My First Ultra Marathon: 9 Takeaways for Success and Recovery

It’s been one month since landing on the podium (3rd for women) at my inaugural ultra trail race. I’ve been reflecting on what I knew going into it versus what I wish I had known and what will come in handy in the future.

I consider myself a pretty casual runner, or at least a fair-weather runner. I run a handful of times per week, but that’s mostly to keep my cardio up for other sports like backcountry skiing, and I’m definitely not running if it’s raining or snowing. I’m a part of a run club but that’s more to get myself out of the house after those Monday blues. Sure, I have a collection of running sneakers but I snagged them all on sale, so I’d pretty much be losing money if I didn’t buy them (#runnersmath). Commitment to schedules is pretty much limited to my erratic sleep patterns and daily coffee rituals.

My foray into running began in college while playing ultimate frisbee, but I never pushed beyond a 5-mile run until my junior year when I completed my first half marathon. Despite thinking I was hooked, years passed without another race until I dabbled in a trail half marathon in 2022, followed by a full trail marathon, and the NYC Marathon in 2023.

Caveat: you don’t have to run races to be a runner, but for me personally, I wasn’t committed to a schedule or running more than 2-4 miles a couple times a week prior to signing up for races.

So, you can only imagine my thoughts when my coworkers signed me up for the Antelope Canyon Ultra Trail Marathon, the 55k. Did I think I could do it? Yeah, it was only 8 more miles than a marathon. But was I going to do it? Probably. Was I going to stick to a schedule? That was going to be a no.

So, from an underprepared runner tackling an ultra marathon in the desert (who will probably do it again), here are 9 valuable takeaways that might just come in handy next time.

1. Come prepared with your own fuel

I have a pretty sensitive stomach so I know that there will be some products that sit well with me during races and some that won’t. I worked with our coaching team to outline a fueling plan prior and packed everything I needed (and some extra just in case). I’m glad I did because at the expo, they only had a handful of brands, and it can be super stressful running around the day before the race to find what you need.

2. Look at the course beforehand (which sounds like a no-brainer)

Rookie mistake: assuming the trail would be clearly marked. Navigating a desert terrain meant expending precious mental and physical energy just to stay on track. Lesson learned: always have the course downloaded for easy navigation.

3. Opt for real food

Gels are typically my go-to for easy-to-consume fuel at high intensity, but I knew I’d have a hard time eating that many gels if I was going to be on the course for 6-7 hours. Last time I relied on gels and chews for that long, I got really bad stomach pain (shout out to Microbiome Labs Megaspore Biotic for helping me through that) so I knew I had to switch it up.

I built my fueling plan around mostly nutrition made of real food. I had a few BPN Apple Cinnamon gels which taste like apple sauce, Noka Superfood Smoothies, and the Bobos PB&J bars that are basically Uncrustables but with more carbs, less fiber, and less fat (coming to The Feed soon!).

I also ran Flow Hydration in my bladder so I didn’t have to physically eat or carry as much food. Running a high carb drink mix helps me stay hydrated and allows me to consume fuel while I’m consuming hydration.

You don’t want to be out there at hour 5 trying to eat a gel you really dislike or don’t want to consume. Try picking fuel you think you’ll look forward to and want to eat that far into a race.

4. Use drop bags wisely 

Spending minimal time at aid stations was crucial for maintaining motivation and my podium position. I had a full bladder with Flow Hydration waiting for me at the bag drop, but I kept the same pack. I had to spend a few extra minutes than I wanted swapping out the bladders, trash, and fuel, when I should’ve just had my second Nathan Vest with the full bladder ready for me to grab and go.

5. Plan for post race recovery

I know it’s important to consume something with carbs and protein within ~30 minutes post workout, but I’m typically not someone that’s hungry for something heavy right after. Bringing a recovery shake with me allowed me to refuel and not rely on the food at the race itself.

I personally like the Tailwind Chocolate Recovery Mix because it tastes like chocolate milk, but Skratch Recovery Drink Mixes are really popular as well.

6. Pack recovery tools

Since the race was within driving distance, I had room to bring my Therabody RecoveryAir JetBoots with me. Definitely a life saver. I must’ve sat in them for 40 minutes post run, and passed them along to everyone at the house as well. 

For those lacking space or transportation, compact options like the Theragun Mini or the Roll Recovery R1 offer effective recovery solutions without compromising on portability.

7. Try compression socks

As this was my first ultra and the longest I had ever run, I had some newfound aches and pains in my body during my run. All around my calves were sore, including the sides and shins, and I wish I had thought about my compression socks.

Now, I’m not sure if I would’ve run in them even if I had brought them. That’s definitely something I would’ve wanted to test out on a long run beforehand, but I would’ve liked to have them post-run and especially on the long ride home when my legs were feeling restless and achy. 

8. Include salt sticks in your fueling plan

Incorporating salt sticks into my fueling strategy was a game-changer. Preventing cramping during the ultra was paramount, and supplementing electrolytes with salt sticks, particularly those infused with caffeine, provided an added boost to my performance and endurance.

9. Try supplements for sleep and recovery

I use magnesium pretty religiously leading up to races and post races to help me recover and sleep better. You can find a lot of magnesium options on Amazon, but Pillar Performance Triple Magnesium Professional Recovery has three forms of highly absorbable magnesium, meaning your body can absorb and use more, which can help with recovery and sleep. Especially when your legs are feeling exhausted and restless.

There you have it! Now, consider yourself more prepared...but reach out to our coaching team if you have more questions!