Welcome to The Lap — Tips for First Timers

Coach Kat — a Lap finisher herself — shares everything you need to know to start, survive and love your first ultra around Lake Windermere.

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! 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. Before the last station, I didn't manage to eat anything, and by the time I got there, I was completely drained. I told Brennan, "That's it. I'm done. I can't move any further." He grabbed one of my packaged snacks, looked me in the eyes, and said, "Eat this please." Twenty minutes later, I was running again — flying toward the finish line.

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 steep descents. If you've never used them before, practice in training.

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

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, spreading the weight across your body.

Lesson 6: Recce the route

If you can, get out to recce some of the course before race day. I didn't recce the route and ended up getting lost! Having a rough idea of what's ahead makes a big difference when you're tired and your brain's not quite firing on all cylinders.

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. And don't shy away from bad weather during training. 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!

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!

— Coach Kat