Trail Society

What actually goes into building a successful training plan? This week on Trail Society, Corrine and Keely are breaking down the science and art of coaching, from understanding an athlete’s training history to balancing mileage, intensity, recovery, and everyday life!Using a hypothetical runner preparing for their first 50K, they walk through how to structure a training week, gradually build volume, introduce workouts, and adapt training to individual needs. They also discuss why there’s no one-size-fits-all approach to coaching and why understanding the person behind the athlete is just as important as the miles they run.Plus, updates on Corrine’s pregnancy and running, Keely’s medical school rotations, and Harvard’s new Women in Sports Study.Follow Us:Courses and Coaching: https://livefeisty.com/courses/@[email protected] our Partners:rabbit: Visit https://www.runinrabbit.com/ and use code TRAILSOCIETY10 for 10% off your order during October. Check out the new rabbit x Trail Society Cocoon!TrainingPeaks: Visit https://www.trainingpeaks.com/ to create a free account and get two weeks of TrainingPeaks Premium for free. No code needed.ProBio: Visit https://www.probionutrition.com/ and use code TRAIL20 for 20% off your order, or 30% off plus free shipping with a subscription.

This week, we're bringing a little Dirt Church Radio into the Trail Society feed! Corrine Malcolm joins host Ali Pottinger for an honest conversation about running, motherhood, and the future of trail and ultrarunning.Corrine opens up about her fertility journey, navigating IVF, and how pregnancy has changed her relationship with running. They also explore the barriers women face in the sport, from race cutoff times and pregnancy deferral policies to representation and inclusion.Plus, Corrine shares her coaching philosophy, why consistency matters more than any single workout, and the importance of listening to your body rather than relying solely on data.A huge thank you to Ali and the Dirt Church Radio team for sharing this conversation with the Trail Society community!Follow Us:Courses and Coaching: https://livefeisty.com/courses/@[email protected] our Partners:TrainingPeaks: Visit https://www.trainingpeaks.com/ to create a free account and get two weeks of TrainingPeaks Premium for free. No code needed.

This week, Corrine Malcolm and Hillary Allen catch up after a whirlwind stretch of racing that took Hillary from Montana to Colorado, California, Washington, and Canada as she navigated her return to competition following injury. Hillary shares what it was like to line up for races without feeling fully prepared, why she decided to race her way back into fitness, and how letting go of expectations helped her rediscover the fun in competing.They dig into the psychology of performance, including the difference between approaching competition as a threat versus a challenge, why focusing on the process rather than the outcome can lead to better performances, and how athletes can redefine success when things don't go according to plan. Hillary shares practical strategies for managing race-day anxiety, building confidence, and finding joy in the process, while Corrine reflects on her own changing relationship with running during pregnancy.They also discuss new findings from the Women's Sports Foundation on the barriers keeping girls out of sports, from cost and access to representation and belonging, and what those findings mean for the future of women's athletics.Follow Us:Courses and Coaching: https://livefeisty.com/courses/@[email protected] our Partners:rabbit: Visit https://www.runinrabbit.com/ and use code TRAILSOCIETY10 for 10% off your order during October. Check out the new rabbit x Trail Society Cocoon!TrainingPeaks: Visit https://www.trainingpeaks.com/ to create a free account and get two weeks of TrainingPeaks Premium for free. No code needed.ProBio: Visit https://www.probionutrition.com/ and use code TRAIL20 for 20% off your order, or 30% off plus free shipping with a subscription.

This week, Corrine Malcolm sits down with Vivek Gowri, owner of San Francisco Running Company, for a conversation about community, representation, and what it means to help more people feel like trail running is a place where they belong. Vivek shares how he found his own running community in the Bay Area, what SFRC meant to him long before he took over the business, and how he’s approached evolving such an iconic local institution without losing what made it special in the first place.They also dig into the barriers that can make trail running feel inaccessible, why simply inviting people in is different from creating a genuine sense of belonging, and how running stores, races, and community leaders can help grow the sport rather than fight over the same existing audience. Vivek also shares the thinking behind SFRC’s women’s trail half marathon and the Get Her Over the Bridge initiative, including training support, postpartum and pregnancy deferrals, childcare grants, and a substantial prize purse designed to support both first-time participants and elite women racing at the front.Follow Us:Courses and Coaching: https://livefeisty.com/courses/@[email protected] our Partners:Use the code FEISTY2026 for 20% off at https://www.tifosioptics.comProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/rabbit: Visit https://www.runinrabbit.com/ use code: TRAILSOCIETY10 for 10% off.

This week, Corrine Malcolm and Keely Henninger nerd out on what actually happens inside your body during — and after — an ultramarathon. Using recent research alongside what we already know about endurance physiology, they work system by system through the muscle damage, inflammation, kidney stress, cardiovascular changes, neurological fatigue, immune response, metabolic shifts, and GI issues that can come with pushing your body for hours on end.They also dig into the difference between normal post-race weirdness and something worth paying closer attention to, why recovery can take much longer than simply waiting for sore legs to disappear, and what we still don’t know about the long-term effects of repeatedly racing and training at ultra-endurance volumes. Along the way, they talk about CK and rhabdo, acute kidney injury, post-race hypotension, heart remodeling, cognitive fatigue, RED-S, GI distress, and why fueling, hydration, sleep, and adequate recovery matter so much.It’s a science-heavy conversation about what your body is actually managing when you ask it to run really, really far — and why understanding that process can help you recover better and keep doing this sport for the long haul.

This week, Corrine Malcolm sits down with Jessie Diggins, Olympic champion, multiple-time World Cup overall champion, and one of the most accomplished American cross-country skiers ever, for a conversation about what happens when sport stops being your job. Now retired from professional skiing, Jessie is stepping into a very different chapter — one that includes trail running, public speaking, advocacy, and learning what it feels like to be a beginner again.They talk about identity after elite sport, what training means when there isn’t a podium waiting at the end, and how Jessie is deciding which parts of her competitive life she wants to carry forward. They also dig into her first 100-miler at Minnesota’s Superior 100, the team she brought along for the experience, what surprised her about the distance, and whether she’s caught the ultra bug.It’s a thoughtful conversation about reinvention, curiosity, and what it looks like to keep loving sport when the outcome no longer has to mean anything.Follow Us:Courses and Coaching: https://livefeisty.com/courses/@[email protected] our Partners:Use the code FEISTY2026 for 20% off at https://www.tifosioptics.comProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/rabbit: Visit https://www.runinrabbit.com/ use code: TRAILSOCIETY10 for 10% off.

This episode originally aired March 31st, 2026Olympic medalist Shannon Rowbury and pelvic health physical therapist Jess Dorrington join Corrine to talk about their new book, Strong as a Mother, and the bigger conversation around pregnancy, postpartum, and athleticism. Together, they explore what it means to stay active during pregnancy, how runners can think about returning to sport postpartum, and why strength during motherhood may look different, but no less powerful.They also dig into pelvic floor health for runners, common misconceptions around exercise during pregnancy, and why so much advice in this space can feel confusing or incomplete. Jess breaks down why pelvic health matters not just for pregnant and postpartum athletes, but for runners more broadly, while Shannon reflects on her path from Olympian to mom rediscovering joy in movement.Along the way, they talk about how Strong as a Mother came together, why the title changed from Running for Two, and what they hope athletes, moms, and active women take from the book: your body is capable of more than you think, and there is no one right way to move through this season. Shannon also shares more about her long Olympic medal journey and anti-doping advocacy.Follow Us:Courses and Coaching: https://livefeisty.com/courses/@[email protected] our Partners:Use the code FEISTY2026 for 20% off at https://www.tifosioptics.comProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/rabbit: Visit https://www.runinrabbit.com/ use code: TRAILSOCIETY10 for 10% off.

This week, Corrine Malcolm and Hillary Allen dig into one of the most important — and sometimes overlooked — parts of an athlete’s support system: finding the right coach. They talk about what actually makes a good coach-athlete fit, from communication and collaboration to goal alignment, professionalism, and whether a coach is truly invested in you as a person rather than just your performance.They also explore the red flags that can emerge once a coaching relationship is underway, why athletes should pay attention to how a coach responds when things get hard, and what it looks like when a relationship simply reaches its natural end. Plus, they walk through what to do if a coach exits at a difficult moment, how to rebuild trust in a new coach, and why self-advocacy and a broader support team can make all the difference.It’s a practical conversation about building the right team around you, asking better questions early, and remembering that you’re allowed to want a coaching relationship that actually fits.Follow Us:Courses and Coaching: https://livefeisty.com/courses/@[email protected] our Partners:Use the code FEISTY2026 for 20% off at https://www.tifosioptics.comProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/rabbit: Visit https://www.runinrabbit.com/ use code: TRAILSOCIETY10 for 10% off.

This week, Corrine Malcolm sits down with Chelsea Sodaro, Ironman World Champion, mother, and founder of Unlocking Yes, for an honest conversation about what happens when the things you want most in life seem to compete with one another. Chelsea traces her path from professional running to triathlon, the decision to become a mother at the height of her athletic career, and the uncertainty that came with wondering what pregnancy might mean for her future in sport.They also dig into the much messier reality behind Chelsea’s remarkable postpartum return and 2022 Ironman World Championship win — from breastfeeding and childcare challenges to serious mental health struggles that existed alongside tremendous professional success. Chelsea shares what she learned about the support athletes actually need, why maternity policies are only the beginning, and how projects like Unlocking Yes are helping her turn her own experience into something bigger.It’s a thoughtful conversation about motherhood, ambition, identity, and what sport could look like if women didn’t have to be extraordinary just to have the freedom to choose more than one thing.Follow Us:Courses and Coaching: https://livefeisty.com/courses/@[email protected] our Partners:Use the code FEISTY2026 for 20% off at https://www.tifosioptics.comProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/rabbit: Visit https://www.runinrabbit.com/ use code: TRAILSOCIETY10 for 10% off.

This week, Corrine Malcolm and Keely Henninger dig into one of the most common questions they hear from endurance athletes: how should runners actually strength train? They break down why lifting can improve running economy, force production, muscle recruitment, tendon strength, and durability — and why those benefits matter just as much for ultrarunners as they do for athletes chasing faster speeds.They also get practical about what strength training should actually look like, including how often to lift, where to fit it into a running week, why heavier weights and lower reps may offer runners more benefit than endless high-rep exercises, and how plyometrics and eccentric work can prepare the body for the demands of technical trails and long descents. Plus, they talk about fueling for muscle adaptation and why strength becomes even more important across different stages of life, including perimenopause and menopause.It’s a science-heavy but highly practical conversation about getting stronger, running more efficiently, and building a body that can keep doing this sport for the long haul.Follow Us:Courses and Coaching: https://livefeisty.com/courses/@[email protected] our Partners:Use the code FEISTY2026 for 20% off at https://www.tifosioptics.comProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/rabbit: Visit https://www.runinrabbit.com/ use code: TRAILSOCIETY10 for 10% off.