Georgie Islip
Ultra Running & Online Coach

Experienced Ultra Running and Online Coach helping athletes 40+ to train smarter, build lasting strength and keep performing at their best, while reducing the risk of injury through proven, personalized coaching.

Strength + durability vs more miles.

Image: UTMB 2022, Chamonix, France - August 27th - 22 hours in to the race. I finished 2nd in age group and 46th woman

Let’s Turn Your Ultra Dreams into Results

As a coach, my passion is helping athletes reach their goals—whatever they may be. I specialise in coaching ultrarunners 40+ to race stronger, stay injury-free and train smarter, not just longer. Through smart, science-based training and a whole-you approach, I’ll help you build resilience, durability and mental strength that carries beyond the trail. We’ll make the plan fit your life—challenge your body, but enjoy the journey, with room for family, fun and real life. I’ll be with you every step of the way as you discover just how strong you really are.

Ready to get started? Explore training plans now >>

Ultra Running & Online Coach

UESCA Ultra Running Qualification

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Ready to take your running and fitness to the next level? I'm here to help you make it happen!

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Testimonials

"I reached out to George in 2022 to help me prepare for The Coastal Challenge, a gruelling 6 day stage race in Costa Rica. Georgie's coaching helped me finish this race of a lifetime. At the time, I was experiencing countless injuries and felt I was hitting a physical limit and couldn't seem to get faster or stronger. After years of solo endurance training/racing, Georgie has helped me reach levels I never thought possible. With her help, I'm now taking on more challenges that I never dreamed of and I can't wait to see what the future holds. Georgie is passionate, experienced and knowledgeable and I'm extremely happy with the training programs she has put together for me!"

Travis

Are you training for an ultra?

And want to improve calf / achilles strength?

Well try these pogos exercises with or without bands. The bands add another dynamic and certainly make the one legged pogos harder!

These exercises will help improve your over all leg strength.

Have a go with 2 sets of 10 of each.

#hardworkpaysoff
#strengthtraininghelps
#ultraruncoach
#ultratraining
#200miletraining

@evolvedsportsperformance
@fortius_therapy

See you on the other side…..

I was absolutely out of it!!

Incline Village at Tahoe 200……only 60k to go. Little did I know that 60k was going to take me hours……probably around 14 I think….

This was so tough. I left the last AS with so little food, I really do not know what I was thinking. BUT one thing is for sure, my legs were absolutely fine. My breathing was the problem.

I really relied on the strength exercises I had been doing for the last few years. These ones that I have mentioned here are just fabulous for helping with stability, strength, power for climbing and control for the downs.

Try these, use weights if you are used to them and ensure you keep your form. This is really important. No point in pushing if your form is not good.

1. Good mornings for hip range of motion
2. Eccentric back squats, so slowly lowering down and then powering up.
3. Eccentric split squats - again slowly lowering down and then powering up.
4. Iso holds for improving strength and stability in calves, muscles, tendons and ligaments

Have fun!

Run Bold. Run with Intention. Run Happy!
#hardworkpaysoff
#morethanwethinkwecan
#200mileplustraining
#strengthtraininghelps
#ultrarunningcoach

@evolvedsportsperformance
@fortius_therapy

@evolvedsportsperformance
@fortius_therapy

Training for UTMB?

Well let me tell you those last three climbs are a killer! Tete aux ventes went on for ever! And it involved big step ups.

So doing some exercises like these will help you become stronger.

Try Overhead Med ball throws to help improve power and upper body strength.

Single leg pullovers on a bench will help stabilize legs and build glute strength as well as upper body.

Hip thrusts are for your glutes.

And deltoid flies will help again with upper body strength to support you when or if you are using poles.

#UTMB
#ultrarunning
#runtoinspire
#enduranceruncoach
#ultraruncoach

@evolvedsportsperformance
@fortius_therapy

Training for an Ultra?

Well these exercises will help you get stronger.

1. SLRDL with reverse lunge - great for developing stability and leg strength
2. Front foot elevated lunges - good for glutes, legs and general strength.
3. Lateral landmines - It’s not all about going forward, doing these exercises will help improve foot stability and strength
4. Swiss ball knee drives - All I can say is try these! They are great fun! Good for your core.

Run Bold. Run with Intention. Run Happy

#ultratraining
#strengthtraining
#hardworkpaysoff
#enduranceruncoach
#runhappy

@evolvedsportsperformance
@fortius_therapy

Training for an ultra this year?

Then these exercises will help improve your power which is critical for ultra running. Power helps you maintain a constant effort across varied terrain, specifically mountains.

It also helps build resilience and strength for managing the long distances, reduces injury risk and helps improve running economy while preventing blow ups later on in a race.

More mature athletes may find that endurance capacity can be maintained for a long time. But the ability to generate force quickly, i.e. power declines rapidly. This can lead to shorter strides, slower paces and increased injury risk.

Try these exercises to help improve your power. Focus on driving your hips forward with exercises 3, 5 and 6.

1 - Box jumps
2 - Depth jumps
3 - Kneeling med ball throws
4 - Med ball slams
5 - Med ball overhead throws
6 - Med ball wall slams
7 - Sledge pushes

Be Bold. Run with Intention. Run Happy!

#runstrong
#hardworkpaysoff
#strengthtrainingforultrarunning
#ultraruncoach
#ultratraining

@evolvedsportsperformance
@fortius_therapy

This was the start of Tahoe 200 last year and I had done a load of strength work throughout the year to prepare for this race. Thanks @evolvedsportsperformance for the help.

Try these exercises to help you get strong for the climbs and descents in ultra races.

Adding in eccentric training helps build strength, muscle mass and power while improving control, mobility and injury resistance by strengthening tendons and connective tissues.

Eccentric training focuses on the last portion of the muscle movement where the muscle is lengthening under load to return to the starting position.

Try these - without weights first of all to get used to the feeling of the movement.

Eccentric Back Squat
Eccentric Bulgarian Split Squat
Pull Up Holds
Eccentric Half Kneeling Shoulder Press
Eccentric Inverted Rows
Banded deadbugs

Run Bold. Run with Intention. Run Happy.

#ultrarunning #tahoe200 #ultratraining #ultrarunningtips #enduranceruncoach

Happy New year to you all!

#HappyNewYear
#2026
#ultrarunning
#strengthtraining
#focus
hardworkpaysoff
runtoinspire
runstrong
fuelforwhatyoudo
mentalstrength

enduranceruncoach
ultraruncoach

@evolvedsportsperformance
@fortius_therapy

That was a tough run today in West Bragg. There was about 20 cm of snow on top of ice but all good fun - happy trails.#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
runningismytherapy
strengthtraininghelps
strengthtraining
ultrarunningtips
runstrong
runtoinspire
ultratraining
morethanwethinkwecan
trailrunningviews
200miletraining

ultraruncoach
enduranceruncoach
ultratrailrunner

The off season is all about working on small things that will help build your strength and stability for the next season.

Here the Pallof press works on stabilizing the body, by working the transverse muscles, lower back and obliques. This all means it helps to improve your posture while also improving your trail running.

#hardworkpaysoff
#training
#focus
#runhappy
#offseasontraining
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining
#biggoalsfor2026

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Mud….won’t see this for a while. #mud #goingbacktosnow

#rugby #vikesrugby #cwrugby #ourboys❤️❤️ #lovewatchingthemplay

Staying strong, stable and powerful isn’t just for athletes…it’s essential for all of us, especially as we get older.

- Box jumps boost power and build solid leg strength.
- Rotational work fires up your core and strengthens your entire posterior chain.
- And the last exercise? If you’ve been hunched over your phone, it’s perfect for opening up your chest and improving shoulder posture.

Move with intention. Move for longevity.

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

The off-season is the perfect time to dial in how you’ll approach training for next season and beyond.

Start thinking about your long-term goals and which races excite you. Many big events (UTMB, Hardrock, Western States etc.) are lottery-based or require qualifiers, so having a plan now gives you the strongest foundation for the seasons ahead.

So… what does that actually look like?

Here’s my own example:
 I’ve entered the Hardrock 2026 lottery and won’t know until December 5th if I’m in. If not, I’ll likely jump into a local Alberta race in July and add in some long adventure runs during the summer.

But 2027? This is hopefully going to be a huge year!
 I’m aiming for a 200+ miler in May and then another big effort in late August, possibly a 380–700 km race, or maybe a UTMB event or another European 200-mile lottery.

So how do I prepare for a year like that?
 By working now and getting really strong.
 So this is not just my legs, but my entire body, from the feet up. I’m also focusing on fuelling, recovery and building serious fatigue resistance.

That means strength work, eccentric loading, mastering efficient movement patterns (crucial in those late miles) sharpening mental resilience and building the kind of fitness that keeps me moving when things get tough.

Some days will feel easy, others anything but….but that’s the process.
 And if you’re planning for big goals too, now is the ideal time to map out what you need to work on.

#hardworkpaysoff
#training
#determined
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#200+milertraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Strength training isn’t just for building muscle, it’s essential for healthy aging and strong running.

As we age, we naturally lose muscle mass and bone density, but regular strength work helps: 
- Maintain strength and mobility for everyday life
- Protect joints and bones, reducing injury risk
- Improve running efficiency and endurance
- Boost power and stability on trails and long runs

Whether you’re aiming for lifelong health or your next ultra, strength training keeps you strong for the miles and the years ahead. 🏔️✨

It’s never too late to start!

#StrengthTraining
#HealthyAging
#RunStrong
#UltraRunning
#Longevity
#TrailRunning
#ActiveForLife
#aimtoinspire
#getoffthatcouch

#enduranceruncoach
#ultrarunningcoach

@evolvedsportsperformance
@fortius_therapy

The main benefits of these exercises, overcoming iso split squats are increased strength, power, improved tendon health and enhanced muscle activation without that heavy leg feeling you get from lifting weights.

I love these exercises and have found they have really helped me with my downhill running, which is one of the areas I am working on with my running.

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#strengthtraininghelps
#strengthtraining
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

These are becoming my favourite exercises!

The SL vert jump and stick is so good for strengthening knees and stabilising hips, while forcing the glutes to work. Still definitely work in progress for me!!

The next is the eccentric DB RDLs to help posterior chain.

Both good to try!

Let me know how you get on with these two!

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#200mile+training
#keepmovingforward

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Just found this photo at my mum’s.

I remember running London Marathon and not really training very well for it.

I found it very, very hard…

My face tells the story…

#marathontraining
#wayback
#1stmarathon
#notraining😳
#digdeep

#enduranceruncoachnow
#loverunninglong
#ultrarunning
#ultraruncoach

Anyone ever had this with their watch?

You do a great run and feel awesome and then you look at your watch……and it tells you it was ineffective, not as good as you thought or even decreasing fitness levels?

It’s really important to analyze your workout before you look at your watch. What was the purpose of your run. Did you achieve this? Where could you have improved?

Then look at your watch and use some of the data to help you understand where you are at with your training.

#RunnerProblems
#TrainingTrouble
#DataDoesntLieDoesIt?
#RunDataFail
#ultrarunning
#bestrong
#belief
#training

#enduranceruncoach
#ultraruncoach

So off season work has now started as I personally have no more races this year.

I want to work on improving my downhill running through iso holds as this will strengthen joints, ligaments and tendons. I want to strengthen my glutes as there feels a slight imbalance going on there. My upper body to help with forward propulsion and of course my core and back.

So what are your work ons this off season?

#hardworkpaysoff
#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#ultratraining
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Time of year to start working on all those areas that we have slightly neglected because of race season.

Focusing on all your “weaknesses” over the next few months will considerable help with your race performance next year.

Key areas I would suggest are working on power and strength to help reduce injuries, improve speed and help with endurance.

Also stabilizing joints and strengthening ligaments and tendons will really help with speed and downhill running.

If you want to significantly improve your ultra running then DM me “Yes” and we can get a conversation going on what you need to do.

🏃Happy running and trails 🏃🏾

#training
#focus
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

👣 Let’s talk feet…..

Managing Your Feet in Ultras. Rarely do athletes consider their feet in their training. It’s all about that one long run and how many miles they can fit in.

However……..

Your feet are your foundation. So take care of them.

Neglect them and it will come back to haunt you as even the strongest legs can’t save your race.

Here are a few must-dos for ultra-distance foot care:

✔️ Foot exercises. So you strength train your legs, why not your feet. You can do 450k steps in a long race. That is a ton stress on your feet.
 ✔️ Socks matter. Test them out before hand but generally moisture-wicking, seamless are good.
 ✔️ Lube or powder. Find what works for your skin to prevent or reduce hotspots.
 ✔️ Shoes that fit. Consider that your feet will swell over long distances so going a size up may help.
 ✔️ Nail prep. Trim, shorten and smooth edges of toenails is key to reduce nail loss.
 ✔️ Aid station checks. Don’t ignore a small hotspot, fix it early. Long races are all about self management.

Feet are not glamorous, but they’re the reason you finish.

So respect your feet and take care of them. 👣

#ultrafeet
#caringforyourfeet
#ultramarathontraining
#trailrunningtips
#ultrarunner
#injuryprevention
#ultratraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy
@asicscanada

5 Lessons Every New Ultra Runner Should Know 🏔️

When I started ultra running, I thought it was all about running more miles and pushing through long runs. But the truth? The ultra runners who go far and stay strong actually focus on more than just mileage.

Here are 5 things I wish I’d learned earlier in my ultra running career:

🔹 Mental Strength. Training your mind is as important as training your legs. Resilience carries you through when the miles get tough and you want to stop. Remember the mind will give out before the body!

🔹 Strength & Mobility. A strong, mobile body helps us to perform better and strength training is non-negotiable.

🔹 Nutrition. Fuelling is your foundation, your building block. Learn how to eat before, during, and after so your body can go the distance. Practicing in training runs is really important to understand what and what you do not like, or what your guts do not like!

🔹 Recovery & Rest Days. Growth happens when you recover. Skipping rest days will set you back more than you think.

🔹 It’s Not About the One Long Run. Smart, consistent training builds more endurance than the one long run that tires you out and means you can not train for a few days.

✨ Ultra running isn’t just about logging miles, it’s about training smarter and being wise.

👉 Save this post to revisit later and share with a runner who needs it.

#ultrarunning
#trailrunning
#enduranceathlete
#ultramarathontraining
#marathontrainingtips
#ultrarunnerlife
#mastersathlete
#trainingsmarternotharder
#strongrunners
#bestrong
#runfar
#ultrarunnersover40
#strengthforrunners

#endurancecoach
#runcoaching
#ultrarunningcoach

@evolvedsportsperformance
@fortius_therapy
@asicscanada

Banded joint mobilization exercise

I have been using bands ever since I finished Tahoe to help stretch out key areas like hips, glutes and lower band. Using bands really helps mobilize the joints to help improve range of motion, to decompress joints and help reset alignment.

You will need anchor points to really help benefit from the following moves:

Hip mobilization with band. Attach the band to an anchor point and then place the band around your hip joint and position yourself into a couch stretch. Hold for up to 30-45s.

Lower back/ankle mobilization. Attach the band to an anchor point and then place the band around your foot. Now move back (more than I have in the video) until you can feel a full against your leg. Hold for 30-45s.

Glute / hip mobilization. Attach the band to an anchor point and then place the band around your hip joint. Cross this leg over the opposite and you should feel a good stretch in this hip joint. Hold for up to 30-45s

RDL hip mobilization. Attach the band to an anchor point and then place the band around your hip . Move forward until you can feel the band pulling and now bend forward from your hips to feel this stretch. Hold for 30-45s.

#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunning
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

Mastery of Ultra running

Ultra running is built on suffering, adaptation, problem-solving, and perseverance. Setbacks aren’t exceptions; they are part of the process.

🚧 Setbacks Come in Many Forms:

Physical: Injuries, fatigue, GI issues, overtraining. 
Mental: Burnout, doubt, loss of motivation. 
Racing: DNFs, pacing errors, bad weather, missed cutoffs.

💡 Mastery Isn’t Perfection. It’s Progress:

Physical: Smarter training, recovery, fuelling. 
Mental: Resilience, adaptability, presence, problem solving, self management.
Strategic: Race planning, logistics, course knowledge, pacing.

🔁 Setback → Reflection → Adaptation → Mastery

Every failure becomes feedback. Every obstacle is a chance to grow.

💬 Final Thought:
You don’t master ultra running. You master yourself through ultra running.

If you’re working through a setback or training for something big, please reach out. I’d love to hear from you.

#ultrarunning
#endurance
#mindset
#growth
#trailrunning
#ultramarathon
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

🏃‍♀️Why Glutes Matter for Ultra Running🏃‍♂️

When it comes to ultra running, your glutes aren’t just for looking good, they’re essential for performance and injury prevention.
And here’s why:

Powerhouse for Endurance: Your glutes help propel you forward, allowing you to maintain that steady pace over long distances.

Stability & Posture: Strong glutes support your pelvis and spine, keeping you aligned and reducing fatigue.

Injury Prevention: They play a key role in stabilizing your hips and knees, minimizing the risk of overuse injuries.

So show your glutes some love and do this simple routine to activate your glutes.

Lie on your back with your knees bent and weight on your heels. Now move up into the bridge position and hold for a count of 10. Repeat twice more.

Now roll over onto your front and bend your knee and keeping your foot flexed. Slowly move your knee upwards and focus on activating your glutes versus your back and hamstring. Repeat 5 each side.

This little routine helps remind you of what it feels like to fire your glutes as sometimes we forget!!

#ultrarunning
#endurancerunning
#runstrong
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runningtoinspire
#morethanwethinkwecan
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

@evolvedsportsperformance
@fortius_therapy

What is your #1 ultra struggle?

This is me, 300k into Tahoe and on the very last leg.

Looking back at this race, I so messed up this leg by not eating enough.

Food is my #1 struggle because I am not hungry and find eating tough during long ultras…..it just comes back up or I don’t want anything.

It is such a work in progress, but I am working on it.

I know what I need to do but here on the final leg, I neglected to pack enough food and liquid. Why? Probably because I was very sleep deprived 😂

So question to you…..

What is your #1 ultra struggle?

#tahoe200
#training
#runhappy
#mountainrunning
#runningismytherapy
#ultrarunningtips
#runstrong
#runtoinspire
#morethanwethinkwecan
#trailrunningviews
#200miletraining

#ultraruncoach
#enduranceruncoach
#ultratrailrunner

Just missed the thunder storm after a beautiful run at Cox Hill.

#trailrunningviews
#summerfun
#beautiful
#thunderstorms
#ultrarunning
#runtoinspire
#EnduranceCoach

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@georgieruns

Georgie Islip Ultra Running & Online Coach

Experienced Ultra Running and Online Coach helping athletes 40+ to train smarter, build lasting strength and keep performing at their best, while reducing the risk of injury through proven, personalized coaching. ​