Start Where You Are Running and Ultrarunning

In the first episode of a three-part series on strength training, Erin Quinn gets back to basics — bodyweight exercises you can do anywhere, no gym or equipment required. If you've been meaning to add strength work to your running routine but keep putting it off, this episode is for you.

Erin covers why strength training is one of the best things you can do to stay durable and injury-resistant as an ultrarunner, how to start even if you've never lifted a weight, and why the bar to entry is lower than you think. She shares her own journey from strength-training skeptic to believer, and walks through a full set of bodyweight exercises — from push-ups and planks to glute bridges, squats, lunges, calf raises, Romanian deadlifts, and more — that you can do in your living room, driveway, or even while folding laundry.

The message is simple: start where you are. Pick three exercises, do them two to three times a week for 10–15 minutes, and you'll be feeling stronger in a month. Next week, Erin will talk about how to add weights to take it to the next level.

To learn more about Erin's 1:1 Coaching you can email her at erinmaryquinn@gmail.com or go to her website https://erinmaryquinn.com/ and click "Apply to Coach with Erin"

@erinquinnultraruncoach

For a list of exercises Erin mentioned in this episode go to:

https://bit.ly/4em6G7R

If you've ever felt the stigma of hiking during an ultramarathon, this episode is for you. Host and ultrarunning coach Erin Quinn breaks down why hiking isn't a cop-out — it's a critical skill every trail runner needs to master.

We cover:

• When to switch from running to hiking — it's not about a specific grade, but a combination of terrain, climb length, fatigue, and effort cost
• The physical benefits — hiking engages different muscles, reduces impact, and preserves your body for the long haul
• The dangers of hiking too much — once you settle into a hiking rhythm, restarting the run takes extra effort, and cutoffs wait for no one
• How to practice — pick a trail, walk it once, then gradually add running sections until switching between the two feels natural
• Real race examples — from the Beastmaker in the Hudson Valley to the Cats Tail Trail Marathon and Cocodona

Whether you're tackling your first 50K or lining up for a hundred-miler, learning when to hike and when to run could be the difference between a finish and a DNF.

If you'd like to learn more about Erin's 1:1 online Trail & Ultrarunning Coaching email her at erinmaryquinn@gmail.com or go to her website https://erinmaryquinn.com and fill out the "apply to coach with Erin" form.

Whatever you do, make sure that you start where you are, but you start!

This week on Start Where You Are Trail and Ultra Running, Erin breaks down the dramatic cancellation of the Moab 240 — where 70 runners, pacers, and volunteers were stranded at the Bridger Jack Aid Station atop a canyon rim as Hurricane Rachel unleashed flash floods, wind, and chaos across the course. She defends the race directors at Destination Trails, pushes back on the Monday-morning quarterbacks on Reddit, and makes the case for being a fan, not a critic.

Then, Erin pivots to a topic that's been hiding in plain sight for many endurance athletes: iron deficiency anemia. She shares her own diagnosis story, explains how ultra runners lose iron through foot-strike hemolysis, sweat, and GI micro-tears, and breaks down the American Society of Hematology's newly updated ferritin guidelines — which doubled the minimum threshold for women from 15 to 30 nanograms per milliliter.

Finally, Erin makes the pitch for fall running. With crisp air, blazing foliage, and two months before holiday stress kicks in, October is the ideal time to start. As always: start where you are, but make sure you start.

To learn more about Erin's 1:1 Online Trail and Ultrarunning Coaching you can reach out to her at erinmaryquinn@gmail.com or at her website www.erinmaryquinn.com

In this episode of Start Where You Are Trail and Ultrarunning, host and ultrarunning coach Erin Quinn delivers a detailed, mile-by-mile course preview of the Moab 240 — which she affectionately calls the Moab 253. Having completed the race twice, Erin walks listeners through every section of the course, from the early miles on Moab's residential streets to the brutal climbs of Shay Mountain, the hallucination-inducing stretch past mile 160, and the technical final descent of Porcupine Rim.

Along the way, she shares hard-won lessons on gear strategy, crew logistics, sleep management, and mental resilience. She covers what to expect at each aid station, how to handle unpredictable desert weather, when to pick up your poles, and why carrying backup headlamps is non-negotiable. Whether you're toeing the start line this year, crewing a runner, pacing a friend, or just following the tracker from home, this episode is your essential guide to one of ultrarunning's most epic events.

To Apply to Coach with Erin for her 1:1 Ultrarunning Coaching just fill out the application at https://erinmaryquinn.com/

To contact her, ask questions, or just connect with her you can reach out via email erinmaryquinn@gmail.com

Start Where You Are, But Start!

How do you run 26 miles through the Catskills when you haven't been on the trails in months, your iron levels are barely functional, and a nor'easter is bearing down on race morning? You take what the day gives you.

Ultrarunning Coach and podcast host, Erin Quinn, said she'd never do another race in the Catskills after Manitou's Revenge. A few days later, she signed up for the Cats Tail Trail Marathon anyway. In this episode, she recaps the full experience — 7,000 feet of climbing, four summit ascents, stone chimney scrambles, and a torrential downpour that turned the trails into mud rivers. She breaks down the gear, the nutrition, and the mental training that got her to the start line after an iron deficiency diagnosis, and shares stories of the incredible runners she met along the way — from a Russian giant named Ivan to a bleeding-but-still-helpful stranger on the descents off Cornell. Plus: why there's simply no easy way through the Catskills, and the John Burroughs quote that reminded her why she keeps coming back.

To learn more about Erin's 1:1 online trail & ultrarunning coaching go to erinmaryquinn.com or reach out to her at erinmaryquinn@gmail.com

Start Where You Are, but Make Sure That You Start!

When the People Who You Love Don't Get Your Ultrarunning

Training for an ultramarathon is a massive commitment — and not everyone in your life is going to get it. In this episode, Erin breaks down how to handle the three types of people you'll encounter when your ultrarunning dreams don't align with their worldview: anonymous critics on social media, coworkers and acquaintances who crack jokes at the watercooler, and — hardest of all — close family and friends whose lack of support can really sting.

From blocking trolls to neutralizing awkward office conversations to giving grace to loved ones who may be scared or simply don't understand, Erin shares personal stories (including a brutal Reddit experience during a femoral stress fracture recovery) and practical strategies for protecting your peace while pursuing what you love. Plus: why you need to be your own number one fan, how to find your people when you don't live in an ultrarunning hub, and a reminder that the trails, the stars, and the trees are always cheering you on.

Whether you're deep in a training block or just starting to dream of your first ultra, this one's for anyone who's ever felt misunderstood for choosing to run.

To apply for Erin's 1:1 online coaching go to this link https://bit.ly/4hqOZEL

Email her at erinmaryquinn@gmail.com

or visit her website at erinmaryquinn.com

Episode 30: Readiness Is a Myth — The Four Principles of Start Where You Are

In this milestone 30th episode, Erin breaks down what "Start Where You Are" really means — both on the trail and off. She shares her four guiding principles: conquering the "starting scaries," building (and rebuilding) your running base, starting where you are beyond running, and escaping the comparison sabotage that holds us all back.

Along the way, Erin gets personal — from quitting smoking one minute at a time, to showing up terrified and underprepared for her first 50K in the Moab desert, to facing imposter syndrome launching this very podcast. She also shares how curiosity and a willingness to "do it scared" can unlock everything from writing to ultra running to starting something brand new.

Plus, Erin announces an upcoming in-person workshop for female runners in New Paltz, NY — "Running Yourself Back to Life" on October 17th.

To reserve your seat for this workshop just email erinmaryquinn@gmail.com or

Venmo to reserve a seat (Program Fee $85) @erinquinn70

Whether you're lacing up for the first time or chasing your next ultra, this episode is your reminder: you don't have to be ready. You just have to start.

Iron Deficiency in Endurance Athletes — What You Need to Know

Somewhere along the ultramarathon journey, host Erin Quinn lost sight of one crucial metric: iron. In this episode, she dives deep into iron deficiency and iron deficiency anemia among endurance athletes — especially female runners, up to 45% of whom may be affected.

Erin breaks down why iron matters (hint: it's tied directly to oxygen delivery and performance), how endurance training accelerates iron loss through hemolysis, sweat, and inflammation, and why menstruating and plant-based athletes face even greater risk. She also shares her own wake-up call — a summer of unexplained fatigue, heart palpitations, and hills that suddenly felt impossible — that led to a shocking blood test result.

You'll learn the symptoms to watch for, the difference between iron deficiency and iron deficiency anemia, how it's diagnosed, and what treatment options (from dietary changes to supplements to infusions) look like.

Knowledge is power — don't let iron be the blind spot in your training.

Start where you are, but make sure you start.

Follow Erin Quinn, @erinquinnultraruncoach for more tips and training and everything Ultra. To contact Erin and learn more about her 1:1 online ultrarunning coaching go to erinmaryquinn.com or just shoot her an email at erinmaryquinn@gmail.com

She'd love to hear your thoughts, comments, and any stories you'd like to share or topics you're interested in having her cover on the podcast.

Start Where You Are, But Start!

In this episode, host Erin Quinn takes you inside her fourth finish of the legendary Survival of the Shawangunk's (SOS )— a grueling triathlon combining a 30-mile road bike, three lake swims, and nearly 20 miles of trail running through the mountains of New Paltz, NY. Erin shares an honest, in-the-moment race recap, including an unexpected battle with IT band and hip flexor pain from mile one, and the mental tools she used to keep moving forward anyway.

Beyond the race story, Erin breaks down why keeping a training log and writing a post-race report is one of the most valuable tools in an endurance athlete's toolbox. She walks through how to set both performance and process goals, how to reframe negative thoughts mid-race, and how rooting for other runners can lift your own performance. Whether you're prepping for your first ultramarathon or your fiftieth, this episode is packed with real, practical mindset strategies for showing up on race day — messy training and all.

For 1:1 coaching inquiries you can reach out to Erin via email erinmaryquinn@gmail.com or on her website erinmaryquinn.com

For a link to her Race Report Forms she provides to athletes just click here:

https://docs.google.com/document/d/1BQB_k4QIzmOL3HzjxqRiIiCGcgZPh3U2thF-qGCnuAM/edit?usp=sharing

Taper time can feel like an emotional rollercoaster — exciting one minute, anxiety-inducing the next. In this episode, ultrarunning coach Erin Quinn breaks down five practical strategies to help you navigate the mental side of tapering before a big race: proof (looking back at your training log for confidence), positive self-talk (reframing fear and self-doubt), projects and people (using extra time and energy wisely), performance enhancers (understanding adrenaline, nerves, and those weird pre-race twinges), and practice gratitude (a mindset shift that works whether you're feeling great or terrified).

Drawing on her experience as a 15-time ultramarathon finisher and coach, Erin shares personal stories — from prepping for the Bigfoot 200 to dealing with mysterious pre-race injuries — and reminds listeners that no matter how race day goes, who you become through the training process is what really matters.

Whether you're gearing up for your first ultra or your fiftieth, this episode will help you handle the taper tantrums with more confidence and calm.

If you want to schedule a discovery call for Erin's 1:1 Ultrarunning Coaching you can reach out to her at erinmaryquinn@gmail.com or go to her website at erinmaryquinn.com

Start Where You Are, But Start!

It's back-to-school season, and coach Erin Quinn is here to help you channel that "clean slate" energy into your own goals. In this episode, Erin gets personal about how trail and ultrarunning became her lifeline through the hardest parts of parenting — from the anxiety of that first school bus to dropping her kids off at college. She shares how running gave her an outlet, a community, and a sense of identity beyond being a mom, and makes the case that investing in your own training is one of the best things you can model for your kids. Whether you're aiming for your first 5K or your next ultra, Erin offers real talk and encouragement to help you pick a goal, put it on the calendar, and start where you are — this September.

Episode 25: Doing Hard Things (and Doing Them Again)

Coming to you live from the beach on her birthday, ultrarunning coach Erin Quinn tackles a myth that trips up even the toughest endurance athletes: that once you've conquered a hard thing, it gets easier. It doesn't. Erin unpacks the physiology and psychology behind repeatedly choosing discomfort — from her own training for the Survival of the Shawangunks Triathlon to lessons from athletes who've run 100-plus miles and still show up nervous at the start line.

Along the way, she talks about why getting outside and moving in nature matters more than ever, what she calls "deepening the toughness groove," the role failure plays in building resilience, and why gratitude for what your body can do beats obsessing over how it looks. Plus, stories from Cocodona 250, the Bigfoot 200, and a mantra that carried her through 200+ miles: "You have everything inside you that you need."

Start where you are. But make sure you start.

If you're interested in Erin's 1:1 online coaching you can contact her at erinmaryquinn@gmail.com or at @erinquinnultraruncoach or at erinmaryquinn.com

Ever felt like you were flying on a run — only to check your watch and discover you were barely moving?

That's exactly what happened to host and ultrarunning coach Erin Quinn at mile 189 of the Bigfoot 200. She felt like she was running a 9-minute mile. She was running a 14. And that moment perfectly illustrates why RPE — Rate of Perceived Exertion — might be the most powerful training tool you're not fully using.

In this episode, Erin breaks down what RPE is, where it came from (shoutout to Swedish researcher Gunnar Borg and his 1960s effort scale), and why it outperforms heart rate and pace for trail runners and ultramarathoners. Because when you're 80 miles into a race, climbing at altitude in the heat, with your quads breaking down and your stomach turning — your watch can't tell you what your body already knows.

You'll learn:

• Why heart rate monitors and pace data fall apart on trails and in ultras
• The 1–10 RPE scale and what each zone actually feels like (including Erin's "ugly running" zone 10)
• How heat, altitude, fatigue, and even an annoying text message can throw off your data — but not your perceived effort
• Why RPE gives athletes a sense of autonomy and body awareness that no metric can replace
• How to apply RPE to summer training when heat and humidity are tanking your pace and spiking your heart rate

Erin also draws a surprising parallel between RPE and ditching the scale — and shares why she hasn't known her own weight in 15 years.

Whether you're coming back from injury, deep in ultramarathon training, or just trying to survive August runs in the humidity, this episode will help you tune into the metric that matters most: how hard you are actually working, on that day, in that body.

Start where you are — and trust what you feel.

Interested in one-on-one coaching with Erin? Reach out at erinmaryquinn@gmail.com or find her on Instagram @ErinQuinnUltrarunCoach.

The Perfect Ultramarathon Training Plan (Spoiler: There Isn't One)

Wouldn't it be nice if you could follow a flawless training plan from start to finish and arrive at the start line perfectly prepared? Coach Erin Quinn is here to tell you the truth: life happens — and that's okay.

In this episode, Erin breaks down the three things that will actually make your ultramarathon training as strong as it can be:

• A plan built for you — your base fitness, your goals, your lifestyle
• Consistency — showing up 80–85% of the time beats heroic one-off performances every time
• Writing down your wins — learning to reframe setbacks as progress

Erin shares stories from her own 100-miler training block (back spasms, a last-minute trip to NCAA swim nationals, and more), plus real wins from her athletes navigating nerve flare-ups, sharp knee pain, extreme heat, and altitude — and how they all made it to the start line anyway.

Whether you're training for your first 50K or your fifteenth ultra, this episode will help you give yourself some grace — and remind you that the most important thing is to start where you are.

Erin encourages listeners to reach out to her with comments at erinmaryquinn.com (or leave them here!)

If you're interested in applying for her 1:1 coaching you can reach her at that same email address to set up a free consult, or go to her website at erinmaryquinn.com or message her on Instagram @erinquinnultraruncoach

What if the most meaningful race of your life wasn't the biggest one — but the one closest to home?

In this episode, host Erin Quinn celebrates the 40th anniversary of the SOS — Survival of the Shawangunk's — a one-of-a-kind grassroots triathlon in New Paltz, New York that goes bike, run, swim, run, swim, run, swim, run through some of the most stunning terrain in the Northeast.

Erin shares the full story: the race's origins with founder Don Davis, her years of watching from the sidelines as a journalist and fan, her humbling first attempt at the Cape Cod offshoot (complete with a cop car sweeping her in dead last on the bike), a sprained ankle two weeks before race day, and the moment she finally crossed the finish line and heard the words — "You are a survivor."

This one is for anyone who has ever stood on the outside of something intimidating and wondered, "Could I actually do that?"

In this episode:

• What makes the SOS unlike any other triathlon in the world
• The history of a 40-year community institution
• Training on borrowed bikes, clip-in shoe disasters, and humble pie
• Why local, grassroots events deserve your support
• How to work your weaknesses and do something scary

🔗 Learn more: [sostriathlon.com

The GunksCast with Jeff Weiss & Glenn Lapolt, specifically they're deep dive into the race, its history and competitors in Episodes 1-9 [thegunkscast.com]📧 Coaching inquiries: erinmaryquinn@gmail.com | or on her website at erinmaryquinn.com

Episode 21. Something's Gotta Give: The Truth About Balancing Life and Ultramarathon TrainingLet's get real: the idea that we can perfectly balance every area of our lives is a myth — and if you're drawn to ultramarathons, you're probably not a "moderation" person anyway.

In this episode, host and professional ultrarunning coach Erin Quinn gets honest about what it actually takes to train for an ultra while navigating the rest of your life. Drawing on her own journey — from a Division I ski team athlete, to a mom of three running on fumes, to a 15-time ultramarathon finisher in her "ultra era" — Erin breaks down why balance is an illusion, why women are so underrepresented in ultrarunning (hint: it's not a lack of drive), and what you can actually do to make training work in your real life.

In this episode:

• Why the "everything in moderation" myth is setting you up for failure
• The real reason women are disproportionately underrepresented in ultramarathons
• Practical tips for carving out training time — morning runs, lunch breaks, night runs, and more
• Why hiring a coach can save you more time than you think
• How to do an honest inventory of your time and decide what needs to go
• Why your ultra training might actually make you a better parent, partner, and person

Whether you're deep in the thick of raising kids, building a career, or heading into an empty nest, this episode will help you figure out if now is your ultra season — and if it is, how to make it happen.

"Start where you are, but make sure that you start."

Connect with Erin:📧 erinmaryquinn@gmail.com🌐 erinmaryquinn.com📱 @ErinQuinnUltraRunCoach on Instagram & Facebook

Interested in one-on-one online coaching with Erin or her September Empty Nester Ultramarathon Program? Reach out through any of the links above.

If you loved this episode, please leave a five-star review, subscribe, and share with a friend who needs a little push to start!

And remember, Start Where You Are, But Start!

Episode 20: DIY Ultra Training Camp

Ever wish you could afford a fancy training camp to prep for your next ultramarathon? Coach Erin Quinn breaks down exactly how to build your own — no expensive retreat required.

In this episode, Erin walks you through the architecture of a DIY ultra training camp: how to structure your three (or five) days, how much volume to target based on your race distance, and how to simulate race conditions as closely as possible. From fueling and hydration practice to headlamp logistics and pole management, Erin covers the tactical details that can make or break your race day.

In this episode:

• Why removing daily life stress is as important as the miles themselves
• How to structure back-to-back long runs for 50Ks, 50-milers, 100-milers, and 200-milers
• The calorie-counting wrapper trick every ultra runner should try
• What to practice so race day feels like a rehearsal, not a surprise
• How a DIY training camp sets you up for the perfect taper

Whether you're chasing your first finish line or your next PR, this episode gives you a practical, coach-backed blueprint to show up to race day confident, prepared, and ready to start where you are

Zone 2 is everywhere right now — but what does it actually mean for your running? In this episode, coach and ultramarathon finisher Erin Quinn breaks down the zone 2 "revolution" and explains why it's really just a rebranding of the most fundamental principle in endurance training.

Erin covers the full five-zone model, why zone 2 looks completely different depending on your experience level, and how new runners, seasoned racers, and ultra runners each relate to it differently. She also dives into the science of lactate threshold, mitochondrial function, and fat burning — without the jargon overload.

Plus: a heat training PSA for anyone running through a summer heat wave, a recap correction from her Manitou's Revenge 53-miler in the Catskills, and her honest take on why chasing speed work can plateau — or injure — runners who skip the foundation.

In this episode:

• What zone 2 actually feels like (and the talk test)
• Why new runners don't have a zone 2 yet
• How zone 2 builds your aerobic engine over time
• Lactate, hydrogen ions, and why your muscles seize up
• The two biggest zone 2 mistakes runners make
• Why RPE may matter more than your heart rate monitor

Start Where You Are is hosted by Erin Quinn, professional ultrarunning and USA swim coach, 15-time ultramarathon finisher, and award-winning journalist.

To learn more about Erin's 1:1 Online Ultrarun Coaching email her at erinmaryquinn@gmail.com or go to her website at www.erinmaryquinn.com

Episode 18: Manitou's Revenge Race Report

Erin Quinn, ultrarunning coach, USA swim coach, award-winning journalist, and now 15-time ultramarathon finisher, takes you inside one of the most demanding 50-mile races in the Northeast — Manitou's Revenge.

This 53-mile beast winds through the rugged Catskill Mountains of upstate New York, packing 15,000 feet of climbing into every mile. Erin breaks down the full race experience alongside her friends Shiloh and Jessie — from the gnarly trails and brutal climbs to the mud, the aid stations, the gear decisions, and the mental battles that only an ultra can produce.

Along the way, she shares the story behind the race itself: how Charles Gadol and Run Wild built a nonprofit organization dedicated to land preservation and trail conservation — so runners can keep doing what they love in wild, beautiful places.

Whether you're a seasoned ultra runner or just trail-curious, this episode is part race report, part love letter to the Catskills.

Topics covered:

• Course breakdown and what makes Manitou's so uniquely brutal
• Gear, nutrition, and race-day decisions
• The history of the race and Run Wild's conservation mission
• The highs, the lows, and everything in between

To learn more about Erin's 1:1 online ultrarunning coaching, you can reach out to her at erinmaryquinn@gmail.com

You can also fill out the apply to coach with Erin form on her website at www.erinmaryquinn.com

Start Where You Are, But Start!

**Episode 17 Beat the Heat: Ultrarunning Tools for Summer Training

Summer running is hard — and if your legs have felt like lead, your effort through the roof, and your water bottles empty way too soon, you're not imagining it. Host and professional ultrarunning coach Erin Quinn breaks down exactly what heat does to your body (spoiler: it's not personal, it's physiology) and why those brutal summer miles are actually making you a stronger runner come fall.

In this episode, Erin shares her go-to heat hacks from training through back-to-back 200-mile race seasons in the heat and humidity of New York's Hudson Valley — including how to build a makeshift aid station from your car, the ice bandana trick that changes everything, and why sometimes the most elite thing you can do is walk the hill and grab a cold Coke.

You'll learn:

• What heat actually does to your cardiovascular system and pace
• 5 practical strategies for surviving (and benefiting from) summer training
• How to plan routes with water sources, shade, and resupply points
• When to push and when to check your ego at the door
• Simple heat adaptation techniques you can start using right now

Whether you're chasing a fall ultra or just trying to stay consistent through the summer, this episode will help you keep moving — smarter, cooler, and with a better story to tell.

Start Where You Are, But Start!

To schedule a free discovery call with Erin for her 1:1 Online Ultrarunning Coaching contact her by email @ erinmaryquinn@gmail.com or fill out an application to Train with Erin on her website www.erinmaryquinn.com

Follow her on social @erinquinnultraruncoach