Become an Ultrarunner | The 4 elements you need

[@ChrisBranch]

D'oh! I totally forgot to talk about walking as a legitimate strategy to keep my HR down in the pacing section. What else did I forget, and what have you found helpful in your ultrarunning journey? 🤔😊🙏

[@martinweston8147]

First rule of Ultra Running run as less as possible 😊

[@chrismelikian]

My heart rate AVERAGE was 172 (max 184)when I did my first half ultra. When my knee recovers will keep well below 160 if I can.

[@martinweston8147]

Just completed the Dragon 100 with my first DF Did Finish, apart from fitness, nourishment and mental strength, I think I also had the skills to fix my broken blistering feet, first aid is a great tool in your toolbox and helps remove some of the “I can’t do this issues” plus never DNF in an aid station, if you want to DNF say to your self I’m going to leave this aid station and if my body still feels horrendous after 1/2 mile I’ll walk back, it’s amazing how your mindset changes once your up and moving again.

[@ChrisBranch]

@@martinweston8147 They're both fantastic points. I think the first aid kit could come under the category of 'problem solving' - plan for the unexpected. And I LOVE your idea of not quitting in the aid station; such a simple rule, but I bet it works every time. I'm definitely using that next time ☺️🙏

[@Kelly_Ben]

I love this, thank you! New tools for my "tool box".

[@kathleenbolanos]

The 1/2 mi rule with yourself is genius!

[@neilhulme5897]

Best KZbin video I’ve watched in a very long time Chris. Thank you.

[@ChrisBranch]

Wow, what a kind thing to say! Thank you so much 😊🙏

[@davidsalazar4539]

I Just Ran 14.25 Miles!!! Today In Texas!!!

[@ChrisBranch]

Amazing work! And hello from across the pond 😊 Congratulations on the big effort 💪😊🙏

[@Debbiespence-d9m]

Your content is on another level Chris thank you so much for all your advice. Dont beat yourself up too much about the DNF just take all you’ve learnt into your next Ultra👍. Thanks again. Debs

[@ChrisBranch]

Thanks so much, Debs, I appreciate that. Best of luck in your training 😊🙏

[@NickSheppardsheppsta]

Always love your videos Chris. Thank you for another 🙏 The only other factor I would add is the package of other lifestyle factors, such as work and family commitments. How one fits in the training and event plan amongst all the of that makes a huge difference. Having a supportive partner, kids at the finish line, travel etc can either make or break the outcome of the event.

[@ChrisBranch]

Oh of course! I love this! I find the logistical challenge of the training harder than the actual training, and it only happens thanks to a supportive wife and family. I think this is a whole video topic in itself, so thank you for the idea 😊 Thanks so much for the kind words, I appreciate it 😊🙏

[@NickSheppardsheppsta]

@@ChrisBranch definitely keen to see your thoughts on this topic. Ultra running is a lifestyle in itself, that means it impacts (for good and bad) all other aspects of your life. Back in my 20's and early 30's it was much easier to fit in but I was having too much fun with type 1 fun. Ironically, as soon as mid-chrisis hit I decided to do ultras when it was much harder to fit in.

[@ChrisBranch]

@@NickSheppardsheppsta Haha I have a similar story 😂

[@rcbraith]

Hi Chris, great content! I do believe that visualising finishing an event is a huge hack, even when it’s hurting so badly. If you can tell yourself there will be an easier section ahead, check the view,promise yourself a little treat like a gel or the last Jelly Baby after another kilometre,say “never again as long as I can finish this , beer and pizza at the end,two weeks of rest afterwards,whatever, bombard your brain with positive thoughts !

[@ChrisBranch]

Haha "Never again as long as I finish this" - I love that! I'm definitely stealing it for my next race 😂🙏

[@PK-pt6vb]

Thanks for sharing so candidly Chris! Great advice as always. Love the idea of writing yourself a letter

[@ChrisBranch]

Thanks so much! And yes, I love the idea of the letter too. It's definitely going to be an addition to my race pack from now on 😊🙏

[@seattlegrrlie]

I have this mantra in my head when it gets hard... "This is what you came for" I just keep telling myself this is exactly what I signed up for. I came for the hard. If I didn't want it, I would have stayed home

[@ChrisBranch]

Love this, thank you 🙏😊

[@paulwilliams2814]

I really appreciate the clear, simple and pragmatic overview of the training component of the four elements. I also entirely agree the importance of strength training. I've done just the one ultra but am convinced that the strength work I added six months prior to the race was critical to my race experience and the effectiveness (and lack of injuries) of my 'run' training. Thank you for the excellent content you share.

[@ChrisBranch]

That's so kind, thank you. Stay strong 😊💪

[@alexandreduarte8264]

Great video! Thank you for the valuable tips. I'm working on my long runs... I did my longest one yesterday (25km). My plan is to get to 35 km by the end of the year! Greetings from Brazil!! 🇧🇷

[@ChrisBranch]

Amazing! Keep up the great work, you'll definitely get there 😊🙏

[@stellarhorse]

Wow this is incredibly interesting and helpful - thank you!!!

[@ChrisBranch]

I'm so pleased it helped 😊🙏

[@Ckblab]

Love the ‘letter writing’ bit! I am going to write a ‘letter’ in my notes on my phone to look at when I run my 1st 50 miler on Saturday! I am also going to write some other quick positive notes and some jokes, to help get me through the ‘dark times’ that inevitably happen in runs and races. Thanks for all the tips Chris!

[@ChrisBranch]

Best of luck for Saturday! I'm glad this helped 😊🙏

[@No_Words_Needed]

Lesson 4 - nailed it. Good to hear you say it out loud, Chris. Growth mindset 💪🏼

[@ChrisBranch]

Thanks, Lee, I appreciate that 🙏 I hope your training is going well! 💪⛰️

[@No_Words_Needed]

@ChrisBranch will you be back, Chris? I'm skipping UTS in 25, but hope to do the 100k in 26.

[@ChrisBranch]

@@No_Words_Needed Like you, I think I'm going to take a break next year, but I'll do either the 100k or the 165 in 26 👍

[@gingleb3792]

Hi Chris, I just wanted to show my thanks for your incredibly helpful videos. I booked a 69km UTMB ultra in April for November, having never done one and I've followed your training plan almost religiously (even buying wedges 🤣). On saturday I did a 50km training run just to see if i could cover the distance. It was by no means fast but I was able to complete it. And I have to say your videos on weight training and Zone 2 in particular have been a game changer for me. Keep up the good work its really appreciated.

[@ChrisBranch]

This is so kind, thank you so much! It sounds like you're nailing your training 👌 you've definitely got the ultra in you now. Best of luck with your final few months training! I really appreciate your kind words, it means a lot 🙏

[@adrianwhitfield6656]

Fantastic video. The mind is definitely my weakest of the 4. Completed my last run in 2016 and never went for a run again. Don't know why I switched off as I had a decent run, but am slowly building myself back up to do some trail Ultras in 2025.

[@ChrisBranch]

Well done for getting back to it! I wish you the best with your training 😊🙏

[@dannyphillips5083]

I live your content, its brilliant!! You had a bad day, when you dnf'd , but, we quit tomorrow and learn from the past!! Im training for a my forst 100 miler race!! Maybe bitten of more than i can chew, but i wanna see how much i can push myself ajd keep pushing and come back from it!! Thank you for your content, keep it up!!

[@ChrisBranch]

Thanks so much, I appreciate that 😊🙏

[@gnobulixpurple7494]

Great advice, especially the letter

[@ChrisBranch]

Thanks so much 🙏

[@jt.8144]

Thank you Chris Williamson!

[@ChrisBranch]

Hahaha, I'll take that! 😂🙏

[@PJ-velorunner]

Great Video and advice.

[@ChrisBranch]

Thanks so much! 😊🙏

[@cindydawn4252]

Sleep and resting are super important for me to avoid injury or stop it in its tracks before it gets worse. I won’t stop training, but I will purposefully go to bed earlier

[@ChrisBranch]

Great point! I'm scripting a video about recovery at the moment, so I will cover this more there. You're right though; it's so much better to prevent injury and stop things early by resting well than have to deal with an overtraining injury 💪🙏

[@Kelly_Ben]

Great stuff, and so relatable. My 2 "DNF"s (one i dropped in distance along with over half the field) were both mental choices. Yes i was in a lot of pain, but I'm pretty good with pain. I just decided the extra time needed to complete the last lap of each race want worth the pain, and I'd rather finish early and have dinner with my awesome husband/crew. I'm definitely going to try the letter next time!

[@ChrisBranch]

I have those same voices too - 'go back and see the family, it will be nice'. But this is why I need to be crystal clear _before_ the race starts about what I want to achieve. If I give in to those voices, it doesn't take long for me to regret it. Next time I need to override the voices with something like 'yeah, but won't it be great for the kids to see me push to my limits?'. There's no right answer btw, but I think I felt so bad on this one because I felt fine so quickly. I definitely had more in the tank, and I should have pushed a bit more 😊🙏

[@conradburdekin7638]

Love your videos Chris. You’re part of my inspiration to have entered (and completed) my first 100k in May. I found it VERY tough but completed it. Got another in September then… a 100 MILE next June 😳

[@ChrisBranch]

Amazing work on the 100K! It sounds like you're on the right path for the biggie next year; you've got this 💪😊🙏

[@conradburdekin7638]

@@ChrisBranch thanks Chris. Here’s hoping 🤞

[@trailsandbeers]

You have nailed the training 👍 It took me a while to figure out but my training plan is pretty much the same as yours except that I do back to back long runs at the weekend instead of just one long run. Also the main content of my long runs is hiking up hills and jogging down them on the terrain I will be racing. HR yes, I stick to 135 on flat/downhill and no more than 150 on the uphill. Fueling I have a problem with, I find it really hard to eat more than 200 calories per hour. Sometimes it's ok to quit, we only have a limited number if 100% efforts, save them for your A races, training races are just that, in any case the journey is as important 👍

[@ChrisBranch]

Back to back long runs are so helpful - they make great adaptations! With fuelling, I drink 200 calories an hour with Tailwind, and make up the other 150 - 200 from real food and gels. I have some favourite go-to snacks that are high calorie and rotate through them during the day. My problem with my last DNF was that it was my A-race. I messed up on this one and should have pushed harder. But we live and learn, and I'll be better next time. Best of luck with your training 😊🙏

[@charlie.carter.outdoors]

Really enjoying the channel. I'm at the start of the journey and I like the way you explain things. Subbed 👌

[@ChrisBranch]

Thanks so much! And I wish you the best with your training 😊🙏

[@emc_runs]

THANK YOU!! I’m heading into my first ultra in a few weeks time and this is so helpful. I’m too late on the strength aspects, and my aim is to finish. It will all be an experiment and hoping to learn lots. Do you get familiar with when the climbs are or any aspect of the course profile etc?

[@ChrisBranch]

Amazing! I wish you the best of luck with it. In an ideal world, you would recce the tough bits of the route, but I have _never_ done that because my life is too busy with work and kids, and I can only just fit in the races let alone the recces! Otherwise, become familiar with the race profile (if I'm being extra organised I print it off and laminate it, along with aid station distances and cut offs), and have a plan of how you are going to tackle each section between aid stations. ... then plan for it to all go wrong and for nothing to go to plan 😂 You'll love it! 😊🙏

[@emc_runs]

@@ChrisBranchgreat - I will get looking at the where’s and when’s…. Even if the plan is that nothing goes to plan! Thank you

[@MartinSchabbauer]

Thank you so much.

[@ChrisBranch]

You're most welcome, I'm glad it helped 😊🙏

[@andrewgraham5080]

Great video Chris. Very humbling words of wisdom. I am going to come back to this one again and again in tougher times. How’s your recovery week progressing by the way? I am am still adhering to the Mountain Strong training plan, managed to increase my long run distance up to 17km. Thanks again for uploading Greetings from Lapland.

[@ChrisBranch]

Thanks so much, Andrew, I appreciate that! My recovery week has been much needed, but successful - I'm ready to hit some hard training again and I feel great 😊 Amazing work with your training. Nearly at the half-marathon distance! That's a big milestone. Keep up the great work 😊💪🙏

[@andrewgraham5080]

@@ChrisBranch Thanks Chris. I have my first half marathon, actually my first ever race, in August. My only goal is to cross the finish line. Training is going quite well but I do struggle with nutrition; fueling before and after runs. I know you have touched on the subject before but I wonder if you have plans to delve a little deeper into this area; nutrition for beginners for example. There is almost too much information available out there for me to sift through!

[@srthyrdyjhy]

I'm doing a 100k march (not run) that has to be completed in 24h or less in a few weeks but still don't know what the best fueling strategy is....didn't train for this event so any tips would be appreciated. Keep up the great content!

[@ChrisBranch]

I have the nutrition video linked in the description, but you wouldn't need quite so much with a hike compared to a run. My advice though is it eat _regularly_ . Aim to drip in some calories every hour so you don't get depleted. It's amazing how much capacity we have in our body when we are well fuelled and travel at a manageable pace. Best of luck with it! 😊🙏

[@RE71476AD]

Wonderful video, Chris. Useful stuff in here. I have been thinking about your DNF experience over the past few days given the additional information you provide in this video about it. This is critical info and I believe you may have stumbled on something quite profound. I think you met your "Governor" and indeed had a small conversation with it. We all have a limiter in our brains, like a speed limiter in a car, trying to control what we can and can't do. Goggins calls this 'the Governor". What I believe happened to you is your governor was not happy with what you were doing so it forced pain upon you, put doubt in your mind, perhaps highlighted old injuries and niggles, with the sole purpose to make you stop. You eventually decided to stop at the next opportunity.... and the pain magically went away! In fact, as you said, you felt pretty good AFTER you decided to stop while running to get to the exit point. This is because your governor 'let go' of you. It was happy. No more pain. This, for me, is proof that we all have this governor which knows everything about us and how to make us stop. It is trying to protect you of course; this is why training is important: to show the governor that it is safe to run mountain races, do ultras and it will be okay. Note that just because your conscious mind knows how far you are going and what you are doing, the unconscious mind does not necessarily know the same. When my governor gets upset when doing races, I actually talk and negotiate with it...out loud! Treating it like another person. Struggling a bit on the last 3 miles of my previous ultra, I said to it essentially that if it gives me enough energy and reduced the pain in my hip flexors so I can finish these last 3 miles strong and quick, it will be over very soon, and we can have some lovely drink and food. Sounds crazy now writing this but it worked after a minute or two. I also do silly things like wave and say 'hi' to cows as I run past them.... all I am doing is showing my governor that everything is okay, it is all fine, we are having a great time (even if you aren't!).

[@ChrisBranch]

Wow, what a fantastic observation, thank you so much for this. I have read about the central governor theory in other ultrarunning books, but it's so hard to recognise that's what's happening in the moment. I guess one thing that teaches us is experience, and I now know that those thoughts were all the governor trying to keep me safe, but they weren't the truth. Next time, I'll push on! Thank you again, I always enjoy reading your insights 🙏

[@TheodoreTaylor-1]

Hey Chris! 2 questions for you: •how much effect does heat play on HR? Lately I’ve been struggling to keep my HR down even on my slow runs. •what’s your favorite electrolyte/calorie mix?

[@ChrisBranch]

I can't put an exact figure on it, but heat definitely increases the HR in training. I have switched to using RPE (relative perceived exertion; "how hard do I think I am working out of 10?") more recently. HR is a great objective guide, but there are external variables that can influence it, so as long as it feels like I'm running 'easy', I'm happy. I use HR in races, though, because I don't trust myself when the adrenaline is going 😂

[@ChrisBranch]

My favourite electrolyte and calorie mix is Tailwind, and if I need extra electorlytes I use Precision Hydration capsules 👍

[@TheodoreTaylor-1]

@@ChrisBranch thank you - that’s super helpful! Much appreciated 🙏🏻

[@cook1e2000robturnerxG]

Every runner has a DNF, if it's an ultra marathon or a half marathon, and the moment you quit will motivate you more than anything you ever thought.

[@ChrisBranch]

Thanks so much, and you're right, it is a huge motivator not to do it again! Pain is the best teacher 😊🙏

[@gavinbruce-thegreyrunner5581]

Great video Chris. In a race build up do you stick to a certain daily calorie intake? And if you’re responding interested to know what your maintenance daily calorie intake would be? Thanks.

[@ChrisBranch]

Thanks so much! I'll be honest, I'm pretty bad at tracking things exactly, and I go by feel. I know that I just need to eat 'more'. If I don't, I get tired, and my body feels a bit beaten up. I have tracked a few days with MyFitnessPal, and I think my maintenance is about 2,800 and my training mode is about 3,400 calories a day, but I'm really bad at using the app consistently. I hope that helps 😊🙏

[@gavinbruce-thegreyrunner5581]

Thanks Chris! 👌🏼

[@nickvancauwenberge6698]

❤ your videos! Keep it up!

[@ChrisBranch]

Thanks so much 😊🙏🙏🙏

[@UppityRib]

Excellent advice! Wondering if you have thoughts about one becoming an ultrarunner late in life? I'm 56 and have been running distance regularly for the last 10 years, but never more than a 50k. I'd love to advance to longer distances, but as I age, I notice more aches and pains that take longer to resolve. It makes me wonder if I can withstand the training needed for ultras. I know everyone's different so I don't expect a definitive answer, just curious about your perspective on this?

[@ChrisBranch]

Hi Rachel, thanks for the comment. When I had signed up to my first hundred miler, I was scared. Then I read about an American chap who is 90 years old and running hundred milers ... but he only took up running at age 72 when his wife passed away! It gave me hope that we can keep doing this into later life. But I know what you mean about the niggles taking longer to resolve. Thankfully I don't have too many yet (I'm 38), but in my day job, I treat people with injury. In my experience as a practitioner, I notice that people who continue to push themselves as they age tend to do better in their overall wellbeing (physical, mental, social welbeing). They may experience more aches and pains along the way, but it is a net positive in their overall life. The other way to think about big events, is that they are short-term things. I am actually going to touch on this more in my next video, but we should use the concept of 'periodisation' to focus on different things throughout the year. If you do a big push for, say, 4 months, to achieve an ultra distance race, after that you could significantly drop your volume and work more on strength and mobility. This is what I'm doing now - I'm not running a huge amount because I'm between races, and it's helped my body recover from the higher volume training earlier in the year. I'm sure there's a way for you to achieve it if you want to 😊🙏

[@trailsandbeers]

Ultra running is easier than road running, mixed terrain and slower pace means less injuries. I started running at 50 and it was the best thing I ever did for my health, fitness and enjoyment. Yes it hurts sometimes pushing up a climb and the recovery takes longer than when younger but it really is a great way to stay healthy and enjoy hiking/running through some amazing places. Also a thing I found is that the longer the distance the easier it gets because you can go slower... I love 100k trail ultras but I can't run more than 10km on the road.

[@UppityRib]

@@trailsandbeers Interesting! Does your training generally mimic ultra races themselves --- i.e. primarily long runs on trails, lots of stops for water/food, etc?

[@UppityRib]

@@trailsandbeers Very interesting~I have a couple questions if you don't mind: Does your training generally mimic the ultras you do - i.e., are your training runs usually long and on trails (as opposed to on road)? Also, did you find that you developed agility quickly (hopping roots, dodging rocks, etc)?

[@gwyneth-ashleydickinson6846]

Don’t be too hard on yourself about the DNF, you could have developed a viral myocarditis or any number of complications if you had taken the “no pain, no gain” approach. Go back & look at your heart rate data, if you really were sick it would have been at least 5bpm faster than your usual effort. Be proud of yourself for at least showing up & giving it a go 💪🏻

[@ChrisBranch]

Thanks so much, I appreciate that ☺️🙏

[@leeroy110]

One thing I'm not sure of and might be individual per person; when is it too much pain? Like blisters and bloodied torn up feet are a continue to what point, just always? Or there's a point at which you'll be doing yourself permanent damage? How do you judge the differences? Maybe a video topic on its own..

[@newbarker523]

Good point. There has to be valid times to quit.

[@ChrisBranch]

Honestly, it is a tricky one. Experience helps. On this occasion, I felt completely fine within a couple of days. I had gotten over the virus that felt so prominent during the race, and my body felt back to normal. That is a sign that I should have pushed harder. Gradually I am building a library of experience, and I will remember next time that the pain of quitting was much worse than the pain of the race!

[@Rich_1]

I also find running with running friends who are training in the say way is a big help. If all your running buddies only run fast and short races you can feel really slow and if you only run with beginners who only run 5ks they will think you run too much and too fast 🤦‍♂😂

[@ChrisBranch]

Haha you're so right! I've just joined my local athletics club to run with the middle-distance runners once a week for my speed sessions. I'm getting my ass kicked 😂 Luckily I can take it, but it could put a newbie off for sure.

[@theadroitman]

Thanks for the tips Chris! Yeah DNzfing feels great momentarily 😅 but sucks in the long term. As for refueling, consider Tater Boost 🥔😉.

[@ChrisBranch]

Haha the DNF felt SO good in the moment, but it's incredible how quickly it leads to regret. Lesson learned ... I hope! Thanks for the nutrition tip 🙏

[@swm2k2]

Erm, you seem to have missed the part where we tell anyone who will listen that we run ultra marathons. “Yeah, I used to do marathons - but decided they’re too short for me”

[@ChrisBranch]

😂😂😂😂😂 Of course! That bits essential 👌😂

[@Kelly_Ben]

I skipped marathons and went right to trail ultras... 26 miles on the road sounds like indescribable torture!! 😂 And yes, when I'm in shape, trail marathons are now my "easy" races! 😂

[@bev9708]

SO interesting Chris!!! I think we kinda get the idea sometimes that we're kinda invincible because we've already pushed through many very tough races, so we kinda take it for granted that we will now always be able to do so again the next time, that we have acquired that mental toughness and so we will always have it for each race!! I guess the truth is that each race is a new decision, and we almost have to renew our determination in a way. So yeah love the letter writing idea ... me I sometimes like to find a new song that really inspires me that I sing all day the day before the race!!! My latest error was totally botching my taper, getting to race day with legs still very tired, and I felt it very quickly into the race too!! BUT nothing teaches like experience!! I'm gonna nail that next time!!

[@ChrisBranch]

I love this! You are so right, and I hadn't thought about it this way. I think there was a bit of that going on, maybe a bit of arrogance that I had done hard things before so I would know how to handle it. But yes, totally, we need to renew it each time. Thanks so much for this thought, I will carry this with me in my next one 😊🙏 I hope your training is going well! 💪

[@bev9708]

@@ChrisBranch A bit of arrogance yes, that was exactly what I felt, that i had gotten a little bit too cocky and thought I could just push through as I had before!! 🤷‍♀

[@ChrisBranch]

@@bev9708 We all learn the hard way, but they're the best lessons 😊🙏

[@bev9708]

@@ChrisBranch SO true!!!☺