Ultramarathon - what is it? How many km is it and how do you prepare for an ultra run?

A marathon? Pfft! Sure, covering 42 km is quite an achievement for many people. But it turns out there are also those for whom that is definitely not enough! Welcome to the fascinating world of ultramarathons, where distances begin where the classic marathon ends. In this article, we’ll take you on a journey through extreme long-distance races that may seem like pure madness to some. We’ve prepared a solid dose of knowledge on how to prepare for an ultra run, what to eat so you don’t say “STOP” and collapse after the first few kilometres, as well as what to wear so you don’t look like a freak of nature out on the course.

From our perspective, an ultramarathon is not just a sport - it’s a lifestyle and an adventure where sweat mixes with smiles, and fatigue with satisfaction. If you’re thinking about or already dreaming of pushing your own limits, this text is exactly for you.

Learn the definition of an ultra run, check out popular events and find out how to prepare for such a demanding effort.

What is an ultramarathon?

According to the most common definition, any race whose distance exceeds the length of a classic marathon can be called an ultramarathon. In other words, anything over 42.195 km can be called an ultra run.

In practice, this means that long-distance races in this category can be several hundred kilometres long. Impressive, right? What also sets them apart from regular marathons is the surface and the terrain. In general, ultramarathons are mainly held off-road (so-called trail running), where the route may lead through mountains, forests, meadows, paths and much more.

How many kilometres is an ultra marathon?

This is probably one of the most common questions asked by beginner ultramarathon runners. As we’ve already mentioned, ultra races start at distances over 42.195 km, but honestly - that’s only the beginning of the fun. In general, the most popular distances in ultra running are:

50 kilometres - ideal for a first ultra and for getting familiar with long distances.
100 kilometres - you could say this is a “classic of the genre” in ultramarathons.
160.9 km (100 miles) - this, in turn, is a true test of every runner’s character.

One of the longest is run over a distance of more than 250 km. The toughest competitors also take part in special time-based events. These are the so-called 24-hour races, where what counts is how many kilometres can be covered within that set time. There are also stage races, which take the form of multi-day challenges.

Fun fact: The longest official ultramarathon in the world is as much as 4,989 kilometres long. It is an event called the Self-Transcendence 3100 Mile Race.

As you can see, in the world of ultra running it’s hard to define a “kilometre” limit. The main benchmark is really people and, more precisely, our endurance, strength, character and imagination.

Where are ultra running events held?

Ultra events are organised practically anywhere you can run. Of course, due to their demanding nature, most races of this kind take place off-road. The “natural” home of long-distance races is therefore: mountains, hills, forests, deserts, and sometimes even… glaciers. Yes! You’re reading that right.

Their routes are marked out, among other places, across unpaved surfaces, gravel, sandy and rocky trails. They often include “natural” obstacles in the form of fallen trees, rocks, cliffs and steep descents.

Paved roads (asphalt, pavement) are few and far between. They are usually found only near the start and finish of each race.

Ultra runners - who is this sport for?

Is it a sport for absolutely everyone? Certainly not. But is it reserved only for superheroes? Not necessarily either.

The perfect candidate for an ultra runner is someone who is patient, very mentally and physically resilient and, on top of that... a little bit crazy. The most important traits of every ultramarathon runner (in our view) are:

perseverance in pursuing a goal - both during training and in races,
the ability to cope with crises, which are a natural part of almost every race,
humility, plenty of humility - both towards the distance and the conditions on the course,
the ability to plan and think strategically.

In general, ultra races may be for you if the marathon has stopped being any kind of challenge and standard long-distance races no longer excite you. Good news for runners who already have a few years under their belt: age does not play such a big role in ultramarathons. Many athletes reach their top form well after 40, and sometimes even after their 50th birthday.

A very important factor is your level of preparation (which you’ll read about in a moment). Taking part in such an undertaking requires training. Otherwise, it may end in very serious injuries.

Ultra races in Poland and around the world

The ultra running scene is developing at an astonishing pace. The most prestigious ultramarathons in the world include:

Ultra-Trail du Mont-Blanc - a royal route leading around the French Mont Blanc massif.
Badwater 135 - an extreme race in Death Valley, with temperatures reaching, attention… as much as 50°C.
Western States 100 in the USA - the world’s oldest 100-mile ultramarathon.
Spartathlon - a historic route running from Athens to Sparta.
Marathon des Sables - a running adventure in the sands of the Sahara.

It is also worth paying attention to race series, including Ultra-Trail World Tour and Ultra Running World Cup. Spartan Race, which we described in another article, also organises its own version of a 50 km race. The difference is that, in addition to running, competitors also have to face numerous obstacles.

Poland also has no shortage of interesting and recognisable events. It is worth mentioning, for example: Bieg Rzeźnika, Dolnośląski Festiwal Biegów Górskich, Bison Ultra Trail, Ultramaraton Karkonoski, and finally Łemkowyna Ultra-Trail.

How do you prepare to take part in an ultramarathon?

Preparing for your first ultramarathon is a process that requires a systematic approach. If any kind of physical activity is completely new to you, our advice is: let it go and start with the basics. Taking part in a long-distance race should be preceded by several years of training and participation in at least a few marathons.

If you can already point to that kind of experience, here are a few tips.

Gradually increase the length of your long runs. A popular rule says: run in a week as much as you need to run in a single race.
Train in the conditions you will face during the event (temperature, terrain profile and surface type). If your ultramarathon will be in the mountains - simply try to train in the mountains.
Work on strengthening your whole body.
Learn proper hydration and nutrition (practise them especially during long runs).
Take care of recovery after running and beyond.

Pace during ultra races. What will be appropriate?

In the category of long-distance races, pace is an issue that keeps many competitors awake at night. And we mean both beginners and advanced participants.

Paradoxically, there is no single right answer. Pace depends on your level of training, the length of the race, the terrain, and finally the goal you want to achieve. It’s no coincidence that the differences between individual competitors are very often measured not in seconds, but in minutes or sometimes even hours.

During your first ultra, your pace should be around 30-50% slower than your marathon pace. If you’re just starting out, don’t focus on breaking records. What matters much more is simply being able to finish this kind of challenge at all and get some enjoyment from it.

Mistakes during ultramarathons. Which ones are best avoided?

Here are a few mistakes worth avoiding:

starting too fast and trying to “chase” results from shorter races,
ignoring the terrain,
failing to adjust your pace to the conditions,
forgetting to take breaks for food and drink.

Clothing for an ultramarathon. What is worth wearing?

In ultra running, there is no room or time for improvisation or testing new gear. This applies not only to training, but also to clothing, which is crucial for both your comfort and safety. The basic rule for choosing running clothes is: go for layering and the ability to quickly adapt your outfit to changing conditions.

To feel good and cover the next kilometres with ease, you’ll need:

breathable thermal base layer underwear,
light and breathable leggings or shorts with pockets,
compression socks to help prevent chafing,
a comfortable T-shirt (short sleeve or tank top),
a waterproof jacket,
a headband or cap.

It’s worth matching your exact running kit to the specific weather conditions. If the sun will be shining, add sunglasses or a cap. If the race will also take place at night, a torch is essential (a head torch). Many runners also reach for poles, which make it easier to tackle steep sections.

However, the most important role is played by your shoes, which must be tested on long runs and matched to the race terrain. Go for specialist trail shoes - ideally with proper cushioning and a suitable tread.

Long-distance runner’s diet. What to eat and drink before, during and after an “ultra”?

As you probably already know, proper nutrition in ultra running is an absolute necessity and, at the same time, an art. During this kind of effort, your body may burn as many as 8,000 - 10,000 calories. So, as you can probably guess, you need to introduce an appropriate nutrition strategy.

A week before the start, increase your carbohydrate intake. 3 - 4 hours before, eat a light meal that is also rich in carbohydrates.
During the effort, take in around 200 - 400 calories per hour (in the form of easily digestible foods). Popular “meals” include all kinds of gels, bars, as well as fruit. From our own perspective, we recommend testing what works best in your case.

Also remember to drink around 400 - 800 ml of fluids (preferably water or isotonic drinks).

More tips about running (and more)?

You’ll find them on the SMMASH blog. And if you’re looking for tried and tested running clothing (for women and men), then… that’s waiting for you too. The difference is that it’s in our shop. You’re welcome!