What do you think?
Rate this book
Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
Ultramarathons don’t leave much room for mistakes. Don’t learn the hard way; get a jump on training for an ultramarathon with Hal Koerner’s Field Guide to Ultrarunning, a comprehensive guide to running 30 to 100 miles and beyond, written by one of the most experienced athletes in the sport.
Hal Koerner is among America’s top ultrarunners with podium results in more than 90 ultramarathons. In his smart, down-to-earth Field Guide, Koerner shares hard-earned wisdom, field-tested habits and practices, and reliable tips and guidelines to help you prepare for your most epic runs. You will read engaging stories of Koerner’s own training and racing as well as insights and practical advice on trail running technique, proper fueling, race day game plans, and key mental strategies to carry you to the finish line. The guide offers three detailed training plans to prepare for 50K, 50-mile to 100K, and 100-mile ultramarathons.
231 pages, Kindle Edition
First published June 18, 2014
277 people are currently reading
1188 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 177 reviews
March 8, 2015
It wasn't quite what I was expecting nor what I wanted. As a "seasoned" runner it didn't give me anything new and I was hoping for more detailed information on taking long, long runs along with nutrition but it wasn't covered to the depth that I think was needed.
Let's face it, you are not going to decide to run 100 miles if you can't run 5k, so people making a leap to an ultra will already know most of the stuff that's in this book - it's the "extra" advice that they are looking for, and I just don't feel like it was covered.
Let's face it, you are not going to decide to run 100 miles if you can't run 5k, so people making a leap to an ultra will already know most of the stuff that's in this book - it's the "extra" advice that they are looking for, and I just don't feel like it was covered.
October 11, 2014
Competently written with the assistance of Adam Chase, the guide is well organized from preparation to gear, from training to racing. For those looking for an exciting read into the world of trail ultras, this book will disappoint. At no point does it wax poetic about the trails. Instead, Koerner focused on getting you there, and safely, so you can do the poetic bit yourself. Also, the less romantic bits like eating on the run, handling mud, and where to pee.
One thing that might be misleading to some - this guide is exclusively oriented to trail unltrarunning. Wait, that's not right. It's exclusively oriented to trail racing.
It does not include any ultra road races or 12/24/48 hour events and the unique challenges they pose. If you are intending to try one of those events, you'll need to seek some advice outside the scope of the Field Guide to Ultrarunning.
The book is geared towards ultra-racing more than simply ultrarunning but the principles remain. The cool part about ultrarunning is you really don't need permission or a race entry to go someplace awesome to run. If you've built out the body to handle it and learned how to handle the trails, you have all you need to do an ultra-run, even if you never do an ultra-race.
One pleasant element of the book was Koerner's willingness to use his mistakes as object lessons for the rest of us to learn from. I've maintained that the guy or woman who wins the race isn't always the best runner but the one who makes the least mistakes.
That's how I beat the great Karl Meltzer once and it will never happen again.
Anyway, using the real life examples, Koerner does a nice job of showing the results of bad decision-making and, sometimes, just plain bad luck. He offers good advice on how to handle it. When you get to that part of the book, listen. It may save your ultrarunning career.
If you're a marathoner looking to move up, this is a book that should land on your book shelf and be referred to frequently. If you never conceive of doing anything so foolish as an ultra, it's probably not for you.
If you're on the fence, though, get the book. Hal Koerner will lead you through the process, show you it's achievable, and put the tools in your hand to get there.
Once you have the tools, it's up to you to go out and find the poetry on the trail.
One thing that might be misleading to some - this guide is exclusively oriented to trail unltrarunning. Wait, that's not right. It's exclusively oriented to trail racing.
It does not include any ultra road races or 12/24/48 hour events and the unique challenges they pose. If you are intending to try one of those events, you'll need to seek some advice outside the scope of the Field Guide to Ultrarunning.
The book is geared towards ultra-racing more than simply ultrarunning but the principles remain. The cool part about ultrarunning is you really don't need permission or a race entry to go someplace awesome to run. If you've built out the body to handle it and learned how to handle the trails, you have all you need to do an ultra-run, even if you never do an ultra-race.
One pleasant element of the book was Koerner's willingness to use his mistakes as object lessons for the rest of us to learn from. I've maintained that the guy or woman who wins the race isn't always the best runner but the one who makes the least mistakes.
That's how I beat the great Karl Meltzer once and it will never happen again.
Anyway, using the real life examples, Koerner does a nice job of showing the results of bad decision-making and, sometimes, just plain bad luck. He offers good advice on how to handle it. When you get to that part of the book, listen. It may save your ultrarunning career.
If you're a marathoner looking to move up, this is a book that should land on your book shelf and be referred to frequently. If you never conceive of doing anything so foolish as an ultra, it's probably not for you.
If you're on the fence, though, get the book. Hal Koerner will lead you through the process, show you it's achievable, and put the tools in your hand to get there.
Once you have the tools, it's up to you to go out and find the poetry on the trail.
January 8, 2021
Eens marathons geen uitdaging meer worden, wil je verder gaan. Dit boek geeft daar een mooie inleiding voor. Er worden zowel de praktische kanten van ultralopen als de filosofie ervan in beschreven, wat een mooi totaalplaatje geeft.
Aan de andere kant, iedereen die aan dit boek begint zal vast al wat ervaring hebben in langeafstandslopen. Voor mij waren er dus wel een paar nuttige nieuwe tips, maar veel was me al bekend. Ik was misschien iets meer opzoek naar een nog wetenschappelijkere en diepere kennis over de sport. Deze guide kan dus eerder gezien worden voor beginners!
Het heeft me wel echter heel enthousiast gemaakt om nieuwe doelen te stellen.
3,5/5
Aan de andere kant, iedereen die aan dit boek begint zal vast al wat ervaring hebben in langeafstandslopen. Voor mij waren er dus wel een paar nuttige nieuwe tips, maar veel was me al bekend. Ik was misschien iets meer opzoek naar een nog wetenschappelijkere en diepere kennis over de sport. Deze guide kan dus eerder gezien worden voor beginners!
Het heeft me wel echter heel enthousiast gemaakt om nieuwe doelen te stellen.
3,5/5
June 23, 2021
Great book, very helpful. I refer back to it often and adapted one of the schedules for my first ultra marathon coming up. Must-read for (aspiring) ultra runners!
2021: After referring back to this in preparation of my first 100k, I sligthly changed my opinion on this book. Meanwhile I've also read some other books on ultra running and in hindsight this book is pretty basic. So, entertaining, and pretty useful, but not the most complete guide out there. Most of the information in this book can also be found on internet blog pages and magazines.
2021: After referring back to this in preparation of my first 100k, I sligthly changed my opinion on this book. Meanwhile I've also read some other books on ultra running and in hindsight this book is pretty basic. So, entertaining, and pretty useful, but not the most complete guide out there. Most of the information in this book can also be found on internet blog pages and magazines.
March 23, 2021
Just for men.
February 8, 2020
This book is not what I expected. It’s not a book about ultra running per se, not a training book for ultra running either. It’s more about a brief overview of things to know about if you ever decided to enter an ultra race. But there is no advice as such. Nothing an experienced or semi experienced runner would not know, anyway. It is very generic. For example, the section on nutrition covers gels, salts, electrolytes balance, caffeine in here is what is available in general, and the advice consists of don’t try anything new on race day you haven’t tried.
There are no training plans - unless you consider 3 tables at the back a training plan with the 50k training plan a copy paste from any decent marathon training book; although there is a section with a brief overview of tempo, fartlek, recovery and long runs - pros and cons of each and general tips on how to utilise them when building a training plan.
There are some interesting practical tips - like you can use spare socks as mitts in cold temperatures - but really I would strongly advise anyone to browse this through before they buy it. And definitely not worth full retail price, in my view.
I will keep it as a generic reference guide or a tick list of things to think about on race day - only to feel like spending £12 was worth it.
There are no training plans - unless you consider 3 tables at the back a training plan with the 50k training plan a copy paste from any decent marathon training book; although there is a section with a brief overview of tempo, fartlek, recovery and long runs - pros and cons of each and general tips on how to utilise them when building a training plan.
There are some interesting practical tips - like you can use spare socks as mitts in cold temperatures - but really I would strongly advise anyone to browse this through before they buy it. And definitely not worth full retail price, in my view.
I will keep it as a generic reference guide or a tick list of things to think about on race day - only to feel like spending £12 was worth it.
August 1, 2024
He has a really nice writing voice
Good overall info, and some good advice on noticing and finding solutions for your own particular needs
The last 2 real chapters (6+7) were the most interesting bc he brought you with him out onto the trail
Good overall info, and some good advice on noticing and finding solutions for your own particular needs
The last 2 real chapters (6+7) were the most interesting bc he brought you with him out onto the trail
May 8, 2021
We know what this means...
April 26, 2019
I'm not sure there's anything here that could not either be found on some Ultrarunning blogs or deduced through common sense (i.e. "when running on trails, avoid roots and other objects that might stick out of the ground.") 🙄
Some of the advice on pacing, recovery, and crew selection is pretty good but if you have been following the sport for a bit then none of it would be new to you.
The attached training plans are pretty solid, though I feel he missed an opportunity here to develop a more useful training guide by not having tables detailing nutrition strategies and recommended micro-nutrients and mineral amounts. His advice usually comes down to "take salt every hour, but be wary of how much you're consuming. I take two". Two of which kind Hal?
Still, Koerner's stories are entertaining and you do get a glimpse of the effort and preparation it takes to be a competitive ultrarunner.
Some of the advice on pacing, recovery, and crew selection is pretty good but if you have been following the sport for a bit then none of it would be new to you.
The attached training plans are pretty solid, though I feel he missed an opportunity here to develop a more useful training guide by not having tables detailing nutrition strategies and recommended micro-nutrients and mineral amounts. His advice usually comes down to "take salt every hour, but be wary of how much you're consuming. I take two". Two of which kind Hal?
Still, Koerner's stories are entertaining and you do get a glimpse of the effort and preparation it takes to be a competitive ultrarunner.
May 23, 2015
An enjoyable book about the nuts and bolts of ultrarunning from a very accomplished runner. (Watch the movie "Unbreakable" and see if you end up rooting for him!) Elise and I borrowed this from a friend who has already run several ultras. After reading this and crewing for our friend at the Miwok 100K, we are ready to take the plunge and run our first ultra this fall! (Just a 50K though.)
May 26, 2016
Hal's a badass ultrarunner and probably the most versatile champion of his generation. I'm not the intended audience, personally, but it still kept me entertained throughout. This is because it reads like a long conversation with Hal, over a beer, on how he runs ultras.
October 11, 2024
High level insight to a wide variety of things to prepare for while training for ultra distance running. Enjoyed the topic and the introduction to the variety. Now I know the topics to deep dive for my next run!
September 10, 2020
Excellent book!
It gives clear advice for many, many situations in an ultra. I read it from page to page, but definitely it is a book to keep as a reference in the future. It's good to have this kind of book where you can always go back and find the solution for a specific problem.
Only thing I didn't quite like was the training plans. The author could have expanded a bit more on this.
It gives clear advice for many, many situations in an ultra. I read it from page to page, but definitely it is a book to keep as a reference in the future. It's good to have this kind of book where you can always go back and find the solution for a specific problem.
Only thing I didn't quite like was the training plans. The author could have expanded a bit more on this.
November 24, 2025
Look, there's nothing wrong with this book. It's great if you've literally never run an ultra before. I imagine the niche for this book is someone who's run a community 5k and decided the next logical step was a mountain 50 miler, and couldn't be bothered to run a google search in between.
Pros: Made me feel accomplished (because I didn't learn anything), and it was free.
Cons: I know this came across harsh, but really there's nothing bad about this book. Could've been a blog post though.
Pros: Made me feel accomplished (because I didn't learn anything), and it was free.
Cons: I know this came across harsh, but really there's nothing bad about this book. Could've been a blog post though.
April 10, 2018
If you've been running for a long time, a lot of the book will feel like common sense. In a way, it really does feel like a "field guide" - you're reading someone's notes about the different aspects of prepping for an ultra. I actually thought the best parts were Hal's short anecdotes about previous ultras he's done - the rest of the content were basic, at best.
July 11, 2022
This was the helpful guide I needed for learning how to train for an ultra. It answered all the questions I could think of and made me aware of things I didn’t know were an issue. I did skim some sections that weren’t relevant to my training for Press Traverse, particularly sections that were about supported races.
Some of the helpful advice is:
- [ ] “It has been said, “Running an ultra is 90 percent mental, and the other 10 percent—that’s mental too!”(8%).
- [ ] “Whichever distance you choose to prepare for, you will need to commit to at least 5 days a week of consistent training for a minimum of 14 weeks. Add in a reasonable 2-week taper, and thus a 16-week training plan can begin any ultra training”(10%).
- [ ] “Your long runs need to be run well and after full recovery from the previous long effort”(12%).
- [ ] “Pacing in an ultra is about leaving enough in the bank to last you to the end. There is a golden rule of ultra pacing, or at least an old adage: If you think you are starting the race slow, then slow down even more”(13%).
- [ ] “Some studies have shown that the sweet spot for your gaze while running is about 5 yards in front of you. Focusing on that distance allows you to see what is unfolding ahead of you but also allows your brain to pick up your immediate environment peripherally”(15%).
- [ ] “For ultra training, the longest long run should be about 60 to 70 percent of the distance you will race”(21%).
- [ ] “As the training week progresses, you can do back-to-backs, logging two long runs in a row”(21%).
- [ ] “A higher than normal rate is a sign to take the foot off the gas. When your resting rate returns to normal, you can be more confident that you are ready to rock”(22%).
- [ ] “Your taper period is the time for banking calories and sleep”(22%).
- [ ] “Realistically, 400 calories is probably the most you are going to be able to get in per hour. If you are running, a full stomach is not desirable. Food and drink consumed on the run will be sloshing about, and the calories may end up getting ejected, via your bowels or vomiting. So finding the right number of calories is an art as well as a work in progress. A central part of your training, therefore, is feeling out the correct number and kind of calories for you”(26%).
- [ ] “I take a gel or some chews right before a run or race to get in some precious extra calories. After that, I ingest two to three gels per hour…If the temperature sits above 80 degrees for a large portion of the day, however, I begin to add in salt tablets as a further preventive measure…Sodium intake recommendations vary, but for me, 200 milligrams per hour in mild conditions is OK. In warmer temps, I take 400 milligrams per hour.”(28-29%).
- [ ] “To administer my caffeine intake throughout a race, I ingest caffeinated gels, which I generally do not start taking until about a third of the way through a race. From that point, I take one every 2 hours or so”(31%).
- [ ] Hal’s Manity Kit: • Aspirin • Scissors • Nail clippers • Tweezers • Alcohol swabs • Athletic tape • Leukotape (rayon-backed tape with an aggressive zinc oxide adhesive) • Moleskin • Wipes • Band-aids • Duct tape • Bodyglide/petroleum jelly (petroleum jelly is better in private areas or on feet and is easier to apply) • Bag Balm • Antacid tablets • Extra batteries • Salt tabs • Caffeine pill
- [ ] “On race day, stay on top of consuming 16 to 24 ounces of fluids per hour in the event”(48%).
There’s a lot more helpful advice in my saved passages, all shared here.
Some of the helpful advice is:
- [ ] “It has been said, “Running an ultra is 90 percent mental, and the other 10 percent—that’s mental too!”(8%).
- [ ] “Whichever distance you choose to prepare for, you will need to commit to at least 5 days a week of consistent training for a minimum of 14 weeks. Add in a reasonable 2-week taper, and thus a 16-week training plan can begin any ultra training”(10%).
- [ ] “Your long runs need to be run well and after full recovery from the previous long effort”(12%).
- [ ] “Pacing in an ultra is about leaving enough in the bank to last you to the end. There is a golden rule of ultra pacing, or at least an old adage: If you think you are starting the race slow, then slow down even more”(13%).
- [ ] “Some studies have shown that the sweet spot for your gaze while running is about 5 yards in front of you. Focusing on that distance allows you to see what is unfolding ahead of you but also allows your brain to pick up your immediate environment peripherally”(15%).
- [ ] “For ultra training, the longest long run should be about 60 to 70 percent of the distance you will race”(21%).
- [ ] “As the training week progresses, you can do back-to-backs, logging two long runs in a row”(21%).
- [ ] “A higher than normal rate is a sign to take the foot off the gas. When your resting rate returns to normal, you can be more confident that you are ready to rock”(22%).
- [ ] “Your taper period is the time for banking calories and sleep”(22%).
- [ ] “Realistically, 400 calories is probably the most you are going to be able to get in per hour. If you are running, a full stomach is not desirable. Food and drink consumed on the run will be sloshing about, and the calories may end up getting ejected, via your bowels or vomiting. So finding the right number of calories is an art as well as a work in progress. A central part of your training, therefore, is feeling out the correct number and kind of calories for you”(26%).
- [ ] “I take a gel or some chews right before a run or race to get in some precious extra calories. After that, I ingest two to three gels per hour…If the temperature sits above 80 degrees for a large portion of the day, however, I begin to add in salt tablets as a further preventive measure…Sodium intake recommendations vary, but for me, 200 milligrams per hour in mild conditions is OK. In warmer temps, I take 400 milligrams per hour.”(28-29%).
- [ ] “To administer my caffeine intake throughout a race, I ingest caffeinated gels, which I generally do not start taking until about a third of the way through a race. From that point, I take one every 2 hours or so”(31%).
- [ ] Hal’s Manity Kit: • Aspirin • Scissors • Nail clippers • Tweezers • Alcohol swabs • Athletic tape • Leukotape (rayon-backed tape with an aggressive zinc oxide adhesive) • Moleskin • Wipes • Band-aids • Duct tape • Bodyglide/petroleum jelly (petroleum jelly is better in private areas or on feet and is easier to apply) • Bag Balm • Antacid tablets • Extra batteries • Salt tabs • Caffeine pill
- [ ] “On race day, stay on top of consuming 16 to 24 ounces of fluids per hour in the event”(48%).
There’s a lot more helpful advice in my saved passages, all shared here.
June 9, 2019
I’m doing it
December 5, 2014
5 stars. This book is the first of its kind as far as I know the only field guide to running ultra-marathons (any distance longer than 26.2 miles...and a walk to the car after a marathon does not count).
In 2012 I was training for my first ultra-race Jemez Springs 50 k and I had no idea how to train. How many days a week do you run? Fartleks? Tempo? Hill Repeats? Weekly mileage? Run alone? With a group?
Hal Koerner runner of over 120 ultramarathons and winner of the hardest 100 miler in the US (Western States 100) and owner or Rogue Valley Runners in Ashland, Oregon (the new hotbed for Ultra-runners writes this very readable guide.
The book has a lot of good advice on things like chaffing, voiding yourself in the Mountains, nutrition, hydration, blisters, headlights, treking poles, salt, socks, running in snow, elevation, caffeine, passing on singletrack, weighing yourself at checkpoints to prevent hyponatremia or severe dehydration (gain or lose 7% more of your body weight and you are often forced out of the race) and streching (its useless...I agree).
Hal has a lot of good lines...
It's not an ultra race until you vomit...
Just break the race down..you know now only a Marathon to go...
5 stars. Koerner wants everyone to believe they can race an Ultra. Its finding out how deep you can dig, and then going a little deeper. It would be a joy to meet Hal..maybe I'll find his shop someday in Ashland.
In 2012 I was training for my first ultra-race Jemez Springs 50 k and I had no idea how to train. How many days a week do you run? Fartleks? Tempo? Hill Repeats? Weekly mileage? Run alone? With a group?
Hal Koerner runner of over 120 ultramarathons and winner of the hardest 100 miler in the US (Western States 100) and owner or Rogue Valley Runners in Ashland, Oregon (the new hotbed for Ultra-runners writes this very readable guide.
The book has a lot of good advice on things like chaffing, voiding yourself in the Mountains, nutrition, hydration, blisters, headlights, treking poles, salt, socks, running in snow, elevation, caffeine, passing on singletrack, weighing yourself at checkpoints to prevent hyponatremia or severe dehydration (gain or lose 7% more of your body weight and you are often forced out of the race) and streching (its useless...I agree).
Hal has a lot of good lines...
It's not an ultra race until you vomit...
Just break the race down..you know now only a Marathon to go...
5 stars. Koerner wants everyone to believe they can race an Ultra. Its finding out how deep you can dig, and then going a little deeper. It would be a joy to meet Hal..maybe I'll find his shop someday in Ashland.
May 9, 2021
This is pretty decent short field guide to running anything between a #50K to a #100K with 2 training plans in the back. He has notes on how to deal with different weather conditions, food, hydration, travel, races, etc... and there is a lot of good information to take from the book. Everything seems to be written it bite size pieces because we never need to over think an ultra. We could possibly think ourselves out of it.
There are two main topics that this book falls short. Tips specific for poc distance runners. And Tips specific for female runners. We know that distance running can have different social or phyaical implications for different bodies. There is an astounding lack of help for this in this book. We know that about 50% of marathoners are women and that about 17% of distance runners are not white. Since this book is written as a help to jump from a #marathon to 50K or 50K to 100K hal should take into account the whole audience not just white men.
So, if you are a runner looking for tips and a guide to help you run an ultra this ia a good place to start. But if you have specific concerns about saftey from men on the trail, authorities, contradictory social norms, hormones and training, economics of the sport, female specific health concerns, and a host of other things- you will need additional resources.
There are two main topics that this book falls short. Tips specific for poc distance runners. And Tips specific for female runners. We know that distance running can have different social or phyaical implications for different bodies. There is an astounding lack of help for this in this book. We know that about 50% of marathoners are women and that about 17% of distance runners are not white. Since this book is written as a help to jump from a #marathon to 50K or 50K to 100K hal should take into account the whole audience not just white men.
So, if you are a runner looking for tips and a guide to help you run an ultra this ia a good place to start. But if you have specific concerns about saftey from men on the trail, authorities, contradictory social norms, hormones and training, economics of the sport, female specific health concerns, and a host of other things- you will need additional resources.
January 1, 2019
Chances are that if you’ve signed up for your first ultra-marathon, you’re likely heading into unknown territory. Hal Koerner’s Field Guide to Ultrarunning will help with some of the fundamental aspects of training and provide background knowledge that will be helpful on your journey. From fueling and hydration, to gear and self care, Koerner shares his accumulated wisdom in this straight-forward and casual text. Detailed training plans are also included that spell out daily mileage and when to incorporate certain specific types of runs.
This book serves as an excellent introduction to the topic of ultra-marathon training. It is well written and organized, providing a very accessible set of tips and training advice. Short anecdotes are interwoven in a way that allows the text to flow seamlessly. Section and chapter breaks are of appropriate length for the book to easily be picked up and put down. Highly recommended for those interested in taking on their first ultra, or those who may be jumping from one distance to a significantly greater one.
This book serves as an excellent introduction to the topic of ultra-marathon training. It is well written and organized, providing a very accessible set of tips and training advice. Short anecdotes are interwoven in a way that allows the text to flow seamlessly. Section and chapter breaks are of appropriate length for the book to easily be picked up and put down. Highly recommended for those interested in taking on their first ultra, or those who may be jumping from one distance to a significantly greater one.
February 14, 2021
«Для меня важно, что ультрамарафоны позволяют мне побывать в тех местах (как на земном шаре, так и в моем внутреннем мире), о существовании которых я не подозревал.»
Я бы хотел прочитать книгу человека, который писал несколько страниц в начале и в конце «Руководства» — это единственные фрагменты текста, которые заряжены безумием и авантюризмом бегуна на ультра-дистанции. Остальные 95% книги — это довольно рациональные и предусмотрительные советы по бегу, которые в основном сводятся к принципу «каждому свое», «придет с набором дистанции» и «пробуйте все новое только на тренировках». И, в том числе благодаря этой расшаркивающейся рассудительности, к книге нет вообще никаких претензий в плане полезной и практической информации: все хорошо структурировано и равномерно уложено в легко усваиваемый текст, который можно смело рекомендовать любому — начинающему — бегуну.
Проблема текста же в том, что к «ультра» он не имеет почти никакого отношения. Если я начинал читать эту книгу с готовностью выписать с десяток-другой практических советов по тому как справляться со «стеной» или, например, как отличить боль, которую можно игнорировать, от серьезного сигнала о травме — то уже через двадцать страниц начал выделять исключительно смешные советы, которые ну никак не ожидаешь встретить в книге об ультрамарафонцах. Но, к сожалению, и эта «игра» закончилась довольно быстро, потому что все такие фрагменты обозначены в книге плашкой «совет эксперта». Вот несколько примеров подобных экспертных советов:
«Совет эксперта. На соревнованиях организаторы обычно оставляют отметки с помощью скотча или сигнальной ленты на деревьях, чтобы вы знали, что находитесь на верном пути.»
«Совет эксперта. Женские часы меньше, легче и не так чувствуются на руке. Многие модели часов, сделанные для мужчин, слишком большие и тяжелые и могут быть довольно некомфортными.»
«Совет эксперта. Подборка разной музыки отлично помогает на длинных тренировках. Выберите песни, которые заряжают вас энергией, и успокаивающие песни и включите в плеере режим перемешивания — приятно, когда не знаешь, какая песня будет следующей.»
«Совет эксперта. Не забудьте забрать свои пакеты, когда будете уезжать с мероприятия!»
В общем, книга «Руководство ультрамарафонца» это как если бы Льюис Хэмилтон написал руководство гонщика «Формулы-1», которое бы состояло из рекомендаций пристегиваться до начала движения и смотреть в оба боковых зеркала при выезде с парковочного места. И, в целом, с текстом этой книги было бы сложно не согласиться не будь ее автором Хел Кёрнер — ведь совсем не советов «запивать гели жидкостью» (Совет эксперта, стр. 56) ждешь от человека, к 40 годам пробежавшего за сотню ультрамарафонов.
К сожалению, в этом тексте нет абсолютно ничего, чего бы не знал любой финалист любого марафона. У Кёрнера получился «бег для чайников» от талантливого самоучки, который хоть и пробежал на практике очень много километров, но не только не является тренером, но даже никогда с ним не работал, а потому вряд ли обладает моральным авторитетом рекомендовать что-либо менее ортодоксальное чем в снег носить шапку («Шапку нужно надевать обязательно. Она предотвращает потерю тепла через голову и защищает чувствительные уши, которые легко обморозить»). И это обидно, потому что «ультра» это развлечение для полностью отбитых людей, которые как никто другой должны отдавать себе отчет в ответственности за свою жизнь — очень странно рассказывать таким людям о варежках. Финалистка «Моаба» Кортни Дауволтер в интервью Рогану рассказывала и о галлюцинациях на треке, и о потере зрения во время спуска с горы и ментальности формата «ну, можно как-нибудь и без зрения добежать оставшиеся 20 километров, а там разберемся» — и в каждом ее интервью больше практического опыта и драйва, чем во всей этой книге, которая не только начинается со слов о том, что «пробежать ультрамарафон может каждый», но и строит все дальнейшее повествование в этом не самом правдоподобном и продуктивном ключе.
Я бы хотел прочитать книгу человека, который писал несколько страниц в начале и в конце «Руководства» — это единственные фрагменты текста, которые заряжены безумием и авантюризмом бегуна на ультра-дистанции. Остальные 95% книги — это довольно рациональные и предусмотрительные советы по бегу, которые в основном сводятся к принципу «каждому свое», «придет с набором дистанции» и «пробуйте все новое только на тренировках». И, в том числе благодаря этой расшаркивающейся рассудительности, к книге нет вообще никаких претензий в плане полезной и практической информации: все хорошо структурировано и равномерно уложено в легко усваиваемый текст, который можно смело рекомендовать любому — начинающему — бегуну.
Проблема текста же в том, что к «ультра» он не имеет почти никакого отношения. Если я начинал читать эту книгу с готовностью выписать с десяток-другой практических советов по тому как справляться со «стеной» или, например, как отличить боль, которую можно игнорировать, от серьезного сигнала о травме — то уже через двадцать страниц начал выделять исключительно смешные советы, которые ну никак не ожидаешь встретить в книге об ультрамарафонцах. Но, к сожалению, и эта «игра» закончилась довольно быстро, потому что все такие фрагменты обозначены в книге плашкой «совет эксперта». Вот несколько примеров подобных экспертных советов:
«Совет эксперта. На соревнованиях организаторы обычно оставляют отметки с помощью скотча или сигнальной ленты на деревьях, чтобы вы знали, что находитесь на верном пути.»
«Совет эксперта. Женские часы меньше, легче и не так чувствуются на руке. Многие модели часов, сделанные для мужчин, слишком большие и тяжелые и могут быть довольно некомфортными.»
«Совет эксперта. Подборка разной музыки отлично помогает на длинных тренировках. Выберите песни, которые заряжают вас энергией, и успокаивающие песни и включите в плеере режим перемешивания — приятно, когда не знаешь, какая песня будет следующей.»
«Совет эксперта. Не забудьте забрать свои пакеты, когда будете уезжать с мероприятия!»
В общем, книга «Руководство ультрамарафонца» это как если бы Льюис Хэмилтон написал руководство гонщика «Формулы-1», которое бы состояло из рекомендаций пристегиваться до начала движения и смотреть в оба боковых зеркала при выезде с парковочного места. И, в целом, с текстом этой книги было бы сложно не согласиться не будь ее автором Хел Кёрнер — ведь совсем не советов «запивать гели жидкостью» (Совет эксперта, стр. 56) ждешь от человека, к 40 годам пробежавшего за сотню ультрамарафонов.
К сожалению, в этом тексте нет абсолютно ничего, чего бы не знал любой финалист любого марафона. У Кёрнера получился «бег для чайников» от талантливого самоучки, который хоть и пробежал на практике очень много километров, но не только не является тренером, но даже никогда с ним не работал, а потому вряд ли обладает моральным авторитетом рекомендовать что-либо менее ортодоксальное чем в снег носить шапку («Шапку нужно надевать обязательно. Она предотвращает потерю тепла через голову и защищает чувствительные уши, которые легко обморозить»). И это обидно, потому что «ультра» это развлечение для полностью отбитых людей, которые как никто другой должны отдавать себе отчет в ответственности за свою жизнь — очень странно рассказывать таким людям о варежках. Финалистка «Моаба» Кортни Дауволтер в интервью Рогану рассказывала и о галлюцинациях на треке, и о потере зрения во время спуска с горы и ментальности формата «ну, можно как-нибудь и без зрения добежать оставшиеся 20 километров, а там разберемся» — и в каждом ее интервью больше практического опыта и драйва, чем во всей этой книге, которая не только начинается со слов о том, что «пробежать ультрамарафон может каждый», но и строит все дальнейшее повествование в этом не самом правдоподобном и продуктивном ключе.
May 4, 2020
As other readers have commented, this isn't the most informative ultrarunning how-to book out there. Nevertheless, it's an easy read and has some useful advice. If nothing else, it might serve as a companion to better training books like "Relentless Forward Progress." The subtitle of Koerner's book is a bit misleading. It seems the entire guide is geared toward the 100-mile distance. Koerner focuses a lot on bonking, foot care, hiking, nutrition, night running and headlamps--many things that aren't of great concern if you're running a 50K or maybe even a 50-mile event. In a 200-page book, the author repeats himself a few times, such as when and when not to wear cotton. Koerner seems to forget that when most people decide to tackle the ultra distance, they already have significant running experience and know not to wear cotton t-shirts. I think this book was a way for Koerner to give back to the sport and, less charitably, capitalize on his name as one of the greats of ultrarunning. I'd be doing the same if I were him. What ultimately disappointed me about this book is that the tone is so generic, like it's been sanitized. All I know of Koerner is what I've seen on YouTube, but he seems like a great guy with a big personality. I think readers would've benefited much more from a memoir of Koerner's own triumphs and mistakes as an ultrarunner. We see glimpses of this, as when he talks about wearing women's capris at UTMB and the chafing that resulted. But then he'll slip back into a dull recitation of advice. The advice is never bad, but Koerner seems to realize--and, to his credit, acknowledge--that over 100 miles different things are going to work for different people. Nutrition is going to be entirely different, along with preferences for gear, trekking poles, light sources... Again, this is why I wish there had been more about what worked for the author, not bland prescriptive do's and don'ts. The writing is fine; I would call it "workmanlike." All the rough edges have been sanded smooth. Hopefully Koerner will someday write the memoir and keep the rough edges in, because I'd love to hear the dirt on his own life as a trail runner.
February 12, 2024
I’m completing my first Ultramarathon this year - the UTA 50 in the Blue Mountains, Australia. I need some help and stumbled across this book on Amazon and thought I’d give it a read!
It turned out to be a worthwhile investment, providing a concise overview of essential considerations for an ultrarunner.
I really enjoyed that some sections get quite detailed around specific protocols – the hydration section as an example.
However, some sections left me craving more depth, for example during the weight training section, Hal gives one example of an exercise he does ‘eccentric quad training on the leg extension machine’. I would have loved it if he went beyond this and shared a few example workouts people could follow.
I also found the training plans a bit one size fits all and it would have been great to see more nuance here based on experience level – days available to run a week etc.
What stood out though is Koerner's clear, conversational style and humility, making the guide an engaging read. Real-life anecdotes really enrich the content.
While the guide falls slightly short due to the craving for more substance in certain protocols, it earns high praise from me for its engaging style and wealth of anecdotes.
It has been a valuable tool so far and I'm sure I'll be diving back into different sections as needed!
It turned out to be a worthwhile investment, providing a concise overview of essential considerations for an ultrarunner.
I really enjoyed that some sections get quite detailed around specific protocols – the hydration section as an example.
However, some sections left me craving more depth, for example during the weight training section, Hal gives one example of an exercise he does ‘eccentric quad training on the leg extension machine’. I would have loved it if he went beyond this and shared a few example workouts people could follow.
I also found the training plans a bit one size fits all and it would have been great to see more nuance here based on experience level – days available to run a week etc.
What stood out though is Koerner's clear, conversational style and humility, making the guide an engaging read. Real-life anecdotes really enrich the content.
While the guide falls slightly short due to the craving for more substance in certain protocols, it earns high praise from me for its engaging style and wealth of anecdotes.
It has been a valuable tool so far and I'm sure I'll be diving back into different sections as needed!
November 8, 2019
If Hal Koerner was an ultra coach and if he was looking for athletes to train for future ultra races, I'll sign up in a heart beat! His experiences and reflections as a competitive ultra runner has been insightful in part of my running journey. The only thing I would have liked is if he shared more about his background and go more in depth of some of the other ultra racers he interacted during his competing days. Still, I would give this a four out of five. Back when I started to do longer distances in 2009, there weren't much books or interviews widely available in my hometown (with the exception of my high school cross-country coaches' library). I wanted to do these type of races, but I felt that I needed more information on doing well at those distances. If I wanted to simply run these distances, I wouldn't have sought out expertise on these distances from other runners. However, due to my competitive nature and familiarity with training plan, I post-pone competing in ultra races. Thankfully, I managed to read Koerner's book and I feel confident that I'll be able to compete these races without having much anxiety.
October 4, 2019
enjoyed the stories from his own races, both (mostly) great and (occasionally) bad. Very detailed in coverage of logistics etc.
Geared toward, I thought, the extreme end -- trail 100-milers seemed to be the source of many of the lessons -- dealing with mountain lions, recruiting the right pacers who will help you run through the night, coping with 90-degree plus heat or high altitude, how to filter water from streams so you can drink it, advice to carry seemingly an entire REI store with you....
for someone [ok, me] training for JFK 50-mile with 14 aid stations along the way, half the race on canal towpath, and hoping to be finished before dark, with pacers banned by the race, a lot of it was not actionable intel. If I ever lose my mind and try to run the Leadville 100 or something, i'll reread.
Geared toward, I thought, the extreme end -- trail 100-milers seemed to be the source of many of the lessons -- dealing with mountain lions, recruiting the right pacers who will help you run through the night, coping with 90-degree plus heat or high altitude, how to filter water from streams so you can drink it, advice to carry seemingly an entire REI store with you....
for someone [ok, me] training for JFK 50-mile with 14 aid stations along the way, half the race on canal towpath, and hoping to be finished before dark, with pacers banned by the race, a lot of it was not actionable intel. If I ever lose my mind and try to run the Leadville 100 or something, i'll reread.
December 2, 2019
I recommend renaming this book - A common sense guide to moving.
I’m far from a seasoned ultra runner. I run a lot but an ultra runner I am not... yet. I was hoping by reading this book I’d pick up some more tips and tricks to apply for my upcoming ultra. I’m pretty sure I learned NOTHING new in this book. Granted, I’ve read quite a few other books on ultra running so I’m not a newbie on the subject, but this book is more of a beginners guide or for those with zero run experience let alone ultra running. I feel this is very much a reiteration on common sense to running. Suffice to say, it was a disappointing read. If you’re looking for a good book on ultra running tips I’d recommend either Relentless Forward Progress by Bryon Powell or Finding Ultra by Rich Roll. Both are books I have given 5 stars to and way more worthy of your time.
I’m far from a seasoned ultra runner. I run a lot but an ultra runner I am not... yet. I was hoping by reading this book I’d pick up some more tips and tricks to apply for my upcoming ultra. I’m pretty sure I learned NOTHING new in this book. Granted, I’ve read quite a few other books on ultra running so I’m not a newbie on the subject, but this book is more of a beginners guide or for those with zero run experience let alone ultra running. I feel this is very much a reiteration on common sense to running. Suffice to say, it was a disappointing read. If you’re looking for a good book on ultra running tips I’d recommend either Relentless Forward Progress by Bryon Powell or Finding Ultra by Rich Roll. Both are books I have given 5 stars to and way more worthy of your time.
February 13, 2019
Good coverage of pretty much every aspect of ultra distance running that you could imagine. As described, it's a field guide, so it tackles the topics of training, nutrition, gear, self-care, and the challenges of environment and race day in short-form. There's a lot of Koerner's personal anecdotes that bring it to life and keep it interesting, but there's not much discussion of the science behind the sport. There were times, particularly in respect of nutrition, I wondered if the advice was soundly, rather than opinion-based. Having said that, he's a top ultra runner, and you don't achieve that without having got a lot of things right along the way. Useful, practical introduction, probably best suited to beginner, or soon to be, ultra runners.
September 23, 2021
Experienced ultra-runners may consider the guidance in this book a little simple and obvious. As someone new to the ultra-running scene, however, I found it a great introduction to the sport. Like a good aid station stop, Hal addresses all the major concerns (training, gear, hydration/nutrition, different environments, etc.) without lingering too long. The amount of material and manner it is presented are manageable and should help newcomers get to the finish line successfully. Veterans looking to take their game to the next level may be left wanting more.
Note: I purchased and used tips from Hal’s book prior to my first 100k and 100-miler (races were two months apart) and successfully completed both without any major setbacks.
Note: I purchased and used tips from Hal’s book prior to my first 100k and 100-miler (races were two months apart) and successfully completed both without any major setbacks.
September 25, 2018
Great practical advice for ultra runners and beginners. I did knock a couple of stars because the author did not provide any firm beliefs or evidence for what an ultra runner should do. Many times he would go through a scenario and end with “its up to you,” which as a beginner in this sport, did not provide me with a clear idea of what I actually needed to try. Also, I thought that the training plans, especially for the 50k, were a bit extensive and would have liked to have seen a plan, again, for beginners. Overall, not bad a bad book and one that I will definitely reference as problems and questions arise in my training.
December 13, 2022
This is a single person's perspective on ultra running, it has some anecdotes from his personal experience and some general tips. It has very little in the way of scientifically backed research and (sorta surprisingly) very little in the way of ultra marathon specific tips, it could have just as easily been a Hal Koerner's guide to trail running or marathons. I just came from "80/20 running", which was full of evidence backed suggestions, so the contrast was pretty stark.
All that said - it's still just nice to read about Hal's experiences and suggestions, just know that when you're going in.
All that said - it's still just nice to read about Hal's experiences and suggestions, just know that when you're going in.
Displaying 1 - 30 of 177 reviews