A beginner's guide to ultramarathon running

The Beginner’s Ultimate Guide to Ultramarathons

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Ambitious runners who feel unfulfilled by the standard 26.2-mile marathon are increasingly turning to ultramarathons—a realm of running that challenges not only your physical endurance but also your mental toughness. Ultramarathons range from 50 kilometres (31 miles) to staggering multi-day events covering hundreds of miles over rugged terrain. They test your limits, but with proper preparation, they can also become some of the most rewarding experiences of your life.

Whether you’re considering your first ultra or need actionable tips, this comprehensive guide will walk you through everything from training and gear to race-day mindset strategies.

What is an Ultramarathon?

An ultramarathon is any running event longer than the traditional 26.2-mile marathon. Common distances include:

• 50K (31 miles): Often a first choice for marathoners looking to transition to ultras.
• 50 miles: A challenging but achievable distance for those with consistent training.
• 100 miles or more: Reserved for the truly ambitious and those with advanced endurance.
• Multi-day events: Covering hundreds of miles, these races are the ultimate test of stamina.

Ultramarathons often take place on trails, mountainous terrain, or remote landscapes, requiring participants to tackle steep climbs, technical descents, and unpredictable weather conditions.

How to Train for an Ultramarathon

1. Set a Realistic Goal

Before diving into training, decide what type of ultramarathon suits your abilities and timeline. If you’re new to ultras, a 50K trail race is a manageable entry point. As you gain experience, you can set your sights on longer distances or more technical courses. Check out our Beginner’s Training Plans for guidance.

2. Structure Your Training Plan

Training for an ultramarathon is a long-term commitment. Plans typically span 16 to 24 weeks and should include the following elements:

a. Build Mileage Gradually

The golden rule is oftento increase your weekly mileage by no more than 10% to minimise the risk of injury. However, increasing your weekly mileage EVERY SINGLE WEEK, is not going to be helpful! Ensure you break these up every 3rd, 4th or 5th week with a reduced mileage week of around 40% the previous week.

Also, its worth noting that at some point the 10% rule does not apply. For example, if last week's mileage was 50 miles, then throwing another 5 on top is a fairly big jump, and even bigger when you get into the 60+ miles per week!

b. Incorporate Long Runs

Long runs are the cornerstone of ultra training. For a 50K, build up to 20-25 miles for your longest training run. For a 100-miler, aim for back-to-back long runs, such as 25 miles on Saturday and 10-15 miles on Sunday, to simulate running on tired legs, and to get a large amount of volume in a short space of time.

c. Train on Similar Terrain

If your race involves trails, hills, or technical terrain, train in an environment that mimics these conditions. Practice running uphill and downhill to prepare your muscles and confidence for the real thing. The ideal scenario would be to go and do a recce of the course you are racing, if you can!

d. Cross-Training

Incorporate activities like cycling (my personal favourite! I LOVE a good old hammering on zwift!!), swimming, or strength training to build muscular endurance and prevent overuse injuries. Core exercises, lunges, and squats can also improve running efficiency. For more insights, read our guide on Strength Training for Ultramarathons.

e. Rest and Recovery

Don’t overlook rest days—they’re essential for allowing your body to rebuild and grow stronger. A structured plan should include one or two rest days each week.

Gear Essentials for Ultramarathons

Unlike road races, ultramarathons often require specialised gear to tackle challenging terrain and variable weather. Here’s what you’ll need:

1. Trail Running Shoes

Choose trail-specific shoes with excellent grip and stability. Consider factors like cushioning, fit, and the type of terrain you’ll encounter during the race. Visit a specialty running store for professional advice, and consult reviews like those on Runner’s World for insights.

2. Hydration Systems

Staying hydrated is critical. Options include:

• Hydration packs: Great for longer races and training runs.
• Handheld bottles: Lightweight and easy to refill at aid stations.
• Running vests: Provide storage for water, snacks, and gear.

Test your hydration system during training to ensure it suits your needs.

3. Clothing

Opt for lightweight, moisture-wicking materials to prevent chafing. Layer up if your race involves variable weather, and pack a breathable waterproof jacket for unpredictable conditions.

4. Nutrition

Ultrarunners burn thousands of calories during a race, so fuelling is key. Popular options include:

• Gels, chews, or energy bars.
• Real food like peanut butter sandwiches, bananas, or boiled potatoes.
• Electrolyte tablets or drinks to replace lost minerals.

Practice your nutrition plan during training to avoid surprises on race day and eat well around your training too. For ideas on easy meals, check out my cookbooks on Amazon

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5. Miscellaneous Gear

• Headlamp: Essential for early starts or overnight races.
• Trekking poles: Helpful for races with significant elevation gain.
• First aid kit: Blister treatment, pain relievers, and emergency supplies.

Nutrition and Hydration

Nutrition and hydration can make or break your ultramarathon. Follow these guidelines:

1. Practice During Training

Test different foods and hydration strategies during long runs to find what works best for your stomach. Read my Ultra Nutrition Blog

2. Plan for Aid Stations

Research your race to understand where aid stations are located and what they’ll provide. Many ultras offer snacks, soups, and drinks.

3. Follow the Golden Rule

Consume 200-300 calories per hour during the race. Sip water consistently, and add electrolytes to prevent cramps and dehydration. For more detailed advice, check this hydration study.

Race-Day Tips for Beginners

1. Start Slow

Pacing is everything. Resist the urge to start too fast; conserve energy for later stages.

2. Break the Race into Sections

Mentally divide the race into smaller, manageable segments—aid station to aid station or climb to climb.

3. Stay Positive

Prepare for highs and lows, and focus on the scenery, connect with other runners, or listen to podcasts to stay motivated. Why not tune into the Maximum Mileage Running Podcast?

Apple listeners - https://podcasts.apple.com/gb/podcast/maximum-mileage-running-podcast/id1692891567

Spotify - https://open.spotify.com/show/5X8gOu5mIrvdfM9OCzsdoT

Mental Preparation

Building mental toughness is crucial for ultramarathon success.

• Visualise Success: Picture yourself crossing the finish line. I have drawn inspiration recently from the visualisation techniques in the book With Winning in Mind, by Lanny Basham, and I recite daily my mantras for my own races! It really works!
• Learn from Others: Stories of other runners can inspire you. Trail Runner Magazine is a great resource.
• Work with a Coach: Find guidance and motivation through Maximum Mileage Coaching.

Recovery After the Race

Post-race recovery is essential:

• Hydrate and refuel.
• Rest for several days to allow your body to repair.
• Consider light activities like walking or yoga before resuming training.

Final Thoughts

Running your first ultramarathon is a transformative journey. With proper training, the right gear, and mental resilience, you can conquer the challenges and discover your potential.

For personalised coaching and training plans, explore our services. Take the first step and embrace the ultrarunning adventure—you’re stronger than you think!

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