A Beginner’s Guide to 'Moving 100 Miles'

This week, athlete and certified UESCA ultra-running coach Laurel Walker kicks off her popular 'Coach's Corner' series for 2026, with the first instalment to her guide to Running 100 Miles.

Laurel writes:

Whether you’ve raced on the trail before or not, running 100 miles is different from shorter ultra distances. Below I will share some of the top tips that have helped me succeed at this distance, and I hope they can help you as well. 

Choose a Race That Excites You!

No matter your goal time, one thing is for certain; you will be running for a long time, and the more you can enjoy it the better. Often people advise first-timers to seek out an “easy” 100 miler–something with less elevation change and/or less technical trails. However, I think it is more important to choose a race that suits you. An “easy” flat 100 miler can actually be harder to nail than a more mountainous one–you will spend more time actually running and less time hiking. Think about the terrain you have available to you for training and let that help you choose. 

Follow a Training Plan

Any race, especially one this long, is a huge investment. Following a training plan can help ensure you are as prepared as possible for race day.I have also found from my own experience that the better trained I am for a race, the quicker my recovery. Working with a coach can be a great way to take the guesswork out of a training plan.

Choose Your Gear Wisely

Comfortable shoes that are appropriate for the terrain are a must–you may even choose to have multiple pairs. Usually I will start the race in one pair of shoes and have a backup pair that is ½ size larger.

Sometimes my feet swell during a 100 miler so having the larger pair in the back half of the course can be very nice.

Since you will likely be running through the heat of the day and/or at night, layers are critical. Look for breathable, packable options.

Don’t underestimate the importance of clean socks. Even if you never change your shoes, fresh socks can go a long way in helping you feel refreshed during your race. 

Rehearse Your Race

I cannot stress enough the importance of rehearsing your race day; everything from morning rituals to pacing, fueling and mantras.

Any of these things can make or break your race but will be much harder to nail if you are trying to figure it out as you go along.

The ability to ride the waves during an ultra and not allow your mind to get too high or too low is one of the most important things you can learn.

Lean on Your People

A 100 mile race is often the culmination of not only your hard work but of those in your corner.

You can choose whether you’d like to train solo or in a group, whether you’d like to bring a support crew to aid you at designated points along the way, and even if you’d like a pacer.

A pacer, originally termed “safety runner” since they often accompany their runner at night, is someone who runs with you, usually for a portion of your race and helps keep you motivated and on course/pace. They cannot offer physical aid to their runner, e.g. carry their pack.

The Leadville 100 Mile Endurance Run is an exception to the rule and “muling” or carrying your runner’s gear is allowed as a nod to the donkeys used in the town’s historic mining culture. In addition, pacers are not allowed in European races.

Running 100 miles is about so much more than running - it is about willing your body to move across 100 miles in the best way you personally can. Perhaps adopting the term “moving 100 miles” would be appropriate for this distance.