Lessons Learned the Hard Way on the Trail
By The Fed Diabetic Runner
Ultrarunning is often described as a test of endurance, mental toughness, and stubborn determination. But if you ask experienced runners what really makes or breaks a race, the answer is often much simpler:
Nutrition.
You can train for months, dial in your pacing strategy, and have the perfect gear—but if your fueling plan falls apart, the miles will catch up with you.
Nutrition mistakes are one of the most common reasons runners bonk, drop from races, or struggle through the final miles.
The good news? Most of these mistakes are completely avoidable.
Here are 10 of the most common nutrition mistakes new ultrarunners make—and how to avoid them.
1. Waiting Too Long to Start Eating
One of the biggest rookie mistakes is waiting until hunger kicks in.
By the time you feel hungry, your body is already running low on energy.
A better approach is to start fueling early.
Most runners begin eating within the first 30–45 minutes of a race, even if they don’t feel like they need it yet.
Think of fueling like topping off a gas tank—you want to stay ahead of empty.
2. Not Eating Enough Calories
Ultras burn an incredible amount of energy.
Many runners underestimate how much fuel they need.
A general guideline is:
200–300 calories per hour
This can come from gels, real food, aid station snacks, or a mix of everything.
If you fall behind on calories, catching up later can be very difficult.
3. Only Training Your Legs (Not Your Gut)
Your stomach needs training just like your muscles.
If you never practice eating during long runs, race day can be a rude awakening.
Common issues include:
- Nausea
- Bloating
- Cramping
- GI distress
Long training runs are the perfect time to practice your race fueling strategy.
4. Trying Something New on Race Day
This rule is practically sacred in endurance sports:
Nothing new on race day.
That includes:
- New gels
- New drink mixes
- New foods
- New caffeine strategies
What works for another runner may not work for your stomach.
Stick with what you’ve tested during training.
5. Relying Only on Sweet Foods
At the start of a race, sweet foods can taste great.
After several hours, they can become unbearable.
Many runners eventually experience sweet fatigue, where the thought of another gel makes their stomach turn.
That’s why mixing in salty foods can help:
- Pretzels
- Crackers
- Broth
- Sandwiches
Variety keeps your stomach happy.
6. Ignoring Hydration
Fueling isn’t just about food.
Hydration is equally important.
Most runners aim for roughly:
16–24 ounces of fluid per hour
This varies depending on:
- Temperature
- Elevation
- Sweat rate
- Race intensity
Learning your hydration needs during training is critical.
7. Not Using Aid Stations Properly
Aid stations are one of the best parts of ultrarunning.
They often include foods like:
- Bananas
- Peanut butter sandwiches
- Chips
- Pretzels
- Candy
- Broth
But new runners sometimes rush through without eating enough.
Taking an extra minute to refuel properly can make the next section of the race much easier.
8. Eating Too Much at Once
When runners realize they’re behind on calories, they sometimes try to fix it by eating a large amount all at once.
This often leads to stomach problems.
Instead, focus on small, frequent bites throughout the race.
Steady fueling is easier on the stomach than sudden calorie overload.
9. Ignoring Blood Sugar Signals
For endurance athletes managing metabolic conditions, fueling requires extra awareness.
For diabetic runners, maintaining stable blood sugar during long races is critical.
Consistent carbohydrate intake can help:
- Prevent crashes
- Maintain energy levels
- Avoid large spikes and drops
Learning how your body responds to different foods during long runs is key to building a safe fueling strategy.
10. Overcomplicating Your Fueling Plan
New ultrarunners sometimes think they need complicated fueling systems involving dozens of specialty products.
In reality, many runners succeed with very simple fuel sources:
- Bananas
- Applesauce packets
- Peanut butter sandwiches
- Pretzels
- Honey packets
- Rice balls
Your body doesn’t care about fancy packaging—it just needs carbohydrates.
Final Thoughts from The Fed Diabetic Runner
One of the most fascinating things about ultrarunning is how personal fueling strategies can be.
What works perfectly for one runner might be a disaster for another.
The key is experimentation during training.
Dial in what works for your body, your stomach, and your race pace.
Because in ultrarunning, the difference between struggling and thriving often comes down to something surprisingly simple:
Did you eat enough?
Fuel well, stay consistent, and keep moving forward.
Leave a Reply