Episoder
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In Episode 247, we’re diving into the essentials of building a solid running base as you prepare for your 2025 race calendar. After planning and mapping out the races and training season, it’s time to focus on creating a strong foundation for the months ahead. Base building is a dedicated phase, typically taking 12-16 weeks, where you work on establishing endurance, consistency, and low-intensity stamina. This period is separate from your official race training plan and serves as the groundwork, helping you gradually prepare for the higher-intensity weeks to come.
We'll answer the question, "How long does it take to build a base?" and provide guidance on structuring your base phase, including how to set your weekly run schedule, select your workout types, and gradually increase mileage. You’ll hear why a consistent routine and patient ramp-up are key to building a strong base, and we’ll touch on the benefits of integrating strength and mobility work. Plus, stay tuned for details on our upcoming training plan workshop, where you can refine your approach and ensure your 2025 season gets off to the right start!
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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I recently visited a family member in the hospital and it brought up a bunch of stuff for me around why running and self care are so important...and I want to share those thoughts with you here! I also want you to ask yourself a very important question when you're planning your 2025 training.
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Manglende episoder?
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In this episode, we’re diving into the best strategies to plan your 2025 training and racing season before the holiday rush. I’ll guide you through a step-by-step process to map out races, set key dates, and organize your year in a simple spreadsheet. Whether you’re still undecided about which races to tackle or you’re ready to commit to an A-race, this episode will help you lock in a realistic timeline and avoid starting the year feeling behind. Grab a pen, open a note, or bookmark this episode to create a solid training plan that keeps you on track and focused!
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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I just got back from a 2.5 week cross country road trip to Moab. One of the reasons that we went was so that I could volunteer at the Moab 240. I've got lots of experiences to share with you, plus some tips & tricks for anyone that would like to volunteer at a race like this!
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Sometimes it's a slippery slope from 50k to 100 miles. That is definitely true of my guest today, S'te Elmore. If that name sounds familiar to you, that's because she was just on the podcast (episode 235.) I would highly recommend that if you haven't listened to that yet, that you go back and do it before you hit play on this episode. (There's lots of background information there!)
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Raise your hand if you have an injury that just won't go away. In this episode, I'm sharing my past and current injury status and some of the strategies that I've used to overcome the physical, mental, and emotional components of getting injured and rehabbing your way back.
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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If you're on the fence about doing a 50k, this episode is for you! Listen in as I chat with my client Chelsea about her recent 50k finish at the Marquette 50k. She went from being someone who had to work really hard to be "sporty" to finishing her first 50k on one of the toughest, most challenging courses in the US.
👉🏻Click here to follow Bromley Books on Instagram
👉🏻Click here to check out their website📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Have you ever wondered what it's like to run across an entire country? Well Diana Hall is back to tell us about her 10 day adventure running 209 miles across Iceland. Make sure you listen to Episode 219 BEFORE this so that you have all the background information. Enjoy!
👉🏻Click here to follow Diana on Instagram & see pictures from her adventure📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Have you ever had an ultra freak out? You looked at your training and thought: "There's no way..." I got an email from a listener a while back who was concerned about her ability to complete a 50k when (at the time she emailed me) couldn't run more than 5 miles at a time. Here's what I told her:
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Last weekend I did a trail Ragnar event with a few friends of the podcast. We entered as a 4 person ultra team (obviously) and this episode is a recap of the shenanigans that ensued! Hope you enjoy!
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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If there's one thing that I've noticed about successful ultra runners, it's their ability to fight. Fight through physical discomfort, fight through the ups & downs of training, and fight through fear and self doubt. In today's episode, I'm going to share some thoughts, experiences, & observations that will help you develop this "must have" skill of fighting through.
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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I can't believe that I'm about to say this, but I think I've hit perimenopause! 😮 So I thought it would be helpful for me to share my experience with you guys in the hopes it might help you navigate the process in some way.
Here are some of the resources that I mentioned in the episode:
Dr. Stacy Sims on Instagram
Her books are: ROAR & Next Level
Dr. Mary Claire Haver on Instagram
Her book: The New Meno Pause
Dr. Rachel Rubin on Instagram
Andrew Huberman with Dr. Stacy Sims
Hit Play Not Pause with Selene Yeager
Perimenopause WTF? podcast📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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I have been trying to get this lady on the podcast f-o-r-e-v-e-r! Thankfully, she finally agreed and I know you guys are really going to enjoy this conversation. I've been working with S'te for a year now and she's an amazing human. She has served in the navy, raised 9 kids (and countless foster kiddos), and survived not one but 2 SCAD heart attacks....oh and did I mention that she's also run a bunch of ultras?! Listen in as we discuss all this and more!
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Listen as I share two separate stories (from my clients) about their race experiences and some unsafe conditions. My objective isn't to scare you, but rather, to help you be more prepared and to be more empowered to adovcate for yourself if you feel things aren't being handled safely.
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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In this episode I'm chatting with newly minted ultra runner: Jodi Horon. Jodi is a member of the She Runs Ultras crew and we've been working together for a few months now. Although she's been a runner nearly all her life, only recently did Jodi consider doing an ultra...and when she puts her mind to something it's definitely getting done!
Just a head's up: the audio for this episode is low so you're going to have to turn the volume up!
Enjoy!📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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An easy way to boost your confidence about finishing your first 50k is to do back-to-back long runs in your training. In this episode, I'm sharing a few tried & tested strategies to help you integrate b2b runs in your ultra training plan.
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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It's not uncommon to feel a little frazzled in the weeks leading up to your first 50k, so in this episode I'm giving you my #1 tip to help you show up focused and prepared for your race!
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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The temperatures here in the Northeast have been consistently in the 80's & 90's for about a month now, which isn't normal for us. So, I've really had to "up" my game when it comes to running in the heat. In this episode I'm sharing 6 simple strategies that will help you stay cool and avoid heat exhaustion (or worse, heat stroke!) Plus, we're also going to talk about heat acclimation training...and at the end I go on a little rant 😆. Enjoy!
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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Are you burning time and wasting energy with a crappy run stride? Are you tripping all the time? Do you come home spent and sore from your runs? If you answered YES to these, perhaps it's time to take a look at your stride. That's what we're going to dive into today. In this episode we're discussing 5 components of your stride and what they should look like in order for you to become faster and more efficient on the trails.
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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This week I wanted to bring you another My First 50k episode featuring my client, Jodi. But we had a lot of technical difficulties and ultimately had to push that recording to later in the week. This got me thinking about how we handle challenges (in life or in training) and how we often use the excuse: "I don't know how" or "I've never done that before" as a way to justify staying small and not going outside our comfort zone. In this episode I want to share an analogy that will help you to find the motivation to keep going even when you think you can't. (Hint: If at first you don't succeed - try, try again!)
📝 IF I HELPED YOU RUN YOUR FIRST ULTRA, FILL OUT THIS FORM
➡️ CLICK HERE TO JOIN MY PRIVATE FACEBOOK GROUP
⭐️ GET THE MOBILITY FOR BEGINNERS PROGRAM
🔥 JOIN THE SHE RUNS ULTRAS MEMBERSHIP COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
⚡️ CLICK HERE TO DOWNLOAD MY FREE DAILY SHAKEDOWN
🏃🏻♀️ CLICK HERE TO GET MY FREE 10 WEEK ULTRA TRAINING PLAN
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