Trail Runner Nation

How does the foot arch function in running? How does the big toe play a crucial role in foot health and running efficiency?

Dr. Matthew Silver returns to The Nation to answer these questions and help us understand practical ways to activate and strengthen our arches, shedding light on how different shoe types—especially the trend of high-stacked shoes—impact our feet over time. This episode will help you make smarter choices for long-term running performance .

Dr. Matthew Silver, physical therapist and author of Built to Run: The Runner’s Guide to Fixing Common Injuries, Resolving Pain, and Optimizing Running Performance Now and For Life

Check out Dr. SIlver's website to sign up for his newsletter and for more information or consultation: Alpha Project Phyzio and Performance

Here is the link to Barefoot Science orthotics that Matt talked about

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• Shokz, Use code TRN10 for 10% off
• Amazfit - get 15% off their new T-Rex 3
• AquaTru: use code TRAILRUNNER for up to 20% off any water purifier
• Trail Runner Nation's Trail Triage app

Returning guest and renowned physical therapist Jay Dicharry returns to unravel the truths and myths around stretching, mobility, and shoe selection for runners. Jay sheds light on the debate between static and dynamic stretching, highlighting how dynamic stretching can better prepare runners for performance and injury prevention. He distinguishes between flexibility (passive) and mobility (active control), emphasizing that mobility training, joint stability, and motor control are crucial for long-term success in distance running. The conversation also explores footwear’s role, with insights into the benefits and risks of minimal and super shoes and how each type can impact running biomechanics. Jay encourages runners to focus on strength and mobility exercises to support muscle mass, bone density, and efficient movement. Runners will leave with actionable tips to improve their range of motion, prevent injury, and make informed choices about stretching and footwear for their unique needs.

• Check out this video Jay produced on the MASTERCLASS on Super Shoes For Runners
• By his 2nd edition of his amazing book, Running Rewired: Reinvent Your Run for Stability, Strength, and Speed, 2nd Edition
• Find out more about Jay and his services at An Athlete's Body
• Get 10% off a Mobo Board HERE

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• HUEL, 15% off with code TRAILRUNNER
• Ketone IQ
• Trail Runner Nation's Trail Triage app

For our 700th episode, we convinced our good friend Andy Jones-Wilkins to take some time off from recording his podcast, Crack A Brew with AJW, and his coaching to join us for a new episode type that we call "Trick or Treat." Each participant shares a story, and the others must guess if it’s a Trick (lie) or a Treat (truth). We had a blast making it—hope you enjoy it!

Hire AJW as a coach! and read his weekly article in the AJW's Taproom

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• Shokz, Use code TRN10 for 10% off
• Amazfit - get 15% off their new T-Rex 3
• Air Doctor: use code TRAILRUNNER for up to $300 off air purifiers
• Trail Runner Nation's Trail Triage app

“True will is quiet humility, resilience, and flexibility; the other kind of will is weakness disguised by bluster and ambition.” - Ryan Holiday

This is the final episode of a 3-part series, where we review  Ryan Holiday's powerful book, The Obstacle is the Way: The Ancient Art of Turning Adversity to Advantage. Holiday, an expert on Stoicism, outlines three essential steps to overcoming challenges—Perception, Action, and Will. In this episode, we focus on Will, essential for overcoming adversity.  

If perception and action are the disciplines of the mind and the body, then WILL is the discipline of the heart and the soul.: WILL is the inner fortitude, acceptance of fate, and the relentless pursuit of enduring challenges with grace. Will is the one thing that we control completely, always.

We are joined again by Coach Adam Kimble. In this section Holiday emphasizes the importance of inner strength and resilience in overcoming adversity.  This section is about how we respond when we’ve done all we can through perspective and action, yet still face hardships beyond our control. Holiday focuses on the development of willpower, endurance, and the ability to accept and withstand external challenges with grace.

Part 1: EP 693: Perception: Turning Obstacles into Opportunities

Part 2: EP 696: The Power of Action

Learn more about Coach Adam Kimble HERE

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• HUEL, 15% off with code TRAIL
• Ketone IQ
• Trail Runner Nation's Trail Triage app

In this episode, we explore the relationship between nutrition and running with registered dietitian Jason Levee. We cover meal prep strategies, the importance of fiber for overall health, and how hydration impacts performance. Jason emphasizes balancing family health with healthy eating habits, providing practical tips on fueling before and after workouts. The discussion also highlights the value of a healthy relationship with food and making nutritious choices even when life gets busy. Listeners will learn how nutrition can enhance physical and mental performance for runners and their families.

Check out Whole Family Health, where Jason specializes in helping busy families and athletes find practical ways to prioritize nutrition.

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• Amazfit - get 15% off their new T-Rex 3
• AquaTru: use code TRAILRUNNER for up to 20% off any water purifier
• Trail Runner Nation's Trail Triage app

Why are there so many fast finish times this year?  How can you get faster?

In this episode, we explore the recent trend of record-breaking performances in ultra running, examining the key factors driving these improvements. We talk about the impact of advancements in equipment, nutrition, and coaching on performance, as well as the importance of mental training and recovery strategies. The conversation highlights how consistent training and the right fueling techniques can enhance endurance and lead to personal breakthroughs. Success comes through adopting a holistic approach to ultra running, combining the right gear, structured training, and mental resilience for long-term success.

Our coaches who lead this discussion are 

Krissy Moehl, the recent voice of UTMB simulcast, coach, author, race director, etc. Ian Sharman, "freaking fast runner" with over 250 marathon and ultra finishes and world record-holder as the fastest marathon dressed as Elvis David Roche, coaching alongside his wife, Megan.  Oh, by the way, he just broke the 19-year-old course record at Leadville 100 in his first attempt at that distance.  Wanna learn more?  Check out our interview about how he did it.

Find out more about this episode's sponsors:

• Janji
• Tifosi Optics
• Ketone IQ

AND!!!!!  Check out the new free app we developed, Trail Triage

“For us is the life of action….let us rather run the risk of wearing out than rusting out.” Theodore Roosevelt

This is the 2 episode of a 3-part series, we dive into Ryan Holiday's powerful book, The Obstacle is the Way: The Ancient Art of Turning Adversity to Advantage. Holiday, an expert on Stoicism, outlines three essential steps to overcoming challenges—Perception, Action, and Will. In this episode, we focus on Action, essential for overcoming adversity

We are joined in this series by frequent Nation guest, Coach Adam Kimble. We talk about the critical role of action in overcoming life’s challenges, emphasizing the idea that deliberate action, rather than passive reaction, is key to growth. The discussion highlights how failure is not something to be feared but rather an essential part of the learning process, helping to clarify the path forward. We draw parallels between ultra running and everyday life, showing how perseverance and resilience are cultivated through a process-oriented approach. We also discuss cultural perceptions of failure, the need to reframe obstacles as opportunities for growth, and stress the importance of community in supporting personal development.

Part 1: EP 693: Perception: Turning Obstacles into Opportunities

Learn more about Coach Adam Kimble HERE

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• Amazfit - get 15% off their new T-Rex 3
• Field of Greens: use code TRAILRUNNER for 15% off
• Air Doctor: use code TRAILRUNNER for up to $300 off air purifiers
• Trail Runner Nation's Trail Triage app

In this episode, Dr. Phil Maffetone takes a comprehensive look at stress management, breaking it down into physical, biochemical, and mental/emotional categories. He shares practical strategies for addressing common stressors, from eliminating physical stress like ill-fitting shoes to managing biochemical stress through diet and reducing inflammation.

Dr. Phil shares his personal experiences as a songwriter and stand-up comedian, highlighting how creative outlets like music and comedy can help reduce stress. He emphasizes the importance of balancing positive and negative stress, with exercise playing a key role in stress management. Tools like heart rate monitors can serve as biofeedback for stress control, reminding us that everyone’s stress response is unique.

Learn more by watching these clips: - Dr. Phil's Birthday Video - The MAF Method - Dr. Phil's music - Dr. Phil's website

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• Ketone IQ
• Amazfit - get 15% off their new T-Rex 3
• Trail Runner Nation's Trail Triage app

What happens when a love for the outdoors leads to launching an outdoor gear company and then running your first ultra-marathon?

In this episode of Trail Runner Nation, we’re joined by Tayson Whittaker, founder and CEO of Outdoor Vitals, to dive into the world of fastpacking, trail running, and backpacking. Tayson shares his inspiring journey of launching Outdoor Vitals, a company committed to providing high-quality outdoor gear. He reflects on his love for exploring remote areas, disconnecting from the digital world, and how his passion for backpacking evolved into a desire to push his limits through trail running.

We also explore Tayson's transition into ultra running, including the challenges he faced in his first 75K race, his experience pacing at the Moab 240, and how these trials sparked his goal of completing a 100-mile race. Throughout the conversation, Tayson emphasizes the importance of building confidence through experience, using the right gear, and embracing the mental and emotional benefits of outdoor adventures. Whether you’re a runner, backpacker, or fastpacker, this episode is packed with insights on stepping out of your comfort zone and growing through new challenges in the wilderness.

• Watch Tayson talk about his 10 year journey with Outdoor Vitals
• Tayson's documentary of his first 100-mile completion
• Follow Outdoor Vitals on Instagram, Facebook, X, and YouTube
• Check out their podcast, LiveUltraLight

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• True Nutrition
• Trail Runner Nation's Trail Triage app
• Amazfit - get 15% off their new T-Rex 3 ⤵️

In this first episode of a 3-part series, we dive into Ryan Holiday's powerful book, The Obstacle is the Way: The Ancient Art of Turning Adversity to Advantage. Holiday, an expert on Stoicism, outlines three essential steps to overcoming challenges—Perception, Action, and Will. In this episode, we focus on Perception, the foundation of how we approach obstacles.

We are joined in this series by frequent Nation guest, Coach Adam Kimble. Through engaging personal stories and examples from sports, business, and trail running, we discuss how changing our perception can reshape our reactions to life's challenges. We explore the importance of staying calm, reframing difficult situations, and focusing on the present moment. The conversation touches on the need to separate emotions from decision-making and the value of visualization to navigate obstacles with grace.

Whether you're facing challenges in running, work, or life, this episode offers practical insights into how perception can transform obstacles into opportunities for growth and improvement.

Tune in as we begin our journey through the timeless wisdom of Stoicism and discover how to shift your mindset to overcome adversity.

Learn more about Coach Adam Kimble HERE

Find out more about this episode's sponsors:

• Janji
• Ketone IQ

AND!!!!!  Check out the new free app we developed, Trail Triage

Have you ever faced the frustration of persistent running injuries that keep you from enjoying running on the trails?

In this episode, We sit down with Dr. Matthew Silver, author of Built to Run, to explore practical strategies for running pain-free and overcoming common injuries. Dr. Silver delves into key topics like the importance of counter rotation, hip mobility, and the mind-body connection in running. He shares valuable tips on improving mobility, strength, and running form, and emphasizes the critical role of breathing in enhancing performance. Listeners will gain insights into the benefits of CO2 training, the significance of hip mobility, and how paying attention to movement patterns can reduce injury risks. Dr. Silver also highlights the value of finding a specialized physiotherapist and using his book as a resource to improve running efficiency and prevent injuries.

Check out Dr. SIlver's website for more information or consultation: Alpha Project Phyzio and Performance

Find out more about this episode's sponsors:

• Janji
• Ketone IQ

AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, Coach David Roche delves into his record-breaking performance at the 2024 Leadville 100, sharing insights into his unique approach to training, racing, and pushing personal limits. David discusses the importance of embracing failure as a pathway to success, maintaining a strong mindset, and never giving in to the urge to hike aka "Never Hike" mantra.. He also offers practical advice on nutrition strategies, including the use of liquid gels and conditioning the stomach for endurance racing. Beyond the physical aspects, David emphasizes the psychological challenges of ultrarunning, the significance of the "pain cave," and the incredible power of love and support from the running community. He concludes with reflections on the lessons he's learned as a coach and his deep gratitude for the opportunity to inspire others through his running journey.

Listen to David and Megan's podcast episode about his race at Some Work, All Play

Check out more about their coaching services at SWAPrunning

Find out more about this episode's sponsor: Janji

We also mentioned  Magic Mind in this episode.  You can get up to 48% off your first subscription or 20% off a one-time purchase with code TRN20 at checkout.  Use this link: Magid Mind

AND!!!!!  Check out the new free app we developed, Trail Triage

photo credit: Cody Bare

Ricky Gates discusses his latest project, The Field Guide to Classic Trails in North America Inspired by the book '50 Classic Climbs of North America,' Ricky set out to create a similar guide for trail runners. The guide aims to highlight 50 must-do trails in North America that can be completed in under 24 hours. The criteria for selecting these trails include their feasibility, historical significance, and the ability to recommend them to others. Ricky and his collaborators have already published several trails on the Janji website, including the Cactus to Clouds Trail, the Lost Coast Trail, and the double crossing of the Grand Canyon. Gates discusses the inspiration behind the book and the process of selecting the 50 classic trails featured in it. He emphasizes the diversity of the trails, including point-to-point, loop, and out-and-back options, making them accessible to solo runners. The book aims to provide information and inspiration for both new and seasoned runners, with a focus on responsible trail running. Gates also discusses the importance of technology and advancements in gear in making wilderness exploration more accessible. The conversation concludes with a discussion about the website collaboration and the future publication of the book.

About Rickey:

• Outside Online  named Rickey one of “The Fittest Real Men in America.”  • He was named USA Track and Field Mountain Runner of the Year in 2007 • is a renowned ultra-runner and adventurer.  • He has twice won the grueling Mount Washington Road Race and  • set the fastest known time (FKT) for running Yosemite’s Half Dome.  • His adventures have taken him from the South Pole to Moab, New Zealand, France, Mexico, and back to his home base near Aspen, Colorado, before settling in San Francisco.

 We mentioned the book Cross Country: Fifteen Years and 90,000 Miles on the Roads and Interstates of America with Lewis and Clark

Find out more about this episode's sponsors:

• Janji
• Arc'teryx 
• Ketone IQ

AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, Nation friend and renowned ultra runner Krissy Moehl talks about her recent race at the High Lonesome 100. Krissy shares her experience running the challenging 100-mile race after a six-year hiatus from 100 milers and discusses her mindset as an aging athlete. She talks about the importance of accepting and embracing her body's changes and finding joy in the process. Krissy also reflects on the support and community surrounding ultra running and the lessons she learned from this race. In this conversation, She also talks about the importance of being aware of one's body and making intentional decisions to maintain long-term health and continue running. Krissy expresses her curiosity about the changes in her body as she goes through perimenopause and her desire to explore the topic further.

Takeaways

• Accept and embrace your body's changes as an aging athlete
• Find joy in the process of running and racing
• Seek support and surround yourself with a supportive community
• Don't be afraid to ask for help and accept assistance during races
• Appreciate the contributions and impact of others in helping you achieve your goals The Leadville Trail 100 Run has a well-organized race organization and takes pride in its initiatives, such as gender equality and non-binary inclusion.
• The whiskey tradition at the race is sponsored by Laws Whiskey House, and the whiskey bottles are given to finishers as a symbol of accomplishment.
• As an aging athlete, Krissy is curious about the changes in her body and how perimenopause affects her running and overall health.
• Making intentional decisions to prioritize long-term health and maintain muscle mass is important for aging athletes.
• Endurance events provide transformative experiences and allow individuals to connect with nature and appreciate the beauty of the surroundings.

Shame on you if you don't already own a copy of Krissy's book, Running Your First Ultra. Shake of your embarassment and get a copy now!

Find out more about this episode's sponsor:

• Janji

AND!!!!!  Check out t

Emily Halnon joins The Nation this week. She is a trail runner and mountain athlete from Eugene, Oregon. Emily shares her awe-inspiring journey of setting the Fastest Known Time (FKT) on the 460-mile Oregon section of the Pacific Crest Trail (PCT). Driven by the desire to honor her late mother, Andrea, who inspired her to start running, Emily talks about the mental and physical preparation required for such a formidable challenge. She tells her story in the new book, To the Gorge - Running, Grief, Resilience, & 460 Miles on the Pacific Crest Trail. She highlights the importance of having a strong ‘why,’ a supportive crew, and the deep connection she felt with her mother throughout the run. Emily discusses the profound impact of running on processing emotions and healing through grief, emphasizing the vital role of community, pacers, and crew in providing emotional support. Join us as Emily explores the significance of embracing the unknown, pushing through difficult moments, and the powerful growth that comes from these experiences. You can follow Emily on Instagram

We mentioned the charity that Emily supported on her adventure Brave Like Gabe.

Find out more about this episode's sponsors:

• Janji
• Arc'teryx 
• Ketone IQ

AND!!!!!  Check out the new free app we developed, Trail Triage

In this Trail Runner Nation podcast episode, Jay Dicharry talks about the newly updated edition of his book “Running Rewired,” offering valuable insights on how to combat overuse injuries and optimize movement patterns for better running performance. He emphasizes the need for building a strong body through targeted exercises, as running alone isn’t enough to enhance muscle strength, bone density, and tendon capacity. Jay discusses the role of neuroplasticity in creating new physical connections in the brain by focusing on movement patterns. He provides practical tips for improving running form and mechanics, highlights the importance of strength training and precision movements, and stresses the significance of managing cumulative stress load to prevent overtraining. Jay also touches on the benefits of plyometric exercises, proper nutrition for bone health, and the Mobo board for improving foot stability and proprioception.

Check out Jay's MoBo Board and get a discount!

HERE is the link to the video, "Untll the Wheels Fall Off" with Tony Hawk that we talked about.

The paper Jay mentioned, "No Strain, No Gain"

Here is the link for the IOC Consensus Statement on REDs from 2023

Find out more about this episode's sponsors:

• Janji
• Tifosi Sunglasses
• Arc'teryx

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, Coach Ian Sharman talks about the art and strategy of long-term planning in trail running, emphasizing patience and consistency for sustainable gains. Drawing from his own experiences, Ian shares how he improved his marathon times and became a successful ultra runner through diligent training. He advises runners to set long-term goals and adapt to the physical demands of trail running while listening to their bodies to prevent injuries. Ian highlights the importance of seeking advice from experienced runners and being open to learning and adjusting training plans. The conversation covers topics like the timing for replacing old running shoes, the differing rates of cardiovascular and soft tissue development, and the mental challenges in running, including the psychological impact of DNFs. Ian and the hosts also discuss the mutual respect among runners of varying abilities, emphasizing the multifaceted nature of the sport. Learn more about Ian and Sharman Ultra Coaching.

Find out more about this episode's sponsors:

• Janji
• Arc'teryx 
• Ketone IQ

AND!!!!!  Check out the new free app we developed, Trail Triage

Join ultra runners Jennifer Russo and Megan Eckert to discuss backyard ultras, a niche of ultra trail running. They explain that backyard ultras are last-man-standing races where runners complete a 4.167 mile lap every hour until only one person is remaining. Jennifer holds the world record with 74 yards (308 miles) set last month at Capital Backyard Ultra in Lorton, VA. She beat the previous record of 68 laps set in 2020 by Courtney Dauwalter, while Megan won her first backyard ultra at Saguaro Showdown last month with the 4th highest total "yards" 65. They discuss the unique challenges of these races, the mental fortitude required, and the importance of pacing and strategy. They also highlight the sense of community and camaraderie among participants. Backyard ultras are gaining popularity globally, with more women participating and the yardage increasing. The sport is characterized by its unique format, where runners complete a 4.167-mile loop every hour until they can no longer continue. The mental and physical challenges of the race, including sleep deprivation and hallucinations, make it a unique and intense experience. Crew support is crucial in helping runners stay motivated and get back on the course. 

Find out more about this episode's sponsors:

• Janji
• Tifosi Sunglasses
• Arc'teryx and also join their Strava Challenge!

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, we sit down with the accomplished ultramarathoner, Hayden Hawks. Hayden shares his remarkable journey of overcoming a knee injury in 2023 and his triumphant return to the 2024 Western States 100, where he improved his time by 83 minutes and finished third. He opens up about his challenges during his recovery, the importance of patience, and the mental lessons that transformed his mindset. Hayden discusses his shift from focusing solely on winning to embracing gratitude and enjoying the process, which has fueled his success in trail running. He also discusses his nutrition and hydration strategies to optimize performance and recovery. Links to learn more about Hayden and his training camp:

Hawks Running Wild Equador training camp on Oct 26-Nov 3

Find out more about this episode's sponsors:

• Janji
• Arc'teryx 
• CurraNZ
• Ketone IQ

AND!!!!!  Check out the new free app we developed, Trail Triage

We recently replayed an episode from 2017 called, "Sh!t You Don't Do on the Trail" with Tim Twietmeyer and Bob Crowley.  

We had so much fun walking down memory lane, we thought we should update it for 2024.  Since we are near the start of Western States 100, we thought we'd skew it towards this race, but many of the principles mentioned are applicable wherever you are running.  And of course, it wouldn't be in TRN style without gamifying the episode :). So Bob and Tim used descriptive but cryptic titles for each topic.  We have to guess what they are referring to.  We hope you have fun playing along.

Tim Twietmeyer is Vice President of the Western States Endurance Run Board and board member since 1996.  He is also the only person to finish the race 25 times....all under 24 hours!  Oh.....and he won the race FIVE times!

Bob Crowley is a past president of ITRA, the International Trail Running Association, and a seasoned runner with notable finishes of over 80 ultras including 2019's Tor des Geants and the 2023 Tahoe 200 mile race.

Both are members of History Expeditions, where they take their passion for history and bring it to life through expeditions that combine historical research and adventure.  So far they have completed four expeditions.  You can find out more at historyexp.org.

Find out more about this episode's sponsors:

• Janji
• CurraNZ
• Tifosi Sunglasses
• Arc'teryx 

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!!  Check out the new free app we developed to help you, your pacer, crew or aid station workers diagnose and solve common trail issues, Trail Triage.

Each year at this time, Andy Jones-Wilkins joins The Nation each year to discuss the Western States 100-mile Endurance Run. This is the 11th year that he ruminates and give us his picks for the podium and the other notable runners. We decided this year to take a look at the constant character in every year's race, the course and do an in-depth description of the course.

Find out more about this episode's sponsors:

• Janji
• Tifosi Sunglasses
• Ketone IQ

AND!!!!!  Check out the new free app we developed, Trail Triage

Leading up to the 2024 Western States 100 Endurance Race, ultra legends Ellie Greenwood and Ian Sharman share their incredible experiences at the Western States 100. Ellie, who set a new women’s record in her first WS100 in 2011, and Ian, with the record for the fastest cumulative time across 10 WS100 finishes, dive into their journeys into ultra running. They discuss their initial expectations, evolving gear and training techniques, and the critical importance of pacing, discipline, and mental focus. With insights from racing at the front, mid-pack, and back, they also highlight the joy of the race and finding moments of fun along the way.

Find both Ian and Ellie at Sharman Ultra Coaching

Find out more about this episode's sponsors:

• Janji
• Arc'teryx 
• CurraNZ
• Lumen

AND!!!!!  Check out the new free app we developed, Trail Triage

We are joined by Maggie Mertens, the author of "Better Faster Farther: How Running Changed Everything We Know About Women," which challenges long-held beliefs about women in running. Starting with a powerful reminder from over a century ago, when a woman ran the first modern Olympic marathon without permission, the book reveals how women have faced relentless opposition from the medical establishment, media, and athletic associations. Despite these challenges, they ran barefoot, without sports bras, and sometimes disguised as men, defying quack science and societal norms. Mertens takes us from this boundary-breaking marathon in Greece in 1896 to today's ultra-marathons, like the Spine Race, where women have shattered records. The conversation explores the history of women in running, the progress made, and the lingering stereotypes and inequalities. It highlights the achievements of female athletes, the impact of Title IX, and the need for more research on women's bodies in sports. Overall, it sheds light on the importance of breaking down barriers and empowering women in the world of running.

You can preorder the book now or buy it on June 18th when it is released.

Learn more by going to Maggie's website or following Maggie on Instagram

Find out more about this episode's sponsors:

• Janji
• Tifosi Sunglasses
• AG1
• Ketone IQ

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, we discuss "Adaptation and Diversity in Training" with our adventurous guests Emma Cook-Clarke and Adam Campbell. Both elite athletes in mountain endurance sports, Emma and Adam share how their diverse sports backgrounds influence their training approaches. 

From soccer and rugby to running and ski mountaineering, Emma discusses her journey of integrating different sports to enhance her performance and maintain her passion for the alpine. Adam, a member of several Canadian national teams and a three-time Guinness World Record holder, shares his insights on the importance of variety and adaptability in training.

We explore the benefits of cross-training, emphasizing how it improves overall fitness, prevents injuries, and keeps training interesting. The conversation highlights the value of lower-impact activities like cycling and swimming for aerobic development and recovery, as well as the mental and physical advantages of engaging in other sports like rock climbing and hiking.

Tune in to learn how embracing variety and listening to your body can lead to better performance, prevent injuries, and make training more enjoyable. Whether you're a trail runner or just love trying new activities, this episode offers valuable takeaways for all fitness enthusiasts.

Find out more about this episode's sponsors:

• Janji
• Tifosi Sunglasses
• Arc'teryx and also join their Strava Challenge!

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, we take a nostalgic look back at an episode from 2017 with trail veterans Bob Crowley and Tim Twietmeyer. We revisit "Sh#@ You Don't Do On the Trail," where we covered the essential unwritten rules of the trail and aid stations that every runner should know. From the infamous "snot rocket" technique to the delicate art of avoiding "double-dipper," Bob and Tim shared their invaluable insights with humor and wisdom. Whether you're a seasoned ultrarunner or new to the sport, this episode is packed with tips to help you navigate the trails with grace and respect. Enjoy this trip down memory lane and refresh your trail etiquette knowledge with us!

Tim Twietmeyer is Vice President of the Western States Endurance Run Board and board member since 1996.  He is also the only person to finish the race 25 times....all under 24 hours.

Bob Crowley is a past president of ITRA, the International Trail Running Association, and a seasoned runner with notable finishes of over 80 ultras including 2019's Tor des Geants and the 2023 Tahoe 200 mile race.

Both are members of History Expeditions, where they take their passion for history and bring it to life through expeditions that combine historical research and adventure.  So far they have completed four expeditions.  You can find out more at historyexp.org.

Find out more about this episode's sponsors:

• Janji
• CurraNZ
• Tifosi Sunglasses
• Lumen

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!!  Check out the new free app we developed, Trail Triage

Dr. Rob Bell discusses his book 'No One Gets There Alone' and emphasizes the importance of relationships and connectivity in achieving personal and professional goals. He shares a personal story of receiving help during a race and how it changed his mindset. The conversation explores:

• Success is not solely a product of individual effort; relationships and connectivity play a crucial role.
• Helping others can improve our own performance and mindset.
• Competition is about competing against ourselves and overcoming our own mental barriers.
• Treating others differently and offering support can have a significant impact on their performance and well-being.
• Changing our language and self-talk can positively influence our mindset and performance. Helping others not only benefits them but also helps us grow and improve.
• Shifting from a scarcity mindset to an abundance mindset opens up opportunities and fosters cooperation.
• Choosing the right models and looking beyond the top achievers can provide inspiration and guidance.
• No one achieves their goals alone; we all need support and encouragement from others.

Some of the other podcast episodes we have done with Rob revolve around a couple of other books.  Most recently, "I Can't Wait to be Patient" and "Puke & Rally".  

Learn more about Dr. Bell HERE

We mentioned "The Man in The Arena" by Theodore Roosevelt

Find out more about this episode's sponsors:

• Janji
• Arc'teryx and also join their Strava Challenge!
• AG1
• Ketone IQ

Become a Patreon supporter to receive quarterly givebacks from us

AND!!!!!  Check out the new FREE app we developed, Trail Triage

What if there was a way to instantly diagnose and address running issues right on the trail?

In this episode, we talk about the new Trail Triage app.  We speak with the team that developed the app answering these and other key questions:

• What is Trail Triage?
• Why was it developed?
• How can it help me on my training runs and racing?
• How do I access it?
• Where does the content come from?  Can I trust it?
• How much does it cost?

Trail Triage is an innovative new tool that can assist runners, pacers, crew, and aid station volunteers tackle common challenges during runs. Trail Triage is a free mobile app that currently identifies 13 common issues a trail runner might be faced with.  The app then helps you diagnose the issue, and provides some solutions that might help and let you know if it is serious enough to DNF or not.

This is the team who brought this vision to life:  • Bob Crowley, who sparked the original idea;  • Dr. John Anderson, a seasoned emergency physician whose medical insights are woven into the core of the app; and  • Scott Vosburg, the tech wizard who turned these ideas into reality.

In today's episode of the Trail Runner Nation podcast, we are thrilled to host elite Canadian trail runners Adam Campbell and Emma Cook-Clarke. They will share insights into balancing demanding athletic careers with personal and professional responsibilities. Adam, a lawyer turned professional runner with Arc'teryx, has an impressive history, including surviving a lightning strike during the 2014 Hardrock 100. Emma, a former competitive soccer and rugby player who transitioned to running and skiing for the University of Calgary, embraces a life filled with outdoor adventures. Together, they will explore how athletes can integrate their training and competitive aspirations with their daily lives, potentially enhancing each aspect rather than seeing them conflict. Join us as we delve into these dynamic experiences and learn from the unique perspectives of our seasoned guests.

Find out more about Ian and his other coaches at SharmanUltra.com

Find out more about this episode's sponsors:

• Janji
• Arc'teryx and also join their Strava Challenge!
• AG1
• Ketone IQ

Become a Patreon supporter to receive quarterly givebacks from us

AND!!!!!  Check out the new FREE app we developed, Trail Triage

Today, we're excited to have a returning guest, Dr. Stefanie Flippin. Not only is Stefanie a board-certified foot and ankle surgeon with a private practice, but she’s also an elite trail runner, an accomplished coach, a freelance writer, and the host of the Making Strides podcast. 

Stefanie helps us understand GI distress. We’ll explore what causes gastrointestinal discomfort during running, how to address it when it happens, and strategies for preventing it. Whether you’re training for your next ultra or just trying to enjoy your daily jog without discomfort, this discussion will offer valuable insights.

Find out more about this episode's sponsors:

• Janji
• CurraNZ
• Arc'teryx

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!!  Check out the new free app we developed, Trail Triage

Everything starts with foot health, with your contact with the ground.  Your body relies on that first bit of sensory information, so up that kinetic chain, all the way through the shin, the knee, the hip, the low back, the torso, all the way up to the brain."

• Foot health is crucial for overall mobility and longevity.
• Proper foot function can prevent injuries and improve athletic performance.
• Minimalist footwear that provides ground feel and protection is beneficial for foot health.
• Bunions are not necessarily genetic and can be improved with proper foot care.
• Maintaining foot health is essential for an active and independent lifestyle. The original concept of minimalist footwear was a great idea, but the execution was poor, leading to injuries.
• Proper running form is crucial, and footwear can either support or hinder it.
• Excessive cushioning in running shoes may have drawbacks and can impact running efficiency.
• Walking is an important activity for foot health and overall fitness.
• Minimalist footwear can be a valuable tool for foot strengthening and improving foot health.

Learn more from Mark:

• Primal Kitchen
• Peluva
• "Born to Walk", Mark's latest book will be availalbe fall 2024

Find out more about this episode's sponsors:

• Janji
• Ketone IQ
• AG1
• MetPro

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!!  Check out the new free app we developed, Trail Triage

Have you ever found yourself staring at your running shoes, willing yourself to lace up and step out the door? Or perhaps, midway through a run, questioned what keeps you moving forward? Today, we're talking about the heart of what fuels us and how to harness that drive every day.

Key Takeaways

• Listen to Your Body: Tuning into your physical and emotional state can guide your running motivation.
• Plan Your Runs: Mark your calendar for runs to treat them as non-negotiable appointments.
• The Power of Company: Running buddies not only make the miles more enjoyable but also hold you accountable.
• Confidence Through Preparation: Remind yourself of the hard work behind you to push through challenging runs.
• Start Small: 1>0 - Overcoming the inertia of starting is often the hardest part. Begin with manageable goals.
• Reward Yourself: Whether it’s new running gear or a favorite treat, rewards can be powerful motivators.
• Embrace the Runner Identity: Identifying as a runner can fundamentally shift your motivation and discipline.
• Explore and Enjoy: Varying your running routes keeps the journey exciting and refreshing. The Right Tune: Motivational music or engaging podcasts can be the perfect companion for your runs.
• Prep Your Gear: Lay out your running attire and gadgets in advance to smooth the path out the door.
• Rest vs. Laziness: Distinguishing between the need for recovery and procrastination is key to sustained running success.

Find out more about this episode's sponsors:

• Janji
• CurraNZ
• Lumen

Become a Patreon supporter to receive quarterly givebacks from us.

AND!!!!!  Check out the new free app we developed, Trail Triage

Find out more about Ian and his other coaches at SharmanUltra.com

Find out more about this episode's sponsors:

• Janji
• HVMN
• AG1
• Bolotor Podcast

This episode is part 2 in a discussion around the book, 'Outlive: The Science and Art of Longevity' by Dr. Peter Attia. In this episode we disect chapters

• 9: Chasing memory: understanding alzheimer's disease and other neurodegenerative diseases
• 10: Thining tactically: Building a framework of principles that work for you
• and 16: The awakening: how to learn to love sleep, the best medicine for your brain.

Adam Kimble rejoins us from part 1. The conversation spans the significance of exercise, the nuances of nutritional biochemistry, the restorative power of sleep, and the delicate balance of emotional well-being. We also touch upon the critical roles of community, relationships, and a strategic approach towards health and longevity. The episode is packed with actionable insights, emphasizing exercise as a cornerstone for warding off cognitive decline, the benefits of complex physical and mental activities, and the underrated impact of sleep, dental health, and sauna usage.

Links:

• Part 1 Decoding Longevity: Lessons from 'Outlive'
• Learn more about the Epworth sleepiness scale
• Listen to our episode about Dr. Matthew Walker's book on Sleep
• Learn more about Adam and his coaching HERE

Find out more about this episode's sponsors:

• Janji
• HVMN
• Defender
• Bolotor Podcast

Become a Patreon supporter to receive quarterly givebacks from us.

What are some of your biggest fears when running alone? How can technology transform your running experience into a safer, more connected journey? Discover the answer with Dena Lewis and the innovative Running Mate app in this episode of Trail Runner Nation. Dena Lewis is the visionary founder and CEO of Running Mate. She shares her personal journey through the challenges of harassment and assault while running, a journey that sparked the creation of the innovative Running Mate app, a real-time solution for runner safety and companionship. To add some perspective, one of Don's daughters, Alyssa, joins as she is preparing for her first marathon. Find out more about her business, Blues Beauty Bar or listen to her podcast Estheticians Unhinged

Learn more by following Running Mate on Instagram

Find out more about this episode's sponsors:

• Janji
• AG1
• Defender

Become a Patreon supporter to receive quarterly givebacks from us.

In this episode, Scott and Don play a type of true or false game with frequent guest Alex Hutchinson.  Play along as Scott and Don try to predict the outcomes or findings of the article without reading it.  They discuss various articles that Alex has written about in his Outside Online column, Sweat Science about and reveal whether they are true or false. We discuss various topics related to running, including foot core training, altitude training, and the durability of super shoes.

Here are the articles we discussed:

• Can Strength Training Protect You from Running Injuries?
• Running's Latest Secret Brain Ingredient is Oxytocin
• How Long do Super Shoes Last?
• 10 Rules for Altitude Training

Check out Alex's web site

If you haven't read one of the best books for runners, "Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance", you need to follow these steps:

1. Buy and read the book
2. Listen to Part 1 - where we talk about the Unforgiving Minute, The Conscience Quitter, Heat, and Belief
3. Listen to Part 2 - where we talk about the Central Governor Thoery, Pain and Training the Brain
4. Listen to Part 3 - where we talk about Oxygen, Fuel, and Zapping the Brain
5. Listen to Part 4 -our first Episode with Alex where he comes on and talks about the entire book

Find out more about this episode's sponsors:

• Janji
• HVMN
• Defender

Become a Patreon supporter to receive quarterly givebacks from us.

This podcast episode with Brian "Tosh" Chontosh focuses on the "mind's mind," the inner voice that shapes our thoughts and actions, often seeking comfort and leading to self-sabotage. Tosh emphasizes understanding this influence to improve decision-making and personal growth, particularly in endurance events.  

"Diesel Days," derived from military training, combines physical challenges with lessons in leadership and teamwork. This 24-hour event pushes participants through physical and psychological trials, teaching them to navigate internal and external pressures, including an innovative "checking in with the left hand" technique for goal setting and self-reflection.  This is a strategy that you can use on a tough run, race or situation in life.

Tosh also discusses building mental resilience and life skills to counteract the mind's mind, highlighting the importance of a safe training environment for pushing limits and learning. The "Hard Way Project" offers a monthly subscription with workouts and methodologies to apply these concepts in practice.

Overall, the episode sheds light on overcoming the mind's mind through awareness, resilience, and competency development, offering practical tools for personal and professional growth.

Check out Tosh's website to learn more: Crooked Butterfly

Sign up for the Hard Way Project HERE

Find out more about this episode's sponsors:

• Janji
• HVMN
• AG1
• Defender

Become a Patreon supporter to receive quarterly givebacks from us.

Have you ever wondered how conquering rugged trails and embracing the wild can transform not just your physical health, but your entire outlook on life? 

Embark on an exhilarating journey into the heart of nature with Sid Garza-Hillman, acclaimed author of 'Ultra Running for Normal People.'  Sid unravels the transformative power of trail running, inviting listeners of all athletic backgrounds to explore the boundless beauty of ultra marathons. Discover the art of embracing the slow, the uncomfortable, and the sheer bliss of disconnecting from the digital world to forge a deeper connection with the natural one, and more importantly, with oneself.

Sid's philosophy extends beyond mere athleticism; it's about enriching life through the lens of trail running. He shares invaluable insights on the essence of enjoying the journey over obsessing with performance metrics, the wisdom in welcoming rest days, and the art of training with versatility and intuition. Sid delves into the transformative Oxygen Advantage breathwork technique, shedding light on its profound impact on stress management, endurance, and overall well-being.

Beyond the physical and mental benefits trail running offers—such as enhanced fitness, stress relief, and a profound sense of accomplishment—Sid encourages listeners to experience the vibrant community spirit by volunteering at the Mendocino Ultra race. Plus, get a taste of Sid's unique perspectives on health and well-being on his podcast, 'What Sid Thinks.'

This episode is not just a conversation; it's an invitation to embark on a life-changing adventure that promises more than just physical fitness. It offers a pathway to discover one's true potential, to reconnect with the essence of being, and to experience the unparalleled joy of trail running. Tune in to uncover how trail ultra running is not just an activity, but a gateway to a fuller, more connected life.

Additional links to check out:

• Mendocino Coast 50K
• Small Steppers

Find out more about this episode's sponsors:

• Janji
• HVMN
• MetPro
• Defender

Become a Patreon supporter to receive quarterly givebacks from us.

Ultra runner and acclaimed writer Katie Arnold delves into her profound journey within the realm of ultra running, challenging conventional perceptions and embracing a fresh, beginner's mindset. Katie illuminates the beauty of uncertainty in running, the thrill of flow, and the transformative power of redefining one's runner identity through persistent practice. We navigate a myriad of life and running philosophies, underscoring the significance of self-trust, the welcoming spirit towards newcomers, the perpetual learner's mindset, and the authenticity of being true to oneself. This conversation celebrates the essence of community, the resilience found in shared struggles, the magic of connectivity, and the inspirational force of collective passion, all while maintaining a delicate balance between personal endeavor and communal belonging.

Key Insights: - Embrace your journey with confidence and open-mindedness. - Champion the inclusion and growth of new runners, finding wisdom in their fresh perspectives. - Cultivate a lifelong learner's attitude, reveling in continuous discovery and evolution. - Stay genuine, honoring your true essence in running and beyond. - Approach each run with reverence, acknowledging its challenges and rewards. - Seek and offer solace within the running community, fostering a sense of belonging. - Acknowledge our shared human experience, enhancing connections and collaboration. - Let the vitality of the running community fuel your motivation and aspirations. - Cherish running's unique blend of solitary reflection and communal celebration.

Check out Katie's article on the Beginner's Mind: Micro Running

Subscribe to her FREE newsletter HERE

Katie's Outside Column Raising Rippers

Check our our previous episode, "Running Home with Katie Arnold"

Find out more about this episode's sponsors:

• Janji
• HVMN
• Defender

Become a Patreon supporter to receive quarterly givebacks from us.

In today's episode, we are going to open the bookstore and review the book "Outlive: The Science and Art of Longevity"by Dr. Peter Attia. This book offers a radical approach to longevity, emphasizing proactive, personalized strategies over the reactive methods of mainstream medicine. Today, we'll focus on four key chapters that explore innovative nutrition, optimal exercise and sleep, and the crucial role of emotional health in living longer better lives.

Joining us to discuss four chapters are frequent guests and friends of TRN, Andy Jones-Wilkins and Adam Kimble.

Dr. Attia challenges conventional wisdom, advocating for a deep understanding of our health beyond traditional metrics. We'll discuss the transformative power of exercise, the importance of a tailored nutritional approach, and why emotional well-being is indispensable for a fulfilling life.

Learn more about Adam:

• Adam Kimble's web site
• Instagram
• Facebook
• Chasing Twilight: A Joy Journal for Runners (or available on Amazon)
• list of Adam's FKT records

Learn more about AJW:

• Crack A Brew with AJW podcast
• Coaching from Andy at CTS
• Weekly Tap Room column at iRunFar
• Instagram
• Twitter

Find out more about this episode's sponsors:

• Janji
• UCAN
• HVMN
• AG1

Become a Patreon supporter to receive quarterly givebacks from us.

We return to our 'Endurance Of The Trail" Series in this episode with our friend Major Brian "Tosh" Chontosh, United States Marine Corps, Retired.  He recounts his extraordinary journey of participating in The World's Roughest Row, rowing 3000 miles across the Atlantic Ocean with his team of former Navy SEALs despite their lack of prior experience in ocean rowing. He delves into the rigorous training, preparation, and dietary strategies that underpinned their endurance feat. Tosh underscores the critical role of team cohesion and the strategic guidance from their campaign manager. He reflects on the mental resilience needed to surmount challenges and draws parallels between his rowing venture and ultra-running principles, particularly in nutrition and the necessity to eschew distractions for peak performance. The discussion also explores the mental rigors of the Atlantic crossing, the imperative of setting clear goals, and the congruence between one's actions and objectives. Tosh concludes by touching on the broader implications of his experiences for physical endurance and leadership.

**BEFORE YOU LISTEN, watch this 45-minute video documentary of their experience.**

• Check out his past episode about the shipping container challenge
• Check out his website Crooked Butterfly where you can learn more about the HardWay Project and his podcast by the same name.

Find out more about this episode's sponsors:

• Janji
• LMNT

Become a Patreon supporter to receive quarterly givebacks from us.

In this episode, we dive into the unique intersection of everyday vocabulary and the expansive world of trail and ultrarunning. We are joined by the ever-insightful Warren Pole and the ultrarunning sage, Andy Jones-Wilkins, for a lighthearted yet profound discussion that ties the randomness of language to the trails we cherish.

There are times in our running careers when the only thing we think about is running and everything we see or experience we relate to running. In that spirit, Trail Runner Nation podcast periodically produces an episode where we pick a random word out of a dictionary and relate that to trail and ultrarunning. 

Check out Warren's company, 33 Fuel and Andy's coaching at Carmichael Training.

Find out more about this episode's sponsors:

• Janji
• HVMN
• AG1

Become a Patreon supporter to receive quarterly givebacks from us.

Dive into the Thrilling World of Ultra Running with Historian Davy Crockett! Join hosts us in an exhilarating journey through the untold history and fascinating evolution of ultra marathons. Discover the legendary races that shaped the sport: from the historic Comrades Marathon to the enigmatic Barkley Marathons. Learn about the earliest ultra runners, their unique mindset, and how their challenges differ from those faced by today's athletes. 

Explore the global impact of ultra running, featuring stories from the Redwood Indian Marathon that showcased Native American excellence, and the JFK 50's evolution from a boys club event to America's oldest ultra race. 

This episode isn't just about endurance – it's a journey into the heart of ultra running, revealing the allure, history, and soul of this incredible sport. Whether you're a seasoned runner or a casual listener, there's something for everyone in this captivating conversation. Don't miss out on these extraordinary tales that bring the world of ultra marathons to life! 

About Davy

• David "Davy" R. Crockett, a veteran ultrarunner since 2004 • has completed over a hundred 100-mile races.  • He combined his running passion with history by organizing the "Pony Express Trail 50 and 100" in Utah  • launched ultrarunninghistory.com and the Ultrarunning History Podcast in 2018.  • As the Director of the American Ultrarunning Hall of Fame since 2020, Crockett has authored several books on ultrarunning history and 19th-century American westward migration.  UltraRunninghistory.com Crockettclan.org/blog

Other Ultrarunning History Series books:

1. Frank Hart: The First Black Ultrarunning Star
2. Grand Canyon Rim to Rim History
3. Strange Running Tales: When Ultrarunning was a Reality Show
4. Running 100 Miles: Part One - A History (1729-1960)
5. Running 100 Miles: Part Two - A History (1761-1976)
6. Running 100 Miles: Part Three - A History (1977-1979)
7. Classic Ultramarathon Beginnings: The Barkley Marathons, Comrades Marathon, London to Brighton, JFK 50, Spartathlon, and others

Find out more about this episode's sponsors:

• Janji
• HVMN
• AG1
• LMNT

Become a Patreon supporter to receive quarterly givebacks from us.

In this bonus episode, we are talking about metabolism.  We have learned a lot of great information, strategies, and tactics while we have been partnered with MetPro, an innovative program offering personalized health and fitness strategies and coaching. The episode features insights from Mike, who shares his successful journey with MetPro in achieving weight loss and enhanced training. Amber Velasquez, a MetPro coach, and Angelo Poli, the founder, both emphasize the program's unique approach to nutrition and fitness. They discuss how MetPro uses metabolic profiling to tailor meal plans and exercise routines to individual needs, focusing on understanding metabolic thresholds and adaptation. The conversation underscores the significance of adopting sustainable lifestyle changes, trusting the process, and the impact of MetPro beyond just weight loss, including improved overall health, energy levels, and body composition. The episode concludes with an invitation for a free metabolic consultation with a MetPro expert, highlighting its benefits for both general fitness enthusiasts and performance-focused athletes, especially those in endurance sports. To take advantage of this metabolic assessment, click HERE

If you would like, Coach Amber can answer any questions directly: Amber Velasquez, MHS, RD, LD, CPT [email protected] 530-720-0930 https://metpro.co/coach-amber

This episode is focused on the fuel that drives endurance athletes. It's a world where what you eat isn't just about satisfying hunger; it's about strategy, precision, and sometimes, survival.

Joining us from Australia are two experts of sports dietetics, Steph Gaskell and Alan Mccubbin, co-hosts of "The Fueling Endurance" podcast. Steph, a trail runner herself, is an expert of exercise-induced gastrointestinal syndrome. She's on a mission to unravel the mysteries of how our guts betray us during a run and how to keep the digestive peace. Then there's Alan, a man who can talk about sodium and hydration. With a background in mountain biking and sailing, he knows the fine line between staying hydrated and hitting a wall.

Takeaways

• Dehydration can increase the risk of gut symptoms and impact digestion, absorption, and the integrity of the gastrointestinal tract.
• Vomiting may provide temporary relief from gastrointestinal stress, but it does not eliminate the underlying issue.
• Cramping can be caused by a combination of factors, including hydration, electrolyte balance, neuromuscular responses, muscle fatigue, and psychological stress.
• Sweat rate and electrolyte loss are not always correlated, and individual variations exist in sweat sodium concentration.

Find out more about Steph and Alan at Fueling Endurance and check out their book!

Find out more about this episode's sponsors:

• Janji
• UCAN
• PATH Projects
• HVMN

Become a Patreon supporter to receive quarterly givebacks from us.

• Metabolic flexibility is the body's ability to utilize different fuel sources at different times.
• Becoming fat-adapted allows endurance athletes to tap into their fat storage more readily, improving performance and endurance.
• Protein is primarily used as building blocks for the body and is not an optimal fuel source.
• Ketones, naturally produced during fasting or a ketogenic diet, can provide an alternative fuel source for the brain and other organs.
• Ketones can help balance glycogen in the body
• Exogenous ketones, such as ketone esters, can be used as a supplement to increase blood ketone levels and improve performance and recovery. Taking these before bed can improve sleep quality and aid in recovery.
• Ketones have been found to help people with sleep apnea and diabetes sleep better.
• Anecdotal reports suggest that exogenous ketones may improve symptoms of Alzheimer's.
• When choosing ketone products, it's important to consider the active ingredients and quality.
• Transparency and scientific validation are crucial in substantiating product claims.
• Consumers should be cautious of cheaper products and prioritize quality and effectiveness.
• Cutting through the noise and finding the truth requires careful evaluation and experimentation.

Tune into Dr. Latt's podcast, HVMN (Health via Modern Nutrition) Podcast.  It covers a wide range of topics related to metabolism and health.

To find out more about Ketone IQ, you can save 30% off your first subscription order of Ketone-IQ at HVMN.com/TRAILRUNNER  

Find out more about this episode's sponsors:

• Janji
• AG1
• LMNT

Become a Patreon supporter to receive quarterly givebacks from us.

In this episode, we talk about the strategic aspects of building a race calendar, emphasizing the importance of setting clear goals and having backup plans. Coaches Ian Sharman and Stefanie Flippin join us to help us understand some ways to approach building a race calendar.  The conversation goes beyond just focusing on popular races or qualifiers, highlighting the enjoyment of trail running as a sport and the enriching experience it offers beyond mere competition. Special attention is given to alternative ways of experiencing races, like pacing or participating in training camps. The episode also explores the attraction to the iconic 100-mile race belt buckle and discusses the transition from ultra-distances to marathons. Concluding with thoughts on the longevity of a running career, the speakers share their perspectives on how runners can continue to improve with age. They stress the need for balance in life, considering factors like work, family, and hobbies, and the importance of taking a long-term view when setting running goals. The episode underscores the significance of flexibility in race planning, intentional rest, and the surprising benefits that can emerge from taking time off, both for preventing injuries and enhancing overall performance.

Key Takeaways:

1. Goal Setting: The importance of having clear goals and backup plans when planning your race year.
2. Race Selection: Looking beyond popular lotteries and qualifiers to choose races that offer personal enjoyment and significance.
3. Beyond Competition: Finding joy in trail running outside the competitive arena, including alternative experiences like pacing or training camps.
4. Personal Enjoyment in Racing: Choosing races based on what brings personal satisfaction rather than solely for achieving specific goals.
5. Longevity in Running: Understanding the potential for improvement with age and prioritizing well-being.
6. Balancing Life and Running: Maintaining a healthy balance with work, family, and other interests while pursuing running goals.
7. Long-term Perspective: Adopting a broader view when setting goals and planning for the future.
8. Flexibility in Planning: Being adaptable in race planning to accommodate changing circumstances.
9. The Role of Rest: Emphasizing the importance of intentional rest and recovery to prevent injury and sustain performance.
10. Surprising Benefits of Time Off: Recognizing how taking breaks can lead to improved outcomes and performances.

Check Stefanie's article we referenced in Trail Runner Magazine, "Building a Race Calendar for the Year Ahead"

Find out more about Stafanie and her coaching at Stefanieflippin.com and her podcast, "Making Strides"

Find out more about Ian and his other coaches at SharmanUltra.com

Find out more about this episode's sponsors:

• Janji
• PATH Projects
• AG1

Become a Patreon supporter to receive quarterly givebacks from us.

In this year-end episode of Trail Runner Nation, we thought we'd publish the last audio magazine for the year. Joining us to create the articles for this edition is Crack-a-Brew podcast host and coach, Andy Jones-Wilkins.

Audio Magazine is where we each "write" two magazine articles.  The created titles for these articles are somewhat disconnected.  After introducing the article with the title, the other two guess what the article is about, and then the author summarizes the article with some group discussion.  Play along and see if you guess what the articles are about!

Here are the titles of this issue:

• Out With the New, In With the Old
• That's Not My Beat
• Hold Onto Your Wallet
• I REALLY Don't like to Drive That Far
• It’s Fun Until it Isn’t?
• Deep Thoughts By Nick Saban

Find out more about this episode's sponsors:

• AG1
• Janji
• MetPro

Become a Patreon supporter to receive quarterly givebacks from us.

In this episode, Matt Fitzgerald and Ryan Whited discuss their book 'Pain and Performance: The Revolutionary New Way to Use Training as Treatment for Pain and Injury' focusing on training as treatment. They emphasize the effectiveness of using exercise to heal exercise-related pain and injuries. The conversation also delves into understanding pain as a valuable tool, the influence of expectation and belief on pain experiences, and the potential benefits of hypnosis in pain management. Overall, the book aims to help athletes build a better relationship with pain and take control of their pain experiences.

Key Takeaways:

1. Training can effectively treat exercise-related pain and injuries. 2. Pain serves as a valuable tool for understanding the body. 3. Expectation and belief significantly impact how we experience pain. 4. Hypnosis can be a useful tool for managing pain. 5. Developing a better understanding and relationship with pain empowers athletes to own their pain experiences.

Find out more about Ryan's practice at Paragon Athletics

Find out more about Matt's amazing running camp at Dream Run Camp

This episode explores a unique perspective on risk-taking and personal growth. Our world has become a comfort zone, where taking risks is often avoided, leading to a softer, more complacent society. But what if the key to unlocking success and joy lies in stepping into vulnerability and embracing challenges?

To shed light on this intriguing idea, we're joined by Bob Crowley and Adam Kimble. They're not just enthusiasts; they're connoisseurs of ultrarunning—a sport that epitomizes risk-taking and vulnerability. Ultrarunning isn't just a physical challenge; it's a portal to self-discovery and personal betterment. Bob and Adam are here to discuss how this extreme sport can be a metaphor for life, teaching us to break free from our comfort zones and stride confidently into the unknown.

Check out more about Adam and his coaching, speaking and overall adventuring at AdamKimble.com

Find out more about Bob's passion with History Expeditions where he combines history and endurance adventures at HistoryExp.org

Are you navigating the intricate trails of ultra running, seeking to debunk common myths and embrace effective strategies?

Join us as we delve into the world of trail and ultra running with Stefanie Flippin.  Stefanie is a coach, freelance writer, podcaster (Making Strides), and...did we mention she is a board-certified foot and ankle surgeon and runs her own private practice.  In 2021, she won the USATF 100-mile National Championships with a time of 14:35, one of the top North American achievements.

Stefanie recently wrote an article in Trail Runner Magazine, "Common Misconceptions in Training for Trail and Ultras".  We visit with Stefanie about her article and work through some of the complexities and challenges associated with this demanding sport. 

Stefanie challenges the notion that success in trail running hinges on proximity to mountains. She provides inventive training methods for those in flatter regions, proving that geographical limitations need not curb one's aspirations. Additionally, she dispels the myth that immense training volumes are essential for ultra-running triumph, advocating instead for a focus on consistent training hours each week.

A highlight of our discussion is Stefanie's approach to the often intimidating aspect of technical downhills. She shares strategies to conquer this fear, emphasizing the importance of proper shoe selection, visualization techniques, and gradual exposure to challenging terrain.

Join us as we explore the diverse facets of trail running, from the benefits of shorter distances to managing blisters effectively. Discover how ultra running can enhance joint health, and learn to emulate the form of experienced technical descenders for improved performance.

Are you grappling with the challenge of balancing your career aspirations, family responsibilities, fitness goals, and other personal pursuits?

You're not alone. Nick Jonsson, a figure synonymous with achieving an enviable equilibrium in life, faced similar challenges. As a top executive and an accomplished triathlete, Nick's journey to find balance wasn't straightforward. Today, he's here with us on The Nation to share practical tips that can revolutionize your approach to life balance.

Nick's accolades are impressive: he's not only a world-age group triathlon athlete but also a bestselling author, an inspirational speaker, and the co-founder and Managing Director of Executives' Global Network in Southeast Asia. His experiences span the spectrum of high-pressure roles and intense personal commitments.

In our engaging conversation, Nick offers a deep dive into the nuances of striking a balance in a life brimming with varied and demanding obligations. He opens up about his personal quest to find harmony amidst rigorous training schedules, a dynamic professional life, and enriching personal engagements. His perspectives on establishing boundaries, prioritizing mental and physical health, and remaining grounded in spite of a bustling schedule are profoundly insightful.

This episode is a goldmine for anyone – whether you're an emerging entrepreneur, a passionate athlete, or simply someone endeavoring to lead a more balanced existence. Nick's wealth of practical advice, relatable experiences, and tangible steps are invaluable in guiding you towards a harmonious blend of success and wellness. Join us for this transformative conversation with Nick Jonsson, and let each moment fuel your journey towards crafting your best life.

Check out his bestselling book, "Executive Loneliness: The 5 Pathways to Overcoming Isolation, Stress, Anxiety and Depression in the Modern Business World".

This episode focuses on the intersection of coaching, athlete training, and the utilization of cutting-edge technology to enhance performance. What is the role of the plethora of tech devices and data analytics we now have? We are joined by two luminaries in the field, Joe Friel and Dirk Friel. Joe is a lifelong athlete with a masters degree in exercise science and has written the Training Bible books for road cyclists, mountain bikers, and triathletes. Dirk is a former pro cyclist and coach. Together with Gear Fisher, they created TrainingPeaks, the world's first online training log that has evolved into a training solution for athletes and coaches. The guests share their expertise on how data analytics, wearable tech, and other innovations have transformed the way athletes train and coaches plan. They discuss the balance between traditional training methods and technological advancements, providing a holistic view of what it takes to reach peak performance.

Links of note: - Our episode with Joe over 8 years ago about his book, "Faster After 50, How to Race Strong For the Rest of Your Life" - "CoachCast" podcast with Dirk Friel - TrainingPeaks. The training platform that Joe and Dirk co-created - The Triathlete's Training Bible: The World's Most Comprehensive Training Guide, 4th Ed. - Faster After 50: How to Race Strong for the Rest of Your Life - Joe's web site - Dirk's email

This is a episode on our series we call, Endurance off the Trail, where we look at other endurance sports and see what we can learn from them to make us better trail runners.  

In this episode, we talk about the endurance event that preceeded the Western States Endurance run, The Tevis Cup.  This is a 100-mile endurance event that follows the Western States trail by man and their partner horse.

We are honored to talk with a legend of this race, Hal Hall. Hal, an Auburn native has completed this race 32 times and holds the record for the most top-10 finishes (14) and three championships beginning at the age of 14!  He has also competed internationally. 

With Hal's expertise in horse conditioning for the race, we thought he could teach us something about human conditioning.

In this episode, we are rejoined by Dr. Matt Laye—an endurance athlete with a PhD in medical physiology and an assistant professor of physiology at the Idaho College of Osteopathic Medicine. As we explore the critical role of sleep in running performance and recovery, Dr. Laye unpacks the science behind why a lack of sleep can be a runner’s downfall. With his experience as a coach at Sharman Ultra and as a contributor to Ultrarunning Magazine, Matt brings a wealth of knowledge, from the track to the trails, and delivers practical advice on how ultrarunners can optimize their sleep for peak performance.  Check out Matt's article in Ultraruning Magazine, "Sleep and the Ultrarunner"

Matt's blog is "Laying it Down"

We mentioned Alyssa Clark's article, "200+ Mile Sleep Strategies: Dirt Napping 101" in Trail Runner Magazine

Today we're unpacking the transition from long-distance to explosive short runs. Curious about the differences and how to adapt? We've got you covered. Addie Bracy from Sharman Ultra, a sports psychologist and author, joins us again, making her sixth appearance. Also with us is Ian Sharman, head coach at Sharman Ultra, an ultrarunning record holder with achievements that are literally out of this world!

Find out more about Addie Bracy at Strive Mental Performance AND pick up her book, "Mental Training for Ultrarunnning: Your Psychological Skills for Ultra Success"

Today, we're going to explore the microscopic powerhouses that fuel every step of our runs: mitochondria. Often referred to as the 'batteries' or 'powerhouses' of the cell, these tiny organelles are where the magic happens when it comes to producing the energy we need, whether we're pushing up a steep incline or sprinting towards the finish line.

Dr. Mark Cucuzzella rejoins us to help us understand what mitochondria are exactly, how we can create more, and how we can improve the efficiency of these powerhouses is an expert with a rich blend of clinical experience, athletic accomplishment and a passion for wellness. HERE is the link to the article Dr. Mark mentioned.

Check out these links:

• Two Rivers Treads, Dr. Mark's running store.
• Natural Running Center, a resource with many useful running tips.
• Freedoms Run Race Series (Full, 1/2, 5K, 10K)

Check out this link to learn more about Zone 2 training.

All winners have common threads that they do differently than everyone else.  Lanny Bassham, a 2-time Olympic medalist and 4-time world champion has discovered a formula to prepare mentally to be a champion.  Since retiring from competition, he has continued as a coach to many World and Olympic champions, Fortune 500 companies, the United States Secret Service, the US Navy SEALS, the United States Army Marksmanship Unit, the US Marine Corps Marksmanship Unit, and the FBI.

We first had Lanny on the podcast back in February 2014 and replayed the episode in 2020. It remains one of Scott & Don's favorites. Listen to that episode HERE

"With Winning in Mind" is in it's third edition and is a MUST read for all Nation Members.

Learn more at Lanny's web site:  Mental Management

In today's episode, we have an incredible story of determination and endurance. Meet Kristian Morgan, a British ultra-runner who has recently achieved a remarkable feat on the famous Appalachian Trail in North America. Kristian set a new Fastest Known Time (FKT) by completing the 2,200-mile trail in just 45 days, 4 hours, and 27 minutes. Battling through challenging weather conditions and treacherous terrains, Kristian's record-breaking journey showcases his mental strength and unwavering determination. As we talk with Kristian, we might find skills that will help each of us in our own personal running goals.

Find out more about Kristian and his coaching services HERE

You can also watch a full, unedited version of the podcast on our Youtube Channel

Our reoccuring episode series where we bring on some great running coaches and ask them questions about running. In this episode, we asked TRN listeners via social media what questions you need answers to. We dive into heart rate zones, heat aclimation with sauna, and race strategy

Our coaches in this episode are:

Jenny Guilty Jenny Guilty of Abbotsford, BC, is an acclaimed ultra-trail runner whose passion for the sport began during her high school and university years. With standout accomplishments like her overall win and women's course record at the Squamish 50/50 in 2019, Jenny has continually pushed her physical and mental boundaries. Outside of her competitive streak, she is a race director for Fraser Valley Trail Races, co-owns Pacific Pine Running Co. coaching firm where she is a full-time coach.. 2023 was a great year for Jenny, placing 11th at Western States 100, following her Golden Ticket achievement at Doi Inthanon, Thailand. Jenny has a Master of Occupational Therapy.

David Roche David Roche is more than just a coach; he's an inspiration to countless athletes, guiding them to achieve both their physical and mental potential. David coaches with his wife, Megan at SWAP Running (SWAP stands for Some Work All Play) and co-hosts the amazing Some Work All Play Adventure Podcast with Megan. In addition to coaching, David himself is a formidable runner with several accolades, including

• 2014 USATF Trail Runner of the Year at the sub-ultra distance
• Two-time national champion and three-time member of Team USA
• He's also wicked smart graduating with honors from Columbia University and a masters and law degree from Duke University.

Ian Sharman Ian Sharman is originally from the UK but now lives in Bend, OR.He holds 10 the Guinuess Book of World's Records for running marathons in costumes in the fastest times. He has run 100 ultras, 150 road and trail marathons, winning over 50. He holds the record for the Grand Slam of Ultrarunning. yada yada, we can go on for another 30 minutes. He is the head coach for a group of amazing coaches at Sharman Ultra Coaching

We mentioned a previous episode, EP 603: Process vs. Outcome. What are Your Goals Based On?

This is the second of our series of episodes called "Endurance off the Trail" where we dive deep into the world of endurance sports outside of trail running. Our mission? To uncover the similarities we share and the differences that set us apart. We believe that by exploring the nuances of other endurance disciplines, we can enrich our own experiences on the trail.

In this episode, Liz Stephen, a former Nordic skier and Olympian, joins The Nation to discuss her transition from alpine skiing to Nordic skiing and her current involvement in coaching high school kids. Liz shares her experiences in both sports and highlights the similarities and differences between them. She emphasizes the importance of community and the welcoming nature of the Nordic skiing and trail-running communities. Liz also talks about the physical demands of Nordic skiing and the need for strength and power in the sport. She encourages trail runners to consider incorporating strength training into their routines for better overall performance and injury prevention. We also talk about Liz's love for being in the mountains and her appreciation for the beauty and possibilities they offer.

But an athlete's heart never rests! Transitioning from the icy tracks to rugged terrains, Liz embraced trail racing, competing in challenging distances like 64K and 40 miles. Join us as we journey through Liz's remarkable career and discover how her skiing experiences shaped her trail-running endeavors.

Check out this VIDEO of Liz at the Tour de Ski, Val di Fiemme

In this episode, we delve deep into the often-overlooked synergy between road and trail running with Coach Ian Sharman. As head coach at Sharman Ultra and a seasoned ultra-distance trail runner, Ian brings a unique perspective, showcasing the merits and benefits of embracing both terrains in training. From the physiological adaptions and mental resilience fostered in each discipline to actionable advice for transitioning seamlessly between them, this episode offers invaluable insights for runners of all levels. Whether you’re a trail aficionado considering your first pavement run, or a road warrior curious about the allure of the unbeaten path, join us as we explore how merging the best of both worlds can elevate your running game to unprecedented heights.

Today, we've got an extraordinary guest who truly personifies the spirit of relentless improvement—Mika Thewes. She has not only completed the grueling Bigfoot 200 ultra-marathon five times but has also managed to get faster with each and every race! In this episode, we'll delve into Mika's journey from her first Bigfoot 200 to her recent defending win and course record. How does one continuously up their game in one of the most challenging races out there? Mika is here to break down her evolution, offering unparalleled insights that could help both seasoned racers and newcomers alike. "You don't have to run very fast to have a fast finish" - Mika

Check out Luke Nelson, Mika's coach

In this must-listen episode of Trail Runner Nation, we explore the enigmatic "Pain Cave"—a space every runner knows but wishes to avoid. Our exceptional panel includes ultra-marathon champions Jeff Browning, Michael Wardian, and Courtney Dauwalter, as well as sports science expert Alex Hutchinson. They join us to dissect this complex topic in a three-part discussion: Defining the Pain Cave, Navigating through it, and Anticipating its arrival. Whether you're a seasoned ultra-runner or new to the sport, this episode promises invaluable insights into understanding and conquering one of the most challenging aspects of endurance running. Tune in and illuminate your journey through the Pain Cave!

We have a special treat for all those seeking inspiration from the world of endurance sports. Imagine hurtling down treacherous slopes at breakneck speeds, defying gravity, and pushing the limits of human ability. Our guest needs no introduction in the world of alpine racing but might in our tribe - he's the epitome of dedication, grit, and perseverance. With a remarkable 21 World Cup seasons, 3 World Cup victories, and an astounding 11 World Cup podiums, he's a true legend of the slopes. Steven Nyman is a three-time Olympian who has performed at the highest level of alpine skiing's most dangerous discipline - the downhill.  Steven joins us to talk about his physical training, how he mentally approaches races, how to cope with disappointing injuries, and how to come back!  He also talks about the brotherhood that he helped lead on the US Ski Team and the community with downhillers from other countries.

Steven retired this spring.  Check out his final downhill run at Aspen Colorado HERE.  You can find out more about Steven and the coaching events his team leads at American Downhiller.

You can also find him on INSTAGRAM or TWITTER

Did Scott mention that he used to be a skier?😂

It has been a long time since we have done a drop bag episode.  Andy Jones-Wilkins takes a break from his Crack-A-Brew podcast to compare what is in his drop bag.  

Have you ever been told, you are heel striking, you shouldn't do that!  You need to land on your forefoot or midfoot!  And after trying, became frustrated and given up?

Today we are going to speak with an expert on gait, balance and stability to understand how you can improve your core balance and stability that then will help you run more efficiently.

Danny Abshire is a veteran running coach and injury expert. He is the cofounder of Newton Running, a startup running shoe manufacturer specializing in shoes that promote an efficient midfoot/forefoot running gait. He has been making advanced footwear for runners and triathletes for more than 20 years.  He wrote the book, Natural Running: The Simple Path to Stronger, Healthier Running

Be sure to check out his new Active 88 shoes and the AI Imprint customizable insoles

Are you patient?  Can you find benefits of being more patient?  Returning expert and ultra runner, Dr. Rob Bell. helps us with some strategies that can help us be more patient.  A certified Mental Performance Coach and author of "I Can't Wait to Be Patient (And the Fastest Way to Get There)," Dr. Bell shares his expertise cultivated through years of academic research and practical coaching. Unpacking the essence of patience, he delves into the balance between process and product, emphasizing our inability to control time. Drawing from his book, he unveils four key skills that enrich not only our running endeavors but also our journey towards becoming better individuals. Whether you're a dedicated runner or on a path of personal growth, this episode offers valuable insights to infuse your pursuits with patience and purpose.

Visit Dr. Rob's WEBSITE

Listen to Dr. Rob's Mental Toughness Podcast 

Listen to his previous visits to The Nation:

Puke & Rally - Mental Toughness with Dr. Rob Bell.

Running and the Science of Mental Toughness

This year it seems like course records throughout trail running have been dropping like flies.  UltraRunning Magazine lists hundreds of new records for both men and women on their site.  Some of these records are decades old.  Are we getting faster?  It sure seems like that.  Alex Hutchinson has also been wondering this and decided to do his science thing and find out the truth.  In his recent OutsideOnline article "Why Are Runners Suddenly So Fast? Records are falling and times are dropping.  Is it the shoes, or something else?" he filters through the statistics to answer the question.

Read Alex's other articles at OutsideOnline here

Visit his web site and get his book Endure: Mind Body, and the Curiously Elastic Limits of Human Performance

Welcome to today's episode, where we explore an exhilarating topic that's been gaining traction within the endurance sports community: the fascinating role of ketones in enhancing athletic performance. Ketones, a type of fuel utilized by the body when glucose levels are low, have proven to offer numerous benefits for endurance athletes, including increased energy, improved performance, reduced fatigue, faster recovery, and enhanced mental cognition.

In this episode, we'll delve into the science behind obtaining ketones through two primary channels: a ketogenic diet and ketone supplements. While both are valuable, we'll focus on the newer option for our sport: supplemental ketones. These provide a convenient and effective way for endurance athletes to boost their performance with exogenous ketones.

But what exactly are exogenous ketones, and how can they benefit trail runners? Join us as we delve deep into the science and practical applications of incorporating ketones into your training and racing routine.

We're excited to be joined by a leading expert in the field, Mike Brandt, the CEO and Co-founder of H.V.M.N. (Health Via Modern Nutrition). With his expertise, we'll explore the potential advantages of exogenous ketones, the best timing and dosing strategies, and any potential drawbacks or limitations in their usage.

Do you want to give a ketone supplement a try? We like KetoneIQ. Visit HVMN.com/TRAILRUNNER to get 30% off your first subscription order!

Michael Brandt is co-founder and CEO of H.V.M.N. He's an avid triathlete and marathoner (2:42 PR). Prior to starting H.V.M.N., he received his BS in Computer Science & Design at Stanford, was a Product Manager at Google, and Adjunct Professor at the Academy of Art in SF. He has always been a leader, and lifelong student, of designing products around new technologies and emerging needs.

Good friend, Dr. Phil Maffetone, joins us again to help us understand how important music can be to improve the neuroplasticity of your brain and enter the alpha state.  What does this mean for an endurance runner?  Dr. Maffetone explains why you should care!

Previous episodes with Dr. Maffetone:

• Get Stronger with Dr. Phil Maffetone
• Why is Weight-Loss so Difficult Even for Runners? Dr. Phil Maffetone
• Daydreaming is Healthy for Runners
• Dr. Phil Maffetone Unplugged
• Dr. Phil Maffetone was RIGHT all along!
• Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone
• Phil Maffetone: How can Rhythm Improve Your Efficiency?
• Breaking the 1:59 marathon with Dr. Phil Maffetone
• Dr. Phil Maffetone - Building a Better Athletic Brain
• Phil Maffetone transcribed!
• Eat to Win with Dr. Phil Maffetone.
• Dr. Phil Maffetone - Speed up by slowing down

Links:

• Dr. Phil's Big Books:
  • Big Book of Health and Fitness
  • Big Book of Training and Racing
• Dr. Phil's web site
• Phil Maffetone's music site

We have a truly captivating show lined up for you today, as we dive deep into the world of metabolism and how it affects our health, fitness, and athletic performance.

Joining us today is a true expert in this field. Angelo Poli, a renowned coach and metabolic guru who has worked with a diverse range of individuals, from top athletes like Quarterback Aaron Rodgers to busy CEOs and dedicated moms.

Angelo has developed a groundbreaking methodology that helps people understand their unique metabolic profiles. By gaining this understanding, individuals can then tailor their nutrition and training plans to optimize their health, fitness, and overall performance.

Watch this video to learn more

We are thrilled to have Tom Evans, the newly crowned champion of the 50th running of the Western States 100, with us today. Tom, an adidas TERREX athlete and ultrarunner, has just achieved an incredible feat, finishing the race in a remarkable time of 14 hours, 40 minutes, and 22 seconds. Not only did he secure the victory, but he also recorded the 4th fastest time ever in the history of the Western States Endurance Run. Tom's achievements are nothing short of remarkable, and we can't wait to dive deep into his journey. Join us as we uncover his secrets to success, his recent ultramarathon triumphs, and his upcoming trail running footwear collaboration with adidas TERREX. 

Check out his WS100 win documentary, Buckle Up: Tom Evans' Trail Running Journey to WSER

Follow Tom on his Instagram or Twitter channels

We all know that feeling when running starts to feel like a chore rather than a passion. But fear not, because Coach Patrick Reagan is here to share his personal journey of rediscovering his running mojo and provide expert advice on how you can do the same.

Patrick will be sharing his insights into the power of play, the importance of community, and strategies for setting new goals and overcoming setbacks. We'll explore the holistic approach he takes with his clients to reignite their motivation and bring the joy back into their running.

Have you been struggling to find your running mojo or feel like you're in a running rut, this episode is for you. Get ready to be inspired, motivated, and equipped with the tools to reignite that passion for hitting the trails.

Find out more about Patrick and his coaching services at his web site.  

Also check out Patrick's new podcast, the Ultra Wizard Ramble on YouTube.

We mentioned one of Patrick's other hobbies, music.  Stay tuned at the end of the podcast to hear him play.  We also mentioned a past fun episode with Dr. Phil Maffetone, where we hit record with the plan of talking about fitness, but ended up talking about music.  HERE is the link.

Visit HVMN.com/TRAILRUNNER to get 30% off your first subscription order!

This coming weekend is the 50th anniversary of the one of the most legendary ultramarathons in the world - the Western States 100.

As we have done almost every year, we are joined by our good friend, Andy Jones-Wilkins, to review some of the names and stories of the 381 racers that will be running in 2023.

For half a century, this race has tested the limits of human endurance, attracting elite runners from around the globe who crave the ultimate challenge.

Over 80% of these racers have never run the race before.  We'll dive into the profiles of some of the top athletes who are expected to battle it out on the trails. From the seasoned veterans who have conquered this race before to the rising stars who are hungry for their moment of glory, we'll analyze their strengths, strategies, and previous performances to forecast who might emerge victorious in this landmark anniversary edition.

But it's not just about the winners; the Western States 100 is a tapestry of captivating stories. We'll uncover tales of courage, resilience, and the sheer human spirit that propel runners through the intense physical and mental challenges they face on this arduous course. 

You can follow along on the live broadcast or the live splits and results

#seeyouatstates

Frosty, Anna Frost, a trail running icon who has conquered the most challenging trails while inspiring countless runners along the way.

In this episode we delve into a topic that is very close to her heart - maintaining a relationship with running as life takes unexpected turns. From her days as an elite pro trail runner to embracing the joys and challenges of motherhood, and now as a successful business owner, Anna has navigated these trails with grace and determination, keeping nature and trail running as a core part of her existence.  However it was not without challenges.  She shares the obstacles she faced and the beautiful solutions she discovered to help you navigate your own life trails without succumbing to injury or burnout.

Join Anna on one of her many adventures around the world at Trail Run Adventures.  This week they are in Madeira.  In July they have trips to Chamonix, Silverton and Norway!

Also check out the New Zealand Black Currant supplement that Anna talked about CurraNZ.  Get 20% off with code TRN20!

Dr. Joe Uhan, a renowned physical therapist, board-certified orthopedic specialist, functional manual therapist, and USATF Level 2 coach. Oh, and did I mention he's an accomplished runner too?

• Joe has practices in Auburn, CA, and Eugene, OR,
• Joe is a contributor to iRunFar and UltraRunning Magazine.

He's here to share his unique perspective on the iconic Western States 100, a race that he has not only experienced firsthand but has an intriguing take on. Today, we'll be discussing why many have referred to Western States as a "killing machine," and more importantly, how to tame or silence this relentless beast. We reference the great two-part article Joe wrote at iRunFar nine years ago:

• The Western States Killing Machine, Part One
• The Western States Killing Machine, Part Two: The Marble in the Groove

But don't worry if you're not one of the lucky 381 runners who will be tackling Western States this year. Our conversation will offer valuable principles that can help you in your own runs and races, no matter the distance or terrain.

How to Silence the Killing Machine:

• Step 1: Prepare to Problem Solve
• Step 2: The Mental Taper
• Step 3: Turning Inward
• Step 4: Presence and Perspective
• Step 5: Don't. Panic.
• Step 6: The Will to Finish Trumps All
• Step 7: Like a Marble in the Groove

Learn more about how Joe can help you with gait analysis, coaching, or therapy visit UhanPerformance.com

Regardless of your age, all of us are getting older.  Do nutritional needs change as we age? 

As trail runners, we know the incredible impact that nutrition can have on our performance. But as we age, our bodies undergo changes that require a more strategic and mindful approach to fueling ourselves for the long run. That's why, in this episode, we dive deep into the fascinating world of longevity nutrition strategies, focusing on those specifically designed for the aging athlete.  Returning TRN friend, Bob Seebohar, helps us uncover some strategies.

Here is the link to the study Bob mentions about Daily Energy Expenditure Through the Human Life Course

Bob developed the groundbreaking Metabolic Efficiency training approach, which helps athletes to optimize their nutrition and fueling strategies to achieve their performance goals. He has also authored several books on sports nutrition, including "Nutrition Periodization for Endurance Athletes" and "Metabolic Efficiency Training: Teaching the Body to Burn More Fat".

Bob Seebohar is a board certified specialist in sports dietetics, exercise physiology, and an NSCA certified strength and conditioning coach.  He is also the sports dietitian for the University of Denver women's gymnastic team and the University of Denver Athletics Department.

If you want to learn more about Bob and his services including his books, articles, coaching services, nutrition and more, visit ENRGPERFORMANCE.  He is also the co-host of the podcast Inside Sports Nutrition with Dina Griffin.

Check out the tasty healthy snacks he invented at All-Around Snack Company.

He has been on TRN a couple other times including these great episodes:

EP 517: Eat to Train  EP 583: TRAINING PRINCIPLES - Nutrition  EP 598: Intermittent Fasting- Will it Help or Hinder our Performance?  EP 612: The Science of Creatine and Brain Function for Athletes

Join us on this episode as we delve into the world of endurance training and racing with the legendary Dr. Phil Maffetone, one of the most influential figures in endurance sports.

Christopher McDougall, acclaimed trail runner and author, hails Dr. Maffetone as the ultimate source of clarity and wisdom in the field.

Mark Allen, the six-time winner of the Hawaiian Ironman, sets the stage for an unparalleled level of athletic performance that awaits you.

Dr. Maffetone's groundbreaking book, "The Big Book of Endurance Training and Racing," spanning 509 pages, serves as our focal point for this conversation. Learn how these endurance training methods have propelled countless athletes to achieve their highest potential.

Be sure to explore Dr. Maffetone's website, a treasure trove of invaluable information for athletes seeking optimal performance.

During the podcast, we highlight the 5-Minute Power Break, a technique that utilizes respiratory bio-feedback. For a quick demonstration, check out the 6:19 video we mentioned.

Discover how to calculate your own Maximum Aerobic Training Heart Rate, a crucial metric for optimizing your training sessions and reaching peak fitness.

Remember to subscribe and leave us a review to support the show. Lace up your trail shoes and get ready for an enlightening journey into the world of endurance training with Dr. Phil Maffetone!

If you heard our ad regarding Ketone-IQ by HVMN, you can get 20% off by visiting HVMN.com and using the promo code TRN

Are you ready to take your running game to the next level? Whether you're gearing up for marathons, ultra-races, or simply looking to improve your endurance, this is the episode you don't want to miss. In this special rerun edition from two years ago, we dive into the valuable insights shared by the renowned runner and coach, Andy Jones-Wilkins. Get ready as we explore the seven simple yet powerful rules that can transform your long runs from good to extraordinary. But hold on, these rules are just the beginning! We'll be sure to follow up with more episodes to keep you on track for success. So, lace up your shoes, tune in, and let's embark on the journey towards long run excellence!

1. Don’t run a single hill (the definition of a hill varies by fitness level)
2. Run all downs, (unless the hill taxes the knees, quads, or risk a fall)
3. Start early with a purposeful walk/run rhythm.  Keep the body fresh, do not put yourself in a catch up position.   EVERY time you shift from a run to a walk, use this mantra, “Walk with purpose!”   Walking with a purpose is effective and a strategy.  
4. Manage the aidstations, show up with a plan. Let a volunteer fill your hydration. Next, take care of your gear and medical.  Select your fuel, eat it as you walk out.  (No loitering). You cover an enormous amount of ground when you purposefully walk.  
5. Monitor anything that feels slightly off; calories, hydration, electrolytes, salt on face, salt on shirt, color of urine, cramping, stomach, apply lube to anything hot (chaffage) and listen to negative mental chatter.  Negative chatter is your body’s way of telling you that you need to change something, if you push through the early warning sign, catastrophe is around the corner.
6. Give yourself permission to back off your effort and recapture anything that isn’t working or needs correcting. Most issues can be solved by backing off the pace.  Give it time and you can return to your gameplan.  SCOTT has a story for this one
7. Trust your math.  Stay with your plan.  Worrying requires energy.  You need that energy to finish the run (Do all the math before the run) and share it with your crew/pacer.

Don’s video from Moab 240 we mentioned Check out Andy's new podcast, currently in season 2: "Crack a Brew with AJW". Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Visit HVMN.com/TRAILRUNNER to get 30% off your first subscription order!

We are thrilled to have our dear friend and returning guest, Patrick Reagan, joining us once again. With over a decade of experience as an elite athlete and coach, Patrick brings a wealth of knowledge to our conversation. Accompanying him is his remarkable athlete, Lotti Brinks, who has been setting the trail running world on fire this year. Lotti's incredible achievements include podium finishes at renowned races like the Javelina Jundred (1st GP, 2nd overall), Bandera 50k, Gorge Waterfalls 100k, and Tillamook Burn 50m. Together, Patrick and Lotti will take us on a captivating journey of their coach-athlete dynamic and share the insights and experiences that have fueled Lotti's extraordinary success.

In this episode, we will dive deep into the coach athlete relationship, exploring the fun factor of running, the winning perspective, and the delicate balance between expectations and wants when it comes to hiring a coach.

Patrick will share his expertise and insights on how having a coach can not only enhance your performance but also bring the fun back into your training. We'll discuss the importance of maintaining a winning perspective and how a coach can help you develop a mindset that pushes you to achieve your best.

We'll also address the common question of expectations versus wants when considering a coach. Are you looking for someone to guide you towards your desired outcomes, or are you seeking a coach who can help you discover and exceed your own expectations? Patrick and his athlete will shed light on this topic and provide valuable insights to help you make an informed decision.

So, lace up your trail running shoes, get ready for an insightful conversation, and let's embark on a journey that explores the joy, winning mindset, and aligning expectations with desires in the coach athlete relationship. 

Check out  - Patrick's web site - Lotti and her husband's knife shop: Amelio Knives

In this episode, we're joined by three incredible coaches - Ian Sharman, Dr. Joe Uhan, and Dr. Matt Laye, as well as our very own ChatGPT, a powerful language model that uses AI to provide insights and answers to our burning questions.

Together, we'll tackle some of the most common running myths and misconceptions that are often heard in the trail running community. From wearing a mask to simulate high altitude to carb-loading and hydration, we'll be covering a wide range of topics to help you separate fact from fiction.

Ian Sharman, Joe Uhan, and Dr. Matt Laye are all experienced athletes and coaches with a wealth of knowledge and expertise in the world of running, and they'll be sharing their insights and personal experiences to help you make informed decisions about your training and racing.  We will have them critique answers to common running myths as generated by the AI engine, ChatGPT.

So, join us as we delve into the world of running myths and learn how to become a smarter, more informed runner. Tune in to this episode of Trail Runner Nation and be sure to let us know what you think!

Check out Ian and Dr. Matt at Sharman Ultra

Check out Dr. Joe at Uhan Performance

Check out Dr. Matt at Idaho College of Osteopathic Medicine

On this episode, we're joined by Christopher McDougall, the author of the best-selling book Born to Run. Christopher's new book with coach Eric Orton, "Born to Run 2 - The Ultimate Training Guide.", which is a practical guide to running for everyone from amateurs to seasoned runners, about how to eat, race and train effectively.

Chris was one of our first guests when we started the podcast and we talked about his first book and how we are designed to run long distances. Now 14 years after the book was published, we ask Chris if he believes we are still born to run.

Check out the Born to run Xero Shoe Check out the Born to Run Ultramarathon Extravaganza Learn more about Chris and his great books at his web site

If you heard our ad regarding Ketone-IQ by HVMN, you can get 20% off by visiting HVMN.com and using the promo code TRN

Welcome to a new episode of Trail Runner Nation, the podcast that explores the sport of trail running and beyond. In this grab bag episode, we have our good friend Andy Jones-Wilkins, a frequent contributor over the years and host of the new "Crack a Brew with AJW" podcast. Season 2 of his podcast will be starting soon.  Don't miss an episode.  If you haven't listened to season 1, check out the great discussions he has with RD, Craig Thornley, Jim Walmsley, Anton Krupicka, Courtney Dauwalter, Ellie Greenwood, Nikki Kimball and Arlan Glick!

In this episode, we ask Andy what he learned from his first season.  He drops hints to his season 2 guests.  We also delve into various topics that are related to running and life. We talk about the Cactus Roulette, a crazy race at Clinton Lake State Park in Lawrence, Kansas.  Also mentioned is the resource book Fixing Your Feet by John Vonhof now in its 7th Edition.  Check out his website.  Find out why Andy and Don owe Scott a HUGE apology!

So whether you're a seasoned trail runner or a newbie, this episode has something for everyone. So grab your favorite beverage and tune in to Trail Runner Nation, where we explore the trails and the many paths that life can take us.

In this episode, we're joined by Dr. Eoin Everard, a physiotherapist with a PhD in Biomechanics, to discuss how to get to the starting line of a race or adventure in the best shape possible.

Dr. Everard is a certified athletic therapist who works with top athletes to help them perform at their peak. He's also an accomplished runner himself, boasting an impressive running resume that includes being a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m.

In this episode, we'll explore the correct and most effective training plan for your unique physiology, whether you're a neuromuscular-type or aerobic-oriented runner. We'll also discuss how to keep your body healthy as you train, so you don't break down or get injured as you get closer to your event.

Check out Eoin's website HERE

He is also the author of the book Get to the Line in the Best shape possible - get the most out of the time and effort you put into your training - Free audio download 

Today, we are excited to have Jason Fitzgerald, founder of Strength Running and author of the book "Running for Health and Happiness", with us to discuss how to create a running workout plan based on your baseline mileage.

Article, “Baseline Mileage: A Better Way To Boost Weekly Running Mileage”

As runners, we know the importance of having a structured training plan to help us reach our goals and improve our overall performance. However, it can be challenging to know where to start, especially if you are a beginner or have never followed a training plan before.

That's why in this episode, Jason will walk us through the key steps in creating a personalized training plan that is tailored to your baseline mileage. Whether you are just starting out or looking to take your running to the next level, this episode is for you!

Jason Fitzgerald  • hosts the podcast and website Strength Running.   • is a USA Track & Field certified coach, • frequent contributor on PodiumRunner, Runner’s World, Active, MapMyRun, The Art of Manliness, Lifehacker and others.  

After you subscribe to his podcast, follow him on Twitter, Instagram and Youtube.

In this episode we speak with Bryce Thatcher, the founder of UltrAspire and a true pioneer in the world of hydration packs.

Bryce has been a runner for over 40 years and has always been fascinated by the intersection of technology and sport. In the early 90s, he noticed a gap in the market for hydration systems that were specifically designed for trail runners. With this in mind, he set out to create the perfect hydration pack that would allow runners to carry everything they needed on their long runs, while still maintaining optimal hydration levels.

Over the years, Bryce's designs have evolved and he has continued to push the boundaries of what is possible in terms of hydration technology. He has introduced innovations like the soft flask, which allows runners to carry their water without the added weight and bulk of traditional water bottles.

Today, Bryce's company, UltrAspire, is a leader in the world of hydration packs and his designs are used by top athletes all over the world. In this episode, we will dive deep into the evolution of the hydration pack and how it has changed the game for trail runners everywhere.

HERE is a video that tells Bryces story very well.

Floris Gierman, a close friend of ours, invited us to join him on his show to discuss our insights from conducting 615 podcast episodes featuring remarkable guests.  It was a delightful experience, and we thought it would be beneficial to share this episode with you. You can find Floris Gierman's podcast, The Extramilest Show, and his YouTube channel, where he interviews top-notch athletes, coaches, and health professionals, discussing ways to enhance your running abilities, health, and happiness.

Be sure to check out his website to find additional content including blog post, his "Personal Best" training program, and other running tips.

Floris is also a cofounder of PATH Projects.  You know how much we LOVE their gear.  Check them out.

one 2 training is one of the keys for injury-free longevity and improved performance.

Dr. Mark Cucuzzella rejoins The Nation to help us understand what zone 2 training is and how it can benefit us as endurance athletes.  Dr. Cucuzzella is an experienced runner and TRN’s resident MD.  He provides valuable insights and practical tips on how to incorporate zone 2 training into our routine.

·      How does training in zone 2 improve aerobic capacity, fat utilization and endurance?

·      How to determine your individual zone 2 heart rate or power zone?

·      How to structure a zone 2 training session: duration, intensity and frequency

·      Strategies to maintain zone 2 training intensity and avoid pushing too hard

·      How to make zone 2 training more engaging and enjoyable

·      How to balance zone 2 training with rest and recovery

Visit Dr. Mark's running store, the first minimalist running specialty store in North America, Two Rivers Treads.  Their staff can do video consultations and put you in the best shoe for your specific physiology.

Make sure you watch his 8:25 Video that show the principles of natural running.

Be sure to spend some time learning at The Natural Running Center web site.

In today's episode, we'll be discussing a topic that is becoming increasingly important for athletes of all levels: continuous glucose monitoring.

For years, endurance athletes have relied on carbohydrates as a primary source of fuel during long runs, races, and training sessions. But what if you could track your glucose levels in real-time to optimize your performance and avoid hitting the dreaded "wall"? That's where continuous glucose monitoring comes in.

By wearing a small device that measures glucose levels in interstitial fluid, endurance athletes can gain valuable insights into their body's response to different types of fuel, exercise intensity, and even stress levels. This information can help you make more informed decisions about your nutrition, training, and recovery, leading to better performance and fewer setbacks.

In this episode, we'll hear from Kara Collier, co-founder and VP of Health and Chief Dietician at Nutrisense, in the field of continuous glucose monitoring and endurance sports, who will share her insights and experiences with this exciting technology. We'll discuss how to interpret glucose data, how to adjust your nutrition and training based on your readings, and how continuous glucose monitoring can help you reach your endurance goals.

If you are interested in trying a CGM, save $30 and get 1 month of free dietitian support by visiting Nutrisense.io/TRNand use the code TRN

In this episode, we're excited to talk about the Petersen Ridge Rumble coming in April in Oregon, a trail race that's not your typical distance. This race, put on by seasoned ultra runner Sean Meissner, challenges runners with unique course lengths of 20 & 40 miles, rather than the standard half marathon, marathon or ultra distances

But why race a non-normal distance? As trail runners, we often seek out new challenges and experiences on the trails. Running a non-normal distance, like the Petersen Ridge Rumble, allows us to step outside of our comfort zones and push ourselves in new ways. These races can also offer a more personalized experience, with a smaller field of runners and a unique course layout.

In this episode, we'll dive into the details of the Petersen Ridge Rumble, exploring the course terrain and the challenges it presents, as well as hearing from Sean Meissner himself about what inspired him to create this non-normal distance race.

Sean is a USATF certified coach and coaches at Sharman Ultra Coaching. Sean has run over 230 ultras and has won at least one ultra every year since beginning.

Today, we're taking a closer look at creatine, a supplement commonly associated with building muscle and improving athletic performance, but did you know that it may also have benefits for your brain health and cognitive functioning?

Bob Seebohar is joining to help us understand some of the new research and benefits of creatine.  Bob is a true pioneer in the field of sports nutrition, having developed the groundbreaking Metabolic Efficiency training approach, which helps athletes to optimize their nutrition and fueling strategies to achieve their performance goals. He has also authored several books on sports nutrition, including "Nutrition Periodization for Endurance Athletes" and "Metabolic Efficiency Training: Teaching the Body to Burn More Fat".

If you are interested in adding creatine to your diet, find a company that is "NSF Certified for Sport" or "Informed Sport Certified". Bob recommends either Klean Athlete or Thorne brands Start with 5-10 grams / day. 

Check out Bob's next run, the North Pole Marathon!

If you want to learn more about Bob and his services including his books, articles, coaching services, nutrition and more, visit ENRGPERFORMANCE.  He is also the co-host of the podcast Inside Sports Nutrition with Dina Griffin.

Check out the tasty healthy snacks he invented at All-Around Snack Company.

He has been on TRN a couple other times including these three great episodes:

EP 517: Eat to Train  EP 583: TRAINING PRINCIPLES - Nutrition  EP 598: Intermittent Fasting- Will it Help or Hinder our Performance? 

Today we are going to explore the mental preparation and positive mindset needed to conquer the challenges of ultra running. Whether you're a seasoned veteran or a newcomer to the sport, this show is here to help you dig deep, push past your limits, and find the inner strength needed to succeed on the trails. Today we have two really tough runners, Hillary Allen and Addie Bracey, that will help us unlock the secrets and strategies you need to approach every adventure and race with confidence and determination. 

Hillary Allen is the author of the book, 'Out and Back, a Runner's Story of Survival Against All Odds'

LINK to Hillary's Tedx CU talk

LINK to Hillary's web site

Follow Addie’s running exploits on Facebook, Instagram and Twitter.

Today, we're discussing a topic that's close to many of our hearts: how to keep running, no matter your age. Whether you're a seasoned veteran or just starting out, age can be a big factor in how we approach our running. So let's dive in and find out what it takes to keep running, no matter your age with a few amazing runners: Liza Howard, Pam Reed and Krissy Moehl. Liza recently wrote a series of articles on aging in trail running at iRunFar.

We'll talk about the importance of setting goals and staying motivated. We'll also discuss some of the different types of goals you can set, such as personal bests, reaching a certain distance, or even just completing a race. We'll also talk about the importance of finding a support system and ways to stay motivated when the going gets tough.

We'll focus on the importance of staying healthy and injury-free. We'll talk about the benefits of strength training, stretching, and cross-training, and how they can help you stay injury-free. We'll also discuss the importance of listening to your body and adapting your training to your individual needs.

Finally we'll focus on the benefits of running as you age. We'll talk about how running can improve your physical and mental health, and how it can help you stay active and engaged as you get older. We'll also discuss how running can help you maintain your independence and keep you feeling young and vibrant.

We hope you enjoyed this discussion on how to keep running, no matter your age. Remember, it's never too late to start running, and no matter your age, you can still enjoy the many benefits of this amazing sport. 

If you want to learn more about our amazing guests

Visit Pam Reed HERE

Visit Krissy Moehl HERE and get her book, Running your First Ultra

Visit Liza Howard HERE or her coaching at Sharman Ultra

Do Something So Hard 1 Day a Year That It Profoundly Impacts the Other 364.

Misogi means “purification” in Japanese. It is a ritual that dates back to eighth-century Japan. It traditionally involved making the pilgrimage to an icy waterfall, symbolizing intense purification. Dr. Markus Elliot explains that “Misogi is not about physical accomplishment. It asks, ‘What are you mentally and spiritually willing to put yourself through to be a better human?"

In this episode, we are joined by frequent TRN guest and friend, elite runner and coach Adam Kimble to talk about how the Misogi approach might help us create new and rewarding adventures for trail runners. 

Some modern, evolved rules of Misogi can be

1. don’t die 
2. make it really hard - 50% chance of failure
3. make it weird
4. don't "socialize" your misogi

Misogi is more than a physical challenge. It brings in the mental and spiritual.  Misogi is very personal and different for everyone based on typography experience and skill. 

We learned about the Misogi Method in the book The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self

How to Contact Adam:

• Adam Kimble's web site
• Instagram
• Facebook
• Chasing Twilight: A Joy Journal for Runners (or available on Amazon)

In this Training Principles episode, we dive into the topic of recovery. Krissy Moehl, Sean Meissner, Dr. Matt Laye, and Kerry Gustafson share their expertise on how to properly recover after a run or race.

Some key takeaways from the show include:

• Should you stretch and foam roll?
• Are there benefits of using a compression sock or compression clothing
• Are there benefits of ice baths or contrast water therapy
• The role of nutrition in recovery
• What about massage
• The use of active recovery techniques

We also discuss common recovery mistakes that runners make and how to avoid them. Overall, the goal of the episode is to provide listeners with practical tips and strategies for recovering effectively after a run or race, to prevent injury and improve performance.

Links that you might find useful:

·      Krissy Moehl’s coaching

·      Krissy’s book, Running Your First Ultra

·      Sean Meissner’s coaching

·      Sean’s race Peterson Ridge Rumble 40mi/20mi in Oregon

·      Prime Sports Institute in Bellingham, WA

·      Prime Sports Institute videos that can help you recover

Don't forget to check out our website and social media channels for more trail running tips and inspiration. Happy Trails!

After years of base training, AJW has put his podcast bib on and launching his own podcast, "Crack a Brew With AJW". Andy will have discussions with members of the trail and ultra-community to sit down, have a beverage and discuss running, life and how the two intersect. 

We play his first episode in its entirety with Courtney Dauwalter, fresh off her win at the Bandera 100K in January 2022 where she also won a Golden Ticket for the 2023 Western States 100. 

Andy has an amazing lineup of guests for his first season, and you will not want to miss them. We will be promoting how to find and subscribe to his podcast soon - our crew is still working on all the details. Follow AJW on Twitter, FaceBook or Instagram as we button up the details. Of course, we will let you know on all our channels where and when to listen and subscribe. 

If you want to learn more about Courtney, listen to these previous episodes with her

• Intuitive Training With Courtney Dauwalter
• EP 434 Courtney Dauwalter is a 4.4....What's Your GRIT Score?
• Courtney Dauwalter Sets the Bar at Moab 200: 238 miles in 57 Hours!!!

Hire Andy as a coach or check out his weekly article in the Tap Room at iRunFar

In this episode, we talk with Ultrarunning historian Davy Crockett, about another legendary ultramarathon runner who has been referred to as the "Greatest of All Time" (G.O.A.T.). Pam has won numerous ultramarathons, including the Badwater Ultramarathon, which is considered one of the toughest races in the world.

This is an incredibly inspiring conversation about one of the most accomplished ultramarathon runners of all time. Whether you're a runner yourself or just looking for motivation and inspiration, this episode is a must-listen. You can learn more about Pam in the article on Ultrarunning History.

Davy Crockett, the host of the podcast, "Ultrarunning History"  Davy has run over 100 100-mile finishes since starting in 2004.  He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame. Buy his recent book about Frank Hart. And listen to the first G.O.A.T. episode about Frank Hart.

You can learn more about Davy and his many works at Ultrarunninghistory.com 

Check out her interview with David Letterman Previous interview with Pam Reed about "Visualization and Leaping Out of Your Comfort Zone"

Pam's website: http://www.pamreed.com/ Pam's Instagram: https://www.instagram.com/pamreed/ Pam's Twitter: https://twitter.com/pamreed

Today we are discussing the age-old question: are ice baths good for your health? It is a topic that has divided fitness enthusiasts and athletes for years, with some claiming that ice baths can help reduce muscle soreness and inflammation, while others argue that they can be harmful to the body. 

First, let us define what an ice bath is. An ice bath is a recovery method in which a person immerses their body in a tub of cold water and ice for a brief period, usually 10-15 minutes. The water temperature is typically around 50-59 degrees Fahrenheit. 

Now, let us dive into the potential benefits of ice baths. Some proponents of ice baths argue that the cold water can help reduce inflammation and muscle soreness after a workout. This is because cold water can constrict blood vessels, which can help reduce swelling and inflammation. In addition, cold water can numb nerve endings, which can provide temporary pain relief. 

However, it is important to note that the research on the effectiveness of ice baths is mixed. 

We decided to find out what the research has to say. Alex Hutchinson has written about the research multiple times and he joins The Nation to review the research and give us his opinion.

Alex mentioned the book The Sweet Spot: The Pleasures of Suffering and the Search for Meaning 

Here are some of his articles: 

• Ice baths, cryosaunas, sleep trackers: If it feels good, should you do it? 
• Do ice baths really fight inflammation? 
• The Ultimate (Evidence-Based) Guide to Recovery 

Follow Alex on Twitter  Check out Sweat Science  Alex'e MUST READ Book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance

We wanted to wrap up 2022 with one of our favorite type of episode, TRN Audio Magazine. Andy Jones-Wilkins joins us to discuss this and that with a guess the title game.

Links to stuff we mentioned:

• "Unbreakable" movie by JB Benna
• Born To Run book by Christopher McDougall
• Pied Piper of Trail Running short reel
• "Strong Downhills Late in Races May Determine the Fastest Finishers" by David Roche
• "The Hidden Factor That Explains Easy Run Pace" by Alex Hutchinson

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Outcome goals are goals that focus on the end result or objective, while process goals are goals that focus on the steps or actions required to achieve the desired outcome. Outcome goals tend to be more specific and measurable, while process goals are more focused on the journey or process of achieving the outcome.

Coach Ian Sharman joins The Nation to discuss these different kinds of goals and helps us understand the pros and cons of each.

Outcome goals can be motivating because they provide a clear target to aim for, but they can also be discouraging if progress is slow or if setbacks occur. Process goals, on the other hand, can help to keep you on track and focused on the steps needed to achieve your outcome goal, which can lead to better long-term success.

Real Science of Sport podcast episode Ian mentioned regarding soccer penalty kicks.

Find out more about Sharman Ultra Coaching

Frank Hart rose to fame, popularity and wealth in the 1870 as one of the first African American athletes to break the color barrier as an ultra runner.

Davy Crockett, the host of the podcast, "Ultrarunning History" joins us to tell us this amazing story of Frank Hart and the early popularity of pedestrianism.

Get the book here. It's a great stocking stuffer!

Davy has run over 100 100-mile finishes since starting in 2004.  He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame.

You can learn more about Davy and his many works at Ultrarunninghistory.com 

Check out our earlier episode with Davy about the history of EP 556: The History of Ultrarunning

If this episode was interesting to you, you might like the episode we did on "Pedestrianism" two years ago.

We recently read a blog post from Charlotte Grysolle, "15 Learnings Between a Neuroscientist & Navy SEAL Officer".  This article was based on the Jocko podcast between Jocko Willink and Dr. Andrew Huberman, "332: Influence & Ownership Over Your Physiological & Psychological Being".  We enjoyed it so much we thought we'd have a casual discussion about six points we thought were interesting and how they relate to running.

• Optic Flow
• Expand your visual field
• Re-frame friction
• Dopamine peaks
• Physiological sigh
• Making mistakes is key for learning

Check out the "GOOD" video from Jocko.

Coach Ian Sharman is one of the most consistent and successful trail and ultra runners. This year he had a few A-races that didn't go as expected. We talk through why.

We discuss knowing when to back off and how to keep running sustainable for the long term.

Some items that we discussed and we promised to link:

• The Range Report Newsletter by David Epstein
• Book: Quit: The Power of Knowing When to Walk Away by Annie Duke
• Learn more about running in Bhutan!

Find out more about Sharman Ultra Coaching

Alex Hutchinson is back to discuss some of his most recent articles he published at Outsideonline:

• The Salt in Sports Drinks May Not be as Crucial as You Think
• How Pregnancy Affects Your Marathon Time

Alex Hutchinson is an avid runner and author.  We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance. Previous Podcasts where we discuss the specific chapters of Endure:

• Podcast #1:   The Unforgiving Minute, The Conscience Quitter, Heat, Belief
• Podcast #2: The Central Governor Theory, Pain and Training the Brain
• Podcast #3 : Oxygen, Fuel, and Zapping the Brain

Check out Alex’s other books:

• Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise
• Big Ideas: 100 Modern Inventions That Have Transformed Our World
• What Defines our Limits - with Alex Hutchinson

Follow Alex on Twitter Check out Sweat Science

There has been a lot of hype around intermittent fasting for the last couple years but not a lot of decisive research or data.  Coach Bob Seebohar rejoins The Nation to help us understand what intermittent fasting is and what he knows about it and help us understand if there is any benefit for endurance athletes.

Bob Seebohar is a board certified specialist in sports dietetics, exercise physiology, and an NSCA certified strength and conditioning coach.  He is also the sports dietitian for the University of Denver women's gymnastic team and the University of Denver Athletics Department.

If you want to learn more about Bob and his services including his books, articles, coaching services, nutrition and more, visit ENRGPERFORMANCE.  He is also the co-host of the podcast Inside Sports Nutrition with Dina Griffin.

Check out the tasty healthy snacks he invented at All-Around Snack Company.

He has been on TRN a couple other times including these two great episodes:

EP 517: Eat to Train EP 583: TRAINING PRINCIPLES - Nutrition

Too often we mistake the terms "Trail Runner" and "Ultra Runner" as the same thing. They are not. In fact, running shorter distances can help us become better runners at any distance and better all around athletes.

Coach David Roche joins The Nation to talk about the benefits of running the next 5k or 10k turkey trot and how it helps us physiologically and biomechanically. It actually might be a whole lot of FUN TOO!

There are more people running ultras and especially longer ultras today. Are we moving to those longer distances too quickly? Is there benefit in running the shorter distances for a while before jumping into an event that takes all day?

David Roche is a 2-time USATF trail national champion and 3-time member of team USA. He is also part of the power duo of coaches at SWAP Running, along with his partner, Megan. They also a great book, The Happy Runner: Love the Process, Get Faster, Run Longer (you can listen to our book review with Megan and David HERE). Megan and David host a very fun and informative podcast, Some Work All Play Adventure Podcast. You can also find David as a frequent contributor at Trail Runner Magazine.

As a young runner, Steve Magness was a very fast runner, holding one of the fastest high school mile times at 4:01.  He was a model for toughness, pushing through the pain until he puked.  But this strategy failed as he continued trying to break the 4:00 barrier at the University of Houston.

Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. In his new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS Steve looks at the science and helps us learn how to be more resilient and learn how to do hard things.

We did a chapter by chapter review of this book leading up to this episode. If you want to learn more listen to these episodes:

• Part 1 - Chapters 2,5,6
• Part 2 - Chapters 3,7,11
• Part 3 - Chapters 1,4,8,9,10

Steve is the co-founder of The Growth Equation, an online platform dedicated to the understanding and practice of performance and well-being. He also co-hosts The Growth Equation Podcast with Brad Stulberg and On Coaching Podcast with Jon Marcus. You can follow him on Twitter and Instagram @SteveMagness

Andy Jones-Wilkins joins us to wrap up this great book. Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

This is the part 3 and final chapter by chapter review of Steve Magness' new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS. We encourage you to buy the book and read along as we will have follow up episodes discussing the key points in each chapter. In this episode we discuss Chapters 1, 4, 8, 9, and 10

Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. Every runner and parent should read this book. It's that good.

Our guest hosts are Andy Jones-Wilkins and Krissy Moehl.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Learn more about Krissy, preorder her book and consider her coaching services HERE 

Ryan Hall is a retired American long-distance runner.  He holds the American marathon record of 2:04:58 (Boston 2011) AND the half-marathon record of 59:43 (the first American to break the one-hour mark!)  He is a two-time Olympian and author of the recent book, Run the Mile You’re In.

Ryan joins us to talk about his transition from professional running to coaching, powerlifting, author, husband, and dad.

You can follow Ryan and learn more about

• his coaching at Run Free Training
• his web site Ryan and Sara Hall
• watch his video from the challenge “Chop Wood, Carry Water”
• follow Ryan on Instagram: @RyanHall3
• listen to his podcast Run Free

This is the part 2 of our chapter by chapter review of Steve Magness' new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS. We encourage you to buy the book and read along as we will have follow up episodes discussing the key points in each chapter. In this episode we discuss Chapters 3, 7, and 11.

Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. Every runner and parent should read this book. It's that good.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Tapering is typically thought of as a physical reduction in ones physical stresses from training.  In today's episode, we talk about the mental part of a taper - getting ready for that big day.

Todd Larsen and Bob Crowley join us to talk about Todd's recent A-Race that didn't go as planned and his analysis of why.

This is the first part of our chapter by chapter review of Steve Magness' new book Do Hard Things - Why We Get Resilience Wrong and the Surprising Science of REAL TOUGHNESS. We encourage you to buy the book and read along as we will have follow up episodes discussing the key points in each chapter. In this episode we discuss Chapters 2, 5 and 6

Steve Magness is a runner, coach and world-renowned expert on peak performance. He uncovers the science and helps us learn how to be better athletes and tougher people. Every runner and parent should read this book. It's that good.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Brad Kearns has been striving for peak performance, healthy living and fitness.  Recently his thinking of nutrition was challenged on his B.rad podcast by a guest, Jay Feldman.  We thought this was interesting enough to invite Brad back to discuss his new thoughts.  Brad might get you to rethink your nutrition and start a discussion with your running friends.

Brad Kearns is a New York Times bestselling author, Guinness World Record setting professional Speed golfer, #1 ranked USA age 55-59 high jumper, and former US national champion and #3 world-ranked professional triathlete.

Brad has written over twenty books on diet, health, peak performance, and ancestral living, and is a popular speaker, retreat host, and host of numerous online multimedia educational courses at BradKearns.com. In 2017, The Keto Reset Diet (co-authored with Mark Sisson) became New York Times bestseller, and #1 ranked overall bestselling book on amazon.com for two days. 

He promotes the importance of performing a daily morning exercise routine for a natural energy boost, improved strength, mobility and flexibility, and better focus and discipline in all areas of life.

Most runners don’t like strength training, including many of our experts in this episode.  Our experts discuss why it is important, how we can implement it into our training program and the benefits.

Michael Wardian is a great example of how strength training can help him become one of the best consistent ultra athletes with over 300 marathons and ultras.  He has many accomplishments including setting the record world record time in 7 marathons on 7 continents in 7 days and just completed a transcontinental run, “Running Home” in 61 days.  Check him out on Instagram or learn more on his web site.  Check out this video showing Mike’s three core strength exercises that you can do anywhere (dead bugs, bridge, bird dog)!

Jason Fitzgerald had to be on this strength running episode because he has a podcast and website dedicated to the subject, Strength Running.  Jason is a USA Track & Field certified coach, and frequent contributor on PodiumRunner, Runner’s World, Active, MapMyRun, The Art of Manliness, Lifehacker and others.  He has been running competitively since 1998 and competitively in the 3,000m Steeplechase.  After you subscribe to his podcast, follow him on Twitter, Instagram and Youtube.

Brad Kearns is a top endurance and multisport athlete, author, podcaster and coach.  Check out more at:

• The Primal Endurancebook
• Primal Blueprintweb site
• Rad Podcast
• Primal Endurance Podcast

Alex Hutchinson has studied and written about strength training  at Outsideonline.  Here are some articles you might be interested in:

• a general grab-bag of info about strength training
• the link between strength training and running economy
• strength training and longevity
• figure out how many reps to do based on subjective effort

Alex is an avid runner and author.  We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance.

Professional Headmaster and 2nd place finisher of the 2005 Western States 100, Andy Jones-Wilkins, join us to write the latest edition of Audio Magazine. The Authors dug deep to come up with topics that will keep you up to date and informed about trail running.

Since there was so much trash talking leading up to this recording, we kindly ask our listeners to rank the magazine articles best to worst. Click this link to participate in the poll. There might be some high stakes and bragging rights based on the results, which, of course, we will share with The Nation.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Runner, Coach, and Author Matt Fitzgerald has a new book out, On Pace, Discover How to Run Every Race at Your Real Limit.

If you go to the link you can get the first chapter for FREE!!!!

Matt helps us undersand why pacing matters, why it is difficult to do, and how to become better at it.

Find out more about Matt: - Matt's primary web page - Matt's training page with coaching plans

Aid Stations are so important at a race.  They have evolved with trail running over time combining medical help, shelter, therapy, and all-you-can eat buffets. Sarah Lavender-Smith joins us to discuss how they have evolved and how to use them efficiently.

Here is her article that spurred the discussion.

Check out all her newsleter, Colrado Mouintain Running & Living

Check out on of Sarah's fall races, Hanging Flume 50K

We encourage you to check out all of our partners and their excellent products and services.  A new one we want to make you aware of is Wonderful Pistachios.  It might be your newest and favorite trail snack.

Sports Nutrition expert, Ashley Reaver, rejoins The Nation to discuss 5 additional biomarkers that endurance athletes should be aware of.  These biomarkers can help (or hinder) functions within the body like buiding red blood cells, help in recovery, energy and other body functions.

Biomarkers help us understand what is going on inside our bodies.  Ashley helped us understand the top 5 biomarkers in a previous episode.    In this episode identifies five additional biomarkers, why they are important, what is the normal range and what can we do to correct them if they are outside the normal range.

Ashley Reaver is a registered sports dietician with a masters in Nutrition Science and Policy.  She offers nutrition counseling in her private practice and a full-time teacher of nutrition and dietetics courses at the University of California, Berkeley.  She is also the lead nutritional scientist at Inside Tracker.

We encourage you to check out all of our partners and their excellent products and services.  A new one we want to make you aware of is Wonderful Pistachios.  It might be your newest and favorite trail snack.

We all are part of The Nation. What does that mean. How does The Nation look? What gear do we use? There have been a few surveys conducted in 2022 that help us understand.

• Check out the ITRA Survey
• ATRA also conducted a Survey

We encourage you to check out all of our partners and their excellent products and services.  A new one we want to make you aware of is Wonderful Pistachios.  It might be your newest and favorite trail snack.

Endurance runners love to eat!  However nutrition for endurance running can be a moving target.  Experimentation is key and once you think you have it figured out, you don't.  We found four nutritional experts to help us understand more about nutrition.  

• Meredith Terranova, experienced ultra runner, swimmer and athlete with a degree in Human Nutrition and Consumer Science.  Check out her website with coaching options.
• Matt Fitzgerald, Athlete, Coach, Author and Speaker is a certified sports nutritionist including many on nutrition.  Check out his new running camp concept, Endeavorun
• Stephanie Howe is a PhD in Nutrition and Exercise Science and elite athlete.  Check out her coaching and web site with many great recipes
• Bob Seebohar is a board certified specialist in Sports Dietetics and former director of sports nutrtition for the University of Florida and served as a sports dietitian for the US Olympic Committee.  Hire him as a coach

Elite runner, Tim Tollefson, had a great spring training and racing leading up to his A-race, the Western States 100 Endurance Run.  His expectations were high and many thought he would be able to best his 2021 fifth place finish.  Tim joins us to shares what he experienced and the lessons he learned. 

Be to check out and register for Tim's Mammoth Trail Fest on Sept 22-25, 2022.

We encourage you to check out all of our partners and their excellent products and services.  A new one we want to make you aware of is Wonderful Pistachios.  It might be your newest and favorite trail snack.

Do you have a hot adventure or race you are preparing for?  Corrine Malcolm helps The Nation understand what we can do to improve our chances for success.

Corrine breaks down these science-based strategies for getting cool before your adventure and staying cool when you are running.

We reference her article from iRunFar she wrote.

Find out how Corrine can become your Coach

Follow Corrine on Instagram and Twitter

Do you have an adventure or race at high altitude this summer?  You will want to listen to Coach Ian Sharman teach us about the ins and outs of how to adapt most effectively.

Ian has experience at altitude.  He is a four-time winner of the high-altitude Leadville 100 (lowest point is over 9000' and climbing up to 12,532').

We talk about

• when do you need to consider acclimatization
• where to train
• how to train
• how soon should you be at the event
• what if you don't have time to spend at altitude

Check out his article "High Altitude Training" in Ultra Running Magazine

Find out more about Sharman Ultra Coaching

What are the biggest misconceptions that endurance athletes have about nutrition?  Dr. Patrick Davitt, Assistant Professor of Kinesiology and Program Director for Exercise Physiology at the Saint Joseph's University, joins us The Nation to help us understand some important information about nutrition as it relates to endurane sports.  Patrick has practical experience as an avid and accomplished member of our community of trail runners!  Should we taper our nutrition prior to a race?  Can we train our gut similar to our cardiovascular system?

Find out more about Dr. Davitt at CTW Endurance

One of our favorite topics at TRN is sleep. Sleep is the time our bodies adapt to the training stimulus.  Alexey Guzey, a researcher, writer and co-founder and executive director of New Science joins us to shed more light on this important part of our training.  We cover many topics like:

• What are the myths of sleep?
• Why do we sleep?
• Is it OK to feel sleepy?
• Should we get as much sleep as our body wants?
• Can we over sleep?
• Can we bank sleep?
• Can we catch up on sleep?
• Depression and sleep

Check out this past episode about Matthew Walker's book, "Why We Sleep"

Take a look at a couple of Alexey's articles on sleep:

Thesis on Sleep Alexey's take on Matthew Walker's book, "Why We Sleep"

You can learn more about Alexey at Guzey.com, follow him on twitter or learn more about New Science

Western States 100 is this weekend.  International runners represent nearly 1/3 of the entrants.  We recorded this episode live with these international runners at a local running store in Auburn California, The Aid Station.  Course experts, Tim Twietmeyer and Ian Sharman join us to help these runners understand the course and how to develop a strategy for success.  Many of these strategies can translate into your trail adventures and races.

HERE is a link to a course map and elevation profile.

Link to Joe Uhan's iRunFar articles: - The Western States Killing Machine - Part 1 - The Western States Killing Machine - Part 2

Sharman Ultra Coaching

Merry Statesmas!

They 2022 running of the iconic Western States 100 is next weekend.  We sit down with Andy Jones-Wilkins to get his take on this year's race.  There will be 385 amazing stories from each of the starters this year.  We highlight some of the ones that you might want to watch unfold.

Joe Uhan's iRunFar articles, "Western State Killing Machine": Part 1 & Part 2

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Scotty Mills, Coach Jimmy Dean Freeman, Coach Meghan Canfield, and Andy Jones-Wilkins share their wisdom as racers and pacers.  What makes a good one?

Here are some previous episodes we have done on pacing:

• Pacing: How to Be the Best Pacer with Victor Ballesteros
• Pacing and Crewing with Dominic and Katie

Check out SoCal Coyotes

Check out Meghan's coaching site

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

It has been a while since the last publication of the Audio Magazine.  We invited some of our favorite witty guest to make it fun.

Each person comes with a title of their article. The other participants guess what the article is about and then we discuss.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Warren Pole,  one of the founders of 33 Fuel. They recently started a podcast that is devoted to endurance fueling: 33Fuel Podcast

Biomarkers help us understand what is going on inside our bodies.  There are many that are very important to endurance athletes.  In this episode Ashley Reaver helps us identify five of these biomarkers, why they are important, what is the normal range and what can we do to correct them if they are outside the normal range.

Ashley Reaver is a registered sports dietician with a masters in Nutrition Science and Policy.  She offers nutrition counseling in her private practice and a full-time teacher of nutrition and dietetics courses at the University of California, Berkeley.  She is also the lead nutritional scientist at Inside Tracker.

2 of the 7 books Rob has written:: - Puke & Rally: It's Not About the Setback, It's About the Comeback - listen to our episode on the book HERE - No One Gets There Alone

Check out  - Dr. Rob's web site - Puke & Rally web site - His podcast, "15 minutes of Mental Toughness"

Find him at

• Twitter
• Facebook
• Instagram
• YouTube

Rob is running the Dances With Dirt 50K this weekend! He will be the one smiling!

Our experts for this episode are Ian Sharman, Krissy Moehl, Dr. Phil Maffetone, and Ellie Greenwood.

Links:

• Dr. Phil's Big Books:
  • Big Book of Health and Fitness
  • Big Book of Training and Racing
• Dr. Phil's web site
• Sharman Ultra Coaching
• Krissy Moehl's web site
• Phil Maffetone's music site

Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching. Adam's social channels: Instagram, Twitter, Facebook

• Why Cyclists Can Handle Heat Better than Runners
• New Data on How Your Arm Swing Affects Running
• Do Endurance Athletes Get More Cavities?

Alex Hutchinson is an avid runner and author.  We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance. Previous Podcasts where we discuss the specific chapters of Endure:

• Podcast #1:   The Unforgiving Minute, The Conscience Quitter, Heat, Belief
• Podcast #2: The Central Governor Theory, Pain and Training the Brain
• Podcast #3 : Oxygen, Fuel, and Zapping the Brain

Check out Alex’s other books:

• Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise
• Big Ideas: 100 Modern Inventions That Have Transformed Our World
• What Defines our Limits - with Alex Hutchinson

Follow Alex on Twitter Check out Sweat Science

Our good friend and running doctor, Mark Cucuzzella, joins us again to discuss common medical issues that you might experience on the trail, causes and treatments.

• Dr. Mark's Run for Your Life Podcast
• Dr. Mark's book, "Run for Your Life"

Make sure you watch his 8:25 Video that show the principles of natural running.

Be sure to spend some time learning at The Natural Running Center web site.

Visit Two Rivers Treads running store either in person or call them and ask them some questions!

1. Sleep
2. Nutrition
3. Strength Training (you don’t have to have a gym membership)
4. Stretching
5. Taking it easy on easy days
6. BONUS – Pacing

Visit her mental performance page at Strive Mental Performance

Check out

• Max King's runnning camp
• Sabrina's coaching

Check our Leki, if you want the best poles on the trail.

Runner, coach, certified nutritionist and author Matt Fitzgerald teams up with the coach of the Hoka Northern Arizona Elite team, Ben Rosario, to help us understand how the pros run.  In their new book, they help us understand that we can reach our potential if we include some of these training techniques and strategies.

Matt has been on TRN ten previous times including the episode we referenced, How Bad Do you Want It?

Find out more about Matt and coaching at 8020endurance.com 

We've all heard the saying, "Ultra running is 90% mental and the rest is in your head". Addie Bracy a sports and performance phychologist rejoins The Nation to dive deep into this oft-times neglected part of our training.  We discuss mental toughness and how it correlates to performance, mental distractions, and how to get into the "zone".

Check out her book, book, Mental Training for Ultrarunning: Your Psychological Skills for Ultra Success

Visit her mental performance page at Strive Mental Performance

Ian Sharman, Liza Howard, Hillary Allen and Addie Bracy  are all excellent technical trail runners and share their knowledge with us.

Learn more about mental training at Addie's web site: strivementalperformance.com

or her new book, Mental Training for Ultrarunning: Your Psychological Skills for Ultra Success

FInd out more about Hillary Allen HERE

Find out more about Liza Howard HERE

Check out Liza's great camp for veterans and their families HERE

LINK to Hillary's web site

Get her Book, Out and Back: A Runner's Story of Survival Against All Odds

Sometimes we just have to have a light fun episode.  We invited Andy Jones-Wilkins to join us on a new type of episode, Spin the Bottle, a randomized vocabulary game.  Join us and play along.

We referenced AJW's postmortem episode shortly after his first DNF. HERE is that episode.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Dr. Roche is an MD and current PhD candidate at Standford University working on epidemiology, focused on population health and genetics for athletes, spedifically women.  she is also a freaking fast runner:

• 2016 USATF Trail Runner of the Year
• 5-time national champion
• North American Mountain Running Champion
• 6-time member of team USA

She is the co-author of, The Happy Runner: Love the Process, Get Faster, Run Longer and co-host of the popular podcast, "Some Work, All Play"

You can also hire her or their coaches at SWAPRunning.

Check out this past episode with Megan and David about their book.

Megan Roche: Consistency in Speed Happy Running Coaching Some Work, All Play podcast Book: The Happy Runner: Love the Process, Get Faster, Run Longer

David Roche: Consistency in aerobic development

Emily (Harrison) Torrence: Consistency will help you run injury free Sundog Running Coaching, Running camp and Racing

Ian Torrence: Consistency and goal setting-both within a season and within an event

Be sure to listen to his complete story on UtraRunning History Podcast.

Davy Crockett, the host of the podcast, "Ultrarunning History" joins us to help us understand our community’s history and helps us better understand our tribe's culture. 

Davy has run over 100 100-mile finishes since starting in 2004.  He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame.

You can learn more about Davy and his many works at Ultrarunninghistory.com 

Learn more about Krissy, preorder her book and consider her coaching services HERE 

Are you looking to begin running?  Are you having trouble with consistent running?  Are you wanting to take your running to a new level?  This episode will help.

Adam Kimble recommended the James Clear Book, Atomic Habits, to us a few months ago.  We read it and realized there are many tools in this book that can help us develop habits that will propel us to becoming better runners.  

Here is the episode where Adam introduced us to the book: EP 541: Improving Performance Through the Aggregation of Marginal Gains

In 2022, we will be doing a monthly episode focused on Training Principles.  In this episode, we start with the principle of Quality Training.

We have invited four experts to give their take on quality training:

Sally McRae: strength training = injury prevention Sally's Web site

Patrick Reagan: disciplined recovery runs Patrick's coaching site

Adam Kimble: variety Adam's coaching site

Ian Sharman: have a purpose Ian's coaching site

David Horton is a 5-time finisher and won the first two Hardrock 100 races.  He has competed in over 160 ultras with 40 wins. He is one of 14 finishers of the iconic Barkleys Marathon.  But wait, he has also set speed records on the Appalachian Trail, Pacific Coast Trail and one of the fastest transcontinental runs.  David is a Professor of Health Sciences at Liberty University where he shares his passion for endurance sports with its students and encourages them to aspire to more.

In this episode David shares some of his philosophies and passion for trail running.

David also directs the Hellgate 100k.

Listen to our first interview with David back in 2014 at the Hardrock 100

"You're off to Great Places, today is your day! Your mountain is waiting, so...get on your way!" - Dr. Seuss

Trail running is more than exercise, it is moving meditation with nature.

Do you want some of this? Are you considering trail running? You might have some apprehensions.

In this episode we talk with long time trail runners Brian Metzler and Doug Meyer about trail running basics from where to find a trail to running gear, fueling and safety.  Their stories and step by step process will give you the knowledge and confidence you need to begin your journey on the trail.  Already a long-time veteran?  You might be able to recall some of the stories where you learned the importance of hydration, fueling, alluding bears, etc.

Doug and Brian recently published, "Trail Running Illustrated: The Art of Running Free", a great reference for anyone that enjoys or wants to enjoy the trail.

Here are the links to Brian's previous episodes:

• Kicksology: They Hype, Science, Culture & Cool of Running Shoes
• Pack Burro Racing - A Kick in the Ass

Since it is gift-giving season, we thought we would throw out some ideas to The Nation in a unique way, by doing a gift exchange with Andy Jones-Wilkins!

Here are some of the gifts:

• Book, Running & Being by George Sheehan
• Sundial 
• Snittens
• Holy Hiker Bidet
• Petzl Iko headlamp
• A race bib/entry

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Patrick Reagan has twenty years of running experience and had been coaching endurance athletes for ten years.  But in 2021 he found himself in a funk that he couldn't figure out.  In this episode, Patrick explains that his increased fatigue and changing emotions were a result of low ferritin and iron levels.  He reveals what changes he made and how he is coming back to his real self.

Patrick runs professionally for Hoka One One and GU Energy Labs.  Here are his recent accomplishments:

• 2017 finished 12th at Comrades Marathon in South Africa
• 2017 first 100-mile @ Javelina Hundred, won and set course record in 13:01.14 AND defended his title in 2018 and 2019
• 2019 USATF 100-mile champ and CR at Brazos Bend 100
• 2019 1st WS100 (8th place)
• 2021 19th WS100

Be sure to check out his new coaching website. 

Lives in Savannah, CA with wife Adrienne, 2 dogs and 2 cats

Bon Courage is an essential French expression for offering verbal support before or during a difficult task.  Similar to the English, "good luck" but with a twist.  Luck is outside of our control, where courage is something we can control.

Returning Guest,Hillary Gerardi, joins us to discuss her philosophy of building courage with "little c's and BIG "C's".  

Dr. Gordon Harvey is a Professor of history at Jacksonville State University.  He is also a seasoned ultra runner with dozens of finishes under his belt.  He has a pendant that says, "Memento mori and memento vivere" - Remember that you must die, and remember to live.

Gordon joins The Nation to talk about his recent experience training and running the Pinhoti 100.  This was a race to prove that his first 100-mile finish wan't a "fluke".  But there were obstacles and set backs in his training, including a heart attack and surgery less than one year before the race.  Gordon shares his not-so-unique story with us and helps us understand and cope with the process and the result.

Read more about his Pinhoti 100 journey HERE

Be sure to sign up for a 30-day free trial of Open, a mindfulness studio by going to Open-together/trn and using the code TRN

Our first live recording where Nation Members could join the audience and listen while we record & ask any questions they have for Don, Scott and frequent-guest Andy Jones-Wilkins.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Ultrarunner and Psychologist, Jill Colangelo, recently published her thesis discussing the relationship of mental health and ultra endurance sports.  Some of you may have even participated in her study!  We discuss how prevalent mental illness is in our sport and how we can balance our passion with healthy living.  You can read her paper HERE.

For more information or to talk with Jill visit her web site.

The central governor theory is based around the premise that the brain will override your physical ability to run and “shut the body down” before you're able to do serious or permanent damage to yourself.

Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO.

Topics we cover in part 2:

• The central governor has a purpose and we have to listen to it.
• Learned pain patterns
• You become more sensitive to common pain points. Your governor becomes hyper sensitive, and more threatened.
• Can you "synthetically mask" the central governor? 
• Does the governor actually know whats going on? 
• Can your central governor fail you? Can that work to your advantage?
• Can you train your central governor with Psychology?
• PMA goes a long way.
• What's happening to the governor when we have peaks and valleys in our run?
• Maybe it's a committee of governors...
• What is the something that all the top runners have in common that amazes you?

We referenced the article Joe wrote in irunfar

The central governor theory is based around the premise that the brain will override your physical ability to run and “shut the body down” before you're able to do serious or permanent damage to yourself.

Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO.

Topics we cover in part 1:

• What is the central governor
• What the central governor does. Tries to determine how much output can the body give without catastrophe.
• The central governor depends on all systems of the body. There's the role of the different peripheral systems and then the central brain. Everyone's Different.
• How close to catastrophe does the central governor shut down the body?
• How can we have a better relationship with our governor.
• Which is easier to train; the peripheral systems or the brain?
• Does the central governor fall out of shape?

We referenced the article Joe wrote in irunfar

Here are the items we talked about

• Running Shoes - HERE is the article Don referenced
• Ibuprofen - HERE is the story AJW referenced
• What are your Cues?
• Why are we offended by the term Jogging?
• Knowing the trail
• The Awe Run.
  • HERE is the article from Psychology Today about Awe Walks.
  • HERE is the podcast episode Scott mentioned where he learned about Awe Walks

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Adam Kimble and Strava Co-Founder, Mark Gainey, were recently talking about Eliud Kipchoge's attempt at the sub 2-hour marathon.  They focused on every little detail that his team worked on improving. These small improvements can make a big difference.  How can we implement this strategy in our lives?  

British Cycling Team Performance Director, Dave Brailsford, did this with the team back in 2003 turning their mediocre winless team into a powerhouse of competitors with his philosophy of the "aggregation of marginal gains": tiny margins of improvement in everything they did.

Read more about the British cycling team from James Clear HERE

Check out Adam Kimble's new running journal, "Chasing Twilight" he wrote with Connor Crouch and Jim O'Brien

Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching. Adam's social channels: Instagram, Twitter, Facebook

Check out this super 30-day trial to Open, a mindfulness studio

Trail Runner Nation friend and frequent guest, Dr. Phil Maffetone, helps us understand that health isn't a simple byproduct of fitness; that fitness can be improved with better health.  He explains how we can become healthier and more fit athletes.  We refer to an article, "Athletes: Fit but Unhealthy".

Other references:

• Get the Maffetone App HERE
• Take the 2 Week Test
• Get a taste of Dr. Maffetone's best articles HERE

Keep listening past the credits for a song from Phil's most recent album, Outlier. Learn more about Phil Maffetone's MUSIC

We had a fun Bonus Miles discussion with Phil that you can access as a Patreon Ambassador level or higher.

Support the podcast by supporting these great partners:

• Athletic Green's AG-1
• XO Skin's 'Socktober' sale.  Use code 'TRN15' for discounts on non-sale items
• Native Deodorant and use the code 'Trail' for 20% off your first order
• Other deals here

Previous episodes with Dr. Maffetone:

• Get Stronger with Dr. Phil Maffetone
• Why is Weight-Loss so Difficult Even for Runners? Dr. Phil Maffetone
• Daydreaming is Healthy for Runners
• Dr. Phil Maffetone Unplugged
• Dr. Phil Maffetone was RIGHT all along!
• Take Your Shirt Off and Get Some Vitamin D - with Dr. Phil Maffetone
• Phil Maffetone: How can Rhythm Improve Your Efficiency?
• Breaking the 1:59 marathon with Dr. Phil Maffetone
• Dr. Phil Maffetone - Building a Better Athletic Brain
• Phil Maffetone transcribed!
• Eat to Win with Dr. Phil Maffetone.
• Dr. Phil Maffetone - Speed up by slowing down

Dr. Mark Cucuzzella and Dr. Ryan Green are runners, experts on running form AND owners of specialty shoe stores.  We enlist their help to teach us how to choose the right shoes:

1. Find a credible store and fitting expert
2. Step & Feel
3. What is the right size?
4. Use all your senses to feel the fit
5. Orthotics?
6. Color matters
7. Magic will happen when you take off your shoes

References:

• Contact Dr. Green at his web site or visit his web site: Varsity Running
• Dr. Mark's Run for Your Life Podcast
• Dr. Mark's book, "Run for Your Life"

• Holowka, N.B., Wallace, I.J. & Lieberman, D.E. Foot strength and stiffness are related to footwear use in a comparison of minimally- vs. conventionally-shod populations. Sci Rep 8, 3679 (2018). https://doi.org/10.1038/s41598-018-21916-7

  Cudejko, T., Gardiner, J., Akpan, A. et al. Minimal shoes improve stability and mobility in persons with a history of falls. Sci Rep 10, 21755 (2020). https://doi.org/10.1038/s41598-020-78862-6

Make sure you watch his 8:25 Video that show the principles of natural running.

Be sure to spend some time learning at The Natural Running Center web site.

Visit Two Rivers Treads running store either in person or call them and ask them some questions!

One of the new devices for athletes that is getting some buzz are continuous glucose monitors (CGM), a small adhesive patch with a tiny filament embedded in the flesh.  This device is designed to track your blood sugar levels.  Could this be the next technology that helps runners avoid bonking?  Author, runner and regular TRN guest, Alex Hutchinson recently tried out one of these devices and shares his experience.  Read his recent article, "A Real-Time Fuel Gauge for Endurance Athletes" in OutsideOnline 

Alex Hutchinson is an avid runner and author.  We did a series of podcasts on his book, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance

• What Defines our Limits - with Alex Hutchinson

Follow Alex on Twitter

Check out Sweat Science

Most of us inevitably recruit a team that support our running.  This could be a running partner, coach, crew, pacers, etc.  One key teammate that you might consider is an Athletic Trainer.  

Guest co-host, Krissy Moehl, shares her experience with having someone on her team that helps maintain her body through activation, recovery and treatment.

Kerry Gustafson is owner of Prime Sports Institute, an athletic training facility providing a team approach to health care in Bellingham, Washington.  Kerry explains that athletic trainers are the "point guard" for your care.  Traditionally these athletic trainers are found on the sidelines of collegiate or professional sports teams.  Now their services are available for the amateur runner!

To find an athletic trainer near you, try Go4Ellis. 

Check out Prime Sports Institute's online Yoga for runners program or call for a remote consultation.

Follow Prime Sports Institute on  Instagram Youtube

Support Trail Runner Nation by becoming a Patreon supporter

Andy Jones-Wilkins joins to talk about seven simple rules to consider for a successful long run.  This list is not comprehensive and we may have follow up episodes.

1. Don't run a single hill (the definition of a hill varies by fitness level)
2. Run all downs, (unless the hill taxes the knees, quads, or risk a fall)
3. Start early with a purposeful walk/run rhythm.  Keep the body fresh, do not put yourself in a catch up position.   EVERY time you shift from a run to a walk, use this mantra, "Walk with purpose!"   Walking with a purpose is effective and a strategy.  
4. Manage the aidstations, show up with a plan. .  Let a volunteer fill your hydration. Next, take care of your gear and medical.  Select your fuel, eat it as you walk out.  (No loitering)   You cover an enormous amount of ground when you purposefully walk.  
5. Monitor anything that feels slightly off; calories, hydration, electrolytes, salt on face, salt on shirt, color of urine, cramping, stomach, apply lube to anything hot (chaffage) and listen to negative mental chatter.  Negative chatter is your body's way of telling you that you need to change something, if you push through the early warning sign, catastrophe is around the corner.
6. Give yourself permission to back off your effort and recapture anything that isn't working or needs correcting. Most issues can be solved by backing off the pace.  Give it time and you can return to your gameplan.  SCOTT has a story for this one
7. Trust your math.  Stay with your plan.  Worrying requires energy.  You need that energy to finish the run.   (Do all the math before the run)And share it with your crew/pacer

Don's video from Moab 240 we mentioned

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Trail Runner Nation began in November of 2011 with a singular purpose or WHY: To share knowledge with our Nation of runners that will help them become better runners, run longer. In this candid conversation, Don and Scott talk about how this WHY was formed and how it has guided the podcast: from choosing guests and topics.

We credit this clarity to a book by Simon Sinek, "Start with Why". We highly recommend it to everyone that might be looking at life or projects that are a little blurry. As an appetizer, please watch Simon in his 18-minute Ted Talk from 2010.

Please consider supporting these great partners of Trail Runner Nation that sponsored this episode:

• Janji
• UCAN

Kilian Jornet, 33, is one of our generation's greatest endurance athletes.  He is a six-time Skyrunner World Series champion, and has stood atop the podium at trail races around the wold, most notably the Ultra-Trail du Mont-Blanc, Western States Endurance Run, and Hardrock Hundred Mile Run.  Jornet has set fastest known times on mountain peaks from the Matterhorn to Mont Blanc and holds numerous ski mountaineering records.

Guest Hosts Anna Frost and Stephanie Howe speak with Kilian from his home in a quiet Norwegian village where he lives with his wife, noted trail racer Emilie Forsberg, two daughters, a labradoodle, eleven sheep and a menagerie of farm animals.

You will find that Kilian is humble and thoughtful.  You will find out where he ranks a 24-hour track run on his "fun scale".  He is passionate about our environment and brining up his family and teaching future generations about how to keep the planet safe.

Check out Kilian Jornet Foundation

Please check out our partners for this episode:

• XO Skin
• UCAN
• PATH Projects

One thing most runners have in common is that we will inevitably puke: literally and figuratively.  How do you react to these situations?  Dr. Rob Bell is a certified Mental Performance Coach with years of academic research and real-life coaching experience.  He will help us to put these situations into perspective, frame them and then use them to propel us to improved performance and fulfillment.

Dr. Rob Bell's seventh book, Puke & Rally: It's Not About the Setback, It's About the Comeback

Check out

• Dr. Rob's web site
• Puke & Rally web site
• His podcast, "15 minutes of Mental Toughness"

Find him at

• Twitter
• Facebook
• Instagram
• YouTube

Thank you for all our partners.  This episode is brought to you by 

• XO Skin
• Goodr

If you like this episode and would like to support us with a gel or two, visit our Patreon link

Badwater 135 mile race is dubbed the world's toughest footrace.  It begins at the lowest elevation in the USA (280 feet below sea level) and runs over three mountain ranges in the blistering heat of Death Valley, climbing 14,600' to end at the portal to Mt. Whitney.  Some of the greatest ultra runners have run this race.  This was Sally McRae's second attempt.  In 2018 she finished a personal-disappointing seventh place.  This year she won and won big.  She joins co-host Krissy Moehl to discuss her training journey, what drove her to the win and how she is recovering.

Joe Grant has run and raced around the world and created some amazing adventures in his home state of Colorado.  Guest hosts Anna Frost and Stephanie Howe find out more about what makes Joe tick and why he feels running is an art.

• Joe's move, The Middle Way
• Find out more about Joe's adventurous life
• Joe's adventure to bike to and then summit all of Colorado's 14ers (peaks that are over 14,000' in elevation)

• Anna's web site
• Anna's Trail Run Adventures
• Stephanie's web site
• Stephanie's Threshold Expeditions

Our Coaches, Krissy Moehl , David Roche and Ian Sharman join us to talk about some of the lessons that were learned from the 2021 Western States 100 race that might help you improve your performance.

You can find out more about Krissy: - Krissy Coaching services - Krissy's book, "Running your First Ultra"

Ian Sharman can be found at - Sharman Ultras coaching services - Ian's podcast, "PodiumRunner Endurance Podcast"

David's stuff - David and Megan's coaching at SWAPRunning - Their book, "The Happy Runner" - David and Megan's podcast, "Some Work, All Play"

Visit our partners XO Skin - get 15% off with code "TRN" Run The Alps - guided and self-guided support tours of the Alps and Dolomites!

Mimmi Kotka is a world class runner that lives part-time in the Chamonix Valley with her husband Toni and dog Enzo, giving tours of the mountains at Run the Alps.  Mimmi has won or been on the podium at a number of major trail races around the world. That list includes first place at the 101 km CCC and 121 km TDS races in Chamonix, France. She is a member of the Swedish National Ultrarunning Team.

Mimmi isn’t just a trail runner, either. She also has an advanced degree in Nutrition, and is a partner in Moonvalley. She has a fun sense of humor, and always has interesting insights to share on trail running.

Mimmi joins Anna and Stephanie to talk about her passions, her unconventional lifestyle and her struggle and triumph over RED-S (Relative Energy Deficiency in Sport)

• Stephanie's web site
• Stephanie's Threshold Expeditions
• Anna's web site
• Anna's Trail Run Adventures

Make sure to get your FREE sample pack of UCAN by clicking HERE

Check out the trail-designed PATH Projects gear

This week's podcast (Friday) will be hosted by two of our favorite guests, Anna Frost and Stephanie Howe.

Be sure to check out these links to their coaching and their events coming up:

• Stephanie's web site
• Stephanie's Threshold Expeditions
• Anna's web site
• Anna's Trail Run Adventures

It is no surprise that world-class athletes couldn't get to their level without a strong mental game. It could be argued that you need a strong mental game to push beyond your personal limits to a new plateau. 

Recent research reveals exactly how they do it - and now we can learn that formula and incorporate it into our athletics and other areas of our lives.

Noel Brick, PhD, research phycologist of endurance athletics and Scott Douglas, contributing writer for Runner's World, co-authored the titled book and help us understand how we can learn from these athletes to improve our performance on and off the trail.

Last week to register to win 1 of 10 pair of BOA Fit System powered La Sportiva Cyklon shoes.

Get 15% off XO Skin gear HERE by using code TRN at checkout

We invited Ryan Montgomery on our podcast to do a "Golden Nuggets" episode. Like some trail runs take interesting twists and turns and you end up discovery new and exciting vistas, our conversation turned to a fun and educational place. Our Soundman Ryan did a great job editing in the fragmented discussion. We hope you enjoy and will share it with other.

Ryan Montgomery started his running career in middle school while living in Alaska and continued throughout high school. He ran his first marathon at age 15! Ryan discovered trail running while attending college in Utah and quickly became a top performer. He has broken the 13-hour mark for running the 100-mile distance in 2019 at the USATF National Championships and will be representing Team USA in the 24-hour World Championships in 2021. Ryan is also an outspoken advocate for the LGBTQ+ community.

Ryan runs for Altra and coaches with Mountain Endurance Coaching.

Register to win a pair of La Sportiva Cyklon shoes powered by Boa Fit Systems

Make sure to get your FREE sample pack of UCAN by clicking HERE

Check out the trail-designed PATH Projects gear

After our Western States 100 Prognostication episode, we kept the recording button pushed and this is the discussion.  We get a short race report from AJW on his Bighorn 100 race last weekend. 

Ambasedor Level Patreon members get all our bonus miles.

Western States 100 is the first high profile race that is being held since the pandemic cancelled racing around the world.  We sit down with Andy Jones-Wilkins to get his take on this year's race.  There will be 320 amazing stories from each of the starters.  We highlight some of the ones that you might want to watch unfold.

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Make sure to get your FREE sample pack of UCAN by clicking HERE

Register to win a pair of La Sportiva Cyklon shoes powered by Boa Fit Systems

Get 15% off your order at XO skin using the code TRN

This is an important episode and we are fortunate to have a friend, Cory Reese, join us to talk about depression.  Cory is an accomplished ultra runner and author of three books:

• Nowhere Near First
• Into the Furnace 
• Stronger than the Dark

Cory introduces us to his friend and physiology expert (and ultra runner), Catherine Van Tassell, social worker, PA with experience in psychology at the University of Utah.  She is also a master trainer for iFIT Mind.

This episode should help everyone listening.  If you suffer from depression, know someone who is, wonder if you are, or just want to help anyone that might need it.  This podcast is for you.  

If you are in need of help, please reach out to your family friends or running community.  We love you and want to help.  If you have thoughts of suicide, please call the National Suicide Prevention Lifeline at 800-273-8255 anytime 24/7.

Get your free UCAN sample pack here.

The world did not come to an end at the 2021 World's End 100K last week. Andy Jones-Wilkins experienced his first DNF after successfully completing 184 ultras prior.

Read more about AJW's race in the Tap Room at iRunFar

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Get your free UCAN sample pack here.

This is the first of a new series of episodes called NuggetCast.  Andy Jones-Wilkins joins us to explain what a NuggetCast is and to help kick off the first episode.

This episode's nuggets are:

• Train the mind
• Throw out the ego
• Be Prepared

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

In running failure might manifest itself as a DNF at a race or a failed workout. Many of us are programmed to believe that failure is bad. In this episode, we will challenge that fallacy and talk about how failure is part of the design process of becoming a better runner and human.

Returning guest, Adam Kimble joins us with a couple friends, Jim O'Brien and Connor Crouch to recount a discussion they recently had on a run about DNFs and failures.

Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching.

Adam's social channels: Instagram, Twitter, Facebook

Mentioned on the episode: Desert Runners Movie

We all love a good story about trail running. In Dean Karnazes' latest book, "A Runners High - My Life in Motion", he tells stories that you will easily draw you in and might remind you of similar situations that you might have been in. The stories will make you laugh, questions our sanity as runner, and make you think about life and running.

Listen to Dean's previous episode, "Who is Dean Karnazes?"

Dean is an accomplished author of four other best sellers:

• UltraMarathon Man - Confessions of an All-Night Runner
• 50/50: Secrets I Learned Running 50 Marathons in 50 Days - and How You Too Can Achieve Super Endurance!
• Run! 26.2 Stories of Blisters and Bliss
• The Road to Sparta: Reliving the Ancient Battle and Epic Run That Inspired the World's Greatest Footrace

To learn more about Dean, visit his web site: Ultramarathonman.com

This past year has broken from the normal and thrown some curveballs, challenges and outright disappointments to our lives inside trail running.  We thought it would be a good discussion to talk about the state of The Nation, the trail running community that we all enjoy and love.

Andy Jones-Wilkins joins us to talk about some of the changes and what that may mean to our sport.

Links of interest: Ultrarunner Magazine's article from 2017 written by 9 important races in the US, "Why We Won't Pay: UTMB, ITRA and the 'Pay For Points' Racket" 

AJW's Taproom article, "Forty-One Years at the American River 50 Mile: The Longevity of Tim Twietmeyer

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

This week on Trail Runner Nation, we have a special edition of our podcast. UTMB race co-founder Michel Poletti joins us from Chamonix, France, along with four other guests, from Bellingham, Washington, to Boulder, to Chamonix. The topic? A new partnership announced today between the iconic triathlon brand and what is perhaps the world’s most famous trail race.

Trail Runner Nation was one of the first media outlets in the world to receive the news. We taped this show Tuesday night, Chamonix time, and held it until the embargo expired at 4 am east coast time, Thursday, May 6.

We’ll continue to cover this story in future podcast episodes, as it evolves. For now, you can check out highlights of our conversation on our Trail Runner Nation Youtube Channel, and read a summary of highlights in this blog post on our web site.

What’s your opinion of this news? The Trail Runner Nation conversation continues in the new Trail Running Community at Ultrasignup. Check it out HERE.

Our Guests: Michel Poletti is one of the founders of the UTMB race, along with his wife Catherine. Prior to that he ran a technology company, and organized an international hang gliding contest in Chamonix. He is an avid trail runner who for many years would run the 121 km UTMB TDS race with a radio so he could both race and help manage the event. He lives in Chamonix, France. 

Krissy Moehl is a Patagonia-sponsored trail runner. She won the first edition of UTMB in 2003, and won again in 2009. She coaches trail runners and is author of the book, Running Your First Ultra. Find out more at krissymoehl.com. She joins us from Bellingham, Washington.

Hillary Gerardi has set course records around the world on highly technical skyraces. She recently established a woman’s record on the Haute Route ski from Chamonix, France to Zermatt, Switzerland. She is sponsored by Black Diamond Equipment. Originally from Vermont, she lives in Chamonix full time now and joins us from there. 

Brian Metzler is one of the founders of Trail Runner Magazine and continues as a Contributing Editor. He is co-author of the upcoming book Trail Running Illustrated and writes for numerous magazines and websites. He joins us from Boulder, Colorado. 

Adam Chase is President of the American Trail Running Association, Captain and Manager of the Brooks off-road running team, and co-author of The Ultimate Guide to Trail Running. He has been freelance writing about running for several decades. He joins us from Boulder, where he practices law when not trail running. 

Show highlights from the Trail Runner Nation Youtube Channel

Ultra-Trail du Mont Blanc

Continue the discussion in the Ultrasignup Community

UTMB Through the Eyes of its Creator, Part 1 UTMB Through the Eyes of its Creator, Part 2

This is an "Out and Back", encore episode that we recorded in 2016 with Dr. Stephanie Howe. She had recently finished her PhD in Nutrition & Exercise Physiology at Oregon State.  She has taken her passion of running and transformed it into a career as an exercise physiologist, coach and sports nutritionist.  She joins The Nation to discuss:

• How to fuel during a run or race
• Appetite hormones
• Pallet fatigue

She then shares her Simple Rules:

• Eat real food
• Chill out the day before a race
• Be nice

This is an encore episode with Courtney Dauwalter that we recorded back in February 2018.  We hope you enjoy the timeless wisdom that Courtney shares with The Nation.  

Courtney Dauwalter rejoins The Nation after earning a golden ticket into the 2018 Western States 100.  She has won her last six races and was overall winner at three of those.  She has been the first human to cross the line at 10 of the races she started including a 10 hour buffer between second place at the 2017 Moab 200.

Courtney talks about her "old school" method of training which includes a more intuitive focus rather than a specific training program.  Part of this includes consistency and adhering to AJW's "10-minute rule"

Previous podcast with Courtney

The Dalai Lama has said, "The goal is not to be better than the other man, but your previous self.”

East Coast Correspondent joins The Nation to talk about consistency and discipline. Sometimes it is very easy to set goals and get started. For many, failure can come just as easy if we set too high of expectations. We talk about ideas and tactics that have helped us when there are 6 reasons not to get the work done. Sometimes it means doing something so minuscule that it is just a bit more effort than doing nothing at all. These small wins help us psychologically and physically to get a step closer to our desired outcome.

Here is the link to Scott's Tedtalk that he couldn't remember. Christine Carter teaches about her "better than nothing" philosophy that helped her become a runner after failing initially.

Check out these previous episodes with similar topics - EP 458: Motivation vs. Discipline - Grit: That Space Between Giving Up and Going All In

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Leadman*, ultrarunner, sports dietitian and former olympic athlete coach, Bob Seebohar says that we should, "eat to train, not train to eat". Our fueling is as important in our training as aerobic and anaerobic training. Bob even wrote the book on it, Metabolic Efficiency Training, Teaching the Body to Burn More Fat

He discusses the simple methodology he prescribes to athletes to help them improve their nutrition and fuel burning with periodization and the simple "hand method" of fueling.

Bob owns and runs eNRGPerformance in Colorado, but consults virtually around the world.

Check out these links: - BirotaFoods.com - AllAroundSnackCo.com

*Completing all six Leadville endurance events in 7 weeks