Taking part in an ultra-trail is much more than just a race—it's a true inner journey. To reach the finish line, managing your effort is crucial. Misjudging your pace or neglecting your energy can turn your dream into a nightmare. So how can you manage your effort wisely to go the distance while maximizing both enjoyment and performance? Here are all the keys to successfully completing your ultra!
1. Start slow—very slow
In ultra-trail running, the biggest trap is starting too fast. Even if you feel full of energy at the beginning:
- Adopt a moderate pace, well below your usual pace on shorter races.
- Don’t get swept up in the atmosphere or the group excitement—think long term.
- Pro tip: Tell yourself that your race only truly begins halfway through!
2. Break your ultra down mentally
Instead of thinking about the full 100 km ahead, divide your race into small sections:
- From one aid station to the next,
- From one summit to another,
- Or simply in 10 km chunks.
This makes the challenge much more mentally manageable and helps you stay focused on achievable goals.
Mental tip: Celebrate each section completed like a small victory!
3. Be ultra-strategic with your nutrition and hydration
In an ultra-trail, your energy directly depends on regular intake:
- Hydrate every 10–15 minutes, even if you're not thirsty.
- Eat every 30 to 45 minutes, alternating sweet, salty, solid, and liquid foods.
- Test your nutrition strategy during training to avoid stomach issues on race day.
Common mistake: Waiting until you're hungry or thirsty to eat or drink. Don’t fall into that trap!
4. Manage your effort on climbs and descents
Every section of the terrain should be tackled wisely:
- Uphill: Walk as soon as the slope gets steep, even if you feel good. Keep your stride short and steady.
- Downhill: Stay fluid without trying to speed up too much—save your quads for the final stages.
Pro tip: Use your poles proactively to conserve muscle energy.
5. Anticipate low moments
Moments of weakness are normal during an ultra. Be ready to face them:
- Slow down to recover.
- Keep eating even if your mood drops.
- Think about your deeper motivation: Why did you start this race?
6. Take care of your recovery... during the race!
In ultras, micro-recovery is essential:
- Use smooth sections to loosen up your legs.
- Take quick breaks at aid stations to properly refuel.
- Breathe deeply to calm your heart rate during stressful moments.
Even short active recovery breaks can make a huge difference over long distances.
Managing your effort in an ultra-trail is, above all, about being humble, listening to your body, and thinking strategy over speed. Take your time, eat regularly, break the race down mentally—these are the keys to finishing your adventure proud and without regret. Remember, the goal isn’t just crossing the finish line, but fully living every moment on the trail.
Preparing for an ultra-trail? Raidlight is here to support your journey!
Whether you're training for your very first ultra or already hooked on long-distance events, Raidlight has created a free downloadable guide just for you.
Inside, you'll find:
- A training plan and tips to train effectively and go the distance,
- Advice on managing your nutrition before, during, and after the race,
- A checklist of essential gear so you don’t forget a thing,
- And plenty of tips to stay motivated through tough moments!
Everything you need to experience your ultra to the fullest and cross the finish line with a smile!
Download your guide by clicking here.
