Trail Society

FREETRAIL
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Trail Society

Keely Henninger, Corrine Malcolm, and Hillary Allen are three professional trail runners looking to utilize their experience as athletes and scientists to foster community and discussion around new and challenging topics in the world of trail running, training and racing, and equality

  1. 17 DEC

    Episode 89: Trailblazing Through Transitions: Reflecting on 2024 and Running Toward 2025

    In Episode 89 of Trail Society, hosts Corrine Malcolm, Hillary Allen, and Keely Henninger reflect on their personal journeys and careers, answering listener questions about their professional paths and how they found success in their respective fields. They explore topics such as Keely's decision to finally pursue medical school after many different pursuits, Hillary’s evolving relationship with sport and her partnership with Brooks, and Corrine’s entry into broadcasting. The hosts also share insights into their early sports experiences and offer advice to a listener navigating post-graduation uncertainty. The conversation highlights how each of them found their way to trail running and how they balance career ambitions with their athletic goals. The episode also includes a reflection on the year 2024, where the hosts share their proudest moments, biggest challenges, and lessons learned. They discuss the future of trail running, including trends to watch for in 2025 and personal goals they’re excited to pursue in the upcoming year. The hosts also delve into what they’re keeping and leaving behind in 2025, from embracing boundaries and focusing on protein to letting go of performative behaviors and doom scrolling.  Sponsors:   This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK & Our Title Sponsor is The Feed!!! Follow the link to get $20 to spend every quarter ($80 every year!): https://thefeed.com/trailsociety + a cool Trail Society water bottle!   Keep sliding into our DMs with your messages, they mean so much to us! @trail.society   Articles: Role of PT in management of RED-S: https://bjsm.bmj.com/content/early/2024/10/25/bjsports-2024-108751.long

    1h 19m

  2. 3 DEC

    Episode 88: Ask Us Anything: Getting Creative with Training, Nutrition, and Community Insights

    In episode 88 of Trail Society, hosts Corrine Malcolm, Hillary Allen, and Keely Henninger take a deep dive into all things trail running as they answer listener questions in a special "Ask Us Anything" format. From training theories to nutrition hacks, they tackle everything from treadmill hill intervals to how to train for mountain races while living in an urban environment. The trio also shares their personal must-do exercises for the off-season, discusses the nuances of ultra-marathon training, and offers tips on improving technical trail running skills. The episode also touches on the importance of community and how to find your tribe, whether you're new to the sport or looking to connect with other trail runners. The hosts give advice on how to overcome the intimidation factor of running on trails and how to build meaningful connections without relying on formal running clubs. They also explore the challenges of balancing relationships with training and share their experiences with sponsorships, providing candid insights into what it's like to be a professional athlete. To round out the episode, the team answers a series of fun "rapid fire" questions, including dream running partners from any era, the best advice they've ever received, and their thoughts on what makes someone a "real" runner. They close by highlighting a special cause—an endurance festival to support the hurricane-devastated town of Old Fort, North Carolina—and remind listeners to give back this holiday season. Whether you're looking for expert training advice or a good dose of motivation, this episode has something for every trail runner.   This episode is brought to you by Freetrail @runfreetrail & Our Title Sponsor is The Feed!!! Follow the link to get $20 to spend every quarter ($80 every year!): https://thefeed.com/trailsociety + a cool Trail Society water bottle! Keep sliding into our DMs with your messages, they mean so much to us! @trail.society Links: Donate to Old Fort Community: https://runsignup.com/Race/Donate/NC/OldFort/OldFortStrongEnduranceFestival

    1h 17m

  3. 19 NOV

    Episode 87: This is Your Brain on Ultras - Unlocking the Mental Strategies That Fuel Endurance Success

    In Episode 87 of Trail Society, the gang is back together for a deep dive into the intersection of ultra running and cognitive performance. Corrine, Hillary, and Keely unpack recent research from the world of Backyard Ultras, where a group of Belgian scientists explored the effects of extreme endurance on the brain. The study, conducted during an April 2023 event, found that while sleep deprivation and fatigue did slow reaction times, for the athletes that lasted the longest, physical performance remained stable. This episode explores how mental fortitude — the ability to push through the struggle to continue — might be just as critical as physical endurance in ultra running and beyond. Can the mental endurance required for these extreme races teach us how to better manage our effort and focus in other areas of life? We also shift gears into the world of self-esteem and positive self-talk, exploring how these mental strategies can enhance athletic performance and improve overall well-being. With insights from psychological research, Hillary guides us through the latest findings on how positive self-talk can boost motivation and confidence in athletes. Whether you're running a race or tackling a big challenge in life, the ability to stay focused, motivated, and positive can make all the difference. Tune in for a conversation on how ultra runners and everyday athletes alike can leverage their mental game to go further, faster, and stronger. We are launching our own YOUTUBE channel!  Subscribe and watch us live every week and stay tuned for other drops in the future! Sponsors:   This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK & Our Title Sponsor is The Feed!!! Follow the link to get $20 to spend every quarter ($80 every year!): https://thefeed.com/trailsociety + a cool Trail Society water bottle!   Keep sliding into our DMs with your messages, they mean so much to us! @trail.society Articles:  Outside: How Often Should You Replace Your Sports Bra? https://www.outsideonline.com/health/wellness/how-often-should-you-replace-sports-bra/ Outside Debrief on Backyard Ultra Article by Alex Hutchinson: https://www.outsideonline.com/health/training-performance/effects-of-backyard-ultras/ Backyard Ultra: De Pauw K, Ampe T, Arauz YLA, Galloo X, Buyse L, Olieslagers M, Demuyser T, Corlùy H, Lamarti S, Provyn S, Jones AM, Meeusen R, Roelands B. Backyard running: Pushing the boundaries of human performance. Eur J Sport Sci. 2024 Oct;24(10):1432-1441. https://pmc.ncbi.nlm.nih.gov/articles/PMC11451558/   Self Esteem and Self-talk Articles: Orth, U., & Robins, R. W. (2022). Is high self-esteem beneficial? Revisiting a classic question.American Psychologist, 77(1), 5–17. https://psycnet.apa.org/fulltext/2022-48842-002.html   Park SH, Lim BS, Lim ST. The Effects of Self-Talk on Shooting Athletes' Motivation. J Sports Sci Med. 2020 Aug 13;19(3):517-521. PMID: 32874104; PMCID: PMC7429435.

    1h 8m

  4. 6 NOV

    Episode 86: Running Her Own Race: Hannah Allgood's Second Place Finish at Her First 100-miler, the JJ100.

    In this episode of Trail Society, join hosts Keely and Corrine as they dive into an inspiring conversation with Hannah Allgood, who secured second place at her first 100-mile race, Javalina Jundred. Hannah shares insights into her season, which included diverse races like Chuckanut 50k, Gorge 30k, Transvulcania, and Istria 101k, detailing her preparation and the strategic choices behind each race. She discusses her journey leading up to Javelina, emphasizing the importance of running her own race, maintaining mental resilience, and her fueling plan—complete with the decision to shove gels into her bra to keep them cool. Finally, we touch on her coaching and work as a PT and how she combines them to develop trail-running specific strength programs for her athletes. Additionally, Keely and Corrine explore a new study on NCAA D1 cross country athletes, highlighting concerns about body weight, energy balance, and the often-overlooked experiences of male athletes. Tune in for an episode filled with personal stories, valuable insights, and a deep dive into the latest in running research! Follow Hannah @shesallgood or find her at freetrail.com/experts Sponsors:   This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK & Our Title Sponsor is The Feed!!! Follow the link to get $20 to spend every quarter ($80 every year!): https://thefeed.com/trailsociety + a cool Trail Society water bottle!   Keep sliding into our DMs with your messages, they mean so much to us! @trail.society   Articles:  Barney, et al. Dietary intake and diet quality of female and male ncaa D1 XC athletes . 2024: https://www.sciencedirect.com/science/article/pii/S2475299124024090

    1h 29m

  5. 22 OCT

    Episode 85: Creating Race-Specific Fueling Plans and the Evolving Landscape for Female Athletes

    Join hosts Corrine Malcolm and Keely Henninger as they delve deep into the art of fueling for success, with a special focus on Corrine’s upcoming race at the Javelina Jundred. In this episode, they talk about some of the latest research on carbohydrates, emphasizing individualization of carbohydrate ingestion and how body size and gender can impact glucose oxidation rates. With Javelina around the corner, Corrine reveals how she plans to implement her carbohydrate-rich fueling plan to ensure peak performance on race day. Plus, they touch on the race results and the latest developments in women’s sports, including contract changes in the NWSL and the launch of Allyson Felix's new sports management firm designed to empower female athletes. Sponsors: This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK & Our Title Sponsor is The Feed!!! Follow the link to get $20 to spend every quarter ($80 every year!): https://thefeed.com/trailsociety + a cool Trail Society water bottle! Keep sliding into our DMs with your messages, they mean so much to us! @trail.society   Articles: Alyson Felix Launches Female Focused SM NSWL announces disciplinary action to Angel City FC Women's Marathon Record Goes Down - NPR Exogenous Glucose Intake and Body Size

    1h 5m

  6. 8 OCT

    Episode 84: Is RED-S Real? The Nuances of Low Energy Availability, The Wellness Industry, and Athlos Track

    In Episode 84 of Trail Society, hosts Corrine Malcolm and Keely Henninger take a critical look at the contentious topic of Relative Energy Deficiency in Sport (RED-S), diving deep into a recent article that questions the syndrome's validity and its implications for athlete health. They engage in a lively debate about how RED-S is diagnosed and whether it risks becoming a catch-all term, emphasizing the need for a holistic approach to athlete care. The episode also touches on the broader issues surrounding the wellness industry, prompted by findings from Lulu Lemon's Global Wellbeing Report, which highlight the societal pressures that can lead to “wellbeing burnout.” Additionally, the hosts celebrate the Athlos track meet as a pivotal moment in elevating women’s running, sharing updates on significant race results, including Tara Dower's remarkable FKT on the Appalachian Trail and Careth Arnold's course record at The Bear. With listener questions and personal anecdotes, this episode challenges listeners to rethink their understanding of health and performance in the athletic realm   Sponsors: This episode is brought to you by Freetrail @runfreetrail www.freetrail.com - subscribe and JOIN US IN SLACK & Our Title Sponsor is The Feed!!! Follow the link to get $20 to spend every quarter ($80 every year!): https://thefeed.com/trailsociety + a cool Trail Society water bottle! Keep sliding into our DMs with your messages, they mean so much to us! @trail.society Sources/Links: Athlos Track Meet by Christine Yu https://christinemyu.substack.com/p/a-night-at-the-track?fbclid=PAZXh0bgNhZW0CMTEAAaZ6HOiHhRZjKv4GqQIqNUw-BT7ByRjhVDH2vva5vCHzBnOpHAPSWUXM6vo_aem_5iYrgqcOkEqp70qYE6_tsw Lululemon Wellness Industry Report: https://sportswirewomen.com/lululemons-global-wellbeing-report-shows-the-pressure-to-keep-up-with-wellbeing-is-making-people-feel-unwell/ Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist? https://link.springer.com/article/10.1007/s40279-024-02108-y  McKenndre Hickory House Fire fundraiser: https://www.freefunder.com/campaign/hickory-house-fire

    1h 12m

  7. 24 SEPT

    Episode 83: Period Products at Races, Birth Control Use in Female Endurance Athletes and Mental Strategies to Cope with a DNF

    In this episode Keely, Corrine, and Hillary start it off by diving into some races, including Run Rabbit Run, The Rut, and The Golden Trail Series.  Then they discuss both the lack of period products and porta-potties for women at TDS and how that may have impacted women runners.   For the rest of the episode they tackle two issues. First, they talk through the mental side of dropping out of or choosing not to start a race, how to give yourself some grace, and when to pull the plug.  Whether you choose to drop at mile 5 or mile 95 of a one hundred mile race, your decision is valid and we must learn to be okay with them. Then, they discuss a new article out by Ryall and team looking at the distribution of birth control use among female endurance athletes. This study highlights the popularity of hormonal IUD’s in athletics but the lack of research on the effects of this form of birth control on performance.   Keep sliding into our DMs with your messages, they mean so much to us! @trail.society Sponsors: This episode is brought to you by Freetrail @runfreetrail (www.freetrail.com) - subscribe and JOIN US IN SLACK Our Title Sponsor is The Feed!!! Follow the link to get $20 to spend every quarter ($80 every year!): https://thefeed.com/trailsociety + a cool Trail Society water bottle!   Articles: Ryall, S. et al. Contraception Choice for Female Endurance Athletes: What’s Sport Got to Do With It? A Cross-Sectional Survey (https://link.springer.com/article/10.1007/s40279-024-02078-1)

    1h 23m

  8. 10 SEPT

    Episode 82: UTMB Breakthroughs, Rising Women's Finishing Rates, and Racing for Longevity

    In this episode of Trail Society, we dive into the UTMB races, discussing the fast race times, podiums, breakthrough performances, and top USA athletes. We also spotlight the latest advancements in the WNBA and NWSL, and discuss the impactful “Here For the Women’s Race” initiative that is reshaping women’s trail running. Our conversation reveals how these developments are driving change and opening new opportunities for female athletes at every level. Hillary shares an intimate and insightful account of her recent UTMB race experience, detailing her training journey and the pivotal moment when she chose to prioritize her health and happiness over finishing the race. Her candid reflection on why she decided to stop rather than push through underscores the importance of listening to one’s body and the long-term value of maintaining passion for the sport. This episode offers a powerful blend of race analysis, sports evolution, and personal wisdom, making it a must-listen for anyone passionate about running and female athleticism. Sponsors: This episode is brought to you by Freetrail @runfreetrail (www.freetrail.com). Subscribe and JOIN US IN SLACK. Our Title Sponsor is The Feed!!! Follow the link to get $20 to spend every quarter ($80 every year!): https://thefeed.com/trailsociety + a cool Trail Society water bottle! Keep sliding into our DMs with your messages, they mean so much to us! @trail.society   Articles: Support Tara: https://support.girlsontherun.org/fundraiser/5607331 Past TS episodes on Hydration: https://open.spotify.com/episode/3RuFrJPbF46NlCdq4hTtbm?si=XAMscA3xSFuhEBfTRQiA4g

    1h 7m
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About

Keely Henninger, Corrine Malcolm, and Hillary Allen are three professional trail runners looking to utilize their experience as athletes and scientists to foster community and discussion around new and challenging topics in the world of trail running, training and racing, and equality

Information

  • Creator
    FREETRAIL
  • Years Active
    2021 - 2024
  • Episodes
    90
  • Rating
    Clean
  • Show Website
    Trail Society

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