In this quick-hit episode, we’re talking all things aid stations — what they are, how they work, and how to move through them without getting stuck in the snack vortex.

Inside this episode:

• What an aid station actually is
• Why they look chaotic but somehow feel comforting
• How to get in and out quickly
• The most common things that slow runners down
• What first-timers never expect
• Why bringing your own electrolytes can save your race
• How to treat an aid station like a pit stop, not a lounge
• Simple mindset shifts to keep your momentum

If this episode helps, makes you laugh, or makes you slightly more excited about eating pretzels in the dark, share it with a friend or your group chat. And if you’re new here, hit follow and leave a rating so more everyday athletes can find this space.

Links & Resources for This Episode

• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

Climbing, descending, and hiking — it’s all part of trail running, but most runners don’t actually train how to do each one efficiently.

In this episode, I’m breaking down the mechanics and mindset of running uphill and downhill so you can move stronger, softer, and smarter on every kind of terrain. We’ll talk about:

• How to use your glutes, hamstrings, and calves for power without burning out
• What “going up easy” really means (and why it’s not about pace)
• How to handle downhill fear without over-braking or wrecking your quads
• When to shift from running to hiking — and why hiking is time under tension that builds strength

Whether you’re training for your first 50K or just want to stop dreading the climbs or descents, this episode will help you understand how to use the terrain instead of fighting it.

Links & Resources for This Episode

• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

Most runners think they’re running easy… but they’re not.

In this episode, I break down what “easy effort” really means, why it’s one of the most important parts of your training, and how running too hard too often might actually be slowing you down.

We’ll talk about:

• How to tell if your “easy” is too hard
• Why slowing down helps you get stronger and faster
• The science behind building an aerobic base (without getting technical)
• The real reasons runners struggle to slow down — ego, time, and comparison
• Simple ways to actually run easy (and enjoy it)

If you’re tired of feeling fatigued, hitting plateaus, or wondering why you’re not improving even though you’re “working hard,” this one’s for you.

Key takeaways:

• Easy runs aren’t optional — they’re the foundation of your endurance.
• Consistent easy effort improves recovery, builds strength, and prevents burnout.
• Slowing down doesn’t make you weaker. It helps you go farther with more joy.

Whether you’re training for your first 50K or trying to find more balance in your weekly miles, this episode will help you understand why the best runners don’t just train hard — they train smart.

Links & Resources for This Episode

• RPE episode: Your watch is lying to you: Ditch the data (RPE vs HR)
• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here