Ultra Running: The Ultimate Beginners' Guide

(9 min. read)

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What is ultra running? Running over hot coals? Through a swarm of hornets? Away from a charging moose?... Sometimes, actually.  

“Ultra running” is a blanket term for the sport of covering extreme distances without the assistance of a bike or skis. There are usually few rules other than that. Ultra runners don’t have to sustain a running pace for the entire duration of their events. They often walk or even sleep.  

A wide range of achievements and events can fall under the umbrella of ultra running, from a 50k run (just over 31 miles) up to a trans-continental trek that takes months to complete. They all involve impressive feats of endurance, though, so there’s generally no such thing as a ‘beginner’ to the sport - at least not in the same way somebody might be a beginner-level guitarist or yoga enthusiast. And that’s okay - ultra distance runners tend to be more concerned with finishing anyway. 

Whether you’re curious about how anybody could attempt a hundred-plus-mile race or you're ready to take on an extreme new challenge yourself, if you’re genuinely interested in covering ultra running distances, one thing is certain: you’re already hooked on running. 


What is an Ultra Marathon?

Run a marathon. Now run some more. Congratulations, you’re now an ultra distance runner.  

Technically, completing any distance longer than the standard marathon is considered “ultra” long distance running, and any event longer than 26.2 miles is considered an ultra marathon. Officially sanctioned ultra marathon races can cover roads, trails, or open country at distances of 50k, 50 miles, 100k, 150k, 100 miles, 200k, 200 miles, 1,000k or 1,000 miles.  

There are also ultra running events where participants compete to cover the longest distance possible in 6, 8, 24, or 48 hours, and even up to six days. 

And since ultra running can often feel more like an extended dare than a sport, there are also plenty of ‘unofficial’ race events that cover nonstandard distances, extreme terrain or involve additional endurance challenges. 

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What are the best Ultra Marathons to run? 

It depends on how you define “best.” There are many ultra marathon events famed for being so difficult they are considered a lifetime achievement even among world-renowned ultra distance competitors.  

There’s no rule that says you have to complete a marathon, or even a half-marathon, before you try an ultra running event. For the beginner, it’s probably best to start with a local event with a good annual turnout plus a solid base of volunteer support and oversight. It can also be helpful to find events with a long course lap, so you can prepare a larger-than-strictly-necessary supply cache for added peace of mind. It's probably easiest to start of "small" with something in the 50-100k (31-62 mile) range. 

To find a race event near you, search the very well-maintained Ultra Running Magazine Events Calendar, and adjust its filter settings. Make sure you check for elevation changes and terrain just as much as distances, as many races cover shorter courses picked for their extreme difficulty. 

Follow up on your initial research by reaching out to race veterans on social media through offline networks to get a more nuanced opinion on whether or not a given event is right for you. 


Ultra Marathon Training & Diet

Before you show up for an ultra running event, know that the ultra marathon training you’ll do to prepare will require nearly as much of a physical, mental and emotional commitment as completing your race. Look for local ultra marathon training groups so you don’t have to go through it alone. 

50k Ultra Marathon Training Plan Example

Six days training, one rest day per week 

  • Day One: Interval and speed running training. Hit the track for a series of middle distance sets, either by distance (16 x 400m, 8 x 800m, 4 x 1600m and back again with equidistant or half-distance walks) or time (2, 4, 8, 16min runs with same-interval rests). You can also go off-track with repeated hill climbs or step runs for this workout. 
  • Day Two: Short-to-medium run (5k - 10k) at as fast a mile pace as you can sustain evenly, over roads or fairly even terrain. 
  • Day Three: Short-to-medium sustained run (5k - 10k) at a medium pace over more aggressive terrain (rock scrambles, climbs, etc.) 
  • Day Four: High intensity non-running workout. Go to the gym, play tennis or football for a couple of hours. Row. Ride. Follow a favorite crossfit circuit. Take a kickboxing class. Anything that involves anaerobic exercise but not distance running. 
  • Day Five: Your week’s largest time commitment is a longer distance run (10-15 miles) with less emphasis on pace than distance, but with a sustained run over varied terrain. 
  • Day Six: Back-to-back long run (3-5 miles less than Day 5) with running pace sustained. Push to finish. This one might hurt a little. Ultra running can get uncomfortable.
  • Day Seven: Rest. Seriously. Really really. Rest. Your body needs it. 

Repeat the above for 12-24 weeks leading up to your event. Increase distances on Day 2, 3, 5 and 6 each week by no more than 10% over the previous week, until your final long run and second leg combined are the same length as the race. Taper training in your final week so that your main workout in the final week is a longer back-to-back followed by at least two days of rest before your race start. 

Want additional ultra marathon training guidance for your first 50k? Look into a local training group, and investigate more detailed resources such as Hal Higdon’s Interactive Training Guides or Kristy Moehl’s “Running Your First Ultra: Customizable Training Plans for Your First 50K to 100-mile Race” book. 

As for your nutritional intake, the above training regimen will burn a ton of calories, so you can expect to feel hungry often, and don’t be surprised if your body also demands larger portions.  

Ultra runners tend to focus their diets on carbs, lean proteins and healthy fats, with an emphasis on whole and natural foods. Every runner and body is different, but the generalized guidance is to eat intuitively, experiment with different options during your ultramarathon training plan and work ahead so you’ll be ready to grab a bite whenever and wherever you’re hungry. 

Ultra Marathon Training Diet 

Breakfast

The most important meal of the day. Parfait bowls are a favorite, with Greek yogurt, nuts, granola, honey, berries, bananas, dried fruit, chia seeds and/or bee pollen. Supplement with an Omega 3 or other fatty acid tablet, plus strong coffee or tea if you’re so inclined. Whilst preparing your breakfast, you can also get your trail foods together for later that day.

Lunch

Least important meal of the day (many choose to nibble throughout the day rather than stop for a consolidated meal). A superfood bowl of beans, rice, avocado, quinoa, sweet potato, kale, fruit and veggies is good for those who want a larger lunch. Nut butter, hummus and/or avocado on a few slices of dense whole grain bread is good for more snack-heavy eaters. 

Trail & Snacks

Snacks and calories are a must for the trail or course. Ultra runners tend to plow through a lot of protein and energy bars, plus bananas and gels. Typical ‘trail’ foods, such as nut mix, fruit leather or jerky, can also do the trick. For runs that extend beyond 4 hours or so, solid food (any of the above-mentioned breakfast or lunch options will do) is also a must. Over the course of extended runs, add some calories and electrolytes at a regular, even clip. And don’t forget to refuel with a big meal when you’re done. 

Dinner

As with any meal, eat until you’re no longer hungry. For ultra runners, that can involve large portions. Chow down on a pile of roasted veggies, salads with tofu or other protein (white meat or fish are great), and those superfoods (kale, quinoa, sweet potato, avocado, mango, etc.) that deliver calories packed with nutrients. Rice, pasta, or other carbs make a good base too. 

Extras

When you’re running 20-30 miles a day, a big dinner might not be enough to keep your stomach from growling before your head hits the pillow. If you find yourself craving a midnight snack, listen. Some simple soup, leftovers, or a quick PB & J should do the trick. 

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Ultra Running Gear & Supplies

For all the commitment and dedication it involves, ultra running doesn’t require much in the way of gear. However, everything do bring with you on a 50k+ run takes on an added significance. Make sure you’re well outfitted with the following: 

Ultra Marathon Shoes

Given that running shoes tend to offer diminishing returns after a certain amount of wear, ultra runners tend to use up shoes the same way most people go through chewing gum.  

The extra grip and waterproof durability of trail running shoes are especially helpful for race days and all-terrain training, and maximum cushion running shoes tend to stave off discomfort for longer. Always get a professional fitting and let your retailer know you’re training for an ultra marathon - extra swelling over long distances can affect sizing, and you want to finish with all of your toenails. 

Running Socks

Synthetic fabric options with padding and stability features can stave off discomfort for long distance and all-weather running. Make sure to pack an extra pair or two on race day, whether it’s wet or not. 

Headlamp

When running distances get into the dozens of miles, a reliable headlamp with charged batteries should be regarded as an essential piece of ultra running gear - even for day runs. 

Waistpack or Vest

Over the distances covered in ultra running, you will need to take a fair amount of supplies with you. Water and food are key, and a vest that evenly distributes the weight held in at least a 1.5 liter bladder can be vital to proper hydration for runs longer than 3 hours. Any less than that for instance on longer training runs, you could be fine with just a waistpack. Combine both options for all-day or multi-day courses. 

Handheld Water Bottle

Look for an option with a strap, easy draw nozzle and stash pouch. A handheld water bottle should be all you need for short to medium runs, and you can add this to the waist pack and vest combo for better hydration over longer treks. 

Rain Jacket

You never know what’s going to happen. Pack an easily collapsible lightweight jacket so you can stash and forget, and pull it out when things get wet. 

Trail Supplies

In addition to water and snacks (hydration is key), salt tablets will come in handy when running longer than 6 hours or though high heat. Extra socks in a baggie, as well as basic first aid and blister or chafing prevention and treatment supplies, can all make a huge difference. 

Above all, if you’re curious about ultra running or ultra marathon training, find a friend with experience in the sport and pick their brain. Specific knowledge of local races and trails can be your best guide, and training in a group can pay off later. 

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