How to run your first ultramarathon – find a race, get a trainer and get moving, Hong Kong finance executive says
- Indian-born Winnie Khattar wasn’t sporty growing up, but started running in 2018 and since then has competed in ultramarathons from Hong Kong to Scotland
- She reveals how she trained for her first long-distance race, how she avoids injury despite having a spinal problem and why trail running is ‘like meditation’
Most people who choose to take up running motivate themselves with a goal – an easy, flat 10km race, say, or even a half marathon if they want to push themselves.
Winnie Khattar is unlike most people. The 36-year-old finance executive, who has called Hong Kong home for the last 13 years, began running in 2018 by signing up for the Vibram Hong Kong 100 ultramarathon.
A colleague mentioned the race while she was considering which event might motivate her to start running.
“It sounded scary and tempting at the same time,” she says.
“A race like this tests not just your physical power, but also your mental strength. I was intrigued to explore my physical capabilities and the depths of my emotions. I can now safely say that it has been one of the most rewarding experiences of my life.”
Khattar became the first Indian woman to complete the Vibram Hong Kong 100 in January 2019, finishing the race in 25 hours, 20 minutes and 44 seconds. She went on to run the ultramarathon two more times, in 2020 and 2023, improving her time by three-and-a-half hours in 2023 with a time of 21:46:07.
I love the quiet and independence that trail running brings. It is a way for me to connect with myself and nature
To prepare for her first Vibram race, Khattar trained for six months with Casey Morgan, an ultra runner and running coach.
Khattar started by following a run-walk-run programme, and within a few weeks was able to run for 45 minutes without stopping.
Strength and conditioning was an important part of the training: single-sided exercises such as single-leg squats, and core work to enable her to maintain good posture and technique late into the race when she would be at her most fatigued.
A nutrition and hydration strategy developed during her longer training runs ensured there would be no surprises on race day and her body would be accustomed to taking in fluids and calories while working hard, Morgan says.
Khattar runs four days a week, in the evenings after work, averaging 50 to 70 kilometres a week, and does strength training twice a week.
Her favourite running routes are Bowen Road (a hillside trail between the Mid-Levels and Wong Nai Chung Gap on Hong Kong Island) and along the Central Harbourfront.
On weekends she likes to run stage 3 of the MacLehose trail (a challenging 11km route near Pak Tam Au, in Tai Po) and in Plover Cove Country Park, in the far northeast of Hong Kong.
She ran her first two ultramarathons in 2018, the XTE 45km night run on MacLehose Trail stages 4 to 8, and the 57km TransNT race from Shui Long Wo to Tsuen Wan, in Hong Kong’s New Territories, as training leading up to the Vibram Hong Kong 100 in 2019.
She walked the last 15km of the Lantau 70km ultramarathon in excruciating pain from her iliotibial bands.
“It was a hot day and I was dehydrated and exhausted. I didn’t have the energy to continue and spent nearly an hour at one of the checkpoints, recovering. But failing was not an option,” says Khattar, who considers her superpower to be perseverance.
Strengthening exercises, foam rolling and resting helped with the iliotibial band pain.
There’s always a lingering thought that she doesn’t belong with ultramarathon runners; “that they are superhumans”.
“I learned to motivate myself, endure pain and deal with self-doubt. It takes self-control to train, irrespective of the weather or the time of day,” she says.
“Having a friend to run with helped me build discipline, accountability and determination. I would never run in the pouring rain if I was alone, but good company makes all seasons enjoyable.”
The beautiful landscapes, food and the spirit of racing keep her going, she says.
“Running allows me to indulge in the food I love without feeling guilty. Long-distance races have checkpoints every 10 kilometres and my husband, who is my biggest cheerleader, is always waiting for me with a big smile and my favourite foods.
“Salt and vinegar chips and lemon drizzle cupcakes are on top of the list. So, while running, my mind often drifts to what I’m going to eat at the next checkpoint.
“I also think of my race strategy, pacing and remind myself of all things my coach has told me, while soaking in the beautiful scenery and nature all around me.”
Her advice to people who want to start trail running? Find a good trainer to work with, and enjoy the journey and the training it entails.
“If it scares you then it’s worth doing,” she says.
Khattar now has her sights set on The 20-Year Race in Jordan in November. Part of The 4 Deserts Ultramarathon Series, the 250km race over seven days is considered one of the world’s most prestigious foot race series.
