Running and endurance
Ultra running
Run further than a marathon, usually on trails.
- Hardintensity
- ~630kcal per hour
- Low costbudget
- Highimpact
Is ultra running right for you?
Run further than a marathon, usually on trails. It is a hard-intensity, high impact activity that you can do outdoors, on your own or in a group. Expect to burn around 630 calories an hour, based on a 70 kg person.
Takes some practice. Expect to spend up to about £20 a month.
Why try ultra running
- Improves fitness. It raises your heart rate and builds stamina.
- Burns calories. At around 630 kcal an hour it can help with weight loss alongside a balanced diet.
How to start ultra running
Build up to a 50K trail race over a year of steady training.
Get the basics: trail shoes, running vest. Borrow or hire before you buy.
Join a beginners' session or go with someone who can show you the basics.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 1 | 45 | Learn the basics and keep every session easy. |
| 2 | 1 | 60 | Repeat last week and add a little time. |
| 3 | 2 | 75 | Add a session or make one a bit harder. |
| 4 | 2 | 90 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
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The perfect long-distance goal for keen runners.
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26.2 miles of grit, training and celebration.
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Treadmill running
Run whatever the weather, at a pace you control.
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Hill sprints
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Duathlon
Run, bike, run in one race, no swimming needed.
Not sure ultra running is for you?
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