Written By Trailmed Supporting Adventure
So, you're about to take on an ultra marathon. An exciting challenge! You're on the brink of an awe-inspiring journey of physical and mental endurance, whether it be the Marathon Des Sables, the Dragon's Back Race, or any other race. But before you step up to the start line, you need to tackle the daunting task of packing. Forget your weekend long run; ultra running demands meticulous preparation.
An ultra marathon requires careful planning for your ultra marathon food and equipment to prepare you for the adventure ahead. So, take a look at our guide on how to train for an ultra marathon and what to pack below, which covers everything you need to know.
The Golden Rule of Ultra Marathons: Nothing Should Be New on Race Day
First and foremost, it’s essential to fully try out your equipment and strategies before race day if you’re training for an ultra marathon, not when it arrives! And this applies across the board. Whether we are talking about gels, trainers, terrain, weather, or even socks! Train with the exact kit you plan to use in the ultra. This allows you to:
Dial in your fit: Select your kit wisely, being comfortable and prepared for whatever conditions may arise, hot, cold and everything in between.
Train your fuelling strategy: Ensure your stomach can handle your fuelling – it's essential you can handle the amount of fuel, frequency of fuelling, and the type of fuel you’re having
Practise with your hydration system: Master refilling on the move and understand how much fluid and how many electrolytes you’ll need.
Become familiar with your gear: Know where everything is without fumbling.
Ultra Marathon Kit Essentials:
We've compiled an ultra marathon kit essentials list to ensure you're fully prepared for your ultra marathon:
Shoes: Trail-specific shoes are a must. They offer better grip and protection. Ensure they're well broken in. Don't even think about wearing brand-new shoes. Consider the terrain and weather conditions.
Socks: Moisture-wicking, seamless socks are crucial to prevent blisters. Experiment with different types during training and consider using preventative taping (with K-Tape), Vaseline, Body Glide products, and/or talcum powder to minimise blisters and chafing, though always experiment on training only! (you can add bodywise in here)
Shorts/Tights: Choose comfortable, chafe-free options. Quick-drying options may be favourable if you’re taking on the unpredictable British weather!
Top: Moisture-wicking, breathable layers are essential. Be prepared for temperature fluctuations, even in the UK. As a minimum, pack at least a windproof jacket; depending on the race, a waterproof may be required.
Full-Length Leg Cover (environment-specific): Lightweight, moisture-wicking (running tights are a good option), windproof/water-resistant (such as Pertex), offering protection from brush, thorns, and the sudden cold when you stop.
Hydration kit: Your hydration system is a crucial part of your ultra marathon kit. Whether it's a hydration pack or an outdoor water bottle, it's essential to practise refilling on the move and accessing different hydration systems whilst moving. Consider handheld bottles for shorter sections or as a backup.
Headwear: For sun protection, consider a broad brim/peak or cap with neck protection that utilises a breathable fabric. For warmth, a beanie that offers complete head coverage and still works in the rain. Consider a buff for versatility, shielding from sun, wind, or cold.
Sunglasses: You want 100% UV protection, glare reduction (polarised lenses), and a debris shield. Choose a lightweight, secure fit that won't slide off your nose as you run, essential for long hours on the trail!
Sunscreen: Broad-spectrum, sweat-resistant, high SPF (30+ minimum, higher for prolonged exposure). Apply liberally, reapply regularly, and don't forget lips (SPF lip balm). Protect exposed skin from burns.
First Aid Kit: A comprehensive first aid kit is a must-have for your ultra marathon. We recommend Adventure Medical Kits ‘AMK Ultralight/Watertight .5 Medical Kit’, which is a medical kit for camping that contains everything you need, including blister plasters, antiseptic wipes, and bandages. Don't forget to add any personal medications and perhaps some simple pain relief, such as paracetamol.
Navigation: Often, race routes will be signposted, but a GPS watch or map and compass (if required) can serve as a handy backup for longer, more complex routes. Try to download the route onto your watch, and for longer distances, carry a backup power bank if needed.
Safety Essentials: Alongside your AMK Ultralight/Watertight .5 Medical Kit, carrying a camping emergency kit, like our SOL Emergency Bivvy with Rescue Whistle, can provide immediate protection and a way to attract help. We recommend SOL’s bivvy bag because it is compact, lightweight, and won't blow up and expose you in high winds (like a foil blanket would). Don't forget to carry emergency energy snacks – most race organisers recommend a minimum of 400kcal (about four gels), and you should plan to finish with these still in your pack. Don't forget your phone, race card and, where appropriate, tracker.
Headtorch: Headtorches that are high-lumen, have a long-lasting battery (test runtime), have multiple brightness settings (red light option), and have a comfortable fit (secure and adjustable) are essential for night sections or low-light conditions. Carry spare batteries. We have a good range and personally recommend the Ledlenser MH3 Headlamp (200 lm).
Ultra Marathon Fuelling Strategy: The Key to Your Success
Fuelling an ultra marathon is a delicate balancing act, crucial for sustained performance and avoiding the dreaded "bonk". It's not just about consuming calories; it's about strategic intake tailored to your individual needs and the demands of the race. The goal is to maintain a steady flow of energy, replacing the carbohydrates and electrolytes lost through sweat and exertion. This requires a proactive approach, starting well before you feel hungry or thirsty.
Experimenting with different fuel sources during training is important, allowing you to identify what your stomach tolerates and what provides optimal energy.
Our Ultra Marathon Fuelling Tips
As we build a fuelling plan through our ultra marathon food ideas, three things are paramount to consider: the amount of carbohydrate we consume, the timing of our fuelling, and our carb source.
Amount: Carbohydrate recommendations for an ultra vary from 60 g/hour up to 90 g/hour. For more experienced runners, carb intake above 90 g/hour is possible following a well-structured gut training program. A general rule of thumb is that the more carbohydrates you can consume, the better you perform... provided you can avoid any gastrointestinal issues.
Timing: Consume carbs right from the start of your ultra; don’t wait! Distribute your carb intake across the hour, consuming carbs roughly every 20-30 minutes.
Source: Runners should adopt a mix-and-match strategy to meet their carb intake targets. For ultra marathons, we recommend a mix of high-energy drinks, energy gels, energy bars, energy sweets, and whole foods to meet hourly carb goals.
Experiment with different brands and flavours during training. When you first start fuelling, it can be difficult to know what works best for you. Do gels sit well, solids, and even caffeine? It's also wise to practise opening and consuming them on the move, and to store the wrapper on your person to reduce litter.
For longer and multi-day races, real food options like energy bars, nuts, dried fruit and, of course, freeze-dried and dehydrated meals can be a welcome change from sweet gels and reduce the risk of GI distress.
How Personalised Fuelling Plans Can Help
Feeling overwhelmed with information so far? Well, this is where personalised fuelling plans, like those offered by our partner TrailMed, become invaluable. Understanding your VO2 max, the maximum amount of oxygen your body can utilise during intense exercise, provides a foundation for calculating your energy expenditure and determining your optimal fuel intake. (we need to use an affiliate link here to Trial Med, likewise we can say to get in touch with us first and depending on what they are after we can point them into them)
TrailMed's personalised plans take this data, along with your individual physiology and race specifics, to create a tailored fuelling strategy. This ensures you're consuming the right amount of carbohydrates, electrolytes, and fluids at the correct times, minimising the risk of GI distress and maximising your performance.
You can find out more about their fueling plans on the TrailMed site and shop their collection of useful TrailMed products at Base Camp Food.
The Science of Ultra Marathon Hydration: Electrolytes and Fluid Balance
Hydration in ultra marathons is a delicate balancing act, crucial for performance and preventing serious health risks. Simply drinking large amounts of water isn't enough and can be extremely dangerous. You need to replace the electrolytes lost through sweat and understand your individual fluid loss rate. A strategic approach involves consistent fluid intake and electrolyte loading in the days leading up to the race.
During the race, it can be difficult to know how much fluid and how many electrolytes to take on board. Most hydration supplements on the market contain as little as 25% of the sodium that your body requires to replace sweat losses. Consider the race conditions, terrain, and your own sweat rate when planning your fluid intake.
Our Ultra Marathon Hydration Recommendations
Here are our top tips on how to best stay hydrated for your ultra marathon:
Water: The foundation of any hydration strategy, so make sure to carry enough water to last between aid stations. On training runs, consider the maximum distance-to-water ratio you can hold, or replicate the aid-station distances from your event in your training runs.
Electrolyte Drinks: These drinks replenish electrolytes and provide additional energy. Consider pre-mixing your drinks or using electrolyte tablets. On average, people tend to lose around 950mg sodium per litre of sweat; considering that a lot of leading electrolytes on the market offer only around 300mg, this can lead to a prolonged imbalance! We recommend using stronger electrolyte tablets or sachets, such as the Precision Hydration 1000 tablets or Precision Hydration 1500 sachets.
Hydration Packs/Bottles: Make sure you know the volume of your chosen system and how often you will need to refill. Practise drinking while moving, and learn how much sweat you lose per hour.
Mindset and Discipline: The Cornerstones of Ultra Marathon Success
Ultra marathon success hinges on more than just physical fitness, as it demands a robust mindset and disciplined behaviours, especially when adhering to your carefully planned kit, fuel, and hydration strategy. In training, you should replicate race-day conditions as closely as possible. This means consistently using your chosen gear, practising your fuelling and hydration plan, and tackling long runs on similar terrain.
Our Top Tips for the Best Ultra Marathon Mindset
When race day arrives, you should keep in mind the following tips to help you perform at your best with a good frame of mind:
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Embrace the inevitable discomfort and learn to manage it, recognising that an ultra is as much of a mental game as it is a physical one.
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Cultivate a positive mental attitude, focusing on achievable milestones and celebrating small victories.
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Break the race into manageable segments, both in training and during the event itself.
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Practice mindfulness techniques to stay present and focused, especially when fatigue sets in.
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Develop a strong sense of self-efficacy, believing in your ability to complete the challenge.
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Listen to your body, acknowledging pain and discomfort, but also understanding the difference between temporary discomfort and potential injury.
Aim to maintain a flexible mindset to adapt to the race’s changing conditions and unexpected setbacks. Remember that consistent adherence to your kit, fuel, and hydration plan builds confidence, reduces anxiety, and lets you focus on the mental and physical challenges of the ultra.
Our Final Thoughts
Packing for an ultra marathon is a personal process. What works for one runner may not work for another. Remember, you're in control of your journey!
The key is to experiment during training and find what works best for you; remember that you complete your ultra during the training runs; the event is just there for you to pick up your medal. Good luck, from Base Camp Food and TrailMed!
#TasteForAdventure
Stock Up for Your Next Ultra marathon with Base Camp Food
At Base Camp Food, we offer a wide variety of high-energy ultra marathon food and useful equipment to help you keep powering through when race day arrives. You can find lightweight, nutritious freeze-dried meals, dehydrated meals, and energy snacks to keep you fuelled, plus a fantastic range of lightweight equipment you can depend on.
If you’d like to learn more about our ultra marathon supplies, or need help developing a nutrition plan for your ultra marathon, our friendly team will be happy to help when you get in touch.
Thank you to our partner TrailMed for this piece.
