What Is an Ultramarathon?

An ultramarathon is any marathon longer than a traditional marathon distance, which is 26.2 miles. Ultramarathoners can run long-distance marathons on paved roads, trails, national parks, and even cross-country through mountains and deserts.

An ultramarathon can be classified by race distance or time. The most common distances are 50 kilometers, 50 miles, 100 kilometers, and 100 miles. The standard time-based ultramarathons are six hours, twelve hours, and twenty-four hours. Ultramarathons can also be multi-day events, such as three days, six days, or ten days; the runner who covers the most distance in the time frame wins.

Ultramarathon training is similar to training for any distance running event. Start at a shorter distance and gradually increase the distance every training session. Follow the tips below to train for your first ultramarathon:

1. 1. Start with shorter distance races. Before your first time running an ultramarathon, get comfortable running for long periods while maintaining good form. Most ultrarunners first start by running half marathons, then full standard marathons. If you finish a standard marathon injury-free, then begin your training for an ultramarathon.
2. 2. Give yourself time to train. Give yourself plenty of time to prepare for the ultramarathon. For instance, training for a fifty-kilometer ultramarathon can take sixteen to twenty weeks.
3. 3. Maintain a regular running schedule. To prepare for an ultramarathon, run four to six times a week, alternating between short training runs and long runs.
4. 4. Run at a conservative pace. Aim to run at a steady, easy pace, within your aerobic zone. This pacing will help to ease stress on your body when running long distances.
5. 5. Build recovery weeks into your schedule. Make sure your training schedule has rest days so you can recover and avoid injury. Most runners have two weeks of running with one week of rest, though some alternate for more recovery time. About two weeks from race day, run less so that you arrive at the marathon with energy.
6. 6. Train in different terrains. Most ultramarathons involve trail running and running on more rugged terrain with elevation and wind resistance. Include trail runs in your training plan and become comfortable running at different distances and speeds at varying heights.
7. 7. Eat a balanced diet. A balanced diet includes three macronutrients: carbohydrates, proteins, and fats. Before long runs, eat a carb-based meal for energy. After the run, you can recover with a carb-rich and protein-rich meal to renew your glycogen stores and repair your muscles.
8. 8. Consider working with a coach. If you are new to ultramarathon running, you may want to hire a coach to craft a training plan for you and advise you on your diet.
9. 9. Learn about proper hydration. Consult your doctor or work with a coach to determine the appropriate amount of water to drink before and during your race. Aid stations are set up throughout an ultramarathon to provide food, water, sports drinks, and first aid to help prevent dehydration. Drinking more than three liters of water in a short period can decrease your blood sodium levels and cause hyponatremia.

Running for long periods can stress your joints and lead to overuse injury, such as stress fractures. If you have an underlying heart condition, excessive running can lead to cardiac problems. Blisters are also ordinary during ultrarunning. Consult with your doctor before running an ultramarathon.

Many ultramarathon runners use an ultramarathon as a way to travel around the globe. Some notable annual ultramarathon events include:

1. 1. Western States Endurance Run: This 100-mile race, also known as the Western States 100, takes place in California's Sierra Nevada mountain range.
2. 2. Badwater Ultramarathon: This ultramarathon starts at Death Valley National Park and ends at Mount Whitney, California, covering 135 miles. There are drastic changes in elevation (with an elevation gain of over 19,000 feet) and drastic changes in temperature.
3. 3. Marathon des Sables: This six-day foot race spans 156 miles and takes place in Morocco in the Sahara Desert.
4. 4. Self-Transcendence 3100 Mile Race: This is the longest foot race in the world at an ultra distance of 3,100 miles. It takes place in New York City and runners have 52 days to complete the race.
5. 5. The Comrades Marathon: This annual ultramarathon, which began in 1921, spans 89 kilometers (55.302 miles) through the cities of Durban and Pietermaritzburg in the KwaZulu-Natal province of South Africa.
6. 6. Ultra Trail Du Mont-Blanc: This difficult foot race is 106 miles and has elevation changes of 32,940 ft. It follows the route of the Tour du Mont Blanc, stretching through France, Italy, and Switzerland.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.