Born on the Trail: Going Longer

Niki Micallef
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Born on the Trail: Going Longer is the long-form audio and video extension of Born on the Trail, created for trail and ultra runners who want to understand the why behind the sport. Instead of chasing social-media fads, the show brings clarity to the concepts, research and training ideas that shape endurance performance. Through extended conversations with coaches, athletes and practitioners, we unpack concepts and principles while translating them into actionable resources that simplify your training and elevate your approach to endurance. This is the companion for your long runs: thoughtful, grounded, and built around learning together. bornonthetrail.substack.com

Episodes

  1. 1D AGO

    Improving Ultra Marathon Performance through Metabolic Flexibility with Marco Altini

    While everybody has spent 2025 increasing their carbohydrate intake, Marco spent his year improving his metabolic flexibility and fat oxidation through periodised nutrition. Although he agrees that carbohydrate availability is essential for performance and recovery, his approach challenges the assumption that simply increasing carbohydrate intake is always the primary lever for improvement. In this episode, I speak to Marco Altini about what metabolic flexibility actually is, what it is not, his metabolic flexibility and fat oxidation journey, along with practical tips and suggestions on how athletes should approach the topic of metabolic flexibility. Marco has a wealth of knowledge and I am very happy that he has decided to share some of it with my audience. Looking for coaching or guidance? Learn more at https://bornonthetrail.substack.com/p/coaching USEFUL LINKS [TrainingTalk] Periodized Nutrition and Metabolic Flexibility for Endurance Performance: Data and Insights from a Case Study: https://marcoaltini.substack.com/p/periodized-nutrition-for-endurance [TrainingTalk] Learnings From a Year of Periodized Nutrition and Metabolic Testing: https://marcoaltini.substack.com/p/trainingtalk-learnings-from-a-year [CoachCorner] When Metabolic Flexibility and Performance Move Together: Matteo’s Case Study: https://marcoaltini.substack.com/p/coachcorner-when-metabolic-flexibility [CoachCorner] Should We Test?: https://marcoaltini.substack.com/p/coachcorner-should-we-test RELATED BORN ON THE TRAIL CONTENT Do You Really Need 120g of Carbohydrates per Hour?: https://bornonthetrail.substack.com/p/do-you-really-need-120g-of-carbohydrates FOLLOW MARCO Do you want to be coached by Marco?: https://marcoaltini.substack.com/p/coachcorner-my-training-philosophy Substack: https://marcoaltini.substack.com/ Instagram: https://www.instagram.com/altini_marco/ WATCH THIS SHOW ON OTHER PLATFORMS Substack: https://bornonthetrail.substack.com/podcast YouTube: https://www.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_ Spotify: https://open.spotify.com/show/6o5yHthUidO0No4VA3xdVb?si=nWhg4BjyQNa8F8lcsmXkJw Apple Podcasts: https://podcasts.apple.com/us/podcast/born-on-the-trail-going-longer/id1857231629 YouTube Music: https://music.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_ BORN ON THE TRAIL ON SOCIAL MEDIA Substack: https://bornonthetrail.substack.com/ Instagram: https://www.instagram.com/bornonthetrail/ TikTok: https://www.tiktok.com/@bornonthetrail Facebook: https://www.facebook.com/bornonthetrail/ Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe

    1h 23m

  2. JAN 24

    Joe Warne on Whether Sports Science is Broken

    Like most of us, I place a great deal of trust in science and scientific research. However, recent work by Joe Warne and the Sports Science Replication Center calls into question many of the findings we routinely accept as established fact. In this episode of Born on the Trail: Going Longer, Joe and I explore how the scientific process actually works, where it breaks down and what the Replication Center has uncovered about the reliability of sports science research. We also discuss how athletes, coaches, and even academics can navigate an environment shaped by flawed incentives and publication bias, and how AI and big data can help us improve the quality of published research. This conversation allows you to better understand what evidence can and cannot tell us, and how to make more informed decisions amid an overwhelming amount of information. Looking for coaching or guidance? Learn more here: https://bornonthetrail.substack.com/p/coaching RELATED BORN ON THE TRAIL CONTENT Why You Should Not (Blindly) Trust Science: https://bornonthetrail.substack.com/p/why-you-should-not-blindly-trust-science?r=39kjk2 FOLLOW JOE Contact Joe: https://ssreplicationcentre.com/author/joe-warne/ Sports Science Replication Centre: https://ssreplicationcentre.com/ WATCH THIS SHOW ON OTHER PLATFORMS Substack: https://bornonthetrail.substack.com/podcast YouTube: https://www.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_ Spotify:https://open.spotify.com/show/6o5yHthUidO0No4VA3xdVb?si=nWhg4BjyQNa8F8lcsmXkJw Apple Podcasts: https://podcasts.apple.com/us/podcast/born-on-the-trail-going-longer/id1857231629 YouTube Music: https://music.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_ BORN ON THE TRAIL ON SOCIAL MEDIA Substack: https://bornonthetrail.substack.com/ Instagram: https://www.instagram.com/bornonthetrail/ TikTok: https://www.tiktok.com/@bornonthetrail Facebook: https://www.facebook.com/bornonthetrail/ Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe

    1h 16m

  3. 12/27/2025

    Neal Palles on How Mental Health Impacts Athletic Performance

    If you’re an avid reader or follower of Born on the Trail, you have definitely seen me write and post about the effects of the mind on physical performance along with presenting ways how to perform mental performance training. In an effort to deepen my understanding, I got in touch with Neal Palles, a licensed psychotherapist and ultra running coach working with mountain and ultra athletes. My goal was to understand how everyday athletes can perform mental performance training but during the discussion, it became evident that I was missing a key point; performance depends on good mental health, a deep ‘why’ and a strong motivation. Listen what Neal had to say during the 2nd episode of Born on the Trail: Going Longer. Related Born on the Trail Content Quantifying The Performance Benefits of Mental Training: https://bornonthetrail.substack.com/p/quantifying-the-performance-effects-of-mental-training A Guide to Mental Training for Endurance Athletes and Coaches: https://endurancemastery.substack.com/cp/170532601 Are Pain and Fatigue Physical or Mental?: https://bornonthetrail.substack.com/p/are-pain-and-fatigue-physical-or-mental Analysing the Limiters of Ultra Marathon Performance: https://bornonthetrail.substack.com/p/analysing-the-limiters-of-ultra-marathon-performance Why Backyard Ultra Runners Quit (And How Not To): https://bornonthetrail.substack.com/p/why-backyard-ultra-runners-quit-and-how-not-to The Demands-Resources Model Will Change The Way You Approach Training: https://bornonthetrail.substack.com/p/demands-resources-training-model Follow Neal You can reach Neal via his website, Substack or Instagram profiles. Watch This Show on Other Platforms Substack: https://bornonthetrail.substack.com/podcast YouTube: https://www.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_ Spotify: https://open.spotify.com/show/6o5yHthUidO0No4VA3xdVb?si=nWhg4BjyQNa8F8lcsmXkJw Apple Podcasts: https://podcasts.apple.com/us/podcast/born-on-the-trail-going-longer/id1857231629 YouTube Music: https://music.youtube.com/playlist?list=PLvFOih1rUBA2F_3Bi7Ii-cAqieAQSumU_ Follow Born on the Trail on Social Media Want more Born on the Trail? Follow us on Instagram, TikTok and Facebook. Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe

    1h 14m

  4. 11/29/2025

    Scott Johnston on What Athletes and Coaches Get Wrong About Muscular Endurance

    Since the 2025 edition of UTMB, everyone is talking about muscular endurance. But despite all the available information, there’s massive confusion. In fact, a major coaching organisation in the ultra space recently stated this approach “does not work.” In this debut episode of Born on the Trail: Going Longer, I sit down with renowned coach Scott Johnston tackle this controversy head-on. We dive deep into what muscular endurance is and why it works, what coaches and athletes misunderstand about this training method and how the everyday athlete can approach this training intervention and get it right. Tune in to learn and understand the way I have. USEFUL LINKS Muscular Endurance Revisited: What Actually Works (The source of criticism): https://ultrarunning.com/featured/muscular-endurance-revisited-what-actually-works/ Muscular Endurance: All You Need to Know: https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/ Book Club: Training For The Uphill Athlete: https://evokeendurance.com/resources/book-club-training-for-the-uphill-athlete/ Evoke Endurance (Scott’s coaching company): https://evokeendurance.com/ Scott Johnston on Instagram: https://www.instagram.com/coach_scott_johnston/ FOLLOW ME ON SOCIAL MEDIA Instagram: https://www.instagram.com/bornonthetrail/ or https://www.instagram.com/niki.runs/ YouTube: https://www.youtube.com/@bornonthetrail Strava: https://www.strava.com/athletes/nikiruns Facebook: https://www.facebook.com/bornonthetrail Get full access to Born on the Trail at bornonthetrail.substack.com/subscribe

    1h 8m
  • 4 Episodes

About

Born on the Trail: Going Longer is the long-form audio and video extension of Born on the Trail, created for trail and ultra runners who want to understand the why behind the sport. Instead of chasing social-media fads, the show brings clarity to the concepts, research and training ideas that shape endurance performance. Through extended conversations with coaches, athletes and practitioners, we unpack concepts and principles while translating them into actionable resources that simplify your training and elevate your approach to endurance. This is the companion for your long runs: thoughtful, grounded, and built around learning together. bornonthetrail.substack.com

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