{"podcast":{"title":"Blueprint to Ultra","slug":"blueprint-to-ultra-7054271","podcast_index_feed_id":7054271,"rss_url":"https://anchor.fm/s/fb36db4c/podcast/rss","website_url":"https://podcasters.spotify.com/pod/show/blueprint-to-ultra","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/42046763/42046763-1726658475557-975d138d1a21b.jpg","author":"Blueprint to Ultra","episode_count":46,"summary":"Whether you are dabbling with the idea of running your first ultra or wanting to figure out how you can push farther than you ever have before, we are here to help you put that plan together. Join ultra runners, Steve and Jeff, as we interview people that are just like you, all with the goal of helping you answer the question, \"what does it take?\"","last_synced_at":"2026-06-26T18:19:48.361029+00:00","page_url":"https://stenobird.com/podcast/blueprint-to-ultra-7054271"},"episode":{"title":"Episode 26: Tonya Olson - You want to run ultras? You need to learn everything you can about your feet.","slug":"episode-26-tonya-olson-you-want-to-run-ultras-you-need-to-learn-everything-you-can-about-your-feet","published_at":"2025-10-03T09:00:00+00:00","page_url":"https://stenobird.com/podcast/blueprint-to-ultra-7054271/episode-26-tonya-olson-you-want-to-run-ultras-you-need-to-learn-everything-you-can-about-your-feet","show_page_url":"https://stenobird.com/podcast/blueprint-to-ultra-7054271","url":"https://podcasters.spotify.com/pod/show/blueprint-to-ultra/episodes/Episode-26-Tonya-Olson---You-want-to-run-ultras--You-need-to-learn-everything-you-can-about-your-feet-e38t6n5","audio_url":"https://anchor.fm/s/fb36db4c/podcast/play/109009061/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-8-30%2F408397212-44100-2-c9977e76d2e53.m4a","summary":"On this episode of the podcast, we talk to Tonya Olson who is the co-author of the book Fixing Your Feet. We talk how to prepare your feet before a race, caring for your feet during a race, and also some post race tips. The show is packed with content and we think that knowing how to take care of your feet is one of those important tools in the toolbox as you are putting together your own blueprint for running ultras.Connect with Tonya on IG: @tonyakolsondpt Website: https://www.drtonyafootcare.com/ Also, Tonya shared some post podcast video links for you that you can check out here.Here's my foot strengthening video: https://vimeo.com/993793434 And, one to bulletproof your plantar fascia, ankle, calves.My heel raise protocol https://vimeo.com/999141770 From Tonya: "The heel raises are best done on a slant board, or off a 2x4, or something that feels like a good stretch when your heel is at the bottom. It's essential that you're doing these so your heel lands on a solid surface, not off a step into the great abyss." Connect with us on IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@blueprint_to_ultra⁠⁠⁠⁠⁠⁠⁠⁠⁠","meta_description":"On this episode of the podcast, we talk to Tonya Olson who is the co-author of the book Fixing Your Feet. We talk how to prepare your feet before a race,…","key_points":[],"chapters":[],"topics":[],"duration_seconds":5883,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/blueprint-to-ultra-7054271/episodes/episode-26-tonya-olson-you-want-to-run-ultras-you-need-to-learn-everything-you-can-about-your-feet/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/blueprint-to-ultra-7054271/episode-26-tonya-olson-you-want-to-run-ultras-you-need-to-learn-everything-you-can-about-your-feet.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}