Buzz
While many are familiar with the concept of a marathon—an event covering over 26 miles (41.8 kilometers)—ultramarathons take things to an even more extreme level. For those who find running 26 miles insufficient, ultramarathons stretch beyond that distance, often exceeding 50 miles (80 kilometers). These races are not just longer; they are far more demanding and can even be riskier than traditional marathons.
When pushing the body to those extreme limits, it responds in unexpected ways. In the following sections, we'll explore ten incredible physical reactions your body undergoes during an ultramarathon. So hydrate, warm up, and get ready to discover the astonishing effects on your body when you go the distance in an ultramarathon.
10. Muscle Soreness (DOMS)
Soreness is a familiar aftereffect of any workout, but in the case of ultramarathons, it reaches a whole new level. Runners in these extreme events, often referred to as ultrarunners, experience a particularly intense form of muscle pain known as DOMS (delayed onset muscle soreness). This form of soreness doesn't strike immediately but can develop hours or even days after the race, and it can last for weeks.
This discomfort stems from hours of sustained eccentric contractions. Typically, the soreness is felt in the lower legs, but it can also affect the knees, hips, or feet. Professional ultrarunners must contend with this type of soreness both during and after the ultramarathon.
If you're planning to run an ultramarathon, prepare yourself for soreness. The truth is, our bodies aren’t built for such extreme distances, and there's no way around the inevitable leg fatigue—and the soreness that follows—during an ultramarathon.
9. Blisters
As ultrarunners relentlessly push their physical limits, blisters become a frequent issue. These athletes sweat heavily and move at fast paces. Even with top-notch shoes and socks, rubbing is inevitable. Add moisture from sweat, rain, or puddles, and it's a perfect storm for blisters. Ultramarathoners commonly develop blisters on their toes, ankles, and heels.
Blisters, unlike soreness, can often be avoided if the runner takes the right precautions. Some runners tape their feet before heading out to prevent blisters, while others may swap out socks, shoes, or other gear during the race to reduce the risk of painful blisters.
If you're considering taking on an ultramarathon, it's crucial to factor in conditions like humidity, temperature, and other environmental elements. By understanding these variables, you can better prepare for a run that minimizes discomfort (and hopefully avoids blisters).
8. Cardiac Concerns
Exercise is typically beneficial for your heart, right? Consistent physical activity can improve heart health and reduce the risk of cardiovascular diseases. However, ultramarathons are not your typical exercise. They are, well, ultra. The strain they place on the heart is significant and unlike what you experience during regular workouts.
This strain typically manifests in one of two ways. If the temperature is extremely high or if dehydration sets in, your heart rate can spike. Alternatively, if you're utterly exhausted, your heart rate may actually drop. Neither scenario is ideal.
After an ultramarathon, many runners experience dizziness, and in severe cases, fainting. This happens when blood flow to the heart is interrupted. To help avoid this, experienced ultrarunners may track their heart rate with a smartwatch. If that’s too tech-dependent for you, keeping your hydration levels in check is a great way to prevent these potentially dangerous cardiac issues during long runs.
7. Hyperthermia or Hypothermia
Because ultramarathons are so intense, your body can react in two different ways, depending on the conditions. You could experience hyperthermia (the condition of having a body temperature far above normal) or hypothermia (the condition of having an abnormally, dangerously low body temperature). This just illustrates again how difficult these races can be.
Hyperthermia occurs for runners when the weather is especially hot. It can cause headaches, blurred vision, and lightheadedness. Runners with hyperthermia may stop sweating altogether, a very dangerous sign. The worst cases of hyperthermia can result in heat stroke.
The other extreme is hypothermia. As you may expect, ultrarunners experience hypothermia when running in colder conditions. High elevations, wind, snow, or consistent rain may cause hypothermia. Extreme changes in temperature or elevation can cause either hyperthermia or hypothermia. Hydration and appropriate gear can help you avoid these potential perils.
6. Foot Pain
Running begins and ends with your feet. Each step you take, even on a typical day, involves complex movements of the feet. With over 100 moving parts in each foot, every stride during an ultramarathon (and there are many) places considerable pressure on your feet. This makes ultrarunners particularly vulnerable to foot pain and injuries.
Long-distance runners face a range of foot injuries, including plantar fasciitis (turf toe), Achilles tendinitis, stress fractures, and metatarsalgia, among others. Experienced runners employ various strategies to minimize these risks, such as:
- Wearing shoes and socks that fit properly
- Carrying an extra pair of socks
- Stretching properly before the ultramarathon
- Monitoring for any signs of foot or lower leg pain
Even the most cautious and well-prepared distance runners can still encounter foot pain. While some discomfort is almost inevitable, it’s important to prioritize your long-term health before pushing through it.
5. Weight Loss
Well, not everything about ultramarathons is negative, right? These races can lead to rapid weight loss, though it's a challenging way to shed a few pounds. The average ultramarathon runner can lose between four and six pounds during a single race. Impressive, but this weight loss is typically not sustainable.
Ultramarathon runners sweat an immense amount. Even with the best efforts to rehydrate, they are often severely dehydrated by the end of the race, meaning the weight lost is largely 'water weight' lost through sweat.
There doesn't seem to be much runners can do to prevent weight loss (though staying properly hydrated is always a good idea). After about a week or so of a regular diet, your weight should return to normal. While it might be the toughest way to lose weight, it’s certainly effective!
4. Glycogen Depletion
Glycogen is the form in which our bodies store glucose, our primary energy source. It’s stored in skeletal muscles and the liver. When we deplete our glycogen reserves, we run out of energy. This can occur either from insufficient calorie intake or intense exercise. When glycogen stores are emptied, you may experience the following:
- You may feel as if you've 'hit a wall'
- Extreme exhaustion
- It becomes exceedingly difficult to keep running
Ultramarathon runners often burn over 400 calories an hour, making glycogen depletion a significant concern. To mitigate the effects, it’s advisable to consume a good amount of carbohydrates before the race begins.
3. Sleep Deprivation
While a quick snack or sports drink can help you refuel and rehydrate, there’s simply no time for a catnap during an ultramarathon. As a result, most runners struggle with sleep deprivation and its symptoms.
Ultramarathons often take over 24 hours to complete, and it's only natural for the body to crave sleep at that point. This can manifest in various ways, such as dizziness, disorientation, and in the most severe cases, hallucinations.
Getting enough rest before your race can make you feel more ready, but during the ultramarathon, sleep deprivation is inevitable. On the positive side, think about the deep, restful sleep you'll enjoy after the race!
2. Joint Pain
Our joints are the points where bones meet, and ultramarathons put significant strain on them, especially the ones from the waist down. The most commonly affected joints for ultrarunners are the hips, knees, spine, ankles, and toes.
Joint pain is common in marathon runners, but the longer the distance, the greater the risk. While joint pain is often inevitable, it’s interesting to note that much of it occurs during the downhill segments of the race.
1. An Upset Stomach
I mentioned the importance of loading up on carbohydrates, didn't I? It's essential to maintain balance when preparing for your race. If you're not careful, however, you might face a common issue for ultrarunners: an upset stomach. In the days before the race, ultramarathon runners should steer clear of the following:
- Caffeine, such as coffee, tea, and soda
- All dairy products
- Spicy or unfamiliar foods
- Beans, legumes, and other high-fiber foods
Any of these foods can upset your digestive system. Keep in mind that your stomach is constantly jostling up and down as you run. Stomach discomfort can take several forms. The most frequent issue is what's known as 'runner's trots,' which is the sudden urge to use the bathroom—either during or right after running.
Other runners might deal with nausea, while some experience stomach cramps. To ensure your body can carry you to the finish line, make sure you fuel it properly and at regular intervals—or you may not make it through.
