How to Run a Backyard Ultra

The backyard ultra format sounds deceptively simple: run one loop  every hour until you're the last person standing. But as you'll discover, this unique race tests your mental limits as much as your physical endurance. Here’s everything you need to know about this intriguing race format.

What Is a Backyard Ultra?

Backyard ultra marathons have a very simple concept. All you need to do is run a 4.167 mile loop on the hour, every hour. There’s no set distance to run, and no fixed timeframe. Runners keep going until there’s only one person left. That’s why it’s sometimes also known as a “last man standing race”.

Why the very specific 4.167 mile loop? That’s because if a runner manages 24 loops (or yards, as they’re sometimes called), that equates to 100 miles of running in 24 hours. 

The backyard ultra (BYU for short) is a relatively new race format. It was invented by Gary Cantrell, better known as Lazarus Lake, the founder of the infamous Barkley Marathons. The first backyard ultra, Big's Backyard Ultra, was held in Lake’s backyard in 2011. Since then, it’s steadily increased in popularity, and exploded  during and after the Covid-19 pandemic.

And that increased popularity has led to some pretty impressive results. During that first race, the winner ran 18 loops (or 18 hours), which is 75.006 miles. Today, the record stands at 116 laps (or 116 hours – that’s 4.83 days), or 483.372 miles.

But the beauty of the backyard format is that anyone can do it. Because there’s no set distance, you can just keep going for as long as you like, whether that’s five loops, twenty, fifty or more…

Training for Your First Backyard Ultra

Backyard ultras are completely different from traditional ultramarathons, because there’s no set distance. Some people start a BYU with the intention of running 12 or 24 loops (or whatever other distance goal they have in mind). But of course, there’s no guarantee that you’ll make it that far, because the backyard format dictates that the eventual winner can only run one additional loop after the previous runner (known as “the assist” in BYU terminology) drops out.

So, if you’re going into a backyard ultra with a specific goal like running 100 miles, then you can follow a 100-mile training plan. However, because of the hourly format, many backyard runners prefer to measure their runs in terms of time, rather than distance – so rather than setting out for a 20 mile run, they may have 3 or 4 hours on their plan.

Whatever your goal is simply running as far as you can, focus on building durability, practicing on looped courses, and making sure you have your inter-loop routine down to a T.

Make sure you know what the course is like. Some are pancake flat, while others might have a slight incline. Some are on road, while others are trail courses. Try to mimic this in your training to make sure you’re prepared come race day.

One interesting aspect of backyard ultras is that it’s not necessarily the fastest runners who win. With a full hour to complete the loop and do any race admin, the key is slow and steady running, and your training should reflect this by following the 80/20 approach. This ensures the majority of your runs are easy, with some speedwork in there to make sure your legs still have a bit of pop when you need to pick up the pace.

It’s also a good idea to practice the hourly format, and most aspiring BYU runners will do a simulation weekend once during their training. Find a 4.167 mile loop on similar terrain to that which you’ll be racing on, and do a mini backyard ultra of anywhere between 4 and 12 hours, depending on your goal. This helps you to better understand how long you should take on the run, how much time you have for refueling, and how your body responds to the stop-start rhythm.

You may also want to practice running at night if you haven’t done a race that requires nighttime running before. Running with a headtorch in the middle of the night can be a strange experience as your depth perception can change, so it’s important to be comfortable with it if you’re likely to be running through the night.

Race Strategies For Backyard Ultra Marathons

4.167 miles in an hour sounds easy – and for most runners, it is. But you need to remember that within the hour, you also need to eat, use the restroom, tend to any aches, pains or blisters, lie down or put your feet up, add or remove  layers of clothing if needed, and all the other race admin that comes with running an ultra. That’s why most backyard runners aim for 45-50 minutes per loop. Finishing faster gives you more rest time but it costs more energy, while a slower loop leaves less recovery time. 

Because you have a relatively short time between each yard, you need to develop a routine and stick to it. You may want to put together a checklist of things to do in between laps, such as:

• Grab a glass of water or fill up your bottles if you’re carrying them on the course

• Eat something

• Change socks if needed

• Use the bathroom

• Check for (and attend to) any aches, pains or blisters

• Line up for the next loop

Having a checklist will help you to prevent crucial tasks. Your backyard ultra will have a specific area where you can set up your ‘camp’, and it’s essential to keep this organized. Lay everything you might need out so it’s easy to find. If you have a support crew with you, it’s even easier – let them organize the area, and hand you whatever snacks, wind or waterproof running jackets (depending on the weather), extra layers, or  equipment you might need for the next loop.

One of the most important things you can do during a backyard ultra is to have a strong mindset. The physical challenge of a backyard ultra is only half the battle. In most cases, it’s actually the mental game that determines who survives the longest. That means it’s important to tap into tried-and-tested strategies to keep your mindset positive, even when the running begins to feel tough. That might include things like:

• Breaking the race up into small chunks: Always focus only on the lap you’re in.

• Developing mantras or positive self talk to use when doubt starts to creep in

• Using distractions strategically: You may want to save podcasts or music for when the going gets really tough

• Setting micro rewards: Having things to look forward to every lap can really help, like a favorite snack or a hug from your crew.

The key is developing these mental tools during training so they become second nature when you're sleep-deprived and your decision-making is compromised at hour 30+.

How To Fuel For A Backyard Ultra

If you’ve run an ultramarathon before, you should have a good idea of what type of fuel you like, whether that’s real food like sandwiches, chips and salted potatoes, or if you work better on gels and carb drinks. 

The reality is that you’ll probably want a mixture of both to fuel your BYU. Your tastes can change so much over the course of an ultra that it’s always best to bring plenty of options. If it’s a warm day and you’re sweating a lot, make sure that you’re taking on electrolytes, either through drinks or plenty of salty foods.

You may want to take a hydration vest or handheld bottle out on the course with you. While it’s only just over 4 miles per loop, having some water or carb drink to sip on as you make your way round the course can be better than glugging loads of water down in between loops. Similarly, you may want to take a sandwich (or fuel of your choice!) out on the course with you, so it can be helpful to let your crew know in advance what you want to eat and they can have it ready for you.

Common BYU Mistakes To Avoid

There are a few common pitfalls runners may experience when running their first (or second, or third) backyard ultra. Some of these include:

• Starting too fast. What feels effortless at hour 2 can be incredibly difficult at hour 20, so force yourself to run slower than what feels natural, for the first few hours at least.

• Trying to bank time. Running faster so you have an extra few minutes in camp may come back to bite you later.

• Not preparing for the darkness. The psychological impact of darkness combined with the changes in depth perception can catch some runners off guard, so make sure you’re ready for this.

• Not fueling enough. Because you’re only running for a few miles at a time, you might feel like you don’t need to eat that much. But hour after hour, the distance adds up, and it’s crucial to stay well fuelled so you can keep running.

• Quitting mentally. You will experience some tough times, that’s a given. The key is to acknowledge the negative thoughts but not let them consume you – which is where your mental training comes in.

• Ignoring early warning signs. Small hot spots can become blisters, and minor muscle tightness can turn into injury. Even though time is tight, make it a priority to address these niggles before they become race-ending issues.

• Comparing yourself to other runners. This creates unnecessary stress and can lead to poor pacing decisions. Everyone has different experience levels, strengths and race strategies, so just focus on yours and let other runners worry about theirs. 

Ready to take on a backyard ultra?

The backyard format has taken the ultrarunning by storm because it’s deceptively simple yet incredibly challenging. Unlike traditional ultras where you can predict the distance, backyard ultras test your ability to keep going when you have no idea when it will end.

If you’re ready to line up for your first BYU, make sure you’re equipped with the right gear. From moisture-wicking shirts and comfortable shorts, to extra base layers and windblocking jackets, reliable gear removes one more variable from an event that’s already challenging in multiple ways. Shop our performance running collection to find everything you need to stay comfortable, yard after yard.