Welcome to The Lap - Tips for First Timers

by Coach Kat - The Lap Finisher (four years ago)

Hey there, soon-to-be Ultra Runner!

First of all, huge congratulations on signing up for The Lap Ultra. You’ve already done the hardest part — deciding to take on something bold, beautiful, and a little bit bonkers.

I ran my first Lap four years ago in May — a day I’ll never forget. We had storm winds, hail, and freezing rain pelting down for hours. It was wild! There were moments I could barely see the trail through the mist, but I just kept moving, one soggy step at a time. And you know what? Crossing that finish line in those conditions made it even more special. It taught me that an ultra isn’t about perfect weather — it’s about perseverance.

If this is your first ultra, you might be feeling a mix of excitement and nerves. Totally normal! You might be wondering: Can I actually do this? What if I hit a wall? What do I even eat out there? Don’t worry — you absolutely can do it, and I’m here to help you set off with the right mindset, expectations, and a few hard-earned lessons from my own Lap adventure.

1. The Mindset: Slow is Smooth, Smooth is Fast

An ultra isn’t about speed — it’s about sustainability. Your main goal is to keep moving steadily, not quickly. When the race starts, everyone’s buzzing with adrenaline — it’s tempting to go out strong, but the real skill is holding back.

My golden rule: If it feels easy in the first 10 miles, you’re doing it right.

The Lap rewards patience. Think of it as a day-long conversation with yourself — full of highs, lows, and surprises.

2. Lessons Learned from My First Lap

When I crossed that finish line four years ago, I wasn’t just tired — I was transformed. Here’s what I learned (the hard way, in some cases!):

Lesson 1: Don’t wait until you’re hungry. A steady trickle of calories — every 30 to 40 minutes — keeps your energy stable, your legs turning over, and your brain happy. The aid stations are absolute goldmines — use them! They’re not just for quick pit stops; they’re for refuelling your body and your spirit. I carried a small freezer bag and scooped up a little mix of goodies at each one so I could munch on the move between stations. It kept my energy up and made the miles fly by.

But here’s the thing — you only truly learn this lesson when you get it wrong. Before the last station, I didn’t manage to eat anything, and by the time I got there, I was completely drained. I saw my husband and told him, “That’s it. I’m done. I can’t move any further.” I meant it — I was finished. But Brennan didn’t listen to my excuses. He grabbed one of my packaged snacks, looked me in the eyes, and said, “Eat this please.”

That was the turning point. I ate, I breathed, and slowly, strength began to return. Twenty minutes later, I was running again — not just moving, but flying toward the finish line. That one moment reminded me that sometimes, the smallest act — a bite of food, a few words of belief — can completely change the outcome.

Lesson 2: Walk the climbs — and use poles if you can. Poles are an absolute game-changer on The Lap. They take pressure off your legs, give your upper body something to do, and help you stay upright on the long climbs (and those steep, wobbly descents!). Using poles also helps you maintain rhythm and stability when fatigue sets in.

If you’ve never used them before, practice in training — they take a little getting used to, but once you’ve mastered them, you’ll wonder how you ever ran without them. I honestly think my poles were the reason I could still smile at the finish!

Lesson 3: Lows don’t last. At some point, you’ll think you can’t go on. Then, 20 minutes later, you’ll feel amazing again. That’s the magic of ultras. Ride the waves, and know that every low passes.

Lesson 4: Blisters love overconfidence. Lubricate, tape, or treat your feet like royalty. It’s worth it.

Lesson 5: Don’t overpack — and choose your vest wisely. It’s easy to think you’ll need every possible item for an ultra, but carrying too much can make the race a lot harder. Avoid buying a large-volume running vest — it’ll tempt you to fill it, and that extra weight can strain your shoulders and back.

I recommend a medium-volume running vest paired with a running belt. That way, you can spread the weight across your body — some on your waist, some on your upper body — making it far more comfortable over long hours. Your back and shoulders will thank you later!

Inov8 running vest (racepac 8) and Compressport running belt

Lesson 6: Recce the route

If you can, it’s really worth getting out to recce some of the course before race day. Having a rough idea of what’s ahead makes a big difference — especially when you’re tired and your brain’s not quite firing on all cylinders. I didn’t recce the route and ended up getting lost! By the end I was so knackered I completely missed a few arrows. It’s all part of the adventure, but if you can get to know a few key sections in advance, it’ll definitely help on the day.

Lesson 7: The finish line feeling is unbeatable. No photo, medal, or Strava stat will ever quite capture it — but you’ll know.

3. Training Mindset: Build Your Engine, Not Your Ego

The best training plan isn’t about racking up crazy mileage — it’s about consistency. Build gradually, practice your fueling, and get comfortable being on your feet for long periods.

Top tip: Train your walk as much as your run — and practice with your full race kit, including your poles, vest, and belt setup. Get used to how your gear feels when loaded and make tweaks early.

And don’t shy away from bad weather during training. My race day was all storm, hail, and rain — brrrr! But because I’d trained in rough conditions, I knew I could handle it. If you’ve braved the elements before, it won’t faze you when The Lap decides to show its wild side!

4. The Power of “Why”

When things get tough, you’ll need your “why.” Maybe it’s to prove something to yourself, to celebrate your body, or to raise money for a cause you care about. Keep that reason close. Write it on your wristband, or tape it inside your drop bag. It’ll carry you through when your legs want to quit.

5. Race Day Tips from Coach Kat

• Start at your own pace — not the crowd’s.

• Smile at the marshals — they’re the best cheer squad you’ll ever meet.

• Change socks halfway if you can. Pure joy.

• Keep fueling, even when it’s hard.

• Use your poles wisely — they’ll be your best friends when your legs start to fade.

• Look up and enjoy the views — you’re running in one of the most beautiful places in the UK!

• Thank your body — it’s doing something amazing.

  
  

6. Lessons Beyond the Finish Line

After The Lap, you’ll find that normal runs feel shorter, and your confidence will skyrocket. You’ll have learned patience, grit, and how to stay positive when things get tough — lessons that spill into every part of life.

The Lap isn’t just a race. It’s a journey into what you’re truly capable of — hail, rain, storms and all!

A Little Extra Support from Us

At High Peak Running, we’re passionate about helping runners tackle their first ultra with confidence.

We’ve got a library of helpful blog posts full of tips on training, nutrition, kit, and mindset — all written for real runners, by runners.

And if you’d like a little more structure or motivation, we offer bespoke training plans tailored specifically to yourgoals, schedule, and experience level.

 Use the code “thelap” at checkout for 10% off your plan.

Whether you’re aiming just to finish, to run strong, or to enjoy every step, we’ve got you covered.

Final Thoughts

Take it one step at a time, literally. Trust your training, smile often, and remember: every runner out there started as a first-timer once — just like you.

You’ve got this!!!

See you out there,

Coach Kat