"The Dirt" Trailrunning Podcast

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 o...

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 eleva...

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, ...

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 d...

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 perfo...

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...

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: consist...

Coaches Loretta and Lindsay sit down with Lily Medina, just after she completed Hallucination 100—her fourth 100-miler of the Slam—finishing 3rd overall female. Loretta crewed Lily for this race, giving listeners an inside look at pacing, fueling, and support strategies.

In this episode:

• Hallucination 100 recap: toughest sections, standout moments, and lessons learned

• Crew and pacer insights from the road

• Physical and men...