How long is an Ultramarathon?

If you are a runner, it is more than likely that you have hit one of your PRs in a half marathon or a marathon, and now are wondering about doing an Ultramarathon run. Many have left wondering, that if a marathon is 26.2 miles long, what is an ultramarathon?

Well, technically, an ultramarathon is any distance beyond a regular marathon (26.2 miles) in the US. So, 27 miles can be an ultramarathon but that is not a conventional distance for ultra-athletes to run.

It is commonly referred to the typical 50K (or 50 kilometer) runs that people engage in. 75K, 100K and 100-mile runs, all qualify as ultramarathon distances. Marathon is a challenging endurance run, and ultramarathons are beasts in this category.

There are some famous ultramarathon races in the world. Some boast an iconic scenery, unimaginably beautiful terrain and near-impossible challenges at the same time. Running an ultramarathon is extremely challenging but can be extremely rewarding as well.

Examples of some “elite” ultramarathons include: Marathon des Sables in Sahara (156 miles or 250 km foot race under the glaring sun) and the Last Desert in Antarctica (a snow covered desert that traverses through Icebergs and mountains).

Common Types of Ultra-marathons

Since ultramarathons span over a long distance, it is expected that the running course moves through different obstacles to create challenges for runners. Generally, an ultramarathon can be categorized into two main subcategories:

Staged Ultramarathon:

In this category, the ultramarathon is run over many stages and many days. A stage is when the ultra runner will spend the night either camping or in a similar setting after they have run a prescribed minimum distance. Thus, the entire run is completed over many days.

Timed Ultramarathons:

In this category, a certain amount of time is allotted in which the ultra-athlete would need to complete the distance. These timings vary and different races can use different courses and cut off times. Typical times could range between 6 to 12 hours of a total distance running (commonly seen in 50K races).

Things to consider during an Ultra-marathon race

Just like marathons, ultramarathon need even more preparations. Training is key and must comprise of a multi-pronged approach. Ultramarathon running needs special attention to diet and nutrition, hydration with electrolyte balance, appropriate protein intake to reduce wear and tear of muscles, weight management, dedicated training to complete the race, and safety precautions. Taking appropriate precautions during the ultramarathon run not only makes it enjoyable, it also ensures safety of the participants.

Here are some key principles to pay attention to when it comes to diet and hydration:

ENSURE DIET IS RICH IN PROTEIN: This is pretty obvious. Generally speaking, training for an ultramarathon is quite hard and it requires one to up his/her protein intake.

A good rule of thumb is to try to consume at least 1-1.5 g/kg of body weight of protein in a day. Protein should ideally be a mixture of lean white meat (fish, chicken, turkey) with a smaller amount of red meat if desired and supplemented with some (we recommend 20-30%) plant-based protein (predominantly pea protein).

Cutting out carbohydrate intake completely is not recommended. If you train a lot, carbohydrates are not an issue and is highly recommended alongside protein. Complex carbohydrates work as prebiotics in the gut, enhancing growth of healthy bacteria and reducing inflammation—a benefit for ultramarathon runners. Cutting out junk however, is a no brainer.

HYDRATE ADEQUATELY AND DO NOT FORGET ELECTROLYTES!

This is where a lot of people get it wrong, particularly during the day of the race. Hydration is key to keep water balance intact. You must do all it can to keep yourself well hydrated. Most ultra-athletes drink between 3-5 liters of fluid every day based on various factors, while doing the Ultramarathon run. However, hydrating purely with water is not recommended while during ultramarathons.

Weather conditions, humidity, running course and distance, all of these factors need to be taken into account. Ultramarathon runners are typically healthy young adults—so the same amount of sodium restriction (< 2-3 g/day) does NOT apply to them as long as they do not have chronic conditions.

Low blood sodium (hyponatremia) is a real issue in endurance training and ultramarathon runners. And it worsens in those who drink only plain water without sodium or other electrolytes. See our detailed blog on hyponatremia. So, keep the sodium intake good (at least 300-500 mg/ liter of plain water, preferably as an electrolyte mix). Remember, as you eat, you can easily make up for the sodium deficit as well, so adding more sodium just to an electrolyte mix is not required. (See why MAGNAK is an ideal electrolyte powder drink for ultramarathon runners).

Do not forget magnesium or potassium- two other individual electrolytes that play a role in hydration particularly during an ultramarathon distance. Magnesium allows potassium to be retained in the body, and prevents muscle cramps, spasms and soreness. Potassium allows adequate muscle contraction and can be quickly consumed with exercise. Replacing sodium and water but without enough potassium or magnesium can only make you perform sub-par.

Maintaining adequate water intake with electrolytes allows perfusion to muscles and reduces the risk of rhabdomyolysis which is essentially, muscle injury, that leaks out protein called myoglobin. This can be very toxic to kidneys. Hence, keep the kidneys flushed, not just with water, but rather with an electrolyte blend, can prevent electrolyte imbalance like hyponatremia and maintain function of kidneys over the long duration of the race.

TRAIN WITH A GROUP, GET A MENTOR

Ultramarathon run is no small feat. Thankfully, there are several resources available for interested ultra marathon runners with adequate group activity as well as training. Long distance running is a slow but arduous process- it is best done with runners, or those who have some experience doing it.

Try to form a group together to stimulate yourself. Having mentors and friends training for an event like an ultramarathon can make a big difference in motivating you as well as ensure your safety while training.

If you want to see how MAGNAK® can help with your ultramarathon distance training, read the science here! Get ready to hit your PR!