BY JOHN WITHINSHAW, RUNNING COACH
There’s a moment in every ultra runner’s life when they realise that running 50+ miles isn’t just about training, it’s about eating, A lot! Proper nutrition can be the difference between feeling like a trail-conquering warrior or curling up in the fetal position on the side of the course, questioning your life choices.
Lesson #1: You’re a Human Garbage Disposal—Own It!
If you’ve everwatched an ultra mid-race, you’ll see elite athletes slamming down mashed potatoes, peanut butter sandwiches, and, in some cases, pickled gherkins dunked in Coke. Why? Because the body is a furnace, and if you don’t keep fueling it, it will shut down faster than your phone at 1% battery.For ultras, carbs are king, fat is queen, and protein is that reliable best friend who shows up late to the party but still matters. You need all three, but atdifferent times:
Carbs (bananas, gels, pancakes, rice balls) = Immediate energy
Fats (nut butters, avocados, cheese) = Long-haul fuel
Protein (biltong, eggs, chicken, recovery shakes) = Post-run repair
Lesson #2: Practice Your Fueling—Or Pay the Price (I've gone a little deeper here as this is the part that often goes wrong)
Ever had a gel mid-run and instantly regretted every decision that led you to that moment? Yeah, me too. I tend to take one gel every so often, just to keep the stomach trained in case I run out of food, can’t eat solids or need one later for astrong finish. What works for one runner might send another sprinting for the nearest bush. So, test your nutrition strategy before race day.
Train Your Gut: Your stomach is like an endurance athlete—it needs training, too. Start with 200-300 calories per hour during long runs and adjustbased on what your stomach tolerates. If your gut rebels, tweak the type or timing of your fuel intake.Hydration Matters: Drink enough, but don’t drown yourself. A mix of electrolytes and water is key. You lose more than just water when you sweat—replacing sodium, potassium, and magnesium is just as crucial as sipping fluids.
Salt is Your Friend: Cramping up at mile 30? You’re likely low on sodium. Pop a salt capsule or smash some Pringles in. (My favorites savories are ham and chutney sandwiches or pizza slices—ham, mushroom, and mascarpone). A lack of electrolytes can lead to dehydration, muscle spasms, and an overall miserable experience.
Timing is Key: Don’t wait until you feel hungry or thirsty—by then, it’s too late. Set a timer on your watch, and fuel consistently every 30-60 minutes, even when you don’t feel like it. Find a timing that works for you. Test Different Fuel Sources: Some runners thrive on gels, others preferreal food. Experiment with bars, nut butters, boiled potatoes, or even soup. The more variety you incorporate into training, the less likely you are to hit a nutritional wall mid-race.
Know the Signs of Underfuelling: If you suddenly feel sluggish, dizzy, or irrationally emotional (crying over a dropped energy chew is a real thing),you’re likely running low on fuel, often sugar. React quickly before you hit the dreaded bonk zone.
Lesson #3: Aid Stations Are a Buffet—Choose Wisely!
At mile 70 of a 100-miler, everything on the aid station table looks like a five-star meal. Butbefore you go full “Sunday dinner” on those cheese toasties and candy bars, remember that balance is key.
Eat what you trained with (this is not the time for experimenting with that mystery chilli).
Mix it up—sweet, salty, solid, liquid, so you don’t get flavor fatigue.
Listen to your gut (literally). If something feels off, slow down and adjust.
Lesson #4: The Aftermath—Recover Like a Pro
Finished your ultra? Congrats, you magnificent beast. Now, eat. Your body just did something truly absurd, and it needs fuel to repair.
Prioritise:
Protein + carbs within 30-60 minutes (a smoothie, a burger, whatever you can stomach).
Re-hydration with electrolytes (beer doesn’t count—okay, maybe one).
Real food over the next 24 hours, to replenish what you burned. Get plenty of vegetables to re-stock those vitamins and minerals. You've just smashed your immune system to hell, start fixing it ASAP.
Final Thoughts: Fuel or Fail, Ultra running isn’t just about endurance, it’s about mastering the art of eating on the move. Get it right, and you’ll bepowering through those final miles with a grin (or at least, without regretting your life choices). Get it wrong, and, well… let’s just say you’ll have a good story to tell.
So, go forth. Experiment. Eat weird things while running. And most importantly, never underestimate the power of a mid-race grilled cheese toastie.
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