A Comprehensive Guide to Personalized Nutrition Plans for Ultramarathons

1. Introduction: Fueling the Ultimate Endurance Challenge

An ultramarathon is any footrace that exceeds the traditional marathon distance of 42.195 kilometers (26 miles 385 yards). These events encompass a wide range of distances, with common races covering 50 kilometers (31 miles), 50 miles, 100 kilometers, and 100 miles ¹. Successfully completing such an endurance feat requires meticulous preparation, and nutrition plays a role that is as critical as the physical training itself ⁸. Effective fueling and hydration strategies are paramount for both optimal performance and preventing the myriad of issues that can derail an athlete during these prolonged endeavors ⁹.

The physiological demands of an ultramarathon are distinct from those of shorter races. The extended duration places a significant strain on the body’s energy reserves and requires a sustained approach to fueling and hydration that goes beyond the strategies typically employed for marathons ⁹. Many runners new to ultramarathons mistakenly believe that the nutritional approaches used for marathons will suffice for these longer distances ⁸. However, the prolonged exertion and unique challenges of ultramarathons necessitate a more comprehensive and tailored nutrition plan to avoid common pitfalls such as energy depletion and gastrointestinal distress. This report aims to provide a detailed, evidence-based guide to creating a personalized nutrition plan for ultramarathons, equipping runners with the knowledge to fuel their ultimate endurance challenge effectively.

2. The Fundamental Pillars of Ultramarathon Nutrition

Carbohydrates: The Primary Fuel Source

Carbohydrates stand as the body’s preferred and most efficient fuel source, particularly during moderate to high-intensity exercise. Their rapid breakdown and metabolism make them crucial for sustaining the energy required for endurance activities like ultramarathons ¹¹. The body stores carbohydrates as glycogen in the muscles and liver, with reserves typically ranging from 2000 to 4000 calories, which can sustain approximately 90 to 120 minutes of intense exercise ¹³. Even athletes who have adapted to utilize fat as a primary fuel still rely heavily on carbohydrate intake to maintain pace and overall performance during an ultramarathon ²⁰. While fat utilization becomes more prominent at lower exercise intensities, carbohydrates remain essential for preventing energy depletion and the dreaded “bonking” that can occur when glycogen stores are exhausted ⁸. Consistent carbohydrate intake throughout an ultramarathon is therefore vital to sustain effort and delay fatigue.

Fats: Sustained Energy for the Long Haul

Fats serve as another significant fuel source for the body, especially during the lower intensity levels often maintained in ultramarathons. They contribute a substantial portion of the energy alongside carbohydrates ⁸. The body’s fat reserves are virtually unlimited compared to glycogen stores, offering a vast potential source of sustained energy for very long durations ⁸. Some athletes engage in metabolic efficiency training (MET) to enhance their body’s ability to utilize fat for fuel. This training can potentially help conserve the limited glycogen stores, particularly during lower-intensity efforts ²⁵. However, it is important to note that even with enhanced fat utilization, strategic carbohydrate fueling remains crucial for optimal performance in ultramarathons ¹¹. The ability to efficiently tap into fat stores can be a valuable asset, but it does not negate the fundamental need for carbohydrate intake to sustain higher paces and prevent glycogen depletion.

Proteins: Supporting Muscle Repair and Satiety

Protein plays a critical role in the body’s ability to repair and rebuild muscle tissue, a process that is particularly important after the significant muscle breakdown that can occur during the prolonged exertion of an ultramarathon ¹⁶. Adequate protein intake is essential for recovery and adaptation to the demands of both training and racing ¹⁶. In very long ultramarathons, especially those lasting over 6 to 12 hours, consuming small amounts of protein (around 5-10 grams per hour) during the race might offer additional benefits by helping to reduce muscle damage and promoting a feeling of satiety ¹⁷. While carbohydrates and fats are the primary fuels, protein contributes significantly to the body’s ability to withstand and recover from the stresses of ultramarathon running.

Hydration: Preventing Dehydration and Maintaining Performance

Maintaining proper hydration is of paramount importance for ultramarathon runners. Adequate fluid intake is crucial for sustaining plasma volume, regulating core body temperature, supporting cardiovascular function, and preventing a decline in exercise capacity ⁸. There is ongoing discussion regarding the best approach to hydration during endurance events, with some advocating for “drinking to thirst” (ad libitum) while others suggest pre-planned strategies ⁴⁰. Generally, drinking when thirsty is recommended to avoid overhydration, except in situations where water access is limited and a more structured plan is necessary ⁴⁰. It is vital to be aware of the significant risks associated with both dehydration, which can impair performance and increase the risk of heat illness, and overhydration, which can lead to hyponatremia, a potentially life-threatening condition characterized by dangerously low sodium levels in the blood ⁴³. Beginners should prioritize learning to recognize their body’s thirst cues and practice their hydration strategy during training, paying close attention to environmental conditions that can influence fluid needs.

Electrolytes: Maintaining Bodily Functions

Electrolytes, including sodium, potassium, magnesium, and calcium, are essential minerals that play vital roles in numerous bodily functions critical for running, such as nerve impulse transmission, muscle contraction, and the maintenance of fluid balance ¹². These electrolytes, particularly sodium and chloride, are lost from the body through sweat ⁸. Replenishing these lost electrolytes is important, especially during prolonged exercise lasting over 60 minutes and in hot weather ⁸. While salt tablets and electrolyte supplements can be used to aid in replenishment, it is important to ensure adequate overall hydration and fueling, and to consider obtaining sodium through food sources as well ⁸. Maintaining electrolyte balance, particularly sodium levels, is crucial for preventing muscle cramps, nausea, and more severe conditions like hyponatremia ¹². Beginners should be mindful of their individual sweating patterns and consider incorporating electrolyte-rich strategies into their nutrition plan, especially for longer races and in warm climates.

3. Quantifying Your Needs: A Personalized Approach

Calculating Individual Calorie Needs

Determining the precise number of calories required during an ultramarathon is a complex task, as it varies significantly based on individual physiology and race conditions. General guidelines suggest an hourly intake ranging from 150 to 400 calories ¹⁶. Factors such as body weight, running pace and intensity, the total duration of the race, the nature of the terrain (whether it is hilly or flat), and the prevailing weather conditions (heat or cold) all play a crucial role in influencing an athlete’s caloric demands ⁸.

A simplified approach to estimating total calorie needs involves taking the expected race duration and adding a buffer of approximately 15%, then multiplying this adjusted duration by a starting point of around 250 calories per hour ⁸. For instance, if an ultramarathon is anticipated to take 10 hours, the estimated need would be (10 hours + 1.5 hours) * 250 calories/hour = 2875 calories. However, it is important to recognize that this is merely a general guideline, and individual requirements can deviate substantially ⁸.

Beginners should aim for an hourly calorie intake within the suggested range and carefully monitor their body’s response during training. Paying attention to perceived energy levels and any gastrointestinal issues will help in fine-tuning their individual needs. It is also important to be aware that achieving a perfect balance between calories burned and calories consumed is often unrealistic in ultramarathons, and running with a calorie deficit is a common experience ⁸.

Calculating Individual Carbohydrate Needs

The general recommendation for carbohydrate intake during endurance activities lasting longer than 90 minutes, including ultramarathons, falls within the range of 30 to 90 grams per hour ⁸. For ultramarathons specifically, many experts advise targeting the higher end of this spectrum, aiming for 60 to 90 grams of carbohydrates per hour ⁸.

The intensity of the running effort also influences carbohydrate requirements; higher intensity running will necessitate a greater reliance on carbohydrates for fuel ¹³. Additionally, body weight can be a factor in determining carbohydrate needs for pre-exercise carbohydrate loading, where the recommendation is 1-4 grams per kilogram of body weight consumed 3-4 hours before the event, and for post-exercise glycogen replenishment, which suggests an intake of 1-1.2 grams per kilogram of body weight per hour for the first 4 hours after exercise ⁷¹.

For beginners venturing into ultramarathons, it is prudent to start by aiming for the lower end of the recommended carbohydrate intake range, around 30 to 60 grams per hour. As their body adapts to the demands of training and racing, they can gradually increase their intake while carefully monitoring their energy levels and stomach comfort. Experimentation during training is crucial to identify the optimal carbohydrate intake that provides sufficient fuel without causing gastrointestinal distress ⁸.

Calculating Individual Fluid Needs

General guidelines for fluid intake during an ultramarathon typically range from 300 to 800 ml (approximately 16-32 ounces) per hour ⁸. For events exceeding 100 km, some recommendations suggest increasing this to 500-750 ml per hour ⁷³.

Individual fluid requirements are influenced by several factors, including body weight (larger individuals generally require more fluids), sweat rate, and environmental conditions, particularly temperature and humidity ⁸.

A practical method for estimating an individual’s sweat rate involves conducting a sweat test. This can be done by weighing oneself (without clothes) before and after a run of approximately one hour at ultramarathon intensity, while noting the amount of fluid consumed during the run. The difference in weight (in kilograms) plus the weight of any fluid consumed (also in kilograms, where 1 liter of water weighs 1 kg) divided by the duration of the run in hours provides an estimate of the hourly sweat rate in liters ⁸. It is generally advised to aim to replace about 80-95% of the fluid lost through sweat ⁸.

Beginners should start with the general fluid intake recommendations but prioritize understanding their personal sweat rate through sweat testing. Additionally, they should pay close attention to their thirst cues, monitor changes in body weight before and after runs, and observe the color of their urine (pale yellow indicates adequate hydration) during training to fine-tune their individual hydration strategy ⁸.

Calculating Individual Electrolyte Needs

General recommendations for sodium intake during ultramarathons typically range from 250 to 600 mg per hour, with potentially higher requirements (300-600 mg/hour or more) in hot and humid conditions ⁸. Some sources suggest aiming for 400-800 mg per hour in warm weather ⁷⁷.

Electrolyte needs are highly individualized and depend on factors such as sweat rate, the concentration of electrolytes in an individual’s sweat (which can vary considerably), and the prevailing weather conditions ¹².

The most accurate method for determining personalized electrolyte needs is through a professional sweat test, which analyzes the specific electrolyte losses during exercise ⁸. As a general guideline, athletes are often advised to aim to replace 50-80% of the electrolytes lost ⁴⁹.

On average, in 315 ml of sweat, an individual might lose approximately 220 mg of sodium, 63 mg of potassium, 18 mg of calcium, and 8 mg of magnesium ⁴⁹. For ultramarathons lasting longer than 3 hours, replenishing not only sodium and chloride but also the “lesser” electrolytes like potassium, magnesium, and calcium may become increasingly important ⁴⁹.

Beginners should primarily focus on sodium replacement, especially if they observe salt deposits on their skin after training runs or experience muscle cramping. Starting with the general recommendations for sodium intake and adjusting based on their training experience and how their body feels is a sensible approach. Considering a sweat test can provide more precise and personalized guidance on electrolyte replacement strategies ⁸.

4. Navigating the Fueling Landscape: Options for Every Stage

Energy Gels: Convenient and Quick Energy

Energy gels are a popular choice among ultramarathon runners due to their convenience and ability to deliver a rapid source of carbohydrates. They are highly portable and easy to consume while on the move. Many gels also contain added electrolytes and some include caffeine, which can provide an extra boost ⁸. However, some athletes experience gastrointestinal distress with gels, and their sweet taste and gel-like texture can become unappealing during very long races ⁶⁷. Most energy gels, unless they are isotonic, require consumption with water to aid in digestion ⁶⁷. Runners can choose from various types of gels, including isotonic (designed for rapid absorption without extra water), hypertonic (more concentrated and require water), caffeinated (for an added stimulant effect), and those made with more natural ingredients ⁸⁴. For beginners, experimenting with different brands and flavors during training is crucial to find well-tolerated options, and practicing their use with appropriate hydration is essential.

Energy Chews: A More Solid Alternative

Energy chews offer a more solid and potentially more satisfying texture compared to energy gels. For runners who dislike the consistency of gels, chews can be a viable alternative, and they generally provide a good energy-to-weight ratio, making it efficient to carry a significant amount of carbohydrates ⁸. However, chewing and swallowing energy chews can become difficult at very high exercise intensities, and opening the packaging might be challenging with fatigued hands. Some chews can also be quite sticky ⁸⁰. Energy chews are available in different textures, such as gummy, soft, and hard, allowing runners to select based on their personal preference and what feels easiest to consume while running ⁸⁶. For ultramarathoners, especially during longer races and at slightly lower intensities where chewing is more manageable, energy chews can be a palatable and effective fueling option.

Sports Drinks: Hydration and Fuel in One

Sports drinks offer a convenient way to replenish both fluids and electrolytes along with carbohydrates. They require no chewing and minimal digestion, making them easy to consume while running ⁸. However, they might not provide a sufficient number of calories to meet the high energy demands of an ultramarathon, and over-consumption can lead to a feeling of fullness or sloshing in the stomach. Some individuals also find the taste of sports drinks too sweet ¹². Sports drinks come in various formulations with different carbohydrate concentrations and electrolyte profiles, and powdered mixes allow for customization ⁵⁷. While sports drinks are beneficial for shorter to moderate duration activities and can be a good way to combine hydration and fueling, ultramarathon runners may need to supplement with more calorie-dense options to meet their energy needs for very long races.

Real Food Choices: Variety and Palatability

Incorporating real food into an ultramarathon nutrition plan is often recommended, especially for races lasting many hours, as it can provide a welcome break from the sweetness of processed sports nutrition products and offer a broader range of nutrients ⁸. Real food can also help satisfy cravings for savory or non-sweet flavors and is often more economical than commercially prepared sports nutrition ⁸. Common examples of real food consumed during ultramarathons include bananas, dates, pretzels, boiled potatoes (often with salt), rice cakes, peanut butter and jelly sandwiches, mini pies, cold pizza, and even quesadillas ⁸. However, real food can be heavier and more challenging to carry, digest, and consume while running, and options high in fiber or fat should be chosen carefully to avoid gastrointestinal issues ³². Beginners should experiment with various easily digestible and portable real food options during their training to determine what works best for them.

5. Crafting Your Ultramarathon Nutrition Blueprint

Pre-Race: Fueling Up for Success (Including Carbohydrate Loading)

Carbohydrate loading is a widely used strategy among endurance athletes to maximize the storage of glycogen in the muscles before a prolonged event like an ultramarathon ⁸. This increased glycogen storage can potentially improve performance in events lasting longer than 90 minutes ¹¹. The typical carbohydrate loading period is about 2-3 days leading up to the race, although some athletes might start increasing their carbohydrate intake gradually a week beforehand ⁹. During this phase, the recommended intake is around 8-12 grams of carbohydrate per kilogram of body weight per day ⁹. It is advisable to focus on easily digestible, low-fiber carbohydrate sources such as white rice, pasta, potatoes, and bananas ⁹. In the days leading up to the race, it is wise to reduce the intake of high-fiber foods, high-fat foods, and spicy foods to minimize the risk of gastrointestinal issues during the event ⁹. Your pre-race meal should be consumed approximately 3-4 hours before the start of the ultramarathon and should be rich in carbohydrates, with moderate protein and low fat and fiber content ⁹. It is crucial to avoid trying any new foods on the morning of the race ⁹. For beginners, a gradual increase in carbohydrate intake in the days leading up to the race is recommended, rather than a sudden overload the night before.

During the Race: Sustaining Energy and Hydration

During an ultramarathon, it is essential to start fueling early, ideally within the first 30-60 minutes of the race, and to continue fueling consistently throughout the event ⁸. Aim for a consistent carbohydrate intake of 30-90 grams per hour, adjusting based on your individual tolerance and the specific conditions of the race ⁸. To prevent palate fatigue, which is common in long-duration events, consider alternating between sweet and savory food options ⁸. It is crucial to drink small amounts of fluids (aim for 300-800 ml per hour) at regular intervals, such as every 15-20 minutes ¹³. Pay attention to your thirst cues but also aim for consistent intake, especially in challenging weather conditions. Replenishing electrolytes, particularly sodium, is important, especially if you are sweating heavily or if the weather is hot and humid. This can be achieved through the consumption of sports drinks, electrolyte tablets, or salty foods ⁸. For beginners, setting reminders to eat and drink and being prepared to adjust their plan based on how they feel and what they can stomach is crucial.

Post-Race: Recovery and Replenishment

Immediately after crossing the finish line of an ultramarathon, it is vital to prioritize rehydration by drinking fluids containing electrolytes to replace what has been lost through sweat ¹⁶. Aim to consume approximately 1.5 liters of fluid for every kilogram of body weight lost during the race ³⁴. As soon as possible, ideally within the first hour after finishing, consume carbohydrates to begin the process of replenishing depleted glycogen stores. A general recommendation is to aim for 1-1.2 grams of carbohydrate per kilogram of body weight per hour for the first 4 hours post-race ¹⁶. It is also important to consume protein (around 20-25 grams or 0.25 grams per kilogram of body weight) to aid in muscle repair and recovery, ideally alongside carbohydrates within the first two hours after finishing ¹⁶. Continue to replenish electrolytes that were lost during the race ⁸. Finally, focus on consuming nutrient-dense whole foods to support overall recovery and help boost the immune system, which can be temporarily suppressed following intense endurance exercise ¹⁶.

6. Training Your Gut: The Unsung Hero of Endurance

A critical, often overlooked aspect of preparing for an ultramarathon is training your gut to effectively process nutrition and fluids while running. Consistently practicing your planned nutrition and hydration strategy during training runs, particularly those that are long and mimic the conditions of your race, is absolutely essential for success ⁸. This practice allows your digestive system to adapt to the unique challenge of processing food and liquids while the body is under the stress of running, and it helps you identify which specific foods and fluids your stomach tolerates best ⁸.

Beginners should gradually introduce fueling during their runs that last over 90 minutes. Start with smaller amounts of food and fluids and incrementally increase the quantity as your body becomes more accustomed to it ⁸. It is also essential to experiment with a variety of fuel types, such as energy gels, chews, sports drinks, and real food, as well as different brands and flavors within each category. This will help you discover what your stomach handles well, especially after many hours of running, and what you find palatable even when fatigued ⁸. Furthermore, practice your hydration strategies during training, including determining the most comfortable and efficient way to carry your fluids (whether using a handheld bottle, a waist pack, or a hydration vest) and assessing the amount of fluid you will likely need based on your sweat rate and the expected environmental conditions ⁸.

Consistent gut training is an absolutely vital component of preparing for an ultramarathon. Beginners should approach their long training runs as critical dress rehearsals for race day, meticulously practicing their nutrition and hydration plan. This dedicated practice will significantly minimize the risk of experiencing gastrointestinal distress during the actual event and optimize their body’s ability to absorb and utilize fuel effectively ⁸.

7. Adapting to the Elements and the Terrain

Weather Conditions (Heat, Cold, Humidity)

Different weather conditions can significantly impact a runner’s nutrition and hydration needs during an ultramarathon. In hot and humid environments, the body sweats more to regulate its temperature, leading to increased losses of both fluids and electrolytes, particularly sodium ⁸. In such conditions, it is crucial to increase your fluid intake and consider supplementing with sodium through electrolyte drinks or salty snacks ⁸. Runners might also find that sweeter fuel options become less appealing in the heat, so having savory alternatives available can be beneficial ⁸.

Conversely, in cold weather, while the sensation of thirst might be diminished, dehydration remains a significant risk ⁴². It is important to continue to drink fluids regularly and consider using insulated containers to prevent them from freezing ⁴². Some runners might also experience cravings for higher-calorie foods in colder temperatures ¹⁰.

Humid conditions can lead to a substantial increase in sweat rates, necessitating a greater focus on both fluid and electrolyte replacement ⁴². High-carbohydrate, high-salt energy gels and sports drinks can be particularly useful in these situations ⁷⁸.

Beginners should proactively research the expected weather conditions for their race and make necessary adjustments to their nutrition and hydration plan. Prioritizing fluid and electrolyte intake in hot weather is crucial, and practicing their fueling and hydration strategies in conditions similar to those anticipated on race day is highly recommended ⁸.

Terrain (Flat, Hilly, Technical)

The type of terrain encountered during an ultramarathon can significantly influence the body’s energy expenditure and nutritional needs. Hilly and technical terrain generally require more energy than flat, runnable surfaces, thus increasing the overall calorie requirements ⁴¹. For races with significant elevation gain, runners should consider carrying more calorie-dense food options to meet these increased demands ⁸.

During steep uphill climbs or highly technical sections of a trail, the increased breathing rate and physical exertion can make it more difficult to consume and digest solid foods. In these instances, opting for easily digestible fuel sources such as energy gels, chews, or liquid fuels might be preferable ¹³. Runners might also need to consciously slow their pace slightly to allow for better digestion of any consumed fuel ⁴⁴.

On flatter, more runnable portions of the course, there is often more flexibility to consume real foods that might require more chewing ⁸. It is also important to consider your hydration strategy in relation to the terrain, as more strenuous or prolonged efforts, such as extended climbs, can lead to increased sweat rates ⁴¹.

Beginners should thoroughly familiarize themselves with the course profile of their ultramarathon and plan their fueling strategy accordingly. Prioritizing easily digestible options for challenging terrain and ensuring they are carrying an adequate number of calories for races with significant elevation gain are key considerations.

8. Avoiding the Pitfalls: Common Mistakes and Expert Tips

Beginner ultramarathon runners often make nutritional mistakes due to a lack of experience and specific knowledge about the demands of these long-distance events. One very common error is underfueling, particularly in the early stages of the race. This can lead to a significant energy deficit and result in a performance crash later on ¹⁰. It is crucial to start fueling early and consistently, even before you feel hungry.

Another frequent mistake is waiting too long to start fueling. If you wait until you feel your energy levels dropping or hunger pangs set in, you are likely already operating at an energy deficit ¹⁰. Establishing a fueling schedule and adhering to it from the very beginning of the race is essential.

Many beginners over-rely on energy gels and liquid nutrition for the entirety of very long races. While these options are convenient, they can lead to palate fatigue and may not provide the sustained energy or variety of nutrients needed over many hours. Incorporating a range of real foods is highly recommended ⁸.

A critical error that can have significant consequences on race day is not practicing the planned nutrition strategy during training runs, especially the long ones. Race day is absolutely not the time to experiment with new foods, gels, drinks, or fueling schedules ⁸.

Resist the temptation to try new foods or supplements at aid stations on race day, even if they seem appealing or are offered by fellow runners. Stick to what you have successfully tested and used in your training ⁹.

Both over-hydrating and under-hydrating are common mistakes that can negatively impact performance and even lead to serious health issues. Learn to listen to your body’s thirst cues while also having a general plan for fluid intake, and be aware of the signs of both dehydration and hyponatremia ⁸.

Avoid over-relying on salt tablets as a solution for muscle cramps without addressing your overall hydration and fueling strategy. Cramps can have multiple causes, and simply taking more salt might not be the answer and could even lead to other issues ¹².

Finally, it is crucial to listen to the cues your body is giving you throughout the race. Pay attention to your energy levels, stomach comfort, and any cravings you might have, and be prepared to adjust your nutrition plan accordingly ¹⁰.

By being mindful of these common mistakes and following expert tips, beginners can significantly improve their chances of having a successful and enjoyable ultramarathon experience.

9. Putting It All Together: Sample Nutrition Plans for Beginners

It is important to remember that these are just sample plans and individual needs can vary significantly. Beginners should use these as a starting point and adjust based on their training experience and personal preferences.

Table: Sample 50k Ultramarathon Nutrition Plan (Based on a 5-7 Hour Finish)

Key Considerations:

• Practice: Try this plan during your long training runs and adjust based on what works for you.
• Variety: Include a mix of sweet and savory options to avoid flavor fatigue.
• Listen to Your Body: Adjust your intake based on how you feel and what you are craving.
• Hydration: Pay close attention to your fluid intake, especially in warmer weather.
• Electrolytes: If you are a heavy sweater or running in hot conditions, consider adding more electrolytes.

10. Conclusion: Your Journey to a Well-Fueled Ultramarathon

Successfully fueling an ultramarathon is a highly personalized endeavor that requires careful planning, consistent practice, and a willingness to adapt. The key principles include prioritizing carbohydrates as your primary fuel source, understanding the role of fats and proteins, maintaining a delicate balance of hydration and electrolytes, and training your gut to handle the demands of sustained activity. Remember that individual needs for calories, carbohydrates, fluids, and electrolytes will vary based on your body, the specific race conditions, and your level of training. Experimentation during your long training runs is essential to discover what works best for you. By avoiding common mistakes, listening to your body’s cues, and developing a nutrition plan that you have thoroughly practiced, you will significantly enhance your performance, enjoyment, and overall success in your ultramarathon journey.

Trail Jackal

Trail Jackal is the founder and main contributor at umit.net, driven by a passion for the demanding world of ultramarathon running. Through personal experience navigating multi-hour races across varied terrains Trail Jackal explores the strategies, gear, and mindset required for success. This includes a keen interest in how technology, particularly AI, is offering new ways for runners to train smarter, stay healthier, and achieve their ultra goals. Trail Jackal aims to share reliable information and relatable experiences with the endurance community.

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