Intro to Ultras: What You Need to Know to Venture Beyond 26.2 (A Complete Guide)
So you finished a marathon and now your brain has started whispering: What if I just… kept going? Or maybe you haven’t even run the fabled 26.2 (yet) and you already know that it can never satisfy your cravings for new challenges. Or maybe you happened upon a weird documentary one day without knowing that trail and ultra running exists, and decided right then and there that, one day, you’d run a hundred-miler (🎵It’s me, hi, I’m the problem, it’s me🎵).
Welcome. This is the start of your incredible, fun, painful, amazing, rewarding, and completely ridiculous journey.
Ultrarunning is part endurance sport, part snack festival, part group therapy in the woods. It’s also very real, very challenging, and very learnable. Let’s break down what an “ultra” actually is, what to expect, and how to train without accidentally turning your life into a death march.
Written & edited by Pavlína Marek
What “Ultra” Actually Means (And Why It’s Not Just a Longer Marathon)
By definition, an ultramarathon is any race longer than 26.2 miles (42.195 km). That’s it. If it’s longer than a marathon, it’s an ultra. Although you mostly won’t see races shorter than 50 km be called ultramarathons.
You’ll see several terms used interchangeably: ultra, ultras, ultra marathon, ultramarathon,… spelling depends on the race, the region, and sometimes the mood of the person making the website.
In ultras, your focus will most likely shift toward time on feet, steady/slower pacing, fueling early and often, and problem-solving when things get weird (because they will).
Today, we won’t focus on training plans; instead, we’ll cover the basics many training plans forget to talk about: common distances and formats, how training changes, the gear that matters, fueling, pacing, and how to choose a first event that won’t emotionally scar you (unless that’s what you’re going for).
Ultramarathon vs Marathon: The Differences That Actually Matter
Ultras are not just marathons with extra miles. The skills stack differently. Small mistakes early on can spell disaster as the miles stack on. You’ll often need to problem-solve at a point where your brain has turned to mush, likely at 3 a.m. when the rest of the world has gone to sleep.
Pacing
Steady effort wins. You’re managing effort for hours. A run/walk strategy is normal and smart, especially on hills. Even elite runners hike in mountain races. Power hiking is not failure. It’s a tool.
Fueling
Fueling is non-negotiable. In marathons, you can sometimes get away with under-fueling and still finish. In ultras, that usually catches up to you hard.
Calories, carbs, electrolytes, and fluid management become a core skill. Especially when your stomach turns against you.
Muscle damage
This is the quiet villain. Trail surfaces, uneven footing, and especially descents increase muscle damage. Your quads can feel fine and then suddenly file a complaint with HR within a single step.
Recovery needs are often much bigger than what you’d expect after a marathon.
Problem-solving
Problem-solving is a huge part of the sport. Blisters, chafing, temperature swings, wet feet, hot spots, GI issues, and gear tweaks happen mid-race. Ultras reward people who can stay calm and keep making small good decisions.
Success metrics
In ultras, “success” often looks like finishing steady, staying consistent, avoiding big blow-ups, and/or managing your body and brain well. I tend to describe the difference as such: in a marathon (a half, a 5K,…) people most often ask you what your time was. In an ultramarathon, they’ll ask if you finished, and how you managed your challenges.
Time goals can still matter, but they’re usually an “if everything goes well” goal, not the only goal. (Speaking of which, set more than one goal for your ultra. Even the best ultrarunners in the world will usually have more than one goal for their race!)
Common Ultramarathon Distances and Formats You’ll See
Most ultras fall into a few common distances:
- 50K (31.1 miles), the classic “first ultra” or “baby ultra” as some runners call it
- 50 mile where it’s likely to start getting more “interesting”
- 100K (62.1 miles) where you’re probably going to see both the sunrise and the sunset during your race
- 100 mile, the big cultural icon distance in ultras
- recently, 200+ mile events have also become popular
Why is the 50K such a popular starting point? Because it’s close enough to marathon distance that your body understands the assignment, but far enough that you learn the core ultramarathon skills: patience, fueling, and keeping it together when you get tired.
(If you’re coming from the marathon distance, you’re likely to make the mistake of pacing for a marathon, and then burning out for the last 8 km.)
Terrain matters (a lot)
Ultras can be generally divided into the same three categories as other runs and races; road running, trail running, and mountain running.
Trail and mountain ultras are more common and also often feel harder than the mileage suggests. A 50K on rolling roads is a very different creature from a 50K with rocky climbs, steep descents, and sections where “running” is more of an optimistic suggestion.
(Watch out for those alert words your race director might drop at the start of a trail/mountain race: “runnable,” “gentle incline,” “small water crossing,” etc. If you hear any of these, you’re likely to end up on a technical section you’ll wish you had a helmet for, a hill so steep your lungs will want to move out, and a river crossing filled with alligators… I’m only half joking.)
Common race formats
- Distance-based: probably the most common race format, and one you’ll know very well from shorter races (time is your result)
- Timed events: 6-hour, 12-hour, 24-hour,… in which you run/walk as far as you can (distance is your result)
- Stage races: multiple days, multiple distances, lots of laundry, even more food (if you don’t have to carry it all on your back the whole time)
Cutoffs, aid stations, and markings
Cutoff times
Cutoffs for ultras might look too generous at first glance… believe me, you’ll need that time! The longer the race, the more “generous” the cutoffs usually seem… until you’re out there crawling through a bog in the middle of the night at the speed of 0.5 miles an hour.
In addition to the finish-line cutoff, most ultras will also have cutoffs for each or most of their aid stations to ensure safety. If you come after said cutoff, that’s race over for you.
In longer races, cutoff times also account for the need to sleep at some point, so if you’re looking at a race with average speed of 2.5 miles per hour and think it’s too generous, think again.
Aid stations
An ultramarathon aid station can be an amazing experience (depending on what the organizer decides to provide—some races can also be fully self-sufficient!). As almost anywhere else, you’ll find water and energy supplements… but also other snacks and drinks. And I’m talking a buffet-like experience with wide variety of foods and drinks. An ultra I ran in Slovenia even had fancy cheeses and alcohol-free wine! Another one in California had gallons of pickle juice and PB&J sandwiches. And one in Czechia offered beer and bread with crackling spread.
Last but not least, we can’t forget the wonderful volunteers who may become your temporary life coaches.
Course markings
Unlike in a road marathon, you won’t be guided by barriers, orange cones, and local law enforcement, especially if you’re running a trail or mountain ultramarathon. The most common marking you’ll see are ribbons, flags, or biodegradable spray paint. There will most likely also be course marshals at confusing intersections or turns. You might also be advised to use GPS navigation on your watch. Some races even go full self-nav with a paper map.
Always READ THE RACE MANUAL. Seriously. It tells you mandatory gear, cutoff times, course rules, and what “self-sufficient section” means before you discover it the stressful way.
Elevation is the hidden distance multiplier
In ultras, the course profile is as important as the distance. Big climbs and long descents slow you down, beat up your legs, and change fueling needs. Two races can both be “50K” and feel like completely different sports.
How to Train for an Ultramarathon
Ultra training can get “nerdy” pretty fast. However, the main driver is still: consistent weekly volume + long-run progression + recovery
1. Focus on time-on-feet
Also, hiking is training. Practice hiking hills with purpose, not apology. Settle into a steady power-hiking pace you can keep and don’t think about running.
2. Train on similar terrain
Is your race mostly trail? Train on trails. If it has climbs and descents, practice both. If it’s technical, go find some difficult trails to run on at least once a week. Downhill conditioning is real, and your quads will thank you later.
3. Keep intensity simple
Most of your running should be easy. Sprinkle in moderate steady efforts, hill work, and some faster running if it helps you stay strong and efficient. The crucial thing you need is good baseline aerobic fitness, not sprinting for 200 yards and collapsing at the end.
4. Recovery is training
In your training for an ultramarathon, you should see cut-back/recovery weeks, consistent sleep, basic strength work (glutes, calves, quads, hamstrings, core), and quick response to early niggles. If something feels off, address it early. Ultras will brutally punish you for saying “I’ll just ignore it, it’ll go away.”
Fueling and Hydration: The Thing That Makes or Breaks Your Day
You’ll need to eat. A LOT. Unbelievable as it sounds, research shows that “the energy expenditure during ultra events that extend beyond 24-hours is anywhere between 13,000 and 17,750 kcal. (Cadence)” Here’s your rule to live by: practice fueling in training, not just on race day. You’re not only training your legs. You’re training your stomach, too. Did it feel like a huge mistake to (repeatedly) eat a giant burrito and go for a run right after? Yes. Did it help me in my ultras? Also yes.
Simple targets
- Carbs: ~30 to 60 grams per hour (some go higher with practice, up to 120 grams per hour on difficult sections)
- Fluids: drink to conditions, often ~400 to 800 ml per hour depending on heat and sweat rate. This goest up to a 1 liter per hour in hot conditions.
- Electrolytes/sodium: with all that water intake and sweat, you’ll need to replenish your electrolytes to avoid cramping and dangerous and potentially deadly conditions like hyponatremia. The amount you’ll need depends on sweat and weather, but most electrolytes come with recommended dosing. Try it in training and have a plan for warm days and long efforts.
These will vary among runners. As you’ve probably read many times int he past, every body is different and needs personalized approach. This is more true with every mile you stack on.
Fuel early and steady
Start fueling within the first 30 to 45 minutes, then keep it rolling with small bites and sips. Set a reminder on your phone or watch to remind you to take in nutrition. Waiting until you feel hungry or thirsty is like waiting to charge your phone until it’s already dead.
Common issues & what usually helps
- Nausea: slow down, cool off, switch flavors, try simple carbs, sip electrolytes
- Sloshy stomach: you may be over-drinking or under-salting, ease up and reset
- Cramps: often a pacing or electrolyte issue, heat, and fatigue related; slow down, hydrate, use electrolytes
- Bonking: usually under-fueling; take in carbs, reduce intensity, give it time
Heat makes everything harder. When it’s hot, pace has to come down and fluids matter more. Your pace and fueling strategy will look wildly different at an autumnal run in British Columbia and a summer run in Tanzania.
Aid station strategy
- refill bottles/bladder
- throw away trash
- eat and grab fuel you trust
- reapply anti-chafe
- get out
Aid stations are fun, but time disappears fast when you sit down and start negotiating with a chair. That being said, the longer the race, the more time you’ll spend at aid stations.
Gear Basics for Ultras (What You Need vs What’s Nice to Have)
You can buy a lot of stuff. You don’t need to. However, there are things you’ll absolutely need:
- shoes that fit and are terrain-appropriate (many runners will also go a size up for ultras since the feet often swell)
- socks that don’t destroy your feet (even if you don’t think so, socks can absolutely destroy your feet)
- anti-chafe
- a way to carry fluids and fuel (vest, belt, handheld)
Your First Ultramarathon Packing Checklist
Many races, especially those that are 100K or longer, will have compulsory gear requirements. These aren’t there to add weight to your pack and slow you down; they’re there to give you the best chance of finishing and, frankly, surviving the race. Make sure you follow these compulsory and recommended gear lists. They’ve been put together and perfected over years and with lots of thought.
To give you a general sense of what you’ll need, here are some simple basics you’ll find on nearly every one of those gear lists.
The longer and more rugged the race, the longer the list. A race I’m currently preparing for requires things like full waterproof body cover, first aid kit, emergency bivvy, capacity to carry 3 liters of water, warm hat and gloves, and 800 kcal emergency food reserve on top of what I’ll need.
Pacing and Race Execution: How Beginners Should Actually Run an Ultramarathon
The most common beginner mistake is going out like it’s a marathon and hoping vibes will cover the rest. They won’t.
1. Start easier than you think
2. Use effort-based pacing
You should breathe easy enough to speak in sentences on flats, hike climbs early if they spike your effort, and avoid surges early on, even when you feel amazing. Feeling amazing at mile 6 is a trap. A sweet, flattering trap. Feeling amazing at mile 60 is a reward for your pacing early on.
3. Be disciplined on the downhills
Downhills can absolutely trash your quads. Keep a shorter stride, quick feet, and controlled effort. Unless you know with absolute certainty and proof that you’re a strong downhill runner, take the downhills easy. Passing people downhill early is fun until your legs stop working later.
4. Have an aid station rhythm
You should go through aid stations with a sense of flow. Know what you need to do and don’t dally around. Refill. Grab food. Do a quick gear check. Go.
5. Do mental check-ins
Break the race into segments between aid stations. Focus on things that you can control, like fuel, fluids, pace/effort, your feet, and chafing. Act early to resolve these problems.
Do your best to deal with things you can’t change and then let them go. Did it start raining? Put on your jacket and carry on. “Just get to the next aid station” is an elite ultra skill.
Recovery After an Ultramarathon
If you want to be able to keep going and not just survive one race, recovery is where the magic happens. No matter how well you fueled, you ran on borrowed energy. Now is time to pay it back, with interest.
Foot and skin care
Deal with blisters, raw spots, chafing, and toenail issues. Clean and protect anything open or irritated to prevent infection. Post-race foot care is not glamorous, but it is deeply worth it.
When to run again
Return by feel. Start with easy runs. Many runners do a short “reverse taper” where they gradually add volume back over 2 to 3 weeks.
If walking still feels like a punishment, don’t run and keep it easy.
TLDR: Your Simple Path Beyond 26.2
An ultramarathon is more about consistency, pacing, fueling, and problem-solving than raw speed.
If you want a simple starter path, here it is:
- Pick a beginner-friendly 50K
- Train for time-on-feet, not ego pace
- Practice fueling every week
- Keep gear simple and tested
- On race day, start easy, hike smart, and stay steady
- Actually read this guide if you want to minimize suffering and maximize your chances of finishing (and survival)
Your first ultramarathon won’t be perfect. Something will surprise you. Something will go slightly sideways. You’ll learn a lot, laugh at least once (probably at yourself), and if the ultra bug bites, you’ll finish the race already wondering what’s next.
Which is, honestly, the most ultra thing of all.
BONUS: Why People Fall in Love With Ultras
If you ask ultrarunners why they do this, you’ll hear a lot about adventure, nature time, and curiosity about personal limits. However, the biggest point runners will usually make is the community.
Ultras tend to have less “perfect pace” culture than many road marathons. People are more likely to talk about the day as a whole: how they managed the lows, what they ate, what went wrong, what they learned, and which aid station had the best vibes.
The ultra community is famously wholesome (and weird in a good way)
At aid stations you’ll see strangers helping strangers, sharing salt tabs, offering ginger chews, and saying things like, “Your eyes look a little haunted, want some ramen?”
Volunteering is also a big part of the culture. Many runners give back by working aid stations, pacing, or crewing for friends. Their knowledge can be worth its weight in gold when you’re mumbling your way through an “I can’t do this” spiral. Also, it’s hard to feel alone in a sport where three people are trying to hand you a pickle at mile 28 and the fourth one is excitedly asking you how that objectively terrible section you’ve just come through was.
The mental benefits are real
Ultras teach resilience, patience, emotional regulation when your brain starts being dramatic, or how to keep moving through uncertainty. Some describe a hundred miler as “a life in a day.”
Yes, it’s incredibly demanding. Fatigue, discomfort, and the occasional “why am I like this” moment are part of the deal. But you’ll learn more than just how to run when you train for and run an ultramarathon.