Ultramarathons, defined as any race exceeding the standard marathon distance of 26.2 miles, have seen a surge in popularity worldwide. These races offer a variety of distances and formats, often taking participants through scenic and challenging terrains. The allure of ultrarunning lies not just in the physical challenge but in the mental and emotional journey it demands.
With categories ranging from 50 kilometers to multi-day events, ultrarunning caters to varied preferences and experiences. Whether it’s the enticing landscapes, the strategic planning of gear and nutrition, or the camaraderie within the ultrarunning community, there’s an aspect of this sport that resonates with every type of runner.
Key Takeaways
- Ultramarathons exceed the marathon distance, featuring various formats and terrains.
- They demand strategic preparation, from gear selection to training regimens.
- The ultrarunning community offers strong camaraderie and diverse race options.
What Is an Ultramarathon?
An ultramarathon is any run or race exceeding the traditional marathon distance of 26.2 miles (42.195 kilometers). Standard distances in ultramarathons include 50 kilometers, 50 miles, 100 kilometers, 100 miles, 200 miles, and up to about 250 miles. Beyond these, some events feature even longer distances or multi-day challenges.
Typical Distances and Durations:
- 50 kilometers: Slightly longer than a marathon.
- 50 miles and 100 kilometers: Usually takes around 10 to 15 hours to complete.
- 100 miles: Generally completed in 20 to 30 hours, often requiring participants to run through the night.
- 200 to 250 miles: Can take over three days with sleep being a significant factor.
Course Types:
- Trail Ultramarathons: Often have varied terrains and are not always precisely measured.
- Road Ultramarathons: Well-known races like the Comrades Marathon in South Africa, approximately 90 kilometers.
- Canal Races: Example includes the Gran Union Canal Race (135 miles) in the UK.
- Extreme Conditions: Includes events like the Spartathlon in Greece and Badwater 135 in California, which challenge runners with intense heat or cold.
Types of Events:
- Time-Based Races: Competitors run for a set time (6, 12, 24, 48 hours) to see how far they can go.
- Distance-Based Races: Completing a set distance, such as 50 km or 100 miles.
- Backyard Ultra: A looped course of 4.167 miles every hour until one runner remains.
- Track Races: Running on a 400-meter track for a set time or distance.
- Mountain Ultras: Includes prominent races like the UTMB and Hardrock 100.
- Fastest Known Time (FKT): Runners attempt to set records on pre-defined routes.
- Stage Races: Multi-day events where cumulative time determines the winner. Examples include Marathon des Sables and the Dragon’s Back Race.
Most ultramarathon races include aid stations for nutrition and liquids, and some allow for outside assistance from crew members or pacers.
Running an ultramarathon involves overcoming significant mental and physical challenges, but it can be profoundly rewarding. Participants often seek these challenges for a sense of peace, freedom, and personal accomplishment.
Types of Ultramarathons
Ultramarathons vary widely in distance, terrain, and format. The most common standard distances include 50 kilometers, 50 miles, 100 kilometers, 100 miles, 200 miles, and up to 250 miles. Runners may encounter a vast range of ultramarathon events:
- Trail Ultras: Typically measured approximately due to the variability of the terrain. These include scenic and challenging courses like the UTMB and Hardrock 100.
- Road Ultras: Notable examples are the Comrades Marathon in South Africa and the Spartathlon in Greece.
- Track Ultras: These are time-based events, such as 6-hour, 12-hour, 24-hour, and even multi-day races, where participants see how far they can run within a set time.
- Backyard Ultras: Competitors run a 4.167-mile loop every hour until only one person remains. Originated by Lazarus Lake, best known for the Barkley Marathons.
- Stage Races: These involve running a set distance each day, with total time for completion determining the winner. Events like the Marathon des Sables and Dragon’s Back fall into this category.
- Extreme Condition Races: Events such as the Badwater 135 through California’s Death Valley and the Spine Race in the UK offer unique challenges due to climate and terrain.
- Self-Supported Races: Races like the Grand Union Canal Race or the Ultra-Trail du Mont Blanc require participants to carry much of their own gear and support.
Additionally, there are unique challenges like the Fastest Known Time (FKT) attempts, where individuals aim to complete specific trails or routes faster than anyone before.
Kit Requirements for Ultrarunning
Essential Gear
Ultrarunning demands careful consideration of gear to ensure safety, comfort, and performance over extended distances. Here are the essentials:
- Running Shoes: Opt for trail shoes with good grip and cushioning if running off-road. Consider road shoes for smoother surfaces.
- Hydration Pack: A vest or backpack system to carry water, nutrition, and essential items.
- Clothing: Moisture-wicking and weather-appropriate attire. Layers are crucial for varying conditions.
- Headlamp: Essential for night running and navigating low-light conditions.
- GPS Watch: Useful for tracking distance, pace, and navigation.
- Socks: High-quality, blister-resistant socks to prevent foot issues.
- First Aid Kit: Basic supplies like bandages, blister treatment, and antiseptic wipes.
Nutrition and Hydration
Maintaining energy and hydration levels is critical. Consider the following:
- Energy Gels/Bars: Quick sources of carbohydrates.
- Electrolytes: Tablets or powder to prevent dehydration and cramping.
- Water Bottles/Bladder: Ensure you carry enough fluid based on the race distance and conditions.
Weather Protection
Weather can change rapidly, so be prepared with:
- Jacket: Waterproof and windproof with breathability.
- Hat and Gloves: Protect against cold and sun.
- Buff or Bandana: Versatile for head, neck, or face protection.
Extras
Additional items to enhance the ultrarunning experience:
- Poles: Useful for steep climbs and technical terrain.
- Sunglasses: Protects eyes from UV rays and glare.
- Gaiters: Prevent debris from entering shoes on rough trails.
Race-Specific Requirements
Some races have mandatory gear lists, including:
- Emergency Blanket: Lightweight and space-efficient.
- Whistle: For signaling in case of emergency.
- Map and Compass: Navigation tools for remote or unmarked courses.
Training for an Ultramarathon
Establishing a training regimen is essential when preparing for an ultramarathon. This often involves incremental mileage increases, mixing in cross-training, and focusing on nutrition and recovery. It’s common to employ a 4-6 month training plan that slowly builds up endurance.
Weekly Training Schedule
A typical week might look like this:
- Monday: Rest or light recovery run (3-5 miles)
- Tuesday: Tempo or interval workout (5-10 miles)
- Wednesday: Medium-long run (10-15 miles)
- Thursday: Easy run or cross-training (5-7 miles, or activities like swimming)
- Friday: Rest or short run (3-5 miles)
- Saturday: Long run (20+ miles)
- Sunday: Medium-long run (10-15 miles)
Nutrition and Hydration
Maintaining proper nutrition and hydration is critical. This includes:
- During Runs:
- Carbohydrates: Energy gels, sports drinks
- Electrolytes: Salt tablets or electrolyte drinks
- Post-Run Recovery:
- Protein: Protein shakes, lean meats
- Carbohydrates: Fruits, whole grains
- Hydration: Water, electrolyte-rich drinks
Equipment and Gear
Selecting the right gear can enhance performance and comfort. Essential items may include:
- Footwear: Trail or road running shoes, depending on the race terrain
- Clothing: Moisture-wicking apparel, weather-appropriate layers
- Accessories: Hydration packs, headlamps, GPS watches
Being prepared for different conditions such as temperature variations and terrain types is also crucial. This ensures that runners can stay comfortable and safe throughout the various stages of the race.
Mental Preparation
Building mental resilience is just as important as physical conditioning. Strategies include:
- Visualization: Imagining the course and potential challenges
- Mindfulness: Practices like meditation to stay focused and calm
- Setting Milestones: Breaking down the race into smaller, manageable sections
Developing a positive mindset can greatly improve performance and endurance, particularly during the more challenging parts of the race.
The Ultrarunning Community
Ultrarunning attracts a diverse range of participants, united by a shared passion for pushing boundaries. Events vary greatly in distance and terrain, offering something for everyone. From challenging mountain trails to flat canals, the ultrarunning landscape is vast and inclusive.
Popular Ultramarathon Distances
| Distance | Approximate Time |
|---|---|
| 50K | Slightly longer than a marathon |
| 50 miles | 10 to 15 hours |
| 100K | 10 to 15 hours |
| 100 miles | 20 to 30 hours |
| 200-250 miles | Three plus days |
Notable Events and Formats
- Track Races: Timed events (6, 12, 24, 48 hours) or fixed distances (50K, 100 miles) around an athletics track.
- Backyard Ultra: Run a 4.167-mile loop every hour, on the hour, until only one runner remains.
- Stage Races: Cover a set distance each day for multiple days, with cumulative time determining the winner.
Iconic Races
- Comrades: ~90 km road ultra with varying elevations.
- Spartathlon and Badwater: Noted for challenging heat.
- Ark of Attrition and Winter Downs: Ultra events in cold conditions.
- Self-Transcendence 3,100: The longest certified foot race.
Community Support
Aid stations in races provide nutrition and liquids. Some events allow outside assistance from a crew offering hot food, drinks, and clothing changes. Pacers, common in the United States, help runners maintain pace and morale.
Motivation and Experiences
Finding personal motivation, or “your why,” is crucial. Whether it’s escaping daily life, exploring new places, or seeking solitude and peace, ultrarunning offers unique joys. It can even reignite a love for running or provide a new challenge for seasoned road runners.
Recommended Races for Beginners
- Centurion Running: Offers beginner-friendly events ranging from 50K to 100 miles.
- Threshold Races: Popular events like “Race of the King” and “Race to the Stones.”
The ultrarunning community is a vibrant and welcoming space for those seeking to explore new limits and enjoy the journey.
The Appeal of Ultramarathons
Ultramarathons are races exceeding the marathon distance of 26.2 miles, captivating runners with varied and challenging formats. These events range from 50K, 50-milers, 100Ks, 100-milers, to the daunting 200 to 250-mile races, introducing a whole new level of endurance.
Types of Ultramarathons:
- Trail Races: Often unmeasured, providing a relaxed vibe and stunning natural views.
- Road Ultramarathons: Examples include the iconic Comrades Marathon (90KM) in South Africa and canal races in the UK.
- Track Events: Timed challenges like the 24-hour races or multi-day events focusing on distance covered.
- Backyard Ultras: A 4.167-mile loop repeated every hour until the last runner remains.
Environmental Challenges:
- Heat: Events like Badwater 135 in California’s Death Valley.
- Cold: Races such as the Spine Race in UK winters.
Special Formats:
- Stage Races: Cover set distances daily, with cumulative times determining the winner. Examples include Marathon des Sables (MDS).
- Longest Certified Race: The 3,100-mile Self-Transcendence race in Queens, New York.
Aid stations and support crews provide essential nutrition and hydration, and some races allow pacers for motivation and safety. The variety and appeal of ultramarathons lie in the physical and mental challenges, the camaraderie, the exploration of new terrains, and the sheer joy of running long distances.
Standard Ultramarathon Distances
Ultramarathons come in a range of distances, each offering its own unique challenges. Here are some of the standard distances:
- 50K: Slightly longer than a marathon, this distance often serves as an entry point for ultrarunners.
- 50 miles (50 M): This can take approximately 10 to 15 hours to complete, often including walking breaks.
- 100K: A step up in difficulty, taking similar time frames as the 50 miles but covering more distance.
- 100 miles (100 M): Typically takes 20 to 30 hours. Participants often run through the night with little to no sleep.
- 200-250 miles: These extended distances are generally completed over several days, with sleep becoming a crucial factor.
Special cases:
- Comrades Marathon: Approximately 90 km, with distances varying slightly each year.
- Specialized Races: Examples include Grand Union Canal Race (135 miles) and Spartathlon (153 miles).
Types of Ultramarathons Based on Terrain
- Trail Ultras: Often approximate distances due to natural terrain.
- Road Ultras: More precisely measured; examples include canal and city path races.
- Track Ultras: Conducted on a standard 400-meter track, focusing on duration rather than distance.
Notable Ultramarathons
- Backyard Ultra: A last-man-standing format where runners complete 4.167-mile loops every hour.
- Mountain Ultras: Examples include UTMB and Hardrock 100.
- Stage Races: Multi-day events like Marathon des Sables and Dragon’s Back.
Each type of race provides unique experiences and challenges, making ultrarunning a diverse and engaging sport.
Diversity in Races and Formats
Ultramarathons offer a wide array of distances and surfaces, catering to various preferences and strengths. The standard distances include:
- 50 kilometers (31 miles)
- 50 miles
- 100 kilometers (62 miles)
- 100 miles
- 200 miles
Key Race Types:
Road Ultras:
Comrades Marathon in South Africa is one of the biggest, covering around 90 kilometers. The distance and elevation change every year.
Trail Ultras:
These races are typically unmeasured, providing an adventurous run through scenic and challenging terrains. Races in the UK include Grand Union Canal (135 miles) and the Thames path races.
Extreme Temperature Races:
Spartathlon in Greece and Badwater in California’s Death Valley offer runners the challenge of extreme heat. Alternatively, the Ark of Attrition and Spine Race in the UK test runners in harsh winter conditions.
Track Ultras:
These races focus on duration rather than distance, with events lasting from 6 hours to up to 6 days. Crawley 24 and the Self-Transcendence 24-hour race in Battersea are notable examples.
Backyard Ultras:
This format requires participants to run a 4.167-mile loop each hour until only one runner remains. The current record stands at 450 miles, reflective of the tremendous stamina required.
Mountain Races:
Races like UTMB and Hardrock 100 challenge runners with significant elevation gains and unpredictable weather.
Stage Races:
Events such as Marathon des Sables (MDS), Dragon’s Back, and Cape Wrath Ultra cover set distances daily, culminating in a cumulative time to determine the winner.
Longest Foot Race:
The Self-Transcendence 3,100-mile race in Queens, New York, is the longest certified foot race, with the male record at 40 days and the female at 45 days.
Notable Races Around the World
Ultramarathons come in a myriad of forms, offering runners a chance to explore various terrains and distances. Several races have gained notable standings for their unique challenges and scenic routes.
Comrades Marathon
- Location: South Africa
- Distance: Approximately 90 km
- Features: Known for its hilly route, alternates between “up” and “down” runs each year, making it a tough yet rewarding experience.
Gran Union Canal Race
- Location: United Kingdom
- Distance: 145 miles
- Features: Runs from Birmingham to London along canal paths, known for being relatively flat with beautiful canal-side scenery.
Spartathlon
- Location: Greece
- Distance: 153 miles
- Features: Runs from Athens to Sparta, held in high summer, providing extreme heat challenges.
Badwater Ultramarathon
- Location: California, USA
- Distance: 135 miles
- Features: Traverses Death Valley, one of the hottest places on Earth, renowned for its extreme conditions.
Ark of Attrition
- Location: United Kingdom
- Distance: 100 miles
- Features: Held in the harsh winter, known for challenging weather conditions and rugged coastal paths.
The Spine Race
- Location: United Kingdom
- Distance: Up to 268 miles
- Features: A winter race along the Pennine Way, testing endurance with tough terrain and brutal weather.
Self-Transcendence 3100 Mile Race
- Location: Queens, New York, USA
- Distance: 3100 miles
- Features: The longest certified foot race in the world, runners aim to complete 3100 miles in a span of 52 days.
Backyard Ultra
- Origin: USA
- Format: 4.167-mile loop every hour until one runner remains
- Features: Created by Lazarus Lake, new and growing in popularity, known for its unique and grueling last-man-standing format.
Ultra-Trail du Mont-Blanc (UTMB)
- Location: France, Italy, Switzerland
- Distance: Approximately 106 miles
- Features: Mountain race around Mont-Blanc, known for its spectacular views and significant elevation gain.
Western States 100
- Location: California, USA
- Distance: 100 miles
- Features: Point-to-point trail race, one of the original 100-mile runs, renowned for its history and prestige.
Marathon des Sables (MDS)
- Location: Sahara Desert
- Distance: Approximately 156 miles over 6 days
- Features: Stage race, runners carry their supplies, navigates through sand and extreme desert conditions.
Dragon’s Back Race
- Location: Wales, UK
- Distance: 315 km over 6 days
- Features: Known for its arduous mountain terrain and stunning landscapes, it’s regarded as one of the toughest multi-stage races.
These remarkable races attract runners from all around the globe, each drawn to the unique blend of physical challenge and natural beauty that they offer.
Ultra Race Categories
Circuit and Track Races
Circuit and track races in ultramarathons involve running on a measured track, often a 400-meter athletics track. These races can be time-based (6 hours, 12 hours, 24 hours, 48 hours, or more) where participants see how far they can run within that period. Specific distance races, such as 50 km or 100 miles on the track, are also common.
Timed Races
Timed races measure how far participants can run within a set timeframe. Common durations include 6 hours, 12 hours, 24 hours, 48 hours, and up to 6 days. Participants aim to cover as many miles as possible within these time constraints. Examples include the Crawley 24 and the Self Transcendence 24-hour race in Battersea.
Last Person Standing Formats
In Last Person Standing formats, like the Backyard Ultra, runners complete a set loop of 4.167 miles every hour. The race continues until only one runner can complete a loop within the hour time limit. The current record stands at 450 miles.
Mountain and Trail Races
Mountain and trail races take runners through beautiful and challenging terrains. Famous races include the UTMB, Hardrock, and Western States. These races often involve significant elevation changes and rugged trails, providing both physical and mental challenges.
Fastest Known Times (FKTs)
Fastest Known Times (FKTs) are individual or team attempts to record the fastest time on a specific route. These routes are not part of organized races but are predefined paths where runners can compete for the record. The FKT website tracks these times, allowing participants to become local legends.
Stage Races
Stage races break the total ultramarathon distance into daily segments, with runners completing particular distances each day. The final standings are based on cumulative times. Notable stage races include the Marathon des Sables (MDS), Dragon’s Back, and the Kalahari Augrabies Extreme Marathon.
The Self Transcendence Race
The Self Transcendence Race is the longest certified foot race in the world, covering 3,100 miles. Held in Queens, New York, the male record for completion is 40 days, while the female record is 45 days. This race exemplifies the limits of human endurance and perseverance.
Race Support and Logistics
Running an ultramarathon requires careful planning and support. Participants will find aid stations along the course, providing essential nutrition and liquids. The type and frequency of these stations can vary by race and location. Depending on the race setup, some events permit outside assistance from a support crew. These crew members can offer hot food, clothing changes, and drinks at designated checkpoints.
Pacers are another form of support, often utilized in long-distance races, especially in the United States. A pacer can accompany a runner to help maintain their pace, provide motivation, and enhance safety in more remote areas.
In terms of race complexities, runners should prepare for various environmental conditions—from the scorching heat in events like the Badwater 135 through California’s Death Valley to the frigid cold of winter races like the Spine Race in the UK. Each type of race presents unique logistical challenges that must be considered.
Logistics also extend to gear and kit requirements. Proper footwear, hydration systems, and clothing suited to the terrain and weather conditions are vital. Understanding and preparing for the logistical demands of an ultramarathon can significantly impact a runner’s performance and experience.
The Importance of Knowing Your ‘Why’
Knowing your ‘why’ is crucial for anyone considering an ultramarathon. This personal motivation will help you stay committed throughout the grueling training and during the race itself. Reasons for running an ultramarathon can vary widely:
- Challenge: Pushing oneself to complete distances previously thought unattainable.
- Escape: Leaving behind daily stressors such as a monotonous job or a bad relationship.
- Exploration: Seeing new parts of the world and experiencing the freedom of nature.
Participants often describe a sense of solitude and peace when running through scenic trails. For some, the motivation could be rediscovering a love for running, free from the pressures of speed and personal bests typically associated with road races.
Summary of Common ‘Whys’:
- Challenge: Testing mental and physical limits.
- Joy and Exploration: Enjoying the scenery and new experiences.
- Escape and Solitude: Finding peace away from everyday pressures.
- Community and Support: Being part of a supportive running community.
Understanding your ‘why’ can transform the ultramarathon experience from a daunting task to a rewarding journey.
Mental and Physical Benefits of Ultrarunning
Running ultramarathons presents numerous mental and physical benefits. A key mental advantage is the enormous sense of achievement gained from completing such challenging distances. This accomplishment can provide a significant boost to self-esteem and confidence. Moreover, the solitary nature of the long distances often allows runners to experience a profound sense of peace and freedom, offering a form of mental escape and stress relief.
Physically, ultrarunning can lead to improved cardiovascular health. The extended periods of running enhance heart and lung efficiency. Additionally, ultrarunners often develop increased endurance and muscle strength, particularly in the legs.
Maintaining a regular training schedule helps inculcate discipline, which can positively influence other areas of life. The variety of terrains and distances also ensures that workouts are engaging and far from monotonous.
| Benefit | Description |
|---|---|
| Increased Self-Esteem | Completing ultramarathons boosts self-confidence and a sense of personal achievement. |
| Peace and Freedom | Extended runs provide time for solitude and mental clarity, acting as a stress reliever. |
| Cardiovascular Health | Long-distance running improves heart and lung function. |
| Enhanced Endurance and Strength | Continuous training builds leg muscle strength and overall body endurance. |
| Improved Discipline | Regular training schedules foster discipline and determination that can be applied to various life aspects. |
Key Points to Remember:
- Mental peace and freedom are significant benefits.
- Achieving an ultramarathon can greatly boost personal confidence.
- Physical benefits include better cardiovascular health and increased muscle strength.
- Discipline gained from training for ultrarunning can positively impact other areas of life.
By exploring these benefits, it becomes clear why many find ultrarunning a transformative and rewarding experience.
Shift From Road Running to Ultras
Ultramarathon, defined as any race longer than 26.2 miles, has become increasingly popular. Unlike the structured and often intense nature of road running, ultramarathons offer a more relaxed atmosphere. Participants often find themselves amidst beautiful landscapes, adding a sense of adventure.
The ultramarathon distances can range widely:
| Distance | Typical Completion Time |
|---|---|
| 50K | A bit longer than a marathon |
| 50 miles | 10 to 15 hours |
| 100 miles | 20 to 30 hours |
| 200-250 miles | 3+ days |
For some, transitioning to ultras is a response to the mental and physical exhaustion of road running, where pace and personal records dominate. Ultramarathons offer a different allure, emphasizing endurance, scenery, and personal challenge over speed.
Possible ultramarathon formats include:
- Trail Races: Not precisely measured, offering various landscapes.
- Track Races: Timed events on a 400-meter track, ranging from 6 hours to 6 days.
- Backyard Ultras: A 4.167-mile loop every hour until one person remains.
- Stage Races: Set distances each day, with total time determining the winner.
Examples of well-known events include Comrades Marathon, Spartathlon, and Badwater Ultramarathon. Each race presents unique challenges, from extreme heat to mountainous terrain, attracting runners looking for diverse experiences.
This shift from road running to ultras represents not just a change in distance, but a transformation in the running experience itself.
Recommended Races for Beginners
Centurion Running
Centurion Running offers various distances, making it a great option for beginners. They feature events such as 50K and 100 miles, aimed at providing a well-organized and supportive environment. Volunteering is also an option, giving newcomers a chance to familiarize themselves with the atmosphere.
Threshold Races
Events like the Race to the King and Race to the Stones are excellent introductory races. These races offer scenic routes and are designed to be both challenging and accessible, with ample support for first-time ultramarathon runners. The routes often follow scenic paths, providing a memorable running experience.
Canal Races in the UK
For those who prefer flatter terrains, UK canal races are ideal. Events like the Grand Union Canal Race (135 miles) from Birmingham to London are perfect for beginners who want to avoid hills. The courses are generally flat and well-marked, making navigation easier.
Track Races
Track races offer a unique challenge, providing a controlled environment where runners can focus purely on endurance. Events range from 6-hour to multi-day formats. Examples include the Crawley 24 and the Self Transcendence 24-hour in Battersea.
Beginner-Friendly Ultra Marathons
Some races specifically cater to beginners. These events often feature shorter distances and provide extensive support. It’s advisable to start with a well-supported race to ensure a positive first experience.
- 50K Events: Ideal for those transitioning from marathon to ultra distances. These races typically have accessible cut-off times.
- Trail Races: Provide scenic courses and a relaxed atmosphere, often making them less intimidating for beginners.
By selecting a race suited to their preferences and fitness level, beginners can enjoy the challenge and accomplishment of completing an ultramarathon.
