How to Run an Ultramarathon: A Beginner’s Guide to Conquering the Distance

Running an ultramarathon is one of the most challenging and rewarding experiences a runner can undertake. Defined as any race longer than a traditional marathon (26.2 miles), ultramarathons come in various formats, ranging from 31-mile (50K) races to 100-mile (160K) endurance challenges. These events push runners beyond their physical and mental limits, testing their endurance, strategy, and resilience.

If you’re considering taking on an ultramarathon, preparation is key. Running beyond the marathon distance requires more than just fitness—it demands proper planning, mental toughness, and an understanding of your body’s needs. Here’s a step-by-step guide on how to prepare for and run your first ultramarathon.

Step 1: Understand What an Ultramarathon Entails

Ultramarathons are not just "longer marathons"—they’re a completely different experience. They can vary widely in terms of terrain, duration, and challenges. Before signing up, familiarize yourself with the types of ultramarathons:

Road Ultramarathons: Similar to marathons but on longer road courses, often flat and easier to pace.
Trail Ultramarathons: Typically run on rugged trails with steep climbs, descents, and varied terrain.
Timed Races: Set over a specific time (e.g., 6, 12, or 24 hours) where you run as far as possible.
Point-to-Point Races: Cover a set distance between two locations, often through mountains, forests, or deserts.

Pro Tip: For your first ultramarathon, start with a 50K (31 miles) on moderate terrain to ease into the experience without overwhelming yourself.

Step 2: Train for the Distance

Training for an ultramarathon requires more than just increasing your mileage. You’ll need to build endurance, strength, and mental resilience while ensuring you don’t burn out or get injured.

1. Increase Weekly Mileage Gradually

Ultramarathon training involves higher mileage than marathon training, but the increase should be gradual to avoid injury.

Start Small: Begin with 10% weekly mileage increases.
Peak Mileage: Aim for a peak weekly mileage of 40–60 miles for a 50K or higher for longer races.
Back-to-Back Long Runs: Incorporate two consecutive long runs on weekends to simulate running on tired legs (e.g., 20 miles on Saturday and 10 miles on Sunday).

2. Train on Similar Terrain

If your ultramarathon involves trails, hills, or technical terrain, train on similar surfaces. Running on trails strengthens stabilizing muscles and improves your ability to handle uneven terrain.

Hill Training: Include uphill and downhill running in your weekly routine to prepare for elevation changes.
Practice Technical Terrain: If the course has roots, rocks, or mud, get comfortable running on those surfaces during training.

3. Focus on Time on Your Feet

Ultramarathons are often measured in hours, not miles. Rather than fixating solely on mileage, focus on how long you spend running during long training sessions.

4. Build Mental Resilience

Ultramarathons are as much a mental challenge as a physical one. You’ll need to prepare for discomfort, boredom, and moments of doubt.

Practice Mental Toughness: Train your mind to stay focused and positive during long runs by breaking the distance into smaller, manageable chunks.
Simulate Race-Day Conditions: Practice running in bad weather, on tired legs, and during early mornings or evenings.

Step 3: Plan Your Fueling Strategy

Fueling is one of the most critical aspects of running an ultramarathon. Unlike shorter races, you’ll need to eat and drink consistently to sustain your energy over hours (or even days) of running.

1. Test Your Nutrition During Training

Experiment with energy gels, chews, sports drinks, or real foods like bananas, pretzels, or peanut butter sandwiches.
Aim to consume 200–300 calories per hour, depending on your body size and effort level.

2. Stay Hydrated

Carry water or electrolyte drinks using a hydration pack or handheld bottle.
Drink small amounts consistently to prevent dehydration, especially on hot days.

Pro Tip: Don’t rely solely on aid stations for fuel. Carry your own supplies to ensure you have what you need.

Step 4: Prepare for Race Day Logistics

Ultramarathons often require more planning than shorter races due to their length and remote locations.

1. Study the Course

Familiarize yourself with the course map, elevation profile, and aid station locations.
Identify key points where you’ll need extra fuel, water, or gear.

2. Choose the Right Gear

Trail Shoes: Choose shoes with good grip if the course is on trails.
Hydration Pack or Belt: Carry water, snacks, and essentials like salt tablets or gels.
Clothing: Dress in moisture-wicking layers and consider weather-specific items like a rain jacket or hat.

3. Use Drop Bags (If Allowed)

Some ultramarathons allow drop bags, where you can stash extra gear, food, or supplies at specific points on the course. Use them to:

Refill fuel and water.
Change socks, shoes, or clothing.
Grab a mental boost with comfort items (e.g., your favorite snack).

Step 5: Develop a Race Day Strategy

Running an ultramarathon is all about pacing, patience, and adaptability.

1. Start Slow

Unlike shorter races, starting too fast in an ultramarathon will almost certainly lead to burnout. Run at a pace that feels slow—your goal is to conserve energy for the later miles.

2. Walk the Hills

Even experienced ultrarunners often walk steep hills to conserve energy. Save your strength for the runnable sections of the course.

3. Break the Race into Sections

Mentally divide the race into smaller sections between aid stations or landmarks. Focus on reaching the next checkpoint rather than worrying about the entire distance.

4. Listen to Your Body

Pay attention to signs of dehydration, energy depletion, or discomfort. Adjust your pace, fuel, or hydration as needed.

Step 6: Embrace the Experience

Ultramarathons are more than just races—they’re adventures that test your limits and allow you to connect with nature, other runners, and yourself.

Enjoy the Scenery: Take in the views, especially if you’re running on trails in a beautiful location.
Build Camaraderie: Chat with fellow runners—you’ll often find a supportive community on the course.
Stay Present: Focus on the moment rather than worrying about how much further you have to go.

Step 7: Recover Properly

After finishing an ultramarathon, your body will need time to recover.

Rehydrate and Refuel: Drink water and eat a meal with carbs, protein, and electrolytes after the race.
Rest: Take a few days (or weeks) off from running to allow your body to heal.
Celebrate: Completing an ultramarathon is a huge achievement—be proud of your accomplishment!