The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset – Details, episodes & analysis

Natasha Swartley, an ultra runner and trail race medic specializing in footcare for ultra runners, joins me in a discussion about the importance of foot care for runners. We discuss common foot issues like blisters, the significance of proper shoe fitting, and strategies for maintaining foot health during training and races.

Natasha doesn't just fix the feet of runners during races. She becomes the totem pole for the runner as the pain of their feet brings up past pains and traumas. She emphasizes the mental aspects of running, particularly in timed races and backyard ultras, and how to cope with pain and discomfort. Accepting pain as part of the journey and making thoughtful decisions rather than impulsive ones during challenging moments is part of the game.

Just pop the blister! You will feel better!

Natasha provides practical tips for FAST foot care in backyard ultras and timed races, including pre-taping techniques (Leuko tape or KT tape), pre-tying your shoes, the use of lubricants (Desitin, Happy Toes, Trail Toes, Run Goos, Squirrel's Nut Butter, Salty Britches, Vaseline, Aquaphor), and how to make a quick turnaround in a backyard ultra.

Natasha has videos on her Instagram on how to tape your feet. Practice practice practice! She also has blister packs available on her Etsy.

Follow Natasha on IG

Follow Natasha as a race medic on IG

Natasha's Strava

Blister packs on Etsy 

Taping your feet:

Video 1 (toes)

Video 2 (ball of your feet)

Video 3 (heel)

Takeaways

• Foot care is crucial for runners, especially during ultra races.
• Proper shoe fitting can prevent many foot issues.
• Blisters can be managed effectively with the right techniques.
• Mindset plays a significant role in overcoming pain during races.
• Investing in good socks and shoes is essential for foot health.
• Pre-taping can help prevent blisters before they form.
• Runners should practice foot care techniques before race day.
• It's okay to experience pain; it's part of the running journey.
• Having a support crew can expedite foot care during races.
• Emotional support is important during long races. 
• The softer the better when it comes to feet.
• You can't make good decisions on a rash mind.
• You will survive the challenges you face.
• Temporary problems shouldn't dictate your decisions.
• Resilience is built through overcoming obstacles.

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

📲 Connect with me on Instagram → @onemorehourpodcast

📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) 

⭐️ Learn more about working with me on my website 

Running is more than just miles for Elizabeth (she/they). It’s been a constant companion through all seasons of life for the past 25 years, a source of connection, challenge, and adventure.

I think Elizabeth says it best: at the most basic level, running allows you to simply move forward.

"Why are we walking? No, We can run."

In this episode we dive into why Elizabeth loves looped races, tips she has for backyard ultras and timed events, lessons she has learned from past races and what she will do different in the future, and her deep appreciation for being out there. What am I capable of? Can I complete the distance that I've said I'm going to run? Their curiosity paired with stubbornness and love for a fun challenge has allowed Elizabeth to complete races like Javelina Jundred, Kettle Moraine 100, 20 yards at Elm Creek Backyard Ultra, Tuscobia Winter Ultra, and more.

"I'm not a competitive runner but I'm competitive with myself."

"I'm going to mix two of my favorite things - identifying as queer and also running"

Elizabeth has also found great support and community with LGBTQIA+ and BIPOC run groups in the area. The shared understanding, appreciation, and commonality has added joy to their training. While there's still work to be done, they deeply appreciate the organizations that offer non-binary divisions, longer cut-offs, and truly inclusive spaces.

I hope you enjoy Elizabeth's approach and appreciation of running and apply some of her advice to your next race or training cycle!

Thank you, Elizabeth, for joining me on the show!

You can follow Elizabeth's journey here:

Elizabeth's blog

Elizabeth's Instagram

OTHER SHOW NOTES:

Outdoor Safe Space pin and IG page

They Run MN IG page

Twin Cities Moving While BIPOC  IG page

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

📲 Connect with me on Instagram → @onemorehourpodcast

📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) 

⭐️ Learn more about working with me on my website 

Nutrition during backyard ultras or last man standing races is one of the most important elements of training and of the race. HOWEVER, it's one of the things that runners struggle with the most when it comes to ultramarathons.

Why? Because everyone is different, you are out there for a LONG time, AND with backyard ultras/last man standing races, you have limited time to problem solve GI issues, dehydration, and other nutrition problems before needing to continue running.

What you should eat and drink, how much, and when can seem intimidating and overwhelming. That's why we're chatting with The Endurance Nutritionist, Kayla Fitzgerald, on today's episode.

Kayla is a registered dietitian, ultra runner, race director, and nutrition expert who has helped hundreds of runners nail their nutrition strategy for their training and their races. 

In this episode we discuss the intersection of nutrition and running, particularly in the context of ultra marathons and backyard races. Kayla shares her unique journey to becoming a dietitian, her experiences in running, and the importance of community in trail running.

The conversation delves into practical fueling strategies for ultra marathons, considerations with protein and carbs, how to not bonk, the mental aspects of running, and the significance of personalized race day nutrition plans. Listeners will gain insights into how to approach nutrition for endurance events, the value of being adaptable in their fueling strategies, and how Kayla can help you with a race day nutrition strategy that is made for YOU.

We also discuss Kayla's perspective on being the race director of Palmetto Ultras, a race series (and group trail runs) in Charleston, South Carolina. Hallucination Trail Race is her next upcoming race! Run for 6hrs, 12hrs, 24hrs, or 34hrs!

Thank you Kayla for coming on the show!

KAYLA'S LINKS

Kayla's Instagram (@the.endurance.nutritionist)

Kayla's website 

Palmetto Ultras on Instagram 

Palmetto Ultras website 

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

📲 Connect with me on Instagram → @onemorehourpodcast

📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) 

⭐️ Learn more about working with me on my website 

Are you limiting yourself to what you think is possible and impossible? What if nothing was impossible?

In this episode, Jaci sits down with ultra runner Nick Steel, who shares his incredible journey through running, including his impressive feat of completing 14 100-mile races in 2025 (so far). Nick discusses how running has been a therapeutic outlet for him, helping him cope with mental health challenges. Nick always says "Your body can handle far more than your mind will allow." It's more than just running hundreds of miles. You have no limits other than the ones constructed in your mind. The mind must be trained daily. Break past those limits and move beyond.

The conversation delves into the unique aspects of backyard ultras, pacing strategies, and the significance of having a supportive crew. Nick also emphasizes the importance of community and the mental game of ultra running, offering advice for new runners and those hesitant about the backyard ultra format. 

Takeaways

• Nick Steel has completed 14 100-mile races in 2025 so far.
• Running has helped him cope with mental health challenges.
• He aims to inspire others through his running journey.
• Nick's Water Tower Challenge involved running a 50K every day for a week.
• He emphasizes the importance of recovery and nutrition in ultra running.
• Nick's backyard ultra pacing strategy includes walking to conserve energy.
• His father plays a crucial role as his crew during races.
• He uses rocks from races as motivational reminders.
• Nick believes in the power of community and social interaction during races.
• Nick's main goal for Broken Anvil Backyard Ultra was to push other runners further than they've ran in the past.

Huge thanks to Nick for coming on the show!
 
SHOW LINKS:
Nick's Instagram
Nick's YouTube
Nick's Strava
Nick's Ultra Running Mag stats

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

📲 Connect with me on Instagram → @onemorehourpodcast

📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) 

⭐️ Learn more about working with me on my website 

In this episode of The One More Hour Podcast, Jaci Wilson delves into the concept of Backyard Ultras, a unique running format that combines endurance with community spirit. She explains the origins of the Backyard Ultra, its specific rules, and the competitive nature of the races. The episode also touches on the importance of pacing, nutrition, and the community aspect of these events, setting the stage for future discussions on various related topics.


Takeaways

• The Backyard Ultra format was created by Gary Cantrell in 2011.
• A Backyard Ultra consists of a 4.167-mile loop completed every hour.
• Participants have 60 minutes to finish each loop, or they are out.
• The race continues until only one person remains who has completed one more loop than anyone else.
• The current world record for a Backyard Ultra is 119 yards, set in June 2025.
• Backyard Ultras foster a strong sense of community among runners.
• Runners often participate in Backyard Ultras to push their limits and achieve personal goals.
• Aid is not allowed until after completing the loop, emphasizing self-sufficiency.
• The ultimate goal for many is to qualify for the Big's Backyard Ultra.
• Future episodes will cover pacing, nutrition, and insights from various experts.

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

📲 Connect with me on Instagram → @onemorehourpodcast

📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) 

⭐️ Learn more about working with me on my website 

Curious about backyard ultramarathons? What's it like to run with no set ending time or distance? How do you keep going when you get bored? How can I get into ultras without a crew? How far can I go? What is a backyard ultra? How do I approach the backyard different from a set distance ultra or a timed event? There are so many questions!

Welcome to The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Events, and the Ultra Mindset of "one more".

If you’re a backyard ultra runner, a trail or ultra runner curious about the format, a road runner who is curious about the ultra world, or someone who just loves testing your limits — this podcast is for you.

My goal with this podcast is to bring you stories, strategies, and conversations with runners, race directors, crew members, and professionals like registered dietitians, mental performance psychologists, physical therapists, sleep specialists, etc., to provide you with the most amount of information possible to help you keep going ONE MORE. One more hour, one more loop, one more hour, one more minute, one more step.

If you have topic suggestions or guest recommendations, please let me know at theonemorehourpodcast@gmail.com!

SHOW LINKS:

Follow Jaci: @jaci.wilson.runs

Curious about 1:1 coaching for your next backyard ultra? Book a free call with me and check out my website.

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

📲 Connect with me on Instagram → @onemorehourpodcast

📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) 

⭐️ Learn more about working with me on my website 

Can you keep going when everything in you wants to stop?

Welcome to One More Hour: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

This podcast dives deep into the ultrarunning mindset and the backyard ultra format, a race where runners cover 4.167 miles every hour on the hour until only one remains. Each week, host Jaci Wilson, ultramarathon and marathon coach, trail runner, and backyard ultra expert, brings you raw stories and expert strategies from athletes, race directors, sports psychologists, dietitians, and more.

Whether you’re a backyard ultra runner, a trail or ultra runner curious about the format, or just someone obsessed with testing your limits, this show will help you fuel smarter, think stronger, and push past the wall when the miles never stop.

Hit follow now so you don’t miss the first full episode and get ready to go just one more hour.

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

📲 Connect with me on Instagram → @onemorehourpodcast

📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) 

⭐️ Learn more about working with me on my website 

From marathoner to Last Runner Standing, Amy Feit (2025 Duff Dog Backyard Ultra champion) joins me to share her journey into the world of backyard ultras, where endurance, mindset, and community collide.

Amy dives into what it takes to stay strong through the night, how to fuel and recover from multi-day efforts, and the mental strategies that keep her going when things get tough. We talk about everything from wildlife encounters and gear choices to the power of crew support and why the backyard format offers something special for every type of runner.

Whether you’re thinking about signing up for your first ultra or looking to refine your mindset for your next big race, Amy’s insights are full of practical advice and real trail wisdom.

🎧 Tune in to hear how curiosity, resilience, and camaraderie carried Amy through the backyard yards and why she believes everyone should try one at least once.

Follow Amy’s journey:

Amy's Instagram

Light mentioned: NoxGear Tracer Lamp

Takeaways

• Amy Feit is the 2025 Last Runner Standing at Duff Dog Backyard Ultra and she had the assist at the 2024 Duff Dog Backyard Ultra.
• Mindset plays a crucial role in ultra running performance.
• Proper lighting and gear can enhance safety and performance during night runs.
• Amy's running journey includes marathons and aspirations for ultra races.
• Nutrition strategies should include a variety of foods to prevent fatigue.
• Having a supportive crew can make a significant difference in race performance.
• Foot care is essential to prevent blisters and discomfort during long races.
• Mental challenges increase during night runs, requiring a shift in mindset.
• Wildlife encounters can add an unexpected element to the race experience.
• Amy emphasizes the importance of mental strategies in endurance racing.
• She encourages hesitant runners to just sign up for a backyard ultra.
• The camaraderie among runners is a significant aspect of the backyard ultra experience.
• Post-race recovery can be challenging, with unique aches and pains.
• Race directors play a crucial role in creating a supportive environment for runners.
• Nutrition choices can greatly impact performance during long races.
• Listening to music or podcasts can help distract from the mental fatigue of racing.
• The backyard ultra format allows for a no-pressure introduction to ultra running.

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

📲 Connect with me on Instagram → @onemorehourpodcast

📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) 

⭐️ Learn more about working with me on my website 

Trying to figure out how to pace your next backyard ultra? Hint, faster does not mean better in the backyard!

In this short but packed episode, we break down one of the most important and most misunderstood parts of the backyard ultra format: pacing. Whether you’re brand new to the backyard or looking to improve your strategy, this episode covers practical pacing advice, how to train for consistent hourly loops, and what to plan for on race day.

We talk about common mindset traps runners fall into, why road paces don’t translate to trails and backyards, and how to use walking and low effort levels to your advantage. You’ll learn how much time you actually need at camp between yards, why early loops feel too easy, and how to stay mentally steady when your breaks get shorter. I also share data from the 2025 Big’s Backyard Individual World Championship to show how the top runners manage their pace and effort.

From managing night loops and crew support to handling stiffness, panic moments, and course-specific strategy, this episode gives you a clear, realistic approach to pacing yourself further than you think possible. If you want to go deeper and personalize your pacing strategy, I have 1:1 coaching spots available.

Use code JaciWilson25 for 25% off your registration for the 2026 Duff Dog Backyard Ultra through November 30, 2025. 

Takeaways

• The two common pacing mindsets new backyard runners fall into
• Why road paces don’t translate to trails (and what to focus on instead)
• The importance of walking hills and managing effort, not speed
• Ideal time to aim for at camp between yards (and why it varies)
• Why early breaks feel long — and why that’s a good thing
• How pacing shifts as the race progresses
• The role of crew support when your between-yard time gets short
• How to handle stiffness, slowing down, or mental panic
• What Big’s 2025 data shows about sustainable pacing
• How to adjust pacing for day vs. night loops
• Why pacing is fully individual and depends on your needs at camp
• The value of course recon and practicing on similar terrain
• Why working with a coach can help personalize your pacing strategy

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

📲 Connect with me on Instagram → @onemorehourpodcast

📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) 

⭐️ Learn more about working with me on my website 

How's a Backyard Ultra Different if I Run it Self-Supported or with a Crew? Advantages, Disadvantages & How to Prepare

In this episode of The One More Hour Podcast, we break down one of the biggest decisions you’ll make in a backyard ultra: running self-supported vs. running with a crew.

I walk you through the real advantages and disadvantages of both approaches, what to discuss with your crew before race day, how to set up your camp, how to prepare for mental low points, and how to make your turnaround time as efficient as possible, whether you have support or not.

If you’re training for your first backyard, planning a big 2026 goal, or wanting to go farther than you ever have before, this episode gives you the structure, strategy, and practical tips you need.

Inside this episode:

• Why backyard ultras are uniquely accessible for first-time ultra runners
• The hidden advantages of running self-supported (and the pitfalls to expect)
• How to stay organized, efficient, and mentally focused when you’re solo
• The biggest benefits a crew can give you — and the risks of choosing the wrong people
• How to prep your crew for “the dreaded loops”: sunset, 3–5 AM, and the first quit attempt
• What your crew needs to know about you, your goals, and your communication style
• Essential pacing considerations for crewed vs. solo athletes
• How to structure your setup so you don’t DNF because of logistics
• The mental strategies every backyard runner needs in their toolkit

Mentioned in this episode:

✨ Duff Dog Backyard Ultra – October 2026

Use code JaciWilson25 for 25% off through Nov. 30

(Gorgeous course, amazing race director, great aid, and a true family-feel backyard. I’ll be running it!)

Work with me:

If you’re thinking about running your first backyard ultra or you want coaching to help you go farther than you have ever gone before, you can apply for coaching here or message me on Instagram @onemorehourpodcast

Chapters

00:00 Podcast Intro

00:50 Introduction to Crew vs. Self-Supported

02:15 The Appeal of Backyard Ultras

06:43 Crew vs. Self-Supported: The Debate

08:03 Advantages of Being Self-Supported

12:00 Disadvantages of Being Self-Supported

17:34 If You are Self-Supported, do these things!

28:06 Preparing for Race Day: Tips and Tricks

31:58 Navigating Dehydration and Self-Support Strategies

37:09 The Importance of Asking for Help

37:56 Advantages of Having a Crew

45:55 Disadvantages of Having a Crew

54:15 Effective Communication with Your Crew

58:57 Pacing Strategies for Self-Supported vs. Crew Runners

01:01:53 Be Prepared

01:03:37 Show notes and links

👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset.

⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop.

📲 Connect with me on Instagram → @onemorehourpodcast

📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com

🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) 

⭐️ Learn more about working with me on my website