Ultrarunning 101: How to Get Started
Andrew Barrett & Kevin Hodak at the 2024 Sugg Farm Ultra. Photo Credit: Dan Paige
Interested in running an ultramarathon and not sure how to get started? Well, you’ve come to the right place. Whether you’re thinking about tackling mountain trails or putting in miles on rolling country roads, ultrarunning is a great way to push your limits, develop your presence of mind, and experience gratitude on a level that is hard to achieve anywhere else.
Let’s break down how to get started step by step.
Step 1: Gear Up
Having the right gear will make your experience much more enjoyable.
Footwear: A good pair of shoes that fit well and offer the right kind of support will go a long way. I like Altras for the trails because they are zero-drop and have a lower stack height. This makes me feel like I have better ankle stability and foot control. On the roads, I like something with a slightly higher drop and a little more cushion—usually Brooks or Addidas.
Clothing: Choose moisture-wicking, breathable fabrics to stay comfortable.
Hydration Packs: Staying hydrated is very important. Whether you prefer a handheld bottle, vest, or belt, find what works best for you. I find that a handheld works well for runs under 10 miles, but for anything longer, I choose a vest with more carrying capacity.
Step 2: Build a Base
Building a base takes time, so be patient with yourself.
Start Slow: Gradually increase your mileage to avoid injury.
Consistency is Key: Aim for several runs of varying distances and intensities each week to build endurance steadily.
Mix It Up: Incorporate cross-training activities like hiking, cycling, or swimming to keep things balanced.
Step 3: Long Runs
Long runs are an essential part of training, helping you build endurance and mental strength.
Gradual Increase: Follow the 10% rule—slowly increase your mileage each week.
Plan Your Routes: Choose a variety of terrains or explore new towns and parks to keep things interesting and challenging. I like to use Strava to find new routes that fit the specific criteria I’m looking for—this is super helpful when I’m traveling and am unfamiliar with my surroundings.
Step 4: Nutrition
Fueling your body properly is key to sustaining long distances.
Fuel Up: Experiment with different types of fuel such as gels, bars, and real food to see what works best for you. Train your gut and be open-minded.
Stay Hydrated: Understand your hydration needs and find the right balance of water and electrolytes. Experiment with different electrolyte mixes like Tailwind and LMNT, or make your own.
Step 5: Mental Game
Developing mental strength is just as important as physical preparation.
Set Goals: Whether it’s completing a certain distance, attacking a PR, or just finishing your first ultra, set realistic goals. Also, when racing, it’s a good idea to have an A, B, and C goal so that you have multiple targets to strive for.
Train For Discomfort: Incorporate late-night runs, back-to-back long runs, and runs in poor weather into your training to help simulate some of the uncomfortable situations you will endure as a budding ultrarunner.
Stay Positive: There will be tough moments—focus on enjoying the experience and staying present, but don’t be shy about using tools like music and podcasts to help keep you engaged.
Step 6: Find Your Race
Choosing the right race can make all the difference in your ultrarunning journey.
Research Events: Look for races that match your ability and interests. Here are a couple of races to consider.
Register Early: Popular events can fill up quickly, so plan ahead.
But ultrarunning is about more than just covering miles—it’s about being part of an amazing community, embracing and overcoming challenges, and having amazing experiences. I recommend that you find a local running group or an online community to connect with others, share tips, and stay motivated.
The most important thing is to enjoy the process and have fun.
