Ultrarunning is commonly defined as running distances longer than traditional marathons (26.2+ miles), with many races starting at 50K and extending to 100+ miles. Proper nutrition and expert coaching are essential for safe participation and performance.
Humans aren’t the fastest runners on the planet, but what we lack in speed, we make up for in endurance, determination, and perseverance. As our ancestors foraged for food, hunted wild game, and evaded predators, they evolved to run for seemingly impossible durations and distances in the name of survival.
When farms and markets made survival possible without wilderness challenges, runners began using their abilities for sport. Over two thousand years ago, the Greeks held Olympic games centered on marathon running. Since then, marathons have only grown more popular among professional and amateur athletes alike.
But as Professor Denise Howard, Chair of Concordia University, St. Paul’s online Exercise Science and Sport Management Bachelor Programs, explains:
“Running a marathon isn’t hard enough for some. Now we run farther.”
And often much farther. In ultrarunning, athletes push their bodies to significant limits, running for hours at a time—though many races permit walking breaks, rest periods, and aid station stops. Some athletes even race in challenging environments that test both physical and mental endurance.
Table of Contents
Sponsored Content: The following bachelor’s and master’s programs offer career-focused instruction delivered by trained nutritionists with experience in the field. Find out more about what each individual course of study offers through the locations below.
Featured Nutritionist Programs
- Concordia University St. Paul offers an MS in Strength and Conditioning. Begin or advance your health and fitness career with an exercise science degree from Concordia University, St. Paul.
Here, we’ll explore how today’s nutrition and health science experts help prepare runners for what can be among the most demanding races they’ll encounter, and what it takes to safely enter this challenging sport.
NutritionED.org learned about ultrarunning from Denise Howard, Assistant Professor and online Exercise Science and Sport Management Bachelor Program Chair at Concordia University, St. Paul (CSP). With professional experience as a group fitness instructor, personal trainer, development coach, running coach, training center coordinator, and corporate wellness speaker, she now teaches exercise science and sport management courses at CSP. Her research focuses on extreme endurance, the nutrition-performance intersection, and cardiovascular disease effects. She’s currently completing her EdD in Kinesiology from CSP.
What is Ultrarunning?
Ultrarunning is commonly defined as running distances longer than 26.2 miles—the distance of a traditional marathon. According to Professor Howard, “the shortest ultramarathon is typically 50 kilometers or 31.1 miles and is usually the next step for somebody who wants to progress from a marathon. Common ultra-distances are 50K, 50 miles, 100K (approximately 62.13 miles), and 100 miles.”
While such challenging races might seem relatively specialized, ultrarunning has grown significantly in popularity. According to recent data from running organizations, thousands of ultramarathons are held globally each year, indicating substantial growth in the sport’s participation.
Ultrarunning isn’t just about covering greater distances. It typically requires an understanding of:
- Nutrition timing and macronutrient balance strategies
- Hydration protocols for extended exercise periods
- Mental endurance and strategic pacing techniques
- Environmental adaptation and safety considerations
- Recovery methods and injury prevention approaches
Notable Ultramarathon Examples
Ultrarunning offers various formats and challenges, from single-day events to multi-day stage races. Here are three notable examples that demonstrate the sport’s diversity:
| Race Name | Distance | Location | Unique Challenge | Duration |
|---|---|---|---|---|
| Self-Transcendence 3,100 Mile Race | 3,100 miles | Queens, New York | Half-mile city block course, repetitive format | Up to 52 days (6 am-midnight daily) |
| Ultra-Trail Mount Fuji | 104 miles | Japan | Mountainous terrain around Mt. Fuji | 20-30+ hours |
| 6633 Arctic Ultra | 383 miles | Northern Alaska | Arctic conditions and elevation | 5-10 days |
How to Become an Ultrarunner
Ultrarunning typically requires substantial preparation and isn’t recommended for new runners. It generally requires months or years of progressive training, nutrition education, and understanding of how your body responds to extended physical stress. For many ultrarunners, races focus less on competitive placement and more on personal achievement and successfully completing challenging distances.
The general pathway to ultrarunning often includes:
- Marathon Foundation: Successfully complete multiple traditional marathons (26.2 miles)
- Progressive Distance Building: Gradually increase weekly mileage over 6-12 months
- Specialized Training: Learn and practice multiple training approaches and techniques
- Nutrition Education: Develop proper fueling strategies for extended efforts
- Professional Guidance: Consider working with experienced coaches and sports nutritionists
- Mental Preparation: Build psychological resilience for extended physical challenges
Because of these requirements, aspiring ultrarunners often benefit from taking training details seriously. Working with qualified health coaches and sports nutritionists can support safe progression into this demanding sport.
The following bachelors and Master’s programs offer career-focused instruction delivered by trained nutritionists with experience in the field. Find out more what each individual course of study offers through the locations below.
Concordia University St. Paul offers an MS in Strength and Conditioning. Begin or advance your health and fitness career with an exercise science degree from Concordia University, St. Paul.
Physical Training and Conditioning
Whether a race takes hours or days, runners need to understand pacing strategies and when to adjust effort levels. Simply running at a measured pace for long periods typically isn’t sufficient preparation. Ultrarunners often spend months incorporating different types of running exercises, each serving specific training purposes.
| Training Type | Purpose | Intensity | Typical Duration | Common Frequency |
|---|---|---|---|---|
| Steady-State Runs | Build endurance and body awareness | Comfortable, conversational pace | 60-180+ minutes | 2-3 times weekly |
| Tempo Runs | Improve lactate threshold | Comfortably hard pace | 20-60 minutes | 1-2 times weekly |
| Fartlek Runs | Practice pace changes without stopping | Variable (easy to hard) | 30-90 minutes | 1-2 times weekly |
| Back-to-Back Long Runs | Simulate race fatigue conditions | Easy to moderate | 2-6+ hours each day | 1-2 times monthly |
This represents a selection of running exercises ultrarunners may use, in addition to strength training and flexibility routines. To develop their training regimen, ultrarunners often work with professional trainers and coaches for guidance, as even experienced athletes encounter unfamiliar climates and track conditions.
Recovery and Rest Requirements
Ultrarunners often attempt to push through discomfort and fatigue, but this approach may not always support optimal endurance development. Excessive training stress without adequate recovery can sometimes be counterproductive. As Professor Howard explains:
“Physical activity is a major determinant of health.”
Research on running-related injuries supports this perspective. In a systematic review published in the Journal of Sport and Health Science, researchers found that approximately 50% of runners experience injuries that interfere with their running activities (Yamato, T.P., et al. “A consensus definition of running-related injury in recreational runners.” Journal of Sport and Health Science, 2021). A significant portion of these injuries—often cited as 70-80% in various studies—may be related to training errors, including overexertion.
Professor Howard defines overtraining as “an accumulation of stress resulting in a decrease in performance. It’s an effect of a training recovery ratio imbalance.”
Insufficient recovery time may contribute to:
- Stress fractures and bone-related injuries
- Strained muscles, tendons, and ligaments
- Mood changes and mental exhaustion
- Sleep disruption patterns
- Temperature regulation difficulties
- Nutritional absorption challenges
- Training plateaus and performance decreases
Professional coaches, nutritionists, and training specialists can help athletes maintain appropriate workout-recovery balances. They can help distinguish between productive training stress and potentially problematic overload, making them valuable resources for injury prevention and performance optimization.
Nutrition for Ultrarunning
From training phases through race completion, appropriate nutrition strategies play key roles in ultrarunning preparation and performance. To support the demands of extended exercise, athletes typically need to understand fueling requirements during ultramarathons.
According to research published in Frontiers in Physiology, one analysis of ultra-running studies found specific macronutrient patterns (Knechtle, B. and Nikolaidis, P.T. “Physiology and Pathophysiology in Ultra-Marathon Running.” Frontiers in Physiology, 2018):
“A total of 88.6% of the energy in a 100-km ultra-marathon comes from the intake of carbohydrates, only 6.7% from the intake of fat and 4.7% from the intake of protein.”
Note: These percentages reflect findings from specific research contexts and may vary based on individual factors, race conditions, and training status.
| Macronutrient | Research Example (%) | Common Sources | Timing Considerations | Potential Benefits |
|---|---|---|---|---|
| Carbohydrates | 88.6% | Sports drinks, gels, bananas, dates | Regular intake throughout the race | Immediate energy, glycogen support |
| Fats | 6.7% | Nuts, avocado, coconut products | Often higher in longer events | Sustained energy, satiety |
| Proteins | 4.7% | Protein bars, amino supplements | Often later in races | Muscle support, recovery |
These research findings represent example values from specific study contexts rather than universal prescriptions. The research notes that in longer endurance events, athletes often use different macronutrient ratios. Distance is one of many factors ultrarunners may consider, along with:
- Individual metabolism and body chemistry patterns
- Environmental temperature effects on physiology
- Differences between training and race conditions
- Body composition and individual energy needs
- Fluid and electrolyte losses through sweating
- Current training phase and adaptation status
- How hydration affects nutrient absorption and sodium balance
- Optimal timing and forms of nutrient intake during events
Professional Support and Education
Intensive ultrarunning training schedules often leave limited time for detailed nutritional analysis and planning. This is an area where students in programs like registered dietitian education and specialized nutrition programs develop relevant expertise.
“Many of our students will work with athletes who push themselves, often too much. So how do training and nutrition impact performance and recovery?” Professor Howard says. “These are important components for our students to understand.”
Through comprehensive education in sports nutrition, qualified nutrition professionals can help guide athletes through the complex aspects of fueling for demanding sports like ultrarunning. They may help runners:
- Develop strategies to minimize muscle cramps and electrolyte imbalances
- Plan nutrition approaches to help sustain energy throughout events
- Create individualized nutritional plans for different race stages
- Design training-specific nutrition strategies
- Develop personalized hydration and supplement approaches
For those interested in supporting ultrarunners and other endurance athletes, exploring nutrition careers can provide pathways to meaningful opportunities in sports performance and endurance coaching.
Frequently Asked Questions
How long is an ultramarathon?
An ultramarathon is commonly defined as any race longer than the standard marathon distance of 26.2 miles. Popular ultra distances include 50K (31.1 miles), 50 miles, 100K (62.1 miles), and 100 miles. Some events extend to hundreds or thousands of miles over multiple days or weeks.
Can beginners do ultramarathons?
Ultrarunning typically requires substantial preparation and generally isn’t recommended for new runners. Most ultrarunners have completed multiple marathons and engage in months or years of progressive training before attempting their first ultra race. A solid running foundation and appropriate guidance are typically considered essential.
What do ultrarunners eat during races?
Research has shown examples where carbohydrates provided 88.6% of energy, fats 6.7%, and protein 4.7% during 100K races, though individual strategies vary. Many ultrarunners use energy gels, sports drinks, bananas, dates, and easily digestible foods throughout races, with specific approaches depending on personal tolerance and race conditions.
Is ultrarunning dangerous?
Like other endurance sports, ultrarunning involves certain risks, including overuse injuries, dehydration, heat-related illness, and muscle breakdown. However, proper training progression, nutrition planning, medical clearance, and professional guidance can help mitigate these risks. Many ultrarunners participate safely with appropriate preparation.
How long does it take to train for an ultramarathon?
Training for a first ultramarathon typically involves 6-12 months of progressive preparation, depending on current fitness level. This often includes building a solid marathon foundation, gradually increasing weekly training load, and developing appropriate nutrition and pacing strategies.
What’s the difference between ultrarunning and marathon running?
Beyond distance (ultramarathons exceed 26.2 miles vs. marathons at exactly 26.2 miles), ultrarunning often involves different nutrition strategies, pacing approaches, and mental preparation techniques. Ultra events may include varied terrain, aid stations, and often permit walking breaks that traditional marathons typically don’t accommodate.
Key Takeaways
- Distance definition: Ultrarunning commonly starts at 50K (31.1 miles) and can extend to hundreds of miles over single or multiple days
- Nutrition considerations: Research suggests carbohydrates often provide the majority of energy during long races, though individual strategies vary significantly
- Training requirements: Substantial preparation is typically required, often including multiple marathon completions and specialized conditioning approaches
- Professional guidance value: Sports nutritionists and experienced coaches can support injury prevention, performance optimization, and safe training progression
- Recovery importance: Research indicates that training-related injuries are common in running sports, emphasizing the value of appropriate recovery periods
- Educational opportunities: Qualified sports nutrition professionals can provide valuable support for athletes pursuing demanding endurance goals
Interested in Supporting Endurance Athletes Through Nutrition?
If you’re interested in helping athletes achieve their endurance goals safely and effectively, consider exploring careers in sports nutrition or health coaching to make a meaningful difference in athletic performance and wellbeing.
The following bachelors and Master’s programs offer career-focused instruction delivered by trained nutritionists with experience in the field. Find out more what each individual course of study offers through the locations below.
Concordia University St. Paul offers an MS in Strength and Conditioning. Begin or advance your health and fitness career with an exercise science degree from Concordia University, St. Paul.
