Hey there, soon-to-be ultra runner!
First of all, huge congratulations on signing up for The Lap. You've already done the hardest part: deciding to take on something bold, beautiful, and a little bit bonkers.
I ran my first Lap several years ago in May — a day I'll never forget. We had storm-force 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 the experience even more special. It taught me that an ultra isn't about perfect weather — it's about perseverance, adaptability, and continuing to move forward when things become difficult.
If this is your first ultra, you might be feeling a mixture of excitement and nerves. Totally normal. You may be wondering:
- Can I actually do this?
- What if I hit a wall?
- What do I eat?
- Will I be out after dark?
- What if the weather turns?
Take a deep breath — you absolutely can do this.
I'm here to help you set off with the right mindset, expectations, and a few hard-earned lessons from my own journey around Windermere.
1 The Mindset: Slow Is Smooth, Smooth Is Fast
An ultra isn't about speed — it's about sustainability.
Your goal is to keep moving steadily, not quickly. When the race starts, everyone is buzzing with adrenaline, and it's tempting to get swept along by the excitement. The real skill is holding back.
The Lap rewards patience.
Think of the day as a long conversation with yourself — full of highs, lows, surprises, and moments you'll remember forever. Start at your own pace, trust your preparation, and let the race come to you.
2 Lessons Learned From My First Lap
When I crossed that finish line, I wasn't just tired — I was transformed. Here are a few lessons I learned along the 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 moving, and your mind clear. The aid stations are absolute goldmines — use them. They're not simply places to refill bottles; they're opportunities to refuel both body and spirit.
I carried a small freezer bag and filled it with snacks at each checkpoint so I could keep eating while moving. But I also learned this lesson the hard way.
Before the final aid station, I hadn't managed to eat enough. By the time I arrived, I was completely drained. I saw my husband and said: "That's it. I'm done. I can't move another step." I meant it.
Twenty minutes later, everything changed. The energy returned. My mood lifted. I started running again.
Sometimes, a single snack and a few encouraging words can completely change your race.
Lesson 2: Efficient Hiking Is a Superpower
Don't be afraid to hike the steeper climbs. Walking strategically isn't a sign of weakness — it's an ultra-running skill.
The Lap is wonderfully runnable, but conserving energy early means you'll still have strong legs later in the day. If using poles suits your running style, they can be a fantastic tool, particularly for first-timers or runners expecting a longer day out. They help distribute effort, improve rhythm, and reduce strain on tired legs.
That said, they're not essential, and many runners complete The Lap without them. If you do plan to use poles, make sure you've trained with them extensively beforehand. Nothing new on race day.
Lesson 3: Lows Never Last Forever
At some point, you'll probably think: "I can't do this anymore." Then twenty minutes later, you'll feel brilliant again.
That's the magic of ultra running. Emotions, energy levels, and motivation come in waves. Ride the lows. Trust they'll pass. They always do.
Lesson 4: Respect Your Feet
Blisters love overconfidence. Tape, lubricate, and test everything in training. Treat your feet like royalty — they're carrying you around an entire lake.
Consider bringing spare socks if you're prone to blisters or if conditions are particularly wet. For some runners, changing socks midway is a huge psychological boost. Others prefer to keep moving. Figure out what works for you before race day.
Lesson 5: Don't Overpack
It's tempting to carry everything "just in case." Don't. Extra weight becomes increasingly noticeable after six, eight, or ten hours on your feet.
I prefer a medium-volume running vest combined with a running belt, allowing weight to be distributed more comfortably across the body rather than all on the shoulders and back. Carry what you need, meet the mandatory kit requirements, but resist the urge to bring your entire house with you. Your future self will thank you.
Lesson 6: Recce the Route If You Can
One of the wonderful things about The Lap is that it's a complete loop around Windermere, which makes logistics much simpler than many point-to-point ultras. If possible, recce a few sections beforehand.
The course is exceptionally well marked, but fatigue can make simple navigation mistakes surprisingly easy. Knowing what lies ahead provides confidence and helps break the race into manageable chunks. Even exploring a handful of key sections can make a huge difference on race day.
Lesson 7: Train in the Dark
Depending on your pace, you may spend several hours running after sunset. Practise using your headtorch. Learn how bright it needs to be, how long the battery lasts, and how your depth perception changes at night.
Night running can feel intimidating at first, but it often becomes one of the most magical parts of an ultra.
Lesson 8: Aid Stations Are Wonderful — But Don't Live There
The volunteers at The Lap are incredible. Enjoy the atmosphere, thank them, and soak up the positivity. But have a routine:
- Refill bottles.
- Grab food.
- Check your kit.
- Thank the marshals.
- Keep moving.
Five extra minutes at every checkpoint soon adds up over 75 kilometres.
Lesson 9: The Weather Makes the Rules
The Lake District can deliver four seasons in a single day. My first Lap brought hail, storms, freezing rain, and strong winds. Even if the forecast looks perfect, carry your mandatory kit and prepare for the possibility of rapid weather changes.
Dress for the worst conditions you could reasonably encounter — not the best ones you hope for.
Lesson 10: The Finish Line Feeling Is Unbeatable
No photograph, medal, or Strava statistic will ever fully capture it. But you'll know. And you'll never forget it.
3 Build Your Engine, Not Your Ego
The best training plan isn't about huge mileage or epic weekends. It's about consistency. Build gradually. Practise fuelling. Spend time on your feet. Learn to walk efficiently. Train with your full race setup — vest, belt, poles, waterproofs, and nutrition.
Don't avoid bad weather either. If you've trained in wind and rain, you'll know you can handle whatever race day brings.
And remember: The Lap is runnable. Protect your quadriceps early on. The gentle, runnable descents can tempt you into going too hard, but every unnecessary effort early in the day has a price later on. Run smart.
4 The Power of Your "Why"
When things become difficult, your reason for being there matters. Maybe you're proving something to yourself. Maybe you're celebrating your health. Maybe you're raising money for a cause close to your heart.
Keep your "why" close. Write it on your wristband. Put it inside your drop bag. Carry it with you. It'll help when your legs want to stop.
5 Race Day Tips From Coach Kat
- Start at your pace, not the crowd's.
- Smile at the marshals — they're the best support crew you'll ever meet.
- Eat before you think you need to.
- Drink consistently throughout the day.
- Respect the early descents.
- Consider spare socks if conditions are wet.
- Use poles only if you've practised with them.
- Look up and enjoy the views — you are running in one of the most beautiful places in the UK.
- Thank your body for what it's doing.
And most importantly: keep moving forward.
6 Essential First-Timer Checklist
Before race day, make sure you've:
- Practised your nutrition strategy.
- Tested every piece of kit.
- Trained with your headtorch.
- Checked the mandatory kit requirements.
- Run or hiked in poor weather.
- Planned your support and logistics.
- Tried your race shoes on long runs.
- Started slower than you think you should.
- Remembered to enjoy the experience.
7 Lessons Beyond the Finish Line
After The Lap, something changes. Normal runs feel shorter. Challenges feel smaller. Confidence grows. You'll learn patience, resilience, and how to keep moving when things get tough. Those lessons extend far beyond running.
The Lap isn't simply a race. It's an adventure, a personal journey, and an opportunity to discover what you're truly capable of.
Use the code THELAP at checkout for 10% off your training plan.
Take it one step at a time. Trust your training. Smile often. Remember that every experienced ultra runner was once a nervous first-timer too.
You've already made the brave decision to stand on that start line. Now all that's left is to keep moving forward.
You've got this.
See you out there,
Coach Kat