We are thrilled to welcome hormone and menopause expert Dr Nicky Keay for our end of season special where we answer your questions and bust numerous myths about the symptoms and effects of perimenopause and menopause on female runners.

There are some really surprising findings in this episode, as well as some great advice that comes from science as opposed to what Tina in instagram says, plus we go through the best ways to support yourself during this super exciting time (and it is exciting!).

Huge thanks to Nicky - you can get a copy of her books or book an appointment at her clinic here: https://nickykeayfitness.com/.

This seasons podcast are sponsored by Vertebrate Publishing - you can get 10% off all books using the code RUN10 at www.adventurebooks.com

Laura is back to tell us all about her amazing win at Race Across Scotland a few weeks back and share all the secrets of how she kept chaffe free and silky footed.

We also ask why it is that people feel the need to comment on female runners body shapes, and what we as women can do to help each other to stamp it out - and the answer might surprise you.

This seasons podcast are sponsored by Vertebrate Publishing - you can get 10% off all books using the code RUN10 at www.adventurebooks.com

This week Holly and Allie ask when is a 100km race actually a 80km race and why do Nike think it's a good idea to make camo running kit for mountain races?

We also have a bit if a deep dive on coaches and coaching - when is it time to change your coach and what should you be getting from coaching?

We also ask what's the high fashion x sports brand collab you want to see? The worst suggestion gets a prize!

This seasons podcast are sponsored by Vertebrate Publishing - you can get 10% off all books using the code RUN10 at www.adventurebooks.com

Its Kirsty's final show of the season and we're talking about feeling, processes and non binary emotions. Thats some heavy shit, BUT it is sprinkled with and exclusive ontrail Q&A with the legendary Sophie Grant plus we go through some of the weird shit you have found on the trail. Severed hand anyone?

This seasons podcast are sponsored by Vertebrate Publishing - you can get 10% off all books using the code RUN10 at www.adventurebooks.com.

Here is the Ellie Greenwood quote we mentioned!

"It's easy to remember the Western States and Comrades wins, but I'd take those early years of blind and clueless enthusiasm over anything. So if you're new to the sport, don't get bogged down in the details - train hard, take some rest days, try hit some course specific training, opt for gear that works rather than is 'the best', love the process. Set goals, but don't be wedded to them - its a beginners priviledge to feel like a winner simply for 'just' finishing. Enjoy that moment and don't spoil your 'ignorance is blss'era with too many details, too much uneccessary complication. Run, rest, repeat and live for the trails."

This week Allie and Laura are talking about all the amazing stuff that's been going on in the world of female ultrarunning.

From Sophie Grant to Katherina Hartmuth to Sarah Perry, Mel Sykes and Hannah Rickman - they've all been out this week doing epic and inspiring stuff and we couldn't be prouder.

Talking of which Laura is preparing for her Race Across Scotland in a few weeks and we ask who is more needy on a race - Laura or her husband Jean.

Add to that some of your excellent uses for a buff and talking about Harry Styles a bit too much and you;ve got yourself a decent hour of nonsense. ENJOY!

This seasons podcast are sponsored by Vertebrate Publishing - you can get 10% off all books using the code RUN10 at www.adventurebooks.com

Holly joins us from French France to tell us all about her most recent race and to discuss Kirsty's amazing Hardrock experience (yes we are still talking about that).

We ask why more top level runners don't discuss their races when they don't go to plan, what Allie did with the dog she found and answer some of your training questions as well.

This seasons podcasts are sponsored by Vertebrate Publishing - you can get 10% off all books using the code RUN10 at www.adventurebooks.com

Kirsty is back just two days after finishing the loop at the Hardrock 100.

She tells us all about it, from hanging out in the toilet with Courtney to seeing a bear up a tree and sliding on her arse down multiple scree slopes.

We find out how she feels about the completion after the cut off, what her highlights were and what Hardrock can do better, plus she answers some of your ace questions!

This seasons podcast are sponsored by Vertebrate Publishing - you can get 10% off all books using the code RUN10 at www.adventurebooks.com

Please join us in welcoming out guest host for the season - the wonderful Laura Swanton Rouvelin!

Join us for an in depth game of getting to know you that may go a bit too in depth and threaten to bring up your breakfast - but we are nothing if not honest, lads.

Please make sure to send in your questions for Laura on the usual channels - she will back in a couple of weeks unless this episode gets us cancelled.

This seasons podcasts are sponsored by Vertebrate Publishing - you can get 10% off all books using the code RUN10 at www.adventurebooks.com