EverUltra

There’s nothing like finishing a race and knowing you could not have pushed any harder. However, interpreting when it’s best to begin pushing may not be one of your strengths. Pacing is a crucial aspect of ultramarathon running, as it’s a delicate balance between pushing your limits and conserving energy for the long haul. The challenge of running distances that often extend beyond 50km requires physical endurance, mental discipline, and an intuitive understanding of your body’s signals. 

We will break down some tips regarding pacing and when is the best time to push…

Understanding the Importance of Early Pacing

The first few miles of an ultramarathon are often where runners make the most mistakes. The adrenaline of the start can lead to a pace that’s too fast, which can deplete energy reserves early on. In an ultramarathon, starting at a comfortable pace is critical, even if it feels like you could run faster. Adopting the mindset of “saving something for later” can make all the difference. 

TIP: Aim for a sustainable pace for the first 10–20 miles, ideally around 70–80% of your maximum effort. This will prevent your body from burning out too soon and ensure you’re not overexerting early on.

Listening to Your Body

Ultramarathons demand heightened awareness of your body’s signals. Pain, fatigue, and discomfort are inevitable, but it is vital to understand what is “normal” for the distance and what signals injury or imminent burnout. This is best calibrated during your training, where you can highlight your niggles and be mindful of what your body feels like when you are running strong. 

Experiment with what may fix these issues; whether you need to drink, eat or slow down, it’s essential you are in tandem with your body so if abnormalities begin to occur, you can tackle them head-on. 

TIP: Periodically check in with yourself. Is your breathing controlled? Is your heart rate too high? Are your legs fatigued or simply feeling the impact of the terrain? Being able to read these signals helps you decide when to push or ease back. If your legs are aching but you still maintain form, you can continue. If you’re struggling to breathe or your pace is slowing rapidly, it might be time to reassess your strategy. 

Adjusting to Terrain

The varied terrain of ultramarathons, from flat tarmac to steep ascents and technical descents, requires constant pace adjustments. In the race’s early stages, it’s important not to push hard on steep climbs or bomb down technical descents. You may watch your favourite elite race and see them pushing consistently through different sections. However, your race is more reliant on your abilities and training to get you to the finish line. 

Uphill: It’s often wise to adopt a run-walk strategy on climbs, especially on steep ascents. Even for experienced runners, walking up a hill can conserve energy and protect the legs for the long distance ahead. 

Downhill: Taking advantage of downhill stretches can be tempting, but too much speed can lead to quad strain. Rather than racing down, try to maintain a controlled descent, especially later in the race when fatigue sets in. 

TIP: Use the climbs to recover by easing off the pace, and reserve your energy for when the terrain flattens out, allowing you to run efficiently.

Refuelling and Hydration Strategy

Neglecting refuelling and hydration can compromise your pacing. Nutrition is essential for maintaining energy levels throughout the race. Not eating enough or not hydrating properly can lead to early fatigue and a compromised pace. Practice what you eat throughout your training and focus on how you feel following. If they sit in your stomach or if they don’t ‘hit the spot’. 

You can even check your average split times and see how different foods affect your pace or RPE. Many athletes strategise their food to efficiently push their average pace and keep their bodies fueled to support their race strategy. 

TIP: Strive to consume small amounts of food and water regularly rather than waiting until you’re famished or dehydrated. High-carbohydrate snacks, electrolyte-rich beverages, and gels can help maintain energy levels. Steering clear of excessive sugar or caffeine can prevent energy crashes later in the race.

Knowing When to Push

There will come a point in every ultramarathon where you’ll hit a “low.” This is the moment that can test your mental strength and decision-making. Knowing when to push through it is as much about mental resilience as it is about pacing. During these moments, recalibrate your expectations and focus on your form, breathing, and the mile markers ahead.

TIP: If you feel strong after the midway point or a long section of rugged terrain, you may have enough left to push the pace a little. But don’t forget to factor in the remaining distance and the terrain still to come. Pushing too hard too soon can result in a dramatic crash later on. Balance how you feel with what you have left to endure. Mapping out the route beforehand with route maps or reccy’s can help you understand what the race will demand. 

The Mental Aspect of Pacing

Pacing is as much a mental game as a physical one in an ultramarathon. As fatigue sets in, you’ll need to remind yourself that the discomfort is temporary. Many ultrarunners adopt strategies such as focusing on small, achievable milestones, such as running to the next aid station or through the next trail segment. 

Ultramarathons are notorious for being supportive and friendly environments where participants help each other cross the finish line. If you are a solo runner, you will likely make friends with those around you, which will keep you focused and motivated. 

TIP: Keep your mind occupied and focused on the process rather than the distance. Breaking the race into manageable chunks, focusing on breathing, or repeating positive affirmations can help you maintain consistent pacing. You may also have a crew with you who can support you. 

The Role of Recovery and Rest

Sleep and rest can be essential for pacing during a race, especially in events lasting more than a day. Runners who take short, intentional rest breaks may reset mentally and physically, allowing them to pace more efficiently over time.

TIP: If the race includes long, multi-day stages or sections, don’t underestimate the power of a 10–20-minute power nap or a proper rest at an aid station. Even just sitting down, changing your socks, and having a cup of tea can improve your pacing. 

Factors Affecting Pacing

Ultramarathon runners must be ready to adapt their pace according to the following factors:

• Weather conditions: Extreme heat or cold can slow your pace as your body works harder to regulate temperature.

• Elevation: Higher altitudes can decrease your body’s ability to process oxygen, so pace adjustments are necessary, especially early on in the race.

• Personal fatigue: Mental fatigue, physical pain, and even external factors like lack of sleep or nutrition may necessitate slower pacing or more frequent breaks.

Mastering pacing in an ultramarathon is about finding a rhythm that works for your body and adjusting that rhythm according to the terrain, your energy levels, and the race conditions. The best ultrarunners know how to push when needed but are equally adept at knowing when to hold back, saving energy for later stages of the race.

Pacing is not static—it’s a dynamic, responsive strategy that evolves as the race progresses. It requires patience, humility, and the ability to read both the environment and your own body’s needs. With the right pacing strategy, you’ll be better equipped to tackle the vast challenge of ultramarathons and make it to the finish line strong.