There’s a moment in almost every ultra marathon where things start to unravel.
Not dramatically. Not all at once.
Just a subtle shift. Your stride shortens. Your focus drifts. The effort starts to feel heavier than it should.
Most runners think it’s fatigue.
More often than not—it’s fuelling.
You Don’t Rise to Your Fitness… You Fall to Your Fuelling
You can be as fit as you like, but if your fuelling doesn’t hold up, neither will your race.
That’s one of the biggest shifts for athletes stepping up into ultras. In shorter events, you can get away with a few gaps. In an ultra, those gaps get exposed.
And usually, they show up late.
The goal with fuelling isn’t to “top up when needed.”
It’s to stay ahead of the need entirely.
Start Early. Earlier Than You Think
One of the most common mistakes is waiting until you feel like you need fuel.
By then, you’re already behind.
A simple rule that works well for most athletes:
Start fuelling within the first 20–30 minutes… and keep it consistent from there.
Even though it feels unnecessary early on—this is where you set the tone for the entire race.
It links directly to pacing too. If you go out too hard, your body becomes less able to absorb fuel. So good pacing supports good fuelling—and vice versa.
Think Small, Think Often
Ultra fuelling works best when it’s broken down into small, regular inputs.
Not big, occasional hits.
You’re aiming for:
- A steady flow of carbohydrates
- Regular hydration
- Minimal spikes and crashes
For many athletes, that might look like eating every 20–30 minutes rather than relying on aid stations alone.
Because once you rely on big gaps between intake, it becomes much harder to stay consistent.
Train Your Gut Like You Train Your Legs
This is the piece that’s often overlooked.
Fuelling isn’t just about what you eat on race day—it’s about what your body is used to handling.
If you only try race fuelling strategies on race day, you’re guessing.
Instead, use your long runs to:
- Practise timing and frequency
- Test different fuel types (gels, real food, liquids)
- Understand what works when you’re fatigued
Some athletes tolerate simple carbs well. Others prefer a mix of sweet and savoury. There’s no single right answer—but there is a right answer for you.
And you only find that through repetition.
Hydration: More Than Just Drinking Water
Hydration in ultras is a balance—not a volume target.
Too little, and performance drops.
Too much, and you dilute essential electrolytes.
This is where many runners run into trouble, especially in longer events or warmer conditions.
A few guiding principles:
- Drink to a plan, not just thirst alone
- Include electrolytes, especially over longer durations
- Adjust based on conditions (heat, humidity, terrain)
And again—this is something to practise in training, not figure out on the fly.
The Real Test: Fuelling When You Don’t Feel Like It
Anyone can fuel when they feel good.
The real skill is fuelling when:
- You’re tired
- Your stomach feels off
- Nothing sounds appealing
Because that moment will come.
This is where having a simple, familiar plan helps. You’re not deciding what to do—you’re just following through.
Sometimes it means switching fuel types. Slowing slightly to allow digestion. Or taking in smaller amounts more frequently.
But the key is this: you keep fuelling.
Because once you stop, it’s very hard to come back from.
Warning Signs You’re Getting It Wrong
Most fuelling issues don’t appear suddenly. They build.
Keep an eye out for:
- Sudden drops in energy
- Difficulty concentrating
- Irritability or negative thinking
- Cravings that feel urgent rather than gradual
These are often early indicators that your fuelling is slipping.
And the earlier you respond, the easier it is to correct.
Keep It Simple on Race Day
It’s easy to overcomplicate fuelling.
Multiple products. Complex timing. Trying something new because it worked for someone else.
But the best fuelling strategies are simple and repeatable.
You should be able to answer three questions clearly:
- What am I taking in?
- How often am I taking it in?
- What’s my backup if things go off plan?
If you can answer those, you’re in a good place.
Fuelling Is Confidence
When you trust your fuelling, everything else settles.
You’re not second-guessing.
You’re not chasing energy late in the race.
You’re not hoping things hold together.
You’re just moving forward—steadily, consistently, with purpose.
And in an ultra marathon, that’s what success looks like.
Continue Learning & Building Your Racing Confidence
➡️ Ultra Marathon Coaching with Coach Ray
Build a fuelling strategy that fits your training, your race, and your goals—so you can perform with confidence over longer distances.
If you want to keep building your ultra skillset, these next reads will help:
➡️ How to Pace an Ultra Marathon
Why starting controlled is critical in long-distance events—and how the best ultra runners avoid the pacing mistakes that lead to late-race blow-ups.
➡️ Training for Consistency in Endurance Events
How to structure your training so you’re not relying on “good days”—but instead building performances you can repeat across races and conditions.
➡️ Developing Mental Resilience for Long Races
Simple, practical strategies to stay composed, focused, and in control when things inevitably get tough during an ultra.
If there’s one takeaway to hold onto, it’s this:
Fuelling isn’t something you react to in an ultra.
It’s something you stay on top of—so the race never gets on top of you.
Ready to train with more structure and confidence? Book your free consultation here: