🏃Your First Ultra Marathon: A Complete Beginner’s Guide

So, you’ve crushed the marathon, and now you’re eyeing your next challenge: the ultra marathon — any race longer than 42.195 km. Whether it’s a 50K trail race or a 100K overnight journey through the jungle, ultrarunning is more about mental strength, preparation, and patience than speed alone.

This guide will walk you through everything you need to know for your first ultra marathon, step-by-step.

🔎 What Counts as an Ultra?

An ultra marathon is any running event longer than a marathon. The most common distances include:

• 50 km – A popular “first ultra” distance
• 100 km – Classic long-distance ultra
• 50 miles / 100 miles – More common in international races
• Timed races (e.g., 12-hour or 24-hour runs)

Most ultras in Malaysia are trail-based, so expect hills, mud, heat, and headlamps.

📅 Step 1: Choose the Right Race

Start with a manageable first ultra:

• Recommended first-time distance: 50K
• Look for: Support stations every 8–10km, daylight start, cut-off time of at least 10 hours

👍 Good Beginner-Friendly Ultras in Malaysia:

• Cameron Ultra 50K
• Merapoh Trail 50K
• King of Kemensah Trail 50K
• Hulu Selangor Ultra 50K

🏃 Step 2: Training Plan (12–20 Weeks)

For your first ultra, consistency is more important than speed. Focus on:

• Weekly long runs (build up to 35–40 km)
• Back-to-back long runs (e.g., Sat 30km + Sun 20km)
• Hiking hills or stair climbs (especially for trail ultras)
• Strength training (legs, core, hips)
• Running with your gear

Tip:

Practice walking! You’ll hike many sections of a trail ultra.

🥾 Step 3: Gear Up

Invest in essential ultra gear:

• Trail running shoes (e.g., Kailas Fuga, Topo MTN Racer)
• Hydration vest or belt
• Soft flasks or bladder (1.5–2L capacity)
• Headlamp (if night running involved)
• Energy gels, salt tabs, real food

Test everything during training.

🍌 Step 4: Fuel & Hydration

Eat early, eat often. A good rule of thumb:

• Calories: ~200–300 kcal/hour
• Hydration: Drink every 15–20 minutes
• Electrolytes: Especially in hot/humid races (e.g., SaltStick)

Try different foods in training: bananas, dates, bars, boiled potatoes, rice balls.

🧠 Step 5: Prepare Mentally

Ultras test your mind more than your legs. Prepare for:

• Self-doubt
• Fatigue
• Solitude
• Unexpected challenges (weather, GI issues, gear problems)

Mental Tips:

• Break the race into segments (aid station to aid station)
• Don’t obsess over your watch pace
• Remember: Forward is a pace

🧰 Step 6: Race Day Strategy

• Arrive early
• Start slow — really slow
• Stick to your fuel plan
• Walk the hills, jog the flats
• Use drop bags if allowed (extra socks, snacks, headlamp)

🚨 Common Mistakes to Avoid

• Starting too fast
• Skipping fuel early in the race
• Ignoring chafing, blisters, or small issues
• Not respecting the terrain (especially on trails)

🎉 Crossing the Finish Line

You may cry. You may limp. But you’ll never forget your first ultra.

Finishing an ultra is a life-changing moment. It proves you can go beyond the marathon — both physically and mentally.

✅ Quick Checklist for Your First Ultra

☑️ Choose the right race
☑️ Follow a training plan
☑️ Test all your gear
☑️ Eat + drink smart
☑️ Prepare mentally
☑️ Respect the trail
☑️ Enjoy the journey

💬 Final Words

You don’t need to be fast, young, or elite to finish an ultra marathon. You just need a plan, patience, and perseverance. Whether it takes you 6 hours or 16, you’re still an ultrarunner when you cross that finish line.

Welcome to the world of ultra.