Ultramarathon Basics: What You Need to Know

Thinking about tackling a race longer than a marathon? You’re not alone. More people are swapping the 26.2‑mile distance for 50 kilometers, 100 miles, or even longer. The key is to break the big goal into small, doable steps.

Getting Started with Ultramarathon Training

First off, don’t jump straight into a 100‑mile run. Build a solid base by running three to four times a week, keeping most runs under 10 miles. Once you can comfortably log 30–40 miles a week, start adding a long run on the weekend. Increase that long run by about 10% each week, but drop back every fourth week to let your body recover.

Mix in some back‑to‑back long runs. For example, run 15 miles on Saturday and 10 miles on Sunday. This trick teaches your legs to run on tired muscles, a feeling you’ll face in a real ultramarathon. Hill work is also a must – the terrain isn’t flat, and strength up and down hills saves you energy on race day.

Strength training makes a big difference. Spend 20‑30 minutes two times a week on core work, squats, lunges, and basic upper‑body moves. Strong muscles keep your form steady when you’re exhausted.

Gear and Nutrition Tips

Gear should be simple and familiar. Use the shoes you’ve already logged miles in; new shoes can cause blisters. A lightweight hydration pack or belt lets you carry water, electrolytes, and a few snacks without slowing you down.

Eat early and often during training. Aim for 30–60 grams of carbs per hour when you’re on the trail for more than two hours. Energy gels, fruit strips, and small salty snacks work well. Test everything on long runs – you don’t want a stomach problem on race day.

Practice the “fuel‑first” rule: take your first bite or sip within 15 minutes of starting the long run. Then stick to a regular schedule, like a gel every 45 minutes or a handful of nuts every hour. Adjust based on how you feel; some runners need more salt, others need more carbs.

Don’t overlook sleep and recovery. Aim for 7–9 hours a night, and add foam rolling or gentle yoga after hard days. Recovery days are as important as the mileage itself – they let your muscles adapt and get stronger.

When you finally sign up for a race, pick one that matches your experience level. A 50‑km trail with moderate elevation is a good first ultramarathon. Check the course map, note aid stations, and plan where you’ll take your nutrition.

On race day, start slower than you think you should. The excitement can make you go out too fast, but the distance will punish you later. Keep a steady pace, listen to your body, and adjust your effort if weather or terrain gets tough.

Finishing an ultramarathon feels like a huge win, but the real reward is the habit you build. You’ll become more disciplined, learn to push through mental walls, and gain confidence for any challenge – running or otherwise.

Ready to lace up and hit the trail? Use these basics, stay consistent, and you’ll cross that ultramarathon finish line before you know it.