Italian Nation Member, Monica, paints a picture of Italian trail running!  Monica lives in the middle of some amazing mountain running.  She explains trail running culture, race demographics and gear choices of Italian runners. One of the forty-seven ultras in 2014 is the Tour Des Geants, a 330 KM (205 mile) race with a 150 hour time limit.

Book a trip to Italy and Corri di più!!

Class is in session.  Dr. Mark talks about

• Cadence: what is the most efficient, how to determine yours, does it make a difference if you are tall or short?
• Breathing: what is the most effective way to breath?  How to practice and what are the benefits?
• How long does it take to change body composition?
• Treadmills
• What are the latest trends in running shoes that he saw at 2013 The Running Event

Here are some valuable links:

• Dr. Mark's video on the "Natural Running Principles" 
• Natural Running Center
• The self propelled treadmill: Samsara Fitness' Trueform Running University
• Healthy Running
• Two Rivers Treads running store
• Dan Lieberman's new book, "The Story of the Human Body"

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Download a free audio book at Audible

Chris Vargo is relatively new to the trail running scene, but has quickly found his place at the front of the pack; including a 3rd place finish at the 2013 North Face Endurance 50 Mile in San Francisco.  You can watch a great video of the 2013 TNF50 lead runners HERE.   Chris talks about how he started in trail running, his training including pool runnning, his successes, the TNF50 race, and overcoming his alcoholism.

Chris can be found on Facebook and Twitter and will soon have a blog.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Download a free audio book at Audible

On the evening of two of the most popular 100-mile race lotteries (Western States 100 and Hardrock 100),  Andy Jones-Wilkins and Craig Thornley (race director) join the Nation to discuss the mystic and draw of Western States 100, the new 2015 qualifying standards, "micro competitions", the future of ultrarunning, and how to maintain longevity in the sport.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Coach Sally McRae joins Trail Runner Nation and opens up the official TRN Grab Bag: running topics that are in the news or on our mind.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Download a free audio book at Audible

Dr. Maffetone teaches us that

• the brain's role is often overlooked in training and racing,
• how to improve brain function through biofeedback stimulation, and
• how to develop and maintain a better athletic brain.

Buy Dr. Phil Maffetone's Big Book of Endurance Training and Running

Buy The Big Book of Health and Fitness

Previous Podcast with Dr. Maffetone:

• Speed up by Slowing Down
• Eat to Win
• Transcription of Eat to Win

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Ian Torrence has won 51 ultras and run over 170.  He coaches for McMillan Running.  Ian joins us to talk about what you need to do to prepare for cold weather running - starting from the head to the toes.  He recaps his successful inauguration of the Flagstaff to Grand Canyon Stagecoach Line Ultra, a 100-mile ultra or relay event.

Here is Ian's earlier podcast:: How to Build a Bonkproof Body

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Download a free audio book at Audible

Warren Pole joins the Nation in person!  The authorities let Warren and his wife, Erica, into the U.S. with their TRN work visa.  We were able to not only have a great trail running discussion, but also break bread and share 18 miles of the Western States trail with him (with no bonking).  

Candice Burt, RD, announces a great new RACE for 2014!

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

It has been 8 months since we last talked to Anna Frost (check out her original podcast HERE).  She has been recovering from a couple debilitating injuries, but has continued to tour the globe representing TEAM SALOMON.  She talks about her most recent trip to Morocco, where she trained with Mohammad Ahansal, 18-time finisher of the Marathon des Sables (winning 4 times and coming in 2nd ten times).

Anna talks candidly about how she learned to take time off so that she could heal and what kind of cross training she did to try and keep in shape.  And find out what her next great adventure is.

Visit Anna's BLOG and take a look at Anna's cool JEWELRY.

You can follow Anna on Facebook or Twitter.

Take the Tailwind Challenge at: Tailwind Nutrition   

Check out the cool headlamps made for trail running at Petzl

Anton has come off a busy year of running and training culminating in the release of the Joel Wolpert film, "In the High Country".  (A MUST have $15 purchase)

Tony talks about:

• his mountain running life-style and philosophy
• running form - efficient and quick
• making the movie
• his Nolan's 14 adventure
• running and racing in Europe

HERE is the link to the first of three videos about Tony's attempt at Nolan's 14 this summer

HERE is the link to one of our favorite videos of Tony running.

HERE is the link to his Blog, "Riding the Wind"