Ultra Marathon Guide: Everything You Need to Know

If you have recently completed the marathon distance of 26.2 miles or less and are craving a greater challenge, you might be looking to try an ultra marathon. An ultramarathon is an event longer than 26.2 miles and varies depending on the terrain, distance, and other factors. Unlike marathons confined to smooth, paved surfaces, ultramarathons involve challenging terrain like dunes or soggy fells.

While training for an ultra marathon is of utmost importance, you must also carry all the necessary gear for safety and comfort. One essential item you must pack in the backpack includes Jackery Portable Power Stations. They are compact in design and can charge outdoor appliances such as headphones, mobile phones, radios, GPS, and lights. You can also fit the power station in the backpack for convenient carrying during overnight marathons.

Key Takeaways

• An ultramarathon is a footrace event longer than 26.2 miles.
• While marathons happen on smooth roads, ultra marathons are often held in challenging terrain.
• Different ultra marathons include 50k, 50 mile, 100k, 100 mile, timed, and multi-staged events.
• Some essential ultramarathon gear includes running shoes, a backpack, lights, a whistle, and a power source like Jackery Portable Power Station.

What is an Ultra Marathon

An ultra-marathon is a footrace event, challenge, or race that exceeds 26.2 miles. It can happen on or off-road or a mix of both. Some popular distances for ultra marathons include 31 miles, 50 miles, and 100 miles. Now that you know what is an ultra marathon, here are a few additional parameters to check out:

Length: An ultra-marathon distance can vary from 50 kilometers to several hundred kilometers. As the race's distance grows, the event's duration also lengthens.

Difficulty: Ultra marathons are challenging compared to marathons and require a lot of mental and physical strength.

Time: Elite runners can usually finish a 50-kilometer ultra marathon in around four hours, whereas recreational runners might require 5-8 hours to complete the same distance.

Average Distance: The most common distances are 31 miles, 50 miles, 62 miles, 100 miles, and continue up to the longest certified distance of 3100 miles.

Fastest Time: Aleksandr Sorokin of Lithuania holds the record for the fastest 100 km ultra distance with a time of 6 hours, 5 minutes, and 35 seconds in Vilnius, Lithuania, on May 14, 2023.

Best Times: Generally, ultra-marathons happen in the morning, and training your body to perform optimally at that time can contribute to success on race day.

Speed: Elite runners can finish a 50 km ultramarathon in under four hours, while recreational runners may need five to eight hours or longer.

Longest: At 3,100 miles (4,989 km), the Self-Transcendence 3100 Mile Race is the world's longest certified footrace. It takes place in Queens, New York City, over several weeks in the summer.

Calories Burned: Ultramarathon runners can burn between 3,500 and 8,000 calories per day during a race. For example, a runner who completes a 100 km race in 14 hours might burn around 6,300 calories or about 450 calories per hour.

An ultra-marathon lasts longer than traditional marathon races and can offer several benefits. Here are some of them:

• Long-distance running can strengthen the heart, lower blood pressure, and improve circulation. It also enhances cardiovascular endurance, which allows the body to use oxygen efficiently.
• These long runs can burn a significant number of calories, leading to weight loss when combined with a balanced diet.
• Endurance running or ultra-marathon can reduce stress levels and improve mood by releasing endorphins.
• Ultra marathons engage various muscle groups, leading to improved leg and core strengthening.

Challenges & Risks of Ultra Marathon

If you've ever seen the finish line of any ultramarathon, you will find exhausted runners, busy medical tents, and blistered feet. While there are many benefits associated with ultramarathons, you will also find some long-term risks. Here are some of the health risks of ultra-marathon one should keep in mind:

Cardiac Concerns

Ultra marathons require significant training that forces the body to adapt. Some changes include increased capillary density, which allows more blood to be delivered to the muscles. Lifelong ultra-marathon runners are at an increased risk of developing predictive factors for cardiac disease.

Kidney Damage

The heart is not the only body part affected by ultra marathons. One common race-day health risk is acute kidney injury (AKI), which is an episode of kidney failure. When you are exercising, there is less blood flow to the kidneys and reduced kidney function. AKI is often exacerbated by dehydration, high temperature, and anti-inflammatory ingestion.

Bone and Muscle Damage

Musculoskeletal injuries are also common among ultra-marathon athletes and can range from stress fractures to muscle tears and tendonitis. The high training volumes needed to complete the event are the primary reason behind injuries.

Marathon vs Ultra Marathon

Training for a road marathon vs ultramarathon is widely different, and there are many things you should consider when planning to participate in the race. If you have wondered what the difference between a marathon and an ultramarathon is, here are a few parameters to check out:

Distance

All marathons typically have a standard distance of 26 miles. On the other hand, an ultramarathon is an event longer than 26.2 miles. Some common distances for ultramarathons are 31 miles, 50 miles, 62 miles, and 100 miles. The Self-Transcendence 3100 Miles is the world's longest certified road race in Queens, New York.

Training

Marathon training involves a lot of speed work and tempo runs. Ultramarathon training is more focused on endurance than on speed, which is especially important if you are just getting started. Depending on the type and roughness of the ultramarathon you choose, the training usually includes back-to-back sessions.

Pace

Every single second counts in marathons, and the primary goal is to finish in a certain time of 4, 5, or 6 hours. You will rarely see any runners taking long breaks on the side of marathons. On the other hand, ultramarathons are done at a slow pace. Generally, the longer the distance of the ultramarathon, the slower the pace.

Nutrition

Water and a few energy gels are enough for a marathon runner, whereas ultramarathon runners rely on real foods such as dried foods, sandwiches, and pretzels. The right nutrition, however, will depend on the duration of the event and whether it takes place in a cold or hot climate.

Kit

In marathons, you only have to wear shoes on your feet, carry clothes on your back, and pick up gels and water for the race. On the contrary, ultramarathons have some kind of mandatory kit list of things that one has to carry inside the running vest. The longer the race and the more extreme the environment, the more comprehensive the kit will be.

Finish Time

Whenever someone finishes a marathon, everyone will ask what the finish time was. That's because everyone has an opinion on a good marathon finish time. On the other hand, no one will ask the finish time after you finish an ultra marathon.  Instead, the ultra event is usually followed by one question: All in one go?

Toilets

Every couple of miles, you will find an aid station in a marathon, which means there is no shortage of portaloos. However, the aid stations are spread farther apart in ultra marathons and rarely have toilets. At some places, you will get a plastic chair with a hole in the middle in some ultra-marathon tracks. You will have a poo bag and have to pop the bag around the plastic chair to do your business.

Support Crew

You often get a support crew for longer marathon races and ultramarathons who come along for the ride. The crew will support you throughout the event by offering hydration, food, and a quick massage on the run. If you plan to enter the ultra marathon race, you can also crew for your ultra runner friend. While crewing is often challenging, there are high chances that the favor will come back at you.

Pace Weight

You can often get away without carrying a single thing in the marathon because there are many aid stations that you can rely on. On the other hand, most ultramarathons have few to no aid stations, so you will have to carry a running vest weighing between 1 and 2 kilograms for a single-stage event and around 7.5 to 10 kilograms for multi-stage events.

Types of Ultra Marathons

When it comes to ultramarathon events, the possibilities of distances and course types are endless. Any distance longer than 26.2 miles is known as an ultramarathon, with 50k being the bare minimum. There are also multi staged and time events, with some other distances falling somewhere in between them all.

50k

The 50k, or 31 miles, is the shortest ultramarathon and a safe way to enter the ultra world as a runner. You can still feel the fast pace but can also push both mentally and physically. The fueling approach is similar to a marathon, and you can follow the sports drink or traditional gel approach. Since there are a relatively large number of 50k ultramarathon races happening around, you can definitely catch one closer to home.

50 Mile

The 50-mile ultra marathon is the off-the-record real minimum ultra marathon distance. It combines two full marathons and is both time-consuming and demanding. Most 50-mile events are on trails, and they will definitely push your athletic abilities to a new level. The distance will give you a taste of what it feels like to run for one day long and physically push yourself to the limits without having to endure sleep deprivation or run overnight, like 100K or 100 miles.

100k

The 100k or 62-mile ultra marathon is a great option to try if you want to break away from the 50-mile distance. However, the 100k ultra marathon is the least popular among its counterparts. There are many ultra-marathon runners that opt for 50k, 50-mile, or 100-mile distances, though there are not many 100k offered in general. Remember, the 100k ultra marathon lets you get a sneak peek of what it looks like to enter a 100-mile race and pushes you closer to the late hours of the day.

100 Mile

The 100 mile seems to be an impossible feat to some but a lifetime accomplishment for others. It feels like the distance is unfathomable, the legs are devastating, and the sleep deprivation is unbearable. But there's a positive side as well: Finishing the distance you once thought was impossible is absolutely mind-blowing. Once you've crossed the marathon line, it will change your life and rewire your brain.

Timed Events (6hr, 12hr, 24hr, 48hr...)

The timed ultramarathon is quite popular, and many timed events, such as 6 hours, 12 hours, and 48 hours, are held. When running a timed ultramarathon, all the supplies and fuel are within reach — which can be a gift and a curse. In addition, running on a small trail can be mentally draining and physically challenging. Sometimes, the loops range between 1-3 miles in length, while you can also expect longer loops.

Multi-Staged Events

The multi-staged ultra marathon is diverse and uniquely built compared to one another. It takes multiple days to complete, lasting around 6 or more days in a row. Most of these events are found in unique destinations like high mountain tops, deserts, and even across the country. These events are overly demanding because you cannot pack your bags and go home after a few days of running.

Everything in Between

While all the ultramarathons, as mentioned earlier, are counted among the popular choices, you should not forget that the ultra marathons consist of 135 miles, 200 miles, and other odd distances.

Ultra marathons often differ in elevation, course, climate, temperature, and distance. You should find the distance you are ready for and start running those ultra marathon miles. If you plan to join an ultramarathon, here are a few happening in the US between 2024-2025.

Ultra Marathon Gear

Packing for ultramarathon races can be pretty stressful, especially if you are a first-time runner. To help you out, we have created an ultramarathon checklist that covers all the essential gear one must carry during the race.

Let's briefly explain the items that you won't want to leave behind during an ultramarathon race:

Footwear: Ultramarathon races involve running on trails, falls, and mountains. Therefore, it is important to choose footwear that offers the best comfort and grip and helps you run over uneven terrain for long periods without compromising your safety.

Waterproofs: You should look for highly breathable and light waterproof running jackets and trousers featuring taped seams that can pass the kit check. You should also look for waterproofs packed in small bags so you can conveniently carry them around even when they are not worn.

Mobile Phone: A phone comes in handy when you want to call a medical team in case of an emergency. Sometimes, race directors require you to save emergency contact details on your phone in case you run into trouble.

Jackery Portable Power Station: The Jackery Portable Power Stations are lightweight, compact, and powerful charging solutions that can charge essential ultramarathon appliances, including mobile phones, radios, GPS devices, lights, and more. They feature sturdy handles and can even fit your backpack for a safe marathon.

Headtorch: Whether you're starting the race in the early hours or running all night, you will need access to a good and reliable headtorch. You should always ensure the headtorch is fully charged, carry a spare battery, and have a spare headtorch, too.

Whistle: A whistle is a simple yet crucial part of the ultramarathon running kit. It can be used to get the attention of others when assistance is required or in an emergency. Most running vests have an attached whistle, so make sure to check yours before buying a standalone whistle.

Jackery Portable Power Stations for Ultra Marathons 

Portable power stations are a reliable pick for ultramarathons as they can charge essential outdoor devices. They are lightweight and compact enough to power lights and mobile phones, especially during overnight running or multi-staged events. Jackery is a renowned manufacturer of solar panels, portable power stations, and solar generators.

The Jackery Portable Power Stations are designed to charge various appliances for long hours. They can be recharged with the help of Jackery SolarSaga Solar Panels, a car charger, and a wall outlet. You can place the foldable solar panels in direct sunlight to absorb the sun's rays and convert them into DC electricity. The pure sine wave inverter in the power station can convert DC to AC, which is suitable for charging the appliances.

Jackery Explorer 100 Plus Portable Power Station

The Jackery Explorer 100 Plus Portable Power Station is a compact charging solution that fits right in your palm and can even be carried during an ultra-marathon race. Whether you want to charge your mobile phone to call in case of an emergency or your lights to lead the way in the dark, the portable power station has got you covered. It features multiple output ports to charge up to 3 electrical appliances, such as a mobile phone, smartwatch, etc.

Appliance Running Time:

• Mobile Phone (13W) = 6.4H
• Apple Watch (2W) = 42.0H
• Earphones (2W) = 42.0H
• Radio (5W) = 16.8H
• Portable Lights (10W) = 8.4H

Customer Review

“I bought this little guy because I was tired of my two-pocket chargers always needing to be charged. So far, I'm in love with it! It can charge my earbuds, phone, lights, tablet, portable Wi-Fi, and any other small devices I have. It fits perfectly on my shelf. Way to go, Jackery!” — Jp Missy Horsley.

Jackery Explorer 300 Plus Portable Power Station 

If you want to participate in multi-stage events or overnight running, you will need a reliable power source like the Jackery Explorer 300 Plus Portable Power Station. It weighs around 8.27 lbs and can easily fit in a small backpack, ensuring essential appliances remain charged for long hours. It also has a built-in LED flashlight that ensures you can walk in the dark, especially during overnight marathons.

Appliance Running Time

• Mobile Phone (13W) = 18.8H
• Drone (90W) = 2.7H
• Camera (9W) = 27.2H
• Radio (5W) = 48.9H
• Portable Lights (10W) = 24.4H

Customer Review

"We use these everywhere: at home, in the car, and in the camper. We couldn't be happier with their versatility and long life." — Graham Little.

Ultimate Tips for Ultra Marathons

When you sign up for an ultra-marathon, it feels like stepping into the realm of the achiever. If you're ready to embrace the challenge involved in an ultra marathon, here are a few things to check out:

Don't Worry About the Numbers

Ultramarathon events are enjoyable and relaxing, and no one is interested in the time required. Instead, people will be impressed to know that you have covered the distance. Hence, there is far less pressure than there is in a road 10k, half marathon, or marathon.

Let Your Body Enjoy It

Your body might not enjoy the ultramarathon after the first 100 miles, but a 30-mile ultramarathon on soft terrain and at a gentle pace won't affect your body in the same way as a longer ultra on flat asphalt. You get to enjoy varied terrain in ultramarathons to give your body micro rests and recruit different muscles at different times.

Train Your Brain

Completing an ultramarathon requires a high level of determination and mental strength. It's better to test yourself by doing an extra rep or holding the plank for 10 more seconds to remind yourself that you are mentally tough. Make sure to block time for yourself to read a book or watch a film to avoid feeling stressed about anything.

Build an Appropriate Base

One of the biggest mistakes in ultramarathon training is failing to lay an appropriate foundation that can help handle the long runs essential for ultra success. Before jumping straight into the race, one must focus on running five or six times a week healthily for a few months and then lengthening long runs to 16 miles.

Practice Efficient Downhill Running

Uphills are generally tricky in ultra marathons, whereas downhills are easy. When you start downhill, leg muscles in the legs undergo eccentric contractions that might cause micro-tears if you are not prepared. If you are not ready for the eccentric contractions, you will find yourself with some jello legs after some challenging downhills. If you really want to get to the finish line, focus on downhill running.

Here is a sample 20-week plan for those planning to start their training for ultra marathons:

PDF file

Ultra Marathon FAQs

How many miles are in an ultra marathon?

An ultramarathon is a racing event that is longer than 26.2 miles, though the typical distances start at 50km. The most common ultramarathon distances include 31 miles, 50 miles, 100 miles, and even longer.

Do you sleep during an ultra marathon?

Around 77% of ultramarathon runners reported sleeping during the races. However, the cumulative sleep duration and proportion varied depending on the number of nights spent on the race and the race duration.

What is the average pace for an ultra marathon?

The average pace for an ultramarathon is around 12-13 minutes per mile, with most runners averaging closer to the 13-minute mark. The longer the distance, the slower the average pace tends to be. However, the speed can vary significantly depending on the individual runner, the race distance, and the terrain involved.

Is running an ultra marathon healthy?

For the most part, yes. Making informed decisions about the races you plan to do, how often to race, and how well you recover will help you complete the race healthy and without any adverse outcomes.

What percent of people run an ultra marathon?

Only 0.07% of people have run an ultramarathon, and out of these, 0.001% are women.

Final Thoughts

Ultra marathons are becoming increasingly popular, and you can choose from plenty of events. However, the right choice will vary depending on many factors, such as experience level, goals, and preferences. For example, you need to understand if you want a multi-day challenge or something that can be completed in one go.

Regardless of the ultra-marathon race you choose, it is essential to carry the appropriate gear and a reliable power bank to charge electronics on the go. Jackery Portable Power Stations are built with exploration in mind and can be carried easily to outdoor locations for charging appliances.