So, you’ve decided to run an ultra-marathon. Congratulations! You’ve officially entered an event where phrases like “just 50 kilometers” or “only 6 hours left to go” are part of your regular vocabulary. Whether you're stepping up from a marathon or diving headfirst into the ultra world, your first ultra-marathon is a bold—and some might say slightly unhinged—decision. But don't worry, with the right preparation, you’ll be crossing that finish line with pride (and probably a bit of hobbling). Let’s break down how to prepare for your first ultra-marathon, one step at a time, because who needs sanity when you can have a shiny medal and sore legs for days!
1. Adjust Your Mindset: It’s Not Just a Long Marathon
An ultra-marathon isn’t just a marathon with extra miles tacked on—it’s a completely different beast. The physical challenge is immense, but the mental game is what separates ultra-runners from mere mortals. Unlike a road marathon, where you’re chasing personal bests or trying to hold a specific pace, ultras often involve unpredictable terrain, elevation changes, and long hours spent alone in your head. You’ll need to embrace discomfort and find a way to keep moving forward when everything in your body says “nope.”
Tip: Break the race into manageable chunks. Instead of thinking, “I have 80 kilometers left,” focus on the next aid station, the next hill, or even the next tree. In ultras, small victories keep you going.
2. Train Long and Slow
When training for a marathon, speed work and tempo runs might be your bread and butter, but ultra training is about time on your feet. It’s not about hitting specific splits; it’s about teaching your body and mind to handle long hours of sustained effort. Most of your runs will be at a slower, more comfortable pace than you’re used to, allowing your body to adapt to the rigors of ultra-distance running.
Key Training Tips:
Long Back-to-Back Runs: Instead of one long run per week, ultra runners often do two long runs on consecutive days (like Saturday and Sunday). This helps simulate the fatigue you’ll face late in the race without totally wrecking your body.
Hiking is OK: Ultra-marathons, especially trail ultras, involve a lot of power hiking. Practice walking up steep hills to save energy. Your race will likely include sections where walking is far more efficient than running.
Time on Trails: If your ultra is on trails (and many are), make sure you spend a lot of your training time on similar terrain. Trail running strengthens different muscles and improves your balance and technical skills, all of which will help you stay injury-free on race day.
3. Fueling and Hydration: Eating Is Racing
The energy expenditure in an ultra-marathon is on another level compared to shorter races. You can’t just wing it with a couple of gels and some water. Proper fueling and hydration are critical, not just for performance but for survival. You’ll need to experiment with different foods and fluids during your training to find out what your stomach can handle.
Fueling Tips:
Train Your Gut: Practice eating during your long runs. Start with easy-to-digest snacks like bananas, energy bars, or gels, and build up to more substantial food like sandwiches, or even soup (yes, people eat soup mid-race!).
Electrolytes Matter: Hydration isn’t just about water. You’ll be sweating out a lot of electrolytes, so make sure you’re replacing them with electrolyte drinks or salt tablets.
Eat Early and Often: In ultra-running, it’s better to start fueling early, before you get hungry. Try to consume 150-250 calories per hour to keep your energy levels steady.
4. Prepare for the Lows: They Will Come
Every ultra-runner has those moments when they hit a low point—physically, mentally, or emotionally. These “dark moments” can happen at any time during the race, and the longer the race, the more likely they’ll show up. The key is to recognise that these lows are normal and temporary. You can push through them.
Mental Strategies for Lows:
Mantras: Develop a few personal mantras that you can repeat to yourself when the going gets tough.
Embrace the Suck: Sometimes, just acknowledging that things suck but continuing to move anyway is enough. Accept the discomfort, knowing it will pass.
Break the Race Down: Focus on small goals, like making it to the next aid station or getting to the top of the next hill. Dividing the race into bite-sized pieces can make the whole thing feel more manageable.
5. Gear Up for the Long Haul
Ultra-marathons often take place in all types of environments, where weather and terrain can change quickly. The right gear can make or break your race.
Essential Gear Tips:
Trail Shoes: If you’re running on trails, invest in a good pair of trail shoes that provide grip and support for technical terrain. Make sure they’re broken in well before race day.
Hydration Pack: You’ll need to carry water, food, and gear, so a comfortable hydration pack or vest is a must. Get used to wearing it during your long training runs.
Layering: The weather can change dramatically during an ultra, so pack lightweight, moisture-wicking layers that can be easily added or removed. A waterproof jacket is always a good idea for longer races.
Headlamp: For ultras that start before dawn or go into the night, a headlamp is essential. Make sure you know how to use it and bring extra batteries. The more lumens the better!
6. Test Everything
Nothing new on race day! Ultra-runners swear by this rule, and for good reason. Whether it’s shoes, food, or gear, everything you plan to use on race day should be tested in training. That way, you know what works and what doesn’t, and you won’t be surprised by nasty blisters, upset stomachs, or uncomfortable chafing.
7. Rest and Recovery: Less Is More
The final weeks before your ultra aren’t about piling on more miles—they’re about recovery and tapering. Ultra training is demanding, so proper rest and recovery are critical to avoid injury and burnout. Tapering in the last two to three weeks helps your body heal and store energy for race day.
Tapering Tips:
Gradually reduce the volume of your long runs but keep the intensity at a moderate level.
Prioritise sleep, nutrition, and and other recovery methods to keep your body loose and refreshed.
Avoid the temptation to cram in more mileage. Trust your training, and use the taper period to focus on mental preparation.
8. Race Day Strategy: Patience is Key
Finally, your race day strategy should center around pacing and patience. It’s easy to get swept up in the excitement and go out too fast, especially if you feel fresh. Remember, an ultra is all about conserving energy for the later stages of the race. Start slow, keep your energy steady, and avoid burning out early.
Race Day Reminders:
Stick to Your Plan: Have a pacing, fueling, and hydration plan and stick to it, even if you feel great early on.
Embrace the Journey: There will be highs and lows. Don’t panic if you hit a tough patch; just focus on one step at a time.
Enjoy It: Remember why you signed up in the first place. Ultra-marathons are a celebration of endurance, grit, and the outdoors. Enjoy the experience, even when it’s tough.
Final Thoughts
Preparing for your first ultra-marathon is an exciting, challenging, and rewarding journey. It’s not just about physical training—it’s about developing mental resilience, fine-tuning your fueling strategy, and learning how to push through discomfort. Whether you’re running 50 kilometers or 100 miles, the experience will teach you a lot about yourself and what you’re capable of.
And when you cross that finish line, you’ll understand why so many people keep coming back for more. Sure, it’s crazy. But in the best possible way.
Now, lace up those shoes and get ready for the adventure of a lifetime!
Having run my fair share of ultras, I can tell you that the journey to your first ultra-marathon is as transformative as the race itself. Every step of training, every struggle with nutrition, and every mental breakthrough will prepare you for one of the most incredible experiences of your life.
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