Becoming Ultra

How fast should you actually be moving at mile 20, 50 or 80 of an ultra? Danny Murphy is an ultrarunner, engineer and the founder of UltraPacer, a race-planning tool designed to account for the things that make trail racing complicated including elevation, terrain, altitude, heat, fatigue and even darkness. Scott and Danny talk about how UltraPacer started as a spreadsheet Danny built while preparing for his first 100K, why evenly pacing an ultramarathon usually isn't realistic, and how runners can use pacing data without becoming completely tied to a spreadsheet on race day. They also dig into race-day strategy, setting realistic goals, using training runs to test a race plan, and why a good pacing plan may be just as useful for your crew as it is for you. Chapters 00:00 – Meet Danny Murphy and the story behind UltraPacer 02:00 – Modeling elevation, terrain, heat, altitude and fatigue 05:00 – How the pacing models were built 07:45 – Why ultrarunners slow down 09:30 – Elite pacing vs. everyday runners 10:20

Dr. Mandy Riehl is a chiropractor, former Division I runner, trail and ultrarunner, and high school cross-country coach who works extensively with endurance athletes. In this episode, Scott and Mandy talk about building runners for the long haul from how we develop young athletes to how adult runners can better handle injuries, strength training, and the inevitable aches and pains that come with the sport. They dig into common running injuries, why pain isn't always coming from where you think it is, and why heavy, simple strength training can be one of the best tools for staying healthy. Chapters 00:00 – Meet Dr. Mandy Riehl 07:20 – From soccer to Division I running 13:40 – The college athlete experience 16:30 – Building an identity outside of sport 21:00 – How much should young runners be running? 24:00 – Developing runners for the long haul 29:00 – Mandy's work with trail and ultra runners 31:45 – Common running injuries 34:20 – Is it really IT band syndrome? 37:45 – Strength training for injury prevention

Ultrarunner and Down with Running founder Matt Lamos shares how his daughter Lilly inspired a mission to help individuals with special needs pursue meaningful physical goals one step, one challenge and one "I did it" at a time. In this episode, we talk about Matt's path from soccer and casual fitness to ultrarunning The surprisingly hilly side of trail running in Iowa Lilly's birth and the family's first 40 days in the hospital How Down syndrome can affect muscle tone, development and milestones Lilly's progression from using a walker to running down the aisle at Matt's wedding Why the words "I can't" and "I don't want to" are not interchangeable Rethinking the language we use when talking about a "healthy" child Matt's honest first emotions after learning that Lilly had Down syndrome Why Lilly's siblings treat her like their sister—not someone who needs different expectations The mission behind Down with Running and its focus on instructional encouragement Why meaningful physical goals

Many endurance athletes spend plenty of time thinking about what to eat during a race but far less time considering whether they're eating enough to support their training every day. In this episode, Scott talks with Minnesota-based registered dietitian and endurance athlete Alex Larson about practical fueling strategies for better energy, recovery and performance. Alex explains why fueling is both a science and an art, how to recognize the less-obvious signs of underfueling and why the habits that make the biggest difference are often the simplest ones. In this episode: Why race-day nutrition begins with how you eat throughout training How to fuel before, during and after a three-hour long run Why Alex encourages athletes to begin fueling early instead of waiting until they feel depleted How to gradually increase carbohydrate intake while building gut tolerance An easy way to calculate your sweat rate at home Why feeling exhausted for the rest of the day after a long run may be a fueling problem

Mike Smith has completed 254 hundred-mile races, but his running journey began with a simple promise to run the Disney Marathon with a coworker. Fresh off becoming the final official finisher at Western States, Mike joins Scott to talk about more than 25 years of ultrarunning. He shares what keeps him coming back, why the community matters more than another buckle, and the lessons he has learned from both his finishes and his many memorable DNFs. Mike also offers practical advice about fueling, hydration, strength training, working with a crew, and making decisions when a race gets hard. One of his biggest reminders: never decide to quit while struggling up a hill. Get to the next aid station, take care of yourself, and then decide. In this episode: How a promise led Mike from his first marathon to 254 hundred-mile finishes What he learned during his first 100 at Umstead Why community keeps him returning to the sport Managing fatigue, fueling, hydration, heat, and cutoffs The role strength training has pla

Trail running can be intimidating, even if you are already an experienced runner. When Gina Lucrezi first moved from track to trail, she approached a steep Colorado climb with the same stride and expectations she had as a 10-time NCAA Division III All-American. It didn't take long before she was forced to walk while a more experienced trail runner pitter-pattered past her. It was a humbling introduction to one of trail running's most important lessons: you have to let go of pace and learn a different way to move. Today, Gina is the founder of Trail Sisters, an organization dedicated to increasing women's participation and opportunities in trail running through inspiration, education, and empowerment. What began in 2016 as an online journal with contributions from seven of Gina's friends has grown into a community that includes local running groups, retreats, races, and educational resources. In this episode, Gina and Scott talk about the confidence gap that keeps many people from trying trail runni

In this episode, Scott talks with ultrarunner and coach, Liza Howard about how endurance athletes can train, race, and stay safe in hot conditions. Liza shares practical strategies for heat acclimation, managing effort when temperatures rise, fueling when your body doesn't want to cooperate, and recognizing the warning signs of heat exhaustion. She also talks about aging as an endurance athlete, navigating perimenopause, and adjusting training in a way that supports long-term performance instead of fighting against the body. Whether you're training through summer, preparing for a hot race, or learning how to adapt as your body changes, this conversation is packed with useful, real-world advice. In this episode, we talk about: How heat impacts running performance and recovery Why fitness matters, but effort still has to change in hot conditions Heat acclimation strategies runners can use in training How to practice cooling strategies before race day Fueling and hydration challenges during hot races What heat

In this episode, we're joined by Dr. Kevin Stone for a conversation about injury, recovery, and what runners can do to stay active for the long haul. Whether you are coming back from an injury, trying to avoid one, or learning how to listen to your body with more confidence, this conversation offers helpful insight into the physical and mental side of returning to movement. Dr. Stone shares perspective on what runners should understand about healing, strength, patience, and making smart decisions when something does not feel right. We also talk about the importance of staying strong as we age, how runners can think about longevity, and why the goal is not just getting back to one race but continuing to move well for years to come. Chapters: 00:00 Introduction to Dr. Kevin Stone 02:00 Why injury recovery matters for runners 05:00 Understanding pain, discomfort, and warning signs 08:00 Common mistakes runners make when injured 12:00 Returning to running after time off 16:00 The role of strength training in inju

In this episode, we're talking all things ultra race crewing with Sandra Bullock Smith, author of Crewing for an Ultra Run: Start to Finish. Crewing can make a huge difference in a runner's race experience, but it is so much more than showing up with snacks and a chair. Sandra shares what crew members need to know before race day, how to build trust with your runner, what mistakes to avoid, and how to stay flexible when things inevitably do not go according to plan. Whether you are crewing for the first time, supporting a runner at their next ultra, or trying to better understand what your crew may experience during a race, this conversation is full of practical advice, perspective, and plenty of real-life ultrarunning wisdom. In This Episode, We Talk About: What crewing really means in ultra running How to define the role of a crew before race day Where first-time crew members should start Common crewing mistakes and how to avoid them Essential gear and supplies for crew members How to support a runner when

In this episode, Dr. Tonya Olson shares expert insights on foot care for ultra runners, covering common issues, prevention strategies, and effective products to keep your feet healthy during long-distance races. Chapters 00:00 Introduction to Foot Care and Ultra Running 02:37 The Journey into Ultra Running 05:31 Understanding Foot Care Basics 08:23 Common Foot Issues for Runners 11:19 Race Day Preparation and Strategies 14:00 Building a Foot Care Kit for Runners 16:38 Personal Experiences and Lessons Learned 21:34 Understanding Footwear and Performance 24:15 Common Foot Issues in Runners 28:52 The Truth About Black Toenails 34:34 Outdated Foot Care Practices 40:46 Shoe Brands and Foot Care Issues 43:02 Choosing the Right Socks for Running Resources Dr. Tonya Footcare Dr. Olson's YouTube Channel Dr. Tonya Olson's Instagram Fixing Your Feet (Amazon)

Join us as we explore the scenic West Elk Wilderness with race director Ben Graves. Discover the race details, the stunning landscape of Paonia, Colorado, and how this event supports local community programs and outdoor education. Chapters 00:00 Introduction to Ben Graves and Paonia 02:53 Ben's Journey: From Teacher to Race Director 09:39 The West Elk Challenge: A Community Fundraiser 14:16 Exploring Mount Lamborn and the West Elk Wilderness 16:47 The Allure of Fall in Colorado's High Country 18:15 Exploring the West Elks and Community Engagement 19:44 Marathon Insights: Elevation and Terrain 22:18 Race Day Experiences and Weather Challenges 25:09 Race Registration and Community Involvement 28:31 Post-Race Dining and Local Cuisine 30:47 Personal Running Adventures and Reflections Resources West Elk Challenge Race Website  Ben Graves on Instagram  Colorado Parks and Wildlife   

Ian Sharman discusses his journey of writing 'The Art of Ultra Running,' sharing insights on pacing, mental strategies, and lessons from elite runners like Zach Bitter and Courtney Dauwalter. Learn practical tips for runners of all levels to improve performance and enjoy the sport. The book is out everywhere for preorder now!  

Scott does a short solo episode today to talk about a few of the things going on on the western slope of Colorado!  Have a great day!

In this conversation Scott speaks with Lauren Callahan, a nutrition coach and doctoral student, as she shares her insights on nutrition, gut health, and endurance sports. She discusses her journey into ultra running, the importance of gut health in athletic performance, and the concept of integrative wellness. Lauren also explores the emerging field of peptides, their benefits for recovery and performance, and emphasizes the need for a balanced approach to nutrition and health. Chapters 00:00 Introduction to Nutrition and Endurance Sports 07:30 Lauren's Journey into Ultra Running 13:55 Nutritional Changes and Gut Health 18:27 Understanding Integrative Wellness 19:48 Exploring Peptides and Their Benefits 29:18 Balancing Nutrition and Performance   Come run with us in Colorado: Trail Camp

Summary On this episode Scott and Ian Sharman discuss the evolving landscape of ultra running, coaching, and the impact of social media on sponsorships.  He reflects on the challenges of balancing social media presence with genuine engagement. They also touches on the journey of coaching clients, particularly Hans, who has transformed his life through running, highlighting the significance of setting realistic goals and the gradual process of building endurance. Ian talks about his upcoming book, "The Art of Ultra Running," which aims to provide practical advice for runners at all levels.  We hope you enjoy.  Also, come run with us in Colorado!    Chapters 00:00 Welcome Back to Becoming Ultra 01:08 The Evolution of Coaching and Sponsorships 04:23 Coaching Success Stories: Hans's Journey 08:37 Approaches to Training: Methodical vs. Jumping In 12:15 The Importance of Pacing and Community 18:39 Introducing 'The Art of Ultra-Running' 25:37 The Power of Storytelling in Running 26:23 Navigating Social Media in the

In this episode Scott chats with Chris Avery, a coach and ultra runner, about his journey from hating running to embracing ultra marathons. They discuss Chris's ambitious plan to run the perimeter of America, setting a world record for consecutive ultra marathons, and the challenges and logistics involved. Chris shares insights on personal growth, the importance of unique challenges, and the impact of running on his life and coaching career.

On this episode Scott and Hans Kaspersetz discuss Hans's transformative journey from being 305 pounds to becoming an ultra runner. They explore themes of family dynamics, the challenges of parenting, the importance of mindset in overcoming obstacles, and the parallels between running and business. Hans shares his experiences with weight loss, health transformation, and the impact of his journey on his children. They talk about urban running and challenges to keep it fresh and fun!  We hope you enjoy the show! Chapters 00:00 Introduction and Background 05:49 Journey into Ultra Running 14:51 Weight Loss Transformation and Its Impact 19:57 Comparing Past and Present Experiences 24:49 Parenting and Modeling Behavior 26:41 Transformative Journeys: Family and Fitness 28:03 The Enduring Why: Motivation and Identity 31:23 Navigating Age and Activity: Staying Active as We Age 34:09 Urban Running: Challenges and Creative Solutions 40:25 Pain and Performance: Lessons from Ultra Running and Business

Scott sits down with Marie Leautey to talk about her epic run around the world, yes, the world!   Enjoy the show and read below for a solid AI description of it all!! Title: Running the World: Marie Leautey's Incredible Journey of Self-Discovery Introduction:   In a world where adventure often feels out of reach, Marie Leautey's story is a testament to the power of determination and the transformative nature of running. From a life of smoking to becoming a world runner, Marie's journey is not just about the miles; it's about rediscovering oneself and embracing new challenges. Main Content: 1. **A Nomadic Background**   Marie Ludie, known affectionately as Lootie, hails from France but has lived in various countries, making her a true global citizen. Speaking four languages and having experience in multiple cultures, her nomadic lifestyle has shaped her perspective on life and fitness. It was during her time as a nomad that she discovered the joys of running, which allowed her to explore new places intimately.

On this episode Scott shares 5 ideas to get the most out of your December to hit the ground running in January.  Some are great reminders and a couple may be new to you. In any case, we think you'll be able to take one or two things away from this episode to enjoy the start of the new year!  Thanks for listening.

In this episode of Becoming Ultra, host Scott Jones speaks with Mary Martin, the race director of the Stand Hope Ultra Challenge. They discuss Mary's journey from the East Coast to Idaho, her involvement in the ultra running community, and the challenges of organizing ultra marathons. They talk about the unique aspects of the races, including elevation gains, course navigation, and the importance of community and volunteers. Mary shares insights on the growth of the race, safety measures, and the local culture surrounding Ketchum, Idaho including a crazy weekend Scott spent at Rebecca's Prvate Idaho mountain biking event.  We hope you enjoy the new episode!   Chapters 00:00 Introduction to Mary Martin and Stand Hope Ultra Challenge 03:30 Moving to Idaho: Embracing the Outdoors 06:25 Mary's Journey into Ultra Running 08:24 Understanding the Ultra Running Community 10:29 Experiences in Ketchum and the Ultra Culture 13:45 Race Details: Elevation and Course Challenges 16:24 The 100-Mile Race: Growth and Challenge