Record-holder & ultra running coach Marcus Scotney explains what it takes to train for and complete the 250 mile (400km) 8-day Cape Wrath Ultra in Scotland, UK. (Scroll down for links to other useful films and gear we mentioned)

In this episode you’ll find out how Marcus recommends training for this epic wilderness ultra, why he doesn’t recommend doing back to back days or long strength training sessions in the gym. We also talk about what he considers essential kit, the importance of what he calls “Bagmin”, what did he ate as a vegetarian at that time, how hard the navigation is, and how best to manage yourself at camp each night to avoid fatigue, injury and blisters.

Finally he compares Cape Wrath Ultra to the 5-day Dragon’s Back Race across Wales, and other multi-day ultras he has completed like The Coastal Challenge, the Spine Race, the UTMB and almost the Marathon des Sables.

Podcast version on all the usual podcast providers, originally on PodBean here: wildgingerrunning.podbean.com/mf/play/37vr3m/Marcus_Podcast.mp3

Follow Marcus on Instagram
www.instagram.com//marcusscotney

Marcus’ coaching – he has some space for new clients
www.marcusscotney.com/coaching/

Join us live on YouTube at 6:30pm every Wednesday for the chance to ask your questions to our awesome guests, and support me on Patreon to guarantee you question gets an answer. Listen to the end to find out who next week’s guest is. www.Patreon.com/WildGingerRunning

For more trail & ultra running advice, gear reviews and inspiration, subscribe to Wild Ginger Running on YouTube (it’s totally free) and follow me on Instagram www.instagram.com/wildgingerrunning/

LINKS TO ALL RESOURCES

Marcus explains fully why he doesn’t do back to back runs in training for multi-day ultra races while mid-way through the Dragon’s Back Race 2017

Marcus’ YouTube channel where he will upload his body strength circuit in the future
www.youtube.com/channel/UCc9tPVdmQ6c6skqzIZxjXJg?view_as=subscriber

Shane Benzie’s technique coaching film

Fixing your Feet blister care book
UK amzn.to/3cYLfHE
USA amzn.to/3bLPztD

Gurney Goo anti-blister foot cream
gurneygoo.co.uk/

Brave Soldier Friction Zone
UK amzn.to/2YjrR48
USA amzn.to/2KO5PP2

Scott Supertrac RC trail shoes
UK amzn.to/2VTIhPb
USA amzn.to/35hFFxv

Suunto 5 GPS watch
UK amzn.to/3bVeRFK
USA amzn.to/2YiKBAE

Mountain Fuel
15% off for Patreons!
www.mountainfuel.co.uk/

Clif Bars
UK amzn.to/2VODQVs
USA amzn.to/2zK5omy

Beta Running
www.betaoutdoorsports.com/run/brands

Ultimate Direction FK Ultra light carbon fibre running poles
UK amzn.to/3d30EH2
USA amzn.to/3aP2aLh

Runderwear
UK men’s amzn.to/2SmUQ31
UK women’s amzn.to/3bP3L52
USA men’s amzn.to/35j1koV
USA women’s amzn.to/35tOaWt

Petzl Swift RL
UK amzn.to/3ddfYkz
USA amzn.to/2yYokNO

Montane Jaws 10 (in review below)
UK amzn.to/3eMbuTd
USA amzn.to/2xUCQWJ

These films are self-funded and I’ve lost most of my income to Covid-19. If you found it useful and are financially secure at this time, please consider supporting me on Patreon here. Thank you!

Need motivation?

Join the Covid-19k Challenge Facebook group or Strava Club to keep active and get support from fellow runners. We are running, walking or cycling at least 19k a week, sticking strictly to the current government and medical guidelines at all times (indoors/gardens if necessary).

HOME WORKOUTS

10 min obstacle course garden workout

10 min skipping workout

Climb 100m up your stairs at home

Run or walk 5k at home

20 min leg strength and cardio workout for trail runners (and walkers!)

15 min HIIT home workout for trail runners

Home workout for hilly running

More home workouts for strength, stretch and stability

For a longer warm up 

Remember to cool down and stretch 

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Become a Patreon to support my gear tests and be in with the chance to win £400’s of trail and ultra running gear in exclusive Wild Ginger Running Patreon competition every single month!

Follow me on Instagram @WildGingerRunning

Support me on Patreon for perks and prizes!

Get a Wild Ginger Running t-shirt or buff here

Book a place on my 24-26 April beginner – intermediate trail running training camp here

Run the 100-mile UTMB course over 6-days from Chamonix with me here!