The OMNIA Performance Podcast The 5 Pillars of Ultra Marathon Readiness
Jan 29, 2026
They break down five pillars for ultramarathon readiness: aerobic base, durability and strength, pacing discipline, fueling and gut training, and psychological preparation. Practical tips cover time on feet, walk–run strategies, strength work, race nutrition practice, mental tactics for low points, and kit and footcare essentials.
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Long-Term Aerobic Base Is Non-Negotiable
- Aerobic base for ultras requires long-term, high-volume low-intensity work primarily in zones one to two.
- Build aerobic time on feet gradually and use hill-specific sessions to spike effort without speed stress.
Prioritise Time-On-Feet Over Flat Long Runs
- Do accumulate time-on-feet with run–walk and long hill days instead of only long flat runs.
- Alternate walking the inclines and running flats to boost durable step count while easing recovery.
Keep Strength Work To Prevent Injury
- Do maintain regular strength work to build durability and protect tendons, ligaments and joints.
- Use minimum effective dose strength sessions so volume doesn't displace essential aerobic training.