How Real Runners Go Beyond Limits with Brutal Salty Energy
This is your all-in-one ultra marathon guide for training, tips, and advice. At Brutal Salty Energy (BSE), we don’t just talk about ultramarathons, they’re our experience. Whether you’re new to the distances involved, or a long-time ultra runner, you’ve come to the right place.
This isn’t a typical “how-to” list, it’s a practical resource drawn from real experience, solid research, and insights from ultrarunners who’ve conquered the long miles.
Ready to go beyond your limits?
Let’s go further, together.
The Foundation – Understanding the Ultra Mindset
What Is an Ultramarathon?
An ultramarathon is any footrace longer than 26.2 miles (42.195 km). Common distances include 50K (31 miles), 50 miles, 100K (62 miles), 100 miles, and even multi-day or timed events.
You’ll find ultras on trails, mountains, deserts, and sometimes even on the road, each offering a unique challenge.
An ultra isn’t about the distance on the sign, it’s about pushing forward when your mind says stop, but your heart says keep going.
Survival & Endurance Over Speed
It’s time to move past the marathon habit of fixating on finish times. Ultra running is about survival, endurance, and relentless forward progress. The real finish line is found in perseverance, smart energy management, and the mental grit to keep moving when everything hurts.
Find your “why.” When the miles get long and the night gets cold, your purpose is what keeps you putting one foot in front of the other. For beginners, your goal might simply be to finish. For seasoned runners, it’s about pushing your own boundaries.
Every ultra has a moment when runners hit the wall, and it’s often in that moment that they discover what they’re truly capable of.
🕖 Mastering the Slow Pace
In ultras, speed is relative. You’ll hike steep sections, jog flats, and shuffle downhills. Weather, terrain, and elevation can slow anyone down. Success comes from listening to your body and moving sustainably. Sometimes “winning” simply means reaching the next aid station.
Forging the Unbreakable Body – Training Fundamentals
Consistency Over Intensity
The key is consistency. Build a sustainable training plan that fits your life and keeps you healthy. Focus on easy runs, long runs, cross-training, and rest.
Don’t chase the big weeks. Chase the big picture. Consistency beats hero workouts every time.
Set routines, use a calendar, and track your progress. Remember, the goal is to show up strong on race day, not burned out or injured.
🏃 The Art of the Long Run
Long runs are where the magic and the struggle happen. They build leg durability and metabolic efficiency, teaching your body to tap into fat stores for steady energy. Slow down to go further; pace yourself so you can finish strong, not crawling.
Back-to-Back Long Runs
Simulate race-day fatigue with consecutive long runs. Do a long effort on Saturday and a shorter one on Sunday. This trains your body and mind to keep moving on tired legs and improves fat-burning efficiency.
Training Specificity – Terrain, Elevation, and Skills
Train where you’ll race. If your goal race is on technical trails or steep hills, make those features a regular part of your training. Don’t skip mobility and coordination drills, these small efforts pay off on uneven ground.
Strength & Mobility – The Non-Running Essentials
A resilient ultra runner is a strong one. Twice a week, focus on your posterior chain including glutes, hamstrings, calves, core, and mobility. This is your insurance policy against common ultra injuries like IT band syndrome or plantar fasciitis.
Without strength and mobility work, ultrarunners risk injury and limit their long-term performance.
The Engine Room – Fueling the Ultra Effort (BSE Focus)
The Ultra Fueling Paradigm Shift
It’s a fact that traditional, sugar-heavy sports nutrition often falls short during ultra running, causing energy spikes, crashes, and gut issues. The bottom line is that traditional, sugar-heavy fueling can quickly turn on you. All those gels and sweet drinks might keep you afloat for more traditional long distances, but in ultra distance running, they often lead to wild energy swings, gut shutdowns, and the dreaded “death march.” The reality is, the longer you go, the less your body wants to rely on quick sugar hits, and the more it craves steady, sustainable energy.
At Brutal Salty Energy, we focus on a fat-based fueling philosophy that prioritizes steady, reliable energy and a happier gut, helping you fuel smarter, not just harder. Runners who thrive for hours and even days are the ones who master fat-based fueling. Demonizing carbs or worshiping one macronutrient is not the answer. Instead, it’s about fueling smarter, and better matching your nutrition to the unique demands of ultra distance running. As we say at BSE, “Nutrition is not religion. It’s about what works for your body, your gut, and your goals.”
Fat-based fueling puts a premium on real, nutrient-dense foods and a metabolic strategy that lets you tap into your body’s deep reserves. The result? More stable blood sugar, fewer GI issues, and a gut that stays happy and functional deep into long distances. It’s not just about what you eat during the event, it’s about how you train your body and your metabolism every single day.
Maximizing Fat Oxidation
Ultra distance running, at its core, is a low-to-moderate intensity effort, perfect for tapping into your body’s fat stores. Train your metabolism by doing some long runs in a fasted or low-carb state, and practice eating fat-rich, real foods during training.
Ultra running, especially at distances 100k or longer, happens mostly at low to moderate intensity. At these paces, your body is primed to use fat as a primary fuel source, but only if you’ve trained it to do so. Glycogen (your body’s stored carbohydrate) is precious and limited, but fat stores are nearly limitless, even for lean athletes. Learning to access and utilize this fat is what separates sustainable ultra performance from repeated crashes.
But, how do you teach your body to burn fat efficiently? Start by incorporating some long training runs in a fasted or low-carb state, then gradually increase the amount of real, fat-rich foods you consume during your runs; Think natural nut butter, peanut butter pouches, avocado, coconut, or BSE’s fat-based, nut butter products. Pay attention to your gut’s response and tweak your strategy until you find what works.
But remember, this is personal: There’s no one-size-fits-all. Some runners thrive on a mix of fat and carbs, others go almost entirely fat-adapted. The key is to experiment in training, listen to your body, and never get dogmatic about nutrition.
By focusing on fat oxidation and clean fueling, you’re not just avoiding mid-race meltdowns, you’re building a foundation for long-term, healthy ultra running. Fueling for the finish line is key, not just the next aid station!
The Clean Eating Philosophy
Day-to-day nutrition matters. Prioritize whole, nutrient-dense foods such as lots of veggies, fruits, healthy fats, and clean protein. Avoid highly processed foods, refined sugars, and artificial fillers.
Your gut is your engine. Feed it clean, and it’ll go the distance.
Every runner is different, but a real food approach supports recovery and keeps energy steady.
💪🏻 Training Your Gut
Your stomach needs training too. Test different foods from savory, salty, sweet, along with textures and macro ratios on long runs. Discover what your gut can handle under stress before race day.
Strategic Calorie Drip & Electrolyte Management
Take in 200–300 calories per hour during your race, and maintain adequate salt intake, especially in heat. Replace electrolytes regularly to prevent bonking or hyponatremia.
Pre-Race & Post-Race Nutrition
In the 24–48 hours before your race, stick to simple, familiar meals that are low in fiber. After finishing, refuel quickly with a balance of carbs, fats and protein within 30 minutes to facilitate recovery.
Have questions or need personalized guidance? Contact the BSE team, we’re here to help you fine-tune your fueling and training plan.
Race Day Execution – Gear and Logistics
Footwear Strategy
Choose shoes with ample cushioning and consider sizing up to account for swelling. Match your shoes to the terrain, and never wear brand-new shoes on race day.
Your shoes are your foundation, treat them like your best teammate.
The Utility of the Vest/Pack
A comfortable running vest is essential. It should hold your water, nutrition, and mandatory gear, all within easy reach. Practice packing and accessing your supplies during training.
Lighting and Layers
Bring a reliable headlamp with spare batteries for overnight races. Dress in layers to handle temperature swings. Keep it lightweight, moisture-wicking, and easy to pack.
The Golden Rule: Nothing New on Race Day
Test all your gear, nutrition, and shoes during training. Race day is for execution, not experimentation.
Pacing & Aid Station/Crew Management
Start slow. Ultras reward patience. Use perceived effort or heart rate to guide your pace, not your watch.
At aid stations, grab what you need and keep moving. If you have a crew or pacer, communicate clearly and plan for efficient stops.
The best ultras are won and lost at the aid stations. Don’t linger. Don’t get comfortable. Forward is the only direction.
Recovery and Longevity
Prioritizing Active Recovery
After the race, gentle movement, stretching, and foam rolling help muscles recover. Keep blood flowing instead of collapsing on the couch.
Sleep & Hormonal Health
Sleep is your superpower. After an ultra, prioritize rest to repair muscles and rebalance hormones.
Making Ultra Running a Lifestyle
Ultra running is more than a sport, it’s a lifestyle. Balance training with rest, clean nutrition for ultra running, and body awareness. Stay connected with the community and keep learning.
The finish line isn’t the end, it’s the invitation to start again, stronger and smarter.
Real Stories & Leadership Insights, the Brutal Salty Energy Way
Real stories drive us and our community forward. Here’s what inspires and motivates us:
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“The advice about back-to-back training rides changed everything for me.”
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“I used to dread long runs because of stomach issues. Now, with clean fuel, I look forward to every mile.”
Our community is full of runners who’ve battled through injury, doubt, and setbacks and have come out stronger.
If you’ve got a story, we want to hear it. Reach out and inspire someone else to take their first step.
Ultra Running FAQs — Powered by the BSE Approach
What’s the difference between marathon and ultramarathon training?
Ultras demand more than just longer runs. They require mental fortitude, strategic fueling, and the ability to adapt to changing conditions. It’s less about speed and more about sustainable movement and resilience.
How do I know if I’m ready for my first ultra?
If you can run a marathon, you’re closer than you think. Start with a 50K and focus on building consistency, not speed.
What if I have a setback or injury?
Everyone faces setbacks. Prioritize recovery, listen to your body, and reach out to our community for support and advice.
How do I handle nutrition when nothing sounds good?
Train your gut with a variety of foods. On race day, have options like salty, sweet, bland. Sometimes, a sip of broth or a bite of real food is all it takes to turn things around.
How does BSE’s approach differ from mainstream sports nutrition?
We focus on fat-based fueling and clean, real foods to provide steady energy and minimize gut issues because we believe 50k running is about more than just sugar and caffeine.
Have more questions?
Explore answers and tips from our community, check out our Frequently Asked Questions page
Additional Resources & Next Steps
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Ready to take your running further?
Subscribe now, try our products, or join our community for ongoing support, expert advice, and inspiration. Your next ultra adventure starts here.
Ultra running is a journey that tests your limits, reveals your strength, and connects you to a unique community.
At Brutal Salty Energy, we’re with you every mile, every challenge, and every triumph. Whether it’s your first finish or your fastest time, let’s go farther, together.
