So you think you're a distance runner? Get ready for your first ultramarathon!
Chances are you've thought of it, every asphalt weary runner has. The crisp fall air, the crunch of leaves underfoot, and the rugged exhilaration of a good trail run. Few things are more organic, more Zen-like than a run through the trees. Now imagine doing it for 24 hours straight, in the dark, alone, without the usual water breaks or massage stations. Still sounds like fun? Then you just might be ready to take the next step in long distance running, the ultramarathon.

An ultramarathon is defined as any race longer than the 26.2 miles of a traditional marathon. They can range in distances up to 150 miles and, while some are held on flat loop courses, most take place on hiking trails. There are no sponsorships, no prizes, no fame, and barely even any recognition within the running community. So why would anyone want to do this?

"There's a different mind set for most people when they go out to run an ultramarathon," says Dr. Don Davis of Lehigh University. "It's a lot less about speed and for most people is just about finishing. You get to be 'out there' in nature for a really long time and do something really amazing."

Davis has run ultra races nearly every year since 1977. He taught a course entitled "Ultramarathon Running" at Lehigh and continues to train and compete in distance races on a regular basis.

"Completing an ultramarathon is possible for anyone, just look at the thousands who do it. Running 100 miles in 24 hours is four miles per hour--that's a fast walk. If you can continue a fast walk for 24 hours you've accomplished something impressive."

Ultramarathon fields are often very small--usually less than 100 runners--so participants get a real feeling of camaraderie, especially if they compete with the same people in a lot of different races. Some old timers claim the ultra "scene" is a lot like the community that sprung up among marathon runners 25 years ago. Less commercial, less crowded than today, but still a very tight knit and supportive group of athletes.

So you've decided it's time to tackle an ultra? The next step is preparing for one, both physically and mentally. Keep in mind that an ultra race is very different from a traditional marathon, with the rugged terrain, unpredictable weather, and indescribable fatigue. Let's look at what makes a successful ultramarathoner and go over some of the best ways to prepare for the challenge.

The Heart
"The key to succeeding in an ultra is pacing yourself and knowing you're in there for the long haul," Davis explains. "Ultramarathon appeal to people who don't have the amount of natural speed to be successful in marathons or the shorter races, but once they learn to pace themselves they can find success over long distances."

As important as a steady pace is in a marathon, it can be the difference between success and humiliating failure beyond the 26.2-mile mark.

"I know going in that if I can keep my pace for the first 25 miles or so and not slow down too much after that I'll be pretty good," Davis says. "So when I run at an 8:15 pace for 35 miles on my training run every week I'm able to build my confidence and train my body to take whatever the race throws at it."

To prepare a steady marathon pace, many coaches preach a weekly mileage total, but success in an ultra depends largely on the long run. Ultra runners need two to three 30-plus mile runs per month in addition to their regular workouts to be sure they're ready to go on race day. These long runs condition the body to adapt over long distances and build up the mental toughness that will get them through the highs and lows of the course. They're also great for testing out new gear and perfecting trail running techniques.

Another pace issue for ultra distance runners is the balance between running and walking that will help them conserve energy over the long haul. Popular methods include walking up hills and running down them, walking five minutes out of every 30, and even stopping for short breaks along the trail, all of which have proven successful for many champion ultra runners. Whatever pace you choose, be sure to try it out on your long runs to get used to it. Nothing--not shoes, food, gear, or pace--should be new on race day.

The Stomach
Fuel is another variable that many beginning ultra racers forget to take into account. The human body can function on a pre-race meal for several hours of constant exertion, like a marathon, but in a longer race it will require a refill on the go. Many runners bring Gu or Powerbars and load up on the trail, but just as many munch on cookies, sandwiches, and fresh fruit at break points along the course.

Even so, eating and running can be a nasty combination. The slower pace of an ultra race will help you keep food down, but practice eating and drinking on the fly during your long runs to build yourself up slowly. Carbohydrates, potassium, sodium, and water are needed to make up for what you burn off, but your body needs to get acclimated so you don't cramp up or vomit. Most ultramarathons have set access points where you can drop off extra food and water for pick up mid-race.

The Eyes
One tricky part of an ultra, at least for the 100-milers, is running in the dark. When the race lasts upwards of 24 hours you're going to end up running at least part of that time at night, and you need to be prepared to keep going if you want to finish the race in the time allowed with your eyes and your legs intact. Again, practice makes perfect. Training in the dark with a small, focused beam flashlight is the best way to prepare.

The Feet
Experienced trail runners know that uneven terrain can be less taxing than smooth pavement that repeatedly uses the same muscles; that's the good news. The bad news is that trails, by their very nature, are very hard on feet and legs. Rocks, protruding roots, soft ground, and other features of the trail will wear down and fatigue an unsuspecting runner's feet in no time. Prepare for blisters and leg strains like a hiker by packing plenty of moleskin and checking regularly for sore spots during the race. Many runners even carry a foot care kit with bandages, socks, and other necessities just in case something goes wrong and wear dry wicking socks to keep their feet from rubbing the insides their shoes. Understanding what can happen to your feet and how to prevent damage on the trail can go a long way toward making your ultramarathon experience a lot less painful. Long trail runs leading up to the race are another good way to get used to the strains of running on uneven ground.

For many runners, completing an ultramarathon is the "Mount Everest" of distance running. The challenge may seem daunting at first, but with an understanding of ultra racing techniques, a proper training regimen, and the right attitude, nearly any distance runner can complete an ultra and become the envy of runners everywhere. Just don't expect your friends to understand it.