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PODCAST

Trail Running Women

Hilary Spires: Trail Runner, Coach, Sports Junkie

The women of the trails share their stories about running, racing, and life. These badass ladies from around the globe get honest about everything from competing, motherhood, and trying to have it all. Get ready for training ideas, gear tips, and a healthy dose of inspiration.

sports running

All Episodes

58:23

E66 Trail Tips: Say goodbye to Mom guilt

Trail Running Women ·

2019/12/12

Tory and I catch up on life and tackle listener questions. Find out what happens when Tory doesn't race often enough and comes toe to toe with random strangers. We cover lots of great listener q's including our favourite treadmill workouts, toenails, gift guides, race day tips, and Tory debunks mom guilt. More from Tory @to_scho More from me @hilsport55 Treadmill Workouts Here

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49:02

E65 Alyssa S: Stress fractures, nutrition, and...

Trail Running Women ·

2019/12/05

Alyssa Salava started running in 8th grade and ran track and cross country throughout high school and university. She struggled with injuries during university including a multitude of stress fractures. She later learned the push to be thinner from her coaches and lack of nutrition was a huge factor in her health. She found chiropractic school and was able to heal her body and find a healthy relationship with running on the trails. She now specializes in pediatrics and pre/post natal care with a

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44:41

E64 Lori: An entry to Badwater in her first 100mile race

Trail Running Women ·

2019/11/28

Lori Mitchener recently came 1st female at Keys 100, getting herself an entry into Badwater. The only problem? The Keys was her first 100 mile race, and Badwater requires you have successfully completed at least 3 x 100 mile races. Naturally she immediately signed up for another race, Pinecreek 100. She won again, this time overall. She now has to complete one more race coming up this December. She talks about the sudden pressure from going from a newbie to an undefeated 100 mile racer. More from

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40:23

E63 Jen B: You can achieve anything

Trail Running Women ·

2019/11/21

Jennifer Butz is a 41 year old from Atlanta who started running 5 years ago and never looked back. She's now completed half marathons, marathons, Ironman70.3, and most recently a 50km in the trails. Jen has an impressive ability to mentally handle everything from tough training schedules and long races, to body shaming while training. Listen in to hear her tricks for overcoming the most difficult moments. More from Jen @jenrunsandtris More from me @hilsport55

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01:02:23

E62 Kristie: A conversation with a pelvic floor...

Trail Running Women ·

2019/11/14

Kristie is a Physiotherapist with a special interest in pelvic health and pain science. Her goal is to give both men and women the opportunity to learn, breathe, exercise, and ask questions in a safe, supportive space. We discuss all things pelvic health related including how to properly do a Kegel, preventative measures and postpartum rehab. Here are a few links we mention: 2019 Canadian Guideline for Physical Activity Throughout Pregnancy

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51:45

E61 Alyssa C: Single mom and PHD candidate

Trail Running Women ·

2019/11/07

Alyssa is a single mom of 3 young kids, a PHD candidate, and an accomplished runner. She received her bachelor's degree in 2015, the same year then President Obama came to her university to respond in person to a letter she wrote to him. She immediately enrolled in a two year MA program for fall 2015 at the same university and in 2016 enrolled in a 5 year PhD program. Find out how she juggles life as a mom, a student, and training for her first 50km. More from me @hilsport55

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01:07:41

E60 Jenny: Squamish 50/50 CR

Trail Running Women ·

2019/10/31

Jenny recently crushed the Squamish 50/50, where she won overall, was on the podium both days, and beat the course record by 40 minutes. Jenny talks about her jump in the last few years from learning how to run ultra distances to deciding to race them hard. Learn how she handles tough moments when her brain tells her, "to stop and cry." She's now splitting her time between work, throwing down at races, and race directing the Fraser Valley Trail Series. More from Jenny @adventuresofjenthar More

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54:19

E59 Trail Tips: Beginner Q & A

Trail Running Women ·

2019/10/24

Tory and I finally get together for our first recording in person! This episode is dedicated to beginner questions and answers. Can you botox your sweat glands shut? We discuss our best nutrition hacks and how to increase calories with new distances, ramping up to a new distance, how to get started, and what to do if you accidentally get shin splints. To work with Tory @to_scho To work with me @hilsport55

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52:44

E58 Kat: Life with anxiety

Trail Running Women ·

2019/10/17

Kat Chong struggled with severe anxiety throughout her young adult life. She got to the point where she couldn't get to work for fear of what the day to day would look like. Her anxiety manifested both physically and mentally until she hit a breaking point. She finally decided to leave a bad relationship, and soon afterwards found running while on a family trip. She signed up for her first 5km and a few years later she was training for her first 50km. The solitude of the trails was the perfect place

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01:10:58

E56 Lydia: The soil we run on

Trail Running Women ·

2019/10/03

Lydia is a PhD Candidate in Soil Science and Environmental Microbiology at the University of Arizona, with a minor in American Indian Policy and emphasis on science communication. Lydia has been running about half her life, and often incorporates soil knowledge into her social media posts to increase awareness about soil science, and Indigenous knowledge about the lands on which we recreate on. She's both a brainiac and talented ultra runner. More from Lyida @llcooljennings More from me

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54:21

E55 Trail Tips: Longest Ultra to Date

Trail Running Women ·

2019/09/26

Tory and I chat for the first time since the arrival of Baker! This episode gets into the benefits of exercise during birth and postpartum, body image, and a fair bit of ridiculous banter. We answered a few listener questions that have been on theme lately including how to find your tribe, anxieties when you're new to trail running, and jumping up in volume too fast. If you have comments or question re body image we aren't finished with that topic, so send them in! To work with Tory, email her

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46:01

E54 Mary: Running through grief

Trail Running Women ·

2019/09/19

Mary was a road runner, sticking to half marathons and marathons while raising two young kids with her running partner and husband. Approaching her 40th birthday in 2013, she thought she would celebrate with another race. She had hoped to run the NYC marathon but didn’t get in the lottery. Before she could plan an alternate race, Mary’s her world changed. Her mom passed away due to complications from a rare form of myelodysplastic disease. Find out how she found peace in the trails. For more from

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50:20

E53 Shantelle: The backwards runner

Trail Running Women ·

2019/09/12

Shantelle is a 33 year old from Manchester UK who is not afraid to stand out in a crowd. She has completed two half marathons backwards, both times for bullying charities. She held Guinness World Record for the fastest female to complete a half marathon backwards from March 2017- Jan 2019 in a time of 2:27:09. She created the Retro Mile event after obtaining the world record to help others build confidence and to try something new. It is also a fantastic rehabilitation and cross-training exercise.

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01:00:06

E49 Jess: Volume junkie and registered dietitian

Trail Running Women ·

2019/08/15

Jess Mullen is a seriously badass runner who is not afraid to tell you like it is. Jess started running ultras in 2007 and realized this was her place. She's a second half runner, so the longer the better. She's run countless trail races including over 46 x 100 milers, ending up on the podium multiple times. She's also a registered dietitian and was kind enough to share some really valuable nutritional knowledge with us. More from Jess https://fitfirst.net More from me @hilsport55

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01:01:35

E46 Acadia: The ultrarunning midwife

Trail Running Women ·

2019/07/25

At only 27 years old Acadia is both an experienced ultra runner and a midwife. In this episode she gets honest about her struggles to get where she is today, including anxiety, concussions, and disordered eating. Through it all running was what she depended on, and like many of us she now uses it as her staple self care. Acadia is driven, ambitious and relatable. Find her on insta @trailrunningbabycatcher More from me @hilsport55

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01:11:37

E45 Brooke: The Climbing Machine

Trail Running Women ·

2019/07/18

You'd never know Brooke was such a stud unless you looked her up. The modest athlete has been the female multi- Grouse Grind record holder for 2 years, recently breaking her own record by completing the 853 meter (2800 feet) climb 18 times in one day. Brooke grew up an athlete playing a variety of sports, and eventually went to the NCAA for rowing. She opens up about life after her rowing career, feeling nervous at start lines, and her battle with breast cancer at only 35 years old. More from me

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45:35

E43 Trail Tips: We've missed you Tory!

Trail Running Women ·

2019/07/04

Tory is back! We get caught up on recent trips and running events and dive into listener questions. This episode tackles how to handle the heat, how to recover after a big event, and weight loss goals. Keep sending your questions in to ruggedconditioning@gmail.com To work with Tory, email her at tory.jade@gmail.com To work with me: ruggedconditioning.com

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01:08:41

E34 Hilary M: An uphill climb to the podium

Trail Running Women ·

2019/05/09

Hilary Matheson is a freelance photographer, graphic designer, social media influencer, multi-sport athlete, and published writer. As an ultra runner, Hilary has seen success within the longer distances, with podium finishes in races ranging up to 120 miles long. Her theory is that she’s just incredibly stubborn, so she thrives on races where it’s mostly just about who can suffer for the longest. Her journey into ultra running has also flipped the rest of her life upside down in many ways, leading

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53:19

E33 Gina: The founder of Trail Sisters on life beyond...

Trail Running Women ·

2019/05/02

Gina is not only the founder of the insanely popular platform Trail Sisters, but she is also a total badass runner of any distance. The former NCAA athlete won the 1,500-meter individual National Championship, and a few years later was running for Team USA in the trails. After finding that the trail community lacked female participation she set out to create Trail Sisters, a platform dedicated to sharing women's stories and educating them on the outdoors. Find more on Trail Sisters

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01:20:42

E30 Linda: Bounding back

Trail Running Women ·

2019/04/11

Linda is an accomplished trail runner, a powerlifter, a mom, and above all, a force to be reckoned with. We dive into her exceptional return to running after pregnancy, taking on new challenges, and her insight into everything from burnout to body issues. This is not an episode to miss! Check out this article by Canadian Trail Running Magazine for more on her lifting experience. Find more from me @hilsport55 or ruggedconditioning.com

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250 results

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