Athlete Interview: Tim Higginbottom, International Mountain Runner

International mountain runner, Tim Higginbottom talks to us about motivation, must-have mountain kit and dream races…

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What’s your proudest moment of your running career?

It's hard to narrow down to just one occasion to be fair - I've been lucky enough to win races and represent Wales in a few disciplines. It's hard to pick on just one! It's always amazing to wear a national vest, and the first time I ran the Snowdon race for Wales I was so nervous I had a terrible run, but felt super-proud on the start line and got tremendous support all the way up.

I think equalling this was running in to Pinnacle Cafe at Capel Curig at the end of my record breaking Paddy Buckley Round in 2009. I had Chris (my racing partner and current record holder) running with me in a pretty low key affair - just one helper per leg. It was the end of a great day in the hills I love with running friends and a 'Big Round' record to boot - I still get a glow when I think about it now!

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And the lowest?

Pulling out of any race is always hard, and it's something you try your best to avoid as you know the psychological damage is going to last beyond the immediate race time itself. I think it would have to be the OMM with my great racing partner and friend Chris Near in 2009. We'd been riding high for a few years winning everything, and this OMM fell just a few weeks after my eldest was born - good training for the lack of sleep but awful for running. I struggled through day1 with Chris almost literally dragging me over the line. I was in a shocking state and took about 30mins to finally pull it - I knew we could finish day 2 but I would probably be injured and life was hard enough as it was. I don't think Chris understood at the time, as he was justifiably annoyed by my decision, but I think he does now that he has 2 of his own!

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What’s your favourite training session for endurance?

I spent a few years under the loose tutorship of Martyn Jones from Sheffield who really helped me to move from finishing in the top 5 of races to winning many of them. The session he gave me, which still hurts just as much today, is a cracker. It needs to be done in hilly terrain, preferable a little more runnable than usual race ground. For me that's the Clwydians, which are perfect for this. The session is as brutal as it is simple - 5 to 8 efforts of 5 or 6 mins with 60secs rest between. No allowances for hills up or down, stiles, gates etc. As hard as you can for the efforts - rush to get through obstacles, concentrate on bouncing off the red line the whole time. It's an hour of pain!

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And your favourite session for speed?

I'm not sure I have a favourite speed session. They really hurt! I'm also not sure that I have much speed left these days! I regularly (most weeks) do 6 x 3mins with decreasing rests as the weeks progress - start at 1min15 then drop 5secs a week, never less than 50 secs. Post race or rest then start again…..

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How do you stay motivated and maintain focus across longer distances?

This is easier than I thought it might be. I find myself moving between different thoughts depending on the race - navigation races like mountain marathons don't leave you any time to relax - if you come off the ball you're out of the race, so that's easy. Ultra races are more of a challenge where you can have hours to tap out with no need to think too much. Some people listen to music, but I hate that separation from my surroundings. Hearing your environment is as important as seeing and smelling it for me. I work out where I need to be on the ball for navigation, tactics or survival before the start, then I know when to get back into the race, and when to float off with the fairies….! Longer races can be really 'Zen' giving you real clarity of thought at the time, but I nearly always can't remember my decisions at the end!

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Name your favourite post run snack.
It depends on the race!

Short - I'm normally hurting too much to eat.

Long - caaaaake!

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Which shoes are you currently running in?

Road and trail - Hoka Mafate

Fell - Haglofs Gram comp and Inov-8 Mudclaw 300

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What’s your favourite place to run?

Wow - this is an impossible question! Probably easier to turn it round - I don't like running through conurbation. The Alps are brilliant, Scotland is amazing, the list is endless….! Mountains anywhere for me.

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Name your top 3 must-have pieces of kit for mountain marathons.

Super light waterproofs which actually work, like Haglofs Gram Comp pull and LIM Pull pants. Just simple and effective.

A light and comfortable sack to carry your kit in - we use Haglofs Gram Comp 12 or 25 depending on the race. If we can, we always squeeze it all into a 12 in the summer. Winter races need more kit, just!

A warm but breathable base layer - I use Haglofs Puls tights and Scramble LS top, or LIM long sleeve running top in the winter.

Also - just for that feel good at the camp if it's cold, get a thin jacket in like a Haglofs Lim Barrier Pro hood. Instant warmth and smugness in camp. Just make sure you've both got one…….

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What’s your dream race?

I think it might be the Petit Trot, which I haven't done yet, but really need to get onto with Chris. It's run in the same week as the UTMB, but is an insane distance around the alps unsupported and as non-stop as you like over about 5 days - sounds great doesn't it!?

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Your top recovery tip?

Don't underestimate how broken you are after anything Ultra, especially as you get older. Don't fret about losing form in the recovery phase - you'll lose more by coming back too early and getting uinjured!

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What’s your next challenge?

A few things in the pipeline - Chris and I are hoping to get to the BAMM this year - the Arctic Mountain Marathon. We've not been yet, and it looks great. Also I'd like to get a sub 16hr Bob Graham in and recce the Ramsay for quick round in 2016 perhaps.
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Complete the sentence "I run because….."

…I'm scared what will happen when I stop

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