Keely and Corrine talk about the state of female athlete research, notable race finishes, and the latest female-focused trail team launch.  Then they interview Heidi Strickler, an RD who specializes in endurance athletes, mountain athletes, female-bodied athletes, and RED-S & disordered eating. Her ultimate goal as a Registered Sports Dietitian is to empower her clients and athletes to realize their greatest potential, achieve their goals, and thrive in both sport AND in life, by helping them discover the power of adequate food and nutrition & providing them the tools to succeed long term. We discuss her journey through sport, her own eating disorder, and how she uses her experience to help others.   Follow heidi at : @hkstrickler_sportsrd   This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK   Sponsors:   AG1: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Shining a spotlight on our NEW sponsor: Petzl! Your one stop shop for your lighting needs! The latest NAO RL is amazing. Check it out here: https://www.petzl.com/US/en/Sport/Headlamps/NAO-RL

Keely, Corrine, and Hillary talk about Zegama and the 3 UTMB qualifiers that took place over the weekend.  Then they discuss Tina Muir’s new platform for athletes suffering from RED-S and how building a community will help those suffering.  Finally, they discuss the basics of hydration and electrolytes, how to implement a race hydration plan, and how to adapt when things don’t go according to plan.   The Trail Society Rules of Hydration: Start the run hydrated Make a hydration plan Don’t only drink plain water Keep hydrating consistently  Bring enough fluids (or plan to filter water) Practice practice practice   This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK   Sponsors:   AG1: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Shining a spotlight on our NEW sponsor: Petzl! Your one stop shop for your lighting needs! The latest NAO RL is amazing. Check it out here: https://www.petzl.com/US/en/Sport/Headlamps/NAO-RL   Resources: Tina Muir’s new resource for athletes battling RED-S: https://recovery.mykajabi.com   Sweaty Season article on FreeTrail: https://freetrail.com/sweaty-season-the-basics-of-hydration/   Article looking at the hydration index of Bubbly water: https://irunfar.com/fact-or-fiction-bubbly-water-caffeine-and-heat-cramps

Keely, Corrine, and Hillary talk with registered sports dietician, Dr. Kelly Pritchett PhD about fueling before and after workouts, why it is important, and what can happen if this is chronically not achieved.  Then they discuss Dr. Pritchett’s research on the prevalence of  low energy availability and disordered eating in sport and the negative impacts of these issues.   This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK   Sponsors:   AG1: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Shining a spotlight on our NEW sponsor: Petzl! Your one stop shop for your lighting needs! The latest NAO RL is amazing. Check it out here: https://www.petzl.com/US/en/Sport/Headlamps/NAO-RL   Episode show notes: Find Dr. Pritchett on social media at @kpritchettRD    Articles: Paralympians and LEA: https://dspace.library.uvic.ca/bitstream/handle/1828/12822/Pritchett_Kelly_Nutrients_2021.pdf?sequence=1 Olympic Trials qualifiers and LEA : https://pubmed.ncbi.nlm.nih.gov/35992185/ UTMB New elite policy: https://utmb.world/runners/elites

Keely, Corrine, and Hillary talk through the latest pregnancy policy launched by UTMB that allows entry refund and deferral for pregnant people, partners, and other scenarios like surrogacy and adoption. Then they talk through Corrine’s race at Madeira Island Ultra Trail, how to celebrate the mini wins, and being okay with DNF.   This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK   AG1: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Shining a spotlight on our NEW sponsor: Petzl! Your one stop shop for your lighting needs! The latest NAO RL is amazing. Check it out here: https://www.petzl.com/US/en/Sport/Headlamps/NAO-RL   Articles:  Article on training, losing fitness, and recovery: https://irunfar.com/running-on-science-fact-or-fiction   UTMB New pregnancy policy: https://utmb.world/inclusion

In this episode, Keely and Corrine discuss the Gorge Waterfalls race weekend, the NCAA women’s basketball tournament, and some other races that happened over the past two weeks.  Then they deep dive into how to mentally and physically deal with illness during training and how taking a short amount of time off can really help long term.  They discuss illness, overtraining, and low energy availability and how they may be related in some athletes. Finally, they shine a new spotlight on society slam with our latest sponsor, Petzl.   This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed: https://thefeed.com/trailsociety gets you $15 in free credit!   Shining a spotlight on our NEW sponsor: Petzl! Your one stop shop for your lighting needs! The latest NAO RL is amazing. Check it out here: https://www.petzl.com/US/en/Sport/Headlamps/NAO-RL   Articles:  New 100 million dollar fund for female sports: https://finance.yahoo.com/news/100-million-fund-founder-angel-132446531.html   Low energy availability and immune function: https://www.frontiersin.org/articles/10.3389/fimmu.2019.00907/full   iRunFar article on exercise and the immune system: https://www.irunfar.com/exercise-and-the-immune-system

In this episode, Corrine, Hillary, and Keely chat with Wilfredo Benitez, a holistic nutritionist from Portland, OR who works with a lot of top tier athletes to dial in their nutrition both on and off the playing field.  We discuss why working with a nutrition professional can be helpful, what common mistakes athletes may make in regards to their nutrition, and we tackle some questions around fueling, supplementation, and recovery.   This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Follow Wilfredo at @onpacewellness or find him on https://freetrail.com/freetrail-experts/wilfredo-benitez/ for a consultation!   Scholarly Review Article on LEA: https://onlinelibrary.wiley.com/doi/10.1111/sms.14327 Trail Runner Mag Review on LEA: https://www.trailrunnermag.com/training/trail-tips-training/the-science-of-low-energy-availability-and-performance/

Keely, Corrine, and Hillary discuss some articles and books on mental toughness, what it means to them, and how some extreme levels of mental toughness may be unnecessary and avoidable in the sport of ultra running. This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed: https://thefeed.com/trailsociety gets you $15 in free credit every 3 months ($60 for 2023)   Articles:   Alex Hutchinson’s article on Mental Toughness:https://www.outsideonline.com/health/training-performance/mental-toughness-research-2023/   Cited Research : https://www.tandfonline.com/doi/abs/10.1080/1612197X.2022.2161102   Corrine’s iRunFar article on Mental Flexibility: https://trainright.com/could-psychological-flexibility-be-more-important-than-mental-toughness/   Keely’s article on FreeTrail on Mental Toughness: https://freetrail.com/bigger-than-a-run-our-relationship-with-running/

We bring on special guest, Meghan Morgan, a young up-and-coming trail runner out of Boulder, CO who just got 3rd place at the Black Canyon 100k. She joins Corrine and Keely as Corrine asks Keely and Meghan about their respective races at the Black Canyon 100k last weekend.  Keely talks through her win and course record and then they discuss fueling strategies, trusting their bodies, and how to stay calm and run your own race.  Finally, we talk about the Golden Tickets and how they feel getting into the Western States 100. This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed: thefeed.com/trailsociety gets you $15 in free credit every 3 months ($60 for 2023) and spending over $65 gets you a free Trail Society Waterbottle!!

Keely, Corrine, and Hillary discuss the recent news on menstrual cycle reporting by schools in Florida and the advantages of tracking the menstrual cycle of menstruating athletes.  Then, they dive into the latest article in TrailRunner magazine encouraging less long runs and more doubles and the benefits and negatives of both.  Then they dive into coaching, how to choose a coach, what to expect from your coach and the coach-athlete relationship.  This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed: https://thefeed.com/trailsociety gets you $15 in free credit every 3 months ($60 for 2023)

Keely, Corrine, and Hillary have the pleasure of sitting down with the one and only Lauren Fleshman to discuss her new book, a NY Times Bestseller, Good for a Girl, a first-hand narrative around sport for female-bodied athletes.  We talk about body image, NIL, and the unrealistic expectations around appearance.  We also discuss the motivation behind Lauren’s book, how she has tried to single-handedly improve running culture for elite athletes, and advice she has for her younger self. You do not want to miss this one.   Lauren Fleshman on Instagram: @fleshmanflyer Find Good for a Girl here   This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!

Keely, Corrine, and Hillary talk about the latest doping scandal in the sport of trail running and how different organizations are looking to start implementing drug testing in the future.  Then they talk about professional contract shake-ups in the sport, professional women’s sport progress in 2022, and how best to train in cold weather. Corrine takes us through some of the dangers of really cold air on lungs, how best to dress, and basic fueling and hydration tips for cold conditions. This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit 4x a year on any purchase over $35!

Keely, Corrine, and Hillary interview Lee Grabarek (they/them), a transmasculine trail runner who has vast experience working to increase opportunity and equity for trans people. We discuss their own journey finding confidence in their identity, their opinions around race policies, and goals for the future of trans athlete participation in sport.  Keely, Hillary, and Corrine also discuss Keely’s supported Joshua Tree FKT, how going full-time athlete may not mean training a lot more, and changing the narrative around healthy training and periods.     Lee’s article in TR: https://www.trailrunnermag.com/people/running-and-fairness-for-trans-athletes/   Mental health in trans population: https://www.liebertpub.com/doi/pdf/10.1089/trgh.2019.0029   Western States Trans + Non-Binary update: https://www.wser.org/transgender-entrant-policy/   Call for social media gurus wanting to help grow our brand! Send us an e-mail at keely@freetrail.com   This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!

Keely, Corrine, and Hillary discuss the latest olympic trials marathon qualifiers and other race results like JFK, Desert Solstice, and McDowell Mountain.  They also discuss some female first moves in sport and the down side of white shorts in sport.  Then they deep dive into the perks of strength training for trail and ultra runners, how it can help the aging athlete, combat injury, and improve running economy.   Call for social media gurus wanting to help grow our brand! Send us a DM!   This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Oura Ring: Track your sleep, recovery, and menstrual cycle (for those who get one) and buy your ring here: https://ouraring.com?mct=P3yNJl9q Show notes:   USATF Marathon qualifiers: https://www.runnersworld.com/news/a42198851/olympic-marathon-trials-2024-qualifying/ Previous Trail Society Podcast discussing the changes: https://open.spotify.com/episode/4BADyZVWFpyRlCnr4uJ8Vw?si=dfks_yCkSmaeXNUInzK5kA

Hillary and Corrine talk through their experiences at Ultra Trail Cape Town. Corrine provided the commentary for the entire weekend of races and Hillary won the 100 miler.   This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Oura Ring: Track your sleep, recovery, and menstrual cycle (for those who get one) and buy your ring here: https://ouraring.com?mct=P3yNJl9q

Keely, Corrine, and Hillary sit down with Riley Brady, an ultrarunner who has been running ultras for almost a decade.  Most recently Riley was 2nd at the Javelina Jundred securing their golden ticket for the Western States 100 in June. We talk to Riley about how our sport and community can be more inclusive to athletes of all gender identities when sport is historically a binary system.  This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Oura Ring: Track your sleep, recovery, and menstrual cycle (for those who get one) and buy your ring here: https://ouraring.com?mct=P3yNJl9q Show notes:   Follow Riley Brady :@rye.outside   Article on college coach allegations: https://www.nytimes.com/2022/11/10/sports/college-athletes-body-fat-women.html

Keely, Corrine, and Hillary sit down with Adam Merry, an elite, multiracial trail runner and a life-long athlete. Adam currently coaches athletes and uses his background in Diversity, Equity and Inclusion to help bring light to some of the issues in trail/ultra running  We learn a lot about his experience growing up multiracial, reflect on the importance of mentors, and learn about tokenism.   This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Oura Ring: Track your sleep, recovery, and menstrual cycle (for those who get one) and buy your ring here: https://ouraring.com?mct=P3yNJl9q Show notes:   Follow Adam Merry: @amerryrunner  Adam Merry Article in TR: https://www.trailrunnermag.com/dirt-digital-editions/black-and-white/

Keely, Corrine, and Hillary sit down with Ryan Montgomery who is a queer and gay professional ultrarunner focused on increasing diversity and acceptance for the LGBTQ+ community in the ultra and trail running space.  We learn a lot about his company, Out Trails, how we can become better allies, and how to make trail running more welcoming.  We also discuss doping, Big’s backyard, and women’s sport funding in the news section.   This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Oura Ring: Track your sleep, recovery, and menstrual cycle (for those who get one) and buy your ring here: https://ouraring.com?mct=P3yNJl9q Show notes:   Follow Ryan Montgomery : @ultra.ryan Out Trails: @out_trails Out trails retreat: https://www.aspireadventurerunning.com/out-trail-mt-st-helens/   Sierra Zinal Doping: https://trailrunner.com/trail-news/sierre-zinal-race-winner-mark-kangogo-tests-positive-for-two-banned-substances/#:~:text=Kenyan%20runner%20and%202022%20Sierre,Above%20photo%20by%20Marco%20Gulberti. Women’s Sponsorships up 20% in 2022: https://www.prnewswire.com/news-releases/sponsorunited-alex-morgan-is-the-most-endorsed-female-athlete-of-2022-301648371.html

Keely, Corrine, and Hillary discuss team USA, new policies and research around pregnant people, and then we answer a lot of interesting questions sent in from the community. We discuss anemia, iron, and ferritin, how to balance new life stresses, and then some fun rapid fire questions to end it out.   This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe and JOIN US IN SLACK   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed:https://thefeed.com/trailsociety gets you $15 in free credit!   Oura Ring: Track your sleep, recovery, and menstrual cycle (for those who get one) and buy your ring here: https://ouraring.com?mct=P3yNJl9q Show notes: In defense of adventurous mothers: https://www.outsideonline.com/outdoor-adventure/climbing/in-defense-of-adventurous-mothers/?utm_source=ActiveCampaign&utm_medium=email&utm_content=Sportswire+Women+-+Today+s+press+releases+and+news+in+the+women+s+sports+industry&utm_campaign=Sportswire+Women+Tuesday+10%2F4%2F2022   & Mother and Salomon provide lactation spaces during trail half marathon: https://www.endurancesportswire.com/mother-and-salomon-raise-the-bar-for-supporting-mothers-participating-in-race-events/?utm_source=ActiveCampaign&utm_medium=email&utm_content=Sportswire+Women+-+Today+s+press+releases+and+news+in+the+women+s+sports+industry&utm_campaign=Sportswire+Women+Tuesday+9%2F27%2F2022   Impacts of pregnancy on 41 elite runners : https://pubmed.ncbi.nlm.nih.gov/35975937/

Keely, Corrine, and Hillary discuss all of the races from the past two weeks and then dive into the recent UTMB/TDS Drama.  They talk through some new findings in the scientific field around the impacts of extremely long efforts on the body and then dive into their backgrounds in sport and whether a specialized or generalized approach to sport is better for youth athlete development.    This episode is brought to you by Freetrail @runfreetrail Freetrail NEW Website: www.freetrail.com - subscribe!   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed: trailsociety15 gets you 15% off your order: www.thefeed.com   Oura Ring: Track your sleep, recovery, and menstrual cycle (for those who get one) and buy your ring here: https://ouraring.com?mct=P3yNJl9q Show notes:   Sex-Specific Physiological Responses to Ultramarathon: https://journals.lww.com/acsm-msse/Abstract/2022/10000/Sex_Specific_Physiological_Responses_to.4.aspx   Malcolm Gladwell v David Epstein debate on development: https://www.youtube.com/watch?v=KaVey1bV5e8   Canadian Sport for life kid’s development model: https://sportforlife.ca/wp-content/uploads/2019/06/Long-Term-Development-in-Sport-and-Physical-Activity-3.0.pdf

Keely and Corrine are joined by Danielle Snyder, Licensed clinical social worker, to discuss the mental struggles around injury that impact motivation, self-worth, and recovery. Then they DNFs and how best to cope with and learn from them.   This episode is brought to you by Freetrail @runfreetrail   Athletic Greens: Use link www.athleticgreens.com/trailsociety for a FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs    The Feed: trailsociety15 gets you 15% off your order: www.thefeed.com   Oura Ring: Track your sleep, recovery, and menstrual cycle (for those who get one) and buy your ring here: https://ouraring.com?mct=P3yNJl9q Show notes:   Women Who FKT instagram: @womenwhofkt   New article on eating disorder and 2020 olympic trial female marathon runners: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9365102/   Article on mental health and injury in athletes: https://www.tandfonline.com/doi/abs/10.1080/714044197   Accepting DNF by Danielle and Keely : https://freetrail.com/dnf-embracing-the-decision-grieving-the-loss-of-your-race-and-letting-it-go/