Trail Society

In Episode 98 of Trail Society, Corrine, Keely, and Hillary recap a big weekend at the Gorge Waterfalls races, touching on standout performances, course records, and the ongoing shift toward spring in the Pacific Northwest. Hillary shares a candid update about choosing to skip a race for safety reasons, tying back to last week’s episode on trail harassment. The team also celebrates Abby Hall’s last-minute golden ticket to Western States, and they highlight key results from Desert Rats, Mad City, and Lake Sonoma. The main interview features Sports Dietitian Claire Shorenstein, who breaks down essential nutrition topics for endurance athletes. She covers the basics on supplements, protein needs, creatine use (especially for women), and how to approach high-carb fueling in a realistic, sustainable way. Claire shares what she sees most often in her practice and offers actionable advice for staying consistent, eating enough, and letting go of perfection. It’s a practical, no-nonsense conversation for anyone looking to better fuel their training and everyday life.   Follow Claire: @eatforendurance SPONSORSHIP:  We are so excited to be partnering with rabbit as our primary apparel sponsor this year! Send us some DMS about your favorite apparel and what you would like to see built for the trail running space!  USE CODE RABBITTS10 for 10% OFF!   Keep sliding into our DMs with your messages, they mean so much to us!    FOLLOW US on Instagram: @trail.society And go follow our NEW youtube channel @trailsociety_podcast   This episode is brought to you by Freetrail @runfreetrail  

In Episode 97 of Trail Society, hosts Corrine Malcolm, Keely Henninger, and Hillary Allen dive into a wide range of topics, including the latest news in the world of sports and personal updates from their busy lives. They cover the historic election of Kirsty Coventry as the first female president of the International Olympic Committee, along with the growing momentum of women’s basketball, highlighted by record-breaking viewership during March Madness. The episode also touches on the latest developments in sports science, including intriguing research about the impact of marathons on brain health and myelin levels, and a rundown of exciting recent races like Chianti by UTMB, where thrilling battles for golden tickets played out. The hosts also recap their experiences at Big Alta, sharing race results, insights on pacing, and lessons learned from competing in challenging events. The episode also features a deep dive into Keely Henninger's journey as a medical student and competitive athlete. Keely reflects on the challenges of balancing her rigorous medical school schedule with her running goals, admitting that the elusive "perfect balance" is difficult to achieve. Training has become more flexible as she adapts to the stress of school and life, with racing now secondary to her academic commitments. She shares her experience at Big Alta, where she had to adjust her expectations and race strategy, understanding that her priorities have shifted, but her love for running remains strong. Keely’s reflections offer a candid look at the complexities of pursuing big goals in both medicine and athletics, emphasizing the importance of flexibility and realistic expectations when juggling demanding careers and athletic pursuits. NEW SPONSOR ALERT:   We are so excited to be partnering with rabbit as our primary apparel sponsor this year! Send us some DMS about your favorite apparel and what you would like to see built for the trail running space!    USE CODE RABBITTS10 for 10% OFF! Keep sliding into our DMs with your messages, they mean so much to us!  FOLLOW US on Instagram: @trail.society And go follow our NEW youtube channel @trailsociety_podcast   This episode is brought to you by Freetrail @runfreetrail

 In this exciting episode of Trail Society, hosts Corrine Malcolm, Keely Henninger, and Hillary Allen dive into a diverse mix of topics ranging from science news to runner safety. The episode kicks off with a reflection on Women’s History Month and International Women’s Day, followed by a discussion on recent sports science advancements, including a groundbreaking study on the possibility of female athletes breaking the 4-minute mile barrier. The trio explores a new study modeling how drafting could potentially help elite female runners like Faith Kipyegon achieve that incredible feat, revealing some surprising mathematical insights. The conversation then takes a more personal and urgent turn as the hosts dive into runner safety in response to disturbing statistics on harassment and assault experienced by runners, particularly women. Highlighting a new app called "Running Mate" designed to provide safe running companions, they discuss the growing concerns in the running community and explore how various safety measures can help runners feel more secure. With personal anecdotes and insights from recent high-profile cases, the episode sheds light on the realities of feeling unsafe while running outdoors. Tune in for a thought-provoking discussion on how the running community can foster safer, more inclusive spaces for all athletes. NEW SPONSOR ALERT: We are so excited to be partnering with rabbit as our primary apparel sponsor this year! Send us some DMS about your favorite apparel and what you would like to see built for the trail running space! USE CODE TRAILMARCH for 10% OFF! -UPF Deflector: sun hoodie with a UPF 50 rating; lightweight, breathable, quick drying; new cute pink color -Leggy Smashems: 5" compression shorts w/ storage waistband so you can ditch the fuel belt.    Keep sliding into our DMs with your messages, they mean so much to us!  FOLLOW US on Instagram: @trail.society And go follow our NEW youtube channel @trailsociety_podcast   This episode is brought to you by Freetrail @runfreetrail  

In episode 95 of Trail Society, hosts Corrine Malcolm, Keely Henninger, and Hillary Allen sit down with two standout researchers from Stanford University—Dr. Morgan Smith and Naiomi Hunter—for an insightful conversation about the intersection of women's health, athletic performance, and wearable technology. Dr. Smith, a sport scientist, coach, and postdoctoral fellow with the Wu Tsai Human Performance Alliance at Stanford, is passionate about how physiology and metabolism influence performance, especially for women in sport. Her research is grounded in the real world, as she also coaches high school athletes, lifts weights, and enjoys time outdoors with her dog, Reggie. Naiomi Hunter, a PhD candidate in Stanford's School of Medicine, focuses on the menstrual cycle and its impact on female athlete performance through wearable tech and biometric data. With a strong commitment to reproductive justice and healthcare equity, Naiomi’s work seeks to create more inclusive and personalized approaches to reproductive care for marginalized communities. In this episode, they explore the potential of wearables in tracking menstrual cycle data, the challenges in the current research, and why individualized training plans are key to optimizing performance. They also discuss the importance of mentorship for women of color in science, their passion for combining sport and research, and the exciting future of wearable technology in improving athletic health. Follow them here: @Goldenmo_ and @Nnahunter  SPONSORS We are so excited to be partnering with rabbit as our primary apparel sponsor this year! Send us some DMS about your favorite apparel and what you would like to see built for the trail running space! USE CODE TRAILMARCH for 10% OFF! -UPF Deflector: sun hoodie with a UPF 50 rating; lightweight, breathable, quick drying; new cute pink color -Leggy Smashems: 5" compression shorts w/ storage waistband so you can ditch the fuel belt.    Keep sliding into our DMs with your messages, they mean so much to us!  FOLLOW US on Instagram: @trail.society And go follow our NEW youtube channel @trailsociety_podcast   This episode is brought to you by Freetrail @runfreetrail

Join hosts Corrine Malcolm and Hillary Allen as they recap their experience at the Tarawera Ultramarathon in New Zealand. They discuss the challenges of balancing different training demands, listening to their bodies, and not letting one race result define them. The conversation includes reflections on training blocks, race outcomes, and personal experiences, highlighting the importance of goal alignment and processing setbacks. They also dive into the importance of teamwork in addressing mistakes, as well as the highs and lows of race day, from the weather to the wildlife. They share insights into their respective journeys, with Hillary reflecting on the lessons learned and Corrine discussing her 50k race experience. The episode also touches on various topics in the ultra-running world, such as gender disparities in professional sports earnings and a study on the psychology of ultrarunners by Marisa Romeo. The hosts discuss the results of recent races like the Black Canyon and Tarawera, including the golden ticket runs, and offer their thoughts on what's next for them. Listener questions on nutrition, body changes, and the importance of iron levels in endurance athletes add a personal touch to the episode. Throughout, Corrine, Hillary, and the team encourage listeners to invest in themselves and embrace the unpredictable nature of training and racing. SURVEY/STUDY ALERT: A study by listener Marisa Romeo, M.S. who is a Doctoral Candidate in Sport & Performance Psychology @ the University of Western States.  She is aiming to contribute to the broader conversation on mental performance in our sport. She is looking into the psychology and the flow state in ultrarunners.   The study is open to any ultrarunner 18 or older with a race scheduled between now and June 1, 2025. It involves completing two brief surveys—one before and one after their race—each taking about 10 minutes. After the race, participants will receive an email with a link to complete the follow-up survey. LINK TO SURVEY HERE: https://westernstates.qualtrics.com/jfe/form/SV_9WTXpYONpjOQwJM.    NEW SPONSOR ALERT: We are so excited to be partnering with Rabbit as our primary apparel sponsor this year! Send us some DMS about your favorite apparel and what you would like to see built for the trail running space!   Keep sliding into our DMs with your messages, they mean so much to us!  FOLLOW US on Instagram: @trail.society And go follow our NEW youtube channel @trailsociety_podcast   This episode is brought to you by Freetrail @runfreetrail

In Episode 94 of Trail Society, hosts Corrine Malcolm and Hillary Allen recap their experience at the Tarawera Ultramarathon in New Zealand. They discuss the challenges of balancing different training demands, listening to their bodies, and not letting one race result define them. The conversation includes reflections on training blocks, race outcomes, and personal experiences, highlighting the importance of goal alignment and processing setbacks. They also dive into the importance of teamwork in addressing mistakes, as well as the highs and lows of race day, from the weather to the wildlife. They share insights into their respective journeys, with Hillary reflecting on the lessons learned and Corrine discussing her 50k race experience. The episode also touches on various topics in the ultra-running world, such as gender disparities in professional sports earnings and a study on the psychology of ultrarunners by Marisa Romeo. The hosts discuss the results of recent races like the Black Canyon and Tarawera, including the golden ticket runs, and offer their thoughts on what's next for them. Listener questions on nutrition, body changes, and the importance of iron levels in endurance athletes add a personal touch to the episode. Throughout, Corrine, Hillary, and the team encourage listeners to invest in themselves and embrace the unpredictable nature of training and racing. SURVEY/STUDY ALERT: A study by listener Marisa Romeo, M.S. who is a Doctoral Candidate in Sport & Performance Psychology @ the University of Western States.  She is aiming to contribute to the broader conversation on mental performance in our sport. She is looking into the psychology and the flow state in ultrarunners.   The study is open to any ultrarunner 18 or older with a race scheduled between now and June 1, 2025. It involves completing two brief surveys—one before and one after their race—each taking about 10 minutes. After the race, participants will receive an email with a link to complete the follow-up survey. LINK TO SURVEY HERE: https://westernstates.qualtrics.com/jfe/form/SV_9WTXpYONpjOQwJM.    NEW SPONSOR ALERT: We are so excited to be partnering with Rabbit as our primary apparel sponsor this year! Send us some DMS about your favorite apparel and what you would like to see built for the trail running space!   Keep sliding into our DMs with your messages, they mean so much to us!  FOLLOW US on Instagram: @trail.society And go follow our NEW youtube channel @trailsociety_podcast   This episode is brought to you by Freetrail @runfreetrail

In Episode 93 of Trail Society, Corrine, Keely, and Hillary discuss the latest athlete contract news as the new year continues, touching on Keely's decision to forgo a formal sponsorship, Hillary's experience renegotiating with Brooks, and Corrine's new role with HOKA. The episode also celebrates National Girls and Women in Sport Day, highlighting key updates in women’s sports, including exciting new sponsorships and efforts toward greater parity in gravel cycling. With upcoming races like Black Canyon 100km and Tarawera, the ladies dive into the growing excitement in the endurance sports world. The episode also takes a deep dive into iron deficiency and supplementation, exploring its critical role in endurance and athletic performance, particularly for female athletes. With insights into how iron impacts energy levels, aerobic capacity, and recovery, the trio breaks down key metrics like hemoglobin, ferritin, and transferrin saturation, emphasizing the importance of a balanced approach to iron supplementation. Additionally, the team tackles creatine supplementation and its potential benefits for female endurance athletes, discussing its impact on muscle function and performance during key hormonal life stages. Keep sliding into our DMs with your messages, they mean so much to us!  FOLLOW US on Instagram: @trail.society And go follow our NEW youtube channel @trailsociety_podcast This episode is brought to you by Freetrail @runfreetrail NEW SPONSOR ALERT: We are so excited to be partnering with Rabbit as our primary apparel sponsor this year! Send us some DMS about your favorite apparel and what you would like to see built for the trail running space!   Articles Effects of Oral Iron Supplementation on Blood Iron Status in Athletes: A Systematic Review, Meta-Analysis and Meta-Regression of Randomized Controlled Trials  https://www.researchgate.net/publication/378488071_Effects_of_Oral_Iron_Supplementation_on_Blood_Iron_Status_in_Athletes_A_Systematic_Review_Meta-Analysis_and_Meta-Regression_of_Randomized_Controlled_Trials The Global Prevalence of Iron Deficiency in Collegiate Athletes: A Systematic Review and Meta-Analysis https://www.sciencedirect.com/science/article/pii/S2095254624001674 Does Creatine Supplementation Enhance Performance in Active Females? A Systematic Review  https://www.mdpi.com/2072-6643/17/2/238#:~:text=5.-,Conclusions,no%20benefit%20compared%20to%20placebo.

In this episode of Trail Society, Dr. Sarah Lesko, the Executive Director of the non-profit Bras for Girls, joins the hosts to share her unique journey from collegiate running at Yale to her work in medicine and community health. Dr. Lesko discusses how her passion for running, coupled with her background as a family doctor and public health advocate, led her to co-found Bras for Girls, a program dedicated to providing sports bras to girls, ensuring they have the support they need to participate confidently in sports and physical activities. She reflects on her time with Oiselle, the women’s running apparel brand, and how that experience shaped her understanding of women’s sportswear needs, ultimately fueling her commitment to addressing a critical gap in girls’ athletic participation. The conversation also delves into the evolution of Bras for Girls, a program that quickly outgrew expectations as requests for bras and support came flooding in. Dr. Lesko discusses the challenges and rewards of scaling the program, the immediate impact it’s had on young athletes, and the importance of community-driven solutions for addressing these often-overlooked issues. She also touches on her time as a middle school coach and how it influenced her approach to the program. Looking ahead, Dr. Lesko shares her vision for the future of Bras for Girls and how it continues to empower young girls to be active, healthy, and confident in their physical pursuits. Follow Sarah here: @drlesko  Donate or become a volunteer with Bras for Girls: www.brasforgirls.org    Keep sliding into our DMs with your messages, they mean so much to us!  FOLLOW US on Instagram: @trail.society And go follow our NEW youtube channel @trailsociety_podcast   This episode is brought to you by Freetrail @runfreetrail   NEW SPONSOR ALERT: We are so excited to be partnering with Rabbit as our primary apparel sponsor this year! Send us some DMS about your favorite apparel and what you would like to see built for the trail running space!   Sources: No, exercise is not better than antidepressants or therapy, according to new study: “It is crucial to communicate science honestly.”  https://acrobat.adobe.com/id/urn:aaid:sc:EU:47740ba3-20fc-4d44-a008-517b85fc12cd?utm_source=substack&utm_medium=email  

In this episode of Trail Society, Corrine Malcolm, Hillary Allen, and Keely Henninger dive into the topic of goal setting for athletes, focusing on the importance of aligning both goals and values to enhance performance and motivation. They discuss the common tension between being process-oriented versus outcome-driven, and how athletes often get caught up in the race calendar without understanding their deeper "why" or core values. The conversation emphasizes how discovering your personal "North Star"—the driving force behind your actions—can help avoid burnout and misalignment, leading to more fulfilling and sustainable progress. The trio also reflects on the challenges of staying consistent with basic principles, even when more glamorous solutions seem tempting. Drawing from insights in Brad Stulberg's work, they stress the value of focusing on the process itself rather than obsessing over the outcome. The episode encourages athletes to embrace their core values—whether it’s perseverance, integrity, or self-improvement—and use them as guiding principles throughout their training and race journeys. Ultimately, they highlight that true success lies in the commitment to consistent, incremental effort rather than expecting a singular goal to change one's life.   Keep sliding into our DMs with your messages, they mean so much to us!  FOLLOW US on Instagram: @trail.society And go follow our NEW youtube channel @trailsociety_podcast   This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK   Citations:  Master of Change: Brad Stulberg   More stats on 2024 women’s sports :https://www.togethxr.com/blogs/guides/by-the-numbers-2024?_kx=lrdFRyNT-PlztwSbxDjX88wCmSuos977_JoL3d_VE5BOntfP8JIuz4SPKCi2tKL_.UMrVFv  

In Episode 90 of Trail Society, we sit down with Leela Srinivasan, the CEO of Parity Now, a pioneering platform that aims to close the gender income and opportunity gap in professional sports. Parity, founded in 2020, works with over 1,000 women athletes across 80+ sports, from archery to weightlifting, empowering athletes through impactful brand partnerships. Leela, a runner, mother, and passionate advocate for women's sports, brings her unique perspective to the conversation, exploring how her platform is reshaping the future of women's athletics. Her leadership at Parity is focused on tackling the financial inequities faced by female athletes, with an emphasis on securing meaningful sponsorships and creating long-term opportunities for women in sports. A key highlight of this episode is the release of Parity's groundbreaking research, "Beyond the Game: Exposing The Economic Realities of Professional Women Athletes". The study sheds light on the harsh financial realities faced by many female athletes, with findings such as 50% reporting a negative or zero net income, and 74% working another job to make ends meet. Leela discusses the contrast between the booming investment in women’s sports leagues, like the NWSL and WNBA, and the ongoing struggles for athletes themselves. Despite these challenges, the research also highlights the potential for growth in women’s sports, with consumers increasingly backing brands that support female athletes. Leela’s insights into the disparity between league success and individual athlete earnings offer a sobering look at the financial landscape, while also providing a call to action for brands and fans to invest in women’s sports to create lasting change.   Follow Leela on LinkedIn: https://www.linkedin.com/in/leelasrinivasan/ Learn more or partner with Parity Now: https://paritynow.co/ Parity Report: https://20518965.fs1.hubspotusercontent-na1.net/hubfs/20518965/Parity%20Athlete%20Survey%20Report_Dec2024.pdf Sponsors: This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK & Our Title Sponsor is The Feed!!! Follow the link to get $20 to spend every quarter ($80 every year!): https://thefeed.com/trailsociety + a cool Trail Society water bottle!   Keep sliding into our DMs with your messages, they mean so much to us! @trail.society   Study participants needed for NSAID use in ultra endurance https://app.onlinesurveys.jisc.ac.uk/s/ljmu/nsaid-use-in-ultra-running?fbclid=PAY2xjawGrFxRleHRuA2FlbQIxMQABpvuapRmCwZbGr1EUWHfwFKESpScIckcrKajtfiwy76m7LfUWDQh9r-lFBA_aem_Vvg3cX6CUqqjF0uPWb2JbQ Citations: Díaz‐Lara, Javier, et al. “Delaying Post‐Exercise Carbohydrate Intake Impairs Next‐Day Exercise Capacity but Not Muscle Glycogen or Molecular Responses.” Acta Physiologica, 12 Sept. 2024, https://doi.org/10.1111/apha.14215.