🌍 The World of Ultramarathons
Ultramarathons — any run longer than the standard marathon distance (42.195 km). The most popular distances: 50 km, 80 km, 100 km, 100 miles (160.9 km), and 24-hour runs.
The longest certified running distance in the world — the Self-Transcendence 3100-mile (4989 km) run, held annually in New York. Participants run 96 km per day for 52 days in a row!
⛰️ Most Famous Ultramarathons
| Competitions | Distance | Rank | Record |
|---|---|---|---|
| Badwater 135 | 217 km | Death Valley, USA | 21:33:01 (Ashley) |
| UTMB | 171 km | Mont Blanc, France | 19:37:43 (Jim) |
| Spartathlon | 246 km | Athens–Sparta, Greece | 19:55:09 (Fotis) |
| Barkley Marathons | ~160 km | Tennessee, USA | Only ~15 finishers in all of history! |
| Self-Transcendence | 4989 km | New York, USA | 40 days (Ashprihanal Aalto) |
🏅 Other Extreme Distances
Cycling Ultra-Distances
Race Across America (RAAM) — 4800 km in less than 8 days. Christoph Strasser won 6 times with an average speed of ~23 km/h.
Longest Swim
In 1998, Ben Lecomte swam across the Atlantic Ocean (5980 km) in 73 days. Modern open-water swims reach up to 50 km in official competitions.
Everest FKT
Fastest Known Time records: Kilian Jornet climbed Everest without supplemental oxygen in 26 hours from base camp.
Walking Ultra
Longest walking distance: 175 km in 24 hours (Yohann m. world championship).
🎯 How to Prepare for Ultra-Distances?
- Gradual load increase: 10% rule — do not increase weekly mileage by more than 10% per week.
- Nutrition during the run: 200–400 calories per hour, a balance of carbohydrates and electrolytes.
- Mental preparation: The ability to run through pain, fatigue, and sleep deprivation — ultrarunning is 80% mental.
- Technique: Shorter stride, higher cadence, efficient energy use.
💊 Athlete's Nutrition and Recovery Guide
Whatever your sport, proper nutrition is the foundation for results. Here are the key nutrition principles followed by professional athletes:
Protein
1.6–2.2 g/kg of body weight per day. Choose: chicken, fish, eggs, whey protein, plant proteins.
Carbohydrates
4–7 g/kg depending on the workload. Whole-grain products, fruits, vegetables. Before and after training.
Healthy Fats
0.8–1.2 g/kg. Avocados, nuts, olive oil, omega-3 fatty acids.
Hydration
30–40 ml/kg per day. During sport: 500–1000 ml/h with electrolytes for longer workouts.
Recovery Strategies
- Sleep: 7–9 hours of quality sleep. Growth hormone is released during deep sleep.
- Active Rest: Light movement on rest days improves circulation and reduces muscle soreness.
- Contrast Shower: Alternate hot and cold water — it improves circulation and reduces inflammation.
- Massage and stretching: Regular stretching and massage reduce injury risk and improve flexibility.
💡 Practical Tips
Training Planning
Periodize your training: after an intense cycle, be sure to include a recovery week. Progress happens during rest, not during training.
Journal
Record your workouts, nutrition and sleep quality. After a month, you will have data showing what works best.
Listen to Your Body
Pain is not a sign of weakness — it is a signal. Learn to distinguish good muscle fatigue from injury risk.
Small Goals
Set short-term, achievable goals. Every small win builds motivation for bigger challenges.
🛒 Sports Supplements for Your Goals
Whatever your sport or record — proper nutrition and supplements help you achieve more. Choose the ones that suit you best: