GYM GIRLS LOCKER ROOM - SkinnyTok Would HATE This: Doing Hard Things & Honoring Your Body with "Ultra Girl" Emily Jayne Fairs

Episode Date: March 24, 2026

S3 EP8 – SkinnyTok Would HATE This: Doing Hard Things & Honoring Your Body with "Ultra Girl" Emily Jayne Fairs (@emilyjaynefairs)If she’s not running, she’s EATING. In a world that glamorises women shrinking themselves, self-proclaimed “ultra girl” Emily Jayne Fairs is here to set the record straight: properly fueling your body is key to achieving your goals and doing hard things. Running has been Emily’s lifeline for tackling mental struggles and proving, time and time again, that she is stronger than she thinks, both mentally and physically. At only 22, she’s on a mission to inspire women by shutting down toxic “SkinnyTok” ideals and conquering challenges that demand discipline and grit.In this episode, we cover:*Why underfueling and diet culture SABOTAGE both performance and mood*Ultramarathons and why Emily loves them*Social media's impact on misinformation and dangerous habits*How movement can support mental health without being punishing*Training SMART: building endurance, strength, and mental resilience*Fuelling strategy before, during and after runs (as a gluten free girl)*Staying injury free, lifting HEAVY, and listening to your body*The HIGHS and LOWS of being a fitness influencerEmily’s message is simple: stop starving yourself, tackle hard things, and be proud of your body while doing it. This episode is about building confidence, energy, and resilience, in your training, your goals, and your life.🎧 New episodes every Tuesday⭐ Follow the podcast & leave a 5-star rating, it helps us grow the community!

Hi guys and welcome back to the gym girls locker room podcast hosted by me, Sydney Cassidy. Oh my God, I'm feeling so inspired from the episode that we just had. Like, that was just so good. And I actually feel like I want to get up, throw some clothes on, and run in the freaking forest and just frolic around and book 100K race. Yeah, you guys are going to absolutely love it. It was really, I think, one of our greatest conversations. before we get into the episode. Of course we got Sid's session,

which is when I explain to you what random, very random workout I'm doing. You know, you guys know me. I'm always doing something different. I actually took off like quite a few days, which I think actually everybody should do every once in a while. Probably, you know, my coach I don't think will be very happy with me because I did, well,

it's my friend Georgie, but anyway. Yeah, I think she'll be like, what happened to you doing all your sessions? But, you know, sometimes you just feel like you need to just go and live a little bit. So I went down to London, was with my family and my friends, ate good food. I drank a bit of wine, which is very unlike me. And I did no exercise, but you know what? I feel great for it. And I feel rested, feel recovered. And today I have got a run. So, oh, actually, that's perfect for giving what this episode was about. I've got a, oh, nice and easy, 6.5 kilometre run.

right now I'm just doing a lot shorter runs because I am doing high rocks training ready for a high rocks I've got in December and January so yeah it's very unusual for me doing this kind of distance I'm very much used to doing longer distances but yeah having fun with that 6.5 at a conversational pace

meaning we're just going to take it easy we're going to have fun maybe listen to some music no pressure that'll probably be about like 35 to 40 minutes but today I want to introduce you to our guest who is a good friend of mine and someone that I am very inspired by today I'm joined by Emily Fares a 21 year old okay let that sink in a 21 year old ultramarathon runner inspiring hundreds of thousands of women to run far push their limits and find

strength through movement from running 5ks our fear and restriction to completing multiple ultras including 200 kilometre races Emily has has turned running into a tool for healing, reflection and empowerment. We're diving deep into her journey from disordered habits to self-discovery, what ultra-running has taught her about resilience, and what's next for her as an ultra-girlie herself? Please welcome Emily Jane Furs. Yay!

That was so nice. When I've gone on podcasts and people do it, I'm like, oh, thanks. I think so often we don't actually just, like, give ourselves a little pat on the back. our industry and like what we do is it moves so fast, doesn't it? And then you think, shit, I have actually done all of that. That's really good. Yeah. No, 100%. You just think so much about the future and not about what you've actually accomplished already. Yeah, literally. How are you? How, what are you up to? I'm stunning. I literally have just got up and went to the gym. I did a leg day. I went on the stair, oh my gosh. I went on the stairmaster. I've just got a

weighted vest for the stairmaster. I saw. I was drivet. Wow. 20 minutes dripping in sweat. I was like, Oh, this nice. Yeah, insane. Insane. This woman doesn't ever stop. We're going to dive into it all, but whenever we have a guess on, we like to ask them first.

What does a weekly training split look like for you, well, right now? So in an ideal world, granted my knee is 110%. I'm meant to be doing five runs, three lifts, and three stem master sessions, which will vary from like an hour

or just over an hour. her week. So it's a little bit rough, but it's fun, it's enjoyable. And is that what your, is that the structure that you'd have for an entire training block when you're working towards a girl? Yeah, I think if, like, when I get closer to races, I will probably, obviously when you up the mileage sometimes, instead of running once a day, you might do twice, you might do like double sessions, not in the sense of like, I'm going to go do two full out 10ks or like, I'm going to go do two half marisans. Like, it's not that case. It's more of like a, okay, I didn't even. run this morning and I have a 45 minute break between two meetings. I'm just going to go out and get

a couple of kilometres done. So sometimes it will change and it will be more runs, but it'll be more like little and often just to like build the mileage up without too much stress upon the body, essentially. And what are we working on right now? What, what's the goal we're working towards? So the next one. Have you even said? I don't have. I have. I have. No, my next race is Arch of Atrician, the 50-mileer in Cornwall in January. So that's going to be really nice weather. Like, it's along the coast of Cornwall. So I'm actually really excited.

That's 80K for everyone that uses other metrics. Yeah, I was going to say, what are the Ks for us? Yeah, it's 80K and then 2,500 meters of elevation. So that'll be spicy, but it'll be fun. Yeah, this is it. You don't do things by halves. I feel like all of your ultras are like insane elevation. You're out here, like, in the freaking,

well they look like mountains to me like just and and is that hence why you do you really focus on like like for anyone that's watching you'll see for anyone listening like I'm I'm crossing my fingers but like Emily and the same master are like that they're like thick as thieves I'm like yeah yeah you are but is that because you really have to like concentrate on on that is that the edge you get yeah no 100% because I live in a really flat part of the UK so it's not like I can just go for a little no hike on the weekend like I'd have to go completely out of my way. And then I don't really have the choice of, I mean, hill sprints, yes, I could use a treadmill, but how boring is that? So I try and do stair master sessions

because it does make such a difference. Like for my race back earlier this year that had that had that same amount of elevation, the only reason I did so well was because of the amount of stair master training I did alongside the running because you are using not completely different muscles, obviously it's within your legs, but you are engaging your muscles in a different way into perhaps running on flat. So, yeah, me and the stemmaster are going to be best buddies for the next three months. Yeah, so is it fully muscular work

that you're working on on the stem muscle? Are there any other benefits? Yeah, predominantly. Like, I do do, like, sprint sessions sometimes. So, like, try and focus on getting better endurance going uphill so that I don't, when it comes to race day, like when I am actually racing and trying to push myself, I've not got a heart rate of, like, 180 trying to go up these hills.

Because if my heart rate spikes at the start of a race, you've got a good few hours ahead of you. Like I can't afford to wipe myself out at the start of the race because it will get to like 60K. I've still got a half marathon left and I'll be in the absolute trenches. So I need to get used to like putting myself in the trenches, I guess, now. So that when it does come to race day, I can just be like, oh, well, we've been here before. Like I'm used to my heart rate being a little bit elevated,

but I'm not in the absolute bin and written off because I'm not the one. Yeah. Yeah, and like it's not the first time. And then in terms of like being a runner, girlie, hearing you say that you're doing three gym sessions, like, what do those sessions look like for you? Are you still doing like hypertrophy work? Or are these all like, no, no, I'm going in with a mission and that's to best support my runs? What do they look like for you? It's a little bit of both. I definitely think I could do more to support my runs. I do so like lifting heavy on particular days. But like say, for example, my split is, I say upper, full body lower, it's more like lower strength. So a lower body session that's focused more on like the lower rep range is in comparison to perhaps the full body where I'm working towards like the 15 to 20 rep range.

So I have like a lower body strength session. And then upper body is very much focused on back, shoulders, chest and core to be able to hold a heavy pack. So that when I'm going up and down the hills, I'm not being bent over or having lower back pain. So loads of core work. And then full body, it is very much focused more on like power and more muscular endurance. So the higher rep range side of things. So I definitely could make it more focused on running. I definitely think I do like to lift a little bit too heavy on lower body day,

which does bite me in the bottom sometimes. But it's fun. And that's the most important part of training for me that is still fun. Yeah, absolutely. Especially when you're working hard, like, the last thing you want to be doing is like putting so much effort into something where it feels like such a chore. Like, if you enjoy it already halfway there, aren't you? I actually, with what you were saying about like the whole carrying stuff on your back,

I can really understand that because my first experience of that was Emily and I both did the Sydney marathon. And my back was absolutely in bits of, like during and afterwards. And I've never experienced that because I am like fairly new to running and like races and longer distances. And yeah, someone said to me, oh no, it's because you, well, actually, it could have even been you. But someone was saying like, oh, yeah, it's because you were because of the hills and like leaning or whatever. I was just like, what the hell? I had no idea. Yeah, it's crazy.

It's horrible. Like, especially, yeah, when you end up leaning, then you're meant to be engaging your glutes. But obviously, if you're trying to lean to go uphill ever so slightly, you can end up putting pressure on your lower back. If you're fatigued, say, for example, like 30K onwards in a marathon. If you're fatigued, that's going to start hurting your lower back rather than you engaging your core, which I'm not having.

I can't be doing that. So, yeah, I think everyone gets it, though. Like, you just have to work on it, I guess. Yeah, definitely. I think it makes sense to start with your running journey because you're only 21, but like so much has already happened for you. And I feel like the roadhead is like so exciting. But you haven't always been like, I don't know, running with like the healthiest of intentions, let's say. Could you just like speak about that first?

Yeah. So I really start like, I started like dabbling into running in lockdown like I think a lot of people did. Like the whole like run five nominate five. I don't know if you heard of that at all. And I started just doing like 5Ks, 10Ks, whatever. But it was more because like to burn calories, I struggled really badly with eating. And it would literally be like,

I'd run so much and I'd feel so fatigued. And then I would go do these like crazy hit work, like Chloe Ting hit workouts and things like that. And it was literally only a way to burn calories. And the only reason I stopped was because I actually got injured, of course, because I wasn't fueling myself. and I was running stupid amounts. So then, yeah, obviously had to take a sit out of running for a while

and that's when I obviously found the gym and had a lot better relationship with food and so food as fuel to be able to lift heavier and things like that rather than trying to just do exercise to shrink myself like I was in lockdown. What was the turning point for you where it started to like shift and change and you started to notice your relationship with running

started to kind of improve to something that was a lot more healthier? I think it was more so I started picking up. up running again last year, like February 2024, and because my mental health was so bad. Like, so bad. It was in the absolute trenches. So I think because I was running for the mental health benefits and I was just having absolute whale of a time, just like going out and running in the woods and things like that. That was more of the turning point because I was still lifting at the same time, but I was running for the endorphins, for the happy hormones rather than oh, I need to go for a run to burn calories and look a certain way. It was just because I wanted a

go out there and have a good time and take my mind off of things. So sort of switching, I wasn't even necessarily changing the amount I was running. It was more switching like the perspective and my mindset on it and seeing it as more of a tool rather than a punishment. Yeah, absolutely. I think there's so much in that even with like sort of any fitness discipline or anything really that you're trying to be more consistent with that like when you actually find something that isn't aesthetics based or even like it all comes from. like internal than it's just so much more for you, I think, to hold on to and that there's this like drive that you get. I just find anyway that you kind of like, it just sticks more, doesn't it?

When you like look back at that girl who like ran those like 5Ks every days just to like stay in control, like what would you, what would you say to turn out? Like what do you think the growth has been there? I'd say eat a bit girl. Like you're going to get injured. Like that's the main one. Like I felt horrendous during those runs. Like I wasn't running because it was fun. I was running. I was running, obviously, to burn calories. And it would feel awful. Like, I wasn't even doing it and getting any endorphins from that run. It just felt like one big slog every day.

And then obviously, I got injured. Like, I had an issue with my hip. It just went away, obviously, over the years of not running. And I just couldn't understand how I'd got injured. And obviously, reflecting on it now, like, the fact that lack of fuel to be able to, one, enjoy the sessions, but to be able to power through them correctly, I would just look back and I just say to her like, go grab some breakfast, eat before your run. Like fuel is not a bad thing.

It's a good thing. It's a way to thrive throughout the run and not to struggle through it. I remember seeing a report recently, actually. I think one of the girls sent it to me of just like the stats on the amount of women that run and under fuel is like insane. I think there's like a real lack of education specifically around like more kind of. of like endurance focus sports like it's not just going to fly doing things fasted you know what I mean and I was I was do know what hold my hands up I was actually guilty of that like when I first started running I clearly wasn't fueling correctly so then I was like oh I'm running and kind of losing weight

but it's like no that's not going to last if you actually want to achieve things and if you want to like do things properly and injury prevention is a huge thing as well isn't it with it with eating in diet. I know, and like I'm not a doctor, so I don't know all the ins and outs of all of this. But I know quite a few people that have got stress fractures from not eating enough and continuing to run and try and push through it. And they just still haven't recovered and it's been a year or so on, like some of them quite close to me. And it is horrible to see like, it's just not necessarily even you're intending to do it or you're intending to under fuel. Sometimes it's people just being too busy and maybe not prioritising it. But it can have a lasting effect on your

training and you could then be sidelined from races for a year, two years, three years, you just don't know. So when I say to people like, oh, make sure you fuel and it's like, it's, I say it very like happy as Larry and very airy-fairy, I guess. I do mean it to my absolute call because you could be sidelined for a long time simply just because you weren't eating enough and you'd then obviously be so irritated and so annoyed at yourself because it is something so small was like just making sure you have a chicken sandwich. Like, it's literally simple of that. Okay, so what are your like three absolute like food and diet sort of like non-negotiables as a runner for your runs or to support your runs like what are those three things you're like okay if you're going to at least do

these please for the love of god yeah yeah carbohydrates before your run like I don't want to just see you slamming like yogurt or eggs like don't do that your body needs the carbs carbs are not bad before anyone says oh to cars make you gain weight x y z carbs do not meet your game weight carbs are good for you have your flapjacks, have your oats, carbohydrates before my runs, always. Another one being having enough protein, especially like post-run, your body's obviously breaking down the muscle as you are running. You need to be able to obviously take enough protein, eating enough protein to be able to build up that muscle stronger. Otherwise, you are going to get injured. Like, it's simple as. Protein is not just for the gym goers and the bodybuilders. It's

also for endurance athletes. And then the next one, I guess, not necessarily focus so much on fuel, but it is hydration. Things like taking your electrolytes so you're not cramping up and things like that, making sure you're drinking enough water full stop because then you can risk struggling with brain fog and poor cognitive function, which is also something that I think a lot of people stop running because of that because they can't mentally focus well enough. And it's actually because they're just not drinking enough water and they're super dehydrated. So that's another one, although it's not necessarily related to food.

I think it's also equally as important. That dehydration thing and not drinking is so, Yeah, you're so right with that. And I think a lot of people, especially probably beginners, don't realize that. And as soon as you start, like, say you, you know, go for a run and you bring either just, like, water or electrolytes with you and you drink it. I don't know about you, but sometimes I find it's, like, as good of, like, a kind of revival as, like, a gel would be. And it's like, damn, I really just needed some liquid. Like, you know what I mean?

Yeah. Yeah. Yeah, very good. Okay, cool. Love those. So with like the running journey, what in the hell? So I got, I actually can't believe that you only picked up the running again last year. It feels like, I don't know.

It feels like more time than that. That's kind of insane. So you, so you start the running again in February because you're, you're just like, mentally, I feel like I need this. So at which point do you decide to sign up to an ultra? And what did you sign up for? So it was three weeks into my running journey. I naively was like, how hard can a marathon be?

Like how hard can a marathon? So I just woke up the next day and ran a marathon. No one, don't do that. I had a water bottle and eight jelly babies on me and that's all I had. It was throwing it down with rain. Like talk about pathetic fallacy. I ran it just like in the local woods like by myself. It was wild.

It took me five and a half hours. It was a slog. But obviously, it's still not bad because I didn't obviously train and things like that. I'm not putting that time down. But compared to like now, I can do it like nearly two hours quicker than that.

So, yeah, it took me a long time. But then I just literally thought, well, if I can run a marathon, like no training, like how hard can an ultrabreet? Obviously very hard. Don't go out and just think you can run an ultra, train for it properly. So I booked the Thames Path 100K

like a week after I. I did that and then that was in September. So then I had like what seven months to train for the 100K? Okay. And my first question is why? Like what what um what was like the thought process? Like okay clearly you're you connected with the running. What was that that moment for you where you were like yeah 100K makes sense like what was the logic there? I logic is a strong word for you to use in that sentence. I don't think there was any logic behind it. I genuinely just think I was like so delusional thing I can do.

Well, I still am that I can do anything I put my mind to. So I generally just thought, oh, it would be a laugh. Like, and I love, I love being outside. Like I live like next to a forest essentially. So running in the trails is literally outside my door. It is not hard whatsoever. So the actual training aspect of it, I knew I had that down. It was just a case of I need to just show up and do the runs.

And I also sort of knew there was a part of me. I need to get out of my system. Like I almost, it's so difficult to describe unless you've gone through it. But running an ultramarathon that far when you're alone with yourself for that long, it almost like unlocks a part of your brain that's been asleep for so long.

That's the only way I can describe it and I almost felt like I needed to like, I need to scratch that itch and used to unlock that side of myself that I hadn't perhaps seen for a long time. So I thought, well, why not? I can, I'll just go out here. I'll just give it my all.

What's the worst that could happen? I knew I could cross the line, even if I had to walk, And it took me 20 hours. I knew I was going to do it eventually. I wonder if like given the fact that you were in this like place where you were just like struggling a little bit more, you know, I wonder if there was a part of you that was like, no, I want to do a challenge that feels so out of reach. But I also have this deep knowing that I can do it. And I wonder if you thought that like doing so would kind of be evidence to you or proof to you.

Like I know a lot of people talk about like working towards. such a huge goal like that. A lot of it's about like the journey and not like the, obviously the race is incredible and like that's the celebration, but like to really like meet yourself along those points of that, you know, like showing up alone and like doing those runs throughout. So how did you find like the whole training, training process, the training block for that? Honestly, like the actual showing up yourself I was fine with. Like I'm quite naturally disciplined in that sense. Like if I have a goal, I'm going to do it. Um, some of it was hard. Like I obviously of course got injured because I just ramped my mileage up way too quick. It wasn't anything crazy.

It was literally just like Achilles tendonopathy because my carbs weren't strong enough. So that's when like along the way I learned about changing my training to make it more running focus and things like that. So I learned so much. A lot of the things you probably should learn before signing up for an ultra. I just learned along the way. So luckily obviously got to the physio and had that sorted. But I really did enjoy the training and being able to unlock and like another side myself and push my boundaries to become a person that I didn't even know was capable of becoming and just sort of pushing those boundaries because I love working towards my limit. Like, I don't know what my limit is.

I've still definitely nowhere near. I wouldn't even say 1% of my limit. So it's just really exciting. And it was back then, especially because like a newbie gains. Like you get that in the gym. You get it in running as well. Constantly hitting PRs, constantly hitting PRs in pace and distance and things like that. It was happening all the time.

So it was just a really exciting process. fatiguing but really exciting. And like as a newbie runner as well like that learning sort of arc as well where were you getting a lot of your like education from it or where what were you using as like sources for learning? I was doing so much research like borderline

a little bit of a weird obsession like you if you name anything about ultramarathon running especially back then I would have been able to tell you anything you want to know about it. I just have like a weird, when I like something, I really like it and I completely obsess over it. So,

and I still do just reading so many articles online, but then also going into more research because obviously research papers, some experiments and things like that are obviously tested on men and not women, so you have to obviously be careful of that. But then also just watching people who I admire look up to,

like Sally McCray, Courtney Dewalter, like all of the big dogs. like looking at their training, looking at their mistakes and things like that and then learning from it. But there are some things, I'd probably say a lot of things, when it comes to running ultras or even marathons or maybe even half marathons and 10Ks, you do not know what mistakes and things that you want to be aware of and avoid until you've made them yourself. Like there are so many things during an ultra that might work for, say, for you, but would not work for me. Because we're just two completely different people.

We have our bodies operate in a different way, different hunger signals, different, things that our stomach can handle. So obviously different difficulties, maybe going uphill, downhill, etc. So it was really a case of trial and error. And I went into race day thinking, you know what? I've just got to give it my best go. And that's why, although, say, for example,

if you take my first 100K and my second one, the first one, I think, was like two hours slower than the second one. But the first one was completely flat and the second one had 2,500 meters of elevation. So technically I should have been slower on the second one, but it was just more preparation and learning from the first alter and learning from my mistakes,

which obviously is what helped. Are you, yeah, because I also think like sometimes, I think with anything now, there's so much information out there as well and particularly like that difference between like men and females. Sometimes it is really overwhelming to be like, how do I know if I'm doing the right thing? But I guess, yeah, a lot of it is just like learning through doing

and kind of learning the hard way. Do you think like the biggest learning curves come in these, like moments when you do the races then, or is it actually throughout the training block? I think it just depends. I think it's not necessarily either the race or the training. It's actually when you hit your lowest point. So where I have been the absolute mud during a race, during training,

regardless of the session, sometimes that can literally be a 20K run. And I'm in the absolute trenches for it. And it's just a training run. There where you learn the most about yourself, because you obviously have to get yourself out of that lower point. Sometimes it also can be mental. So say, for example, I've got a lot going on in my personal life or at work or something like that,

and it's affecting my training. Those times where I have to push through and deal with that personal things and burden to be able to show up for myself in my training sessions, that's where I learn the most. It's not when races go well. It's not necessarily when training sessions go well or I hit a new P.B. That's great and it shows what I'm doing is working. But it's actually when you're at your lowest point and you have to get. out of that is when I feel like you actually learn the most.

Definitely. Speaking of like, you know, like mental resilience and kind of just like that mental prep, for anyone that doesn't know, Emily, she's like super, super expert. Like if you see the scale, I would say she's like maybe perhaps off the scale in extra version. But like, I'd imagine it's quite like a solo sport. Do you, is a lot of your training alone? Like do you spend a lot of time alone?

Yeah. Yeah, because although like I'm so extravered and I would love to run with people, I do feel like sometimes I do need to just focus, like I take my training quite serious and I do need to just focus on what I'm doing at hand and because I'm so extraverted, I'm such a yapper, I will not be focusing on my pace or my fueling or my training sessions if I've got someone with me and I don't also need someone to help motivate me. I know sometimes people like to have a partner to help motivate them, which I think is amazing. But for me, it just forms as a distraction. I just get too easily distracted by the other person. So I tend to do a lot of my run. runs and things by myself. However, doing long runs, like I've got a 60K, like just training run to do in December. So I've booked a race to just do the 60K with people because the runs like that where I'm going to be out for what, six hours. I need, I need someone around me. I need the buzz of other people also in the trenches. Otherwise, you do just get fed up and sometimes in your own head and things like that. Yeah, that's such a lovely morale boost, isn't it? If anything, it's like You're still doing the damn thing, but you're just doing it and kind of enjoying it along the way.

Exactly. What does, as somebody who doesn't really need much like external motivation or like validation, like, how the hell do you motivate yourself and how do you kind of like mentally get in that zone, both in those like lonely training runs when you're like deep in the training block but also in the races when you're you've been running and you've been on your feet for like tens of hours. is that's, yeah, that's quite special. Thanks. I think it's, now this is going to sound really a bit dark, not necessarily dark and depressing, a bit harsh, but I think it's so disrespectful to yourself if you say you're going to do something and you don't do it. Like if you, I don't know, had a holiday booked at, say, for example, the flights at 9 a.m., you've got to get up at 6am, I guarantee you're going to get up at 6am to go on that holiday because you've booked the flight. If you've got a gym session and you've got, say, for a class, for example, booked at 7 a.m.

got to get up at 6am. If you don't get up and snooze your alarm, that is so disrespectful to yourself. So just because it's a change of circumstances or a change of perhaps willingness to do something, it shouldn't change the outcome. It shouldn't change you not wanting to get up and show up for yourself. And I feel like we all owe it to ourselves if we say we're going to do something to do it because then you start to build this almost negative and lack of proper confidence in yourself. If you say you're going to do something and you don't do it, you begin to distrust yourself and then that pours into every aspect of your life, whether it's not trusting your choice in partner, not trusting your relationships,

not trusting friends and family, not trusting yourself to make the right decision to perhaps move house. Like little things like that that's not related to fitness. It starts with your daily habits and your daily routines. So if that is obviously fitness for you and that's a goal you take yourself and you don't do it, I think how you do one thing essentially is how you do everything. why not give it you all? Yeah, I love that. I know it makes complete and utter sense.

I've heard that before about like that kind of like, if you don't follow through with what you said you were going to do, you are literally not building that trust muscle at all. And like, yeah, exactly how you said it. Like you're going to just lose all ability to be able to kind of trust in yourself and the decisions you make and that sort of thing. You don't believe that you can do it. Okay, so that's the motivation aspect.

What about the actual like self-down? out. Like, I'm sure even the most kind of, well, I don't know, you'll tell me, but even, I'd imagine that even the most, like, confident, self-assured people will get to a point maybe deep within a run or a race where they're, like, they feel that self-doubt, that little voice in their head, trickling in, you know, telling them like, oh, I don't know, it's getting tough now. I don't know if I can do it. What do you do then in those moments? The self-doubt for me only trickles in if I think it's an injury, So say I'm running and I think, oh, this pain is, this is not a friendly kind of pain. Like, this is actually something that's going to do long-term damage.

Then obviously that's when doubt starts trickling. Am I going to actually make it to the finish line? But if it's like just general aches, pains and like just difficulty during a race or a training session or whatever it is, I just reflect back and I think, gosh, you've been through way harder things than this, Emily. Get an absolute grip. Like there are so many more things like that I've struggled with. personally, especially from the ages like 16 to 19, that were, like, absolutely horrendous. And I never thought I would be able to process or get through. And I did. So if I can do that,

like, just think about it. If I'm, say, for example, when I did my 100K, it was at the 75K mark. I could not stop throwing up. Like, I literally could not stop throwing up. I had no fluid in me. I was like streaming. I was, I felt awful. I was, I was second place at that time. And I was beginning to panic if I was even going to be top 10 because I was. slowing down so bad. But I just said to myself, I was like, look, in about three hours, you're going to be sat down in a car with a hot drink and some food. It's fine. It's so temporary. Like pain that you experience is so temporary, whether it is in training, racing or real life. It's not forever. So just pick yourself up and just keep going because whatever the pain is,

it's going to finish in the end. So it's either going to finish with you on top and you doing well, winning, being successful or it's going to end and you're going to be extremely disappointed with the outcome. So just do your absolute best. And like I say, it's so temporary. It's going to be over soon. I think, yeah, that's excellent. And like that what you're saying about why it's so important to try and like have clarity during your runs and make sure that you don't get that brain fog is to be able to like, you know, when it gets tough, I imagine like reason with yourself and be like, no, we prepared for this. This is part of the plan.

Like, I guess you also know that signing up for these insane challenges is like, it's not going to be easy, which is why nobody does them, you know? Like, it's not going to be an easy ride, but, you know, nothing easy. What are they saying? Nothing worthwhile ever comes easy. Something like that. Summit, you know, you guys get the, get the gist. Anyway, doing crazy distances and being such a young runner,

I feel like I've seen, I don't know whether specifically you've received it, but I've seen that people do face criticism about that and about like doing this like crazy mileage and like the wear and tear that that has on your body. Like what are your thoughts towards that sort of thing? I think it's so, it is true and like just making sure, like I get loads of comments sometimes from people that don't like don't know me, don't know my backstory, don't know what I'm about. they question perhaps my intentions behind it.

And I think it's just a case from two perspectives. One, that I'm obviously not running for the wrong reasons like I used to. So say, for example, burning calories, being irresponsible and things like that. But also two, that I'm running for the right reasons in the sense that I'm doing it for me. So sometimes, obviously, when you're a young age, people think, oh, you're just trying to maybe show off or you're doing it for the wrong reason, or you're just trying to power through and you're going to break your body or have damaged parts of your body. body by 30, I don't know, bad knees or whatever, but because I know I'm doing it with the right intentions, I'm doing it for myself. And I'm also backing it with strength training, making sure I'm

not just running myself into the ground and neglecting the strength within my legs. So I can obviously have capable knees by the age of 30. Eating enough to make sure that obviously I am healing between sessions. It is common and it is normal. You are going to get some backlash, especially being a young female. I do get sometimes a bit of backlash because it is. It is a very male-dominated sport. However, as long as I'm doing it for the right intentions, and I know I am, then that's all that really matters to me and that I obviously keep up things like strict training,

so I'm not suffering from issues with knees and ankles and things like that into my 30s and 40s. So, yeah, what is they, for anyone that doesn't know, myself included, like, what is the criticism based on, like, research and evidence that, yeah, if you don't do running quick, you will completely shoot your knees, your hips, your, like, everything to pieces. I don't know the exact, like, scientific things, but it's usually the common thing that I receive is you're going to suffer from arthritis.

That's a really, really big one. A really big one that I receive. Really? And especially issues of just, I mean, I guess it's connected to arthritis, but issues with your joints. And obviously, knees is being quite a big one. Loads of people just keep saying, obviously, because of the wear and tear, if you, because you are more to get injured when you are younger. You obviously do bounce back a lot quicker

so you have got that bonus as well. But it's just a case if you're not taking care of yourself and supporting your body, people are just saying to me, oh, you're going to get arthritis in your 40s and you're not going to be able to move your legs and running's going to be over for you before you know it. And it's not necessarily the case. I'm obviously not a doctor, but just take care of your body

and know when to push and when to pull back. Yeah, I think that's the key difference is that a lot of younger people, I was actually having this conversation with the physio and he was just saying that a lot of younger people will just keep burning, burning, burning the candle at both ends. And then it gets to a point where you just can't do that

as you get older. What's your relationship like with your physio? Is that something, do you, in terms of like recovery and bits and pieces like that, do you have regular appointments? Do you need to do that? What's stretching like? Is that one that you can improve on?

I am like really on it with my physio exercises, mainly because partially because my physio actually terrifies me. Like, we're like really good mates, but in the sense of like she can, she will be able to tell immediately if I've not been doing my work. I'm on, like I bring my bands and my spike balls with me. I even took my phone roller to Australia.

Like I take my physio very, very, very serious, my physio work because I am just terrified of getting injured. But I see my PT, my physio every, I want to say, weeks usually unless I'm like completely fine and my mileage isn't very high and there's no real need to see her. I also do get a sports massage every two weeks as well for my like a sports masseuse for sports therapist. I see her very frequently to just make sure I don't have any aches and pains because I am so terrified of getting properly injured and obviously I am doing things like trail running where we fall over a lot and I have aches and bumps and bruises all the time.

So it is so important to see a visio. And also, I guess, like you sort of said about your physio, you can't constantly be burning the candle at both ends. Like knowing when to reel it in, my physio will tell me, okay, this is perhaps a little bit weak or X, Y, Z. We need to maybe rule back the running and focus more on the strength side of things for a little bit. And although you might turn around to be like,

oh, but I'm training for a race, I need to be running. Not necessarily the case. Obviously, you do need to be running, but sometimes actually pulling back, doing a little bit of strength, it's going to get you further long term because you're not obviously burning the bridges, burning the candle, burning the candle at both ends, there we go. Yeah, yeah.

And causing yourself to get injured. Yeah. So is a lot of your work with like those two people is a lot of that like preventative. So you'll be doing stuff that is just like, yeah. So what would a few example exercises be that your physio is given you? I do a lot of like the mud runs or like the mud walk where you have like a band on your foot and you just lift the other one up, which is really good for your hip flexors and your glutes. I have the world's worst balance.

Really not good for a trail runner. Like I've been injured twice this year, both of which were from falling over. Need to work on that for next year. So things like mud running where you have one foot on the ground and you lift the other foot up and the band is attached to both your feet. So it helps obviously work your glue,

work your hip flexors. Another one is obviously clam shells. I think that's a really common one where you lay on your side and you just open your legs up, sort of like a side, like a laying hippodctor. And then what, oh, I love a good thing. glute bridge. We all love a glute bridge, single leg glute bridge,

holding a glute bridge, things like that, because I think a lot of runners neglect their glutes. They just think, oh, we'll do some single leg extension, some RDLs and off we pop. Obviously, RDL does engage your glutes to an extent. Oh, single leg RDLs as well. Yeah, magnificent. Do those 100%. Well, and will you be doing those with a band or you do? You can do them with a band. Or you mean it in like, yeah, okay. You can do them with a band. Um, if I don't. have any equipment on me, I do it with a band. If not kettlebell. Sometimes I prefer doing kettlebell

it's a little bit easier. And so if somebody did want to go to a physio and there's somebody who's like training a bit more, like what would, do you know what they'd go and say? Like would that just be that they'd go for an initial consultation or is it a certain? Yeah, I would just, I would just book a consultation and usually within the, within obviously applying to go see a physio, there's usually a box and you can write like I'm just coming in for a bit of like prehab, I run X amount per week or I've booked this race and I just want to make sure I'm not going to get injured and workout if I have any muscle imbalances, which really helps because I didn't even realize that I have a left glute, which is a lot weaker than my right. I never knew that. Like there is,

I do hip drifts, radials, kickbacks, everything all the time, but didn't realize that one of them was overcompensating for the other significantly. And that's the sort of thing that doing lots of heavy lifting won't necessarily fix because it's more of a mobility. issue. So doing things like that, the physio can just poke and prod and also helps with accountability because then you can go see your physio in another four weeks and they can tell whether you've been doing the exercises or not. So it does help with accountability as well in that sense. Yeah. No, absolutely. Okay. Do you use much like ice baths and compression, boots, all of that sort of thing, massage guns or your opinions on those? I'm not a fan of the ice bath. I'm so sorry to like,

what's his name? Wim Hof. Is that his name? Yeah, I'm not a fan of the ice baths. And obviously, I hate the cold full stop anyway, but I just tend to find that my muscles seize up. They get really tight, and I just don't, I never feel great after an ice bath. I apply heat a lot.

So things like saunas, things like hot baths, hot water bottle, I do, like I have a hot water bottle. I put it on my muscles every night. And then I go through, I might either massage them, I might use a massage gun or a spike ball because, say, for example, I'm trying to direct and focus on a particular muscle group. I don't really want to lay in the bath and then get out the bath dry and then a little bit cold. So I'll apply a hot water bottle, say for example, my calf. I'll apply hot water bottle onto my calf for about 15, 20 minutes.

So it's nice and warm and loose. And then I will go do spike ball, massage gun, whatever it is to help obviously relax the muscle, which tends to help really well. Yeah, I mean, I think there's there is a thing about how like the ice sort of ice therapy, especially when you're like mid training blog, isn't always, you know, helpful and that, yeah, like the heat is a lot easier. You're a gluten-free girly. How have you found that with nutrition and performance? How has that been a challenge or not?

So rough. It's honestly just jarring. Like more from the perspective of like when you go to races and you go to A.A. aid stations, not necessarily a marathon tomorrow, like Ultra, as when you go to an aid station, they're not always accommodating. Like, I know it's difficult, but like, come on, guys, I would like a gluten-free sandwich. To be fair, Ultra Challenge, absolutely shout up to them. Great company.

That's who I did my Ultramarathon with the Jurassic Coast and the Thames Path. And when I wanted to have a sandwich, a toasted sandwich, they had loads of gluten-free bread. I could have whatever I wanted, which was great. but it does make things like waking up in the morning, say for example, loads of people will just grab a slice of toast, go for a run or a bagel or something like that. A gluten-free bagels and toast is not great. I'm so honest. So I have to like get up, make an effort for my breakfast, like make some oats.

That's why having things like flapjacks is so helpful because they're quite calorie dense and they taste great and they're gluten, we can make them gluten-free. So they're something I rely on heavily. Carvloading can be a bit difficult when you're gluten-free, but it is what it is. Going abroad is where it's the biggest struggle. Like Valencia Marathon, I was, let's just say, ill, very ill, the morning of the marathon because I had gluten the night before.

Very, very, very hard marathon, but got through it. But that was because I obviously had some gluten. It's just some countries aren't obviously more accommodating than others. So it just requires you to be a lot more kind of on it with the prep. and like just being organized. Yeah, just have to be organized. You just have to think. Like I literally, I went and did a race in Scotland,

a half marathon in Scotland, a trail race the other week. And I didn't know where I'd be saying had gluten-free stuff. So I, no word of lie, on the plane, brought a sack of potatoes, a sack of oats, packets of rice, gluten-free pancakes. The guy next to me in airport security thought it was the funniest thing because they had to check my bag, obviously. that he thought it was the absolutely funniest thing in the world.

But it's just a sort of thing you just have to prepare because there was no way I'm turning up to Scotland without any food. I've been screwed. Yeah. How did you find, like, throughout your running journey, like, how have you found the whole, I know a lot of people get really put off with using gels,

especially beginner runners, because they're so, like, terrified of, like, having any accidents or any gut issues. How was that for you? I just try and have gels that I've, pretty natural or I like the consistency of. I've definitely had some gels in the past and where they're really thick

and almost like frog spawny, that just doesn't, like I've thrown up before on a race because they just don't sit right with me. I always just try and test them and trial them during my runs. And then if I really don't get on with them, say for example, during my Ultra, I had a ham sandwich in my pocket when I was running down the road.

Like, that's just a sort of thing, like during an Ultra, you wouldn't rely on gels. There's no way you could, you'd feel awful. I have things like sandwiches on me, dates, flapjacks, fruit bars, things like that instead, so that we're not risking any issues with the gut. I've often heard people talk about how an ultra is a, what do they say? Is it like eating challenge, not a running challenge? Yeah, it is like an eating challenge.

Or a running race, yeah. Yeah. So I do, yeah, I practice eating. So what I did a lot and I've kind of got used to it now is I used to eat 10 minutes later go out for a run. So it wouldn't necessarily always advise it because you do feel so full. But it just helped me be able to process because during an ultra, I am going to be eating food and running. There was no way about it.

So I needed to practice eating and then being able to run on a full stomach. So that's something that I did. But before that, when I tried to ease myself into it, was just like, if I'm going out for a 20K, instead of taking my gels, I'll take some bread or I'll take some flapjacks or I'll take pancakes, just trying to train myself to nibble on my runs. so your body gets used to it and then now I can literally

I can eat a full roast dinner and then go for a run five minutes later and be pretty okay obviously is not the most optimal thing to do but it was just practice just to be able to run with food in my stomach yeah and I guess a lot of it with everything is just about like

the prep of it is being just ready for it so that nothing is new on that race day and that you at least know the feelings and the sensations of what it's going to be like yeah completely 100% and just like mentally prepping yourself for that and prepping yourself for worst case scenarios like having ginger on your runs ginger helps you if you're nauseous essentially during an ultra

you take like ginger tablets or like really unprocessed ginger sweets so that's the sort of thing that like you just practice with that and you have those on you just so you know for future reference okay this if this happens this is how I'm going to combat it so you've obviously done quite well you've done a fair few now, ultras, but you've also done a lot of marathons and, well, I love that I'm calling a marathon a shorter distance, but, you know, when we're talking about Emily Fers, that's what you have to say. But will your fueling strategy be the same regardless of what sort of race you're doing in terms of distance? Like, would you still kind of have the same intervals regardless of the distance? Or do you kind of tweak it depending?

Yeah, I definitely, a lot more during an ultra. Obviously, during a marathon, I try and aim for 40 to 60 grams of carbs per hour of running, try and aim more towards the 50-60 range. Whereas during an ultra, you're eating way more. There's no way if I was eating 50 grams of carbs and now I'd be able to make it. So I try and eat way more often, more little and often. Whereas, say, for example, Sydney Marathon, I'm having a gel probably every 5K. Whereas during an ultra, I'm probably eating every, I'm eating eight sweets or pretzels or something, probably every 3K, just something to get into my stomach.

I'm also having a carb mix in one of my bottles for extra carbs, which I top up at every aid station. And then I try and have a gel, at least one gel per hour of running, and then a snack of some sort, whether it's a flat jack and oat bar, something along that manner, to try and tip me more towards that 90 to 100 grams of carbs per hour of running. It's a lot more than you think.

Like, yeah, I think you think about an ultra being like a running race, but really actually you are eating a lot. Yeah, you're just eating loads. Even what you were saying about like the little sweets or pretzels, like I didn't even think about that you'd be doing that just to keep you ticking over almost. Because I know they talk a lot about like you want to, you don't want to get to the point where you feel like you need it because you've already kind of missed the boat then.

So I guess that's kind of what you're doing. And so are you doing that from the, you'll do that from the start. Yeah, from the start. Yeah, from the start. Make sure. Yeah, 100%. Yeah, for Jurassic Co. I did it 4K in.

I was starting eating already. And so many people around me were looking like, what are you doing? Let me just start at the race, Emily, give it a rest. But I knew I was like, I'm going to be fighting for my life if I don't start eating sooner rather than later because you do need those carbs.

You need enough per hour of running, otherwise you will just end up slowing down. And my fastest split times, like I did a 5.30 for the 99th kilometre of my run. And I just had that energy left in the tank because I'd eaten so much consistently throughout the race. whereas I ended up passing so many people in the last 15K because they'd obviously just like,

they just hadn't eaten, they're just absolutely bonged in the last section. So it is just so important that you do just keep it ticking, even if it is like, even if you can't stomach anything, but you can eat a piece of pineapple at the aid station. Like that is better than nothing. Given like the amount of races you've done, in quite a short period of time, I feel like the question that everybody, well,

I don't know if they want to know, but I want to know. The question everyone wants to know is, like, how are your feet? Like, do you have toenails? I do now. They fell off last year. My big toe, my, both my big toes fell off. Not the actual toes. After 100K or?

After Berlin Marathon. I ran Berlin Marathon two weeks after my first 100K though, so that was on me. But it was a really sweaty race. So they, like the friction, yeah, they just came off. I think they were on their way anyway. And then another toenail fell off when I did 75K February this year. But apart from that, my physio even said to me, when I got my toes out, I got my dogs out the other day,

she was like, they were honestly one of the better ultramarralia from his feet I've seen. And I was like, thank you very much. Take care of them. Because who's the Andy who did lowab. His feet. No, like there's just a moment of silence for his feet. I think it's iconic.

What the hell are those stubs? No, I know. Your feet do get really fat after a racter. Like, they will die down. They just get, like, obviously his was significantly further than mine. But any ultra I've done, they've just absolutely blown up like a balloon and you just have to wear sliders for the next few days. I know people say that, like, when you lose toenails,

that, like, they then, every time they, I remember Lucy Davis telling me that, like, when she lost her toenails, I don't know if she's going to be happy I'm saying this, but when she said that when she lost her toenails, every time they'd grow back they'd ping off like is that a thing no I never had that I don't know might just grew back normally yeah I just know loads of like the girlies like in in our in our community and in our space that do a lot they just say like I used to have such nice feet and now I can't wear any open toe shoes oh yeah I wouldn't wear like my feet are not good enough to have

open toe shoes but I think from like from a general perspective of like the amount that I do I don't think they're that bad but they could be a lot worse After the marathon I had the worst blisters I can only assume from like friction Yeah like literally around the whole Of like the toe box

Where the toe box was the whole So I actually think that I probably Should stop wearing the shoes that I was wearing And that maybe it just wasn't suited for me But I didn't know whether you do Especially for those longer ones Do you prep like Andy does where he has like the tape and he, you know,

I see a lot of people doing a lot with their foot to kind of get it cracked and ready. Yeah. I should. Wow. I don't. I think I've got some big races next year, which are like a different type of terrain that I've not done before. So I think for those,

I will because they're a lot further. But like at the moment, like for my 100Ks, I don't. I just wear anti-blister socks and then I changed them at the 50K mark. and they seem to work really well. So I've never suffered, touch wood, I've never suffered with blisters. Okay, well, I didn't even know that was a thing, so maybe that would help.

I don't even know. Were you running in, like, gym socks? Uh, yeah. No, no, no, no, no. I was running in, I was running in, maybe I was. I think I was running in the breathable socks, like sports socks,

but I still don't think that that's good enough. So, like, you know when it's like the tech material? Yeah. Yeah, I wear like, I just get like, and they're just labelled like anti-blister socks. And they have like the name of it, like, anti-blister socks. You can get them from like anywhere. You can get them in like any running shop. If you have like a runners need near you or like a running physio shop, they'll have them in there.

What about, um, kit? Like, do you have like some absolute like ride or die pieces of kit that you just couldn't be without? Salomon, active skin three. Like my red running, that is my, I have four now. It's iconic. Yeah. I love it to pieces. And like they've sent me other ones or other colours.

And I'm like, guys, I have to wear my disgusting ratty red one or nothing. Like it's just part of me almost. I absolutely love those. What about shoes? Do you have any brands that you love? Oh, I usually wear Salamans. Like the Salaman Ultraglide threes are the ones I wore for my recent trail race. And I didn't do any damage.

This is the one where I fell and quite badly hurt my knee. but although I fell in it was actually my ankle that twisted, I didn't actually damage any of the ligaments or tendons in my ankle. I don't know. My physio generally has no clue how I didn't do that. And I think it's just because the shoes were really good. I wore the ultraglide twos for my first ultra. And then, yeah, I wore the ultra glide threes recently.

The silent ones and I absolutely love them. So there are also some that I'm absolutely standby. But they're trail shoes. So unless you're not, if you're not doing a trail race, I obviously wouldn't recommend them necessarily for a road. And what about like, I know, many girls with any sort of like endurance or high impact um sports struggle with sports bras what what do you have you got any that you like absolutely swear by have you heard of the brand underwear they do

like running underware yeah yeah they do really good ones they i have like and it's like for people that have like boobs like if you've got a larger chest it's really good because it's sort of like shaped in the shape of like a woman's booth. So they are really supportive for that. And then the gym shark, I can't remember the name of it, but it almost has like a double layer and it has like a clip at the back.

And it just holds it at the top and holds your chest at the bottom and I can't remember the name. But it's like it's like a high, it's like labeled as a high support one and they released it earlier this year. And I wore that for one of my ultras. And that's really good as well.

And it's not. so big that it causes like sweat or chafing or anything because it's more of a lighter material because it's double layered. So that's also one I'd recommend. I always remember going into at GymShark HQ, they have this like really cool lab that you can go and they do like loads of like the clothing testing on, testing in. So there's like all of these like treadmills that they, they have like a squat rack that people do like different lifts on just to see how the clothing performs. And they have a treadmill and I thought it was one of those ones where they like hook people up but actually really cool it um it's a whole entire treadmill that hooks up to a woman's chest to see how much

movement is created like made depending on like what bra they're wearing and I remember them telling me that like it's really women's bras there's so much tech inside it and like making a good bra that's really high support is like a challenge like you know especially one that like looks good and doesn't look really frumpy because you need like so much support that you can't really then start doing cutouts. So like all these cute little bits. But yeah, so always keen to find out what everyone's wearing because it's, I know everyone struggles with it. In terms of your content creation journey, like how did you, how did you start that? I started posting on TikTok like 2022, but like very blazay and very just, just why not. And that was talking about weight game because

I'd recently, obviously, gain weight after having issues of eating in 2020, 2021. And I think I was just quite insecure about it. So I just wanted to post to perhaps connect with other people and also give other people advice and things like that. And it was more gym focused. I sort of then took a back, like a bit of a dip because I then finished six form and really struggled with my mental health. So I didn't really post that much.

And then I started posting on Instagram, September, 2023, October 2020. when I was at uni and then ended up dropping out of uni in December because things sort of took off and then been doing it full time since January 2024 so start of last year yeah amazing so is that just a coincidence or is that the reason the fact that you kind of went full time with the content creation and started running at the same similar sort of time right is that the timeline yeah sort of yeah I did things full time and then started running probably about a month or so after. It sort of is a coincidence because I didn't think, oh, I'm going to start running to post on social media. Like I didn't post that I was running for a while, whilst I was running and obviously on social media.

It was more of a case of like I moved back home. I didn't really have any friends. I didn't know anyone. I was in a really like unhappy relationship. All my friends were up north. So I was like, okay, I need something. my mental health whilst I'm self-employed and at home. So obviously running was the easiest option to sort of help my mental health,

alongside therapy. Don't dismiss therapy. Oh, yeah. No, absolutely. We all love therapy over here. Exactly. Do you feel much of a pressure to constantly, like, show up online,

especially like when you are struggling or do you find it quite cathartic? I honestly feel like everyone that follows and supports me, we're all boys, like we're all best mates. Like I've met them in public. all the time and I'm like I would hang out with you. Like we like I absolutely love my community to the bottom of my heart. So when I'm upset or I'm not doing that great, I honestly feel like I can just put it on

the internet and people will just understand. Like no one's ever perfect, no one is always ever doing amazing and I think to sort of give that overview or post that online it is just fake. So I think it's so important to show the highs or lows and everything in between and that's what's going to build a community and I think although obviously I don't always want to be doom and gloom online. I think it does help and other people can perhaps see themselves in me. If I'm struggling, they can perhaps feel a little bit better about themselves.

If we're both going through rough patches at the same time, than me just sort of like pretending I'm all okay and everyone thinks, oh, how is she always doing so well? Because no one is ever always doing so well. We all have ups and downs. Life is a rollercoaster and things. So, yeah, no, I don't tend to put too much pressure onto myself with that. Do you think that posting and kind of like making and creating videos about your journey

has been like cathartic in any sorts of ways? Like as it offered you some sort of like healing through whatever you've gone through? Yeah, I definitely think so. I think showing and like I sort of said when I first started out like speaking about weight gain and then people being like, oh, I've struggled with this too. Like I'm not alone or like struggle with different issues with eating like binge eating or something. It's nice to know you're not alone, especially with things like binge eating or depression because you do you don't really speak to like friends and family too much about it so to be able to like post about that online and other people be like oh i went through a similar thing i have a similar backstory it just helps i think it's always been a positive thing for me in that aspect i think you know for all the things that social media should get a bad rep over i think there are so many like amazing things about it aren't there like so many ways to connect with people and like even just yeah meet somebody online and then connect in real life or just to

kind of like you're saying to just feel like you're not alone in things. It kind of just makes things feel a little less intense. What, like, messages do you hope that your audience take away from your content? That you can do hard things and that if I can do it, you can do it. Quite simple. Not necessarily when it comes to like, oh, if I can do an ultramarathon, you can do an ultramarathon. But anything in life, like, say, for example, I post quite a lot about grief. And I feel like when you're struggling with grief, you think you are never going to get out of that rabbit hole.

So it's like, okay, if Emily can, you. can get through it. Like, she obviously went through the trenches. Like, I'm struggling right now. If she can do it, I can do it. So that's the kind of message I want to get across. And also that running doesn't need to be super serious. Like I think in the ultramarathon world, some people can take it really serious and a little

bit almost daunting. Like, I'll watch some content and I'm like, wow, that is, that makes it, that makes ultra running seem super inaccessible and super intense. It's not. It's so great. The community is so fun. I try and get that across and that trail running and ultra running and things isn't scary. It's not just for 50 year old men.

It's for everyone of every age, of every ability. And it's just, it's a bit of a laugh. It's a bit of a gander. You don't need to take yourself and running so serious. It's fine. Yeah, no, definitely. I think I actually really understand. I remember you saying that to me as well about even with the marathon.

Like, okay, let's not get it. Get it twisted. Like running a marathon is still really, really impressive. But I remember, you know, having done all of the preparation for it and doing all the training and just really trying to enjoy myself for the marathon. I remember saying to you like, oh, it wasn't as hard as I thought it was going to be. And you were like, right, see? I think a lot of online, like social media dramatized it and makes it seem a lot bigger and scarier than it is.

So I think that's really lovely that you do that. Yeah. For sure. Yeah. Thanks. Yeah. It's just, it's fun. It's a great thing to do.

So through the ups, the downs, the small wins and the big journeys that you, you. you've been on so far with running, what do you think running's taught you the most about yourself? Nothing's that serious, I think. Because, like, say, for example, like, when you do an ultramariffin, like, you're really struggling and, like, things are really hard. When you then go and try and tackle, I don't know, taxes

or something really, like, quote unquote serious or difficult in life, you just realize it's actually not that difficult and it is not that hard. Like, I have been stuck in a field surrounded by cows in pitch black with a head torch as a 20 year old girl after being on my feet for 14 hours

like sobbing I'm like there is honestly nothing probably that life can throw at me that was as hard as that so like nothing is that serious like whatever you're going through is going to be fine I think that's the main thing that running has sort of taught me like whatever you're going through whatever occurs you're going to be able to tackle it absolutely fine because if you can get through those hard runs

and those hard challenges you can get through anything Yeah, I love that. I think that's so true because I think that's what they say a lot about kind of pushing yourself in these moments like in fitness. It teaches you that ability to be able to actually, well, if I chose to do that when life throws something at me that I can't control and I can't handle, well then, at least I have a little bit more confidence in myself that maybe I might actually be able to do it because I've done all these things before. If someone's this thing right now and they absolutely hate running, but they're kind of tempted to give it another guy. what would your words be for them? Go run in an area where there's not many people.

And I know that sounds really obscure, but I think there's a lot of pressure around running. Say, for example, go down two avenues, one with pace. If you're running, say, for example, in a really busy area, you think that everyone driving by is watching you and looking at your pace and looking at how red you are. At the end of day, no one cares.

And if people judge you, it says way more about them. But go running a pace in the middle of nowhere for that reason. But also in the perspective of it's so much more freeing. It's so nice to be able to look at all the trees and the animals and it's such a breath of fresh air and such a great way to disconnect from the real world. Then to obviously just be smacking the pavement and just inhaling all the fumes from the cars

and things like that. So if you don't like running, try running maybe on a trail or try maybe even join a run club or something where you can chat to other people and realise it's not that serious. Those two sort of things can just make you realize that running is way more than just,

like I say, pounding the pavement and head down and being self-conscious of people around you, it's fun. Yeah, like take it in and enjoy what's around you and like use it as a vehicle to see the world. Just to finish, we have a little segment called Cool Down Quickfire, which is where we ask you some quick yes or no or you choose whatever option you want to go for. If you want to expand, you can, otherwise I'll keep going, but we can always use it as a conversation opener. Okay, so first one is morning or evening workout.

on morning. Favorite rest day activity? baking, flapjacks, specifically. So on brand. Why am I not surprised? Have you posted about that before? I don't have you. Yeah, I posted about making them.

Yeah, I love them. I need to check out. Also, side note, you know, the ESN flapjack? I thought it was going. You know, they said that they were discontinuing it. Yeah, I know. And then they brought it back, which was like, Yeah, I know.

The best thing ever. I almost like shed a tear about it. I was like, gross. It's black. Solo or group session? Solo. Sorry. Guilty pleasure workout song.

Oh. I love, oh my God, I can't remember who it's by. This is really bad. Is it Work by Britney Spears? The one that's like, you want a hot buddy. You got to work, but you get the gist. Anything like 2000s. That kind of vibe.

Work, bitch. This. There we go. Yeah. Yeah. Yeah, love that. Tell me that doesn't make you want to get up and bust the move. Also, I forgot to ask you this, and I feel like I'm actually really dying to know the answer,

so I'm going to pause the cool-down quick while. You don't listen to music when you run, do you? No, not really. The odd run, but not really, no. So, like, how are you entertaining yourself for, like, 10 hours plus when you're running? I just like switch my, like, I just like autopilot. So you just don't really think of anything. Like, you just keep going.

I do talk to myself a lot. Yeah. Like, talk to myself. That makes me sound like I'm like Gollum or something. Like I'm speaking to myself like, Emily, Emily, this, every that. Like sometimes like you need to like self-motivate yourself. But like I feel like music sometimes takes you away from the moment. And say, for example, if I'm trying to figure out what's going wrong with my body or I'm not, I'm a bit like I need to navigate where I'm going or something like that.

you need to not have music on to be able to lock in. Yeah, that's so fair. No, I respect that. Dream training partner. Ooh, controversial, David Goggins. Controversial, how? Because loads of people think he's just a bit like much. I love it.

Like, I do. Is that him? Like, do you think that that is him? There's no act or? I think one on one. He is not going to be like screaming at you and swearing at you. Like, he is in the videos. However, I do believe, like, reading his books and stuff,

like, I do believe he is, like, rough and tough as he seems. But I don't think there was as much volume and swearing, perhaps, if it was just like a one-on-one workout. It's like a, you know, I think a lot of people online are like a kind of, it's like an alter ego. It's like an exaggerate, a caricature of themselves, you know? Yeah. One thing that's always in your gym bag.

My gym band, no, my, oh, spike ball. Anyone that's listening right now go and get a spike ball, phenomenal piece of equipment for rolling out like your car things like that. Oh, right. Okay, so you kind of use it the same way you would have foam roller. Yeah, but it's like a lot smaller. So I honestly use it near enough every, no, I do use it every day without fail, despite when I keep it in my gym bag.

I half expected you to say flapjacks, but it's okay. No, I'm not. Although it could be this one. Current go-to snack or hyperfixation meal. Oh, flapjacks, 100% without fail. Always to the day. die. Yeah, literally.

Silly question. When do you feel your strongest? You know what? The last like couple of kilometres of an ultramarathon because you think, wow, what I've just achieved and you end up going faster because you're so excited and there's so much adrenaline. Like nothing matches that. It must be.

That flavour too. It must be special as well because I think like that, that I even felt it was my marathon. Like that moment before you're finishing that race, it's like that bit of sweet feeling. and it's like you're just kind of trying to soak up the fact that like you're able to reflect on what's happened but it's not actually finished yet so you're kind of in this weird I can imagine like 97K deep is insane like what's the mantra you live by? I don't know how to phrase it but I think the whole one of like

not showing up yourself as a form of disrespect like I just I all that's good enough like I constantly just tell myself like like it's if I hear my alarm go off and I want to pause it I'm like Emily that it's so disrespectful to yourself. Get up right now. Yeah, like, honour what you said you were going to do. And the final question is, where can people find you? Instagram, TikTok, Emily James Fares. Oh, that's an easy.

Well, thank you so much for coming on. I feel like that was, I even feel like, you know what, I'm going to go and put my clothes on and I'm actually going to go and do a trail run. Right now. But I think it's amazing. I'm so excited to see what you continue to do. And I think it's fantastic and you're so inspiring. and you're just incredible.

I love you. Thanks, Queen. But yeah, thank you so much for coming on and I'll see you later. Bye. Hi, thank you so much. Bye. Okay, guys, well, I hope you enjoyed that episode.

I certainly did. Remember, if you guys do enjoy the episodes and you're loving the podcast and this season, it would be our greatest honour if you could give us a five-star review on whatever platform you're listening to.

Apple, Spotify. We're also on YouTube now. So if you do want to watch us and you want to see the full podcast in video format, then you can find us at Jim Girls Locker Room on YouTube and give us a subscribe over there. It helps us out so much in bringing you more incredible conversations with women in the space that are just absolutely crushing it with educators that we have loads to learn from. I just can't wait to continue doing these. Thank you so much for getting this far into the episode. And I will see you in the next one. Bye.