Ultramarathon nutrition

Proper nutrition is essential for being a successful ultra runner: After all, preparing for an ultramarathon involves not just getting your weekly mileage in, but also eating right to fuel your training sessions and recovery.

To help optimize your recovery, you need to: 

• Keep your protein high
• Take on plenty of carbs before your tougher sessions
• Balance electrolytes (sodium, potassium, magnesium) 
• Make sure you stay hydrated

If you're looking to really push the pace or distance during training, you can experiment with caffeine, too. 

For your next ultra event, and also for the longer training sessions leading up to it, fueling on the go is super important. Here are some important things to consider:

• As you run, you use up your body’s glycogen stores (glycogen simply stores energy), so you need to replenish them continuously – otherwise you risk seeing a drop in your performance
• Eating while running enables you to replenish your glycogen stores, but it takes some getting used to; digestion is not always easy while you’re moving
• You need to experiment with different foods and combinations while training to make sure you know how your body will react to them and what works best for you
• Learning how to fuel on the go while training for your next ultra marathon will help you run further and faster, enabling you to make the most of each training session and build your muscular and aerobic endurance

Race week nutrition

The week of your next race is when you’ll be carb-loading. Carb-loading means ingesting enough carbs to allow your muscles to store them in the form of glycogen and for it, you need to:

• Increase the ratio of carbs in your diet
• Reduce your mileage 

You don’t need to dramatically increase calories, though; simply aim to increase the proportion of carbs in each meal.

In parallel to that, you need to keep your protein intake high. This helps with muscle recovery and also slows the digestion of carbohydrates. 

Remember all other areas of recovery, too: 

• Sleep well
• Keep your body hydrated
• Do plenty of mobility exercises 

For every gram of glycogen, your body will also store 3 grams of water, so if you put on a little weight during this period, that’s perfectly normal and means that you have successfully carb-loaded.

Reduce your fiber intake a few days before your race; this will help reduce the weight in your intestines and enable you to have a smooth run. 

Two to four hours before your race 

After spending the last 7-10 days replenishing your glycogen stores, you need to top them up with one last high-carbohydrate meal before your race. Try to have it 3 to 4 hours before you start running to hopefully get your bowels moving. Keep fats to a minimum, aim for moderate protein, and focus on carbs. 

Before and during your run, you can use gels, gummies, bars, and electrolyte drinks to fuel, as well as solid, easily digestible food. 

And remember: Don’t do anything new on race day. Practice race-day nutrition during your longer training sessions to make sure you know how your body reacts to different types of food and only stick to tried and tested options.

Ultramarathon recovery: sleep, rest, cross-training, and more

Congratulations for completing your ultramarathon! Now is the time to rest and recover. 

Most ultra runners see the finish line as the ultimate end and never really think about the recovery process. But running an ultramarathon is a huge challenge – it’s stressful, exhausting, and painful – so you might feel like you got hit by a bus.

To get back to running soon (and without risking an injury!), approach your ultramarathon recovery as an essential element of your training. 

Here are some tips to help you recover from an ultra marathon: 

• Get at least a few days of rest: After your race, give your body a few days of rest from running. Other sports are fine – cycling, hiking, or swimming are all great options – but stay at a low to moderate intensity. 
• Take care of your post-race nutrition: Use carb- and protein-rich meals to refuel your body’s glycogen stores and help with muscle recovery.
• Get enough sleep: Sleep is super important, because that’s when your body repairs itself. Because of the stress and adrenaline rush from the race, it might take you a few nights to get back to consistent 8-hour nights. In the meantime, you can use naps strategically to help your body recover. 

Set a new goal: Finishing your race will leave a vacuum if you don’t have another goal lined up. Setting another goal will help you stay focused and transition to your next training plan.

Ultramarathon gear: shoes, clothing, and more

What you wear while training for an ultramarathon and on race day will impact your comfort and performance significantly. 

Always keep in mind the golden rule: On race day, don’t try anything new. 

Stick to clothes, shoes, and gear that are tried and tested – and in which you’ve already run long distances. A minor discomfort due to having the wrong gear can turn into a major inconvenience or even an injury risk during your race.

Clothing 

Invest in high-quality performance fabrics that wick away moisture to keep you dry and comfortable during training sessions and the race. Polyester or nylon are good choices; avoid cotton, because it retains moisture and can cause chafing. 

Running socks can help prevent blisters; female athletes should also pick a well-fitted and comfortable sports bra. 

Make sure you try all your race-day clothing and accessories on a few long training sessions.

Ultramarathon shoes

If you’re preparing to run an ultra marathon (or any long distance, for that matter), buying a good pair of shoes is essential. Shoes protect your body and joints from the impact with the ground and help prevent injury. 

We recommend going to a specialized runners’ shop that has a treadmill in-store, so that you can test a few different pairs. 

If you're looking to shave a few minutes off your finishing time, you could even look into a light, carbon-assisted pair of shoes!

Other gear: Watches, hydration gear, and more

A running watch (or your phone’s GPS tracker) will help you monitor your pace and distance during your training sessions and the actual race. Plus, a watch helps you track all runs and view and compare key data, such as your pace, heart rate, and progression.

To help you get most of your training plan, Runna integrates with Garmin, Apple Watch, Coros, and Strava. 

Hydration gear, like a handheld water bottle or a hydration vest, along with nutrition supplies like energy gels or bars, are also key for ultra running. You might also consider a running belt or armband to carry your phone, keys, and other essentials.

Don't forget to regularly reapply a high-SPF sunscreen and wear a hat or sunglasses to protect your skin from the sun, even on cloudy days.