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.

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.

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

Here are the articles we discussed:

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

Check out Alex's web site

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

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

Find out more about this episode's sponsors:

• Janji
• HVMN
• Defender

Become a Patreon supporter to receive quarterly givebacks from us.

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

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

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

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

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

Sign up for the Hard Way Project HERE

Find out more about this episode's sponsors:

• Janji
• HVMN
• AG1
• Defender

Become a Patreon supporter to receive quarterly givebacks from us.

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

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

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

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

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

Additional links to check out:

• Mendocino Coast 50K
• Small Steppers

Find out more about this episode's sponsors:

• Janji
• HVMN
• MetPro
• Defender

Become a Patreon supporter to receive quarterly givebacks from us.

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

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

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

Subscribe to her FREE newsletter HERE

Katie's Outside Column Raising Rippers

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

Find out more about this episode's sponsors:

• Janji
• HVMN
• Defender

Become a Patreon supporter to receive quarterly givebacks from us.

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

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

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

Learn more about Adam:

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

Learn more about AJW:

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

Find out more about this episode's sponsors:

• Janji
• UCAN
• HVMN
• AG1

Become a Patreon supporter to receive quarterly givebacks from us.

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

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

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

Find out more about this episode's sponsors:

• Janji
• LMNT

Become a Patreon supporter to receive quarterly givebacks from us.