This article was originally published in the February/March 2025 issue of UltraRunning Magazine. Subscribe today for similar features on ultra training, racing and more.
This spring, I’ll be sending a group text to a few women in my community to suggest that we restart our casual weekly group trail runs. Inevitably, a less-experienced friend-of-a-friend will ask to join. After reassuring her that it’s OK to hike the uphills when running feels too hard, we’ll answer other questions and offer tips about the more esoteric aspects of mountain/ultra/trail running.
Here are a few pieces of advice that might not be so obvious to those who are new to the sport.
GEAR AND CLOTHING
Use soft flasks instead of a hydration reservoir and include one with a built-in filtration system. A reservoir (i.e. the bladder with a hose that rides in the back of a hydration vest) can be awkward and time-consuming to pull out and refill, especially if your pack is loaded with extra gear. Worse, if you rely on a reservoir on race day, you have no easy way of gauging how much fluid remains, except by feel. Alternatively, you can carry one or two soft flasks in the shoulder holsters up front, then load the back of the hydration vest with more bottles. When starting a race with empty extras, you’ll be able to fill them as needed. If you’re in a hot climate with limited water sources, take a bottle with a built-in filter to refill at streams and natural springs. This multi-bottle system also allows you to diversify with water in some and electrolyte/calorie mixes in the non-filter flasks.
Take more of everything in the mountains. Even on shorter runs (90 minutes max), take an extra layer of clothing in case the weather changes, extra calories and fluid in case you’re out longer than expected and basic first aid in case you get hurt (or, in case you need to help another trail user). This runs counter to the minimalist ethos, but experience has taught me it’s always wise to question whether you could take care of yourself (in terms of body temperature, hydration, bleeding or other emergencies) if you could not self-evacuate and had to wait 30 minutes or longer for help. Most of all, take—or budget—more time. Trails, especially in high-altitude mountains, almost always take longer than we optimistically think they will.
When weather allows, wear running shorts instead of capris or tights so you can pee standing up. Ladies, you don’t need to pull your bottoms all the way down, exposing your backside to the elements, while squatting to relieve yourself. If you’re in loose-fitting shorts, you can stand with your legs spread farther than shoulder width apart, pull the crotch to the side, then just go and drip-dry. It’s faster, easier and a game-changer.
ULTRA PREP
Do your longest and most depleting training run approximately six weeks prior to your goal ultra. Rookie ultrarunners often take what they learned from road marathoning and adapt it to a 50k or longer. Traditional marathon plans tell runners to build up to the longest long run—traditionally 20 miles—as the final training run before a two-week taper. For ultras, it’s better to peak earlier and often. That longest training run can be a race used for training purposes (such as a trail marathon in advance of a 50k, or a 50k for a 50-miler). Peaking earlier allows you to fully recover from that depleting training run and realize the fitness gains before the goal race, as well as have a couple more solid training weeks (three to five weeks before the race) before cutting volume more significantly during a taper.
If you have insomnia the night before your race, don’t worry. If you slept well earlier in the week, you’ll likely have all of the rest you need. Most of us sleep poorly the night before an ultra, perhaps because we’re anticipating an early-morning alarm to get to a 5 a.m. start, or we’re camping with a toddler because we mistakenly thought it’d be a good idea to combine the race with a family getaway. Try to bank some long hours of deep sleep during the week prior to the race.
Don’t bother with drop bags unless you really need them. Newbie ultrarunners go nuts with drop bags, packing full wardrobe changes, massage tools, special snacks and even inspirational notes. Finding, opening and making decisions about the drop-bag contents can add a great deal of time and stress to aid-station stops. Keep it simple: the aid station will have most of what you need, and you won’t necessarily need a change of shoes mid-race. I use drop bags only on extra-long ultras when the aid stations offer energy products that I’m not familiar with so I can replenish my snacks, or on overnight ultras when I need to change into warmer layers at night.
Expect the unexpected. This is my favorite advice for expectant mothers entering labor and delivery, too. Throw out that detailed birth plan and prepare to adapt to whatever challenges come your way. And in ultras, problems typically arise where you least expect them.