Long-distance running is gaining newfound interest, expanding beyond the traditional 26.2-mile marathon. As the popularity of ultra marathons rises, many runners are tempted to challenge their limits by taking on longer distances than ever before. If you’re curious about what an ultra marathon entails and are considering participating in your first event, this comprehensive guide will equip you with essential knowledge and expert insights from seasoned ultra runners and coaches.
Understanding Ultra Marathons and Their Distances
An ultra marathon is defined as any running event that exceeds the standard marathon distance of 26.2 miles. Unlike traditional races, there isn’t a fixed distance for ultra marathons, which can vary significantly. Common distances include 50 km, 50 miles, 100 km, and 100 miles. Some ultra marathons, such as backyard ultras, focus on how far participants can run within a set time frame, like 24-hour challenges. Others are organized as point-to-point adventures, emphasizing exploration and self-sufficiency rather than achieving quick finishing times.
Most ultra marathon events are held on trails, often featuring varied terrain that poses both physical and mental challenges. For those new to ultra running, the 50 km distance is a popular starting point. This distance provides a stepping stone from the traditional marathon, offering an approachable yet challenging experience. Think of the 50 km event as an exciting gateway into the world of ultra running, potentially leading you to eye more challenging events such as the Winter Spine or even the infamous Barkley Marathons.
Tips for Your First Ultra Marathon from an Expert Coach
To enhance your chances of success in your first ultra marathon, we consulted ultra runner and coach Kim Cavill, who recently secured first place among women at the Hardmoors 110 mile ultra event. Here, Kim shares four key tips that can help prepare you for the challenges ahead.
Choose an Inspiring Event
Motivation is crucial during both training and race day. Selecting an ultra marathon that genuinely inspires you is essential. “You have to really want to do it,” notes Kim. Choosing a course that resonates with you, whether it be because of its location, community, or personal significance, will help you maintain focus during tough training sessions and on race day.
Master On-the-Go Nutrition with Real Food
A fundamental aspect of completing an ultra marathon successfully is nutrition. Training for the ultra distance requires developing effective fueling strategies. “You need to get good at fuelling on the go,” Kim emphasizes, as prolonged running necessitates higher energy intake. While some runners may rely on gels and carb drinks, most benefit from a variety of real foods. Experimenting with different fuel options during your training will help identify what works best for you, minimizing flavor fatigue and digestive issues on race day.
Incorporate Targeted Strength Training
Training for an ultra marathon extends beyond merely logging miles; strength training is paramount. “Strength is more important than speed in ultras,” Kim asserts. Building strength prepares your body for the rigors of long distances, ensuring that you maintain good form and avoid fatigue. Balanced strength training helps to develop resilience, reducing the risk of injury during training and competition.
Increase Mileage Wisely
Although increasing your weekly mileage is necessary to prepare for your first ultra, it doesn’t have to be as extreme as some might think. “You don’t have to do weeks of long back-to-back runs,” advises Kim. Combining long runs with brisk walking can be an effective strategy for improving endurance while minimizing injury risk. Consistency and a sustainable training schedule are crucial for arriving at the start line healthy and ready to compete.
If you’re seeking a welcoming ultra marathon event for beginners, consider exploring our 13 Valleys Ultra race guide. For seasoned runners, our gear guide offers recommendations on essential equipment, while our tips for blister prevention will help ensure a comfortable training experience.
