Do hard things. In community, for community 🇹🇿

This week we explore this idea of doing hard things, with a purpose that goes beyond ourselves. Brett Harrison is a race director & community development worker in Tanzania.

We talk about his trail & MTB events, what brought him to Africa and what led him to do meaningful work that goes beyond his personal goals and ambition. Through his races Traverse Tanzania & Kili Trail Run he is building adventures that transform communities and it’s the type of event that should be on your bucket list.

We are back! Season 3 of Trail Culture is here & I'm so stoked to share some stories from all around the world with you all.

First up, the founder of @oeathleticsclub, he’s not only a fast human but an incredibly consistent one. He’s well known for his Daily Mile videos & has some inspiring thoughts on creativity to share. 💭

We talk about his collegiate track career, the inspiration for starting his business, how to cultivate a rhythm of sustainability (for both running & creativity) & more! Stoked that Brock Kelly is the first guest to kick off the new season 💥

Whether you’re a seasoned runner or simply love incredible stories of humans doing great things, this episode is packed with inspiration and practical advice. Don’t forget to like, comment, and subscribe for more episodes featuring extraordinary guests like Brock Kelly.

🔗 Links & Resources:

The Daily Mile

Creativity Inc.

- Trail Culture Instagram: https://www.instagram.com/trailcultureza/

- Trail Culture Coaching: https://www.trailculture.co.za/

- Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/

- Carbon Endurance: https://www.carbonendurance.co

🔔 Subscribe for more inspiring trail stories, running tips, and epic adventures!

This one is special. A handful of the brave humans who tackled the miler share some of their stories just a few hours after finishing their epic journeys.

The debrief starts with Nicolette Griffioen. Two milers, two wins, four weeks apart - we’re inspired. She talks about her decision making process & where her mind was at going into this stretch of training and racing 🏅

Pierre Jordaan is up next. @the.flying.runner had an incredibly consistent run that put him in 3rd. He humbly talks about how his race unfolded & his approach to the training ‘required’ for these big dances.

The story continues as we heard from two well loved George locals. Lodelia Kombrink claimed second place after an exciting switch up in the last 7kms of the race. Thembinkosi Sojola made an incredible come back after a challenging start & ran into the top 10. 🏆 the George community came out in full force to welcome these two home.

The MUT locker room | E03🎙️🔓

Its been an eventful day at George MUT by UTMB ⛰️ war stories shared from a handful of trail legends.

@monique_agenbag08 starts us off with some training reflections & her race strategy for tomorrows 25km ⚡️

The power of salt & vinegar chips to the joy of racing on home trails. @shaunyd_8 & @rebeccakohne share stories from the MUT marathon 👟

& @adie_athlete talks about the personal battle to fight for his position in the miler 🛠️

Inspired is an understatement. 💭

#TrailCulture

In the second locker room episode, we catch up with some of the sports favourite athletes. Toeing the line at the marathon & 60km races tomorrow, we chat through:

• The build up to MUT
• Injuries & setbacks
• Sibling rivalry
• History with the event
• Working with the race day rubik's cube
• & more!

Welcome Brendan Lombard! From racing across the globe to coaching runners of all levels, Brandon shares his expert insights on purpose-driven training, strength & conditioning for runners, and overcoming injuries.

🎙️ In this episode, you'll discover:

🔥 How to build strength for trail running – Key exercises, common mistakes, and how to integrate strength into your routine without overloading yourself.

🏃‍♂️ Brendan's journey from South Africa to Spain – Why he made the move and how it’s shaped his training and coaching philosophy.

🏋️ Strength training myths & best practices – Why “leg day” isn’t enough and how periodization can change your performance.

🤕 Injury prevention & recovery – Lessons from his Achilles injury and the breakthrough method that got him back to running.

⛰️ Racing in Europe vs. South Africa – Insights on courses, competition, and what it takes to perform on the world stage.

Chapter Markers:

00:00 - Welcome to Season 2!

01 :38 - Meet Brendan Lombard: Sports Scientist, Coach & Trail Runner

04:30 - Why Brendan moved to Spain & how it’s impacted his training

08:00 - Brendan’s running journey – From swimming to world championships

13:20 - First trail race reality check – How road speed doesn’t always translate to the mountains

18:30 - Full-time coaching & digital nomad life

23:00 - Brendon’s Achilles injury & breakthrough recovery technique

27:50 - Mental battle of injury & staying motivated

31:40 - Brendan’s 2025 race goals – Tenerife, Eiger Ultra, UTCT & more

36:00 - The importance of training with purpose

9:00 - Biggest mistakes runners make with strength training

45:20 - How to structure strength workouts around your running

51:10 - Beginner’s guide: Strength training for trail runners

56:40 - How long does it take to see strength training results?

01:03:00 - Final advice: Brendan’s favorite training philosophy

🌍 Connect with Trail Culture:

Instagram: https://www.instagram.com/trailcultureza/

Trail Culture Coaching: https://www.trailculture.co.za/

Support those who support us:

Carbon Endurance Instagram

Carbon Endurance Wesbite

📩 Follow Brendan Lombard (Instagram)

🔔 Subscribe & Follow for More Trail Running Insights! Don’t forget to hit LIKE, COMMENT, and SUBSCRIBE for more epic trail running and strength training content! Let us know your biggest strength training struggles in the comments below!👇

You asked & we listened. This weeks episode with @dewaal.simon is a hot topic. We unpack some of need to knows around super shoes. We talk about advanced footwear technology (AFT), what we learn from road runners, what research on super shoes tells us & more 💥

What you’ll gain from this episode:

🌟 Insights into the research on super shoes for both trail & road

💡 Tips on what to consider when getting a pair of super shoes

🏞️ Inspiration to follow the research on super shoes in the trail running space

🎥 Chapter Markers:

00:00 - Welcome to 2025: Season 2 continues

03:07 Vapor flies: Personal dabbling in the super shoe scene

06:50 - Shoes vs Barefoot: Why should we care about our footwear

10:27 - Design & definition: Advanced footwear technology (AFT)

14:35 - Super shoe benefits: Are they real or perceived?

19:15 - The carbon plate: Potential energy & carbon improvements

22:21 - Early research: The 4% benefit & Nikes research

30:12 - The influence of speed: How much of a role does speed play

35:20 - Running environment : Is there a place for super shoes on trail

40:30 - The Salomon study: Current research for the trail space

55:05 - Windlass Mechanism: Foot mechanics in an uphill condition

59:18 - Future research: Making it more trail specific

This week I’m stoked to welcome an expert to the podcast. She is all knowing when it comes to physiology & sports nutrition 🍎🍰🥤

The founder of @fuel_form, Louise joins us this week to talk about piecing together the fuelling puzzle. Where to start, what to avoid & the origin story behind some classic nutrition myths 💭

What you’ll gain from this episode:

🌟 Insights into fuelling for Ultra running & how to get started .

💡 Tips on the types of things to eat & when to fuel when training and racing

🏞️ Inspiration to put the fuelling puzzle piece together to suit your goal

🎥 Chapter Markers:

00:00 - Welcome to 2025: Season 2 continues

02:10 The sports journey: Finding research & a passion for rugby

05:25 - PhD & international partners: Supplementing with ketones for physical & mental recovery

11:15 - The Cape Epic: Research in the field

14:15 - Fuel Form: Starting a business & real food focus

17:09 - Common struggles: GI distress, liquid nutrition & planning

22:10 - Electrolytes: When and how should athletes use them?

27:58 - Carbs are back : What is possible vs what is necessary?

34:25 - High fat low carb : What works for ultra runners

38:02 - Fuelling for sessions: Timing & fasted training

45:02 - Gut training: How to get start & what progress looks like 51:26 - In race fuel: Putting together your fuelling plan