Free Outside

I’m joined by Ken Seals, the creator of The Ultra Minute on Substack, for an exciting and wide-ranging episode of the podcast! Fun fact: a hurricane is what led Ken to running. We dive into the trends we hope to see emerge in 2025, bold predictions for the future of ultrarunning, and some of the key happenings during the sport’s so-called “off season.” Find the Ultra Minute on Substack: https://ultraminute.substack.com/ This conversation covers a little bit of everything: the rise of longer races like Cocodona and their growing appeal, what we can expect at Western States this year (and why it might be one of the most exciting editions yet), and the evolution of ultrarunning media. Ken also shares insights into his own journey, from thru-hiking the Appalachian Trail to starting The Ultra Minute. We talk about the impact of sustainability and technology on gear, how science and data are changing the way athletes train and recover, and why platforms like Substack and YouTube are becoming essential tools for athletes to tell their stories and connect with fans. Takeaways Ken Seals transitioned from mountain biking to ultra running after losing his bike in a hurricane. The Ultra Minute newsletter was created to provide concise updates on ultra running for busy fans. Substack is gaining popularity among ultra runners as a platform for storytelling and community engagement. David Roach's rise in the ultra running scene is creating a compelling narrative for the sport. The importance of unbiased reporting in sports journalism is emphasized in the context of ultra running. Athletes are beginning to use Substack to share their personal journeys and connect with fans. Nutrition and recovery are becoming increasingly important topics in ultra running performance. The conversation highlights the potential for science to improve training and recovery in ultra running. The dynamics of team structures in ultra running differ significantly from cycling, impacting athlete support. The discussion suggests that the future of ultra running may involve more athlete-driven content and storytelling. Personal stories in ultra running can inspire others to share their journeys. Content creation around races can elevate the sport's visibility. Emerging competitors bring fresh narratives to the ultra running scene. Longer distances are gaining popularity and changing the competitive landscape. Athletes are increasingly using their platforms for advocacy and social issues. The dynamics of competition are shifting with new athletes entering the field. The storytelling aspect of races can enhance viewer engagement. Sustainability and product longevity are becoming key focuses for brands. The rise of AI and tailored training plans may change how athletes prepare. The potential for betting on ultra running could reshape the sport's audience. Chapters 00:00 Introduction to Ultra Running and Substack 09:14 The Rise of Substack in Ultra Running 36:14 David Roach vs. The World: A New Rivalry in Ultra Running 39:52 The Impact of Personal Stories in Ultra Running 43:40 The Future of Content Creation in Ultra Running 47:40 Emerging Competitors and Storylines in Ultra Running 53:35 The Rise of Longer Distances in Ultra Running 57:17 Hot Takes and Predictions for the Upcoming Season keywords: ultrarunning, Substack, David Roach, trends 2025, ultra running news, athlete stories, heat training, nutrition, supplements, community, Ultra Running, Western States, David Roach, Content Creation, Emerging Competitors, Long Distance Running, Predictions, Athlete Stories, Trail Running, Race Coverage

In this episode, I sit down with Brooke Bjorge, the owner of Grit Sports Nutrition and an athlete herself, to dive into the critical role of sodium in endurance sports. We cover everything from the dangers of hyponatremia and how to avoid cramping in an ultramarathon, to the differences between sodium citrate and sodium chloride and why it matters for performance. Brooke also shares insights on sweat testing, building personalized hydration plans, and navigating the high-carb fueling trends in endurance racing. Whether you're training for a thru-hike, tackling a 100-miler, or just want to optimize your performance, this conversation is packed with practical tips and science-backed strategies. Follow Brooke: https://www.gritsportsnutrition.com/ takeaways Sodium is crucial for muscle contraction and cognitive function. Hyponatremia is more common than hypernatremia among athletes. Sodium citrate is better absorbed than sodium chloride. Athletes should aim to replace 60-90% of sodium losses during events. Sweat rate testing is essential for developing hydration protocols. Sodium intake can be adjusted based on environmental conditions. Recovery nutrition should include protein, carbs, and fats. Weight loss goals should not compromise athletic performance. Carbohydrate intake should be individualized based on athlete size and needs. Post-exercise hydration is critical for recovery. Sound Bites "Most people run the risk of consuming too little." "Sodium is in charge of so many essential functions." "Sodium citrate is much better absorbed by the body." "You want to replace 60 to 90% of sodium losses." "You don't want to go overboard either." "You can only right the ship to a certain extent." "Not everybody needs more carbs." "Recovery fueling and hydration is huge." Chapters 00:00 The Importance of Sodium in Athletics 03:08 Types of Sodium and Their Absorption 06:05 Sweat Rate and Sodium Replacement 09:13 Developing a Hydration Protocol 12:06 Methods of Sodium Ingestion 15:01 Addressing Sodium Deficiency During Events 17:52 Carbohydrate Intake and Performance 21:00 Navigating Weight Loss and Performance 23:49 Post-Run Recovery Strategies keywords: sodium, sports nutrition, endurance athletes, hydration, sweat rate, sodium replacement, electrolyte balance, carbohydrate intake, weight loss, recovery

In this episode of the Free Outside Podcast, I sit down with Matthew Shepard—better known as Shep—to talk all things trail running, ultra-endurance racing, and his incredible journey in the outdoors. From growing up wandering the wilderness with a rifle in hand to becoming a standout competitor in backyard ultras and the Director of Field Operations at Sinister Sports, Shep’s story is nothing short of inspiring. Follow Shep online: https://www.instagram.com/go_shep/ We dive into the unique dynamics of backyard ultras, Shep’s strategies for enduring multi-day races, and some of his wildest encounters in the Canadian Rockies—like finding a fresh moose carcass and rerouting trails to avoid bears. He shares how he balances racing with his role at Sinister Sports, including the behind-the-scenes work of creating epic 200-mile races. We also discuss the mindset it takes to embrace failure, the joy of pushing boundaries, and how challenges like these make life richer. Shep talks about his plans for the Wild Horse 200 in Wales, while I reflect on my adventures, including the Pacific Northwest Trail and Great Western Loop. takeaways -Shep has been passionate about the outdoors since childhood. -Wildlife encounters can be both fascinating and challenging during races. -The backyard ultra format allows for a unique pacing strategy. -Camaraderie among racers is crucial in long-distance events. -Mental challenges are a significant aspect of racing. -Visualization techniques can enhance performance in races. -Failure is an essential part of the racing experience. -Crew support is vital for success in long-distance events. -Shep emphasizes the importance of adaptability during races. -The trail running community is growing rapidly, with exciting new events Chapters 00:00 The Roots of a Trail Runner 14:00 Wildlife Encounters in the Outdoors 17:04 The Journey into Trail Racing 20:14 Understanding the Backyard Format 23:01 World Team Championship Explained 26:06 Camaraderie in Competition 29:00 Mental Challenges and Strategies 32:00 The Social Aspect of Racing 35:08 Navigating the Last Two 37:56 Hallucinations and Sleep Deprivation 41:02 Crew Dynamics and Support 44:58 The Struggle of Pushing Limits 50:29 Mindset and Visualization in Racing 53:01 Exploring Backyard Races 53:17 Joining Sinister Sports 56:09 Planning New Races and Routes 01:00:34 Challenges of Organizing 200-Mile Races 01:01:39 Future Plans and Upcoming Races 01:03:11 Life in Extreme Cold 01:05:07 Reflections on Adventure and Accomplishment keywords: trail running, backyard ultra, wildlife encounters, mental challenges, camaraderie, Sinister Sports, long-distance racing, Shep, World Team Championship, racing strategies

In this episode of the Free Outside podcast, I’m joined by Pete Deneen, a climate scientist, award-winning writer, and the Chief Executive of the Keep Sespe Wild Foundation. Together, we dive into the wildfires that have devastated California, including the recent LA firestorm, one of the most costly and destructive disasters in U.S. history. Find Keep Sespe Wild online Pete brings his deep knowledge of climate science and his personal experience living in the fire-prone Sespe wilderness to the conversation. We break down what makes these fires so intense, the factors fueling them, and the role of climate change in doubling extreme fire weather days. From the science behind Santa Ana winds to the surprising impacts of fire retardants like Foscheck, this episode is packed with insights you won’t find in headlines. Find Pete Deneen online We also explore the balance between living with fire and managing it, and the importance of community, conservation, and education in protecting our wildlands. Whether you’re an outdoor enthusiast, a trail runner, or just curious about the forces shaping our environment, this conversation will leave you thinking differently about fire, nature, and how we live in these landscapes. Support us at Janji.com and tell them we sent you takeaways -California wildfires are among the most destructive in U.S. history. -The interplay of wet and dry years significantly affects fire risks. -Santa Ana winds can exacerbate wildfire conditions. -Climate change has increased the frequency of fire weather days. -Defensible space around homes is crucial for fire survival. -Foscheck is a useful tool in firefighting but has environmental impacts. -Post-fire recovery can lead to ecological resilience in certain areas. -Community engagement is vital for effective fire management. -Misconceptions about wildfires often oversimplify complex issues. -Nonprofits play a key role in environmental education and stewardship. Sound Bites "These areas have evolved to burn." "Foscheck is an effective tool." "We have to coexist with fire." Chapters 00:00 Introduction to Wildfires in California 04:57 Current Situation of the Fires 07:32 Factors Contributing to Fire Risk 12:34 Understanding Santa Ana Winds 18:02 Fire Spread and Containment Challenges 21:32 Impact of Firefighting Techniques 25:52 Post-Fire Recovery and Environmental Impact 31:02 Future Mitigation and Prevention Strategies 32:46 Coexisting with Nature: A Journey with Native Plants 32:51 Hardening Communities Against Wildfires 33:27 Understanding Historical Fire Regimes 38:21 The Era of Fire Suppression and Its Consequences 39:53 Predictive Tools for Fire Awareness 43:52 Debunking Misconceptions About Wildfires 50:32 The Role of Nonprofits in Conservation and Education keywords: California wildfires, climate change, Santa Ana winds, fire management, environmental impact, community engagement, wildfire recovery, firefighting techniques, ecological resilience, wildfire misconceptions

In this solo episode of the Free Outside Podcast, I’m sharing all about my recent trip to Big Bend National Park—a week packed with hiking, backpacking, and adventure. From spotting javelinas to scrambling up Emory Peak at sunset, I dive into how this trip fits into my training for FKTs and ultra races like the Cocodona 250 and Big Horn 100. patreon.com/freeoutside I also break down my plans for 2025, including a self-supported southbound Appalachian Trail FKT attempt and exciting interviews I’ve lined up with top athletes, calendar year Triple Crowners, and more. Along the way, I talk gear tips, training insights, and even some funny moments about ghost towns, dehydrated meals, and my love for rocks. 🌟 Highlights: Why Big Bend is the perfect off-the-grid training ground Power hiking and training for long ultras My upcoming race plans: Cocodona 250, Big Horn 100, and "secret races" How You Can Support the Podcast: Subscribe, rate, and review on Apple and Spotify Check out my new Substack for weekly updates: www.FreeOutside.Substack.com I’ve got lots of exciting adventures coming up, so stick around for weekly updates and interviews. Thanks for listening, and stay elite, my friends! Chapters 00:00 Introduction to Ultra Running and Upcoming Races 05:53 The Big Bend Adventure Begins 11:14 Exploring Big Bend: Trails and Wildlife 17:00 Campsite Experiences and Cooking Adventures 23:55 Final Thoughts on Big Bend and Future Plans

In this episode of the Free Outside Show, I share my journey from ideas to goals, discussing my plans for the Appalachian Trail record and the importance of creativity in trail running. I reflect on the impact of COVID on past goals, explore the role of ketones in endurance sports, and emphasize the growth of his podcast and personal development. I also delve into fueling strategies for endurance events, highlighting the need for balance and experimentation in training. Support this content patreon.com/freeoutside takeaways -Ideas can evolve into dreams and then into actionable goals. -COVID impacted many athletes' plans, including mine. -Creativity is abundant in today's world, especially in trail running. -Content creation is a vital part of sharing my journey. -Ketones can aid mental sharpness during extreme fatigue. -The podcast has significantly contributed to my personal growth. -Communication skills are essential for connecting with others. -Fueling strategies need to be tailored to individual needs. -The ultra running community is still developing and experimenting. -It's important to stay elite and committed to your goals. Chapters 00:00 Introduction and Big Announcement 05:38 Planning for the Appalachian Trail Record 10:52 Capturing the Journey: Content Creation Plans 20:59 Reflections on the New Year and Podcast Growth 27:48 Fueling Strategies for Endurance Events Keywords: trail running, Appalachian Trail, goals, creativity, ketones, endurance, podcasting, personal growth, FKT, planning

In this episode of the Free Outside Podcast, I dive into one of the hottest (and coldest) topics sweeping the endurance sports world: passive heat exposure and cold plunging. Whether you're a runner, cyclist, triathlete, or just curious about optimizing recovery and performance, this episode has you covered. Support the podcast at Patreon.com/freeoutside I explore the science, benefits, and potential downsides of cold plunges—discussing how they reduce inflammation, build mental toughness, and help with rapid recovery, but might blunt long-term training adaptations. Then, I shift gears to heat training, unpacking how saunas, hot baths, and even layering up during workouts can improve blood plasma volume, VO₂ max, and heat tolerance while boosting overall endurance. With a mix of personal experience, coaching insights, studies, and more, I help you understand when and how to use these tools for maximum benefit. Plus, I outline how I integrate them into my own training schedule. Should you heat things up or chill out? Tune in to learn how to adapt these strategies for your goals—and avoid the bro-culture traps along the way. takeaways Cold plunges can reduce muscle inflammation and soreness. Heat exposure improves cardiovascular efficiency and VO2 max. Cold plunging may blunt training adaptations if used too frequently. Sauna use can enhance mental resilience and recovery. Heat training can be beneficial year-round, not just pre-race. Cold plunges are effective for injury recovery and inflammation. Both cold and heat exposure have unique physiological benefits. Training should be structured to incorporate both cold and heat methods. Mental toughness can be developed through discomfort in cold plunges. Everything in life contributes to overall training stress. Chapters 00:00 Introduction to Endurance Sports Trends 10:12 Understanding Heat Exposure: Methods and Science 19:56 Comparing Cold and Heat Training: Pros and Cons

In this conversation, Katie Gunvalson shares her journey attempting the Pacific Crest Trail (PCT) Fastest Known Time (FKT) in 2024. She discusses her long-standing dream of hiking the PCT, her training and preparation, the challenges she faced including fire closures, and how she found motivation despite setbacks. Katie reflects on the intrinsic value of her experience, the highs and lows of the trail, and her determination to push through to the end, culminating in a remarkable final push to complete the trail. In this conversation, Katie shares her experiences and insights from her journey on the Pacific Crest Trail (PCT) while attempting a Fastest Known Time (FKT). She discusses her food strategies, the meticulous planning involved in her FKT attempt, and the emotional challenges she faced, including reflections on failure and the importance of perseverance. Katie also touches on her identity transformation through hiking, the significance of her trail name, and her passion for adventure and art. takeaways Katie had been dreaming about the PCT for over 10 years. The goal was to achieve the southbound record or hike as fast as possible. Katie transitioned from road running to trail running during the pandemic. Her first real thru-hike was the Arizona Trail, which helped her prepare for the PCT. She faced significant challenges with fire closures right at the start of her hike. Despite the setbacks, Katie remained committed to completing the trail. She learned to find joy in the journey, not just the destination. Katie's motivation shifted from achieving a record to personal fulfillment. The experience taught her the importance of intrinsic motivation in outdoor adventures. Katie completed the last 140 miles in a continuous push, demonstrating her resilience. I structured my day to have very limited breaks. I was cold soaking the good old Talenty jar. I had a spreadsheet and a lot of help from previous record holders. I had a very long time to think about failure. You don't have to be the person who gets the thing for it to matter. It's a puzzle and I want to figure it out. Can you turn around and do it again? It's okay to fail and you can find success in anything. I think more women just need to get out there and try it. Failure is not as scary as it sounds when you're starting something. Sound Bites "I was devastated. I didn't even get to try." "This means nothing, but it can matter to me." "I did a couple of 45s, a bunch of 40s." "I finished delirious. Yeah, losing my mind." "I tried to allow myself to sleep." "I was cold soaking the good old Talenty jar." "I had a spreadsheet and a lot of help." "It's a puzzle and I want to figure it out." "Can you turn around and do it again?" "It's okay to fail and you can find success." "Failure is not as scary as it sounds." Chapters 00:00 Setting the Stage for the PCT FKT Attempt 06:02 Training and Preparation for the Trail 12:09 Facing Challenges: Fires and Record Attempts 18:10 Finding Motivation Amidst Adversity 23:52 The Final Push: A Race Against Time 26:05 Fueling the Journey: Food Strategies on the Trail 36:04 Planning for Success: The FKT Strategy 41:15 Reflections on Failure: Lessons Learned from the Trail 45:43 Post-Trail Emotions: Coping with Disappointment 50:36 Identity and Transformation: The Meaning of Trail Names 52:29 The Art of Adventure: Balancing Passion and Reality

In this special episode, Jeff Garmire and Derrick Lytle bring the laughs with The Jeffrey Awards—trail running’s greatest trophy! Join us as we hilariously crown winners in outrageous categories celebrating the best, worst, and downright weirdest moments of the trail running and ultra community. Support us on Patreon. Patreon.com/freeoutside 🏆 Categories & Nominees: Most Obvious New Race Director: Finn Melanson, Dylan Bowman, Jeff Garmire, Wes Siler We Should Be Your Publicist Award: Camille Herron, UTMB, Spring Energy, Crazy Mountain 100 Most Tragic FKT: Katie Gunvalson (PCT fail on day 1), Eric Hallsten (AZT), Jeff Garmire (TRT), Joe McConaughy (JMT) Walker of the Year: Mike Wardian (Appalachian Trail), Joe Corcione (Cocodona & Ouray), Callie Vinson (Cocodona), the guy who “ran” the length of Africa Finally It Happened Award: Jasmine Paris (Barkley Marathons), Jeff Browning multi-day FKT, David Sinclair Pro Contract Forgot It Happened Award: The Eclipse, Further Project, Ludo Hardrock, Olympics, Barkley 5 finishers, Kyle Curtin, Kelvin Kiptom Double Track vs. Singletrack: Double Track, Singletrack Who Is That Award?: Inya Ramadi, Vincent Boullard, Will Peterson (LT FKT), Rod Farvard, Jeff Mogavero Most Destroyed Trail: Pacific Crest Trail (fires), Appalachian Trail (hurricane) Owner of Zona (King of Arizona): Nick Fowler, Georgia Porter, Jamil Coury, Harry Subertas, Heather Anderson, Rachel Drake, Candice Burt Courtney vs. Jim Award: Courtney Dauwalter, Jim Walmsley They Still Run? Award: Andy Jones Wilkins, Jamil Coury, Billy Yang, Mike Foote, Dylan Bowman Tara Dower East Coaster of the Year: Tara Dower, Allison Mercer, Will Peterson, John Kelly Most Air Time Award: Dylan Bowman, Corrine Malcolm, Chris Warden, Leah Yingling, AJW Hypocritical Hero: UTMB, vegan AT attempts, big brands hiding manufacturing practices, Michael Sunseri, climate change fundraisers and athletes Hayden Hawks Ultra Runner of the Year: Hayden Hawks, David Roche, Jim Walmsley, Katie Schide, Courtney Dauwalter, Rachel Drake, David Sinclair, Jasmin Paris Best New Podcast: Boulder Boys, Free Outside, Second Nature Derrick Lytle Award: Greg Salvesen, Jeff Allen Influencer of the Year: Ketone-IQ influencers, Matt Choi, Matt Johnson, Sage Canaday Trail Town of the Year: Bend, Boulder, Flagstaff, Durango, Cedar City Who won? Who deserved it? And who walked home with their head down? Don’t miss this—because anything goes! Chapters 00:00 Introduction and Holiday Plans 05:57 Publicist Awards: Who Needs One? 11:57 Most Tragic FKT Attempts 17:59 Walker of the Year Awards 25:56 Finally It Happened: Celebrating Achievements 29:06 Memorable Moments in Sports 30:23 Record Breakers and Forgotten Achievements 32:03 Kyle Curtin's Impact on FKTs 35:03 The Who Is That Award: Unsung Heroes 42:41 Most Destroyed Trail: PCT vs AT 44:18 King or Queen of Arizona: The Nominees 50:59 The Joy of Unconventional Jobs 51:59 Celebrating Achievements in the Running Community 52:59 The Awards Show: A Lighthearted Discussion 53:59 The They Still Run Award: Who's Still in the Game? 01:00:01 The East Coaster of the Year Award 01:00:58 Most Airtime Award: Who Dominated the Conversation? 01:13:02 Humorous Race Commentary and Interviews 01:14:10 The Jeffrey Awards: Celebrating Achievements in Ultra Running 01:15:46 Hypocrisy in the Ultra Running Community 01:19:40 Traveling Athletes and Climate Change 01:22:30 The Hayden Hawks Ultra Runner of the Year Award 01:29:34 Best New Podcast and Future Awards 01:35:50 Innovative Live Streaming Ideas 01:36:24 The Jeffrey Awards: Celebrating Influencers 01:37:45 Marketing Strategies in the Influencer Space 01:38:57 Controversies in Running: The Case of Matt Choi 01:39:50 The Rise of Sponsorships in Trail Running 01:40:49 Matt Johnson: The Hybrid Athlete 01:42:04 Sage Canaday: The Ivy League Influencer 01:43:55 Trail Towns: The Best and the Worst 01:45:16 Predictions for the Future of Trail Running

I’m taking you along on a six-day, 150-mile adventure through Los Padres National Forest. It was a trip filled with poison oak, endless bushwhacking, and some questionable decision-making—like losing my hiking partner for a whole night. I’ll share everything, from battling overgrown trails to soaking in clothing-optional sespe hot springs, hitchhiking with a pigeon-loving driver, and trying not to let poison oak ruin the whole thing. This episode’s a bit experimental with trail audio clips mixed in, but hey, that’s how we roll. Support the show on patreon! Patreon.com/freeoutside takeaways -Backpacking is a challenging yet rewarding experience. -Getting lost in the wilderness can be both scary and enlightening. -Resupplying in remote areas can lead to unexpected adventures. -Nature can be harsh, with obstacles like poison oak and rough trails. -The beauty of the outdoors often comes with its own set of challenges. -Camaraderie in hiking can make tough situations more bearable. -Planning is essential, but flexibility is key in outdoor adventures. -Experiencing hot springs after a long hike is a unique reward. -The journey is as important as the destination in backpacking. -Every adventure teaches valuable lessons about nature and oneself. Sound Bites "We actually lost each other." "I got poison oak." "This is such a rough trail." "We hitchhiked into Ojai." "Thanks for listening." Chapters 00:00 Introduction to the Adventure 02:52 Day One: The Journey Begins 05:55 Day Two: Lost in the Wilderness 09:08 Resupply Challenges and Unexpected Turns 12:04 Climbing and Nature's Obstacles 15:00 The Thorn Point Lookout Tower 18:05 Hot Springs and Final Days 21:13 Conclusion and Reflections