Interview with Sarah Pemberton for Ultra running advice
Posted on September 11 2025
Sarah Pemberton, a seasoned ultrarunner and the star of the Four Trails. The interview covers various aspects of preparing for and competing in long-distance trail running events, such as Barclays Moontrekker, Oxfam Trailwalker, and Hong Kong 100.
Gear
- Sarah discusses her preferred running shoes, the Altra Mont Blanc BOA and Altra Olympus, which provide good fit, zero drop, and Vibram outsole for Hong Kong trails.
- She recommends using preventative measures like Gurney Goo to avoid blisters, as well as toe socks for longer events.
- For night running, she prefers the Lupine headlamp, which offers different light settings for various terrain and conditions.
- Trekking poles, such as the collapsible ones she uses, can be helpful for saving the legs, especially on climbs.
- When it comes to backpacks, finding one that fits well and doesn't cause chafing is crucial, and the amount of gear carried should be balanced with the availability of aid stations.
Training
- For beginners, Sarah emphasizes the importance of getting enough time on the trails, doing course recces to familiarize themselves with the route, and experimenting with gear and nutrition during training.
- She suggests that high-mileage training, while common in Hong Kong, is not necessarily required for everyone, and that a few key long runs and back-to-back sessions can be effective.
- Incorporating some night running during training can help runners get accustomed to the experience, but she cautions against overdoing it to the detriment of recovery.
Nutrition and Hydration
- Sarah has learned from past mistakes and now emphasizes the importance of consuming more carbohydrates, whether through gels, powders, or solid foods, to maintain energy levels.
- She recommends having a plan for hydration and nutrition, including backup options, and being flexible to respond to your body's needs during the race.
- Caffeine can be a useful tool, but she suggests testing different strategies to find what works best for you, such as saving it for low points in the race.
- The balance between manufactured products and real food is personal, and it's important to experiment during training to find the right combination.
Team Events (Oxfam Trailwalker)
- For team events like Oxfam Trailwalker, Sarah emphasizes the importance of communication, patience, and being proactive in supporting struggling teammates, such as using a tow rope.
- Discussing potential scenarios and having a plan for how to handle issues ahead of time can help the team navigate challenges more effectively during the race.
- Practicing together as a team during training can help everyone understand each other's strengths, weaknesses, and preferences.
Sarah delivers valuable insights and practical advice from an experienced ultrarunner to help both beginners and seasoned trail runners prepare for and successfully complete long-distance trail running events.
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