Born on the Trail: Going Longer

In road running, VO2max, lactate threshold, and running economy can explain up to 95% of the variation in performance between athletes. In trail running, that same model barely holds together, with running economy being the worst predictor of the three. In this episode, Dr. Simon de Waal walks through his research journey trying to work out why. From his systematic review of the existing evidence,...

Johan Röjler is a former Olympic speed skater, junior world champion, and the coach behind one of the most interesting training methods in modern endurance sport. When Nils van der Poel came to him after the 2018 Pyeongchang Olympics - disappointed, under-motivated, and with one condition (he still wanted to go skydiving on weekends) - what followed was a four-year journey that ended with two Olym...

“Without trust, the spectacle means nothing.” In this episode, I am joined by Brett Clothier , the Head of the Athletics Integrity Unit (AIU) , to discuss the structural requirements for a robust anti-doping program in trail running. As our sport undergoes a phase of professionalisation, marked by six-figure athlete contracts, skyrocketing prize money, and global broadcast deals, the risks to its...

We are often told that strength training is a “non-negotiable” for longevity and performance. But for the self-coached trail runner who is balancing 40+ hour work weeks with a high-volume training block, nothing is free. Every hour spent in the gym is an hour not spent on the trails, and more importantly, it is an hour of recovery you are actively spending. In this episode of the podcast, we look...

“The physiology can be complicated, but the training doesn’t have to be.” In this episode, I am joined by Siren Seiler , a sports physiologist and endurance athlete who brings a unique perspective to the science of performance. Having transitioned from the subjective world of competitive dance to the objective, data-driven realm of endurance running , Siren explores the friction between laboratory...

In this episode, I speak with Dr. Nicky Keay about the role hormones play in endurance training, performance, and long-term athlete health. The discussion focuses on how menstrual cycles function as an important physiological signal and why they should be considered a key health marker for female athletes. Dr. Keay explains how hormones influence training adaptation, recovery, and bone health, and...

While everybody has spent 2025 increasing their carbohydrate intake, Marco spent his year improving his metabolic flexibility and fat oxidation through periodised nutrition . Although he agrees that carbohydrate availability is essential for performance and recovery, his approach challenges the assumption that simply increasing carbohydrate intake is always the primary lever for improvement . In t...

Like most of us, I place a great deal of trust in science and scientific research . However, recent work by Joe Warne and the Sports Science Replication Center calls into question many of the findings we routinely accept as established fact. In this episode of Born on the Trail: Going Longer , Joe and I explore how the scientific process actually works, where it breaks down and what the Replicatio...

If you’re an avid reader or follower of Born on the Trail, you have definitely seen me write and post about the effects of the mind on physical performance along with presenting ways how to perform mental performance training. In an effort to deepen my understanding, I got in touch with Neal Palles , a licensed psychotherapist and ultra running coach working with mountain and ultra athletes. My go...

Since the 2025 edition of UTMB, everyone is talking about muscular endurance . But despite all the available information, there’s massive confusion. In fact, a major coaching organisation in the ultra space recently stated this approach “does not work.” In this debut episode of Born on the Trail: Going Longer , I sit down with renowned coach Scott Johnston tackle this controversy head-on. We dive...