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Haliburton is done, and everything about the next training block just changed. This episode breaks down the new program heading into the second 50K on November 15 — a fourth gym day added specifically because of what Haliburton exposed, and the lessons from that race that reshaped how this block is built. The Schedule Running Days — Tuesday: Easy run, 45–60 minutes (30 in cutback/taper weeks) — Wednesday: Hill intervals, 45–60 minutes, building from 4 up to 6 rounds of climb-and-descent — Friday: Recovery run — Saturday: Nothing for the first few weeks, then progressively added sessions to build fatigue heading into Sunday's long run — simulating what the body feels like deep into race distance — Sunday: Long run, starting at 60 minutes and building to 4.5 hours at peak, then tapering down Gym Days — Tuesday: Strength A — lower body, downhill/eccentric-specific (step-downs, single-leg control, tempo lunges) — Thursday: Strength B — posterior chain + core (glutes, hamstrings, planks, rotational work) — Saturday: Strength C — full-body durability (calves, tibialis, ankles, single-leg stability) True Course is a trail running and ultramarathon show for the mid-pack — working professionals and weekend warriors, not the sponsored elite. Part of the RSM Podcast Network. New episodes every other Thursday. Your true course is never the line you planned. It's the one you actually run. TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Code: RSP15 Hettas - Performance footwear for women Shop HereCode: HCN-RUNSCARED Support the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

On todays instalment of Sole Sisters, Justine and Kylie introduce their "Roll to Run" concept. Inspired by the viral "Roll for Sandwich" series and tabletop games like Dungeons & Dragons, the hosts create tiered lists to determine their running partners, locations, times, and fueling options. They use dice rolls to blind-rank various challenges, ranging from pleasant solo runs to difficult tasks like hill repeats or achieving a Strava local legend status. Throughout the discussion, they debate the fairness of digital versus physical dice and share personal anecdotes about their experiences with fitness and gaming. The episode finishes off with the hosts performing their own rolls, resulting in randomized assignments they must complete and film for their audience.  TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Code: RSP15 Hettas - Performance footwear for women Shop HereCode: HCN-RUNSCARED Support the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

On todays show Ari sits down with Chelsea Grant, a world-class athlete and DECA champion, who discusses the rapidly growing landscape of fitness racing. Grant explores the distinctions between major platforms like Hyrox, which focuses on large-scale endurance, and DECA, which emphasizes smaller, community-driven events and high-intensity output. Throughout the conversation, she details her transition from competitive hockey to functional fitness, highlighting the vital role of specialized coaching and data-driven race strategies. As a professional trainer and business owner, she advocates for a training philosophy rooted in consistency and enjoyment, viewing competitions as a celebratory display of hard work.  TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Code: RSP15 Hettas - Performance footwear for women Shop HereCode: HCN-RUNSCAREDSupport the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

Nine months of training came down to one day at Haliburton Forest — and it didn't go the way it was planned. In this episode, Adam Melnick tells the full story of race day: a strong first 35 kilometers, followed by a stretch where his body pushed back hard enough that walking wasn't a strategy, it was the only option left. He breaks down what actually happened out there, what he got wrong in his preparation, and what carried him through when things got difficult — including the people who showed up to crew him at exactly the moment he needed it most. This episode also marks a turn for the show: with Haliburton complete, the build now shifts toward the second 50K on November 15, carrying forward everything this first race exposed. Your true course is never the line you planned. It's the one you actually run — and this is the episode where that stops being a tagline and starts being true. New episodes every other Thursday. Part of the RSM Podcast Network. TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Code: RSP15 Hettas - Performance footwear for women Shop HereCode: HCN-RUNSCAREDSupport the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

As host Adam approaches race day, he discusses his plan and where it can all fall apart! TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Code: RSP15 Hettas - Performance footwear for women Shop HereCode: HCN-RUNSCAREDSupport the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

How did a construction industry executive end up training for a 50-kilometer trail race he never planned to run? In this first episode of True Course, Adam Melnick shares the real origin story — the decision that started it all back in January, the road to Haliburton Forest, and the honest why underneath a season most people would assume he'd talk himself out of. No elite background. No shortcuts. Just one real amateur build, told as it happens. True Course follows a working professional's ultramarathon season in real time — training that works, plans that fall apart, and conversations along the way with coaches, athletes, and experts who understand what it actually takes to go the distance. Your true course is never the line you planned. It's the one you actually run. New episodes every other Thursday. Six Feet and Running Registration: Here TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: On Trail Nutrition - On Trail Nutrition, high-energy protein bars built for the outdoors. No crashes, no junk, just steady fuel for your hikes, rides, and long days. Check them out at ontrailnutrition.com and fuel your next adventure. Link: HERECode: RUNNINGSCARED10THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Hettas - Performance footwear for women Shop HereCode: HCN-RUNSCAREDSupport the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

Meet Adam Melnick, your host of Running Scared Media's new podcast, True Course. Adam is not an elite runner. He hasn't completed multiple 50 and 100 mile races, but he's fallen in love with trail running and now wants to share that journey with you! He is a self proclaimed mid-pack athlete whose path to the trail ran through a Sprint Triathlon, a bodybuilding stage, and the Highland Games before ultras ever entered the picture  True Course works on a simple premise: endurance sport reveals who you actually are. — True Course follows one real athlete season in real time, alongside conversations with coaches, race directors, nutritionists, and fellow amateurs who found something true about themselves out on the course. Follow the True Course podcast: Instagram @truecoursepodcast YouTube @TrueCoursePodcast Support the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

On today's episode of Running Buddies, I run with Sam Ayyash, the founder of the nutrition company THN Labs. Ayyash discusses his transiton to trail runner on the Bruce Trail, highlighting his decision to leave social tracking apps to focus on the sensory experience of nature. Our conversation explores the origins of his business, which focuses on real-food energy gels made from unique ingredients like tahini and maple syrup. Ayyash emphasizes a philosophy of patience and organic growth, positioning his products as a natural supplement to combat palate fatigue during long distances. We also stress the importance of supporting local brands within within our own communities.  Six Feet and Running Registration: Here TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: On Trail Nutrition - On Trail Nutrition, high-energy protein bars built for the outdoors. No crashes, no junk, just steady fuel for your hikes, rides, and long days. Check them out at ontrailnutrition.com and fuel your next adventure. Link: HERECode: RUNNINGSCARED10THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Hettas - Performance footwear for women Shop HereCode: HCN-RUNSCAREDSupport the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

Justine and gang are in Alberta and running the Canmore Grit. Therefore, it's only fitting they sit down Laurie Souchotte, the volunteer coordinator for the Five Peaks Trail Running Series in Central Alberta. She discusses her personal journey from childhood runs with her father to becoming a dedicated trail runner and race official. The conversation highlights the essential role of volunteers in the racing community, noting that helpers can earn race credits while supporting the event's logistics. She also shares a poignant story of recovery after a difficult childbirth, emphasizing how trail running serves as a form of physical and mental therapy.  TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: On Trail Nutrition - On Trail Nutrition, high-energy protein bars built for the outdoors. No crashes, no junk, just steady fuel for your hikes, rides, and long days. Check them out at ontrailnutrition.com and fuel your next adventure. Link: HERECode: RUNNINGSCARED10THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Hettas - Performance footwear for women Shop HereCode: HCN-RUNSCAREDSupport the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

On todays episode of Hybrid Horizons, we chat with Dustin Needham, a prominent athlete in the functional fitness and HYROX communities. We talk about Needham’s transition from a multi-sport background in track and football to becoming a specialized competitor in obstacle course racing and hybrid events. Needham shares insights into his rigorous training regimen, which he largely conducts in his EPIC home garage, and stresses the importance of disciplined recovery and sleep. We also explore the rapid growth of HYROX, noting its high-production value and its appeal as a professionalized "mixed modality" sport. We finish off by discussing his future ambitions, including his upcoming move into the pro solo division and his goal to qualify for the Boston Marathon. Follow Dustin on Instagram @dustinneedham_ TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: On Trail Nutrition - On Trail Nutrition, high-energy protein bars built for the outdoors. No crashes, no junk, just steady fuel for your hikes, rides, and long days. Check them out at ontrailnutrition.com and fuel your next adventure. Link: HERECode: RUNNINGSCARED10THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Link: HERECode: RSP15Hettas - Performance footwear for women Shop HereCode: HCN-RUNSCAREDSupport the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

On todays episode of Soul Sisters, hosts Kylie and Justine interview their childhood friend, Kylie 2.0, to discuss her physically demanding lifestyle and career. The guest shares her experiences working as an EMT and wildland firefighter, highlighting the challenges of competing in a male-dominated field and narrowly escaping a fast-moving wildfire. The chat transitions into a holiday-themed trivia game played while the guest runs on a treadmill, covering facts about United States and Canadian independence. Throughout the episode, the trio explores personal topics such as wedding planning, fitness routines, and the significance of various holiday traditions. They wrap up the session by reflecting on the Kylie's athletic achievements and sharing humorous advice for Independence Day celebrations. TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: On Trail Nutrition - On Trail Nutrition, high-energy protein bars built for the outdoors. No crashes, no junk, just steady fuel for your hikes, rides, and long days. Check them out at ontrailnutrition.com and fuel your next adventure. Link: HERECode: RUNNINGSCARED10THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Hettas - Performance footwear for women Shop HereCode: HCN-RUNSCAREDSupport the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

On todays show I'm joined by Evan Birch, a Canadian ultrarunner and co star of the documentary "Supernova," which follows his journey racing with his dog, Nova. Birch shares his expertise on the biomechanics and safety of distance running with canines, emphasizing proper recovery and climate awareness for animals. We also explore Birch’s personal history with PTSD and how trail running serves as a vital tool for his mental health. We also dive into the dialogue around mainstream influencer culture in sports and advocates for a more authentic, community-driven approach to the ultra-marathon environment.  To learn amore about Evan's story and his coaching services follow him on Instagram @ultrabirch TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: On Trail Nutrition - On Trail Nutrition, high-energy protein bars built for the outdoors. No crashes, no junk, just steady fuel for your hikes, rides, and long days. Check them out at ontrailnutrition.com and fuel your next adventure. Link: HERECode: RUNNINGSCARED10THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Photo credit: Lucas Cullen and Tommy Dewitt Support the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

On todays's show Ari talks to Robert Gunderson, a former college athlete known online as the "Flipping Fast Dad." They talkk Gunderson’s transition from a competitive background in gymnastics, karate, and football to maintaining high-level athleticism while working a demanding job in an operating room. Gunderson emphasizes functional fitness and injury prevention, specifically advocating for short bursts of movement and "active rest" to combat the physical toll of sedentary modern life. He highlights the importance of family involvement in exercise, suggesting that parents should replace traditional gym sessions with active play like tag or sprinting with their children. By integrating athletic habits into daily routines, Gunderson aims to help other fathers reclaim their agility and speed without sacrificing family time.  Follow Robert on Instagram @flipping_fast_dad Try his Dad athlete Reset program: HERE Scorecard: HERE TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: On Trail Nutrition - On Trail Nutrition, high-energy protein bars built for the outdoors. No crashes, no junk, just steady fuel for your hikes, rides, and long days. Check them out at ontrailnutrition.com and fuel your next adventure. Link: HERECode: RUNNINGSCARED10THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Link: HERECode: RSP15Support the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

On this weeks show, Justine and Kylie interview Matthew Balzer, the owner of Reno Running Company. They, among other things, discuss the intersection of fitness and community in Northern Nevada. Balzer shares how his childhood experiences with pets and his father’s athleticism led to a lifelong passion for specialty run retail, and eventually acquiring local race directing responsibilities. He explains the technical services his stores provide, such as gate analysis and professional shoe fittings, to support individuals at all fitness levels. They discuss major local events like the Reno Tahoe Odyssey and the importance of weekly track clubs in fostering accountability among residents. Additionally, Balzer reflects on the challenges of entrepreneurship and his personal goals for upcoming triathlon and marathon competitions.  TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com  Partners: On Trail Nutrition - On Trail Nutrition, high-energy protein bars built for the outdoors. No crashes, no junk, just steady fuel for your hikes, rides, and long days. Check them out at ontrailnutrition.com and fuel your next adventure. Link: HERECode: RUNNINGSCARED10THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Link: HERECode: RSP15Support the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group

On todays show we are...climbing with Kyle Broxterman! In this unique format listeners get to experience a live climb with Kyle as he free solo's a rock face in Nevada's Calico Basin. Kyle walks us through and explains the various climbing disciplines, including bouldering, sport climbing, and traditional climbing, while offering insights into his personal philosophy on calculated risk and mental focus. He recounts a traumatic injury that reshaped his approach to safety and discusses his efforts to highlight the stories of everyday athletes through his own media projects. We dive into the spiritual and adventurous aspects of the sport, contrasting pure performance with the deep connections formed through outdoor exploration.  Partners: On Trail Nutrition - On Trail Nutrition, high-energy protein bars built for the outdoors. No crashes, no junk, just steady fuel for your hikes, rides, and long days. Check them out at ontrailnutrition.com and fuel your next adventure. Link: HERECode: RUNNINGSCARED10THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com. Link: HERECode: RSP15PLUS we have a new website: Go to runningscaredmedia.com Support the show Subscribe to Running Scared Media wherever you get your podcasts for more episodes! RunningScaredMedia.com Email us at: [email protected] Follow us: Instagram @runningscaredmedia Join our FB Running Group