Rest body and mind: You want to reach the start line feeling healthy, well-rested, and excited for the challenge. Ultra training takes a toll on both your body and mind, and no matter your fitness level, ultra marathons are demanding. The key to success is arriving at race day physically, emotionally, and mentally fresh—ready to #ConquerTheCurrent.
In the final days before the race, prioritize recovery. Spend as much time as possible off your feet, get plenty of quality sleep, and avoid overanalyzing or talking about the race nonstop. Instead, focus on activities that make you laugh and help you relax.
Get organized at least a week ahead of time: Avoid last-minute panic and anxiety by sorting out your race day logistics well in advance. Purchase all your energy gels, hydration mixes, pins, bottles, and anything else you need the weekend before the race to avoid stress if stores run out of supplies. Don’t rely on the expo to provide everything—it should be a quick stop to collect your number and perhaps a brief walkthrough. Having everything ready beforehand will help you resist the temptation to try something new on race day!
Ground yourself with breathing and gratitude:Feeling nervous is completely normal and to be expected. Even after over 40 years of running races, I still get butterflies. A great exercise to calm your nerves the morning of the race is this:
Close your eyes, take a deep breath in, hold for a second, and as you exhale, think of something you're thankful for. Repeat this 10 times.
At the start line, it can be easy to get caught up in the hype and nervous chatter around you. Try to tune out any last-minute advice or fearful talk. If your heart starts racing, pause again, focus on deep breathing, and bring your thoughts back to gratitude. This will help calm both your emotions and heart rate.
Do the majority of your carbo-loading on Wednesday and Thursday, with a smaller, more liquid load on Friday to avoid upsetting your gut on race day. Eat your final main meal early on Friday evening, around 6 p.m., to avoid waking up on Saturday feeling full or bloated. Also, remember to load up on electrolytes, not just plain water, as excessive water intake can lead to frequent urination and dilute your electrolyte levels.
Re-Fuel early: We want to conserve the limited glycogen available to us for as long as possible, as fatigue later in the race is often caused by glycogen depletion. Once these stores are used up, you’ll have to rely on the sugars you’re taking in and fat (which requires slowing down!). To conserve glycogen, start the race at an easy effort to tap into fat burning early, and supplement your energy by fueling up early on. Your gut is more tolerant to absorbing fuel earlier in the race, so take advantage of this. I recommend starting to refuel 20–30 minutes into the race.
Have a plan and stick to your plan: In the final weeks leading up to race day, you’ll likely encounter plenty of advice from well-meaning runners, especially if you’re a novice. While it’s valuable to listen to the insights of experienced runners, too much advice can leave you feeling confused and uncertain—something you definitely don’t want on race day.
Instead, focus on the plan you’ve developed with your coach, or with running friends who know you well. Make sure it’s well-defined, with a few backup options in place, since no ultra marathon is 100% predictable. Having a solid plan will help keep your mind calm and focused, setting you up to execute your best race.
Have a mental game plan: Whether you're a novice or a seasoned pro, ultra-distance races are tough. Everyone hits rough patches where the mind begs to quit. In fact, the mental battle is a big part of what makes endurance racing so rewarding.
The key isn’t to avoid pain and fatigue but to have a strategy for working through them. One of the best tools I’ve learned from a sports psychologist is the AAA method:
- - Acknowledge the pain, thoughts, and emotions telling you to stop.
- - Accept that they are real—your body is tired, and that’s okay.
- - Act—this is the crucial step. Shift your focus from quitting to problem-solving.
Instead of letting your mind jump to a DNF, ask yourself: What can I do right now? If you have cramps, adjust your running gait. If your energy is low, take in some fuel. If negativity creeps in, recite your mantra, recall tough training sessions, or list things you're grateful for. These mental strategies can be rehearsed in training so they feel second nature on race day.
One of my favorite tricks? Counting. I simply start counting steps and see how high I get before losing track. It’s an incredibly effective way to bring your mind back to the present—plus, you’d be surprised how it helps pick up the pace and make hills fly by!
Don't bank time, bank energy: Runners often tell me they plan to start fast because they “always die” in the final stages or on hills. Their logic? Banking time early to prepare for the inevitable slowdown. But what they don’t realize is that the slowdown happens because they burned too hot at the start, emptying the tank too soon.
Starting too fast depletes your limited muscle glycogen quickly and forces your anaerobic energy system to work at a level that leads to early muscle and nerve fatigue—exactly what you don’t want. As a result, when you reach the later stages of the race, instead of picking up the pace, you’re forced to slow down just to keep moving. And the time lost due to fatigue is far greater than the small amount of time “gained” by going out hard.
I say time added—not time lost—because a conservative start actually sets you up to finish strong and make up ground. With better energy availability, a fresher nervous system, and a clear mind, you’ll have the reserves to push when it matters most. Plus, the brain kicks into another gear when it knows you're closing in on the finish line!
Walk before you have to walk: TTaking short walk breaks at regular intervals early in a race is a powerful strategy for finishing strong. Road running follows a repetitive movement pattern, and briefly altering this pattern gives your neuromuscular system a much-needed break. This leads to a more efficient gait later in the race and reduces the risk of cramping. These short walks also lower heart rate and temporarily reduce fuel consumption, all of which help significantly delay fatigue.
Personally, I like to take walk breaks through water stations—it makes it easier to take in fuel and hydration, further setting me up for a strong finish. The key, though, is to use walk breaks strategically to conserve energy, not because you’ve already run out of it. By incorporating them early, you maintain strength for the latter stages of the race. And if you’re feeling great in the second half? You can take fewer breaks or drop them altogether!
Pay attention to what your body is telling you: Your body constantly gives you feedback. Paying attention to, and responding to, those subtle cues is a skill that can make all the difference in acing your race.
Have a positive execution plan for the hills: When it comes to hills in a race, having a solid execution plan can make all the difference. Instead of viewing them as obstacles you have no power over, rewrite your story of running hills with actionable steps that you know you are able to execute turning the hills into an opportunity to test your skill, push your limits and strengthen your race.
One of my favorite strategies is to break the hill into smaller sections, focusing on maintaining good form and counting my steps. This keeps me focused in the now, on what I can control and that I am making progress with every step.
I also focus on my breathing, taking deep, controlled breaths to maintain my rhythm. As I crest the top, I feel a surge of pride knowing that I've conquered it—and now I get to benefit from the downhill, which feels like a reward. Hills no longer become dreaded parts of the race; they become milestones, and with the right mindset, each one can take me closer to the finish line with confidence and energy to spare.
Run for something bigger than yourself:
"Run the race not just for the finish, but for those who run beside you, for those who dream because of you, and for the ones who will follow in your footsteps." — Unknown
And whatever the outcome, keep loving running, loving life and laughing often.
Onwards and upwards
Coach Kathleen
Active4Life Running Coaching
Cape Town, South Africa