Tips for Tackling Your First 50K Ultra

So you've conquered the 26.2 mile distance and are ready to take your running to the next level. Congratulations! Making the leap to the 50K ultra distance is an exciting (if daunting) milestone!

While 50 kilometers of trail running may only be a few miles longer than a standard marathon, the physiological and mental demands ramp up significantly. It's a distance that requires careful preparation, both physically and logistically.

But don't worry, with the right training and race-day strategy, you can crush your first 50K. Here are our top tips to help you get there:

Physical Preparation

The key to successfully completing your first ultramarathon is a smart, progressive training plan. While the mileage may seem manageable compared to the massive ultra distances, the sustained effort over 5+ hours is no joke.

Aim to increase your weekly long runs gradually, building up to at least 75-80% of your target race distance (around 25-26 miles). This helps condition your body to handle the time on your feet. Supplement these long runs with shorter, faster efforts to build speed and efficiency.

Don't neglect strength training, either. Exercises that target your glutes, hamstrings, and core will help prevent injury and improve your running economy over the later miles.

Finally, be sure to allow for proper recovery. Adequate rest, nutrition, and sleep are essential for handling the increased training load. Listen to your body and avoid the temptation to constantly push the limits.

Chafe-Free Clothing

Blisters and chafing are the bane of every ultrarunner's existence. And they can quickly turn a tough-but-manageable 50K into pure misery. 

Invest in high-quality, moisture-wicking running apparel that you've tested extensively in training. Avoid anything with seams or tags that could rub your skin raw. And make sure your socks are blister-proof - synthetic or wool fabrics are best.

On race day, be diligent about applying anti-chafe products to any areas prone to irritation. And don't forget to reapply these as needed during the event.

Foot Care

Speaking of blisters, proper foot care is critical for 50K success. Prevention is key, so make sure your toenails are trimmed short and your feet are well-conditioned from all those training miles.

Invest in a good pair of running socks and shoes that provide ample cushioning and support. Break them in thoroughly before race day to avoid any unwanted surprises.

If you do feel a hot spot developing, address it quickly by popping in an aid station and taking care of it. Slapping on some moleskin, taping the area, or even changing your socks can make a world of difference.

Fueling and Hydration

Keeping your body properly fueled and hydrated is absolutely crucial for 50K success. The sustained effort means you'll be burning through a ton of calories and fluid.

Experiment with different fueling options during training to find what works best for your individual needs and preferences. A mix of gels, chews, and solid foods is usually a good approach. And don't forget electrolyte drinks or tablets to replace the sodium and minerals you'll be sweating out.

Aim to consume 200–300 calories per hour, along with 16–24 ounces of fluid. But listen to your body — if you're feeling nauseous or bloated, dial it back. Better to be under-fueled than dealing with GI distress.

Be sure to take advantage of the aid stations along the course, but don't solely rely on what they provide. Bring your own backup nutrition and hydration to ensure you have a steady supply.

Beginner-Friendly Races

As you start researching 50K events, look for ones that are particularly beginner-friendly. This might mean a course with generous time cutoffs, ample aid stations, and a supportive community vibe.

The key is finding a race that will allow you to comfortably finish your first 50K without feeling rushed or overwhelmed. You want to be able to savor the experience, not just white-knuckle it to the finish line.

Footwear Selection

Your choice of running shoes can make or break your 50K performance. You'll want a pair that provides ample cushioning and support to handle the extended mileage, but isn't so heavy that it weighs you down.

Many ultrarunners prefer a shoe with a moderate 4–6mm heel-toe drop, as this tends to be more forgiving on the joints than a maximalist zero-drop shoe. And don't be afraid to try trail-specific models, which often have more aggressive lugs for better traction on uneven terrain.

No matter what shoes you choose, make sure they're well broken in before race day. There's nothing worse than dealing with blisters or discomfort from brand new kicks.

Final Tips

A few more pieces of advice to help make your first 50K a success:

• Familiarize yourself with the course map and elevation profile. Knowing what to expect can help you pace yourself strategically.
• Practice your fueling and hydration plan in training, right down to the specific products you'll be using.
• Stay positive and focus on small, achievable goals. Celebrate the little milestones along the way.
• Enlist the support of friends and family — their encouragement can provide a big morale boost.
• Be prepared to walk when needed. Hiking the uphills can actually be more efficient than running them when you're deep into the race.

Getting to the Finish Line 

Tackling your first 50K ultramarathon is a huge accomplishment, and with the right preparation, you can absolutely crush it. Just remember to listen to your body, manage your expectations, and soak up every moment of the journey.

This distance may push you to your limits, but crossing that finish line will leave you with an incredible sense of pride and accomplishment. Plus, you'll have earned some serious bragging rights! See you at the finish line!