Fueling Science: Carbs, Protein, and Creatine with Gnarly Nutrition CEO Shannon O'Grady

Coach Loretta and Coach Lindsay sit down with Dr. Scott McLean (Michigan Medicine) to talk all things sun protection for runners, along with a new initiative called Sunbeasts. They cover why runners are especially at risk for sun damage, how to monitor moles and skin changes, and practical ways to protect yourself—like choosing effective SPF, reapplying strategies, and using protective clothing. The conversation also touches on real-world application at major endurance events like UTMB, Western States (WSER), and the Huron 100.

Coach Loretta and Coach Lindsay are joined by Shannon O'Grady, CEO of Gnarly Nutrition, for a deep dive into the science behind fueling performance. From NSF certification—and why it matters for athletes—to breaking down the roles of carbohydrates, protein, and creatine, this episode gets nerdy in the best way. Whether you're a runner looking to optimize your nutrition or just curious about what actually works (and what's hype), this conversation delivers both expert insight and practical takeaways you can apply right away.

Coach Loretta and Coach Lindsay dig into the moments before the race: getting to the starting line, DNFs, and the fine line between being prepared and under prepared. We share honest stories and coaching tips, and mindset shifts for athletes and everyday people who feel "not ready" even when they are  Learn how to decide whether you should run a race, the real dangers of racing without proper training, and why pushing to finish can sometimes do more harm than good and how to overcome perfectionism so you actually get to the start line.. This episode balances mindset work with safety-first guidance for athletes and everyday people who want to start, finish, and do it well. Subscribe for more coaching conversations, leave a review if this episode helped you make better race-day choices, and share with someone facing a big start line.

Join Coach Loretta and Coach Lindsay on this episode of the Dirt Trail Running Podcast as we break down the latest marathon world records. We dive into practical trail-tested advice on preventing and treating blisters, staying properly hydrated, and dialing in your electrolyte strategy for better performance. Whether you're training for your next race or just hitting the trails, this episode is packed with tips to keep you running strong and feeling your best.

Get ready to hit the trail with the Dirt Trail Running Podcast! In this episode, co-hosts Coach Loretta and Coach Lindsay sit down with special guest Josh Sprague, CEO of Orange Mud and Seven Clay. Dive into the world of innovative trail running gear as Josh shares the story behind their products, the development process, and how his experience competing in over 500 endurance races fuels every idea. Whether you're a seasoned runner or just starting out, this episode is packed with insights and inspiration to elevate your trail game. Lace up and tune in!

In this episode of The Dirt, Coach Loretta and Coach Lindsay dive into the art and science of crewing and pacing for ultramarathons. Whether you are stepping up to support a friend for the first time or you're a seasoned veteran looking to sharpen your skills, the coaches share essential strategies for success. They discuss how to create an efficient crew station, the mental game of pacing a struggling runner, and the logistical "must-haves" that keep a race on track. From managing nutrition and gear transitions to knowing when to offer tough love or quiet encouragement, this episode is a masterclass in being the ultimate support system on the trails.

Coach Lindsay and Coach Loretta are back with a practical episode on spring and summer race prep—how to safely transition out of winter training, build intensity and volume without overdoing it, and stay adaptable as the weather changes. They dig into hydration and electrolytes (yes, even in winter), sweat-loss testing, and why "training the gut" matters long before race day—especially for hot, humid events. You'll also hear tips on fueling and race-week routines, preventing chafing and other heat-related issues, plus a candid discussion on carbon-plated shoes: when they can help, why they're not ideal for daily training, and how to break in race shoes the smart way. The episode wraps with reminders to keep strength training in the mix and focus on the controllables when conditions don't go as planned.

In this episode of The Dirt, Coach Loretta and Coach Lindsay break down the strategy of hill training. Whether you are gearing up for a technical trail race, a grueling mountain ultra, or a hilly road marathon, the coaches share essential tips for tackling both the climbs and the descents. Tune in for practical suggestions on building uphill strength, mastering downhill technique, and mental strategies to help you conquer any elevation profile on your race calendar.