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Published by Emily Robertson
Welcome to Trail Culture, the podcast set against the stunning backdrop of the mountains in the Jonkershoek Valley. The mission is to share stories, research, and insights sourced from the wealth of knowledge within the trail running community, spanning both South Africa and the wider world. Trail Culture explores the heart of trail running and outdoor adventure. From interviews with coaches, athletes, and researchers to discussions on training tips, gear recommendations, and tales of triumph, our podcast covers all aspects of this great sport. Every trail has a unique story to tell. Whether you're a seasoned trail runner, a nature enthusiast, or simply curious about the world of outdoor sports, "Trail Culture" has something for you. So, come along as we venture through the Jonkershoek Valley and beyond, guided by the stories we find along the way. Lace up your shoes, tune in, and embark on a journey of inspiration and exploration.
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The new kid on the block strikes again. The Cape Cobra trail is an event that's not to be missed! Set in October, run on the stunning trails of Table Mountain with a distance for everyone - we had to hear more of the story. Jesse Roberts shares the origin story of the event, how it's evolved, what to expect on race day, the sponsor journey and more. This team is really thinking outside the box to keep race day exciting & with some truly novel elements to the event, there is something for everyone. Check it out: Website: https://www.capecobratrail.com Instagram: https://www.instagram.com/capecobratrail/ Whatsapp group banter: https://chat.whatsapp.com/DG5AUI583hZHmiy8j3SJiG?mode=gi_t
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Behind the scenes with some of the elite athletes lining up for tomorrows race. Ranging from the 100km to the marathon, from local legends to visitors - all of them are hoping the legs show up & all the pieces fall into place for their races tomorrow. #TrailCulture Brandon Keeling - Marathon Daniël Claasen - 100km Johardt van Heerden - Marathon Brandon Hulley - 100km Mila Geldenhuys - Marathon
Race weekend is finally here & things are about to kick off at the race village for George MUT by UTMB. First up we have a few words from race director Zane Schmahl. He's put in a massive shift to make the 2026 edition of MUT possible. From flooding, crazy winds, getting into the mountains with chainsaws and co-ordinating volunteers. But it was all worth it for him to see people who've set MUT as their life goal, toe the start line and take on the Outeniqua mountains. Our race directors report is here, enjoy! #TrailCulture
Known for going the extra mile, getting himself into interesting situations on the mountain & always have a smile on his face, Athenkosi Nkonki joins us to share story. One run at a time - this is the way that Ruben has been giving back to the community he grew up in. Qolora by Sea started off as a small project for the children from Rubens home. He's been going back every year to grow it and create an opportunity for the kids to travel to Cape Town and share the vision for what life and work oppourtunities could look like after school. 0:00 - Welcome 02:35 - Meet Ruben - growing up in the Eastern Cape 11:14 - The career story - how Ruben found himself in Cape Town 31:24 - Event growth - where it’s come from & where it’s going 34:08 - Giving back - how to get involved 36:50 - The running side - racing goals for Ruben 39:34 - International travel - infinite trail series & a dream come true 47:20 - Closing remarks 🔗 Links & Resources : - Trail Culture Instagram: https://www.instagram.com/trailcultureza/ - Trail Culture Coaching: https://www.trailculture.co.za/ - Ruben Instagram: https://www.instagram.com/dewaal.simon/ - Qolora by the Sea: https://www.backabuddy.co.za/campaign/qolora-by-sea-fun-run - Precision Hydration Instagram: https://www.instagram.com/carbon_endurance/ - Precision Hydration: https://www.carbonendurance.co/precision-hydration-2 // SHARE AND RATE THE PODCAST! iTunes: https://podcasts.apple.com/gb/podcast/trail-culture/id1709631577 Spotify: https://open.spotify.com/show/4eLM3gAMxZBOjUHAaGcBeu
The topic of this weeks trail science episode 💭 Simon de Waal & I sat down to discuss durability in our sport. Should trail runners focus on developing resilience & how does that happen? 📈 Think UTMB, two victors, one coach & a whole lot of weighted vest sessions 🏆 this is what got us thinking about the concept durability within our sport & do we test under conditions of real fatigue? Chapter Markers: 0:00 - Welcome & catch up - the arc of attrition 09:25 - Scientists who run - what we learn from doing the thing 13:18 - Research - what is Dr de Waal immersed in currently? 16:04 - The 4th dimension - physiological resilience and endurance sport 25:04 - Fatigue narratives - physiological fatigue resilience vs mechanical fatigue resilience 32:38 - General to specific - Where to start with building your base/making these gains 47:19 - Current research - gaps in study design and what can we hope to see in the future 51:45 - Uphill running capacity - the metabolic cost of uphill running 55:04 - Further exploration - better research design 01:01:40 - Closing remarks
.Dirt Nerds Do Forecasting ⛰️💭 The 2025 season had some highlights. From the Reillys family podium at MUT to Nicolette redefining what’s possible in the miler space to Ryan Sandes making us proud at Cocdona 250. The list goes on & we only scratched the surface 💭 It’s always good chatting to Sean Robson 🎙️ tune in for an hour and a bit of celebrating past performances, dreaming about what’s next & some comments on areas where we’d love for the sport to do better 💯 Chapter Markers: 00:00 - Welcome & no more seasons 01:09 - Hi Sean : On athlete & global explorer 04:37- The coaches of CT - kick a bush and one will fall out 06:23 - The previous season - reflections & the rise of womens sport 13:23 - The social media space - ‘influencing’ eclipsing performance? 22:10 - Evolution of running - are the explosions real? 34:10 - A graceful win & great poentialt - Sam Reillys Journey 38:15 - Cocodona - Ryan Sandes taking on the ultra milers 41:05 - The Ultra debut - the rise of Rebecca Kone 45:10 - The family champion - Doug Pickard and the UTCT masterclass 55:37 - Womens sport - growing support and the space 01:03:20 - Closing remarks 🌍 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: https://www.instagram.com/carbon_endurance/ Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2 📩 Follow Sean Robson Instagram: https://www.instagram.com/sean.l.robson?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== #TrailCulture
Finding our way - Nora Serres This week we welcome a guest from one of the most beautiful places in the world 🌎 🇳🇴 Nora Serres is a PhD fellow with a green thumb, musical ear & love for the outdoors. In the episode we talk about her research, life in Norway, her journey as an athlete & more. Noras story speaks to the idea that each of us is in the process of finding our way. Our paths and experiences look different and she shares some moments that form a key part of her story and her process of finding her way in the sport, in research and in friendship. Her kindness and warmth as a person are two distinct things that stand out for me from this conversation. She advocates for connection, thought and people. I can't wait to see how her trail running season unfolds and what she grows next in her garden. Chapter Markers: 00:00 - Welcome to Season 3! 01:09 - Meet Nora Serres : Terrex athlete with musical talent 02:46- UTCT - impressions of South Africa 08:52 - Finding our way - finding the outdoors through music 12:30 - The playlist sessions - the early days of running 18:18 - Family history - activity vs training 19:41 - Research - the intersection of running and music 24:36 - The work informed - personal experiences and her work 29:32 - Divided focus - growing into space, running and research 36:28 - Team Terrex - what did it change ? 41:24 - Mentorship - women in sport & working together 45:18 - Winter training - the benefits of skiing and rest 52:49 - The planning - how does Nora structure her year 0 1:05:20 - Closing remarks 🌍 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: https://www.instagram.com/carbon_endurance/ Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2 📩 Follow Nora Serres Instagram: https://www.instagram.com/noraserres?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
drum roll please not because Trail Science is back but it’s back with Dr Simon de Waal 🧑🎓 He did it folks. The stellies shakeout starting, research loving, half marathon machine successfully defended his PhD & is officially a Dr. Proud is an understatement. We talk about his hand in, the defence, what the practical application of his research looks like, what is next in the research space for Dr de Waal & more. 00:00 - Still in Season 3 01:52 - Welcome back to Dr de Waal 06:13 - Excellence within the ebbs & flows 09:18 - Progress in research within the SA context 11:10 - What are the research take homes? 20:40 - Challenges within the research design 25:37 - The next project: Where will Dr de Waal go next 32:18 - What are we seeing in field and in the lab 36:40 - Feedback from the experts 44:50 - The “so what?”: how to apply the research to our programs 51:47 - The publication pipeline & final thoughts 54:54 - Personal goals & rooted in dirt 🔔 Subscribe for more deep-dive episodes on trail running science! 💬 What research would you like to see next? Let us know in the comments! 🔗 Links & Resources : - Trail Culture Instagram: https://www.instagram.com/trailcultureza/ - Trail Culture Coaching: https://www.trailculture.co.za/ - Simon de Waal Instagram: https://www.instagram.com/dewaal.simon/ - Rooted in Dirt Instagram: https://www.instagram.com/rootedindirt/ - Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/ - Carbon Endurance Website: https://www.carbonendurance.co/precision-hydration-2 - Alberto Minetti research: - Frederik Sabateur // SHARE AND RATE THE PODCAST! iTunes: https://podcasts.apple.com/gb/podcast/trail-culture/id1709631577 Spotify: https://open.spotify.com/show/4eLM3gAMxZBOjUHAaGcBeu
“100 miles gives me more time to work” Alyssa Clark is a consistent talent with a quiet focus and man, does she know how to rally. In this weeks episode we talk about her come back at Ultra Trail Cape Town last year, her range of global adventures & what it means to develop durability as an athlete. Meeting Alyssa was a highlight and her wealth of knowledge as both coach, athlete & podcaster comes through in this episode. I love her take on "eggs in the basket" and we get a peek into her thoughts as she holds the tension between leaving a legacy and going all in for running. I can't wait to see her race season unfold. Enjoy! Chapter Markers: 00:00 - Welcome to Season 3! 02:01 - Meet Alyssa Clark : On athlete & global explorer 04:24- Van life - living on the move 10:33 - San Diego - putting down roots 13:45 - Hurt 100 - technicality of Hawaii & the sub 24 hour run 17:20 - Versatility in racing - durability and scrappy racing 22:50 - The story of UTCT - living through 9 lives 27:10 - Unravelling - then a rally 39:36 - Don’t lie to me - Focus and the pacman method 49:41 - The races - recency bias and maintaining perspective 56:45 - Coaching - the eggs in the basket? 01:01:00 - Finding the line - mentoring and mistakes 01:05:36 - Conversations worth having - podcasting and human connection 01:09:48 - What’s next - the offseason and the dream 0 1:13:17 - Closing remarks 🌍 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: https://www.instagram.com/carbon_endurance/ Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2 📩 Follow Alyssa Clark Instagram: https://www.instagram.com/theory_in_motion?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
You can be good at 100 milers and sprint finishes. At least, you can if you’re Jeff Mogavero. Jeff thrives when he’s outside. He enjoys the outdoors on its own & also loves to race hard, measuring himself against a course and the competition. From living in a van before it was cool, to dealing with the pressure of ultra running. Jeffs experience with this sport and the outdoors has a diversity to it that’s super interesting and makes him the great athlete that he is. This chat was honest & fun and I can’t wait to follow Jeffs journey in the years to come. Chapter Markers: 00:00 - Welcome to Season 3 02:08 - Meet Jeff Mogavero : On athlete & outdoor explorer 03:12- Growing up outside - early adventure and hobbies 05:40 - Living in Ginny - van life before it was cool 11:30 - Cape Town - impressions of the trail 15:39 - Running for ON - professionalization & the sponsorship journey 19:15 - The pressure of ultra running - seeing what could be 23:00 - The double - WSER & UTMB 26:25 - UTCT - Cooling strategies and ice water to the face 33:10 - The make or break - the detail of the sprint finish 42:49 - The training - how to be good at 100 milers but also win sprint finishes 48:07 - The hydration puzzle - the most critical win 53:25 - The possibilities - excited about what’s to come 56:22 - What’s next - Chianti, WSER, CCC & the 2026 calendar 59:20 - Emerging runners - new talent & mentorship 1:05:06 - Closing remarks 🌍 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: https://www.instagram.com/carbon_endurance/ Carbon Endurance Website: https://www.carbonendurance.co/precision-hydration-2 📩 Follow Jeff Mogavero Substack: https://jeffmogavero.substack.com
Known for his speed & creative river crossing abilities 🤿 Brooks athlete, Chris Myers, has had a stellar year of running starting with 3rd place at Black Canyon 50km, a win at Chuckanut 50km & lightning run at WSER that put him on the second step. ⚡️ We talk about the changes in his training over the last season, the focus on nutrition, unpacking WSER, his race reflections & more. Chapter Markers: 00:00 - Welcome to Season 3! 02:33 - Meet Chris Myers : Brooks athlete & creative mind 03:37- First Ultra experience - entered for life 07:00 - Ultra running continued - working with the puzzle pieces 09:03 - Finding fun - the snorkel & more 11:44 - WSER - the time but not the place 15:50 - Running it in - 6 minute mile & sprint finishes 17:50 - Finish line emotion - team effort & the crew experience 20:00 - The creative - DMP & Chris’s fine art journey 25:25 - Running & art - problem solving and creativity 27:46 - LA to Colorado - moving to boulder & free fitness 31:40 - Progress in the sport - faster times & continued learning 33:38 - UTCT - heat vs humidity 38:53 - The grams per hour - carbs intake and finishing gels 4 3:07 - Food tourism - bunny chow, braai & biltong 45:45 - The people you do it for - doing well with your crew 51:43 - Race calendar - planning and goals 55:36 - Sprint finishes - it’s not over until it’s over 1:01:25 - FKT’s - adventure & personal projects 1:04:13 - Closing remarks 🌍 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: https://www.instagram.com/carbon_endurance/ Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2 📩 Follow Chris Myers: Instagram: https://www.instagram.com/halfasianchris?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
Three things that make for a magical race day performance. Fresh off the trails of Ultra Trail Cape Town, Charlie Hamilton shares about his race experience, developing as an athlete this year & confirms that carbs are king when it comes to fast racing Chapter Markers: 00:00 - Welcome to Season 3! 01:11 - Meet Charlie Hamitlon : Newest addition to team Terrex & aspiring physio 03:40 - Trail Culture in Australia - growing up with sport 05:43 - Music & band life - from playing in a band to ultra training 08:40 - Juggling training & physio - studying and racing 16:05 - The 5 year plan - joining Team Terrex 20:08 - Shoe development - Adidas HQ & the innovation team 24:50 - UTCT race prep - training on the course 28:25 - Race day mindset - studying splits & effort distribution 35:49 - Fueling - 140g carbs per hour 40:30 - Race calendar - finding gaps to race between exams 46:48 - Racing at altitude - adjusting to difference race conditions 50:00 - Racing at Tarawea - a family affair 🌍 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: https://www.instagram.com/carbon_endurance/ Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2 📩 Follow Charlie Hamilton: Instagram: https://www.instagram.com/trailcultureza?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== 🔔 Subscribe & Follow for More Trail Running Insights! Don’t forget to hit LIKE , COMMENT , and SUBSCRIBE for more epic trail running and training content! Let us know your biggest strength training in the comments below!👇
You can feel it, it’s almost here 🏔️ 🇿🇦 A chat with Stu McConnachie has been on the cards for some time. We connected at TrailCon this year & I couldn’t wait to share more of this story. Not only is UTCT a favorite on the trail calendar, this event has grown from its grass roots into something more. It stands on its own feet as a World Trail Major & puts SA on the map as a trail destination. None of this happened by accident 💭 Stu talks about the evolution of the event, the hopes for where it could go & some of the real challenges the team had to wrestle with to build this thing to where it is today. 🤙🏼
Two years later, we see our first repeat guest on the podcast. This episode with Tarrin van Niekerk is a special one. We talk about what it’s looked like for her to continue to run brave, her solo finish of the Hoefyster, her love for the mountains in Lady Grey & more . A personal hero & friend, it’s always good to welcome her to the podcast.
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!
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Observed September 16, 2026. Cached outside the daily freshness window; the positions keep the date they were taken on.
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