Thinking about running an ultra marathon? That’s incredible! You’re about to embark on an journey that will push you to your limits and beyond. Did you know that ultra marathon participation has increased by 345% in the last decade? It’s true! More and more people are discovering the thrill and satisfaction of conquering these extreme distances. As someone who’s been there too, I can tell you it’s not just about physical endurance – it’s very much a mental game too. But don’t worry, I’m here to guide you through every step of the way. Let’s dive in and explore how to prepare for and run an ultra marathon!

Understanding Ultra Marathons

First, let me tell you, these races are not for the faint of heart! An ultra marathon is basically any running event that’s longer than the traditional marathon distance of 26.2 miles. Yes, people actually choose to run even further than that!

There are different types of ultra races out there. You’ve got your 50K races, which are just a smidge over 31 miles. Then there are the 100K races, doubling the marathon distance. And for the truly insane (I mean, dedicated), there are 100-mile races. Believe it or not, some even go beyond that!

Interestingly, ultra marathons aren’t a new thing. They’ve been around for quite a while, but they’ve really exploded in popularity over the last few decades. (Thank you, David Goggins!) More and more people are pushing their limits and discovering what they’re truly capable of. It’s pretty inspiring, if you ask me.

Assessing Your Fitness Level

Now, before you go signing up for a 100-mile race, let’s talk about fitness. You can’t just jump into an ultra marathon without a solid running base. It’s like trying to build a skyscraper without a foundation – it’s just not going to work out well.

So, how do you know if you’re ready? Well, there are a few ways to self-evaluate. Take a look at your current running routine. Are you consistently running long distances? Can you comfortably complete a marathon? If you’re answering “no” to these questions, you might want to build up your base a bit more.

It’s also a great idea to consult with a sports physician. They can give you a thorough check-up and let you know if your body is ready for the stress of ultra-distance running. Better safe than sorry, right?

Creating a Training Plan to Run an Ultra Marathon

Alright, so you’ve decided you’re ready to take on an ultra. Great! Now comes the fun part – training. And by fun, I mean challenging, time-consuming, but ultimately rewarding.

The key to ultra training is building your mileage gradually. You can’t go from running 20 miles a week to 100 miles a week overnight. Your body needs time to adapt. Incorporate long runs into your schedule, and don’t be afraid of back-to-back long runs. They’re tough, but they’ll prepare you for the fatigue you’ll feel during your race.

Don’t forget about cross-training and strength training. They’ll help prevent injuries and make you a stronger overall runner. Swimming, cycling, and weight lifting can all be great additions to your training plan.

Nutrition for Ultra Runners

Let’s talk food! When you’re running for hours on end, fueling becomes crucial. You need to develop a strategy that works for you. Some runners swear by energy gels, while others prefer real food. It’s all about experimenting and finding what sits well in your stomach during long runs.

Hydration is another big deal. You’re going to be sweating a lot, so you need to replace those fluids and electrolytes. Practice your hydration strategy during training runs.

And don’t forget about race day nutrition planning. You need to know exactly what you’re going to eat and drink during the race. The last thing you want is to bonk at mile 50 because you didn’t fuel properly!

A great resource, and one I used when determining my own calorie, carb and hydration needs, is this fuel planner from Precision Hydration. With just a few questions, you can get an idea for your personal nutrition needs.

Essential Gear to Run an Ultra Marathon

Now, let’s talk gear. Here are a few I recommend checking out.

1. Running Shoes:

Your feet are going to be your best friends (or worst enemies) during an ultra, so choosing the right running shoes is crucial. You might even want to switch shoes during longer races to give your feet a change of scenery.

• Hoka Speedgoat 5 (Men’s / Women’s)
  Known for its excellent cushioning and traction, the Speedgoat 5 is a popular choice for ultra runners tackling technical terrain. The thick midsole absorbs shock, keeping your feet more comfortable over long distances.
• Altra Olympus (Men’s / Women’s)
  Altra’s zero-drop shoes promote a natural foot strike, and the Olympus 5 adds extra cushioning for those long, grueling miles. The wide toe box allows your feet to spread out, reducing the chance of blisters.
• Salomon S/Lab Ultra 3 (Unisex)
  Designed for endurance athletes, the S/Lab Ultra 3 is lightweight but offers maximum stability and durability for technical trails. It’s a go-to for many competitive ultra runners.

2. Clothing:

Clothing is important too. You need to be prepared for various weather conditions, especially in longer races where the weather can change dramatically. Layering is your friend here.

• Patagonia Capilene Cool Lightweight Shirt (Men’s / Women’s)
  This shirt is lightweight and moisture-wicking, keeping you cool on hot days but also serving as a solid base layer in cooler weather. It’s versatile for a range of conditions.
• Salomon Waterproof Jacket (Men’s / Women’s)
  A must for unpredictable weather, the Bonatti is a fully waterproof but breathable jacket. It packs down small, making it perfect for stashing in your hydration pack when not needed.
• Injinji Trail Midweight Crew Socks (Men’s / Women’s)
  Blister prevention is key in an ultra, and these toe socks can help by reducing friction between your toes. They also provide great cushioning for rocky trails.

3. Hydration and Accessories:

Don’t forget about accessories like hydration packs. You’ll need to carry water with you, and maybe some snacks and extra gear too. It’s like packing for a mini adventure!

• Nathan VaporAir Hydration Pack (Men’s / Women’s)
  Lightweight and comfortable, the VaporAir offers a 2-liter bladder, plus extra storage for food, gear, and layers. It’s a great balance of minimalism and functionality for long distances.
• Salomon Advanced Skin 12 Set Hydration Vest
  This vest has a snug fit and plenty of storage for gels, snacks, and extra gear. It holds two soft flasks in front for easy access, and there’s a sleeve for a hydration bladder as well.
• Black Diamond Distance Z Trekking Poles (Unisex / Women’s)
  If your race involves steep climbs or long descents, these ultra-light poles can help reduce the load on your legs, giving you a bit of an extra push in tough sections.

4. Running Watches

A reliable running watch is a must-have for ultra marathons, tracking your pace, heart rate, and GPS location over long distances. You’ll want a watch with a long battery life and rugged durability to handle the demands of tough terrain and changing weather. The best watches do more than tell time—they offer features like route navigation, elevation tracking, and recovery advice to help you stay on course and finish strong.

Top Recommended Running Watches for Ultra Marathons:

• Garmin Fenix 7
  With up to 57 hours of GPS battery life, ClimbPro for tracking elevation, and solar charging, the Fenix 7 is built for ultra runners tackling extreme conditions.
• Coros Vertix 2
  Boasting up to 140 hours of GPS battery life and dual-frequency GPS, the Vertix 2 excels in accuracy and endurance, making it ideal for long, remote races.
• Suunto 9 Baro
  Known for its 120-hour battery life and barometric altitude tracking, the Suunto 9 Baro is perfect for navigating mountainous terrain during ultras.
• Polar Grit X Pro
  With 40 hours of GPS battery life (100 hours in power-save mode) and advanced features like hill splitter, the Polar Grit X Pro offers a balance of durability and performance.

Mental Preparation Techniques to Run an Ultra Marathon

Running an ultra is as much a mental challenge as it is a physical one. You need to develop mental toughness to push through when things get tough – and trust me, they will get tough.

Visualization can be a powerful tool. Imagine yourself successfully completing the race. Use positive self-talk to keep yourself motivated. When you’re out there on the trail and everything hurts, you need to be your own biggest cheerleader.

Learning to cope with pain and fatigue is also crucial. It’s not about eliminating discomfort – it’s about accepting it and pushing through anyway. It’s a skill that takes practice, but it’s essential for ultra running.

Race Day Strategies to Run an Ultra Marathon

When race day finally arrives, having a solid strategy can make all the difference. Pacing yourself is crucial. Start out slower than you think you should – you’ll thank yourself later in the race.

Learn how to manage aid stations efficiently. You want to get what you need without wasting too much time. And be prepared for unexpected challenges. Weather changes, gear malfunctions, stomach issues – anything can happen in an ultra. The key is to stay calm and problem-solve on the go.

Recovery and Post-Race Care

Crossing that finish line is an incredible feeling, but your journey isn’t over yet. Immediate post-race recovery is crucial. Get some food and fluids in you, even if you don’t feel like eating. Consider an ice bath to reduce inflammation.

Long-term recovery is important too. Give your body time to heal before jumping back into heavy training. And don’t forget to celebrate your achievement! You’ve done something amazing, and you deserve to bask in that glory for a while. Maybe start planning your next ultra while you’re at it?

Conclusion

Running an ultra marathon is an incredible feat that will test your limits and transform you in ways you never imagined. Remember, the journey to the finish line begins long before race day. With proper training, nutrition, mental preparation, and the right gear, you’ll be well-equipped to take on this ultimate challenge. So lace up those shoes, hit the trails, and start your ultra marathon journey today! Who knows? Your next adventure might be a 100-miler! Are you ready to push your boundaries and discover what you’re truly capable of? The ultra marathon world is waiting for you!