Tough Girl Podcast

Lauren Roerick, known on trail as Longway, is a long-distance backpacker, filmmaker, and outdoor educator who has hiked across North America, Europe, and Oceania. From the Pacific Crest Trail to New Zealand's Te Araroa, and becoming the first North American woman to thru-hike France's 3,034 km HexaTrek, Lauren shares her adventures and the lessons they've taught her.
In this episode, she talks about stepping into the world of long-distance hiking in her 30s, navigating challenges on remote trails, making decisions in the moment, and learning to trust herself. Through her storytelling and filmmaking, Lauren inspires women to build confidence, resilience, and a deeper connection with the outdoors—proving that it's never too late to take that first step.
***
 New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.
 Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.
 Your support makes a difference.  Thank you x
***
Show notes
Who is Lauren
Long distance backpacker and film maker
Currently in California, but normally based out of Vancouver, Canada
Her early year growing up in a small city in Southern Alberta called Lethbridge
Not getting into backpacking until her 30s
Playing a lot of sports, being a gymnasts, playing rugby and doing jujitsu 
What changed in her 30s
A walk in the books by Bill Bryson - the classic thru-hiker read 
Having the courage to take the step to make her dreams come true
Why the first step is the hardest 
You get one life….
Being willing to sacrifice the other things 
What's really important to you
Support from family 
March 2020 and being on the trail when the pandemic started 
Moving in with her mum in Southern California for 4 months 
Making the decision to leave the trail 
Why it wasn't an easy decision to make 
Heading back the following year (2021) and not knowing if she would get the chance to hike again
Being made redundant after 6 months 
Finding a southbound permit for the PCT at the end of June 
Being drawn to hike on long trails 
Making life long friendships and building community while hiking 
Starting to document her hikes as soon as she started
Vlogging for THE TREK
Being a documenter - but not having experience in vlogging 
Her biggest challenge while being on the PCT 
The fires, the weather and needing to adapt to the trail
Making the decision to fly to Colorado to hike the Colorado Trail 
Doing back to back hiking since 2023
Wanting to make a career out of this 
Needing to go all in 
Deciding that it was ok to be tired
Her love for the trails
Taking things a little slower when you need to 
Finding a balance that works for her
Deciding to hike the HexaTrek 
Choosing a trail off the beaten track 
Not speaking French 
HexaTrek is a 3034 km hiking trail, connecting 14 of the most beautiful nationals parks and crossing France from the Vosges to the Pyrenees.
The people on the trail 
Wanting to make more solo decisions and building those skills
Making decisions when you don't have good options 
Trusting her gut and intuition 
Learning acceptance while on the trail 
Thoughts on the Hexatrek and why it's not a beginner trail
Spending 4 months on the trail (121 days)
Feeling strong and fit at the end of the trail
Having 3 months before heading out to New Zealand to hike the Te Araroa Trail 
Heading NOBO on the TA - starting in Bluff and heading to Cape Reinga (the non traditional way)
Highlights from the trail and why it's such an interesting trail 
The hut system in New Zealand
Why it's not just about the hiking 
The logistics off the trail - and why it was frustrating 
The lessons learned from hiking the TA 
Changing from a purist hiker to a hike your own hike, hiker.
Making it her own adventure, doing side quests and making the adventure unique to her
Sharing her stories online and hiking while being observed 
People expectations of her while hiking 
Figuring out what works for you 
Hiking in Georgia - and loving it!
Transcaucasian Trail
Nutrition and food while on the trail
Eating the same food day after day and being ok with it
Wearing trainers on the trial 
Hiking Plans for 2026
Hiking with a group of content creators - The Drakensberg Grand Traverse, South Africa 
Working with Jack Wolfskin 
The Wolf Trail 
Being booked out until October 
Feeing excited about the future 
Advice and tips for new hikers - the tropics that should be talked about me
Don't get overwhelmed by the whole trail
How to connect with Lauren online
Final words of advice for women to step outside their comfort zone 
It's okay to want things for yourself. It's okay to prioritise yourself and your dream - even it that sometimes means putting them ahead of other people's goals.
 
Social Media
Website: www.laurenroerick.com 
Instagram: @laurenroerick
Youtube: @laurenroerick 
Patreon www.patreon.com/laurenexplores

In this Tough Girl Podcast EXTRA episode, we catch up with Paula "Must Try Harder" McGuire — author, speaker, triathlete, wing-walker, double TEDx speaker, mental health ambassador… and proudly, a trier.
Based just outside Glasgow, Paula has been adventuring since 2015 and has built a reputation for trying something new every day — including completing 366 new experiences in 2020. But the years since we last spoke have brought extraordinary challenges.
Paula shares openly about being diagnosed as autistic at 44, having a stroke at the end of 2021 and developing epilepsy, going through a divorce after 15 years of marriage, losing her home to a flood, and navigating post-stroke fatigue — all while spending six months in enforced van life.
We talk about how adventure supported her through the hardest moments, how her neurodivergent brain fuels her love of planning and trying, and why you don't need to be the best at something to enjoy giving it a go. Paula also reflects on writing her book Adventures for Bored Adults (commissioned by Penguin), rediscovering her love of swimming, and learning acceptance in the face of uncertainty.
Honest, funny and deeply human, this conversation is about resilience, identity, and continuing to say yes — even when life doesn't go to plan.
***
 New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.
 Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.
 Your support makes a difference.  Thank you x
***
Show notes
Who is Paula
Being based just outside of Glasgow
Being adventuring since 2015
TGP Episode 
Working as an electronic note taker and captioner for deaf people
TGP Extra Episode 
6 years since we last spoke 
How things have changed over the past few years in quite negative ways before eventually turning to a positive thing 
In 2020 trying something new every day 366 new things (leap year!)
Starting off the year really positively 
How it became an adventure in creativity
Feeling exhausted after the year was over 
What that the last few years have taught her 
Figuring out her place in the world of adventure 
Being ready to relax 
Social media not coming naturally to her 
Struggling with the negativity of social media 
Paula has tried hard enough - Paula is done.
Being diagnosed with Autism at 44
6 months of enforced van life (November 24 - May 25)
At the end of 2021 having a stroke and developing epilepsy 
Her husband leaving her after 15 years and going through a divorce 
Losing her house after a flood 
One thing after another 
Feeling that the universe had turned against her
Feeling very lucky
Brain tumour??
Start to prepare for Paula last Christmas 
Moving on with a stroke and the potential for more strokes in the future 
How the adventures from before really supported her
Reminding herself of things she achieved, things that she'd failed at and survived
Adventure and acceptance 
Continuing to do fun things   
A to Z of Adventure
Post stroke fatigue 
Not sticking to things - buying all the gear
Getting the most mental stimulation in the trying 
Wanting to be the person who tries it all 
Her love for swimming and going back to it again and again
Her neurodivergent brain - the planning, the execution, the reflecting 
Being butterfly minded 
Why you don't need to be the best at everything to enjoy having ago
Coping with how your brain works 
How her entire life has become clear after her diagnosis
Advent(ure) 
Writing a book commissioned by Penguin
Book: Adventures for Bored Adults: Games. Challenges. Activities. Treats.
How to connect with Paula on social media
Supporting people with mental health
Advice for women going through lots of challenges 
 
Social Media
Website: www.paulamusttryharder.co.uk
Instagram: @pmusttryharder
Facebook: @pmusttryharder

Rebecca Dent is a high-performance dietitian specialising in ultra runners and mountain sport athletes — from passionate recreational runners to world-class professionals. Based in the Chamonix Valley for the past 10 years, she combines her expertise in performance nutrition with a life immersed in ski touring, trail running, mountaineering, and the mountains she loves.
In this episode of the Tough Girl Podcast, Rebecca shares her journey from the Forest of Dean to the French Alps, balancing elite-level training with everyday life, and the nutrition strategies that help athletes optimise performance, recovery, and health — particularly for women navigating hormonal changes and perimenopause.
We talk race day fuel, strength training, managing limiting beliefs, and why it's never too late to start a new adventure. 
Whether you're chasing your first trail race or aiming to summit Mont Blanc, Rebecca's insights will inspire you to push your limits while taking care of your body.
 New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time).
 Support the Tough Girl mission via Patreon: www.patreon.com/toughgirlpodcast
 
***
Show notes
Who is Rebecca
Working as a high performance dietician for 25 years
Starting out in the NHS, before moving into elite sport
Focusing on climber and ultra runners
Moving to the Chamonix Valley in the French Alps, 10 years ago
Training for an ultra race in Snowdon
Being passionate about ski touring, trail running, hiking, climbing and spending time in the mountains 
Growing up in the Forest of Dean in a little village
Spending a lot of time outdoors 
Starting trail running in her teenage years 
Always enjoying athletics and being inspired by the women on TV 
Doing GCSE PE and A'Level PE
Having fun doing sports in a team environment 
Deciding what to study at university 
Niching down in her career
Being exposed in the NHS to different areas of health care
Starting to enter trail races and pushing herself physically
Her running journey and progression in the sport
Entering into races for fun
Following a training plan for a 50k trail race in Snowdon
Using Training Peaks and working with a coach
Doing approx 7hr of training per week
Using sports drinks, gels, kindle mint cake, chews and jelly sweets
Needing to get good at running up hill
Doing 2, 1hr gym sessions per week
46 years old and why it's so important to strength train
Perimenopause and changes in hormones
Changes in body composition and carrying extra body fat
Starting to work with a personal trainer once a week
How a change in hormones can affect your confidence and mood 
Feeling stronger and lifting heavier
How the extra's were creeping in
Eating well and focusing on things that were easy to change
Focusing on the protein 
What a typical breakfast, lunch, and dinner looks like 
Keep things simple and nutritious
Doing a recovery shake after the gym
Race day nutrition - before, during and after
Being guided (by her husband) up Mont Blanc - up and down in 1 day
Struggling with acclimatisation 
The mental side of running and climbing 
Reflecting and working on her limiting beliefs 
Being able to regulate thoughts that are't helpful 
Reframing thoughts 
Dealing with disappointment 
Being good at feeling your feelings 
Planning, logistics, and being organised
Deciding to pull back and focus on resting and recouping 
Doing an ultra every 2 to 5 years 
Being a procrastinator 
Having to make training a priority 
Why it is hard sometimes 
Needing to have a balance with life
Why some things do need to be delayed 
How to connect with Rebecca on social media
Final words of wisdom and advice 
It's not too late!!!!
Find what it is you're interested in 
 
Social Media
Website: highperformancedietitian.com 
Instagram: @high_performance_dietitian 
Facebook: @HighPerformanceDietitian

In this episode of the Tough Girl Podcast, we meet Manika Gamble — an Atlanta-based trail runner who thrives on testing her limits in some of the world's toughest ultra races.
Manika's running journey started with casual neighbourhood runs, but soon she found herself racing 155-mile desert ultras in Africa, tackling Mongolia's Gobi March, and pushing through multi-stage, extreme endurance events. She shares the highs, the lows, and the mental grit it takes to keep moving when every muscle is screaming.
We dive into:
Training by feel, without a watch or GPS
Fueling, hydration, and surviving the desert heat
Coping with pain, blisters, and fatigue without relying on painkillers
Recovery strategies, sleep, and balancing life with training
The mental challenges of multi-day ultra races
Staying motivated and tackling new adventures outside your comfort zone
Manika's message is simple: don't let fear hold you back. Find what excites you, lean in, and see what you're capable of.
***
 New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.
 Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.
 Your support makes a difference.  Thank you x
***
Show notes
Who is Manika
Being based out of Atlanta, USA 
Trail Runner
Currently training for a race our in Morocco
Running every since she was a child but being new to long distance running
Always being an active child 
Going out for the track team and how it became her whole life
Focusing on 100 m and 400 m hurdles
Wanting to run further
Dreaming of the day she would be able to run casually 
Starting with 20 min runs throughout the neighbourhood 
Signing up for more and more races from 5k, up to Marathon distance 
Deciding to take on an ultra race 
Seeing a YouTube video of a man running in Namibia, Africa 
Signing up for the race and giving herself a 1 year time line to train for 
The running logistics and what her training looked like 
Being a laidback person when it comes to a training schedule 
Not running with a watch or gps tracking device 
Training based on feel and time 
Leaning about fuelling and nutrition and how to manage herself in the desert
Carrying everything she needed on her back for 7 days while running through the desert
Learning how to hydrate probably 
What worked well nutrition wise while racing 
Using Tailwind Powder 
The mental and emotional side of the challenge
Why it was so tough 
Why it was such a beautiful race 
Issues with her feet and dealing with blisters 
Dealing with pain and not being able to block it out 
Not being able to take pain medication - due to the heat and potential damage to organs 
Telling herself - you're not going to stop 
Trying to divert her mind from the pain 
Camp life 
Finishing the race and the thoughts running through her head 
Never Again….
Sprinting V Longer Races
What does recovery look like?
Incorporating creatine into her diet, resting more, prioritising sleep and taking on less races 
Taking 5g of creatine in the morning, and 5g in the evening
Taking other supplements, Magnesium, potassium and starting to take athletic green in the future 
Trying to have a well rounded diet based on feel with a focus on protein, fibre and carbs
Trying the carnivore diet but not having the energy to run
Waking at 4am - but staying in bed till 6am 
Not napping during the day  
Heading over to Mongolia to race the Gobi March (250km across the desert)
Racing the Planet 
Racing on green trails through the Mongolian Desert 
Getting very tired of eating the same food day after day 
How things changed mentally having done the Nambia Race previously 
Getting bored of the green pastures - being ready for it to be over 
Feeling mentally drained on her 2nd Ultra 
Too much too soon? Racing in Mongolia only 6 weeks after Nambia 
Racing the Planet - Grand Slam Challenge 
Trying to raise funds to race an ultra in Antarctica ($14,100)
Fitting training into her life and work 
Having a pretty flexible schedule and stating to work with brand
Using running as work 
Stone Everest, Atlanta Challenge (May 16th & 17th) 
 Races for 2026
Training for a team relay 100k challenge 
Running a Marathon in Morocco
Running a 3 day stage race through Utah 
How to connect with Manika on social media 
Advice and top tips for other women who want to take on new challenges
Outside of just do it 
Don't allow fear to rule you
Find something that intrigues you and go with that 
 
Social Media
Instagram: @manikaruns 
Youtube: @ManikaRuns

Lisa Jackson is a hypnotherapist, running writer, Runner's World columnist, and the author of three bestselling running books, including Your Pace or Mine?, Running Made Easy, and her deeply personal latest release, Still Running After All These Tears – A Runner's Journey Through Grief.
Originally from South Africa and now based in Worthing, UK, Lisa is a veteran of over 100 marathons and two 56-mile ultramarathons — despite often coming last. A proud reminder that endurance sport isn't about talent or speed, but about showing up, again and again.
In this powerful and emotional episode, Lisa shares her journey into running, from hating sport as a child to rediscovering running at 30, navigating disastrous races, and learning to reset expectations through walk-run strategies. She opens up with raw honesty about her husband's terminal lung cancer diagnosis, how running helped her survive the darkest moments of caregiving and grief, and what it means to lose — and slowly rebuild — your running mojo.
We dive into running through trauma, comfort eating and wine, the power of a ten-minute run, and why sometimes one mile is more than enough. Lisa also speaks openly about death and dying, dignity at the end of life, writing living wills, DNR decisions, death doulas, and how facing mortality can bring clarity, purpose, and peace.
This is a conversation about resilience, realistic goals, choosing hope over fear, and why tenacity will always beat talent. Lisa's story reminds us that running doesn't need to look impressive to be meaningful — especially when it helps carry you through loss and into hope.
***
 New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries.
 Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast.
 Your support makes a difference.  Thank you x
***
Show notes
Who is Lisa
Writer and Author of 3 running books 
Her latest book: Still Running After All These Tears – A Runner's Journey Through Grief
Being based in sunny Worthing 
Her early years and coming from a running family
Hating sports at a young age 
Doing a 5k fun run when she was 10
Not running again for 20 years 
Turning 30 and realising her life was at a crossroads
Wanting to walk in the footsteps of her parents
Being invited to a Race for Life event 
Being supported by other women
Entering the Great North Run 
Everything that went wrong!
Being offered a place in the London Marathon
Wanting to do another marathon….
Running the Edinburgh Marathon and having an horrendous experience
Trying a walk run strategy 
Her recovery after the Paris Marathon 
Writing her first book: Running Made Easy
Jeff Galloway 
Book: Your Pace or Mine?
Having her husband diagnosed with terminal lung cancer 
Learning a lot about cancer, mindset and dealing with medical professionals
Turning wounds into wisdom 
How running played an important role during her husbands illness
Dealing with her loss of running mojo
Giving people a roadmap; through trauma, grief and through terminal illness
Life lessons for help in a challenging situation 
Running through trauma and grief 
Being a goal orientated person
Wanting to run 100 marathons and visit 100 countries 
Throwing her goals out of the window and focusing on keeping her husband alive for as long as she could 
Turning to comfort eating and drinking wine 
The power of a ten minute run
Running mojo - "Running will be your salvation" 
Being told to stop running 
Needing to reset and recalibrate her expectations for herself
Setting the target of running 1 mile
Running a park run
Running her first marathon in 7 years 
Peter Rook
Being a cancer thrivers partner
Writing her book - running after all these tears
Why it was the most difficult book she's written 
Feeling drained by the writing
Why the tears were healing and necessary 
Being a supporter for Dignity in Dying 
The realities of death 
What stage the bill (Terminally Ill Adults (End of Life) Bill) is at 
Talking about death and dying
Making peach with our lives
Anything that needs to change with our lives going forward 
Making the decision to live in hope not fear
Marie Curie
Writing a living will
Signing a Do Not Resuscitate (DNR) for her husband while he was in hospice.
How to have a good death
Living her life with a sense of purpose
Wanting to have someone hold her hand at death
Having a death Doula 
Wanting to die at home in her own bed
Future plans in relation to running and travel
The importance of goals 
Why its the journey and not the destination
Heading to visit Libya 
Running the Brighton Marathon in 2026
Wanting to 100 Park Runs
Wanting to run 100 Half Marathons 
Doing a half ironman…..
Being inspired by IronGran 
Writing her bucket list
Being very good with money
Running a 100 mile race…..
Not being a naturally talented runner
The triumph of tenacity over talent!
Wanting to preserve her body as much as possible 
Treating her body with respect
Coming last in 25 marathons
How to connect with Lisa on social media
Funny moments in the book!
Final words of advice
Start every run with a 5 minute walk 
Make it as fun as you can
Enjoy youself as much as you can 
Don't live your life with regrets
Why a 10 min run will make you feel like a new person
Why running can be your salvation to 
Social Media
Instagram: @lisaflamingojackson 
Facebook: @LisaFlamingoJackson