Challenging ultra-long-distance trail running of 100KM and above is an important step for trail runners to move towards elite level. Such events usually involve long-term physical consumption, adaptation to complex terrain and extreme tests of psychological toughness. When challenging ultra-long distance for the first time, runners often make some common misunderstandings in training, equipment, supplies and psychological preparation, which lead to collapse or failure to finish the race.
By analyzing the success and failure cases of top runners abroad, this article will help you avoid these misunderstandings, master scientific training and competition strategies, and successfully complete the ultra-long-distance trail running challenge.

Excessive weight and ignoring the principle of lightweight
Common errors:
●Carrying too many supplies: Some runners are worried that they will not be able to replenish on the way, so they fill their backpacks with energy gels, energy bars, salt pills, water, etc., which makes the backpack too heavy.
●Carrying too much spare equipment: Worried about weather changes or emergencies, you may bring an extra jacket, trousers, and extra trekking poles, resulting in equipment overload.
●Failure to consider the impact of weight on running posture and cadence: Overloading the backpack will cause the body to lean forward, the cadence to decrease, and the burden on the knees and ankles will increase, making it easier to collapse during long downhill distances.
●Lack of weight training: The first attempt to carry a heavy bag during the competition, the body is not adapted enough, resulting in increased fatigue of core strength and lower limb muscles.
Case analysis:
French trail runner Xavier Thévenard carried more equipment than required (extra long-sleeved clothes and spare energy bars) in the 2015 UTMB, which increased the weight and caused serious physical exhaustion in the second half. He was forced to slow down and eventually only finished fifth.
American trail runner Anton Krupicka chose a lightweight backpack (about 3L) in his first 100-mile race (Leadville 100), carrying only basic supplies and relying on supply stations for replenishment. Although the shortage of supplies caused hypoglycemia in some stages, the reduced weight enabled him to surpass his opponent in the last 30KM and successfully win the championship.
Solution:
●Use lightweight equipment to reduce the burden on your back
○Prefer lightweight vest pack (3-5L) and only carry necessities.
○Control the capacity of the water bag between 1.5-2L, use the supply station to replenish water, and avoid carrying weight.
●Reasonably control the amount of supplies you carry
○Accurately estimate the required energy and water according to the length of the track and the distance between the supply stations.
○Control the amount of energy gel you carry to 1-2 per hour, and supplement with energy bars or salt pills when necessary.
●Perform weight training in advance to adapt to the carrying state
○Arrange backpack weight training more than once a week to simulate competition conditions, and control the weight of the backpack to 2-3kg.
○Enhance weight endurance through mountain hiking or trekking poles combined with running.
●Use a layered equipment strategy
○Wear quick-drying underwear + lightweight windproof jacket directly next to your body.
○Change clothes at the supply station when necessary to avoid carrying extra clothes in your vest pack.

Insufficient equipment running-in, discomfort during the competition
Common errors:
● Failure to run-in equipment: Replacing new equipment (such as trail shoes, running socks, backpacks, etc.) before the race leads to skin friction, blisters and wear.
● Backpack shaking or buckle loosening: Failure to adjust the backpack shoulder straps and chest straps leads to long-term shaking, causing shoulder and neck fatigue or waist pain.
● Inappropriate shoe size or socks: Swollen toes, too tight shoes or uneven sock thickness during the competition lead to blisters and black toenails.
● Insufficient anti-wear treatment: Ignoring anti-wear measures for key parts (such as armpits, inner thighs, toes, and heels) leads to skin damage or infection.
Case analysis:
American runner Timothy Olson changed to a new trail shoe before the race in the 2013 Western States 100. Because it was not fully run-in, blisters appeared on the soles of his feet due to friction during the competition, affecting his gait, resulting in a decrease in speed in the second half, and ultimately missing the championship.
Solution:
● Run-in your equipment in advance and complete equipment testing at least one month in advance
○ The race shoes should be run-in for more than 150 kilometers in training to ensure comfort and grip.
○ Test the weight and stability of the race backpack in long-distance training in advance.
● Choose trail running shoes that are suitable for your foot shape and track
○ Technical tracks: choose trail running shoes with stronger grip and deeper sole patterns.
○ Hard tracks: choose shoes with stronger midsole cushioning performance.
○ It is recommended to choose shoes 0.5 sizes larger than usual to adapt to foot swelling during long-distance running.
● Use high-performance running socks
○ Prefer moisture-absorbing and quick-drying materials (such as Coolmax, wool blends).
○ Choose seamless socks to reduce friction.
○ Prepare a pair of spare socks during the race to cope with wet or cold weather.
● Perform anti-wear and skin protection treatments
○ Use vaseline or anti-wear cream on areas prone to friction (toes, heels, inner thighs). ○Apply muscle tape or special anti-friction tape to the soles of the feet and between the toes to prevent friction.
●Vest pack adjustment and weight balance
○Adjust the chest strap and waist belt of the backpack to make the backpack fit the body and reduce shaking.
○Put heavy objects (such as soft flask) in the middle of the backpack close to the body to keep the center of gravity balanced.

Insufficient climbing training leads to physical collapse
Common errors:
●The training route is relatively flat and fails to adapt to continuous long climbs or steep slopes.
●Ignore muscle fatigue and heart rate adjustment after long-term climbing, resulting in physical collapse in the latter part.
●Ignore downhill training, resulting in a decrease in downhill speed or knee injury.
Case analysis:
Dylan Bowman, an American runner, collapsed in the continuous uphill section at an altitude of more than 3,000 meters in the Hardrock 100 due to insufficient climbing training before the race, and was eventually eliminated.
Solution:
● Develop a systematic climbing training plan
○ Arrange at least 1-2 long-distance climbing training sessions per week, with a cumulative climbing volume of 1500-3000 meters.
○ Structure the training into:
■ Long slope climbing (6-8% slope) training for 20-40 minutes
■ Short slope sprint (12-15% slope) training for 5-10 minutes
■ Downhill acceleration training to enhance lower limb stability and buffering capacity
● Use trekking poles to reduce lower limb pressure
○ Choose lightweight carbon fiber trekking poles to increase upper limb assistance.
○ Maintain a sense of rhythm by alternating between using trekking poles and running cadence.
Replenishment strategy: how to accurately control energy and water intake
In ultra-long-distance trail running of 100KM+, a scientific replenishment strategy is crucial. Long-term consumption of physical energy will lead to glycogen depletion, electrolyte imbalance and dehydration. If the replenishment strategy is not appropriate, it may cause hypoglycemia, gastrointestinal problems, muscle cramps and other conditions, and even directly lead to withdrawal from the race.
The following is a complete replenishment plan based on physiological metabolic laws and the actual experience of top runners.
Calorie intake strategy
During high-intensity exercise, the human body mainly consumes carbohydrates and fats. The glycogen stored in the body can only last for about 90-120 minutes, and then it must be replenished to maintain energy supply.
Target intake:
● 250-400 kcal per hour, adjusted according to body weight and competition intensity
○ 300-400 kcal/hour is generally recommended for men
○ 250-350 kcal/hour is generally recommended for women
● Carbohydrates are the main source, with fat and protein as supplements
Carbohydrate ratio:
● 60-90g carbohydrates per hour (i.e. 240-360 kcal per hour)
● Ideal ratio:
○ Glucose/maltodextrin: about 60-70%
○ Fructose: about 20-30% (helps prolong energy supply)
○ Cellulose: try to avoid (easy to cause gastrointestinal discomfort)
Supplementary food recommendations

Practical case:
Courtney Dauwalter consumed about 300 calories per hour in the 2019 UTMB, mainly from energy gels, sports drinks and fruit purees. She consumed a supply every 30 minutes to ensure a stable blood sugar level and energy supply.
Jim Walmsley consumed about 350 calories per hour in the Western States 100, mainly from energy gels and sports drinks, supplemented by bananas and salty potato chips, successfully maintaining a high pace and eventually breaking the track record.
Intake rhythm recommendations
●30-45 minutes before the start: consume 200-300 calories (such as energy bars + a small bottle of sports drinks)
●Every 20-30 minutes: consume 1 energy gel or half an energy bar
●Every 1 hour:
○1 energy gel + sports drink (to replenish electrolytes)
○Appropriate amount of salt pills (1-2 pills per hour)
Water and electrolyte balance strategy
Long-term trail running will cause a lot of sweating, resulting in the loss of electrolytes such as sodium, potassium, and magnesium in the body. Replenishing water alone may lead to hyponatremia (Hyponatremia), symptoms such as dizziness, fatigue, and muscle cramps.
Water intake rhythm:
●An average of 400-800ml of water per hour (adjusted according to weather and sweating)
●Adopt the principle of "small amounts and multiple times", drink a small sip (50-100ml) every 10-15 minutes
●In high temperature environments, increase the frequency of water replenishment and adjust to more than 800ml per hour
Electrolyte intake strategy:
●Replenish 1-2 salt pills (about 200-300mg sodium) per hour
●If you use sports drinks, take them with salt pills to ensure electrolyte balance
●If muscle cramps or fatigue occur, quickly replenish electrolytes (such as salt pills or salt water)
Practical case:
Spanish trail runner Kilian Jornet ensured electrolyte balance by taking a salt pill and about 600ml of sports drink per hour in the 2017 Hardrock 100. He still maintained good physical fitness in the high-altitude area in the last 20 kilometers and successfully crossed the finish line.
Special tips:
● If the weather is cold or the altitude rises, you need to reduce the amount of water you drink when the amount of sweating decreases
● If the weather is hot or humid, you need to increase the frequency of water replenishment and take extra electrolytes at the supply station

Energy replenishment strategy for the second half of the race
In the second half of a long-distance race, the digestive system is burdened, and nausea or difficulty eating may occur.
Adjust the replenishment strategy:
● Choose easily digestible energy sources (such as puree, sports drinks)
● Avoid solid replenishment and use liquid or semi-solid forms instead
● Eat in small bites to avoid consuming too much at one time
Actual combat case:
In the last 40 kilometers of the 2018 Western States 100, American trail runner Jim Walmsley changed his supply to only sports drinks and puree to avoid digestive burden and eventually set a new track record.

Psychological strategy: How to adjust yourself when you collapse
"Segmented goal" method
● Split the 100KM race into small goals of 10KM or 20KM
● Give yourself a small reward (such as a piece of chocolate) after completing each stage
● Focus on the "present" and avoid thinking about the finish line
Positive self-talk
● Use "I can do it" instead of "I can't do it"
● Use phrases: "Run one kilometer at a time" and "Hold on for another 10 minutes"
● Repeat positive words of encouragement when it is difficult
Visualize the experience of success
● Simulate the scene of crossing the finish line in your mind
● Imagine the scene of relatives and friends welcoming you at the finish line
● Recall your successful training and competition experience when you collapse

Recommended Equipment List: A Complete Guide to Lightweight Trail Running Equipment
In ultra-long-distance trail running (100KM and above), choosing the right equipment is crucial. The right equipment not only improves comfort and reduces injuries, but also protects you in extreme environments and helps you continue to persevere when your physical and mental state declines.

Trail running vest pack: capacity, fit and functionality
Selection principle:
Moderate capacity to meet the needs of supply and equipment carrying (8L-12L is recommended for 100KM+)
High fit, no shaking, no rubbing of the skin
Good balance between breathability and weight
Multiple convenient access pockets for quick access to supplies during the race
Recommended reasons:
●If the capacity is too small, it may lead to insufficient supply or insufficient equipment; if the capacity is too large, it will increase the weight and waste physical strength
●High-quality vest pack usually have excellent weight distribution and breathable design to reduce the burden on shoulders and back
●Front storage compartment and soft water bottle slot design for easy access at any time
Trail running shoes: grip, cushioning and support
Selection principle:
Strong grip on the sole, adaptable to various terrains (mud, stone, wet)
With medium cushioning, balanced rebound and ground feel
Good fit Good, to prevent toe collisions caused by long-term downhill
Good breathability and drainage capacity 
Recommended reasons:
● Insufficient grip can cause falls on slippery or gravel roads
● Excessive cushioning may weaken the sense of the ground and slow down reactions
● Sufficient toe protection and toe space to prevent black nails during long-distance downhill
Soft flask and soft reservoir: capacity and convenience of drinking water
Selection principles:
Capacity is not less than 1.5L (2L or more is recommended for long distances or high temperature environments)
With a nozzle or extension tube, it is convenient for drinking water while running 
Recommended reasons:
● Soft flasks are light and easy to use
● The extended nozzle design allows for quick drinking while running and reduces the dwelling time
● Breathable materials reduce heat accumulation and improve comfort
Clothing: breathability, quick drying and comfort
Selection principles:
Moisture wicking materials are used to prevent sweat from soaking
Good fit, reducing friction
With UV protection 
Recommended reasons:
●Quick-drying fabric quickly returns to dryness on rainy days or after sweating
●Smooth seams or seamless design can reduce friction and avoid abrasions
●UV protection materials are suitable for long-term exposure to the sun
Wind and rainproof equipment: lightweight portability and protection performance
Selection principles:
Wind and waterproof capabilities reach 10K (water pressure resistance) or above
Lightweight and foldable, easy to store
Breathable design to reduce internal heat accumulation
Recommended reasons:
●Lightweight windproof jacket provides protection in extreme weather
●Foldable design is easy to carry in a backpack and saves space
●Highly breathable fabric prevents internal moisture and heat accumulation
Lighting and safety equipment
Selection principles:
Headlight brightness is not less than 300 lumens and supports long battery life
Waterproof level is above IPX4
With red light or flashing mode Recommended equipment:
Other auxiliary equipment
●Hiking pole: carbon fiber material, lightweight and portable (such as Black Diamond Distance Z)
●Medical patch: prevent abrasions on the feet and underarms
●Sunscreen and lip balm: protect the skin during long-term exposure to the sun

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