COACH’S CORNER - A 3-Discipline Sport by Isobel Tait
isobel Tait explains how ultra running is a 3-discipline sport, and to succeed, there's more to it than just distance
When most people think of ultra running, they picture endless hours on the trail, pushing physical limits, and logging massive mileage.
But the reality is this: ultra running isn’t just about running. It’s a three-discipline sport. To succeed, you need to train your running, nutrition, and mindset. Miss one, and your performance will suffer — no matter how fit you are.
Running: Build It!
You can’t fake fitness. Your aerobic base, strength, and trail skills are the foundation. But it’s not just about logging kilometres. You need:
- Consistency over time, not hero weeks.
- Adaptability — knowing when to push and when to pull back.
- Specificity — training for terrain, elevation, and duration.
Many athletes I coach come to me after months of DIY training with no real plan. They’re frustrated, burnt out, or injured. Once we bring structure and recovery into their training, they start seeing results — even if their volume drops.
Ask yourself: Am I training smart, or just training hard?
Nutrition: You Can’t Outrun Poor Fuel Choices
Nutrition is the most neglected discipline in ultra running. You wouldn’t start a long run without your shoes — yet many runners hit the trail or road without enough fuel. Then they wonder why they bonk, cramp, or struggle to recover.
What works?
- Start fuelling early — within the first 30 minutes.
- Aim for 30–60g carbs per hour, sometimes more for longer races.
- Use what you’ve practised. Gut training is just as important as leg training.
In races, I’ve seen the difference between a solid fuelling plan and just “winging it.” The runners who train their gut in long runs finish strong. The ones who don’t are often sitting on the side of the trail, trying to force down a gel that their stomach no longer wants.
Ask yourself: Am I training my gut as well as my legs?
Mindset: The Deciding Factor
You can have the perfect training and nutrition — but if your mindset collapses, so will your race. Ultra distances will test you. Not once. Not for a few minutes. But again and again, for hours or even days.
I’ve been to the Barkley Marathons three times. And while few make it to the finish, every runner there knows the real test isn’t the terrain or navigation (although they’re hard enough!) — it’s your mind. There’s no crowd, no GPS, no music. Just isolation, sleep deprivation, and the constant question: Can I keep going?
You may not be doing Barkley, but you still need a solid mental strength plan. Mental resilience doesn’t just happen. You need to train it, just like you train your legs:
- Visualise race-day challenges — and how you’ll respond.
- Have a clear reason for being out there, especially when it gets hard.
- Practise staying calm and present when things go wrong — because they will.
Every tough run or setback is a chance to strengthen your mindset. Don’t waste those opportunities.
Ask yourself: Do I have a mental game plan, or just a training schedule?
Final Thoughts
Ultra running demands more than fitness. It’s a sport of three disciplines: running, nutrition, and mindset. Each one plays a critical role — and each one can make or break your race. If you focus only on one or two, you’ll hit a ceiling.
The most successful runners aren’t always the fastest or the strongest. They’re the ones who prepare fully — physically, nutritionally, and mentally.
Which of the three are you giving the least attention to right now?
Isobel Tait is a UESCA Ultra-running coach, Athletics Australia Level 2 Recreational Running Coach, UESCA Cycling coach, UESCA Endurance Nutritionist, Sports Nutritionist, Cert III and IV Personal Trainer.
iF YOU WOULD LIKE MORE INFORMATION ON BEING TRAINED BY Isobel, CLICK THROUGH HERE TO OUR AURA ENDORSED COACHES PAGE.
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