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)