Your Guide to Crushing Your First 50k Ultramarathon

So you've set your sights on the 50K ultramarathon, a distance both daunting and exhilarating. Congratulations! You've embarked on a journey that will test your physical and mental limits, but with the right preparation, you can achieve that coveted finisher's medal.

I completed my first ever ultramarathon on March 23, 2024 at the Griffith Park 50K (which includes a 6,500+ ft total elevation gain!). There were several moments during the race where I was absolutely questioning my decision to undergo the journey but my goodness, was it all worth it.

As you embark this journey, here are some essential tips to guide you towards 50K victory:

Train Smart, Not Just Hard:

• Base Building: Before diving into high mileage weeks, establish a solid base with consistent running. Gradually increase your weekly distance over several months. If you're running a 50K, I'd recommend between 8-10 miles as your base.

• Embrace the Trails: Most 50Ks are off-road adventures. Train on similar terrain to build strength and agility for uneven surfaces, inclines, and declines.

• Go Long (But Not Too Long): Practice long runs, but prioritize time on your feet over exact mileage. Aim for runs lasting 3-4 hours to prepare for race day endurance.

• Strength is Your Ally: Don't neglect strength training. Include exercises that target core, glutes, and quads to improve stability and power on the trails. If you're local to Orange County, CA, let's get you in to try electro muscular stimulation (EMS) strength training at E20.

Fuel Your Machine:

• Practice Makes Perfect: Experiment with different nutrition strategies during training runs. Find what works best for you in terms of hydration, gels, and real food options.

• Dial in Your Race Day Diet: In the week leading up to the race, focus on easily digestible carbohydrates and lean protein.

• Hydration is Non-Negotiable: Practice consistent hydration throughout your training. Aim to carry enough fluids (consider a hydration vest) for the entire race, and don't wait until you're thirsty to drink.

Mind Over Matter:

• Embrace the Pace: Resist the urge to start fast. 50Ks are all about pacing yourself for the long haul. Run conservatively, especially in the beginning.

• Mental Toughness is Key: Ultramarathons are a mental battle as much as a physical one. Train your mind for the long haul with visualization techniques and positive self-talk.

• Race Day Rituals: Develop a pre-race routine that calms your nerves and prepares you mentally. This could include visualization exercises, light stretches, or listening to motivating music.

Gear Up for Success:

• Invest in Proper Footwear: Choose trail running shoes with good grip and support for uneven terrain. After trial and error, I finally found my partner in crime, the Altra Timp 5.

• Dress for the Conditions: Research the expected weather and pack breathable, moisture-wicking clothing. Consider layering for changing temperatures.

• Practice with Your Gear: Don't try out new shoes or race day attire on race day. Test everything beforehand to avoid blisters or discomfort.

Embrace the Journey:

• The Ultramarathon Community: You're not alone! Connect with fellow ultramarathoners online or through local running groups for support and advice.

• Enjoy the Scenery: While pushing your limits, take a moment to appreciate the beauty of the course.

• Celebrate Every Milestone: Acknowledge your progress, big and small. Celebrate completing training runs and hitting personal bests.

The 50K ultramarathon is a challenge you won't soon forget. With dedication, proper training, and a positive mindset, you'll be well on your way to conquering this incredible distance and earning that well-deserved finisher's medal. Remember, the journey is just as important as the destination. So lace up your shoes, embrace the challenge, and get ready to experience the thrill of the ultramarathon!