We've collected the most common questions from beginning ultramarathoners and given short answers to each.

About Preparation

Q1: How long do I need to prepare for my first ultra?

It depends on your running base:

if you've run a marathon — 3–6 months;
if you run regularly but haven't done a marathon — 6–9 months;
if you're starting from zero — 12–18 months (a marathon first, then an ultra).

Don't rush. Better to arrive prepared in a year than to drop out in six months.

Q2: Do I need a coach to prepare for an ultra?

Not mandatory, but highly desirable for your first one. A coach:

will help you avoid the typical mistakes;
will build a plan around your level and schedule;
will teach you to listen to your body and manage load;
will give you feedback on technique.

If hiring a coach isn't an option — study on your own, but be careful and conservative when increasing volume.

Q3: What weekly volume do I need for an ultramarathon?

For a 50–70 km ultra:

Minimum: 50–60 km/week (6–8 hours)
Optimum: 70–90 km/week (9–12 hours)
Peak: 100–120 km/week (13–16 hours)

What matters more than kilometers is time on your feet. For mountain trails, count in hours, not kilometers.

Q4: Are long runs (4–6 hours) really mandatory?

Yes, they are a key element of ultra preparation. Long runs:

teach the body to use fat as fuel;
adapt the ligaments and joints;
train the mind to handle monotony;
let you rehearse your nutrition and hydration.

The goal: 2–3 long sessions of 3–6 hours per month at the peak of preparation.

About Choosing a Race

Q5: What distance should I choose for my first ultra?

We recommend 50–70 km:

50 km is the classic first ultra (if you've run a marathon);
70–80 km — if you comfortably run a marathon in 3:30–4:00;
avoid 100+ km for your first time.

Master the format first, then increase the distance.

Q6: Is it better to start with a trail or a road ultra?

It depends on your experience:

A road ultra (50 km on asphalt) — simpler logistics, predictable pace, lower injury risk.
A 50 km trail — more interesting, more beautiful, but technically harder.

If in doubt — choose a trail with modest elevation gain (up to 1500 m), good course marking and frequent aid stations.

About Nutrition and Hydration

Q7: How many calories do I need to eat during an ultra?

200–300 kcal/hour is the gold standard. That's roughly:

1–2 gels (100 kcal each);
1 bar (150–200 kcal);
a handful of nuts or dried fruit.

Over 50 km (6–8 hours) = 1200–2400 kcal per race.

Q8: Can I eat “real food” instead of gels?

Yes! Many ultramarathoners prefer real food:

bananas, oranges;
boiled potatoes with salt;
nuts, dried fruit;
peanut butter sandwiches.

The main thing is to test it in training. The longer the race, the more you crave normal food (gels get tiresome).

Q9: How much should I drink on course?

400–800 ml/hour, depending on the weather and your pace. Signs of proper hydration:

light yellow urine;
no headache;
no swelling (swollen hands and feet can come from excess water OR a lack of sodium).

Don't forget the electrolytes (salt capsules) every 45–60 minutes.

About Gear

Q10: Do I need trekking poles on a trail?

It depends on the elevation gain:

up to 1000 m — you can do without poles;
1000–2000 m — desirable;
2000+ m — strongly recommended.

On climbs, poles redistribute up to 20–30% of the load from your legs to your shoulder girdle, sparing the stabilizer muscles and the main running muscles. However, they don't reduce the total energy cost of movement — your arms are doing the work, and by the end of a long race that fatigue is quite noticeable. On steep descents, poles are usually stowed or folded away — they can interfere with natural movement and even cause a fall. The main advantage of poles is preserving your legs on long climbs and giving your body “four-wheel drive.” But you need to learn to use them in training!

Q11: Do I have to buy an expensive running watch?

Not required, but useful. The minimum:

a heart rate monitor (a chest strap + a simple watch will do);
GPS for pace control and navigation.

The optimum: a watch like a Garmin / Coros / Suunto — they can:

calculate training load;
track recovery (HRV);
build routes.

About Recovery

Q12: How long does recovery after an ultra take?

The folk guideline is “1 day of easy mode for every hour of racing.” There's no rigorous science behind this formula, but it works as a conservative starting point:

a 50 km ultra in 8 hours ≈ 8 days with no training or minimal activity;
then 2–3 weeks of easy training;
full recovery: 4–6 weeks.

Don't rush! Your next serious race — no sooner than 8–12 weeks later. And listen to your body: morning heart rate, sleep and your desire to train will tell you more than any formula.

Q13: Can I run an ultramarathon with a cold?

NO! Even a mild cold:

overloads the heart;
increases the risk of myocarditis;
reduces performance by 20–40%.

The “neck rule”: symptoms above the neck (a runny nose) — an easy jog is possible. Symptoms below the neck (a cough, body aches) — complete rest.

About Money

Q14: How much does ultra preparation cost?

Approximate first-year budget:

running shoes (2–3 pairs): $300–500;
apparel: $150–300;
race registration: $50–150;
nutrition (gels/bars): $100–200;
travel/lodging: $100–500.

Total: roughly $700–1,600/year (without a coach). With a coach: +$1,000–3,000/year.

Q15: Where do I find like-minded people?

Parkrun — free Saturday runs in parks.
Running clubs: Nike, Adidas, local clubs.
Strava — follow local runners.
Training camps (for example, Trail Running School).

The community is one of your greatest resources. Running together is more fun and safer!