Running News Daily

Pro tips for your first ultra

"It’s a long way. Get comfy being uncomfy. And smile," says Australian ultra-trail pro Lucy Bartholomew.

When pro ultra-trail runner Lucy Bartholomew opened her social media to questions recently, she was met with a flood of queries from runners preparing for their first 100K or 100-mile adventure. Her advice wasn’t just practical—it was a masterclass in mindset, offering wisdom that will resonate with anyone tackling a challenging race, no matter the distance. Here’s how Bartholomew’s approach could help you crush your goals while enjoying the journey.

Curiosity and gratitude

Bartholomew believes perspective is key to a good day on trails. “What a privilege/What a way to spend a day (and night!)/What a thing for your body to allow you to do,” she shares. Shifting your mindset from obligation to opportunity can reframe even the toughest sections of a race.

She also has powerful advice on staying present: “Take it one step at a time. The impermanence of each moment when running is my fav part. Stay curious. Stay open-minded.” Ultras are long, unpredictable and transformative. Embracing the unknown with curiosity can turn challenges into adventures.

Gratitude is another key to a strong performance and a fulfilling experience. “Give energy to others and you get energy back. Say thank you to the vollies [volunteers], your crew, your legs,” Bartholomew says. From aid station volunteers to cheering spectators, acknowledging the support around you creates a positive feedback loop.

Effort, attitude and adaptability

When it comes to race-day strategy, Bartholomew keeps it simple: “Nibble nibble sip sip. Keep that energy flow in.” Consistent fuelling and hydration are non-negotiable during ultras. Pair this with frequent mental and physical check-ins. “Do little checks of toes to your nose if there is anything you need to adjust, especially approaching checkpoints,” she advises. A small fix early can prevent a big issue later.

Mindset plays a monumental role, too. “You’ve got two things you can control; your effort and your attitude. They can be your biggest superpower and your worst enemy. Pick.” Choosing to manage these factors wisely can help you stay in control, even when everything else feels uncertain.

Celebrate the journey

Ultras are about more than just finishing—they’re about embracing the discomfort and finding joy along the way. “It’s a long way. Get comfy being uncomfy. And smile,” Bartholomew suggests.

And when the race is over? Don’t rush to the next goal—take time to acknowledge what you’ve achieved. “Oh and when you’re done, don’t let it slide by; wrap yourself in it. You don’t need a next—you have a now. You dared to do something that is scary, takes guts, shows belief, exemplifies courage and highlights character. Steep in that achievement, regardless of result,” Bartholomew says. “What a sport!”