So perhaps you’ve accomplished your goal to finish your first marathon, or are a serial marathon runner who now feels inspired or curious to run even further than 26.2 miles. If you are one of those who finds themselves craving an even greater and more exhilarating running challenge than before, then an ultramarathon could be your next calling.
Completing an ultramarathon can be an immense and even life-changing experience, but that doesn’t mean you can treat such a large running distance lightly. Ultramarathon training can be demanding and feel intimidating – especially if you’re preparing to tackle your first ultramarathon race – and you’d be forgiven for not knowing where to start.
To help you on your way to ultramarathon glory, we spoke with accomplished ultramarathon runners Elsey Davis and Ida-Sophie Hegemann for expert tips on how to get set for ultra-long running distances, from getting the right kit to harnessing a strong mindset.
Threshold to boost first-time female ultrarunners?
In the simplest terms, an ultramarathon is any race that is longer than the marathon distance of 26.2 miles (42.2km). Ultramarathons can vary quite drastically in distance, though, and encompass anything from a single-day 50K (31-mile) race to a multi-stage event spanning hundreds of kilometres. Unlike road marathons, which are usually confined to smooth, paved surfaces, ultramarathons often involve more challenging terrain – from soggy fells to sand dunes – and are designed to test both your physical endurance and mental toughness.
Fuel your ultra with these freeze-dried foods
As you may have expected, training for an ultramarathon can be both time-consuming and mentally demanding. So, once you’ve decided which event to enter, you’ll want to source and follow a well-structured plan that helps you to build your endurance gradually and safely. Here are some tips on how to get started:
Gradually increase your mileage
Start by focusing on building a solid endurance base. To do so, aim to steadily increase your weekly mileage by about 10% each week.
Train on similar terrain
Try to train on terrain that is similar to what you’ll experience during your ultramarathon, wherever possible, or seek good alternatives. For example, if your ultramarathon will take place in an alpine region but you (understandably) don’t have a mountain on your doorstep, seek out some hills instead, as running up and down these inclines will still help you to prepare for the specific challenges of the race. ‘I try to mix up long hills and short hills and replicate the hills that will be in the race by running up hills with a similar gradient,’ says Davis.
If you’re preparing for an undulating race, you could also take some of your runs to the treadmill How to stay mentally strong during an ultramarathon. Jack Scott, winner of the 2024 Montane Spine Race – a non-stop, 268-mile trek along the Pennine Way in the depths of winter – completed much of his training on a treadmill set at an incline. So, if the treadmill is good enough for Scott, then it’s good enough for you, too.
Switch up your training
Investing in durable gear and equipment is crucial when it comes to running an ultramarathon. Sadly, cross training, strength training and rest days. ‘I love doing two runs a day, but I’ve learned from my past experience and health that it’s more important to do something else other than just running,’ says Hegemann. ‘So I go on the bike or do aqua jogging.’
Davis agrees. ‘I cross train on the bike. My double days usually consist of running in the morning, then biking in the afternoon. I also do two big gym sessions a week – which have been built for me by a strength coach – and include leg conditioning Advertisement - Continue Reading Below.’
Practise your nutrition and hydration plan
Experiment with different forms of nutrition and hydration during your ultramarathon training to learn what works best for you – and how much you can stomach. This includes testing different electrolytes, foods and gels before, during and after your runs. ‘It’s about trying everything and seeing what works,’ notes Hegemann. ‘I’ll prepare food bags for every aid station, but normally I eat less than I want to or plan to. Until last year, I wasn’t even able to eat gels, so I just drank all the carbohydrates in my water. But I’m starting to get better – it’s definitely a process.’
Accept the fear
Due to the off-road nature of ultramarathon races, you are likely to encounter downhill sections on technical trails, which can feel a little scary. ‘Try to take risks and accept that you might fall, but when you do, it’s not so bad,’ says Hegemann.
‘The more relaxed you are, the easier you’ll flow down,’ adds Davis. ‘Naturally, you’ll kind of tense up if you’re not used to running down technical trails – and that’s the worst, because you put the brakes on and your muscles tense up. So try to be relaxed.’
How long does it take to train for an ultramarathon?
The length of your ultramarathon training block very much depends on your current fitness level and the race distance you’re aiming for. If you’re training for a 50K ultramarathon rather than a 100K or multi-stage race, for example, then you won’t need as much time to build up your endurance.
That said, training plans for an ultramarathon tend to range from 16 to 24 weeks in length. It’s recommended that complete beginners, or those with only limited marathon-distance experience, factor in at least 18 to 24 weeks of training to slowly build up mileage while reducing the risk of injury.
Those who consider themselves experienced marathon runners – and who already have several marathons under their belt – can opt for a slightly shorter ultramarathon training plan. However, no matter what your experience, you’ll still want to increase your mileage slowly and incorporate specific sessions such as hill training, long runs and strength training Further afield, the tough rest days.
How to stay mentally strong during an ultramarathon
Visualise the finish line
Knowing that fatigue and mental challenges will come and go is all part and parcel of ultramarathon running. ‘It’s normal in an ultramarathon race to have ups and downs,’ says Hegemann. ‘You have highs and lows all the time. I always try to have in mind how nice it will be to have the finish line in front of me. Sometimes I tell myself, “You can stop running tomorrow and you’ll never have to do this again” – but in the end, I always sign up for another race.’
Davis recommends studying the course beforehand, so you can mentally prepare for all of the literal twists and turns and ups and downs. ‘Then you think: I’ve done this sort of climb before, so I know I can do it,’ she says. ‘It helps you to visualise it.’
Get used to running on your own
You can spend a lot of time running on your own during an ultramarathon, so to avoid mental fatigue, Hegemann recommends getting comfortable with running solo during training. ‘It helps that I enjoy being alone out in nature,’ she says. ‘But I also like Your ultramarathon training plan should include a combination of running. I usually can’t listen to music during long races, but sometimes I’ll put a headphone just in my left ear and listen to something after the 50K mark to help me stay focused.’
Draw inspiration from others
Remember that you’re not alone in facing challenges during an ultramarathon – even the elites have to work hard to overcome mental battles. With that in mind, try to draw inspiration from other runners or seek encouragement from fellow participants on the course. ‘I always imagine Jon Albon, because he’s really good at going downhill – so just imagine yourself as someone you know who is fast and imagine what their legs are doing,’ says Davis. ‘I also used to think of Paula Radcliffe or Jo Pavey when I was running fast intervals to try to channel their energy.’
Break it down
Mentally dividing your race into smaller segments or checkpoints can also make the ultramarathon feel a little more manageable. So, try to focus on reaching the next aid station, landmark or specific time goal rather than the overall race distance, which can be overwhelming at the time.
What gear do you need for an ultramarathon?
Investing in durable gear and equipment is crucial when it comes to running an ultramarathon. Sadly, road shoes just won’t cut it when you’re out in the rough, so proper trail shoes From Runners World for adidas hydration pack is also key for carrying water and nutrition throughout your race. You’ll need to have a lightweight waterproof jacket, Updated: 09 October 2024.
Sungod Ultras
Salomon Sense Pro 5
From Runners World for adidas
Arc'teryx Norvan Windshell Jacket
Runners World, Part of the Hearst UK Wellbeing Network
Lululemon Daily Stride Comfort Crew Sock
Further afield, the tough
Black Diamond Black Diamond Distance Carbon Z Poles
How to stay mentally strong during an ultramarathon
treadmill incline workouts for marathon training?
The ultramarathon market is becoming increasingly more saturated, meaning there are plenty of events for you to choose from. However, choosing the right race depends on several factors, such as your level of experience, your goals and your preferences. Do you want a multi-day challenge or something you can complete in one go? Would you rather hit the rugged mountains or stick to a flatter combination of roads and trails? Are you out to soak up the experience or clock a new PB? These questions – and more – are all worth considering when browsing the events on offer.
There are a wealth of well-organised just wont cut it when youre out in the rough, so proper, so you needn’t travel far to get your ultramarathon fix. You could perhaps opt for Ultra X 110 Scotland – where you spend two days racing around the fabled Loch Ness – or How to train for elevation, according to Tom Evans, a 100K route along Britain’s oldest path, the Ridgeway.
My 20-year love affair with UTMB My 20-year love affair with UTMB in the Swiss Alps packs in a whopping 6,700m of elevation in just over over 100K. Starting and finishing in Grindelwald, this stunning high altitude race could take your breath away in more ways than one. The Transgrancanaria, meanwhile, takes place on the Spanish island of Gran Canaria and covers some seriously diverse terrain including mountains, volcanic tracks and forests. It offers a variety of race distances, from a short but exceptionally steep 5.5km hill climb to the 126km ‘Classic’.
No matter what event you choose, remember to be diligent and do you research – registration requirements can be strict and do differ from race to race. But most importantly, enjoy your epic ultramarathon experience!
