Common Mistakes First-Time Ultrarunners Make (and How to Avoid Them)
by Map Medal
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Ultrarunning has become one of the ultimate challenges for endurance enthusiasts. With stunning trails, epic distances, and an unmatched sense of accomplishment, it’s no wonder more runners are pushing past the marathon mark. But for first-time ultrarunners, the experience can often feel as daunting as it is rewarding.
While excitement fuels many beginners, it’s easy to fall into traps that could derail your progress or even keep you from crossing the finish line. This guide highlights the most common mistakes first-time ultrarunners make and offers actionable solutions to help you tackle your ultra marathon with preparation, confidence, and success.
Overestimating Fitness Levels
One of the most dangerous pitfalls for beginners is biting off more than they can chew. You might be an experienced road runner or marathoner, but an ultra is a completely different beast.
Why This Happens
Often, first-timers assume their current fitness level transfers 1:1 to ultrarunning. However, jumping into a 50K or longer race without proper training targets can lead to injury, burnout, and a disappointing experience.
The Fix
Start small and build gradually. If you’re transitioning from shorter distances, consider beginning with a 30K or 50K while giving yourself ample time to train. Gradually increase your weekly mileage, and don’t skip the importance of rest days to allow your body time to recover and adapt. Remember, consistency beats overexertion every time.
Neglecting Strength Training
Running might dominate your ultramarathon prep, but supporting muscles are just as crucial for keeping you injury-free.
Why This Happens
Many runners focus solely on logging miles, believing that sheer endurance is the key to success. However, weak core and stabilizing muscles can lead to poor form and nagging injuries over time.
The Fix
Make strength training a priority. Incorporate exercises such as lunges, squats, deadlifts, planks, and resistance band work to strengthen your quads, hamstrings, glutes, and core. A simple two strength sessions per week can significantly improve your running economy and resilience.
Ignoring Nutrition and Hydration
Fueling appropriately for an ultra takes practice, preparation, and experimentation. Unfortunately, it’s one of the most overlooked aspects of training.
Why This Happens
Beginners often underestimate how much energy and hydration they’ll need for extended runs. They may try unfamiliar foods or neglect replenishing electrolytes, leading to cramps, GI issues, or the dreaded “bonk.”
The Fix
Use your training runs to test your fueling plan. Experiment with energy gels, electrolyte drinks, chews, or natural options such as bananas or dates until you find what works for your stomach. Aim to consume small amounts of fuel consistently, approximately every 30–45 minutes, and hydrate early and often to avoid dehydration.
Improper Gear Selection
Wearing the wrong gear can make or break your ultrarunning experience. From blisters to chafing, poor choices can make every mile a struggle.
Why This Happens
First-timers might underestimate the importance of shoes, clothing, or hydration packs until they encounter preventable issues mid-race.
The Fix
Invest in quality gear suited to ultrarunning. Visit a reputable running store for a proper shoe fitting, prioritizing options for long-distance comfort. Test-run everything during training sessions, from your socks to your hydration vest, to ensure they’re ready for race day.
Pacing Mistakes
One of the most classic errors is starting your ultra at a marathon pace only to hit the wall early in the race.
Why This Happens
Adrenaline and excitement often set a quick pace out of the starting gate. Unfortunately, this strategy only spells trouble for ultrarunners.
The Fix
Start slow, finish strong. Adopt a conservative pacing strategy and train with a run-walk pattern if necessary. Use a GPS watch to monitor your pace, ensuring you stick to your plan to reserve energy for later miles.
Underestimating Mental Toughness
Ultrarunning is as much about mental endurance as it is about physical stamina.
Why This Happens
Many first-timers focus solely on physical preparation, neglecting to build the mental resilience needed to push through pain, fatigue, and self-doubt during challenging moments in an ultra.
The Fix
Develop mental strategies alongside your physical training. Practice visualization to see yourself succeeding on race day, use positive self-talk to counter negative thoughts, and mentally break the race into smaller, manageable segments. Remember, grit often overrides physical exhaustion.
Not Practicing on Race-Specific Terrain
Training on surfaces that don’t mimic race conditions can leave you unprepared for the challenges of trails, elevation, or technical terrain.
Why This Happens
It’s tempting to stick to your favorite running route on roads or treadmills, but training in conditions vastly different from your race can lead to an unpleasant surprise on race day.
The Fix
If your ultramarathon involves rugged trails or steep climbs, prioritize trail running in similar environments. Incorporate hill training and focus on honing your footing and balance over technical terrain.
Ignoring Early Warning Signs
Small discomforts like a hot spot on your foot or tightness in your calf may seem minor, but ignoring them can lead to major issues.
Why This Happens
First-timers often push through pain, thinking it’s part of the ultrarunning grind. Unfortunately, turning a blind eye to these warning signs can lead to injuries that force you to withdraw from the race.
The Fix
Listen to your body. Stop and address issues like tightening shoelaces, applying blister protection, or stretching sore muscles immediately. Adjust your pace or take extra rest breaks if needed. A little caution can save your race and prevent long-term injuries.
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The finish line awaits—will you cross it?
Final Thoughts Prepare Smarter Conquer More
Ultrarunning is an extraordinary challenge, but it doesn’t have to be intimidating. By understanding and avoiding these common mistakes, you’ll set yourself up for success as you venture beyond the marathon distance.
The key is preparation, patience, and persistence. Train wisely, listen to your body, and always enjoy the process. Remember, the ultrarunning community is one of the most supportive around, so reach out and learn from others’ experiences too.
Celebrate Your Ultrarunning Achievement
You’ve conquered the trails and pushed your limits—now it’s time to celebrate your ultrarunning accomplishment. Show it off with a customizable Map Medal poster, featuring your course details, finish time, and more.