Mastery of Ultra Running

Mastery of Ultra Running

Ultra running is built around suffering, adaptation, problem solving and perseverance. Setbacks are not anomalies, they are actually part of the process of ultra running and they can take several different formates. 

1. Physical Setbacks include but not limited to:

• Injuries: Stress fractures, tendinitis, IT band issues, plantar fasciitis, etc.

• Illness: Overtraining can weaken the immune system.

• GI Issues: Stomach problems are incredibly common in ultras (nausea, vomiting, diarrhea).

• Fatigue and Overtraining: Deep, systemic exhaustion from overreaching too long without recovery.

• Insufficient recovery from long training days: Getting back into training too soon after a few tough training runs can cause  fatigue and therefore increased chances of injury. 

2. Mental & Emotional Setbacks can be any of the following:

• Motivation dips: Long training blocks can become monotonous.

• Self-doubt: Especially before races you may be asking yourself "Have I done enough?" or after DNFs (Did Not Finish).

• Burnout: Physical and mental fatigue can lead to a loss of enjoyment.

3. Some Racing Setbacks

• DNFs: Conditions, nutrition, pacing, lack of understanding your “why” or mindset can all contribute to your DNF.

• Getting lost: Navigation errors in trail races can cost hours or lead to withdrawal.

• Hydration problems: Getting behind on hydration can be an enormous setback. 

• Weather: Heat, cold, rain, or altitude can derail even the best prep.

• Pacing issues: Setting out too fast may mean you burn up and really suffer in the race. 

• Missed cutoffs: Time barriers force runners to stop before the finish line.

• Performance: Not performing to your expectations can set off your bad wolf and affect your race.

🧗‍♂️ Mastery in Ultra Running

So mastery in ultra running isn't about eliminating the setbacks. It’s about learning how to navigate around them or through them so you learn and grow, building on your resolve.

1. Physical Mastery

• Training adaptation: Longterm, periodized training with cycles of stress and recovery.

• Fuelling mastery: Knowing what your body tolerates, solids, gels, liquids, timing.

• Pacing and effort: Learning to run by feel to avoid blowing up.

2. Mental Mastery

• Resilience: Developing the ability to endure suffering with presence and acceptance.

• Adaptability: Problem-solving eg. weather changes, pain, nutrition errors.

• Mindfulness: Using techniques like breath-work, visualization or mantras so you learn how to stay in the moment NOW. 

3. Strategic Mastery

• Race planning: Tapering, gear, nutrition and pacing all dialled in for the event.

• Logistics: Drop bags, crew planning, aid station efficiency.

• Course knowledge: Knowing the terrain, climbs, descents, and cutoffs.

🔄 The Relationship Between Setbacks & Mastery

You could describe ultra running as a feedback loop:

Setback → Reflection → Adaptation → Mastery (repeat)

Every DNF, bonk or misstep becomes tacit knowledge that fuels your next breakthrough as an ultra runner.

Examples of this include:

• DNF due to poor hydration → you learn, experiment and train with your nutrition plan so you finish your next ultra stronger.

• You experience a mental collapse at mile 70 → so you train the mind through meditation, visualization and understanding your “why” so you can then push through in the next race.

💬 Final Thoughts

Mastery in ultra running is not about reaching an ideal perfect state. It’s about:

• Embracing discomfort. Being comfortable being uncomfortable.

• Problem solving again and again.

• Self management so problems do not snowball and become big issues.

• Knowing things could go wrong, but adapting and being patient.

• Accepting failure as a teacher and learning from these “failures”

• Showing up repeatedly with humility and curiosity.

You don’t master ultra running. You master yourself through ultra running.

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If you're training for something or reflecting on a specific setback, I can help you analyze it more deeply or build a framework for recovery and learning. 

So contact me now. I’d love to hear from you. 

Happy running 🏃🏽‍♀️🏃‍♂️✨