How to Prepare for Ultramarathon Success: Insights from Trail Running Elite Adrian McDonald

Are you dreaming of conquering your first ultramarathon or looking to improve your trail racing performance? You’re not alone. Many runners face challenges related to altitude, nutrition, and pacing, especially when tackling iconic races like Leadville. Luckily, seasoned ultra athlete Adrian McDonald shares his experience and practical strategies that can help you run stronger, longer, and smarter. In this post, you’ll learn key tips on altitude acclimation, fueling strategies, mental preparation, and race-day tactics—plus insights from Adrian’s remarkable journey in trail and ultra running.

Understanding the Challenges of High-Altitude RunningTraining at altitude isn’t just about endurance—it’s about adapting your body to thinner air and lower oxygen levels. Adrian McDonald grew up outside Boston but now trains at 5,000 feet in Colorado, preparing for races like Leadville, which sits above 10,000 feet. He emphasizes that exposure to higher elevations can significantly influence performance and recovery.

Key Takeaway:

Gradually increasing altitude exposure during training helps your body adapt, reducing the risk of altitude sickness and improving how you perform during the race.Practical Strategies for Acclimating Effectively

• Live High, Sleep High: Adrian recommends spending weekends at higher elevations, such as in Leadville or Buona Vista (around 8,000 feet), to simulate race conditions. “I try to get up high to run and sleep there as much as I can,” he notes, which enhances physiological adaptation without overexertion.
• High-Altitude Effort: Adrian runs effort-based, not heart rate-based, when training at altitude. His approach involves starting slow and gradually increasing effort—this builds endurance while respecting one’s body’s limits.
• Avoid Overtraining at Altitude: Sleep disturbances and overexertion can hamper recovery. Adrian advises balancing rest and altitude exposure to prevent feeling drained, as prolonged stays at extreme elevation may be damaging.

Building a Gut Tolerance for High-Carb IntakeAdrian prioritizes high carbohydrate intake during races, targeting over 100 grams per hour, which he accomplishes through a mix of gels, drink mixes, and real food like salty crackers or bread. His evolution from 50 grams to over 100 grams reflects a mindset of experimenting with fueling to optimize race performance.

Effort-Based Pacing Over Pace MonitoringAdrian relies on effort perception rather than devices like GPS watches or heart rate monitors, especially at altitude where effort feels more subjective. “It should feel effortless at the start—just nose breathing, able to hold a conversation,” he advises. As the race progresses, effort should gradually increase, and being patient at the beginning can save energy for the final miles.Common Pitfalls: Going Out Too FastA frequent mistake at Leadville and many ultras is starting too aggressively—Adrian warns against it. The first 10K can be tempting to run quickly due to downhill terrain and excitement, but “that can cost hours later,” he cautions. Instead, focus on patience and sustainable effort.Race Day Strategies

• Effort Levels: Run the first third of the race with minimal exertion, saving energy. The middle third gets tough—mentally and physically—and it’s normal to feel fatigue, but maintaining effort is key.
• Pacing Equipment: Adrian emphasizes effort-based pacing over pace targets. If you use devices, check splits at flat sections but avoid obsessing over metrics on technical terrain.
• Nervousness and Visualization: Working with a sports psychologist, Adrian practices mental techniques like visualization and managing race-day nerves. “Races are long—and practicing that mental resilience pays off,” he notes.

Nutrition and Rest After FinishingAdrian’s post-race routine includes controlled eating—focusing on real food like chips and pizza—to curb nausea and promote recovery. He avoids rushing into aggressive recovery protocols, trusting recovery begins with good sleep, hydration, and gentle movement like walking or massage.Monitoring and Preventing InjuriesPatience and consistent PT exercises help Adrian stay resilient. Past injuries, such as hip issues from soccer, remind him that prevention and early management are crucial. He advocates for regular PT and listening to your body.

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How to Prepare for Ultramarathon Success: Insights from Trail Running Elite Adrian McDonald