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Send us Fan Mail In this episode, I sit down with ultra runner, veteran, and mental health counselor Daniel Hamilton to talk about what actually matters when training for ultramarathons and technical trail races. We dive into how to run technical terrain more efficiently, improve cadence and downhill running, train on tired legs, and why so many ultra runners are too focused on pace. Daniel also shares lessons from his own racing career, including fueling strategies after dealing with severe blood sugar issues during competition and how mental toughness plays a huge role in endurance racing. We also talk about: • Ultra marathon training strategies • Technical trail running skills • Cadence and downhill efficiency • Training on tired legs • Fueling for ultramarathons • Mental toughness in endurance racing • Trail race pacing and race strategy • Strength training for trail runners • How to prepare for technical mountain races If you’re training for your first ultra, a mountain race, or just want to become a stronger and more durable trail runner, this episode is packed with practical advice you can apply right away. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode of the Maximum Mileage Podcast, I sit down with licensed professional counselor, ultrarunner, and mindset coach Shannon Mick to talk about something that doesn’t get enough attention in endurance training: the mental side of running. We explore how mindset directly impacts performance, consistency, and long-term progress, especially for runners navigating setbacks, self-doubt, or burnout. Shannon shares her journey from early injuries and uncertainty to becoming an ultramarathon athlete, and how her background in mental health shapes the way she helps runners build resilience, confidence, and a healthier relationship with the sport. If you’ve ever struggled with feeling “not good enough,” staying consistent, or losing your joy in running, this conversation will give you practical tools to move forward with more clarity and confidence. In this episode, I cover: How to build confidence as a runner, even when you doubt yourselfImposter syndrome in endurance athletes, and how to work through itMental strategies to stay focused and grounded on race dayBurnout in runners: warning signs and how to prevent itWhy having an identity outside of running improves performanceSimple, sustainable habits that support long-term growthThis episode is especially helpful for runners coming back from injury, building toward longer distances, or trying to create more consistency without burning out. Connect with Shannon: Instagram: https://www.instagram.com/be.short.run.ultra/ Website: finishstrongermindsetcoaching.com If you enjoyed this episode, I’d love it if you shared it with a friend or left a review. It helps more runners find the show and build smarter, more sustainable training. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail Download the MaxMile app https://gomaxmile.com/ Most running plans look great on day one. Then real life happens. You miss a session. Work gets busy. Your long run goes badly. You pick up a niggle. You race harder than planned. And the plan just carries on like nothing happened. That’s the problem. In this video, I explain why a good running plan isn’t just a list of workouts… it’s a decision-making system. I’ll show you what your training plan actually needs to do if you want to improve without getting cooked, injured, or stuck in that horrible grey area where every run feels harder than it should. We’ll cover: Why workouts are less important than decisions  Why missed sessions should not always be “made up”  How race priority changes the plan  Why consistency beats perfection  How MaxMile is being built to give runners smarter, more responsive coaching Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode, Nick Hancock hosts trail and ultra-running coach Jason Koop to talk about ultra running training, performance, and the role of AI in coaching. Jason shares how he coaches both elite ultra runners and everyday athletes, and what actually drives improvement. They break down key training principles like progressive overload, increasing mileage, periodization, and recovery, along with how elite athletes use highly individualized training, nutrition, and strength work to gain an edge. You’ll also learn:  Why increasing running volume is often the most effective way to improve  How to use DIY training camps to boost performance  The biggest differences between elite and recreational runners How Jason uses AI for coaching, training plans, and athlete feedback analysis What the future of running coaches and AI might look like If you’re training for a marathon, ultramarathon, or trail race, this episode will help you train smarter and understand where endurance coaching is heading. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode of the Maximum Mileage Running Podcast, we’re joined by team physio Paddy Lally to break down what runners actually need to know about injuries, recovery, and long-term performance. Paddy works with everyone from everyday runners to elite athletes, and brings both clinical expertise and personal experience as a former GB age-group triathlete and a 2:57 marathoner.  We dive into how to tell the difference between normal soreness and a real injury, why so many runners get stuck in the cycle of recurring niggles, and the key factors that often get overlooked, like stress, fueling, and lifestyle. This episode is especially useful if you’ve ever felt frustrated by injuries that don’t seem to make sense, or if you want to train in a way that actually supports consistency and progress. In this episode, we cover:  When to push through vs. when to back off  The most common causes of running injuries  How cadence, strength, and load impact pain  The role of stress and recovery in how your body feels  Practical ways to stay healthy and keep training If your goal is to run stronger, stay consistent, and stop second-guessing every ache, this one’s for you. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode, I sit down with Dr. Richard Blagrove, an applied exercise physiologist, strength and conditioning coach, and author of Strength and Conditioning for Endurance Runners. We break down how runners can use strength training to improve running economy, reduce injury risk, and build long-term durability. Dr. Blagrove shares practical, evidence-based guidance on how to structure strength work alongside running, including when to schedule sessions, how to individualize your approach, and what actually matters for performance. You’ll also hear how strength training differs for middle-distance versus marathon runners, why calf strength is so important for endurance athletes, and how to think about long-term progression in your training. In this episode, I cover:  How strength training improves running performance and efficiency  Best practices for integrating strength into your weekly schedule  Key differences in programming for middle-distance vs. long-distance runners  Building resilience and reducing injury risk  The importance of consistency and individualized training Learn more from Dr. Richard Blagrove: Email: [email protected] Book: Strength and Conditioning for Endurance Runners Dr. Blagrove continues to contribute to the field through ongoing research, so I encourage you to follow his work and keep an eye out for his latest and upcoming publications. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode, I sit down with my friend Adam Freudenthal, former professional runner, ultrarunner, and cancer survivor, to talk about resilience, identity, and redefining performance after a life-changing diagnosis. Adam competed at an elite level with ASICS Greenville Track Club Elite, running 14:15 for 5K and 1:05 for the half marathon. In 2020, he was diagnosed with testicular cancer and underwent surgery and intensive chemotherapy before being declared cancer-free later that year. We dive into his journey through cancer treatment, the mental and physical challenges of returning to running, and how his relationship with training has evolved from high-performance road racing to a more sustainable approach and transition into ultrarunning. We also discuss burnout in competitive running, shifting identity after injury or illness, and how to build a healthier, long-term approach to endurance training. If you’re a runner navigating setbacks, returning from injury or illness, or looking to build a more sustainable training mindset, this episode will give you perspective, tools, and encouragement for your own journey. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode, I sit down with ultra-endurance athlete Jon Shield, one of the most accomplished extreme racers in the world. From winning across the Beyond the Ultimate Global Race Series to tackling brutal multi-day events like the Spine Race, Jon has built a reputation for performing in the harshest conditions imaginable. Now, he’s just weeks out from the 268-mile Montane Spine Race, often called Britain’s most brutal, chasing redemption and a sub-70-hour record. We dive into:  How Jon is balancing injury, recovery, and peak performance  Why resilience matters more than fitness in ultra-endurance  The reality behind social media, sponsorships, and coaching  Lessons from racing in deserts, jungles, mountains, and the Arctic  What it actually takes to keep going when everything starts to break This is a raw, honest conversation about pressure, setbacks, and pushing beyond perceived limits. Follow Jon Shield:  Instagram: https://www.instagram.com/jonshieldrunsultrasJon Shield - YouTube Website: https://www.jon-shield.com Pain Cave Headwear: https://paincaveheadwear.comYou can also view this discussion on my YouTube channel, Coach Hannah Witt, in my series, The Performance Collective. Coach Hannah Witt - YouTube Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode of the Maximum Mileage Running Podcast, I sit down with ultrarunner and race director Bob Becker, who at 80 years old became the oldest finisher in history of Badwater 135, one of the toughest ultramarathons in the world. Bob shares his journey into ultrarunning, including his early experience at the Marathon des Sables, and what it takes to train, fuel, and stay resilient across decades in the sport. From racing in extreme heat and managing sleep deprivation to building durability and preventing injury, this conversation is packed with insights for runners at every level. I also dive into Bob’s work as a race director through Ultra Sports, LLC, where he created and leads iconic events like the KEYS100 Ultramarathon (https://keys100.com/) and the Daytona 100 Ultra (https://daytona100ultra.com/). His races have introduced thousands of athletes to ultrarunning while supporting charitable causes including cancer research. Whether you’re training for your first ultramarathon or looking to stay consistent long-term, Bob’s story offers a powerful perspective on longevity, mindset, and what’s possible at any age. 🔗 Learn more about Bob Becker: https://bob-becker.com/ I would love to hear your thoughts on this episode. Follow and DM me on Instagram at coach_hannah_witt. You can also email me at [email protected]. I want to hear from you!  Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode, we sit down with Sam Foster to explore how running became the catalyst for a complete life shift. Before chasing performance goals, Sam spent years in the hospitality industry navigating long hours, heavy drinking, and feeling stuck in a cycle that was hard to break. What started as a simple decision to go for a run gradually turned into something much bigger. We talk through Sam’s journey into sobriety, the challenges of building consistency, and the lessons learned along the way, including the importance of fueling properly, strength training for durability, and taking a more structured approach to training. This conversation is a reminder that running is not just about performance. With the right structure and support, it can be a tool to rebuild confidence, create direction, and build something sustainable over time. You can follow Sam’s journey on Instagram at @run_weasly_92. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode, we’re flipping the mic and Nick’s interviewing me, Hannah Witt, so you get the full backstory. I grew up in a tiny town in Tennessee, didn’t even start running that early, and somehow ended up running in college and building a life around this sport. Along the way, I’ve made a lot of mistakes, learned a lot, watched way too much YouTube (Old Gregg, “I like turtles” kid…you know the vibe), and played an unreasonable amount of Chip’s Challenge. Now I live in the mountains, coach runners, have four cats (plus a stray I feed), and genuinely just love running. Like…running is great. It really is. We talk about how I found my way into coaching, why I care so much about helping runners actually understand what they’re doing, and how I use science to build training that’s flexible, individualized, and actually makes sense for real life. Also:  Why your training shouldn’t feel like a rigid spreadsheet  How to build consistency without overthinking everything  And how to keep running fun (because it should be) If you like running, learning, or mildly chaotic but thoughtful conversations…this one’s for you. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode, I sit down with Dawn Lisenby, ultra runner, coach, and CEO and race director of East Coast Trail Racing, for a conversation that I think so many runners need to hear, especially this time of year. We talk about what happens when training starts to catch up with you, how small issues can turn into bigger injuries, and why strength and mobility are not optional if you want to keep running long term. Dawn shares her experience with a serious labral tear, how she avoided surgery, and what she learned, sometimes the hard way, about building a body that can actually support your goals. We also dive into her Run Natural Coaching philosophy, including her thoughts on form, footwear, and why so many runners are missing the foundational pieces that keep them healthy. Beyond her own running, including multiple 100 mile finishes, we talk about the incredible community she has built through East Coast Trail Racing and what it really takes to create safe, challenging, and meaningful race experiences. If you are dealing with aches, coming back from injury, or just want to train smarter so you can stay in this sport for the long run, this episode is for you. You can connect with Dawn and learn more about her coaching at runnaturalcoach.com, or follow her on social media at @runnaturalcoach and @eastcoasttrailracing. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode of the Maximum Mileage Running Podcast, I sit down with exercise physiologist Mike Weiss of Alta Health and Performance Solutions to dig into the science behind endurance performance and what it really means to train smarter. We start by exploring Mike’s background and his specialization in environmental physiology, including how the body responds to altitude and heat. We break down what is actually happening at altitude and why it is not about less oxygen, but less pressure, and how that impacts your performance. We also get into practical takeaways you can apply right away, like why checking your iron and ferritin levels matters for adaptation, how hydration and fueling needs shift at elevation, and what signs your body might be giving you when something is off. Then we dive into metabolic testing, a core focus of the work Mike does at Alta Health and Performance Solutions. We talk about what it is, why it matters, and how it gives you a much more individualized and accurate picture than wearable data alone. This is the kind of information that can help you train more efficiently and reach your potential faster. If you have ever wanted to better understand the why behind your training, this episode is for you. How to Get in Touch with Mike Weiss Mike Weiss is an exercise physiologist and the founder of Alta Health and Performance Solutions, where he specializes in environmental physiology and metabolic testing for endurance athletes. To learn more about Mike and his work:  🌐 https://www.altahps.com/about-us Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode of the Maximum Mileage Running Podcast, I’m joined by world-class athlete and coach Sonja Friend-Uhl, Assistant Coach for the men’s and women’s cross country and track teams at Florida Atlantic University and a lifelong competitor who continues to perform at a high level as a Masters athlete. We dive into what it really looks like to pursue high performance across every stage of a female runner’s life, from the pressures collegiate athletes face today to the realities of training through perimenopause. Sonja shares her journey from the corporate world into coaching, how she’s balanced an incredibly full schedule while continuing to train and compete, and what she’s learned working with athletes at every level. We also get into some of the most important and often overlooked topics in women’s running right now, including body image, underfueling, RED-S, and the role of strength training and proper nutrition as hormones begin to shift. If you’re a busy runner trying to perform at a high level, whether you’re in college, post-college, or navigating hormonal changes, this episode will give you practical insight and a much-needed perspective shift. In this episode, we cover: The growing pressure around body image and fueling in collegiate female runnersRed flags for underfueling and how coaches can better support athletesSonja’s transition from corporate life to elite coachingTraining through perimenopause and why more mileage isn’t the answerHow strength training supports performance, health, and longevityWhy individualized training matters more than everIf you’re interested in working with Sonja or learning more about her coaching, you can connect with her on Instagram at @coachsonjaruns, just send her a direct message to get started. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail In this episode, Coach Hannah sits down with ultra runner, military veteran, and licensed counselor Daniel Hamilton to talk about identity, service, and the challenges of transitioning from high-stress environments to everyday civilian life. Daniel shares his path from running competitively at King College in Bristol, Tennessee, to serving in the military, and eventually building a counseling practice dedicated to helping those who carry heavy stress in their professions. After leaving the military, Daniel experienced firsthand how difficult the transition to civilian life can be. The structure, camaraderie, and constant challenge of military service can be hard to replace, and many veterans find themselves searching for something that provides the same sense of purpose and intensity. That experience ultimately led Daniel to found Moving Forward Therapeutic Services, where he works primarily with veterans, law enforcement officers, and first responders. His approach focuses on helping people move forward through stress instead of staying stuck in it—often using lessons drawn from sports, discipline, and endurance. In this conversation, Daniel and Coach Hannah discuss: The identity challenges that can come with competitive athletics and military serviceWhy many high-performing people feel most comfortable in stressful environmentsThe difficult transition from military structure to civilian lifeThe importance of authentic connection and community after serviceHow endurance sports can provide grounding and perspectiveDaniel also shares why he stepped away from racing and how becoming a father reshaped his outlook on competition and identity. Today, he focuses on raising his kids to see sports as something to enjoy, not something that defines them. For veterans, runners, or anyone navigating high-stress careers, this episode offers an honest conversation about purpose, resilience, and what it means to keep moving forward. Learn more about Daniel Hamilton and his counseling practice at movingforwardhelp.com. Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;) If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be. See you on the next one. To work with us - https://join.maximummileagecoaching.com/home-page-9835 Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/ Faye's IG - https://www.instagram.com/fayejohnsoncoaching/ Rachael's IG - https://www.instagram.com/rachforthelongrun/ Hannah's IG - https://www.instagram.com/coach_hannah_witt/ Matt's IG - https://www.instagram.com/ultracoachmatt/