Let's say you've gone through a marathon training cycle or two, or maybe raced some 5ks, 10ks, or half marathons, and now you find yourself looking for a new challenge. Enter the world of ultramarathons! But what is an ultramarathon?

An ultramarathon, often simply called an "ultra," takes running to the next level by challenging athletes over distances well beyond the standard marathon length, often on unique and sometimes difficult off-road courses.

In this article, we'll explore the following key concepts to help you understand the basics of ultramarathons and what makes them distinct from other running races:

• Defining the Ultramarathon: What qualifies as an ultramarathon, and what are the typical distances?
• Terrain and Elevation: How ultramarathons differ from road races in terms of terrain and elevation gain.
• Training Differences: How training for an ultramarathon varies from preparing for a marathon.
• Nutrition and Self-Sufficiency: The unique nutritional needs and self-sufficiency required for ultra running.

Whether you're an experienced marathoner or a curious new runner, understanding these differences can inspire you to consider the challenge of running an ultramarathon and prepare you for the dedication and adventure it involves.

What is an Ultramarathon?

Put simply, an ultramarathon is any running race longer than a marathon's 26.2 miles (42 kilometers).

The term "ultramarathon" encompasses a wide variety of events. Unlike marathons, which have a set distance, ultra races can vary widely in length. Some of the most popular ultra distances start at 50 kilometers (about 31 miles) and can extend to 100 miles or even more. Some ultra events are not even measured by distance but rather by time, such as 24-hour races.

Typical Distances for Ultra Marathons

Ultramarathons come in various lengths, with some standard distances that are popular among runners.

The most common starting point for an ultramarathon is the 50-kilometer race, which is just over 31 miles. This distance is often seen as a natural progression for marathoners looking to venture into the world of ultra running, offering a taste of the ultra experience without venturing too far from the marathon distance.

Beyond the 50K, some popular ultra-marathon distances include:

• 50 miles (or 80.5 kilometers)
• 100 kilometers (about 62 miles)
• 100 miles (or 161 kilometers)

There are even some races that stretch beyond 100 miles, taking place over multiple days.

What is the Difference Between a Marathon and an Ultra Race?

At first glance, the most obvious difference between marathons and ultramarathons is the distance. But as you delve deeper into ultra running, you'll discover that the differences extend far beyond just the miles covered. Ultramarathons present unique challenges that test a runner's mental and physical endurance in ways that marathons do not.

Distance

The most basic difference between a marathon and an ultramarathon is, of course, the distance. While marathons are fixed at 26.2 miles (42.195 kilometers) ultramarathons can range from 50 kilometers to 100 miles or more. This leap in distance requires a shift in mindset and preparation. Popular ultramarathon distances include:

• 50 Kilometers (31 Miles): A common entry point for ultrarunners, offering a manageable step up from marathon distance. One popular race in this category is the Gorge Waterfalls 50K in Oregon.
• 50 Miles: Doubling the marathon distance, 50-mile races like the JFK 50 Mile in Washington, D.C., are becoming increasingly popular.
• 100 Kilometers (62 Miles): Races like the Lavaredo Ultra Trail 100k in Italy test endurance and strategy over a longer, mountainous course.
• 100 Miles: Iconic races like the Western States 100 in California or the Leadville 100 in Colorado are target events for many serious ultrarunners.

These races often have generous time limits, allowing participants plenty of time to navigate the challenging terrain and get across the finish line.

Terrain

Ultramarathons often take place on trails, offering a different experience from the road-based marathons many runners are used to.

Trail running involves navigating paths through forests, mountains, and deserts, which provide breathtaking scenery and unique challenges. The terrain can vary from smooth paths to rocky, technical sections that demand careful footwork and balance and require focus, strength, agility, and adaptability. The diversity of the terrain means that no two ultramarathons are the same, adding to the allure and challenge of ultrarunning.

While most ultramarathons take place on remote trails, there are some ultra events on the roads or even in big city environments.  For example, the Marine Corps Marathon 50K typically starts at the same time as the Marine Corps Marathon in Washington, DC, and is popular with road runners because it is run entirely on tarmac.

Although rare, ultramarathons can even be run on rubberized tracks. The Dawn to Dusk to Dawn (D3) Race in Pennsylvania, for example, is an endurance event that tests how many laps of a 400-meter rubberized track participants can complete in 24 hours. These sorts of events require huge amounts of mental strength, in addition to physical endurance.

Elevation Gain

Many of the most popular road marathon races are designed for speed.  They are raced on mostly flat or downhill courses, and are advertised as "fast" courses where personal records are abundant.

Ultramarathons are very different in that regard. Ultra events are more about the challenge than the speed, and they often include lots of hills and significant elevation gain.

The elevation profiles of ultramarathons can vary widely, with some races featuring thousands of feet of climbing.

For example, the Hardrock 100 in Colorado boasts over 33,000 feet of elevation gain, taking runners through rugged mountain terrain. This emphasis on elevation makes ultramarathons unique, as runners must train specifically for climbing and descending, honing their skills to tackle steep ascents and manage the impact on their bodies during long descents.

Community

While many athletes compete in marathons and shorter road races with the goal of setting a personal record or running as fast as possible, the ultra-running vibe is quite different. The spirit of the ultramarathon lies not just in the distance but in the additional challenges posed by terrain, weather, and elevation.

The ultra running community is also unique and welcoming. Most ultra events include fewer runners than typical road running races, and most racers have a support crew to help them reach the finish line. Ultra runners rely on their crew and fellow racers for physical and emotional support, often forging special bonds.

What are the Unique Aspects of Ultra Running Training?

Training for an ultramarathon differs significantly from preparing for a marathon. While both require dedication and structured workouts, ultra running training demands additional focus on building endurance, strength, and self-sufficiency.

Prioritizing Different Workouts

Ultra-running training still includes key workouts like speed work, tempo runs, and long runs, but there is a greater emphasis on overall distance and time on feet. The long runs become longer, and ultramarathon runners often incorporate back-to-back long run days to simulate the fatigue of an ultra race. These extended sessions help build the endurance necessary to cover ultra distances.

Hill running workouts also take on greater importance in ultra training, reflecting the terrain of most ultramarathons.

While speed work remains part of the training plan, the emphasis shifts toward developing the strength and endurance needed to tackle long distances and challenging terrain.

Nutrition

Nutrition is crucial in ultrarunning, as the extended time on feet requires a steady intake of fuel.

Unlike marathons, where many runners rely almost entirely on energy gels and sports drinks, ultrarunners often incorporate more solid foods into their nutrition plans. These may include things like:

• Energy bars
• Sandwiches
• Fruit
• Candy or chocolate bars
• Savory options like potatoes or soups.

Ultrarunners must also learn to be self-sufficient and carry their nutrition with them, using hydration packs, vests, or belts to store food and fluids. While a road marathon may have an aid station every mile,  aid stations in ultramarathons may have 10 miles or more between them.

Practicing nutrition strategies during training helps runners fine-tune what works best for them, ensuring they can maintain energy levels and avoid gastrointestinal issues on race day.

Self-Sufficiency

Ultrarunning often takes place in remote areas, requiring a higher level of self-sufficiency than road marathons. Runners must be prepared to carry their food, water, and any necessary gear, such as extra clothing, first aid supplies, and navigation tools. This self-sufficiency is crucial for safety and success, as ultramarathon runners might traverse isolated trails with limited access to amenities.

Training runs in similar environments can help build confidence and familiarity with the challenges of running in remote, natural settings.

Pace

Pacing strategies in ultramarathons differ significantly from those in marathons. The varied terrain and elevation of ultra races mean that the pace can fluctuate greatly, and finishing times are less predictable.

As a result, many ultra runners prioritize effort over pace, both in their training and racing. In other words, when running longer distances on varying terrain, it's best to run at a pace that feels sustainable rather than trying to run a certain pace per mile.

New ultrarunners, especially those who are used to running a marathon, often face the challenge of slowing down enough for ultra racing. Learning to run efficiently at a slower pace is crucial for success, allowing runners to manage fatigue and stay strong through the later stages of an ultra.

Wrap-Up

Ultramarathons offer a unique and rewarding challenge for runners ready to push beyond the marathon distance. With diverse distances, varied terrain, and the need for strategic preparation, ultra running opens up a new and challenging world of adventure.

In this article, we've touched on a few key concepts:

• Ultramarathons are races longer than a marathon, with common distances including 50 kilometers, 50 miles, 100 kilometers, and 100 miles.
• Terrain and elevation are defining features of ultra races, and many events take place on trails and incorporate significant climbing.
• Training for an ultra marathon should focus on endurance, hill work, and self-sufficiency, with a greater emphasis on long runs and practicing nutrition.
• Pacing in ultrarunning prioritizes effort and sustainability, often requiring athletes to run much slower than they may when preparing for shorter distances.

By understanding these differences, you can embark on an ultramarathon journey that tests your limits and rewards you with unforgettable experiences in the great outdoors.  

If you'd like like a training plan to guide you on your journey of preparation for an ultra, head on over to the MOTTIV training app.

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

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