Moving Beyond Your First 50K – What’s Next?

Completing your first 50K ultramarathon is an incredible achievement. But once you’ve caught the ultra bug, the question inevitably arises – what comes after your debut over the 50K distance?

As an experienced UK ultra runner myself, I’ve compiled this guide to share lessons learned from my own journey venturing into longer distances. Whether you’re tempted to push beyond 50K or considering multi-day stage races, I’ll provide tips to help you take the next step in your ultra running progression.

Reflecting On Your 50K Experience

Before jumping up in distance, it’s wise to reflect on your first 50K. Consider what went well and what can be improved.

“Rushing into an overly ambitious ultra before you’re ready is a recipe for disappointment. Be honest about your debut 50K performance and areas needing growth.”

Here are key points to evaluate:

• Training – Was your training plan appropriate? What would you change?
• Goal Setting – Did you set process-oriented goals to keep focused? Or were you fixated on outcome goals like time?
• Nutrition/Hydration – Did your fueling strategy sufficiently meet needs? Any nauseousness or cramping?
• Pacing/Mental Approach – Did you go out too fast early? Were mental toughness techniques effective?
• Gear – Did your shoes, apparel, pack work well or cause chafing/discomfort?
• Recovery – How long did it take you to bounce back physically and mentally? Were you diligent about post-race rest?

Being realistic about areas for improvement will set you up for success at the next distance. Don’t gloss over weaknesses. Put in the work addressing them before progressing.

Choosing Your Next Ultra Distance

Once you’ve reflected on your 50K experience, it’s time to consider which distance to tackle next. Avoid fixating on a set milestone like 100K or 100 miles at this stage.

“Let your level of readiness and qualifying requirements dictate the ideal next race distance. Rushing into an overly ambitious ultra before you’re prepared is a recipe for disappointment.”

Here are factors to help choose your next distance:

Readiness Assessment

Objectively rate your fitness level, experience, skill, and mental tenacity. Be honest! If you finished your 50K but really struggled, maybe a 50 miler is more prudent than leaping to 100K.

Qualifying Requirements

Many flagship ultras have qualifying standards like prior finish times or cutoff limits. Make sure you select a race that aligns with your current abilities.

For example, the famous Western States 100 has a rigorous sub-24 hour 100m qualifying standard for first-timers. Attempting Western States without proper qualifying is foolish.

Personal Goals

What’s your motivation? Are you focused on running a 100 miler? Or drawn to multi-day stage races? Align the next distance with your personal goals.

Training Commitment

Moving up in ultra distance requires a sizable increase in training volume. Be honest about the training hours you can commit. It’s better to pick a shorter distance that you can train for fully rather than under prepare for an overambitious ultra.

Once you’ve weighed these factors, pick the next distance that you are fully capable of training for and successfully finishing.

Training Differences by Ultra Distance

Preparing for ultras longer than 50K requires adapting your training approach. Here’s an overview of how training changes by race distance:

50 Mile Ultras

• Time Investment – ~8-12 hours training per week on average
• Weekly Mileage – ~40-60 miles/week, with a long run of ~20+ miles
• Key Sessions – Tempo runs, marathon pace long runs, hill repeats
• Recovery – 1 rest day weekly; easy runs for active recovery

Moving to 50 miles demands greater training volume, especially long run endurance. But most sessions remain familiar to 50K training. Expect a time commitment jump to 8-12 hours per week.

100K Ultras (62 Miles)

• Time Investment – 12-15+ hours per week
• Weekly Mileage – 60-80 miles/week; long runs of 30+ miles
• Key Sessions – Back-to-back long runs; multi-hour trail runs
• Recovery – 1-2 rest days weekly; easy jogs and walks

Now the training intensity ramps up significantly. Long run distance becomes paramount to prepare for the drastic increase from 50K. Recovery also increases in importance with back-to-back long runs.

100 Mile Ultras

• Time Investment – 15-20+ hours per week
• Weekly Mileage – 70-100+ miles/week; long runs of 50K+
• Key Sessions – Max length training runs; multi-day back-to-backs
• Recovery – 2+ rest days weekly; aggressive recovery practices

Training for 100 milers becomes almost a part-time job. Your entire life must revolve around supporting such high training volumes and lengthy runs. Recovery also becomes critical to avoid overuse injuries.

“Respect the training demands of any ultra distance. Attempting a 100 miler on 50K training is a recipe for disaster.”

Build up to greater distances gradually. Be ready to dedicate ample time for training, recovery, and nutrition.

Setting Appropriate Goal Pace

When moving up in ultra distance, you need to adjust your goal race pace expectations. What may be an easy 15 minute/mile at 50K becomes impossible to sustain for 100 miles.

A common mistake is extrapolating your 50K pace and thinking you can come close to holding it for 100 miles. This naive thinking leads many runners to race too aggressively early and blow up.

“Recalibrate your pace expectations when moving up in ultra distance. A 50K pace is unsustainably fast for 100 miles. Forget about PRs and stay conservative.”

Here are realistic cutoff pace ranges to target by distance:

These paces may seem surprisingly slow. But sustaining even a 15 minute/mile past 80 miles requires incredible fitness.

When in doubt, always stay on the conservative end of these pace ranges for your goal finish time. The priority is finishing in control, not chasing PRs.

Gear Considerations for Longer Ultras

Moving up in distance means increased hours on your feet. This demands paying more attention to gear to prevent discomfort.

Shoes – Heavier training loads increase injury risk. Rotate two or more shoe models to maintain fresh cushioning. Trail shoes with rock protection are a smart choice for ultra distances.

Socks – Carry extra socks to change into when feet get drenched. Blister-resistant socks also become more important.

Nutrition Packs – A well-designed running vest ensures easy access to food, fluid and gear over many hours. Scout packs offering 20L+ capacity.

Poles – Trekking poles become increasingly useful in ultras over 50 miles. They aid power hiking uphills and take pressure off joints on long descents.

Lights – Don’t get caught after dark unprepared. Carry spare headlamps and backup batteries for any ultra with sunset potential.

Compression – Compression gear aids recovery between long running days. Calves sleeves, socks and tights help performance.

Test gear thoroughly in training to ensure it works for your next distance. Don’t try anything new on race day!

Fueling Strategy and Nutrition

Nutrition becomes increasingly critical during ultra distances beyond 50K. Here are fueling tips:

More Calories – You’ll need to consume significantly more calories to sustain energy levels. Anywhere from 250-400 calories per hour is typical.

Increase Carb Intake – The longer the distance, the more carbohydrates are key. Target getting ~60% of calories from carbs to maintain performance.

Manage Gastrointestinal Issues – Ultras can wreak havoc on your GI system. Follow gut training diets and test more easily digestible fuels.

Anti-Inflammatories – Chronic inflammation will hamper recovery. Consume turmeric, tart cherry juice and omega-3s to reduce inflammation.

Supplements – Key ultra supplements like salt and magnesium keep cramping at bay. Be diligent with daily usage in training and racing.

Hydration Strategy – Develop a hydration strategy balancing water, electrolytes and calories. Carry capacity for 40-80 oz. of fluids depending on distance.

Practise your fueling plan consistently throughout training. Never try new nutrition on race day!

Recovery Considerations for Ultra Training

Recovery becomes paramount when training load increases to prepare for longer ultras. Here are methods to incorporate:

Active Recovery – Easy paced runs and walks help flush waste and prevent soreness after hard efforts.

Self-Massage – Use foam rollers, lacrosse balls and massage tools to work out knots and loosen muscles.

Yoga & Stretching – Maintain flexibility and mobility through frequent yoga and dedicated stretching sessions.

Ice Baths – Ice baths reduce inflammation in lower legs exposed to heavy mileage.

Sleep – Prioritise getting 8+ hours nightly for hormone regulation, tissue repair and mental recovery.

Rest Days – Take at least 1 full rest day weekly from running, and build in more when fatigue creeps up.

Nutrition – Eat an anti-inflammatory diet high in fruits, vegetables, healthy fats and lean protein to recover quicker.

Treat recovery with the same focus as your runs. It’s the secret to absorbing heavy training and adapting towards your next distance.

Handling Mental Fatigue and Motivation Loss

The constant fatigue and heavy training required for ultras can zap your mental fortitude and motivation. Here are tactics that help strengthen your mental game:

Reconnect With Why – When your willpower wavers, reflect on your core reasons for ultra running. Your motivation will be renewed with purpose.

Plan Trail Runs – Nothing reinvigorates like an inspiring trail run in nature. Schedule these rewards to maintain motivation.

Cross-Train – Mix up training with cycling, swimming, strength training. This provides mental breaks from just running.

Join a Training Group – Shared training fun and camaraderie with others reinforces why you fell in love with ultrarunning.

Rely on Mantras – Motivating mantras like “Forward Progress” get you through mental low points on tough runs.

Practice Mindfulness – Meditation and mental imagery strengthen mental endurance and grit for challenging miles.

Focus on Process – Fixating on outcome goals is a recipe for disappointment. Keep your mindset focused on the process.

The mental battle is often the hardest fought in ultrarunning. But using these techniques ensures you’ll stay mentally tough.

Choosing the Right Race

Once you’ve put in the hard training, selecting the ideal race to match your distance goal is key. Here are factors to consider:

Course Profile

Choose a course matching your strengths and experience level. If technical trails are weak, pick a more runnable course for your first attempt.

Time of Year

Select a race date fitting your preferences and geographic climate. Midsummer 100 milers or icy winter 50Ks may not be ideal if you dislike heat or cold.

Logistics

Consider travel, lodging, crewing and pace teams. Can your family easily access aid stations? Or will you need to hire a crew?

Qualifying Standards

Some races have strict qualifying cutoffs. Make sure you have the required finish time before registering.

Lottery vs Registration

Many popular races are filled by lottery. Have backup options in case you aren’t selected.

Cost

Entry fees, travel, lodging and other costs vary widely. Set a reasonable budget before committing.

Vibes

Beyond practical factors, the overall vibe and camaraderie of a race matters. Make sure it aligns with the experience you desire.

Take time to research and find the ideal ultra to launch your next distance journey. The right race can make all the challenging training worthwhile.

Executing a Multi-Day Stage Ultra

Many ultra runners eventually work toward multi-day events like multi-day stage races. These add fun new dynamics:

Consistent Mileage – Pace yourself appropriately as you’ll be running long miles day-after-day.

Carry More Gear – Stage races require carrying ample gear and nutrition each day. Lightweight packing is key.

Master Mid-Race Recovery – Recovering nightly between stages is vital. Use rest, fueling, massage, and compression to recover.

Embrace Flexibility – Maintain mental flexibility as variables like weather and trail conditions will change daily.

Navigate Carefully – You’ll likely be navigating new trail networks each day. Careful route finding avoids costly errors.

Review Stage Profiles – Study stage profiles to understand where you can push pace and where you need to be conservative.

Make Friends – You’ll see the same runners daily. Build community and make new friends.

Multi-day events add fun variety to training and racing. The shared experience with other runners creates amazing camaraderie.

Developing Your Ultra Running Skillset

Moving up in ultra distance places greater demands on your athletic skill set. Take time strengthening your abilities:

Downhill Running – Practise descending efficiently and safely. Quads must adapt to withstand pounding downhills.

Uphill Hiking – Master efficient power hiking to avoid wasted energy. Use trekking poles for added arm drive.

Mental Resilience – Long days on the trail necessitate grit and persistence. Develop techniques to maintain focus through pain and adversity.

Navigation – Navigating for many continuous hours is challenging. Enhance orienteering skills like pacing, dead reckoning and reading terrain.

Self-Sufficiency – Many ultras like fastpacks require complete self-sufficiency. Gain experience being fully self-reliant.

Mechanical Issues – Know how to overcome issues like nutritional deficits, dehydration, hyperthermia/hypothermia and treat injuries/blisters.

Gear Skills – Practice skills like changing socks and shoes quickly, stowing trekking poles efficiently, refilling hydration on the move. These save precious time.

Take a proactive approach strengthening areas needing improvement before race day. Arriving underprepared risks a poor performance.

Embracing Ultra Running Progression

I hope this guide has provided helpful insights into progressing beyond your first ultra running experience into longer distances.

The journey to your next ultra will certainly have highs and lows. But embracing the process leads to immense personal growth and fulfilment.

Be strategic in how you grow as an ultra runner. Consistently reflect on your abilities, goals and motivations to guide smart training decisions. Progression takes patience and perseverance through setbacks.

But the rewards of marathon distances far surpassing 50 kilometres are well worth every tough mile. You’re embarking on an incredible adventure every time you move up an ultra distance.

So relish all the laughs, lessons and lifelong memories made when going longer. The only limits are the ones you set yourself. Now get out there and run!