Lily Canter – Ultra Runner, Women's Running Coach & Co-Author of Ultra Women: The Trailblazers Defying Sexism in Sport

This week on the Tough Girl Podcast, we're joined by Lily Canter—an ultra runner, women's running coach, journalist, and passionate advocate for gender equality in sport. As co-author of the groundbreaking book Ultra Women, Lily is helping to challenge outdated narratives and spotlight the women redefining endurance running.

Lily didn't grow up considering herself sporty, but after joining a triathlon club in her 30s, she discovered a love for running that quickly evolved into a passion for ultras. What began as a spontaneous 30-mile run turned into a deeper journey into the ultra world—culminating in a 250km multi-day race across Tanzania and a growing commitment to empowering more women through education, coaching, and research.

In this episode, Lily opens up about the gaps she saw in female-specific training information, how she and co-author Emma Wilkinson tackled the research for their book, and why visibility, representation, and equity matter—on the trails and in the media. From coaching to kit, sports bras to science, Lily shares what still needs to change and how she's pushing those boundaries herself.

Whether you're curious about tackling your first ultra or passionate about equity in endurance sports, this episode offers practical insight and powerful inspiration.

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Show notes

• Who is Lilly
• Journalist who specialises in running and fitness
• A female running coach
• Ultra runner
• Lecturer at university
• Running an organisation with Emma called; Freelancing for Journalists
• Her early years…
• Not coming from a sporty family
• Growing up in Guilford, Surrey
• Playing netball consistently for most of her life
• Moving to Liverpool as a teenager
• Getting into running in her 30s
• Joining a triathlon club in her mid to late 30s
• Being inspired by an amazing running coach
• Running consistently for the past 7/8 years
• Being busy… and how her career has changed a lot
• Getting bored very easily
• Going freelance 8 years ago and it giving her the freedom to do more things and pursue her different passions
• Getting better at running and starting to enjoy it more
• Varying the types of runs and where she ran
• Building her running confidence
• Trying different races
• Starting to really enjoy running
• Her first ultra which was an accident!
• Running 30 miles on a looped course
• The relaxed, chilled, approach to ultra running
• Speaking with Emma about doing an ultra together
• The lack of information and resources especially women centric information
• Signing up to a multi-stage 100k race in Romania
• Having to figure out her training plan for herself
• Thinking about writing a book about running
• How the book came about and getting the book published
• Being inspired by the women winning races outright
• Wanting to understand why so few women were participating in ultra races
• Dividing up the research and why it was quite straightforward
• Being surprised by the records held by women in the swimming world.
• The mental side and the lessons that could be applied to her running
• What does the scientific evidence say with regards to men and women
• The social construct of difference between men and women
• The importance of being prepared and having confidence in what you know works for you
• Running 250km across Tanzania 2023
• Why it was her favourite race
• Being more aware of the setup of races and how female friendly they are
• Images of women in marketing material, website etc
• The manifesto - call to action - wanting to drive change
• Focused on 6 key areas
• The importance of female specific sports research
• What are women capable of?
• The importance of female specific training guides
• Kit which has been designed for women
• Sports bra testing
• Media coverage and commentary of women
• Equal prize money and sponsorship
• Why races should use the - She Races Guidelines
• Training for 2025/2026
• Wanting to test their limits
• Signing up for Equinox 24 - wanting to run further than they have run before (goals 65 miles +)
• She Trails race in the Peak District - August 2025
• Heading oversees to race a 5 day race in the heat… depending on recovery
• Training programs and making running work for you
• Having a coach for the past 18 months and the difference it has made
• Being more competitive in races
• How to connect with Lily on social media
• Final words of advice for other women who want to be a trail blazer
• Why you need to believe in yourself
• Push your boundaries and try hard things
• Don't be scared of challenging yourself

Social Media

Website www.lilycanter.co.uk

Instagram: @lilycanter

Linkedin: www.linkedin.com/in/lilycanter

X: x.com/lilycanter

Book: Ultra Women: The Trailblazers Defying Sexism in Sport