"The Dirt" Trailrunning Podcast

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.

In this episode of the Dirt Podcast, co-hosts Coach Loretta and Coach Lindsay share a trail-tested guide to preparing for hiking or running the Grand Canyon. From smart training strategies and must-have gear to safety considerations and route planning, this episode is packed with practical nuggets to help you feel confident for your canyon adventure—whether you're going rim-to-rim or building toward your first big day on the trails.

In this episode of The Dirt, co-hosts Coach Loretta and Coach Lindsay sit down with Coach Wendy to dive into her recent journey at the Black Canyon 100k. Wendy shares an inside look at her training, the mental and physical hurdles of race day, and the invaluable experience of crossing the finish line at one of trail running's most iconic events. Whether you are preparing for your first ultra or looking for elite training insights, this conversation offers plenty of inspiration and practical takeaways.

In this episode of The Dirt, Coach Loretta and Coach Lindsay catch up on upcoming races, cold-weather training, and adapting to winter challenges. They dive into training your gut, using RPE, and staying consistent with mobility to keep you healthy and injury free.

Ever wondered if your dog could be your next running partner? In this episode of The Dirt Podcast, co-hosts Coach Loretta and Coach Lindsay are joined by special guest Coach Wendy to talk all things running with dogs. From figuring out if your dog is built to run, to how to start safely, train smart, and avoid common mistakes. We dig into pacing, surfaces, weather, gear, hydration, wild animal encounters, and how to tell if your dog is actually loving the run—or just trying to keep up. Whether you're dreaming of miles with your pup or already logging runs together, this episode will help you keep it safe, fun, and tail-wag approved.

On this episode of The Dirt Podcast, Coach Loretta and Coach Lindsay are joined by special guest Dr. Tonya Olson, DPT — physical therapist and co-author of Fix Your Feet — for a deep dive into the most overlooked (and abused) part of the ultra runner's body. We're talking all things feet, including: Plantar fasciitis Achilles issues Black toenails & blisters How the brain and nervous system influence foot pain and performance. And yes… you may have been smudged! Whether you're brand new to running or a seasoned ultra runner with battle-tested feet, this episode will help you understand why foot issues happen — and what actually helps. If your feet hurt, have hurt, or you're trying to keep them healthy for the long haul… this one's for you.

Coach Loretta is joined by physical therapist Dr. Liesle Elsey to revisit a topic many runners and active women are navigating right now: perimenopause, postpartum in perimenopause, and menopause. In this episode of The Dirt, we talk about what's actually happening in the body during hormonal shifts—and what helps. From changing recovery needs and joint stiffness to fluctuating energy and performance frustration, we share practical strategies around mobility, strength training, and recovery that support longevity and confidence. This is a grounded, honest conversation focused on helping you adapt your training—not quit it—so you can stay strong, resilient, and in the sport and life for the long run, even when the hormone roller coaster feels unpredictable. If you've ever felt "off" despite doing all the right things, this episode is for you.

In this episode of The Dirt, Coaches Loretta Tobolske-Horn and Lindsay dig into one of the most overlooked, high-impact phases of the running year: transition season. This is the season where runners reset, rebuild, and refocus — not by chasing mileage, but by tightening the processes that ultimately make performance goals possible. We break down: Why transition season is the ideal time to focus on process goals (think: consistency, strength habits, agility work, mindset, technique, movement quality, mobility, fueling routines) How process goals create the foundation for long-term performance and why outcomes get easier when you stop obsessing over them The value of working with a coach: When to start, how coaching changes your training trajectory, and what support actually looks like If you're ready to train smarter, make your running more adaptable, and build confidence heading into your next build — this episode will give you the roadmap.