Born on the Trail: Going Longer

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/coachingRELATED BORN ON THE TRAIL CONTENTWhy Runners Should Not Strength Train: https://bornonthetrail.substack.com/p/why-you-should-not-strength-train?r=39kjk2A Scientific Guide to Strength Training for Endurance Athletes: https://bornonthetrail.substack.com/p/a-scientific-guide-to-strength-training-for-runners?r=39kjk2WATCH THIS SHOW ON OTHER PLATFORMSYouTube: https://www.youtube.com/@bornonthetrailSpotify: https://open.spotify.com/show/6o5yHthUidO0No4VA3xdVbApple Podcasts: https://podcasts.apple.com/us/podcast/born-on-the-trail-going-longer/id1857231629YouTube Music: https://music.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_FOLLOW BORN ON THE TRAIL ON SOCIAL MEDIASubstack: https://bornonthetrail.substack.com/Instagram: https://www.instagram.com/bornonthetrail/TikTok: https://www.tiktok.com/@bornonthetrailFacebook: https://www.facebook.com/bornonthetrail/ Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe

“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 LINKSContextualizing 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_practitionersRELATED BORN ON THE TRAIL CONTENTHow To Improve Your Performance by 44% in Just 10 Weeks*: https://bornonthetrail.substack.com/p/how-to-improve-your-performance-byAre You a Better Judge of Effort Than Technology?: https://bornonthetrail.substack.com/p/are-you-a-better-judge-of-effort-than-technology-rpeReviewing Breathing Sensors as a Tool for Workload Monitoring: https://bornonthetrail.substack.com/p/breathing-sensor-and-heart-rate-for-performance-tracking?r=39kjk2FOLLOW SIREN SEILERLinkedIn: https://linkedin.com/in/siren-amelia-seiler-viken-a07215345Research Gate: https://www.researchgate.net/profile/Siren-Amelia-Seiler-VikenInstagram: https://www.instagram.com/sirenseiler/?hl=enPersonal Website: https://sirenseilercoaching.wordpress.com/FastTalk Labs: https://www.fasttalklabs.com/byline/siren-seiler-viken/WATCH THIS SHOW ON OTHER PLATFORMSYouTube: https://www.youtube.com/@bornonthetrailSpotify: https://open.spotify.com/show/6o5yHthUidO0No4VA3xdVbApple Podcasts: https://podcasts.apple.com/us/podcast/born-on-the-trail-going-longer/id1857231629Youtube Music: https://music.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_FOLLOW BORN ON THE TRAIL ON SOCIAL MEDIASubstack: https://bornonthetrail.substack.com/Instagram: https://www.instagram.com/bornonthetrail/TikTok: https://www.tiktok.com/@bornonthetrailFacebook: https://www.facebook.com/bornonthetrail/ Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe

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 LINKSDr. Keay's Energy Availability Questionnaire: https://mypeaq.streamlit.app/#what-is-energy-availabilityRELATED BORN ON THE TRAIL CONTENThttps://bornonthetrail.substack.com/p/should-training-follow-the-menstrual-cycle?r=39kjk2FOLLOW NICKYContact 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/WATCH THIS SHOW ON OTHER PLATFORMSSubstack: https://bornonthetrail.substack.com/podcastYouTube: https://www.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_Spotify: https://open.spotify.com/show/6o5yHthUidO0No4VA3xdVb?si=nWhg4BjyQNa8F8lcsmXkJw Apple Podcasts: https://podcasts.apple.com/us/podcast/born-on-the-trail-going-longer/id1857231629YouTube Music: https://music.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_BORN ON THE TRAIL ON SOCIAL MEDIASubstack: https://bornonthetrail.substack.com/Instagram: https://www.instagram.com/bornonthetrail/TikTok: https://www.tiktok.com/@bornonthetrailFacebook: https://www.facebook.com/bornonthetrail/ Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe

While everybody has spent 2025 increasing their carbohydrate intake, Marco spent his year improving his metabolic flexibility and fat oxidation through periodised nutrition. Although he agrees that carbohydrate availability is essential for performance and recovery, his approach challenges the assumption that simply increasing carbohydrate intake is always the primary lever for improvement.In this episode, I speak to Marco Altini about what metabolic flexibility actually is, what it is not, his metabolic flexibility and fat oxidation journey, along with practical tips and suggestions on how athletes should approach the topic of metabolic flexibility.Marco has a wealth of knowledge and I am very happy that he has decided to share some of it with my audience.Looking for coaching or guidance? Learn more at https://bornonthetrail.substack.com/p/coachingUSEFUL LINKS[TrainingTalk] Periodized Nutrition and Metabolic Flexibility for Endurance Performance: Data and Insights from a Case Study: https://marcoaltini.substack.com/p/periodized-nutrition-for-endurance[TrainingTalk] Learnings From a Year of Periodized Nutrition and Metabolic Testing: https://marcoaltini.substack.com/p/trainingtalk-learnings-from-a-year[CoachCorner] When Metabolic Flexibility and Performance Move Together: Matteo’s Case Study: https://marcoaltini.substack.com/p/coachcorner-when-metabolic-flexibility[CoachCorner] Should We Test?: https://marcoaltini.substack.com/p/coachcorner-should-we-testRELATED BORN ON THE TRAIL CONTENTDo You Really Need 120g of Carbohydrates per Hour?: https://bornonthetrail.substack.com/p/do-you-really-need-120g-of-carbohydratesFOLLOW MARCODo you want to be coached by Marco?: https://marcoaltini.substack.com/p/coachcorner-my-training-philosophySubstack: https://marcoaltini.substack.com/Instagram: https://www.instagram.com/altini_marco/WATCH THIS SHOW ON OTHER PLATFORMSSubstack: https://bornonthetrail.substack.com/podcastYouTube: https://www.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_Spotify: https://open.spotify.com/show/6o5yHthUidO0No4VA3xdVb?si=nWhg4BjyQNa8F8lcsmXkJw Apple Podcasts: https://podcasts.apple.com/us/podcast/born-on-the-trail-going-longer/id1857231629YouTube Music: https://music.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_BORN ON THE TRAIL ON SOCIAL MEDIASubstack: https://bornonthetrail.substack.com/Instagram: https://www.instagram.com/bornonthetrail/TikTok: https://www.tiktok.com/@bornonthetrailFacebook: https://www.facebook.com/bornonthetrail/ Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe

Like most of us, I place a great deal of trust in science and scientific research. However, recent work by Joe Warne and the Sports Science Replication Center calls into question many of the findings we routinely accept as established fact.In this episode of Born on the Trail: Going Longer, Joe and I explore how the scientific process actually works, where it breaks down and what the Replication Center has uncovered about the reliability of sports science research. We also discuss how athletes, coaches, and even academics can navigate an environment shaped by flawed incentives and publication bias, and how AI and big data can help us improve the quality of published research.This conversation allows you to better understand what evidence can and cannot tell us, and how to make more informed decisions amid an overwhelming amount of information.Looking for coaching or guidance? Learn more here: https://bornonthetrail.substack.com/p/coachingRELATED BORN ON THE TRAIL CONTENTWhy You Should Not (Blindly) Trust Science: https://bornonthetrail.substack.com/p/why-you-should-not-blindly-trust-science?r=39kjk2FOLLOW JOEContact Joe: https://ssreplicationcentre.com/author/joe-warne/Sports Science Replication Centre: https://ssreplicationcentre.com/WATCH THIS SHOW ON OTHER PLATFORMSSubstack: https://bornonthetrail.substack.com/podcastYouTube: https://www.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_Spotify:https://open.spotify.com/show/6o5yHthUidO0No4VA3xdVb?si=nWhg4BjyQNa8F8lcsmXkJwApple Podcasts: https://podcasts.apple.com/us/podcast/born-on-the-trail-going-longer/id1857231629YouTube Music: https://music.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_BORN ON THE TRAIL ON SOCIAL MEDIASubstack: https://bornonthetrail.substack.com/Instagram: https://www.instagram.com/bornonthetrail/TikTok: https://www.tiktok.com/@bornonthetrailFacebook: https://www.facebook.com/bornonthetrail/ Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe

If you’re an avid reader or follower of Born on the Trail, you have definitely seen me write and post about the effects of the mind on physical performance along with presenting ways how to perform mental performance training. In an effort to deepen my understanding, I got in touch with Neal Palles, a licensed psychotherapist and ultra running coach working with mountain and ultra athletes. My goal was to understand how everyday athletes can perform mental performance training but during the discussion, it became evident that I was missing a key point; performance depends on good mental health, a deep ‘why’ and a strong motivation. Listen what Neal had to say during the 2nd episode of Born on the Trail: Going Longer.Related Born on the Trail ContentQuantifying The Performance Benefits of Mental Training: https://bornonthetrail.substack.com/p/quantifying-the-performance-effects-of-mental-trainingA Guide to Mental Training for Endurance Athletes and Coaches: https://endurancemastery.substack.com/cp/170532601Are Pain and Fatigue Physical or Mental?: https://bornonthetrail.substack.com/p/are-pain-and-fatigue-physical-or-mentalAnalysing the Limiters of Ultra Marathon Performance: https://bornonthetrail.substack.com/p/analysing-the-limiters-of-ultra-marathon-performance Why Backyard Ultra Runners Quit (And How Not To): https://bornonthetrail.substack.com/p/why-backyard-ultra-runners-quit-and-how-not-toThe Demands-Resources Model Will Change The Way You Approach Training: https://bornonthetrail.substack.com/p/demands-resources-training-modelFollow NealYou can reach Neal via his website, Substack or Instagram profiles.Watch This Show on Other PlatformsSubstack: https://bornonthetrail.substack.com/podcastYouTube: https://www.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_Spotify: https://open.spotify.com/show/6o5yHthUidO0No4VA3xdVb?si=nWhg4BjyQNa8F8lcsmXkJw Apple Podcasts: https://podcasts.apple.com/us/podcast/born-on-the-trail-going-longer/id1857231629YouTube Music: https://music.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_Follow Born on the Trail on Social MediaWant more Born on the Trail? Follow us on Instagram, TikTok and Facebook. Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe

Since the 2025 edition of UTMB, everyone is talking about muscular endurance. But despite all the available information, there’s massive confusion. In fact, a major coaching organisation in the ultra space recently stated this approach “does not work.”In this debut episode of Born on the Trail: Going Longer, I sit down with renowned coach Scott Johnston tackle this controversy head-on. We dive deep into what muscular endurance is and why it works, what coaches and athletes misunderstand about this training method and how the everyday athlete can approach this training intervention and get it right.Tune in to learn and understand the way I have.USEFUL LINKSMuscular Endurance Revisited: What Actually Works (The source of criticism): https://ultrarunning.com/featured/muscular-endurance-revisited-what-actually-works/Muscular Endurance: All You Need to Know: https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/Book Club: Training For The Uphill Athlete: https://evokeendurance.com/resources/book-club-training-for-the-uphill-athlete/Evoke Endurance (Scott’s coaching company): https://evokeendurance.com/Scott Johnston on Instagram: https://www.instagram.com/coach_scott_johnston/FOLLOW ME ON SOCIAL MEDIAInstagram: https://www.instagram.com/bornonthetrail/ or https://www.instagram.com/niki.runs/YouTube: https://www.youtube.com/@bornonthetrailStrava: https://www.strava.com/athletes/nikirunsFacebook: https://www.facebook.com/bornonthetrail Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe