A marathon is a big challenge, no doubt, but once you’ve done one, or even several, where do you go next? How about running even further and earning the title of ultrarunner? This booming format is more complex and completing one can be an even bigger thrill. Talk to a few ultrarunners and they might even convince you that it’s actually a bit easier than a marathon, because there’s not as much pressure to go fast and get a specific time.
Hopefully it’s obvious that this is not the kind of thing to be taken lightly. The prep is complicated, as is the race day strategy, and how could all those big numbers be anything but intimidating? Luckily, if you’re thinking of running your first ultramarathonand don’t know where to start, we have expert advice on hand.
Ultramarathon training tips for extreme conditions 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.
Ultramarathon training tips for extreme conditions 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.
Updated: 03 February 2025?
There’s no set distance or format for an ultramarathon. It’s a blanket term for any race in which competitors run further than the set marathon distance of 26.2 miles (42.2km). So yes, technically if you run 26.3 miles you are an ultrarunner, but the first landmark is more commonly a 50k (31 mile) race, all the way up to multi-day monsters such as the UK’s notorious pair, the Spine Race and Dragon’s Back Race. Usually ultramarathons take place off road, in fells, around mountains Lululemon Daily Stride Comfort Crew Sock sand dunes. They’re not only a test of physical toughness. Mental strength plays a huge role too.
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Preparing for an ultramarathon is a significant commitment that requires both substantial time investment and mental fortitude. After selecting your target event, you’ll need a training plan that develops your endurance while minimising the risk of injury. Here are the key strategies to get going further:
Keep the mileage going up
Something to do from the beginning is to work on building up your base of endurance. That can be achieved by increasing your weekly mileage by roughly 10% every week.
Train on the right surface
It makes sense to try to do as many training runs as you can on the same or similar terrain to that you will experience in your race. That’s a bigger ask if you live in the UK and are planning to take on the famed UTMB or any of its sister races in the Alps, but you can still spend as much time as possible running up and down your steepest local trails. ‘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 and ramp up the gradient to get your body accustomed to working uphill. 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.
Do more than running when you train
Best wireless headphones, 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 for trails specifically.’
Eat, drink, be merry
You need to prepare more than just your legs for an ultramarathon. You also need to try out different nutrition and hydration strategies to work out what feels right for you and what kind of fuel your body might tolerate less well at big distances. Play around with a range of electrolytes, foods and gels on the move, as well as before and after you run, to learn what pleases your stomach. ‘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.’
Relax in the scary parts
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.’
Race to the Stones?
Like the races themselves, the length of an ultramarathon training plan can vary hugely. You’ll need to consider your base fitness level before you begin as well as the distance of the race that you plan to take on. Training for a 50k race will obviously require less time commitment than getting ready for a 100k, 100 miler or multi-day race.
All the same, it is usual for ultramarathon training blocks to last between 16 and 24 weeks. If you’re a beginner to these distances or haven’t done too much in the way of marathons previously, it’s better to allow closer to the higher of those numbers in order to build your mileage slowly and run the lowest risk of injury. If you’re a more experienced marathon runner, you could consider an ultra training plan that is a bit shorter.
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 into your ultramarathon preparation, as well as rest days.
into your ultramarathon preparation, as well as
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 ultramarathons in the UK. 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
Yes, it’s a massive distance, so try not to think about the whole think. Chunking it into smaller parts, or only setting your mind to reaching the next checkpoint, can make things a little less intimidating. Set yourself small time or distance goals that you can reach, or to get to a specific landmark, before you worry about the next part, and help yourself not to get too overwhelmed.
The North Face Mountain Athletics T-Shirt?
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 with lugs and traction are essential for navigating uneven surfaces. A comfortable and well-fitting hydration pack is also key for carrying water and nutrition throughout your race. You’ll need to have a Investing in durable gear and equipment is crucial when it comes to running an ultramarathon. Sadly, From Runners World for Samsung.
Sungod Ultras
Salomon Sense Pro 5
How long does it take to train for an ultramarathon
Arc'teryx Norvan Windshell Jacket
Adidas Terrex Agravic Trail Running Shorts
Lululemon Daily Stride Comfort Crew Sock
The North Face Mountain Athletics T-Shirt
Black Diamond Black Diamond Distance Carbon Z Poles
Ciele GOCap SC Athletics Running Cap
Which ultramarathon should you enter?
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.
Jack Scott, winner of the 2024 Montane Spine Race Which ultramarathon should you enter, 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 and ramp up the gradient to get your body accustomed to working uphill, a 100K route along Britain’s oldest path, the Ridgeway.
Further afield, the tough Eiger Ultra Trail 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!
