Why Slowing Down Early Is the Fastest Way to Finish an Ultramarathon
Last Update January 29, 2026 by Etienne Durocher
At first glance, the idea seems counterintuitive: “How can slowing down make me faster?” Yet in ultramarathons, the difference between finishing strong and bonking early often comes down to pacing patience. Starting conservatively is not a sign of weakness—it’s a strategy that elite ultra runners swear by.
Many beginners make the mistake of chasing excitement or adrenaline at the start, only to pay the price when the long miles and technical terrain catch up. By embracing a slower start, you conserve energy, protect your muscles, and preserve mental focus for the later, critical kilometers.
This guide explains why slowing down early can actually help you finish faster and enjoy the journey, not just the finish line.
What You Need to Know First
Ultramarathon distances introduce unique challenges that road marathons don’t: fatigue accumulates over hours rather than minutes, terrain is unpredictable, and energy demands fluctuate with climbs, descents, and technical sections.
A common mistake is pacing based on ego rather than strategy. Starting too fast may feel exhilarating for the first 10 km, but it often leads to energy depletion, mental fatigue, and a compromised finish. In ultra distances, patience isn’t just a virtue—it’s a performance tool.
The Case for a Slow Start
Energy Management
Starting slower allows your body to build a sustainable rhythm. You conserve glycogen stores, reduce muscular micro-damage, and maintain consistent oxygen delivery to working muscles. A controlled pace early means you have reserves to handle climbs, technical terrain, and late-stage fatigue without mental panic.
During training, practicing slower long runs teaches your body how to efficiently burn fat alongside carbohydrates. Over time, your endurance capacity improves, making “slower starts” feel more natural.
Mental Advantage
Pacing patience provides a psychological boost later in the race. When other runners fade or struggle in the second half, you’ll have energy and focus to maintain form, technique, and confidence. Knowing you have conserved effort allows you to approach the final kilometers strategically rather than reactively.
This is particularly important on technical trails. Energy saved early can be directed toward precise foot placement, navigating obstacles, and executing downhill technique efficiently.
Internal Link: Trail Running Technique: How to Run Uphill, Downhill, and Technical Terrain Efficiently – conserving energy early enhances technique and safety on challenging terrain.
Avoiding the Wall
Most ultrarunners experience “the wall” at some point, often due to depleted glycogen or cumulative fatigue. Starting slowly prevents early glycogen depletion and reduces the risk of gastrointestinal distress from overexertion.
Coupled with proper nutrition (see Ultramarathon Nutrition for Beginners), a conservative start ensures you reach the mid-race point with energy to handle both technical sections and long climbs without crisis.
Building Consistent Pace Habits
A slower start helps reinforce pacing discipline in training and racing. Instead of chasing competitors or adrenaline, focus on effort and rhythm. Trusting your training and your fuel plan reduces the temptation to overdo the early miles, which is especially important in long ultras where minor mistakes compound over hours.
Internal Link: How to Pace a Marathon Properly: From the First Kilometer to the Finish Line – pacing strategies from road racing directly apply to ultra distances.
Practical Implementation
In practice, slowing down early doesn’t mean walking or lagging behind. It means controlling effort, maintaining relaxed breathing, and keeping a sustainable cadence, particularly in the first 10–20% of the race. Focus on fluid movement, proper technique, and mental composure rather than speed. As the race progresses and your body warms up, you can gradually increase pace where energy permits.
Understanding how early pacing, nutrition, and technique interact is key for ultramarathon success. For a complete preparation approach, explore:
Ultramarathon Nutrition for Beginners: Eating Enough Without Destroying Your Stomach
Trail Running Technique: How to Run Uphill, Downhill, and Technical Terrain Efficiently
How to Pace a Marathon Properly: From the First Kilometer to the Finish Line
Slowing down early isn’t a concession—it’s the first step toward a confident, strong finish.
Final Thoughts
Ultramarathons reward patience, preparation, and strategy more than raw speed. By intentionally slowing down at the start, you give your body and mind the chance to perform optimally across long distances and technical terrain. You avoid early fatigue, preserve mental focus, and finish stronger than those who sprint out of the gate.
Remember, ultrarunning is a marathon of hours, not minutes. The fastest way to reach the finish line is often to start slower, maintain consistency, and finish with energy to spare.
Have you tried slowing down at the start of an ultramarathon? How did it affect your finish and overall energy?
For personalized guidance on pacing, nutrition, or technique for long-distance trail and ultra races, reach out or explore more resources on Philotimo Running Coach.
