Tackling the 24-hour ultra - your guide to getting to the start line, by NZ Champion

Ever considered trying to run as far as you can in 24 hours?

Not quite the same as a Backyard Ultra or 100 mile race, the 24-hour format introduces challenges that requires some changes in strategy. This month we get some juicy tips on how to tackle the 24hr format from 24-Hour Champ, Dawn Tuffery (pictured).

Dawn is an ultramarathonner based in Hamilton, Kirikiriroa.

She holds six national titles for 100km and 24-hours, has represented New Zealand five times, includiing last month at the World 24-Hour Championships in France.

On the trails, she's podiumed at the Tarawera 100k and 100 miler. 

Dawn also coaches with Squadrun, and enjoys helping others achieve their endurance goals. In Part one of a two-part series, she breaks down her top tips for tacking your first 24hr event. 

1. Choose and enter your event so you can get excited about preparing.
   
    In Aotearoa, the Sri Chinmoy 24 hour is currently the only 24-hour track race, and a solid choice if you want to shoot for a specific time, a record, or an NZ rep spot. There is an exciting new kid on the block in the South Island that includes a 24-hour (love some Hagley Park loops), and several options in Australia. You can also plan to run 24 hours at events like Blue Lake Challenge or within a backyard format, though trail will be more technical and the backyards have a set distance and open end time (rather than the opposite).

2. Get good at settling into a long run, thinking more about time-on-feet than kilometres covered.
   
   A long run is an opportunity to think, observe interesting details, listen to music or a podcast, chat with friends, and explore new areas (geographical or mental).

3. Slow down until it’s fun! Most of your training should be at a relaxed conversational pace.
   
   Get to know your ‘all day’ lope.

4. Slow and steady applies to the buildup too.
   
   It’s better to gradually increase run time and include regular rest weeks than jump in the deep end, smash out a few weeks hard and then break.

   

5. Your mileage may vary.
   
   Don’t assume the amount of kilometres covered has to be huge. Some ultramarathoners will run less in a week than a club runner training for a half or full marathon. You want a baseline of aerobic fitness, but consistency and overall health is most important. Seek out some guidance/coaching if inclined.

6. Listen to your body and err on the side of caution if it’s complaining - take a break, see a practitioner, get on the bike or in the pool.

7. Practice maintaining even pacing and negative splits (second half a bit faster than the first).
   
   Patience and sensible pacing are among the biggest tools in your 24-hour race belt.

8. Eat and drink on the go, and find out what suits you.
   
   Aim to test a buffet of ideas across different flavours and types. Consider portability, taste, carbs, and sweet/savoury variations.

9. Wind down gradually from three weeks before the event.
   
   The hay is in the barn by this point. You can’t add much fitness but you can break yourself or do too much. Play it safe and eat some cake. 

10. Focus on curiosity more than what could go wrong.
    
    One thing you’re guaranteed in a 24-hour event is an experience. What will the experience be like? Time to find out!