Tips For Female Ultra Runners Who Are Just Starting Out

Ultra running is an incredible sport that allows you to push your body and mind to their limits. However, if you’re a female ultrarunner, the possibilities prove that the sky is the limit.

Whether you’re looking for a new challenge or simply want to take your running to the next level, ultra running can be an incredibly rewarding experience. But if you’re just starting out, it can also be quite daunting. So, what do you need to know before getting started?

Here are some tips for those female ultrarunners who are just starting out.

Start Small – Don’t Bite Off More Than You Can Chew

It’s important to remember that when it comes to ultra running, slow and steady wins the race. It’s not about how far or how fast you can run; it’s about how well you can manage your energy and resources over the long haul.

Start small with shorter distances and gradually work your way up as your fitness level increases. This will help ensure that you don’t bite off more than you can chew and end up discouraged or injured in the process.

“I think the mental aspect of ultra-racing is huge,” says Jasmin. “50% of what you do is in your head… Break a large task down into manageable chunks.”
Jasmin Paris

Jasmin Paris in ultra marathons Spine Race — Jasmin Paris, Spine Race ‘Courtesy of Red Bull’

Train Smart – Know Your Limits

When training for an ultra marathon, it’s important to stay within your limits and pay attention to signs of fatigue or injury. Even though ultra running is a test of physical endurance, it also requires mental fortitude, so don’t forget about rest days!

Make sure that you incorporate rest days into your training schedule so that your body has time to recover from hard workouts and prevent fatigue-related injuries. Additionally, listen closely to any aches or pains in order to identify potential problems early on.

“I don’t really do training; I do what the hell I want.”
Sabrina Verjee

Sabrina Verjee ultra runner — Sabrina Verjee

Fuel Up Right – Eat & Drink Smartly

Nutrition is key when it comes to ultrarunning success, especially for female athletes who tend to underestimate their caloric needs during long runs.

Nutrition plans should be tailored specifically for individual goals but, at a minimum, should include three meals per day plus snacks between meals as needed in order to fit your energy needs while on the run or in training sessions.

Additionally, make sure that you are drinking enough water throughout training sessions and races; dehydration plays a huge role in fatigue and performance loss, so make sure that you are hydrated at all times!

“It’s possible to keep going and also learn to listen to your body; that way, you’ll know what it feels like when you need to back off.”
Beth Pascall

Beth Pascall ultra runner roads — Beth Pascall

“I try to break down longer races into manageable chunks. When I’m on the start line of an ultramarathon, I never think about mile 42, but instead think about just getting to mile 5, then 10, and so on.”
Megan Roche

Female ultra runner at the finish line — Credit: Chester Ultra 2023

Getting into ultra running isn’t easy, but with proper preparation and dedication, it’s certainly achievable! Start small by setting realistic goals, train smart by listening closely to signs of fatigue, fuel up right by eating nutrient-dense foods, stay hydrated, get plenty of rest and most importantly, have fun!

With these tips under your belt, female runners everywhere can start conquering ultra marathons one step at a time!

Good luck!

Read our special series of articles as part of the ‘Ultra Women: Sponsored by Altra’ feature…