From DNF to Dominance: How Tara Dower Fuels Thru-Hikes, FKTs, and Ultramarathons

2025-03-27

In Episode 112 of The Eat for Endurance Podcast, I chat with ultrarunner and thru-hiker Tara Dower, aka Candy Mama. If you don’t already know Tara, she’s an incredible endurance athlete with multiple FKTs, podium finishes, and race wins under her belt. Most notably, she set the overall Fastest Known Time (FKT) on the Appalachian Trail (AT) in September, breaking the previous record by 13 hours! She also recently secured her golden ticket to the Western States 100 with a second-place finish at the Black Canyon 100K...

In Episode 112 of The Eat for Endurance Podcast, I chat with ultrarunner and thru-hiker Tara Dower, aka Candy Mama. If you don’t already know Tara, she’s an incredible endurance athlete with multiple FKTs, podium finishes, and race wins under her belt.

Most notably, she set the overall Fastest Known Time (FKT) on the Appalachian Trail (AT) in September, breaking the previous record by 13 hours! She also recently secured her golden ticket to the Western States 100 with a second-place finish at the Black Canyon 100K.

Tara has gone through a huge transformation in how she fuels for endurance sports in recent years, and it has taken her performance to the next level.

Here's what we cover in this episode:

How she grew up as a selective eater, and what types of foods she currently enjoys
How she uses dramatically different fueling approaches for thru-hiking compared to ultras and FKTs
Why she relies on whole foods for FKTs but sticks to gels and liquid calories for races
How her crew supported her with nutrition on the AT (bonus episode coming out next week on this!)
How she overcame throwing up during ultras by training her gut to handle higher carb intakes and personalizing her hydration strategy
Tara’s recovery strategies after huge endurance efforts, including what she eats post-race and how she balances rest and training
How she manages anxiety and mental challenges during long efforts and in everyday life, including the grounding techniques that help keep her present

Tune in now to hear Tara’s full story and learn how she’s gearing up for Western States!

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Links & Announcements:

Follow Tara on Instagram and check out her new podcast, DNF Diaries
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Get in touch at claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

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