What You Need to Know to Run Your First Ultramarathon

simonpbucknell
May 14
4 min read

You’re curious about ultramarathons—maybe you've run a few races before, or maybe you're just drawn to the idea of going longer, getting off the road, and challenging yourself in a new way. An ultra is a different kind of event: slower-paced, often more rugged, and built around consistency and resilience. But where do you start?

The Routeburn Classic is a fantastic lead-up event for those working towards longer ultra-marathon events.

Here’s what you need to know before you take on your first ultramarathon.

1. Pick the Right Race

Ultras come in many shapes and sizes. They typically start at 50km but can go well beyond 100 miles. Some are runnable and scenic, others technical and demanding.

In New Zealand, we’re lucky to have some incredible options. Tarawera Ultra offers distances from 50km to 100 miles, with well-marked trails and an excellent support crew vibe. Taupō Ultra delivers stunning lake views, farmland, and varied terrain. For those after a raw and challenging experience, The Spectacle throws runners into steep, wild country with minimal aid and plenty of vertical.

Choose a race that matches your experience, fitness, and the terrain you have access to for training. It's okay to start simple—you can always go bigger later.

2. Build-Up Takes Time

It’s important to have a solid base of consistent training before committing to an ultramarathon. If you're starting from scratch, give yourself time to build up gradually with shorter trail events—like 10–30km races—before stepping into the ultra world.

Once you're ready, most runners will need at least 4 to 6 months of specific training to prepare for their first ultra. This includes building aerobic fitness, time on feet, and getting used to the unique demands of off-road, long-distance events.

3. Hill Work is Essential

Most ultramarathons—especially trail-based ones—include significant elevation gain. Whether it’s long climbs, steep descents, or rolling terrain, you need to be comfortable going both up and down efficiently.

Include hill efforts in your weekly training—climbing builds strength and endurance, while downhill running conditions your legs and helps you learn control. Power hiking is also worth practicing—it’s a key skill during steep or sustained climbs where running becomes inefficient.

4. Training is About Time on Feet

Unlike shorter road races, ultra training focuses less on pace and more on your ability to stay moving for extended periods. Long runs, especially back-to-back runs on weekends, become a priority.

Get off-road regularly in your training and include terrain similar to your race - trails, elevation, varied footing.

Include terrain similar to your race—trails, elevation, varied footing. Learn to run slowly, walk strategically, and stay relaxed over long distances. It’s not about speed—it’s about durability and smart energy use.

Strength and mobility work will also support your training. A strong, balanced body handles uneven trails, steep gradients, and fatigue more effectively.

5. Fueling for Endurance

Your body needs consistent energy during long events. Training your stomach is just as important as training your legs. Use your long runs to practice eating and drinking at regular intervals—what works in training is more likely to work on race day.

Focus on food that’s easy to digest and that you actually want to eat. Carry a mix of options and keep hydration steady. Keep it simple, and don’t try anything new on race day.

6. Gear Matters—Test Everything

A comfortable and reliable gear setup can make or break your day. You’ll likely need trail shoes with good grip, a hydration vest or pack, appropriate layers for changing conditions, and a headlamp for longer events.

Be aware that your pack can cause chafing—around your shoulders, sides, or lower back—especially when worn for long periods. Test your setup in training and apply anti-chafing products as needed. Foot care is just as critical: find socks and shoes that work and don’t ignore hot spots.

7. The Mental Game

Ultras are mentally demanding. There will be tough periods—moments when you feel flat, uncomfortable, or uncertain. That’s normal. The key is to have tools to get through them.

Break the race into manageable parts. Focus on the next aid station, hill, or time marker rather than the full distance. I often give my athletes breath work sessions during their training to help them prepare for those moments—they’re a practical way to reset, stay calm, and bring attention back to the present.

Realise that you are likely going to have some low points throughout the event, so having strategies that you’ve practiced—and know work for you—is key to pushing through them.

8. Taper, Race Week & Recovery

Tapering in the final 2–3 weeks allows your body to absorb the training and arrive rested. During this time, finalize your gear, plan logistics, and mentally rehearse key sections of the course.

But recovery isn’t just something to focus on after race day. Throughout your build-up, especially during the heaviest training blocks, recovery is just as important as the training itself. That means fuelling well, managing stress, and above all—prioritising sleep. Deep, consistent sleep is where your body adapts, rebuilds, and gets stronger. If you're skimping on sleep, you're short-changing your training.

After your race, continue to prioritise rest. Let yourself properly unwind—light movement, good food, and low stress will help your body reset and return ready for whatever’s next.

9. Final Thoughts

Running your first ultramarathon is a big commitment, but with the right preparation, it's completely achievable. Take your time building up, stay consistent, listen to your body, and be prepared to problem-solve along the way.

If you're thinking about your first ultra and want guidance, support, or a training plan that fits your lifestyle, get in touch with B Coaching. I’ll help you train smart, stay healthy, and feel ready to tackle your goal.

Ready to Run Your First Ultra?

Whether you’re just starting out or already eyeing a race, B Coaching can help you train with purpose, stay injury-free, and feel confident on the start line.