More than 42 kilometers: Running an ultramarathon: How to get started with extreme training

Running an ultramarathon doesn't just require training of the legs and lungs. The cardiovascular system, muscles, tendons, and even the digestive system are also put under enormous strain. This is because your body has to generate energy for many hours – often in extreme weather conditions and with little sleep.

During an ultramarathon, you not only burn carbohydrates and fat, but also tap into protein reserves after prolonged exertion. Your body learns to switch energy sources efficiently. Additionally, the following areas adapt:

• Heart: Beats more economically, supplies muscles with oxygen for longer
• Muscles: Build more mitochondria for better energy use
• Tendons and ligaments: Become more resilient and stable
• Brain: Develops strategies to block out pain and exhaustion

These adaptations don't happen overnight. Those working toward an ultramarathon should complete long training runs over months, testing nutrition and hydration, and slowly acclimating their bodies to the extreme stress.

An ultramarathon is not only a physical but also a mental battle. Running for hours, often at night and in adverse conditions, demands tremendous willpower . Many runners report entering a meditative state along the way. This "flow" feeling helps overcome the monotony and fatigue.

But the psychological strain also has its downsides. Fatigue can lead to disorientation, increasing the risk of falls. A good race strategy helps here – such as alternating between running and walking to conserve energy. Mental techniques such as visualization or setting small intermediate goals can also help you keep going long after your body wants to stop.