Listener Q&A: Your Trail & Ultra Running Questions Answered
Holiday grab bag episode! We answer your most-asked questions about ultras, gear, and training.
What We Cover:
Contact:📧 microcosmcoaching@gmail.com🌐 microcosm-coaching.com
We break down the five most important running studies of 2025 and give you a framework for deciding which science actually deserves your attention, and what's just expensive distraction. Plus, we debunk the hype around ketone supplements and Norwegian double threshold training.
What We Cover:
Resources:
Studies Referenced:
Work With Us:One coaching spot available with TJ! Don't wait until January 1 reach out today. Microcosm-coaching.com
We're back after a quick Thanksgiving break to share the running wisdom we wish someone had told us years ago. Drawing on interviews with experienced runners and our own coaching insights, we break down five lessons that could save you years of frustration, injury, and wasted effort.
What We Cover:
Listener Question:"I'm training for a spring 50K but live in Colorado. Can I swap runs for ski days or will I lose my running fitness?"
Announcements:Boston Marathon Webinar Series with coaches Skyler and James starting in January. Free for Microcosm clients. Details at microcosm-coaching.com.
Connect:
What separates athletes who reach their potential from those who plateau? In this fan-favorite episode, Coach TJ and Zoe break down 11 guiding principles that form the foundation of sustainable athletic growth—from knowing your why to controlling the controllables.
But first, we settle the important debates: Pop-Tarts vs. Fig Newtons, why watermelon at aid stations is basically a psy-op, and which race day foods are actually worth reaching for.
The 11 Principles:
Coaching announcement: Multi-sport coaches Zach Russell and Kristin Lane currently have roster spots open. Learn more at microcosm-coaching.com
Connect with us:microcosm-coaching.commicrocosmcoaching@gmail.com
Training harder but not getting faster? Dealing with recurring injuries? The problem might be your fuel.
Before Thanksgiving, I'm sharing an episode from Your Diet Sucks about RED-S, the energy mismatch that's quietly destroying athletic performance and causing injury after injury.
When you chronically undereat for your training load, your body can't adapt. You're doing the work, but not getting the gains. Studies show athletes with RED-S are 4.5x more likely to get bone injuries and miss significantly more training time.
Signs You're Underfueling:
You can't out-train a calorie deficit. Adequate fueling is how you honor your training. Going into the holidays: eat the food, recover hard, and come back stronger.
In this episode: What RED-S is, how it shows up in male athletes (often overlooked), why it prevents adaptation, and how to fuel for actual performance gains, not just more miles.
Listen before your holiday meals. Food is fuel. Recovery is where you get faster.
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Want to run healthier, stay consistent, and finally stop the cycle of overuse injuries? This episode breaks down the five most science-backed strategies for injury prevention, in a way that’s actually useful for real runners balancing work, family, and life. Coaches Zoë and TJ take a broad but evidence-based look at what actually keeps athletes durable: smart load management, strategic strength training, real recovery (not just vibes), targeted mobility, and neuromuscular training.
They also cover why foam rolling feels good but isn’t a cure-all, whether gait analysis is worth the money, the truth about minimalist shoes, and how to safely return to training after getting sick. If you’ve been dealing with recurring niggles, you’ll walk away with clear, practical steps to train with more intention and fewer setbacks.
Timestamps:00:32 — Intro, snacks, carved-up energy
02:10 — Episode overview + why injury prevention matters
04:00 — Hot or Not: Foam rolling
06:15 — Hot or Not: Knee straps & patellar bands
10:40 — Hot or Not: Gait analysis
15:30 — Hot or Not: Minimalist/barefoot shoes
20:55 — Listener Question: Training while sick + missed workouts
32:45 — Introducing Skyler & Kyle (Masters specialists at Microcosm)
36:20 — Injury Prevention Strategy #1: Progressive Load Management
48:00 — Strategy #2: Strength Training (what actually works)
58:45 — Strategy #3: Recovery & Sleep
1:06:20 — Strategy #4: Targeted Mobility
1:12:10 — Strategy #5: Neuromuscular Training
1:17:00 — Putting it all together + hierarchy of what matters most
Want to train smarter, run stronger, and stop second-guessing your training? This episode dives into one of the biggest pitfalls we see as coaches: overthinking. From obsessing over pace and metrics to chasing “perfect” plans, Zoë and TJ break down how overthinking sabotages performance, and how to get back to feeling good, recovering well, and actually getting faster.
🎙️ In this episode:
The “Overthinking Hall of Fame”: Pace Police, Data Collectors, and Plan Perfectionists
Why more data doesn’t mean better training
How to use RPE and interoception to build true awareness
The science of simplicity and the power of the minimum effective dose
Reframing your mindset from proving to improving
💻 Learn more about 1:1 coaching with Microcosm Coaching: https://www.microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching🎧 Subscribe so you never miss an episode!
Want to train smarter, fuel better, and understand what your body actually needs? This episode unpacks the real science behind endurance training and fueling—no pseudoscience, no gimmicks. We start with a quick announcement about our Boston Marathon 2026 prep webinar (covering pacing, fueling, and course strategy from Hopkinton to Boylston), then move into a “Hot or Not” segment on popular running recovery tools: KT tape, dry needling, cupping, and stretching versus mobility.
Next, we tackle a listener question on calf cramps during long races—what causes them, how to respond in the moment, and how to prevent them through smarter training and fueling.
Finally, we close with a deep dive into metabolism for runners: ATP production, the limits of fat oxidation, how and why the “crossover point” matters, and why fasted or low-carb approaches can increase injury risk and reduce performance—especially for women.
⏱️ Timestamps
00:00 – Intro & Boston 2026 webinar invite04:00 – Hot or Not: KT tape, dry needling, cupping, stretching vs. mobility22:00 – Listener Q: Calf cramps—on-course fixes and long-term prevention40:00 – Metabolism 101: fat vs. carb fueling, crossover point, LEA/RED-S risks
Subscribe for more evidence-based endurance coaching.
Learn about 1:1 coaching at microcosm-coaching.com and follow @microcosmcoaching on Instagram.
This week, Zoë and TJ are talking about one of the most misunderstood workouts in endurance training: the long run. From pacing and fueling to recovery and race-day readiness, they unpack the real science behind why long runs work—and what most runners get wrong about them.
They kick things off with a few Hot or Nots, breaking down three trending supplements in the endurance world: creatine (actually backed by science), nicotine pouches (just... no), and nitric oxide boosters (spoiler: eat your beets, skip the powder). Then, they dive into a listener question about post-ultra burnout, the fear of losing fitness, and how to rebuild motivation after a big race without overdoing it.
In the main segment, Zoë and TJ go full science-nerd on what’s happening inside your body during a long run—mitochondrial biogenesis, glycogen supercompensation, fat oxidation, and more. They talk pacing, fueling, hydration, terrain, and recovery, explaining how to get the most from your long runs without wrecking yourself.
Whether you’re chasing your first marathon finish or a 100-miler PR, this episode will help you train smarter, not harder.
Want a better year without burning out? Zoë and TJ share a practical, five-step blueprint to use your transition season to set up your best race year—without quitting running or living in the gray zone. You’ll learn how to keep frequency high (with easy intensity), sketch a long-range plan (1–3 A-races, smart tune-ups), match workouts to the right phase, and treat recovery like training so adaptations actually happen. We also tackle Hot-or-Not topics trail runners ask about: super shoes on road workouts, whether a shoe “quiver” really prevents injuries, and the truth about fueling with olive oil or swapping gels for candy. (Short version: practice what you’ll race with, and don’t copy Kilian.) If you’re planning a 50K, 100K, or 100M, you’ll hear when “real/solid” foods can help and why gut training matters. Subscribe for evidence-based coaching you can actually use.
Ever wonder what the difference really is between tempo, steady state, and threshold runs? In this episode of the MicroCast, coaches Zoë and TJ break down the most confusing middle zones in running, and explain how to use them intentionally to build endurance, speed, and confidence.
🎙️ You’ll learn:
How to identify and feel steady state, tempo, and threshold efforts
What’s happening physiologically at each intensity
Common training mistakes (like running all your easy runs too hard)
How to apply these workouts in your next training cycle
Why effort-based training helps you avoid burnout and improve consistency
⏱️ Timestamps00:00 – Intro & “Hot or Not” segment10:30 – Listener Q: What to train for next after a big race25:15 – What’s the difference between steady state, tempo & threshold?40:10 – How to know if you’re doing these workouts right55:00 – Coaching takeaways: how to use intensity intentionally
📣 Subscribe to the MicroCast wherever you get your podcasts💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching
If treadmill season makes you question your fitness — you’re not alone. This week, Coach Zoë and TJ dig into why treadmill running often feels harder than road or trail running, and how to actually use it to your advantage. They’ll unpack the biomechanics, heat buildup, and calibration quirks that make treadmills deceptively tough — and how to dial in effort-based training so you get real aerobic gains (without chasing meaningless numbers).
Then they dive into adaptogens — what the science really says about ashwagandha, rhodiola, and all those “stress-busting” mushroom blends — and what actually works for performance and recovery.
You’ll walk away with a five-part recovery framework that prioritizes sleep, fueling, and nervous-system regulation over gadgets and gimmicks.
🔥 Want to get more out of your training? This episode breaks down the five most important ways to nail your workouts—whether you’re training for a marathon, ultramarathon, or just building consistency. We talk pacing, mindset, and how to avoid the common mistakes that keep runners from improving.
Zoë and TJ also tackle big listener questions about injury recovery, identity, and how to keep your fire burning when progress stalls. Plus, our Hot or Not segment covers official race photos, trusting weather forecasts, and whether sleep masks really work for runners.
If you’ve ever wondered how to train smarter—not just harder—this episode is packed with practical endurance training tips you can use right away.
⏱️ TIMESTAMPS00:00 – Intro & life updates08:30 – Hot or Not: Race photos, forecasts & sleep masks23:10 – Reddit Q&A: Mindset during injury recovery47:22 – Five ways to nail your next workout1:23:00 – Recap & closing thoughts
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This week on the Microcast, Zoë and TJ run through a stack of running myths and training debates—some serious, some a little silly.
First up: Hot or Not. Waist lights? Surprisingly useful. StairMasters? A tool, sure, but not a magic bullet. Then we dive into the trend of weighted vests, sled drags, and other “muscular endurance” hacks. They might look hardcore, but do they really help everyday runners, or just the elites?
From there, we answer a listener’s Reddit-inspired question: does standing at your desk actually build endurance? (Spoiler: “time on feet” isn’t the same thing as running stress.)
Finally, we take on the sacred cow of 3:1 deload cycles. Instead of sticking to the calendar, Zoë and TJ explain why recovery is more personal—and how to spot the real-life signs you’re ready for a down week.
Topics: Hot or Not gear, weighted vests, standing desks, deload weeks, recovery cues.
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Work with us: Microcosm Coaching
00:00 – Intro & Welcome
02:05 – Hot or Not: Waist Lights
06:42 – Hot or Not: StairMaster Training
10:15 – Weighted Vests & Muscular Endurance: Do They Help Everyday Runners?
18:30 – Elites vs. Real Life: What We Can (and Can’t) Borrow
22:40 – Reddit Question: Do Standing Desks Build “Time on Feet”?
28:12 – Why 3:1 Deload Weeks Are Tradition, Not Science
32:55 – Three Signs It’s Time to Back Off
37:10 – How to Structure a Smarter Deload Week
41:25 – Wrap-Up & Takeaways
What happens when a hundred-mile race turns into a snowstorm survival test? In this episode, Zoë and TJ break down their very different experiences at the Run Rabbit 100 — from a top-five finish in brutal conditions to making the hard call to DNF.
You’ll learn how ultrarunners can adjust goals mid-race, why safety should always come before ego, and how to recognize when “excellence” means stopping instead of pushing through. We also dive into ultramarathon-induced corneal edema (yes, your vision really can blur mid-race), hydration mistakes that derail performance, and the mindset shifts that help athletes stay resilient when plans fall apart.
🎙️ Topics Covered:
Mental flexibility when races don’t go as planned
The decision-making process behind a DNF
What corneal edema is and how it happens in ultramarathons
Hydration and fueling mistakes to avoid
Building toughness and resilience through consistent training
📣 Subscribe so you never miss an episode.💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching
🔥 Race week is here! And with it, taper tantrums, heavy legs, and the mental games that can make or break your performance. In this episode, Coach Zoë and TJ share five evidence-based taper strategies to help you arrive fresh, confident, and ready to race.
You’ll learn why cutting volume (not everything) is essential, how to keep just enough intensity to stay sharp, why sticking to your weekly rhythm matters, and how to stay specific without wrecking your quads. Most importantly, we dive deep into the mind game: how mental fatigue can add up to 45 minutes to your ultra, and practical ways to externalize choices, simplify logistics, and beat decision fatigue at aid stations.
🎙️ In this episode:
Taper madness, athlete vs. coach brain
Decision fatigue & the “trash → bottles → food → go” mantra
Why overpacking hurts more than it helps
The five-point taper plan you can actually trust
⏱️ TIMESTAMPS
00:00 – Welcome + race-week vibes14:00 – Mental fatigue & decision-making22:00 – Aid station systems that save minutes36:00 – The 5-point taper framework44:00 – Final checklist & taper mindset
📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching
Are ultrarunners at higher risk of colon cancer? Can scrolling before a workout actually make you slower? And is muscle damage( not gut issues) the biggest reason athletes DNF ultras? This episode dives deep into three new studies that every endurance athlete should know about.
Zoë and TJ break down the recent New York Times article on colon cancer risk in marathoners and ultrarunners, explaining why the headlines caused panic, what the data really says, and how to think critically about risk. They then discuss surprising new evidence that social media use before training may blunt your skill development and endurance. Finally, they dig into a groundbreaking study on muscle damage in ultras, why durability may matter more than VO₂max, and practical training strategies to keep your legs from blowing up on race day.
Scroll to the bottom to see our citations for this episode!
⏱️ TIMESTAMPS00:00 – Intro + Run Rabbit taper talk09:42 – Colon cancer study explained28:50 – Social media and mental fatigue in athletes42:00 – Muscle damage vs. GI distress in ultras01:20:15 – Practical training takeaways
📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching: https://www.microcosm-coaching.com/📸 Follow us: https://www.instagram.com/microcosmcoaching/
Citations:
American Cancer Society. (2024). Colorectal cancer early detection, diagnosis, and staging. https://www.cancer.org/cancer/colon-rectal-cancer/detection-diagnosis-staging.html
Freitas-Junior, C. M., da Silva, J. G., Oliveira, D. V., & Melo, G. F. (2025). Pre-training social media use impairs skill efficiency and increases mental fatigue in athletes. European Journal of Sport Science. Advance online publication. https://doi.org/10.1080/17461391.2025.xxxxx
Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864. https://doi.org/10.1152/japplphysiol.91324.2008
Nyberg, S. T., Batty, G. D., Pentti, J., Virtanen, M., Alfredsson, L., Fransson, E. I., ... & Kivimäki, M. (2018). Cardiorespiratory fitness and cancer risk: Findings from the HUNT study and meta-analysis. British Journal of Sports Medicine, 52(12), 871–878. https://doi.org/10.1136/bjsports-2017-098391
Tiller, N. B., & Millet, G. Y. (2025). Muscle damage as a primary predictor of ultramarathon performance: A paradigm shift in endurance research. Sports Medicine. Advance online publication. https://doi.org/10.1007/s40279-025-0xxx
Vainshelboim, B., Fuchs, D., Kramer, M. R., Lima, R. M., & Arena, R. (2023). Cardiorespiratory fitness and risk of colorectal cancer: A population-based cohort study of 177,709 men. International Journal of Cancer, 153(5), 880–888. https://doi.org/10.1002/ijc.34567
Zhu, W., Wadley, A. J., Sculthorpe, N., & Carter, H. (2021). Effects of social media use on swimming performance: The role of mental fatigue. Journal of Sports Sciences, 39(4), 405–412. https://doi.org/10.1080/02640414.2020.1835229
🔥 Wondering how much training volume you really need to get faster, avoid burnout, and stay injury-free? In this episode, Zoë and TJ break down the science and practical strategies behind volume in endurance training, plus why aid station efficiency and fueling myths matter just as much for your ultramarathon success.
🎙️ In this episode, your coaches cover:
Hot or Not: Car camping before races, pacers, downhill repeats, and “fat adaptation”
How to move through aid stations like a Formula One pit stop (and avoid wasting precious minutes)
Why training volume drives aerobic fitness — and how to build it safely
Red flags for overtraining and when to dial back your mileage
Science-backed principles for progressing volume year over year without injury
🔥 Want to finish your next ultra stronger and avoid the dreaded late-race fade? This episode breaks down five science-backed pacing strategies every runner can use—whether you’re lining up for your first 50K or chasing a 100-mile PR. Drawing on data from UTMB, Western States, and Ultra-Trail Cape Town, Coaches Zoë and TJ share the training and mindset tools that separate strong finishers from blow-ups.
🎙️ In this episode, we cover:
Hot or Not: stacking two ultras close together, GPS watches vs. RPE, and sodium pre-loading
The science behind interval design: VO₂ max, threshold, steady state, and strides—made simple
Five proven pacing strategies, including why uphill pace predicts finish time, how to keep pace variation small, and why “don’t bank time, build it” is the rule that saves races
Practical training takeaways: back-to-back long runs, uphill workouts, durability training, and how to pace climbs smarter
⏱️ TIMESTAMPS
00:00 – Intro & Boot Camp recap
08:20 – Hot or Not: racing back-to-back, GPS watches, sodium pre-loading
29:15 – Listener question: Is interval design random or scientific?
44:10 – The science of pacing ultras: five strategies that work
1:13:00 – Training takeaways + coaching insights
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Who gets to call themselves an athlete — and how should you fuel like one? In this special crossover episode from Your Diet Sucks, Coach Zoë and registered dietitian Kylee Van Horn tackle common endurance nutrition myths, from carb loading to high-carb fueling in larger bodies, and why “earning” the athlete label is holding runners back.
You’ll hear practical tips for training your gut, troubleshooting race-day nausea, and avoiding the pitfalls of constantly changing your fueling plan. Plus: the science behind carbohydrate periodization, why hydration is the foundation of fueling, and how to rethink your athlete identity to train smarter and recover faster.
In this episode:
High-carb fueling strategies for endurance athletes
Carb loading for training vs. race day
Gut training and avoiding mid-race stomach shutdowns
Fueling considerations for larger-bodied runners
Why everyone who trains is an athlete — and should fuel like one
⏱ TIMESTAMPS
00:00 – Intro & training updates
03:02 – Athlete identity and fueling mindset
16:07 – High-carb fueling in larger bodies
24:31 – Carb loading & carbohydrate periodization
36:22 – What to do when you can’t eat or drink mid-race
42:09 – Beam Minerals and electrolyte marketing claims
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💻 Learn more about 1:1 coaching with Microcosm: microcosm-coaching.com
📸 Follow us on Instagram: @microcosmcoaching