Ultra Marathon Guide – How to Train, Gear Up and Crush Race Day

If you’ve ever wondered what it takes to finish a race longer than a marathon, you’re in the right place. An ultra marathon isn’t magic – it’s just a lot of running, smart prep and the right stuff on your back. Below you’ll find straight‑forward advice you can start using today.

Training: Build Mileage the Right Way

Start with a solid base. Aim for at least 30‑40 miles a week for a month before you add any ultra‑specific work. Once you’re comfortable, increase your weekly mileage by no more than 10 % each week. This slow growth keeps injuries at bay.

Long runs are the backbone of ultra prep. Plan one weekly long run that’s 20‑30 % of your total weekly mileage. If your goal race is 50 km, work up to a 25‑30 km run. For 100 km events, get comfortable with 40‑45 km runs. Use the same terrain you’ll face on race day – trail, hills or desert – so your legs know what to expect.

Don’t forget back‑to‑back long runs. Two long days in a row train your body to run on tired legs, a common ultra scenario. For example, run 25 km on Saturday and 15 km on Sunday. It also teaches you how to refuel while moving.

Speed work still matters. Add one day of intervals or hill repeats to improve leg turnover and keep your heart rate efficient. Keep the session short – 6‑8 repeats of 400 m or 6‑10 hill sprints – and let the rest of your training be steady mileage.

Gear and Nutrition: Keep It Simple and Effective

When it comes to shoes, pick a pair with enough cushioning for long‑distance stress but still feels responsive. Many runners swap to a lightweight trail shoe for the race and keep a “training shoe” for easy miles. Rotate them every few weeks to extend lifespan.

Clothing should be breathable, moisture‑wicking and free of seams that can chafe. A good base layer, a wind‑proof shell and a pair of compression socks usually cover the basics. Test everything in training – there’s no room for surprises on race day.

Nutrition is the real game‑changer. Aim for 200‑250 calories per hour, split between carbs and electrolytes. A mix of gels, chewable blocks and a salty drink works well. Practice your race‑day fueling schedule on long runs; the goal is to never feel hungry or thirsty.Hydration: carry a bottle or a bladder that gives you 500‑750 ml per hour, depending on heat and sweat rate. If you’re running hot, add a salty snack or electrolyte tablet to avoid cramps.

Gear checklist: shoes, socks, hat or visor, sunglasses, a lightweight pack or belt, a handheld GPS, a small first‑aid kit, and a whistle. Keep the pack under 1 kg to stay comfortable.

Now for the big day. Wake up early, eat a familiar breakfast low in fiber, and double‑check your pack. Arrive early to warm up with a short jog and some dynamic stretches. During the race, stick to the fueling plan you practiced – it’s easier to stick to a routine than to improvise.

Remember to listen to your body. If you feel a niggle, slow down, stretch, and apply any on‑the‑spot first aid you brought. Walking short sections can save you from a bigger problem later.

Finishing an ultra marathon feels like a massive win, but the real reward is the discipline you build along the way. Use these tips, stay consistent, and you’ll cross that finish line with confidence. Good luck and happy running!