Ultra runner John Calabrese (The Breezy Trailhead) shares his journey through injury, recovery, and the unique culture of ultra running while reflecting on his experiences at races like Burning River and the Barkley Fall Classic.

• Coming back from injury and DNF at Burning River 100 where challenging weather led to many dropouts
• Struggling with cross-training through swimming after hip issues impacted training
• The importance of PT exercises despite difficulty fitting them into an already packed schedule
• Experience at underground races like the Wild Oak Trail 100 and Barkley Fall Classic
• Differences between trail and road race cultures - how ultra running "keeps it weird"
• Balancing family life as a single dad with ambitious ultra running goals
• Volunteering with Ainsley's Angels to push disabled athletes in races
• Finding joy in running at a comfortable pace rather than constantly chasing PRs
• Experimenting with unusual footwear including Amazon shoes on technical trails

You can find John on Instagram @BreezyTrailhead, where he shares his running adventures, shoe reviews, and occasional mustache updates.

The quest for optimal running performance often leads us down paths of trendy supplements and one-size-fits-all nutrition plans. But what if the real secret lies in personalization? Dietitian and ultra-marathon coach Rachel Laymon cuts through the noise with evidence-based, practical advice on fueling strategies that actually work.

Ever wondered how many carbs you should consume during an ultra? Rachel suggests starting with 90 grams per hour—but emphasizes this number should be tailored to your unique physiology. A 135-pound runner has dramatically different needs than someone weighing 205 pounds. This individualization extends to all aspects of nutrition, from pre-race routines (where some elite runners swear by Red Bull over coffee) to recovery protocols.

Speaking of recovery, those post-run nutrition windows matter more than you might think. Rachel reveals that consuming protein within 30 minutes after finishing your run can dramatically improve recovery, yet many runners—especially morning runners—miss this opportunity as they rush to start their day. Similarly, proper electrolyte replacement through products like LMNT can be game-changing for performance and overall energy levels.

Perhaps most surprising is Rachel's emphasis on strength training as a non-negotiable component of running success. With adults losing 3-8% of muscle mass every decade after age 30, even one strength session weekly can yield significant benefits. She offers practical advice for beginners and time-crunched athletes on how to incorporate effective strength work without overwhelming your schedule.

Ready to move beyond trendy supplements like sodium bicarbonate and focus on evidence-based approaches that actually improve performance? This episode provides a roadmap for developing an individualized nutrition and training strategy that supports both your running goals and long-term health. Subscribe now and join our community of thoughtful, performance-minded runners!