Endurance runner on a misty mountain trail at sunrise

Ultramarathon Running Guide: Training, Gear, Nutrition & Mental Strategies

Last updated on April 28, 2025

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Introduction: Why Ultramarathon Running Captivates Us

Ultramarathon Running Guide: Imagine running farther than you ever thought possible.
Not for a medal. Not for glory. But for something deeper: to discover your limits — and push right past them.

Ultramarathons are more than just “longer marathons.”
They are tests of endurance, resilience, strategy, and heart. They turn casual runners into adventurers, and seasoned athletes into legends.

Whether you’re training for your very first 50K or dreaming of completing a 100-miler through the mountains, this guide is your ultimate starting point. We’ll walk (and run) you through everything you need to know: from training and nutrition to gear, race strategy, mental toughness, and recovery.

You don’t have to be a pro.
You don’t have to be fast.
You just need to be willing to keep moving forward — and we’ll show you how.

This ultramarathon running guide is your ultimate starting point

‍♂️ What Is an Ultramarathon?

An ultramarathon is any running event that exceeds the traditional marathon distance of 42.195 kilometers (26.2 miles).
But within that simple definition lies a universe of possibilities.

Ultramarathons come in many forms:

  • 50K trail runs through rugged forests

  • 24-hour track events under stadium lights

  • Multi-day races across deserts and mountains

  • Backyard Ultras where the last runner standing wins

It’s not just about running farther.
It’s about running smarter, longer, and with deeper purpose.

️ Types of Ultramarathon Races

Understanding the types of ultramarathons helps you choose the right challenge.

️ Trail Ultras

Trail ultras traverse natural terrains — mountains, forests, deserts — where technical skills matter as much as endurance.
Expect climbing, descending, mud, roots, rocks, and sudden weather shifts.

Examples:

Pro Tip: Train where you race. If your ultra is on trails, spend at least 50% of your training miles on similar terrain.

️ Road Ultras

Paved surfaces are smoother but tougher on your body over long distances.
The mental grind can be even harder than trail ultras due to repetitive scenery.

Examples:

Warning: Road ultras demand serious shoe cushioning and disciplined pacing.

⌛ Timed Events

In a timed event, you race the clock, not a set distance. Cover as many miles as possible within 6, 12, 24, 48 hours — or even longer.

Examples:

  • Across the Years 24/48/72h (USA)

Strategy Tip: Conserving energy early matters even more than in distance-based races.

Backyard Ultras

The unique format where every hour, runners complete a 6.7 km (4.167 mile) loop. Fail to finish the loop in 60 minutes? You’re out.
The race continues until only one runner remains.

Example:

Mindset Tip: In Backyard Ultras, patience and routine beat speed.

Building the Foundation: How to Train for an Ultramarathon

Training for an ultramarathon is different from marathon training — it’s more about adaptation than pure speed.

Base Building

Goal: Build aerobic endurance and resilience.

  • Slow, steady mileage increases (no more than 10% weekly).

  • Run by time on feet, not just by distance.

  • Include a weekly long run of 2–5 hours.

️ Specificity Matters

Train specifically for your race’s conditions:

  • Trail ultras → train on trails.

  • Mountain ultras → incorporate elevation gain and technical descents.

  • Night sections → practice with a headlamp.

Pro Tip: If possible, train on parts of the actual race course.

Back-to-Back Long Runs

The cornerstone of ultra training.

  • Saturday: Long run (3–6 hours).

  • Sunday: Medium-long run (2–4 hours).

Purpose: Train your body and mind to run tired, simulating the second half of an ultra.

Pro Tip: Eat and hydrate during back-to-backs exactly as you would during the race.

️ Strength & Mobility Work

Strong hips, core, and ankles prevent injuries and increase running economy.

Focus on:

  • Deadlifts

  • Single-leg squats

  • Planks

  • Resistance band hip work

2–3 sessions per week, even during peak training.

Fueling the Machine: Nutrition and Hydration Basics

Ultras are eating contests disguised as running races.
Fuel correctly, or pay the price.

Key Nutrition Principles

  • Calories: 200–300 per hour.

  • Carbs: 30–90g/hour depending on gut training.

  • Electrolytes: Replace salt lost through sweat.

  • Fluids: 500–750ml/hour, adjusting for conditions.

Pro Tip: Start fueling early — within the first 30 minutes of your race — to avoid falling behind.

What to Eat During an Ultra

 

Early Race Late Race
Gels, drink mixes, bananas Broth, salty chips, Coke, simple carbs
Energy chews, nut butter packets Rice balls, sandwiches, mashed potatoes

Training Tip: Test everything in training runs. Never introduce new foods on race day.

Hydration & Electrolytes

  • Carry fluids with you: handheld bottles, hydration vest, or pack.

  • Monitor urine color: pale straw = good; dark yellow = dehydrated.

  • Supplement electrolytes every hour (salt tablets, sports drinks).

Warning: Overhydration can cause hyponatremia. Balance water intake with sodium.

Mental Strategies for Endurance Running

Ultramarathons are as much a mental challenge as a physical one.
The mind must be trained just as seriously as the legs.

Building Mental Resilience

  • Visualize Hard Moments: Don’t just picture yourself finishing strong. Visualize yourself struggling—and overcoming.

  • Create a Mantra:
    “Relentless Forward Motion” or “Calm and Strong” repeated can anchor you through rough patches.

  • Normalize the Lows: Understand that feeling terrible is normal at times during an ultra. It will pass.

Pro Tip: Write your mantra on your water bottle or your wrist to remind yourself mid-race.

️ Handling the Pain Cave

When you hit the “pain cave”—that point where fatigue, soreness, and doubt overwhelm you—you need tools.

  • Break it down: Only focus on the next 5 minutes, the next aid station, the next step.

  • Switch the focus:
    Think externally (“Look at that mountain”) rather than internally (“My legs hurt”).

  • Smile: Even a forced smile tricks your brain into releasing mood-lifting chemicals.

Mental Trick: Count steps, sing songs, recite affirmations—anything to stay mentally engaged.

Race Day Execution Plan

Months of preparation come down to race day execution.

⏰ Race Morning Checklist

  • Breakfast eaten 2–3 hours before start.

  • Hydration started the night before (not just race morning).

  • Race kit ready, nutrition packed, devices charged.

  • Bathroom needs taken care of early!

Tip: Arrive at the start line early to avoid panic.

First Half Strategy

  • Go slower than you think necessary.

  • Walk all steep hills from the beginning (don’t wait until you’re exhausted).

  • Fuel early and often.

  • Stay relaxed, loose, and smiling.

‍♂️ Second Half Strategy

  • Be patient through the mid-race mental dip (usually between 60–75% of total distance).

  • Adjust expectations if conditions change (heat, rain, stomach issues).

  • Keep moving—forward motion solves most problems.

  • Use caffeine strategically (if tolerated).

Pacing Tip: The goal is even effort, not even pace.

Aid Station Best Practices

  • Have a simple checklist for each stop: refill bottles, grab food, reapply anti-chafe.

  • Spend no more than 2–3 minutes unless there’s a medical issue.

  • Treat volunteers with gratitude—they keep you moving!

Recovery After an Ultramarathon

The race may end when you cross the finish line, but recovery has just begun.

Immediate Post-Race (First 0–6 Hours)

  • Drink electrolyte-rich fluids.

  • Eat a balanced meal (carbs + protein).

  • Keep walking or moving lightly.

  • Avoid alcohol and heavy junk food initially.

Recovery Tip: Gentle stretching and compression socks can aid circulation.

️ First Week After the Race

  • Sleep: aim for 9+ hours per night.

  • Nutrition: focus on anti-inflammatory foods (berries, leafy greens, turmeric, omega-3s).

  • Movement: light walking, swimming, yoga.

Warning: No intense running or hard workouts. Patience leads to better long-term fitness.

Long-Term Recovery (2–6 Weeks)

  • Start easy runs based on feel, not mileage targets.

  • Get a professional massage if possible.

  • Address any lingering injuries immediately.

Healing Mantra: Recovery is training too.

Common Mistakes and How to Avoid Them

Even experienced ultrarunners make these errors. Don’t fall into the trap.

 

Mistake Reality Fix
Starting too fast Adrenaline fades, fatigue stays. Hold back for the first 30% of the race.
Ignoring small problems Small blisters become race-ending issues. Address hot spots, chafing early.
Poor fueling early Bonking mid-race is almost inevitable. Fuel every 30–45 minutes from the start.
Overhydration Can cause hyponatremia (low sodium). Balance water with salt/electrolytes.
Forgetting mental preparation Physical fitness won’t save a broken spirit. Train mental toughness alongside your body.

Resources & Recommended Reading

Expand your ultrarunning knowledge:

Books

  • Training for the Uphill Athlete — Steve House, Scott Johnston

  • Relentless Forward Progress — Bryon Powell

  • Eat and Run — Scott Jurek

  • Let Your Mind Run — Deena Kastor

Websites

Podcasts

  • Science of Ultra — Deep scientific discussions on ultra performance.

  • Trail Runner Nation — Weekly tips, gear reviews, mental strategies.

  • KoopCast — Coaching-driven discussions for serious runners.

Advanced Ultramarathon Strategies: From Finisher to Competitor

If you’ve finished your first ultra, congratulations. Now, let’s talk about leveling up.

Mastering Pacing at Ultra Distances

Perfect pacing isn’t about maintaining the same speed—it’s about maintaining the same effort.

Early Race

  • Run ridiculously slow. Seriously.

  • Walk early and often, especially on hills.

Mid-Race

  • Expect the low: 60–75% into the race is the danger zone for mental dips.

  • Break the course into chunks: aid station to aid station, loop to loop.

Final Stretch

  • Save a caffeine shot for the final 10–20 miles.

  • Focus on passing people late—it keeps your brain engaged.

Pro Tip: Pacing based on perceived exertion beats pace-based strategies, especially on trails.

Hydration Tricks for Long Ultras

  • Preload electrolytes: Take salt 1–2 hours before race start in hot conditions.

  • Multiple bottles strategy: One bottle for water, one for electrolyte drink.

  • Sodium first, fluids second: Always replace salt before chugging water when cramping.

Hydration Mistake Alert: Don’t drink to a fixed schedule; drink according to thirst and conditions.

️ Gear Tweaks for Competitive Edge

  • Lightweight vests: Go minimalist if aid stations are close.

  • Drop bags: Pack wisely—extra socks, nutrition, headlamp batteries.

  • Smart headlamps: Auto-brightness adjusting headlamps save battery during long nights.

Pro Tip: Use gaiters if running sandy or dusty trails—small debris can ruin your race.

️ Training Hacks for Trail and Mountain Ultras

  • Downhill running practice: Strengthens quads, improves technical skill.

  • Trekking pole drills: Efficient use saves your legs on climbs.

  • Altitude training (even artificial methods like hypoxic masks) if racing above 2,500m.

✅ Ultimate Ultramarathon Race Day Checklist

Here’s what you must have ready 48 hours before your race:

Gear

  • Shoes (broken-in)

  • Socks (two pairs)

  • Shorts/pants + Shirt/jacket (depending on forecast)

  • Headlamp + spare batteries

  • Trekking poles (if allowed)

  • Emergency blanket

  • Whistle

Nutrition

  • Gels (6–12 depending on distance)

  • Real food (nut butters, rice balls, bars)

  • Salt tablets/electrolyte drink mixes

  • Caffeine source (if used)

️ Tools

  • Hydration pack or bottles

  • Drop bag packed (if applicable)

  • Vaseline or anti-chafe balm

  • Sunscreen, sunglasses, hat

Prep

  • Carbo-load if you practiced it

  • Hydrate well but not excessively

  • Sleep as much as possible race week

❓ Detailed Ultramarathon FAQ

Q: Do I need to run 100 miles in training before racing 100 miles?

A: No. Your longest run should typically be 50–60% of race distance at most. Volume + back-to-backs build endurance.

Q: How many calories should I aim for during an ultra?

A: 200–300 calories per hour is a good rule. Mix liquids and solids if possible.

Q: What’s the biggest mistake new ultrarunners make?

A: Starting too fast. Also: underfueling early, ignoring small discomforts, and mentally checking out.

Q: How do I deal with sleep deprivation in 100-milers?

A:

  • Nap strategically if allowed.

  • Practice night running before race day.

  • Caffeine dosing: small, steady, late in the race.

Q: Should I have a pacer or crew?

A: If the race allows it, yes! Pacer = free motivation. Crew = problem-solving. Just make sure they’re trained too!

Q: How long does full recovery take after a 100K or 100M race?

A: Anywhere from 2–6 weeks depending on age, experience, and how much you “raced” vs “completed.”

Metrics for Success Beyond Finishing

Not every goal needs to be time-based.
Consider:

  • Positive splits <20% — great pacing.

  • Minimal stomach issues — great nutrition.

  • Consistent mood — mental resilience.

  • Short aid station stops — good race management.

️ Celebrating Your Achievement

Crossing the line isn’t the end—it’s the beginning of your next level as an athlete and human.

  • Write a race report. Reflect on what went right, what needs improvement.

  • Thank your crew, volunteers, and fellow runners.

  • Take pride, recover, and start dreaming bigger.

️ Where Do You Go After Your First Ultramarathon?

Once you’ve finished:

  • Aim for a new challenge: longer, harder, or different terrain.

  • Volunteer at a race to give back to the community.

  • Maybe… start planning a 100-miler?

The journey never ends. It only evolves.

Relentless Forward Motion. Always.

️‍♂️ Bonus Section: Advanced Training Approaches for Ultras

Once you survive your first ultra, you’ll want to refine and optimize your training.
Welcome to the advanced zone.

Periodization Beyond the Basics

Periodization is about structuring your training into phases:

 

Phase Focus Duration
Base Aerobic endurance, strength building 8–12 weeks
Build Specific race adaptations (terrain, distance) 6–8 weeks
Peak Race simulations, volume at maximum 2–4 weeks
Taper Recovery while maintaining sharpness 2–3 weeks

️ Incorporating Specific Workouts

  • Hill Repeats: Build climbing and descending strength.

  • Tempo Long Runs: Teach your body to handle race pace under fatigue.

  • Double Long Runs: Saturday/Sunday doubles to mimic race fatigue.

  • Night Runs: Essential for races with overnight sections.

Pro Tip: Simulate race conditions whenever possible—gear, nutrition, terrain, weather.

️ Recovery Weeks and Monitoring Fatigue

After every 3–4 weeks of building, include a down week:

  • Cut volume by 40–50%.

  • Focus on sleep, nutrition, and light cross-training.

Signs you need extra recovery:

  • Resting HR elevated 5–10 bpm.

  • Poor sleep.

  • Mood swings.

  • Performance plateau or drop.

Motivation Hacks for Ultrarunning Success

Staying motivated over months of training is tough. Here’s how top athletes do it.

Visualization Practices

Spend 5–10 minutes before key sessions or races:

  • Visualize weather changes, aid station chaos, tough climbs.

  • Picture yourself pushing through discomfort and finishing strong.

✍️ The Power of a Running Journal

Track more than miles:

  • How you felt.

  • What nutrition worked.

  • Mental strategies that clicked.

Over time, your journal becomes your ultra playbook.

Micro-Goals and Rewards

  • Break training blocks into mini goals.

  • Celebrate consistency over speed.

  • Reward yourself for process milestones (not just race finishes).

Example:
“If I complete 4 back-to-back long runs this month, I buy that new hydration vest.”

Extra Resources for Going Deeper

Expand your knowledge with specialized ultrarunning resources:

Advanced Books

  • Training Essentials for Ultrarunning — Jason Koop

  • The Happy Runner — David and Megan Roche

  • Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance — Alex Hutchinson

Scientific Studies to Watch

  • “Carbohydrate intake in ultra-endurance sports: a review” — Journal of Sports Science

  • “Sleep deprivation and endurance performance” — Medicine & Science in Sports & Exercise

  • “Pacing strategies in ultramarathons” — Frontiers in Psychology

Best Blogs and Coaches

Conclusion: Your Ultramarathon Journey Awaits

Ultramarathons aren’t just physical achievements—they’re transformations.

You’ll become:

  • Tougher mentally.

  • More adaptable physically.

  • More grateful emotionally.

You’ll see sunrises after running all night.
You’ll battle pain—and discover you can survive it.
You’ll surprise yourself, over and over.

Final Checklist: Your First Ultramarathon Preparation

✅ Pick a race appropriate for your goals and experience.
✅ Build a smart, gradual training plan.
✅ Practice nutrition, hydration, pacing, and gear strategies.
✅ Train your mind as fiercely as your body.
✅ Celebrate the journey—not just the finish line.

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