She Runs Ultras

Ep. 222 - My First 50k with Robie Sullivan

24 May 2024

Contributed by Lukas

In this episode I'm chatting with newly minted ultra runner, Robie Sullivan.  Robie is a member of my private coaching group and the journey to ...

Ep. 221 - Visualize The Start

17 May 2024

Contributed by Lukas

If you're feeling scared, nervous, worried about your upcoming race - do this with me!  In this episode I'm going to take you through a sho...

Ep. 220 - How To Go To The Next Level 📈

10 May 2024

Contributed by Lukas

One of the hardest lessons that I've had to learn in ultra training is how to make choices.   Now this might sound silly, but learning how to ma...

Ep. 219 - From Self Proclaimed 'Fat Kid' To Running Across Iceland

03 May 2024

Contributed by Lukas

In this episode I'm chatting with my client, Diana Hall, about her upcoming big, scary goal: a 10 day stage race across Iceland!  I thought it w...

Ep. 218 - The Cheat Code To Crewing Your Next Race

26 Apr 2024

Contributed by Lukas

Susannah suggested that I do an episode on CREWING - so here it is!  In this episode we talk about: what a crew is, when to use them, what they are r...

Ep. 217 - The Dangers Of Being on Autopilot

19 Apr 2024

Contributed by Lukas

In this episode, I share a quote from Dr. Joe Dispenza that will help you shift how you think about things if you're struggling with your trainin...

Ep. 216 - What To Do When The Fear Takes Hold

12 Apr 2024

Contributed by Lukas

I think that we can all agree that the fear we experience at the beginning (or during the early stages of training) is REAL!  After the initial high ...

Ep. 215 - How To Integrate Chiropractic Care with Dr. Matthew Allen

05 Apr 2024

Contributed by Lukas

In this episode I'm chatting with Dr. Matthew Allen of Elevate Chiropractic in Keene, NH.  We talk about a bunch of stuff including:  the role ...

Ep. 214 - If I Could Give You One Piece of Advice...

29 Mar 2024

Contributed by Lukas

It would be this: DON'T QUIT.  Quitting will slow you down.  It'll chip away at your confidence and it will have you caught in a never end...

Ep. 213 - Movement, Massage, & Running Ultras with Kat Wood

22 Mar 2024

Contributed by Lukas

In this episode I'm chatting with my long time friend, Kat Wood.  She's a yoga teacher, massage therapist, business owner, and ultra runner...

Ep. 212 - My First 50k with Kym Mercier

15 Mar 2024

Contributed by Lukas

Listen in as I chat with newly minted ultra runner: Kym Mercier.  She's a total badass and not only does she run ultras, but she also competes i...

Ep. 211 - Listener Questions Answered

08 Mar 2024

Contributed by Lukas

In this episode I'm answering YOUR questions!  Do you get the bulk of your mileage from your back to back long runs? How often do you incorporat...

Ep. 210 - The Ups & Downs Of The Last 7 Days

01 Mar 2024

Contributed by Lukas

It's been 7 days since I injured my left ankle.  In this episode I'm going to share some of the behind the scenes stuff including all emoti...

Ep. 209 - Life Update 🤯

23 Feb 2024

Contributed by Lukas

I seriously can't make this sh*t up.  Here's a quick recap of the last 2 weeks and what the next few weeks (or months) is going to look lik...

Ep. 208 - What To Do If You Get Sick 🤒

16 Feb 2024

Contributed by Lukas

I'm 90 days out from my first race and on Monday, I came down with the flu.  0/10. Definitely don't recommend it.  But it did give me some...

Ep. 207 - You're Not A Real Ultra Runner Unless...

09 Feb 2024

Contributed by Lukas

I'm betting you've said this to yourself at least once or twice.  We all have a preconceived notion of what it means to be a "real&quo...

Ep 206 - You Can't Be Mediocre 364 Days A Year

02 Feb 2024

Contributed by Lukas

I can't remember where I heard or read this quote (or who to attribute it to) but I think it should be the battle cry for ultra runners in traini...

Ep. 205 - Where To Spend Your Money If You're New To Ultra Running

26 Jan 2024

Contributed by Lukas

I feel like ultra running has gotten a bad rap for being an expensive sport...and yes - on some level it is expensive...I don't think it necessar...

Ep. 204 - 4 Running Workouts That Should Be In Your Plan

19 Jan 2024

Contributed by Lukas

Ever wondered what types of run workouts you should be doing?  I've got you covered.  Today we're talking about 4 different workouts you n...

Ep. 203 - How To Bridge the Gap From Half/Full to 50k

12 Jan 2024

Contributed by Lukas

Have you ever wondered how to get from the half or full marathon distance to running your first 50k?   Well, in this episode I'm going to give y...

Ep. 202 - 15k A Day

05 Jan 2024

Contributed by Lukas

How many steps are you logging a day?  Are you training for your first ultra this year?  Then this episode is for you!  Here's an easy way tha...

Ep. 201 - What's It All About?

29 Dec 2023

Contributed by Lukas

In this episode, I'm explaining more in depth about the She Runs Ultras Membership and The Run Your First 50k program.   🎧 Listen as I give ...

Ep. 200 - The 12 Lessons Ultra Running Has Taught Me

25 Dec 2023

Contributed by Lukas

Merry Christmas 🎄 Y'all!  I thought it might be fun to do a themed episode all about the lessons that ultra running has taught me...et voila!...

Ep 199 - Behind The Scenes Coaching with Hannah Jarvis

22 Dec 2023

Contributed by Lukas

In this episode, you're going to get to listen in on a private 1:1 coaching session I did a few weeks ago.  Hannah (who's a member of the R...

Ep. 198 - What, How, & Why of Food with Jordana Edelstein

15 Dec 2023

Contributed by Lukas

Jordana Edelstein is a behavior, nutrition, and body image coach that's on a mission to help you learn to trust yourself around food, lose fat, a...

Ep. 197 - You Need To Get More Reps

12 Dec 2023

Contributed by Lukas

The way that I've been able to go from 50k to 200 miles is by using THIS CONCEPT. Give it a listen and let me know if it resonates with you!  💥...

Ep. 196 - How To Set Up A Looped Course Aid Station

08 Dec 2023

Contributed by Lukas

If you've got a looped race planned for this year, you're going to love this episode. We're talking about how to set up your aid stati...

Ep. 195 - You Should Be Proud

04 Dec 2023

Contributed by Lukas

🏆 Here's to being proud of your running accomplishments! 💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️ GET THE FREE ULTIMATE 50K TRAINING ...

Ep. 194 - I Took A Whole Year Off 😱

01 Dec 2023

Contributed by Lukas

In this episode I talk about how I didn't do a single race in 2023 and my thoughts about taking a whole year off.  💥 JOIN THE 30 DAY SHAKEDOW...

Ep. 193 - My First 50k with "The BABS"

24 Nov 2023

Contributed by Lukas

In this episode I'm chatting with not one, not two, but THREE newly minted ultra runners: Laurie Hartman, Rachael Sutherland, and Tracy Crow. The...

Ep. 192 - This Is My Fatal Flaw When Choosing Races

20 Nov 2023

Contributed by Lukas

One of my fatal flaws is that when I'm considering a race, I tend to evaluate whether other not I can do it based on my fitness right then in tha...

Ep. 191 - Don't Let Them Get In Your Head!

17 Nov 2023

Contributed by Lukas

Fresh off a 1-1 conversation with a member of the She Runs Ultras community, I hit record to share my thoughts about unsolicited advice and mental tou...

Ep. 190 - Not Another Holiday Survival Guide

10 Nov 2023

Contributed by Lukas

In this episode I'm sharing my daily non negotiables, the things I do everyday that anchor me and set me up to have an amazing day...no matter wh...

Ep 189 - My First 100k with Miranda Porritt

03 Nov 2023

Contributed by Lukas

In this episode I'm chatting with newly minted ultra runner, Miranda Porritt, but there's a twist.  Instead of doing a 50k, Miranda did 100...

Ep. 188 - Top 10 Strength 💪🏼 Movements For Runners

27 Oct 2023

Contributed by Lukas

If you've struggled to integrate strength into your training routine, this one's for YOU! In this episode I'm sharing my thoughts on s...

Ep. 187 - My First 50k with Julie Jenkins

20 Oct 2023

Contributed by Lukas

Listen in as I talk to newly minted ultra runner: Julie Jenkins. Julie has been an athlete nearly all her life, going from road running, to triathlons...

Ep. 186 - 3 Off-Season Mistakes To Avoid

13 Oct 2023

Contributed by Lukas

I was looking back through my podcast episodes, and I can’t find one where I talk about the off-season 🤦🏻‍♀️ maybe I’m wrong, but I do...

Ep. 185 - My First 50k with Larissa Trongard

06 Oct 2023

Contributed by Lukas

This episode features my conversation with newly minted ultra runner, Larissa Trongard.  Larissa didn't start out as a runner and she was able t...

Ep. 184 - "Anyone else lost without a training plan?"

29 Sep 2023

Contributed by Lukas

Allison from the Run Your First 50k Facebook group posted this a couple weeks ago: "Anyone else feeling lost without a training plan?As some of y...

Ep. 183 - 7 Factors That Influence Heart Rate

22 Sep 2023

Contributed by Lukas

In this episode, we talk about the 7 factors that can influence your heart rate.  This is especially important if you choose to train with heart rate...

Ep. 182 - ♥️ Heart Rate Zones vs. RPE - Which One Is Better?

15 Sep 2023

Contributed by Lukas

Do you know the difference between heart rate training and rate of perceived exertion? Back when I first started doing ultras, I had no clue about ei...

Ep. 181 - "To Do Something BIG, You Have To Embrace Danger."

08 Sep 2023

Contributed by Lukas

“To do something big, you have to embrace danger.  The way to ensure that danger doesn’t kill you is to be sufficiently trained so that you can g...

Ep. 180 - 🥱 Totally Exhausted After A Long Run? This One Is For YOU!

01 Sep 2023

Contributed by Lukas

Back when I was training for road marathons, I used to come home at the end of my long weekend runs, collapse on my couch, and sleep for hours. Physic...

Ep. 179 - Another Year Of Almost

25 Aug 2023

Contributed by Lukas

Have you ever tried to hit a goal year after year, only to realize you were going about it all wrong?  I have!  For years I tried to complete a sub-...

Ep. 178 - My First 50k with Jessica Spissinger

18 Aug 2023

Contributed by Lukas

Listen in as Jessica and I talk about her progression to becoming a runner.  From failing the Presidential Fitness Test (if you know, you know!) to r...

Ep. 177 - Mindset Is Everything

11 Aug 2023

Contributed by Lukas

If you're questioning why you signed up for an ultra in the first, if you're worried about being too slow, or feeling like you're just ...

Ep. 176 - The Daily Shakedown

04 Aug 2023

Contributed by Lukas

Download, save, bookmark this episode!  In this episode I explain what the hell a 'Daily Shakedown' is and we do one "live" toget...

Ep 175 - 10 Tips For Avoiding Burnout

28 Jul 2023

Contributed by Lukas

You can get 'burnt out' on running at any distance so in today's episode, I'm giving you a list of 10 things I've done to hel...

Ep. 174 - My First 50k with Lauren Welle

21 Jul 2023

Contributed by Lukas

In this episode, I'm chatting with 'newly minted' ultra runner, Lauren Welle.  I've known Lauren for a while now and I can't...

Ep. 173 - 3 Things That Will Supercharge Your Goals

14 Jul 2023

Contributed by Lukas

In this episode, I share 3 things I've been incorporating into my goal setting habits/routines that have helped me get better, faster results!Foc...

Ep. 172 - "Common But Not Normal" with Dr. Becka Lyons

07 Jul 2023

Contributed by Lukas

In this episode I'm chatting with Dr. Becka Lyons about the pelvic floor and why it's an important aspect of your runner's body that yo...

Ep. 171 - Backyard Ultras & Mental Skills with Dr. Alison Roy

30 Jun 2023

Contributed by Lukas

I love geeking out over the mental skills required to complete an ultra and luckily so does Dr. Alison Roy!  Listen in as we talk about: how she got...

Ep 170 - Our Pemi Loop Adventure

23 Jun 2023

Contributed by Lukas

My friends and I attempted the Pemi Loop in the White Mountains...here's how it turned out!  💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️ GE...

Ep. 169 - 6 Things That Can Take You Down On Race Day

16 Jun 2023

Contributed by Lukas

In this episode Meghan shares 6 things that could potentially take you down on race day, meaning they could cause you to DNF.  The 6 things are (in n...

Ep. 168 - We're All Designed To Sleep with Risa Gabrielle

09 Jun 2023

Contributed by Lukas

In this episode, Risa shares some tips for: What do to early in the day to set yourself up for a good night's sleepHow to bounce back after you&...

Ep. 167 - ❓"How To Know When To Give Up On Your Big Goal?"

02 Jun 2023

Contributed by Lukas

I'm sharing a recent DM I got that asks the question: "How do you know when it's time to give up on your big goal?" Listen in as ...

Ep. 166 - 📚"The Only Thing More Infectious..."

29 May 2023

Contributed by Lukas

I just finished reading David Goggins' book 'Never Finished' and something he said resonated with me...listen in as a I share my though...

Ep. 165 - ✅ Never Miss Another Race Cut Off

26 May 2023

Contributed by Lukas

In this episode, I share my secret weapon for making sure I don't miss a race cut off. Open up your favorite spreadsheet and let's build a R...

Ep. 164 - The Best Way To Change Your Life

22 May 2023

Contributed by Lukas

This episode is a shameless plug for running your first or farthest ultra! Enjoy! 💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️ GET THE FREE ULTIMA...

Ep. 163 - 7, 4, 3, 1...

19 May 2023

Contributed by Lukas

In this episode I'm sharing my formula for how to piece together your weekly training sessions. If you're looking for more FRC resources...H...

Ep. 162 - Your Training Won't Be Perfect

15 May 2023

Contributed by Lukas

In this episode we're talking about the simple fact that your training won't be perfect, but that shouldn't stop you from pursuing your...

Ep. 161 - What's The 💩 Protocol?

12 May 2023

Contributed by Lukas

If you've ever wondered what the etiquette is for pooping in the woods, this episode is for you!  💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️...

Ep. 160 - Don't Lower The Goal Just To Feel Better

08 May 2023

Contributed by Lukas

Thinking about changing your running goal so that you don't have to feel scared, worried, nervous, overwhelmed?  In this episode, I'll tell...

Ep. 159 - What To Put In Your Drop Bag 🧳

05 May 2023

Contributed by Lukas

In this episode I'll share the items I recommend you put in your drop bag at  your next race. 💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️ ...

Ep. 158 - Celebrate The Wins

01 May 2023

Contributed by Lukas

In this episode, I'm sharing what NOT TO DO when it comes to celebrating your training / racing wins. Plus, I'm sharing a bunch of WINS fro...

Ep. 157 - The Solution To Sciatic Pain

28 Apr 2023

Contributed by Lukas

In this episode I'm sharing the backstory of my sciatic pain and giving you 2 exercises to help eliminate yours! SIGN UP FOR KINSTRETCH FOR RUNNE...

Ep. 156 - Situations You Can't Handle

24 Apr 2023

Contributed by Lukas

The first year that I did the Ragged 75 stage race, I wasn’t sure if I would be able to complete all 3 days.  At the end of day 2, I vividly rememb...

Ep. 154 - Don't Let The Negative Thinkers Pull You Down

17 Apr 2023

Contributed by Lukas

When I first told my family that I was going to run a marathon…many of them expressed concerns but some were downright negative about the whole thin...

Ep. 153 - Carbs, Carbs, Carbs with Julie Shobe

14 Apr 2023

Contributed by Lukas

If you haven't already, make sure you go back and listen to our first conversation (episode 101 of the podcast). In this episode, we answer liste...

Ep. 152 - You Have To Commit To The Goal Plus...

10 Apr 2023

Contributed by Lukas

One of the things that I’ve learned over the last few years of training is that it’s not enough to just set a big scary goal. You have to commit ...

Ep. 151 - If Your Habits Could Talk...

07 Apr 2023

Contributed by Lukas

If your habits could talk, what would they say?  Would they say you're on track to hit your goals or would they say you're grasping at stra...

Ep. 150 - Don't Look Where You Don't Want To Go

03 Apr 2023

Contributed by Lukas

In this episode I share a story about learning to mountain bike (on some of the hardest trails ever) and how it reminded me of this phrase....💥 JOI...

Ep. 149 - Listener Question: "Am I wrong for training with such high mileage?"

31 Mar 2023

Contributed by Lukas

In this episode I'm answering a listener question about how much mileage to do for a 50 miler. 💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️ ...

Ep. 148 - It's All About Perspective

27 Mar 2023

Contributed by Lukas

In this episode I cover some of the stuff that's happened recently in my world and the perspective shift it's given me (that I'm passin...

Ep. 147 - Listener Question: What Running Pack Do You Use?

24 Mar 2023

Contributed by Lukas

In this episode, I'm answering a listener email about what pack I use, why I chose it, what I love or hate about it. 💥 JOIN THE 30 DAY SHAKEDO...

Ep. 146 - Stop Arguing For Your Limitations

20 Mar 2023

Contributed by Lukas

In this episode, I'm going to share a quote that cracked my brain open and showed me how much I was arguing to stay small! When you argue for yo...

Ep. 145 - Training Curveballs & How To Deal With Them

17 Mar 2023

Contributed by Lukas

We recently had a HUGE snowstorm up here in the Northeast US and it threw a wrench in my training....so I thought it would be a good time to talk abou...

Ep. 143 - Don't Even Think About a 50k Until You Do This!

10 Mar 2023

Contributed by Lukas

In this episode I'm going to share 2 things that will set you up for a successful first 50k.  Don't even think about skipping these! 🤬Pu...

Ep. 142 - One Step Closer or One Step Further Away?

06 Mar 2023

Contributed by Lukas

Use this strategy to help you build momentum in your training so that you show up ready to rock 'n' roll on race day! 💥 JOIN THE 30 DAY ...

Ep. 141 - Starting Over...

03 Mar 2023

Contributed by Lukas

What happens when you have to start your training all over from scratch?  That's what I'm doing right now.  Listen in as I talk candidly a...

Ep. 140 - 🚘 What Kind Of Driver Are You?

27 Feb 2023

Contributed by Lukas

In this episode, I share a story about my friend in high school (that was a terrible driver 🤣) and ask you some questions that will help you uncove...

Ep. 139 - How To Transition Into Zero Drop Shoes Without Hurting Yourself

24 Feb 2023

Contributed by Lukas

Nervous about how to make the transition to zero drop shoes?  I got you covered. In this episode, I'm giving you 3 Do's and 1 Big Don&apos...

Ep. 138 - When You're About To Quit...

20 Feb 2023

Contributed by Lukas

If you're thinking about quitting your run training...this one's for you! In this episode I'm sharing a quote that I reposted on Instag...

Ep. 137 - Zone 2 Pep Talk

17 Feb 2023

Contributed by Lukas

Zone 2 got you down?  This episode is for YOU! 💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️ GET THE FREE ULTIMATE 50K TRAINING TOOLKIT 🛍️ SH...

Ep. 136 - Don't Pass Up This Opportunity

13 Feb 2023

Contributed by Lukas

Every run is an opportunity to practice for race day!  In this episode, I'll walk you through this idea and give you a valuable question to ask ...

Ep. 135 - How Many Races Per Year Is Too Many?

10 Feb 2023

Contributed by Lukas

Ashlee sent me this question and it was too good not to share with you!  Here are some guidelines  to help you determine how many races you should d...

Ep. 134 - What's Your Frequency?

06 Feb 2023

Contributed by Lukas

I've been thinking about the concept of frequency lately and how it impacts ultra training. In today's episode I'm going to talk about ...

Ep. 133 - ⚡️LIVE COACHING with Dana

03 Feb 2023

Contributed by Lukas

Listen in as I coach Dana through some of her questions about training for her upcoming 50k! 💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️ GET THE ...

Ep. 132 - Fall In Love With The Process

30 Jan 2023

Contributed by Lukas

In this episode, I'll tell you the secret to enjoying ultra training and getting better results! 💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️...

Ep. 131 - Stop Writing Checks Your Body Can't Cash

27 Jan 2023

Contributed by Lukas

What do a savings account and your ultra training have in common?  You're about to find out! 💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️ GE...

Ep. 130 - Welcome To The Club!

23 Jan 2023

Contributed by Lukas

When you surround yourself with ultra runners, it often feels like everyone you know does them!  But that's where you're wrong...in a good ...

Ep. 129 - 4 Days A Week

20 Jan 2023

Contributed by Lukas

In this episode I'm going to share why I think running 4 days a week is more than sufficient to get you to your first (or farthest) ultra finish!...

Ep. 128 - "You Are The Example"

16 Jan 2023

Contributed by Lukas

In this episode I talk about why it's important for you to lean in and embrace your roll as someone that sets the example. This episode is especi...

Ep. 127 - My First 50k with Alesia Bock

13 Jan 2023

Contributed by Lukas

Listen in as I chat with Alesia Bock about her first 50k experience.     💥 JOIN THE 30 DAY SHAKEDOWN CHALLENGE ⭐️ GET THE FREE ULTIMATE 50K...

Ep. 126 - Efficiency Is The Name Of The Game

09 Jan 2023

Contributed by Lukas

In this episode we're gonna talk about how to do less so that you can do more epic sh*it in 2023! Ask yourself these 3 questions when you're...

Ep. 125 - 🤔 "Will This Training Plan Help Me?"

06 Jan 2023

Contributed by Lukas

In this episode I share my response to an email I got about the training plan in my program.  I'm also giving you 3 things to do that will ensur...

Ep. 124 - What's It Like To Run 100 Miles?! (with Sarah Brandt)

02 Jan 2023

Contributed by Lukas

Sarah Brandt is back to tell us all about her first 100 mile experience at Ghost Train. If you haven't already, go back and listen to my previous...

Ep. 123 - Finding Your Training Sweet Spot

30 Dec 2022

Contributed by Lukas

Today we’re going to talk about something that’s very important when it comes to run training, but it’s something that you might not have heard ...

Ep. 122 - The Next 90 Days...

26 Dec 2022

Contributed by Lukas

With the new year coming up, I wanted to give you something to think about as you start to map out your running goals for 2023.   ➡️ Where you a...

Ep. 121 - My First 50k with Judy Kleis

23 Dec 2022

Contributed by Lukas

Listen in as I chat with Run Your First 50k Alumni, Judy Kleis, about her first ultra distance race. You're especially gonna love this one if you...