Ultra Marathon Training: How to Prepare Yourself

If you’ve got a few Marathons under your belt and are looking to push yourself even further, then running an Ultra might be just what you’re looking for.

Not for the faint hearted, the Ultra Marathon is one of the toughest tests of endurance a runner can undergo. Varying in length and held in a variety of settings, Ultras can be one of the most rewarding races to complete.

If you think you’re up to the challenge, or maybe you’re just curious, we’ve put together some advice on how to train and prepare.

What is an Ultra Marathon?

An Ultra Marathon is any foot race that exceeds the traditional Marathon distance of 26.2 miles (42K). While distances vary, common ultra race lengths include: 50K, 100K, 50 Miles, 100 Miles.

Time based ultras also exist. These are races run based on a length of time rather than a set distance. These tend to be 6 hours, 12 hours, and 24 hours. Many of these races involve a loop course, allowing runners to stop at the end of the loop to rest or refuel.

The popularity of these types of races has grown exponentially in recent years with races such as the Ultra Trail Mont Blanc (UTMB) becoming more well known. 

Trail vs Road

You might not initially think there’s a great difference between the two however, there are some key differences.

Terrain:

Ultra Marathons usually involve a variety of terrain, often including both road and off-road surfaces.

Trail races require a lot more focus than road races as terrain can be unpredictable and constantly changing. You should always keep an eye on the ground or risk a fall or injury.

Trails also tend to include more inclines than road races, which can be much tougher than running on a flat. Even the most experienced ultra runners will often walk-up steep inclines.

Navigation:

You will need to pay more attention to where you’re going during a trail race. In a road race the route is obvious, but in trail running it can be harder to navigate especially if you’re not surrounded by other runners.

Many trail-runner’s use GPS watches to help navigate their way through a race. At XMiles we love COROS watches. 

Aid stations:

Another major difference you might not have considered is aid stations. In road races aid stations are frequent and usually supply water, energy drinks, and sometimes gels.

In trail races aid stations tend to be less frequent due to less access in remote areas, some races may not have any aid stations at all. However, if you do run a trail event with aid stations, they tend to have much more to offer in terms of real food.

Before running any race, it is important to familiarise yourself with the route and where aid stations are located. You should also find out what they have on offer so you can plan your nutrition/hydration strategy accordingly, this information is usually available via the race website.

Training

Time:

Before you begin training for an ultra, it’s important to know that it will be time consuming. Training time varies depending on race length, however most training plans last anywhere from 16-20+ weeks and require a lot of time and dedication.

Lay foundations:

You should first lay a solid foundation. Ideally you will be able to comfortably run for at least an hour several times a week before beginning your training plan. In the first few months your focus should be on building up mileage across both easy and long runs.

Build Gradually:

Once you’ve built up some miles, you can then slowly start to incorporate longer more technical runs that mimic the conditions that you will be running in on the day, think similar terrain and inclines.

It can also be useful to practice navigation at this stage if you’re going to use a GPS or sports watch.

Stick to the plan:

The most important thing is to remain consistent, this is the only way you will improve so stick to the plan.

For beginners it’s usually helpful to follow a training plan created by someone else who has experience in ultra running. Like any race, having a solid training plan will lay the foundations for success.

Sticking to the plan also includes rest days. These allow your body time to heal after intense periods of training so don’t skip them!

Nutrition

To get the most out of your training you should incorporate nutrition at every stage, not just on race day.

Getting the correct nutrition will benefit every athlete and improves performance, reduces risk of injury and illness, and reduces recovery time.

Races up to 50 miles in length can usually be fuelled in the same way as a regular Marathon, primarily using sugar- gels, chews, etc. These are the most effective for this length race as they transform to energy quickly.

See: Marathon Nutrition Planning: Fuel your way to the finish line 

For longer events over 50 miles, you will need more than sugar. When pushed this hard your body will start to want fat and protein. This is where real food can be your best friend.

Training/Pre-race:

During training you should focus on all elements of your nutrition, eating well everyday and making sure to incorporate recovery nutrition after each training session.

In the days leading up to the event you should aim to consume a variety of complex carbs like whole grains, fruits, and vegetables. Known as ‘carb loading’, this will help to maximise glycogen stores in the muscles and liver, ensuring sustained energy throughout your race.

How long you chose to carb load for is up to personal preference and learning from experience. Some runners may only choose to carb load for 1 day, while others might take several days.

Maintaining proper hydration levels throughout training will set you up for success. Make sure to drink plenty of fluids, including electrolyte replacements to replenish essential minerals lost through sweat.

Race-day: Pre-race

On race day your breakfast should be light and easy to digest, for example- toast, cereal, fruit- the amount you eat is up to personal preference and tolerance. You should aim to eat as early as possible to allow plenty of time for your food to digest.

Eating 1-2 hours prior to your event is ideal but you might require a boost before the start, for example an energy drink containing a blend of carbs and electrolytes.

Race-day: During

Hopefully you will have practiced and fine tuned your nutrition by race day, trying as many strategies as possible.

While products like energy gels and energy drinks are still important elements of your nutrition plan, you will usually have more access to real food at the aid stations during an ultra. We highly recommend taking advantage of this if you can stomach solid food.

You can check what will be available ahead of time and plan accordingly.

As always, it goes without saying that hydration is key. Many Ultra runners like to opt for energy drinks as the base of their nutrition, choosing a drink that contains electrolytes will also help you stay hydrated

Post-race: Recovery

Recovery nutrition should involve protein for repair and regrowth, carbs to replenish energy stores, and electrolytes to rehydrate.

For multi-day events your recovery nutrition not only helps you heal and repair from the stage you’ve just finished, but also sets you up for the next day.

For more on Ultra nutrition see: Nutrition Guide - Ultra

Essential Gear

Ultra running requires a few key pieces of kit, including:

• Shoes - This seems obvious.
• Vest/Pack - To carry the rest of your kit.
• Layers - Especially for longer events where weather conditions can change several times.
• Safety/first aid kit - Usually containing a whistle and foil blanket.
• Flasks/soft cups - Soft-cups stop littering on the trail.
• GPS/Sports watch - Trail based ultras can require navigation tools.

XMiles Recommended Kit:

Instinct Evolution 7L

Instinct Safety Stash Pack

XMiles Eco Soft Cup

COROS PACE 3 Premium GPS Sport Watch

Whether you’re thinking about entering your first Ultra, or you’ve already signed up, hopefully this guide has left you feeling a little bit more prepared. 

Related Articles:

How To Prepare For A Marathon

Best Energy Drinks for an Ultra Marathon