Completing an ultra-trail takes specific preparation. Runners may have to cover more than 100 km across open terrain, with significant elevation gain. To maximise your chances of crossing the finish line, preparing for an ultra-trail should never be taken lightly. Here's everything you need to know.
Key takeaways:
- Before taking on an ultra-trail, you need solid running foundations and must be comfortable on technical terrain.
- Planning a progressive training programme with varied sessions helps prepare the body for sustained effort.
- Cross-training sessions alongside running sessions help protect the joints and prevent overtraining.
- Quality sleep, a balanced diet and good hydration form the foundation of recovery.
- Before the race, it is essential to test your gear in real conditions to avoid any unpleasant surprises.
Prerequisites for ultra-trail preparation
Before taking on an ultra-trail, make sure you have the skills to rise to the challenge. You need to have developed your muscular and cardiovascular endurance, master technical trails, climbs, descents and have a strong mental game.
First and foremost, we recommend having solid running foundations and being used to running tens of kilometres. Depending on the distance of your ultra-trail, you should have completed other trails and/or marathons of intermediate distance before tackling a more demanding race.
Preparing for an ultra-trail requires a gradual approach. On top of prior experience, you need to follow a training plan tailored to your goal. Progressively increase the duration and volume of your outings each week to accustom your body to the effort. This reduces the risk of injury or fatigue caused by training.
Finally, good organisation is essential to a successful preparation. You need to dedicate many hours to training each week, choose your session types wisely and study the terrain to replicate the real conditions of your race.
Organising an effective training plan
General ultra-trail preparation lasts approximately between 4 and 8 months, depending on experience and target distance. For more demanding races, such as the world's toughest ultra-trail, several years of experience may be needed before committing.
For the specific preparation phase, most training plans are designed over 6 to 12 weeks. During this period, the recommended weekly training volume corresponds to the total duration of your ultra-trail. You should therefore spread your sessions to cover between 50 and 100 km per week, or more if your goal is even more ambitious.
Training volume should increase progressively. Make sure you take rest days and avoid overtraining, as pushing too hard risks injury.
A solid preparation includes varied sessions. These can include:
- MAS training sessions (Maximal Aerobic Speed): to develop speed and endurance.
- Uphill and downhill training sessions: to get comfortable with elevation gain and work on running technique.
- Base endurance sessions (1h30 to 2h30 at low intensity): to accustom the body to prolonged effort.
- Hike-run sessions (4 to 5 hours): to simulate race conditions and sustained effort.
The benefits of cross-training
During ultra-trail preparation, the body is subjected to repeated stress, particularly in the knees, ankles and hips. Cross-training is ideal for reducing joint impact while maintaining a good level of effort. Practising certain sports helps prevent injury, strengthen the body and reduce the risk of overtraining.
Several endurance sports are recommended for cross-training. You can start with specific exercises to strengthen your legs, build back muscles or improve your stability (squats, lunges, planks, pull-ups…).
Cycling builds endurance without putting too much strain on the joints. Swimming is recommended for its cardiovascular workout and active recovery. Finally, hiking is perfect for strengthening your legs, preparing your feet for ultra-trail and testing your endurance on varied terrain.
Cross-training fits into the entire ultra-trail preparation phase. It is particularly useful at the start to prepare your body for training. It then compensates for reductions in running volume. During the specific phase, you can use it as a complement, one to two times per week.
Optimising recovery during preparation
Recovery is a fundamental part of any ultra-trail preparation plan. Don't hesitate to include weeks of active recovery in your training. You can do gentle stretching, practise yoga, get a massage or take a cold bath to reduce inflammation.
Throughout your training period, sleep should be one of your top priorities. The rest period allows your body to regenerate after effort. In the final weeks, training intensity should be reduced to prioritise recovery.
Nutrition and hydration are also a key part of recovery. The best approach is to maintain a healthy, balanced diet on a daily basis. After each training session, prioritise meals rich in protein and carbohydrates to support muscle recovery.
Remember to drink regularly, both during and after your training. The body loses a large amount of water through sweat during exercise. You must therefore rehydrate to rebuild your muscle fibres and restore your energy reserves.
Essential gear for a successful ultra-trail
When preparing for an ultra-trail, gear cannot be overlooked. The best approach is to select your clothing and trail shoes in advance, suited to the terrain and weather. Make sure you also test all your equipment before race day. Use it over a weekend or on several outings to check you're comfortable and get used to real conditions.
On top of technical, breathable clothing, don't forget a backpack or hydration vest. It should contain extra layers such as waterproof trail jackets to protect you from bad weather. You should also carry a head torch, a survival blanket, a whistle, a first-aid kit, a GPS watch, and a cap or beanie.
Finally, trail poles are extremely useful for race preparation. They help reduce fatigue on climbs and protect your joints on descents. They also aid stability on technical terrain and help you manage your pace.
Preparing for an ultra-trail is a demanding process that requires discipline and patience. Regular outings are not the only factor in success — you also need a structured training plan, optimised recovery and smart gear choices. Follow all this advice and you'll be well placed to nail your preparation for this new challenge.
