Interested in trying an ultra trail? In many ways, ultra trail running is similar to any endurance sport: You need a huge aerobic base and the speed to compete. But ultra trail races also have unique challenges like logistical planning and strategy.
In a recent podcast episode, we talked with Elite Trail Team athlete Kris Jones about these challenges and how he tackles them. You can listen to the full episode below. Or keep reading for his top ultra trail running tips.
1. Start By Finding a Team
Kris already had a lot of endurance experience before he started ultrarunning on tough terrain. However, he was aware that he—like all athletes—had blind spots. Joining the Elite Trail Team allowed him to be around people with more experience so he could learn from them.
The Elite Trail Team is a bit different from some teams because it focuses on the bigger picture, and not just training techniques. For example, the team has a nutritionist as well as a sleep specialist.
"It's been great to then work with experts across a range of fields and really develop in areas that I wouldn't have maybe had the means to otherwise."
2. Utilize Threshold Training
Kris is a big fan of threshold training: Running at a pace just below the point where lactate starts to accumulate rapidly. For trained athletes, this is around the maximum effort they can maintain for one hour. Threshold training often involves dividing the workout into intervals, allowing athletes to maintain this intensity over multiple intervals.
Why Threshold Training Works for Ultra Trails
- Higher Volume, Less Fatigue: Running at threshold pace allows you to put in more training hours without overtraining. Unlike 5K-pace intervals or steep uphill sprints, threshold efforts let you build endurance without needing extended recovery.
- More Quality Sessions Per Week: Since threshold work is challenging but not maximal, you can stack multiple sessions throughout the week.
- Improved Efficiency on Technical Terrain: Ultra trail races require sustained effort on brutal terrain. Threshold training teaches your body to handle prolonged stress efficiently.
- Double Threshold Workouts for Extra Gains: Threshold training means Kris can do two threshold sessions in a single day to simulate ultra-race fatigue.
3. Train for Vert
Surprisingly, Kris doesn’t actually live in a mountainous area. Even if he did, it’s not realistic for most people to spend all their time training in the mountains.
To prepare for trail running, Kris does a lot of uphill treadmill and stair climbing exercises in the gym. But he warns that you really need to train for the downhills.
"If you're fit, but not prepared for the downhills, the end of these races can be pretty disgusting."
To train for the downhills, in the lead up to races he will go out and run downhills hard to "really try and beat up the body a bit to get those adaptations."
4. Take the Kit List Seriously
Ultrarunning races like UTMB require participants to carry certain gear. Kris says to go through the mandatory gear kit in detail. It isn’t enough to meet the bare requirements: make sure everything is useful—especially in emergency situations.
He gives "waterproof jacket" as an example. For an OTT race in 30°C weather, he’ll pack the lightest waterproof jacket he can find. But, for the Archivist in January, he will pack a heavier jacket. Yes, it might be heavier but it’s actually useful for the climate.
It doesn't matter how lightweight your gear is. If it isn't useful, it’s dead weight.
5. Test Your Gear Kit
Once you’ve thought through your gear kit, the next step is to practice using it. Kris even practices "simple" things like taking his water bottles out of his pack.
Perfecting these things means you aren't struggling with gear during the race, which saves time and also makes the race more enjoyable.
6. Aim for Higher Carbohydrate Intake
Running an ultra trail takes a huge amount of energy. The body’s natural glycogen stores deplete after approximately 90 minutes, so frequent fueling with fast carbohydrates is necessary.
On some of his first ultra trail races, Kris consumed around 65 grams of carbohydrates per hour—but he was "completely destroyed" at the end of those races. He quickly realized this wasn’t enough. Now, he consumes around 110 grams of carbohydrates per hour and it’s helped his performance.
For more info, read: Ultra Trail Running Nutrition
Kris has an Nduranz Nrgy Gel 45 in his pocket for fuel.
7. Treat the Race Like a Puzzle
Every ultra trail is different and adapting to these factors is key to success. Instead of relying on a one-size-fits-all approach, Kris treats each race as a puzzle with parts that need to be carefully arranged.
Some pieces of the puzzle are:
- Hydration: Some races have frequent water stations and refill points, whereas they are sparse in others.
- Fuel: In uncrewed races, you need to plan how you will carry all of your own nutrition.
- Terrain and Weather: These can affect your gear and nutrition choices, as well as pacing strategies.
To make solving the "puzzle" easier, Kris recommends planning the race by sections.
For example, he will look at a section between water sources. What’s the terrain like? How long will it take him to get there? How much water does he want to drink? Is it better to have more supplies during that section or a lighter pack?
8. Do Race Recce
No matter how carefully you plan each section of the race, miscalculations can happen. This is why serious ultra trail runners will do reconnaissance (recce)—or run through the course or parts of it before the race.
Not only does race recce help fix errors in planning and fine-tune gear selection, but it is great for mental preparation. Knowing what to expect on race day removes stress and unknowns so you can focus on racing.
Can’t get to the course for recce? You can replicate the race in your training. For example, Kris will do training loops. He’ll park his car, do a loop, and then go back to the car to pick up a bottle of water—because that’s when he’s expecting refill water during the race. Then he does another loop.
Want to hear more about ultra trail running? Listen to the full podcast episode.