An ultramarathon isn't just about the runner, it's about the team behind them. A great crew can be the difference between reaching the finish line and dropping out of the race. From keeping athletes fueled and hydrated, to navigating aid stations and monitoring changing conditions, crewing is one of the most important (and often overlooked), jobs in ultrarunning. Fresh off crewing at the legendary Western States Endurance Run, Coach Elizabeth James joins the podcast to share the seven biggest lessons she learned from the experience. She explains why knowing the course, understanding the weather, anticipating your runner's needs, and preparing for the unexpected are all critical to a successful race. Whether you're preparing to crew your first ultramarathon or simply curious about what happens behind the scenes of these incredible events, this episode gives a new appreciation for the people who help make extraordinary performances possible.

What makes you the runner that you are? According to legendary coach Bobby McGee, it comes down to two essential ingredients: fitness and efficient running form. In this episode, Bobby returns to the podcast to explain how these two elements work together and how athletes can identify the difference between their natural abilities and the areas that need improvement. He breaks down the concept of running economy, why it matters for runners of every level, and how small changes in movement can lead to big gains in performance. Whether you're looking to run faster, conserve energy, reduce fatigue, or simply make running feel smoother and more enjoyable, Bobby shares practical tips and expert insights that can help you become a more efficient athlete.

Between gels, bars, liquids, and real food, the options for fueling your training and racing can feel overwhelming. Lifelong runner and Registered Dietitian Jillian Thoren returns to help break down all your training nutrition needs. In this episode, Jillian and Carrie cut through the noise on what fueling strategies actually work, how many carbohydrates and calories your body needs before, during, and after race day, and practical tips for carrying fuel on your longer runs. Whether you're figuring out fueling for the first time or fine-tuning a routine that's almost there, this episode delivers actionable advice for runners at every level.

Run coaches Brady Hoover and Ben Sommerville jump into the hot seat on this round-robin, rapid-fire episode! The coaches answer your questions about a variety of topics. Learn strategies for running hills, maximizing your development phase, and how to train in different environmental conditions while traveling. We'll also discuss training while sick and some helpful RunDot app tips to unlock tricks for training.

How well do you move? How often do you move? Despite plenty of sagittal plane movement, runners are often deficient in other movement patterns. On today's episode, Dr. B.J. Leeper joins the podcast to discuss the importance of moving often and incorporating a variety of movements. Listen in to explore squatting, balancing, rolling, breathing, and so much more! Moving well is an essential part to your running performance. Learn how you may be currently leaving performance gains on the table and how to move into your true potential.

Most athletes are convinced that the path to better performance is more. More miles, more hours, more sessions. Volume has become the proxy for commitment, dedication, and seriousness as an athlete. In this joint episode of the TriDot and RunDot Podcasts, Jeff Booher joins Andrew and Carrie to dismantle the more-is-better myth, walk through the data on quality versus volume, and answer the question that follows: if more isn't the answer, what is? The right sequence is intensity first, then duration, then frequency, with volume as the byproduct. Better before more. Then, and only then, more.

Jillian Tholen is the first to admit she made plenty of nutrition mistakes during her own running career. Now, as a Registered Dietitian, she’s passionate about helping other athletes avoid those same pitfalls. In this episode, Jillian joins Carrie to break down five essential nutrition tips every athlete should know. From building consistent eating habits and creating balanced, nutrient-rich meals to properly timing your fuel around training, they cover the foundations that make a real difference. They also dive into two often-overlooked keys: eating enough and staying flexible with your approach to sports nutrition. If you’re looking for practical advice to support your performance and overall health, this episode delivers.

In this official launch episode, RunDot Podcast Producer Andrew Harley introduces us to the voice of the RunDot Podcast: Olympian and running icon, Carrie Tollefson. Together, they dive into the story behind RunDot: how it was created, why it matters, and what makes it a game-changer for runners of all levels. Andrew shares what kind of run coaching listeners can expect to hear from future podcast episodes and Carrie offers what she hopes to bring to the show as it’s host. They also talk about Carries show “C Tolle Run” where she interviews the top names in running. So be sure to hit subscribe and fire up each RunDot Podcast episode as they drop every single week.