A Guide to Fuelling for Ultra Running

We got in touch with ambassador Paul Barr to find out more about Ultra Running, and how Active Root can help fuel you for it. Here's what he had to say!

My name is Paul Barr, and I am an ultra runner. I have been running ultra distances for around four years now and was trail running shorter distances before that. I started off doing this for fun, but now I am looking to push myself further and achieve better results.

The thing I enjoy most about ultra running is that you learn a lot about yourself during each race. You experience highs and lows throughout the event, but you need to keep moving forward. Words can’t explain the feeling of crossing that finish line after hours of effort and determination.

An ultra marathon is any distance over the traditional 26.2-mile marathon, although races usually start around the 30-mile mark. The races I compete in are all off-road trail events. The terrain can vary greatly, from forest trails and boulder fields to river crossings and mountain routes.

The changing weather can be a real challenge on this type of terrain, with some races requiring runners to have specific skills or experience just to enter. One of the biggest differences between ultra marathons and standard marathons is that you can spend hours running alone in remote locations, sometimes throughout the night in difficult weather conditions. This is where you really discover what you’re capable of and learn how to push through your limits to reach the finish.

My training programmes usually work in blocks and depend on the type of race and distance I am preparing for. I have a running coach who helps with this and sends me a monthly training plan. If I’m training for a specific race, I try to train on terrain that closely matches the event. For example, when preparing for the West Highland Way Race, I spent time training on different sections of the route itself.

For ultra running, pacing is key. You don’t want to go out too hard or too fast and burn yourself out halfway through the race. I usually aim for a steady pace during the first half and then try to increase the effort in the second half if I’m feeling strong. I use different settings on my watch to help monitor this.

One of the biggest mistakes to avoid is making changes on race day that you haven’t practised during training, whether that’s trying new nutrition, new kit, or different pacing strategies. I made this mistake early on and had to learn the hard way. If I could go back and change one thing, I would have started following a structured training plan much sooner. I’ve improved significantly since working with a coach and following a proper programme.

When it comes to nutrition, I mainly use Active Root Energy Gels, Electrolite, and Sports Drink Mix. I’ve recently started using the Energy Bars as well, and I’m looking forward to incorporating them more into both my training and racing.

The Sports Drink Mix and Gels are products I regularly use during both training sessions and races, while the Electrolite is something I use most days, particularly in the lead-up to a big event. The gels and drink mix work really well during long runs because they’re easy to carry, lightweight, and convenient to consume while moving.

During my runs, I aim to eat something every 30 minutes. The gels and drinks go down easily and are generally kind on my stomach, which is particularly important during longer races. I also increase my electrolyte intake in the days leading up to an event, especially if hot weather is forecast, to help ensure I’m properly hydrated on race day.

Good nutrition is one of the most important factors in ultra running. Even with the best training in the world, if you don’t fuel correctly, you’re likely to struggle later in the race. Having a nutrition strategy that you’ve tested in training can make a huge difference when you’re spending many hours on the trails.

Looking ahead, I want to continue competing in races while also taking on my own running challenges. I’ve wanted to break the 100-mile barrier for some time now, and I have a plan in place to achieve that goal.

There are also some major mountain routes in Scotland that are traditionally completed as multi-day walks, and I’d love to attempt them as continuous running challenges. Seeing other athletes take on these kinds of adventures and break records inspires me to keep pushing myself and discovering what I’m capable of.

I’m excited to see what the future holds and where ultra running will take me next.