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. 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 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. Know the Course

The Lap is a 47-mile loop around Lake Windermere in the Lake District — roughly 75 km with approximately 1,500 m of elevation gain. It's a mix of trail paths, fell tracks, woodland, road sections, and lakeside paths. It's not a relentless mountain race, but it's not flat either. The terrain changes constantly, which keeps it interesting — and keeps you on your toes.

The Lap runs twice a year: the Clockwise edition in May and the Anticlockwise edition in September. Both cover the same 47-mile loop around the lake, but in opposite directions — so the climbs, descents, and views feel like a completely different race. Many runners do both, which is a brilliant way to experience Windermere in different seasons and different conditions. The May race can bring anything from warm spring sunshine to the kind of hail and storm I encountered on my first Lap. September often brings golden light and cooler air — but never rule out a Lake District downpour whatever the month.

The race has five fully stocked aid stations plus a halfway drop bag point at Troutbeck (around mile 28), where hot pizza is served. That pizza at Troutbeck is legendary and absolutely worth looking forward to. Make sure your drop bag is labelled clearly and packed the night before.

Aid stations are positioned approximately at miles 10, 18, 28 (Troutbeck), 36, and 42, with the finish at Bowness. Use each station as a mini-goal: just get to the next one. Break the race into five manageable chunks rather than thinking about all 47 miles at once.

2. 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. When the inevitable low hits (and it will), remind yourself: this is temporary. Lows don't last. A gel, a walk break, or even just a chat with another runner can turn things around within 20 minutes.

3. 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 (some of it the hard way):

Lesson 1: Don't wait until you're hungry

A steady trickle of calories every 30–40 minutes keeps your energy stable, your legs turning over, and your brain happy. The aid stations are absolute goldmines — use them not just to grab food but to reset, breathe, and check in with yourself.

I carried a small freezer bag and scooped up a mix of goodies at each station so I could munch on the move. Before the last station, I failed to eat anything for too long. 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. Food is everything.

Lesson 2: Walk the climbs — and use poles if you can

Poles are an absolute game-changer on The Lap. They reduce the load on your legs by 20–25% on uphills, give your upper body something to do, and help you stay upright on technical descents. If you've never used them before, practise in training — your wrists and shoulders need time to adapt too.

A few pole tips: use wrist straps correctly (loop in from underneath, not over the top), shorten them slightly for uphills and lengthen for descents, and stow them when passing through narrow gates or on technical scrambling sections where your hands need to be free. Never grip them tightly — a relaxed grip conserves energy over many hours.

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. When the low hits, pick one small target — the next gate, the next tree, the next aid station — and get there. That's all you need to do.

Lesson 4: Blisters love overconfidence

Treat your feet like royalty. Apply Body Glide or Vaseline to all friction points before you start — toes, heels, between the toes. Double-layer socks (like Wrightsocks or Drymax) dramatically reduce blister risk. Consider lightweight gaiters to keep trail grit and debris out of your shoes. Pack a small blister kit in your vest: Compeed patches, zinc oxide tape, and a needle. Changing into fresh socks at Troutbeck is one of the best feelings in the world — don't skip it if you can.

Lesson 5: Don't overpack — and choose your vest wisely

Avoid a large-volume running vest — it'll tempt you to fill it, and that extra weight strains your shoulders and back over 47 miles. A medium-volume vest (8–12 litres) paired with a running belt spreads the weight and keeps things balanced. Pack only what you'll actually use.

Lesson 6: Navigation — download the GPX

The Lap route is waymarked, but in poor visibility, storm conditions, or after many hours of fatigue, waymarkers can be easy to miss. I didn't recce the route on my first Lap and ended up getting lost — costing time and energy I couldn't afford to lose. If you can, get out to walk or run sections of the course beforehand. At minimum, download the official GPX onto your watch or phone as a backup. It takes five minutes and could save you from a costly wrong turn late in the race.

Lesson 7: The finish line feeling is unbeatable

No photo, medal, or Strava stat will ever quite capture it. But you'll know.

4. Kit Checklist for The Lap

Most ultra events including The Lap have mandatory kit requirements — check the official race briefing for specifics. Here's a practical starting point:

• Running vest or pack (8–12 litres recommended)
• Waterproof jacket with taped seams and hood
• Waterproof trousers (mandatory for some ultras — check race rules)
• Emergency foil blanket
• Whistle
• First aid kit (plasters, blister kit, pain relief)
• Head torch with spare batteries
• Phone with emergency contacts and downloaded GPX
• Minimum 1.5 litres fluid capacity
• Sufficient food between aid stations
• Running poles (optional but highly recommended)
• Gaiters (optional, useful on muddy fell sections)
• Spare socks for Troutbeck drop bag
• Warm layer for drop bag (conditions can change quickly in the Lake District)

5. 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, practise your fuelling in training (not just on race day), and get comfortable being on your feet for long periods.

Top tips: Train your walk as much as your run — many runners neglect this and suffer for it late in a race. Practise with your full kit: poles, vest, belt, and the shoes you'll race in. Do at least one or two runs in bad weather so it doesn't faze you when The Lap decides to show its wild side. And if you can, find a hillier route than feels comfortable — the elevation gained in training directly translates to confidence on race day.

6. The Power of "Why"

When things get tough — and they will — 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 it close. Write it on your wristband, put it in your drop bag, or tape it inside your vest. That reason will carry you through when your legs want to quit and your brain starts making excuses.

7. Race Day Tips from Coach Kat

• Start at your own pace — not the crowd's. The first 10 miles should feel almost embarrassingly easy.
• Don't sit down at aid stations for more than a couple of minutes. Sitting feels wonderful but makes it much harder to get moving again. Eat on your feet, refill your bottles, and keep moving.
• Smile at the marshals — they're the best cheer squad you'll ever meet, and they've been standing in the rain for you.
• Change socks at Troutbeck if you can. It's a small thing that makes a huge difference.
• Keep fuelling even when you don't feel hungry. By the time hunger arrives, you're already behind.
• Look up and enjoy the views — you're running in one of the most beautiful places in the UK.
• When the low hits, say this to yourself: "This will pass. I just need to get to [next landmark]." Then do that. Then repeat.
• Thank your body — it's doing something genuinely extraordinary.

8. Cutoff Times — Know Your Margins

The Lap has a 24-hour overall limit, with intermediate cutoffs at three points on each route. These aren't just administrative — they're your safety net for pacing. A common mistake is arriving at Troutbeck with only minutes to spare; by that point you have very little buffer for the second half.

Clockwise route (May):

• Troutbeck: 16:30
• Ludderburn Moss: 22:00
• Finsthwaite: 03:00
• Finish: 06:00 (24 hours from start)

Anticlockwise route (September):

• Troutbeck: 16:30
• Skelwith: 22:00
• Far Sawrey: 03:00
• Finish: 06:00 (24 hours from start)

Work backwards from these times during training to get a realistic sense of the pace you need to sustain — not to race, just to progress. Arriving at each checkpoint an hour inside the cutoff gives you a comfortable buffer for aid station stops, kit adjustments, and the inevitable low patch.

9. Race Morning — What to Expect

Registration is Friday evening only, 7pm–10pm. There is no Saturday morning registration — if you miss Friday night, you miss the race. Go to registration, collect your number, and drop your bag (see below) in the same visit. It also gives you a chance to meet other runners, settle any nerves, and get a good night's sleep beforehand.

On race morning, arrive early. The car park is on grass beside HQ and fills up — runners who turn up in the final few minutes before the briefing will have a very stressful start to their day. The race briefing is at 05:50 and attendance is mandatory. The race starts at 06:00 sharp.

Eat a proper breakfast 2–3 hours before the start if you can — oats, toast, something familiar. Don't try anything new on race morning. Your bottles should be filled and your vest loaded the night before so you can focus on eating, warming up gently, and getting your head in the right place.

10. Drop Bag — How to Use It Well

The Lap offers one drop bag, left at Troutbeck — the halfway aid station at roughly mile 28. It's the only bag drop point on the course, so plan for it carefully.

Drop bag rules are strict: shoes only, plus whatever fits inside them. That means your extra kit needs to pack down small. Useful things to stuff inside your spare shoes: a pair of dry socks, a small blister kit (Compeed, needle, tape), a spare gel or two, a mini tube of Body Glide, and a short note to yourself with something encouraging written on it. It sounds small, but opening that bag at mile 28 feeling tired and finding dry socks and a gel you'd forgotten about is genuinely morale-boosting.

You must personally place your bag in the transport bag at Troutbeck for it to be returned to the finish. If you leave before transferring it, it won't make it back. Uncollected bags become organiser property by Sunday midday, so collect promptly after finishing.

11. Recceing the Course — and How the Ferry Helps

If you can get out and recce sections of the course before race day, do it. Even covering part of the route on foot removes the unknown from race day and gives you confidence in key decision points — where the trail becomes unclear, where the terrain gets technical, and where the views are good enough to justify a brief pause.

A brilliant and underused strategy: use the Windermere Lake Cruises ferry to recce the two halves of the route without needing a car shuttle or a training partner. The ferry runs between Bowness (near the start/finish) and Ambleside (Waterhead) in the north, with stops including Ash Landing, Wray, and Brockhole. You can run one half of the circuit — say, south from Bowness to Lakeside and back — then take the ferry to Ambleside and run back south, covering the northern half independently.

It's a practical, affordable way to recce both sections across two separate days without needing anyone to collect you at the far end. Timetables and fares are at windermere-lakecruises.co.uk.

For route-specific advice, photos, and first-hand course knowledge, the official Lap Facebook group is an excellent resource — packed with information from previous finishers, course updates, and answers to almost any question you might have about the race.

Please note: race details including cutoff times, registration procedures, drop bag rules, and course information can change from year to year. Always check the official thelap.co.uk website and your race confirmation email for the most up-to-date information before race day.

12. Taper Week — What to Do (and What to Resist)

The week before The Lap is not the time to cram in extra long runs. Your fitness is already banked — the taper is where your body consolidates it. Cut your weekly volume by 40–50% but keep a couple of short, easy efforts to stay loose. A 30-minute easy run on Tuesday and a 20-minute jog on Thursday is plenty.

Sleep is the most productive thing you can do in this week. Prioritise it above everything else. Carbohydrate load properly for the final two to three days — increase pasta, rice, and bread; reduce fat and fibre to avoid digestive discomfort. Lay out all your kit by Thursday so you're not hunting for your head torch at 11pm on Friday. The goal is to arrive at the start line with fresh legs, a rested mind, and nothing left to worry about.

13. After the Finish — Recovery Done Right

The moment you cross the finish line, eat something. Your body will likely not feel hungry — eat anyway. Savoury options (soup, bread, salty snacks) work better than sweet foods for most runners at this point. Get warm and dry as quickly as you can.

In the days that follow: walk before you run. Short gentle walks are far better than sitting completely still, which stiffens muscles and slows recovery. Most runners can return to easy jogging after 7–10 days, depending on how their body feels. Don't rush it — post-ultra recovery takes longer than most people expect, and returning too soon is the most common reason for picking up a niggly injury in the weeks after a big race.

Expect emotional flatness as well as physical tiredness. The "post-race blues" are real — a common response to the removal of the big goal that's been driving your training. It passes. Give yourself permission to feel it, then start thinking about what's next.

14. Life After The Lap

After The Lap, normal runs feel shorter. Your confidence will skyrocket. You'll have learned patience, grit, and how to stay calm when things get hard — lessons that spill into every part of life. The Lap isn't just a race. It's a test of who you are when it gets difficult. And you're going to pass it.

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