10 Training Tips for the New Orleans Ultra Marathon from The Stride Shop

Training for an ultra marathon is no small feat—especially in New Orleans, where the heat, humidity, and terrain add extra layers of challenge. Whether you’re toeing the line for your first ultra or looking to PR, these 10 smart, practical tips will help you train with purpose and get to the start line healthy, strong, and ready.

1. Focus on Your Fitness First 

Before you think about race-day gear or the terrain of the route, get your body ready. Prioritize in this order:

• Fitness

• Nutrition

• Environment (think terrain, heat, Wisner Bridge)

• Gear

Building a strong aerobic base sets the foundation for everything else.

2. Periodize Your Training 

Successful ultra training is structured. Divide your training into three key phases:

• General Phase: Focus on building aerobic capacity, strength, and resilience.

• Specific Phase: Simulate race conditions—run on similar terrain and in similar weather.

• Taper Phase: Cut back on volume while keeping intensity to show up rested and sharp on race day.

3. Heat Is a Training Tool 

New Orleans heat is brutal, but it’s also an asset. Heat acclimation improves your body’s ability to regulate temperature, sweat efficiently, and conserve energy. Stay outdoors after a run, or consider sauna sessions to mimic race-day stress. The goal? Train your body to handle it all.

4. Avoid Junk Miles 

Every run should serve a purpose. If life throws you off schedule, don’t cram in missed miles. A half-hearted jog to "make up miles" doesn’t help. Prioritize workouts that build endurance, speed, or recovery.

5. Add Intervals in the Specific Phase 

When it’s time to sharpen, intervals can make a big difference. Think: 6-8 sets of 3–5 minutes at 90% effort. These efforts build lactate threshold, improve running economy, and get you used to pushing when you're already tired—key for those final ultra miles.

6. Train Your Gut as You Train Your Body 

Ultras aren’t just physical—they’re digestive too. The heat affects sugar tolerance, so train your stomach to handle fuel in hot conditions. Use long runs to dial in your strategy for hydration, sodium, and calories.

7. Prioritize Sleep and Recovery 

The heat adds an invisible load. Sleep is your most effective recovery tool—better than any supplement or gadget. Don’t underestimate how much recovery helps build fitness.

8. Make Long Runs Intentional 

Every long run is a dress rehearsal. Simulate race day—run the tougher parts of the course like the Wisner Bridge, practice your fueling, test your gear, and train your brain to stay focused.

9. Let Feel Be Your Guide 

It’s easy to get caught up in pace, heart rate, or GPS stats. But those numbers don’t always tell the full story—especially in the heat. Use them, but also pay attention to how your body feels on familiar routes.

10. Embrace the Process 

Training for an ultra is a journey. Some days will feel amazing, others won’t. That’s normal. The heat, the long miles, the mental grind—it’s all part of what makes crossing that finish line so rewarding.

Need help fine-tuning your plan, recovering from injury, or assessing your form? We’re here to support you every step of the way. Call us at 225-577-6290 or schedule a free consultation today.