My six golden rules of ultra running - Beau Miles

Aug 13, 2025

Intro

This is a quick summary of My six golden rules of ultra running from Beau Miles. It’s a great watch — we’re breaking it down so you can try the ideas today. Be sure to check out the full video for all the details.

Key Points

Plan and use data – run with a purpose, using a watch, heart‑rate and distance metrics to guide training, but don’t become a slave to the numbers.
Prioritize vertical and technical terrain – spend time on single‑track, steep, technical trails to build the specific strength needed for ultras.
Back‑to‑back long runs – after your first long run, follow it with another long run (3 + hours) with as much vertical gain as you can manage (≈1,200‑1,300 m in the video).
Post‑run recovery routine – finish long runs with a brief walk, then stretch and use a tennis ball or foam roller to release tight spots.
Use metrics as a guide, not a master – track distance, time, and heart‑rate for insight, but keep the focus on how you feel in the body and mind.
Embrace distraction and mental health – run while allowing the mind to wander; this builds mental resilience and keeps running enjoyable.

Workout Example

Day 2 – Technical Trail Run

Duration: 90 minutes on undulating, single‑track terrain.
Focus: steep, technical sections; keep effort moderate, using a watch to monitor effort.

Day 3 – Long Vertical Run

Duration: 3 + hours, aim for ~1,250 m vertical gain (≈1.2 km elevation).
Keep a steady, sustainable pace; use the watch for heart‑rate zones, but listen to your body.

Day 5 – Technical 90‑minute Run

Same as Day 2 but with added focus on footwork and pacing.

Closing Note

Give these six rules a try on your next training block and tweak the paces or durations in the Pacing app to match your own fitness level. You’ll see how a little structure, a little vertical, and a lot of mental freedom can boost your ultra‑running game. Happy running! 🚀