By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

If you’re interested in becoming an ultra runner, this guide will give you a rundown of what to expect, as well as offer tips from a running coach and ultra-running veteran. Whether you’re already a marathon runner or are a hiker interested in long trail runs, there’s a place for everyone in ultra running. Read on for our complete guide to ultrarunning with everything you need to know to get started. From what to eat to what to wear and how to train, we got you covered.

Ultra runner Mariel Feigen on trails in North Carolina.

The sport of ultra running has experienced a big boom in recent years, with participation increasing by 1676% in 23 years and by 345% in the last 10 years, according to a RunRepeat analysis of ultra run events and entries. With so many people picking up ultra running, there’s never been a better time to pick up the sport.

What is Ultra Running?

Ultra running is what it sounds like - ultra long-distance running. Technically, any distance over the marathon length of 26.2 miles or 42.195 kilometers is considered an ultra run. Ultrarunners cover long distances ranging from 30 miles to 100 miles. Some of the most popular ultra-marathon distances include 50 kilometers (31 miles), 100 kilometers (62 miles), and 100 miles (161 km).

Taking up ultra running is a great way to enjoy outdoor adventures, see incredible sights, and meet an encouraging and inspiring group of people. Ultra events often have a smaller, more intimate atmosphere than more popular races like the marathon or half marathon.

In contrast with road marathons, ultra running is usually done on trails, with scenic routes that can vary greatly, depending on the local geography. Mariel Feigen, an NYC ultra runner and running coach, has run ultras in highly technical mountain terrain as well as on more beginner-friendly routes with more even ground.

Benefits of Ultra Running

There are many benefits of becoming an ultra runner. The incredible achievements of ultrarunning can improve your confidence and resilience. Here are some of the health benefits of ultra running:

Long-distance running lowers your risk of chronic diseases like heart disease and cancer.
Ultrarunning can boost your immune system. According to a study published in Nature, ultramarathon runners were healthier and less often sick compared to the general population.
Ultra running can boost your mental health, helping to release feel-good hormones in your brain and combat stress, anxiety, and depression.
Running ultras allows you to run through places with incredible natural beauty. In contrast with shorter-distance road races, ultras offer stunning views, with many races set in mountains and forests.
Ultrarunning can boost your immune syste,. According to a study published in Nature, ultramarathon runners were healthier and less often sick compared to the general population. Research shows that ultra runners tend to be healthier and get sick less than the general population.
Ultra running offers a big confidence boost. If you can conquer long-distance races through trails, mountains, and more, you can conquer the world!
Ultra races have a strong community vibe. If you’re tired of packed road races or want extra connections with other runners, you'll find this and more at ultra events.

How to Get Started as an Ultra Runner: Insider’s Tips

With so many benefits, are you ready to become an ultra runner already? Well, not so fast- literally! Ultra training takes plenty of patience and long-term commitment. But with a smart strategy, you can train for and compete in ultra races. Your first steps will be to pick a race or ultra-running goal and then get a training plan.

After you pick out a plan, the real fun begins, with your running miles. This is where you will push yourself farther (literally!) than you’ve ever pushed before, and experience how powerful you can be.

Here are some ultra running training tips from Coach Mariel, an experienced ultra runner and RRCA Level II and USATF-certified running coach:

Set a Goal

Have a goal distance or specific race in mind- the more meaningful, the better! Any new running adventure starts with a goal or challenge - it doesn't have to be a specific race if that feels like too much to start, but setting a goal distance or time is essential to your ultra-running journey. For example - I want to run/walk for 6 hours, or I want to race a trail 50K. Give yourself 4 to 6 months to work towards your first ultra goal (or longer, depending on where you are starting from), and find a training plan to keep you on track and accountable.

Be Flexible in Your Training

Be flexible and creative with how you reach your weekly mileage during training. Ideally, you have time to run at least three times during the week, and once on the weekend, but there are also so many ways to get in those extra miles- my favorites are two-a-days (running twice in one day, say an early morning run and an evening run); back-to-back long runs (running a double-digit length / long run on Saturday and then running another long run on Sunday); and the run commute (running to work, running home from work, running during your lunch break).

Gear Up

Get excited to expand your fueling and running gear options. You'll need race gear like a hydration pack and fuel to carry you through the long race distance. Get used to carrying your own water, whether in a handheld bottle or running backpack, and have fun figuring out real food options that work for you and your stomach and caloric intake needs. Granola bars, PB&J sandwiches, cookies, soda, and potatoes are just a few of the options!

Prepare for Race Terrain

Train as specifically to the goal terrain and conditions as possible, when possible. Unlike road marathon running, for example, where races are more or less similar to each other, the world of ultra-running is extremely varied- so find out what your goal race or distance is going to be like and then train for those conditions- will you be hiking up mountains, or crossing multiple streams/rivers; will there be aid stations along the way or do you have to carry all your own supplies; will it be extremely hot or extremely cold, etc.

Join the Ultra Running Community

Get involved with the ultra community. The best part of ultra-running is the community- so find your people! Volunteer at an ultra, or find a local ultra-running group to meet up with on the weekends.

Take Rest Days

Rest days are crucial to reduce your risk of injury and allow your body to recover from all the training miles. Take at least one complete rest day per week to give your body time to rejuvenate.

Cross Train

Cross training by doing activities like yoga, walking, cycling, or swimming gives your body a rest from running. At the same time, cross training workouts help strengthen muscles that you don't work while running and can help you maintain your cardiovascular fitness.

For ultramarathon runners, low-intensity cross training is ideal as it helps promote muscle recovery and stretching. Restorative yoga and pilates offer excellent cross training workouts for ultra runners.

Do you need a training plan or more guidance for becoming an ultra runner? You can contact Coach Mariel on CoachUp for in-person training in NYC. If you’re interested in a training plan, check out our Running Training Center. Follow and tag @Runstreet on Instagram to share your workouts and get cheered on.

Happy running to you, and happy trails!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, Brooklyn resident, Akita mom, and the founder of Runstreet.

How to Become an Ultra Runner: Tips from a Pro