What Is An Ultra Runner? The Hidden Psychology Behind These Endurance Athletes
- Dr Paul McCarthy
- Dec 22
- 11 min read
Ultra runners are special. These remarkable endurance athletes belong to a thriving community of about 20 million trail runners worldwide. Their numbers have grown by a lot over the past decade . But what sets them apart from regular runners goes beyond physical ability - it's their unique psychological makeup.
The numbers tell an interesting story. Research shows that 74.1% of ultra runners would keep going even if they found that there was a health risk . This kind of dedication reveals the true spirit of an ultra marathon runner. These athletes show higher levels of grit and intrinsic motivation than runners who stick to shorter distances . Their pain anxiety levels are also lower than the average person .
Mental toughness and resilience are the life-blood of these ultra-distance runners. A 2023 study backs this up - these two traits can affect up to 21% of performance differences among trail runners . While physical training matters, an ultra runner's mental strength plays just as big a role in their success.
This piece will dive into what makes these extraordinary athletes tick. We'll look at the hidden psychology that helps ultra runners challenge normal limits and draw lessons we can use in our daily lives.
What is an ultra runner?
The term ultrarunner describes athletes who run beyond the traditional marathon distance of 42.195 kilometers (26.2 miles) [1]. These endurance specialists take their running to extraordinary limits, testing both their physical and mental boundaries far beyond what casual joggers or dedicated marathoners attempt.
Defining ultra running and ultra-distance events
Ultra running (also called ultra distance running) covers races longer than a marathon [1]. A 50-kilometer (31.07 miles) race serves as the shortest standard ultra distance, though any race longer than a marathon qualifies [1][2]. Common ultramarathon distances include:
50 kilometers (31.07 miles) - the entry-level ultra distance
50 miles (80.47 km)
100 kilometers (62.14 miles)
100 miles (160.93 km)
Beyond 100 miles, with the longest certified race reaching 3100 miles [1]
Ultra events come in two main formats: distance-based races and time-based challenges [3]. Time-based events run from 6, 12, and 24 hours to multi-day adventures lasting 3, 6, or 10 days [1]. Runners in these events circle tracks or short road loops to cover maximum distance within the time limit.
The terrain varies in ultramarathons. Races happen on roads, mountain trails, or a mix of surfaces [3]. Most ultras place aid stations every few miles or kilometers (sometimes 20-35 kilometers apart) to provide runners with nutrition and hydration [1]. Some races, like Morocco's Marathon des Sables, require runners to carry their supplies throughout the event [1].
The International Association of Ultrarunners (IAU) oversees the sport worldwide. They organize world championships for various distances including 50km, 100km, 24 hours, and ultra trail running—all recognized by World Athletics [1][3].
How ultra marathon runners differ from traditional runners
Ultra marathon runners stand apart from traditional distance runners in several ways. The average ultrarunner peaks between ages 30-49 [4]. Many athletes find their way to ultra running after mastering traditional distances and looking for new challenges [5].
Pacing sets these runners apart. Marathon runners keep steady speeds, but ultrarunners mix walking hills, jogging flats, and running downhills as part of their strategy [6]. These natural breaks help runners manage longer distances despite the extra miles.
Training approaches differ too. Ultra training focuses on "time on feet" with back-to-back long runs, hiking practice, and trail skills instead of speed workouts and tempo runs [6]. Serious ultrarunners log 70-100 miles weekly—much more than typical marathon training plans [7].
Elite ultrarunners show different fitness markers than elite marathoners. Their VO2 max values reach around 60 ml/kg/min for males and 55 ml/kg/min for females, while elite marathoners hit approximately 77.4 ml/kg/min [8].
The ultrarunning community's spirit makes it unique. These events develop mutual support rather than fierce competition [6]. Runners care more about finding life meaning and connection than winning or recognition [5].
Ultra running breaks traditional sports barriers. It's one of the few sports where women's performance gaps shrink as race distances grow, creating more equal competition [1].
Core psychological traits of ultrarunners
Ultrarunners achieve incredible physical feats thanks to their unique psychological makeup that helps them endure seemingly impossible challenges. Studies have repeatedly shown several key mental traits that make these endurance athletes different from regular people and even traditional runners.
Mental toughness and its role in endurance
Mental toughness (MT) is vital for ultrarunners. It represents "a personal capacity to produce consistently high levels of subjective or objective performance despite everyday challenges and stressors as well as significant adversities" [9]. This quality shows up in several ways that include goal setting, visualization, stress management, emotional control, and positive thinking [9].
Research shows ultramarathon participants have substantially higher mental toughness than athletes from other sports [1]. Elite ultra runners scored much higher on mental toughness measures (M = 45.42) with medium and large effect sizes compared to athletes of all disciplines [1].
Resilience: bouncing back from adversity
Resilience stands apart from mental toughness as a distinct quality that focuses on adaptation rather than pure endurance. Scientists imagine it as "the role of mental processes and behavior in promoting personal assets and protecting an individual from the potential negative effect of stressors" [3]. This quality lets ultrarunners handle major stress through various internal psychosocial resources [3].
The Connor-Davidson Resilience Scale showed that ultrarunners scored substantially higher than non-runners in resilience measures (p = .014; d = 0.81) [10]. This boosted ability to bounce back from setbacks becomes especially valuable with the physical and psychological challenges in ultra-distance events.
Grit and long-term goal pursuit
Grit - "passion and perseverance for long-term goals" [11] - sets ultrarunners apart. Studies confirm they score higher on grit measures compared to sub-ultrarunners [12]. Their scores are particularly high in the perseverance component of grit [12].
Natural tendencies and real experiences shape this psychological trait, especially through facing and overcoming failure [13]. One researcher noted, "ultrarunners who've been in the sport for a while have, invariably, experienced failure. Out of those failures, grit develops" [13].
Self-efficacy and belief in one's ability
Self-efficacy - believing in your ability to execute actions and meet objectives - is the life-blood of an ultrarunner's psychological profile. Bandura describes this trait as "judgements of how well one can execute courses of action required to deal with prospective situations" [1].
Studies indicate that self-efficacy and mental toughness relate strongly (r = 0.72, p < 0.001) [1]. Runners with higher self-efficacy push through challenges because they maintain effort when tasks get tough [2].
These four psychological traits—mental toughness, resilience, grit, and self-efficacy—work together. They create a framework that helps ultrarunners surpass normal physical limits and keep going when others would give up.
How these traits are developed
Ultrarunners' remarkable psychological traits don't come naturally—they develop through specific practices and experiences. Building the mental fortitude needed for ultra running requires strategies that build resilience over time.
Training through discomfort and fatigue
Ultra marathon runners learn to embrace discomfort and position themselves to handle it better during races [14]. The essential technique creates space between feeling fatigue and reacting to it—what coaches call a "calm conversation" with pain. This mental practice lets runners respond rather than react when they suffer.
Elite ultrarunners use linguistic tricks during tough moments. They switch from first-person ("I've got this!") to second or third person ("You've/she's got this!") to create psychological distance from pain [14]. This simple move helps them regain control instead of giving up.
Learning from failure and setbacks
Failure is a vital teaching ground for ultra-distance runners. Research shows major breakthroughs often follow the biggest failures [15]. Experienced ultrarunners see setbacks as stepping stones rather than final outcomes [16].
Self-reflection becomes a powerful tool after disappointing performances. Time spent analyzing what happened, what factors shaped the outcome, and areas of improvement helps transform failure into valuable insight [17]. The consistency that defines successful ultrarunners comes from staying persistent through this process.
Exposure to adversity in controlled environments
Mental toughness grows through progressive challenges in controlled settings. Runners use simulation training like running through the night, practicing race nutrition, or training on minimal sleep [18]. Breaking long races into small goals helps runners stay focused instead of feeling overwhelmed [7].
Elite ultrarunners imagine tough moments before they happen. They mentally "see" themselves walking through aid stations, pushing through dark patches, and finishing strong [7]. Simple repeated phrases ("Strong and steady," "One more step") help their brains stay focused and overcome doubt [7].
Support systems and coaching influence
The ultrarunning community's support builds mental resilience. Crews and pacers work as vital psychological helpers, with pacers becoming a "therapist, coach, and friend all wrapped in one" [5]. A strong crew can reset a runner's mental state with just a short conversation or joke [7].
Professional coaching helps runners spot different types of fatigue and respond well. Coaches build awareness, pacing discipline, confidence, and the mental toolkit needed under extreme pressure [7]. The extraordinary psychological makeup of an ultrarunner takes shape through this mix of embracing discomfort, learning from failure, controlled exposure to adversity, and supportive guidance.
How ultrarunners differ from other athletes
Ultrarunners are different from regular athletes in ways that catch your attention. Research shows they have unique psychological traits that help them excel at running extreme distances.
Lower sensitivity to pain and boredom
These athletes have amazing pain tolerance compared to typical runners. A study showed ultrarunners kept their hands in ice water for three full minutes. They rated their pain as just 6/10 [6]. Scientific research confirms they stayed in cold water by a lot longer than others (p = .007) [19]. Their high tolerance comes from reduced pain-related escape behaviors. This accounts for 40% of the difference between ultrarunners and non-runners [19].
The sort of thing I love is their relationship with boredom. Most people would find running for hours through repetitive terrain unbearable. All the same, research shows these athletes connect running with boredom nowhere near as much as other endurance athletes [20]. Athletes who take part in extreme events like 24-hour races show even less sport-specific boredom than their peers [21].
Higher intrinsic motivation
The real difference between ultrarunners and other athletes lies in what drives them. We found that ultrarunners care most about psychological goals, self-esteem, and finding meaning in life [22]. Unlike regular athletes who chase external rewards, these runners value personal growth and inner satisfaction [8].
Research using factor analysis reveals something interesting. While marathoners run for recognition, competition, health, and weight control, ultramarathoners have "life meaning" as their unique motivational factor [8]. This inner drive keeps them going even without external praise.
Greater openness to risk and solitude
These athletes accept solitude in unique ways. Many top ultrarunners actually prefer training by themselves. Elite competitors often say: "I don't like group runs, I don't like social runs" [4]. This comfort with being alone becomes an advantage. One elite runner pointed out: "being a little bit introverted [is beneficial because] you don't mind going out and being alone because that's where you thrive" [4].
Looking at personality traits, ultrarunners show more emotional stability than most people [23]. Their calm and steady nature helps during the tough moments in ultra-distance events. This might also help them handle their higher anxiety levels [23].
Lessons from ultrarunners for everyday life
Mental strength from ultra running teaches us valuable lessons that go way beyond the reach and influence of the trail. These psychological tools help you tackle everyday challenges differently.
Using adversity as a growth tool
Ultra runners see obstacles as chances to grow instead of roadblocks. These athletes look back after failures to understand what happened. They analyze key factors and find ways to improve [13]. This process turns setbacks into learning opportunities. A well worded note from an ultra runner states, "Running 100 miles is the best test of grit and humility I know" [24].
Ultra runners don't just deal with challenges - they chase discomfort. This transformation in thinking changes how we handle workplace setbacks, relationship problems, or personal letdowns. They face adversity with curiosity rather than fear. To cite an instance, ultra runners remind themselves that "pain is temporary, but the satisfaction of overcoming it lasts forever" [9].
Building mental resilience through small challenges
Top ultra runners break impossible distances into smaller parts. They focus on reaching the next aid station or taking the next step forward [9]. This "chunking" technique stops you from feeling overwhelmed by big tasks.
Mental resilience grows stronger through progressive challenges in controlled environments. Like building physical strength, mental toughness needs regular "workouts" through small, planned discomforts [25]. Cold showers, early wake-ups, and consistent training sessions build discipline over time.
Applying grit and persistence to personal goals
The ultra running mindset keeps determination strong even when progress slows. A researcher noted, "grit is about having what some researchers call an 'ultimate concern'—a goal you care about so much that it organizes and gives meaning to almost everything you do" [24].
Real-world applications include creating positive self-talk with personal mantras like "I've done harder things than this" [9]. Breaking big goals into small achievable targets [26] and finding your personal "why" helps sustain effort when challenges come up [27].
Conclusion
Ultra running is nowhere near just about covering extreme distances. Our research has found that there was something special about these remarkable athletes. They have a distinct psychological makeup that makes them different from regular runners and other people. Their unique mix of mental toughness, resilience, grit, and self-efficacy helps them do what most would call impossible.
We can learn valuable lessons about human potential from the psychology of ultra running. Of course, these athletes show us that mental barriers break down long before physical ones do. Knowing how to reframe discomfort, accept solitude, and find meaning in suffering applies directly to the everyday challenges we all face.
The ultra runner's mindset isn't something people are born with. It grows when you think about practice - facing discomfort head-on, learning from failure, breaking big tasks into smaller pieces, and building supportive communities around you. Anyone can use these same strategies to overcome obstacles in their work and personal life.
Ultra running teaches us that authentic motivation makes all the difference. External rewards eventually lose their appeal. But the deep intrinsic drive that pushes ultra runners forward - finding life meaning, personal growth, and self-discovery - creates lasting determination that survives any temporary setback.
The next time a huge obstacle stands in your way, note that you can use the ultra runner's approach: break it down, welcome the discomfort, find your deeper why, and take one more step forward. The finish line isn't just about the distance you cover - it's about who you become along the trip.
Key Takeaways on Endurance Athletes
Ultra runners possess unique psychological traits that enable extraordinary endurance feats, offering valuable lessons for overcoming everyday challenges and building mental resilience.
• Mental toughness is trainable: Ultra runners develop resilience through deliberate exposure to discomfort, proving psychological strength can be systematically built through practice.
• Reframe adversity as growth: These athletes view setbacks as learning opportunities, transforming failures into stepping stones rather than roadblocks to success.
• Break overwhelming goals into segments: Ultra runners manage impossible distances by focusing on small, manageable chunks—from aid station to aid station or even step by step.
• Intrinsic motivation sustains long-term effort: Unlike external rewards that fade, ultra runners are driven by life meaning and personal growth, creating lasting determination.
• Embrace discomfort strategically: By practicing "calm conversations" with pain and creating psychological distance from suffering, ultra runners teach us to respond rather than react to challenges.
The ultra runner's mindset reveals that our mental barriers often fall long before our physical ones. Their approach of finding deeper purpose, building progressive challenges, and maintaining persistence through small daily practices can transform how we tackle any significant life challenge.
References
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