Sometimes it's the little things we do that helps us cross the finish line. Sam Rout and Andy Crosland are highly experienced runners who know their craft. We asked them for their top tips for the Tarawera Ultramarathon - and they delivered. We reckon that these little nuggets are good for any ultras you maybe running this season.
Sam Rout - AKA 'The Northland Express'
1. Dial in your nutrition.
Have your race-day nutrition locked in well before the event, and make sure you’ve trained with exactly what you’ll use on race day.
2. Use your support crew well.
Your support crew can make or break your race. Make sure they’re organised, well-briefed, and equipped with everything you might need - nutrition, gear changes, and a bit of encouragement when it counts.
3. Know the course.
You don’t need to run every kilometre beforehand, but understand where the pinch points are. Know which sections to back off a little and which sections you can push a bit more on.
Andy Crosland - 2025 World Mountain & Trail Running NZ Representative
1. Look after your feet. It's common for our foot size and shape to change as we get older. Try wider shoes or go up a size if you are getting pressure points. Invest in some good quality running socks that work for you.
Lubricate your feet. For events over 12 hours, use a drop bag and practice a few moments of foot care with clean/dry & fresh socks during the race.
2. Stop and deal with any small issues before they become bigger. If you stumble, eat something. Shake that stone out of your shoe. Get lube on any areas starting to blister or chafe, and do it now.
3. Know why you are doing this, and enjoy the experience. Tell your support crew how much you appreciate them. Share a laugh with the runners around you. Thank the aid station volunteers. Acknowledge mana whenua and the history of the landscape. Take in the views. Find that deeper motivation to keep moving forward one step at a time. Breathe.