EverUltra

Running a 100-mile race or ultramarathon is a monumental achievement. You have most likely completed one or several 50-mile races and are looking for a new challenge. The 100-miler is an exceptional challenge that pushes the boundaries of physical endurance, mental strength, and perseverance. If you’re contemplating your first 100-miler, it’s crucial to approach your training with careful planning, gradual progression, and a focus on sustainability.

Understand the Challenge

Running 100 miles significantly differs from a marathon or even a typical ultramarathon. It’s a test of both endurance and resilience. Depending on your pace, you’ll be on your feet for 12-36 hours (or more). However, it isn’t just physical; you will face many mental challenges that can make or break your race. 

Many 100-mile races require you to have completed at least a 50-mile or 100-kilometer race before the race and provide proof of completion. Depending on the race requirements, you may also need to have other skills, such as navigation, mountain skills, and an understanding of essential safety. 

It’s important to set realistic expectations. Completing a 100-mile race is as much about mental toughness and strategy as it is about physical training. Recognise that it’s a long journey and requires a long-term commitment. This challenge isn’t something you will be able to pick up and do one day but will require months, maybe even years, of training. recognising this will help you alleviate the pressure you set on yourself and allow your training journey to be more enjoyable. 

Creating a Training Plan

For a first-time ultramarathoner, training for a 100-mile race typically takes 6 to 12 months, depending on your fitness level. Completing a shorter Ultramarathon and slowly moving up may give you knowledge of your body and how different training schedules work. 

A good training plan should have a few key components:

Base Building: Gradually increase your mileage. If you’re new to ultrarunning, focus on building a strong base with shorter races (50km or 50 miles).

Weekly Mileage: Strive to run 30-50 miles each week in the initial months, gradually increasing this distance as your race day draws nearer. Ultimately, you’ll peak at approximately 70-100 miles per week during your most intensive training phases.

Long Runs: The long run is a cornerstone of ultramarathon training. It will prepare your body for the distance and time on your feet. Start with runs in the 20-30-mile range and build up to 50, 60, or even 70 miles over several months. It may be beneficial to incorporate races into your long run to give you small checkpoints to measure your fitness. 

Back-to-Back Long Runs: To simulate race day fatigue (how tired you may feel towards the latter stages of your race), include back-to-back long runs on weekends. For example, you might run 30 miles on Saturday, followed by 20 miles on Sunday.

Rest and Recovery: Listen to your body. Recovery days and weeks are as important as training days. Overtraining can lead to injury, so schedule rest days and focus on nutrition, stretching, and other recovery methods.

Incorporate Strength Training

Ultrarunners (and, honestly, runners in general) often overlook strength training, but it’s crucial for building endurance, preventing injury, and improving muscle efficiency. Having strong muscles, not just in your legs, can help minimise the risk of pain, reduce the load on joints, and improve your ability to apply force to the ground. 

A good strength training regimen doesn’t have to include heavy weight lifting alongside your running. However, consistent strength training and stretching can improve your overall fitness. Core workouts help maintain form, while hip strength can support your groin and form in the race’s latter stages. Incorporating upper body exercises may help alleviate pain in these areas if using poles or wearing a pack for a long time. 

Fueling and Hydration

Unlike shorter races, a 100-mile race will take hours (if not an entire day or more) to complete. Your body’s fueling during training and on race day will significantly impact your performance. Hydrating isn’t just drinking water and hoping for the best. Your hydration levels can affect your muscle degeneration, electrolyte balance and intestinal ability. 

A good way to combat this is almost the easiest (and most fun) part: practice! During your long runs, practice eating and drinking as you would on race day. Experiment with gels, bars, fruit, and real food (like potatoes, sandwiches, or peanut butter).

Knowing what works for your body is a personal journey, and what may work for you may not work for others. Focus on high-carb and high-glucose foods that will fuel your body. You may find that your increased mileage requires you to eat more. Some elite athletes incorporate a strategy during race day where they know exactly how many calories they need at each point in the race or within what time frame. 

Hydration is also necessary, whether your race is in hot or cool conditions. Carrying electrolyte tablets or drinks and experimenting with what affects your body in a positive manner will be imperative when you are in the later stages of your race and brain fog and tiredness have set in. Small decisions like this, while your mind is focused and active, can assist you later. 

Incorporate Mental Training

The mental aspect of ultrarunning can’t be overstated. Training your mind to deal with pain, fatigue, and isolation will be just as important as training your body.

Some Strategies for this include:

Visualize Success and Worst-Case Scenarios: Visualizing your success can reinforce confidence and help set a positive expectation. Also visualize the tough parts—the moments when you’re tired, frustrated, or in pain. See yourself moving through those moments with perseverance, recalibrating, and keeping your mind focused on what you can control.

Break the Race into Sections: Instead of thinking about the entire 100 miles, divide the race into manageable segments (10-mile chunks or even aid station-to-aid station goals). Celebrate small victories along the way. 

Focus on the Present: Stay mindful of each step and each mile. Often, the mental stress comes from thinking too far ahead.

Create a Race-Day Routine: Build mental consistency by sticking to familiar routines during your long runs and race simulations. A well-established routine will make race day less overwhelming and help you navigate it more effectively.

Embrace Discomfort: Prepare yourself mentally for discomfort. The longer the race, the more likely you will encounter pain, fatigue, or moments of doubt. Practice pushing through discomfort in your training. 

“This Too Shall Pass”: Remind yourself that any difficult moment will eventually pass. Remember that everything is temporary, whether it’s fatigue, pain, or a mental struggle.

Let Go of Perfection: Embrace that not everything will go according to plan. Perfection isn’t the goal; completion is.

Shift Negative Thoughts: Negative thinking is everyday, especially when the race gets tough. Practice counteracting negative thoughts with positive affirmations or reframing.

Trust Your Preparation: Trust in your training, sacrifices, and efforts.

Focus on the Adventure: Instead of obsessing over the end result, focus on the adventure of the race. Be present in each moment and enjoy moving through such a long distance. The mental game is much more manageable when you see it as an experience, not just a challenge to endure.

Simulate Race Conditions

Training in conditions that mimic the race day experience is crucial. If your race is on trails, do most of your long runs on similar terrain. Run in different weather conditions, practice nighttime running, and consider running with a backpack or hydration vest if your race requires it.

This is a good time to incorporate your nutrition and hydration strategy, seeing if the calories you’ve planned work within the increments you’ve set out. The main goal of this step is to tackle any challenges you have control over and face them head-on; when you come to race day, you will feel more prepared as you’ve already practised the entire experience and prepared for the outcomes. 

Training for a 100-mile race is a huge undertaking that requires time, commitment, and effort. But with the right approach, preparation, and mindset, you’ll cross that finish line with a sense of accomplishment and pride. Remember, it’s not just about running a race; it’s about learning how to push past your physical and mental limits.

Good luck on your journey to the 100-mile finish line!