David Dack

You Crushed Your Long Run. Now Recover Like It Counts.

You crushed your long run. Nice work.

But don’t make the rookie mistake of thinking your job’s done. What you do after that run? That’s where the real gains lock in.

I used to be the guy who thought recovery was for softies. More miles, less rest—until that mindset chewed me up and spat me out with a bunch of annoying injuries.

Now? I treat recovery like training. Because it is.

1. Rehydrate Like You Mean It

First thing after I stop my watch? I chug water.

Doesn’t matter if it’s hot or chilly out—your body just sweated out a ton.

You don’t need to down a liter in 30 seconds (your gut will hate you for that), but keep sipping. I usually finish whatever bottle I had during the run, then keep one within arm’s reach all day.

And if it was a sauna-like run or anything over 90 minutes? I reach for electrolytes or—yep—chocolate milk.

It’s not just for kids. It’s got that nice carb-protein-sodium combo that helps refill the tank.

Pro tip: your pee shouldn’t look like orange juice. Pale yellow = good. Weird tip, but hey, runners talk pee a lot.

2. Refuel with Carbs + Protein—Fast

You’ll hear people talk about this “30-minute window” for refueling. It’s not gospel, but sooner is definitely better.

You just drained your glycogen tank—get some carbs and protein in you. I’m talking smoothies, PB&banana toast, yogurt with granola, whatever works.

My go-to? A banana, frozen berries, protein powder, and almond milk in the blender. Fast, cold, satisfying.

And trust me—if you eat something now, you won’t go full caveman on the fridge 2 hours later.

Backed by research, too: combining carbs with protein post-run can help reduce soreness and speed up recovery.

Anecdotally, I feel like a completely different runner the next day when I nail that snack.

3. Cool Down & Stretch – Even When You’d Rather Flop

The moment you hit your front door, don’t collapse on the couch.

Walk for 5–10 minutes instead. Let your heart rate come down. Get the blood moving.

I sometimes add a lap around the block or use that time to answer texts I ignored during the run.

Then stretch the usual suspects—quads, hammies, calves, hips, glutes. Keep it easy: 20–30 seconds each. No bouncing. No pushing to pain.

This isn’t punishment. It’s maintenance.

My favorite? Legs up the wall.

Just lie on the ground and throw your legs up against a wall. It drains blood from your legs and helps with that “heavy” feeling.

Two minutes of that post-run is bliss.

4. Foam Rolling: Hurts So Good

If you’ve got a foam roller or massage gun, now’s the time.

I roll my calves, IT bands, and quads. Hurts like hell in the moment, but it helps break up tight fascia and keeps those muscles loose.

Even a tennis ball under your feet or glutes can make a difference. Don’t overdo it—2 to 3 minutes per area is plenty.

I sometimes book a real massage after big training weeks as a little gift to future me. Not mandatory, but if you’ve got the means? Totally worth it.

5. Rest Like It’s Part of the Plan (Because It Is)

You should already have a rest day baked into your week.

Long runs = big stress. You gotta let your body process the work. I’ve seen runners skip this part—usually ends in frustration or injury.

Personally, I long run on Saturday and keep Sunday sacred. Either full rest or something chill like a beach walk or a lazy bike spin.

There’s a great quote I saw on Reddit: “Rest is part of training. That’s when you actually adapt.” Couldn’t agree more.

I used to run every day in college. Big mistake. One month of knee pain taught me the hard way.

These days? I take rest days seriously. You should too.

6. Sleep Like a Champion

You need sleep—more than you think.

It’s where your body does the deep repair: rebuilding muscle, restoring hormones, fixing micro-tears.

After a long run, I try to go to bed an hour earlier if I can. I also eat a bit more, because my hunger goes up like clockwork.

Don’t fight it—just make sure the calories are quality, not junk.

Also, keep tabs on how your body feels the next day.

Some soreness is normal—DOMS (Delayed Onset Muscle Soreness) peaks 24–48 hours post-run.

But sharp pain? That’s your body raising a red flag.

Ice it. Back off if needed. Swap a run for a walk or a swim.

I’ve skipped runs just to protect a little niggle, and 9 out of 10 times, it kept me from a full-blown injury. That’s smart training.

7. Celebrate, Reflect, and Keep Learning

This part gets overlooked, but it matters.

Whether you ran your longest distance or just felt strong, celebrate that. Reflect. Write it down.

I keep a journal where I note what worked and what sucked—fueling, pacing, gear, you name it.

Had a rough patch at mile 10? Write it down. Maybe you needed more electrolytes.

Felt amazing thanks to new socks? Boom—lock that in.

And hey, share your win. Post that sweaty selfie or tell your crew.

Motivation multiplies when you share it.

I love hearing from runners who crushed their first double-digit run—it fuels the whole community.

One Reddit user said they felt like a zombie the day after an 8-miler.

The top comment? “Rest harder.” That’s real.

Another shared how one chocolate milk and a rest day post-long-run reduced their next-day fatigue massively.

Your Turn

How do you recover after a long run? Any rituals, snacks, or stretches that work for you?

Drop a comment—I’m always looking to steal good ideas.

And remember: recovery isn’t the cherry on top. It’s the engine that keeps your training moving forward.

#RecoveryIsTrainingToo #RunSmart

Long Run FAQs – Real Talk for Real Runners

Q1: What’s considered a long run if I’m just starting out?

If you’re new to running, a “long run” isn’t some epic 20-miler. It just means longer than what your body’s used to.

For most beginners, that’s somewhere around 4 to 5 miles or about an hour of running at an easy pace.

Heck, when I first got into running, anything over 30 minutes felt like an odyssey.

The goal isn’t to chase someone else’s number—it’s about stretching your comfort zone bit by bit.

Some runners I coach hit 6 miles and feel like rockstars. That’s a win.

So yeah, if it feels long to you, it counts.

Q2: How do I get ready for a long run—especially my first one?

Here’s what I tell my new runners: control what you can so your brain doesn’t freak out halfway through.
Here’s my go-to checklist:

• Plan your route. Know where the water stops or bathrooms are.
• Prep gear the night before: shoes, tech clothes, socks (no cotton, please).
• Eat right the night before. Stick to carbs like rice or pasta. Skip anything spicy unless you want to risk pit stops.
• Light breakfast 1–2 hours before: banana, toast with PB, half a bar—something easy.
• Hydrate early, not just during the run.
• Warm up properly—some leg swings, light jogging, or even a brisk walk for 5–10 minutes.
• Start slower than you think. I’m serious. First mile should feel almost boring.
• Mentally chunk it up. Don’t look at it as a monster run. Run to that tree. Then that corner. One bit at a time.

I also tell my runners to let someone know you’re heading out, bring your phone, and carry cash or a card just in case.
Especially if it’s hot out—hydration isn’t optional.

Q3: What pace should I run on my long runs?

Easy. Slower than you think. That’s the whole point.

You should be able to chat in full sentences without gasping. If you can’t talk, you’re going too fast.

I usually say aim for 1–2 minutes per mile slower than your 5K race pace.
Not sure of your 5K pace? No worries—just run at a pace that feels easy and relaxed.

One of my running mantras?
“You should finish your long run feeling like you could’ve gone a bit further.”
That means you nailed it.

Q4: What if I’m training for a 5K or 10K—shouldn’t I run long runs fast?

Nope. That’s a rookie mistake.

Even for shorter races, long runs should be slow and steady.

If you’re training for a 5K, your long run might be 5–8 miles, but pace it 90 seconds (or more) slower than your race goal. Same deal for a 10K.

This isn’t about testing speed. It’s about building your aerobic engine—the kind that helps you run your race pace comfortably.

Save the fire for speed workouts.
Long runs are your base.

Q5: Can I walk during a long run?

Hell yes. Walk breaks aren’t cheating—they’re smart.

A lot of new runners I coach use the run-walk method—like 10 minutes of running, 1 minute walking.
It helps manage fatigue and gets you to the finish line without crashing.

Just make your walk breaks intentional, not desperation mode. Even seasoned marathoners walk at aid stations to get fluids down.

Bottom line: finish strong > suffer through.
Use walk breaks as tools, not a last resort.

Q6: What if I feel like quitting mid-run?

We’ve all been there. That mid-run moment when your brain screams “just stop.”
Here’s what I do when that hits:

• Dial it back. Slow down. Shift to a jog. Or go into a run-walk pattern.
• Zoom in mentally. Don’t obsess over the miles left. Just run to the next pole, tree, or shadow on the road.
• Fuel up if you haven’t. Low energy sneaks up quick. A gel or even a handful of raisins can do wonders.
• Mantra time. I’ve repeated “one step at a time, you’ve got this” more times than I can count.
• **Switch it up—**your playlist, route, even your posture. A small change can reset your brain.

And if you have to cut it short? It’s okay. Don’t guilt-trip yourself. Learn from it and bounce back stronger next week.

After a tough long run, I always debrief with myself: Was I tired? Hungry? Stressed? Then I fix the issue before the next one.

Q7: How do I carry water or fuel?

Plenty of options—find what doesn’t annoy you after mile 5.
Here’s the breakdown:

• Handheld bottle: Great for under 10 miles. I like ones with a small zip pocket for gels or keys.
• Hydration belt: If it doesn’t bounce, it’s gold. Just make sure it fits snug.
• Hydration vest: My go-to for anything over 12 miles, especially trails. Carries fluids and gear.
• Stashing: I’ve hidden bottles behind trees or scooters in Bali. Loops work too—set a water station at your house or car.
• Gels and chews: Shorts with pockets or a small belt help. Some folks even tuck gels in their socks or sports bra straps.

Pro tip: Train with whatever setup you’ll use on race day. No surprises on the big day.

Q8: What other workouts help besides the long run?

Long runs are key, but mixing it up builds resilience and endurance.
Here’s what I like to throw into a beginner’s week:

• Easy base runs: Your bread and butter. Short, relaxed runs build mileage and confidence.
• Hills: Sneaky strength training. Run up, jog down, repeat. Four to six repeats can transform your stamina.
• Fartleks: Swedish for “speed play.” Throw in short bursts of faster running during an easy run—nothing structured, just have fun with it.
• Intro tempos: Not full gas. Think “comfortably hard” for a mile or so sandwiched between easy running.
• Cross-training: Can’t run every day? Bike, swim, or hit the elliptical. Cardio without the pounding.

Stick with consistency and slow progression, and your engine will grow.
You don’t need to go hard every day to improve—you just need to keep showing up.

Q9: How do I stay sane during long runs?

Here’s the honest truth—they’re not always exciting.
Sometimes you’re out there with just your legs, sweat, and thoughts.
Here’s how to beat the boredom:

• Podcasts or audiobooks: A good mystery has made me run extra miles just to hear what happens next.
• Running buddies: Talking makes time fly. Even running part of the route with someone helps.
• Change the route: New scenery = new energy. Bali made this easy for me—temples, jungle trails, beach paths. Total brain candy.
• Mental games: Count your steps, repeat a mantra, play the alphabet game with things you see on the route.
• Pace play: Plan a little burst at mile 6. Even just knowing it’s coming breaks the run into chapters.

Sometimes though, embrace the quiet.
Long runs are where I’ve processed life stuff, brainstormed blog ideas, and found peace.
Don’t fear the boredom—it’s part of the magic.

Q10: How do I recover after a long run?

Recovery is where the growth happens. No shortcuts here.
My golden rules:

• Hydrate fast. I mean it—within 10 minutes.
• Eat within 30–60 minutes. Protein + carbs = muscle repair. Chocolate milk, smoothie, sandwich—whatever works.
• Stretch lightly. Hit your hammies, quads, and calves.
• Foam roll. My IT bands hate me if I skip this.
• Rest. Monday is usually a no-run day if I long run Sunday.
• Warm bath or legs-up-the-wall. Super relaxing and helps with blood flow.
• Sleep like a champion that night. Your body rebuilds during rest.

Soreness is normal. Pain isn’t.
If something feels off, don’t tough it out—deal with it early.

And don’t forget: the long run is the stressor—recovery is the upgrade.
You need both to level up.

Final Thoughts

If you’ve made it this far, you’re serious about running. And that’s what separates runners from the rest.

The long run will transform you—not just physically, but mentally. It teaches patience, grit, and belief.
I’ve seen runners start at 2 miles and six months later crush 10 like it’s nothing.
That quiet confidence sneaks up on you—and suddenly, you’re the one saying, “I did that.”

So lace up. Pick a route. Start slow. And enjoy the miles.

What’s your next long run goal?
Drop it below—let’s get after it.

Let’s Get One Thing Straight: Your Long Run is Not the Time to Wing It with Food or Hydration

This is your dress rehearsal for race day—and trust me, you don’t want to mess it up.

I’ve made every fueling mistake in the book: greasy pizza the night before, skipping breakfast, forgetting water. I’ve cramped, bonked, and jog-walked home more times than I care to admit.

But that’s how I learned what works—and what seriously doesn’t.

The Night Before: Fuel, Don’t Stuff Yourself

The night before a long run isn’t about loading up like it’s an eating contest. It’s about eating smart.

You want carbs—yes—but the kind that sit well. Your muscles store carbs as glycogen, and that’s the fuel you’ll burn through once the miles start adding up. But don’t treat this as an excuse to inhale three bowls of fettuccine Alfredo.

Too much heavy food, and you’ll wake up feeling like a bloated sack of regret.

What works for me? Something simple. Grilled chicken with rice and steamed veggies. Or a light pasta with a tomato-based sauce.

And if I’m craving pizza? I go for a thin-crust margarita—not some triple-meat cheese bomb.

I learned the hard way. Years ago, I devoured a large pepperoni pie before a 12-miler. Next morning, I felt like I was running with a brick in my gut. Made it 4 miles before the cramps had me curled over a trash can.

Oh, and watch your fiber. A massive kale salad at 9 p.m.? You’re just asking to spend half your long run looking for a bathroom.

Eat your greens, but maybe at lunch—not dinner.

Morning Fuel: Top Off the Tank

I’m not a fan of fasted long runs for most runners. Unless you’re training for a specific fat-adaptation goal, start your long run with something in the tank.

Doesn’t need to be fancy—just easy to digest and not too heavy. Think 200–300 calories, mostly carbs with a bit of protein. Keep the fats and fiber low, or you’ll regret it around mile three.

Here are some real-life winners:

• Banana with nut butter – A classic. Easy carbs plus a small smear of almond or peanut butter. One tablespoon. Not half the jar.
• Toast or bagel with jam – Fast fuel. If I’m short on time, even plain bread does the job.
• Oatmeal – If I’ve got at least an hour to digest, I’ll go with a small bowl. Add a banana slice and a sprinkle of salt.
• Half an energy bar – Just read the label. Some are loaded with fiber and nuts—avoid those unless you’ve got a gut of steel.

And coffee? Totally personal.

I drink a small cup because, let’s be real, it helps “clear the pipes” before the run.

Just don’t chug three cups and expect smooth sailing.

Aim to eat 1 to 2 hours before your run.

If you oversleep or need to be out the door fast, grab half a banana or a small sports drink, then fuel early during the run.

Fueling During the Run: Don’t Wait for the Wall

Once your run hits the 90-minute mark, your glycogen tanks are on a timer. Wait too long, and you’ll hit the wall—legs heavy, head foggy, zero bounce.

I’ve been there. It sucks.

So here’s the move: start fueling around 45 minutes into your long run. Then hit it again every 30–45 minutes.

I go with energy gels. Easy, fast, portable. But I fought using them for years because I thought they were just for elites. Meanwhile, I was bonking every time I went over 10 miles.

Once I got over myself and started using gels regularly, my runs changed. I stayed steady, finished strong, and actually started looking forward to the second half.

Don’t like gels? No problem. Try:

• Half a banana
• Gummy bears or raisins
• A handful of pretzels (for salt)
• Chews or sports drinks

Find what sits well in your stomach.

I’ve tried just about every flavor and brand out there. Espresso gels give me rocket fuel energy, but some berry ones feel better when I’m already a bit queasy.

Test them in training, not on race day.

Pro tip: wash everything down with water. Helps your gut absorb the carbs faster and keeps sloshing to a minimum.

Hydration: More Than Just Water

If your run is under an hour and it’s cool out, you can probably skip the water bottle.

But anything longer—or if it’s hot and humid—you need to drink.

Dehydration is sneaky. I’ve run long in Bali’s brutal heat thinking I was fine… until I finished dizzy, covered in salt crystals, and barely able to walk home.

Rule of thumb? Sip every 15–20 minutes. Don’t chug.

Little, frequent sips are easier to handle. For runs over 90 minutes, I’ll add electrolytes to my water or go with a sports drink.

Your body doesn’t just lose water when you sweat—it loses sodium and other minerals, too.

Skip them, and you might start cramping or feeling fuzzy.

I usually carry a soft flask or wear a hydration belt. And if I know I’ll pass warungs or public taps, I’ll plan to refill there.

Quick warning: Just because it’s cool out doesn’t mean you’re not sweating.

I used to underestimate how much I lost on “mild” days—until I started tracking my intake and felt the difference.

So listen to your body, and drink smart.

After the Run: Don’t Skip the Refuel

You just ran for 90 minutes or more. Your body’s begging for fuel. Don’t make it wait.

Within 30–60 minutes after you’re done, eat something with carbs and protein. Could be:

• A smoothie with protein powder
• Chocolate milk (runner’s gold)
• Yogurt and granola
• Sandwich or eggs and toast

And keep drinking. Especially if it was hot out.

Even just water is fine, but electrolytes can help if you were drenched.

A Word on Fasted Runs & “Suffer Training”

Look, I get it. You’ll hear runners brag about doing 2-hour runs on zero food or skipping water to “toughen up.”

Unless you’re training for an ultra under guidance, skip that noise. There’s no medal for making your training run miserable on purpose.

Same goes for caffeine, salt tabs, “only drinking to thirst,” etc. Everyone’s got their thing.

My advice? Use training to test what works for you. You want to show up to race day with your fueling dialed in like clockwork—not wondering if that random gel flavor will turn your stomach inside out.

Over time, you’ll figure out what combo keeps you strong.

Mine? Small breakfast, caffeine gel at 45 minutes, one every 40 mins, sip water every 20 minutes, and no pizza the night before. Ever again.

How I Prep for a Long Run (And What I Tell Every Runner to Do Before Hitting the Road)

You don’t just roll out of bed, throw on shoes, and expect to crush a long run. That’s a one-way ticket to misery.

I’ve learned the hard way—both in my own training and watching countless beginners crash and burn—that prepping right makes all the difference. So here’s how I (and the runners I coach) get it done before clocking those big miles.

1. Map Your Route (and Have a Bailout Plan)

Before every long run, I like to know where I’m going—and how I’ll get back. I’m a big fan of out-and-back routes. If I run 5 miles out, guess what? The only way home is to run those 5 miles back. No cheating.

Safety first, always. Let someone know where you’re headed and about how long you’ll be out. I also scope out public water fountains, minimarts, or stash a bottle if it’s a long or hot one.

If I’m in a new place, I’ll use Strava’s route builder or even Google Maps just to avoid getting lost and ending up on some sketchy detour.

2. Gear Up the Night Before

I treat long runs like mini races. I lay out everything the night before—clothes, socks, shoes, watch, hat, sunscreen, even anti-chafe balm (don’t skip this if you value your skin).

Trust me, nothing kills a run faster than thigh chafing halfway through.

If it’s going to be over an hour—or if I’m running in Bali’s oven heat—I carry water. For anything over 90 minutes, I pack some fuel: energy gels, raisins, even salted gummies.

I once tried a “new” gel mid-run and ended up dry-heaving on a trail—don’t do that. Stick with what you’ve tested.

3. Eat to Fuel, Not to Stuff

What you eat the night before matters just as much as breakfast. I usually go for something simple and carb-heavy: grilled chicken with rice, or my Bali go-to—ikan bakar (grilled fish) with sweet potato and veggies.

Skip anything greasy or fiery. Your stomach has to cooperate out there.

The morning of, I’ll grab something light 1 to 2 hours before heading out. A banana and peanut butter, toast, or a little oatmeal usually works. Nothing heavy.

Definitely avoid high-fiber or dairy unless you’re into public bathroom adventures. Drink water when you wake up, and if it’s hot, maybe a pinch of salt or some electrolytes too.

4. Dress Like You Know the Forecast

Long runs teach you a lot about clothing mistakes. Check the weather.

If it’s chilly, layer—but make sure you can peel something off when you heat up. If it’s hot and humid (Bali folks, I feel you), keep it light and breathable. I often start just after sunrise to avoid frying.

Sunscreen isn’t optional if you’ll be out a while. I hate the stuff, but I use it—because sunburn on a long run sucks.

Apply it early so it doesn’t drip into your eyes when the sweat starts flowing. And for the love of your feet, wear real running socks—not cotton. You’ll thank me at mile 10.

5. Get Your Head Right

This part might sound cheesy, but it works. I spend a few minutes before every long run setting my mental game.

Maybe it’s a mantra like “relax and move forward” or “just one more mile.” Sometimes I dedicate miles to people I care about. That helps when the struggle hits.

I also break up the distance. A 10-miler becomes two 5-milers. At the halfway point, I reset—stretch, fuel up, maybe shake out the arms—and tackle the second half like it’s a fresh start.

Mentally, it’s a huge win.

6. Run with a Buddy… or Just Your Breath

If you’re nervous, find a friend or join a group. Having company makes time fly.

But don’t be afraid to go solo. I used to think I needed music for long runs—but running without headphones helped me build mental toughness. Listening to my breath and footsteps turned the run into a kind of moving meditation.

Give it a try.

If you do prefer music or podcasts, no shame. Just keep the volume low enough so you don’t get flattened crossing the road.

7. Final Checks: Bathroom, Warm-up, Go

Don’t skip the bathroom. Please. Even if you “think you’re fine.” That’s not a fun risk to take 4 miles from home.

Do a short warm-up—some leg swings, brisk walking, or light jogging for a few minutes. Ease into the pace.

The first mile should feel too easy. That’s the point. You’re pacing for endurance, not a sprint.

The Little Stuff Matters

Every successful long run I’ve had came down to one thing: respecting the process.

One runner on Reddit shared how they ate a massive meal too close to their run and ended up feeling sick the whole way. They said they’d rather start slightly hungry than run with a belly full of regret. I’ve been there.

Whether you’re prepping for your first 6-miler or training for a marathon, take care of the details. It’s not just about logging miles—it’s about showing up prepared and giving yourself the best shot at enjoying it.

Quick Tip from Reddit Runners:

Someone once asked, “How do I not screw up my first long run?” Here’s the collective wisdom:

• Don’t worry about pace. Just finish.
• Run for time, not distance, if you’re new.
• Lay out everything the night before—no excuses.
• Go slow. Slower than you think.

Raise your hand if this sounds familiar:

“I’m too slow for the track.”
“I’ll just be in the way.”
“Everyone will watch me struggle.”

Yep. I’ve thought all of that too.

When I first stepped onto a proper track, it felt like I’d crashed the Olympic Trials by mistake. Everyone around me looked lean, fast, and focused—like they ate intervals for breakfast. I, on the other hand, felt like an awkward tourist with no map.

But here’s the truth: the track isn’t a private club. It’s not just for elites or college sprinters in short shorts. It’s for anyone chasing a goal, whether that’s breaking 5:00 in the mile or running four laps without stopping. If you can move your feet, you belong.

My First Track Wake-Up Call

I’ll never forget one of my early track sessions. I was doing 400m repeats, legs heavy, lungs on fire. Meanwhile, a local club was out there doing what looked like warp-speed intervals. I was getting lapped so often it felt like a carousel. At one point, a guy sprinted by and gave me a quick thumbs-up. Just a simple gesture—but it hit me hard.

Later, one of the runners actually cooled down with me. He told me, “When I started, I was the one getting passed all the time too.” That stuck with me. It reminded me that we all start somewhere. Showing up, doing the work—even if you’re slow—that’s what earns respect. Not your pace.

Getting lapped isn’t failure. It’s part of the process. It means you’re in the arena, not watching from the sidelines.

No One’s Actually Watching You

Most runners are too deep in their own pain caves to care what you’re doing. Trust me—they’re thinking about their splits, their breathing, or whether they’re gonna throw up during the last rep. You are not their concern.

And if someone is judging you for being slower? That says way more about them than it does about you. The good ones—the serious runners—respect anyone who shows up with heart and grit.

Lane 1 is Fair Game

I remember reading a Reddit thread where a newer runner was worried about using the inside lane during public hours. The consensus was clear: use the lane. If someone’s faster, they’ll go around. That’s how it works. You’re not breaking any sacred rule by being slower. You’re doing exactly what the track is there for—getting stronger.

Think of it like a public gym. Just because the guy next to you can squat 400 pounds doesn’t mean you have to leave. You paid your dues by showing up and lifting what you can. The track’s the same. Respect goes to the effort, not the finish time.

Learning the Track Basics (and Messing Up)

Now, sure, there are some unspoken rules—like don’t suddenly stop in lane 1 or drift across when someone’s coming up fast behind you. But you’ll pick those up quick. And if you mess up? Don’t sweat it.

I’ve made my fair share of rookie mistakes. One time, I stopped dead in lane 1 to check my watch and got hit with a sharp “Track!” from behind (basically runner code for “Move, I’m coming through!”). Embarrassing? A little. But it wasn’t a big deal. I moved. I learned. I didn’t die.

How to Break the Mental Wall

Here’s my advice: show up with a plan.

Don’t just wander onto the track unsure of what you’re doing—that’s when your brain starts inventing fake problems like “everyone’s looking at me.” Instead, have a simple plan in your head. Something like:

• Warm up jog – 2 laps
• 6 x 200m strides with walk recoveries
• Cool down – 1 mile easy jog

Boom. You’re there with purpose. Head down, focus on your work. Plug in some music (if allowed), stay in your zone, and forget the rest.

Also—pick a time that works for your nerves. I used to go mid-afternoon on Sundays because it was always dead quiet. That gave me space to figure things out without an audience. Now I can handle any crowd, but back then, silence helped.

Every Fast Runner Was Once a Newbie

That guy blasting 60-second 400s? He once couldn’t run a mile without gasping. That woman who’s floating through tempo reps? She probably remembers her first awkward track day too. Nobody starts out smooth and fast. Everyone earns their place with time and sweat.

Even if you’re jogging 13-minute miles, you’re still lapping everyone who stayed on the couch. That’s a win. Own it.

Make the Track Fun Again

Don’t let it turn into a pressure cooker. It’s just a 400m loop, not a court of judgment. Some days I do goofy strides just to shake things up—high knees, karaoke drills, skipping like I’m in gym class. Other days, I’ll do “curve & straights” fartleks where I sprint the straightaway and jog the curves. It’s not fancy—it’s just me playing.

The more fun you have out there, the less power fear has over you. And slowly, lap after lap, that nervousness will fade.

Let’s Talk: What’s holding you back from using the track?
Drop your biggest fear or first track story below—let’s trade battle tales. And if you’ve already made peace with the track, what helped flip the switch for you?

Getting Started: Agility Ladder Drills for Runners Who’ve Never Touched One

Ladder drills might look intimidating at first – all that fast footwork can seem like it’s made for football players or ninja warriors. But don’t overthink it. You don’t need elite coordination or a sprinting background to start. I’ve coached folks who tripped over their own feet trying the grapevine step, and within a few sessions, they were flying through the drills with confidence. The secret? Start slow. Focus on good form. Speed will come later.

Why Bother with Agility Drills as a Runner?

You might wonder: “Aren’t these for team sports? What’s in it for me as a runner?” Fair question. No, you won’t be dodging defenders out there on your Sunday long run. But agility drills can solve real problems runners deal with – like clunky cadence, wobbly form, and tripping on trails.

Let’s break it down, not just with science, but with stories from the road.

1. Train Your Brain and Feet to Work Together (Neuromuscular Coordination)

When you zip through a ladder, you’re not just moving your feet – you’re training your brain to send faster signals. This is called neuromuscular coordination, and it’s a game changer.

One study found that after just 8 weeks of agility training, athletes had better balance and body control. In simple terms: their muscles fired faster and more precisely.

From my own experience, after sticking with ladder drills, I noticed I wasn’t stumbling as much. My feet landed where they were supposed to – whether I was hopping a curb mid-run or weaving through sketchy trail sections. It’s like my legs started to trust themselves.

2. Boost Your Cadence Without Overthinking It

A lot of runners obsess over that magic number – 180 steps per minute. But instead of staring at your watch and forcing it, try doing a few ladder drills like high-knees or fast shuffles. These drills train your feet to move quickly and lightly.

Coaches often use them to improve stride frequency – and research backs it up. Think of it as speed training for your nervous system.

I had a runner once who shuffled like he was dragging invisible weights. After a few weeks of ladder drills, he told me his legs finally felt like they “had a rhythm.” That’s what these drills do – they groove a faster, smoother turnover.

3. Run Smarter, Not Harder (Better Running Economy)

Running economy is just a fancy way to say how efficiently you move at a given pace. The better your form and mechanics, the less energy you waste.

Agility drills help with this. Studies show that they improve how you control your movements – which means you waste less energy flailing or over-striding. One paper even found that runners who did coordination drills (like ladders) used less oxygen at the same speed.

In my own training, ladder drills gave me a quiet edge. Nothing dramatic – just smoother strides, a little more spring in each step, and the ability to hold pace longer before my legs started barking.

4. Stay on Your Feet (Balance + Injury Prevention)

Every time you sprint through a ladder or hop side to side, you’re building balance and body awareness. This stuff – called proprioception – is key for trail runners or anyone who’s ever rolled an ankle mid-run.

You’re basically training those small stabilizer muscles in your ankles, feet, and hips. That means fewer wipeouts, better landings, and more confident foot placement.

Research has shown that proprioceptive training like this can reduce injury risk by improving joint stability.

There was a study in the American Journal of Sports Medicine that found athletes who included balance/agility work had fewer ankle sprains and knee issues.

Personally, I’ve eaten dirt on trails more times than I’d like to admit. Since adding ladder drills, I’ve still had stumbles – but I recover faster. My body adjusts mid-air instead of going full crash mode. It’s like having a built-in recovery switch.

Build Trail Toughness with Ladder Drills

If you’re into trail running—or thinking about jumping into it—agility ladder drills are one of those underrated tools that can change the game. They’re not just flashy footwork videos you scroll past online. When done right, they teach your feet to lift higher (goodbye toe-stubbing rocks) and help you react quicker to sketchy terrain.

Think of it like this: trail running forces your body to adjust, split-second style. You’re dancing over roots, dodging puddles, and hopping rocks. Ladder drills give you a way to mimic that kind of movement in a safe, controlled setting. I once read a comment from a Reddit trail runner who said ladder hops and lateral steps rewired their brain to move smarter on trails. I get that. After a few weeks of weaving in diagonal footwork and side shuffles, I noticed I was skipping over roots like second nature.

No, ladder drills aren’t a replacement for trail time—but they’re a killer way to prep for it, especially when you can’t hit the dirt daily.

And it’s not just about foot speed. These drills build coordination, balance, and better body control. That’s why many of us runners—myself included—keep them in our rotation. As one runner on Reddit put it, “I like the agility ladder to build footwork and quick direction changes.” Well said.

Just one thing: don’t buy into the hype that ladders alone will shave minutes off your race time. They won’t. They’re not a shortcut. They’re a tool. You still need your long runs, your hill sprints, your tempo sessions. But ladders add an edge—especially if you’re gunning for more confidence and control on technical ground.

Here’s how to get started without tripping over yourself (too often):

1. Set It Up Right

Find a flat spot—yard, sidewalk, living room floor, wherever. If you don’t have a ladder, make one with chalk, tape, or even drawn-out boxes in the dirt. Make sure the rungs are flat and spaced out evenly. I like grass—it gives a little cushion when you miss a step (which you will).

2. Warm Up First

Don’t skip this. Your muscles need to be awake before you do fast footwork. I like to jog for 5–10 minutes, throw in some high knees, leg swings, and walking lunges. A solid warm-up not only helps prevent injuries—it actually improves how fast and smooth your feet move during the drills.

3. Go Slow Before You Go Fast

Trust me: the fastest way to fail is to rush it. I learned this the hard way when I charged into a fast drill on day one and faceplanted. Start with basic steps. Walk through the drill. No need to sprint. Just focus on where your feet go. If you’re not sure, practice the move without the ladder first. It’s all about accuracy, not speed—yet.

4. Use Your Arms and Core

Don’t let your upper body go limp. Keep your elbows bent and pump your arms lightly—it helps your feet stay in rhythm. And brace your core like you’re about to take a punch. A strong midsection keeps you stable when you’re moving fast or changing directions.

5. Gradually Add Speed

Once you’ve nailed a drill at a slow pace without stepping on rungs, step it up. Go from walk to jog, then to quick feet. The goal is to stay light, quick, and clean. If your form starts to fall apart or you start stomping rungs—slow down, reset, and build back up. I like to coach athletes through three rounds: slow, medium, fast. Rinse and repeat.

6. Keep It Short

Ladder drills will light up your calves, ankles, and brain. You don’t need long sessions. Start with 10–15 minutes, 2–3 times per week. That’s more than enough to see progress. I often do ladder work as part of my warm-up before a speed session. It sharpens my nervous system, so by the time I hit my intervals, my legs already feel fast.

7. Step Light

Here’s a cue that works: try to move so quietly you don’t make a sound. Think ninja mode. Stay on the balls of your feet with soft, bent knees. If you hear your feet slapping the ground, you’re being too heavy. Lighter, quicker steps = less ground contact = better agility. Bonus: this habit carries over into your running stride too.

8. Make It Fun

You’ll mess up. You’ll step on rungs. You’ll probably curse at the ladder a few times. That’s okay. I still do. Laugh it off and keep going. Some days I throw on a song with a fast beat and try to match my steps to the rhythm. It becomes a game. Celebrate small wins. Like nailing a new drill without stuttering. Progress may feel slow, but it builds. I’ve seen total beginners go from clumsy to slick with just a few weeks of steady practice.

Final Word: Quality Over Quantity

You don’t need to run drills till you drop. Five minutes of focused effort is better than 20 minutes of slop. Be smart, move with purpose, and always aim for clean form.

Now you’re ready to move. In the next section, I’ll show you 9 of my go-to agility ladder drills for runners—each one with clear instructions and little coaching gems from the field. Pick a few, add them to your weekly routine, and soon enough, you’ll have feet that move like they’ve got a mind of their own.

Let’s get those feet flying.

Bottom Line: These Drills Aren’t Just Flashy—They Work

Agility ladder training isn’t about looking cool on Instagram (though it can be fun to watch). It’s about rewiring your body to move better – faster, lighter, and with more control.

Your next steps:

• Start with one or two ladder sessions per week.
• Choose simple drills like 1-foot hops, lateral shuffles, or in-in-out-outs.
• Focus on form, not speed, in the beginning.
• Record yourself if needed – and laugh at the bloopers (we all have them).

Your turn:
👉 Have you ever tried agility ladder drills? What changes did you notice in your running? Drop your story below – let’s trade training notes.

Frequently Asked Questions (FAQ) About Agility Ladder Drills

I get a ton of questions from runners about agility ladders — especially from those just getting into speed or trail work. Let’s break it down like we’re chatting after a session on the track.

Q: How often should I do agility ladder drills? And how long should each session be?

You don’t need to hammer these drills every day. Honestly, 10–15 minutes, two or three times a week is more than enough to get real results. That’s like doing 5 or 6 drills a couple of times through.

Some of my athletes even sneak in 5 minutes before a run as a warm-up — and that alone helps wake up the legs. If you’re really into it, you can go 20 minutes on a non-running day, but don’t turn it into a bootcamp. Trust me: a little done right beats a long session done once a month.

Once you’ve built the habit, even once a week can help you maintain those gains. Just don’t do them every single day — your calves and ankles will hate you for it. Recovery matters.

Q: Do I need to be fast or coordinated already to use a speed ladder?

Nope. Not even close.

You can be the clumsiest runner in your crew and still benefit. In fact, agility work might be exactly what you need. Start simple — walking pace is fine. Focus on control before speed. I’ve coached folks who said they were “hopeless” with coordination, and within weeks, they were moving through drills like they’d been doing them for years.

Remember: even elite runners start new drills slowly to get the rhythm down. Everyone gets better with reps.

Q: What surface should I use for agility ladders?

Best choice? Soft and flat.

Grass or turf is gold — easy on your joints and less chance of slipping. Rubber gym floors work great too. Asphalt is doable, but keep the sessions short. And concrete? Avoid if you can. That stuff’s brutal on the legs, especially if you’re going hard.

If concrete’s your only option, lay down a yoga mat or stick to low-impact drills. Also, make sure the ladder stays flat — tape the ends if it curls up. One weird option I love: sand. It’s tougher, but it builds serious foot and ankle strength. Just be ready to work.

Whatever surface you choose, wear shoes with decent grip and enough support for quick lateral moves. And clear the area — nothing ruins a drill like tripping over your dog’s favorite chew toy.

Q: Will agility ladders help me run faster?

Short answer: they help you get faster, but they won’t make you fast on their own.

You won’t boost your VO₂ max or smash your sprint PR by doing ladders alone. That said, ladders sharpen the tools that support speed — like cadence, coordination, and brain-to-muscle communication. One study even showed that ladder drills don’t improve sprint speed as much as classic sprint work — but that’s missing the point.

Think of ladder drills as prep work. They make you more efficient and explosive. Your strides get snappier. You waste less energy. I’ve felt it myself: when I’m consistent with ladder drills, my legs react quicker when I shift gears mid-run.

So no, ladders aren’t a magic trick for speed. But they’re a damn good tool to support your speed work and clean up your form — especially when you’re tired in the back half of a race.

Q: I run trails. Do ladders actually help me out there?

Big yes.

Trail running is like dancing through chaos — rocks, roots, steep descents, tight corners. You need agility and balance more than brute strength. Ladders teach your feet and brain to work together so you don’t eat dirt on a technical downhill.

After doing these drills regularly, I’ve noticed I can pick cleaner lines and move with more confidence. Less hesitation. Fewer “oh crap” moments when I’m navigating rough terrain. If you’ve ever face-planted on a trail run, agility drills can help you avoid repeating that.

They won’t replace steep climbs or long trail miles, but they’ll absolutely level up your footwork. Bonus: drills like lateral quick steps or single-leg hops mimic the exact moves we do on gnarly terrain. Trail runners — consider this your secret weapon.

Q: When should I do ladder drills — before or after a run?

Depends on the goal.

Before a run: Great for warming up — gets your nervous system fired up and your legs feeling snappy. I like doing 5–10 minutes before a speed session. It helps me feel more connected to my stride.

After a run: Also solid, especially if it’s an easy run and you’ve still got some juice left. Just don’t go crazy with high-intensity drills when you’re gassed — bad form leads to bad habits.

You can also save ladder work for non-running days. If I’ve got a tough tempo or intervals scheduled, I’ll push ladders to the next day to avoid wrecking my calves.

Bottom line? Do them when you’re fresh enough to stay sharp. Whether that’s pre-run, post-run, or on cross-training days — they all work. Just don’t do them half-asleep and sloppy.

Q: I keep stepping on the rungs. Am I screwing it up?

Not at all. Hitting the ladder rungs just means your timing or foot placement is off — and that’s the whole point of the drill. It gives you feedback.

Slow it down. Focus. Place your feet with intention. Over time, your coordination improves and the missteps drop off. Heck, I still clip the rungs sometimes — especially when I’m trying something new or pushing speed.

Try to visualize the ladder without staring at your feet. That builds proprioception (aka your internal foot radar). And if it bothers you, use a ladder with flat fabric rungs that won’t flip up.

Messing up is part of learning. Keep showing up and your feet will catch up.

Q: Are agility ladders a waste of time?

Only if you’re expecting them to be a miracle cure.

If someone says, “They don’t improve top sprint speed,” they’re technically right. But that’s not what they’re for. Agility ladders train quickness, coordination, and body control — stuff that supports how you run.

Used alone, yeah, they’re limited. But combined with running, strength training, and drills? They’re a valuable piece of the puzzle. I’ve seen it in myself and in runners I coach. Better form. Faster foot turnover. Fewer rolled ankles on trails.

And let’s not forget — they’re fun. They break up the routine, keep you moving athletically, and challenge your brain and body in new ways.

So no, they’re not a waste. They’re not the main course — but they’re a spicy side dish that makes the meal better.

Final Word

If you’re still unsure, give them a try.

Start simple. Stick with it for a few weeks. Track how you feel — during runs, on trails, in your general coordination. You’ll likely feel sharper and more confident. If nothing else, you’ll be the champ of the next group hopscotch challenge.

Have more questions? Drop them below. I love talking shop and helping runners squeeze more out of their training.

Conclusion

To me, agility ladder drills are about more than just foot speed. They’re about building the kind of athleticism that makes you feel solid, sharp, and confident — whether you’re charging up a hill, dodging trail rocks, or picking up the pace in the final mile of a race.

So here’s my challenge to you: Set a goal with your ladder work. Maybe it’s finishing a full drill cleanly. Maybe it’s hitting 180 cadence consistently. Whatever it is, make it real and chase it.

And let me know how it goes. Got a funny story about faceplanting mid-drill? Or a breakthrough moment where the rhythm finally clicked? I want to hear it.

Running’s not just about distance or pace — it’s about movement mastery. Every ladder step is a small step toward becoming a more complete runner. Keep at it. Your future self will be moving smoother because of it.

Let’s cut through the hype.

I know it’s tempting to think that dancing through a ladder will magically make you a faster runner. I’ve been there—saw the videos, read the headlines, bought the ladder. But after years of coaching and plenty of trial and error, here’s the deal: agility ladders are not a magic speed button. If your goal is a faster 5K, you’ve got to know what ladders can and can’t do.

Ladder Drills Won’t Replace Real Speed Work

You want to run faster? Then you’ve got to run fast. I’m talking intervals, tempo runs, hill sprints, and proper strength training. That’s what builds speed—not just foot taps through plastic rungs.

There’s a study I often reference when this topic comes up—research on youth athletes showed that six weeks of agility ladder training didn’t lead to any noticeable improvement in sprint times or agility tests compared to athletes who didn’t touch the ladder at all.

Both groups got a little quicker from regular sports practice, but the ladder drills? Didn’t give any extra edge.

I tell my runners this all the time: ladder drills make you better at ladder drills. That doesn’t mean you’ll drop 30 seconds off your next mile just because you nailed the “Icky Shuffle.”

I’m not saying they’re useless. Far from it. But they’re a side dish, not the main course.

If you want serious speed, you’ve got to work on ground force production—things like squats, lunges, plyos—and hone your actual running form. A strength coach I admire once said, “Ladders won’t make you faster. Sprint more, squat heavy—that will.” Harsh, but mostly true. The ladder can help, but it won’t do the heavy lifting for you.

But They Do Build Supporting Skills

Now, before you toss your agility ladder into storage, let’s give it credit where it’s due. These drills help with foot quickness, balance, rhythm, and coordination—all useful pieces of the performance puzzle.

Think of them like sharpening a blade. But you still need the strength and power behind the swing.

When I started using ladders consistently, I didn’t suddenly PR my next race. What I did notice was subtle stuff—cleaner form, quicker turnover, better balance, and fewer close calls with tripping over roots on trails. Over time, those little wins add up.

So no, they won’t replace long runs or intervals. But they can make you more efficient and fluid when paired with smart training.

What About Agility?

Here’s where a lot of people get it wrong: agility drills ≠ actual agility.

Real agility means reacting in the moment—dodging a dog that runs into your path mid-stride, cutting around a pothole, or navigating slick terrain on a muddy trail.

Ladder drills? They’re pre-planned. You know exactly where each foot goes before you start. That’s not real-world decision-making.

Sports scientists Sheppard and Young made this clear: agility is about reacting to a changing environment, not following a memorized pattern.

The National Strength and Conditioning Association (NSCA) backs this up too. They explain that while ladders improve foot coordination, they don’t mimic the chaos of real movement.

So if you’re hoping to turn into a reactive ninja on the trail just from drills in your driveway, think again.

Want better trail agility? You know what I recommend?

Trail running.

Seriously. Trail running itself is one of the best agility coaches you’ll ever find. Roots, rocks, shifting ground—nothing teaches your body to adapt on the fly like the trail does.

I’ve taken my athletes deep into Bali’s forests, had them run technical routes, and told them: “Don’t think—just react.” That’s where true agility gets built. The ladder helps, but the trail trains your instincts.

Bottom Line: It’s a Tool, Not a Shortcut

If you’re looking for a quick hack to faster race times, this ain’t it.

But if you want to refine your footwork, become more coordinated, build a stronger mind-body connection, and add something fun to your routine, ladder drills can deliver.

Think of them as polish—not the foundation.

From my own experience? They made me lighter on my feet and a bit more confident in sprints. But they didn’t replace the core work—mileage, tempo runs, strength days. They’re supplemental, not a substitute.

So should runners use agility ladders?

Yes—if you know why you’re using them.

Use them to:

• Build cadence
• Improve coordination
• Sharpen focus
• Add variety
• And yeah, have some fun while looking a little silly at first

But don’t expect to leap from ladder to leaderboard without the real work behind it.

And hey—don’t worry if you feel awkward at first. I tripped through my first few sessions too. That’s part of it. Just keep at it, and you’ll start to feel it in your runs: quicker turnover, smoother transitions, more rhythm. That’s when you know it’s working.

Your turn:
Have you tried agility ladder drills? Did they help? What’s your favorite way to spice up your training? Drop it in the comments—I’d love to hear how you’re using ladders in your routine.

Conquer Your First 50K: Pacing Smart & Staying Tough

So, you’re officially in for your first 50K? Hell yeah — that’s a big move.

I remember toeing the line at the Bromo Desert Ultra for the first time, wondering if my legs would give out by mile 30 or if I’d mess up my pacing in the sand.

Turns out, the race didn’t care — it just kept coming.

That’s the truth about ultras: they’ll test every part of you, from your lungs to your gut to your mind.

But if you pace it right and prep your head for the rough spots, you’ll get through it — and maybe even cross the finish line smiling.

Pacing 101: Don’t Burn the Matchbook Early

Start slower than you want.

When the race kicks off, adrenaline will lie to you. You’ll feel fresh, fast, maybe even unstoppable.

That’s the trap.

If you’re cruising through the first hour thinking, “Damn, this feels easy,” that’s perfect — don’t change a thing.

According to Ultra Running Magazine, going out hot might feel like you’re racing, but it’s usually how runners end up sitting on the sidelines with a busted race.

You can’t win an ultra in the first half, but you sure as hell can lose it.

Lock in your “all-day” pace.

This is about managing energy, not showing off.

A smart ultra pace is often 1 to 2 minutes per mile slower than your road marathon effort — especially on technical trails.

If you normally run 8-minute miles on the road, expect 10s or 11s in a 50K — and that’s totally fine.

According to MyMottiv, most trail 50Ks fall in the 10–14 min/mile range, depending on terrain.

You should be able to chat comfortably in the early miles. If you’re breathing like you’re finishing a 5K, back off.

PrecisionHydration said it best: “It’s gonna get hard anyway. Why rush to that pain cave?”

When I ran the Mantra Ultra in Java, the first few miles felt ridiculously slow. But I kept my ego in check and held back.

Later, when others were cooked, I still had legs. That’s the game.

Run your own race.

Let the fast starters go. Seriously.

Wave and let them fly by.

You might see them again when they’re bent over at mile 22.

Research shows the most successful ultra finishers are the ones who slow down the least — not the ones who start the fastest.

In one 100K study, the best runners only dropped pace by 15% at the end. The rest? Over 40%. That’s a huge drop.

The goal is steady, steady, steady — not blow up and survive.

Keep telling yourself: “Patience now = power later.”

Hills: Climb Smart, Descend Smarter

Hike the damn hills.

No shame here. Even elite runners hike the big climbs.

I used to think power-hiking was weak until I saw a pro do it during a race and still finish top three.

In ultras, hiking is strategic.

According to iRunFar, walking the steep stuff helps save glycogen and lowers your heart rate.

If you push hard on those climbs early on, you’ll pay for it later.

Fast hike, pump your arms, stay efficient. It’s not about pride — it’s about keeping your engine running.

Go easy on the descents.

Yeah, downhills are fun — until your quads start screaming.

In one race, I bombed a long downhill just to pass a few runners.

Felt like a champ… until mile 18 when my legs turned to jelly and those same runners cruised by while I was kneeling on the trail massaging cramps.

Never again.

Here’s what I do now:

• Small, fast steps.
• Soft knees.
• No heel striking.
• Let gravity help — but not take over. That pounding adds up.

iRunFar and PrecisionHydration both highlight that downhill damage is a major reason people DNF ultras.

You want to feel smooth, not slammed.

Remember: be the tortoise, not the rabbit. The tortoise finishes strong.

Negative Splits: The Ultra Cheat Code

Running negative splits in an ultra? Sounds wild, right? But it’s actually one of the smartest ways to race — especially your first 50K.

Here’s the idea: finish faster than you started. It’s hard in a long race, but even trying gets you to run smarter early.

Ultrarunner Nick Coury has tested this approach over and over, from 50Ks to 100-milers. His take? Going out easy lowers the odds of anything going wrong — fewer stomach issues, fewer cramps, fewer mental meltdowns. And recovery is smoother. After one 100-miler, he said he felt like he’d only run 50. That’s the power of restraint early on.

Now look, running a perfect negative split isn’t easy — even the pros slow down a little. But the goal isn’t perfection. It’s to avoid blowing up and crawling in.

For your first 50K, just try to keep the second half close to your first. That alone separates you from the pack.

Here’s something I do: around mile 27 or 28, I tell myself, “If I feel okay, pick up the pace just a touch.” It doesn’t need to be a sprint — just a little more rhythm, a little more drive.

Having that plan makes you feel in control. It also makes the finish line feel like a reward, not a relief.

Oops, I Went Out Too Fast – Now What?

Let’s be real — this happens.

You’re hyped at the start line, the crowd’s buzzing, and suddenly you’re cruising like you stole something.

Then, bam — around mile 15, it hits you. Legs feel like cinder blocks, breathing’s gone rogue, and you realize you’ve been burning fuel like a rookie.

I’ve been there. Many of us have.

But listen — you haven’t ruined your race. You’ve just got to course correct, fast.

Back off and get your head right.

The first step? Ease up. Like now.

Drop the pace, let yourself jog or even walk for a bit. Don’t worry about what others are doing — this is your race.

Think of it as flipping the switch into “damage control mode.” Your only job is to calm your breathing and keep moving smart.

The faster you get your heart rate down and your head straight, the better shot you’ve got at salvaging the rest.

Fuel up like your finish depends on it — because it does.

If you went out hard, odds are you skipped a gel or ignored your thirst because you “felt great.”

Classic mistake.

Now it’s time to catch up.

Grab whatever your stomach tolerates — a gel, some chews, part of that bar you stuffed in your vest.

Get fluids in too. Electrolytes, water, whatever you’ve got.

I always tell runners: don’t be the person who skips an aid station thinking the next one’s close. That’s the exact kind of thinking that ends with you curled up in a ditch.

Top off at every aid station. Every. Time. Even if it feels early.

Pro tip from UltraRunning Magazine:
“Refuel often and always fill your bottles — even if the next section looks short.”

Trust me, the horror story of being out of water in the heat, miles from help, is one you can totally avoid just by being smart.

Flip the mental switch.

Okay — you went out too fast. So what?

Don’t waste energy beating yourself up. It’s done.

What matters now is how you respond. Break the rest of the race into chunks.

Focus on getting to the next aid station. Then the next two miles. That’s it. One chunk at a time.

I’ve had races where I felt completely wrecked halfway in. Like, “why am I doing this to myself” levels of doubt.

But after slowing down, refueling, and giving myself a break to walk it out, I came back.

You’d be shocked what 15 minutes of smart running and a banana can do for your mindset.

Ultras are weird like that — sometimes your second wind shows up just when you think you’re toast.

Ditch Plan A if you have to.

Your “perfect” finish time might be out the window — and that’s fine.

This sport rewards runners who can adapt on the fly.

Maybe now it’s about finishing steady instead of fast.

Maybe it’s about just crossing that line with no more meltdowns.

That’s still a win, especially for your first 50K. And funny enough? Easing off early sometimes sets you up to pass folks later when they’re blowing up.

Stay patient. Stay in the game.

The Final Miles: Smashing Through “The Wall”

Let’s talk about that part of the race — where your body’s screaming, your energy’s gone, and your brain starts whispering,
“Why not just quit?”

That’s the wall. And it hits different in a 50K. Sometimes around mile 20. Sometimes 30. Sometimes multiple times. And yeah, it sucks.

But here’s the truth: It’s 100% normal.
The good news? It doesn’t last.

Get tunnel vision.

When it hits, zoom in. Forget how many miles are left — that’ll crush your spirit. Just focus on the next thing: one foot, one tree, one rock at a time.

I like to do a little form check when I’m deep in the pain cave.

Straighten up. Swing my arms. Maybe even force a smile. (Seriously — research shows smiling can lower your perceived effort. It’s weird but it works.)

One ultrarunner put it best:

“When I start hurting bad, I focus on my form… I’ve gone through hell enough times to know it won’t last. Just keep moving, and eventually, you’ll come out the other side.”

That’s the truth. Pain, doubt, fatigue — they’re just passing through.
Your job is to keep moving until they leave.

Silence the head trash.

Late-race miles come with a lot of mental garbage.

Your brain will serve up every excuse in the book:

• “My knees are done.”
• “This is stupid.”
• “I’m not built for this.”

All lies.

I don’t trust anything my brain tells me after mile 25. It’s like a drunk friend at a bar — entertaining but not to be taken seriously.

I talk back to that voice.
“Nice try, quitter thought. You’re not in charge.”

Or I pretend I’m coaching a friend through the same moment:
“Let’s just get to the next aid station and regroup.”

Show yourself the same kindness and grit you’d show someone else.

Hold tight to your reason.

When the pain sets in deep, anchor to your “why.”
You didn’t train for months to bail now.

Whether it’s to prove something to yourself, honor someone, or just cross that finish line for the first time — remember that.

One ultrarunner said it best:

“There will always be reasons to quit. Good news is, there are also reasons to finish.”
— LongRunLiving.com

I love that.

I keep a mental reel of mine:

• Every long run.
• Every sunrise workout.
• Every sacrifice.

I remind myself I’m not wasting all that effort. And I visualize that finish line — the relief, the pride, the “damn I did it” feeling.

That’s what keeps me going.

Mental Toughness Toolbox: Stay Strong to the Finish

Let’s not sugarcoat it — running a 50K will beat you up mentally just as much as it does physically.

That’s why you need more than legs and lungs to finish strong.

You need a toolbox full of mental grit tricks.

Here’s what’s helped me — and the runners I coach — push through when the wheels start coming off:

Break It Down, Don’t Count It All

Forget the full 50K distance. That number can mess with your head.

Instead, chop it up:

• Think five 10Ks
• Or checkpoint to checkpoint

When I’m out there grinding, I’m not thinking:
“Only 28 miles to go!”

I’m thinking:
“Just get to that next tree, that next rock, that aid station with the salty chips.”

Every small victory — every chunk you knock out — builds momentum.
That’s how you stay in the game when your brain starts spinning.

“Break the beast into manageable bites, and it becomes way less intimidating.”
— LongRunLiving.com

So here’s the challenge:
Next long run, practice this.

Don’t run 20 miles. Run 4 fives.

Watch how different that feels.

Talk to Yourself Like You Mean It

When your legs are trash and your stomach’s flipping, your inner voice better be on your side.
Negative self-talk is a race killer. You’ve got to be your own hype crew.

One of my favorite mantras?

“Run when you can, walk if you have to, crawl if you must—just don’t quit.”

That’s not just a cute line — it’s a survival rule for ultrarunners.

You can also keep it simple:

• “Strong and steady.”
• “One more mile.”
• “Don’t stop now.”

Heck, I’ve dedicated my final miles to my dad, my younger self, even a coaching client who’s grinding through something tough.

The point is — find your fuel. When it gets dark out there, you better have a flashlight in your head.

Need proof this works?
According to Healthdirect, the right self-talk can carry you through the darkest spots.

And I’ve seen it firsthand — both in my own races and in athletes I coach.

What’s your go-to mantra when the going gets ugly?

Visualize the Finish — Hard

I do this every time I race.

I picture the moment I cross that finish line — maybe it’s a high five from the race crew, maybe it’s my girlfriend smiling and yelling my name, or maybe it’s just collapsing into the grass with a Coke and a banana.

When I’m suffering in the middle of nowhere, I’ll zoom out in my mind and think:

“Tomorrow morning, this will all be behind me. But how do I want to remember today?”

That image of pride — that earned finish line moment — is what pulls me through when my body’s begging me to stop.

And I’m not alone.

Many experienced ultrarunners rely on this exact technique — because it works. Visualizing success literally rewires your brain to believe you can keep going.

Got a post-race reward you’re dreaming of?
Lock it in and use it when things get rough.

Make Peace with the Pain

Pain isn’t the enemy — it’s part of the deal.
You signed up for this.

Instead of whining “Why does this hurt so much?” flip the script. Say:

“This is what I trained for. This is the hard I came to conquer.”

Ultrarunning isn’t about feeling perfect the whole way. It’s about staying calm when things get uncomfortable.

Some of the best runners I know actually welcome the discomfort like an old friend.
They say, “Alright pain, let’s do this.”

Here’s what helps:

• Scan your body — feet ache? Quads screaming? Cool. Don’t judge it, just notice it.
• Keep moving. Don’t argue with it.
• Smile if you can — it actually helps.

According to TrailRunnerMag, accepting discomfort without labeling it as “bad” can keep you grounded and mentally stronger.

I’ve used this trick more times than I can count.

When you stop fighting the pain, it loses power.
And when you move with it — not against it — you unlock another level of toughness.

Crossing the Finish Line

Here’s the truth: your first 50K will probably be one of the hardest things you ever do.
That’s exactly why it’ll mean so much.

If you pace yourself smart and keep your mind strong, you’ll give yourself a real shot — not just to finish, but to finish proud.
Start easy. Respect the course. Save some gas for the last stretch.

And when you hit the wall (because you will), lean into everything you’ve built:
Your training.
Your reason for doing this.
Your mental game.

Put one foot in front of the other. Keep showing up in each moment.
It won’t always feel this hard. But the pride you’ll feel when you cross that finish line?
That’ll stick with you.

I still remember the moment I finished my first 50K.
I was wrecked. But I also felt more alive than I ever had.

That high — the “I freaking did it” feeling — that’s what keeps you coming back for more.
All the early mornings, the bad runs, the doubts — they all get buried under that one unforgettable win.

So what are you waiting for?

Let’s go. Run smart. Be relentless.

50K Ultramarathon FAQs – Real Talk Before the Big Day

Let’s tackle some common questions I hear from runners gearing up for their first 50K.
These aren’t just generic tips — this is what I’ve seen work (and fail) out in the real world, for myself and for runners I’ve coached.

Q: What should I eat before a 50K?

A: Think of it like this — you’re not “carb loading” to the point of needing to unbutton your jeans.
You’re just topping off the tank.

According to current guidelines, you want around 8–12 grams of carbs per kilo of bodyweight per day, starting 36 to 48 hours before your ultra.

If you weigh about 150 pounds (68 kg), that’s roughly 550g of carbs per day — about 2,200 calories just from carbs.

But don’t go crazy.
Stick to simple, familiar foods that your gut knows how to handle:

• White rice
• Pasta
• Bread
• Oats
• Bananas
• Potatoes

Don’t experiment with anything wild now.
This isn’t the time to try a vegan sushi burrito or down three protein shakes.

The day before the race:
Eat normally but focus on balance. You want carbs, yes, but not so much that you feel like a bloated beach ball.
Keep the fiber and fat low. Skip the giant salads and greasy dinners.
Trust me, I’ve made that mistake and paid for it the next morning.

Race morning:
Eat something solid about 90 minutes to 2 hours before the start.
I usually go for toast with peanut butter and banana, or oatmeal with honey and some nuts.
Around 300–500 calories does the trick.
Nothing too fibrous.

And yes — coffee’s fine, especially if it helps “clear the pipes.”
You want to handle business before the gun goes off, not mid-race.

Final tip:
Know exactly what you’re eating and drinking during the race, and have it ready.
Don’t wing it.
“I’ll figure it out at mile 10” is not a plan — it’s a setup for disaster.

Ultra nutrition rewards those who prep ahead.

Q: How should I pace a 50K—especially my first one?

A: One word: slow.
Slower than you think.
Slower than that.

That first hour?
It should feel almost boring. You’re holding back while your adrenaline screams “Go!” That’s the trap.

Most first-timers get sucked into the early rush and then crash hard by mile 20.

The golden rule I give my runners:

Run the first third stupid-easy, the second third smart, and if you’ve got anything left in the final third, use it.

If you’re running trails, hike the steep climbs.
Everyone does it — even elites.

Don’t destroy your legs trying to be a hero on the uphills. Let gravity help on the downhills, but don’t hammer so hard that you wreck your quads.

Use Rate of Perceived Effort or heart rate to stay in that “I could do this all day” zone. If your breathing is labored early on, you’re probably going out too hot.

Example pacing:
Say you’re aiming for a 6-hour finish.
That’s roughly 2:55 for the first 25K and 3:05 for the second.
A slight slowdown is fine. Just don’t fall apart.

And whatever you do — run your own damn race.

If someone bolts ahead in the first 10K, let ’em.
Chances are, you’ll pass them later when they’re doing the death shuffle.

Be the one still moving steady while others fade out. That’s the real win.

Q: What if I hit the wall mid-race? How do I push through when everything hurts?

A: Hitting the wall happens. The trick is how you handle it.

First, check the basics:

• Fuel: Are you eating enough?
• Hydration: Dehydration will crush your energy.
• Salt: Cramping or dizzy? Pop some electrolytes.
• Pace: Might be time to ease up a notch.

If you’re feeling totally drained, take in some sugar — gel, fruit, sports drink — whatever’s on hand.
Walk a bit. Regroup.

I’ve had races where I felt destroyed at mile 20, but after a short walk and some snacks at an aid station, I got a second wind and cruised the final stretch.

Mental tricks that work:

• Break the race into chunks.
  “Just make it to the next aid station.”
• Talk to yourself.
  I do it all the time — out loud. “You’ve been through worse. Just move your damn feet.”
• Music? Save your best playlist for mile 40.
  I’ve blasted 90s rock through my phone speaker in the middle of nowhere to stay in the game.

And remember why you signed up in the first place.
Think of the training you’ve done. The people cheering you on.
That stuff matters more than perfect pacing.

If you’re seriously dizzy or throwing up nonstop, then yeah — consider pulling the plug.
But if it’s just the usual “everything hurts” ultra pain?
Know this: it’s part of the process.

Embrace it. Push through it. Earn that finish.

Q: How long should I taper before a 50K?

A: About two weeks is the sweet spot for most runners.

If you’ve been running big mileage or feel worn down, give yourself three weeks.
Your last really long run should be about 3 weeks out.

Taper Plan:

Two weeks out:
Cut mileage to 60–70% of your peak.

Race week:
Drop to 30–50%, mostly short, easy runs.

So if your peak was 50 miles/week:

• Drop to around 30–35 miles two weeks out,
• Then 15–20 miles (plus the race) the final week.

Some folks like to keep a bit more volume. Others feel better resting more.
Listen to your body.

It’s normal to feel cranky or sluggish during taper. I call them “taper tantrums.”

You start doubting your fitness. You feel like a couch potato.
Don’t worry — you’re not losing gains.
You’re just recharging the system.

You can toss in a few strides or short tempo bursts to stay sharp, but don’t go beast mode.

Use the down time to:

• Prep your gear
• Plan race logistics
• Get mentally dialed in

I always feel like a caged lion the day before an ultra — and that’s how I know the taper worked.

What about you?

• What’s your go-to pre-race meal?
• Have you ever bonked hard in a long race?
• How do you mentally push through when your legs want to quit?

Drop your answers or questions in the comments — I read everything.
Let’s trade war stories and get stronger together.

So, you’ve logged the miles, hammered out those back-to-backs, and dragged yourself through some gnarly trail runs. Now race day’s breathing down your neck. And here’s the truth: if your nutrition, hydration, or gear setup is off, it doesn’t matter how fit you are—you’ll suffer.

A 50K isn’t just about running. It’s about managing your energy, keeping your gut happy, and staying comfortable hour after hour.

Let’s break it down runner-to-runner—what to eat, how to hydrate, and what gear you better not mess up.

Fueling for the Long Haul 

You’ve probably heard the joke: “Ultras are just eating contests with some running in between.” It’s funny because it’s painfully accurate.

In a half marathon, maybe you can get away with a couple of gels and some water. But for a 50K? Nope. If you show up with just a gel or two in your shorts pocket, you’re setting yourself up for a bonk-fest.

You need a fueling plan—and you need to practice it in training.

Why You Need to Eat

Once you’re running longer than two hours, your body starts running low on stored carbs (aka glycogen). Keep pushing without refueling, and your legs are gonna quit on you.

In a 50K, you’re likely out there for 5 to 8 hours—or more—so skipping calories isn’t an option.

How Much to Eat

The general rule: shoot for 30–60 grams of carbs per hour. That’s about 120–240 calories per hour.

If your stomach can handle it, some athletes even push closer to 90g/hour (360 calories), but you’ve gotta train your gut for that.

When I first started ultra training, I could barely stomach 30g/hour—one gel and maybe a few sips of sports drink. I worked my way up by testing different combos: gels, chews, sports drinks, bananas, mini sandwiches… some of my long runs felt more like a buffet than a workout.

Practice Eating Like It’s Race Day

Here’s the golden rule: nothing new on race day.

Use your training runs to test what sits well—and what sends you sprinting for the bushes. I learned that after four hours, I couldn’t stomach anything sweet. Gels started tasting like syrupy glue.

Luckily, I had practiced with salty stuff: peanut butter pretzels, tiny boiled potatoes, even cheese crackers. That variety saved my stomach—and my race.

And it’s not just me. Research backs this up: studies show that as runners go longer, they often lose the desire for sweet foods and crave salt or umami instead. Trust your tastebuds—they’ll start yelling when it’s time to switch things up.

Real Food vs. Sports Fuel

Most ultra runners use a mix of sports fuel (gels, chews, sports drinks) and real food. Some stick to the basics. Others treat aid stations like diners.

I still remember grabbing a quarter of a grilled cheese at mile 20 of a trail race—it was greasy, warm, and absolutely perfect. Gave me energy and a much-needed morale boost.

There’s no universal fuel that works for everyone. Some folks swear by pickle juice and broth; others can’t race without PB&J bites.

Whatever you choose, just make sure you’re hitting your calorie goals and testing it in training.

Eat Early, Eat Often

One study on ultramarathon nutrition found that finishers were consistently hitting 250+ calories per hour, while those who DNF’d were only managing under 200.

That stat hit home. Now, I set a timer on my watch to nudge me every 30–40 minutes: “Eat something—even if you’re not hungry yet.” Because once you feel like you need food, you’re already behind.

💬 What about you? What’s your go-to trail snack? Drop it in the comments—I might steal it.

Stay on Top of Hydration 

Food matters, but so does water. And if you mess this up, you won’t just feel tired—you could cramp, overheat, or worse. Dehydration is brutal.

How Much to Drink

The usual range is about 500–750 ml of fluids per hour (around 2–3 cups), depending on the weather and how much you sweat. But it’s not one-size-fits-all. Your thirst cues, the humidity, and your sweat rate all play a part.

You might’ve heard “drink to thirst.” That advice is now pretty common, and it works well—for some. In fact, experts now agree that for many runners, letting your body guide you is enough to stay properly hydrated.

But… that doesn’t always apply during ultras.

When you’re tired or cold, thirst cues can shut off. Coach Jason Koop has warned about this—he says you can’t just trust thirst, especially when running at altitude or in extreme conditions.

His advice? Figure out your sweat rate during training and aim to replace about 90% of what you lose.

What I Do

Personally, I drink every time I fuel. It keeps things simple: gel + a few sips.

And if it’s hot or dusty like that desert stretch I ran in Bromo? I up the intake. I was easily downing 600–700ml/hour on that course just to keep up.

In the mountains, with cooler temps, I might drink half that. But I always make sure I’m sipping regularly.

Don’t Skip the Electrolytes

Here’s where some runners mess up.

If you sweat buckets and only drink water, you risk flushing out your sodium levels. That can lead to something dangerous called hyponatremia. Not fun.

So include electrolytes—whether through sports drinks, drink tabs, or salty snacks.

I personally don’t use salt pills. Instead, I mix electrolyte tabs into my bottles and eat things like pretzels or crackers. That combo has kept me balanced on the trails.

💡 Pro tip: Finish your long runs at the same weight you started, give or take a pound. That’s a sign you stayed pretty well hydrated. If you’re way down, you didn’t drink enough. If you’re heavier, you might’ve overdone it.

Race Day Nutrition: Fueling for the Long Haul

Look, running 50K isn’t just about strong legs — it’s about fueling smart.

You’re out there for hours, and if you don’t eat and drink right, your engine’s going to sputter.

This isn’t the time to wing it. If you’ve trained for this, you’ve already tested what works.

Now it’s go time.

Pre-Race Fueling: The Night Before & Morning Of

The night before the race is not the time for culinary experiments. Think simple, carb-heavy, and easy on your stomach.

I still remember my first 50K — I downed a bowl of pasta, a bit of grilled chicken, and kept it bland on purpose. I wasn’t trying to win MasterChef — I just wanted fuel that wouldn’t fight me mid-race.

The science backs it up too: carbs fill your muscles with glycogen — your body’s main fuel for long-distance stuff. According to research by Johns Hopkins Medicine, topping off your carb stores 1–3 days out helps you last longer and push harder.

Morning of?

Keep it light and 2–3 hours before the gun goes off. Here’s what’s worked for me and my runners:

• Oatmeal + banana + drizzle of honey — solid carbs, goes down easy
• Peanut butter toast — fat and carbs combo that sits well if you’re used to it
• Banana-spinach smoothie with a scoop of protein — if you’re not big on solid food early

Skip the greasy stuff and high fiber unless you enjoy port-a-potty detours.

Coach’s Tip: Practice this in training. Race day isn’t the time to “try something new and exciting.”

Hydration: Sweat Smarter, Not Just Harder

Dehydration will wreck your race faster than any hill.

During one hot ultra, I skipped a couple sips early on and ended up cramping like crazy by mile 20. Lesson learned: drink before you’re thirsty.

Shoot for 500–750 ml of fluids per hour — more if it’s hot or you sweat like crazy. That’s 2–3 cups every hour.

But don’t just guzzle — sip as you go.

And plain water? Not enough.

You lose sodium, potassium, magnesium — all the good stuff.

I always pack electrolyte tablets or powder in my vest. Most aid stations offer them, but I trust my own mix.

During the Bromo Desert 50K, I made sure to sip electrolytes every 30 minutes. It saved me when the sun started cooking us alive.

Tip: Set a hydration alarm on your watch. Or use your fueling breaks as your drink cue.

Fueling During the Race: Feed the Fire

Once the gun goes off, the clock starts ticking on your glycogen stores.

Don’t wait until you feel drained — it’s already too late.

I eat something every 30 to 45 minutes. That’s usually 30–60 grams of carbs per hour. A gel here, some banana there, maybe a salty snack if I’m feeling off.

Here’s my go-to stash for a 50K:

• Energy gels — easy, quick sugar. I use these early when my stomach’s still happy
• Bananas — carbs + potassium. Nature’s endurance snack
• Pretzels — salty, crunchy, and they keep my gut happy
• Chews or bars — good for when I need something to chew on

Note: Don’t overdo it.

I’ve coached runners who hit every aid station like a buffet. Their stomachs shut down halfway in.

Find your rhythm and test your race-day menu in long runs.

I even keep a timer on my watch to buzz every 40 minutes — not because I forget to eat, but because in the middle of a race, everything becomes a blur.

Real Talk: You Can’t Fake Fueling

Running a 50K takes more than guts. It takes a plan—and your fueling is part of that plan.

You can train hard for months, but if you mess up your nutrition, your legs won’t save you.

So, practice it. Refine it. Stick to what works.

So You’ve Built Some Mileage. Great. But What’s Next?

If you’re gunning for a 50K, mileage alone isn’t enough.

Now it’s time to get serious about the course itself—because whether it’s packed with steep mountain climbs or just long, soul-sucking stretches of flat trail, the way you train your long runs and handle terrain can make or break your race.

This section is everything I wish someone had told me before I signed up for my first ultra.

The Long Run: Where the Real Work Happens

If there’s one thing that makes or breaks a 50K, it’s the long run.

I used to think speed workouts or back-to-backs were the secret. They help—but nothing replaces the long run. This is where you harden your mind and body for what 31 miles really feels like.

When I trained for my first ultra, anything over 20 miles sounded like madness.

But guess what? That’s the stuff that made me tougher—not just physically, but mentally.

You don’t wing an ultra. You train for it, one long effort at a time.

How I Structured My Long Runs

Here’s exactly how I did it—and how I coach my runners to do it too:

Start Small. Add Slowly.

Don’t try to be a hero on week one. I began with 10–12 milers and added a mile or two per week, tops.

No ego. Just steady growth.

Your body needs time to adjust, and blowing up too soon means injury—or worse, quitting halfway through training.

Fuel Early, Fuel Smart.

Let me say this loud: If you don’t eat during your long runs, you’re not preparing for race day—you’re just suffering.

I trained myself to take in something every 30–45 minutes. Gels, pretzels, bananas—test it all.

Figure out what your stomach can handle before you toe the line. And don’t skimp on fluids or electrolytes either.

One missed sip and you could be crawling through the final miles.

Play the Mental Game.

When I hit mile 16 or 18, my brain would start playing tricks—telling me I was done.

That’s when I’d chunk the miles.

“Just 5 more miles to the next gel. Then walk a bit.”

Keep breaking it down. The full 50K might seem like a beast, but if you take it piece by piece, it becomes doable.

Think Time on Feet, Not Just Distance.

It’s not just about how many miles you run. It’s about being on your feet for 4, 5, 6 hours.

Walk if you have to.

In fact, walking up hills during training taught me how to conserve energy. And guess what?

I still passed people in the final stretch who burned out trying to run everything.

Test Everything You’ll Wear or Eat on Race Day.

Your long runs are like dress rehearsals.

If your socks rub or your hydration vest bounces weird, you want to know that before race day.

I once realized my old trail shoes made my toes go numb at mile 18. Swapped them out the next week—game changer.

Elevation & Hills: Embrace the Suck

Let’s talk hills.

If your 50K has climbs, don’t pretend you’ll just wing it. You need to train for those climbs. Period.

When I ran the CTC 50K, I hit a wall around mile 24. The course had relentless climbs that made my quads scream.

But I was ready—because I trained on elevation weeks in advance.

My Hill Prep Playbook

Hill Repeats (Hate Them, But They Work)

Find a hill. Charge up. Walk or jog down. Repeat until your legs say “enough.”

These sessions build serious strength—and toughness.

Think of it as gym day with a view.

Power Hiking is Not Cheating

I used to be stubborn and run every climb. Bad move.

At my first ultra, I burned out my legs by mile 30 trying to “run everything.”

Once I embraced power hiking, it saved my race. Don’t wait until race day to practice it—train your hiking legs now.

Add Elevation to Long Runs

Don’t just do hill workouts midweek—get vertical in your long runs too.

I purposely picked trails with brutal climbs, even if it meant driving an hour to get there.

Come race day, I was ready for anything the course threw at me.

Technical Terrain: Mud, Rocks, and Surprises

Not every 50K is packed with hills, but almost all of them throw curveballs: mud, rocks, roots, and maybe a river crossing or two.

At Bromo, my first ultra, I hit everything from volcanic rock to deep sand. I learned quick: you can’t zone out.

Trail running demands attention, rhythm, and light feet.

Here’s What Helped Me:

Train Your Feet Like a Ninja

Don’t just stomp through trails.

Watch your footing, stay loose, and always keep your eyes a few steps ahead.

The more alert you are, the fewer faceplants you’ll have.

Strength Work Is Mandatory

You want ankle rolls and slips? Skip strength training.

But if you want to stay upright and steady, do your squats, lunges, core drills, and balance work.

Trust me—it pays off when your foot lands sideways on a root mid-race.

Run the Tough Stuff Before Race Day

Seek out trails with mess—roots, sand, rocks, all of it.

I did loops on technical terrain just to build confidence.

The more you train in it, the less it’ll rattle you when the real thing hits.

Long Runs on Technical Terrain: The Real Test

You can run all the miles you want, but if your 50K has gnarly trails, loose rock, or ankle-twisting terrain, you’d better be ready for it.

The best way to prep? Get out there and suffer a little on technical long runs.

Nothing else builds the same kind of race-day grit.

Here’s What I’ve Learned the Hard Way:

1. Pace Doesn’t Matter—Effort Does

The first time I took my long run to a rooty, muddy trail, my pace tanked. It was humbling.

But here’s the truth: pace means nothing when the trail is fighting back.

What matters is staying steady and moving with purpose.

So forget your watch. Focus on effort, rhythm, and staying upright.

2. Expect Chaos—and Roll With It

Trails will mess with your plans.

One second it’s smooth singletrack, the next you’re hopping over branches or sliding down a hill that looks like a Slip ‘N Slide.

That’s part of the game.

Stay loose, stay alert, and don’t let surprises shake you.

In ultras, the ones who adapt are the ones who finish strong.

3. Train Your Brain, Not Just Your Legs

Technical runs mess with your momentum.

One minute you’re cruising, then—bam!—a rock field kills your flow.

That’s when mental training kicks in.

In the Bromo Desert Ultra, the volcanic ash felt like running on a soft beach for hours. Brutal.

But instead of fighting it, I learned to keep moving, soak in the challenge, and shift my mindset from:

“This sucks” to “This is what I signed up for.”

That mental shift saved me.

Final Thoughts: Build for the Fight, Not Just the Finish

Training for a 50K isn’t just about going longer—it’s about getting tougher.

Yes, the long runs matter.

But learning how to move through rough terrain, handle surprise climbs, and push through fatigue when the trail throws everything at you? That’s next-level prep.

You can’t wing a technical 50K.

You’ve got to put in the hours, both mentally and physically.

You’ve got to respect the terrain and train like you’re racing—not just jogging through the motions.

And hey, those gritty miles on sketchy trails?

They make crossing that finish line feel even sweeter.

What is a 50K and How to Mentally Gear Up For It

So you’ve signed up for a 50K? Damn right you did. Welcome to the wild world of ultramarathons.

Now before you let panic take over, breathe. You’re not alone. I still remember staring at the confirmation email thinking, “What did I just do?” But here’s the truth: a 50K isn’t just about being fit—it’s about being stubborn. It’s about pushing past the voice in your head screaming, “Quit!” and answering back, “Hell no.”

Let’s break it down so you know exactly what you’re getting into—and how to show up with the right mindset.

What Exactly Is a 50K?

A 50K race clocks in at 31.07 miles. Yep, it’s roughly five miles longer than a marathon. On paper, it might look like “just a bit more.” But don’t let that number fool you.

Here’s the thing—most 50Ks aren’t flat road races. These are usually trail ultras, and that changes the entire game. We’re talking technical terrain, mud, rocks, elevation gain that’ll make your quads cry, and weather that doesn’t care about your race plan.

When I ran the Bromo 50K in Indonesia, I figured, “Okay, I’ve done marathons. I’ve got this.” Nope. The volcanic sand, steep climbs, and blazing heat humbled me fast. I wasn’t just running—I was surviving.

So yeah, that “extra” five miles? On trail? Feels like ten. Maybe more.

Trail Ultras Are a Whole Different Animal

A 50K is less about splits and finish times—and more about the experience. It’s about getting dirty, lost in the wild, and battling demons in your head.

It’s about that stretch where you’re climbing a mountain with a dry mouth, thinking, “I paid money for this?”

And yet, you keep going. Because there’s magic in these races.

You’ll see jaw-dropping views you never would’ve discovered otherwise. You’ll meet trail weirdos (like me) who will cheer you on like lifelong friends. And you’ll finish with a kind of pride that no road race has ever given me.

Mental Game: This is Where Ultras Are Won

Let me level with you: your legs will hurt. Your stomach might turn on you. But what really breaks runners in a 50K is the voice in their head.

I’ve been there.

During my first trail ultra, I started questioning everything around mile 20. “Why am I doing this? Am I even cut out for this stuff?” But instead of fighting those thoughts, I started accepting them.

Here’s the lesson: In ultras, tough isn’t a surprise. Tough is the point.

Once I made peace with the pain, I stopped panicking and started grinding. When it gets hard—and it will—that’s not the time to doubt yourself.

That’s the moment to dig in.

Set Your “Why” Before You Set Foot on the Trail

If you want to survive a 50K, get crystal clear on your why.

Why are you running this thing? What’s pulling you toward it?

For me, it was simple: I wanted to see how far I could go. I’d done plenty of marathons, but I needed to push the ceiling. I wanted to test the machine. When things got brutal—like scrambling through sand in the heat—I reminded myself of that.

It was about proving something to myself.

What’s your why? Write it down. Say it out loud. You’ll need it when the wheels start falling off mid-race.

When It Gets Ugly, Talk to Yourself Like a Coach

One of the best tricks I’ve learned for race day? Positive self-talk. And no, I don’t mean cheesy affirmations in front of a mirror.

I mean mantras that actually hit.

In my last 50K, I started whispering, “Just make it to the next aid station.” Over and over. And when my quads were locking up, I told myself, “You’ve done harder things. This is just today’s fight.”

Corny? Maybe. But it worked. Your brain believes what you tell it.

So instead of thinking, “I’m dying,” start saying, “I’m moving.” Instead of, “I can’t,” say, “Let’s see what happens.” Tiny shifts. Big payoff.

Mental Tricks That Saved My Race

These aren’t hacks—they’re survival tools I’ve used in every ultra.

1. Break the Race into Bite-Sized Chunks

Don’t think of it as 31 miles. That’ll break you before you even hit mile 10.

I split my first 50K into 5-mile sections. Just get to the next checkpoint. Then reset. One aid station at a time. Mentally, it felt doable.

If I thought “only 5 more miles,” I could keep going. Repeat that mindset and you’ll be shocked at how far you go.

💬 Your turn: How would you chunk it? Aid station to aid station? 10K blocks?

2. Progress Over Perfection

You’re not here to win Strava. You’re here to finish, to grow, and maybe surprise yourself.

In my first ultra, I got passed by runners 10–15 years older than me. At first, it stung. But then I realized: I’m out here grinding just like them.

That’s the win.

Focus on your race. Your story. The finish line doesn’t care about pace.

3. Get Comfortable with Discomfort

Ultras hurt. If you’re hoping for a “feel-good” day, you’re in the wrong sport.

During my CTC 50K, I hit mile 42 (yes, we got bonus miles), and everything hurt—knees, feet, ego. But here’s what I told myself:

“The pain is proof that I’m doing something hard. This is the price of growth.”

The pain doesn’t mean stop. It means keep showing up.

Day Before & Race Morning: Lock in the Mental Edge

Visualize Your Victory

A few days before the race, I always take 10–15 minutes to see the race in my head.

I picture the terrain. The start line. The part where I want to quit. And the finish.

That way, when race day comes, I’ve already “been there.” It calms the nerves and builds belief. I’ve seen myself win before I even lace up.

Try it. Just close your eyes and walk through the day in your head.

Final Words: It’s Not Just About the Finish Line

A 50K isn’t just a distance. It’s a transformation.

You’ll go through physical hell, yes. But what you gain in mental toughness, confidence, and inner fire? That’s the real prize.

When that medal finally hits your chest, it’ll carry more than your time. It’ll carry every mile of effort, every voice you silenced, and every reason you kept going when it got hard.

So here’s the plan: show up. Be stubborn. Stay humble. And embrace every part of the fight.

💬 Let’s hear it: What’s your reason for tackling a 50K? Got a story to share? Drop it below—I read every one. Let’s build each other up.

Training for Your First 50K: Building Your Mileage Base

So—you’ve signed up for a 50K. That’s huge. Welcome to the world of ultras, where the fun really starts once your legs want to quit.

But let me be blunt: you can’t fake your way through a 50K. This isn’t a “let’s wing it and hope for the best” kind of race. You’ve got to build yourself up for it—one mile at a time.

And that starts with laying down a solid mileage base.

Why Consistency Matters More Than Speed

I’ve coached plenty of runners through their first ultra, and here’s the thing most folks overlook: consistency beats hero workouts every time.

Yeah, speed is fun. But a 50K doesn’t care how fast you can sprint—it wants to know if your legs can keep going after three or four hours on the move.

When I was prepping for my first 50K, I already had some marathon training under my belt. I wasn’t starting from scratch, but I still had to crank up the weekly volume.

And honestly? It took time. My knees groaned a bit, my calves complained, and I doubted myself on more than one long run.

But showing up week after week? That’s what changed everything.

How Much Mileage Should You Build?

Here’s the golden rule: Don’t rush it. Runners who jump from 20-mile weeks to 50-mile weeks overnight usually end up injured—or burned out.

Instead, build it brick by brick. Here’s the mileage roadmap I recommend:

Phase 1: Base Building (12+ weeks out)

• Start small and build up: If you’re used to 20–30 miles per week, aim to bump it up gradually to 40.
• Run 4–5 times a week: Forget about pace. These miles are about getting your body used to being out there longer.
• Make the long run count: Each week, stretch it out. Start around 10–12 miles and slowly add from there.

Phase 2: Peak Training (6–12 weeks out)

• Push toward 50–60 miles per week, depending on where you’re at physically. No need to chase someone else’s numbers—listen to your body.
• The long run is your anchor: You’ll want to build up to a peak long run between 20–26 miles. That distance will test you, but it’s also what’ll give you the mental and physical confidence to toe the line on race day.

Phase 3: The Taper (Final 2–3 weeks)

• Ease off smartly: I usually cut my mileage by 20–30% each week leading into race day. Trust me, you’ll want that rest.
• You’re not losing fitness—you’re letting your body absorb the work.

Real talk: My first 50K training cycle looked like this—4 runs a week, one of them long, and a whole lot of “just get it done” attitude.

By the final month, I was logging 50-mile weeks and could handle a 26-mile training run without totally falling apart.

That kind of buildup doesn’t just prepare your body—it reprograms your brain.

Long Runs: The Bread and Butter of Ultra Prep

You want to know what separates ultra training from regular training? It’s the long run. This is where you teach your legs to keep grinding even when they’re begging you to stop. This is where the magic (and misery) happens.

How to Handle Your Long Runs

Think of your long runs like dress rehearsals for the big day. Don’t treat them like Sunday strolls. Use them to learn, suffer a bit, and test everything from shoes to snacks.

1. Add Distance Gradually

Increase by 1–2 miles per week. When I first got into ultra mode, I started with a 12-mile long run and built up to 26.
The goal isn’t to run the full 50K before race day—it’s to build enough strength and endurance so that when race day comes, your body doesn’t revolt at mile 30.

2. It’s All About Time on Feet

Forget pace. Seriously. If you’re checking your watch every two minutes, you’re missing the point. Long runs are about getting comfortable being uncomfortable.
You should be able to hold a conversation during these runs. If you’re wheezing after a few miles, back off.

3. Practice Your Race-Day Fueling

Try your nutrition plan now—not on race day. That means testing gels, bars, drinks, or whatever weird combo works for your stomach.
I learned the hard way that some energy chews don’t sit well after 2 hours in the heat. Find what works before it really matters.
Pro tip: fuel every 30–45 minutes. Even if you don’t feel hungry, keep the tank topped off.

4. Prioritize Recovery

You’re not invincible. After your long runs, treat recovery like part of the plan. Stretch, eat real food, hydrate, and—yes—take a rest day if needed.
I usually schedule something super chill the next day. Easy ride, walk, or full-on couch time with ice packs.

Back-to-Back Long Runs: Build Toughness, Not Just Miles

This is where things get spicy.

Adding back-to-back long runs—like 18 miles on Saturday followed by 12 on Sunday—will teach you to run on tired legs. That’s gold when you’re deep into your ultra and your quads are screaming.

I didn’t start with back-to-backs right away. I added them mid-cycle, once I had enough mileage in the tank. The first few were brutal. But over time, I got better at managing fatigue. And that mental edge? It carried me through the last 10K of the actual race.

Here’s an example of a peak weekend:
Saturday: 18 miles (long, slow, steady)
Sunday: 12 miles (recovery pace, just keep moving)

It’s not about speed—it’s about stamina and learning to grind.

What About You?

How many miles are you running each week right now?
Have you tried back-to-back long runs?
What’s your long run fueling strategy?

Drop your answers in the comments or journal about it tonight. Ultra training isn’t just physical—it’s mental. Start tracking your lessons now.

Let’s build that base, mile by mile. You’ve got this.

Don’t Sleep on Rest (Literally)

If you’re training for a 50K and skipping rest, you’re shooting yourself in the foot. No joke—rest is as crucial as your long runs. I know some runners wear exhaustion like a badge of honor, but here’s the truth: your body gets stronger during recovery, not during the grind.

How I Recover (And You Should Too)

Sleep Like It’s Your Job

You want results? Start with 8–9 hours of quality sleep, especially during big mileage weeks. That’s when your body repairs all the damage from pounding the trail.
I notice a massive difference in my energy and mood when I shortchange sleep—don’t make that mistake.

Take a Real Rest Day

I plan for at least one full day off every week. No running. No guilt. Just letting the body breathe.
Funny thing is, I usually come back feeling more fired up after that break. It’s like hitting reset.

Stretch & Foam Roll (Even When You Don’t Feel Like It)

Post-run, I hit the mat. A few minutes of stretching and foam rolling saves me from tight quads and those annoying calf knots that creep up when you’re ramping mileage.
I’ve skipped this before and paid the price. Now it’s a non-negotiable, especially after long runs.

Refuel Right

Recovery isn’t just what you do—it’s what you eat. After my long runs, I slam a smoothie or a banana-peanut-butter sandwich.
Why? Because protein rebuilds the muscle you just broke down, and carbs refill your gas tank. It’s that simple.

Your Body Talks—Listen

There’s no cookie-cutter formula for ultra training. Some runners bounce back like rubber bands. Others need a bit more TLC. Me? I’ve learned the hard way.

I once kept pushing through a nagging Achilles flare-up until it sidelined me for a week. That one run wasn’t worth the setback.

Here’s the deal: if your legs feel dead, or soreness won’t quit—ease up. Missing a run won’t ruin your training. But running through warning signs? That can take you out for weeks. This is a long-haul game, not a one-shot sprint.

Why Down Weeks Are a Secret Weapon

Every 3–4 weeks, I schedule a “down week.” It’s simple: cut mileage by 20–30%, pull back the intensity, let the body catch up.
When your long runs start pushing 20–26 miles, this becomes essential. Rest weeks keep you in the game long enough to finish it.

Example Training Schedules for Your First 50K

You don’t have to guess your way through this. Here’s what a smart week looks like—one at the beginning of training, and one once you’ve built a solid base.

Week 1: Just Getting Started

• Monday – Rest (full recovery day; maybe plan your week or do light mobility)
• Tuesday – 5 miles easy (chat pace—you should be able to talk the whole time)
• Wednesday – 4 miles easy (same deal, but stay super relaxed)
• Thursday – 5 miles moderate (push just a little, but don’t chase speed)
• Friday – Rest (get ready for your long run)
• Saturday – 10-mile long run (keep it easy, and try your fueling plan)
• Sunday – Rest or cross-train (bike, swim, walk, yoga—whatever feels good)

Total: 24 miles

Week 8: Mileage Creeps Up, But You’re Ready

By now, your body should be handling volume better, and your confidence is up.

• Monday – Rest (stretch, hydrate, sleep well)
• Tuesday – 6 miles easy (form-focused, chill effort)
• Wednesday – 6 miles moderate (just outside your comfort zone)
• Thursday – 8 miles moderate (hold your effort steady)
• Friday – Rest (prep for the monster weekend)
• Saturday – 18-mile long run (simulate race day—gear, pace, fueling)
• Sunday – 10-mile recovery run (slow jog, but don’t skip it—it trains fatigue resistance)

Total: 48 miles

How to Tweak the Plan for YOU

• Run Smart, Not Hard: This isn’t a speed race. Run at a pace you can sustain. Walk if you need to.
• Check in With Your Body: A little fatigue is normal. Sharp pain or exhaustion? That’s a red flag.
• Train Where You’ll Race: Hills, trails, heat—if that’s in your 50K, your training should match it.
• Consistency Wins: Don’t chase miles. Just show up week after week. That’s how you get strong.

Final Words: It’s Not About Being Perfect

Training for your first 50K is about momentum, not perfection.

I’ve had weeks where I nailed every run—and others where I was happy just to finish a few. But every step counted.

When I finally crossed that finish line, it wasn’t because I had flawless training. It was because I kept showing up.

So forget perfection. Go build grit. That’s what carries you to the finish.