BEGINNER'S GUIDE TO ULTRA RUNNING

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Once upon a time the goal for any long-distance runner was to complete a road marathon, all of which measure exactly 26.2 miles. These days 26.2 miles is not enough for many runners, who seek to push their bodies further with the goal of completing a trail ultramarathon.

 

In this guide: 

What is an ultramarathon?

Damian Hall’s 10 ultramarathon tips for beginners

Trail ultramarathon races to take part in

Why it’s important to have the right ultra running kit

 

What is an ultramarathon?

An ultramarathon – or ‘ultra’ as they are often called – is any footrace event, race or challenge that exceeds 26.2 miles. It can be run on or off road, or a combination of both. Popular distances for ultramarathons include 50k (31 miles), 50 miles, 100k (62 miles) and 100 miles. That said, there is no limit on the distance an ultramarathon can be, with the longest believed to be the Self-Transcendence 3100 Mile Race.

Many runners step up to trail ultramarathons having previously completed a marathon or event of a similar distance. Some, of course, jump straight in. Even for those stepping up, an ultramarathon can sometimes seem a daunting prospect, requiring plenty of training, planning and dedication.

 

Damian Hall’s 10 ultramarathon tips for beginners

To help any runners who are new to trail ultramarathons – and to enhance the knowledge of those with ultras already in their legs – we’ve teamed up with Damian Hall on this beginner’s guide to ultra running. Damian has contributed 10 top tips for ultra running beginners, which you can read below.

Damian is one of the world’s best trail ultramarathon runners having raced at the sharp end of many famous races including:

· UTMB® (Ultra-Trail du Mont-Blanc)

· Barkley Marathons

· Tor des Geants®

· The Spine Race

He’s also represented Great Britain, holds several record times for ultra-distance challenges – including the 185-mile Wainwright’s Coast-to-Coast – and is a UK Athletics running coach. Damian made the step up from road marathons to trail ultramarathons in 2012.

1. Don’t worry about the numbers

Don’t be put off by the big mileage numbers, they’re easier than they sound. No-one is really interested in your time; they'll just be impressed you covered the distance. This means there's far less pressure than there is in a road 10k, half-marathon or marathon where most runners know their best times, and those of others too.

This makes ultramarathon events more relaxing and enjoyable, in my experience. Plus, you usually have loads of time to complete an ultramarathon course. The Lakeland Trails 55k Challenge, for example, allows you up to 13 hours to cover the spectacular route. That's 4.2kmph. Most people can walk 4kmph, so ultramarathons are perfectly achievable for relatively active people.

 

2. Let your body enjoy it

Ultramarathons can be easier on your body. Okay, you might not agree after your first 100 miler, but a 30-mile ultra on undulating, often soft terrain, at a gentle pace won't batter your body in the same relentlessly repetitive way as 26.2 miles on flat asphalt.

Road running takes place on the harshest, most unforgiving underfoot surface your body can encounter. This makes it troublesome for your ankles, knees and hip joints. In contrast, varied terrain gives your body micro-rests, recruiting different muscles at different times, so others get a break.

 

3. Train your brain

Ultra running is mental (pun intended). Completing an ultramarathon is much more about your levels of determination and mental strength than the size of your muscles, or even how much training you've done. Most of your training will double as mental training – intervals, hill reps, long runs, bonks, those 4am alarms, extra press-ups and so on.

So, test yourself sometimes; do an extra rep or hold that plank 10 seconds longer to remind yourself you’re mentally tough. Also, on race day, I want to feel as relaxed and happy as possible. This might mean resolving work or relationship issues beforehand, but also blocking off time for myself to watch a film or read a book. You don’t want to be on the start line mentally tired or stressed about something. Studies show mental and physical fatigue are closely linked. Also consider your ‘why’ . Why are you doing this? (See tip number 9)

 

4. Don’t worry what others are doing

There's a myth that ultra runners are all banging out 100 miles a week in training. As a UK Athletics coach, I've seen many runners do incredible things on 50-70 miles a week, but also on much less mileage too.

Most ultra runners train much as they would for a marathon but make their long run a little longer over time. And, perhaps run some occasional back-to-back long runs (a longer run, followed by another the next day) but these don’t need to be epic, perhaps 16-20 miles followed by 10-14). Training is important and the better you train, the less you must rely on mental fortitude. But perhaps you'd be surprised by some of the body shapes you might see on the average ultramarathon start line...

Also, if you use Strava (I do), don’t waste time analysing what others are doing. Focus on yourself and your goals.

5. Treat Ultras Like Eating Contests

Ultra are “eating and drinking contests with a little exercise and scenery thrown in", according to Christopher McDougall in his book Born To Run. Your body will need plenty of fuel, so you can stuff your cakehole all day long. Expect cake, flapjacks, crisps, sweets, soup, pasta, pizza, pies, fruit, sandwiches (hungry yet?), teas, coffees, sometimes even beer. Many of us secretly do ultras mainly for the magnificent aid stations.

 

6. Walking is more than ok

 It’s no secret, most ultra ‘runners’ walk or hike a lot, be that in training or racing. Running all of 50 or 100 miles, especially in hills, is just not happening.

Most uphills are hiked to preserve leg muscles. Plus, it can all get a bit tiring. So, after six hours of running, a walking break is not only understandable but advisable. As you'll likely be up in the hills somewhere, there's no crowd to mock you and it can be a smart strategy anyway. If you're keen, efficient power-hiking with poles is an underrated skill. But you could just take it easy instead; you need to let that pizza go down, right? Remember, hills are your friends, not your enemies.

 

7. Find your pace

In ultramarathons the tortoise beats the hare. One of the keys to covering the distance without collapsing in a heap is taking your time. Though people race hard at the front, most relax, enjoy the views, eat a lot of cake and socialise.

Making new best friends is inevitable and you'll be swapping life stories before you know it. Just try to befriend runners with bigger packs as they've probably brought too many chocolate bars and will need to share them with you.

 

8. Try breaking it down

It’s become a cliche, but the classic approach to getting through an ultramarathon is to break it up into bite-sized chunks, checkpoint to checkpoint, even a mile at a time. That approach works. It’s tried and trusted by many top ultra runners.

Try to stay in the moment. And remember, it never always gets worse. Oh, and smile. Smile at other runners, thank the volunteers, high-five the children. The simple smile is proven to be a performance enhancer.

 

9. Know your why

Okay, it is life-coach psychobabble, but there’s something in it. Why are you doing this race? What do you hope to get out of it? Us parents have an unfair advantage here. I find thinking of my kids during a race hugely motivating. Running has many obvious metaphors for life that I want to illustrate. I also want them to be proud of me. They’re not. They still call me Pooh Head.

Raising money for charity, as Nicky Spinks and Ranulph Fiennes do, can be a huge motivator too. Also, think of people who would love to be running but can’t. Or perhaps loved ones who are struggling or no longer with us. Run it for them. Has anyone ever suggested you’re not capable of doing something? Run it for them too.

 

10. Get good sleep

Sleep is one of the biggest legal performance boosters. Just getting a bit more than normal – and reducing mental stress (avoiding social media for example) and fatigue – in the lead up to an ultramarathon race or challenge could make a small but ultimately big difference.

Also, if it helps, be superstitious. I like to wear red for races. Not just because of my politics and my football team, but also because studies have shown that's the colour most likely to triumph in a sporting contest.

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Trail ultramarathon races to take part in

There are countless trail ultramarathon events staged all over the world every year. Amongst the most famous are: 

· UTMB® (Ultra-Trail du Mont-Blanc)

· Western States

· Hardrock 100

· Barkley Marathons

At events like UTMB® staged in the mountains above Chamonix, France, there are several ultra races of varying distances, from 55k (34 miles) to 171k (106 miles), all incorporating lots of uphill and downhill running.

And while these big-name ultramarathons may grab many of the headlines, there are thousands more just as good or challenging. You’ll find ultramarathons staged around city trails, countryside paths, coastal undulations, hillside valleys, big mountains and more. Look online and speak to follow runners for advice on ultramarathons near you.

One of our favourites close to INOV8 HQ in the Lake District, England, is the Lakeland Trails Ultra, with races held over both 55k (34 miles) and 100k (62 miles). This event attracts runners of all abilities and normally sells out in advance.

As well as events and races, many ultra runners like to take on personal running challenges that eclipse 26.2miles. Some will aim to beat record times or Fastest Known Times such as those for the Bob Graham Round, the Pennine Way, the Appalachian Trail and the John Muir Trail.

 

Why it's important to have the right ultra running kit

Running a long way in uncomfortable kit is a great way to turn yourself off the sport. If you plan to do a race, take the time to try kit in training so you iron out any issues well before race day. That vest-pack strap that rubs on your collar bone for an hour might not be so bad, but for 5+ hours? It’s not fun.

Shoes built with extra comfort are perfect for ultra running. That doesn’t just mean having extra cushioning (indeed some runners prefer less cushioning), but things like a soft inner shoe feel and a wider-toe box so that as your toes start to inevitably swell, they have more room to stay comfortable. Check out our TRAILFLY range of trail and ultra running shoes, which tick all the boxes.

Damian says: “Everyone’s feet are different, so find a pair that suit your individual shape and running style. The TRAILFLY G 270 really suits me.”

It’s also important to use a comfortable hydration pack that moulds to your upper body. You want it to become your best friend, but one you hardly know is there. Depending on how much kit, fluid and food you are going to carry, you must then decide on what volume-size pack you want.

A good option is our ULTRAPAC PRO 2IN1 as this can be used as either a 5-litre vest for shorter runs or a larger 12-litre pack for longer runs. This pack won HYDRATION RUNNING PACK OF THE YEAR in the Live For The Outdoors 2023 Trail Running Awards.

 

About Damian Hall

Damian Hall is a record-breaking ultra runner, UK Athletics coach, INOV8 ambassador and co-founder of The Green Runners. The veteran runner and dad-of-two won the 2023 edition of the 268-mile Spine Race in a men’s course record time. Three months later he completed 4 of the 5 loops at Barkley Marathons, the world’s most notorious ultramarathon. Damian finished 5th at the 2018 UTMB®, the biggest ultra-trail race on the planet.

 

READ MORE FROM INOV8 AND DAMIAN HALL:

Six essential strength exercises for trail runners

10 tips for running uphill and downhill

Beginner’s guide to trail running

 

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