You’ve just discovered trail running and you’re already dreaming of wearing a bib number at the UTMB or the Diagonale des Fous? These extraordinary adventures are dreamy. The emotional finisher videos, the exploits of the greatest champions, the grandiose landscapes, the 100-mile trails… it sure is tempting. But behind the dream, there is a harsh reality: one does not become an ultra-trailer overnight.
In this article, I will share with you concrete and applicable tips to increase 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 run.
The trap of the UTMB dream: a finish line… but at what cost?
We are seeing more and more runners signing up 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, withdrawals, 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 have to ask yourself an essential question: have I really laid the foundations?
Progressiveness to increase distances in trail running: the key to endurance
If you want to go far in trail running, you need to build a solid foundation. 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.
Progressiveness is a key factor in success in trail running. By respecting the steps, you significantly reduce the risk of injury and gradually increase your resistance, and will be better prepared 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 terrain: rolling, technical, in the mountains. It is at this stage that you learn to manage your effort uphill, to descend without wearing out your quads, to eat well.
You will also discover the basics of trail gear: pack, flasks, poles, appropriate shoes, nutrition… Many elements to tame and validate on a 40km trail before thinking about surpassing the 50 km mark.
Step 2: tackling the 80 to 120 km formats
Once comfortable with intermediate formats, 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 sections in autonomy, weather variations. You learn to listen to your body, to manage fatigue. These races are an essential step before aiming higher.
Step 3: aiming for the ultra beyond 120 km
If you’ve taken the time to progress, if your body handles it well and you feel ready, then you can consider tackling an ultra over 120 km. UTMB, Diagonale, Échappée Belle… These are extreme endurance formats, reserved for experienced runners.
You must have validated all previous steps, and not make the UTMB an obsession. It is not an end in itself, but a milestone among others, rewarding your progression.
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 errors, my lessons: the experience of a hurried trailer
I speak from experience. Starting trail running in 2018, I quickly moved on to longer formats in 2019. The MCC, the 6000D… And on the 6000D, I thought to myself: « Come on, give it your all in the final descent » when I had already done 3000m of negative elevation gain. Bad idea. Knee injury. I finished walking, frustrated.
In 2021, I completed the CCC (100km of UTMB, 6000D+). Then I tried the XXL Race, a 110 km over two days, with a midnight start. An ideal format to learn to manage distance. But right from the start, my headlamp went out. A simple gear mistake, and I found myself running in the dark… Fortunately, a friend I randomly met on the course was able to lend me his backup headlamp…
The following year, I registered for the UTMB (170km, 10,000D+). I held up to km 130, then dropped out. Again, the knee. I had skipped a step: I should have done a 120-130 km race that year to prepare for it.
But these mistakes have served me. In 2023, I came back better prepared. I completed the UTMB in less than 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.
P.S: I already had over 15 years of experience in running when I started trail running, and over 25 trail races under my belt before tackling the UTMB).
Learning at each step: the trail school
In trail running, each distance teaches you something. On a 40 km race, you can eat poorly or mismanage your effort and still finish. On a 100-mile race, the slightest mistake can cost you the race.
You need to learn to:
- Manage your nutrition and hydration over time
- Avoid overheating and getting cold
- Choose your gear carefully (headlamp, pack, 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. This is what allowed me to better withstand long descents.
Nutrition also needs work. Some people don’t digest gels well, 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 matter as much as the destination. There will be highs, lows, maybe injuries, but also magical moments. Sunrises on ridges, 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 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.