Tough Girl Podcast Podcast Por Sarah Williams arte de portada

Tough Girl Podcast

Tough Girl Podcast

De: Sarah Williams
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The Tough Girl Podcast is all about inspiring and motivating YOU! I will be interviewing inspirational women from around the world, who’ve faced and overcome difficult challenges and situations, they will share their story, their knowledge and provide advice and essential tips for you to overcome your own personal challenges. Actividad Física, Dietas y Nutrición Biografías y Memorias Ciencias Sociales Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • Lily Canter – Ultra Runner, Women’s Running Coach & Co-Author of Ultra Women: The Trailblazers Defying Sexism in Sport

    Lily Canter – Ultra Runner, Women’s Running Coach & Co-Author of Ultra Women: The Trailblazers Defying Sexism in Sport
    Aug 19 2025
    This week on the Tough Girl Podcast, we’re joined by Lily Canter—an ultra runner, women’s running coach, journalist, and passionate advocate for gender equality in sport. As co-author of the groundbreaking book Ultra Women, Lily is helping to challenge outdated narratives and spotlight the women redefining endurance running. Lily didn’t grow up considering herself sporty, but after joining a triathlon club in her 30s, she discovered a love for running that quickly evolved into a passion for ultras. What began as a spontaneous 30-mile run turned into a deeper journey into the ultra world—culminating in a 250km multi-day race across Tanzania and a growing commitment to empowering more women through education, coaching, and research. In this episode, Lily opens up about the gaps she saw in female-specific training information, how she and co-author Emma Wilkinson tackled the research for their book, and why visibility, representation, and equity matter—on the trails and in the media. From coaching to kit, sports bras to science, Lily shares what still needs to change and how she’s pushing those boundaries herself. Whether you’re curious about tackling your first ultra or passionate about equity in endurance sports, this episode offers practical insight and powerful inspiration. New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x Show notes Who is LillyJournalist who specialises in running and fitnessA female running coach Ultra runnerLecturer at university Running an organisation with Emma called; Freelancing for Journalists Her early years…Not coming from a sporty family Growing up in Guilford, SurreyPlaying netball consistently for most of her life Moving to Liverpool as a teenagerGetting into running in her 30sJoining a triathlon club in her mid to late 30sBeing inspired by an amazing running coach Running consistently for the past 7/8 yearsBeing busy… and how her career has changed a lot Getting bored very easily Going freelance 8 years ago and it giving her the freedom to do more things and pursue her different passions Getting better at running and starting to enjoy it more Varying the types of runs and where she ran Building her running confidence Trying different racesStarting to really enjoy runningHer first ultra which was an accident!Running 30 miles on a looped courseThe relaxed, chilled, approach to ultra runningSpeaking with Emma about doing an ultra togetherThe lack of information and resources especially women centric information Signing up to a multi-stage 100k race in Romania Having to figure out her training plan for herself Thinking about writing a book about running How the book came about and getting the book published Being inspired by the women winning races outright Wanting to understand why so few women were participating in ultra races Dividing up the research and why it was quite straightforward Being surprised by the records held by women in the swimming world.The mental side and the lessons that could be applied to her runningWhat does the scientific evidence say with regards to men and womenThe social construct of difference between men and womenThe importance of being prepared and having confidence in what you know works for youRunning 250km across Tanzania 2023 Why it was her favourite race Being more aware of the setup of races and how female friendly they areImages of women in marketing material, website etc The manifesto - call to action - wanting to drive change Focused on 6 key areas The importance of female specific sports researchWhat are women capable of?The importance of female specific training guides Kit which has been designed for women Sports bra testingMedia coverage and commentary of womenEqual prize money and sponsorshipWhy races should use the - She Races Guidelines Training for 2025/2026Wanting to test their limits Signing up for Equinox 24 - wanting to run further than they have run before (goals 65 miles +) She Trails race in the Peak District - August 2025 Heading oversees to race a 5 day race in the heat… depending on recovery Training programs and making running work for you Having a coach for the past 18 months and the difference it has made Being more competitive in races How to connect with Lily on social mediaFinal words of advice for other women who want to be a trail blazerWhy you need to believe in yourself Push your boundaries and try hard things Don’t be scared of challenging yourself Social Media Website ...
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    42 m
  • Tania Carmona – First Mexican Athlete to Complete the 5 Deserts Grand Slam: Ultrarunner, Coach, and Podcaster

    Tania Carmona – First Mexican Athlete to Complete the 5 Deserts Grand Slam: Ultrarunner, Coach, and Podcaster
    Aug 12 2025
    This week on the Tough Girl Podcast, we’re joined by Tania Carmona—a trailblazing ultrarunner, endurance coach, entrepreneur, and the first Mexican athlete to complete the 5 Deserts Grand Slam. From swimming as a national-level athlete in Mexico to conquering some of the toughest environments on Earth, Tania’s story is one of resilience, reinvention, and relentless curiosity. Based in Dubai and previously living in Scotland and the U.S., Tania shares her path into ultrarunning—from a reluctant marathon finisher to tackling self-supported races across the Gobi, Atacama, Namib, and Antarctica. We dive into her experience navigating extreme heat, physical stress, and the emotional highs and lows of ultra-endurance. Tania also opens up about the physiological toll of training, dealing with cortisol imbalances, the decision to undergo back surgery, and why she and her husband launched the Ultra Happy Podcast to bring more real, relatable stories to the running world. Whether you're chasing your own desert dreams or looking for inspiration to keep putting one foot in front of the other, this episode is packed with heart, humour, and hard-earned wisdom. New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x Show notes Who is TaniaUltrarunner, coach and podcast hostBeing based in Dubai, born in Mexico and previously living in Glasgow, Scotland Growing up in Mexico City in a small family Being into swimming when she was littleBeing a national swimmer Deciding to stop swimming at 15 Moving to Chicago to do her MastersGetting into running in Chicago after being inspired by the Chicago Marathon Starting running with a free group 3x a weekFinishing her first marathon and deciding to never run again at 20Needing to make new friends after moving back to MexicoDeciding to give running another goA spartan race…. 2016Finding trail running!Hiring a coach Signing up for a 50kMeeting her Scottish husband, AndyMoving from Mexico City to Scotland!Deciding to sign up for longer, harder races and how her lifestyle started to changeThe 5 Desert Grand Slam Wanting to do Cocodona 250km race The 5 different, self supported racesDealing with the heatGobi Desert in Mongolia - more trails and more hard packed terrain - very similar to ScotlandRunning with really old shoesRunning in Antartica over 5 days - living on an expedition boat Atacama Desert in Chile and why it was one of her most favourite racesReducing those feelings of overwhelmFocusing on the first step firstTaking a year off to focus on running Working with a running coach Recovery runs and resting Dealing with gut issues and periods problemsThe impact on her body with spikes of cortisol Developing a cortisol hump on her backNot sleeping wellThe evening routines and life admin after a race Having surgery on her cortisol hump (7 cm by 1.5 cm deep) on her backDealing with more stress, by moving to DubaiUltra Happy Podcast Co-hosting with her husband AndyDocumenting the journey How to connect with TaniaMini films from each dessert available to watch on YouTube Final words of adviceLive your life with curiosity Don’t do it for the likes Think about what else you could do Social Media Website: taniacarmona.komi.io Instagram: @taniaruns_theworld TikTok: @taniaruns_theworld Youtube: @Tania_Carmona
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    50 m
  • Dr. Sarah Ruggins – Record-Breaking Endurance Cyclist on Pushing Limits, Managing Pain, and the Power of Aggressive Patience

    Dr. Sarah Ruggins – Record-Breaking Endurance Cyclist on Pushing Limits, Managing Pain, and the Power of Aggressive Patience
    Aug 5 2025
    In this episode of the Tough Girl Podcast, we’re joined by Dr. Sarah Ruggins—a high-achieving investment professional, academic powerhouse, and now a record-breaking ultra-endurance cyclist. From her early days as a national-level track athlete in Canada to surviving complex PTSD and rebuilding her life, Sarah’s journey is one of transformation, resilience, and radical self-belief. In 2023, Sarah competed in the Transcontinental Bike Race, and in 2025, she took on her most audacious challenge yet: cycling from John O’Groats to Land’s End and back again—2,715 km in just 5 days, 11 hours, and 14 minutes, setting a new outright record. This conversation dives deep into the planning, training, and mindset behind the ride—from strength work and 3:30 AM mornings to battling hallucinations, sleep deprivation, and pain barriers. Sarah shares her three-part mantra—Focus, Discipline, Gratitude—and unpacks how elite performance is built in the margins: with structure, strategy, and sacrifice. Whether you're chasing a personal goal or looking for motivation to push your own limits, this is an episode that will fuel your fire. New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x Show notes Who is Dr Sarah RugginsWorking as an investment professional for the past 10 years Growing up in Canada Being part of a very active familyDoing a lot of running and focusing on track and field Working with the best coachesHolding national records in middle distances Preparing for junior olympics at 14/15Wanting to represent her country at the highest levelHer teenage yearsNeeding a routine surgery on her feetDeveloping a disease of her nervous system The impact on her lifeDeveloping complex PTSD Getting back to a ‘normal life’Starting to focus more on academics Getting 4 degrees in 4 different subjectsCompeting in the trans continental bike race in 2023Wanting to understand what her limits wereJohn O’Groats to Lands End and back againBeing supported by a crewWorking with Rob Lee from RLP Coaching What training looked like from Sept/October 2024 to May 2025What a typical week looked likeWorking with a strength coach to compliment what she was doing on the bikeIncreasing the volume of training on both the bike and in the gymSquats increasing from 45kg to - 4 sets of 5 reps at 110kgWhile working a full time job in finance Having her whole life scheduled from 3.30am - 10pm Figuring out life adminSetting big goals in your life - you need to be prepared to make sacrifices in pursuit of those goals Planning, schedules and logistics Coming back to the WHY was integral Building the team and pulling everyone togetherReaching out to sponsorsWanting to make a history making rideProbability, chance and luckGoing to maximise our probabilities of success Being on the start line being 100% confidentBeing forced to be brave and tough - but coming from a place of powerWanting to demonstrate to herself her own resilience and wanting to inspire othersStarting the challenge and wanting to ride to her capabilitiesWorking in blocks of 4 hours and focusing on the power. Managing her process and focusing on what’s on the road aheadRiding 4 hours and then off the bike for 10 mins - the ‘Pitt stops’What goes on in those 10 mins Eating and nutrition and eating constantly while on the bikeHow her body responded to the challenge 3 phases while doing endurance work: phase 1, the first 36 hours - feeling great, phase 2 hitting a pain wall which you need to push through, phase 3 - where you feel like you can go forever, your body has accepted this is just what you do nowGoing though the pain wall and pain gate The mind body connection and what was happening mentallyDeveloping a 3 part mantra: focus, discipline and gratitude The biggest challenge while on the bike Not being able to tolerate solid foods on day 3Moving to liquid food - Supported by Huel Dealing with the sleep deprivation - confusion and falling asleep while on her bikeCrashing into a nettle bush and going into hyperglycemic shock Using blue light to wake her upBeing ahead of the record by about 7 hours and 175km - stick to the processReaching the end The feelings of relief Keeping your emotions locked in for 5 days Being able to relax!2715 km in 5 days 11 hours 14 minutes. NEW OUTRIGHT RECORD HOLDERHer limits….Taking the learning and applying it to new projectsRecovery after the challengeGetting back on the bike and back in the gymRaising funds for 2 charities The Bike ...
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    53 m
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