How To Run A Lapped Ultramarathon (...and do it well!): Part 1
Thinking about stepping into the weird and wonderful world of lapped ultras? You’re in the right place. Whether you’re chasing a distance, racing the clock or just seeing how many jam sandwiches you can eat in 24 hours, this format is ultra running with a twist. Let’s get into it.
What’s a Lapped Ultra Anyway?
A lapped ultra is exactly what it says on the tin. You run a loop - over and over again - until you hit your target distance or time. Loops might be 400m around a track, a 4.167-mile Backyard Ultra circuit, or a longer trail lap up to 10k.
There are 3 main formats:
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Distance-based - Think 50k, 100 miles. A fixed number of laps.
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Timed events - 6, 12 or 24 hours to see how far you can go.
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Backyard Ultra - 4.167 miles every hour, on the hour, until only one runner is left standing.
Some people go solo, others run as a relay team. Whatever your setup, the one thing you’re guaranteed is a proper mental test.
Why Pick a Lapped Ultra?
You might not get a summit selfie or point-to-point satisfaction, but lapped ultras offer a special kind of challenge, with arguably less faff and more focus. Compared to your traditional ultra races, the logistics are easy - you’re never far from your kit, and it doesn’t take long to learn the loop like the back of your hand.
But make no mistake, it’s not the easy option. Repeating the same loop dozens of times tests your mental strength like nothing else. And for many, that’s where the real magic happens.
Benefits and Drawbacks of Lapped Ultras
Many features of lapped ultras can either be a blessing or a curse, depending on how you look at them. Predictable loops and frequent aid stations? Brilliant for some. Too many temptations for others.
The trick is seeing the upsides in what might seem like downsides. That mindset shift can be a game-changer on race day.
Here’s how lapped ultras stack up, broken down into 5 key areas:
1. Course Design and Environment
|
Aspect |
Benefit |
Drawback |
|
Predictable Course |
Familiar terrain helps with pacing and strategy. |
It can feel repetitive and mentally tiring. |
|
Lack of Scenery Change |
With less distraction, you can focus on pacing and form. |
Lacks the adventure of varied landscapes. |
|
Limited Terrain Variation |
Great for consistent pacing and technique. |
Doesn’t prepare you for technical or hilly races. |
|
Structured Training |
Helps dial in fuelling, pacing and mental game. |
Misses the unpredictable conditions of point-to-point races. |
|
Less Adventure Feel |
Streamlined and focused on performance. |
Not as thrilling or exploratory as mountain ultras. |
2. Logistics and Support
|
Aspect |
Benefit |
Drawback |
|
Easier Aid Station Access |
Regular fuelling and gear changes are easy. |
More temptation to stop unnecessarily. |
|
Simplified Logistics |
No complex drop bag or transport plans. |
Being near comfort makes quitting easier. |
|
Regular Feedback on Progress |
Constant updates help with pacing and goals. |
It can be draining if you're behind your target. |
|
Better Weather Management |
Easier to adapt gear mid-race. |
Might lead to over-reliance on aid. |
|
Safety |
Central hub makes support accessible. |
Might encourage risky effort, assuming help is nearby. |
3. Physical and Mental Challenges
|
Aspect |
Benefit |
Drawback |
|
Mental Strength Development |
Strengthens focus and resilience. |
Mental fatigue from repetition can be tough. |
|
Psychological Fatigue |
Helps you practise dealing with discomfort. |
Constant return to base can tempt quitting. |
|
Repetitive Strain |
Course familiarity aids injury prevention. |
Repetition can lead to overuse injuries. |
|
Gear Management |
You can adjust gear each lap to stay comfy. |
Uneven terrain or loops can cause uneven wear. |
|
Disorienting for Some Runners |
Predictable loops help some runners focus. |
Some may feel like they’re going nowhere. |
4. Community and Camaraderie
|
Aspect |
Benefit |
Drawback |
|
Sense of Community |
Regular interaction boosts morale. |
Seeing others can trigger unhelpful comparisons. |
|
Competitive Element |
Real-time awareness adds motivation. |
Can tempt unsustainable pacing. |
|
Fun Factor |
Community vibe and shared suffering. |
Repetition might dull the excitement for some. |
5. Flexibility and Accessibility
|
Aspect |
Benefit |
Drawback |
|
Accessible to All Levels |
You can do a few laps and still call it a win. |
It’s tempting to bow out early. |
|
Flexibility in Timed Events |
Run what you can, no cut-offs. |
Easy to settle instead of push. |
|
Confidence |
Frequent laps give regular wins and feedback. |
Might avoid the deep, gritty moments that push growth. |
Choosing Your Lapped Ultra
When choosing your lapped ultra, there are a few key things to consider:
-
Loop length - This affects the mental side of things. 400m gets repetitive fast. 10k means few aid station opportunities.
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Ask yourself, do you want to run for a set distance or a set length of time?
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Start time - A 4pm start for a 24-hour race means you’re running tired sooner
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Crew rules - Check the small print! Are there designated zones? Can they enter the route?
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Final lap rules - Some events make you stop where you are once time is up, others let you finish the lap you’re on.
In the second part of this series, we’ll be looking at how to nail your lapped ultra on the day, fuelling and hydration, mastering your mental game and more. Keep an eye out for part two.
Nice blog. Have centurion Wendover Woods 50 miler coming up so keen to read part 2!
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