YOU’VE DONE MARATHONS, WHAT’S NEXT? HOW TO PREPARE FOR AN ULTRAMARATHON

Published: 31/03/2026 | By: Jasmin Bodman

Avid runners everywhere have most likely heard of ultras. If running is second nature to you and you’ve completed a couple of marathons, it’s probably the next step when you’re looking for your next challenge. We’ve put together this guide on how to prepare for an ultramarathon so you can make the most out of clocking all those miles.

Let’s start off with the basics. If you can see an ultramarathon in your future, you need to know what it actually is first. An ultramarathon is any distance longer than a regular marathon, typically starting at 50K (31 miles). From there, distances can range up to 100 miles or more, depending on the event. For those who live to run, it’s the ultimate challenge – tough, demanding, but incredibly rewarding.

There are quite a few different types of ultramarathons you can take on, including varying terrains and distances. You can find races that are 50K in distance, which is a great way to introduce yourself to the world of ultras. From there, the distances increase, and so do the challenges – but that’s all part of the appeal.

Ultramarathons also mix up the terrain. From road races to off-the-beaten-track trails, there’s a wide variety of routes, allowing you to experience scenic landscapes, urban environments, and everything in between. It’s one of the unique aspects of ultras – you’re not just running a race, you’re experiencing your surroundings in a completely different way.

Alongside the scenery, there’s the mental and physical challenge. Running such long distances requires focus and resilience. With more miles comes more fatigue, so keeping the finish line – and your reasons for starting – in mind will help you push through. Endurance and stamina are essential, and this is where your training becomes important. Learning how to run when your legs are tired is key to overcoming both physical and mental barriers.

You’ll also likely face a range of weather conditions. Depending on where you are in the world, you might encounter rain, wind, heat – sometimes all in one race. Training in a variety of conditions can help you prepare for whatever race day throws at you.

When it comes to pacing, consistency is key. An ultra isn’t about who can get to the finish line first – it’s about managing your effort over a long period of time. Start too fast, and you’ll likely struggle later on. A steady, controlled pace will help you conserve energy and finish strong.

HOW TO TRAIN FOR AN ULTRAMARATHON

Like with any race, training is key. Building on the skills you already have and preparing yourself for the demands of an ultra will play a huge part in your success.

• Increasing your mileage
  This is a big one – you’ll be running well beyond marathon distance, so gradually building your mileage is essential. Most ultramarathon training plans include running four or five days a week, incorporating a mix of long runs, recovery runs, and intervals to build endurance.
• Adding cross-training
  Running is important, but incorporating other activities can help improve endurance while reducing strain on the same muscles. Try cycling, swimming, walking, or hiking – especially if your race includes trails.
• Building strength and stamina
  Strong legs are crucial for an ultramarathon. Hill workouts and speed sessions are great additions to your routine, helping to build both strength and stamina while preparing you for varied terrain.
• Making long runs your priority
  Your long run will become a key part of your training. These runs help simulate race conditions and should typically last between three and four hours. You might also include back-to-back long runs to get used to running on tired legs.
• Rest and recovery
  Rest is just as important as training. Giving your body time to recover allows your muscles to rebuild. Active recovery, like walking or yoga, can help reduce stiffness and keep you moving.
• Tapering before race day
  Reducing both mileage and intensity in the lead-up to your race will allow your body to recover and be fully prepared for the challenge ahead.

HOW SHOULD I FUEL UP FOR AN ULTRA MARATHON?

Food and drink can be tricky when preparing for an ultra. Knowing what works for you – and what doesn’t – is key to keeping your energy levels steady.

• Carbohydrates are your main fuel source
  They’ll power you through long runs. Foods like bananas, energy gels, and bars are great options, but it’s important to test these in training rather than on race day.
• Healthy fats for longer efforts
  Many ultrarunners rely on fat as a secondary energy source during longer efforts. Foods like nuts and avocados can help support this.
• Protein for recovery
  Lean proteins such as chicken, turkey, tofu, or legumes will help your muscles recover and rebuild after training sessions.
• Hydration and electrolytes
  Over long distances, you’ll lose fluids and essential electrolytes. Drinking regularly and using electrolyte supplements can help maintain balance and prevent dehydration.
• Eating consistently
  Keeping your energy levels topped up during training and racing is essential to avoid hitting the wall.

It’s important to find what works for you. From gels and bars to real food, stick with options you’ve tested and know your body can handle.

A final tip: during your race, aim to consume around 30–60 grams of carbohydrates per hour. Practising this in training can help you avoid any unwanted surprises.

MENTAL PREP FOR YOUR ULTRAMARATHON

Ultramarathons are tough – there’s no doubt about that. While physical preparation is essential, the mental side plays just as big a role.

• Accept that it’s going to be challenging and prepare for moments of discomfort
• Break the race down into smaller, more manageable sections
• Stay focused on your goal and remind yourself why you started
• Use a mantra or positive self-talk to keep yourself going
• Find ways to get through tougher moments, whether that’s music, podcasts, or focusing on your breathing

There will likely be points where you feel like giving up – it’s completely normal. Staying mentally strong and focused will help you push through.

THE BIG DAY: TIPS TO MAKE SURE THE DAY RUNS SMOOTHLY

As race day arrives, the nerves and excitement will build – but preparation will help everything go smoothly.

• Get your gear ready the night before
  Lay out your clothing, shoes, snacks, and hydration so you’re not rushing in the morning.
• Plan your pacing strategy
  This isn’t a race you can sprint. Starting slower will help you conserve energy and maintain a steady effort.
• Know your aid stations
  Planning where you’ll stop for fuel, rest, or adjustments can make a big difference during the race.
• Stay adaptable and focused
  Your mindset will likely shift throughout the race, especially as fatigue sets in. Stay calm, adjust when needed, and keep moving forward.

Once the race is over, you might feel relief, exhaustion, and excitement all at once. But the experience doesn’t end at the finish line – recovery is just as important.

• Keep moving with light activity like walking, swimming, or yoga to aid recovery
• Refuel with carbohydrates, protein, and plenty of fluids
• Allow your body time to rest and recover properly
• Celebrate your achievement – completing an ultramarathon is a huge accomplishment

Phew, that was a lot of information! But we hope it’s helped you better understand how to prepare for your ultra marathon. It’s a huge challenge, but an incredibly rewarding one — and we hope you enjoy every step of the journey, from training to crossing the finish line.