Three ways to run faster ultras and multi-days, with coach & physio Tim Pigott from HP3 Coaching. We cover speedwork, sessions, duration, build, intensity, strength work, efficiency during the race and navigation. Originally on YouTube here https://youtube.com/live/hv3G_09V6iU

Loads of great ultra running tips on Tim's insta here https://www.instagram.com/timpigotthp3/

Tim has made some Wild Ginger Running training plans including strength drills and skills, take a look here https://www.trainingpeaks.com/my-training-plans/WildGingerRunning

Also available as a podcast here or search 'Wild Ginger Running Tim strength' in your usual pod provider, https://shows.acast.com/wildgingerrunning/episodes/how-to-do-strength-work-for-ultra-multi-day-trail-races-like

ABOUT OUR TIM

In 2000 a car on the wrong side of the road, overtaking on a blind summit, crashed into coach Tim's car leaving him in a coma for two weeks and life-threatening injuries that took him years of surgeries and rehab to recover from. He is now mostly held together by metal. Find out more about the accident and his road to recovery here https://www.youtube.com/live/dRzi1AvUNOA

Tim is sponsored by Scarpa, Sidas, Supernatural Fuel and Precision Fuel & Hydration

Tim's ultra advice playlist

https://www.youtube.com/playlist?list=PLyZ16LRfpz0DZf7ieoLiq0145r_JDp62t

More info and book coach Tim and his team here:

https://www.hp-3.co.uk

---

My NEW book, The Ultimate Ultra Running Handbook https://amzn.to/3AyX6NE

My book, The Ultimate Trail Running Handbook https://amzn.to/3jgKvTy

Please like and subscribe here on YouTube https://linktr.ee/ClaireWGR

Follow me on Instagram https://www.instagram.com/wildgingerrunning/

Support me on Patreon https://www.patreon.com/WildGingerRunning

Meet me at Nene Valley trail races https://nenevalleyraces.wordpress.com/

Join this channel https://www.youtube.com/channel/UCWEw4ys-SlXU1pCp6oyMemQ/join

🎙️ New to streaming or looking to level up? Check out StreamYard and get $10 discount! 😍 https://streamyard.com/pal/d/5845044797767680

Hosted on Acast. See acast.com/privacy for more information.

Coach and physio Tim Pigott is a master of strength work for his ultras and multi-dayers - here’s how he does it, how long, how often, what weights to use, how to motivate yourself and some killer moves that you can steal to ensure success at your next race. Loads of great strength moves on Tim's insta here https://www.instagram.com/timpigotthp3/

Originally on YouTube here: https://youtube.com/live/lVHCmRViZ4s

Tim has made some Wild Ginger Running training plans including strength drills and skills, take a look here https://www.trainingpeaks.com/my-training-plans/WildGingerRunning

ABOUT OUR TIM

In 2000 a car on the wrong side of the road, overtaking on a blind summit, crashed into coach Tim's car leaving him in a coma for two weeks and life-threatening injuries that took him years of surgeries and rehab to recover from. He is now mostly held together by metal. Find out more about the accident and his road to recovery here https://www.youtube.com/live/dRzi1AvUNOA

Tim is sponsored by Scarpa, Sidas, Supernatural Fuel and Precision Fuel & Hydration

Tim's ultra advice playlist

https://www.youtube.com/playlist?list=PLyZ16LRfpz0DZf7ieoLiq0145r_JDp62t

More info and book coach Tim and his team here:

https://www.hp-3.co.uk

---

My NEW book, The Ultimate Ultra Running Handbook https://amzn.to/3AyX6NE

My book, The Ultimate Trail Running Handbook https://amzn.to/3jgKvTy

Please like and subscribe here on YouTube https://linktr.ee/ClaireWGR

Follow me on Instagram https://www.instagram.com/wildgingerrunning/

Support me on Patreon https://www.patreon.com/WildGingerRunning

Meet me at Nene Valley trail races https://nenevalleyraces.wordpress.com/

Join this channel https://www.youtube.com/channel/UCWEw4ys-SlXU1pCp6oyMemQ/join

Hosted on Acast. See acast.com/privacy for more information.

Diolch! Thanks! To the lovely Lowri Morgan for chatting to us about her Ras Cefn y Draigg (Dragon’s Back Race) experience in 2019 where she crossed the finish line as 4th female and first in her age category, looking so strong with her 4-year-old son on her back, despite having been battling a knee injury for over half of the race! Lowri is Wales' finest TV presenter and BAFTA-award-winning broadcaster commentated on last year’s race and the 2021 race film.

Thumbnail credit: No Limits Photography

Originally on YouTube here: https://youtube.com/live/zUbU1HIFxYI

The live broadcasts are taking on a Dragon's Back theme because this is my ‘year of the dragon’ with my dragons back race SKT (slowest known time) plan to complete this epic 6-day route over 6 separate weekends, sponsored by Harrier trail and ultra running gear.

https://harrierrunfree.co.uk/

Also a coach, Lowri shares her top tips about training for and completing your first Dragon’s Back Race, and also revealing what it’s like to do the race commentary as she did for the 2024 race and the 2021 Dragon’s Back feature film - with wonderful snippets of Welsh woven into the coverage. We will be learning some key Welsh phrases with Lowri too. Diolch Lowri! And am dani! (Let's do this!) Let's see some golygfa lovely (lovely views) after some dringfeydd serth (steep climbs) and get bwedi linon laan (totally knackered!).

Lowri's 2019 interview on WGR with more great DB tips https://youtube.com/live/Atfvl2eScdo

Follow Lowri on Instagram https://www.instagram.com/_lowrimorgan/

Read Lowri's incredibly inspiring book about recovering from a serious accident and being told she would never walk again to completing ultra, adventure races and more! https://amzn.to/3G0un7l

Watch Lowri on the 2021 Dragon’s Back feature film https://www.dragonsbackrace.com/films

Watch Lowri’s 2024 race commentary https://www.dragonsbackrace.com/2024-dragons-back-race-show/

My Dragon's Back SKT films will be sponsored by Harrier trail & ultra running gear. Find out more about their awesome and very reasonably-priced kit here http://harrierrunfree.co.uk/ Subscribe to Wild Ginger Running and click the notifications bell so you don't miss out on any episodes!

---

My NEW book, The Ultimate Ultra Running Handbook https://amzn.to/3AyX6NE

My book, The Ultimate Trail Running Handbook https://amzn.to/3jgKvTy

Please like and subscribe here on YouTube https://linktr.ee/ClaireWGR

Follow me on Instagram https://www.instagram.com/wildgingerrunning/

Support me on Patreon https://www.patreon.com/WildGingerRunning

Meet me at Nene Valley trail races https://nenevalleyraces.wordpress.com/

Join this channel https://www.youtube.com/channel/UCWEw4ys-SlXU1pCp6oyMemQ/join

Hosted on Acast. See acast.com/privacy for more information.

March competition winner! Update & April competition prize reveal. Who is the lucky Patreon supporter of Wild Ginger Running YouTube channel who has won the Intermediate Trail Bundle worth £150 from Harrier this month??? And there’s a bonus prize for a lucky someone watching live :) Originally on YouTube here https://youtube.com/live/8iGb953iJLU

The Harrier Intermediate Trail Bundle includes a Kinder 10L race vest, soft bottles, longer soft bottle straws, collapsible cup, neck tube, first aid kit and emergency survival bag with whistle. Perfect for trail runners looking to step up their distance.

And what is April’s competition prize???

All Patreons are entered automatically into the prize draw, become a Patreon here for your chance to win trail and ultra running prizes! https://www.patreon.com/wildgingerrunning

Get my books:

The Ultimate Trail Running Handbook https://amzn.to/36tuO8x

The Ultimate Ultra Running Handbook https://amzn.to/3AyX6NE

Hosted on Acast. See acast.com/privacy for more information.

Coach & Physio Tim Pigott from HP3 Coaching takes us through the physical and mental training jump you need to take to go from happily completing 50+ mile one-day (ish!) ultras, to a 6-day mulit-dayer ultra like the Dragon’s Back Races.

Is the preparation and training actually that much different?

What key skills do you need to enjoy your transition from single day ultras to mutli-dayers?

How do you know how your body will cope with the day after day movement?

Nutrition?

What about blisters? See this great film on how to prevent and cure ALL types of blisters from Dragon's Back medic Dr Nikki Sommers https://youtube.com/live/fs-Y3qMtGQU

Sleep deprivation?

Admin at camp?

Nutrition before the race - weight loss beforehand?

My Dragon's Back SKT films will be sponsored by Harrier trail & ultra running gear. Find out more about their awesome and very reasonably-priced kit here http://harrierrunfree.co.uk/ Subscribe to Wild Ginger Running and click the notifications bell so you don't miss out on any episodes!

---

My NEW book, The Ultimate Ultra Running Handbook https://amzn.to/3AyX6NE

My book, The Ultimate Trail Running Handbook https://amzn.to/3jgKvTy

Please like and subscribe here on YouTube https://linktr.ee/ClaireWGR

Follow me on Instagram https://www.instagram.com/wildgingerrunning/

Support me on Patreon https://www.patreon.com/WildGingerRunning

Meet me at Nene Valley trail races https://nenevalleyraces.wordpress.com/

Join this channel https://www.youtube.com/channel/UCWEw4ys-SlXU1pCp6oyMemQ/join

Hosted on Acast. See acast.com/privacy for more information.

Ahead of my Dragon's Back SKT (Slowest Known Time) over 6 separate weekends this year, Dragon's Back Race director Shane Ohly shares the story of his FKT (Fastest Known Time) over this 6-day route that he organises annually - 380km with 16,400m ascent in 4.5 days in August 2024. Originally on YouTube here https://youtube.com/live/gmlpKK8r7VI

Why did he decide to take on such an epic challenge? What were the highs and lows? When did he think he might quit? This was the first FKT on the Dragon’s Back Route - could he go faster? Does he plan to have another crack at it? Who does he think might smash it up next?

https://www.dragonsbackrace.com/

My Dragon's Back SKT films will be sponsored by Harrier trail & ultra running gear. Find out more about their awesome and very reasonably-priced kit here http://harrierrunfree.co.uk/ Subscribe to Wild Ginger Running and click the notifications bell so you don't miss out on any episodes!

---

My NEW book, The Ultimate Ultra Running Handbook https://amzn.to/3AyX6NE

My book, The Ultimate Trail Running Handbook https://amzn.to/3jgKvTy

Please like and subscribe here on YouTube https://linktr.ee/ClaireWGR

Follow me on Instagram https://www.instagram.com/wildgingerrunning/

Support me on Patreon https://www.patreon.com/WildGingerRunning

Meet me at Nene Valley trail races https://nenevalleyraces.wordpress.com/

Join this channel https://www.youtube.com/channel/UCWEw4ys-SlXU1pCp6oyMemQ/join

Hosted on Acast. See acast.com/privacy for more information.

Meet awesome Wild Ginger Running Patreons Christian Poulton and Lloyd Watkins, who both took on the infamous Dragon’s Back Race - a 380km, 6-day ultra over the mountainous spine of Wales, from Conwy Castle to Cardiff Castle every September. https://www.dragonsbackrace.com/

Originally broadcast on YouTube here https://youtube.com/live/MvadSDFebas

Christian completed the race while Lloyd DNFed on Day 4 - he’s going back for another shot this year. Join me to find out more about what the race is like, advice on training and racing and what the race means to both of them.

Thanks so much for Christian and Lloyd for chatting to me for this broadcast and podcast, wishing Christian many congratulations and a good recovery, and best of luck to Lloyd in the 2025 Dragon's Back Race! https://www.dragonsbackrace.com/

----

My NEW book, The Ultimate Ultra Running Handbook https://amzn.to/3AyX6NE

My book, The Ultimate Trail Running Handbook https://amzn.to/3jgKvTy

Please like and subscribe here on YouTube https://linktr.ee/ClaireWGR

Follow me on Instagram https://www.instagram.com/wildgingerrunning/

Support me on Patreon https://www.patreon.com/WildGingerRunning

Hosted on Acast. See acast.com/privacy for more information.

Today are talking about the 10 easiest things you can do to improve your ultra running this year with talented chef, should be on bake off, gingerbread house-making coach and physio, Tim Pigott from HP3 Coaching! We do a deep dive on the following:

Originally on YouTube here https://youtube.com/live/-fBSUjIF0qI

1 More easy volume (slow running and walking) in zone one

2 Sleep, one of the biggest things for recovery, more than gadgets and potions

3 Nutrition - deep dive on your day to day nutrition not just workouts

4 Daily mobility recovery - stretching, foam roller yoga 10 mins morning and eve

5 Strides, not high intensity but puts snap and spring in the legs

6 Fuelling the gut - improve ability to take on carbs during training

7 Strength! At least two strength sessions per week, 20-30mins

8 Mind - ultra marathons are a mental as well as a physical challenge. Need resilience

9 Cross-training - non-running activities are also really important

10 Fun! Even the elites have to enjoy it, enjoy training and racing

Tim has made some Wild Ginger Running training plans including strength drills and skills, take a look here https://www.trainingpeaks.com/my-training-plans/WildGingerRunning

ABOUT OUR TIM

In 2000 a car on the wrong side of the road, overtaking on a blind summit, crashed into coach Tim's car leaving him in a coma for two weeks and life-threatening injuries that took him years of surgeries and rehab to recover from. He is now mostly held together by metal. Find out more about the accident and his road to recovery here https://www.youtube.com/live/dRzi1AvUNOA

Tim is sponsored by Scarpa, Sidas, Supernatural Fuel and Precision Fuel & Hydration

Tim's ultra advice playlist

https://www.youtube.com/playlist?list=PLyZ16LRfpz0DZf7ieoLiq0145r_JDp62t

More info and book coach Tim and his team here:

https://www.hp-3.co.uk

----

My NEW book, The Ultimate Ultra Running Handbook https://amzn.to/3AyX6NE

My book, The Ultimate Trail Running Handbook https://amzn.to/3jgKvTy

Please like and subscribe here on YouTube https://linktr.ee/ClaireWGR

Follow me on Instagram https://www.instagram.com/wildgingerrunning/

Support me on Patreon https://www.patreon.com/WildGingerRunning

Hosted on Acast. See acast.com/privacy for more information.