Welcoming more women into the sport of ultrarunning in a dynamic and inclusive way ✨

Do you live in Pennsylvania, Montana, Colorado, or New Jersey? Be sure to connect with your local chapter Heylo page too!

Women In Ultrarunning - Ask a Buddy!

Ask A Buddy Spreadsheet

Hi everyone! To ensure that we are always working in the best interest of our community, we want to create an open forum space for anonymous feedback. Please use this space to submit feedback (both areas of positivity and areas where we can improve). All feedback will be anonymous and all feedback will be reviewed by our leadership team. Thank you for helping to make WIU what it is!

Women In Ultrarunning Feedback

WIU 2024-2025 Races

WIU 2025-2026 Races

WIU: Running Hills, Routes, Trails, etc. 

Women In Ultrarunning Intro to Ultras  What is an ultramarathon?  Typically thought of as a 50k or higher, however there’s a case to say anything over a marathon is an ultra! Typical distances =  50k (31 miles) 50 miler 100k (62 miles) 100 miler 200+ miler Can be continuous or staged Can be dista...

Women in Ultrarunning: Intro to Ultras

Ultrarunning Nutrition  How many of you have heard: “ultrarunning is an eating competition while moving” or something along those lines?  The longer the run/race, the more important fueling becomes!   Fueling: General rule of thumb or starting point for fueling during ultras is to aim to consume ...

WIU - Nutrition - Shareable

Women In Ultrarunning: Part 2 - Mental Strategy  Negative Thoughts, Reframing, & Mantras:   Anxiety/nerves/jitters… All of it is normal and to be expected - it means you are HUMAN and it means you care!  Next time you feel nervous or jittery before a big event, rather than worrying about WHY or t...

Women In Ultrarunning - Mental Strategy (Sharable)

Women In Ultrarunning Event 3 - Hills & Technical Trails  Climbing (Ascending):  It’s ok to hike the uphills! There’s a lot of hiking that can be involved in ultrarunning, even with the pro’s! It is often better energy conservation to hike the uphills in a race and save your energy for a powerful...