Ultra Essentials is your comprehensive refresher-guide to mastering the world of ultra running. Whether you’re lacing up for the first time, returning to the trails after a break, or you’re a seasoned ultra marathoner, this 3-part mini-series with 10 really quick bite-sized  chapters is crafted with you in mind - there’s always room to learn, grow, enhance and refocus your approach to the sport.  Join host Richard Gleave, an experienced-but-slow ultra runner, who will be both your crew and medic if needed on this mini-journey.

(00:00:58) Introduction
In our first chapter, we lay the foundation for what promises to be an enlightening series. We’ll define and explore the core principles of ultra running, setting the stage for a lightning review of each of the topics up around the bend.

(00:03:43) Choosing the Right Footwear
This chapter is all about a crucial aspect of ultra running. Yes, we're talking shoes, the metaphorical and very literal foundation of every runner's gear!
• Importance of proper footwear
• How to choose shoes for different terrains
• Tips on fit, cushioning, and support
• When to replace running shoes

(00:07:26) Thinking about Nutrition
Nutrition in ultra running isn't just about eating; it's about fueling. The food you consume before, during, and after your run can greatly affect your performance and recovery.
•Basics of nutrition for ultra running
• Importance of carbohydrates, proteins, and fats
• Hydration and electrolyte balance
• Pre-run, mid-run, and post-run nutrition

Lace up, listen in, and let's set the pace for the essentials of an unforgettable ultra running experience.

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