Preparing for the Ultra: Strategy and Anticipation
Runners, one of the most beautiful parts of running an ultra begins long before you set foot on the start line.
We’re talking about the preparation—the planning of all those small yet significant logistical and strategic details that can make or break your race.
Tackling a 15, 20, or 30+ hour challenge in the mountains is an extraordinary physical and mental test. Experience becomes a decisive factor—and preparation is where it begins.
Race Nutrition Planning
While it’s true that you’ll eventually need to adapt during an ultra based on how you feel, having a solid plan is non-negotiable.
✅ Know your energy assimilation capacity (which you’ve trained in advance).
✅ Understand which foods and supplements work for you.
❌ Too much improvisation can result in stomach issues, energy crashes—or worse, pulling out of the race altogether.
Time Estimates & Pacing Strategy
Your nutrition plan only makes sense if it’s tied to realistic time and pacing estimates.
⏱️ Forecast your total race time and estimated split times at key checkpoints.
⏱️ Use this to set target windows for fueling and hydration.
Things will change. But having a structure gives your body and brain something to rely on.
Nutrition & Hydration During Tapering
Taper week isn’t just about resting—it’s about arriving at the start line fully replenished and primed.
🥗 Eat strategically. Prioritize glycogen stores without overloading your system.
💦 Stay hydrated and monitor sodium intake.
Goal: A stable gut, full fuel reserves, and a calm body ready to work.
Mental Readiness & Emotional Management
An ultra is a deeply emotional journey. There will be highs that tempt you to burn too hot—and lows that will test your limits.
🧘 Cultivate a calm, resilient mindset.
🏠 Establish peace with your environment (family, work, stress).
This inner harmony is one of the most underrated forms of ultra preparation.
Foot Care is Not Optional
Your feet are your most direct link to the trail. Don’t take them for granted.
🧴 Hydrate and massage feet daily during taper week.
🧼 Clip and smooth nails, manage calluses.
🧦 Choose socks and shoes that have been tested thoroughly.
Blisters shouldn’t end your race—because they’re preventable.
The Life Bag: Your Physical & Mental Toolkit
Your drop bag or “life bag” should be more than a gear dump—it should be a source of motivation and relief.
🛠️ Include foot care supplies, backups, familiar snacks, and something personal.
💬 A photo, a note, or a reward food can lift you when nothing else will.
Surround Yourself with Your People
Whether at aid stations or emotionally throughout your journey, people matter.
🤝 Having a friend, coach, or family member at key points can:
- Re-center your focus
- Re-energize your effort
- Remind you why you’re out there
Never underestimate the mental boost of a familiar face.
Coach Fernando on the Course
If you’ve been part of the Arduua community for a while, you’ve probably seen Coach Fernando out there at races—cheering, supporting, and lifting up every runner he can.
He loves being at ultras, not just as a coach, but as a steady presence for those big emotional moments. Whether it’s a quick fist bump at an aid station or a quiet word when things get tough, his support in-person is one of the things that makes Arduua feel like family.
Final Thoughts
Running an ultra is more than just a race—it’s a journey that begins with intention, continues through relentless effort, and ends with transformation.
As you stand on the edge of your next start line, remember: it’s not just your legs that will carry you—it’s your planning, your mindset, and your preparation.
Give yourself the best chance possible. Trust your work. Trust your plan.
You’ve earned this. Now go finish what you started. 💥
Need Help Preparing for Your Next Ultra?
Whether it’s nutrition, pacing, mindset, or full-race planning—Arduua Online Coaching is here to support you every step of the way.
We offer personalized trail running coaching programs led by expert coaches who live and breathe the mountain lifestyle.
🎯 Get structure, support, and strategy tailored to your goals.
📲 Sign up here: https://arduua.com/trail-running-coach-online/
Let’s build your Ultra, together. . It’s the reward for months of hard work, sacrifice, and personal transformation.
As you approach your next race, give the final phase of planning the same attention and passion you gave your training.
/Fernano Armisén, Arduua Coach