TOP TEN TIPS
BACKYARD ULTRA TRAINING GUIDE
Are you ready to take on the ultimate test of endurance and mental strength? The Backyard Ultra is a relentless, looped ultramarathon designed to push you to your absolute limits – and beyond. These ten essential tips will help you prepare, perform, and persevere through every loop.
TRAIN, FUEL, AND THINK SMART
1. Train Consistently and Purposefully
Backyard Ultra success is built on steady, disciplined training. Gradually increase your long-run mileage and practice on looped courses to simulate race conditions. Focus on consistency, recovery, and pacing rather than chasing peak mileage, endurance grows through patience.
2. Master Your Nutrition
Fuel is everything. Use training runs to test different foods and hydration strategies so you know what works best for your body. During the race, stick to easily digestible, energy-rich snacks and hydrate regularly to maintain steady energy throughout the loops.
3. Pace Like a Pro
Resist the urge to start fast. The best runners in Backyard Ultras are the most patient ones. Keep a controlled, sustainable rhythm that allows you to recover between loops and save your strength for the long haul.
4. Protect Your Feet
Happy feet equal happy running. Invest in well-fitted shoes, bring backup pairs, and change socks as needed. Treat hotspots or blisters immediately, prevention is far easier than recovery.
5. Stay Relentlessly Positive
Your mindset is your greatest weapon. When fatigue creeps in or the night feels endless, focus on one loop at a time. Use mantras, music, or laughter to keep your energy up. Positivity transforms exhaustion into momentum.
MANAGE, ADAPT, AND ENDURE
6. Build a Solid Support Crew Plan
Surround yourself with people who lift you up. A reliable crew can handle food, fluids, gear changes, and motivation when your focus narrows. Organise shifts so there’s always someone ready to keep you moving forward.
7. Run Smart, Move Efficiently
Your posture and form matter. Keep your movements smooth, shoulders relaxed, and stride efficient. Wasted energy adds up over time – conserve every ounce for the hours ahead.
8. Use Walk Breaks Wisely
Strategic walking isn’t weakness – it’s endurance management. Short, planned breaks can help your muscles recover and your mind reset, keeping you strong for the next loop.
9. Dress for the Elements
UK weather loves to test you, too. Layer up so you can easily adapt to changing temperatures, rain, or wind. Staying comfortable helps you stay focused and maintain rhythm through every condition.
10. Listen to Your Body
Your body is your greatest source of feedback and wisdom throughout the race. Stay alert to signs of fatigue, discomfort, or injury, and respond with care rather than ego – take short breaks, refuel, or adjust your pace when needed. Remember, lasting endurance comes from listening and adapting, not from pushing blindly through pain.