If you think an ultra-marathon is just a marathon on steroids, that’s like saying Everest is just a tall mountain. Distances of 50 km and above require a strong body, a steely character, a resilient stomach, and the ability to befriend pain. Preparing for such a race is a project that takes months, sometimes years.
The main principle: you don’t train to beat others, you train to finish the race.
Getting Started
The first thing you need is not sneakers (although they will come in handy), but a specific plan. Mindless running based on the principle of “the more, the better” often ends in injuries, chronic fatigue, and loss of motivation. Choose a race based on your current abilities: trail or asphalt, 50 km or 100 km, with or without elevation gain. This will determine your training style and equipment requirements.
Before you start training, it is advisable to have a medical examination. If you are over 35 or have a chronic illness, have an ECG and consult your doctor. This is not a formality, but insurance for your future.
Preparation for a medium-level ultra (50–60 km) will take four to six months, provided that you already run 20–30 km per week. If you are just starting out, allow at least a year.
What to Include in Your Training Plan
Training for an ultra should not consist of daily half-marathons. On the contrary, too much training will quickly lead to burnout. The approach should be varied and balanced: it is important not just to increase your mileage, but to strengthen your body and teach it to recover.
Basic elements to include in your training:
- Long runs once a week: gradually increase the distance. These develop endurance and teach you to persevere.
- Fatigue running: two consecutive days of training to simulate race fatigue.
- Intervals and tempo runs: to improve overall speed and endurance.
- Strength training: targeting the leg, core, and back muscles for stabilization and injury prevention.
- Rest and active recovery: to give your muscles time to rebuild and adapt.
The better you plan your weekly routine, the more stable your body will be on race day. The key is consistency, not unbearable workouts.
Nutrition, Mindset, and Gear: Three Pillars of Success
Training alone won’t make you a top runner. Every little thing matters in long-distance running: how you eat, what you think, and what you wear. All of this directly affects your chances of reaching the finish line with a smile instead of tears.
Here’s what you need to take care of in advance:
- Nutrition: train not only your legs but also your stomach. Try eating gels, bars and electrolytes during your runs.
- Mental resilience: run in the rain, at night, on difficult terrain. The more “less than ideal” conditions you encounter, the more confident you will be during the race.
- Equipment: shoes, socks, running backpack, anti-chafing cream, everything must be checked. Never wear anything new on race day.
And don’t forget: in ultra-running, everything adds up. Small mistakes that you ignored during training can turn into big problems in reality. Skipping breakfast, wet socks, forgetting electrolytes, all of this will add up to extra kilometers of suffering.
One Week Before the Start: Nothing Extra
The last few days before the race are a time to slow down. Cut your training volume in half, eat your usual foods, and get plenty of sleep. Most importantly, don’t try anything new. New running shoes, new foods, even a new way of tying your shoelaces are all potential sources of problems.
An ultra-marathon is a serious challenge for your body and your routine. The calmer and more confident you are when you enter the starting corridor, the higher your chances of reaching the finish line.