The quest for optimal running performance often leads us down paths of trendy supplements and one-size-fits-all nutrition plans. But what if the real secret lies in personalization? Dietitian and ultra-marathon coach Rachel Laymon cuts through the noise with evidence-based, practical advice on fueling strategies that actually work.

Ever wondered how many carbs you should consume during an ultra? Rachel suggests starting with 90 grams per hour—but emphasizes this number should be tailored to your unique physiology. A 135-pound runner has dramatically different needs than someone weighing 205 pounds. This individualization extends to all aspects of nutrition, from pre-race routines (where some elite runners swear by Red Bull over coffee) to recovery protocols.

Speaking of recovery, those post-run nutrition windows matter more than you might think. Rachel reveals that consuming protein within 30 minutes after finishing your run can dramatically improve recovery, yet many runners—especially morning runners—miss this opportunity as they rush to start their day. Similarly, proper electrolyte replacement through products like LMNT can be game-changing for performance and overall energy levels.

Perhaps most surprising is Rachel's emphasis on strength training as a non-negotiable component of running success. With adults losing 3-8% of muscle mass every decade after age 30, even one strength session weekly can yield significant benefits. She offers practical advice for beginners and time-crunched athletes on how to incorporate effective strength work without overwhelming your schedule.

Ready to move beyond trendy supplements like sodium bicarbonate and focus on evidence-based approaches that actually improve performance? This episode provides a roadmap for developing an individualized nutrition and training strategy that supports both your running goals and long-term health. Subscribe now and join our community of thoughtful, performance-minded runners!

Rachel Laymon transforms our understanding of running fundamentals in this captivating conversation about the science and art behind effective training. From her remarkable journey starting as a reluctant 5K participant in Florida to becoming a respected ultramarathon coach and founder of Run Well Be Well, Rachel brings authenticity and expertise to every topic.

The discussion takes us through the real science of heat adaptation, where Rachel challenges popular notions with her evidence-based perspective: "I'm convinced there's no substitute for actually going out and running on a hot day." Her breakdown of why humidity presents unique physiological challenges resonates with runners struggling through summer training.

When addressing technology's role in training, Rachel offers the refreshing reminder that "you're the human wearing the gadget," encouraging runners to develop body awareness alongside technological tools. Her practical approach to heart rate training cuts through confusion with actionable advice, including the brilliant tip: "If you can breathe out longer than you can breathe in, you're probably at a good easy pace."

Perhaps most valuable is Rachel's perspective on nutrition – the area where she sees the biggest improvement opportunity for ultrarunners. "We live in a low-carb kind of world. Carbs are demonized outside the running community," she explains, before detailing how proper fueling can transform performance beyond what most runners imagine possible.

Throughout the conversation, Rachel balances scientific knowledge with real-world application, making complex training concepts accessible for runners at any level. Whether you're struggling with summer heat, confused about heart rate zones, or wondering why you bonk at mile 20, this episode delivers insights that will immediately improve your running experience. Listen now to transform your approach to training and racing!

Olivia's refreshingly honest account of her ultra-running journey reveals both the highs and lows of endurance challenges. From bizarre race-day ailments ("I started throwing up like 20 miles into the race") to unexpected nutrition discoveries (pumpkin bread as the secret ultra fuel), her storytelling captures the unpredictable nature of hundred-mile adventures. Her experience navigating the technical East Coast trails—particularly the rocky Appalachian Trail sections—offers valuable perspective for trail runners at any level.

Beyond her individual achievements, Olivia shares insights from her participation in Tara Dower's women-focused Chump Change Retreat, highlighting the power of community in the ultra world. Together with her fiancé Heath (a previous Hobby Jogger guest), she's creating additional space for ultra running conversations through their "Miles Ahead: An Ultrarunning Podcast", documenting their experiences as a running couple tackling epic challenges together.

As Olivia prepares for the upcoming Burning River 50-mile race—her "last ultra marathon before the wedding"—her blend of strategic preparation and lighthearted approach exemplifies why so many are drawn to the ultra community. Her story isn't just about athletic achievement but about finding unexpected joy and purpose through the simple act of putting one foot in front of the other.

The 2025 Western States delivered drama from the start, with an unprecedented dozen elite men charging out 13 minutes ahead of course record pace just 10 miles in. Our panel examines how the race has fundamentally changed—from NASCAR-style aid station pit stops (now averaging under 30 seconds versus 3 minutes in 2019) to the complex cooling strategies employed in the notorious canyons.

We celebrate Abby Hall's remarkable comeback victory after a devastating injury, running virtually solo from start to finish against seasoned competitors. Meanwhile, Caleb Olson's distinctive "fishnet" cooling garment became the talk of ultrarunning social media while powering him to a dominant win. Chris Myers delivered the third-fastest time in race history, while Killian Jornet returned after 14 years to secure third place.

The conversation turns provocative as we debate whether Western States has been "solved" through nutrition, cooling techniques, and gear innovations. Should pacers be banned for elite competitors to preserve the mano-a-mano nature of competition? Should crew sizes be limited to level the playing field between locals and international competitors?

Whether you're training for your first ultra or simply fascinated by what drives humans to run 100 miles through punishing terrain, this episode offers rare insights into the sport's evolution and the extraordinary athletes pushing its boundaries. As we conclude—the mythical 14-hour barrier looks increasingly breakable, showing just how far ultrarunning has come.

Join us for more ultrarunning analysis, race previews, and training discussions on future episodes of the Hobby Jogger podcast!

The Laurel Highlands Hiking Trail Ultra stands as one of the East Coast's most formidable trail challenges, and in our latest episode, we get an unfiltered look at what makes this Pennsylvania race so legendary. Guests Nikki Niemeyer and William Walmsley take us through their recent battle with this 70-mile trail featuring 11,000 feet of elevation gain across relentlessly rocky terrain.

Both Nikki and Will arrived with solid training and race plans, only to face the perfect storm of 90% humidity and technical terrain that humbled them from the early miles. Will began cramping just five miles in despite conservative pacing, while Nikki found herself contemplating dropping at mile 19 before pushing through to finish. Their raw stories demonstrate what ultrarunning is truly about—adapting when things go sideways and finding strength when your body wants to quit.

When a child battles cancer, they need more than just medicine – they need moments of joy, strength, and normalcy. That's exactly what Project Outrun delivers through their innovative approach to supporting pediatric cancer patients and their families.

In this deeply moving conversation, Courtney Salyer, Director of Operations for Project Outrun, shares how this Ohio-based nonprofit transforms the lives of children fighting cancer across all 50 states. What began eight years ago with founder Andy Shepperd creating custom Nike shoes for one young cancer patient has blossomed into a nationwide movement that has provided thousands of personalized kicks to kids in hundreds of hospital systems.

The organization's brilliance lies in its "sport to heal" metaphor – rather than being defined as patients, children become "Outrun athletes" who receive not just custom shoes, but complete swag bags with medals, t-shirts proclaiming "I'm not sick, but my shoes are," and personalized paper finish lines where they can set and celebrate their own goals. The emotional highlight? Seeing kids break through those finish lines to celebrate achievements both medical and personal – from completing treatment to simply finishing second grade.

Courtney's own journey from Spanish teacher to nonprofit leader, illustrates how taking a leap of faith can lead to profoundly meaningful work. Her passion shines through as she details Project Outrun's signature event – the Faster Everyday Festival and 5K – where participants get a 4:01 head start (symbolizing the less than 4% of cancer funding that goes to pediatric research) before local elite runner Aiman Scullion gives chase.

Far more than just a race, this festival creates a celebratory space where Outrun families, supporters, and community members connect through carnival games, food, music, and shared purpose. It perfectly encapsulates what makes Project Outrun special – the understanding that helping kids with cancer means strengthening entire families and communities.

Visit projectoutrun.org to donate, register for their June 21st festival in Cuyahoga Falls, or learn how to create your own fundraiser campaign. Because when it comes to helping kids outrun cancer, we all have a role to play.

The journey of an ultrarunner is rarely a straight line from start to finish. Sometimes, the path takes unexpected turns – as Mike Weinsheimer discovered when facing snowfall and freezing temperatures at the Canyons 100K in California. 

But what happens when the race you've trained for slips away? For Mike, the answer was simple yet bold: pivot. Within days, he secured a spot in the iconic Miwok 100K, transforming disappointment into opportunity. Trading snow and freezing rain for sunshine and spectacular coastal views, Mike found himself traversing the beautiful trails of Marin County, from Stinson Beach through redwood forests along Bolinas Ridge.

Mike's resilience and adaptability serve as inspiration for runners at all levels. Whether you're contemplating your first ultra or your fiftieth, there's something powerful to learn from someone who can turn a DNF into a triumph just seven days later.

When trail runner and Hobby Jogger podcast host Casey returned from the Canyons 50K with a surprisingly fast recovery, he knew exactly what made the difference: strength training. That's why we invited strength coach Michael Meeker, owner of Big Tree Fitness in Akron, to explain the transformative impact resistance training can have for endurance athletes.

As runners, many of us have been conditioned to believe that simply logging more miles is the path to improvement. Mike challenges this notion by explaining how a well-rounded strength program supports everything from running economy to injury prevention. "If you want to be good at anything, the whole entire body is connected together," he explains. "If you want to run with great posture on trails, you should have a strong upper body, strong back, strong shoulders." This comprehensive approach helps maintain form when fatigue sets in during long efforts.

Ready to transform your running through strength training? Start with bodyweight exercises to build a foundation, focus on technique before adding weight, and remember that consistency trumps intensity. Your recovery time will shorten, your endurance will improve, and you might just find yourself crossing finish lines with a smile rather than a grimace.

What happens when gymnastic prowess meets mountain trails? Professional HOKA athlete Jess Brazeau takes us on her remarkable journey from the gymnastics mat to conquering technical downhills.

Whether you're fascinated by athletic crossover skills, mountain racing strategy, or the cutting edge of endurance nutrition, this episode delivers valuable insights from someone performing at the highest levels while maintaining remarkable humility about her achievements.

Ready to elevate your trail running knowledge? Listen now and discover what makes elite athletes like Jess tick.

When two premium carbon-plated trail shoes battle for supremacy, which one truly deserves your hard-earned dollars? We dive deep into the $220 Adidas Terex Agravic Speed Ultra and $275 Hoka Tecton X3 to discover their strengths, weaknesses, and ideal use cases.

The Adidas delivers a responsive, race-ready feel that mimics road super shoes but raises stability concerns. Meanwhile, the Tecton X3 provides confidence-inspiring stability on technical terrain but disappoints with its durability relative to its premium price point.

We tackle the questions that matter most to trail runners: Do these shoes justify their $200+ price tags? Which one performs better for different distances and terrain types? How do factors like foot strike pattern and fit preferences influence performance? And most importantly, will either shoe actually make you faster on the trails?

Whether you're considering these specific models or simply trying to navigate the increasingly expensive world of premium trail shoes, this episode provides the honest insights you need. Subscribe, share your own experiences with these shoes, and let us know which trail shoes you'd like us to review next!