Black Hills 100: What It Takes to Run 100 Miles in Your Backyard (And How to Fuel It)
Black Hills 100: What It Takes to Run 100 Miles in Your Backyard (And How to Fuel It)
Posted by Superior Nutrition | Rapid City & Spearfish, SD
Every June, hundreds of runners from across the country descend on the Black Hills to attempt one of the most challenging ultramarathons in the American West. The Black Hills 100 starts and finishes in Sturgis, winds through over 100 miles of the Centennial Trail, and chews through more than 16,000 feet of elevation gain before it's over.
Most of them have never trained in our backyard. But you have.
If you're a Black Hills runner — whether you're eyeing the 30K, the 50K, the 50 miler, or the full 100 — there's no better nutrition support in Western South Dakota than what we have right here at Superior Nutrition. Here's everything you need to know about the race, and how to fuel it right.
What Is the Black Hills 100?
The Black Hills 100 is a challenging ultramarathon held annually in late June on the Centennial Trail (Trail #89) in the northern Black Hills of South Dakota. The race starts and ends at City Park in Sturgis and follows a rugged out-and-back course to Silver City, taking runners through singletrack trail, old logging roads, and ATV trail.
The event offers four distance options:
- 30K — Great entry point for trail and ultra running
- 50K — Starts near the Dalton Lake Trailhead
- 50 Mile — Starts in Silver City, buses provided from Sturgis
- 100 Mile — Starts in Sturgis, out to Silver City and back (closer to 108 miles in reality)
The 100-mile course has 8 aid stations, with drop bag options at Elk Creek (miles 19/87), Dalton Lake (miles 32/74), and Silver City (mile 53).
2025 Race Date: June 27–28, 2025
2026 Race Date: June 26–27, 2026
Location: Sturgis City Park, Sturgis, SD
Is the Black Hills 100 Hard?
Yes — and it surprises people every year.
Because the race sits at relatively low elevation compared to Colorado ultras, many runners underestimate it. That's a mistake. The finish rate in the event's first two years was 35% and 40%. Runners who've completed both describe the Black Hills 100 as comparable in difficulty to Leadville, Western States, and Bighorn — races with significantly more name recognition.
What the Black Hills lack in altitude, they make up for with relentless, punishing hills. The elevation profile is best described as: up, then down, then up again — repeat for 108 miles. Average late June temperatures hit highs around 79°F with afternoon thunderstorms a real possibility, and the heat alone has historically driven finish rates down in warmer years.
The top finishers in the 100-mile race earn a hand-painted buffalo skull designed by a local Native American artist. You can also earn the "Man/Woman in Black" skull by completing all four distances — 30K, 50K, 50M, and 100M.
How to Fuel an Ultramarathon: A Guide for Black Hills Runners
Whether you're preparing for your first 30K on trail or you've already run a 50-miler and are stepping up to the 100, nutrition strategy can be the difference between a strong finish and a DNF.
Here's what we recommend at Superior Nutrition:
1. Pre-Race Nutrition (Weeks Out)
In the weeks before race day, your training load is highest and recovery is critical. This is the time to dial in:
- Creatine monohydrate for muscle recovery and cellular energy
- Magnesium glycinate for sleep quality and muscle function
- High-quality protein (whey or plant-based) to support muscle repair after long training runs
- Electrolyte supplements to start building the habit before you need it on course
2. Race Day Fueling
Ultra running nutrition lives and dies on one principle: eat and drink before you feel like you need to. Once you're behind on calories or electrolytes, catching up during a race is extremely difficult.
Key products for race day:
- Electrolyte capsules or drink mix — Sodium loss is severe over 10+ hour efforts in summer heat. Don't rely on aid station food alone.
- Energy gels and chews — Easy to carry, easy to digest. Practice with these in training.
- Protein bars — For longer distances (50+ miles), you'll need real food. High-quality bars help bridge aid station gaps.
- Caffeine — For 100-mile runners, strategic caffeine use in the second half of the race is a proven tool for managing fatigue and focus.
3. Post-Race Recovery
Crossing the finish line in Sturgis is just the beginning of recovery. Inflammation, muscle breakdown, and glycogen depletion are all significant after an ultra. Prioritize:
- Protein within 30 minutes of finishing
- BCAAs or EAAs to support muscle protein synthesis
- Omega-3s to manage inflammation
- Quality sleep support — magnesium, zinc, melatonin if needed
We Know the Black Hills — And We Know What Works
At Superior Nutrition, we're not just a supplement store. We're your neighbors. Our staff trains on these trails, breathes this elevation, and knows what Black Hills summers actually feel like. We carry the brands that hold up in heat, on climbs, and over the long hours that separate a 30K from a 100-miler.
We also use the InBody 270 body composition scanner to give you a data-driven look at your muscle mass, hydration status, and metabolic baseline — so you're not guessing what your body actually needs for an event like this.
Come see us before your race. Whether you need a full pre-race fueling plan or just want to stock up on race-day essentials, we're here to help you finish.
Stop In Before Race Weekend
Superior Nutrition – Rapid City [Your Rapid City address]
Superior Nutrition – Spearfish [Your Spearfish address]
Both locations are just a short drive from Sturgis. Come in, talk to our staff, and leave with a plan.
Superior Nutrition is a locally owned supplement retail store serving the Black Hills region. We specialize in personalized nutrition consulting, body composition analysis, and high-quality supplements for athletes at every level.
