Energetic Pacing for Ultrarunning

Success in an ultramarathon is reliant upon proper management of myriad internal and external factors, e.g., physiological, environmental, psychosocial, etc. Training for such a demanding event therefore requires consideration of several parameters that influence performance. While all are critically important, controlling speed over the race distance is vital to optimize one’s physiological capacities. Gauging how an athlete expends energy over the duration of the event may be challenging given the dynamic nature of these gruelling events. Not uncommon are steep gradients and/or extreme weather vacillations. How one reconciles the energy expenditure is paramount to one’s success.

 Optimal energy expenditure strategies involve maintaining a sustainable effort to delay fatigue and enhance performance. Aerobic metabolism, relying on fatty acid oxidation, is essential to preserve glycogen stores. Consistent pacing minimizes lactate accumulation, sustaining muscle function and preventing acidosis. Effective hydration and electrolyte management are paramount, as dehydration can impair thermoregulation. Overall, ‘energetic’ pacing in ultramarathons hinges on a delicate balance of fuel substrates, metabolic pathways, thermoregulatory mechanisms, speed control, etc., to meet the fluctuating demands appropriately and adequately, which ultimately determine success in these arduous endurance events.