Lily Canter – Ultra Runner, Women’s Running Coach & Co-Author of Ultra Women: The Trailblazers Defying Sexism in Sport
- Tough Girl
- Aug 19
- 4 min read
This week on the Tough Girl Podcast, we’re joined by Lily Canter—an ultra runner, women’s running coach, journalist, and passionate advocate for gender equality in sport. As co-author of the groundbreaking book Ultra Women, Lily is helping to challenge outdated narratives and spotlight the women redefining endurance running.
Lily didn’t grow up considering herself sporty, but after joining a triathlon club in her 30s, she discovered a love for running that quickly evolved into a passion for ultras. What began as a spontaneous 30-mile run turned into a deeper journey into the ultra world—culminating in a 250km multi-day race across Tanzania and a growing commitment to empowering more women through education, coaching, and research.
In this episode, Lily opens up about the gaps she saw in female-specific training information, how she and co-author Emma Wilkinson tackled the research for their book, and why visibility, representation, and equity matter—on the trails and in the media. From coaching to kit, sports bras to science, Lily shares what still needs to change and how she’s pushing those boundaries herself.
Whether you’re curious about tackling your first ultra or passionate about equity in endurance sports, this episode offers practical insight and powerful inspiration.
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Show notes
Who is Lilly
Journalist who specialises in running and fitness
A female running coach
Ultra runner
Lecturer at university
Running an organisation with Emma called; Freelancing for Journalists
Her early years…
Not coming from a sporty family
Growing up in Guilford, Surrey
Playing netball consistently for most of her life
Moving to Liverpool as a teenager
Getting into running in her 30s
Joining a triathlon club in her mid to late 30s
Being inspired by an amazing running coach
Running consistently for the past 7/8 years
Being busy… and how her career has changed a lot
Getting bored very easily
Going freelance 8 years ago and it giving her the freedom to do more things and pursue her different passions
Getting better at running and starting to enjoy it more
Varying the types of runs and where she ran
Building her running confidence
Trying different races
Starting to really enjoy running
Her first ultra which was an accident!
Running 30 miles on a looped course
The relaxed, chilled, approach to ultra running
Speaking with Emma about doing an ultra together
The lack of information and resources especially women centric information
Signing up to a multi-stage 100k race in Romania
Having to figure out her training plan for herself
Thinking about writing a book about running
How the book came about and getting the book published
Being inspired by the women winning races outright
Wanting to understand why so few women were participating in ultra races
Dividing up the research and why it was quite straightforward
Being surprised by the records held by women in the swimming world.
The mental side and the lessons that could be applied to her running
What does the scientific evidence say with regards to men and women
The social construct of difference between men and women
The importance of being prepared and having confidence in what you know works for you
Running 250km across Tanzania 2023
Why it was her favourite race
Being more aware of the setup of races and how female friendly they are
Images of women in marketing material, website etc
The manifesto - call to action - wanting to drive change
Focused on 6 key areas
The importance of female specific sports research
What are women capable of?
The importance of female specific training guides
Kit which has been designed for women
Sports bra testing
Media coverage and commentary of women
Equal prize money and sponsorship
Why races should use the - She Races Guidelines
Training for 2025/2026
Wanting to test their limits
Signing up for Equinox 24 - wanting to run further than they have run before (goals 65 miles +)
She Trails race in the Peak District - August 2025
Heading oversees to race a 5 day race in the heat… depending on recovery
Training programs and making running work for you
Having a coach for the past 18 months and the difference it has made
Being more competitive in races
How to connect with Lily on social media
Final words of advice for other women who want to be a trail blazer
Why you need to believe in yourself
Push your boundaries and try hard things
Don’t be scared of challenging yourself
Social Media
Website www.lilycanter.co.uk
Instagram: @lilycanter
Linkedin: www.linkedin.com/in/lilycanter
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