My “backyard ultra” was just a test run for creating a real backyard ultra course for here in Albuquerque. The distance has to be 4.167 miles per loop so I ran today to measure a loop course. The backyard ultra is an event that was created in 2012 by Gary Cantrell (aka Lazarus Lake) and took place on his property in Bell Buckly, Tennessee. The distance comes from dividing 100 miles by 24 hours. The other requirement is that each loop has to be completed in one hour. Here are some images from the loop and if you scroll down, there is more about backyard ultras from ChatGPT.
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How to Run a Backyard Ultra: A Complete Guide for First-Timers
If you’re an ultramarathoner or simply someone who loves a good challenge, you’ve likely heard of the Backyard Ultra. This unique format is growing in popularity, as it combines the mental fortitude of endurance racing with the simplicity and camaraderie of backyard fun. But what exactly is a Backyard Ultra, and how do you prepare for it?
In this blog post, we’ll dive into the basics of a Backyard Ultra, the strategies you’ll need to succeed, and tips to ensure you enjoy the experience—whether you’re racing for the win or just trying to complete the course.
What is a Backyard Ultra?
A Backyard Ultra is a race that takes place on a 4.167-mile (6.7 km) loop. The key twist? The loop must be completed every hour, and participants must continue running the loop every hour until they either quit or can’t keep up with the time limit.
The race continues until there is only one person left standing. It is an endurance-based format, focusing on consistency, mental toughness, and the ability to keep going even when the body wants to quit.
Key Rules of a Backyard Ultra
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The Loop: Every loop is 4.167 miles, completed in under one hour.
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Hourly Start: You must start each new lap on the hour, and if you’re not back in time, you’re out.
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No Time Limits: There’s no total race distance. You keep going until everyone but one person has dropped out.
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Last Person Standing: The race ends when only one participant remains.
While the race is simple in terms of rules, it’s incredibly difficult in practice, requiring you to maintain a steady pace for hours, if not days, and handle the physical and mental fatigue that comes with such an event.
Preparation: Getting Ready for the Backyard Ultra
Running a Backyard Ultra requires more than just stamina. Here’s how to get ready:
1. Train for Endurance
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Long Runs: Gradually build your mileage, incorporating long runs into your training. The goal is to get used to being on your feet for extended periods, similar to the 4.167-mile loop you’ll be doing continuously.
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Consistency: As the Backyard Ultra is all about repeating the same effort again and again, build mental resilience through back-to-back long runs.
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Pacing: It’s crucial to maintain a steady pace throughout. The key to success is not starting out too fast. Many runners underestimate how exhausting it can be to run that same loop repeatedly, so plan for a pace you can sustain for hours.
2. Focus on Recovery
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You’ll have one hour between loops, so practice quick recovery strategies. This includes stretching, refueling, and maybe even taking a brief rest if possible. Your ability to recover between loops will be a key part of your success.
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Recovery also means taking care of your body before the race. Get plenty of sleep leading up to the event and eat foods that support endurance.
3. Test Your Gear
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You’ll need to be comfortable with your running gear. This includes shoes, clothing, and any accessories like a headlamp (if the event goes into the night). Make sure everything is broken in and fits well.
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Prepare for any weather conditions that might arise. Lightweight gear that can easily be changed in between laps is ideal.
4. Plan Your Nutrition and Hydration
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You’ll need a mix of quick energy (gels, bars) and real food (fruit, sandwiches, etc.) to keep you fueled throughout. Practice your nutrition strategy during training.
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Staying hydrated is just as important. Make sure you have enough hydration stations set up for yourself if it’s a self-supported event, or know where the aid stations are if it’s a supported race.
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Consider your electrolyte balance as well. The constant motion and sweat loss can lead to imbalances, so have electrolyte drinks or supplements ready.
Strategies for Success
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Keep the Pace Steady: As tempting as it is to push hard on the first few laps, pace yourself. Going too fast will only lead to early fatigue. A steady pace allows you to maintain energy throughout the hours or even days that the race could last.
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Embrace the Mental Game: The Backyard Ultra is as much a mental battle as it is a physical one. The monotony of doing the same loop over and over can be exhausting. Use the time to reset your mind, stay focused, and enjoy the process. Break the race into manageable chunks, like focusing only on completing the current lap.
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Rest When You Can: Between loops, take advantage of your one hour of rest. Use this time to refuel, change clothes, and mentally reset. If you can, lie down for a few minutes or take a short nap to recharge.
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Don’t Get Discouraged: The Backyard Ultra can be demoralizing as the hours add up. It’s easy to feel like you’re not making progress, especially as others start dropping out. Keep your head in the game and focus on the next lap.
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Listen to Your Body: While the event is all about enduring, it’s still essential to listen to your body. If you’re injured or experiencing severe fatigue, it’s okay to drop out. Know your limits and be kind to yourself.
Equipment Checklist for the Backyard Ultra
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Running Shoes: Choose a pair of shoes that are comfortable for long distances and can handle various terrain.
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Hydration System: Hydration packs, bottles, or bladders are crucial. Make sure you have a reliable way to drink on the go.
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Headlamp/Flashlight: If the event lasts overnight, headlamps are a must.
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Layers of Clothing: Prepare for all weather conditions with lightweight, moisture-wicking gear and extra layers if necessary.
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Recovery Items: Include a blanket, mat, or any comfort items that help you relax during rest periods.
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Nutrition: Snacks, gels, electrolyte drinks, and any special food that helps you maintain energy.
The Joy of the Backyard Ultra
One of the most beautiful aspects of the Backyard Ultra is its community. Because it’s so grueling, runners often help each other out, sharing food, encouragement, and company as they take on the challenge together. It’s not just about competition but about camaraderie, mental strength, and resilience. Many describe it as a transformative experience—one that teaches you about your true potential, both physically and mentally.
Conclusion
Running a Backyard Ultra is no small feat, but it’s one of the most rewarding challenges an endurance runner can take on. It will test your limits, push your boundaries, and teach you lessons about perseverance that go beyond just running. Whether you’re aiming for the top spot or simply trying to finish, the journey is an unforgettable experience that will leave you with a deep sense of accomplishment.
Remember, it’s not just about how fast you run but how well you endure. Embrace the challenge, enjoy the process, and most importantly, have fun out there!
