The Ultramarathon in 10 Chapters

A free book on preparing for your first ultramarathon: physiology, training zones, nutrition and hydration — in plain language.

Artem Smirnov

Contents

  1. Chapter 1. Why an Ultramarathon Is Not Just a Long Marathon

    The body's two fuel tanks, the marathon “wall” as merely the first bump in the road, and the six pillars that ultra preparation is built on.

  2. Chapter 2. A Look “Under the Hood”: The Key Physiological Markers

    VO2max, lactate, thresholds, VLamax, FatMax and running economy — the six “parts” of your engine, explained without a medical degree.

  3. Chapter 3. A “Vehicle Inspection” for the Runner: How to Know You're Ready to Start

    Gas exchange analysis, lactate testing and “folk” methods: how to find your weak spots before the race finds them for you.

  4. Chapter 4. The Runner's “Gearbox”: How to Pick the Right “Gear” in Training

    Six training zones from recovery to VO2max, the 80/20 polarization principle and the “gray zone” where amateurs get stuck.

  5. Chapter 5. Leaving the “Comfort Zone”: Trail Running and Strength Training

    Why pace means nothing in the mountains, when hiking is the smart choice, why a runner needs a bicycle, and the “slow” muscles of a chicken leg.

  6. Chapter 6. The Ultramarathoner's “Dashboard”: Planning and Monitoring

    Hours instead of kilometers, hormonal distress signals, an honest conversation about body fat percentage, recovery and the key nutrients.

  7. Chapter 7. A “Gas Station” on the Run: Nutrition Before and During the Race

    Carb loading, the 15-minute rule, the glucose–fructose duo and why without salt even the best gel will just sit in your stomach.

  8. Chapter 8. The “Cooling System”: Water and Electrolytes

    How to find your sweat rate, why overdrinking is more dangerous than underdrinking, and what makes sodium the king of electrolytes.

  9. Chapter 9. Race Day: Tactics, Gear and Life After the Finish

    Pacing without heroics, the “nothing new” rule, pit stops instead of restaurants, and the “recovery race” after the finish.

  10. Chapter 10. “Mind Games”: How to Negotiate With Your Head and Reach the Finish

    Your “Why,” three goals, crisis visualization and the systems check in the “pit”: sugar, salt, water, pace.

  11. Top 10 Beginner Mistakes in the Ultramarathon

    From starting too fast to having no “plan B”: the most common mistakes of beginning ultramarathoners and how to avoid them.

  12. Frequently Asked Questions (FAQ)

    How long to prepare, how much volume you need, what to eat and drink, whether you need poles and an expensive watch — answers to the 15 top beginner questions.

  13. Glossary of Terms

    All the key terms of the book — from VO2max and VLamax to hyponatremia and cadence — with plain-language explanations.

From the Author

This book is an attempt to gather the key foundational principles of ultramarathon preparation in one place. It doesn't hold all the answers to every question, but it does give you a foundation to build on.

The goal is to help you understand the basics: what happens to your body over long distances, which parameters to pay attention to in training, and how to avoid critical mistakes with nutrition and hydration.

This is not an exhaustive manual — think of it as a concise “where do I start” reference. For a deep dive you'll need additional sources, coaching support and, of course, your own experience.

An ultramarathon is within your reach. All it takes is patience, a sensible approach and a willingness to learn. I hope this book becomes the first step on your journey.

Good luck on the trails!

Who Is This Book For?

This book is for you if:

  • ✅ You have run at least one marathon (or are actively training for one)
  • ✅ You are drawn to the idea of running an ultramarathon (50+ km)
  • ✅ You want to approach your preparation systematically, not by trial and error
  • ✅ You are curious about the physiology but want plain language without the academic jargon

This book is NOT for you if:

  • ❌ You are looking for a ready-made 16-week training plan (this book is about principles, not schedules)
  • ❌ You are a professional athlete (you need more advanced literature)
  • ❌ You have never run and don't plan to start

How to Read This Book

Option 1: Cover to cover (recommended for beginners). Read in order, from Chapter 1 to Chapter 10. Each chapter builds on the previous ones.

Option 2: Selectively. If you are already familiar with the physiology, start with Chapter 4 (training zones). If your race is a month away, jump straight to Chapters 7–10.

Option 3: As a reference. Come back to the chapters you need as your preparation progresses. Use the glossary at the end of the book.

How long will it take to read? A full read-through: 2–3 hours. A selective read: 30–60 minutes. Returning to specific sections later: 5–10 minutes each.

Useful Resources

Tools mentioned in this book:

Books (must-read):

  • “Training for the Uphill Athlete” — Steve House, Scott Johnston, Kilian Jornet. The bible of mountain running: physiology, methodology, preparation for vertical races.
  • “The Endurance Diet” — Matt Fitzgerald. A science-based approach to nutrition for endurance athletes, with the myths stripped away.
  • “Waterlogged” — Timothy Noakes. A revolutionary book on hydration: why “drink as much as possible” is dangerous advice.
  • “Relentless Forward Progress” — Bryon Powell. A practical guide to ultramarathons from the founder of iRunFar.
  • “The Runner's Brain” — Jeff Brown, Liz Neporent. The psychology of running: working through mental barriers.
  • “Born to Run” — Christopher McDougall. The cult classic about running and the Tarahumara people. A must-read for motivation.

One important note: success in an ultramarathon depends not on how many tools and gadgets you own, but on consistent training, sensible planning and the ability to listen to your body. Your best tools are persistence, patience and a willingness to learn from your own experience. See you at the finish line!