Running a Backyard 101

1.    Understanding the Backyard Ultra Format

A Backyard Ultra is not a distance race — it’s a race of survival and consistency.

The format:

• A 6.706 km  loop must be completed every hour, on the hour.

• You must be back in the start corral before the bell for the next hour.

• You can rest, eat, and change gear during your remaining time before the next start.

• The race continues until only one runner can complete a solo lap — everyone else DNF’s.

You’re not racing the other runners — you’re racing the clock.

2.    Mindset — “Stay in the Loop”

Backyard Ultras are 80% mental, 20% physical.

Key mindset tips:

• Think one lap at a time. Never think “I have 50km left.” Just one loop.

• Expect highs and lows. They come in waves — don’t panic when it feels hard. It’ll pass.

• Your goal: be in the corral when the bell rings, ready for the next lap.

• Focus on consistency, not speed. 

• Detach from competition. You can’t “beat” anyone — you can only stay in the game.

3.    Pacing Strategy

Aim to finish each lap in 48–52 minutes.
That gives you:

• 8–12 minutes of rest.

• Enough time to eat, drink, use the toilet, and reset.

4.    Nutrition & Hydration — “Eat Before You Need It”

Nutrition:

• Eat real food early — sandwiches, wraps, potatoes, noodles, rice, fruit.

• Shift to easier carbs later (soups, gels, mashed potatoes, etc.).

• Eat something every lap.

• Keep a variety: savoury + sweet options to avoid taste fatigue.

Hydration:

• Small sips often, not large gulps.

• Include electrolytes from the start.

• Adjust for weather — overdrinking can be as bad as dehydration.

Caffeine:

• Save caffeine until later in the race if possible. 

5.    Gear & Setup — “Control the Controllables” 

Core gear:

• 2–3 sets of running clothes (dry change = morale boost)

• Waterproof jacket / warm layers

• Headlamp + spare batteries

• Multiple pairs of shoes (alternate between cushioned and firm)

• Socks — change often

• Sunscreen & hat (day), thermal beanie & gloves (night)

• Camp chair, blanket, towel

• Tent or gazebo (shade and shelter)

Setup area:

• Keep everything organised and accessible.

• Have a clear spot for:

  • Food & drink

  • Dry gear

  • Used gear

  • Rest area (chair or mat)

• Label containers for your crew 

6.    Crew Tips — “Your Pit-Stop Team”

• Timekeeper: remind her of start times, wake her 2–3 min before the bell.

• Food manager: offer small, ready-to-grab portions.

• Motivator: calm, positive, short phrases (“You’re doing great. One more lap.”)

• Problem-solver: monitor for small issues before they become big ones (chafing, blisters, nausea).

7.    Common Problems & Fixes

Chafing - Lubricate early (and reapply often)

Blisters - Keep feet dry, change socks, tape hot spots

Nausea - Switch to bland foods, ginger, small sips of water

Fatigue - Sit but don’t collapse; short rests only

Motivation dip - Music, mantra, focus on “just one more lap”

Cold/shivers - Warm fluids, extra layers, move around between laps

8.    Mental Tricks That Work

• Mini-goals: “Just make it to 7 hours.” Then “Make it one more lap.”

• Mantras: “Strong and steady.” “Just start the next lap.”

• Smile — it really does reset your mind.

• Don’t compare yourself. Everyone’s race looks different.

• Remember why you’re here. You chose this. You love it.

9.    After the Race — Recovery

• You’ll be sore — take 3–5 days of active recovery (walk, stretch, refuel) – this will be programmed into your plan. 

• Rehydrate well and replace electrolytes.

• Write down your learnings and feelings while it’s fresh — every Backyard is a lesson for the next one.

• Be proud: no one finishes a Backyard Ultra except the winner — so your DNF is your result.