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First, it was a 5K, and then a 10K. Next came a few marathons. Now you want to find out just how far you're willing to go. Welcome to the ultra-marathon.

Photography courtesy Mike Treloar

There is a small, but passionate group of runners who seek to go beyond the norm. Most would consider a marathon as the ultimate run challenge, but for some individuals, the marathon is seen as a mere stepping-stone or even a warm-up event for an epic adventure. Ultra-marathoners are runners who have a unique ability to physically and mentally tolerate countless hours of running and persevere beyond their own self-prescribed limits.

testofendurance Ultra-running events vary in length and difficulty. They can be one long event or be held over multiple days. What they have in common is they take longer than six hours to finish. Beyond six hours, an athlete experiences extreme hardships physically, mentally and even emotionally. These events can challenge athletes' spirits to the point where they are hard-pressed to stay in the game, and they often encounter dramatic emotional peaks and valleys.

For most endurance runners, the 50-mile (80-kilometre) challenge is considered the beginning of the ultras. However, I would suggest distance alone might not be the ultimate criteria of an ultra-marathon. Pikes Peak Marathon, which has a total distance of 42.18 km, has a vertical gain of well over 2,400 metres, pushing many finishing times near the six-hour mark. This race is epic in nature and an ultra in my mind. In Alberta, the Canadian Death Race (125 km of challenging mountain trail near Grande Cache) would be considered one of the most difficult ultra-marathons, as would the Blackfoot Ultra (a 100-km race just east of Edmonton).

Training for an ultra-distance running race is simple, but not easy. A history of marathon running, epic hiking or mountaineering and even adventure racing is recommended. With this kind of background, the perception of time tends not to be an issue, and the body is capable of not only tolerating the event, but the countless hours of training without injury. A history of minimal injuries is critical, along with a strong musculoskeletal system.

Often, the best ultra-marathoners are not your typical elite marathon body type. They tend to be more muscular and carry more body fat (men - eight to 10 per cent body fat; women - 12 to 15 per cent). Ample time to train and an understanding social network is also important.

The most limiting variable for training is a body's structural tolerance to resist injury and recover quickly.

Some of the longest training runs will need to be similar in length to a typical workday. At times, successive long running days are used to add more training stress when running beyond eight hours is no longer an option. For instance, running three hours on Saturday followed by a four-hour run on Sunday can be used.

The following week could incorporate a two-hour run Saturday and a six-hour run Sunday.

Variations can be used to create an overloading stimulus for the runner.

I would also recommend that ultra-endurance runners participate in long hikes and snowshoes.

These longer training days can precede a scheduled long run, creating an opportunity for the body and mind to deal with fatigue while running the next day. Cross-training is beneficial, such as long cycling days or many different activities adding up to six to 12 hours the day before a long training run.

Training for an ultra can be somewhat monotonous, unless you have an abundance of running routes at your disposal. Again, cross-training will help reduce the impact of stress and boredom.

Keep in mind there are no short cuts. Often running 120 to 160 km per week is needed during peak training blocks. An eight-hour run tends to be the maximum single training run day. However, each ultra-marathon completed (80K/100K/100 mile and beyond) serves as training days. The more races you do over an extended period, the more likely you are to perform better. Your body is better trained, but you also build mental toughness and develop race management and strategy skills.

For most ultra-marathoners, the health of their feet during training and event will greatly influence the outcome. Runners should toughen up their feet (swimming isn't recommended), research methods of taping problem areas, try double-layered or individual-toed socks and use lubrication products. The toe box of their running shoes can even be cut out. Without healthy feet, a runner's mental toughness and pain tolerance will be tested early and, more often than not, most will need to admit defeat and try another day.

While running an ultra, fuelling and hydration become very important. Obviously, environmental challenges such as heat, humidity and altitude can further complicate matters. Taste fatigue is a problem, as well. Some runners simply need a variety of foods and drinks to manage the monotony. At times, the refuelling aid stop acts as a reward for making it to another goal point.

Blood flow to the gut tends to be moderate to good while running at slow speeds. This allows for decent absorption of fluids and fuel. Normally, 200 to 300 calories per hour and 250 ml of fluid every 20 minutes is enough for an average runner. Liquid fuel is absorbed more easily, but after many hours of drink, often something solid is desired.

Most runners' cravings during an ultra event will switch back and forth from salty to sweet and at times to crunchy and cold. Listen to the body, within reason.

Runners need to plan race strategy before the event and practise it when training. Some ultra-marathoners will run 25 minutes and walk five minutes, allowing the body to hydrate, eat and just simply change the motion patterns. Others enjoy running 10 minutes and walking two minutes. Most runners will walk the extreme uphills and downhills, saving their strength for the long journey.

Equipment can be very individual. Running shoes, socks, shorts, technical shirts, hats and sunglasses are all needed. Small backpacks with hydration systems are popular, as well. Waistbands with fluid and fuel dispensers are common. The running environment and the estimated finish times determine many of these choices.

Ultra-marathoning is a unique pastime. Most will never understand the inner drive and desire that push these athletes to the brink of collapse. The amount of time spent training and preparing for an event lasting greater than six hours is numbing. However, this lifestyle is one that allows for a runner to explore their inner strengths and see the world in a different light, one step at a time.

Best foot forward: Sandy McCallum's tips for ultrafootcare

1. A couple of weeks before a major race I soak my feet every day in Tuf Foot.

2. I use a nail file and buff my toenails down at the edges so they don't catch on anything.

3. I coat my feet in Hydropel to help prevent blisters.

4. I wear two pairs of socks. I put toe socks on first, and then a normal pair over them.

5. I only buy socks that do not have seams at the toes. If yours have seams, turn them inside out.

6. If I am running in the desert, I wear gaiters over my shoes to help keep out the sand. This works well for running in the dirt, too.

7. I do not pre-tape my feet. If I get a blister in a stage race, I disinfect it, pop it and then tape it with Leukotape.

Sandy McCallum holdsthe Guinessworld record for running the most (six) desert ultramarathonsin one year. She findsit helpfulto know how to tape up an injury. Here, she isnursing a fractured, third-degree sprained ankle. Thistaping job, along with a few Advil, enabled her to run another 50 milesto complete the 150-mile Marathon desSables.