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

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

Here are the titles of this issue:

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

Find out more about this episode's sponsors:

• AG1
• Janji
• MetPro

Become a Patreon supporter to receive quarterly givebacks from us.

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

Key Takeaways:

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

Find out more about Ryan's practice at Paragon Athletics

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

This episode focuses on the intersection of coaching, athlete training, and the utilization of cutting-edge technology to enhance performance. What is the role of the plethora of tech devices and data analytics we now have? We are joined by two luminaries in the field, Joe Friel and Dirk Friel. Joe is a lifelong athlete with a masters degree in exercise science and has written the Training Bible books for road cyclists, mountain bikers, and triathletes. Dirk is a former pro cyclist and coach. Together with Gear Fisher, they created TrainingPeaks, the world's first online training log that has evolved into a training solution for athletes and coaches.

The guests share their expertise on how data analytics, wearable tech, and other innovations have transformed the way athletes train and coaches plan. They discuss the balance between traditional training methods and technological advancements, providing a holistic view of what it takes to reach peak performance.

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

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

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

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

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

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

Matt's blog is "Laying it Down"

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

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

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

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

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

Check out these links:

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

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

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

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

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

Learn more at Lanny's web site:  Mental Management

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

Find out more about Kristian and his coaching services HERE

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

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

Our coaches in this episode are:

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

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

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

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

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

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

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

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

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

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

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

Check out Luke Nelson, Mika's coach

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

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

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

You can also find him on INSTAGRAM or TWITTER

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

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

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

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

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

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

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

Visit Dr. Rob's WEBSITE

Listen to Dr. Rob's Mental Toughness Podcast 

Listen to his previous visits to The Nation:

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

Running and the Science of Mental Toughness

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

Read Alex's other articles at OutsideOnline here

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

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

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

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

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

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

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

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

Previous episodes with Dr. Maffetone:

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

Links:

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

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

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

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

Watch this video to learn more

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

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

Follow Tom on his Instagram or Twitter channels

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

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

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

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

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

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

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

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

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

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

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

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

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

#seeyouatstates

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

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

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

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

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

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

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

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

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

How to Silence the Killing Machine:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Don’s video from Moab 240 we mentioned

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

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

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

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

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

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

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

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

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

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

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

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

Check out Ian and Dr. Matt at Sharman Ultra

Check out Dr. Joe at Uhan Performance

Check out Dr. Matt at Idaho College of Osteopathic Medicine

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

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

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

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

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

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

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

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

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

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

Check out Eoin's website HERE

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

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

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

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

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

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

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

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

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

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

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

HERE is a video that tells Bryces story very well.

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

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

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

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

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

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

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

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

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

·      How to make zone 2 training more engaging and enjoyable

·      How to balance zone 2 training with rest and recovery

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

LINK to Hillary's Tedx CU talk

LINK to Hillary's web site

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

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

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

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

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

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

If you want to learn more about our amazing guests

Visit Pam Reed HERE

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

Visit Liza Howard HERE or her coaching at Sharman Ultra

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

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

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

Some modern, evolved rules of Misogi can be

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

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

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

How to Contact Adam:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Here are some of his articles: 

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

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