10 Published: Jul 25, 2016 8:09 AM EDT

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by David KieferWinter Trail Running Safety Tips

Ryan Hulvat

Contrary to logical thought, 100–mile races are a realistic goal for even the average runner. Ian Torrence, veteran ultrarunner and McMillan Running coach, insists that it’s within reach for anybody who’s serious about preparation. “If you really have a love for the sport of running and you like being out there, that’s going to contribute highly to your success,” Torrence says. “If your goal is to stand by the water cooler at work and tell people you ran this crazy 100–mile race, you’re not going to succeed.”

Jessica Cranford, winner of Florida’s Skydive Ultra, put it in more specific terms: “You’re faced with both doubt and determination. But once you’ve crossed the start line, you’ve decided on determination.” (For more, check out A Guide to Trail Running for Beginners?)

Here are tips on how to make this milestone seem possible.

Find a Trail

Published: Jul 25, 2016 8:09 AM EDT.

Most 100–mile races are on trails. So, get used to them. “There are a lot of components with trail running that are different than road running—the terrain, moving up and down, and tempering your quads and your legs for that kind of abuse,” Torrence says. “It’s also seeing your normal 8–minute pace go to 14 minutes and being okay with that.”

Stay on Your Feet

Casey Crafford

It’s one thing to enjoy a leisurely run in the woods, but it’s another to do it for hours on end. However, those are the kinds of runs that establish the longevity you will need for a race that could take more than 24 hours. “You need to know what it’s like to be on your feet for four to five hours on the trails in training,” says Sage Canaday, a top mountain, ultra and trail runner. “Get used to the wilderness.”

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Progress, Don’t Dive Headfirst

Casey Crafford

Start with a trail half marathon, or a 50K if you’ve already completed a road marathon, and add distance from there. “When you try a 50–miler, hang out there until you’re comfortable,” Torrence says. “There’s a lot to learn there—the whole nutritional and hydration component that you can’t quite get in a marathon.” Next, try 100K and, finally, 100 miles.

Don’t Overdo It

Ty Milford

A misconception is the amount of mileage it takes to prepare. Magdalena Boulet, a U.S. Olympian in the marathon, covered more weekly mileage while training for 26.2 miles than the 80–100 she’s doing as she prepares for Western States. Emily Harrison, an Olympic Marathon Trials qualifier, U.S. and world 50K road champ, and coach, concurs. “The most important thing is being healthy and showing up at the start line refreshed and not fatigued and burnt out already,” Harrison says.

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Get a Crew

Brian Dalek

It’s essential for runners to have a team of supporters to provide aid and encouragement during those long hours. Tim Schaum, overall winner of Florida’s Skydive Ultra 100–miler, says his crew kept his mind off the pain and discomfort. “It was a memorable experience to have my closest friends join me on the final lap,” he says. “I will never forget it as long as I live.”

Break It Up

Ryan Heffernan

The 100–mile figure is daunting and incomprehensible. In his first 100, Torrence was going to quit at 50 but was convinced to make it to the next aid station, and the next, until he finished. Find a way to chop the distance up in pieces.

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Tough It Out

Ryan Heffernan

Hal Koerner, a Hardrock 100 and Western States champion, says that everybody crosses over into unknown territory in their first 100–miler. Don’t panic. Harrison says it’s good to think about how you will handle possible scenarios before you start. “Just stay calm,” she says. “Is it a serious situation, or something you keep going through?”

Don’t Stop At One

Brian Metzler

Most vets say that it takes several attempts to understand it. The distance is so huge that the learning curve is even bigger than other races. “The respect for the distance does not change, it matures,” Schaum says. After first completing a 100, it’s time to correct mistakes for the second.

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Know When You’re Ready

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Be patient. “Being humble about the distance is one of the best ways to leverage confidence when it comes to ultrarunning. You’ll know you’re ready when you can visualize success,” Koerner says. “The mileage doesn’t loom as large anymore, and you can come to terms with a day or more of running.”

Learn From Others

Ryan Hulvat

Find a group or a coach who can share wisdom. The Florida Ultra Runners group, for example, provides a few gems on its Facebook page: “No matter how bad things get, keep moving,” and “It’s not just a race, it’s a life–altering experience.”