5 lessons Western States 100 can teach regular runners

Hey, most of us will never toe the line at Western States 100. Getting in through the lottery is a long shot, and that’s before you even consider the travel, the cost and the time it takes to train properly, not just for the race, but for the qualifying race, too. But the beauty of a race like WSER is that you don’t need to be there to learn something from it. Watching how the day plays out, whether in person, online or through race recaps, can teach you a lot about running, and maybe even about yourself.

Here are five takeaways from this year’s race that stuck with us. Some might seem obvious, some a bit personal and a couple might sound a little sentimental (OK, straight-up cheesy). Use them how you want.

1. Everyone is chasing something

At WSER, some runners are chasing a podium. Others are chasing a silver buckle, a sub-24 finish, or staying in the race long enough to watch two sunrises in a row. Whether you’re leading the charge or closing out the aid stations, everyone out there is chasing something deeply personal. The trail running world can sometimes feel intimidating, but if this race reminds us of anything, it’s that everyone belongs out there. You don’t need a podium finish to be part of the story. You don’t even need to enjoy group runs. You just have to be willing to put your shoes on and head out there, somewhat consistently. Your goals and purpose—whatever you are chasing—might not look like anyone else’s, and that’s fine.

2. Heat training is even more important than you think

This year’s race saw searing conditions through the California canyons, and those who prepared for it thrived. Caleb Olson, who won the men’s race in 14:11:25, wore a heat-mapping prototype shirt from Nike, sure—but what mattered most was his ability to manage his body through relentless heat, keeping him upright when others began to suffer nausea and heightened exhaustion from hours under the blazing sun.

For regular runners, this doesn’t mean you need cutting-edge gear. But if you’re racing in summer, get out of the air conditioning. Practise running in warm weather, hydrate consistently and know how your body reacts when it’s under stress. (And if you have access to a sauna, there’s plenty of evidence that that can help your body adjust faster to running in hot conditions.)

3. Huge challenges can yield big breakthroughs

It sounds like something printed on a motivational poster, but it has been proven to be true time and again. Abby Hall’s win in the women’s race was more than just a fast time (though 16:37:16 is the fourth-fastest women’s result ever). It was the culmination of years of frustration, injury and near-misses. She didn’t even have a spot in the race until a Golden Ticket rolled down to her late in the season. If you’ve had a tough race, training season or a string of DNFs, don’t assume your best is behind you. Sometimes, being forced to pause, reflect and readjust is what gives you the clarity and hunger to come back stronger.

4. Support systems matter (and they are often unique)

Many of this year’s top finishers made a point of thanking their crews and pacers at the finish line. Fuzhao Xiang, who took second in the women’s race, first experienced WSER as a pacer in 2023. That knowledge helped her stay calm and race smart this year, and able to pull off negative splits even as the heat (and the pressure) steadily increased.

Whether it’s a coach, a friend or someone who hands you a banana (or gives you a much-needed hug) at mile 30, your people make a difference. You don’t have to run alone, and in long efforts, you probably shouldn’t. For some, support looks like a dialled-in crew; for others, it’s a lucky charm, a note from a loved one or a voice message to replay at just the right time.

 

 

 

 

 

 

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5. It’s not (always) about the finish time

Kilian Jornet’s third-place run—14 years after he last raced (and won) WSER—was one of the biggest stories of the day, not just because of where he placed, but because of why he showed up. He’s already won just about everything there is to win in the sport, in every type of distance and on every type of terrain, while building a successful brand, NNormal, and raising three daughters with his partner, fellow ultra-skyrunner Emelie Forsberg. He didn’t need to prove anything; he just wanted to be back on this course, curious about what he could do.

You don’t have to be chasing podiums to relate to that. Sometimes the most meaningful runs aren’t your fastest—they’re the ones where you feel the most challenged to grow, or inspired by those around you, or the most physically strong, regardless of what the clock says. If you remind yourself of one thing from yesterday’s race, let it be that one (and also, heat training really does matter).