Categories / Running & athletics
Ultra Running
Races beyond marathon distance, often on trails.
How to start
Ultra running is anything longer than a marathon, often on trails. Build a long base first, ideally including at least one marathon, before moving up to 50 km.
How to progress
Add time on your feet slowly, practise back-to-back long runs on consecutive days, and plan eating, drinking and pacing as carefully as the training.
What the evidence says
Evidence: limited
Evidence on ultra running is limited and mostly from observational studies of race participants. One 2025 study of 106 Comrades Marathon runners found an injury rate of 8 per 1,000 hours of running, with about 40% of runners injured at some point in the 14 weeks studied. Another 2026 review notes that pain during ultramarathons is almost inevitable.
Take care: Ultras carry a higher risk of injury, stomach upsets, and problems with fluid and salt balance. Experience, nutrition planning and a safety kit matter. Check with a GP if you have any heart or kidney condition.
Sources
12-week starter plan
This is for someone who has already run a marathon. It is the first 12 weeks of a longer build. Practise your race food and kit in training.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 8 METs (Slow, long-distance running and walking (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Practise eating and drinking on every long run.
- Walk the hills: ultra runners do.
- Carry the mandatory safety kit you will use on race day.
Common mistakes
- Starting at marathon pace.
- Not eating enough during the run.
- Skipping sleep and rest after the longest runs.
Kit and cost
Moderate to high Approximate UK prices.
- Trail running shoes (about £90 to £160)
- A running vest with water and a safety kit (about £60 to £150)
- A head torch for night sections
- Race entry (about £50 to £250)
Frequently asked questions
What counts as an ultramarathon?
Any race longer than the 26.2 mile marathon distance. Typical first ultras are 50 km or 50 miles.
Do I need to run a marathon first?
It is strongly advised. It teaches you pacing and fuelling at a distance.
How do ultra runners stay fuelled?
They eat and drink regularly, often real food as well as gels, and walk some sections.
Are ultras bad for you?
There is not enough long-term evidence to say. Injuries and stomach problems are common during races.
Good for: Endurance
Compare with similar options
| Ultra Running | Marathon Training | Hill Repeats | Track Sprints | |
|---|---|---|---|---|
| Typical session | 120 min × 5/wk | 75 min × 5/wk | 40 min × 1/wk | 30 min × 2/wk |
| Effort | ●●●●● | ●●●●● | ●●●●● | ●●●●● |
| Cost | Moderate cost | Moderate cost | Free | Low cost |
| Equipment | Basic kit | No equipment | No equipment | No equipment |
| Impact | High impact | High impact | High impact | High impact |
| Fitness needed | High fitness | Good fitness | Good fitness | Good fitness |
| Evidence | limited | limited | limited | limited |