Thinking About a 50K? 50 Miler? How to Run Your First Ultra Marathon, According to Science

You have loved our episodes on how to run your first half marathon and marathon - so today, we have an episode for those of you who feel ready to go further. We discuss how to train for your first ultra marathon, whether you are doing a 50K, 50 miler, or 100mile. You will learn how to structure workouts and long runs, how to prepare for elevation gain, how to fuel, and more!

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In this episode, you’ll learn about:

✅ The physiological demands of ultra marathons

✅ How to use back to back long runs in ultra training

✅ How to prepare for uphills and downhills

✅ Types of workouts to include in your first ultra build

✅ If hiking can help you prepare for your first ultra

✅ Nutrition and hydration for your first ultra race

✅ Recommended gear for ultra marathons

If You Enjoyed this Episode, You May Like:

🎧 Fatigue Resistance: How to Not Slow Down at the End of Your Next Race (18 April 2025)

🎧 Running at High Altitude (2 November 2023)

🎧 Heat Acclimation Strategies and Science-Backed Cooling Techniques (29 May 2026)

References

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🔬 PMID: 37222863

🔬PMID: 40757594

🔬Van Horn, Kylee. (2025). Practical Fueling for Endurance Athletes. Human Kinetics

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

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