🚀 The Ultra Coach's Hot Seat: The Top 10 Questions Every Ultra Runner is Asking in 2025

Your Ultra-Marathon success starts here. These are the 10 most critical questions ultra runners are asking in 2025. Drawing from my 150+ ultras and FKT experience on the Appalachian Trail, get the real, hard-won answers you need to master your next race.

Welcome, Ultra Tribe!

Look, I'm a runner just like you—though maybe with a few more miles under my belt. After 150+ ultra marathons across four continents, chasing speed on the Appalachian Trail (over 11,000 miles!), and spending time training with the elite in Ethiopia, I've learned a thing or two about what separates a finish from a DNF.

At 48, still healthy and not injured, I can tell you that the secret isn't some magic new shoe; it's mastering the fundamentals. Here are the Top 10 Most-Searched Ultra Runner Questions of 2025, answered not by an algorithm, but by real-world, hard-won experience.

🧠 Q&A: Lessons from the Appalachian Trail and Global Races

1. Q: How do I create an effective nutrition plan to prevent severe GI distress during a 100-mile race?

A: Gastrointestinal (GI) issues are the number one reason people quit. When I was going for the Southbound FKT on the AT, I learned the hard way that a failure to fuel is a race killer.

The secret is stomach training. You need to teach your gut to absorb calories under stress. I recommend targeting 60–90 grams of carbs per hour in your long training runs. Crucially, don't just rely on gels. Use a "flavor rotation"—a mix of sweet engineered fuel and salty real food (broth, simple rice balls, or even a mini potato). When you’re staring down the trail at mile 70, your stomach craves variety, and this prevents the dreaded flavor fatigue that leads to nausea.

2. Q: What is the optimal balance of 'time on feet' vs. total weekly mileage for a 50M or 100K training cycle?

A: Mileage is a number, but time on feet is the currency of the ultra world. My priority has always been volume and consistency over intensity.

For my podium finishes at races like North Face Thailand, I focused on back-to-back long runs every other weekend. This simulates the fatigue of race day by forcing you to run with pre-exhausted muscles. For example, if you're training for a 100K, follow a 4-hour run on Saturday with a 2-3 hour run on Sunday. That Sunday run is where the magic happens and your body learns how to keep going.

Read this blog post about back to back runs and other tips

3. Q: How do I effectively incorporate strength training/cross-training to prevent common ultra running injuries?

A: At 48 and still running strong without injury, I can tell you my secret is not luck—it's pre-hab.

Ultra running is all about the posterior chain (glutes and hamstrings) and stability. Dedicate two non-running days to focus on single-leg movements like lunges and step-ups. This is what builds the iron-clad stability your knees and ankles need to navigate rocky, root-filled trails. Trust me, a little time in the gym saves you months of physical therapy.

Here is a link to my favourite strength YouTube video

4. Q: What are the current best strategies for managing sleep deprivation and hallucinations in 100+ mile events?

A: I've seen things out on the trail that weren't there (that's the dark patch talking!). The key is managing it proactively.

• Sleep Banking: Get extra rest in the weeks leading up to the race.

• The Power Nap: If you start seeing things, the best reset is a 15-minute power nap. Set an alarm, lay down at a major aid station, and get your crew or pacer to enforce it. A quick reset is always faster than fighting through hours of delusional running.

5. Q: What is the most critical piece of gear that new ultrarunners often overlook?

A: You can have the fanciest watch or vest, but if your feet fail, the race is over. The most overlooked piece of gear is your foot care system.

I always carry an aggressive foot kit: specialized anti-chafe balm (applied religiously), multiple pairs of socks for planned changes, and plenty of KT tape or specialized blister patches. I also often change my shoes entirely around mile 60 or 70. A fresh sock/shoe combo provides a massive mental and physical boost.

Here is a link to my favourite shoes

6. Q: Should I aim for 'negative splits' or is a steady, slightly positive split more realistic for an ultra?

A: Forget negative splits in a mountain ultra; that's road marathon talk. In my AT record attempts, the goal was strategic conservatism.

Your best strategy is a steady, disciplined pace that accepts a small, overall positive split (slowing down). I survived those massive European climbs by treating every single uphill as a strategic walk from the very first mile. This conserves your quads and glycogen, allowing you to run stronger when everyone else is shuffling in the final twenty miles.

7. Q: How do I differentiate between race discomfort, injury, and a critical issue that requires a DNF?

A: Running 11,000 miles on the AT taught me a lot about pain. Discomfort moves; injury stays and worsens.

My personal rule is the 10-Minute Test: If a sharp pain or paralyzing nausea persists for more than 10 minutes after a small intervention (like a short walk, an electrolyte change, or quick self-massage), it’s time to seriously re-assess. Mental toughness is pushing through fatigue, not running on a structural injury.

8. Q: What is the latest thinking on carbohydrate consumption/fueling for the final 24-48 hours before an ultra?

A: For the last two days, forget the healthy eating rules. I switch to a High-Carb, Low-Residue diet.

We need to maximize glycogen stores while making our digestive systems as quiet as possible. That means loading up on simple, easily digestible carbs (white rice, plain pasta, bagels) and aggressively cutting fiber, fat, and protein. This lowers the volume of food in your gut, giving you less to worry about come race morning.

9. Q: What is the best way to utilize a pacer or crew effectively during a 100-mile race?

A: Your crew is your brain, and your pacer is your sergeant. I've had phenomenal crew support on the Appalachian Trail, and it's always the difference-maker.

Delegate everything. Your crew should have a pre-written checklist and be prepared to take command: "Sit down, change your socks, drink this broth, now get up." Your job is only to obey. Your pacer must be an accountability mirror—they push you when you need it and tell you to eat when you want to skip.

10. Q: What are the key mental strategies for pushing through 'the dark patch'—usually between mile 60 and 80?

A: The dark patch is coming for everyone. It comes for me even after seven years of podium finishes at North Face Thailand.

The most effective strategy is segmentation and distraction. Stop thinking about the finish line. Think only about the next thing: the next aid station, the next corner, the next tree. I use a simple, short mantra like "Smooth and Strong" or "This feeling will pass." A simple mental reset, like changing your music or sitting down for three minutes, is often enough to break the negative thought spiral and get you moving again.

That self-confidence running has given me isn't just about finishing races; it's about being prepared. I hope these lessons from the trail give you the boost you need for your next ultra.

More popular questions by Ultra Runner is here

Your Engine is Built. Now Hire the Mechanic.

You've seen the lessons I learned across 11,000 miles of the AT and 150+ ultras. Now, let's apply that knowledge directly to your goals. Whether you're chasing your first 100-miler or aiming for the next level of execution, I only take on athletes ready for serious commitment.

Book a 15-minute Strategy Session with me to discuss your current training system and how we can refine it.