A beginner's guide to ultramarathon running

Ambitious runners unfulfilled by the standard 26.2-mile marathon are turning to ultramarathons, which range in length from single day races to staggered events covering hundreds of miles.

Compared to a normal marathon, an ultramarathon not only covers more ground but also more challenging outdoor terrain. This guide offers some essential ultra running tips.

Ultramarathons are as much a test of your physical endurance and mental resilience as your cardio fitness, and therefore require a structured and robust training regime in an environment as similar to your race conditions as possible.

Training regimes usually last from 16 to 24 weeks, and beginners are advised to slowly build up mileage, by around 10% a week, to minimise the risk of injuries.

Overall, training should balance running, cross training, cycling and muscular workouts with rest in between. Nutrition and hydration plans should be adapted to your training needs, and include foods, electrolytes and gels. You will generally require specialist trail shoes, hydration packs and lightweight waterproofs.

Even the most prepared runners can find the prospect of an ultramarathon daunting. Running downhill at speed can instil nervousness, and relaxation is advised. Listening to podcasts can enhance your mood and avoid mental fatigue, while inspiration can be gained from other runners who have overcome the same barriers. By breaking down ultramarathons into different sections, or by running with an ultramarathon coach, you can also make them more manageable, so it is advised to focus on individual stages rather than the overall mission.

If you think you have what it takes to compete in ultramarathon running, contact Maximum Mileage Coaching today to get personalised ultra training tips.