It has now been a couple of months since running my first ultra marathon, and it has given me some time to reflect on what I have learnt about ultra distance running.

1. How my body deals with training load

I had a good training base from competing in the Melbourne Marathon in October last year so when I started to build up my training for my first ultra marathon, The North Face 50km I thought my body would be able to manage running 5-6 days a week, but unfortunately I started to experience some hip pain about 8-10 weeks prior to race day and need to cut my training back dramatically.

2. Rest is important

See above, understanding when it is good to cut back and also when to listen to your body and rest and relax. I don’t do it often enough.

3. Cross training is good

To balance the above 2 points, cross training is good to keep active without the constant pounding on your feet, so I found enjoying some cycling, swimming, pilates or yoga is a good idea.

4. To test out equipment extensively prior to the race

Due to the fact I was unable to do my longer runs in the lead up I was unable to test out my equipment as much as I would like prior to race day. You can see the blisters my backpack caused on race day here.

5. Its ok to walk

Yes, we all know it is a race and a run, but even the elites generally don’t run an entire race, so especially if it your first or second ultra it is question to balancing your energy levels and to first enjoy the race and second to get to the finish and third there was so many stairs in The North Face 50, it would be extremely difficult to run them all!

6. Nutrition and consumption of fluids is critical

This is one of the most critical areas for any race and especially the longer the race! I like the KISS principle, Keep It Simple Stupid. I try to not over complicate my nutrition and I just made it with my fluid consumption, running out of water in the last kilometre of the 50km race. I also started my nutrition very early while your energy levels are still high and continuously have small amounts every 20mins or so.

7. Don’t get caught up in the moment at the start

The music is pumping, energy and enthusiasm is high, but you have to remember it is a long day and you don’t want to overdo it in the first 5kms. This is a great article about not going out too hard and fast early in an ultramarathon as well.

Settle into a rhythm and start your nutrition early!

8. Your energy levels will fluctuate

It is a long day and you generally will not be positive the entire time and will encounter some low points during the race, so be ready for them and focus on what you can control, unfortunately the weather is not one you can control.

9. Set short term goals on race day

If you are experiencing a low point in the race, don’t think of the race as 50km (or 100km/miles), break it down and focus on the next 1km or next tree or next marker, have small goals to target and tick those off your list.

What did you learn from running your first ultramarathon?