Ultra Running: 4 Key Training & Nutrition Lessons

Ultra marathons are more than just long runs; they are profound challenges that test your physical, mental, and nutritional limits. Whether you’re stepping up from the marathon distance or preparing for a multi-day event, success lies in strategic preparation.

In this deep dive, OMNIA Performance Head Coach Kieran and Performance Nutritionist Tom break down the four most critical lessons for conquering ultra distances.

1. Robustness is Earned Through Patience (Training)

Ultra distance racing—particularly trail running - demands significantly more time on your feet than a road marathon. A 50K ultra, for instance, might keep you moving for several hours longer than a road marathon due to elevation and terrain

This means your body must be robust enough to handle the sustained abuse.

Why You Can't Rush Ultra Prep:

• Injury Risk: A short, fast ramp-up in mileage almost always ends badly. Rushing doesn't allow the smaller structures—tendons, ligaments, and bones in your feet, ankles, and shins—enough time to adapt

• No Workaround for Volume: For 100-mile races, there is simply no workaround for the massive training volume required

• The Power of Time: You can get fitter and faster quickly, but robustness is earned through patience. It's better to start your build too early than too late

Strategic Long-Term Planning:

• Wave Loading: There’s no rule that says you must increase volume every single week (like the 10% rule). Use wave loading and down weeks to allow your body to absorb training stress and prevent injury

• Mental Reprieve: For very long-term goals (like a 1-year build), break up the focus with smaller, fun events (like a HYROX or half marathon). This prevents mental burnout and reduces the pressure associated with betting a whole year on one singular race day

2. Train Your Gut Like You Train Your Legs (Nutrition)

Gastrointestinal (GI) distress is one of the top causes of slow-downs and DNFs in ultra races. The quote is simple but true: "If your gut cannot handle your plan, it's not a plan - it's a wish"

Ultra running is a massive fueling challenge requiring consistent energy intake for hours and hours while maintaining cognitive function and a happy gut.

Key Fueling Metrics:

• Minimum Target: If you typically consume under 200 calories per hour or under 60 grams of carbohydrate per hour, you are going to have a rough time.

• Start Training Early: Begin gut training 8–12 weeks out from race day. Aim to tolerate a minimum of 30 grams of carbohydrate per hour and gradually increase this by 10 grams per week to hit your race day target (60g/hr or more).

• Repeated Exposure: The gut adapts via repeated exposure. Practice your race day fueling strategy on your long runs, midweek runs, and even on the bike to upregulate carbohydrate transporters.

• Remove Emotion: On race day, fueling must be a mathematical exercise, not an emotional one. Stick to a schedule (e.g., eat or drink every 30 minutes) and use known products to control the controllables.

• Hydration is Key: Your race-day strategy must also include fluid consumption and potentially sodium intake (especially if you are a salty sweater or it's a warm race).

3. Don't Neglect Your Faster Work (Training)

It's a common mistake to solely focus on piling up easy mileage in ultra prep, but neglecting speed work is short-sighted. Faster work has a very valuable place.

The Benefits of Speed Work:

• Aerobic Driver: Interval training and above-race-pace efforts are powerful drivers of aerobic fitness.

• Running Economy: Faster work (e.g., hard sets of 400m or 800m) makes you a better, more efficient runner, which is vital for long-distance efforts.

• Completeness: It helps you understand and utilize concepts like tempo and threshold training, giving you more tools in your training box.

• Best in Class: The top ultra runners in the world, like David Ro, are well-known for incorporating significant high-speed, high-volume speed work into their training 

By including threshold or tempo efforts, you remain a stronger, more efficient runner, particularly when navigating uphills. It also ensures you don't lose the ability to return to faster speeds once your ultra goal is complete.

4. Fuel for the Work Required (Nutrition & Recovery)

Proper fueling is a powerful lever that can move the needle on performance and recovery almost overnight.  Most people, by default, are underfueling their training and recovery, and overfueling their sedentary activity.

Pre-Workout Fueling:

To show up primed and fueled for a big or long session, use the 1x1 or 2x2 rule for carbohydrates:

This large carbohydrate load (e.g., a bagel, banana, or liquid nutrition) ensures your muscle and liver glycogen stores are topped up for the work ahead.

Post-Workout Recovery (The 3 Rs):

Following a long run or double day, the window of recovery is critical to get you back to baseline as quickly as possible. Focus on the three R’s:

1. Replenish (Carbs): Consume 1–1.2 grams of carbohydrate per kg of body mass within one hour to kickstart muscle glycogen replenishment.

2. Rehydrate (Fluid): Drink fluid (with a bit of salt or electrolyte is helpful). Products like chocolate milk or sports drinks work well.

3. Repair (Protein): Consume 20–40 grams of protein to repair muscle tissue.

Leaning on convenient options (smoothies, recovery powders, clear whey, or chocolate milk) can make hitting these targets much easier.

The Non-Negotiable: Strength Work

Finally, strength training should remain a year-round component of your ultra training. It’s a core part of building resilience.

• Capacity: Stronger athletes handle the abuse of long events better because they have more physical capacity.

• Benchmarks: Aim for basic strength benchmarks (e.g., squatting 1–1.5 times your body weight) alongside your running volume to build a resilient athlete.

• Lateral Movement: For trail running, specifically include lateral movements (left and right) in your strength work. This protects your adductors and ankles from missteps on slippery or uneven terrain, allowing you to bounce back instead of succumbing to injury.

Success in ultra running isn't about being the fastest, but about being the most resilient and best-fueled. By focusing on patience in your volume build, diligence in your nutrition strategy, and consistency in your strength and speed work, you will be prepared to thrive at any ultra distance.