I’m in the last stages of training for a 50k. After four months of dedicated training for the race, and LOTS of trial and error, I am confident I have the right running gear for ultra training. In just under two weeks, I will be lining up at the starting line of the Vermont 50, a trail ultra that starts and finishes at Mt Ascutney in Vermont. It will be the longest distance I have ever run.
Years ago when I started running and racing, a half marathon seemed the longest race I would want to tackle. Then I ran the NYC marathon in 2010 and 2013, and those were some of the most special days of my life. Once I had done that distance, the siren call of ‘what’s next?’ began. But training for a marathon takes a lot of time, planning, sacrifice, and juggling. Training for an ultra seemed like something way too intense to consider fitting into my life.
Yet here we are, I am working full-time, have four kids, and I’m getting it done. Like anything that you’re passionate about, you make the time, and you make it work. And one of the most important parts of getting reading for this race has been the running gear. It’s not just shoes (but those are important!). So, what kind of running gear for ultra training do you need? Read on for tips, as well as what I use!
Running Shoes
Finding the right running shoes is key. Here’s what you need to consider when you’re deciding on what shoes to use for training and the race:
- What kind of terrain will you be running? Most ultras tend to be trail races, but there are definitely road ultras out there. And even if your chosen event is a trail race, there may still be sections of road or gravel. Do research on what to expect. Pick either a trail shoe, a road shoe, or something that can navigate both.
- Remember that you’ll (hopefully!) be planning on training over a period of months for the race. If you’re an experienced runner with a good weekly mileage base, you could get away with 3 months of training. If you’re not regularly running 30 miles or more weekly, you’ll want to devote 4 or more months to training. One pair of shoes won’t cut it! You’ll need to replace your shoes every 300 – 500 miles. A good tip is to start switching between two pairs toward the end of one pair’s life, to give yourself time to break new shoes in.
- Enlist expert help to choose the right shoes. At a specialty running store, staff can assess your feet, gait, running form, and give you solid advice. Otherwise, try buying somewhere that offers a lenient return policy where you can return them after running in them if they just didn’t work).
Check out my guide on finding the right running shoe for you, if you’re looking for more tips on selecting the right pair of new shoes!
What I’m wearing
My race is 58% trails, with most of the rest of the course gravel roads. I didn’t want to get a dedicated trail shoe and destroy it training on the road. I tried Hoka Bondi shoes, but my toenails decided they didn’t like them. After researching, I settled on Hoka Challenger ATR 6, which have proved just right for technical trails, as well as road and gravel running. I am on my third pair training for this race. I am actually swapping between pairs two and three right now, so I’ll have a fresh-but-broken-in pair for the event.
Hydration Pack
Can you run an ultra without a hydration pack? For shorter distances, maybe 50 miles or less, you conceivably could. If you’re used to running distance and have something like a running belt and/or handheld bottles that work for you, it would be possible to use that for an ultra race. If you are using a crew and will have drop bags, that would help. Personally, I can’t imagine running anything longer than a marathon without a hydration pack. It’s one of the best running gear investments for ultra training I made. Here are a few good reasons why it’s a great investment:
- Hands free! You can’t beat easy access to water and hydration. You don’t have to hold something, or get it out of a belt. Having a pack with a bladder makes it as easy as turning your head slightly to reach your straw. A pack with soft flasks on the front makes it just as easy to hydrate without fumbling.
- Pockets! Who doesn’t love a multitude of pockets? You’ll need your own fuel for the race. Even if there are aid stations, you don’t know for sure if they’ll have what you’re used to, or what you’ve trained with. So snack pockets are ideal. And you can also store your phone, keys, ID, you name it.
- If your ultra has a lot of elevation, you’ll want to prepare for variable weather and temperature during the race. Packing a lightweight shell or an emergency blanket is a good idea, and they’re easy to store in a hydration pack. Check the event details – many ultras have a packing list. Some race directors insist participants have every item on the list if they want to run.
- When an event is on very technical terrain, runners may need hiking poles. Many packs feature storage loops to hold poles when you’re not using them.
- It’s also a good idea to carry a small first aid kit – even if it’s just a few bandaids, alcohol wipes, and tissues.
- Hydration packs are not just for trail running and ultras – they’re great for hiking, too.
What I’m Using
I started out with the Ultimate Direction Ultra Vesta 5.0. It was great for shorter runs and hiking, but as my mileage/time on feet increased, it started to rub me the wrong way, literally. I actually think a lot of it was due to the off-brand, inexpensive bladder I had purchased for it. However, I didn’t want to buy a new bladder just to find out it was the pack after all.
I read countless reviews of hydration packs, and trawled facebook posts in ultra running groups to see what were the favorites. Two brands kept coming up: Nathan, and Saloman. I ended up going with the Nathan Vaporhowe and it is amazing. It is so light, and so comfortable. The included bladder is kidney-shaped, which fits well in the pack. It’s also easy to remove the excess air when you fill it, so there’s no annoying sloshing. Importantly, it has lots of pockets, including a handy one for your phone at the top of the back.
Fueling and Nutrition
A trail ultra means you’re going to be out running for a long time. This means you’ll need plenty of fuel along the way. Here are some ideas to consider trying out during your training:
- Liquid calories are an unbeatable way of getting fuel for long distance running. There are tons of options for powdered mixes that you can use. These give you a good amount of calories in just one flask.
- Specific running fuels, like gel shots, and chews/blocks, are also a quick calorie fix. Using something like these that are specifically for endurance training means you’re getting the right amounts of carbs, electrolytes, salt, and sometimes even caffeine.
- Real food can be a great way of fueling while running. There are as many options as you have tastebuds. Well, not really, but you’re only limited by your personal likes and dislikes, and what works for you. Think granola bars, sandwiches, dried fruit, olives, cookies, no bake energy balls, or potatoes (yes, really!).
The key is to try out your fueling on your longer training runs. It’s so important to practice your nutrition on your long runs well before your event. Make sure what you are going to use settles well in your stomach. Test that you can easily eat it while you’re running or walking. It also needs to be caloric enough to be worth carrying along with you. You should have exactly what works dialed in 6 weeks or more before race day. You’ll be confident you’ll be well-fueled and there won’t be any stomach issues surprising you on the course.
How I’m fueling
I had always relied on gummy bears for road racing. That wasn’t going to cut it for hours on the trails. I ended up settling on Tailwind for my main fuel. First I tried a variety pack so I could see which ones i liked (and which I hated!). Once I chose a flavor, I bought a case. For most of my long runs, I diluted a 200 calorie packet into two 500 ml flasks for my vest.
Recently, though, with my long runs getting longer, and a heatwave that rolled through Vermont, I switched to full-strength Tailwind in one flask, a serving of Skratch in the other, and water in the bladder. The Skratch has salt and electrolytes, but it’s only 80 calories. This way, I have nearly 300 calories in my flasks when I set out. For race day, I plan on bringing another Tailwind packet to refill at an aid station.
For actual chewable fueling, Clif shot blocks in margarita flavor (with salt!) have worked great. I’ve discovered I can’t do bars or fig cookies because they make me feel sick while I’m running. Peanut butter and honey sandwiches with crusts cut off have been a game changer. These will be my go-tos on race day, but I’m looking forward to seeing candy and potato chips at aid stations too!
Wearable and Technology
Technically, this section could be included under “all the extras”. But there are so many advantages to the technology you can wear and use these days! There are a lot of options for GPS watches. Depending on your budget and how minimalist – or maximalist – you are about stats and feedback, you should be able to find just the right watch for you. Any watch with GPS will work to track distance, pace, mileage, and total time on your wrist. The watch’s associated app will give you more in-depth stats on your runs.
Brands that are on the top of most ultrarunners’ lists include:
- Coros
- Garmin
- Suunto
- Polar
- Whoop (not technically a watch, so a good choice for minimalist runners)
- Apple
If you don’t want to wear a watch, you may still want to check your progress using statistics after running. In that case, consider an app. You can start it up on your phone, and then put it away and forget about it until you’re done. Just a few options include Strava, Runkeeper, Nike+ Run Club, and Map My Run.
How I’m Tracking
I use a Garmin Vivoactiv 3. I have used Garmin for a long time. For a few years recently I had been running without a watch and just using an app in the background on my phone. Unless I am running some kind of workout with specific paces to hit, like intervals, I am using it more as a background style tracker. It’s set up so I don’t receive any alerts for splits. I also have Garmin push my runs to Strava. I love the social aspect of Strava and seeing what my friends are up to! Just to be extra, I also have Runkeeper running in the background. This is more out of habit from years of not wearing a watch.
What I appreciate about using the Garmin is having the heart rate monitor. I also love the in-depth stats I can view on the app. What I don’t like is that my Garmin seems to underestimate distance. When I run with someone with a different brand or even a different model of Garmin, mine always tracks less distance. It also tracks shorter than apps on my phone. That’s not a deal breaker for me, just a weird quirk I’ve noticed. The battery life is also so-so. With a fully charged watch, it gives me a low battery warning after about 6 hours of GPS use. That means it’ll work for a 50K, but anything longer it wouldn’t hold up.
When it’s time to upgrade, I am torn. I may choose another Garmin with a longer battery life, or a Coros watch. Coros apparently has an unbelievable battery life, and gets rave reviews from ultra runners.
All the Extras
The extras cover just about everything else. Basics like what clothes to wear, to what many consider to be essentials, like anti-chafing lube and sunscreen. Every runner’s extras list is different. Just remember to always test out your extras on long runs before trying something for your race or event.
What Extras I Use
Bottoms: Spandits shorts (you can use discount code CARLY10 at checkout for 10% off!)
Tops: New Balance Accelerate Tank Top
Socks: Bombas and Darn Tough
Hair: Undercut with a short bob I can throw in a ponytail.
Hat: If I’m training on the roads, or unshaded trail, or maybe if it’s raining, I’ll wear a sports cap. On the trails, though, I usually don’t need the extra shade. Sometimes it also interferes with my peripheral vision, so I am not planning on wearing one for the race.
Sunglasses: I wear AirFit or goodr running sunglasses only on the roads, or for a particularly sunny day trail running. I push them up on my head for shady trails.
Lube: I use deodorant as my lube! It works! I use Arm & Hammer, and put it under my upper arms because my arm swing tends to be close to my body and can rub against my shirt sometimes. I also put deodorant under my bra line all the way around. I’m going to try Squirrel Nut Butter, not for this race because I haven’t tried it out yet, but it’s reviewed highly by long-distance runners.
Sunscreen: I use a generic 50+spf spray for my body, and Neutrogena face sunscreen for my face, ears and neck. I use 30+ spf lip balm, no particular brand.
First aid I carry: Band aids, alcohol wipes, Benadryl (a recommendation from a friend who ran the VT50 and struggled with the bugs), Tylenol, and tissues.
What’s on your must-have running gear list, especially for running long distance?
Let me know what you’re using that’s missing from this list! What’s your must have piece of running gear for ultra training, or trail running? And I want *all* of the watch recommendations if I ever get sick of my Garmin under-tracking mileage! 😉
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