How To Prepare For an Ultra Marathon

With an increase in people catching the running bug since the Covid pandemic, regular Marathons are seeing more participants than ever.

For this reason, there are some people who don’t think running a marathon is that impressive anymore, now that ‘everyone’s doing it’. So, if you’re one of those people, or you’re just ready for a new challenge, the ultramarathon might be the next race for you.

An ultra is any race that surpasses the regular 26.2 miles, but there are a few common distances ranging from 50-100k. Some races are even timed, taking place over a 24 hour period for example.

If you think you're up to the challenge, then here's some advice to help you prepare.

Training Plan:

Before you start your physical training, you should have a solid plan laid out in front of you. This will guide you through each stage and help you keep on track and stay motivated.

When choosing/putting together a training plan you will need to consider the following:

• Length of race
• Terrain of race
• Personal experience
• Current level of fitness.

The length of your training plan will depend on the length of your race, however there are a few key principles you should stick to when training for any length ultra.

• Be consistent- Being consistent with your training is key. This doesn’t mean that if you miss a day here and there then you won’t be ready. However, if you can stick to your training plan as closely as possible you will get the most out of it.
• Know your limits- Don’t overdo it, know your limits and if you’re finding it difficult remind yourself that it will get easier in time you just have to be patient.
• Start early- Don’t leave it too late to start your training plan! The longer you have to train the more prepared you will be.
• Start small/slow- If you’re finding your training plan easy then it can be tempting to rush in and do more, but you should take your time and stick to the plan, gradually increasing the length and intensity of your training runs as you go.
• Recovery- No matter how well you stick to your long run days, if you skip those rest days you will end up paying for it. During exercise our bodies are put under a lot of pressure, and we need suitable time to recover afterwards otherwise we put ourselves at risk of injury.

Nutrition Plan:

Just as important as your training plan, is your nutrition. This should be incorporated into your training and never underestimate its importance. Some key rules to follow are:

• Don’t start too late- Start focusing on nutrition as soon as you begin your physical training plan, they go hand in hand.
• Trial & Error- Nutrition is personal, not everyone has the same tastes or nutritional requirements. This includes in-race fuelling products such as energy gels & energy drinks. Not everybody gets on with the same products so testing what works for you is important.
• Practice your race fuel- Like the previous point, you must practice your in-race fuelling before race day. Using a new product on the day could be a disaster if you don’t react well to it.
• Know what you need- Because Nutrition is personal it’s important to understand what your body needs. Everyone has different nutritional needs depending on several factors such as age, gender, height & weight.

Mental Preparation:

Getting your training and nutrition plans down is only half the battle. There is one element of Ultra Marathon running that can get forgotten in all the excitement of training, that’s mental preparation.

While running a Ultra Marathon is physically gruelling, it’s also a huge mental challenge. That’s why preparing yourself mentally is just as important as any of the other preparations you make before race day.

Here are a few things you can do to mentally prepare yourself:

Anticipate & prepare for obstacles- There’s always the possibility for unforeseen obstacles on the day, so be prepared for this and don’t let them set you back.

Run through worst-case scenarios in your head- By running through the worst-case scenarios in your head beforehand you can go into the race feeling prepared. It’s best to address anxieties rather than ignore them and let them get the better of you on race-day.

Accept that it won’t be easy- Accepting this early on will make you less likely to give up when it starts to get tough.

Keep a training diary- Recording your progress will give you something to look back at and see how far you have come. This can serve as a strong motivational tool.

During the race:

There are also a few things you can do during the race to help you mentally tackle the miles ahead.

Break up the distance into smaller chunks- by doing this you can focus on the moment rather than the overall race, making it feel less daunting.

Positive thinking- This sounds cliché but telling yourself you can do it will help. You must believe in yourself to push yourself.

Think about why you’re there- Everyone has different reasons for wanting to enter an Ultra Marathon, think about your reason and let it motivate you.

A lot of this stuff can sound pretty cheesy but at the end of the day it can really help and make a huge difference to your race.

Takeaway:

Tackling an ultramarathon isn’t for the faint hearted and is something that many will never even attempt. But, with a lot of time, hard work, dedication, and preparation, it might just be the best thing you ever do for yourself.

If you’re thinking about taking on an ultra or you’ve already made the commitment, focus on the three key elements that we’ve discussed. Putting time into a combination of physical training, nutrition, and mental preparation, will all set you up for success.

Related Articles:

Nutrition Guide – Ultra 

Answering the Top Googled Ultra Marathon Questions

Beyond the Marathon: Exploring the World of Ultra Running