Interview with Barbara Jolič

Tadej Maligoj ✍️

Barbara, how did you end up in trail running in the first place?

During my studies at the Faculty of Sport I discovered adventure racing, orienteering, and soon realised that beyond the track and the roads there is another world: mountain, ultra and trail running. Books like Eat and Run, Ultramarathon Man and Born to Run pulled me completely into it. Since then, trail has been my main way of moving, and in recent years I’ve been working exclusively with trail and ultra runners as a coach.

You work a lot with women. What are they looking for in group runs?

Mostly connection. Chatting. A running pace that allows you to talk – and laugh. That’s how Košutke were born: a community where the ITRA index doesn’t matter, but seeing each other in person does. We do a loop together and then extend the social part with a drink and pizza. When we support each other, we’re stronger.

What do you think most often holds women back from starting with trail running?

Lack of time, lack of information on how to even begin, and often – for us women – the feeling of safety. When it gets dark quickly in winter, I also think twice before going through a park or deep into the forest, even though we’re lucky to live in a place where fear is usually unnecessary. Having company really helps to overcome those fears – including four-legged company.

I’m happy about a trend I’m noticing: organisers of trail events are putting more and more effort into inclusion and creating a positive experience, showing trail running as something welcoming.

What will be special about the women’s UTVV training run?

The pace will be relaxed and “chat-friendly”. The main goal is good vibes. Community, not competition. Before the run there will be a short talk on training basics, and we’ll continue with sharing practical tips on dealing with specific problems – the kind you only learn from another woman who has lived them on her own skin.

Why is it good that women also have their own dedicated training date at UTVV?

Because group dynamics change a lot when men are present. Men like to “test their form” and charge up the hills with varying pace that’s hard to follow. For many women that tempo on certain sections is simply too sharp. We’re naturally more built for endurance, we use fat more efficiently as fuel, and our hormones help us distribute energy more cautiously and wisely across the whole distance. The pace of all-women groups is usually more stable.

What would you recommend to beginners in trail running?

Gradual progress, patience, consistency. And simply enjoying movement in nature. Later, when you’ve built a basic running foundation, there’s room to progress. Fartlek, intervals or power-hiking uphill can be very useful — the female metabolism is excellent for endurance, but a bit of intensity works wonders.

We also have to keep in mind that this type of advanced training is stress for the body. If you’re already stressed from demanding days, then a long or very hard session doesn’t help. Sometimes the best decision is to just go out for half an hour and breathe. That is progress too.

How should women take the menstrual cycle into account?

Every woman is different. The worst days are often the cramps that show up the day before or on the first day of your period. But that doesn’t have to be an absolute no-go. World records have been set in every phase of the cycle. Listen to your body — that’s the best strategy.

What are you especially attentive to as a coach?

To energy availability. Surprisingly many women runners don’t eat enough — in quantity and in nutritional density. That leads to hormonal issues, menstrual problems, even eating disorders. Seemingly attractive shortcuts — skipping meals, extreme diets, “fat-burning” strategies — lead straight into trouble. A stable, healthy approach is much better.

In which ways are women really different?

In many ways. And I’m glad we’re finally talking more about it. We have periods, hormonal fluctuations, different anatomy. We pee differently. These are real things, not “small details”. Your period might arrive right on race day. Sports bras help control our bouncing baggage, but can also cause burning chafing. We have to prepare for all these specifically female challenges.

It helps enormously when organisers provide a private space where we can sort ourselves out, and when aid stations have a tampon, pad or tissue available. These are tiny gestures that can literally save our race. ✨

What would you like women to hear more often?

That they are capable of more than they think. Trail and ultra running are not “only for special people”. For many, a few months of regular movement would be enough to discover how strong they really are. When you reach a summit, finish your intervals or complete your first trail – these are the moments that build you up.

I wish women would give themselves more chances to go out into nature and feel truly alive in their own element. And I wish they’d hear more encouragement like: “Hey, put on your shoes and head out, dinner will be in an hour.” 🙂

An invitation for all young does who’d like to join the Košutke on the trails?

Women, come to the UTVV women’s training run. You don’t need to bring a friend — you’ll find one here. On the trails, friendships are formed quickly and honestly. Out there, we are each other’s support, not rivals. 🏃‍♀️

Tadej