An ultramarathon or “ultra” is any footrace longer than a marathon’s 26.2 miles. It is an incredible feat of physical and mental endurance, and many seasoned long-distance runners aim to complete one.
As with any long-distance running event, an ultramarathon requires dedicated training and a strict nutrition plan to condition your body for the race. It may seem similar to training for a marathon on the surface, but there are some key differences you should know.
We chatted with Jimmy Daly, co-founder and CEO at Superpath, about his experience training for and running the Leadville 100 ultramarathon in Colorado. Jimmy is an experienced long-distance runner and has run the Leadville 100 three times, finishing twice.
In this article, we’ll look at building an ultramarathon training plan, mindset and mentality, nutrition, hydration, Jimmy’s gear recommendations, and post-race recovery.
Let’s take a look.
Ultramarathon Training Plan
You should define a training plan that fits your current fitness level and distance experience, and every runner’s training regime will look different. However, there are some key elements that every plan should include.
If it’s within your budget, consider hiring a coach to help you build your plan and guide you through training.
Build your base
Training for an ultramarathon takes a lot of consistent training over a long time. As one Reddit user says, “The best way to prepare for an ultra is to train well for several years.”
Some runners overtrain in the months leading up to an ultra to compensate for the lack of foundation training. While this may work, it significantly increases your chances of overtraining syndrome or developing chronic injuries.
Instead, you should focus on consistently building your base with long runs. For example, Jimmy ran many half and full marathons, 50-milers, and “short” ultramarathons before deciding to take on the Leadville 100.
Gradually increase your mileage
Ensure you give yourself enough time to increase your mileage slowly to avoid injuries and build your endurance. Ideally (and depending on your prior distance experience), you should have several months to do this.
Here’s how Jimmy and his coach broke down the mileage increase over the months.
| Month | Total miles per week (mpw) |
| January | 30 |
| February | 40 |
| March | 50 |
| April | 50 (trails) |
| May | 50 (trails) |
| June | 60 |
| July | 70 |
Jimmy notes that some runners may increase their volume beyond 70mpw in the last month of training, but for him as a dad, husband, and business owner, this was the maximum run volume he could fit into his schedule.
Train on the same terrain your race will be on
Running 100 miles on a flat road is very different from 100 miles in the mountains. It’s vital to train on the same terrain as your race to familiarize yourself with the ground and elevation gain/loss.
The Leadville 100 is a mountain ultramarathon with around 15,000 total feet of elevation gained and lost, so it made sense for Jimmy (who lives about an hour away) to train on the nearby mountain trails once the snow thawed.
Incorporate cross-training
While running forms the bulk of your ultra training, incorporating cross-training can significantly impact your overall conditioning. For example, doing some weight training helps to build and condition muscle in crucial areas.
Another beneficial cross-training exercise to include is stretching. Stretching can improve flexibility, increasing the range of motion of your joints and reducing the risk of injury. It has also been shown to increase muscle blood flow, which is incredibly valuable for long-distance running.
“One of the things I did a ton last year was stretching. I find that stretching is incredibly relaxing [and] it makes my body feel so much better from one run to the next.”
Don’t taper too much
In the last few weeks before the race, you need to taper your runs down to ensure your body isn’t worn out from training come race day. However, tapering too much or for too long can have a negative impact on your mental strength.
“I did a three-week taper. I did a 15-mile [long] run, then a 10-mile run two weeks out. In between those, I’m decreasing from [a] six to 10-mile [daily] run to four to six miles a day. I typically take one full day off per week [during training] so [I went] from one day off a week to two days off per week.
I actually think it’s maybe a little too much. Physically, it’s probably right, [but] I found that mentally it was not very good. You go from running 70mpw to 40mpw [so] you have quite a bit more time on your hands. The time gets filled right back up with things that are not running. I think two weeks is probably plenty.”
Aim for around a 25% run volume decrease two weeks out, and cut a bit more the following week. You want to avoid damaging your muscles while ensuring you stay active.
Mindset and Mental Preparation
Your mental state can either make or break your ultramarathon dreams, so ensure you prepare mentally as well as physically. For Jimmy, this meant thinking about the commitment he made by signing up for the race.
“Either I was committed or I wasn’t. It was like, if I’m in the race, I’m committed. Before committing, that’s when I was like, could I do it? How hard would it be? Could I finish?”
Race day focus
Your mindset will get you through training, but preparing for what the race has in store for you can help you significantly on race day. It’s vital to understand the big uphills and downhills, trees, water crossings, and other elements of the terrain so you can prepare for them mentally.
This can also give you something to look forward to as you race. Talking about mentally preparing to get wet and making sure your crew has dry shoes at your next stop, Jimmy said, “I could think about a dry pair of shoes for like two hours and that would keep me busy while I’m out there.”
Furthermore, you must remember the reason you signed up for the race. This is what will get you through the darkest points.
“The biggest thing that I feel like everybody talks about with these big races is to know why you’re doing it. Because at some point it’s going to be so horrible. It’s going to suck so much.
You’re going to be questioning why you’re doing this and thinking about how badly you want to stop doing it. If you don’t have a really compelling reason to be out there, then you will quit.
The first time, my reason was I want to see if I’m tough enough to do this. The second time I want[ed] my daughter to see me at the finish line, that was just incredibly motivating. The third time I had the weakest reason, and I think that was part of [why I didn’t finish].”
Nutrition and Hydration
You’ve probably heard horror stories from fellow long-distance runners about mid-race gastrointestinal distress. You might even have some of your own!
In Jimmy’s case, it was the main reason he didn’t finish his third attempt at the Leadville 100, as stomach issues caused him to miss the time cutoff at mile 76.
“The biggest challenge I’ve had with these races is getting the nutrition component of it right. I had a lot of gastrointestinal distress [in 2023]. It started pretty early, which I wasn’t really expecting. You expect it later in the race.
I had a very difficult time getting food in and by the time I rolled into the big aid station at mile 37 or 38, I was already so depleted because I was behind on calories, dehydrated, I just felt terrible.”
If you have struggled with gastrointestinal troubles during previous races, it may be worth consulting a nutritionist to ensure you get your diet nailed down before your ultra.
Let’s look at the nutrition and hydration breakdowns during training and on race day.
Day-to-day nutrition and hydration
During your training, you will need to increase your caloric intake inline with your increased activity. You should opt for a balanced diet of high-calorie, nutrient-dense, whole foods and ensure you get plenty of protein and carbohydrates at each meal.
Make sure you dial back on the calories during your taper though, otherwise you’ll gain weight that will make your ultra harder.
Becoming dehydrated can have devastating effects on your body during training and especially during the race. Ensure you stay hydrated by drinking plenty of water and topping up your electrolytes.
Nutrition during the run
Your main source of energy during endurance exercise is glucose and fat, followed by protein. The glucose is stored in your body as glycogen, and both your muscles and brain rely on this fuel to keep you going.
Ultra runners need to consume up to 90 grams of carbs per hour to replenish their glucose levels. However, ingesting that much on the move can cause all the gastrointestinal nightmares you want to avoid. This is why it’s vital to condition your gut during training.
Studies show carb loading before the event can improve endurance performance by 2-3%. You should aim for a balance of complex carbohydrates (pasta, oats, rice) and simple sugars (glucose, fructose) to fuel your run. This could take the form of oatmeal with fruit and honey.
Here are some top foods to consider for fueling your ultramarathon:
- Potatoes: Easy to digest and a good source of potassium. Try baked slices, mashed potatoes, or potato chips if you can stomach them.
- Pretzels: Easy to carry, low fat, and salty.
- Pasta: This is a popular carb for runners for a reason! Try some chicken noodle soup for easy to digest carbs and some water and electrolytes.
Try out different fueling options during your training and figure out what works best for you.
Choosing the Right Ultramarathon Gear
Make sure your ultramarathon kit is complete well in advance of your race, and try everything out on your long runs so you can identify chafing areas or things that don’t work how you’d like.
Here’s a list of the gear Jimmy recommends.
Gear checklist
Jimmy’s gear checklist can be split into two sections: The gear he carries himself and the gear his crew supplies at aid stations.
Jimmy and his wife pack these items into labeled one gallon Ziploc bags so his crew can quickly find what they need when he comes into an aid station.
- Rain gear
- Extra shoes
- Extra socks
- Extra shirts
- Salt tabs
- Electrolytes
- Food (including backups and backup backups)
- Headlamps
- Extra batteries
- Gloves
- Warm running pants
- Puffy coat
- Warm hat
They also pack warm and dry clothes, camping equipment, food, and plenty of caffeine for the crew so they can be comfortable at the aid stations.
Ultramarathon Race Day Tips
Here are some top tips from Jimmy and other runners to keep in mind on race day.
- Know the course: This might not be possible for everyone, especially if you live far away from your ultra course. Knowing the course, where you gain or lose elevation, where you will be running at the hottest time of the day, and where your aid stations are helps you prepare and can keep you motivated when things get tough.
- Nothing new on race day: A common tip for a reason. By race day, you should have everything figured out from your gear, aid stations, hydration, and nutrition. Trying new things could lead to blisters, chafing, or stomach distress that could prevent you from finishing.
- Don’t panic: You’re bound to feel overwhelmed with nerves and excitement on the day. But don’t panic. Everyone around you is in the same boat.
- Ride the waves: You’re going to have rough patches. And you’re going to have sections where you feel great. Think positively and push through the downs and you’ll likely reach the next up and feel great after a few miles.
- Break the run into sections: Focusing on the race as a few miles at a time can help keep you motivated as you check off each mile.
- Remember your “why”: We said it before, but we’ll say it again. Coming back to your “why” can help you push through on those downs.
- Don’t sit down: When you’re battling fatigue and your muscles are screaming, it’s tempting to sit down at checkpoints. If you can avoid it, don’t do it. Sitting down means your muscles get stiff, you’ll lose heat, and probably feel the fatigue more than if you just carried on.
- Switch up your snacks: You need to get the calories and simple sugars in, and sweet foods are a great way to do this. But you’re going to get tired of eating only sweet things, and that makes it harder to get food in. Switch it up with some savory carbs.
Post-Race Recovery
How long it takes for you to recover from your ultra will depend on how you approach recovery. You need to fuel your body and focus on hydrating as soon as you finish, and one of the biggest things to prioritize after the race is sleep.
You’re bound to feel elated when you finish your ultra, but don’t be surprised if you’re struck with the “post-race blues”. The change from training really hard for months and the physical exertion of running the ultra to taking time off to recover can leave you feeling low. It will pass as you recover.
Now, go take a well-deserved break! You earned it.
FAQs
It depends on your existing fitness level and experience in endurance running. In Jimmy’s case, it took around eight months of solid training, however, he is a seasoned ultra runner.
The best way to build endurance is to gradually increase your mileage. You should increase your total miles per week as well as your weekly long run by about 10 to 15% per week.
You should also include cross-training, speed work, and intervals into your training to condition your body as a whole.
Lastly, ensure you have time for rest and recovery to avoid overtraining syndrome.
Just like with training your muscles, you should start slow and increase your food tolerance over time. Build up from what your stomach can handle to get it used to being full while you run.
Keeping your carbohydrate intake consistently high during key training sessions can help, and remember you don’t need to condition your gut for every training session. Stick to your long runs and try out different foods to see what sits best.
The main way to avoid injuries is to ensure you give yourself enough time to train. This means you can ramp up slowly and give your body space to adjust to the increased mileage.
You should also avoid training only on hills and uneven terrain as the risk of injury is far higher. Alternate your runs on roads and trails and don’t do lots of long mileage days in a row.
Weight lifting and exercises that target the muscles in your legs, hips, and core can help you better tolerate the impact of endurance running, especially over terrains with high elevation gain or loss.
Stretching is also beneficial as it can increase your range of motion and improve muscle blood flow, contributing to reduced injury risk.
The most obvious sign of overtraining is repetitive strain injury, but there are several other telltale signs you should watch out for, including:
- Raised heart rate
- Loss of appetite
- Decreased motivation and lack of enthusiasm
- Disturbed sleep and insomnia
- Increased irritability, mood changes
- Delayed onset muscle soreness
- Worse performance
- Cognitive issues
- Irregular menstrual cycle
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