Ultra Running - What you need to know.

I am new to trail ultras. What should I expect?

Firstly, forget everything you know about road racing, forget the stress and the crowds, forget the pressure to run a PB, forget trying to beat the person in front of you! We want to set you free from all that so you can enjoy the journey, the trails, and the company of the people who join you on this challenge.

This event has been designed with those who are new to trail & ultra in mind, but experienced ultra runners are very welcome and encouraged to share their knowledge of the sport. Please don’t worry that you will feel out of place or that everyone else is going to be a super-fit mountain goat. We are there to support you and will be on hand to help out if needed.

Regardless of your ability, this race needs to be taken seriously. We suggest following a training plan such as this  https://www.inov8.com/blog/post/50k-training-plan and spending time running trails and getting used to the terrain, training with the equipment and kit you will use on the day, and, if possible, recceing the route in shorter sections in the weeks leading up to the event.

How fast do I need to run?

So ultra requires a completely different mindset to road running; everyone is going to walk some of it, and some people most of it. Think of it as more of a challenge than a race; it’s a long way and much tougher, but more enjoyable than pounding the streets. Slowing down and conserving energy will be a revelation; the pressure is off, and you can concentrate on enjoying the journey. Chatting to fellow runners is one of the joys of trail and ultra running. You will make friends along the way and find everyone very supportive. Breaking down the route into the sections between support stations will help keep the challenge manageable.

Pace will be between 4 hours and 9 hours, with a little over 7 minutes per mile and around 17 minutes per mile, or 3.5mph if you include a few minutes at each support stop. So, you can see the pace is much slower than a marathon, which it needs to be to allow for the terrain, the climbs and time at support stops. There are cut-off times, but they are generous; the cut-offs are managed at the support stations. You have roughly 1.50 hours to complete each 6-mile section and a total of 9 hours to complete the route. The achievement is finishing, not how fast you finish!

What is the terrain like?

The route is on national trails, public footpaths, bridleways and quiet lanes. It’s a mixture of tracks (vehicle width byways), trails (single track paths) and quiet lanes (tarmac or reasonable surface roads). There will be rooty sections, uneven surfaces and the odd gate, but it’s all good running. If it’s wet, then it’s likely to be muddy in places. We will advise on shoe choice as we get closer to the event. You will pass through villages and use short sections of village roads. Usually in an ultra you would expect a few big climbs, but as our route follows a river valley, it is mostly flat; however, there are a couple of interesting features to make the legs burn a little!

IMPORTANT – Roads are not closed. We use short sections of quiet lanes, so please be aware that there may be motor vehicles or farm traffic on these roads. Road crossings are not marshalled. We will sign crossings, but you must stop and check it’s safe to cross. Even if you cannot hear or see a vehicle, there could be a bike, a horse rider, or a pedestrian coming the other way. You are expected to act as any other pedestrian would when crossing a road. At the end of the day, it’s common sense to look after yourself and other people. Likewise, the trails are not closed, so you are likely to encounter dog walkers, mountain bikers, ramblers and other people doing their thing. We have no more right to be there than they do, so please show respect to other trail users.

How will I know which way to go?

We mark the route with arrows and signs. In a road race, it’s possible to “turn off” and just follow the flow; trail running is not like that. Quite quickly, you will be on your own or in a small group, and so it’s important to maintain concentration.

We do have marshals at key points on the route. Just be aware that we have two race distances (a half-marathon and an ultra-run). The routes differ slightly, so pay close attention to any written signage.

We provide a GPX file for experienced GPS users.

Your race number will have a QR code, which, when scanned with your phone, will show you the route and your position on it. It also has a helpline number to call if you run into trouble.

You will be given a tracker which links to an online route map. You can see your location using the link provided for your phone. We can also see where you are using the trackers.

What happens if I go off track or run into a problem?

The route is easy to follow, but if you do get lost or go off track, firstly, don’t worry about it.

Track back and see if you can pick up the trail. Don’t panic about losing time; calmly accept that it’s happened. The less time you spend worrying about it, the quicker you will get back on track. You won’t be disqualified for going off route.

Check the QR code or your tracker link to see where you are and how to get back on track.

Call us on the mobile number shown on your race number, and we will explain how to get back on track or come and pick you up if you cannot continue. Remember, we can see where you are from your tracker.

If you just wish to drop out, please make it to the next support station, where you can get food and attention while you wait for us to arrive.

Should you have a medical issue, please, if at all possible, make your way to a location where the medical team can reach you before calling us. The riverbank is difficult for vehicles to reach, so they will take longer to get to you and bring the necessary equipment.

What kit do I need?

Well, it’s important to understand that this is a serious challenge and you should prepare for all eventualities. If you need to stop, then it’s wise to have something to pull on to keep warm. If it’s raining, you need waterproof clothes.  

You are out there for a long time, and you need a way to contact us or call for support if you run into a problem. You are responsible for carrying your own water. Although we have support stations where you can refill, you can never be entirely sure how long it will take you to reach the next station during an ultra. Some sections might take longer than others due to heat, terrain, tiredness, injury, navigational issues, etc. There are three ways to carry fluids on the run: handheld, multi-bottle waist belt, and hydration pack. Find out what works best for you during your training runs.

Items that are compulsory

Mobile phone

Hydration Pack (or other method of carrying water)

A base layer which should be kept dry and used only in an emergency. 

A waterproof jacket with sealed seams   – The minimum water resistance of a jacket should be 10,000mm. 

Items you might like to consider taking with you are –

Sunglasses

Buff/Cap

Lightweight gloves

Gaiters

A plastic bag for wet clothes and rubbish

Electrolyte drink sachets

A mix of fuel – Energy bars/chews and sweets, etc.

OS Map – take a map or a section of the map 

Waterproof map case if it’s wet

GPS Device

Sunscreen

Lip Balm

Vaseline

Insect spray

Compeed Blister Plaster

Antiseptic cream

Foil blanket

Tissues/Wet Wipes

Kinesiology Tape – Cut into strips already

Blister Stick