Trail Society

This week, Corrine Malcolm and Keely Henninger dig into one of the most common questions they hear from endurance athletes: how should runners actually strength train? They break down why lifting can improve running economy, force production, muscle recruitment, tendon strength, and durability — and why those benefits matter just as much for ultrarunners as they do for athletes chasing faster speeds.
They also get practical about what strength training should actually look like, including how often to lift, where to fit it into a running week, why heavier weights and lower reps may offer runners more benefit than endless high-rep exercises, and how plyometrics and eccentric work can prepare the body for the demands of technical trails and long descents. Plus, they talk about fueling for muscle adaptation and why strength becomes even more important across different stages of life, including perimenopause and menopause.
It’s a science-heavy but highly practical conversation about getting stronger, running more efficiently, and building a body that can keep doing this sport for the long haul.
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FeistyFest Details and Registration: https://livefeisty.com/events/feisty-fest/
Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/
Courses and Coaching: https://livefeisty.com/courses/
@feisty_media
@trail.society
Support our Partners:
Use the code FEISTY2026 for 20% off at https://www.tifosioptics.com
ProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/
rabbit: Visit https://www.runinrabbit.com/ use code: SEPTEMBERTRAIL10 for 10% off.

This week, Corrine Malcolm is joined by Sabrina Pace-Humphreys to talk about two kinds of endurance: returning to UTMB after a heartbreaking race, and continuing the long-term work of making trail running a more inclusive sport.
They talk about what Sabrina learned from last year’s UTMB, why she’s coming back, and how her work with Black Trail Runners has shaped the way she thinks about belonging, representation, and responsibility. It’s a thoughtful conversation about resilience, community, and what happens when an athlete who spends so much time creating space for others asks what she wants for herself.
Sabrina's Website: https://sabrinapacehumphreys.com/
Sabrina's book: Start Where You Are (The Beginner’s 5k Running Guide for Women)
Follow Us:
FeistyFest Details and Registration: https://livefeisty.com/events/feisty-fest/
Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/
Courses and Coaching: https://livefeisty.com/courses/
@feisty_media
@trail.society
Support our Partners:
Use the code FEISTY2026 for 20% off at https://www.tifosioptics.com
ProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/
rabbit: Visit https://www.runinrabbit.com/ use code: SEPTEMBERTRAIL10 for 10% off.

This week, after a Tour de France Femmes avec Zwift debrief, Corrine Malcolm and Hillary Allen take on RED-S and low energy availability through Hillary’s own recent experience with injury and recovery. What started as overreaching and under-recovery became a bigger lesson in how training stress, work stress, life changes, sleep, fueling, and healing all draw from the same finite pool of energy.
They talk about:
why RED-S can affect athletes at any size
why it isn’t synonymous with disordered eating
how low energy availability can slow injury recovery
and why even athletes who understand the science can still miss the signs in themselves.

It’s a candid, practical conversation about listening sooner, fueling enough, and learning that stress is stress — no matter where it comes from.
Forbes Article: Why It Took 119 Years To Build A Tour de France For Women
Follow Us:
FeistyFest Details and Registration: https://livefeisty.com/events/feisty-fest/
Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/
Courses and Coaching: https://livefeisty.com/courses/
@feisty_media
@trail.society
Support our Partners:
Use the code FEISTY2026 for 20% off at https://www.tifosioptics.com
ProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/
rabbit: Visit https://www.runinrabbit.com/ use code: SEPTEMBERTRAIL10 for 10% off.

This week, Corrine Malcolm is joined by Joe “Stringbean” McConaughy to talk about the evolution from chasing your own big goals to helping other people chase theirs. From thru-hiking and FKTs to coaching, mentorship, and race directing, Joe has built a career around both pushing his own limits and creating more opportunities for others in trail running.
The two dig into the All In Coaching Collective, accessibility in coaching and youth sport, what makes a great mentor, and why Joe has recently added race director to his growing list of roles. It’s a conversation about adventure, community, and what it means to invest in the future of the sport you love.

This week, Corrine Malcolm and Keely Henninger step back from training plans to talk about something endurance athletes rarely discuss: how our relationship with running is supposed to change.
Corrine reflects on IVF, pregnancy, and becoming a mom, while Keely shares what it feels like to make room for medicine, a demanding new career, and a different version of athletic life. They explore identity, uncertainty, the pressure to be all in or all out, and why allowing sport to evolve doesn’t mean it matters any less.
It’s an honest conversation about who we become when the lives we’re building grow bigger than running.
Follow Us:
FeistyFest Details and Registration: https://livefeisty.com/events/feisty-fest/
Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/
Courses and Coaching: https://livefeisty.com/courses/
@feisty_media
@trail.society
Support our Partners:
Use the code FEISTY2026 for 20% off at https://www.tifosioptics.com
ProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/
rabbit: Visit https://www.runinrabbit.com/ use code: SEPTEMBERTRAIL10 for 10% off.