Mastering Ultra Running | Tips From The Best Ultramarathoner In The World

From training techniques to mental strategies, dive into the world of ultra-running with Kilian Jornet, a legend of the sport. Kilian shares his invaluable insights and tips on mastering the art of an ultramarathon. Whether you’re a seasoned ultrarunner or just starting out, with this must-watch video, you will learn how to take your own ultrarunning to the next level.

We meet Kilian Jornet 00:00
Volume is key 00:57
Specify your training 01:40
Train the unknown 03:06
Vary your nutrition 03:58
Relax on the downhill 06:43
Don’t be afraid of walk 08:54

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whether you’re a seasoned ultra run or brand new to the world of ultra running you are going to want to watch this klian Jour yes klian Jour is about to share his top ultra running tips in case you wondering who Killian is he is arguably the greatest Ultra Runner of our time he’s won the prestigious Ultra tront Blanc four times he has won of the highest VO2 max recordings ever of 92 he casually ran up Everest twice within the space of 6 days without oxygen he’s also a six-time sky Running World Series champion the list goes on he Kil thanks for joining us today no thank you for coming we’ve just finished actually An Almighty run not in uh Killian’s uh books but it was for me um so I’m quite appreciating this little sit down now but I’m Keen to uh pick your brain on some of your top ultra running tips which I’m sure you get asked all the time um but yeah do you have any that you could share with us yeah well first I think it’s h it’s to when we go to to training is to know that ultra running is is a lot of hours so uh that needs to to also respond into into the training so volume will be key I think and volume don’t needs to be running specifically you can be cycling you can be skiing you can be doing other and run the sports but in general like if we want to not fail at the last hours of an ultra like I think volume it’s it’s key so put the focus on that um and also like if the race is in the monage where we will have a lot of elevation that will be very different from if we train the flat the muscles will work very very differently so we need to put that onto into the training and if we unfortunately we don’t live in a place like this where it’s easy to to go up and down like I think we can work uh our masses like uh doing stairs and doing uh doing downhills uh maybe in roads even if it’s not very very steep just to to to break the masses that way because I think that’s quite a growing Trend people obviously and it’s an amazing thing they’re going to do these incredible Ultras in amazing parts of the world um but they they’re not experiencing that on a day-to-day basis and it’s that downhill isn’t it it’s not the uphills that gets people it’s the downhill yeah down really and especially like going down and up again and down again and up again I think this transition from up to down it’s it’s where most people gets uh Reef so I think like uh training that it’s uh it’s very important that can be in today’s St like if you do a long running session on flat where your legs are suffering a lot and the day after you are doing like a session where you start with a with a downhill and then an uphill like try to break it into different sessions but to really think about yeah work when your muscles are tired it’s very important to not only when you are fresh when you are fresh everybody is capable of running fast the problem is when you are tight when your legs are are suffering so put that into training on a way that then you need a lot of time to recover afterward don’t do that every day but to do it every now and then so your your muscles have this memory of like being damaged and and able to to run fast and also like during a Ultra race like it’s normally we all have our plan about everything nutrition like I will eat everything like that uh uh during the race about like the pace we will keep about uh all the gear I’m crying but it’s always things that it’s always problems coming on so to train the unknown it’s very important not to to train sometimes and don’t know exactly what’s going to happen uh I think it’s uh it’s very important for when you are in the race and problems occur and that can be of any sort like uh uh digestive problems or like uh that you hurt one muscle uh a bit too early or like that uh you are feeling that way or that it’s bad where coming if you in the training are adapt to to to change that will ease much more the race I think yeah I’m interesting you’re touching on nutrition and we were speaking about this actually earlier um normally when we do events from you know coming from a Tron background we talk about you know 90 100 G of carbs per hour and it’s very kind of like black and white but actually for an ultra because of the terrain you’re talking about changing that continually through the event yeah especially because if it’s an ultra is like uh let’s say like 100 miles it can be 20 hours for the first ones 30 40 hours for for the the most of the people so you you yeah you need to have some variation too for for the GU to handle it and just for like uh yeah mentally uh because for a short race you can be eating uh quite a lot but uh that for for the long time it might cause some some problems especially if you are not uh used to it so like uh to to think okay when is when I need more cars that probably is in the in the harder section maybe in the uphills maybe in this place that you want to push but the rest of it like May it’s better to to to decrease the amount of carbs and and to add some it can be some fat in in there or also like the the source of the of the food like you can maybe save the gels for these moments where you need very fast energy and in a Ultra like maybe you can take uh boiled potatoes or boiled rice like in moments where you want to ease down a bit the the the stomach and keep uh keep putting food on it what’s your go-to out of interest uh like for me it will be very different from race to race I think that’s what it’s like if it’s an altitude the the the the gut responds differently than if we are in in low altitude go for do Noir potatoes altitude and then uh mashed potato yeah like yeah but also like how many like when it’s moments that I want to really push hard in an ultra like then I can go up to 200 120 gr of car per hour uh so that’s uh mostly on gels and ring that’s good while running running it have also like I think if the fitter you are the more open is your metabolism so you can put more food without any problems the less Feit you are you need to train more the the G to to handle all these all these uh intakes but then like uh in many parts of the of the race and an ultr will take like a mix of like avocado uh with uh nuts and uh that more on fat side or like a boiled potatoes also uh yeah so so to keep to keep the balance between between both of them that’s really interesting because that’s kind of the part we don’t always see we see you whz through Aid stations but it’s very hard to see what’s going on so that’s quite interesting um kind of on the technical side then because obviously all of us have watched videos of you descending super fast attacking on uphills is there anything you do to kind of practice that or is it just for you maybe it’s hard to say cuz it’s just years in the mountains yeah yeah probably easiest way is like to train a lot in the mountains but uh yeah uh I think it’s ways to to work and I think like especially if you are going down to try to to think it’s not about the muscles all the time it’s more about yeah the the connection between the the a the the muscles and the and the feet uh is what makes the most difference especially because if you are more relaxed going down uh you will use less energy so that you need to to know to not be focusing running on your feet but to look farther ahead uh so you you can yeah see what’s going on and and and find the best way to to run and for that I think exercise is on like trying to remember what’s in the five six 10 meters ahead of you uh and and and switching like the the like like in the car like short ones long ones short ones long ones and and and yeah to switch from looking more into the feet to looking further and that we can do training uh every time to to try to to focus on on looking further I think it’s it’s kind of a hard thing to get across to People by know means your standard but yeah he’s like you you just want to break on the downhills and slow yourself down but obviously you’re creating more tension more more muscle damage but actually when you kind of Let Yourself Go it’s easier but you feel out of control perhaps so it’s and and often like when you are trying to hold back like your muscles are like uh working a lot and then it’s also easier to to to fall because you are imag more tension while when you are relaxed also like you can try to to to put good good music and try to dance when you are running down so you relax the body like to to be a bit more flexible so we just like good good song Choice what would we go for that’s that’s to everybody you want to have yeah some B to go faster yeah no but yes just to have like yeah some to think about relaxing and to looking further I think it’s uh it’s very important cool and then final one then um kit and I know this is a very broad question but um like obviously for me coming into Ultra only a few years ago um I didn’t really understand the need for polls and things like this like can like polls for instance what what is the benefit to them and do you use them a lot in your races um and when should you not and should you use them yeah I think it’s two things like people coming from Road running they are kind of ashamed to walk and like first it’s like no walk is okay like and many times you walk faster than running so like it’s it’s train you’re walking I would say that also like train walking that’s that’s very important also interesting something I’ve picked up it’s like actually also then trying to train yourself to run just even in the small even if it’s 20 M when it levels out because you you kind of get into a rot of just walking so it’s kind of you need to train this transition to to force yourself to run again yeah but uh but then the pulse especially if the if the race has long uphills it just like it takes energy like uh yeah you are using more the upper body uh so it it takes some energy out from the legs so it’s it’s good to to use them I would say especially if it’s long uphills but also you need to especially poles you need to to train with them like it’s uh you see a lot of people going with poles the first time in the race and they they don’t know how to to use them they put them like uh like not in a good way so they are able to push so either you practice skiing and then you know how to use it or you go and train like with PSE to to get the movement well because if not you will use more energy than than uh yeah than if you are not having PS yeah brilliant um and why do you normally store them out of interest cuz there’s so many different ways you I think to find the the best like I I often like store them just in the in the waist here you got some little NS on the back in the pants but uh Some people prefer to have them in the in the backpack um I think that’s more like what you use but I think in a Ultra it’s mostly also like to get get very used about this this movement because you will be many hours with like the poles or like where you have the food uh what kind of food you eat so get used to all these things because you will spend a lot of hours with that so you need to feel very very comfortable yeah and uh and especially in Ultra like I would say the race starts halfway like if it’s 100 miles the first 50 miles it’s just a long warm up like if you think that uh that the race starts at the beginning like you will be like completely burn at at Midway and then it’s possible to finish so like just think that you need to to to get to the halfway as fresh as possible and then you will start to suffer so like if you are very comfortable with everything your gear your nutrition uh your pace uh through like 50 miles and then it’s like okay let’s race now it will be much easier and and you will probably enjoy much more the ultra than if you are racing from moment one and and having some yeah some uncomfort from the from the start thank you Killian some amazing tips I’ve definitely taken a lot from that don’t forget to check out our other video that’s just previously come out with Killian taking me for a little run up from down a hill behind it didn’t go very well for myself um you did well oh thanks well do check that out and if you’ve enjoyed today’s video please give it a thumbs up give it a like and see you next time