Expert Tips for Lapped Ultra Success

Secrets from Ultra Legend & Record Holder Joe Baker

With Equinox24 fast approaching, we caught up with lapped ultra legend Joe Baker to get his top 5 tips for success at a 24-hour race.

Joe certainly knows a thing or two about what it takes to run a lapped ultra. He’s the Endure24 course record holder at both Reading and Leeds, a UESCA-certified Ultra Running Coach, and has coached multiple athletes to achieve podium spots and course records.

Here are a few secrets to success from Joe;

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1. PACE TO PERFECTION

 

Why is it important?

Think of yourself as a battery that is fully charged at the start of the race. Because you feel good, it's easy to set off too quickly and consume too much of your energy, which leads to a much slower finish.

To prevent this, your heart rate can act as a useful indicator. Remaining in ‘zone 2’ allows you to sustain activity over long periods. Running up hills inevitably increases your heart rate so, to maintain a lower intensity, walking up hills can be key.

Extra tips: buddying up with fellow runners is a brilliant way to keep your mind busy, but running too fast is easily done. Make sure you’re always keeping the slowest person’s pace.

As you begin to fatigue, running poles help keep the forward momentum. When tired legs make hills feel steeper, your poles can give you a physical and mental lift.

Check out our trail poles here

2. MAKE FOOD YOUR FRIEND

If you’re constantly moving, be constantly fuelling. Reaching a state of hunger or thirst means you’ve left it too late and your body is in deficit. Try to eat as often as possible.

What should you eat?

The most important thing is that you eat something. What that looks like is entirely up to you, but you must have practised this during your training. In addition to sports nutrition products, Joe’s secret snacks include party foods like sausage rolls and scotch eggs. He also packs tortilla wraps with pre-made sandwich pastes and eats tubes of jelly whilst on the move.

In terms of hydration, carbohydrate drinks containing electrolytes will help enormously. Joe uses soft flasks for his drinks, which fit easily into his pocket once empty. Alternatively, he carries a soft cup on a piece of elastic (so he doesn’t drop it) which tucks nicely into his waist belt or shorts.

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Extra tips: if you’re used to training on an empty stomach, you’ll need to teach your body to digest food as you run. Try eating just before or whilst you’re out training to get used to running on a full stomach.

Write down what you take on each lap to help you keep track, especially if you don't have a support crew. It’s easy to forget to eat when you’re tired.

 3. PREPARE FOR THE PAIN

You’re likely going to experience a mental low at some point and physical pain will inevitably come. You must get comfortable with being uncomfortable.

Whilst it’s important not to run through injury, fatigue-induced aches and pains will eventually subside. Joe’s strategy for tackling discomfort involves naming his pain and acknowledging it is there. He welcomes it to the party and is grateful when it leaves without saying goodbye.

Mental lows can be closely linked to the weather. Across 24-hour events, the range of conditions can be huge. Prepare for all eventualities and keep in mind that even summer nights can be cold enough to warrant an insulated coat, like Harrier’s Lomand jacket, and a wollen hat. Additionally, it’s a good idea to have a waterproof jacket that fits over your hydration vest without you having to take it off. 

Extra tip: enlist a good support crew that can rationalise your discomfort when you’re tired and encourage you to continue when it’s safe.

 4. FRESHEN THOSE FEET

Joe has a unique secret weapon when it comes to racing - fresh socks.

Whilst each sock change might cost 2-3 minutes in time, Joe assures us that there’s something “magical” about having fresh feet when you’re hours deep into an endurance event.

Extra tip: a change of shoes might work wonders for you, too.

Shop for socks here

 5. JUST. KEEP. MOVING.

There’s no doubt that you’ll be tempted to stop. The comfort of your support crew, the lure of a sit-down sandwich, and countless other reasons will cross your mind. But don’t give in to temptation.

Whilst stopping for a 10-minute rest might seem like a good idea, you won’t actually gain from it. The body isn’t able to recover in that short time, despite what your aching feet will tell you - so keep on moving.

Extra tip: have your crew pass you food and walk whilst you eat it. The walk feels like respite and the slower pace allows for better digestion.

Most of all, enjoy yourself! Soak in the atmosphere. Bask in the sunrise after hours of darkness. Get a little weird with some midnight caffeine. Hang in there when things get tough. It’s all part of what makes lapped ultras incredible events filled with achievement, comradery, and memories to last a lifetime.

To find out more about Joe’s work as a coach visit joebakercoaching.co.uk or follow his progress on Instagram @joeobaker.

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