Welcome back to Ultra Essentials. The 3 part series where we’ve been reminding you of the basics of ultra running in a bite sized, consumable format without trying to overwhelm you with science or information. Hopefully giving you just what you need to consider.  This is Part 3 of 3 - the final section - and  I'm Richard  Gleave, your Pacer for this last leg of the journey 

(00:00:59) Training Techniques and Plans
We’re starting the victory loop with Chapter 7, Training Techniques and Plans.  focusing on how to prepare your body and mind for the exciting challenge of ultra marathon.
•Developing a training plan for your first ultra
•Balancing mileage, speed work, and recovery
•Cross-training and strength training
•Importance of rest and sleep

(00:04:10) Injury Prevention and Management
Welcome to Chapter 8.  I'm Richard Gleave and on this one, were tackling an essential topic for every runner: Injury Prevention and Management.   Let’s learn how to stay safe and healthy on our ultra-running journey
•Common running injuries and how to avoid them
•Importance of warm-up and cool-down exercises
•When to rest vs. when to push through
•Seeking professional help (physiotherapists, coaches)

(00:07:21) Understanding and Choosing Events
This is Chapter 9 of the Ultra Essentials series: Understanding and Choosing Events.  In this chapter, we’re going to navigate the exciting world of ultra-marathon events and how to pick the one that suits you best.  Not all events are made for all people, but it’s a great excuse to try them all and find out which ones you prefer!
•Types of ultra-marathon events (trail, mountain, 24-hour, etc.)
•How to choose the right event for you
•Registration and preparation for race day
•Pacing and checkpoints strategy

(00:10:46) The Ultra Community: Support and Inspiration
This is the final Chapter of Ultra Essentials. I’m Richard Gleave, and in chapter 10, The Ultra Community: Support and Inspiration, we celebrate the heart and soul of ultra running – its incredible community.
•The role of community in ultra running
•Finding local running groups and online forums
•Volunteering and crewing at events
•Stories of inspiration and motivation 

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