How to run your first ultramarathon: A complete guide
Can a beginner do an ultramarathon? If you’re considering taking on the ultra distance, we’ve got you sorted with everything you need to know when it comes to ultra training, racing, nutrition, and gear.
So you’ve decided to run your first ultramarathon. Sounds scary when you say it out loud, doesn’t it? You are entering a new world of endurance running. Forget about pace, time, and negative splits, ultramarathon running is a different sport entirely. Get ready to push the limits on what you thought was possible and take on your biggest challenge yet!
Running your first ultramarathon is no walk in the park. We’re not in 5km or half-marathon territory anymore. You will need to put into place a solid and comprehensive plan of action when it comes to your ultra training and preparation.
In this article, we will cover everything you need to know and more on how to holistically structure your ultramarathon preparation leading up to the big day and beyond. We will take you through how to build the right ultramarathon training plan for you to ensure you not only complete your first ultramarathon, but remain healthy in mind and body while doing so.
Our top 11 tips will cover ways to incorporate runner strength training, how to prepare for race day, and all the ultra-specific kit you’ll need. We’ll cover key nutrition information you need to know, and offer support when it comes to the mental side of ultra training and how to hit the right work/life/training balance. Whatever it is, we’ve got you covered.
Jump ahead to our top 11 tips for running your first ultramarathon:
- Build a base
- Find a training plan
- Strength training for endurance running
- Race-specific preparation
- Injury prevention practices
- Ultramarathon essential gear
- Fuelling your runs
- Plan your best race-day strategy
- Mental fitness and ultra motivation
- Finding a work/life/training balance
- Post-race
How to get started ultra running: 11 key tips for beginners
1. Build a base
A beginner can certainly complete an ultramarathon, we are all beginners when it comes to taking on a distance for the first time. There are, however, certain building blocks you can put in place to prepare your body, both physically and mentally, for the effort.
When it comes to planning your training build coming up to your first ultramarathon, it’s essential to first take a step back and look at your training as a whole over not just the past few months, but years.
Have you built a consistent running foundation over the past years and months where you’ve ran at least 2-3 times a week, over distances of anything from 5-21km? If you have, this is the initial base onto which you will construct the foundations of your ultra running training.
Your very first training block should be all about consolidating your base, becoming really consistent and used to regular runs and being comfortable running for at least an hour.
A solid base will help you to avoid injury later on, it’ll make you more capable of adapting to a slow and steady build of distance and intensity in training.
2. Find a training plan
How long should I train for my first ultramarathon? This is probably one of the first questions on your lips when you first thought about taking on your very first ultra race.
A runner who has perhaps competed in half marathons, but never the full marathon or ultramarathon distance, should put aside a good chunk of time to build up your training safely and (we hope) enjoyably.
That being said, we would recommend a timeframe of three to six months, with a sweet spot of 16-weeks being a good amount of time to train without the pressure of race day looming too soon on the horizon. Of course, this is personal preference.
There are loads of running apps out there, as well as some really good triathlon training apps, that will help set you up for your personal ultramarathon goal. For those with the means, it’s also a great idea to get the expertise of a running coach.
Aside from that, the key ingredients of a good training plan are:
- Foundational first few weeks to ease the body into training.
- Gradual increase in distance and intensity.
- A de-load week every few weeks to give the body time to adapt and recover.
- A peak period where you cover your longest distance.
- A minimum of two weeks of tapering for the race, where you’ll decrease in distance and time to shake any long run fatigue and get you to that startline energised and injury-free.
Within your weekly training plan, you should have 4-6 run sessions, including a hill or interval session, a tempo session where you practice running at race pace, an easy shake-out run, and a long run that gradually increases in distance by no more than 10% per week.
The main aim here is to avoid overtraining and overuse injuries from doing too much, too soon, in your run training.
Your ultramarathon training plan should also include rest days and/or active rest days with cross-training and strength training being key components. Take a look at the point below for more on run strength and conditioning.
3. Strength training for endurance running
Running over long distances and periods of time like the 42.2km marathon and longer puts a huge strain on the body. Each footfall effectively sends three times your body weight of impact through the body, which is then absorbed by the muscles, joints, tendons, etc.
You should absolutely be looking to bulletproof your body in training to avoid any injury or lasting damage from the impact of ultramarathon running.
Runners who do not strength training regularly already should look to incorporate approximately 2-3 strength training sessions per week.
These sessions should focus on leg strength, single-leg strength, balance and stability, with some core, mobility and stretching included. They should also include a few powerhouse moves to benefit the whole kinetic chain – remember, everything is connected.
Consider working on movements to improve your explosive power, as well as strengthening your body across all planes of movement. Both for strength in forward movement, as well as side to side and rotational, this is particularly important for trail runners.
Exercises to consider include: leg press, calf raises, squat, single leg squat, Bulgarian split squat, lunges, kettlebell swing, deadlift, press-up, pull-up, chest press, hanging leg raises, plank, etc.
We recommend consulting an expert for a strength and conditioning plan relevant to your ability, body, and goals. If you don’t have access to machines or equipment, don’t underestimate the utility of bodyweight exercises.
4. Race-specific preparation
Are you running a road or trail ultramarathon? Is the course hilly or relatively flat? Your answers to these questions will completely change the course of your ultramarathon training.
A road ultramarathon training plan should have around two-thirds or a half of the run training on road and harder surfaces, so that you can get used to running long distances over this kind of terrain.
It’s still useful to maintain some off-road runs, softer surfaces should reduce your impact load on the body, while still enabling you to build up that all-important time on feet.
Meanwhile, training for an off-road ultramarathon should be at least 80% on the trail, so that you have time to develop trail agility and strength for running on a more technical surface. Most ultras tend to be off-road or mixed, rather than purely road.
Often, a trail ultra will also have more undulating elevation than on the road, though of course, this depends on your specific race route. Be sure to include some hill reps in your weekly training schedule if this is the case.
Other key race-specific preparations include testing out your nutrition and fuelling strategy (more on this later) and getting your body used to training at the same time of day as your race will be.
It can also be a good idea to do some sessions on less sleep, as it’s unlikely that you’ll get loads of sleep the night before race day (though if you do, chapeau!).
5. Injury prevention practices
As a runner, you’ll already be well aware that running high volumes comes with its own risks. The impact of running on the body makes you more susceptible to injury, so it’s essential to do all you can to mitigate the damaging effects by using tools such as stretching, mobility, foam rolling, massage, and rest.
Warm-up and cool-down
You may think that as an endurance runner, your first 5km can be your warm-up. And while that may work for many people, we’d encourage you to warm up your muscles before a session to avoid straining them. This is especially key when running in cold conditions and when doing an interval or sprint session.
Equally, think of a cool-down as a form of self-care, you’re thanking your body for putting the work in and looking after its longevity with a few stretches and foam rolling to ease off tightness and reduce the oncoming DOMS (delayed onset muscle soreness) after a hard workout.
Mobility
Incorporating mobility into your training program is wonderful not just for running, but also for your general physical health. If you really want to be healthy and strong on all levels, then you need to start thinking about your fitness in a holistic sense.
Mobility keeps you agile, flexible, and capable of taking on physical challenges and remain capable as you age. Mobility exercises for runners should increase your range of motion, keep everything aligned, and help maintain flexibility.
Foam rolling and massage
Not everyone is a fan of this, but I for one am a convert. Pick up a foam roller for around £10 and you have an indispensable tool when it comes to warming down after a run and undoing those tight muscular knots.
Opt for either a smooth or bumpy surface and roll out those calves, hamstrings, quads, glutes, and IT band. A trigger point ball, or lacrosse ball, is ideal for massaging the tight fascia underfoot to complete the session.
Similar to foam rolling, massaging either with a massage gun or by hand is a great way to ease out tight muscles or warm them up before a workout. Start gently and work your way up the muscle, massaging in the direction of the heart.
Don’t push too hard if you have a particularly tight spot or injury, just enough to encourage increased blood flow to the muscles, which brings with it oxygen to repair and take away toxins.
Rest
It sounds too simple, and as runners, we’re not made to stand (or lie) still, but rest is really the most effective form of recovery. When we sleep, the body repairs and regenerates, rebuilding stronger broken-down muscles and restoring energy supplies. Sleep is absolutely essential, especially during build phases and ahead of a race, as well as all the other time, too!
Do not underestimate the benefits of a good night’s sleep. If you’re not one for taking rest days and always opt for active rest with some light cross-training, we’d recommend switching it out for a complete no-training day once in a while, to give the body a chance to rest and reset.
6. Ultramarathon essential gear
You’re not in 10km territory anymore. Running an ultra marathon requires certain essential gear to keep you safe, fuelled, and comfortable for the whole race. Get used to the idea of wearing a pack while running, and incorporate it into your long runs.
Your ultramarathon race pack information should list the obligatory gear that you’ll need to carry with you throughout the race, but here’s a list of some of the main kit:
- Running pack: this should have enough capacity for extra layers, nutrition, and hydration. Look for packs of at least 8L-12L as a minimum, and practice running with it. The pack needs to sit comfortably, with good shoulder and waist adjustment straps. A gender-specific pack could be your best bet for comfort. Here’s a list of our favourite hydration packs for running.
- Hydration: The race will probably state a minimum literage to carry with you. If it’s a hot time of year, you’ll want to bring extra and hydration tablets or salts with you. There may be water points en route, but you should also be self-sustainable if needed. We recommend two softflask 500ml bottles on each side strap and a larger hydration reservoir in your main pack compartment.
- Nutrition: It’s likely you’ll be required to carry emergency nutrition, with calories marked on it, that you’ll only consume if you get lost or in an emergency. For this, pack the most calorie-dense foods you can find like nuts or nut butter. For your main nutrition, go with carb-rich foods you find easy to consume on the go. Take a look below for our nutrition advice.
- Safety gear: This will depend on the climate and season you’re racing in, but could include a safety whistle, insulation blanket, waterproof running jacket, running hat or buff, and a small first-aid kit. Your race organisation will provide you with a list of mandatory safety kit, be sure to follow it to the letter.
7. Fuelling your runs
During training, be sure to consume your full three balanced meals per day, along with energy-boosting snacks before and during runs, and protein-rich meals following runs. You should practice eating the same kinds of foods during training as what you’ll be using to fuel yourself on race day.
During a long run, you’ll want to pack carb-filled foods like running energy gels, peanut butter and jam sandwiches, salty potatoes, or sweets. These foods should have fast-releasing carbohydrates to give you an immediate energy boost, these carbs can be found in more processed sources like white bread, non-wholemeal pasta, and sweets.
For really long races, you’ll also want to incorporate some protein and long-releasing carbs for slow-releasing energy and to rebuild the muscle. Leading up to the race, consider carb-loading to race stronger.
Hydration is also key for ultramarathon training, both before, during, and after a run. Running in a hot climate will necessitate the addition of hydration tablets or powder to replenish electrolytes lost in sweat.
After a long run, look to replenish your energy stores with both carbs and protein-rich foods like nuts, meat, tofu, milk, and some veggies. Be sure to drink enough fluids to remain hydrated and give your body a head-start on recovery.
8. Plan your best race-day strategy
As it’s leading up to the big day, it’s important to put into place everything you can to have a successful and enjoyable race. This means planning out race day, as well as the days before and after the event.
Food
Have a plan for what you’ll eat the day before the race and for your race-day breakfast, make sure it’s nothing too abnormal or heavy so that your body is used to digesting it. If you normally have a spag-bol on a Friday night before your Saturday long run, then we suggest you stick to what you and your body know!
Sleep
The week leading up to race day, try to get a regular sleep pattern that allows for optimum rest and early nights. Most races are quite early in the morning, and could require additional travel the day of to get to the start point, so get your body used to early starts so that you don’t feel too tired at the start line.
Gear
Be sure to lay out all your tried and tested ultra gear the night before the race, with your race number already pinned on in preparation. All your nutrition and bottles to be filled should be lined up and you should have everything in order. There’s no need to add stress or spend time faffing in the morning.
Logistics
Read all the race information given to you, yes that includes the athlete’s booklet and logistic information. You should be aware of where you can park, have already booked your parking if necessary, and know how long it takes to get to the event. Or, you should be staying only a short walk away from race HQ.
Plan out your pre-race morning so that you have plenty of time to stand in the port-a-loo queue at least twice, eat your pre-start banana, and do a few warm-up drills if you want. Race morning should involve minimal stress.
If you have family and friends supporting you, plan where on the course they could see you and have this in mind when you’re breaking up the miles. It’s amazing the amount of motivation it gives you knowing that a loved one is just around the corner.
9. Mental fitness and ultra motivation
By the time your ultramarathon race rolls around, you should be already pretty motivated and prepared thanks to all your long runs and hours put in during training. That being said, to cover a distance of over 42.2km, you need your ‘why’ in the forefront of your mind.
Your reason for running should be your motivation. Perhaps you want to test your limits, you’re running for charity, or you simply love the feeling of freedom and strength running long-distance gives you. Whatever it is, hold onto it and don’t lose sight of the bigger picture in the later stages of the race, when everything starts to hurt.
If it works for you, think of a mantra to keep you going – I’ve used ‘one step at a time’ before – which you could write on your hand/arm or just keep in your mind for when the going gets tough. In training, you should be used to running on tired legs, in non-ideal weather conditions (read, rain and cold, or heat), so that whatever the day throws at you, you can handle it.
10. Finding a work/life/training balance
As your ultramarathon training ramps up, you may start struggling to juggle your training with your work schedule and family/social life. This is normal. Long distances require a certain amount of training time. Don’t despair though, it’s all about training smarter, not harder.
By this, we mean that you should try to align all facets of your life as much as possible. Multitask. For you, this could be in the shape of running your work commute, catching up with your mates at the gym, or taking your lunch break to run a few laps and get some fresh air during your work day.
For those with kids, think of your training as a chance to involve the whole family, with pushchair runs, cooking sessions to prepare your meals or run flapjacks for the week, or taking them out on the canoe/paddleboard to get an arm workout in.
Fitting everything in is hard. We’re not denying that. And you will have to say no to some plans, and miss out sometimes. There are sacrifices to be made. But at the end of the day, you have decided to run your first ultramarathon for a reason. Endurance running takes dedication, but the rewards are huge. Don’t forget that.
11. Post-race
Last but certainly not least, during all your planning, don’t neglect the post-race period. Building up to something as monumental as your first ultramarathon will span a long period of time and take a lot of blood, sweat, and tears. So once you’ve finished your race, what next? After the celebration of achieving such a lofty goal and the satisfaction of a race well run wears off, you may find yourself in post-race blues territory. This is completely normal.
Firstly, we advise you to take time to look after your body immediately after the race. Treat yourself with the care and consideration you would for your best friend. Refuel with wholesome and nourishing foods, stretch, put your legs up (literally, elevate them), and rest for a few days with some gentle walks or swims. Once it’s time to start running again, take it easy and focus on enjoyment rather than a particular pace or time.
Re-connect with why you love running in the first place. You may feel lost without a big goal like the ultramarathon on the horizon, but use the time to do all the things you didn’t have time for before, like seeing friends and taking that trip. Meanwhile, try to stay consistent with good wellbeing practices, like getting enough sleep, eating healthily (some treats are fine, of course) and getting out in nature.
If you follow all these tips then when it’s time to start thinking about your next goal, you’ll find it easier to get the ball rolling and feel excited. Perhaps you’ll decide to take on your first triathlon or Iron-distance race. Above all, be kind to yourself. You have just completed your first ultramarathon – you did it!
Note: We highly recommend consulting a coach or trained professional to advise you during your ultramarathon preparation and training. Be sure to train within your limits and listen to your body to avoid injury.
Kate Milsom
Freelance sports journalist 
