What the Western States 100 Endurance Run Can Teach Us About Pacing | Find Your Stride | Edinburgh Podiatrist

The Western States 100-Mile Endurance Run (WSER) isn’t just one of the most iconic ultra-trail events, it’s also a natural laboratory for studying human endurance. A new study by Markovic et al. (2025) analyses pacing strategies from 3837 finishers over nearly two decades (2006–2023), shedding light on how age, gender, and ability influence race execution. But how useful are these findings for runners looking to improve their endurance pacing and ultimately perform better?

Participation in ultra-trail events is on the rise

🔍 What the Study Got Right

✅ 1. Granular, Real-World Data

The study’s dataset is impressive - 3837 runners, 18 checkpoints, and comprehensive elevation profiling. This large sample adds strong credibility and real-world relevance.

✅ 2. Recognition of Elevation’s Role

Ultra-trails are a different beast from road races, and the authors rightly emphasise elevation as a primary driver of pacing variability. Runners who underestimated this would benefit from these insights.

✅ 3. Gender Nuance

The observation that men start faster but fade harder, while women pace more evenly, mirrors findings from marathons and triathlons. But it’s particularly relevant in ultras, where patience often wins.

✅ 4. Performance-Level Insights

Interestingly, the fastest and slowest runners had more stable pacing than the middle-of-the-pack. The takeaway? Whether you’re elite or just aiming to finish, experience and self-awareness might matter more than raw speed.

⚠️ What was Missing or Underplayed

❌ 1. No Control for Rest Time

Aid station rest was lumped into pacing data. This is a serious limitation. In ultra events, time spent resting is strategy—not just fatigue.

❌ 2. Environmental Factors Glossed Over

WSER runs through vastly different climate zones, from snowy peaks to blazing valleys. Yet, the study couldn’t account for heat, humidity, or time-of-day exposure, which dramatically affect pacing.

❌ 3. Overgeneralisation of Age

While male age groups showed pacing differences, women’s age-based pacing patterns were reportedly flat, possibly due to smaller sample sizes, which the paper doesn’t fully address.

🧠 Key Takeaways for Runners

• Positive pacing is the norm: Expect to slow down, plan for it.

• Even pacing is elite behaviour: Both the fastest and slowest did this best.

• Men tend to go out too fast: Reining in early enthusiasm can pay off.

• Elevation is destiny: Train and plan for climbs and descents strategically.

• Experience beats bravado: Smarter pacing = better results.

🎯 Final Verdict

This is a valuable study with practical implications for ultra-endurance athletes, coaches, and running nerds alike. While some limitations exist, the depth of analysis and real-race context make it one of the best pacing studies in trail running to date.

If you’re training for an ultra/endurance event or just want to better understand how to distribute your effort over long distances, this paper is worth a read.

Find Your Stride!