Born on the Trail

“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. Link to the podcast episode in bio ☝️🔗 #doping #antidoping #marathon #trailrunning #ultrarunning

The sub-2-hour marathon has been broken, but the discussion is all about doping. Why? 🤨 As trail and ultra running move toward professionalisation, with prize purses exceeding €1.15M and Olympic aspirations, we have to ask the hard question: Is our sport prepared for the potential dark side of growth? In today’s article, we break down the latest AIU data, the "Randomised Response Technique" for estimating doping prevalence, and why the current reliance on in-competition testing is a failing strategy. We often tell ourselves trail running is "too pure" for doping. History tells us that’s a dangerous myth. If we want to protect the integrity of the trails, we must demand out-of-competition testing and transparent protocols. Read the full analysis on why catching cheats is actually a sign of success, and how we can protect the future of the trails. 🔗 Link in Bio. #TrailRunning #UltraRunning #CleanSport #AntiDoping #Sub2

Meet the people behind Mindfuel 👋 These are the voices you’ll hear, sharing relatable experiences and honest perspectives about balancing humanity and sport. Over the past few months, we’ve been speaking with athletes and experts who understand the mentality it takes to train and perform. Some bring science, some bring lived experience, and all of them show up with authenticity and vulnerability. They’ve shared how they handle pressure, (re)build confidence, set goals that actually stick, and navigate the inner, often challenging parts of endurance sport that don’t always get talked about. Mindfuel is built on those conversations - guidance grounded in real experience, from everyday people who have been there. Check out our Experts here and on our website: @philiphatzis1 from @tritrainingharder , @brant_stachel from @fastandfreecoaching , @in_the_jesky , @jonathanvangeuns from @wayboundrunning @gracefullrunning , @new.man.codes , @bornonthetrail We’re dropping weekly interviews with these individuals over on our YouTube and Spotify channels. Links in bio.

Oh my gosh, we’re live! Mindfuel is officially ready to help amateur endurance athletes train their brains. This started from the lived experience of finding that mental fitness training isn't as accessible as physical training plans or nutrition information. Yet endurance athletes spend countless hours in their own heads, and their ability to meet their goals is dependent on what's going on in there. Mindfuel is a place built specifically to help train those internal conversations to be helpful. We've carefully curated loads of relatable resources around five Fuel Groups, making it easy for you to find what you need, when you need it. If you’re training for something for the first or hundred-and-first time, coming back from injury, or just wanting to enjoy some daily movement, there is something for you. Complete the Find Your Focus check-in to guide you to the right starting point → mindfuel.fit We’re so excited for you to dive in! And big thanks to the experts and athletes who have contributed to the foundational content on Mindfuel: @philiphatzis1 from @tritrainingharder , @brant_stachel from @fastandfreecoaching , @in_the_jesky , @jonathanvangeuns from @wayboundrunning @gracefullrunning , @new.man.codes , @bornonthetrail

The 2026 ACSM Position Stand on Resistance Training provides a data-driven reality check for endurance athletes. Synthesizing data from 137 systematic reviews and over 30,000 participants, this update offers a clear blueprint for performance without the noise of typical gym dogma. The findings suggest that for endurance athletes, the goal of resistance training is not complexity, but specific intent. To build resilient, powerful legs for the trail, the evidence prioritizes: - Movement Velocity: High intent during the lift translates best to running economy. - Progressive Overload: Systematic increases in stress drive adaptation, not complex periodization. - Strategic Recovery: Training 2–3 repetitions short of failure yields the same strength gains with significantly less recovery cost. This approach allows athletes to build the necessary strength for endurance without accumulating the metabolic fatigue that ruins tomorrow’s long run. Swipe through for the 10 key takeaways from the latest science. The full article, detailing the specific shift from off-season strength to in-season power, is available via the link in bio ☝️ #TrailRunning #UltraRunning #StrengthTraining #UphillAthlete #PowerTraining

“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. Find the entire podcast episode by clicking the link in bio ☝️ #exercisephysiology #norwegiantraining #doublethreshold #running #runningscience

We’ve all seen the "one weird trick" or "ultimate hack" headlines. But what if the data actually backed it up? In 1977, a landmark study showed a staggering 44% increase in VO2max in just 10 weeks. No genetic outliers, no secret supplements, just a very basic training protocol. 🧪 But before you overhaul your training, we need to talk about the "fine print." Scientific literacy isn't just about reading the results; it’s about understanding the context that the headlines leave out. Read my latest article to see the protocols used by world record holders, and why the "perfect" plan might be your fastest ticket to an injury. Link in bio ☝️ #SportsScience #VO2Max #TrainingPrinciples #EnduranceAthlete #DoubleThreshold

While it might sound obvious, decades of endurance science have treated the male body as the default physiological proxy. Because hormonal fluctuations create variables, and many researchers simply bypass female participants altogether to keep their lab data ""neat."" The result is that female athletes are left trying to apply hand-me-down protocols to problems that affect them differently, like REDs, ACL injuries, and iron bioavailability. Swipe through this guide to unpack the mechanisms behind these 3 potential pitfalls, and lore more about female physiology. 🔗 Dig deeper into the literature on our Substack. Link in bio! 👆 #TrailRunning #EnduranceTraining #FemaleAthlete #SportsScience #RunScience

If female athletes or male coaches are unsure how to approach issues related to the athlete’s cycle, then they could benefit from using a designated and mutually trusted third party in order to facilitate that discussion. Link to the podcast episode in bio ☝️ #femaleathlete #womenshealth #science #coaching #running

Dr. Nicky Keay thinks that an individualised and practical approach should be taken when coaching female athletes with regular cycles. If the athlete feels fine during their cycle, then proceed with training as normal. If the athlete suffers from particularly severe symptoms, then modifications could be made. Link to the entire podcast episode in bio ☝️

During our conversation, Dr. Keay mentions that all female athletes should be tracking their cycles since that is their data about themselves. Whether they use an app or pen and paper is another, more complicated, discussion. Listen to the entire podcast by clicking the link in bio ☝️ #womensperformance #coaching #science #femaleathlete #running

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-fuelling 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. Link in bio ☝️ #femaleathlete #menstration #coaching #womensperformance #womenshealth