One of the biggest mistakes first-time ultrarunners make is treating race day like an experiment.
A new energy gel. A different sports drink. A food you’ve never tried before because someone at the aid station swears by it.
Resist the temptation.
Race day isn’t the time to discover what works. It’s the time to trust what you’ve already practiced.
Even after running more than 100 ultramarathons, I still occasionally make the mistake of trying something new. I honestly can’t remember a time it worked out in my favor.
More often than not, it slows me down or leaves me battling an upset stomach.
During one of my first marathons, I switched fueling strategies midway through the race. It threw my electrolytes completely out of balance. I nearly passed out and briefly lost my sense of awareness. It became one of the hardest finishes of my running career.
That experience taught me a lesson I’ll never forget: Race day is not the time for experimentation.
Keep your nutrition simple. Keep it familiar. Keep it consistent.
Your body will thank you.
Practice Your Nutrition
Your long training runs aren’t just preparing your legs.
They’re preparing your stomach.
Use those runs to discover which foods give you steady energy, what upsets your stomach, and how often your body needs calories and fluids.
By race day, your fueling plan should feel automatic—not like a guess.
I also encourage runners to experiment with different fueling approaches during training. Notice how your body responds to higher carbohydrate intake versus higher protein or higher fat, especially during the later miles.
Stomach issues and nausea are among the leading reasons ultrarunners fail to finish races.
Train your legs.
But train your stomach, too.
Know Your Aid Stations
Before race day, spend a few minutes reviewing the race’s aid station guide.
Know where each station is located and what food, drinks, and supplies will be available.
That simple preparation helps you decide what to carry and what you can comfortably leave behind.
The fewer decisions you have to make during the race, the more mental energy you’ll have to keep moving forward.
Hydrate Consistently
Hydration isn’t something you can quickly catch up on after you become thirsty.
Small, consistent sips throughout the race are usually far more effective than trying to recover after dehydration sets in.
The same principle applies to calories.
It’s much easier to stay fueled than it is to recover after you’ve fallen behind.
Personally, I often begin races in a fasted state. Over the years I’ve become a fat-adapted runner, allowing my body to rely more heavily on fat for fuel early in a race. This approach keeps my stomach feeling settled while preserving glycogen for later miles.
It’s a strategy that has worked well for me, but it isn’t necessary for everyone.
I’ll be sharing my complete fat-adaptation process in an upcoming guide.
Find What Works for You
Every ultrarunner is different. Some runners perform best using sports nutrition products. Others thrive on simple, whole foods.
Over the years, I’ve found that almond butter, fruit, coconut water, and electrolyte tablets work well for me.
That doesn’t mean they’ll work for you.
The best fueling strategy isn’t the one everyone else recommends. It’s the one your body has already learned to trust.
RELATED: Run Your Own Race: Why Patience Wins Every Ultramarathon
Trust the Plan
Ultrarunning is full of unknowns.Your nutrition shouldn’t be one of them.
Keep your race-day fueling simple. Practice it during training. Arrive with a plan.
Then spend your energy enjoying the miles instead of wondering what to eat next.
Because when your nutrition is no longer a question, your mind is free to focus on what matters most—
Putting one foot in front of the other. And continuing to move forward until you reach the finish line.
Ready for Your First Ultramarathon?
If you’re looking for a simple, step-by-step guide to training for your first ultramarathon, check out Long Run Academy: Your First Ultramarathon.
Inside, you’ll learn how to choose your race, train with confidence, fuel properly, and prepare for race day—without overcomplicating the process.
About Long Run Academy
Long Run Academy is the educational platform of LongRunLiving, helping runners build endurance, confidence, and a lifelong love for running—from the first mile to the first ultramarathon.
