Get up and Run!

It’s Week 7! Start with a brisk 5-minute walk, then run, jog or walk for 25 minutes. Repeat this session three times during the week. These timed talk-throughs really make it easy to complete each session. Join our free Couch 2 5K The Fun Way Facebook group 🏃‍♀️🏃‍♂️ https://www.facebook.com/share/g/1F8mw8kepv/?mibextid=wwXIfr Get in!!!!!

Just as Martin McFly waited for doc to take him back to the future. I try and put the future back in your ears

The Get Up bit before you get up. Press play and Get Up. Get up then!

We are back! We think!

After a 8 month break due to not understanding technology past turning the light on I try and record , save and export onto the updated Spotify for creators app before me and Racheal have a massive catch up and fill you in with everything that’s been happening in the world of Beautifully Brutal and SheUltra in the last 8 months!!!! And it’s BIG ….GET UP AND if you’ve been following me on my travels this year……BASMATI

The bit before starting and well trying to actually start

Huw catches up with listeners after a busy few months Race Directing a couple of Ultras and marathons :- https://penllynultra.co.uk/pilgrims-ultras/ and the brand new WALES ULTRA TRAIL https://penllyn.niftyentries.com/Pen-Llyn-Ultra . It’s been so long since the last podcast we’ve now got a brand new podcast hosting portal!

The first ever all women Cancer Charity Fundraiser SheUltra™️ was last weekend and wow 🤩 was it the best! 💃 Racheal was on route from start to finish and Sophie Power was there from SheRaces. 700 women have signed up since Saturday so if you want a place sign up quick: https://penllyn.niftyentries.com/SHE-Ultra it’s also raised over £18,300 so far for womens cancer charities 🙌🙌🙌🙌🙌 here’s the link: https://www.justgiving.com/crowdfunding/She-Ultra1?utm_term=83xDaVqnx this episode was brought to you by Beautifully Brutal Events the home of Ultra and Marathon events on the North Wales Coast. Come and say Hi 👋

www.justgiving.com/fundraising/rhinoboychrisgreen Chris Green chats with Huw about his incredible fundraising for the Save The Rhinos 🦏 https://www.waterstones.com/book/matumaini-the-rhinos-hope/chris-green/9781838750091 www.savetherhino.org

Racheal & Huw chat with Andrew and Jason about there FKT attempt of the heart of wales route for Mind. She’d also get a mention and we actually post the show the same year it was recorded

A double episode full of overseas adventure and an insight into Christoph Hardes experience at the AULT and his year ahead. Sarah from the Food Bank Run also comes onto the show and talks about how to hold your own food bank run and how it all started. Huw wakes the house up and types this very quickly (null) https://www.facebook.com/share/knYoT1GyhWTDAAcx/?mibextid=K35XfP

Gary & Huw Chat about how Gary first started off and some life changing decisions he made that’s helped create the House Coaching & his running Career. Thanks for coming on the show Gary and see you in about 24 hours at The National Running Show . Today’s Episode was brought to you by GET UP COFFEE!! Keep your eyes peeled in the Get Up & Run Podcast Facebook group for some mega coffee deals and giveaways……..GET UP!

Lloyd chatted with Huw in this episode on how easy it is to implement and train and race on a Vegan basis. Huw committed to Veganary and then you’ll hear in the into on how that went! Lloyd has kindly put together simple meal plans and references for you to give a go. https://docs.google.com/document/d/1BPmDpwJoDjh9hMMWNPnOWkVlrcnaXUFlqqAu-oSNiqI/edit?usp=sharing (copy and that bit if the link doesn’t open) this episode was brought to you by SheUltra which is the first all women Ultra Marathon of its kind with a £1 Million pound five year fundraising target for women’s cancer charities. The event is this April and sold out with over 550 women taking part. Here’s the link to donate and it would be great to see you at the event cheering everyone on! https://www.justgiving.com/crowdfunding/She-Ultra1?utm_term=XdGb2e6p5. GET UP 🎤☕️

Hannah joined Huw for all the news about Red January and beyond 🌅 the really encouraging thing is everyone can take part in this challenge and join the ‘Redders’ community. Focusing on movement it really does mean everyone from active to those who may be unable to be active as you can do stretches,yoga and all types of movement to be involved, her story is inspiring and to find out more and how easy it is to join in is here :- https://join.redjanuary.com/ todays show was brought to you by the fantastic Oladance Wearable Stereo, we’ve been ear driving (test driving for ears..is that a thing) and we love them, incredible sound whilst the full range of hearing when your out and about or typing up podcast notes when the electricians are drilling holes ready for a starlink! Here’s the link to purchase a pair and keep your ears peeled for a new years competition where you can win a pair. https://www.oladanceshop.com/

WARNING! ⚠️ This episode breaks all Podcast laws. Content gone down the pan and one of the guests rocking up after he had fed his birds and mother. They talk about Escape from Meridian Ultra which is a great race unlike this episode which was bonkers. We recommend you listen to it on a floor.

Couch 2 5K - The Fun Way. Week 6 - Workout 3: Brisk Walk for 5 Mins. Jogging for 25 Mins. You can do this

Huw was joined on the Show with Dan Pritchard and his dad Arwel, Dan had recently become the youngest person ever at 13 years old to finish one of the Pen Llyn Ultras on the Llŷn Peninsula North Wales. One to certainly watch for the future and an experienced head on young shoulders already. Thanks Dan and best of luck for the future from us all at the Get Up & Run Podcast This episode is brought to you by Oladance Wearable Stereos.Huw reviews here:- https://youtu.be/WlqgcWLxFT8?si=V9r4BcQpUJHxIyNh Bag yourself some here :- https://www.oladanceshop.com/ Now! If you can’t wait until the next episode you can head over to the Get Up & Run Podcast Facebook Group and be given the title of a ‘Getupster’ …..thanks for listening and GET UP ‼️‼️‼️‼️

Huw & Racheal chat with Ultra Runner Allie Bailey about her new book (Out in February) ‘There is No Wall’ it gives you a fascinating insight into her life,her running and Dog Pickle. She talks about Alcoholism and depression in this episode and that there is help out there and that you are loved 🥰 if your having a hard time there are numbers such as the Samaritans 116 123 and Mind 0300 123 3393. Allie practices her Welsh on Huw and shares some incredible stories. Her book ‘There is no Wall’ is out in February and you can pre order it here :- https://www.adventurebooks.com/products/there-is-no-wall-allie-bailey?_pos=1&_psq=there+is+no+wall&_ss=e&_v=1.0&variant=41895201341645&utm_source=AllieBailey&utm_medium=promo&utm_campaign=ThereisNoWall&fbclid=PAAaagfjICFeVquINXhXu5rvfodHT92jUs-GmG6j1KaMV0z7J7p-jtTmC1HOw_aem_ATkk4irN_aUtakLA_Vz58Iduldi03p87cmu5ZZiHKXp6jQ8kMd2-5zFRZv8OPWeTWOY This episode is brought to you by Oladance Wearable Stereos.Huw reviews here:- https://youtu.be/WlqgcWLxFT8?si=V9r4BcQpUJHxIyNh Bag yourself some here :- https://www.oladanceshop.com/ Now! If you can’t wait until the next episode you can head over to the Get Up & Run Podcast Facebook Group and be given the title of a ‘Getupster’ …..thanks for listening and GET UP ‼️‼️‼️‼️

Martin Cox, a long-distance runner for four decades and a coach for over 20 years chats with Huw about all things running, from his own experience which you can find out more here:- https://www.vo2maxcoaching.com/coaching/ we chat about the whole of the running world as well as the controversy of how mechanical doping was around in 2016 when Nike Eliud Kipchoge, Feyisa Lelisa, and Galen Rupp — were secretly given Vaporfly prototypes, which were conveniently made to look almost identical to other Nike marathon shoes, and they ended up sweeping all three Olympic medals.. Here’s the notes on that https://www.letsrun.com/news/2020/01/by-wearing-vaporfly-prototypes-eliud-kipchoge-galen-rupp-shalane-flanagan-are-all-guilty-of-mechanical-doping-in-2016-will-anything-be-done-about-it/ lots more in the show as well as how he trained under the late great Arthur Lydiard the man who invented jogging and produced some fantastic athletes. This episode is brought to you by Oladance Wearable Stereos.Huw reviews here:- https://youtu.be/WlqgcWLxFT8?si=V9r4BcQpUJHxIyNh Bag yourself some here :- https://www.oladanceshop.com/ Now! If you can’t wait until the next episode you can head over to the Get Up & Run Podcast Facebook Group and be given the title of a ‘Getupster’ ….. https://www.facebook.com/groups/1485938781949401/?ref=share_group_link thanks for listening and GET UP ‼️‼️‼️‼️

Sophie Power joins Rachael & Huw to talk about the incredible work she’s done and doing at She Races as well as training as a full time mum. Sophie gives some really useful advice for everyone as well as how Race Directors can get involved to make there races more accessible for women. This episode was brought to you by She Ultra the first ever All Women Cancer Charity Ultra Distance event. For full details of this sold out event and all the Pen Llŷn trail and ultra events head over to www.penllynultra.co.uk ……Right can you all GET UP now please