PODCAST

Bois in Motion

Endurance sports tips, stories, and laughs. Start your journey today! 🏃‍♂️🚴‍♂️

sports running

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00:57:07

092 | The Ultra Mindset With Ryan Keeping

Bois in Motion ·

2026/04/07

Follow Ryan:https://www.instagram.com/ryan.keeping/What does it actually take to survive a 300-mile ultra? Ryan Keeping breaks down his experience at the Arizona Monster 300—battling early heat stroke, nonstop cramping, nosebleeds, and pushing forward with zero backup plan. From the raw physical toll to the behind-the-scenes crew logistics, gear strategy, and mindset shifts like “flip the switch” and aggressive patience, this is a deep dive into what it takes to endure extreme distances. If you’re

00:36:38

091 | Best Workouts to Help You Crush Your Next 5K

Bois in Motion ·

2026/03/24

Looking to PR your next 5K? This episode breaks down the exact workouts that actually move the needle—from lactate threshold sessions that build strength to VO2 max intervals that sharpen speed. You’ll learn how to dial in your goal pace using simple predictors, structure your training for peak performance, and build confidence with taper workouts, dress rehearsals, and race-week routines. Plus, key details on the Night Shift 5K in Niagara Falls, what to expect on race day, and how the event is

00:46:28

090 | Are We Actually Ready for Race Season? (Honest...

Bois in Motion ·

2026/03/17

Spring training is heating up and race season is right around the corner—here’s a full check-in on fitness, goals, and the workouts shaping the season ahead. Get all the details on the Night Shift 5K, a high-energy evening track race under the lights featuring multiple heats, a relay, DJs, prizes, and a strong community vibe supporting a great cause. Plus, a deep dive into training consistency, key sessions, AI-powered coaching prompts, upcoming race showdowns, and a fun debate ranking the most

00:46:04

089 | Can Endurance Athletes Survive Kilimanjaro?

Bois in Motion ·

2026/03/10

Join the journey up Mount Kilimanjaro via the Lemosho Route, reaching 5,892 meters while tackling altitude, extreme weather, and mental challenges. Discover how endurance training translates to high-altitude climbing, with insights on pacing, daily routines, acclimatization strategies, gear, nutrition, and hydration. From summit night in blowing snow to lessons learned for future adventures, this episode is packed with actionable tips for athletes and outdoor enthusiasts ready to push their

00:50:20

088 | HYROX 101: Training, Strategy & Race Day Tips...

Bois in Motion ·

2026/03/03

What does it actually take to race HYROX?Toronto fitness coach Karley Gatta (Philosophy Fitness) breaks down the full HYROX experience,fro m pacing mistakes and doubles strategy to wall balls under fatigue and why runners might have the edge.We cover:• The 8 stations + 1km run format• How to train (strength vs endurance balance)• Doubles race strategy• Rules, penalties & no-reps• Shoe & gear considerations• Race day energy and logisticsIf you’re racing HYROX or thinking about it, this is

00:44:17

087 | "Be Delusional, Be Unhinged" with Rebeca Escobar

Bois in Motion ·

2026/02/24

Rebeca Escobar went from corporate burnout to winning the women's division of Burrito League Toronto with 1,103 segments—then kept running. She started just a year and a half ago after hitting rock bottom: lost in her career, unhealthy, and seriously sick in August 2024. That low point became her launchpad.She talks about chasing a Boston qualifier (13 minutes away on her last attempt), her "reckless" 3:30 marathon, leading Toronto's Seek Discomfort Run Club, and organizing a

00:50:11

086 | From Hiking to 200-Mile Dreams: How Dennis Kim...

Bois in Motion ·

2026/02/17

Dennis Kim went from watching trail runners pass him on BC hiking trips to going all-in on Ottawa's ultra scene and the reigning Burrito League Ottawa Champion. In this conversation, Dennis breaks down his journey into endurance sports, what it really takes to train for 50-mile and 100K+ distances, the mental game behind running in minus 35°C, and why your "why" matters more than your pace. He shares wild race stories (including a maple syrup rescue mid-bonk), his plan to tackle

00:46:19

085 | Jamil Coury on Burrito League’s Massive Growth

Bois in Motion ·

2026/02/10

An inside look at how a simple idea turned into one of the most talked-about endurance challenges in the running world, this conversation dives into the origins of Burrito League, the people behind the scenes, and the community stories that made it explode globally. From ultra-running roots and grassroots organization to lessons learned, future plans, and what makes runners keep coming back, this deep dive blends insight, humor, and big-picture thinking about why community-driven challenges work—and

00:43:44

084 | Wildest Stories From Burrito League

Bois in Motion ·

2026/02/03

A chaotic mix of endurance insanity and community vibes, this conversation breaks down the Burrito League finale, a jaw-dropping 100-mile run, and the personalities that make grassroots endurance challenges so fun. From brutal lows and unexpected highs to rivalries, prizes, and people racing in burrito suits, it’s a reminder that endurance sports don’t always have to be serious to be meaningful—and that community might be the strongest fuel of all.Stay Connected:Follow us on social media to stay

00:50:36

083 | The Second Annual BIM Awards

Bois in Motion ·

2026/01/20

Celebrate the highlights of the 2025 endurance sports community with this action-packed awards roundup! From standout athletes and unforgettable race moments to heartwarming stories and surprising twists, this episode honors the people, performances, and passion that make the community thrive. Plus, get the latest Burrito League updates from Toronto and Ottawa and see who took home the most coveted awards of the year. Whether you love running, cycling, or just rooting for inspiring achievements,

00:37:31

082 | WTF is Burrito League?

Bois in Motion ·

2026/01/13

A goofy winter challenge turned into a nationwide endurance obsession. This video breaks down how the Burrito League exploded from a joke into a community-driven running movement, pushing athletes to rack up wild mileage in the cold for glory, bragging rights, and free burritos. From grassroots origins to city-wide leaderboards and the launch of a new Ottawa chapter, this is the story of how winter training got a whole lot more fun — and competitive.Stay Connected:Follow us on social media to stay

00:44:37

081 | Our 2026 Training Focuses

Bois in Motion ·

2026/01/06

Three endurance athletes kick off the new year by laying out their 2026 race goals, training focus, and big community plans. From marathons and ultras to High Rocks and KOM hunting, the conversation dives into ambitious calendars, strength training priorities, and how community-driven events can push everyone further. If you’re building your own race schedule, looking for motivation, or curious how others map out a full season, this breakdown is packed with ideas to help you plan smarter and dream

00:48:33

080 | How Hard Is the Everest Cycling Challenge?

Bois in Motion ·

2025/12/30

What does it really take to climb the equivalent of Mount Everest on a bike—without ever leaving your house? This deep dive unpacks an all-day cycling Everest Challenge, breaking down the brutal metrics, fueling strategy, mental battles, and unexpected turning points that define extreme endurance efforts. From virtual setup choices to surviving the pain cave, this conversation explores why athletes chase suffer-fests like this, how to stay motivated when things get dark, and what these challenges

00:51:31

Running 74KM Across Toronto in Winter (FKT Attempt)

Bois in Motion ·

2025/12/23

What does it really take to run 74 kilometers across a city in the middle of winter? This story breaks down a self-supported Fastest Known Time attempt across Toronto, unpacking what FKTs are, how unsupported efforts work, and the real strategy behind pacing, fueling, and managing fatigue without aid stations. Along the way, you’ll hear about urban trail logistics, performance data, mental battles, and unexpected obstacles that turned a long winter run into a true endurance experiment.Stay

00:50:27

078 | What a Winter Ultra Really Feels Like

Bois in Motion ·

2025/12/16

A deep dive into winter endurance chaos, this conversation breaks down a brutal 50K ultra through snow-covered Gatineau trails, lessons learned from racing in harsh conditions, and what it really takes to stay motivated through winter training. Along the way, there’s honest talk about community challenges, Strava stats, unexpected trail moments, future race goals, and the bigger conversation around marathon credibility and social media—packed with practical takeaways, laughs, and real endurance

00:44:21

Why Ultra Running Is Addictive

Bois in Motion ·

2025/12/09

Step inside the wild world of ultra marathons—why runners are obsessed with going farther, what makes these races so unpredictable, and how to actually survive them. This conversation breaks down the gear, nutrition, mindset, and trail-tested lessons that make ultras both brutal and insanely rewarding. Hear real race stories, smart prep strategies, and the must-know tips every aspiring ultra runner should have in their back pocket.Stay Connected:Follow us on social media to stay updated and be part

00:50:31

076 | Are You a Red Flag Athlete?

Bois in Motion ·

2025/12/02

This conversation dives into the most common training red flags endurance athletes fall into—from chasing every Strava segment to ignoring rest days, copying pro workouts, pushing through pain, and hoarding way more gear than necessary. Expect honest stories, plenty of laughs, and clear advice on how to train smarter, stay healthy, and actually enjoy the grind instead of burning out. Whether you’re leveling up for your next race or just trying to avoid classic rookie mistakes, this breakdown will

00:44:51

075 | December Challenge Revealed

Bois in Motion ·

2025/11/25

Dive into a high-energy breakdown of December fitness challenges, wild personal goals, and the best Black Friday deals for athletes. From ultra ambitions and FKT attempts to creative community challenges and winter training ideas, this conversation is packed with motivation, gear tips, and plenty of laughs. If you're gearing up for a big end-of-year push—or just hunting for the best performance deals—you’ll find tons of value and inspiration here.Stay Connected:Follow us on social media to stay

00:52:13

074 | What It Really Takes to Be an Elite Age-Grouper

Bois in Motion ·

2025/11/18

A deep dive into how an elite-level endurance athlete manages to crush Ironmans and sub-three marathons while balancing a demanding career and family life. Hussein Al Mufti shares his journey from national-level swimming to high-performance running and triathlon, breaking down the habits, discipline, training structure, nutrition insights, and personal support systems that keep him performing at the top of his game. Whether you're looking to level up your training or stay consistent with a busy

00:49:58

073 | Winter Training Must-Haves

Bois in Motion ·

2025/11/11

Conquer the cold and keep your endurance edge this winter! Learn how to layer like a pro, choose the right shoes for icy conditions, and stay visible and motivated when temperatures drop. Discover practical gear tips, mental strategies for winter training, and even a creative community fitness challenge that’ll make you look forward to those chilly workouts.Stay Connected:Follow us on social media to stay updated and be part of our growing

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