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This week on the podcast Mikki speaks to Daniel Rowland, runner and coach, about training for an ultra running event. Daniel has a wealth of knowledge in this area and has collated an easy go-to guide for anyone looking to embark on this journey, or optimise their approach.

They discuss the most important (yet often overlooked) aspects of the training campaign, how to fit in ‘shock’ weekends into the plan, how to strength train in a way that doesn’t further lead to fatigue, nutrition in the real world for ultra endurance athletes and appropriate timelines for training.

Daniel is a trail and ultra-marathon runner from South Africa, living in Switzerland, and running in races all over the world. He’s fascinated by training and progressing as an athlete and works as a running coach and with HRV4Training as an ambassador and in support of their users.

RESOURCES 

Here are the hip strength and mobility exercises I recommend to my athletes to do 2-3 times a week:

https://www.youtube.com/watch?v=85B1dfmgxrg

And here is a set of simple leg strengthening exercises that athletes can do at home: https://www.youtube.com/watch?v=rYsWzRu_0Yc

For eccentric strength training I recommend these exercises:

1. lunges - https://www.youtube.com/watch?v=QOVaHwm-Q6U 

2. single-leg deadlift - https://www.youtube.com/watch?v=tZfxXdilG_M 

3. squats - https://www.youtube.com/watch?v=m0GcZ24pK6k 

4. Bulgarian split squat - https://www.youtube.com/watch?v=2C-uNgKwPLE 

5. glute bridges - https://www.youtube.com/watch?v=Q_Bpj91Yiis 

6. hip thrust - https://www.youtube.com/watch?v=SEdqd1n0cvg 

7. calf raises - https://www.youtube.com/watch?v=tsD4TMYlG3Q  

Here's the link for the Twitter thread that formed the basis of our call:

https://x.com/dwrowland/status/1562352422860853248

Finally, if people want to get in touch or follow me, they can find more information here:

http://www.dwrowland.com/

https://dwrowland.substack.com/

https://x.com/dwrowland

Contact Mikki:
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden