You’ve just discovered trail running and you’re already dreaming of wearing a bib at the UTMB or the Diagonale des Fous? These extraordinary adventures are dreamy. The emotional finisher videos, the feats of the greatest champions, the grandiose panoramas, the 100 miles trails… it definitely makes you want to be part of it. But behind the dream, there is a harsh reality: you don’t become an ultra-trailer overnight.
In this article, I’m going to share practical and applicable advice on increasing distances in trail running without getting injured, neither physically nor mentally. A reasoned progression plan, based on experience, so that you can savor each step and stay motivated in the long term.
The trap of the UTMB dream: a finish line… but at what cost?
We see it more and more: runners register for a 100 km UTMB World Series in their first year of trail running. Why? To earn a precious Running Stone and have a chance to run the UTMB the following year.
The problem is that some manage to finish… but most fail, sometimes heavily. Injuries, dropouts, demotivation. An ultra is not just a longer race. It’s an extraordinary effort that requires patience, humility, and above all, experience.
So before aiming for the ultra, you need to ask yourself an essential question: have I really laid the foundations?
Progressivity to increase distances in trail running: the key to lasting
If you want to go far in trail running, you need to build a solid base. You don’t build a house without foundations. The body – like the mind – needs time to adapt to the constraints of long distances and elevation gain.
Progressivity is a key factor of success in trail running. By respecting the steps, you significantly reduce the risk of injury and gradually increase your resistance, better preparing you to face the unexpected.
Step 1: mastering the 20 to 40 km formats
Are you a beginner or coming from the road? Start with short to medium trails, between 20 and 40 km. Vary the terrains: flat, technical, mountainous. It’s at this stage that you learn to manage your effort uphill, to descend without overloading your quadriceps, to eat well.
You will also discover the basics of trail equipment: backpack, flasks, poles, suitable shoes, nutrition,… All elements to tame and validate on a 40 km trail before thinking about crossing the 50 km mark.
Step 2: tackling the 80 to 120 km formats
Once comfortable with intermediate distances, you can consider moving on to long trails. Events like Les Templiers, the 90 km du Mont-Blanc, the CCC, or SaintéLyon are demanding but accessible with good preparation.
This is where you test night management, long self-sufficient sections, weather variations. You learn to listen to your body, manage downturns. These races are an essential step before aiming higher.
Step 3: aiming for the ultra beyond 120 km
If you have taken the time to progress, if your body copes well, and if you feel ready, then you can consider tackling an ultra of over 120 km. UTMB, Diagonale, Échappée Belle… These are formats of extreme endurance, reserved for experienced runners.
You must have validated all previous steps and not make UTMB an obsession. It is not an end in itself, but a milestone among others, rewarding your progress.
In summary, I recommend 2 years at each level. If you want to go faster, respect at least 1 year to validate the 20-40 km formats, then 1 year on the 80-120 km formats.
My mistakes, my lessons: the experience of a rushed trailer
I speak from experience. Having started trail running in 2018, I quickly moved on to longer and longer formats in 2019. The MCC, the 6000D… And on the 6000D, I said to myself: « Come on, give it your all on the final descent » when I had already done 3000m of negative elevation gain. Bad idea. Knee injury. I finished by walking, frustrated.
In 2021, I completed the CCC (100km of the UTMB, 6000D+). Then I tried the XXL Race, a 110 km over two days, with a midnight start. An ideal format to learn how to manage the distance. But right from the start, my headlamp failed. A simple gear mistake, and I found myself running in the dark… Luckily, a friend I randomly met on the course was able to lend me his spare headlamp…
The following year, I registered for the UTMB (170km, 10,000D+). I held on until km 130, then I dropped out. Again, that knee. I had skipped a step: I should have done a race of 120-130 km that year to prepare for it.
But these mistakes served me well. In 2023, I came back better prepared. I completed the UTMB in under 30 hours, in the top 150. And I did it with a smile (okay, still with a bit of suffering), without any breakage. Because this time, I was ready.
Ps: I had over 15 years of running experience when I started trail running, and over 25 trail races under my belt before I tackled the UTMB).
Learning at each stage: the trail’s school
In trail running, each distance teaches you something. On a 40 km, you may eat poorly, or poorly manage your effort, and still finish. On a 100 miles, the slightest mistake can cost you the abandonment.
You must learn to:
- Manage your nutrition and hydration over time
- Avoid heat strokes and cold snaps
- Choose your gear carefully (headlamp, backpack, shoes…)
- Listen to your body, anticipate warning signals
Personally, my weakness was muscle fatigue. So I strengthened my general physical preparation, added hill work and specific strengthening exercises. This is what allowed me to better withstand long descents.
Nutrition, too, is something you work on. Some have trouble digesting gels, others lack salt. You have to test during training, in real conditions, to avoid unpleasant surprises on race day.
Don’t skip the steps, savor them!
Trail running is a school of patience. And if you want to last in this sport, the journey must be as important as the destination. There will be ups, downs, maybe injuries, but also magical moments. Sunrise on a ridge, exhilarating descents, unforgettable encounters.
The important thing is not just to finish the UTMB or the Diagonale des Fous. It’s everything you will have built to get there.
And don’t forget, there are not only these 2 trail monuments. Our territories are full of magnificent trails worth exploring. They will allow you to experience exceptional moments and learn more about yourself.
So, what is your trail dream?
And you, on which distance do you feel comfortable today? Which race makes you dream?
If you want a helping hand to structure your progression, avoid common mistakes, and train intelligently, discover RunMotion Coach, the official coaching app of the UTMB World Series and over 30 partner trails (SaintéLyon, Les Templiers, Marathon du Mont-Blanc, L’Ultra Marin,…).
With RunMotion Coach, you’ll receive a personalized training plan, adapted to your level, your schedule, and your goals. Download the app and start your plan today. Your adventure begins now.