Research & Evidence

Overview

Ultra running demands a unique psychological profile. Research shows ultramarathoners score higher on mental toughness than MMA fighters, professional footballers, and hockey players. The mental game isn't just important—it's often the deciding factor between finishing and DNF.

The Ultra Mind: Psychological Demands

Duration and Fatigue

Ultra events last 10-30+ hours. The psychological challenges compound:

• •Cumulative mental fatigue: Decision-making degrades
• •Mood variability: Emotional swings are normal
• •Sleep deprivation: Hallucinations possible in 100+ mile events
• •Social isolation: Long periods alone with your thoughts

Pain and Suffering

Ultra running requires a fundamentally different relationship with discomfort:

"Pain is inevitable" is the ultramarathoner's mantra.

Research shows elite ultrarunners don't ignore pain—they embrace it as essential to the experience. The goal isn't avoiding suffering but navigating it skillfully.

Psychological Characteristics of Successful Ultrarunners

Research identifies key psychological traits:

Core Mental Skills for Ultra

1. The Postponement Strategy

When you want to quit, don't decide now.

Protocol:

• •"I'll decide at the next aid station"
• •"I'll reassess in 5 miles"
• •"I'll see how I feel after eating"

Why It Works: Most low points are temporary. The urge to quit often passes. Postponing the decision prevents emotion-driven DNFs during temporary lows.

Elite Application: Top ultrarunners report using this strategy consistently—delaying dropout decisions until they've had time to eat, rest, and reassess.

2. Segmentation

100 miles is overwhelming. 10 miles 10 times is manageable.

Approaches:

• •Aid station to aid station
• •Hour by hour
• •Landmark to landmark
• •Crew meeting to crew meeting

Mental Framing:

• •Instead of: "I have 60 miles left"
• •Try: "I just need to get to the next aid station"

3. Mantras and Mental Anchors

A mantra is a simple phrase repeated during dark places.

Effective Mantras:

• •"Pain is temporary, pride is forever"
• •"Relentless forward progress"
• •"I've done hard things before"
• •"This is what I signed up for"
• •"One foot in front of the other"
• •"I am prepared for this"

Creating Your Mantra:

• •Personal and meaningful
• •Short (can repeat while running)
• •Positive or accepting (not negative/fighting)
• •Connects to your "why"

4. Flexible Attention

Unlike shorter races, ultras require shifting attention strategies:

Early Miles (Fresh):

• •Dissociation appropriate
• •Conversation, music, scenery
• •Save mental energy

Middle Miles (Working):

• •Mix of association and dissociation
• •Monitor effort and nutrition
• •Stay present but not obsessive

Dark Place (Struggling):

• •Association for safety (monitoring body)
• •Mantras for persistence
• •Aid station focus (next small goal)

Final Push (Finishing):

• •Motivational focus
• •Visualization of finish
• •Whatever gets you there

5. Acceptance-Based Coping

Fighting pain increases suffering. Acceptance reduces it.

Mindfulness-Acceptance-Commitment (MAC) Approach:

1. 1.Notice: "I'm experiencing intense discomfort in my quads"
2. 2.Accept: "This is part of ultra running. It's expected."
3. 3.Commit: "I'm going to keep moving forward regardless"

Contrast with Fighting:

• •Fighting: "This shouldn't hurt this much. Something's wrong. I can't do this."
• •Accepting: "This is hard. It's supposed to be hard. I can keep going."

6. DNF Psychology

Understanding when to push and when to stop is a skill.

Reasons to Continue:

• •General fatigue and discomfort
• •Temporary low points
• •Doubting your training
• •Weather discomfort
• •Boredom or frustration

Reasons to Consider Stopping:

• •Injury getting worse with each step
• •Medical emergency signs
• •Lost ability to navigate safely
• •Hypothermia/hyperthermia not improving

The Test: "Will continuing cause lasting harm, or just more discomfort?"

The "Dark Place" Protocol

Every ultrarunner encounters the dark place—that moment when everything screams stop.

Recognizing the Dark Place

Symptoms:

• •Overwhelming desire to quit
• •Negative thought spiral
• •Physical and emotional exhaustion
• •Loss of perspective
• •Questioning why you're doing this

Navigating Through

1. 1.Acknowledge: "I'm in a low point. This is normal."

1. 1.Basic Needs Check:

• •When did I last eat? (Eat something)
• •When did I last drink? (Drink something)
• •Am I too hot/cold? (Adjust)
• •Do I need to use the bathroom?

1. 1.Postpone the Decision: "I'll reassess at the next aid station."

1. 1.Shrink the Goal: Focus only on the next immediate objective.

1. 1.Use Your Mantra: Repeat it rhythmically with your steps.

1. 1.Connect If Possible: Talk to crew, other runners, volunteers.

1. 1.Move Forward: Even walking counts. Relentless forward progress.

The Low Will Pass

Research and experience confirm: low points are temporary. Athletes who push through consistently report that the low passed and they were glad they continued.

Visualization for Ultra

Pre-Race Visualization

Unlike shorter races, you can't visualize an entire ultra in real-time. Instead:

Visualize Key Moments:

• •Starting line and first miles
• •Midpoint feelings and strategy
• •Dark place and response
• •Final approach and finish

Visualize Challenges and Responses:

• •Weather changes
• •GI distress
• •Muscle cramps
• •Crew meetings
• •Night running

During-Race Mental Imagery

• •Visualize the next aid station
• •See yourself finishing
• •Recall successful training runs
• •Imagine reunion with supporters

Pre-Race Mental Preparation

Weeks Before

• •Visualize course and key sections
• •Develop contingency plans (what if...)
• •Prepare crew with roles and communication plan
• •Create personalized aid station notes

Days Before

• •Review race plan but don't obsess
• •Confidence-building visualization
• •Rest mentally as well as physically
• •Trust your training

Race Morning

• •Familiar routine (practiced in training)
• •Process focus (execute the plan)
• •Acceptance: "Whatever happens, I'm ready to handle it"
• •First segment focus (not the whole distance)

Training the Ultra Mind

Long Runs

Long runs are mental training opportunities:

• •Practice mantras
• •Experiment with attention strategies
• •Simulate dark places (late in run when tired)
• •Train through discomfort (safely)

Back-to-Back Training

Running tired (day 2 of back-to-back) simulates ultra fatigue:

• •Practice moving when you don't want to
• •Build confidence in your resilience
• •Learn what your body can do

Sleep Deprivation Practice

For 100+ mile events:

• •Occasional late-night training runs
• •Practice running tired
• •Learn your warning signs

Race Simulation

• •Practice aid station routine
• •Test gear and nutrition under fatigue
• •Experience night running
• •Build mental map of race conditions

Crew and Support Psychology

How Support Helps

Good crew support provides:

• •Practical assistance (gear, food)
• •Emotional boost
• •External perspective
• •Accountability to continue

Communication Planning

• •Pre-arrange what you need at each station
• •Decide in advance how to communicate distress levels
• •Crew should know your DNF criteria
• •Have a code word for "I need help deciding"

When Support Isn't Available

Many ultras are self-supported:

• •Develop internal support strategies
• •Use other runners for connection
• •Engage with volunteers
• •Self-talk as your "inner crew"

References

1. 1.Samson, A. (2014). Sources of self-efficacy during marathon training: A qualitative, longitudinal investigation. The Sport Psychologist.
2. 2.Jaenes, J.C., et al. (2020). Psychological indicators of success in ultrarunning. Archives of Medicine and Health Sciences.
3. 3.Simpson, D., et al. (2014). Correlates of well-being among ultramarathoners. Journal of Clinical Sport Psychology.
4. 4.Gardner, F.L., & Moore, Z.E. (2006). Clinical Sport Psychology. Human Kinetics.
5. 5.Marcora, S.M. (2008). Do we really need a central governor to explain brain regulation of exercise performance? European Journal of Applied Physiology.

Overview

Nutrition can make or break an ultra. The body's limited glycogen stores cannot support the energy demands of races lasting 6+ hours. Strategic fueling, gut training, and real-food tolerance become as important as physical training. This document covers the science and practice of ultra nutrition.

Energy Requirements

Caloric Burn Rate

The Calorie Deficit Reality

You cannot fully replace calories during an ultra:

• •Gut can absorb ~200-300 cal/hour maximum
• •Burning 500-800 cal/hour
• •Deficit accumulates throughout race
• •Fat oxidation must cover the gap

Strategy: Fuel enough to maintain glycogen for intensity bursts, not to match expenditure.

Carbohydrate Strategy

Absorption Limits

Carb Recommendations by Duration

Key insight: Ultra athletes often need LESS carbs per hour than marathon racers because intensity is lower.

Carb Sources for Ultras

Real Food in Ultras

Why Real Food Works

Beyond marathon distance, real food becomes valuable:

• •Psychological satisfaction
• •Slower digestion (sustained energy)
• •Variety prevents taste fatigue
• •Often better tolerated than concentrated sources

Common Ultra Foods

Savory vs Sweet

Most runners experience "sugar fatigue" after 6+ hours:

• •Sweet foods become unpalatable
• •Cravings shift to savory/salty
• •Plan for this with food variety

Protein and Fat

Protein During Ultras

Role of protein:

• •Muscle damage creates protein turnover
• •Some amino acids used for fuel
• •May help with satiety

Recommendation: 5-10g protein/hour in longer events is reasonable, but carbs remain priority.

Fat During Ultras

Fat is:

• •The primary fuel at low intensities
• •Supplied largely from body stores
• •Useful in food for satiety
• •Slower to digest (careful with amount)

Practical: Small amounts of fat in real food (nut butter, cheese) are fine; don't deliberately add large amounts.

Hydration Strategy

Fluid Needs

Drink to Thirst vs Scheduled

Recommendation: Drink to thirst, but check in regularly. If urine is very dark, drink more.

Sodium Strategy

Total target: 300-700mg sodium/hour (individual variation huge)

Gut Training

Why Gut Training Matters

The gut is trainable:

• •Gastric emptying improves
• •Intestinal absorption increases
• •Tolerance to volume increases
• •Reduces GI distress on race day

How to Train the Gut

Timeline: 4-8 weeks of gut training before goal race.

GI Distress Management

Common GI Issues

Emergency GI Protocol

If GI issues develop:

1. 1.Slow down or walk
2. 2.Stop eating temporarily
3. 3.Small sips of water only
4. 4.Wait 10-15 minutes
5. 5.Resume with simple foods (broth, banana)

Race Day Nutrition Plan

Pre-Race (3-4 hours before)

• •Familiar foods only
• •100-150g carbs
• •Low fiber, low fat
• •Adequate hydration

First Quarter

• •Start fueling early (within first hour)
• •Lower intensity = better absorption
• •Establish rhythm
• •Target: 200-250 cal/hour

Middle Half

• •Maintain consistent fueling
• •Begin shifting to real food if desired
• •Monitor GI tolerance
• •Adjust based on conditions
• •Target: 200-300 cal/hour

Final Quarter

• •Whatever you can tolerate
• •Caffeine if needed (not too late)
• •Simple carbs may be easier
• •Target: Whatever you can stomach

Aid Station Strategy

What to Expect

Ultra aid stations typically have:

• •Water and sports drink
• •Soda (flat cola is popular)
• •Fruit (bananas, oranges)
• •Salty snacks (pretzels, chips)
• •Sometimes hot food (soup, potatoes)

Aid Station Efficiency

• •Know what you want before arriving
• •Don't sit down (hard to get up)
• •Refill bottles while eating
• •Take what you need for next section
• •Thank volunteers (seriously)

Common Nutrition Mistakes

Key Takeaways

• •You cannot fully replace calories burned—don't try
• •Fat oxidation covers the calorie gap at low intensity
• •Gut is trainable—practice race nutrition
• •Real food becomes important in longer events
• •Sweet fatigue is real—plan savory options
• •200-300 cal/hour is typical target for most
• •Hydrate to thirst with adequate sodium
• •Nothing new on race day
• •GI issues often resolve with slowing down

References

• •Jeukendrup AE (2017). Training the gut for athletes. Sports Med.
• •Costa RJS, Miall A, Khoo A, et al. (2017). Gut-training: The impact of two weeks of repetitive gut challenge during exercise on gastrointestinal status. Nutrients.
• •Stuempfle KJ, Hoffman MD (2015). Gastrointestinal distress is common during a 161-km ultramarathon. J Sports Sci.

Overview

Ultra running (any race beyond marathon distance) places extraordinary demands on human physiology. Races ranging from 50km to multi-day events require unique adaptations: fat oxidation efficiency, pacing wisdom, cumulative fatigue management, and mental resilience. Understanding these demands helps structure training and race strategy.

Energy System Demands

The Fuel Problem

Ultra running's primary challenge is fuel:

Key insight: You cannot carry enough glycogen for an ultra. Fat oxidation becomes critical.

Fat vs Carbohydrate Oxidation

Ultra pacing: Stay in fat-burning zones to preserve glycogen.

Fat Adaptation

Trained ultra runners develop:

• •Higher mitochondrial density
• •Improved fat oxidation rates
• •Better glycogen sparing
• •Sustained low-intensity output

Training: High volume of easy running develops these adaptations over months/years.

Cumulative Fatigue

Types of Fatigue in Ultras

Muscle Damage During Ultras

Ultra running creates significant muscle damage:

• •Eccentric loading (downhills especially)
• •Inflammatory response
• •Creatine kinase elevation (10-100x normal)
• •Soreness and weakness

Training implication: Train downhills specifically; the eccentric loading is trainable.

The Slowdown

Every ultra runner slows down:

Pacing wisdom: Starting conservative extends time at target pace.

Hydration and Electrolytes

Sweat Losses

Ultra runners can lose:

• •500-1500ml sweat/hour
• •500-2000mg sodium/liter of sweat
• •Individual variation is massive

Hyponatremia Risk

Over-drinking dilutes blood sodium:

Prevention: Drink to thirst, include sodium, don't force fluids.

Electrolyte Strategy

Thermoregulation

Heat Challenges

Ultras often involve significant heat exposure:

• •Long duration = cumulative heat stress
• •Pacing slows heat production
• •Hydration becomes critical
• •Cooling strategies matter

Cold Challenges

Night running and mountain ultras involve cold:

• •Metabolic rate drops when slowing/stopping
• •Wet = dangerous
• •Carry appropriate layers
• •Know warning signs of hypothermia

Altitude Considerations

Many ultras involve significant elevation:

Sleep Deprivation (100+ Mile Races)

Sleep Physiology in Ultras

Sleep Strategy

Caffeine for Sleep Deprivation

• •Effective for alertness
• •Time carefully (avoid evening for sleep)
• •Tolerance affects response
• •Don't rely solely on caffeine

Training Adaptations for Ultra

What Training Develops

The Back-to-Back Long Run

Ultra-specific training technique:

• •Day 1: Long run (2-4 hours)
• •Day 2: Another long run on tired legs
• •Simulates late-race fatigue
• •Build over training cycle

Race Day Physiology

Pacing Strategy

When to Push vs Back Off

Common Physiological Mistakes

Key Takeaways

• •Fat oxidation is the primary energy system for ultras
• •Pacing conservatively extends time at target effort
• •Fueling and hydration require practice and personalization
• •Downhill training is essential for muscle damage tolerance
• •Sleep deprivation is manageable with strategy
• •Mental skills are as important as physical training
• •Every ultra involves a low point—planning for it helps
• •Start slower than you think you should

References

• •Hoffman MD, Fogard K (2011). Factors related to successful completion of a 161-km ultramarathon. Int J Sports Physiol Perform.
• •Jeukendrup AE (2011). Nutrition for endurance sports: Marathon, triathlon, and road cycling. J Sports Sci.
• •Millet GY, Tomazin K, Verges S, et al. (2011). Neuromuscular consequences of an extreme mountain ultra-marathon. PLoS One.