Ultra Marathon: Don't Just Survive, Thrive!
So, you're about to take on an ultra marathon. An exciting challenge! You're on the brink of an awe-inspiring journey of physical and mental endurance. But before you step up to the start line, you need to tackle the daunting task of packing. Forget your weekend long run; ultra running demands meticulous preparation.
This isn't just about throwing a few snacks in a bag; it's about building a survival kit for the adventure ahead. Let's break down how to pack like a seasoned ultra runner.
The Golden Rule: Nothing should be new on race day
And this applies across the board. Whether we are talking about gels, trainers, terrain, weather, or even socks! Train with the exact kit you plan to use in the ultra. This allows you to:
Dial in your fit: Select your kit wisely, being comfortable and prepared for whatever conditions may arise, hot, cold and everything in between.
Train your fueling strategy: Ensure your stomach can handle your fuelling - it’s essential you can handle the amount of fuel, frequency of fuelling and the type of fuel you’re having
Practice with your hydration system: Master refilling on the move and understand how much fluid and how much electrolytes you’ll need.
Become familiar with your gear: Know where everything is without fumbling.
Essential Kit for Ultra Success:
Here at TrailMed, we are privileged to partner with some of the world's leading ultramarathon providers in the UK and abroad. We've compiled the essential kit list to ensure you're fully prepared for your ultra marathon:
Shoes: Trail-specific shoes are a must. They offer better grip and protection. Ensure they're well broken in. Don't even think about wearing brand-new shoes. Consider the terrain and weather conditions.
Socks: Moisture-wicking, seamless socks are crucial to prevent blisters. Experiment with different types during training and consider using preventative taping (with K-Tape), vaseline and/or talcum powder to minimise blisters, though always experiment on training only!
Shorts/Tights: Choose comfortable, chafe-free options. Quick drying options may be favorable if you’re taking on the unpredictable British weather!
Top: Moisture-wicking, breathable layers are essential. Be prepared for temperature fluctuations, even in the UK. As a minimum, pack at least a windproof jacket; depending on the race, a waterproof may be required.
Full-Length Leg Cover (environment specific): Lightweight, moisture-wicking (running tights are a good option), windproof/water-resistant (such as Pertex), offering protection from brush, thorns, and the sudden cold when you stop.
Your hydration system: a crucial part of your ultra marathon kit. Whether it's a running vest or backpack with bladders or bottles, it's essential to practice refilling on the move and accessing different hydration systems whilst moving. Consider handheld bottles for shorter sections or as a backup..
Headwear: For sun protection, consider a broad brim/peak or cap with neck protection that utilises a breathable fabric. For warmth, a beanie that offers a complete headcover and still works in the rain. Consider a buff for versatility, shielding from sun, wind, or cold.
Sunglasses: You want 100% UV protection, glare reduction (polarised lenses), debris shield. Choose a lightweight, secure fit that won't slide off your nose as you run, essential for long hours on the trail!
Sunscreen: Broad-spectrum, sweat-resistant, high SPF (30+ minimum, higher for prolonged exposure). Apply liberally, reapply regularly, and don't forget lips (SPF lip balm). Protect exposed skin from burns.
A comprehensive first aid kit is a must-have for your ultra marathon. We recommend our Mini-Adventurers First Aid Kit, which contains everything you need, including blister plasters, antiseptic wipes, and bandages. Don't forget to add any personal medications and perhaps some simple pain relief, such as paracetamol.
Navigation: Often, race routes will be signposted, but a GPS watch or map and compass (if required) can serve as a handy backup for longer, more complex routes. Try to download the route onto your watch, and for longer distances, carry a backup power bank if needed.
Safety Essentials: Alongside your Mini Adventurers First Aid Kit, carrying an Emergency Bivvy Bag and Whistle can give you immediate protection and a means of attracting help. We recommend our bivvy bag because it is compact, lightweight and won't blow up to expose you in high winds (like a foil blanket would). Don't forget to carry emergency fuel - most race organisers recommend a minimum of 400kcal (about four gels), and you should plan to finish with these still in your pack. Don't forget your phone, race card and, where appropriate, tracker.
Headtorch: High-lumen, long-lasting battery (test runtime), multiple brightness settings (red light option), comfortable fit (secure and adjustable), essential for night sections or low-light conditions. Carry spare batteries.
Ultra Fueling Strategy: The Key to Your Success
Fueling an ultra marathon is a delicate balancing act, crucial for sustained performance and avoiding the dreaded "bonk." It's not just about consuming calories; it's about strategic intake tailored to your individual needs and the demands of the race. The goal is to maintain a steady flow of energy, replacing the carbohydrates and electrolytes lost through sweat and exertion. This requires a proactive approach, starting well before you feel hungry or thirsty.
Experimenting with different fuel sources during training is important, allowing you to identify what your stomach tolerates and what provides optimal energy. As we build a fueling plan there are 3 things which are paramount to consider; the amount of carbohydrate we are consuming, the timing of our fueling and our source of carbs.
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Carbohydrate recommendations for an ultra vary from 60 g/hour, up to 90 g/hour. For more experienced runners, carb intake above 90 g/hour is possible following a well structured gut training program. A general rule of thumb is the more carbohydrates you can consume, the better you perform... providing you can avoid any gastro-intestinal issues.
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Consume carbs right from the start of your ultra, don’t wait! Distribute your carb intake across the hour, consuming carbs roughly every 20-30 minutes.
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Runners should adopt a mix-and-match strategy to meet their carb intake targets. A combination of drinks, gels, bars, chews and whole foods should be used to fulfil hourly carb goals. Experiment with different brands and flavours during training; we like to use our health and performance partner Precision products as they are high in carbs, taste great (unflavoured with a mild citrus taste) and are compact enough to carry plenty). When you first start fuelling, it can be difficult to know what works best for you. Do gels sit well, solids and even caffeine?
We’ve crafted our fuel taster pack so you can answer all of these questions for an affordable price. It's also wise to practice opening and consuming them on the move, ensuring that you store the wrapper on your person so as to reduce litter.
For longer and multi-day races, real food options like energy bars, nuts, dried fruit, or sandwiches (we like jam and peanut butter!) can be a welcome change from sweet gels and reduce the risk of GI distress. For longer multi-day ultras, consider ready-to-eat or freeze-dried/dehydrated meals and nutrition guidance from our partner Base Camp Food.
Feeling overwhelmed with information so far? Well this is where personalised fueling plans, like those offered by TrailMed, become invaluable. Understanding your VO2 max, the maximum amount of oxygen your body can utilise during intense exercise provides a foundation for calculating your energy expenditure and determining your optimal fuel intake. TrailMed's personalised plans take this data, along with your individual physiology and race specifics, to create a tailored fueling strategy. This ensures you're consuming the right amount of carbohydrates, electrolytes, and fluids at the correct times, minimising the risk of GI distress and maximising your performance.
The Science of Ultra Hydration: Electrolytes and Fluid Balance
Hydration in ultra marathons is a delicate balancing act, crucial for performance and preventing serious health risks. Simply drinking copious amounts of water isn't enough and can be extremely dangerous. You need to replace the electrolytes lost through sweat and understand your individual fluid loss rate. A strategic approach involves consistent fluid intake and electrolyte loading in the days leading up to the race.
During the race it can be difficult to know how much fluid and how much electrolytes to take on board. Most hydration supplements on the market contain as little as 25% of the sodium that your body requires to replace sweat losses. Consider the race conditions, terrain, and your own sweat rate when planning your fluid intake.
This is where TrailMed's Personalised Hydration (sweat testing) plans become invaluable. By analysing your sweat composition and helping you to calculate your loss rate, TrailMed provides a tailored hydration strategy that takes into account your individual needs. This precise approach eliminates guesswork, allowing you to optimise your fluid and electrolyte intake for peak performance.
Outside of the lab, understanding your specific sweat rate allows you to know exactly how much fluid you should be consuming per hour and the specific electrolyte content that needs to be replaced. This personalised data can be used to plan your hydration strategy at aid stations and to make sure you are carrying the correct volume of fluids between them. By using a personalised plan, you can avoid both dehydration and overhydration, ensuring you stay healthy and strong throughout your ultra marathon.
Here are our top tips on hydration:
Water: The foundation of any hydration strategy, so make sure to carry enough water to last between aid stations. On training runs, consider the maximum distance-to-water ratio you can hold or consider replicating the aid station distances on your events with your training runs.
Electrolyte Drinks: Replenish electrolytes and provide additional energy. Consider pre-mixing your drinks or using electrolyte tablets. On average, people tend to lose around 950mg sodium per litre of sweat; considering that a lot of leading electrolytes on the market offer only around 300mg, this can lead to a prolonged imbalance! We recommend using stronger electrolyte tablets or sachets such as the PH 1000 tablets or PH1500 sachets. If you want an in-depth analysis, then consider booking a personalised hydration plan (sweat test) consultation with TrailMed.
Hydration Packs/Bottles: Make sure you know the volume of your chosen system and how often you will need to refill. Practice drinking while moving, and learn how much sweat you lose per hour.
Mindset and Discipline: The Cornerstones of Ultra Success
Ultramarathon success hinges on more than just physical fitness; it demands a robust mindset and disciplined behaviours, especially when adhering to your carefully planned kit, fuel, and hydration strategy. In training, replicate race-day conditions as closely as possible. This means consistently using your chosen gear, practising your fueling and hydration plan, and tackling long runs on similar terrain.
Embrace the inevitable discomfort and learn to manage it, recognising that an ultra is as much of a mental game as it is a physical one.
Cultivate a positive mental attitude, focusing on achievable milestones and celebrating small victories.
Break the race into manageable segments, both in training and during the event itself.
Practice mindfulness techniques to stay present and focused, especially when fatigue sets in.
Develop a strong sense of self-efficacy, believing in your ability to complete the challenge.
Listen to your body, acknowledging pain and discomfort, but also understanding the difference between temporary discomfort and potential injury.
Maintain a flexible mindset, adapting to changing conditions and unexpected setbacks. Remember, consistent adherence to your kit, fuel, and hydration plan builds confidence, reduces anxiety, and allows you to focus on the mental and physical challenges of the ultra.
Final Thoughts
Packing for an ultra marathon is a personal process. What works for one runner may not work for another.
Remember, you're in control of your journey.
The key is to experiment during training and find what works best for you; remember that you complete your ultra during the training runs; the event is just there for you to pick up your medal.
Good luck!
Team TrailMed
#SupportingAdventure
