How I Prepare for a 50-Mile Race as a Very Average Ultra Runner

Dec 01, 2025

How I Prepare for a 50-Mile Race as a Very Average Ultra Runner

I’m not the fastest runner on the start line. I don’t win races. I don’t float up hills.

But I do care a lot about details.

This isn’t “how you should prepare for a 50-mile race” from an elite athlete. This is exactly how I prepare for a 50-mile ultra as a very average, very human runner who wants to have the best day possible, avoid disaster, and sneak in a personal record if things go well.

If you’re a middle-of-the-pack runner who likes being over-prepared rather than under-prepared, this is for you.

The Big Idea: Particular, Not Spectacular

In an investigation, details matter. A 50-mile race is the same.

You don’t have to be spectacularly talented to have a good day.
You just need to be particular:

Particular about logistics
Particular about route planning
Particular about nutrition
Particular about drop bags and gear
Particular about food before the race

I over-prepare on purpose because I’d rather have something in a drop bag I never touch than desperately need something that isn’t there.

Step 1: Start With Logistics (So You Don’t Ruin the Trip)

Before I think about gels or shoes, I start with boring logistics. These are the things that can quietly destroy your race before you even reach the start line.

Read the Race Guide Like It Matters (Because It Does)

I pull up the race guide on my computer and answer questions like:

When and where is bib pickup?
Do I need an ID? (Most races won’t let you pick up for someone else.)
When do drop bags have to be dropped?
What time does the parking lot open?
Is there mandatory gear (headlamp, jacket, etc.)?
What time does the race start, and what time is sunrise?

For the 50-miler this post is based on:

I had to drop bags the day before between 2–6 p.m.
Parking opened at 5:00 a.m. and the race started at 6:00 a.m.
Sunrise was around 7:00 a.m., which meant I’d need a headlamp for the first 20–30 minutes.

That’s already several easy ways to mess up if you don’t pay attention.

Build a Simple Itinerary

Then I create an itinerary on my phone so I don’t have to think on the fly:

Leave home: 6:00 a.m. (day before)
Arrive in town: around 1:00 p.m.
Bib pickup: 2:00 p.m.
Optional shakeout run: short 10–20 minutes
Dinner: pre-planned meal
Bedtime: set time (no scrolling)
Wake-up time: calculated backward from race start
Parking arrival: at opening or slightly after

Once this is written out, I review it once so I don’t waste mental energy later.

Use a Checklist to Catch the “Race-Ending” Mistakes

I keep a simple checklist I run through before leaving home:

One forgotten ID or headlamp can turn months of training into a mess. This is cheap insurance.

Step 2: Study the Course and Load the GPX File

Once logistics are handled, I move on to course intelligence.

Old Method: Sticker Chart on My Phone

I used to:

Print the aid station chart (distances, drop bag locations, etc.) on sticker paper
Stick it to the back of my phone

That way, at any time I could pull out my phone and instantly see:

What mile I was at
How far to the next aid station
Where my drop bags were

Yes, you can screenshot it, but then you’re fumbling with Face ID, sweaty fingers, sunglasses, and menus. I liked having it physically visible.

New Method: GPX File on My Watch

Now I mostly use GPX navigation on my watch (Garmin or Coros).

Here’s what I do:

Go to the race website on my phone
Download the GPX file for the 50-mile course
Save it to my phone’s files
Share it to the Garmin or Coros app
Sync with my watch like any other run

On race morning, I select:

Trail Run → Navigation → [Race Course]

This gives me:

The course map
Elevation profile
Rough location of aid stations
A way to see what climb or descent is coming

That helps me decide:

When to push
When to back off
When to top off water
When to mentally brace for a big climb

Step 3: Break the Race Into Bite-Sized Segments

My 50-miler in this example had key points at:

Start → 15 miles → Drop Bag 1
Drop Bag 1 → 34 miles → Drop Bag 2
Drop Bag 2 → 50 miles → Finish

So I think of the race as three blocks:

0–15 miles
15–34 miles (19 miles)
34–50 miles (16 miles)

For each block, I estimate time, not just miles.

Example for the first segment:

Target pace: ~12 min/mile (knowing terrain will mess this up)
15 miles × 12 minutes = 180 minutes = 3 hours

I’ll adjust up if there’s a lot of climbing. A mile with 1,000 feet of gain is not the same as a flat mile.

On a previous 50-mile race:

Fastest mile: 8:30
Slowest mile: 29:00
Heart rate: roughly the same effort for both

That’s why I care more about time on feet between aid stations than just “15 miles.”

Step 4: Pace by Heart Rate, Not Ego

I’m not a coach or a scientist, but after enough ultras, I’ve learned my body fairly well.

For a 50-mile race:

I can hold around 140 bpm for about 12 hours without blowing up
If I’m hovering in the 130s, I know I’m in a safe, sustainable zone

My simple pacing rule:

If my heart rate is way above 140, I back off
If I’m chilling at 130 and feel good later in the race, I may allow effort to creep up

I’m not sharing my numbers so you copy them. I’m sharing them so you see the principle:

Use heart rate as a guardrail to prevent “felt good at mile 10, dead at mile 32.”

There is almost always time to push later. There is never a good reason to wreck yourself in the first third.

Step 5: Build a Nutrition and Hydration Plan

Now that I know my segments and time estimates, I can plug in nutrition.

I’m not a nutritionist, but here’s what has worked for me.

My Simple Gel Math

For me:

One gel every 30–45 minutes keeps the wheels on
Going an hour or more without calories in a 50-miler = trouble

Example for a 3-hour segment:

3 hours = 180 minutes
180 ÷ 45 minutes ≈ 4 gels

So I’ll start the race with 4–5 gels on me, planning to eat one every 30–45 minutes and top off with carb drink and aid station food.

Carb Drink Strategy

I prefer to get as many carbs as possible through liquids:

Gels feel like eating
Drinks feel like drinking, which I’m going to do anyway

So I:

Start with bottles pre-mixed with a carb drink + electrolytes
Mix more in my drop bags so I know exactly how many carbs I’m getting

Aid station carb drink is often watered down compared to what I like, so I use it as backup, not my primary source.

Caffeine Rules

I like some caffeine, but not a roller coaster.

Rough rule for me:

1 caffeinated gel every 3 hours or so
Coffee in the morning, then light caffeine during the race

I don’t want:

Coffee + 75 mg caffeinated gel + another caffeinated gel 30 mins later
That’s when I start to feel wired and weird instead of focused and calm

Step 6: Drop Bags, Headlamps, and “Camel Up” Strategy

For this race, I’m going solo and spectators are only allowed at the start and finish. That makes drop bags more important.

Headlamp Logic

Start: Dark (6 a.m. start, 7 a.m. sunrise)
Likely finish: between 11–12+ hours, which means I might finish in the dark

My plan:

Start with a tiny, ultra-light headlamp (just needs ~30 minutes of use)
Put a more powerful headlamp in the second drop bag at mile 34

Yes, it’s slightly risky if a drop bag goes missing, but in every race I’ve done, my bags have been there. And knowing I need that bag motivates me to keep moving.

What I Pack in Drop Bag 1 (Around Mile 15)

Swap headlamp out
Option to grab sunglasses if it’s bright
A few extra gels
Pre-mixed carb drink bottles
A container of coconut water to “camel up”
Anti-chafe and blister prevention for touch-ups
Sunscreen if the day is heating up

“Camel up” just means:

Drink a large amount at the aid station so you don’t have to carry unnecessary fluid between stations.

Example: I’ll drink a full bottle of coconut water in 15 seconds at the drop bag, then leave with just enough water for the next stretch.

What I Pack in Drop Bag 2 (Around Mile 34)

By this point, things can get ugly. So this bag has:

Backup headlamp (for the finish in the dark)
Extra gels and carb drink
Extra electrolytes (like salt packets or electrolyte mix)
Backup socks
Blister-prevention product and anti-chafe
Spare headlamp battery

If it’s been raining and my feet are soaked, I’ll:

Change socks
Dry feet as best as possible
Reapply blister prevention
Start the final 16 miles with fresher feet

Step 7: Gear I Use at the Start

Here’s what I actually leave the hotel wearing or carrying:

On my body:

Shorts
Shirt
Running socks
Running shoes
Hat
Lightweight jacket (weather-dependent)
Blister prevention on feet
Anti-chafe on:
- Nipples
- Thighs
- Underarms
- Where my vest rubs

In my vest:

2 × 500 ml bottles with carb drink + electrolytes
4–5 gels
Ultralight headlamp
Small action camera (I usually leave my phone behind in races)

I don’t listen to music in races, so I’m not juggling headphones or playlists. For me, 50 miles is still “short enough” that I can stay present and push through.

Step 8: The Three Big Reasons People Drop Out (And How I Plan Around Them)

Most DNFs in ultras seem to come from three main buckets:

Gut issues
- Can’t keep food down
- Severe stomach cramps
- Vomiting or no appetite
Foot issues
- Blisters so bad the skin tears and raw flesh rubs
- Wet, macerated feet
- Untreated hot spots that become disasters
Overall fatigue / under-training
- Body simply not ready
- Or, often, a combo of poor nutrition + pacing

So my planning is aimed directly at these:

Gut:
- Tested gels and drinks in training
- Regular, predictable fueling schedule
- Avoid over-caffeinating
Feet:
- Blister prevention applied carefully before the race
- Clean socks and shoes
- Backup socks + product in drop bag
- Optional foot care if weather is bad
Energy:
- Heart-rate based pacing
- Not racing the first half
- Respecting the distance

I’m not “PR or ER.” I’m not trying to find the absolute limit where I crash and burn. I’m trying to finish strong, especially as someone recovering from injuries.

Step 9: Carb Loading Without Accidentally Bingeing

This part is more personal but important.

I’ve struggled in the past with overeating, especially under stress. Pre-race nerves + “carb loading” can be a dangerous combo.

Even elite runners sometimes overdo it. I heard about a guy who could run a 100K in under 8 hours and still sabotaged his race by overeating the night before.

So my rule:

I’d rather start a race feeling a little light and hungry than bloated and heavy.

What I Actually Eat

In the 24–48 hours before race day, I focus on:

Good whole foods
Stable, familiar meals
Enough carbs, but not a free-for-all

Common choices:

A clean burrito or bowl (like a Chipotle-style bowl):
- Rice
- Beans
- Veggies
- Protein
Fruit throughout the day
Plenty of water and electrolytes

The Pre-Race Smoothie

On race week, I’ll often make an “immune-boosting” smoothie to feel good and stay healthy. A version might include:

Kale
Celery
Orange
Coconut water
Tiny bit of garlic and ginger on non-race days

On race morning, I’ll:

Skip the heavy garlic/ginger
Add a banana
Keep it lighter and gentler on the stomach

I don’t go wild on pasta binges. I just eat enough, stick to familiar foods, and avoid using “carb loading” as a license to stress-eat.

Step 10: My Simple Race-Week Checklist

By the time race week hits, here’s what I like to have done:

Logistics

Race guide read and key details noted
Travel plan and lodging set
Bib pickup time and location saved
Start time, parking time, sunrise time noted

Course & Strategy

GPX file downloaded and synced to watch
Aid station distances reviewed
Race broken into segments (time + miles)
Heart rate range decided (for me, around 140 bpm max early)

Gear

Clothes laid out for race morning
Shoes + backup socks
Headlamp(s) + batteries
Hat, jacket, sunglasses (if needed)
Blister prevention + anti-chafe

Nutrition & Hydration

Gels counted and divided by segment
Carb drink and electrolytes pre-portioned
Drop bag nutrition packed (gels, drink mix, extras)
Plan for “camel up” drinks at drop bags

Food

Race-eve dinner chosen (simple, familiar)
Race-morning breakfast planned
No last-minute “mystery foods”

Final Thoughts: You Don’t Have to Be Special, Just Prepared

I’m not an elite ultrarunner. I’m a very average runner who likes long days on the trail and hates preventable mistakes.

My philosophy for a 50-mile race is simple:

Respect the logistics
Respect the course
Respect your gut
Respect your feet
Respect your energy

If you do that, you give yourself a chance to have a really good day, even if you never stand on a podium.

If you picked up even one or two small ideas from how I prepare—whether it’s GPX files on your watch, the way you think about drop bags, or just being more intentional with food—then this “particular, not spectacular” approach has done its job.

Kramer Ammons

How I Prepare for a 50-Mile Race as a Very Average Ultra Runner