Paul Johnson 100 Miles in Antarctica

Running 100 miles in Antarctica is no ordinary challenge. Naval Officer and ultra-runner Paul Johnson is preparing to tackle this extreme endurance test in November 2024. With temperatures plummeting as low as -25°F and brutal winds sweeping across the icy landscape, the race demands physical strength, mental resilience and meticulous preparation. 

In this interview, Paul shares what inspired him to take on this unique challenge, his cold-weather gear choices, and how training in a biophysics lab has helped him simulate the harsh Antarctic conditions. From pacing strategies to managing hydration and nutrition in sub-zero temperatures, Paul reveals the intricacies of preparing for one of the world’s toughest ultramarathons.

What Inspired You to Run 100 miles in Antarctica, one of the Harshest Environments on Earth?

“My crew chief from the Transcon, Rob Sembiante, had the idea. It sounded like fun, so we made it happen. He will be attempting the 100 miles as well.”

How are You Mentally Preparing for the Race?

“I don't like approaching these things thinking, ‘I have to run a set number of miles’. In this case, 100. I prefer to approach it in terms of the length of the event. I think of it as, ‘Ok, you have to run for 24 hours. This is nothing new to you.’ “

What Kind of Gear and Clothing Will You be Taking with You?

“Actually, I’ll be taking relatively minimal kit. Spiked running shoes, my normal running socks, thermal tights, shell pants, a wicking t-shirt, a GORE-TEX Jacket, gloves, a balaclava, a warm cap, and ski goggles.” 

How do You Plan to Manage Your Nutrition and Hydration in Sub-Zero Temperatures?

“The course will be a loop of between 6.2 and 15.5 miles. If it's 6.2 miles, I will take on nutrition at the aid station on every loop because it will take me 60 to 90 minutes to complete each lap. If it's 5.5 miles long, I will run with a vest with 600 calories and a hydration pack. I'll add electrolytes to the pack to lower the freezing point of the water.” 

How Important is Pacing and How do You Plan to Pace Yourself?

“Pacing will be like any other ultramarathon except the effort has to be even lower. Water is the enemy. If you start sweating you can start to put yourself at risk of hypothermia. So I’lll go as fast as I can without sweating, taking walking breaks as needed.”

What Unique Training Methods Have You Used to Prepare?

“I naturally run very well in the cold. I’ve completed multiple unsupported 40-mile runs in -1°F with ease. I’ve also tested out how I’m going to layer my clothing in a biophysics lab. I’m just making sure my legs are strong and ready to take on running and power walking against high winds.” 

How Has Training in a Biophysics Lab Helped You Prepare? 

“Being able to test my layering before arrival in Antarctica has been a massive advantage. I don't have to worry about sweat issues, I can pack less gear because I know exactly what I need, and it's one less thing to worry about once we get on ice.”

What Environmental Conditions did the Biophysics Lab Replicate?

“We ranged temperatures from 30°F all the way down to -25°F, which is the anticipated temperature range during the run. We also added 15 to 20kts of wind."

What are the Biggest Mental and Physical Challenges You Expect to Face?

“High winds dramatically decrease perceived temperature and strong headwinds ruin your running efficiency. I’m not bothered by the distance or the cold, but the wind will be the biggest factor in how successful I am.”

How Does Training in a Biophysics Lab Compare to Outdoor Training?

“It’s near identical. The only thing we didn't simulate was running on ice and hard-packed snow. We had a standard treadmill, but I was still able to use my spiked shoes during testing.” 

What are the Key Benefits of Using a Biophysics Lab Over Traditional Training Methods?

“The mental preparedness is most important to me. To know how my body is going to respond to the environment is something you can't mimic without being in the environment. 

It also helps us put contingencies in place before we arrive. Knowing what will work in terms of body temperature regulation and nutrition has given me a huge confidence boost ahead of the event.”