Ultrarunning – that's any distance longer than a marathon. 50 kilometers, 100 kilometers, 100 miles, 24-hour races, multi-day stage races. It's the world where the rules of 'normal' running cease to apply and a completely new kind of challenge begins.

Why do people put themselves through this? The answers are as varied as the runners themselves. For some, it's the search for their own limits – and what lies beyond. For others, it's the meditative quality of running for hours on end. For many, it's the connection to nature on trails that would be inaccessible for shorter distances. And for some, it's simply the question: 'Can I do it?'

An ultramarathon is different from a marathon. It's not just longer – it's qualitatively different. The speed decreases, the time increases, and with that, all parameters change: nutrition, mental strategies, equipment, training. A marathon can be completed with sheer willpower. An ultramarathon requires management – ​​of energy, mindset, pain, and time.

Trail vs. Road

Ultras come in two main forms: road ultras on asphalt or hard surfaces – often as loops or point-to-point races. These are measurable, consistent, and 'easier' to pace. Trail ultras take place in nature – mountains, forests, deserts, technical paths. Here, elevation gain, technical skill, and the experience of nature count more than pure time. Most ultras are trail events – that's where the community is most active. But road ultras also have their appeal, especially for runners coming from a marathon background.

What can you expect?

This guide introduces you to the world of ultrarunning. You'll learn how training differs from marathon training, how to plan your nutrition and equipment, which mental strategies work, and how to successfully complete your first ultra adventure.

Getting started in ultrarunning requires a solid foundation – and the right attitude.

Where should you stand?

Ideally: At least one marathon successfully completed, preferably several. 2-3 years of regular running experience. Current training volume of at least 50-60 km/week. No chronic injuries or unresolved issues. Experience with long runs (3+ hours). For trail ultras, additionally: Experience on trails, ideally in various conditions. A direct jump from a half marathon to an ultra is possible, but risky. Gradual progression is safer.

Choose the first Ultra

Your first ultra should be achievable, but challenging. Recommendations: 50 km is the classic starting distance – about 8 km more than a marathon. Flat or gently rolling terrain for beginners. A well-organized event with aid stations. Not too remote – in case you need to drop out. A time limit that's realistic for you (expect to run at a significantly slower pace than a marathon). Avoid for beginners: 100 km events or longer, extreme elevation profiles, remote races without support, and events in extreme weather conditions.

The right attitude

Ultra running requires a shift in mindset: from 'race' to 'journey'. It's not primarily about time, but about finishing. The finish line is the victory – everything else is a bonus. Patience: Ultras are long. Very long. You have to learn to perceive time differently. Flexibility: Plans will change. Weather, body, route – something will be different than expected. Humility: Ultras show you your limits. That's the point – and the opportunity to grow beyond them.

Timeframe

From a solid marathon base to a 50km ultra: 12-16 weeks of specific training. For longer distances (100km+) you should first gain 50km experience.

Ultra-training differs fundamentally from marathon training. Here are the most important principles.

Volume is king

In ultra training, the most important thing is time spent on your feet. The weekly volume increases significantly – 70-100+ km/week is typical for serious ultra preparation. But: not all kilometers are running kilometers. Hiking, backpacking, and cross-training also count. The goal is to accustom the body to prolonged exertion – the mode of movement is secondary.

The very long run

For a marathon, you train for runs up to 32-35 km. For an ultra, the long runs continue: 50 km ultra: Long runs up to 40-45 km or 4-5 hours. 100 km ultra: Long runs up to 50-60 km or 6-7 hours. 100 miles: Back-to-back weekends (long run Saturday + long run Sunday) instead of single mega-runs. The focus changes: Instead of kilometers, hours count. '4 hours easy' is more meaningful than '32 km'.

Back-to-back training

An ultra-specific method: Complete long runs on two consecutive days. For example: 30 km on Saturday, 25 km on Sunday. The second day simulates the feeling of continuing to run with tired legs – exactly what you can expect in an ultra. Back-to-back runs are more effective than single very long runs because they require less recovery time and reduce the risk of injury.

Terrain specificity

For trail runners: Train on trails! Your body needs to get used to roots, rocks, ascents, and descents. Practice walking uphill – on steep climbs, walking is faster and more efficient than running. Running downhill is technical and puts different stress on the muscles – train specifically for this.

tempo

In ultra training, almost everything is relaxed. Your ultra race pace will be slow – significantly slower than marathon pace. Most training runs are in Zone 2 or below. Tempo training is less important than for shorter distances, but not superfluous – it improves running economy and basic speed.

Nutrition isn't just an afterthought in ultramarathons – it's the crucial factor. Your body can't store enough glycogen for 8, 12, or 24 hours of exertion. You have to eat on the go – a lot and regularly.

The basic rule

Eat before you're hungry. Drink before you're thirsty. In an ultramarathon, you can't recover once you're in a deficit. Prevention is everything.

How much?

Goal: 200-300 calories per hour. This corresponds to approximately 50-80g of carbohydrates plus some fat and protein. During very long events (24+ hours), the body can utilize up to 90g of carbohydrates per hour with proper training. For shorter ultramarathons (50 km), 150-200 kcal/h is sufficient.

What to eat?

Tastes change during an ultramarathon. What tastes good after two hours can be unbearable after eight. Plan for variety: Gels and sports drinks – quick energy, easy to consume. Often become unappetizing after a few hours. Bars – a bit firmer, more of a 'real food' feel. Salty snacks – chips, pretzels, boiled potatoes, broth. After hours of sweets, the body craves salt. Real food – bananas, oranges, sandwiches, soup, even pizza. A must for long ultramarathons. Personally – some swear by baby food, cola, peanut butter, bacon. Whatever works, works.

Testing in training

Your stomach needs to be trained to digest under stress. Use long runs to test different foods. You'll learn what causes you problems better in training than in a race.

Food stations

Most ultramarathons have aid stations with supplies. Use them: refill your water bottles, eat something solid, and check your condition. But don't spend too long there – time is ticking. Plan in advance what you'll need at each station.

Drop Bags

Many ultramarathons allow you to leave bags containing personal gear at designated points. Use them for: specific food items you prefer; backup gear (shoes, socks, headlamp); motivational snacks or messages from friends.

Ultras require more equipment than a marathon – you're out for longer, the weather can change, and self-sufficiency becomes more important.

Shoes

For road runners: Well-cushioned running shoes. Some runners change their shoes mid-race during very long events (drop bag). For trail runners: Trail shoes with good tread and protection against rocks. The fit is critical – feet swell after 10 hours. Plan on going half a size larger than normal. Gaiters prevent stones and dirt from getting into your shoes.

Running vest/backpack

Unlike in a marathon, in an ultramarathon you often carry your own nutrition. Running vests (hydration packs) are standard: 5-12 liters of volume depending on race requirements. Soft material that doesn't chafe. Pockets for bottles, gels, bars, and a cell phone. Mandatory equipment in many races.

Hydration

Options: Soft flasks – lightweight, space-saving when empty. Hydration bladder – larger volume, drink without stopping. Hard bottles – robust, easy to clean. Most ultrarunners prefer soft flasks – 2 x 500ml is common.

Clothing

Ultra = long time outdoors = weather can change. Packing list (depending on conditions): Rain jacket (often essential). Warm layer (light insulation). Gloves, hat/buff. Spare shirt (sweat gets cold). Long-sleeved shirt for nighttime. Anti-chafe cream (Vaseline, Bodyglide) – everything gets sore after hours.

At night

For ultramarathoners running at night: Headlamp (bright, 200+ lumens). Backup lamp or extra batteries (mandatory at many events). Reflective elements.

mandatory equipment

Many ultramarathons have a mandatory equipment list. Typical items include: a survival blanket, whistle, mobile phone, a specific amount of food and water, and a basic first-aid kit. Check the list for your event carefully – disqualification is possible for failure to comply.

Ultra running is at least 50% mental. Your body is capable of more than your mind believes – but your mind has to learn that first.

The dark phases

Every ultramarathon has its low points. Guaranteed. Your legs ache. Your energy is gone. Your inner critic starts shouting: 'This is pointless,' 'I can't go on,' 'Why am I doing this to myself?' These phases are normal. They will pass. The trick is to persevere until they do. Strategies: Accept that things are bad right now – don't fight it. Focus on the immediate: the next step, the next kilometer, the next aid station. Repeat mantras: 'Relentless forward progress,' 'One step at a time,' 'Pain is temporary.' Change your surroundings: eat, drink, put on some music, talk to other runners.

Pacing mentality

Ultra running isn't a sprint. The goal isn't speed – it's sustainability. Start slowly, stay slow, save energy for later. Many beginners start too fast and pay the price around kilometer 40. Experienced ultra runners then overtake them on foot.

The night

When your ultra runs into the night, you experience something special – and challenging. Between 2 and 5 a.m. is your biological low point. Everything feels worse. Your thoughts become dark. Sleep calls. Strategies: Know that this corresponds to your biological rhythm – not your fitness. Use caffeine strategically (calcium gel, cola). Run with others – company helps. Know: It gets better after sunrise.

The connection

Ultra running also has a spiritual dimension for many runners. Being in motion for hours creates a meditative state. The connection to nature (on trails) is intense. The community is supportive and warm-hearted. These positive aspects help runners get through the tough phases.

Ultra-pacing is an art in itself – completely different from shorter distances.

The basic principle

Start conservatively. Very conservatively. What feels good after 10 minutes can be a disaster after 10 hours. Rule of thumb for beginners: The first half should feel almost too slow.

Speed ​​limits

Your ultra pace is significantly slower than your marathon pace: 50 km (flat): Marathon pace + 30-60 sec/km. 100 km: Marathon pace + 60-90 sec/km, often more. Trail with elevation gain: Pace in terms of time/distance is almost irrelevant – elevation gain dominates. Generally: The longer the race, the slower the start.

Walking is a strategy

In ultramarathons, walking isn't a weakness – it's tactically smart. Uphill: Beyond a certain incline, walking is more energy-efficient than running. Most ultrarunners walk every steep climb. At aid stations: Take time to eat and organize. During low points: It's better to walk and stabilize than to run with cramps and completely collapse. Strategic walking: Some runners plan run/walk intervals in advance (e.g., 25 minutes running, 5 minutes walking).

Stage-based thinking

Mentally divide the race into sections – from aid station to aid station. Each section is a mini-race. Arrive, refuel, next section. This way, 100 km becomes a series of 8-10 manageable stages.

second half

In ultramarathons, true class is revealed in the second half. Those who started smartly can still pick up the pace – or at least maintain it. Those who started too fast are fighting for survival. The best ultrarunners run negative splits – the second half faster than the first. For beginners, the goal is simply to avoid a dramatic drop in speed in the second half.

Avoid DNF

DNF = Did Not Finish. It happens, and it's not the end of the world – but it's often avoidable by: not ignoring serious warning signs (but distinguishing between 'serious' and 'unpleasant'). Managing nutrition and hydration. Riding out mental dips. Knowing and adhering to cut-off times.

Prolonged exertion can lead to problems that don't occur in shorter races. Preparation and quick reactions are crucial.

Blow

The most common problem among ultra runners. Prevention: Wear broken-in shoes (never new shoes during a race!). Apply anti-blister tape to known problem areas. Wear seamless socks, possibly two layers. Keep your feet dry (foot powder). If it happens: Aid stations often offer medical assistance. Apply blister plasters or tape. For large blisters: Puncture them, drain the fluid, disinfect, and cover with a bandage. Don't ignore them – small blisters will become large blisters.

Chafing

After a few hours, everything rubs. Typical areas: inner thighs, armpits, nipples, under the backpack, feet. Prevention: Apply Vaseline or Bodyglide generously – reapply before takeoff and at aid stations. Tape on nipples (important for men!). Wear close-fitting clothing without seams in critical areas. If it happens: Reapplying lubricant helps immediately. For open sores: Clean, apply Vaseline, and use a plaster.

Gastrointestinal problems

Nausea, vomiting, diarrhea – unfortunately common among ultramarathon runners. Prevention: Test your diet during training. Don't eat too much at once. Pay attention to electrolytes in hot weather. If nausea occurs: Reduce your pace or walk. Avoid solid food, only drink liquids. Sometimes cola (sugar + caffeine + carbonation) helps. Ginger or peppermint can also help with nausea. If possible: Take a short break, sit down, and stabilize.

cramps

Muscle cramps, often in the calves or thighs. Causes: electrolyte imbalance, exhaustion, unaccustomed exertion (e.g., a lot of downhill running). Prevention: Replenish electrolytes (sodium!) regularly. Don't start too fast. If cramps occur: Replenish salt (salt tablets, salty snacks, broth). Stretch. Reduce pace. Cramps often resolve on their own after a while.

sleep deprivation

During very long ultramarathons (24+ hours), fatigue becomes a significant factor. Use caffeine sparingly. Short power naps (10-20 minutes) can work wonders. Exercise and splashing cold water on your face are also helpful. Dawn usually brings renewed energy.

An ultramarathon leaves its mark – recovery is an important part of the process.

Immediately afterwards

At the finish line: Keep moving, don't sit down immediately. Dress warmly – the body cools down quickly. Eat and drink – the body needs refueling. The first few hours: Light movement aids recovery. Shower, change into clean clothes. Protein and carbohydrates. Sleep – plenty of sleep.

The first few days

Days 1-3: No running. Only light exercise – walking, gentle swimming. Plenty of sleep. Nutrition: No dieting now; your body needs calories. Expect: Extreme muscle soreness (especially after trail ultras with lots of downhill sections). Swollen legs and feet. Fatigue. Possibly emotional fluctuations (post-race blues).

The first few weeks

Week 1: Active recovery only. Perhaps very short, slow jogs from day 5-7. Week 2: Gradually increase running, but only at a relaxed pace. Weeks 3-4: Resume normal, light runs. Rule of thumb: One day of light recovery for every 10 km of race distance. 100 km = 10 days of minimal activity.

Health check

After an ultramarathon, it's worth taking a look at health markers: How is the body recovering? Are there any signs of overtraining or deficiencies? Inflammatory markers, iron levels, and kidney function can be temporarily altered after extreme exertion.

The Post-Ultra Blues

Many ultrarunners experience an emotional low after a race. You've worked towards this one goal for months – now it's over. That's normal. Strategies: Enjoy the success – you've accomplished something extraordinary. Reflect – what did you learn? Share the experience – write about it, tell stories, look at photos. Set yourself a new goal – but not immediately, allow yourself some time to recover first.

The next step

After adequate rest: What's next? A longer distance? More difficult terrain? A faster time over the same distance? Or simply: Enjoy the next adventure.

Ready to get started? Here are practical steps for your first ultra adventure.

Choose an event

Research events in your region or in a location that appeals to you. Criteria: distance (50 km to start with), profile (flat to moderate), organization (established events with good reviews), logistics (travel, accommodation, support), time limit (realistic for you). Popular introductory ultramarathons exist in almost every region – ask for recommendations in running groups or online forums.

The training structure

Specific preparation begins 12-16 weeks before the event. The first 4-6 weeks: build up volume, get the body used to longer runs. The middle weeks: longest runs (up to 40-45 km or 4-5 hours), back-to-back runs. The last 2-3 weeks: tapering – reduce volume, get fresh.

Assemble equipment

Buy and test everything weeks before the race – never buy anything new on race day! Running vest, shoes, clothing for different conditions, headlamp (if needed), nutrition, and hydration system. Test all your gear on long training runs.

nutrition, training

Your stomach needs to learn to digest under stress. Use long runs to test different foods. Find out what works and what doesn't – before the race.

Mental preparation

Read reports from other ultrarunners. Visualize the race – the good parts and the tough parts. Develop mantras and strategies for low points. Be prepared for anything – and know: You are stronger than you think.

Race day

Start early (most ultras start at dawn). Begin slowly – the temptation to keep up with the pack is strong. Eat and drink from the start – don't wait until you're hungry or thirsty. Enjoy the journey – an ultra is more than just a race.

Welcome to the community

The ultrarunning community is special. Helpful, supportive, and united by a shared passion. Whether you finish in 6 hours or 12 – you're part of it. Welcome.