One of the most common questions people have when they first hear about ultramarathons is, "Do you sleep during an ultramarathon?" With events that can stretch for hundreds of miles and sometimes take days to complete, it's no wonder the topic of sleep comes up so often!

Sleep strategies in ultramarathons can vary widely depending on the race distance, the runner's goals, and their individual needs. While some ultrarunners push through with nearly no rest (or none at all!), others may incorporate sleep as a vital part of their race strategy.

In this article, we'll explore the role of sleep in ultramarathon racing and how runners manage this essential aspect of endurance running. Here's what we'll cover:

• How Long Does it Take to Run an Ultramarathon?: An overview of ultramarathon distances and typical finish times.
• Sleep Deprivation in Ultramarathons: The impact of sleep deprivation and the phenomenon of "sleep monsters."
• Sleep Strategies for an Ultramarathon: Practical advice on how to incorporate sleep during a race.
• Tips for Safe Sleeping During a Race: How to safely manage naps or sleep breaks on the course.

Whether you're a seasoned ultrarunner or new to the sport, understanding the basics of sleep during ultramarathons can help you prepare for your next big race and get to the finish line safely.

How Long Does it Take to Run an Ultra Marathon?

An ultramarathon is any race that exceeds the standard marathon distance of 26.2 miles (42.2 kilometers). While marathons have a set distance, ultramarathons vary widely, with common distances including:

• 50 kilometers (31 miles)
• 50 miles
• 100 kilometers (62 miles)
• 100 miles

Beyond these distances, some races stretch to 200 miles or more, taking place over multiple days.

Whether or not a runner chooses to sleep during an ultramarathon depends on several factors, including the race distance, how long the race is expected to take, and the runner's goals. Runners aiming for top finishes or podium positions will often try to minimize sleep, pushing through fatigue to maintain their pace. In contrast, newer ultramarathoners or those simply aiming to finish within the cutoff times may incorporate planned sleep breaks to manage their energy and alertness for the duration of the race.

Ultramarathon running coach Cody Moore says this about sleep during Ultras:

"Some people do sleep during the longer ultramarathons. And often, it's usually just short naps in the dirt along the side of the trail. They're not sleeping a full six or eight hours like a normal night, but it's 20 minutes or even an hour, just enough to let your brain rest and give yourself just a little bit more juice to push through."

Shorter Ultramarathons

For shorter ultramarathon races, such as 50K and 50-mile events, the average finish times are typically within a range where most runners will not need to stop and sleep. A 50K race can often be completed in 4 to 10 hours, while 50-mile races may take anywhere from 8 to 14 hours for the majority of participants.

Since these races generally take place within a single day, runners can usually rely on their regular sleep patterns, fueling strategies, and pacing to carry them through without the need for a nap.

100 Mile Races, 200 Mile Races, and Other Extra Long Events

As ulta race distances extend to 100 miles, 200 miles, and beyond, sleep becomes a much more critical factor in race strategy.

The average finish time for a 100-mile race can range from 20 to 36 hours, depending on the course difficulty and the runner's pace. For 200-mile races, finish times often stretch to 60 to 100 hours or more, making it nearly impossible to complete without some form of sleep.

Most 100-mile races have generous cutoff times, often between 30 and 36 hours, allowing runners the flexibility to incorporate sleep if needed. In these longer races, many runners choose to take short naps or brief sleep breaks at aid stations or designated rest areas to manage fatigue and maintain mental clarity. For 200-mile races and other multi-day events, sleep becomes even more essential, with many runners planning for several hours of total sleep time spread throughout the race.

Sleep Deprivation in an Ultramarathon

Sleep deprivation is a common challenge in ultramarathons, especially in races that stretch beyond 24 hours.

The effects of sleep loss can include:

• Decreased mental and physical performance,
• Impaired decision-making
• Slower reaction time
• Increased risk of injury.
• In extreme cases, hallucinations, emotional instability, and other psychological effects

Each of these effects will, at the least, negatively affect athletic performance and, at worst, can make it difficult to continue running safely.

Sleep Monsters and Hallucinations

One of the more surreal aspects of ultrarunning is the phenomenon of "sleep monsters," a term used to describe the hallucinations and altered mental states that can occur as effects of sleep deprivation.

These experiences can range from seeing imaginary objects or people on the trail to feeling disoriented, confused, or overly emotional. While not everyone will experience sleep monsters, they are a well-documented occurrence in ultra-distance events, especially those that last more than 24 hours.

Hallucinations often happen in the later stages of the race, when runners are particularly fatigued and sleep deprived. Runners might see things that aren't there, like animals, vehicles, or people, or they may struggle to distinguish reality from imagination. These experiences can be disconcerting and frightening, but they are typically a result of the brain's response to extreme fatigue and lack of sleep. They can be managed with a little bit of rest.

Recognizing the onset of sleep monsters is important, as they are a sign that the body and mind are in need of rest. Taking a short nap or a brief sleep break can often alleviate these symptoms, allowing the runner to continue safely and with a clearer head.

Slowed Reaction Times and Fatigue

Sleep deprivation doesn't just affect the mind—it can also slow reaction times and increase overall fatigue, making it harder for runners to navigate technical terrain, maintain their pace, and make sound decisions on the trail. Slower reaction times can be particularly dangerous on rugged or technical courses, where a misstep or stumble can lead to injury.

Sleep deprivation during the race also impacts a runner's ability to stay focused and alert, which is crucial in ultramarathons where terrain, weather, and other variables can change rapidly. Addressing sleep needs, even with short naps, can help mitigate these risks and keep the runner moving forward safely.

Sleep Strategies for an Ultramarathon Runner

When it comes to managing sleep during an ultramarathon, there is no one-size-fits-all approach. Different strategies work for different runners, and finding what suits you best often involves some experimentation during training. Whether you're planning to power through with minimal sleep or incorporate naps during the race, having a strategy in place can help you manage fatigue and stay on track.

Take Naps Periodically

One common sleep strategy for ultramarathons, especially longer events, is to take short naps periodically throughout the race.

Short naps, even as brief as 10 to 20 minutes, can provide a surprisingly restorative effect, helping to clear the mind, reset the body, and reduce the cumulative impact of sleep deprivation. These brief rest periods can be enough to stave off the worst effects of sleep monsters and allow you to continue moving forward with renewed energy.

Understanding basic sleep cycles can help you optimize the timing of your naps. A full sleep cycle typically lasts about 90 minutes, but since most runners won't have the luxury of taking full naps during a race, shorter naps that don't enter deep sleep stages can still be beneficial.

However, it's important to be aware that waking up in the middle of a deep sleep stage can lead to grogginess and disorientation. Experimenting with different nap lengths in the months leading up to the race can help you find the optimal sleep duration that refreshes you without leaving you feeling worse.

Sleep During an Ultramarathon in a Safe Location

When planning to sleep during an ultramarathon, it's crucial to find a safe and secure location to rest.

Many runners choose to lie down near aid stations, where there are volunteers, other runners, and easy access to food, water, and medical support if needed. Aid stations often have designated rest areas or tents where runners can take a break, making them an ideal spot for a quick nap.

It's important to avoid straying too far from the trail or sleeping in secluded areas where you might not be easily seen. Staying close to the race route ensures that you can quickly get back on track once you're ready to continue. Setting an alarm (or even two or three) can help you wake up on time, and if you have crew or pacers, they can assist in keeping you on schedule and ensuring you don't oversleep.

If possible, having someone there to wake you up can be a helpful safety net. Whether it's a crew member, fellow runner, or volunteer, having a plan in place for getting back on your feet can make a big difference in keeping your race strategy on track.

Wrap Up

Sleep strategies are an essential part of ultramarathon preparation and can significantly impact your race experience and performance. Whether you're aiming for a top finish or simply want to finish the race within the cutoff, having a plan for managing sleep can help you navigate the challenges of long-distance running with greater confidence and safety.

Key points to remember include:

• Understand Your Race and Goals: Your need for sleep during the race will depend on the race distance, duration, and your individual goals.
• Manage Sleep Deprivation: Be aware of the signs of being sleep-deprived, such as hallucinations and slowed reaction times, and address them with rest.
• Incorporate Naps: Short naps can be highly restorative and help you manage fatigue without significantly disrupting your race.
• Sleep Safely: Always choose safe locations for resting, such as near aid stations, and use alarms or crew to help you stay on schedule.

By planning and experimenting with sleep strategies during training, you can find the approach that works best for you and enjoy a successful ultramarathon experience. Whether it's a quick nap on-course or running through the night, being prepared for the sleep challenges of ultra distance running will help you stay strong and reach your race goals.

And to make sure you're properly trained for your ultra marathon, be sure to try a free training plan on the MOTTIV training app.

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_{Article fact checked by Ultramarathon Running Coach Cody Moore.}