Trail Running Women

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.

Stem Cells: Can we run longer and feel better with stem cells? 11/20/2025

Stem Cells: Can we run longer and feel better with stem cells? I've been curious about stem cells since I started running, so I'm so excited to finally get to dive into it with Dr. Dan Pardi. Can they help us recover better and run longer? Dr. Dan Pardi is the Chief Health Officer at , where he leads education to advance healthspan and peak performance. He’s the founder of humanOS.me and host of humanOS Radio, the official podcast of the Sleep Research Society. Dan has advised elite military units, Fortune 500 companies, and startups through his consultancy, Vivendi Health. He holds a PhD in Cognitive Neuroscience from Leiden University and Stanford, and speaks regularly at events like TEDx, VC Firms, and the Institute for Human Machine Cognition. Link: http://qualialife.com/trw TRW(listeners get an additional 15% off any Qualia order) For my personal trainign blog: Try Naak at naak.com and use discount code TRW for 15% OFF More from me @trailrunningwomenpod and @hilsport55 /episode/index/show/ruggedconditioning/id/38939645

Bre: The present moment is the whole dang point! 11/06/2025

Bre: The present moment is the whole dang point! Bre Mirynech has been trail running for the past 6 years. She moved to Banf if 2013 and was big into climbing, hiking, mountaineering, snowboarding, backpacking- you name it. Over the years however, she really noticed the risk of a lot of it starting to take its toll on her mental space when she was out adventuring, and eventually came to a place where she was struggling to find the fun in it anymore. This led her to really fall in love with trail running. It satisfied her adventurous side, her love of the outdoors and movement, but it gave her back the spark of "fun". She has been all in on it ever since! For my personal trainign blog: Try Naak at naak.com and use discount code TRW for 15% OFF More from Bre @bremirynech More from me @trailrunningwomenpod and @hilsport55 /episode/index/show/ruggedconditioning/id/38910035

Haley: Young, Speedy, and Wise 10/23/2025

Haley: Young, Speedy, and Wise Haley Hughes is a 21 year old from Port Moody, British Columbia. She grew up playing sports - particularly basketball -and only began trail running around 3 years ago when she graduated highschool. She completely fell in love with the way trail running allowed her to explore her surroundings and push her limits; while discovering the incredible experiences, community and friendship it can create along the way. For my personal trainign blog: Try Naak at naak.com and use discount code TRW for 15% OFF More from Haley @hayleyhughhes More from me @trailrunningwomenpod /episode/index/show/ruggedconditioning/id/38630985

Carol-Ann: Sports Dietitian Q & A 10/09/2025

Carol-Ann: Sports Dietitian Q & A Carol-Ann Rolle is a Sports Dietitian and Team Canada ultra runner who thrives on all things endurance. She helps athletes—especially runners—fuel smarter, recover faster, and show up strong on race day without falling into diet fads. As both a high-performance athlete and a nutrition expert, she brings real-world racing grit and science-backed strategies to the athletes she works with. For my personal trainign blog: Try Naak at naak.com and use discount code TRW for 15% OFF More from Carol-Ann @the.endurance.dietitian More from me @trailrunningwomenpod /episode/index/show/ruggedconditioning/id/38498470

Trail Tips: It almost always never gets worse, sometimes 09/25/2025

Trail Tips: It almost always never gets worse, sometimes Listener Q & A ! We chat stomach issues, how to eat with poles, surviving the heat, race selection, and much more. Coaching, pics, and fun Find Alyssa @theory_in_motion For my personal trainign blog: Try Naak at naak.com and use discount code TRW for 15% OFF /episode/index/show/ruggedconditioning/id/38291145

Cassandra: Running After a Gastric Sleeve Procedure 09/05/2025

Cassandra: Running After a Gastric Sleeve Procedure Cassandra underwent a gastric sleeve procedure in 2022 and immediately began to focus on staying active. She started with walking, strength training, and swimming. She eventually went out to try a run, about 6 most post surgery, and she couldn't even make it 100 feet. She kept at it, and in Jan 2024, she ran her first mile. After that is became a game of "what else can I do." She has since run a 5km, 10km, half marathon, and by October 2024 her first full marathon. Cassandra is super inspiring and I can't wait to see what she accomplishes next. Coaching, pics, and fun For my personal trainign blog: Try Naak at naak.com and use discount code TRW for 15% OFF /episode/index/show/ruggedconditioning/id/38105485

Hannah Allgood: Push Your Limits 08/28/2025

Hannah Allgood: Push Your Limits Hannah Allgood is quickly proving to be a powerhouse in the ultra running scene. She's a profesional runner, sports med physical therapist, and running coach. We chat about how her background in strength and multiple sports helped shape the runner she is today, the fun of pushing your boundaries and the excitment of not knowing how fast she can actually get. Photo Credit: Evan Perigo Coaching, pics, and fun For my personal trainign blog: Hannah @shesallgood21 /episode/index/show/ruggedconditioning/id/37903770

Tracy Garneau: Cougars, Bears, and Records 08/14/2025

Tracy Garneau: Cougars, Bears, and Records Tracy Garneau is an epic person, friend, and trail runner. It was such a pleasure to chat with her about everything from breaking course records, why she runs, strength training, to why snakes are worse than bears. Coaching, pics, and fun For my personal trainign blog: /episode/index/show/ruggedconditioning/id/37766820

Jade: Enjoying Every Step 07/31/2025

Jade: Enjoying Every Step Jade Belzberg is a professional runner, freelance writer, and animal lover. My favourite part of chatting with Jade was that she has found a way to run profressionally, but still keep it fun. She spends her weeks training hard, but also making time for her 20(ish) animals, writing, and family. Find more from Jade or @jadebelzberg Coaching, pics, and fun For my personal trainign blog: /episode/index/show/ruggedconditioning/id/37518175

The Foot Specialist Q & A! 07/17/2025

The Foot Specialist Q & A! The episode we have all been waiting for!! We are joined by foot and ankle specialist,Jeff Hammond. We chat blisters, calluses, Morton’s Neuroma, hammer toe, Plantar fasciitis and more. Jeff is a wealth of info on everything from how to prepare your feet leading into your race and what to do in the moment come race day. Bonus - Jeff is also available for hire to be a part of your crew. Find Jeff @hammondfootandankle Coaching, pics, and fun For my personal trainign blog: /episode/index/show/ruggedconditioning/id/37218755

Nicole L: Overcoming obstacles and finding no limits 07/03/2025

Nicole L: Overcoming obstacles and finding no limits I had the pleasure of chatting with Nicole a few days before she was named to Team Canada for the World Mountain & Trail Championships this September in Spain. Nicole started running competitively when she walked on to the University track team. After finsihing law school, she found the trails and has become a force to be reckoned with in distances up to 50km. Trigger warning - Nicole opens up about dealing with an eating disorder, and how to navigate training, nutrition, and mindset. More from Nicole @nicoleelacis Coaching, pics, and fun For my personal trainign blog: /episode/index/show/ruggedconditioning/id/36820120

Madeline: Finding peace through the stage race- the journey to Marathon des Sables 06/19/2025

Madeline: Finding peace through the stage race- the journey to Marathon des Sables Madeline grew up an ocean kayaker, figure skater, and wrestler before she found the trails. She was quickly hooked and signed up for her first stage race when she recieved the news that her 21-year-old sister had died by suicide. Trails became her soul-search as she moved through grief, and the awe of the outdoors helped her believe that there was still so much “good” in the world, even though she experienced so much “bad”. We talk about how she worked through her 20's, eventually landing at her ultimate stage race - Marathon des Sables. Coaching, pics, and fun For my personal trainign blog: More from Madeline @madelinemillsip /episode/index/show/ruggedconditioning/id/36819925

Courtney M: Director of Run Like A Girl 06/05/2025

Courtney M: Director of Run Like A Girl Catching up with Courtney McQueen, the co founder of Run Like a Girl. We chat why she started RLAG, her mission to unscare people, and how she has continued her active lifestyle as a mom. RLAG is " a community that strives to change lives and perspectives by creating opportunities for personal growth." @runlikeagirl_ca Coaching, pics, and fun For my personal trainign blog: /episode/index/show/ruggedconditioning/id/36818040

Dena: Raising 8 Children & Running The Barkley Marathons 05/22/2025

Dena: Raising 8 Children & Running The Barkley Marathons Dena Carr is tough as nails. She has homeschooled 8 kids while training for multiple ultramathons including distances over 200 miles. She's fresh off her second attempt at The Barkley Marathons so we get to chat through how rough that course actually is, and why she enjoys the suffer. She talks about how to make it work while priortizing her children and the impact it has on them to see how hard work can pay off. Coaching, pics, and fun For my personal trainign blog: /episode/index/show/ruggedconditioning/id/36537250

Trail Tips: What does a recovery week actually look like? 05/03/2025

Trail Tips: What does a recovery week actually look like? Alyssa Clark is back to answer listener questions! What should a recovery week and a rest day actually look like? Should you exercise at all on a rest day? What should you eat? We also talk maintenance phase, how to match with a coach, and trying to go fast. Find all things from the podcast here! For my personal trainign blog: More from Alyssa @theory_in_motion /episode/index/show/ruggedconditioning/id/36419170

Amélie: The voice of reason 04/24/2025

Amélie: The voice of reason Amélie is a talented runner and overall athlete, but the thing that stands out the most is her understanding of what it takes to complete an ultra. She’s learned exactly what it means to be a pacer and a crew member and has become an integral part of many successful races for her friends. We talk all things crewing, including how to set up your team and how to tell the difference between normal ultra pain and when it’s time to pull the plug. Find all things from the podcast here! For my personal trainign blog: /episode/index/show/ruggedconditioning/id/36154440

Anna: Tough & Wise 04/10/2025

Anna: Tough & Wise Anna is tough as nails. She grew up in Minnesota, joined the Marine Corps right after high school and moved to Hawaii upon getting out of the military. She also dabbled in crossfit, bodybuilding, yoga, and powerlifting before finding the trails. She found so much joy being in the trails and has always loved the feeling of pushing her body and training for hard things. She's been through a lot, and learned since then about listening to and taking care of her body. We talk about how she handled a 2 year injury and how she's had to adjust her relationship with running and racing. During that time she started coaching runners, finished her Bachelors Degree in Kinesiology, and learned how to respect her body and the process. She's now a sports PT and runs a coaching company - Athletic Endeavours Coaching. Find more from Anna @annnahadabigday Find all things from the podcast here! For my personal trainign blog: Kid ski vidoes @hilsport55 /episode/index/show/ruggedconditioning/id/35974395

Andrea: Gritty, fast, and grateful 03/27/2025

Andrea: Gritty, fast, and grateful Andrea Tarras is a total badass. She runs gritty and fast, but she has also mastered her mindset to run with pure gratitude. She has podiumed at multiple races including 1st place wins at HURT100, Fatdog120, Fatdog100km, and Centennial 100km. We dig into her training, visualization, and when the gym work might be more important than a run. Find all things from the podcast here! For my personal trainign blog: Kid ski vidoes @hilsport55 More from Andrea @https://www.instagram.com/andrea_leigh83/ /episode/index/show/ruggedconditioning/id/35819440

Katie G: Discovering who you are on the other side of the trail 03/13/2025

Katie G: Discovering who you are on the other side of the trail Katie Gunvalson is an endurance athlete, writer, and artist based in Portland, Oregon. She tells her story of heading out to run the Pacific Crest Trail to set a new Fastest Known Time. The curveball, wild fires caused major set backs on day one and she knew the FKT wasn't in the cards. The most impressive thing to me was her ability to shift her mindset and focus on the positive, and ended up completing the trail with a massive push for the last 140 miles, setting an FKT for the last 100. @trailrunningwomenpod @hilsport55 /episode/index/show/ruggedconditioning/id/35511445

HURT100 Race Recap: Training for 100 miles with a new baby and a 5 year old 02/27/2025

HURT100 Race Recap: Training for 100 miles with a new baby and a 5 year old HURT100 Race Recap! I wasn't sure I'd make it to the start line with my second son just under 9 months old, but my whole family came together to support and it ended up the most epic 29 hours and 29 minutes, finishing 4th female overall. This recap is about the ups and downs of training with a baby and a 5 year old, the wrenches life throws at you, and ultimately the celebration of getting to spend a full day in the forest of Hawaii. My littlest was carried up mountains and pushed in the stroller, and the big one ran along side me and rode his bike. My parents and Baker were the best crew ever, and I don’t have enough space to talk about how AMAZING the HURT100 team is. The volunteers, the aid stations, the race director, and the whole vibe is the absolute best. THANK YOU!! @HURT100 @trailrunningwomenpod @hilsport55 /episode/index/show/ruggedconditioning/id/35161565

Alyssa: Her Record Smashing HURT100 02/13/2025

Alyssa: Her Record Smashing HURT100 Alyssa Clark just became the first ever female to run HURT100 in under 24 hours. This was an epic performance from the first step to the last, 23 hours and 26 minutes later. Hurt 100 is one of the most challenging 100 milers in the world, known for it's insanely technical terrain and over 24 500 feet of elevation gain in the semi-tropical rainforest above Honolulu, Hawaii. Alyssa went in gutsy with the motto, “we’re being brave today.” It was so much fun to chat with the amazing and humble Alyssa on how she crushed this record. Photo @hawaiisportsphotography Find more from Alyssa @theory_in_motion Find the Pod @trailrunningwomenpod Interested in coaching? /episode/index/show/ruggedconditioning/id/35150380

Jenna: The Trail Therapist 01/30/2025

Jenna: The Trail Therapist Jenna Burris is a licensed professional counselor with over 18 years of experience based in Sheboygan County Wisconsin. In addition to being a therapist,she is a mom, a spouse, an outdoor enthusiast and a trail and ultra runner. We discuss listener questions around mental health and running including motivation, post long run depression, and expectations. She was fabulous to chat with! Find all things from the podcast here! Find more from Jenna @the.trail.therapist /episode/index/show/ruggedconditioning/id/34997000

Gibson: Pushing Your Limits is Fun 01/16/2025

Gibson: Pushing Your Limits is Fun Gibson was so fun to chat to! After speaking with her I am pretty sure a large part of her success is having such a positive mindset. The mom of twins has won multiple 100 milers and is a 2-time Cowboy 200 Female Champion (and Course Record Holder). She's also a coach and a leader in the community. Find more from Gibson Find all things from the podcast here! Follow training for HURT100 with a baby: /episode/index/show/ruggedconditioning/id/34757290

New Years 2025: Drinks, Pumps, & Mom Guilt 01/01/2025

New Years 2025: Drinks, Pumps, & Mom Guilt Solocast ! I had a few listener questions to catch up on, including how to pump and run, how to stay motivated, and if drinking alcohol is worth it. Not sure I answered any of them, but I did ramble about 2025! Cheers to a New Year. Find all things from the podcast here! Follow training for HURT100 with a baby: /episode/index/show/ruggedconditioning/id/34683535

Shannon: Running 100 Miles After Donating an Organ 12/19/2024

Shannon: Running 100 Miles After Donating an Organ Shannon DeVaney is a biologist and college professor who has been a runner most of her life. In 2022, she became a living organ donor to save the life of a friend who was dying from liver disease. The experience inspired her to come back as a stronger runner than ever and she went on to set new PRs and run her first hundred miler. Find all things from the podcast here! Follow training for HURT100 with a baby: Goodr sunglasses - here!! Use code TRW for free shipping! /episode/index/show/ruggedconditioning/id/34363740

Nicole: Disabled Endurance Athlete, Cancer Survivor, and Social Impact Leader 12/05/2024

Nicole: Disabled Endurance Athlete, Cancer Survivor, and Social Impact Leader Nicole Ver Kuilen is a disabled endurance athlete, cancer survivor, and social impact leader. She founded the nonprofit, , after facing insurance denials for nearly two decades, completing a 1,500 mile triathlon from Seattle to San Diego on a prosthesis built only for walking to raise awareness. Her innovative advocacy campaigns have since sparked national change, laying the foundation for her current role leading , a state-based legislative initiative creating access to prosthetics and orthotics for physical activity, currently not covered by health insurance and deemed "not medically necessary." When she's not fighting discriminatory healthcare policies or igniting a disability revolution, you can find her running. She's taken home 2nd place at the Boston Marathon two years in a row for T64 female para professional athletes. Mammoth Trailfest in September was her trail debut and she loved it so much she signed up for her first 50k trail race in November at Run the Rock with Alpine Running! Nicole is proud to call the PNW home. Find all things from the podcast here! Follow training for HURT100 with a baby: Goodr sunglasses - here!! Use code TRW for free shipping! /episode/index/show/ruggedconditioning/id/34163360

Erin Carson: Performance Strength Q & A 11/21/2024

Erin Carson: Performance Strength Q & A Erin Carson is a Certified Strength and Conditioning Specialist who works with everyone from age groupers to the best in the world. Erin joined us to chat strength training for trail runners and it was such an informative conversation! She answers listener questions on heavy lifting, hormone health, mobilty, warm up, and more. This was one of the best strength episodes I've had to date! Check out her programs at - "Our programs are anchored in science-based fundamentals of mobility and strength training, and we are committed to the most advanced training strategies offered to ensure that we're always at the cutting edge." Insta Discount for Ketone-IQ! Save 30% off your first subscription order & receive a free six pack of Ketone-IQ with Find all things from the podcast here! Follow training for HURT100 with a baby: /episode/index/show/ruggedconditioning/id/33773082

Tara D: Crushing the FKT on the Appalachian Trail 11/07/2024

Tara D: Crushing the FKT on the Appalachian Trail Tara Dower joins us just a few weeks after crushing the FKT of the Appalachian Trail in 40 days and 18 hours!!! The AT is a 2189 mile trail that traverses 14 states. Tara was an absolute blast to chat with. We get into everything from trail naps and mental toughness, to how to handle those mid race blisters. 100% reccomend following her youtube channel and instagram: Discount for Ketone-IQ! Save 30% off your first subscription order & receive a free six pack of Ketone-IQ with Find all things from the podcast here! Follow training for HURT100 with a baby: /episode/index/show/ruggedconditioning/id/33616542

Caitlin: Fast and only getting faster 10/24/2024

Caitlin: Fast and only getting faster Discount for Ketone-IQ! Save 30% off your first subscription order & receive a free six pack of Ketone-IQ with Caitlin is an impressively fast runner who's just started to dabble in the trails. Without much experience she has already crushed the 50km distance and will be one to watch. In 2023 she got third place at the Squamish 50k trail race in August, which was the Canadian trail racing championships. Three weeks later, she won the Queen City full marathon in Regina, 17 seconds off her course record and qualified for Boston marathon. In November she won a World Series trail race in Puerto Vallarta Mexico which was another 50k trail race, called PuertoVallarta UTMB. This upcoming year she's excited to run Boston marathon in April and the world championships of trail running in Chamonix, France at UTMB Mont Blanc. Find all things from the podcast here! Follow training for HURT100 with a baby: /episode/index/show/ruggedconditioning/id/30049493

Lauren: Helping Women Over 40 Run Strong 10/10/2024

Lauren: Helping Women Over 40 Run Strong Discount for Ketone-IQ! Save 30% off your first subscription order & receive a free six pack of Ketone-IQ with So many great tips in this episode! Lauren Beihoffer, aka Lauren Runs Wild, is a biochemist turned running coach who is now specializing in helping women over 40 run their best. She's a certified nutritionist, metabolic specialist, certified coach, and a badass runner and mom herself. We dip into all her knowledge with some great tips for athletes of all ages. Find her at or @lauren_runswild Find all things from the podcast here! Follow my training for HURT100 with a baby and a 5 yr old: /episode/index/show/ruggedconditioning/id/30509658

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