Tough Girl Podcast

• Lily Canter – Ultra Runner, Women’s Running Coach & Co-Author of Ultra Women: The Trailblazers Defying Sexism in Sport

  This week on the Tough Girl Podcast, we’re joined by Lily Canter—an ultra runner, women’s running coach, journalist, and passionate advocate for gender equality in sport. As co-author of the groundbreaking book Ultra Women, Lily is helping to challenge outdated narratives and spotlight the women redefining endurance running. Lily didn’t grow up considering herself sporty, but after joining a triathlon club in her 30s, she discovered a love for running that quickly evolved into a passion for ultras. What began as a spontaneous 30-mile run turned into a deeper journey into the ultra world—culminating in a 250km multi-day race across Tanzania and a growing commitment to empowering more women through education, coaching, and research. In this episode, Lily opens up about the gaps she saw in female-specific training information, how she and co-author Emma Wilkinson tackled the research for their book, and why visibility, representation, and equity matter—on the trails and in the media. From coaching to kit, sports bras to science, Lily shares what still needs to change and how she’s pushing those boundaries herself. Whether you’re curious about tackling your first ultra or passionate about equity in endurance sports, this episode offers practical insight and powerful inspiration.  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x Show notes Who is Lilly Journalist who specialises in running and fitness A female running coach  Ultra runner Lecturer at university  Running an organisation with Emma called; Freelancing for Journalists  Her early years… Not coming from a sporty family  Growing up in Guilford, Surrey Playing netball consistently for most of her life  Moving to Liverpool as a teenager Getting into running in her 30s Joining a triathlon club in her mid to late 30s Being inspired by an amazing running coach  Running consistently for the past 7/8 years Being busy… and how her career has changed a lot  Getting bored very easily  Going freelance 8 years ago and it giving her the freedom to do more things and pursue her different passions  Getting better at running and starting to enjoy it more  Varying the types of runs and where she ran  Building her running confidence  Trying different races Starting to really enjoy running Her first ultra which was an accident! Running 30 miles on a looped course The relaxed, chilled, approach to ultra running Speaking with Emma about doing an ultra together The lack of information and resources especially women centric information  Signing up to a multi-stage 100k race in Romania  Having to figure out her training plan for herself  Thinking about writing a book about running  How the book came about and getting the book published  Being inspired by the women winning races outright  Wanting to understand why so few women were participating in ultra races  Dividing up the research and why it was quite straightforward  Being surprised by the records held by women in the swimming world. The mental side and the lessons that could be applied to her running What does the scientific evidence say with regards to men and women The social construct of difference between men and women The importance of being prepared and having confidence in what you know works for you Running 250km across Tanzania 2023  Why it was her favourite race  Being more aware of the setup of races and how female friendly they are Images of women in marketing material, website etc  The manifesto - call to action - wanting to drive change  Focused on 6 key areas  The importance of female specific sports research What are women capable of? The importance of female specific training guides  Kit which has been designed for women  Sports bra testing Media coverage and commentary of women Equal prize money and sponsorship Why races should use the - She Races Guidelines  Training for 2025/2026 Wanting to test their limits  Signing up for Equinox 24 - wanting to run further than they have run before (goals 65 miles +)  She Trails race in the Peak District - August 2025  Heading oversees to race a 5 day race in the heat… depending on recovery  Training programs and making running work for you  Having a coach for the past 18 months and the difference it has made  Being more competitive in races  How to connect with Lily on social media Final words of advice for other women who want to be a trail blazer Why you need to believe in yourself  Push your boundaries and try hard things  Don’t be scared of challenging yourself    Social Media Website www.lilycanter.co.uk  Instagram: @lilycanter Linkedin: www.linkedin.com/in/lilycanter X: x.com/lilycanter  Book: Ultra Women: The Trailblazers Defying Sexism in Sport  

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• Tania Carmona – First Mexican Athlete to Complete the 5 Deserts Grand Slam: Ultrarunner, Coach, and Podcaster

  This week on the Tough Girl Podcast, we’re joined by Tania Carmona—a trailblazing ultrarunner, endurance coach, entrepreneur, and the first Mexican athlete to complete the 5 Deserts Grand Slam. From swimming as a national-level athlete in Mexico to conquering some of the toughest environments on Earth, Tania’s story is one of resilience, reinvention, and relentless curiosity. Based in Dubai and previously living in Scotland and the U.S., Tania shares her path into ultrarunning—from a reluctant marathon finisher to tackling self-supported races across the Gobi, Atacama, Namib, and Antarctica. We dive into her experience navigating extreme heat, physical stress, and the emotional highs and lows of ultra-endurance. Tania also opens up about the physiological toll of training, dealing with cortisol imbalances, the decision to undergo back surgery, and why she and her husband launched the Ultra Happy Podcast to bring more real, relatable stories to the running world. Whether you're chasing your own desert dreams or looking for inspiration to keep putting one foot in front of the other, this episode is packed with heart, humour, and hard-earned wisdom.  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x Show notes Who is Tania Ultrarunner, coach and podcast host Being based in Dubai, born in Mexico and previously living in Glasgow, Scotland  Growing up in Mexico City in a small family  Being into swimming when she was little Being a national swimmer  Deciding to stop swimming at 15  Moving to Chicago to do her Masters Getting into running in Chicago after being inspired by the Chicago Marathon  Starting running with a free group 3x a week Finishing her first marathon and deciding to never run again at 20 Needing to make new friends after moving back to Mexico Deciding to give running another go A spartan race…. 2016 Finding trail running! Hiring a coach  Signing up for a 50k Meeting her Scottish husband, Andy Moving from Mexico City to Scotland! Deciding to sign up for longer, harder races and how her lifestyle started to change The 5 Desert Grand Slam  Wanting to do Cocodona 250km race  The 5 different, self supported races Dealing with the heat Gobi Desert in Mongolia - more trails and more hard packed terrain - very similar to Scotland Running with really old shoes Running in Antartica over 5 days - living on an expedition boat  Atacama Desert in Chile and why it was one of her most favourite races Reducing those feelings of overwhelm Focusing on the first step first Taking a year off to focus on running  Working with a running coach  Recovery runs and resting  Dealing with gut issues and periods problems The impact on her body with spikes of cortisol  Developing a cortisol hump on her back Not sleeping well The evening routines and life admin after a race  Having surgery on her cortisol hump (7 cm by 1.5 cm deep) on her back Dealing with more stress, by moving to Dubai Ultra Happy Podcast  Co-hosting with her husband Andy Documenting the journey  How to connect with Tania Mini films from each dessert available to watch on YouTube  Final words of advice Live your life with curiosity  Don’t do it for the likes  Think about what else you could do    Social Media Website: taniacarmona.komi.io  Instagram: @taniaruns_theworld TikTok: @taniaruns_theworld  Youtube: @Tania_Carmona  

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• Dr. Sarah Ruggins – Record-Breaking Endurance Cyclist on Pushing Limits, Managing Pain, and the Power of Aggressive Patience

  In this episode of the Tough Girl Podcast, we’re joined by Dr. Sarah Ruggins—a high-achieving investment professional, academic powerhouse, and now a record-breaking ultra-endurance cyclist. From her early days as a national-level track athlete in Canada to surviving complex PTSD and rebuilding her life, Sarah’s journey is one of transformation, resilience, and radical self-belief. In 2023, Sarah competed in the Transcontinental Bike Race, and in 2025, she took on her most audacious challenge yet: cycling from John O’Groats to Land’s End and back again—2,715 km in just 5 days, 11 hours, and 14 minutes, setting a new outright record. This conversation dives deep into the planning, training, and mindset behind the ride—from strength work and 3:30 AM mornings to battling hallucinations, sleep deprivation, and pain barriers. Sarah shares her three-part mantra—Focus, Discipline, Gratitude—and unpacks how elite performance is built in the margins: with structure, strategy, and sacrifice. Whether you're chasing a personal goal or looking for motivation to push your own limits, this is an episode that will fuel your fire.  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x Show notes Who is Dr Sarah Ruggins Working as an investment professional for the past 10 years  Growing up in Canada  Being part of a very active family Doing a lot of running and focusing on track and field  Working with the best coaches Holding national records in middle distances  Preparing for junior olympics at 14/15 Wanting to represent her country at the highest level Her teenage years Needing a routine surgery on her feet Developing a disease of her nervous system  The impact on her life Developing complex PTSD  Getting back to a ‘normal life’ Starting to focus more on academics  Getting 4 degrees in 4 different subjects Competing in the trans continental bike race in 2023 Wanting to understand what her limits were John O’Groats to Lands End and back again Being supported by a crew Working with Rob Lee from RLP Coaching  What training looked like from Sept/October 2024 to May 2025 What a typical week looked like Working with a strength coach to compliment what she was doing on the bike Increasing the volume of training on both the bike and in the gym Squats increasing from 45kg to - 4 sets of 5 reps at 110kg While working a full time job in finance  Having her whole life scheduled from 3.30am - 10pm  Figuring out life admin Setting big goals in your life - you need to be prepared to make sacrifices in pursuit of those goals  Planning, schedules and logistics  Coming back to the WHY was integral  Building the team and pulling everyone together Reaching out to sponsors Wanting to make a history making ride Probability, chance and luck Going to maximise our probabilities of success  Being on the start line being 100% confident Being forced to be brave and tough - but coming from a place of power Wanting to demonstrate to herself her own resilience and wanting to inspire others Starting the challenge and wanting to ride to her capabilities Working in blocks of 4 hours and focusing on the power.  Managing her process and focusing on what’s on the road ahead Riding 4 hours and then off the bike for 10 mins - the ‘Pitt stops’ What goes on in those 10 mins  Eating and nutrition and eating constantly while on the bike How her body responded to the challenge  3 phases while doing endurance work:  phase 1, the first 36 hours - feeling great, phase 2 hitting a pain wall which you need to push through, phase 3 -  where you feel like you can go forever, your body has accepted this is just what you do now Going though the pain wall and pain gate  The mind body connection and what was happening mentally Developing a 3 part mantra: focus, discipline and gratitude  The biggest challenge while on the bike  Not being able to tolerate solid foods on day 3 Moving to liquid food - Supported by Huel  Dealing with the sleep deprivation - confusion and falling asleep while on her bike Crashing into a nettle bush and going into hyperglycemic shock  Using blue light to wake her up Being ahead of the record by about 7 hours and 175km - stick to the process Reaching the end  The feelings of relief  Keeping your emotions locked in for 5 days  Being able to relax! 2715 km in 5 days 11 hours 14 minutes. NEW OUTRIGHT RECORD HOLDER Her limits…. Taking the learning and applying it to new projects Recovery after the challenge Getting back on the bike and back in the gym Raising funds for 2 charities  The Bike Project  Bikes for Refugees  How you can connect with Sarah Working on a feature documentary about the challenge - due in early 2026 Final words of advice from Sarah Understand what is most important to you, and curate an objective around that  Demonstrate aggressive patience in pursuit of your goals  Focus on the small wins everyday.   Social Media Instagram @sarah_ruggins   

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• Sarah Williams - 800th Episode Special – 10 Years of the Tough Girl Podcast, 7,400 Miles of Adventure & What’s Coming Next!

  I can’t quite believe it, but here we are — the 800th episode of the Tough Girl Podcast! In this special solo episode, I’m taking you behind the scenes for a personal catch-up and reflection on everything that’s happened so far in 2025 — from January through to August. I talk about what life has looked like lately (yes, still living at home with my parents!), working part-time at AIM Health, the adventures I’ve been on, the challenges I’ve faced, and the exciting things coming up next. This episode is a bit of everything: gear chat (flat-lay photos and a new Atom Pack!), health updates (peri-menopause, gut health, strength training, and more), financial planning (Patreon, pensions, broken laptops!), plus reflections on my time walking the English Camino, Snowdonia Slate Trail, and tackling the GR20 in Corsica — which was honestly tougher than the Marathon des Sables. I’m also talking about my motivations for taking on the GR10, what I’ve learned in 10 years of podcasting, and why the mission — to increase the amount of female role models in the media especially in relation to adventure and physical challenges— is stronger than ever. Thank you for being here with me on this journey. Whether you’ve listened from the start or are just finding the show now, I’m so incredibly grateful. This is a celebration of us — of consistency, resilience, growth, and dreaming big. 🎧 Tune in to hear what I’ve learned over 10 years, what’s changed (and what hasn’t), and where I see the podcast — and my adventures — heading next. Let’s go! 🎙️ New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. 💪 Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. 🙏 Your support makes a difference. 💖 Thank you x Show notes Intro to the podcast - solo reflections episode with me - Sarah Williams  800th episode! Reflecting back from January 2025 - to August 2025 Setting the scene - chaos in my room - kit and gear everywhere Taking photos for the flat lay gear post New backpack - atom pack - needing to go on a test hike Agenda and plans for this episode  Behind the scenes and what’s been going on Living at home with my parents since 2014  Working at AIM Health - structure, regular hours, income, access to therapies  Aim Health therapies - Cryotherapy, compression trousers, red light, HBOT, rebalance bed   Impact on my wellness and recovery  Saving money, emergency funds, breaking my laptop, spending money… Saving money for my pension  Funds from patreon - paying for the website, music, search function, auphonic, Zoom costs Root canal - and teeth looking good Health - consistent with training, mobility and strength with Franco Not trusting my ankles - needing to strap them up  Adult ballet Yin yoga - not being as consistent as I would like (Kassandra Yin Yoga - Youtube)  Reflecting back - longevity - turning 44 - big jump in aging Peri-menopause and menopause Bioresonance, OligoScan  Feeling slightly fatigued - anaemic again? Blood test coming back normal Too much cryotherapy? And stopping for the summer so as not to loose my heat adaption Feeling everything is coming together and feeling strong and well Gut health issues; belches, bacteria overgrowth, wheat free October focus will be gut health and working with a nutritionist and Dr Cath  Home based for 7 months. Adventures  April - Walking The English Camino with Gemma Smith - stats and filming and not having time to share online  Snowdonia Slate Trail - 5 day practice hike - getting back into the mountains again Watch the Snowdonia Slate Trail - vlogs on YouTube  Why I recommend the Snowdonia Slate Trail  Public transport back from the trail Wanting to get mountain fit  Hiking the GR20 with Alex Mason end of June, beginning of July Cicerone Guidebooks  Abbie Barns Vlogs on the GR20  Meeting at Gatwick for a super early flight to Corsica Watch the Tough Girl GR20 Vlogs on Youtube Harder than Marathon des Sables  Mentally wanting to quit the challenge every day  Starting to doubt myself Why I didn’t quit Never quit on a bad day  The challenges of the first 3/4 days The early starts - 5am starts Not eating and feeling rough  Double stages…. Having the same goal to finish on the Friday  Needing more recovery at the start of the challenge Always being able to push it on the final day Change the plan, not the goal. Why I’m taking on the GR10  The incredible trails in Europe, UK Wanting to walk trails and spend time in the mountains  FKT website for GR10   BMC Women’s Adventure Film Competition - ‘Make a Difference Award’   Kendal Mountain Film Festival  Get involved in the film! Send in your clips! Has the tough girl podcast inspired you to take on your own adventure? (Filmed Horizontal) YouTube Channel- update - slow growth  Being behind with editing the South West Coast Path Vlogs - 40 days of footage - 40 mins per day Needing to get into flow with film/vlog editing   Are you an editor?! E-mail me! Podcast update and next recording date in October  Tough Podcast Extra Tough Girl Tribe - 1,600 strong Shout out to Patrons - thank you so much for your support.  What I have learned in 10 years of podcasting  Why you need to start Showing up and being consistent  Being a learning and continuing to learn and getting better How quickly has the past 10 years gone  How has the mission changed? - It hasn’t! Still the same mission Being more motivated than ever before Feeling more pressure in relation to getting older Being proud of the women who listen to the podcast, being proud of the guests and the women who are going through tough times. Website changes and updates!  Thank you to Rebecca ‘Beck’ Mcpherson for creating the new artwork  The next 10 years - the Purple Decade Over 7,400 miles of hiking and cycling, 13 countries and doing 31 challenges - Pink Decade Putting all my goals out there  What’s going to happen?! Would you want to go mega viral  Founder Marketing and why it’s good for your business Goal - 10 Million Downloads Goal - 100k followers on Youtube? Awards? Film Festivals? What’s going to happen?! Loving my life and wanting to continue to travelling and going on adventures  Questions from listeners  How easy was it wild camping on the South West Coast Path  Wild Camping Principles  Bucket List Goal or challenge? Pacific Crest Trail  Group/Team Challenge Responsibility and stress Repeating any hikes?! Appalachian Trail in 100 days now? Easier or Harder? Favourite country for camping and free hiking  Safety and managing the fear on trails. Things you can control in advance  Things you can do while on the trail GR10 - I’ll be sharing daily updates Thank you for everything you are doing 10 years!!! Time for you to think about what you want to achieve over the next 10 years Have you created your list of goals, your vision board? What excites you? There is no right or wrong. I believe in you!  Previous Reflections/Solo Episodes  Jan 2nd 2025 -  Sarah Williams: Reflections on the South West Coast Path, Health, Money & Future Plans for 2025 Aug 1, 2024 - Sarah Williams: Reflecting on the Past 6 Months and Future Plans for 2024 – Insights, Challenges, and Adventures. Mar 14, 2024 - Sarah Williams - Reflections & Learnings from the 3,000km Te Araroa Trail, New Zealand. Nov 2, 2023 - Sarah Williams - Planning and Preparation for thru hiking the 3,000 km Te Araroa Trail, New Zealand. #ChallengeWithZOLEO Sep 10, 2023 - Sarah Williams - Solo Reflections: A Look Back at the End of 2022, Adventures and Challenges in 2023 Aug 4th 2022 - Sarah Williams - Reflects on the end of 2021 and the start of 2022. Aug 4th 2021 - Sarah Williams - Reflects on the end of 2020 and the start of 2021. Aug 7th 2020 - Sarah Williams - Reflections on 2019 & and the start of 2020.  Aug 4th, 2019 - Sarah Williams - Reflections on 2018 and the start of 2019. Plus plans for Tough Girl Challenges. Dec 25, 2018 - Sarah Williams - Cycling the Pacific Coast Highway & Baja Divide    Sep 4, 2018 - Sarah Williams - Planning and Preparation for the Pacific Coast Highway & the Baja Divide! Sep 19, 2017 - Sarah Williams - Thru hiking the Appalachian Trail (2,190 miles) in 100 days!  Apr 26, 2016 - Sarah Williams - Shares her journey of getting to the start line of the Marathon des Sables (MDS) & running the toughest footrace on earth!   Social Media Instagram @toughgirlchallenges  Facebook: @toughgirlchallenges  Youtube: @toughgirlchallenges  Patrons: www.patreon.com/c/ToughGirlPodcast  

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• Tia Banks – From Pro Athlete to Mountaineer: Climbing the 7 Volcanic Summits and Teaching Resilience Through Adventure

  In this powerful episode of the Tough Girl Podcast, we meet Tia Banks—a former professional basketball player turned mountaineer and certified resilience expert. Based in Texas, Tia is on a bold mission to climb all seven volcanic summits, one on each continent, using her journey as a platform to inspire strength, courage, and mental resilience. Her love for adventure began with Mount Kilimanjaro in 2021, where she faced illness, doubt, and the ultimate test of her mindset on summit night. But for Tia, mountaineering is more than reaching the top—it’s about how we speak to ourselves in tough moments, how we dig deep when we want to give up, and how we “climb our own mountains” in life. In this episode, Tia opens up about her early years in sport, the “suck it up” mentality, the importance of positive self-talk, and her commitment to empowering young people through adventure therapy and her non-profit initiative, Summit Saturday. If you're looking for a dose of motivation to keep pushing through your own challenges—or to finally try something you've never dared before—Tia’s story will light the fire.  New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.  Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.  Your support makes a difference.  Thank you x Show notes Who is Tia Banks Former professional basketball player Certified in resilience Based in Texas Her early years and having a sporty childhood  The suck it up muscle  SUCK IT UP at 6 years old…. Becoming more aware of mental health on her personal journey Getting into mountaineering Climbing Kilimanjaro in 2021 Go big or go home  Writing her goal in her journal  Starting to prepare and research  Working with a breathing coach Committing to the training  Focusing on endurance  Preparing her body and her mind Positive self talk Optimism Book: Mind Over Mountains: Life Changing Strategies to Overcome Adversity  Digging into the mindset while on the mountain  Being sick when she first got to Africa Being challenged to do hard things, even when you don’t feel like it Needing to dig deep and why it wasn’t just a one time thing Holding on to hope Summit night on Kilimanjaro  Stella Point Managing self talk and comparisons to other people Pole Pole - Pronounced “po-lay po-lay,” it's Swahili for “slowly, slowly.” The technique of reframing Going into schools and talking about mental health with children and young adults Saray Khumalo - first black African woman to reach the summit of Mt Everest  Needing to ask for help Why motivation style changes and different motivation is needed at different times  Working towards a biggest challenge Wanting to summit all 7 volcanic summits on each continent  Mount Giluwe in Papua New Guinea Adventure Therapy Non Profit - ‘Summit Saturday’ - taking at risk youth out into nature  Managing herself to ensure not to burnout Wanting to build a better self care regiment Self Care Sunday and doing a series on tick Tok Holding herself accountable  Talking about resilience and motivation with younger children How to connect with Tia on social media  Final words of advice for people who are climbing their own mountain  What’s going to help you have the mindset to overcome your challenge  Try something new, try something you’ve never tried before   Social Media Website: www.tiabanks.com  Instagram: @thetiabanks  Facebook: www.facebook.com/people/Thetiabanks/100064323240028/  YouTube: @thetiabanks1  TikTok: @thetiabanks1  

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