Becoming Ultra

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 39:20 – Hip mobility and running mechanics 42:20 – The simple strength routine runners need 44:20 – Building a trusted injury and rehab team 47:10 – What we'll tackle next time

Connect with Mandy

P2 Sports Care: https://p2sportscare.com

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 can range from walking a mile to running an ultramarathon

• Creating access to shoes, race entries, programs and one-on-one support

• The Cedar Bend Endurance Run and using local races to fund the mission

• Matt's long-term vision for Lilly and Down with Running

• Why lasting change often starts close to home

Chapters

(00:00) Meet Matt Lamos and Down with Running

(02:57) From soccer to ultrarunning

(05:20) Lilly's story and understanding Down syndrome

(10:34) From using a walker to running down the aisle

(12:23) "I did it" and the difference between "can't" and "don't want to"

(14:19) Rethinking health and Matt's first emotions as Lilly's dad

(21:59) Raising Lilly alongside her siblings

(24:51) The mission behind Down with Running

(26:56) Why every physical goal deserves support

(30:58) Early wins, current hurdles and the Cedar Bend Endurance Run

(33:42) Matt's 15-year vision for Lilly and Down with Running

(37:22) Making a difference close to home

Resources mentioned

• Down with Running

• Matt and Lilly's story

• Cedar Bend Endurance Run — September 5, 2026, in Waverly, Iowa

Connect with Matt and Down with Running

• Down with Running on Instagram

• Matt Lamos on Instagram

• Down with Running on Facebook

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

• The importance of carbohydrates and protein after running and strength training

• How athletes can pursue body-composition goals without dieting during their workouts

• Common signs that an athlete may not be eating enough—even when they believe they eat "clean"

• Why many high-volume athletes fall short on both carbohydrates and protein

• Nutrition priorities for aging athletes, including protein, creatine, strength and bone health

• The surprisingly powerful habit Alex wishes more athletes would adopt

• Why Coke beats an IPA immediately after an ultramarathon

• Alex's biggest nutrition-industry pet peeves

The takeaway is refreshingly simple: fuel your workouts, prioritize recovery, eat a bigger breakfast and give small, consistent changes time to work.

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(00:00) Introduction to Nutrition and Endurance Sports

(06:02) The Importance of Daily Nutrition for Athletes

(12:16) Fueling Strategies for Long Runs

(18:28) Understanding Sweat Rate and Hydration

(23:10) Balancing Weight Loss and Performance

(24:52) Strategies for Sustainable Weight Loss

(26:29) Signs of Underfueling in Athletes

(29:03) Nutritional Shortcomings in Endurance Athletes

(30:16) Nutrition for Aging Athletes

(32:21) The Power of Breakfast

(34:22) Recovery Nutrition Choices

(36:16) Pet Peeves in Nutrition Advice

Learn more about Alex Larson

• Alex Larson Nutrition

• Endurance Eats Podcast

• Alex's Substack

• Instagram

• Carb Culture Merch

• Free Carb-Loading Guide

• Sweat-Rate Calculator

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 played in his longevity
• What runners really need from their crew
• Chasing the Western States cutoff as the final official finisher
• Why you may be capable of much more than you think

Chapters

(00:00) Introduction to Mike Smith's Journey

(02:41) Growing Up in Memphis and Early Sports

(05:37) Career Path and Transition to Running

(08:30) The Start of an Ultra Running Career

(11:20) The Evolution of Running Hundreds

(13:53) Community and the Joy of Running

(16:50) Training and Strength for Endurance

(19:36) Chasing Cutoffs and Mental Strategies

(22:23) Injuries and Lessons Learned

(25:04) Reflections on the Ultra Running Experience

(28:40) Overcoming Challenges in Ultra Running

(30:51) The Importance of Nutrition and Hydration

(32:07) Race Day Mindset and Preparation

(32:55) Traveling for Races: Strategies and Tips

(34:32) Defining Success in Races

(36:50) The Role of Crew in Ultra Running

(38:56) Qualities of a Good Crew Member

(42:00) Managing Expectations During Races

(44:45) Training Regimens for Ultra Running

(47:08) Experiences as the Last Finisher

(49:40) Celebrating All Finishers in Ultra Running

(52:53) Favorite Races and Unique Experiences

(58:38) Encouragement for New Runners

Related episode

Hear Sandra Bullock Smith's perspective on crewing an ultrarunner: https://becomingultra.libsyn.com/the-ultimate-guide-to-crewing-an-ultra-with-sandra-bullock-smith

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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 running and why building confidence is a daily practice. Gina explains how no-drop groups help runners feel welcome, why hiking is absolutely part of trail running, and what road runners need to understand before making the move to the trails.

They also cover the practical side of getting started, including choosing the right gear, planning and downloading routes, staying aware of your surroundings, and preparing for changing weather. Gina shares advice from her experience as a trail runner and member of her local search and rescue team, including why hypothermia can be a concern even during warmer months and what to do when lightning or storms move in.

In this episode:

• How Gina went from elite track runner to trail and ultrarunner
• Why she created Trail Sisters and how it has evolved over 10 years
• Confidence as one of the biggest barriers to trail running
• Why no-drop groups make the trails more accessible
• Letting go of road pace and learning to run by terrain and effort
• Why walking and power hiking belong in trail running
• The gear beginners actually need
• Route planning, offline maps, and trail awareness
• Preparing for weather, hypothermia, and lightning
• The Trail Sisters Half Marathon and 10K in Buena Vista
• Finding purpose through community involvement and service

Whether you are curious about trail running, preparing for your first trail race, or looking for a more welcoming community, this conversation is a reminder that you do not have to be fast or experienced to belong on the trails. Sometimes you just have to take a bet on yourself.

Chapters

(00:00) Introduction and guest background

(01:01) Gina's origins and move to Colorado

(04:04) What inspired the creation of Trail Sisters

(08:33) Trail Sisters' 10-year journey and growth

(13:21) Evolution of Trail Sisters' programs

(16:36) Community and inclusivity in trail groups

(20:48) Key lessons from building a community

(23:48) Overcoming fears and mindset for trail beginners

(27:11) The beauty of trail variability and troubleshooting

(32:36) Gear essentials for new trail runners

(35:35) Safety tools and strategies for trail running

(40:11) Weather considerations and safety

(43:30) Upcoming Trail Sisters race event

(45:25) Favorite trails and local adventures

(47:38) Favorite races and post-race treats

(48:35) Gina's hobbies and community involvement

(57:24) Closing thoughts and future plans

Learn more about Gina and Trail Sisters

• Trail Sisters website
• Find a Trail Sisters local group
• Run With Her trail running retreats
• Trail Sisters Half Marathon & 10K on September 12, 2026, in Buena Vista, Colorado.

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 exhaustion can feel like and how to respond
• Clothing, gear, and race-day planning for extreme heat
• How aging, hormones, and recovery needs can change training
• Building confidence when your body doesn't respond the way it used to
• Liza's work with Band of Runners and upcoming camp opportunities

Key takeaways:

• The fitter you are, the better prepared you may be for heat, but you still need to slow down and manage effort.
• Heat strategies should be practiced during training, not saved for race day.
• Cooling, hydration, pacing, and fueling all work together. There is no single magic fix.
• Training through hot weather requires patience, flexibility, and respect for what your body is handling.
• Aging does not mean you are done improving, but it may require smarter recovery and more intentional training choices.

Notable quotes: "The fitter you are, the better you'll handle the heat."

"Run slower, keep effort down in the heat."

"Practice heat strategies during training, not just race day."

Chapters: 00:00 Introduction and weather talk 01:02 Liza's running journey and health challenges 03:47 Aging and running: overcoming age-related doubts 06:39 Navigating perimenopause as an athlete 09:21 Training adjustments and recovery strategies 12:05 Managing heat during training and racing 19:22 Fueling strategies in hot conditions 21:45 Fueling strategies for hot races 23:29 Understanding heat exhaustion 26:23 Navigating challenges during races 29:58 Recap of heat management techniques 31:12 Band of Runners initiative 33:43 Exploring new locations for training 36:35 Closing thoughts and future plans

Resources mentioned: Band of Runners: https://www.bandofrunners.org/ners.org

Connect with Liza: Instagram: https://www.instagram.com/lizahoward1/

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 injury prevention 20:00 How aging athletes can stay strong and resilient 24:00 Building patience during the comeback process 28:00 Thinking long-term instead of rushing back 32:00 Advice for runners who want to keep moving for life

Resources Mentioned: Complimentary Virtual Consultation with Dr. Stone: https://www.stoneclinic.com/consult Play Forever: How to Recover from Injury and Thrive: https://www.amazon.com/Play-Forever-Recover-Injury-Thrive/dp/1544526768

Connect with Dr. Stone / The Stone Clinic: Instagram: https://www.instagram.com/stoneclinic/ YouTube: https://www.youtube.com/channel/UC8sjtmveZXQibCLMae6GkuA

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 things get hard
• Why communication and expectations matter
• How crew members can manage fatigue and sleep deprivation
• The importance of planning while staying flexible
• Why crewing can sometimes feel harder than running

Chapters: 00:00 Introduction to Crewing in Ultra Running 02:10 Sandra's Journey into Crewing 03:50 Understanding the Role of a Crew 06:07 Building a Strong Crew-Racer Relationship 08:43 Finding the Right Crew Members 11:13 Common Mistakes in Crewing 15:45 Planning and Preparing for the Race 17:13 Essential Crew Kit Items 20:23 Innovative Solutions for Ultra Running Challenges 21:48 Mental Strategies for Overcoming Race Frustrations 23:34 Crew Essentials for First-Time Ultra Races 27:22 Navigating Sleep Deprivation as a Crew Member 28:55 Understanding the Crew's Perspective 30:19 The Importance of Planning and Flexibility 30:53 The Journey of Writing a Book on Crewing 33:09 Humorous Moments in Crewing 37:49 Inspiration from Aging Runners 39:01 The Value of Strength Training for Runners

Resources Mentioned: Crewing for an Ultra Run: Start to Finish

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