Winamp Logo
Trail Runner Nation Cover
Trail Runner Nation Profile

Trail Runner Nation

English, Training, 1 season, 691 episodes, 3 days, 12 hours, 7 minutes
About
Trail Runner Nation is devoted to sharing knowledge and advice to the trail running community - from beginners to the pros! We offer tips and discussion regarding race nutrition, pacing strategy, mental focus and much more from well-respected members of the trail community.
Episode Artwork

EP 686: Unlock the Secrets to Long-Term Running Success

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
7/18/20241 hour, 7 minutes, 5 seconds
Episode Artwork

EP 685: Running in Circles - Backyard Ultras

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
7/10/20241 hour, 2 minutes, 11 seconds
Episode Artwork

EP 684: Hayden Hawkes Embracing Gratitude, A New Approach to Running Success

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
7/4/20241 hour, 5 minutes, 32 seconds
Episode Artwork

EP 683: Sh!t You Don't Do on the Trail - Western States Edition

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.
6/26/20241 hour, 12 minutes, 50 seconds
Episode Artwork

EP 682: 2024 Western States 100 Prognostications

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
6/20/20241 hour, 41 minutes, 42 seconds
Episode Artwork

EP 681: Stories From Western States 100

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
6/14/202456 minutes, 8 seconds
Episode Artwork

EP 680: Breaking Barriers in Women’s Running

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
6/7/202454 minutes, 58 seconds
Episode Artwork

EP 679: Training Variety for Peak Performance

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
5/30/20241 hour, 8 minutes, 23 seconds
Episode Artwork

EP 678: Flashback Episode - Sh#@ You Don't Do On the Trail

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
5/23/20241 hour, 16 minutes, 45 seconds
Episode Artwork

EP 677: No One Gets There Alone

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
5/16/20241 hour, 26 seconds
Episode Artwork

EP 676: Runners' Rescue: The Trail Triage Toolkit

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.
5/10/20241 hour, 4 minutes, 9 seconds
Episode Artwork

EP 675: Balancing Act - Running and Living

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
5/2/20241 hour, 4 minutes, 54 seconds
Episode Artwork

EP 674: Gut Check: Managing GI Distress

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  
4/25/20241 hour, 1 minute, 55 seconds
Episode Artwork

EP 673: It Starts with the Feet

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." Fitness expert and seasoned endurance athlete, Mark Sisson delves into the crucial link between foot health and overall mobility, underscoring how vital feet are in athletic activities like walking and running. He points out that proper foot function not only wards off injuries but also enhances performance. Highlighting his minimalist footwear company, Peluva, he emphasizes shoes that offer both protection and a natural ground feel. Sisson critiques early minimalist designs for their flawed execution that led to injuries and discusses the swing towards maximalist shoes, cautioning against their over-cushioning. Throughout, he champions minimalist shoes as a means to strengthen feet and support an active lifestyle.   Takeaways 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  
4/19/20241 hour, 13 minutes, 22 seconds
Episode Artwork

EP 672: Running on Motivation: Tactics to Move

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.
4/11/20241 hour, 16 seconds
Episode Artwork

EP 671: Balancing Stamina and Durability

Coach Ian Sharman joins us on The Nation to unravel the nuances between durability and stamina in the realm of endurance running. With stamina framed as the ability to resist fatigue and durability as resilience against fatigue's cumulative toll, the discussion delves into the critical roles of pacing and mental strength. The conversation also touches on how specific training enhances durability and why a strategy of starting slow can be key to energy conservation. Ian sheds light on the tactical merits of power hiking on inclines and the vital skill of adaptive decision-making mid-race. Further, he shares insights into managing effort and overcoming frustration, the advantages of blending running with hiking on ascents, and the pitfalls of an overly brisk start. The dialogue emphasizes experience's role in refining both stamina and durability, alongside the significance of redefining success through personal growth. Ian also reflects on the ongoing potential for improvement in seasoned athletes, the importance of mindfulness and self-paced racing, and how coaching can fast-track development and learning.   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 Become a Patreon supporter to receive quarterly givebacks from us.  
4/5/20241 hour, 10 minutes, 21 seconds
Episode Artwork

EP 670: Part 2- Decoding Longevity: Lessons from 'Outlive'

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.
3/29/20241 hour, 12 minutes, 47 seconds
Episode Artwork

EP 669: Safety, Innovating Runner Security

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.
3/22/20241 hour, 7 minutes, 7 seconds
Episode Artwork

EP 668: Running with Science

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: Buy and read the book Listen to Part 1 - where we talk about the Unforgiving Minute, The Conscience Quitter, Heat, and Belief Listen to Part 2 - where we talk about the Central Governor Thoery, Pain and Training the Brain Listen to Part 3 - where we talk about Oxygen, Fuel, and Zapping the Brain 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.
3/14/20241 hour, 6 minutes, 2 seconds
Episode Artwork

EP 667: Voices Within: Navigating the Mind's Mind

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.
3/7/20241 hour, 29 minutes, 55 seconds
Episode Artwork

EP 666: Ultrarunning for Normal People

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.
2/29/20241 hour, 3 minutes, 26 seconds
Episode Artwork

EP 665: The Runner's Renaissance: A Fresh Start

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"  
2/23/20241 hour, 1 minute, 25 seconds
Episode Artwork

EP 664: Decoding Longevity: Lessons from 'Outlive'

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.
2/16/20241 hour, 25 minutes, 58 seconds
Episode Artwork

EP 663: Endurance Lessons from Rowing Across the Atlantic

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.
2/8/20241 hour, 15 minutes, 47 seconds
Episode Artwork

EP 662: From Random Words to Trail Tales: A Lighthearted Ultrarunning Discussion

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.
2/1/202459 minutes, 13 seconds
Episode Artwork

EP 661: Classic Ultramarathon Beginnings

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: Frank Hart: The First Black Ultrarunning Star Grand Canyon Rim to Rim History Strange Running Tales: When Ultrarunning was a Reality Show Running 100 Miles: Part One - A History (1729-1960) Running 100 Miles: Part Two - A History (1761-1976) Running 100 Miles: Part Three - A History (1977-1979) 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.
1/26/20241 hour, 7 minutes, 56 seconds
Episode Artwork

EP 650: BONUS MILES- From Metabolic Profiling to Peak Health

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
1/24/202442 minutes, 14 seconds
Episode Artwork

EP 659: The Endurance Eats Enigma: What to Consume When the Miles Add Up

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!
1/19/20241 hour, 15 minutes, 21 seconds
Episode Artwork

EP 658: Fueling for Endurance

Dr. Latt Mansor joins The Nation to discuss how metabolic flexibility and fat adaptation can significantly improve endurance running performance. He discusses the roles of different fuel sources, emphasizing that fats and ketones are more efficient for endurance athletes than proteins. Additionally, Dr. Mansor highlights the benefits of exogenous ketones like Ketone IQ for enhancing athletic performance, aiding in recovery, and potentially improving sleep and symptoms of Alzheimer's. This episode is a deep dive into the science of metabolism in endurance sports and offers practical insights into how athletes can optimize their energy use for peak performance.   Dr. Latt Mansor is a renowned expert in physiology and metabolism with a PhD from Oxford, specializing in diabetic heart metabolism under low oxygen conditions, and has extensive experience consulting with elite sports, military, and clinical groups.   Takeaways 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.
1/11/20241 hour, 4 minutes, 9 seconds
Episode Artwork

EP 657: From Start to Finish: Laying out Your Running Calendar

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: Goal Setting: The importance of having clear goals and backup plans when planning your race year. Race Selection: Looking beyond popular lotteries and qualifiers to choose races that offer personal enjoyment and significance. Beyond Competition: Finding joy in trail running outside the competitive arena, including alternative experiences like pacing or training camps. Personal Enjoyment in Racing: Choosing races based on what brings personal satisfaction rather than solely for achieving specific goals. Longevity in Running: Understanding the potential for improvement with age and prioritizing well-being. Balancing Life and Running: Maintaining a healthy balance with work, family, and other interests while pursuing running goals. Long-term Perspective: Adopting a broader view when setting goals and planning for the future. Flexibility in Planning: Being adaptable in race planning to accommodate changing circumstances. The Role of Rest: Emphasizing the importance of intentional rest and recovery to prevent injury and sustain performance. 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.
1/5/20241 hour, 11 minutes, 2 seconds
Episode Artwork

EP 656: Year-End Audio Magazine

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.  
12/28/20231 hour, 10 minutes, 28 seconds
Episode Artwork

EP 655: Redefining Pain and Performance

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
12/22/202358 minutes, 1 second
Episode Artwork

EP 654: Risk, Run, Renew: The Ultrarunning Philosophy

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
12/14/202355 minutes, 28 seconds
Episode Artwork

EP 653: Surgeon by Day, Runner by Night

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.  
12/7/20231 hour, 5 minutes, 37 seconds
Episode Artwork

EP 652: Maintaining Balance in Your Life

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".
11/30/202356 minutes, 32 seconds
Episode Artwork

EP 651: Train Smarter Not Harder

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
11/23/20231 hour, 7 minutes, 5 seconds
Episode Artwork

EP 650:Horse Sense for Runners: Endurance Insights from the Stable

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.
11/17/20231 hour, 25 minutes, 4 seconds
Episode Artwork

EP 649: Sleep is a Weapon

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
11/9/202348 minutes, 31 seconds
Episode Artwork

EP 648: The Fast Track: Excelling in Shorter Races

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"
11/2/20231 hour, 5 minutes, 16 seconds
Episode Artwork

EP 647: Mitochondria - the Powerhouse of our Bodies

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. Zone-2-2023-v2Download
10/27/20231 hour, 7 minutes, 20 seconds
Episode Artwork

EP 646: 3 Strategies to Manage the Mental Side of Running

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
10/19/20231 hour, 13 minutes, 14 seconds
Episode Artwork

EP 645: Defying Limits: 45 Days and 2,200 Miles

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
10/12/20231 hour, 9 minutes, 20 seconds
Episode Artwork

EP 644: Ask The Coaches- Answering YOUR Questions

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, and works diligently as a full-time Occupational Therapist. 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?
10/6/20231 hour, 6 minutes, 42 seconds
Episode Artwork

EP 643: Endurance off the Trail: Nordic Skiing with Liz Stephen

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
9/29/20231 hour, 13 minutes, 2 seconds
Episode Artwork

EP 642: From Pavement to Path: Mastering Running on All Surfaces

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.
9/21/202359 minutes, 57 seconds
Episode Artwork

EP 641: The Evolution of a Bigfoot 200 Champion

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
9/15/202357 minutes, 22 seconds
Episode Artwork

EP 640: The Pain Cave

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!
9/7/20231 hour, 20 minutes, 29 seconds
Episode Artwork

EP 639: Endurance off the Trail- Downhill Racing with Steven Nyman

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?😂
8/31/20231 hour, 2 minutes, 52 seconds
Episode Artwork

EP 638: Drop Bag with AJW: Mix and Match!

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.  
8/25/20231 hour, 6 minutes, 23 seconds
Episode Artwork

EP 637: Trail Runner's Guide to Better Biomechanics

Have you ever been told, you are heal 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
8/17/20231 hour, 6 minutes, 46 seconds
Episode Artwork

EP 636: I Can't Wait to Be Patient!

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  
8/10/20231 hour, 59 seconds
Episode Artwork

EP 635: Why Are Runners Suddenly so Fast?

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
8/3/20231 hour, 3 minutes, 11 seconds
Episode Artwork

EP 634: Beyond Carbs - The Ketogenic Edge

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 our landing page with HVMN 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.
7/28/20231 hour, 7 minutes, 38 seconds
Episode Artwork

EP 633: Training Your Brain to Outlast the Long Run

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
7/21/20231 hour, 12 minutes, 53 seconds
Episode Artwork

EP 632: Mastering Metabolism for Endurance Runners

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
7/14/20231 hour, 7 minutes, 50 seconds
Episode Artwork

EP 631: From Pub Bet to Champion: Tom Evans' Triumph Journey

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
7/7/202344 minutes, 14 seconds
Episode Artwork

EP 630: Rediscovering Your Mojo on the Trail

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.
6/29/20231 hour, 6 minutes, 5 seconds
Episode Artwork

EP 629: Insights and Speculations on Western States

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
6/21/20231 hour, 2 minutes, 30 seconds
Episode Artwork

EP 628: Running with Purpose - Rediscovering Joy

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!
6/16/20231 hour, 6 minutes, 47 seconds
Episode Artwork

EP 627: How to Tame Your Next Adventure

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
6/8/20231 hour, 24 minutes, 28 seconds
Episode Artwork

EP 626: The Trail of Time - Longterm Nutrition Tips

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. 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
6/2/20231 hour, 7 minutes, 2 seconds
Episode Artwork

EP 625: Dr. Phil Maffetone - Speed up by Slowing Down

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
5/25/20231 hour, 21 minutes, 8 seconds
Episode Artwork

EP 624: Run Longer, Run Stronger. 7 Rules of Success

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! Don’t run a single hill (the definition of a hill varies by fitness level) Run all downs, (unless the hill taxes the knees, quads, or risk a fall) 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.   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.   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. 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 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  
5/19/20231 hour, 26 minutes, 5 seconds
Episode Artwork

EP 623: From Good to Great: Choosing a Trail Running Coach

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  
5/11/20231 hour, 13 minutes, 11 seconds
Episode Artwork

EP 622: Don't Believe Everything You Hear, Even on ChatGPT

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 of 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
5/5/20231 hour, 3 minutes, 19 seconds
Episode Artwork

EP 621: Does Chris McDougall Still Think We Are Born to Run?

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
4/28/20231 hour, 17 minutes, 25 seconds
Episode Artwork

EP 620: Grab Bag - Reaching Deep with AJW

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.
4/21/20231 hour, 6 seconds
Episode Artwork

EP 619: Unleash Your Running Potential

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 
4/14/20231 hour, 2 minutes, 34 seconds
Episode Artwork

EP 618: Baseline Mileage: A Better Way To Boost Weekly Running Mileage

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.
4/7/20231 hour, 6 minutes, 34 seconds
Episode Artwork

EP 617: How One Man Changed Hydration for Running

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.
3/31/20231 hour, 12 minutes, 32 seconds
Episode Artwork

EP 616: The Extramilest Show Hosted by Floris Gierman

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.
3/23/20231 hour, 20 minutes, 21 seconds
Episode Artwork

EP 615: Zone 2 Training: The Key to Improve Endurance and Recovery

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.
3/17/20231 hour, 5 minutes, 53 seconds
Episode Artwork

EP 614: How Can a Continuous Glucose Monitor Help You Train Better

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
3/10/20231 hour, 5 minutes, 37 seconds
Episode Artwork

EP 613: Breaking Out of the Standard Race Distances

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.
3/3/202355 minutes, 33 seconds
Episode Artwork

EP 612: The Science of Creatine and Brain Function for Athletes

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? 
2/23/202356 minutes, 23 seconds
Episode Artwork

EP 611: Unlocking Your Potential

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.
2/17/20231 hour, 6 minutes, 37 seconds
Episode Artwork

EP 610: Keep Running, No Matter the Age

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
2/10/20231 hour, 8 seconds
Episode Artwork

EP 609: Adventure Planning- the Misogi Method

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 don’t die  make it really hard - 50% chance of failure make it weird 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)
2/3/20231 hour, 5 minutes, 33 seconds
Episode Artwork

EP 608: TRAINING PRINCIPLES - Recovery

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!
1/27/20231 hour, 26 minutes, 4 seconds
Episode Artwork

EP 607: AJW Launches His Own Podcast!

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
1/20/202355 minutes
Episode Artwork

EP 606: G.O.A.T. - Pam Reed

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
1/13/202356 minutes, 23 seconds
Episode Artwork

EP 605: Ice Baths - Are They The Key to Improved Health?

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
1/5/20231 hour, 6 minutes, 37 seconds
Episode Artwork

EP 604: Year End Audio Magazine with AJW

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
12/30/20221 hour, 23 minutes, 51 seconds
Episode Artwork

EP 603: Process vs. Outcome. What are Your Goals Based On?

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
12/23/20221 hour, 1 minute, 7 seconds
Episode Artwork

EP 602: G.O.A.T. Frank Hart 1870s

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.
12/16/202257 minutes
Episode Artwork

EP 601: Why we Run? It's Science!

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.
12/9/202253 minutes, 14 seconds
Episode Artwork

EP 600: Knowing When to Back Off

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
12/2/20221 hour, 4 minutes, 12 seconds
Episode Artwork

EP 599: Salt, Running and Pregnancy. What We Learn From Recent Research

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
11/25/202253 minutes, 24 seconds
Episode Artwork

EP 598: Intermittent Fasting - Will it Help or Hinder our Performance?

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
11/18/20221 hour, 6 minutes, 12 seconds
Episode Artwork

EP 597: You Don't Have to Run Ultras To Be a Trail Runner

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.
11/12/20221 hour, 4 minutes, 23 seconds
Episode Artwork

EP 596: Do We Get Toughness Wrong? With Steve Magness

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
11/4/202259 minutes, 44 seconds
Episode Artwork

EP 595: Do Hard Things - Part 3

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 
10/28/20221 hour, 19 minutes, 20 seconds
Episode Artwork

EP 594: TRN Takes a Group Run with Ryan Hall

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
10/21/20221 hour, 1 minute, 5 seconds
Episode Artwork

EP 593: Do Hard Things - Part 2

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
10/14/20221 hour, 8 minutes, 26 seconds
Episode Artwork

EP 592: The Importance of a Mental Taper

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.
10/7/202253 minutes, 55 seconds
Episode Artwork

EP 591: Do Hard Things - Part 1

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
9/30/20221 hour, 6 minutes, 34 seconds
Episode Artwork

EP 590: Rethinking Nutrition with Brad Kearns

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.
9/23/20221 hour, 10 minutes, 43 seconds
Episode Artwork

EP 589: TRAINING PRINCIPLES - Strength Training

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.
9/16/20221 hour, 12 minutes, 1 second
Episode Artwork

EP 588: Audio Magazine - Volume 11

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
9/9/20221 hour, 17 minutes, 13 seconds
Episode Artwork

EP 587: The Art of Pacing

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
9/2/20221 hour, 25 seconds
Episode Artwork

EP 586: Anatomy of An Aid Station

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.  
8/26/202255 minutes, 27 seconds
Episode Artwork

EP 585: How to Use Biomarkers to Be a Better Runner

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.
8/19/20221 hour, 2 minutes, 15 seconds
Episode Artwork

EP 584: Knowing Our Community: A Look at Some Recent Surveys

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.
8/11/202253 minutes, 13 seconds
Episode Artwork

EP 583: TRAINING PRINCIPLES - Nutrition

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  
8/5/20221 hour, 1 minute, 31 seconds
Episode Artwork

EP 582: Chasing That Perfectly Imperfect Day

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.
7/29/20221 hour, 8 minutes, 56 seconds
Episode Artwork

EP 581: Running in the Heat: How to Prepare For it and Tricks to Help Stay Cool

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
7/22/20221 hour, 6 minutes, 52 seconds
Episode Artwork

EP 580: Altitude Training - Best Practices for Adaptation

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
7/15/202255 minutes, 44 seconds
Episode Artwork

EP 579: Keep Your Gut and Brain Happy

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
7/8/20221 hour, 5 minutes, 31 seconds
Episode Artwork

EP 578: Sleep is Training

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  
7/1/202256 minutes, 4 seconds
Episode Artwork

EP 577: Western States 100- The Keys to Success at This Race and Any Other Long Run

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
6/24/20221 hour, 10 minutes, 15 seconds
Episode Artwork

Ep 576: 2022 Western States 100 Preview

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
6/17/202256 minutes, 28 seconds
Episode Artwork

EP 575: TRAINING PRINCIPLES: The Joy of Pacing

Pacing can be an art and a science.  In this episode we bring on four experts to help us understand what a good pacer is and isn't / does and doesn't. 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
6/11/20221 hour, 6 minutes, 25 seconds
Episode Artwork

EP 574: TRN Audio Magazine - Volume 10

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
6/3/20221 hour, 21 seconds
Episode Artwork

EP 573: 5 Biomarkers Every Runner Should Know About

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.
5/27/20221 hour, 6 minutes, 43 seconds
Episode Artwork

EP 572: Running and the Science of Mental Toughness

Don recently came across an article by Mariska van Sprundel, "Running and the Science of Mental Toughness". We love talking about the mental side of our sport and thought Dr. Rob Bell would be an excellent guest for the topic. Dr. Rob Bell is a certified Mental Performance Coach with years of academic research and real-life coaching experience.   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!
5/20/202259 minutes, 57 seconds
Episode Artwork

EP 571: TRAINING PRINCIPLES: Base Building

We've all heard that we should build a good "base".  In this episode we devine what base building is and how to make it a fundimental part of our training.   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
5/13/20221 hour, 10 minutes, 50 seconds
Episode Artwork

EP 570: The Power of Consistency

What does consistency mean to you? Returning guest, Adam Kimble joins The Nation to discuss the long-term benefits of consistency.  Could consistency be the holy grail of training success? 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
5/6/20221 hour, 4 minutes, 2 seconds
Episode Artwork

EP 569: Should We Believe in Science-Backed Research?

Alex Hutchinson is back to discuss some of his most recent articles he published at Outsideonline: 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
4/29/202259 minutes, 7 seconds
Episode Artwork

EP 568: How to Deal With Aid Station Emergencies

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!
4/22/20221 hour, 5 minutes, 40 seconds
Episode Artwork

EP 567: 5 Secrets Pros Do That Can Help You Regardless of Your Ability

Head Coach and Executive Director of the Hoka Northern Arizona Elite Team, aka Hoka NAZ Elite, Ben Rosario helps us understand how the pros train.  You might be surprised that there are many things they do that you can too!  Regardless of your ability level, age, or experience, we can learn some key principles that will help us run faster and/or further.   Sleep Nutrition Strength Training (you don’t have to have a gym membership) Stretching Taking it easy on easy days BONUS – Pacing You can learn more in the book he co-authored with Matt Fitzgerald, In their new book, Run Like a Pro (Even If You’re Slow): Elite Tools and Tips for Runners at Every Level,  they help us understand that we can reach our potential if we include some of these training techniques and strategies.
4/15/202258 minutes, 52 seconds
Episode Artwork

EP 566: Strategies of Mental Running

A few weeks ago we spoke with Addie Bracy about mental training.  We loved it so much we bought her book, Mental Training for Ultrarunning: Your Psychological Skills for Ultra Success, and asked AJW if he would join us to talk about the principles she writes about. Visit her mental performance page at Strive Mental Performance
4/9/20221 hour, 7 minutes, 14 seconds
Episode Artwork

EP 565: TRAINING PRINCIPLES - Running with Poles

We often see photos of people, especially outside the USA, running with poles.  Running with poles can be more efficient - using both legs and arms to help you uphills.  Have you ever considered running with poles or not sure how to use them proplerly?  In this month's Training Principles episode, we get some sound advice from four professional runners, Max King, Courtney Dauwalter, Sabrina Stanley, and Tim Tollefson on how to be successful with poles. Check out Max King's runnning camp Sabrina's coaching Check our Leki, if you want the best poles on the trail.
4/1/20221 hour, 52 seconds
Episode Artwork

EP 564: Run Like a Pro (Even if You're Slow)

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 
3/26/202259 minutes, 55 seconds
Episode Artwork

EP 563: Mental Training for Ultra Running

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
3/18/202252 minutes, 28 seconds
Episode Artwork

EP 562: TRAINING PRINCIPLES - Conquering Technical Trail Running

Trails can be intimidating with varying technical challenges.  Four coaches from Sharman Ultra Coaching help us understand these challenges and give us some tips on how to feel more comfortable. 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
3/11/202255 minutes, 37 seconds
Episode Artwork

EP 561: Believe Your Best Athletic Days are Ahead of You

Hillary Allen was on the top of her sport, Skyrunning, when she fell 150 feet off an exposed ridge, breaking two ribs, fracturing her back, ruptuing a ligament in her foot and breaking both wrists.  She joins The Nation to discuss the mindset of injury recovery, why having a support system matters, and the importance of balance in athletics. LINK to her Tedx CU talk LINK to Hillary's web site Get her Book, Out and Back: A Runner's Story of Survival Against All Odds
3/4/202253 minutes, 22 seconds
Episode Artwork

EP 560: Spin the Bottle with TRN

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
2/25/20221 hour, 3 minutes, 20 seconds
Episode Artwork

EP 559: Understanding Female Athletes with Megan Roche

Dr. Megan Roche helps us all, men and women, understand the physiological differences that women have and how it might be an advantage. 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.
2/18/20221 hour, 45 seconds
Episode Artwork

EP 558: TRAINING PRINCIPLES - Consistency

In our second monthly installment of Training Principles, we attack the subject of consistency.  Joining us on this episode are some amazing coaches and consistent runners.  We chose some running and coaching couples for this episode: 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
2/11/20221 hour, 5 minutes
Episode Artwork

EP 557: Eric Clifton- Racing His Own Race

Eric Clifton was inducted into the American UltraRunning Hall of Fame in 2021.  He was the fastest and most dominating 100-mile trail runner in the 1990s. He has amassed more than 60 ultra wins and his win ratio at the 100-mile distance is staggering 17 wins of his 31 finishes and more than 20 course records.  His strategy was very different from the norm back then.  And get this....He has 19 years of his career where he won at least one ultra. We sit down and talk with Eric about his experiences back in the early 90s and how he went against conventional wisdom to race the way he wanted to race.  He talks about how running saved his life. Be sure to listen to his complete story on UtraRunning History Podcast.
2/4/20221 hour, 4 minutes, 13 seconds
Episode Artwork

556: Ultrarunning History

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 
1/28/20221 hour, 9 minutes, 20 seconds
Episode Artwork

EP 555: Running Your First Ultra with Krissy Moehl

Are you new to trail or ultra running? Are you interested in testing the a new distance?  Krissy Moehl wrote the book that can help you. We talk with Krissy about her updated second edition of the book and how it can help you become a better runner. We mentioned a video of Roch Horton talking about the Kroker's Canteen aid station at Hardrock 100 Learn more about Krissy, preorder her book and consider her coaching services HERE 
1/21/20221 hour, 1 minute, 31 seconds
Episode Artwork

EP 554: Tiny Changes, Remarkable Results with Atomic Habits

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
1/14/202259 minutes, 14 seconds
Episode Artwork

EP 553: TRAINING PRINCIPLES - Quality Training

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
1/7/20221 hour, 8 minutes, 25 seconds
Episode Artwork

EP 552: David Horton: Always Searching for the Next Challenge

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
12/24/20211 hour, 1 minute, 18 seconds
Episode Artwork

EP 551: The Art of Running Free

"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  
12/17/202157 minutes, 22 seconds
Episode Artwork

EP 550: TRN Gift Exchange

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
12/10/202151 minutes, 40 seconds
Episode Artwork

EP 549: Running Through the Ups & Downs with Patrick Reagan

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
12/3/20211 hour, 3 minutes, 38 seconds
Episode Artwork

EP 548: Bon Courage: How to Become More Courageous

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".        
11/26/202148 minutes, 48 seconds
Episode Artwork

EP 547: Remember to LIVE!

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
11/19/20211 hour, 13 minutes, 40 seconds
Episode Artwork

EP 546: The Nation Speaks

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
11/12/20211 hour, 2 minutes, 59 seconds
Episode Artwork

EP 545: Survey Results Are In! Mental Health and Running

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.  
11/5/20211 hour, 1 second
Episode Artwork

EP 544: Part 2- Wrapping Our Brain Around the Central Governor Theory - Part 2

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
10/29/202156 minutes, 57 seconds
Episode Artwork

EP 543: Part 1- Wrapping Our Brain Around the Central Governor Theory - Part 1

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
10/24/202142 minutes, 15 seconds
Episode Artwork

EP 542: Drop Bag with AJW

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
10/15/202152 minutes, 15 seconds
Episode Artwork

EP 541: Improving Performance Through the Aggregation of Marginal Gains

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
10/8/20211 hour, 14 seconds
Episode Artwork

EP 540: Can You Be Fit and Still Be Unhealthy? Dr. Phil Maffetone Weighs In

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  
10/1/20211 hour, 7 minutes, 24 seconds
Episode Artwork

EP 539: 7 Simple Rules Before Buying Your Next Running Shoe

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: Find a credible store and fitting expert Step & Feel What is the right size? Use all your senses to feel the fit Orthotics? Color matters 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!
9/24/20211 hour, 8 minutes, 49 seconds
Episode Artwork

EP 538: Continuous Glucose Monitors: The Ultimate Running Hack?

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  
9/17/20211 hour, 3 minutes, 33 seconds
Episode Artwork

EP 537: When Your Doctor Says, "Stop Running"

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
9/10/202157 minutes, 5 seconds
Episode Artwork

EP 536: Seven Simple Rules For a Successful Longer Run

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.   Don't run a single hill (the definition of a hill varies by fitness level) Run all downs, (unless the hill taxes the knees, quads, or risk a fall) 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.   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.   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. 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 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  
9/3/20211 hour, 23 minutes, 46 seconds
Episode Artwork

EP 535: TRN Pulls Back the Curtain: A Discussion about the WHY That Drives Us

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  
8/27/202138 minutes, 7 seconds
Episode Artwork

EP 534: Kilian Up Close: Trail Running, Risk Taking, Family & More with the World's Greatest Trail Runner

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
8/20/20211 hour, 49 seconds
Episode Artwork

EP 533: Puke & Rally - Mental Toughness with Dr. Rob Bell

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
8/13/20211 hour, 1 minute, 53 seconds
Episode Artwork

EP 532: The Truth Behind Sally McRae's Win at 2021 Badwater 135

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.
8/6/20211 hour, 18 minutes, 30 seconds
Episode Artwork

EP 531: The Art of Running with Joe Grant

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
7/30/202147 minutes, 43 seconds
Episode Artwork

EP 530: Running with Emotion and Other Learnings From Western States 100?

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!
7/23/20211 hour, 10 minutes, 19 seconds
Episode Artwork

EP 529: Mimmi Kotka Takes on RED-S and Wins

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
7/16/20211 hour, 22 minutes, 19 seconds
Episode Artwork

Special Announcement

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
7/14/202112 minutes, 32 seconds
Episode Artwork

EP 528: The Genius of Athletes: What World-Class Competitors Know That Can Change Your Life

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
7/9/20211 hour, 15 minutes, 5 seconds
Episode Artwork

EP 527: A Different Discussion with Ryan Montgomery

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
7/2/20211 hour, 2 minutes, 53 seconds
Episode Artwork

BONUS MILES: The Discussion After the Podcast

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.
6/26/202116 minutes, 39 seconds
Episode Artwork

EP 526: Western States 100 Annual Prognostication

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
6/24/20211 hour, 5 minutes, 13 seconds
Episode Artwork

EP 525: Depression and Trail Angels

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.
6/18/20211 hour, 36 seconds
Episode Artwork

EP 524: DNF: Postmortem Case Study with AJW

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.
6/11/20211 hour, 30 seconds
Episode Artwork

EP 523: NuggetCast with AJW

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
6/4/202158 minutes, 26 seconds
Episode Artwork

EP 522: Failure is Part of Success

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
5/28/20211 hour, 7 minutes, 54 seconds
Episode Artwork

EP 521: A Runner's High with Dean Karnazes

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
5/21/202140 minutes, 7 seconds
Episode Artwork

EP 520: State of The Nation

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
5/14/20211 hour, 7 minutes, 36 seconds
Episode Artwork

EP 519 The Ultra-Trail du Mont-Blanc and Ironman Announce A New Partnership:

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
5/6/20211 hour, 15 minutes, 43 seconds
Episode Artwork

Simple Rules with Stephanie Howe

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
4/30/202158 minutes, 16 seconds
Episode Artwork

Intuitive Training with Courtney Dauwalter

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
4/23/20211 hour, 3 minutes, 16 seconds
Episode Artwork

EP 518: Better Than Nothing: Building a Habit of Discipline and Consistancy

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
4/16/20211 hour, 3 minutes, 55 seconds
Episode Artwork

EP 517 Eat To Train

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
4/9/20211 hour, 4 minutes, 21 seconds
Episode Artwork

EP 516: I Hate Running and You Can Too

A book written by runner, adventurer, skier, biker, speaker and climber, Brenden Leonard. Brendan takes his unique skill of illustrations take a fun, tongue-in-cheak look at our lifestyle as runners. It is a reminder to the experienced runners to not take themselves to seriously and to new runners to understand that running isn't all rainbows and unicorns. Buy a few copies and share them with your local running tribe and fuel your next training runs with topics. Link to Brendan's 2018 movie, How to Run 100 Miles. Find more about Brendan at Semi-Rad. or follow him on Twitter or Instagram. Make sure you check out his podcast, Off The Couch
4/2/202159 minutes
Episode Artwork

EP 515: Can Science Trump Intuition?

Alex Hutchinson rejoins The Nation to help us understand the latest research as it relates to endurance sports.  We discuss: What Marathoners (and Badminton Players) Think About Yes, Walking is Sometimes Faster Than Running Uphill Don't Judge a Runner's Efficiency by Their Stride Scientists Weigh in on the Great Trekking Pole Debate Listed to our podcast series with Andy Jones-Wilkins and Magda Boulet as we discuss each chapter of Alex's Book, Endure: Mind,Body and the Curiously Elastic Limits of Human Performance: Podcast #1: The Unforgiving Minute, The Conscience Quitter, Heat, Belief Podcast #2: The Central Governor Theor, Pain and Training the Brain Podcast #3: Oxygen, Fuel, and Zapping the Brain What Defines our Limits - with Alex Hutchinson Follow Alex on Twitter Check out Sweat Science      
3/26/20211 hour, 2 minutes, 57 seconds
Episode Artwork

EP 514: Ask The Coaches YOUR Questions Answered

Our Coaches, Krissy Moehl , David Roche and Ian Sharman are back to answer questions that YOU asked on our TRN hotline. This episodes questions come from Collin from Memphis, TN Doug from Chamonix, France Bailey from the White Mountains of New Hampshire Matt from Minnesota Jen from the UK (but residing in France) Lori from Ft. Worth, Texas Links to stuff Don committed Scott to put in the show notes Megan Roche as guest on the Running for Real Podcast Three-Minute Mountain Legs with David Roche Eight-Minute Speed Legs with David Roche David's stuff: - David and Megan’s coaching at SWAPRunning (SWAP stands for Some Work, All Play). - Their book, the Happy Runner - David and Megan’s new podcast, “Some Work, All Play” If you have a question for the coaches on a future episode, please call and leave a message at +1 530-492-5006
3/18/20211 hour, 19 minutes, 8 seconds
Episode Artwork

EP 513: Moms Run This Trail - Part 2

We continue our discussion about being a mom and trail running with Sally McRae, Anna Frost, and Stephanie Howe. Download Part 1 HERE Learn more about these amazing moms/athletes: You can find out more about Anna Frost's coaching and her jewelry at her website Make sure you check out Stephanie's web site for coaching or nutritional consultation. Sally can be found HERE for coaching and inspiration
3/12/20211 hour, 2 minutes, 19 seconds
Episode Artwork

EP 512: What's in AJW's Drop Bag?

We reconnect with Andy Jones-Wilkins to play one of our favorite podcast games, Drop Bag. We each pull a "relevant" topic out of our drop bag and discuss. Here are some of the stuff we talked about: Link to Ultrarunning Magazine's article by Bob Crowley, "Head, Heart and Soul: The Future of Trail Running" If you want a deal on Ultrarunning Magazine click HERE Link to AJW's Trail Love Letters Stan Jensen's Run 100s website Christine Carter's TedTalk, "The 1-Minute Secret to Forming a New Habit" and Brad Kearn's Morning Routine and his podcast Hire Andy as a coach! or check out his weekly Tap Room at iRunFar
3/5/20211 hour, 8 minutes, 7 seconds
Episode Artwork

EP 511: Exercised: Why Something We Never Evolved to Do is Healthy and Rewarding with Dr. Daniel Lieberman

Have you ever woken up and groaned as you fought with yourself to get out the door to run? You are not alone. That is in our biology. We evolved to want to conserve energy. The idea of exercising is only something that we've been doing relatively recently. Dr. Daniel Lieberman's new book, Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding is a great read. Evolutionary biologist, Dr. Daniel Lieberman joins us to discuss what this means for us as passionate runners. Dr. Lieberman wrote the 2004 article, Born to Run: Here is the video Dr. Mark Cucuzzella mentioned. Please check out Dr. Mark's running store, Two Rivers Treads and his podcast.
2/27/20211 hour, 8 minutes, 32 seconds
Episode Artwork

EP 510: Moms Run This Trail

How do you adapt to the changes the body goes through during and after pregnancy? We talk with three mothers: Sally McRae, Anna Frost, and Stephanie Howe about their expectations and experiences. You can find out more about Anna Frost's coaching and her jewelry at her web site. Make sure you check out Stephanie's web site for coaching or nutritional consultation. Sally can be found HERE for coaching and inspiration. For the Bonus Miles, subscribe to our Patreon Channel at the Ambassador level or higher.
2/19/20211 hour, 3 minutes, 1 second
Episode Artwork

BONUS Miles with Dr. Phil Maffetone

We have made this BONUS MILES with Dr. Phil Maffetone is free this week. If you missed the original episode, get it HERE.   If you want to hear all the bonus miles, please consider supporting TRN on our Patreon Channel at the Ambassador level or higher. Check out his new book: Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones Get the Maffetone App HERE Take the 2 Week Test Get a taste of Dr. Maffetone's best articles HERE Phil Maffetone's MUSIC
2/17/202117 minutes, 50 seconds
Episode Artwork

EP 509: Get Stronger with Dr. Phil Maffetone

How can we become stronger? Dr. Phil Maffetone joins us to uncover the simple yet effective way to improve our strength and improve our lifestyle. Book: Get Strong: The natural, no-sweat, whole-body approach to stronger muscles and bones Other Dr. Maffetone podcasts: 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 Get the Maffetone App HERE Take the 2 Week Test Get a taste of Dr. Maffetone's best articles HERE Phil Maffetone's MUSIC
2/12/202158 minutes, 2 seconds
Episode Artwork

BONUS Miles with Will Fortin and Richard Kresser

We have made this BONUS MILES with Will Fortin and Richard Kresser free this week. If you missed the original episode, get it HERE.   If you want to hear all the bonus miles, please consider supporting TRN on our Patreon Channel at the Ambassador level or higher.
2/10/202122 minutes, 40 seconds
Episode Artwork

EP 508: Front v. Back of the Pack with Richard Kresser & Will Fortin

What are the differences when you are racing at the front of the pack v. back? Richard Kresser and Will Fortin join us to help us understand. Richard finished 1st in the 2016 Bigfoot 200 and then turned around the next month and swept the Tahoe 200 course with good friend Will Fortin. We discuss each experience and which he enjoyed more. Will adds an additional perspective as an aid station captain at Bigfoot where they have to stay open for over 50 hours! Check out the 2 previous episodes with Richard: How to Race in -25° and Snow and Chasing Volcanoes Here is the video of Richard's Tour de Volcanoes. Richard also puts on skim races in Washington State HERE Cover Photo by Howe Stern
2/5/20211 hour, 10 minutes, 11 seconds
Episode Artwork

EP 507: Two Fun Adventures - with Mike Foote & Rob Krar and with Cory Reese

With few races being held it takes creativity to create your own challenge. In this episode we talk to a few runners that did just that. Mike Foote and Rob Krar set an amazing FKT on a Grand Canyon R2R2R crossing in the frigid temps of December 31, which included a naked swim across the Colorado River TWICE! You can see their video HERE. You can find out more about Rob's camp and coaching HERE. You can check out Mike's mountain races at The Rut or at The Runner's Edge. But you don't have to be so elaborate in your planning to have an adventure. Cory Reese shows us that it just takes a simple idea. His challenge was a 23-mile route connecting all eight Mavericks (convenience store) around his town with the added challenge of eating something unhealthy at each! You can find Cory each month in Ultrarunning Magazine as a columnist and check out his book, Nowhere Near First:Ultramarathon Adventures From The Back of the Pack
1/30/202150 minutes, 7 seconds
Episode Artwork

BONUS MILES with Pam and Adam

We have made this BONUS MILES with Pam Reed and Adam Kimble free. If you want to hear all the bonus miles, please consider supporting TRN on our Patreon Channel at the Ambassador level or higher.
1/25/202119 minutes, 29 seconds
Episode Artwork

EP 506: Running in the Extremes w/ Pam Reed & Adam Kimble

Pam Reed and Adam Kimble have run in some of the most extreme weather conditions. They join us to talk about the challenges and a lure of running in extreme heat and extreme cold. Pam Reed Bio: First person to complete a 300-mile run without sleep (in slightly less than 80 hours) 2003 set the women's record for the USATF 24-hour track run Only woman to have won Badwater 135 outright (did it twice!) Author of the book, "The Extra Mile: One Woman's Personal Journey to Ultrarunning Greatness" Adam Kimble Bio: Discovery Channel's "The Wheel" contestant Winner of two self-supported multi-stage races podium finisher at three 100-milers 2016 ran from California to Georgia in 60 days 2017 FKT running the length of Great Britain with Kris King Check out his coaching site, Run On Dirt Coaching Adam's social channels: Instagram, Twitter, Facebook  
1/22/20211 hour, 9 minutes, 38 seconds
Episode Artwork

EP 505: BONUS MILES with the Coaches

The recording after the recording.  Bonus Miles is the recording that you can listen to if you support TRN at the Ambassador or Business level our Patreon Page Check out the other benefits and MORE are coming soon!
1/19/202119 minutes, 35 seconds
Episode Artwork

EP 505: Where to Begin? The Coaches Share Their Personal Stories

Are you ready to turn over a new leaf and want to experience the trails? There is much to learn on your new adventure and you are going to LOVE IT! Our Coaches, Krissy Moehl , David Roche and Ian Sharman are back. They share with us personal stories from their past that helped them learn to become better runners. Links: Michelle Jenneke dancing before her race & US Olympic Luger, Kate Hansen dancing before her run. You can find out more about Krissy: Krissy Coaching services Krissy’s book, “Running your First Ultra” Ian can be found: Sharman Ultras coaching services Ian’s new podcast, “PodiumRunner Endurance Podcast” David's stuff: David and Megan’s coaching at SWAPRunning (SWAP stands for Some Work, All Play). Their book, the Happy Runner David and Megan’s new podcast, “Some Work, All Play”
1/16/20211 hour, 2 minutes, 37 seconds
Episode Artwork

Best of TRN: Why is Weight Loss So Difficult?

Dr. Phil Maffetone helps us understand the difference about over-weight and over-fat.  We discuss why is so difficult to lose weight because our understandings may be in error. If we lose excess fat, we will become healthier and more efficient runners. Book: Overfat Pandemic - Exposing the problems and its simple solution for everyone who needs to eliminate excess body fat  Article: "Six Reasons Weight-Loss is so Darn Difficult" Other Dr. Maffetone podcasts: 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 Get the Maffetone App HERE Take the 2 Week Test Get a taste of Dr. Maffetone's best articles HERE Phil Maffetone's MUSIC  
1/9/20211 hour, 12 minutes, 21 seconds
Episode Artwork

EP 504: History Trail Trekking - Forlorn Hope Recap

Ultrarunners, adventurists, and amateur historians, Bob Crowley, Tim Twietmeyer, Jennifer Hemmen and Elke Reimer set out to retrace the steps of the Forlorn Hope through the California Sierra Nevada mountains. We discuss their amazing journey and how it can help us put perspective on our lives and our sport. In the winter of 1846-47 a group of pioneers were headed to California when they were trapped in the high Sierra Nevada Mountains. The snow was over 20 feet deep, they were running out of food, and the group wasn't working together. Three unsuccessful attempts were made to escape and get help from California. On December 16, 1846 a small group began another attempt on homemade snowshoes with enough food for six days; hoping it would take around 10 days to make the 100 mile journey. Check out the short 3 minute video photographer Keith Sutter produced about the adventure. You can find out more about this heroic endurance feat and about the memorial event and how to track them at ForlornHope.org. Some of their photos can be seen here.
1/1/20211 hour, 10 minutes, 43 seconds
Episode Artwork

EP 503: TRN Audio Magazine - Christmas Edition

This is the 9th volume of the award winning audio magazine. We have a couple editorial columnists that join us to wish you Happy Holidays. Hire Andy as a coach! or check out his weekly Tap Room at iRunFar Learn more about Sally or hire her as a coach. Don didn't share his resources for his topic, so we are assuming he made everything up.
12/25/202058 minutes, 17 seconds
Episode Artwork

EP 502: Are We Still Born to Run? with Christopher McDougall

Author of the best-selling book, Born to Run, Christopher McDougall rejoins The Nation over 11 years since its publishing. Over 3 million copies have been sold. Find that bag of chia seeds, make some Iskiate and lace up your huarache sandals. Do you still have your Vibram five-fingers? We talk with Chris about the impact of his book and where we have gone as a running community in the last decade. We talk a bit about two of his other books, Natural Born Heros and Running With Sherman
12/18/20201 hour, 6 minutes, 49 seconds
Episode Artwork

EP 501: The Comeback Quotient with Matt Fitzgerald

Author, Athlete, Coach, Nutritionist, Speaker and friend of TRN Matt Fitzgerald joins us to talk about his new book that is just now released, The Comeback Quotient - A Get-Real Guide to Building Mental Fitness in Sport and Life. "Physical fitness enables an athlete to do hard things, mental fitness enables an athlete to deal with hard things, and no athlete realizes his or her full potential without both." We dive into Matt's research to find out what this mental fitness is and how we can develop more. Video of Jacko Willink's, "Good" You can find all 28 of his books, more about his coaching services and speaking HERE
12/12/20201 hour, 6 minutes, 44 seconds
Episode Artwork

EP 500: One of the Greatest Endurance Feats In History

In the winter of 1846-47 a group of pioneers were headed to California when they were trapped in the high Sierra Nevada Mountains. The snow was over 20 feet deep, they were running out of food, and the group wasn't working together. Three unsuccessful attempts were made to escape and get help from California. On December 16, 1846 a small group began another attempt on homemade snowshoes with enough food for six days; hoping it would take around 10 days to make the 100 mile journey. Tim Twietmeyer and Bob Crowley, have been trying to understand this story for over six years. This episode is an explanation of their findings and announcing their memorial trek 174 years later. You can find out more about this heroic endurance feat and about the memorial event and how to track them at ForlornHope.org.
12/4/20201 hour, 1 minute, 28 seconds
Episode Artwork

EP 499: Patience to Endure w/ AJW

One of our favorite types of podcasts are to throw out a word and discuss it with smart people. That is why we invited Andy Jones-Wilkins back on to talk about "Patience". In fact, AJW has written about patience on iRunFar recently: "Patience in Trying Times". And back in 2013, "Ultrarunning Skill #3: Patience". Needless to say, he was WAY ahead of Don and Scott....not new. Hire Andy as a coach!
11/28/202059 minutes, 36 seconds
Episode Artwork

EP 498 Dr. Cucuzzella Completes His First 100-Miler!

Dr. Mark Cucuzzella has been running his entire life and has many marathons, six completions of the JFK 50 and two completions of the Comrades Marathon. But this fall he ticked of his first 100-miler! We talk to him about his great achievement and what he learned at the first inaugural Rim to River 100. We also reminisce about his 20 episodes with us beginning in the 2012! Here is a link to the first episode we did with him. Here is the finish line VIDEO of Dr. Mark Here is his race report
11/20/20201 hour, 2 minutes, 11 seconds
Episode Artwork

EP 497: Pack Burro Racing - A Kick in the Ass

The famous Western States 100 began from a horse race that started back in 1955. SIX years prior to this (1949), Pack Burro racing had been a prize-paying sport that started in the mountains of Colorado. Here is a fun video produced by Salomon a couple years ago with Max King and Ryan Sandes trying the race. Past guest and running shoe enthusiast, Brian Metzler, rejoins The Nation after we found out he has participated in many of these unusual events. Make sure you read Brian's book, Kicksology: The Hype, Science, Culture & cool of Running Shoes Listen to the episode on shoes we did with Brian. Check out Christopher McDougall's book about his experience running with a donkey, Running with Sherman
11/13/20201 hour, 7 minutes, 49 seconds
Episode Artwork

EP 496: Ask The Coaches- Answering Your Training Questions

Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to answer questions you submitted via social media. Topics include: Taking time off after a big race How to be safe on the trails How to know you are ready for the next challenge Are back to back trainings necessary? How to incorporate stationary bike into training How to increase training duration and/or time More about Krissy Moehl Krissy Coaching services Krissy’s book, “Running your First Ultra” Ian's Stuff Sharman Ultras coaching services Ian’s new podcast, “PodiumRunner Endurance Podcast” More about David Roche: David and Megan’s coaching at SWAPRunning (SWAP stands for Some Work, All Play). Their book, the Happy Runner David and Megan’s new podcast, “Some Work, All Play”
11/6/20201 hour, 12 minutes, 35 seconds
Episode Artwork

EP 495: Walking Down Memory Trail with Warren Pole

This is our first Simul-podcast. It only makes sense that we would do this with our favorite British corespondent, Warren Pole,  one of the founders of 33 Fuel. They recently started a podcast that is devoted to endurance fueling: 33Fuel Podcast We reflect on the eight-year relationship with Warren and Erica, his wife. Be sure to try out the many products at 33fuel.com and use the code TRN33 for 10% off your purchase.
10/30/20201 hour, 16 minutes, 43 seconds
Episode Artwork

EP 494 Kim Strom: Running For Life

We all have multiple identities - Mom, brother, friend, scientist, comedian, bowler, runner, writer, etc. Some of these identities come by choice, by chance or forced upon us. They may change over time too. We are the sum of these identities. They help us learn and grow. We should celebrate them in our own lives and within those around us. One of the best parts of trail running is to learn about the identities of others on a run. In this episode we talk to Kim Strom. We learn about some of her identities: Running model (appearing on the cover of Trail Runner Magazine more than any other person) A Photographer A Writer A Trail Runner Her newest identity - cancer patient Check out this collective: alpsinsight.com Photo Swiss Alps and by PatitucciPhoto
10/24/20201 hour, 1 minute, 57 seconds
Episode Artwork

EP 493: Running Around the World in 45 Minutes

We brought together running representatives from three continents Asia: Mark Agnew, Hong Kong Europe: Hillary Gerardi, France North America: Jamil Coury, USA We asked them to talk about running topics that are current in their corner of the world. Photo: Jubilee Paige Find out more about Jamil: Run Steep Get High Youtube Channel & Cocodona 250 Race Photo by by Martina Valmassoi Find out more about Hillary HERE. And check out this cool VIDEO   Mark Agnew climbs on the Annpurna 55km ultramarathon trail race. Photo: Flawsome Pictures Learn More about Mark HERE and the SCMP Page. You also might be interested in his team's ocean rowing HERE  
10/16/202052 minutes, 55 seconds
Episode Artwork

EP 492 Allow Your Happiness to Run Wild: Zoë Rom

Zoë Rom had a great birthday this year. She woke up and set out to run the 17-mile, 5400' ascent to Capitol Peak. Capitol Peak is one of the infamous "14ers" (peaks in Colorado over 14,000' elevation). It is a class 4 climb that is rated "high" in exposure, rockfall potential, and Route-finding. It is also know for the "knife edge" near the top. She had a good day and ended up setting the supported FKT in 5 hours 37 minutes. Zoë is also the assistant editor at Trail Runner Magazine, runner, climber, coach and host of the new Trail Runner Magazine in-house podcast called DNF. We talk to Zoë about her FKT and about how DNFs are successes that propel us to become better. Check out Zoë's coaching website Photos by TJ David
10/9/202054 minutes, 42 seconds
Episode Artwork

EP 491 Finding His Edge-Adam Kimble

Earlier this summer Adam Kimble broke the supported FKT (fastest known time) on the 171-mile circumnavigation of the Tahoe Rim Trail in 37 hours 12 minutes. The Tahoe Rim Trail is a long-distance hiking trail that forms a loop around the Lake Tahoe Basin in the Sierra Nevada and Carson ranges of California and Nevada in the United States. The trail ranges in elevation from 6,240 feet at the outlet of Lake Tahoe to 10,338 feet at Relay Peak in Nevada. Adam broke Killian Jornet's 2009 record by 20 minute. Adam is multi-talented: playing division 1 college baseball and won on the famous "The Price is Right" TV game show. We speak to Adam about his recent accomplishment and the lessons he learned on his first attempt the year prior. We also learn about how he fuels for races and "palate fatigue" Some of Adam's accomplishments include Discovery Channel's "The Wheel" contestant Winner of two self-supported multi-stage races podium finisher at three 100-milers 2016 ran from California to Georgia in 60 days 2017 FKT running the length of Great Britain with Kris King 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 photos by Helen Pelster
10/2/202058 minutes, 56 seconds
Episode Artwork

EP 490: The Rise of the UltraRunners

One of the many conversations we enjoy on the trail is how each of us were introduced to trail and ultra running. Each of us has our own story. Although each of these stories are unique, there are some relatable common threads. In the book, The Rise of the Ultra Runners - A Journey to the Edge of Human Endurance, Author Adharananad Finn explores these stories as he walks through his journey into ultra running with the final destination of running the Ultra Trail du Mont Blanc (UTMB), a 106-mile race through the French Alps. Check out Adharanand's web site: The Way of the Runner and his podcast Running with the Kenyons
9/25/20201 hour, 3 minutes, 18 seconds
Episode Artwork

EP 489: How Do you Measure Success with John Kelly

We met John Kelly in episode 483 after he successfully broke the 31-year FKT on the 268-mile Pennine Way in Scotland earlier this summer. In this episode, John discusses his successful completion of The Grand Round, UK's big three fell running rounds run consecutively (192 miles, 84,000' elevation, 113 summits) AND riding a bike between the trail heads totaling 398 miles. This was John's second attempt at The Grand Round. We discuss why he decided to try again and lessons that he learned. Although most of us will never consider something this grandiose, we do like to set goals that push us to our own personal limits. The lessons that John learned can be transferred to our personal attempts at greatness. Read his adventure account in his own words: Blog Post Please consider donating to John's focused charity, the Stephen Lawrence Charitable Trust Photo Credit: Max Holloway
9/18/20201 hour, 6 minutes, 11 seconds
Episode Artwork

EP 488: Pedestrianism- Our Long Lost Relative

Who knew watching someone walk would be a more popular spectator sport than baseball, football or horse racing? During the 1870s and 1880s, that was the case. Sold out arenas watched competitors walk around tracks almost non-stop for six days straight going over 500 miles. Some walking contests were created from wagers that had athletes walk hundreds of miles between cities....in the snow! Pedestrianism may be the long lost relative of our sport! Author Matthew Algeo joins The Nation to teach us about a long-forgotten sport, known as pedestrianism. This sport spawned America's first celebrity athletes, made them rich and opened the doors for immigrants, African Americans and women. Matthew Algeo has written many books that evolve around interesting events in American history. He is a journalist that has reported from four continents and these stories have appeared on some of the most popular public radio programs. Matt currently lives in Sarajevo with his wife, Allyson, and his daughter, Zaya His book, "Pedestrianism: When Watching People Walk Was America's Favorite Spectator Sport" is a fun read that might teach you some strategies on how to be a better runner! Find out more about Matthew and his other books on his website
9/11/202058 minutes, 48 seconds
Episode Artwork

EP 487: Movement IS Medicine

Running is one of the world's most popular forms of exercise but is sometimes accompanied with injuries.  It is easy to do a quick web search for these injuries, but will often find contradicting treatments. Our expert physical therapists, Dr. Joe Uhan and Dr. Asher Kyger Henry review your common injuries and offer solutions.  A theme evolved around Movement Strength Efficiency Find out more about Asher Kyger Henry's practice and coaching Check out Joe Uhan's coaching and services
9/4/20201 hour, 8 minutes, 11 seconds
Episode Artwork

EP 486: 100-Mile Week Challenge

Andy Jones-Wilkins is not a stranger to big training blocks and high mileage, but it has been nearly four years since he has run 100 miles in one week. This year has been unique and without any races, Andy decided to push his boundaries and set his BHAG: Run 100 miles in one week. He shares the five gold nuggets he learned from his adventure. Read his pre run expectation at iRunFar Tap Room Hire Andy as a coach!
8/28/202056 minutes, 19 seconds
Episode Artwork

EP 485: Becoming Your Best with The Coaches

Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to answer questions you submitted via social media. Topics include: Is there a training load gain running with strollers? Is there a fitness transfer from heat to elevation? How to treat tightness and cramping in lower calf muscles. How to train for longer races when time is limited by work, family, and life? How to get in long training runs when it is so HOT....every day? How to make a comeback after a year or more off? More about Krissy Moehl Krissy Coaching services Krissy’s book, “Running your First Ultra” Ian's Stuff Sharman Ultras coaching services Ian’s new podcast, “PodiumRunner Endurance Podcast” David stuff David and Megan’s coaching at SWAPRunning (SWAP stands for Some Work, All Play). Their book, the Happy Runner David and Megan’s new podcast, “Some Work, All Play”
8/21/20201 hour, 12 minutes, 38 seconds
Episode Artwork

EP 484 Tolerating the Transition - What To Expect on Race Day

Two legendary Race Directors, Scotty Mills and Julie Fingar join The Nation to discuss when we will get back to racing, what to expect when we toe the line, and our responsibilities as racers as we transition back to racing. Scotty Mills has raced over 200 ultras and has directed races from 50k to 100 miles including the iconic San Diego 100.  Julie Fingar is an elite runner with many podium Finnishes including Angeles Crest 100, Rocky Racoon 100, Rio Del Lago 100, Headlands 100 and top 10 finisher at Western States 100.  She is also owner of NorCal Ultras, the engine that produces some of the biggest and oldest trail races, including Way Too Cool 50K, American River 50 Mile, and Rio Del Lago 100 mile races. Check out ITRA's Race Guidelines: a framework of standard operating guidelines that race organizers from around the world can reference, so that we can restart trail running events confident that we are applying good practice to keep our community of trail runners - including participants, volunteers and host communities - safe.
8/14/20201 hour, 8 minutes, 4 seconds
Episode Artwork

EP 483: John Kelly Breaking Records While Maintaining Work & Family Balance

John Kelly is only the 15th person to finish the formidable Barkley Marathons since its creation 24 years ago.  Since then he has finished many of the toughest races in the world including the Laverado Ultra Trail and the Tor des Geant.  Last year John moved from the U.S. to England and began tackling the amazing EU trails.  This spring, before the pandemic, John won the Spine Race, a 268-mile, 39K elevation route following the Pennine Way National Trail in Scotland.  As races were cancelled, John decided to try and break the 31-year-old FKT for the Pennine Way. We talked to John about his successful FKT (subsequently bested by friend, Damian Hall 8 days later) What is a Bog? His ambitious attempt at the Hartley Slam, named after Mike Hartley, the only person to complete all three of the Rounds consecutively. Balance: with training, young family and startup business Follow John's adventures at RandomForestRunner.com, where he will post a link on how to follow his Grand Round attempt John is running to raise funds for the Stephen Lawrence Trust, founded to tackle inequality in all forms.  Please consider donating .
8/4/20201 hour, 7 seconds
Episode Artwork

EP 482: Honoring the Bib

Brian Chontosh, aka Tosh, Terry Fletcher  and Don recount their adventure and lessons learned after they completed the Trueform Runner Challenge": a couch to 100-mile" attempt through the Sierra Nevada mountains in Northern California. Check out the amazing motionless treadmill that promotes efficient running, the Trueform Runner Check out Tosh's links: Crooked Butterfly Podcast Crooked Butterfly website Tosh's Instagram Follow Terry Fletcher on  Instagram
7/31/202056 minutes, 37 seconds
Episode Artwork

EP 481: Alyssa Clark Pushing the Boundaries of Possible

Alyssa Clark recently set a world record for the number of consecutive marathons: 95 marathons in 95 days.  Join us as she explains how this started out as a way to cope with COVID quarantine when she was living in Italy and kept pushing her goal.  We all can learn from her determination, her grit, her passion and love for running. Learn more about Alyssa: Her blog Training4adventure.com Instagram Facebook
7/25/202057 minutes, 51 seconds
Episode Artwork

EP 480: The Calm Before the Storm: 100-Mile Challenge

Brian Chontosh, aka Tosh, and  Terry Fletcher join The Nation to discuss the upcoming adventure, the Trueform Runner Challenge: a 100-mile event through the Sierra Nevada mountains in Northern California.  We visit with the group to discuss their expectations and training: The Mind's Mind Physical vs. Mental side How big is your fuse and what to do if you blow it? Check out the amazing motionless treadmill that promotes efficient running, the Trueform Runner Check out Tosh's links: Crooked Butterfly Podcast Crooked Butterfly website Tosh's Instagram
7/19/20201 hour, 6 minutes, 49 seconds
Episode Artwork

EP 479: Thumbs Up / Thumbs Down with The Coaches

Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to discuss running topics: How to increase mileage? Is heat training necessary? Is Soccer (Football) a good base experience? Should you eat on a long run? What should you eat? 1000 miles in 1000 hours? from an article in the May 1993 issue of Ultrarunning Magazine (get 25% off a subscription) More about Krissy Moehl: Krissy Coaching services Krissy's book, "Running your First Ultra" Ian's Stuff: Sharman Ultras coaching services Ian's new podcast, "PodiumRunner Endurance Podcast" More about David Roche: David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play). Their book, the Happy Runner David and Megan's new podcast, "Some Work, All Play"
7/9/20201 hour, 11 minutes, 19 seconds
Episode Artwork

EP 478: Your Best Running Companion

This is an episode we have been wanting to do for a long time.  We love our dogs and they love to join us on the trails.  However, there are many questions that come up concerning the safety of our companions. Ultrarunner and dog-lover, Victor Ballesteros and Veterinarian, Dr. Xuân Mai Võ, join us to talk about their passion for the trail, outdoors, and their furry companions.  Some of the topics covered: What breads are the best? Where to find a good trail running dog? When can our pups start running?  How far? Safety concerns for our dogs.  How to deal with heat What can we learn from our pets? Canicross (Canicross USA) Some additional resource links: Sophia Yin , Perfect Puppy in 7days: How to Start Your Puppy Off Right How to Behave so Your Dog Behaves Musher's Secret (paw wax) Squirrel's Nut Butter Salves Leptospirosis Dog and Human Harnesses Mid-range, everyday harnesses, Ruffwear For the BEST sports bags visit Victor's company, Victory Sport Design and get 15% off with code trnpups    
7/3/20201 hour, 17 minutes, 43 seconds
Episode Artwork

EP 477: Going All in: From a Hobby to a Lifestyle with Michael Ambrose

Michael was looking for a new wet suit online and clicked on a link that said "trail running" because he had never heard of it.  This started a pivot in his life that would eventually lead him to be a product line manager for Salomon and living in France with his wife, Steph.  Mike joins us to explain why this sport and community quickly drew him in and how it has enriched his life. Read more about Michael's story HERE Watch Michael talk turkey about Salomon's 2020 offering in this VIDEO
6/26/20201 hour, 16 minutes, 7 seconds
Episode Artwork

EP 476: A Revolutionary Treatment For Improved Performance, Memory and Health

What if there was a revolutionary treatment that could: improve your cardiovascular capacity decrease sports injuries help you live longer enhance memory make you more creative make you look more attractive keep you slim and decrease food cravings protect you from cancer and dementia ward off colds and flu decrease your chance of heart attack, stroke and diabetes help you feel happier, less depressed and less anxious Dr. Matthew Walker's book, "Why We Sleep: Unlocking the Power of Sleep and Dreams"  could miraculously improve all of these. Alex Hutchinson and Andy Jones-Wilkins wake us from our slumber to help us understand WHY WE SLEEP.  We each take a chapter (four out of sixteen total chapters) to discuss and debate the research and findings. AJW's Coaching Find out more about Alex Alex's web site A previous podcast with TRN: What Defines our Limits - with Alex Hutchinson Follow Alex on Twitter Check out Sweat Science at Outside Online
6/19/20201 hour, 12 minutes, 31 seconds
Episode Artwork

EP 475: Time to Take a Cold Shower with the Coaches

Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to discuss running topics. More about Krissy Moehl: Krissy Coaching services Krissy's book, "Running your First Ultra" Sharman Ultras coaching services More about David Roche: David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play). Their book, the Happy Runner
6/12/20201 hour, 19 minutes, 21 seconds
Episode Artwork

EP 474: Mental Management with Lanny Bassham

The events in 2020 have effected everyone throughout the world.  First with the Pandemic and now with coming to terms with some long overdue inequalities.  We didn't want to distract from the attention and introspection that is needed now.  So we decided to not publish a new episode this week, rather, we want to share one of our favorite episodes.  This episode is from 2014 and we hope you like it and might help you through these hard times. If "ultra running is 90% mental and the other 10% is in your head", shouldn't we train our brain?  Is there a repeatable process for winning? Lanny Bassham went from a kid that others said would never compete as an athlete to a 2-time Olympic medalist and 4-time world champion with four world records.  All winners have common threads that they do differently than everyone else.  He has discovered a formula to preparing mentally to be a champion.  Since retiring from competition, he continues 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. "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 You will learn about the three circles of the Mental Management System three phases of a task goal getting how to use rehearsal as a mental tool How an imagined imprint can be just as real as an actual imprint. How can we be better coach your children
6/6/20201 hour, 53 seconds
Episode Artwork

EP 473: Grab Bag with Matt Fitzgerald and Zach Bitter

Zach Bitter and Matt Fitzgerald pop in to see who reins supreme with a grab bag topic. Check out Zach's latest world record and his coaching information HERE Matt is always working on the next must-read running book.  Make sure you have his entire library and his coaching services HERE
5/30/20201 hour, 8 minutes, 23 seconds
Episode Artwork

EP 472: Ten Things New Trail Runners Should Know

Do you remember your first trail run?  What was the first thing you learned? There are some differences everyone learns when transitioning to the trails.  Andy Jones-Wilkins joins The Nation and we talk about some things we wish we knew including: How to find a trail? What gear do you need? What techniques are different? How can I remain safe? What Etiquette is important to know Here is the article about the Emergency Puffy featured at Cruzet Running by John Anderson AJW's Coaching
5/22/20201 hour, 18 minutes, 45 seconds
Episode Artwork

EP 471: Running 100 Miles Without Food?

Michael McKnight set the fastest cumulative time for the triple crown of 200-milers, Bigfoot 200, Tahoe 200, & Moab 240  in 2017.  Around the same time, he began his journey to become a fat-adapted runner.  Three years later and without a race on the calendar, he wondered if he could run 100 miles without food, relying on his fat burning engine.  In the early hours of May 8, he began his self-made 100-mile route around Cache Valley, UT (see map below). In this podcast, we talk to Michael two weeks prior to his project about his idea, preparation, and expectations. 5 days after his project, we spoke with him about lessons learned and his experiences talk to Jeff Browning, Michael's coach about fat adaption and how this might help you Check out Michael's previous podcast, EP 431: Chasing the Triple Crown of 200s with Michael McKnight Here is Jeff Browning's previous podcast: EP 427: Giddyup with Jeff Browning Check out Jeff's coaching web site: GoBroncoBilly.com  Podcast photo by VanhornPictures
5/15/20201 hour, 24 minutes, 29 seconds
Episode Artwork

EP 470: Culture and Community Before Sport - Buzz Burrell Talks FKT

Peter Bakwin and Buzz Burrell popularized the term Fastest Known Times when they set the FKT on the John Muir Trail in 2000.  A few years later they created the website that helps our community record cool routes around the world.  With the cancellation or postponing of many races this year, more people are "projecting" adventures that might lead to an FKT.  Buzz joins us to talk about the rise in popularity of FKTs and how you can participate!   Tune into the Fastest Known Time Podcast Listen to Buzz's past podcast with us.
5/8/202056 minutes, 42 seconds
Episode Artwork

EP 469: Bonk or No Bonk

Coaches Ian Sharman, David Roche and Krissy Moehl join The Nation to debate matters of trail running consequence in a new game called, "Bonk or No Bonk. More about Krissy Moehl: Krissy Coaching services Krissy's book, "Running your First Ultra" Sharman Ultras coaching services More about David Roche: David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play). Their book, the Happy Runner
5/2/20201 hour, 4 minutes, 23 seconds
Episode Artwork

EP 468: Dr. Cucuzzella Makes House Calls

In our first call in show, Dr. Mark Cucuzzella fields calls from Nation Listeners from around the world.  We field questions regarding Risks of fasted runs Rehab from meniscus injuries Training for a marathon vs. a mountain ultra Best treadmills for running indoors How to avoid injury and run pain free Please consider supporting Dr. Cucuzzella's running store, Two Rivers Treads or call them for expert advice. 304-885-8843 Visit the Natural Running Center
4/25/202048 minutes, 57 seconds
Episode Artwork

EP 467: ITRA: An Organization that Can Protect Our Trail Community

Recently, our friend and trail culture advocate, Bob Crowley, was appointed as President of ITRA, International Trail Running Association.  Bob helps The Nation understand more about this little known organization that we SHOULD know about and support.  ITRA's values mirror our shared values of authenticity, humility, fair play, respect, solitary, and teamwork.  Not only can it represent our collective voice, but can help race directors and individuals alike.  The basic membership is free so please sign up to strengthen our voice and protect our culture.
4/17/20201 hour, 25 seconds
Episode Artwork

EP 466: How Does Your Brain Work? with Dr. Simon Marshall and Lesley Paterson

We often hear that, "ultra running is 90% mental and the rest is in your head".....or something like that. Returning favorite guest, Dr. Simon Marshall and 3-time Xterra world champion, Lesley Paterson join The Nation to help us understand how the brain works and strategies to help us perform at a higher level. Visit their website: BraveHeartCoach.com to learn more or to schedule 1/2 hour mental coaching sessions. Check out their new Xterra Podcast They co-authored the book, "Brave Athlete - Calm the F*ck Down and Rise to the Occasion" Try out their FREE "Smog Report"personalized advice to optimize your training Fun video introduction of the book. Follow Simon and Lesley on Twitter Here is the link to our previous podcast with Simon and Lesley
4/10/20201 hour, 5 minutes, 43 seconds
Episode Artwork

EP 465: TRN Audio Magazine - Volume 8

Volume 8 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand. Featured articles : Is Longer Better? Good Until the Last Drop Give me 5 You Never Forget Your First Time Does the Tail Wag the Dog? Running, Is it Good for Your Knees? Don't Believe the Hype How Much? Anton Krupicka "Indulgence" Video JB Benna's "Unbreakable" Movie - Free for a limited time The effects of various drugs on spider webs spider web Check out AJW's Coaching If you are interested in getting some great quality facemasks check out these two manufacturers: C29Mask Theramasks
4/3/20201 hour, 17 minutes, 51 seconds
Episode Artwork

EP 464: Western States Cancels 2020 Race - A Talk With the RD

Today, the Western States Endurance Run Board of Directors announced the cancellation of the 2020 race.  This is only the second time in the race's 46 years that they have had to cancel the race.  Race Director, Craig Thornley, joins Andy Jones-Wilkins in a discussion to clarify and answer any questions.
3/28/202047 minutes
Episode Artwork

EP 463: The What Now?

Earlier this week we posted a podcast discussing the situation with COVID-19.  Since then, many communities have been directed to "shelter in place".  This doesn't mean we cannot continue with our passion of running. As promised, this is the follow up podcast with Coach and Prognosticator, Andy Jones-Wilkins.  The discuss the subject of what we can do now.  If we approach this with the right attitude (as many ultra runners do), we can see this as a great opportunity to try something new or experiment with something in our training.  Let us know what you are planning to do.  Let's occupy social media with our trail running spirit of optimism and motivation! We also chat with Julie Fingar, RD for NorCal Ultras, about the ramifications RDs have to deal with and how they are trying to innovate and create options for runners.
3/20/20201 hour, 12 minutes, 38 seconds
Episode Artwork

EP 462: COVID-19 Cancelled Our Race

SPECIAL EDITION: We recently posted a letter from the Ultra-Endurance Sport Science & Medicine web site.  This letter makes recommendations for our sport during this pandemic.  Dr. Marty Hoffman, co-author, joins us to explain how this virus can affects our community.  Bob Crowley, Trail Animals Club, also explains how this affects our race season. Here is the link to Corrine Malcolm's article at irunfar For an updated status on race cancelations: Check your race web site Check ultrasignup.com Updated list at Ultrarunning Magazine Be a solution, Be kind...mãs!
3/18/202050 minutes, 23 seconds
Episode Artwork

EP 461: Running the Dream with Matt Fitzgerald

Matt Fitzgerald (sports nutritionist, writer, athlete, coach) will be releasing a new book in May, "Running the Dream; One Summer Living, Training and Racing with a Team of World-Class Runners Half My Age".  We talk to him about his journey as he trains with Hoka's NAZ elite team of professional runners in Flagstaff, AZ. He also has launched an interesting cool new running camp concept, "Endeavorun".  Check it out.
3/13/20201 hour, 25 seconds
Episode Artwork

EP 460: Introducing Trail Hacks, A New Podcast

There are many high profile races out there and many of those are very difficult to get into.  The good news is there are many GREAT races that you might not know about.  It the New TRN produced podcast, Trail Hacks highlights one of these amazing races.  We speak with the Race Director to better understand the characteristics of the race. We then get with a veteran runner to give us a hack or two that might help us successfully complete the race. In our inaugural Trail Hacks Podcast, we speak with Scotty Kumar, producer of the award winning podcast Ten Junk Miles.  His team runs the Badger Trail Races held on August 1-2. Register HERE Be sure to subscribe to Trail Hacks podcast where ever you listen or visit www.trailhacks.run
3/9/202029 minutes, 19 seconds
Episode Artwork

EP 459: The Great Debate- Sabotaging Your Run

Don found a recent article, "13 Things You're Probably Doing That Are Sabotaging Your Run" by Erin Kelly on Bustle.com We decided to make a game to discuss the points.  TRN friends:Donna NiCuarta and Warren Pole join us to debate the pros and cons of each point.
3/6/20201 hour, 18 minutes, 44 seconds
Episode Artwork

EP 458: Motivation vs. Discipline

There is a correlation between motivation and self-discipline in successful runners.  Coach AJW joins The Nation to discuss what motivation and discipline is, how we can use it, and how to improve it. Here are the links that we discussed Gene Hackman's motivational speech in Hoosiers Brad Kerns Morning Routine Podcast on Vulnerability Podcast Anatomy of a DNF AJW's Coaching AJW's Tap Room
2/29/20201 hour, 6 minutes, 15 seconds
Episode Artwork

EP 457: Gold Nuggets for New Trail Runners with Stephanie Howe

If you have been trail running for a while, you inevitably have been mentored by others with a lot of experience and wisdom.  This is where Trail Runner Nation was born - to provide a venue to share this knowledge with a broader audience.  Stephanie Howe  joins us to discuss some of the great golden nuggets of knowledge that we have learned. Make sure you check out Stephanie's web site for coaching or nutritional consultation. Instagram Facebook Twitter Nathan Sports Vapor Howe Cliff Bar The North Face
2/22/202056 minutes, 4 seconds
Episode Artwork

EP 456: What Does it Mean to Be a Trail Runner?

Nearly 8 years ago we recorded a podcast where we talked about the SoCal Coyotes' philosophy.  These tenants are common throughout our tribe.  Coach Jimmy Dean Freeman joins us to discuss its relevance eight years later. Click HERE to watch the video Click HERE to listen to the original podcast
2/14/20201 hour, 3 minutes, 37 seconds
Episode Artwork

EP 455: Grab Bag with Alex Hutchinson and Dr. Matt Laye

In this edition of Grab Bag, Alex Hutchinson and Matt Laye join us as we try an find out the truth behind: Over breathing? Can we become so efficient that we are burning less energy than a sedentary person? Is there a benefit to stretching? How does your microbiom affect health? Can smiling improve performance? Do we have limits to the number of calories we can process? Links that of stuff we talked about: Stronger by Science Podcast https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934128/ https://www.nejm.org/doi/full/10.1056/NEJMra1907805 https://www.ncbi.nlm.nih.gov/pubmed/31872558 https://www.ncbi.nlm.nih.gov/pubmed term=gut%20microbiota%20fermentation%20determines%20the%20efficacy%20of%20exercise%20for%20diabetes%20prevention&cmd=correctspelling Matt Laye is an endurance athlete and PhD in medical physiology and an assistant professor of health and human performance at The College of Idaho.  Matt is a coach at Sharman Ultra and a regular contributor to Ultrarunning Magazine,  Visit Matt's Blog: Laying It Down Follow Matt on Facebook and on Twitter 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
2/7/20201 hour, 8 minutes, 48 seconds
Episode Artwork

EP 454: Why is Weight-Loss so Difficult Even for Runners? Dr. Phil Maffetone

Dr. Phil Maffetone helps us understand the difference about over-weight and over-fat.  We discuss why is so difficult to lose weight because our understandings may be in error. If we lose excess fat, we will become healthier and more efficient runners. Book: Overfat Pandemic - Exposing the problems and its simple solution for everyone who needs to eliminate excess body fat  Article: "Six Reasons Weight-Loss is so Darn Difficult" Other Dr. Maffetone podcasts: 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 Get the Maffetone App HERE Take the 2 Week Test Get a taste of Dr. Maffetone's best articles HERE Phil Maffetone's MUSIC  
1/31/20201 hour, 23 minutes, 9 seconds
Episode Artwork

EP 453: Ellie Greenwood Helps Reignite Your Passion

Ellie Greenwood elaborates on a few recent articles she wrote in Ultrarunning Magazine: Reigniting Your Passion, November 2018 Finding Gratitude in Slower Times, September 2019 Band of Runners, November 2019
1/23/20201 hour, 4 minutes, 12 seconds
Episode Artwork

EP 452: Life is a Marathon with Matt Fitzgerald

Matt Fitzgerald (sports nutritionist, writer, athlete, coach) has been doing some endurance writing with his 2019 published "Life is a Marathon: A Memoir of Love and Endurance".  In May, he will be releasing, "Running the Dream; One Summer Living, Training and Racing with a Team of World-Class Runners Half My Age".  We talk to him about his journey as he trains with Hoka's NAZ elite team of professional runners in Flagstaff, AZ. Having fun helps us become better runners Judgement is more important than toughness Depletion runs He also has launched an interesting cool new running camp concept, "Endeavorun".  Check it out.
1/17/20201 hour, 14 minutes, 19 seconds
Episode Artwork

EP 451: Starting the New Year Right with Coach Jason Koop

CTS Training Director, Jason Koop, joins The Nation to talk about his new podcast Koopcast and some good tactics to start the new year off right.   Check out Jason's book, "Training Essentials for Ultrarunning" Jason Koop is the Head Coach for CTS-Ultrarunning. He is the author of ‘Training Essentials for Ultrarunning’ which has become the benchmark book for ultramarathon training. During his coaching career, he has managed over 100 endurance coaches and several hundred atheltes of all types, abilities and sports. He is also an accomplished ultrarunner in his own right having finishes in some of the most difficult races on the planet including the Badwater 135, Hardrock 100, Leadville Trail 100, Wasatch 100, Bear 100 and Western States 100
1/12/20201 hour, 17 minutes, 39 seconds
Episode Artwork

EP 450: What Did We Learn in 2019

Don and Scott review the podcasts from 2019 and the many amazing guests that have joined us and helped us become better, smarter, more efficient runners.  What were your favorite gold nuggets?
1/3/202034 minutes, 25 seconds
Episode Artwork

EP 449: 2019, A Year in Review

AJW joins us for a quick recap of 2019 performances in ultrarunning.  It includes his picks for Ultrarunner of the year (female and male) Performance of the year (female and male) Rookie of the year (female and male) Surprise of the year (female and male) Most inspirational Please check out Andy's coaching services and his weekly Tap Room article! AJW's Coaching AJW's Tap Room
1/2/20201 hour, 13 minutes, 51 seconds
Episode Artwork

EP 448: Don't Miss Your Appointment with Dr Mark Cucuzzella

Dr. Mark joins us to chat about many thinks including: Shoe Doping -Can shoe technology help us run faster?  Check out his article New York Times article on the Vapor Fly "Shoe Dog - A Memoir by the Creator of Nike" Active Life's Kone-X mat Noboso proprioceptive insoles Jay Dicharry's MoBo Board Review.  You can get a 10% discount on our partners page How to improve your running form with the TruForm Runner.  You can get 10% discount with the code TRT10 at TruFormRunner.com 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!
12/28/20191 hour, 13 minutes, 23 seconds
Episode Artwork

EP 447: Hangin' With The Coaches' Thumbs

Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to discuss some interesting topics including: Assessing your running stride yourself. Article by Joe Identifying ourselves as ultra runners (see Ian's article in this month's Ultrarunning Magazine) Challenges of Cold Weather Running (see Matt's article in this month's Ultrarunning Magazine) Visit College of Idaho with Assistant Professor, Matt Laye Sharman Ultra - Endurance Coaching Uhan Performance
12/20/20191 hour, 6 minutes, 33 seconds
Episode Artwork

EP 446: Running Home with Katie Arnold

Last year Katie Arnold won the Leadville 100.  She also recently published her first book, Running Home, a Memoir.  Katie writes about her journey in this life so far while weaving in many common threads, one of those is her passion for the outdoors and trail running.  We talk about how running has helped her navigate her life, the ups, downs and heartbreaks.  Running is a way she was able to disconnect AND connect.
12/13/20191 hour, 6 minutes, 33 seconds
Episode Artwork

EP 445: Kicksology: They Hype, Science, Culture & Cool of Running Shoes

What shoe did you run your first trail run in?  What shoe do you currently pine for?  We all love our shoes and probably have an unhealthy collection of shoes.  Brian Metzler, a running shoe geek for his entire life, joins The Nation to talk about SHOES....Oh the glorious shoes.  Over his life he has run over 75,000 miles and tested more than 1500 pairs.  As founding editor and associate publisher of Trail Runner Magazine and contributor at many other running magazines, he has a unique view of the history of shoes.  He finally wrote a book about shoes.  The history of shoes, why we are emotionally attached to them, their evolution, injury, and what we can expect in the future. Buy the book HERE
12/7/20191 hour, 17 minutes, 23 seconds
Episode Artwork

EP 444: Anatomy of a Comeback

Throughout your running experience, you might have experienced or are experiencing a running layoff due to many different reasons.  Sally McRae, The Yellow Runner , and Andy Jones-Wilkins, join The Nation to explore this topic:  Why do they occur, how to cope with them, and how to overcome the layoff.  They offer some good principles that can help you stage a comeback and how to help others in their's.  There is a bonus at the end of the podcast where we talk about vomit etiquette. AJW's Coaching AJW's Tap Room Sally's Coaching Check out this short VIDEO to learn more about Sally
11/30/20191 hour, 12 minutes, 35 seconds
Episode Artwork

EP 443: Can Jello Speed Up Recovery with Alex Hutchinson

Avid Runner and Author, Alex Hutchinson joins The Nation to discuss: Eliud Kipchoge's recent How to Talk Yourself Into Better Endurance Did Scientists Really Find a Speed-Boosting Microbe? How Jell-O Could Speed Up Recovery Listed to our podcast series with Andy Jones-Wilkins and Magda Boulet as we discuss each chapter of Alex's Book, "Endure: Mind,Body and the Curiously Elastic Limits of Human Performance": 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 What Defines our Limits - with Alex Hutchinson Follow Alex on Twitter Check out Sweat Science
11/22/20191 hour, 9 minutes, 11 seconds
Episode Artwork

EP 442: Avoiding the "Toilet Bowl of Doom" with Coach Jay Dicharry

Dr. Jay Dicharry rejoins The Nation to talk about biomechanics and how to work on the BASE of our form, the FEET.  Jay says that we can improve our efficiency and running economy up to 10% if we have correct foot mechanics, not to mention reducing many of the common over-use injuries. Here are some photos of drills we discussed: Jay established his reputation as an expert in biomechanical analysis as Director of the University of Virginia's SPEED Clinic. He now resides in Bend, OR where he is the Director of REP Lab where Jay blends clinical practice and engineering to better understand overuse injuries and helps prevent them before they become a problem. 2 previous podcasts with Jay: -Making running more fun (2013) -How to Rewire our Running (2018) Check out MOBO Board and get a discount! Dr. Jay's Blog: An Athletes Body Dr. Jay's Instagram
11/15/20191 hour, 2 minutes, 51 seconds
Episode Artwork

Ep 441: An Outdoor Life with Sunny Stroeer

Sunny Stoeer lived her life the 'right' way including an MBA from Harvard Business School and a successful career as a strategy consultant. She always felt happier outside pursuing running, climbing and mountaineering.  She took a risk and decided to leave behind the career in consulting and took up the dirtbag life and has found joy doing the things she loves.  We discuss some of the things that she learned from Harvard Business School can translate to Ultrarunning, adventuring and chasing FKTs Check our her women-focused high altitude climbing adventures at AWExpeditions   Instagram Facebook
11/8/20191 hour, 4 minutes, 11 seconds
Episode Artwork

Ep 440: How to Finish Your Next Race Much Faster with Karl Meltzer

Karl Meltzer just won his record 41st 100-mile race in October at the Cloudsplitter 100- the most of any other person! He joins The Nation with Andy Jones-Wilkins to discuss one way to potentially shave HOURS off your next 100-mile finish. His philosophy: KISS- Keep is Stupid Simple. Trail running is a very simple and primitive sport that we might be making way too complicated and difficult. Making choices in your gear, drop bags, crew, pacing and aid station management can shave hour(s) off your time.  It might make it a more enjoyable experience too. Check out Karl's Coaching Services  Karl's Speadgoat Races AJW's Tap Room AJW's Coaching AJW's Almanac Podcast
11/1/20191 hour, 11 minutes, 26 seconds
Episode Artwork

Ep 439: Running is My Biggest Teacher - Ray Zahab

Explorer, endurance athlete, mentor, coach, teacher...... All of these titles come to mind with we think of Ray Zahab.  Ray has been encouraging and mentoring other to push beyond their perceived limits for nearly 15 years with his personal expeditions, his expeditions with youth ambassadors, directing races, or guiding groups to remote places.  He created a company called "Impossible 2 Possible" = I2P that has influenced youth and teachers through expeditions in remote places throughout the world. Ray explains that many people under estimate themselves and that taking risks and doing hard things brings fulfillment, joy and a desire to help others achieve great things. Follow Ray on his social channels: Facebook Instagram Twitter I2P Twitter  I2P Instagram I2P Facebook
10/25/20191 hour, 2 minutes, 54 seconds
Episode Artwork

Ep 438: Running to the Edge - Matthew Futterman

Running to the Edge: A Band of Misfits and the Guru Who Unlocked the Secrets of Speed is a new book by New York Times Deputy Editor Matthew Futterman Matt, a avid runner, tells the story of the evolution of running from the 1950s, when it was just as odd to see a naked person walking down the street as it is to see someone running, until today.  He describes this evolution of speed and endurance through the story of Bob Larsen, a hall of fame track field coach.  He explains what we have learned about running science through the experience that Coach Larsen had coaching the small-town Jamul Toads to a national championship and coaching the great Meb Keflzighi's amazing career. Instagram 
10/18/201955 minutes, 15 seconds
Episode Artwork

Ep 437: Recalibrate and Re-engage

We have all had disappointing finishes or the feeling of not accomplishing a goal.  How do you deal with these setbacks or roadblocks? Bob Crowley discusses how he handled a disappointing DNF at Tor Des Geants in 2018.  He brings part of his team, Coach Meghan Laws, and Crew Cheif, Donna NiCuarta, to the table to help explain how he was able to evaluate, rebuild, train and execute his second attempt this year. The Trail Animals running club
10/14/20191 hour, 40 minutes, 15 seconds
Episode Artwork

Ep 436: Patrick Reagan- Enjoying the View

Patrick Reagan has had a fun year from defending his win at at Javalina Jundred, setting a personal best at the Hoka 100K Challenge, and placing 8th at his first attempt at Western States 100.   Our conversation with Patrick include how he has learned from mentors along the way, his love for running long distances, how he takes breaks, etc. Check out his web site and coaching at PatricReaganRunning.com Or follow him on social media Facebook Instagram
10/5/20191 hour, 8 minutes, 7 seconds
Episode Artwork

Ep 435: Thumbs Up / Thumbs Down with the Coaches

Ian Sharman, Joe Uhanand Matt Layereturn to Trail Runner Nation to discuss some interesting topics including: Poles or No Poles? Strength or mobility work, which is preferred? Should you specifically work to improve your form? Mechanical efficiency & metabolic efficiency? Visit College of Idahowith Assistant Professor, Matt Laye Sharman Ultra - Endurance Coaching Uhan Performance
9/20/201955 minutes, 43 seconds
Episode Artwork

Ep 434: Courtney Dauwalter is a 4.4...What's your GRIT score?

Courtney Dauwalter is the fastest woman at UTMBin 2019!  She continues to impress us with her determination, resilience and GRIT.  We put Courtney on the spot in this podcast by measuring her GRIT according to Angela Duckworth's GRIT Calculator.  We discuss where she got her grit and how to increase ours. Take the Grit Scale Test Listen to our podcast about GRIT Past podcasts with Courtney: Courtney Dauwalter Sets the Bar at Moab 200- 238 miles in 57 HOURS !!! Intuitive Training with Courtney Dauwalter Live Audience Podcast with Maggie Gutterl and Courtney Dauwalter
9/20/20191 hour, 13 minutes, 25 seconds
Episode Artwork

EP 433: What Can We Learn - Running in Europe vs. USA?

Sally McRae and Billy Yang just returned from Europe where Sally ran UTMB for the fifth time.  We talk to Sally and Billy about what things Americans need to know when going to Europe to run and visa versa. Check out Sally at her web site, instagram, and twitter Check out Billy Yang a his web site, instagram, and his podcast And just in case you were interested in the tiny phone:
9/9/20191 hour, 31 minutes, 13 seconds
Episode Artwork

EP 432: Run and Become - The Next Level

What does it take to run 3100 miles within 52 days around a city block in Queens, NY? The Sri Chinmoy Self-Transcendence 3100 Mile Race is an annual pilgrimage that began back in 1997.  It is the longest certified race in the world. Runner and Filmmaker, Sanjay Rawal, explores this race and three other cultures from around the world to understand the primal necessity of running and how these cultures connect with nature and are changed / transcending to a new level of being.  It is an experience where we connect our feet with Mother Earth and our breath with the sky - being in the moment and finding joy and gratitude for that moment.  We discuss the levels of running from the physical to the mental and then a newer, higher level that is meditative or spiritual. Sanjay's movie, "3100: Run and Become"is a must watch. Watch the trailer to the movie, "3100- Run and Become"  You will NEED to buy the movie wherever you buy your movies.  Here is the link to Amazon Prime, iTunes, and Google Play
8/30/20191 hour, 20 minutes, 49 seconds
Episode Artwork

EP 431: Chasing the Triple Crown of 200s with Michael McKnight

In 2017, Michael McKnight won the fastest cumulated time for the triple crown of 200-milers, Bigfoot 200, Tahoe 200, & Moab 240. Last week he set a new Bigfoot 200 record by over 4 ours finishing in 51:33 - 18 hours faster than his first attempt in 2017.  We sit down with Michael and talk about how his training and strategies have changed since 2017.
8/23/20191 hour, 4 minutes, 35 seconds
Episode Artwork

Ep 430: It's Easier to Keep Up Than it is to Catch Up - with Tosh

Ultra Adventurer and leadership coach, Brian Chontosh, aka Tosh, join The Nation to discuss this simple but complex topic. Why is it easier to keep up? When we fall behind, we have a tendency to try and find a shortcut Good enough isn't Keeping up vs. getting ahead Check out these links: Crooked Butterfly Podcast Crooked Butterfly website Tosh's Instagram
8/16/20191 hour, 16 minutes, 15 seconds
Episode Artwork

EP 429: Can Failure Make us More Successful? with Coach Ian Sharman

Based on a BBC article by Ian Leslie, "Why Suffering Setbacks Could Make You More Successful",we discuss how this can be true in your training, racing, personal and professional life. Leslie argues that trauma of losing can actually do you more GOOD than harm; "turning pain into rocket fuel".   Coach Ian Sharmanjoins The Nation to discuss how this trauma or setbacks can help you become a better athlete, learn how to achieve more, and become happier. check out Sharman Ultrascoaching services  
8/10/201956 minutes, 12 seconds
Episode Artwork

EP 428: Brothers Born in the Furnace of Adversity with Chadd Wright

Former Navy Seal, endurance athlete, and bearded king, Chadd Wright rejoins The Nation to discuss a mission-mantra that he learned on the Seal Team: Rules for Chadd's "last man standing" training mission with Jesse Itzler and Mark Brown recently: Chadd says when the run is over No Negativity Share something that you are grateful for on each lap No profanity Check out Jesse Itzler's 29O29 Challenge Sponsor: Native Deodorant use promo code TRN for 20% off first purchase
8/2/20191 hour, 15 minutes, 13 seconds
Episode Artwork

EP 427: Giddyup with Jeff Browning

Jeff Browning shows patience and maturity as he continually places in the top 10 at some of the most competitive races.  He recently finished in the top 10 for the 4th time in a row at Western States 100 in June.  We talk to Jeff about His initial conversion from mountain biking to running How becoming fat adapted has helped him recover quicker His race strategy and philosophy Coaching Check out Jeff's coaching web site: GoBroncoBilly.com 
7/25/20191 hour, 4 minutes, 39 seconds
Episode Artwork

EP 426: Brittany Peterson Runs FAST!

The women's field at Western Statesis always very deep and exciting to watch.  This year was no exception.  With record low temps and a stacked women's field, the race had many surprises and nail-biting battles. Brittany Peterson battled with Clare Gallagher at this year's Western States 100 to finish a close second place.  Brittany slows down just long enough to recount her epic finish at the race. Check out her technical running camp that Brittany and Cody Lind are hosting HERE Learn more about how Brittany runs fast HERE Paul and Cody's Coaching site is www.g20running.com
7/12/20191 hour, 5 minutes, 20 seconds
Episode Artwork

EP 435: That's a Wrap - Western States 100 - 2019 Post-Race Review

This year's Western States 100 did not disappoint.  The course, the competition, the runners, the volunteers, the crew and pacers showed up in spades.  Join AJW as we review the big stories, review AJW pre-race picks, and relive the electricity from this past weekend. Look for weekly articles from AJW in the Taproomat irunfar.
7/2/201952 minutes, 57 seconds
Episode Artwork

EP 434: 2019 Western States Preview

369 runners will toe the line Saturday.  Each of them with a story.  AJWmeets up with us at The Aid Station in Auburn, CA to preview some of those stories of note and give us his prognostications on the podiums. Join us for the first-ever 20-hour video streamcast HERE Look for weekly articles from AJW in the Taproom at irunfar.
6/28/20191 hour, 4 minutes, 11 seconds
Episode Artwork

EP 434 - Join in and Interact with the 20-Hour Stream-Cast of Western States 100

Join us next week (June 29-30) for the first ever 20-hour video stream-castof the iconic Western States 100. We will be streaming live video from The Aid Station in Auburn.  Come by and say, "Hi".  We will have aid station snacks and beverages there too. We discuss the details of the stream cast and where you can join in to follow the race, your favorite runners and learn more about WSER and trail running.
6/22/201921 minutes, 21 seconds
Episode Artwork

EP 433 - Cruel Jewel 100 - It Takes a Tribe with Ash Walsh

6/15/20191 hour, 10 minutes, 1 second
Episode Artwork

EP 432: Training the Uphill Athlete - Steve House

A few weeks ago we interviewed Coach Scott Johnstonabout the book he co-authored with Steve House and Kilian Jornet.  We now sit down with Steve to understand his contribution to this amazing book. Check out their website, Uphill Athlete, is a great resource of knowledge with over 240 articles, coaching, training plans, etc.
6/9/20191 hour, 3 minutes, 47 seconds
Episode Artwork

EP 431: Our First Live Stream Podcast - 18 Hours Long?!?!?!

We unveil our new project that we are attempting the WSER18 hour podcast.  Join AJW and Bob Crowley, our event producer, as we discuss what we will be attempting, what you should expect and where you can either tune in OR come by and visit while we broadcast. We will begin streaming at 5:00pm PT on race day and will continue until the last finisher crosses the line. Click HERE to watch the live video stream-cast The Auburn Aid Station Trail Animals Club UltraLive
6/3/201955 minutes, 35 seconds
Episode Artwork

EP 430: Going Mental with Chadd Wright

Chadd rejoins The Nation to discuss a recent race: Bob's Big Timber Backyard Ultra -a Last Man Standing race.  He describes what this type of race is and the mental challenges that come with a loop course with no finish line.  Chadd discusses how his training as an elite Navy Seal helps him prepare and run grueling races.  He explains how these techniques can help you through difficult times in a race and in life. Follow Chadd on FACEBOOK and INSTAGRAM
5/25/20191 hour, 24 minutes, 3 seconds
Episode Artwork

EP 429: Mike Wardian Has an Apocalypse Bag

Iron Mike Wardian is like the sunshine: he seems to be everywhere.  Mike has been successful in every race distance.  He has won the US Championships in 50K, 50M, and 100K distances.  He has qualified multiple times for the US Olympic trials, and still loves running 5Ks.  He has set world records as the fastest stroller marathon, 7 marathons in 7 days on 7 continents.  Last year he ran 10 marathons in 10 days (on 7 continents) - average time was sub 3 hour. So far he has RACED over 1100 miles in 2019! We sit down and talk to him about his beginnings, how he recovers magically, his secret to wellness, the amazing Hoka One One earlier this month, his passion for running and his love for the community.
5/18/20191 hour, 7 minutes, 15 seconds
Episode Artwork

EP 428: How to Set Big Goals with Cat Bradley

Cat Bradley continues to be a rising star and we found out why when we sat down with her at Fleet Feet Sacramento for a live-audience recording.  She discusses how she developed a love for the outdoors and running, how she sets audacious goals, and how she deals with set backs.  Cat is a true ambassador of the trail and you will find out as you get sucked into her amazing story and personality.
5/11/20191 hour, 11 minutes, 39 seconds
Episode Artwork

EP 427: HOKA's 100K World Record Challenge Announcement!!

Hoka One One may have kept the worlds best running secret for the world record attempt May 4th 2019.   When a company like Hoka looks for the perfect race venue and finds calendar doesn't meet the criteria, they build their own event.   Join us as we talk with the Senior Sports Marketing Manager, Mike McMannis   and Head Product Designer Matt Head about the details behind the event and the new CARBON X shoe.  You can join the event LIVE by logging into the Hoka One One FaceBook page and watch the event go down.  Hoka has provided  professional videographers and 4 professional commentators to give you the best seat in the house.     
5/2/20191 hour, 35 minutes, 55 seconds
Episode Artwork

EP 426: Training the Uphill Athlete - Scott Johnston

How does Killian Jornet train?  Scott Johnston, a world class athlete and experienced coach teams up with two of the world's most experienced mountain athletes to help teach us the keys to training. Training the Uphill Athlete is the new book by Scott, Steve House and Killian Jornet.  Scott discusses the keys to training for endurance and mountain performance. Check out their website, Uphill Athlete, is a great resource of knowledge with over 240 articles, coaching, training plans, etc.
4/27/20191 hour, 6 minutes, 40 seconds
Episode Artwork

EP 424: Tim Twietmeyer & Hal Hall Legends

Tim Twietmeyer has finished Western States 25 times under 24 hours and 5 first place finishes.  Hal Hall has finished 30 Tevis Cup finishes  (Western States trail horse endurance ride) with multiple 1st place finishes.  Tim and Hal received a "Tile" in downtown Auburn California recognizing their contributions.  We sit down and chat about the history of WS trail, training horses vs training a human.  Craig Thornley RD of WS 100 helps host this podcast that was recorded live at Auburn Running Company.  We had a great time, we hope you enjoy as much as we did.  You can find a the live video on the WS FaceBook site.   
4/20/20191 hour, 32 minutes, 52 seconds
Episode Artwork

EP 424: A Love Letter to Running - Martin Dugard

Marty Dugard is a New York Times #1 bestselling author and a  lifelong runner.  He also is the coach for the JSerra High School Running Lions Cross Country teams. He is also a friend of TRN, joining us a few years ago to teach how to seek for a better version of ourselves. We discuss his newest book, To Be a Runner: How Racing up Mountains, Running with the Bulls, or Just Talking on a 5K Makes You a Better Person (and the World a Better Place) Check out his other books HERE
4/13/20191 hour, 2 minutes, 58 seconds
Episode Artwork

Ep 423 - What Defines our Limits - "Endure" author Alex Hutchinson

Endure: Mind, Body and the Curiously Elastic Limits of Human Performance author, Alex Hutchinson, joins The Nation to discuss endurance: what it is, what defines our limits and the science that helps us understand it. 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
4/5/20191 hour, 6 minutes, 9 seconds
Episode Artwork

Ep 422 -Sunny Blende Returns!

We finally caught up with our dear friend and favorite sports nutritionist, Sunny Blende.  Although she is "retired", she still can help us understand the important human engine and how to fuel it for endurance sports. We based our discussion on active.com's article "5 Pre-race Nutrition Mistakes to Avoid" by Kelly Bastone Previous Podcasts with Sunny: Unbreakable review with Sunny Blende Ultrafuel for Ultrarunners  Fueling for your first Ultra Metabolic Efficiency Training Fueling In The Heat Carb Burning vs. Fat Burning
3/29/20191 hour, 16 seconds
Episode Artwork

EP 421: Sally McRae - Mountains are her Music

After trying to keep up with Sally McRae, we caught up with The Yellow Runner to discuss some key things that you might be doing that can sabotage your run. This topic is based on an article by Erin Kelly at Bustle Check out this short VIDEO to learn more about Sally
3/26/20191 hour, 16 minutes, 53 seconds
Episode Artwork

Ep 420 8 Things Ultrarunners Should Do to Improve Their Training - Coach Jason Koop

CTS Training Director, Jason Koop, joins The Nation to talk about his recent Tweet: Check out Jason's book, "Training Essentials for Ultrarunning" Jason Koop is the Head Coach for CTS-Ultrarunning. He is the author of ‘Training Essentials for Ultrarunning’ which has become the benchmark book for ultramarathon training. During his coaching career, he has managed over 100 endurance coaches and several hundred atheltes of all types, abilities and sports. He is coach to many of today’s top ultramarathon athletes including Dylan Bowman, Kaci Lickteig, Timothy Olson, Stephanie Violett, Dakota Jones, Kelly Wolf and many others. He is also an accomplished ultrarunner in his own right having finishes in some of the most difficult races on the planet including the Badwater 135, Hardrock 100, Leadville Trail 100, Wasatch 100, Bear 100 and Western States 100
3/15/20191 hour, 6 minutes, 27 seconds
Episode Artwork

Ep 419 : Candice Burt Takes a Dose of Her Own Medicine.....And LOVES It!

Candice Burt joins The Nation to give us a report of her 3rd Place overall title at Delirious W.E.S.T 200 Mile Ultra.  Candice is arguably one of the pioneers in designing and directing the 200+ mile endurance races.  Until a few short weeks ago, she had never toed the line at the distance (in a race).  Listen to her experiences and stories. In a short month she will also be beginning her attempt to break the FKT of the Arizona Trail, the 800-mile trail from Mexico to Utah through Arizona. Check out Candice's races at Destination Trail and sign up for a race!
3/8/20191 hour, 14 minutes, 56 seconds
Episode Artwork

EP 418 Dos and Don'ts of Race Day

Today was the 30th Annual Way Too Cool 50K .  We sit down at the race with Victor Ballesteros and Kenzie MacPail to discuss their favorite Dos and Don'ts of race day.
3/3/201938 minutes, 24 seconds
Episode Artwork

EP 417 TRN Audio Magazine - Volume 7

Volume 7 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand. Featured articles have been submitted by AJW and Warren Pole and include: Ice To See You: Big Reds, Blue Balls, and Skinny Minis in Eastern Europe What's the Point MS is BS This Tastes a Little Salty The Big Sleep The Lucky Ones Is Running with Papa Roach The Last Resort? Sir WM Cubitt - It Can Be Way Way Worse Check out AJW's Coaching Warren Pole's Company:  33 Shake's new products and get a discount Brad Kearns' Freezer Chest Therapy
2/23/20191 hour, 29 minutes
Episode Artwork

Ep 416 - Run for Your Life Again with Dr. Mark Cucuzzella

Dr. Mark Cucuzzella rejoins The Nation for the twentieth time to take a second look at his new book, "Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy". Get the book at Two Rivers Treads for free if you buy $130 in running gear Dr. Mark's First Podcast back in 2012, "Run Faster & Farther with Less Effort" Here is the link to Dr. Mark's experience in the centrifuge. 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!
2/9/20191 hour, 8 minutes, 27 seconds
Episode Artwork

Ep 415 How to Continue When Things Go Wrong

Chadd Wright and Shawn Webber rejoin The Nation to analyze their experiences at inaugural running of The Revenant Ultra Adventure Race in New Zealand in January 2019. You can listen their original podcast, "Training Missions" Visit their log on Facebook
2/4/20191 hour, 23 minutes, 44 seconds
Episode Artwork

Ep 414 Suffering?

Candice Burt and Tosh (Brian Chontosh) talk about suffering and this and that Tosh's 10 minutes Mental Vacation Purposeful training 15/5 rule Broad-based athletic ability Learn more about Crooked Butterfly Podcast and Humans of Ultra Podcast
1/26/20191 hour, 15 minutes, 25 seconds
Episode Artwork

Ep 413 The Happy Runner with David and Megan Roche

Love the Process, Get Faster, Run Longer Ultra Runners and Coaches David and Megan Roche join The Nation to talk about their new book, the Happy Runner. LIVING IN ALL CAPS Embrace the process Why talk about the bad stuff with running? "We don't give a fudge about your result Chaotic unpredictability and futility of results chasing Talent as an uncontrollable initial condition Removing comparison from evaluation Learn more about David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play).
1/18/20191 hour, 23 minutes, 38 seconds
Episode Artwork

Ep 412 What is CBD Oil and Can It Help My Running?

Ultrarunner, Caleb Simpson joins The Nation to discuss CBD Oil and how it might hold some benefits for you as a runner.  There are many incorrect perceptions and understandings about this cousin to marijuana, but there are some key differences that may get you to consider an experiment of one. Key facts: It is not derived from marajuana plants It cannot get you high It contains It is legal in all 50 US States It is not a banned substance by athletic organizations Learn more at HempDaddys Get 10% off your first order with code, "TRN"
1/12/201951 minutes, 5 seconds
Episode Artwork

Annual Game Show: BoulderDung

This year we adapt the boardgame, Balderdash, to a trail game.  AJW and Donna Nì Cuarta compete for the coveted TRN Crown! AJW's Coaching
1/5/201958 minutes, 44 seconds
Episode Artwork

Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - PART 3

PART 3 discussing three more chapters of the great book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance PART 1 HERE. PART 2 HERE The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for.   Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance.  He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential. East Coast Executive Producer, Andy Jones-Wilkins  rejoins The Nation to discuss three additional chapters: Chapter 7 Oxygen Chapter 10 Fuel Chapter 12 Zapping the Brain
12/28/20181 hour, 2 minutes, 57 seconds
Episode Artwork

Ellie Greenwood and Ian Sharman: Out With the Old, In With the New

Two-time 100km world champion and Western States 100 record holder, Ellie Greenwood joins regular guest Ian Sharman to talk about what has changed in their Ultrarunning since they began: Gear Nutrition Training Bonus topic: what race would you gift a running friend this Christmas and why? Sharman Ultra - Endurance Coaching  
12/14/20181 hour, 3 minutes, 37 seconds
Episode Artwork

Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - PART 2

PART 2.  You can listen to PART 1 HERE. The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for.   Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance.  He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential. East Coast Executive Producer, Andy Jones-Wilkins  rejoins The Nation to discuss three additional chapters in the book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance Chapter 3: the Central Governor Theory Chapter 5: Pain Chapter 11: Training the Brain
12/7/20181 hour, 11 minutes, 52 seconds
Episode Artwork

Western States 100 - Post Lottery Discussion

The evening of the Western States 100 lottery, there are a few lucky few that are preparing their training plan but the majority are left to scan UltraSignUp for a plan B for 2019.  The Nation gathered at the Auburn-based The Aid Station (special virtual guest, AJW) to talk about this iconic race with Race Director, Craig Thornley and two WS-icons and Board VPs, Tim Twietmeyer and Diana Fitzpatrick to discuss The lure and increased popularity of the race Changes in rules and lottery The Future
12/3/20181 hour, 26 minutes, 42 seconds
Episode Artwork

Tribe with Sebastian Junger

It is hard for humans to survive on their own.  They need a tribe.  Challenges and pressures are hard on an individual in a group, but much greater for an individual in isolation. We talk about the ancient tribal human behaviors: loyalty, inter-reliance, cooperation - that flare up in communities during times of turmoil and suffering.  What can we learn from our tribe?  What can we do to help our tribe flourish. Just over a year ago, we did a podcast referring to Sebastian Junger's book, Tribe: On Homecoming and Belonging.  As it turns out, Sebastian was a runner, and a pretty good one.  Today, Sebastian joins The Nation and help us understand the concept of Tribe better and how it can relate to running. Pick up this book in audio or in print
11/25/20181 hour, 5 minutes
Episode Artwork

Relying on Myself - Taking the Mental Side of Training to the Extreme

Ultra Adventurer and leadership coach, Brian Chontosh, aka Tosh, rejoins The Nation to dive into the mental side of endurance sports.  He recently competed in a unique challenge: 24 hours in an enclosed shipping container trying to run as many miles on a Trueform treadmill.  No light, no watch, no data, virtually sensory deprived.  Listen to his experience in preparation and execution.  There are many things that we all can take away and use in attempting new challenges. Short video of the challenge Ideas that came from the podcast: "The less stuff I have, the more I rely on myself" Advice vs. opinion - different levels of importance Practice vs. training "pushing the mind's mind away" Slice the problem - Big problems  have Big solutions.  Break these Big problems into smaller problems and find the small solutions for them. Check out these links: Crooked Butterfly Tosh's Instagram
11/16/20181 hour, 33 minutes, 7 seconds
Episode Artwork

Training Missions: Preparing for The Revenant Ultra Adventure Race

Returning guest, Chadd Wright joins The Nation with his training partner and teammate Shawn Webber to discuss their "training missions".  They are preparing to run the inaugural running of The Revenant Ultra Adventure Race in New Zealand in January 2019. You can follow their training missions on Facebook Listen to Chadd's original podcast, "Readiness Through Training"
11/11/20181 hour, 8 minutes, 40 seconds
Episode Artwork

TERMS of the TRAIL with Ashley & AJW

There is a unique vocabulary for the Trail Running tribe.  Ashley Walsh and Andy Jones-Wilkins join The Nation to discuss some of these terms.
11/3/20181 hour, 7 minutes, 33 seconds
Episode Artwork

Dancing with the Trail with Danny Dreyer

We do a lot of power hiking on the trails, but we often neglect our form and biomechanics of walking.  Today, Coach Danny Dreyer rejoins The Nation to help us understand these important biomechanics and teaches us how to improve our walking efficiencies. Danny is the creator of the popular ChiRunning (and ChiWalking). Link to the ChiRunning School that we spoke about Get Danny's book, "ChiWalking Book: Fitness Walking for Lifelong Health and Energy" Get Danny's book, "ChiRunning book: A Revolutionary Approach to Effortless, Injury-free Running"
10/28/20181 hour, 20 minutes, 26 seconds
Episode Artwork

Calling an Audible with AJW - Enjoying Trail Running When you Can't Run

Like running plans, sometimes when you are producing podcasts, things go awry.  We were planning one podcast for this week, but ended up having a great discussion with Andy. AJW's Coaching
10/20/201857 minutes, 36 seconds
Episode Artwork

Things That can Totally Blow Your A-Race

SoCal Correspondent, Jimmy Dean Freeman, rejoins The Nation as he and some of his clients are preparing for their A-races in the next few weeks.  We outline 10 things that you can do to sabotage your race and result in DNF.  See how many you have done and keep score! Jimmy's BLOG on 5 ways to DNF at Javelina Jimmy's Coaching website: Jimmy's Contact
10/12/20181 hour, 3 minutes, 10 seconds
Episode Artwork

Thumbs Up or Thumbs Down with our 3 Coaches

Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to discuss some interesting topics including: Ultrarunning is unhealthy Running by time is better than running by distance Hyperberic treatment vs hypoxic treatment Bottle are better than bladders stretching is good for PF Visit College of Idaho with Assistant Professor, Matt Laye Sharman Ultra - Endurance Coaching Uhan Performance
10/6/20181 hour, 7 minutes, 32 seconds
Episode Artwork

How to Run For Your Life with Dr. Mark Cucuzzella

Dr. Mark Cucuzzella rejoins The Nation to talk about his new book, "Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy". Get the book at Two Rivers Treads for free if you buy $130 in running gear Here is the link to Dr. Mark's experience in the centrifuge. 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!
9/28/20181 hour, 10 minutes, 9 seconds
Episode Artwork

Anatomy of a DNF - TdG 2018

Days after the conclusion of the Tor Des Geánts 2018 race, Don sits down with AJW, ECEP, and Scott to talk about this amazing experience. Description of the Tor Course description Community Communication between runners despite the language barrier Trail culture - a tribe without borders Mountain Running vs. trail running DNF - what does it really mean Video of what the Tor is really like. Special thanks to our loyal partners for their support of the Tribe, The Nation! PATH Projects Leki Tailwind Nutrition Aftershokz Arc'Teryx
9/21/20181 hour, 2 minutes, 43 seconds
Episode Artwork

Training Intensity and Periodization with Andy Dubois

Andy Dubois, elite endurance athlete, rejoins The Nation to help us understand training intensity and periodization is important in your training. Andy is one of Australia's top endurance coaches.  he is an accomplished elite endurance athlete including a top finish at UTMB an other wins.  He has a pedigree of certifications and is always on the cutting edge of research and coaching. Previous Podcasts: Racing vs. Surviving an Ultra with Andy Dubois Is Supplementary Salt Needed in a Race?
9/14/20181 hour, 13 minutes, 48 seconds
Episode Artwork

Brad Kearns - Get Over Yourself

Slow down, take a deep breath, take a cold plunge, and get healthy, fit, and happy! Get over the high-stress, tightly wound approach that often leads to disappointment and burnout. Host Brad Kearns, a New York Times bestselling author, Guinness World Record-holding Speedgolfer, and former #3 world-ranked professional triathlete, offers a lively and sometimes spicy mix of shows: expert guest interviews, peak performance primers, and brief “Breather” shows for some quick laughs, smiles and inspiration. Top endurance athlete, author, podcaster and coach, Brad Kearns rejoins The Nation The Primal Endurance book Primal Blueprint web site
9/4/20181 hour, 28 minutes, 17 seconds
Episode Artwork

Training for Tour Des Geants

Don and Scott talk about training for Tour Des Geants.  How Bob Crowley and he have created fun and inspiring training programs & outings that have helped get them in shape for this epic event. Marking courses at Bigfoot - heavy pack and long miles with elevation 24-hours at K2 Colorado 14er altitude test Training at altitude with Hypoxico
8/31/201844 minutes, 9 seconds
Episode Artwork

Chasing Volcanoes with Richard Kresser

Ultrarunner and Adventurer, Richard Kresser, spends a few minutes with The Nation to talk about the completion of his supported (although mostly self-supported) self-created and human-powered tour of 16 volcano summits in the Northwest U.S.  This Tour de Volcanoes is something Richard has been scheming and planning for years and 2018 became a reality. Richard is always on the move and happened to be on the move during this podcast so we experienced some audio challenges. Tour de Volcanoes by the numbers: 16 out of 16 active Volcano summits 2,400 miles of biking with 127,000 feet of elevation gain On foot, 180 miles of climbing with 79,700 feet of gain From starting Mount Lassen at the trailhead, to finishing Mount Baker at the trailhead, 25 days, 9 hours, and 58 minutes. Listen to the past podcast with Richard about his Broken Arrow 135m race in -25 degree (F) temperatures Also check out Richard's new Skimo series, Snow Goat Skimo
8/25/20181 hour, 3 minutes
Episode Artwork

20 Things Pacers and Crew Should NOT Do

ECEP (East Coast Executive Producer), Andy Jones-Wilkins, and SCC (SoCal Corespondent), Jimmy Dean Freeman come up with the TOP 20 things that a pacer or crew should NEVER do including: don't assume the rules don't apply to you don't take the runner's pace chart as fact don't #fondleice don't yell or demean, unless they request it :) don't show up unprepared don't complain  
8/16/20181 hour, 15 minutes, 19 seconds
Episode Artwork

Multi-Stage and Adventure Racing with Emilie Lecomte

Frenchy, Emilie Lecomte, teaches The Nation about adventure racing and multi-day stage races.  We talk about European races vs. North America racing.  Then Emilie turns the table on Don and Bob Crowley asking them questions about their TdG training and plans for the September race. Lecomte notable records/wins Completed 40 ultras/multi-stage/adventure races, winning 19 (nearly 50%), podium all but 8 (80%),2 world records: WR holder: GR20 Corsica (41h22m) WR women’s holder: TdG (2014) (85h53m) Emilie Lecomte full results Emilie Lecomte blog Emilie Lecomte Facebook Emilie Lecomte Instagram
8/10/20181 hour, 12 minutes, 15 seconds
Episode Artwork

Is it Ben and Jerry's or Not?

Ben and Jerry's is famous for their creative and unique ice cream flavors.  Today we try to make a correlation between these flavors and Ultrarunning. Cory Reese, aka FastCory, joins 33 Shake co-founder and resident TRN European Corospondent, Warren Pole to either use real Ben and Jerry's ice cream flavors or a made up flavor to discuss interesting facts about trail and ultra running. Be sure to check buy Cory Reese's latest book, Into the Furnace.  And get 10% off your purchase of anything at 33 Shake with code TRN33 Items Discussed: Heat Training Badwater training article Benefits of Infrared Heat Training How Much Does an Extra Pound Slow You Down? The 6633 Ultra - 350-mile race across the Arctic Circle This photo is Warren Pole walking with one of the racers 1/2 way through the Yukon Arctic Ultr
8/2/20181 hour, 21 minutes, 15 seconds
Episode Artwork

Baby It's Hot Outside- Sally McRae's Badwater Report

The Yellow Runner is just off her first finish at the grueling 135-mile Badwater Ultra.  This year saw record-breaking heat topping the thermometer at 127 degrees F (53 degrees C)!  Sally discusses: How she heat trained Infrared Saunas Managing heat during the race Crewing and pacing & setting expectations Unique rules of Badwater Do shoes really melt? Hydration and nutrition during the event Photo courtesy of  CARSON VIDEOGRAPHY
7/28/20181 hour, 3 minutes
Episode Artwork

Candice Burt: Wise Ol' Sayings

Runner, Race Director and founder of Destination Trails Candice Burt joins as we take 'wise old says' and turn them on their heads.  We examine the classic saying........ from the trail point of view.    Links below Candice's Races YouTube video Jocko GOOD"  
7/21/20181 hour, 17 minutes, 20 seconds
Episode Artwork

13 Things I Learned or Relearned from My Last 120km - Romain Blanchard

Romain Blanchard is a Frenchman living in Hong Kong running Ultras!  Romain recently ran a 120K race in Italy.  Like most of us, he had a wonderful experience and authored this great list of truths that he either learned or relearned.  We can all relate! Romain's article
7/14/201859 minutes, 33 seconds
Episode Artwork

Grab Bag with Don & Scott

We didn't get a guest so we did our own grab bag....ahem....Audio Magazine? Identity-Based habits by James Clear Why Saunas are good for you The Black Dear from Germany:
7/7/201848 minutes, 47 seconds
Episode Artwork

Western States 100 Post Race Live

2018 was a HOT year for Western States 100.  All runners experienced ups and downs....literally and figuratively.  Despite the blistering hear, 2018 had the highest finish rate since 2012, which had record LOW temperatures. Jim Walmsley broke Timmy Olsen's fastest time set in 2012. Courtney Dauwalter laid down the second fastest women's time in her debut. Three of the top 20 finishers were women!
6/24/201825 minutes, 29 seconds
Episode Artwork

Western States Preview 2018 with AJW and Sally McRae

At 5:00am PDT, the shotgun will sound in Squaw Valley unleashing 379 fortunate runners on their 100.2 mile journey to Auburn. Andy Jones-Wilkins and Sally McRae join The Nation to review the race and teach us who to watch. We wish all 379 the a best performance and experience that they will never forget. Billy Yang's Video that you should watch before any of your races. Video of pre-race meeting
6/23/20181 hour, 1 minute, 58 seconds
Episode Artwork

Emy LeComte from Tour de Geants to Western States!

French runner, Emy LeComte is toeing the line at the 2018 Western States 100.  She has an impressive resume including a 2014 win at Tour Des Geants.  In addition to her first trip at Western States 100, she will also be participating in the 2018 UTMB. Don and Bob Crowley get some valuable tips from Emy as they are preparing for their shot at Tour Des Geants. Emy is not taking any chances at Western States.  She will be powered by the PEK! Emy's web page
6/15/20181 hour, 17 minutes, 59 seconds
Episode Artwork

Fact or Fiction: The Truth is Out There

Andy Jones-Wilkins and our Irish lucky charm, Donna Nì Cuarta, join us from Tahoe to plan Fact or Fiction, a fun conversation of common (and not so common) myths related to running, endurance, and health. Andy is in Tahoe participating in a CTS Ultrarunning camp and Donna is acclimating to the area as she prepares to run Western States 100 in a couple weeks! AJW's Coaching
6/8/20181 hour, 9 minutes, 7 seconds
Episode Artwork

Daydreaming is Healthy for Runners - Dr. Phil Maffetone

"Imagination is more important than knowledge; knowledge is limited, whereas imagination embraces the entire world, stimulating progress, giving birth to evolution" - Albert Einstein "Becoming aware of ourselves and our surroundings (near and far) is an important feature of a healthy brain" - Phil Maffetone Phil joins us to talk about why daydreaming is important to our health and how it can help us become better runners. We discuss the similarities of daydreaming and visualization and if we can daydream while using other sensory inputs.  We talk about how we can become better daydreamers. Phil's article, "Interpretation of Daydreams" We begin the podcast with a review of Chapter 26 of "The Big Book of Endurance and Racing", called, "The Pain Game and How to Control It". Other Dr. Maffetone podcasts: 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 Get the Maffetone App HERE Take the 2 Week Test Get a taste of Dr. Maffetone's best articles HERE Phil Maffetone's MUSIC
6/2/20181 hour, 8 minutes, 9 seconds
Episode Artwork

Live Audience Podcast with Maggie Gutterl and Courtney Dauwalter

Fleet Feet Sacramento recently hosted a trail running camp in Northern California.  We joined over 50 runners to host a live podcast Q&A with Maggie Guterl and Courtney Dauwalter.  Topic were broad but all started with the letter, "H". Heat/Humidity Head (mental side) Hills Hydration Sponsors of the event: Salomon Nathan Sports UCAN DryMax
5/25/20181 hour, 12 minutes, 4 seconds
Episode Artwork

Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

The capacity to endure, from 5K to 240 miles to a relationship is an elusive skill that we search for.   Runner and journalist, Alex Hutchinson, exposes us to research that has been done in recent years that will change the paradigm you may have about endurance.  He explores the relationship of the mental and the physical and what we have learned from scientists on how we can maximize our potential. Andy Jones-Wilkins and Magda Boulet join The Nation to discuss four key chapters in the book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance Chapter 1: The Unforgiving Minute Chapter 4: The Conscience Quitter Chapter 8: Heat Chapter 13: Belief  AJW's Coaching  
5/18/20181 hour, 17 minutes, 56 seconds
Episode Artwork

Suck Less Today with Brian Chontosh

Ultra Adventurer and leadership coach, Brian Chontosh, and his friend TJ Murphy join The Nation for a thought-provoking discussion on endurance events: Sometimes you mind has a mind of its own & can trick you Your mind is always looking for comfort and satisfaction Don't be reckless Need to find your reason to participate - not for someone else, not for social media, it needs to be personal Don't go into a race thinking you won't think about quiting Predict the Future Recognize it / witness it Accept it Put a time limit on it "Don't not do now what you're going to regret later" How do you lead a team from point A to point B? Check out these links: Crooked Butterfly Tosh's Instagram our Previous podcast with Tosh regarding Tribe SleepMonster Adventure Race in Sweden Primal Quest Expedition Arrowhead 135
5/12/20181 hour, 26 minutes, 9 seconds
Episode Artwork

Slow Down for Better Performance and Health with Brad Kearns

Brad Kearns was one of the top professional triathletes for nine years.  During that time, he won 30 titles worldwide including an amazing streak of seven victories in a row.  Brad just returned from the Paleo F(x) conference and chats with The Nation about Balancing of a rigid training plan and listening to your body. Slowing your training down to get more training effect Stress hormones Sleep more Brad's morning smoothie video Brad's cold therapy video Check out the Primal Endurance Podcast The Primal Endurance book Primal Blueprint web site
5/5/20181 hour, 24 minutes
Episode Artwork

The Power of Moments- Why Certain Experiences Have Extraordinary Impact

ECEP, Andy Jones-Wilkins joins The Nation to talk about the Chip and Dan Heath best selling book, The Power of Moments- Why Certain Experiences Have Extraordinary Impact. We discuss why certain experiences can jolt us, elevate us and change us—and how we can learn to create such extraordinary moments in our running, life and work. Check out AJW's article on Power of Moments at Irunfar Meet up with Andy at one of his training camps this summer: May 11-13: Pisgah National Forest Ultrarunning Training Camp May 25-28 Memorial Day Ultrarunning Training Camp SOLD OUT June 6-10 Lake Tahoe Ultrarunning Camp July 8-14 Rob Krar Ultra Camp
4/27/20181 hour, 5 minutes, 37 seconds
Episode Artwork

Discovering a New Reality with Adam Campbell

Adam Campbell spent the first 17 years of his life on the beaches of Nigeria where he developed his love of the outdoors. He now calls the Canadian Rockies home where he is an environmental & business lawyer. He is also a co-owner of Canada’s largest trail running series. He has competed in, and regularly placed on the podium at, some of the world's most challenging and competitive mountain running races and trail ultramarathons. -Ultra Trail Mount Fuji -Hardrock 100 -UTMB -Squamish 50 -Canadian mountain running championships. We met Adam in 2014 at the finish of Hardrock 100 where he finished 3rd despite he and Aaron Heidt being struck by lightning on Handees peak.  Our podcast with Adam after his finish.  Our video with Adam. On August 30th, 2016, Adam experienced a near fatal accident while attempting the Horseshoe traverse through Roger’s Pass in BC, with runners Nick Elson and Dakota Jones.  Adam talks about his experience, lessons learned and his new reality of being a trail runner. On May 9th, a movie about Adam's experience will be available to download at Arc'teryx.  You can view the trailer HERE Adam will also be touring with the film screening at these Arc'teryx brand store locations: Vancouver April 21 Portland May 5 Toronto May 26 Denver May 31 New York May 25 VIDEO of Adam's Ted Talk Instagram: @adamo1979 Facebook: Adam Campbell Twitter: @campbelladam79
4/20/20181 hour, 28 minutes, 50 seconds
Episode Artwork

Shifting Gears - Ben and Brittany Lighting

"Life is 10% what happens to us and 90% how we react to it" - Dennis P. Kimbro   This is one of Ben Light's favorite quotes.  Ben and Brittany Light rejoin The Nation to talk about how your attitude and perception can SHIFT to something better. We can SHIFT our attitude SHIFT our training SHIFT our outcome SHIFT into a different gear SHIFT out of neutral and quit spinning our gears to move forward SHIFT our perception of what is possible SHIFT the finish line Follow Ben Web Site Instagram Great video to help motivate you to SHIFT
4/14/20181 hour, 50 minutes, 54 seconds
Episode Artwork

Living Life Outside the Comfort Zone with Stephanie Case

THE Ultra Running Girl, Stephanie Case, joins The Nation from Afghanistan a few short days after experiencing the jaws of the 2018 running of the Barkley Marathons. Stephanie has not only run many of the world's toughest trail ultras, but has extended her comfort zone by living in some very dangerous places in the world as a United Nations Human Rights Lawyer. Stephanie shares her experiences at Barkley, her three finishes at Tour de Geants, UTMB and others. Please consider supporting Stephanie's charity, Free to Run, an organization that uses running and outdoor adventure to empower and educate women and girls who have been affected by conflict.  If you can make a donation GREAT.  If you can't, please find out more, follow Free to Run on social media and share with your friends: Facebook Twitter Instagram Youtube Stephanie's Ted Talk
4/6/20181 hour, 5 minutes, 12 seconds
Episode Artwork

TRN Audio Magazine - Volume 6

TRN's East Coast Executive Producer, Andy Jones-Wilkins and Ultra trend-setter, Candice Burt join as contributing authors to the sixth edition of TRN Audio Magazine.  Articles include: Planning Your Race Calendar I'd Rather Play Power Ball Run-cation How Men and Women Run Marathons Differently Lions, Snakes and Bears, Oh My! Fasting Your Way to Health Video Article I Can't Believe I Ate the Whole Thing Your Pace Doesn't Affect The Motion Register for one of Candice's many cool races Meet up with Andy at one of his training camps this summer: May 11-13: Pisgah National Forest Ultrarunning Training Camp May 25-28 Memorial Day Ultrarunning Training Camp SOLD OUT June 6-10 Lake Tahoe Ultrarunning Camp July 8-14 Rob Krar Ultra Camp
3/30/20181 hour, 5 minutes, 33 seconds
Episode Artwork

Dylan Bowman Improve your performance with Hypoxia training

Dylan Bowman joins The Nation to teach us about high altitude training.  We talk about hypoxia training, the different types and benefits of using the gear. Killian Jornet and Emelie Forsberg's acclamation and climb of Cho Oyu VIDEO Hypoxico 
3/24/20181 hour, 12 minutes, 25 seconds
Episode Artwork

"Runners Are Crazy" - Greg McMillan

Coach Greg McMillan joins The Nation again to explain VO2Max - is it your friend? Is your Personality a blessing or a curse? Your best at all times Dancing along the trail The goal of being durable and disciplined Past podcasts with Greg: Avoid the Race Day Freakout Give it a Rest Greg's books: You (Only Faster) Surviving the Marathon Freakout
3/17/201857 minutes, 33 seconds
Episode Artwork

Running Never Felt so GOOD- with Danny Dreyer

Coach Danny Dreyer joins The Nation to help us understand running economy and biomechanics.  Danny is the creator of the popular ChiRunning (and ChiWalking). He teaches us that good alignment and posture will allow you to become more efficient and reduce the number of injuries.  Some things we discuss: The 4 gears of running- check out this video that shows the same cadence at different speeds Mindful Practice Good posture and alignment Gradual Progress "run until you can't, walk until you feel guilty" Get 15% off a ChiRunning Hills and Trails course by using the code, "Trail15" Get Danny's book, "ChiRunning book: A Revolutionary Approach to Effortless, Injury-free Running"
3/9/20181 hour, 2 minutes, 55 seconds
Episode Artwork

How to Race in -25° and Snow with Richard Kresser

Richard Kresser loves a challenge. One of those has been on his radar for six years.  The Arrowhead 135 is an endurance event held in Minnesota during one of the coldest times of the year.  Temperatures are regularly below zero (Fahrenheit), including a record -42° in 2011.  This does NOT include the wind chill!  This race could be the anti-hero of the Badwater 135 and brings with it some very unique challenges including: gear you must carry.  Usually pulled in a pulk (a sled that the runners pull behind them) shoes? sleep? cold acclimatization hydrating & keeping your water liquid only 3 aid stations wearing latex gloves
3/3/20181 hour, 12 minutes, 17 seconds
Episode Artwork

Sally McRae, who knew she did all that?

Sally and Don talk about stuff  Scott is 30K up in a plane and can't join us. *show notes by Don   
2/24/201855 minutes, 44 seconds
Episode Artwork

The Science of Nutrition

Dr. Art Zemach and co-founder of Tailwind Nutrition, Jeff Vierling join The Nation to discuss Nutrition. Dr. Art Zemach Jeff Vierling We talk about the Macro-nutrients carbohydrates and protein. Types of Carbs - are they all created equally? Does the body need carbs? What about training your body to burn fat? Why proteins? Glycemic Index The Golden Hour How do macronutrients help us maximize oxygen utilization? Get a chance to preorder Tailwind Nutrition's new product, REBUILD
2/17/20181 hour, 11 minutes, 52 seconds
Episode Artwork

Intuitive Training with Courtney Dauwalter

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
2/9/20181 hour, 5 minutes, 10 seconds
Episode Artwork

Jay Dicharry Teaches us How to Rewire our Running

Jay Dicharry is a board certified sports clinical specialist and one of America’s leading physical therapists, coach and author of “Anatomy for Runners” and “Run Like an Athlete”,  Jay established his reputation as an expert in biomechanical analysis as Director of the University of Virginia’s SPEED Clinic.  He now resides in Bend, OR where he is the Director of REP Lab where Jay blends clinical practice and engineering to better understand overuse injuries and helps prevent them before they become a problem. Jay helps will motivate you to become a better runner by introducing his new book, "Running Rewired: Reinvent Your Run For Stability, Strength, and Speed" Are we really BORN to run or do we EVOLVE to run? What is the difference between SPECIFIC practice and DELIBERATE practice Should we do static drills or dynamic drills? Cushion or minimal shoes?
2/2/20181 hour, 2 minutes, 17 seconds
Episode Artwork

Chadd Wright - Readiness Through Training

Navy SEAL, Chadd Wright joins The Nation to discuss how BUDS training has prepared him to be a better trail and ultra runner. We talk about Setting goals high Tune out the white noise and don't let obstacles get in the way of you achieving your goals "get through the morning" mentality Mental toughness techniques: 4x4 and visualization Sleep deprivation The essential gear VestPac is the pack that Chadd uses.
1/26/20181 hour, 13 minutes, 10 seconds
Episode Artwork

Dr. Phil Maffetone Unplugged

This is a fun podcast with Dr. Phil Maffetone.  Our original intent was to talk about his new book, "The Overfat Pandemic: Exposing the Problem and Its Simple Solution for Everyone Who Needs to Eliminate Excess Body Fat". As we began our discussion pre-recording, we found that our discussion took us down another interesting path: A path that involves music, its origin, how it is composed, challenges, how we listen, etc.  Dr. Maffetone explains that music helps stimulate brain activity and releases dopamine, a chemical in your brain that affects your emotions, movements and your sensations of pleasure and pain.  Here are a few links that we spoke about: Phil Maffetone's Music Dan Wilson Manchester Orchestra Song Exploder podcast We hope you enjoy this interesting trail detour with us. Two of Dr. Maffetone's MUST HAVE books: The Big Book of Health and Fitness: A Practical Guide to Diet, Exercise, Healthy Aging, Illness Prevention, and Sexual Well-Being The Big Book of Endurance Training and Racing
1/20/20181 hour, 16 minutes, 3 seconds
Episode Artwork

Finding the Truth & Debunking Myths with Dr. Mark Cucuzzella

Dr. Mark Cucuzzella rejoins The Nation to discuss many health and fitness myths. 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! Link to the Zero Runner, Dr. Mark spoke about Link to TrueForm Runner and Training- Dr Mark's favorite gait training machine 
1/12/20181 hour, 12 minutes, 27 seconds
Episode Artwork

Ultra Running Magazine's Karl Hoagland

UltraRunning Magazine, widely recognized as the Voice of the Sport®, has been around since it was first published in May 1981.  Karl Hoagland became the owner and publisher in 2013 and continues to make it the most relevant periodical for our sport.  Karl joins us mid-publication of the February 2018 issue to discuss the magazine, his running experience and what is ahead for the magazine and ultrarunnning. • Karl Hoagland took over as owner and publisher of URM in 2013 from “Tropical” John Medinger • Hoagland is a former investment banker and hotel entrepreneur, having worked at Goldman Sachs, Montgomery Securities and founded the regional independent hotel Larkspur Hotels & Restaurants. • Hoagland began his ultra-obsession in 2003 with the Quad Dipsea and has now completed more than 73 ultras. Among many standout performances, he finished 14th at the 2010 Western States 100, and going for his TENTH silver buckle in 2018
1/6/20181 hour, 6 minutes, 28 seconds
Episode Artwork

Holiday Game Show - Year 3

Our annual TRN game show is hear!  We hope you enjoy the fun we have with four amazing contestants: Returning Champions: Team Beast Coast Ashley Walsh, AKA Rufus hails from Georgia.  She is a social marketing savant and can be followed on all social media channels as AshRuns100s. Ashley is training for her eighth 100-miler, the Cruel Jewel in May, where AJW will pace her to most-certain success. East Coast Executive Producer, Andy Jones-Wilkins, AKA A. Jizzle Wizzle.  AJW hails from Virginia where he is the esteemed headmaster at Stuart Hall.  He can be found weekly in the Tap Room and available for coaching services at CTS. This year's Challengers represent the EU: Team Hastings Warren Pole, co-creater of 33 Shake, nutrition that is great for you. Warren coined the now common phrase, "Running with the Mayor".  He recently completed a U.S. cross-country tour with the 33 Shake mobile.  You can now try the chia energy gels free HERE. TRN Game show newby is originally from a small town in Scotland but now resides in California.  Welcome Lesley Paterson.  She is a rugby player turned triathlete and is a two-time XTERRA Triathalon World Champion.  Earlier this year, she joined us with her husband Dr. Simon Marshall to discuss their book, “The Brave Athlete, Calm the F*ck Down and rise to the occasion”.  You can find out more about her at Lesleypaterson.com Listen to past game show episodes: 2015 Edition. Watch the Video 2016 Edition