Ultra Running Tips and Strategies
Insights from the Skadi Athlete Summit
Ultra racing offers a unique blend of physical endurance, mental strength, and community collaboration, making it one of the most rewarding challenges in endurance sports. At the Skadi Athlete Summit, experienced ultra runners Aum Gandhi & Tiffany Farrar shared their insights on how runners can prepare mentally and physically for ultra races, while simultaneously fostering inclusivity and team dynamics within this demanding but inspiring sport.
Here are the key takeaways from the summit, each catered to help athletes, pacers, coaches, and race directors thrive on their ultra racing journeys.
Planning and Preparation Are Key
Successfully tackling an ultra begins long before race day. Preparation requires more than just logging miles—understanding the course and dialing in your strategy is essential.
Learn the Course: Study terrain, elevation profiles, and aid station locations to anticipate challenges. Navigation tools like GPS can be invaluable for longer courses or unmarked sections.
Gear Testing: Break in your shoes, test your packs, and practice using all the gear you plan to carry to avoid race-day surprises. Required gear for multi-day or inclement weather races, such as jackets and safety blankets, should be familiar.
Nutrition and Hydration: Test different foods and hydration strategies during training runs. Don't wait until race day to figure out which snacks or electrolytes work for you. Consuming small amounts consistently every 20 minutes can sustain energy over long distances.
Focus on Training Quality Over Volume
One of the standout themes of the Skadi Athlete Summit was the importance of avoiding the trap of obsessing over training volume. Every athlete is different—what works for one person may not work for another.
Adapt to Your Needs: Ultra training isn’t a “one-size-fits-all” formula. Tune your workouts to your schedule, fitness level, and goals. Prioritize sustainable habits and avoid comparing your mileage to others.
Train Smarter, Not Harder: Integrate strength training, cross-training, and recovery into your routine. Spending hours on your feet is important, but balance it with activities that promote durability, like hiking or cycling.
Pace Yourself Where It Counts: During training and racing alike, listen to your body. If slowing down today prevents injury tomorrow, that's a win.
Mental Readiness Makes the Difference
The mental aspect of ultra racing can’t be overstated. Whether it’s mile 50 of a 100-miler or simply conquering the discomfort of a hard training session, staying mentally strong is critical.
Understand Your “Why”: Having a deeper purpose will anchor you during tough moments. Whether it’s the challenge, community, or a personal cause, knowing why you’re out there will help you persevere.
Practice Visualizing Success: During training, imagine yourself successfully navigating difficult terrain, overcoming fatigue, and crossing the finish line.
Learn to Fail Big: DNFs (Did Not Finish) aren’t a defeat—they’re opportunities for growth. Every challenging moment, whether in a race or training, shapes you for the next big goal.
Build Your Team and Collaborate
Ultra running might seem like a solo sport, but nothing could be further from the truth. From pacers to aid station volunteers, it’s a collective effort.
Pacing Is Partnership: A successful pacer knows how to motivate the runner without overshadowing their needs. Pre-race communication is key—establish clear expectations and agree on strategies.
Crews Make a Huge Difference: Good crew support ensures runners stay on track. Preparation is crucial—provide your crew with clear instructions and a checklist for aid station transitions.
Gratitude Matters: Thank your crew and volunteers. They’re often out braving the same conditions, helping make your success possible.
Foster Inclusion and Community
While ultra running has grown in inclusivity, barriers still exist for many athletes. This summit emphasized the importance of amplifying diverse voices and ensuring everyone feels welcome.
For Athletes: Look for or create communities aligned with your needs. Whether you’re in the back of the pack or breaking barriers, there’s a place for you in this sport.
For Organizers: Aid stations must stay fully stocked for all participants—whether they’re in the lead or arriving just before the cutoff. Representation and inclusivity in marketing materials also help underrepresented athletes feel seen.
For Coaches: Leading by example, empathizing with athletes’ struggles, and promoting diverse participation builds a stronger, more inclusive sport.
Final Reminders
Ultra racing is a test of both heart and skill. By focusing on preparation, defining your own measures of success, fostering teamwork, and staying flexible, every stage of training and competition becomes an opportunity to grow. These principles not only enhance performance but also build resilience and a sustainable mindset for long-term progress.
