Injury prevention isn’t about collecting gadgets—it’s about timing the right habits so your body can adapt, not break. We’re joined by Dr. Bonnie Wilder, DPT, for a clear, no-drama playbook that helps you feel better between runs and stay consistent through a training block. From simple desk routines to smart use of compression, heat, and ice, we map out what actually shortens recovery without creating new problems.

We go deep on the tools everyone debates: percussion guns, fascia scrapers, massage balls, and e-stim. You’ll hear when a massage gun makes sense, why scraping can help scar tissue but won’t solve root causes, and how to avoid overdoing pressure on the foot. We also unpack recovery shoes—why plush options like OOFOs reduce load after big mileage—and share an honest take on supplements. Magnesium often improves sleep quality, electrolytes should scale with heat and distance, creatine is an individual call, and ketones remain a cautious maybe until stronger evidence lands.

Sleep rises to the top as the biggest, most ignored advantage in your corner. Better rest boosts tissue repair, steadies your mood, and turns workouts from grindy to productive. We’ll help you pair smarter sleep with gradual training progress, not reckless jumps. Curious about cold plunges? Start warmer, go short, and use them to reduce that hot-weather puffiness if you respond well; hot soaks still win for relaxation and routine. We close with yoga and stretching that actually support running: dynamic before, static after, and consistent enough to matter.

If you’re ready to trade random fixes for a reliable system, this conversation gives you the blueprint—simple moves, better timing, and recovery choices that fit your life. Subscribe, share with a training friend, and leave a review to tell us which recovery myth you want busted next.

Connect with Dr Bonnie on her social channels @bonniewilder.dpt on Instagram, Facebook, TikTok & YouTube.

When Grace Myers laces up her running shoes, she's not checking her GPS watch or loading up on the latest sports nutrition—she's tapping into something more fundamental. On this episode of The Hobby Jogger, we meet a runner who qualified for Boston Marathon without using a single calorie of race fuel, who pushed strollers through training runs until the tires literally wore out, and who found her way back to the trails after surviving a terrifying assault.

Grace's running journey spans over two decades, beginning as a 13-year-old running loops in her parents' yard. Her unconventional approach continued when she qualified for Boston Marathon at the challenging Akron course, only to miss the adjusted qualifying time by one second. In a remarkable twist, Sam Adams Beer Company offered her a sponsored entry—though COVID ultimately transformed her Boston experience into a virtual run around her neighborhood.

The conversation takes a powerful turn as Grace courageously shares the story of being assaulted during a run just over a year ago. With remarkable candor, she discusses how this traumatic experience changed her relationship with running without breaking it. "I didn't want that taken from me as well," she explains, describing how important it was to remain the same person her children had always known despite the trauma.

Today, Grace has found renewed joy in trail running, recently tackling the challenging first leg of the Laurel Highlands Trail relay and contemplating her first 50K ultramarathon. Drawing strength from her Polish heritage and the example of her grandfather who ran into his seventies, she embodies a resilient spirit that sees running not as a competitive pursuit but as a lifelong companion through all of life's challenges.

Whether you're a seasoned runner or just beginning your journey, Grace's story reminds us that running offers not just physical benefits but profound emotional resilience. Subscribe now to hear more inspiring stories from everyday athletes finding extraordinary strength through running.

What happens when a self-described "hobby jogger" from the coastal flatlands of South Carolina lands a coveted spot in one of trail running's most prestigious events? Jason Cox takes us through his extraordinary journey from the moment he received that unexpected 5 AM email confirming his entry into OCC—one of the iconic UTMB races in the French Alps.

Jason's adventure began with training on Hunting Island's modest trails, where he could gain about 500 feet of elevation over three miles—a far cry from the 7,800 feet of elevation gain awaiting him in the mountains. With remarkable honesty and humor, he shares how he prepared his body (and convinced his family to turn this race into a European vacation) for the challenge of a lifetime.

The vivid descriptions of race day transport us to the international starting line in Orsières, through fog-shrouded mountain paths, and ultimately into thunderstorms as Jason battled the elements alongside runners from dozens of countries. From water supply challenges at aid stations to locals emerging with pots of water to help runners, the story captures the unique spirit of European trail racing where community transcends language barriers.

Perhaps most compelling is Jason's account of his devices dying in the final miles, leaving him to navigate by feel and the encouragement of fellow runners. The emotional finish with his daughters joining him for the final stretch through Chamonix's streets—despite pouring rain—creates a powerful conclusion to this inspiring tale.

Whether you're a seasoned ultrarunner or someone who's never considered attempting such a challenge, this episode offers valuable insights into the physical and mental journey of tackling a dream race. It's a reminder that with determination, proper preparation, and perhaps a bit of lottery luck, even a self-proclaimed hobby jogger can experience the magic of running through the Alps.

Subscribe now to hear more stories of ordinary runners achieving extraordinary feats, and share your own UTMB dreams with us on social media!

Ultra runner John Calabrese (The Breezy Trailhead) shares his journey through injury, recovery, and the unique culture of ultra running while reflecting on his experiences at races like Burning River and the Barkley Fall Classic.

• Coming back from injury and DNF at Burning River 100 where challenging weather led to many dropouts
• Struggling with cross-training through swimming after hip issues impacted training
• The importance of PT exercises despite difficulty fitting them into an already packed schedule
• Experience at underground races like the Wild Oak Trail 100 and Barkley Fall Classic
• Differences between trail and road race cultures - how ultra running "keeps it weird"
• Balancing family life as a single dad with ambitious ultra running goals
• Volunteering with Ainsley's Angels to push disabled athletes in races
• Finding joy in running at a comfortable pace rather than constantly chasing PRs
• Experimenting with unusual footwear including Amazon shoes on technical trails

You can find John on Instagram @BreezyTrailhead, where he shares his running adventures, shoe reviews, and occasional mustache updates.