Born on the Trail: Going Longer

In this episode of Born on the Trail: Going Longer, I sit down with Iain and Julie Bethune of Miles Together; a husband-and-wife duo with roughly 20 Backyard Ultras between them, UK national team runners, and 2026 World & National Championship qualifiers.

We tackle the question I get asked more than almost any other: how do you actually train for a Backyard Ultra? Together we break the problem into five pillars - mental training, race day execution, nutrition, physical training and gear - and rank them by how much each one actually decides your result.

The order surprised even them. We dig into why physical fitness is a weak predictor of Backyard Ultra success, how to build a "plan A, plan B" toolkit so a bad patch never spirals into a DNF, the sleep strategies that let you push through a second and third night, and what you should, and shouldn't, ask of your crew.

If you're looking to run your first Backyard Ultra or you've ever stood at a Backyard Ultra start line with no real idea what you're training for, this one's for you.Looking for more resources about how to train for a Backyard Ultra?

Visit https://backyardultra.training to learn all you need to know about how to prepare for this event.

Looking for coaching or guidance? Learn more at https://backyardultra.training/coaching

RELATED CONTENT

Backyard Ultra Tips – Part 1: Pacing & Sleep: https://www.milestogether.co.uk/byu-pacing-sleep/

Backyard Ultra Tips – Part 2: Hydration & Nutrition: https://www.milestogether.co.uk/byu-hydration-nutrition/

Backyard Ultra Tips – Part 3: Mental Strategies & Crewing: https://www.milestogether.co.uk/byu-mental-strategies-crewing/

Backyard Ultra Tips – Part 4: Logistics & Training: https://www.milestogether.co.uk/byu-logistics-training/

RELATED BORN ON THE TRAIL CONTENT

How To Train for a Backyard Ultra: https://bornonthetrail.substack.com/p/how-to-train-for-a-backyard-ultra

The Workouts Missing From Your Backyard Ultra Training Plan: https://bornonthetrail.substack.com/p/the-workouts-missing-from-your-backyard-ultra-training-plan

Why Backyard Ultra Runners Quit (And How Not To): https://bornonthetrail.substack.com/p/why-backyard-ultra-runners-quit-and-how-not-to

Backyard Bliss: 6 Tips for an Enjoyable Backyard Ultra Experience: https://bornonthetrail.substack.com/p/backyard-bliss

Are Pain and Fatigue Physical or Mental?: https://bornonthetrail.substack.com/p/are-pain-and-fatigue-physical-or-mental

FOLLOW IAIN AND JULIE (Miles Together)

Website: https://www.milestogether.co.uk/

Instagram: https://www.instagram.com/runmilestogether

Facebook: https://www.facebook.com/runmilestogether

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Jason Koop needs no introduction to most trail and ultra runners. Head coach to multiple UTMB and Western States winners, head of ultra running at CTS, author of Training Essentials for Ultra Running, and the voice behind years of the Koopcast, Jason joins Going Longer to talk about where coaching is heading in an AI world.

We cover why CTS now builds full coaching teams around its top athletes, why physical training remains the single biggest lever for improvement even at the elite level, and the origin story behind KoopAI, the AI coaching product Jason built from decades of his own coaching knowledge.

However, the thread that matters most is coach Koop’s opinion on how AI is impacting the coaching world. He describes how his coaching has changed with AI, what happens when AI meets a coach who already has bad habits, and why coaches should look to AI to better serve their athletes.

At the end, we also get into his frustration with the lack of out-of-competition drug testing in trail and ultra running, and his honest guess (or lack of one) at where the next performance breakthrough might come from.

I’ve been wanting to have this discussion for months, and the fact that I could have it with someone as experienced as Jason Koop makes me feel incredibly lucky.

Looking for coaching or guidance? Learn more at https://bornonthetrail.substack.com/p/coaching

RELATED CONTENT

KoopAI: https://www.koopai-endurance.com/app/

Training Essentials for Ultrarunning: https://www.jasonkoop.com/book

RELATED BORN ON THE TRAIL CONTENT

Coaching in the Age of AI and LLMs: https://bornonthetrail.substack.com/p/coaching-in-the-age-of-ai

FOLLOW JASON KOOP

Website: https://www.jasonkoop.com/

Instagram: https://www.instagram.com/jasonkoop/

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Scott Johnston is co-founder of Evoke Endurance and coach to elite ultra runners including Tom Evans and Ruth Croft. This is his second appearance on the podcast, and the second half of a two-part series on strength training for runners, following the conversation with strength and conditioning researcher Dr Richard Blagrove, who approached the topic from the theoretical side. Scott brings the practical, athlete-facing perspective.

The starting point of this conversation is that muscular endurance training isn't where you begin. Scott lays out the order it actually happens in; general strength and aerobic capacity first, and what it means to have earned the right to add weighted uphill or resistance work on top of that foundation.

He also makes the case that muscular endurance benefits runners at every level, but with an important caveat. Whether you should add it comes down to something much simpler than your experience or your weekly hours, but rather, whether your legs are already the limiting factor on your long runs.

We close by getting into what changes when there isn't time to build the foundation properly, injury resistance, and why so many runners are still wary of the gym for the wrong reasons.Give the full episode a listen for the breakdown.

Looking for coaching or guidance? Read more at https://bornonthetrail.substack.com/p/coaching

RELATED CONTENT

Training for the Uphill Athlete (Scott's Book): https://www.amazon.com/dp/1938340841

#134 Strength Training For The Endurance Athlete: https://youtu.be/fRy7I6bXWJc?si=xcnXTvWeItzxZMdm

Muscular Endurance: All You Need to Know: https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/

Scott Johnston on What Athletes and Coaches Get Wrong About Muscular Endurance: https://bornonthetrail.substack.com/p/scott-johnston-on-what-athletes-and-coaches-get-wrong-about-muscular-endurance

I Advised Runners to Skip the Gym. Dr. Richard Blagrove Fact-Checked Me: https://bornonthetrail.substack.com/p/i-advised-runners-to-skip-the-gym

RELATED BORN ON THE TRAIL CONTENT

Should We All Be Doing "Muscular Endurance" Training Now?: https://bornonthetrail.substack.com/p/should-we-all-be-doing-muscular-endurance-training

Why Runners Should Not Strength Train: https://bornonthetrail.substack.com/p/why-you-should-not-strength-train?r=39kjk2 and https://bornonthetrail.substack.com/p/why-runners-should-not-strength-train?r=39kjk2

A Scientific Guide to Strength Training for Endurance Athletes: https://bornonthetrail.substack.com/p/a-scientific-guide-to-strength-training-for-runners?r=39kjk2

The Case for Strength Training in Endurance Sport: https://bornonthetrail.substack.com/p/the-case-for-strength-training-in?r=39kjk2

FOLLOW SCOTT JOHNSTON

Instagram: https://www.instagram.com/coach_scott_johnston

Evoke Endurance: https://evokeendurance.com/

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Dr Richard Blagrove is a strength and conditioning academic at Loughborough University, a coach who has worked with runners reaching Olympic finals, and the author of Strength and Conditioning for Endurance Running (2015).

This episode is a direct response to my own January article arguing that some ultra runners are better off running more rather than adding strength training. Rich and I go through where that argument holds up and where it falls down, who's actually a good candidate for strength training, when it makes sense to add it, and what the honest evidence says about injury prevention versus performance.

One of the most interesting parts is just how murky the injury-prevention evidence is compared to the performance case. Rich's own systematic review found no overall protective effect in pooled data, with one important exception.

We also cover the mechanism behind why strength training improves running economy, and the practical side; which exercises, how many sets, and whether to train on the same day as a hard run.

Give the full episode a listen for the breakdown.

Looking for coaching or guidance? Read more at https://bornonthetrail.substack.com/p/coaching

RELATED CONTENT

Strength and Conditioning for Endurance Running (Dr. Blagrove's Book): https://www.amazon.com/dp/1847979874

RELATED BORN ON THE TRAIL CONTENT

Why Runners Should Not Strength Train: https://bornonthetrail.substack.com/p/why-you-should-not-strength-train?r=39kjk2 and https://bornonthetrail.substack.com/p/why-runners-should-not-strength-train?r=39kjk2

A Scientific Guide to Strength Training for Endurance Athletes: https://bornonthetrail.substack.com/p/a-scientific-guide-to-strength-training-for-runners?r=39kjk2

The Case for Strength Training in Endurance Sport: https://bornonthetrail.substack.com/p/the-case-for-strength-training-in?r=39kjk2

FOLLOW DR. RICHARD BLAGROVE

Twitter/X: https://x.com/rich_blagrove

LinkedIn: https://www.linkedin.com/in/richard-blagrove-a7009128/

University Contact: https://www.lboro.ac.uk/schools/sport-exercise-health-sciences/people/richard-blagrove/

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In road running, VO2max, lactate threshold, and running economy can explain up to 95% of the variation in performance between athletes. In trail running, that same model barely holds together, with running economy being the worst predictor of the three.

In this episode, Dr. Simon de Waal walks through his research journey trying to work out why. From his systematic review of the existing evidence, to a full pacing analysis of Ultra Trail Cape Town using Strava data and treadmill testing at steep gradients. Along the way we cover velocity at VO2 max as a hidden composite metric, why uphill-specific testing changes the picture, why downhill collapse is the clearest sign of mechanical fatigue late in a race, and why prior race results still beat most lab tests.

It's a comprehensive look at just how multifactorial trail performance really is, and why researchers are still working out how to measure it properly.

Dr Simon de Waal grew up running trails around Cape Town before turning it into a research career. He completed his PhD at Stellenbosch University under cycling physiologist Robert Lambert, and now researches trail running performance at the University of Gloucestershire while coaching through Rooted in Dirt.

Looking for coaching or guidance? Read more at https://bornonthetrail.substack.com/p/coaching

RELATED BORN ON THE TRAIL CONTENT

Your Watch Doesn't Understand Trail Running Performance: https://bornonthetrail.substack.com/p/your-watch-doesnt-understand-trail?r=39kjk2

Analysing the Limiters of Ultra Marathon Performance: https://bornonthetrail.substack.com/p/analysing-the-limiters-of-ultra-marathon-performance?r=39kjk2

How To Improve Your Performance by 44% in Just 10 Weeks*: https://bornonthetrail.substack.com/p/how-to-improve-your-performance-by?r=39kjk2

Why Do Ultra Endurance Athletes Get Better With Age?: https://bornonthetrail.substack.com/p/why-do-ultra-endurance-athletes-get-better-with-age?r=39kjk2

The Overlooked Aspects of Ultramarathon Training: https://bornonthetrail.substack.com/p/overlooked-aspects-of-ultramarathon-training?r=39kjk2

FOLLOW DR. SIMON DE WAAL

Work with Dr. de Waal at https://www.glos.ac.uk/staff/profile/simon-de-waal/ or by contacting him at [email protected]

Looking to get coached by Dr. de Waal? Find him at https://rootedindirt.com/ and https://www.instagram.com/rootedindirt/

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Johan Röjler is a former Olympic speed skater, junior world champion, and the coach behind one of the most interesting training methods in modern endurance sport. When Nils van der Poel came to him after the 2018 Pyeongchang Olympics - disappointed, under-motivated, and with one condition (he still wanted to go skydiving on weekends) - what followed was a four-year journey that ended with two Olympic gold medals, two world records, and a training manifesto that has piqued the interest of many athletes and coaches in the endurance world, influencing how we think about aerobic base, intensity, and recovery.

In this episode, Johan pulls back the curtain on the real story behind the manifesto: why the 5-2 model started by accident, how they used monotony as a diagnostic tool, why all of Nils's specific skating was done at exactly race pace, and what the phrase "be courageous, do not overtrain, but stick to the limit," which appears 62 times in 24 pages, actually means in practice. Johan also shares what everyday runners and trail athletes can take from this system when seven-hour bike rides five days a week aren't on the table.

Looking for coaching or guidance? Read more at https://bornonthetrail.substack.com/p/coaching

RELATED BORN ON THE TRAIL CONTENT

How Monotony, Ice Cream and Two Rest Days a Week Won Olympic Medals: https://bornonthetrail.substack.com/p/how-monotony

FOLLOW JOHAN RÖJLER

Substack: https://substack.com/@johanrjler863411

Instagram: https://www.instagram.com/johanrojler/

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“Without trust, the spectacle means nothing.”

In this episode, I am joined by Brett Clothier, the Head of the Athletics Integrity Unit (AIU), to discuss the structural requirements for a robust anti-doping program in trail running. As our sport undergoes a phase of professionalisation, marked by six-figure athlete contracts, skyrocketing prize money, and global broadcast deals, the risks to its integrity have never been higher. Brett brings a wealth of experience from the front lines of global athletics to explain why trail running must act now to avoid the reputational crises that have historically plagued cycling and marathon running.

We pull back the curtain on the "cat and mouse" game of modern anti-doping, moving beyond simple in-competition testing to the necessity of year-round, surprise out-of-competition monitoring. Brett explains the mechanics of the Athlete Biological Passport (ABP) and why the 12-hour detection window of modern microdosing has made traditional testing protocols largely obsolete. We also tackle the "fig leaf" problem; programs that provide the appearance of integrity without the substance required to actually catch sophisticated cheats.

We also address the financial realities of clean sport, discussing why a robust program costs upwards of $1 million per year and how the industry can collaborate to fund it. From the "proactive investment" required to protect the sport’s future to the counter-intuitive reality that a lack of positive cases doesn't always mean a clean sport, this conversation is a sobering look at what it takes to protect the spirit of the trails.

Whether you are an athlete navigating the new professional landscape, a race organiser, or a fan who wants to believe in the performances we witness, this discussion provides a masterclass in the infrastructure of integrity.

Looking for coaching or guidance? Read more at https://bornonthetrail.substack.com/p/coaching

RELATED BORN ON THE TRAIL CONTENT

We Need To Talk About (Anti-)Doping: https://bornonthetrail.substack.com/p/we-need-to-talk-about-anti-doping-trail-running

FOLLOW THE ATHLETICS INTEGRITY UNIT

Website: https://www.athleticsintegrity.org/

Instagram: https://www.instagram.com/aiu_athletics/

Facebook: https://www.facebook.com/aiu.athletics

X: https://x.com/aiu_athletics

Contact the AIU at [email protected] or at https://www.athleticsintegrity.org/contact-us

To report integrity concerns: https://www.athleticsintegrity.org/aiu-integrity-line

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We are often told that strength training is a “non-negotiable” for longevity and performance. But for the self-coached trail runner who is balancing 40+ hour work weeks with a high-volume training block, nothing is free. Every hour spent in the gym is an hour not spent on the trails, and more importantly, it is an hour of recovery you are actively spending.

In this episode of the podcast, we look at the science proving, or disproving, the injury prevention and performance benefits of strength training, what determines performance in marathon and ultramarathon events, and what elite coaches tell us about performance.

This episode discusses why adding a stimulus isn’t just an addition, but a replacement of time or energy, when the aerobic benefit of a run outweighs the benefits of strength training while identifying who should double down on running and who should look towards strength training.

Looking for coaching or guidance? Read more at https://bornonthetrail.substack.com/p/coaching

RELATED BORN ON THE TRAIL CONTENT

Why Runners Should Not Strength Train: https://bornonthetrail.substack.com/p/why-you-should-not-strength-train?r=39kjk2

A Scientific Guide to Strength Training for Endurance Athletes: https://bornonthetrail.substack.com/p/a-scientific-guide-to-strength-training-for-runners?r=39kjk2

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“The physiology can be complicated, but the training doesn’t have to be.”

In this episode, I am joined by Siren Seiler, a sports physiologist and endurance athlete who brings a unique perspective to the science of performance. Having transitioned from the subjective world of competitive dance to the objective, data-driven realm of endurance running, Siren explores the friction between laboratory theory and real-world application. We discuss the mechanisms of intensity, examining how we move from the three physiological zones defined by lactate thresholds to the more granular five-zone models used by practitioners.

We also tackle the practical challenges of monitoring these intensities when moving from the road to the mountains. Siren shares insights into how vertical gain and technical terrain shift the physiological cost of an effort, often rendering traditional pace-based metrics obsolete, and how breathing rate can help fill that gap. We also touch on the apparent conflict between Polarised Training and Double Threshold training and why Norway are so successful in sports.

Whether you are interested in the specific mechanics of lactate monitoring or looking for a more robust way to structure your season, this discussion provides the theoretical depth needed to move from simply consuming information to making informed, science-backed training decisions.

USEFUL LINKS

Contextualizing the Norwegian standardized intensity zone framework in an international sample of endurance practitioners: https://www.researchgate.net/publication/396131157_Contextualizing_the_Norwegian_standardized_intensity_zone_framework_in_an_international_sample_of_endurance_practitioners

RELATED BORN ON THE TRAIL CONTENT

How To Improve Your Performance by 44% in Just 10 Weeks*: https://bornonthetrail.substack.com/p/how-to-improve-your-performance-by

Are You a Better Judge of Effort Than Technology?: https://bornonthetrail.substack.com/p/are-you-a-better-judge-of-effort-than-technology-rpe

Reviewing Breathing Sensors as a Tool for Workload Monitoring: https://bornonthetrail.substack.com/p/breathing-sensor-and-heart-rate-for-performance-tracking?r=39kjk2

FOLLOW SIREN SEILER

LinkedIn: https://linkedin.com/in/siren-amelia-seiler-viken-a07215345

Research Gate: https://www.researchgate.net/profile/Siren-Amelia-Seiler-Viken

Instagram: https://www.instagram.com/sirenseiler/?hl=en

Personal Website: https://sirenseilercoaching.wordpress.com/

FastTalk Labs: https://www.fasttalklabs.com/byline/siren-seiler-viken/

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In this episode, I speak with Dr. Nicky Keay about the role hormones play in endurance training, performance, and long-term athlete health. The discussion focuses on how menstrual cycles function as an important physiological signal and why they should be considered a key health marker for female athletes.

Dr. Keay explains how hormones influence training adaptation, recovery, and bone health, and why disruptions to the menstrual cycle can indicate deeper problems with energy availability. The conversation also explores Relative Energy Deficiency in Sport (RED-S) and how chronic under-fueling can affect hormones, performance, and long-term health outcomes.

The episode examines common misconceptions around menstrual cycles and training, what the current scientific evidence actually shows, and how athletes and coaches can interpret hormonal signals more effectively. Particular attention is given to practical implications for endurance athletes and how coaches, especially male coaches, can better support female athletes when navigating cycle-related considerations.

This conversation aims to provide a clear, evidence-based perspective on female physiology in endurance sport and help athletes and coaches make more informed decisions about training, fuelling, and recovery.

USEFUL LINKS

Dr. Keay's Energy Availability Questionnaire: https://mypeaq.streamlit.app/#what-is-energy-availability

RELATED BORN ON THE TRAIL CONTENT

https://bornonthetrail.substack.com/p/should-training-follow-the-menstrual-cycle?r=39kjk2

FOLLOW NICKY

Contact Dr. Keay at https://nickykeayfitness.com/contact-2/

Book an appointment with Dr. Keay at https://nickykeayfitness.com/appointments/

Interested in reading her books? Find more information at https://nickykeayfitness.com/new-book/

Dr. Keay on Instagram https://www.instagram.com/drnickykeay/

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