Trail Runner Nation

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:

  1. Find a credible store and fitting expert
  2. Step & Feel
  3. What is the right size?
  4. Use all your senses to feel the fit
  5. Orthotics?
  6. Color matters
  7. Magic will happen when you take off your shoes

References:

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!

Direct download: Mark__Ryan_Trn.mp3
Category:Podcasts -- posted at: 12:41pm CDT

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

Follow Alex on Twitter

Check out Sweat Science

 

Direct download: Alex_CGM.mp3
Category:Podcasts -- posted at: 9:55am CDT

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

Direct download: Kerry.mp3
Category:Podcasts -- posted at: 1:41pm CDT

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.

 

  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

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

 

Direct download: Simple_7_w_AJW.mp3
Category:Podcasts -- posted at: 4:50pm CDT

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:

 

 

Direct download: TRNs_WHY.mp3
Category:Podcasts -- posted at: 6:54pm CDT

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:

Direct download: Kilian_5.0.mp3
Category:Podcasts -- posted at: 2:48pm CDT

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

Find him at

Thank you for all our partners.  This episode is brought to you by 

If you like this episode and would like to support us with a gel or two, visit our Patreon link

Direct download: Rob_Bell.mp3
Category:Podcasts -- posted at: 5:03pm CDT

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.

Direct download: Sally.mp3
Category:Podcasts -- posted at: 6:56pm CDT

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.

 

Direct download: Joe_Grant_episode.mp3
Category:Podcasts -- posted at: 4:44pm CDT

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!

Direct download: coaches.mp3
Category:general -- posted at: 2:38pm CDT

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)

Make sure to get your FREE sample pack of UCAN by clicking HERE

Check out the trail-designed PATH Projects gear

Direct download: mimmi.mp3
Category:Podcasts -- posted at: 6:15pm CDT

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:

Direct download: as_teaser-2.mp3
Category:Podcasts -- posted at: 10:46pm CDT

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

Direct download: Genius.mp3
Category:Podcasts -- posted at: 12:26pm CDT

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

Direct download: Different_Discussion-2.mp3
Category:Podcasts -- posted at: 12:15pm CDT

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.

Direct download: Prognostication_bonus_miles.mp3
Category:Podcasts -- posted at: 9:33pm CDT

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

Direct download: Prognostication.mp3
Category:Podcasts -- posted at: 1:15pm CDT

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:

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.

Direct download: Deppression.mp3
Category:Podcasts -- posted at: 1:35pm CDT

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.

This image has an empty alt attribute; its file name is AJW-876x1024.jpg

Direct download: Postmortem_TRN.mp3
Category:general -- posted at: 3:35pm CDT

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

This image has an empty alt attribute; its file name is AJW-876x1024.jpg

Direct download: Nugget_cast-2.mp3
Category:Podcasts -- posted at: 2:17pm CDT

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

Direct download: edited_Podcast_failure.mp3
Category:general -- posted at: 12:05pm CDT

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:

To learn more about Dean, visit his web site: Ultramarathonman.com

Direct download: dean_lap_dos.mp3
Category:Podcasts -- posted at: 10:05am CDT

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

Direct download: State_of_The_Nation_-_FINAL.mp3
Category:Podcasts -- posted at: 12:59pm CDT

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

Direct download: UTMB_Reveal_3.0.mp3
Category:Podcasts -- posted at: 12:20am CDT

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
Direct download: Stephanie_-_Simple_Rules_-_FINAL.mp3
Category:Podcasts -- posted at: 4:03am CDT

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

Direct download: Out__Back_with_Courtney_FINAL.mp3
Category:Podcasts -- posted at: 11:40am CDT

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

Direct download: AJW_-_Discipline_FINAL.mp3
Category:Podcasts -- posted at: 6:13pm CDT

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

Direct download: bob_part_grande.mp3
Category:Podcasts -- posted at: 2:22pm CDT

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

Direct download: I_hate_running_-_FINAL.mp3
Category:general -- posted at: 7:23pm CDT

Alex Hutchinson rejoins The Nation to help us understand the latest research as it relates to endurance sports.  We discuss:

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:

Follow Alex on Twitter

Check out Sweat Science

 

 

 

Direct download: Alex_FINAL.mp3
Category:Podcasts -- posted at: 8:00am CDT

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

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

Direct download: Axe_da_Coach-2.mp3
Category:Podcasts -- posted at: 6:11pm CDT

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
Direct download: Moms_Part2_-_3-12-21_1.45_PM.mp3
Category:Podcasts -- posted at: 11:15am CDT

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:

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Direct download: Grab_Bag_-_FINAL.mp3
Category:Podcasts -- posted at: 5:00am CDT

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.

Direct download: Final_Final_Final_.mp3
Category:Podcasts -- posted at: 6:01pm CDT

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.

Direct download: Moms_Part_1_-_FINAL.mp3
Category:Podcasts -- posted at: 5:00am CDT

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

Direct download: Bonus_Miles_Dr_FINAL.mp3
Category:Podcasts -- posted at: 5:00am CDT

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:

Get the Maffetone App HERE

Take the 2 Week Test

Get a taste of Dr. Maffetone's best articles HERE

Phil Maffetone's MUSIC

Direct download: Dr_Maffetone_FINAL.mp3
Category:general -- posted at: 5:00am CDT

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.

Direct download: Sweeping_BONUS_FINAL.mp3
Category:Podcasts -- posted at: 5:00am CDT

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

Direct download: Sweeping_FINAL.mp3
Category:Podcasts -- posted at: 10:31am CDT

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

Direct download: Adventures_with_mike_rob_and_Cory_FINAL.mp3
Category:Podcasts -- posted at: 6:20pm CDT

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.

Direct download: Extremes_Bonus_Miles_-_1-22-21_1.13_PM.mp3
Category:Podcasts -- posted at: 2:20pm CDT

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:

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

 

Direct download: Extremes_Main_-_1-22-21_1.21_PM.mp3
Category:Podcasts -- posted at: 3:48pm CDT

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!

Direct download: bonus_miles.mp3
Category:Podcasts -- posted at: 3:25pm CDT

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:

Ian can be found:

David's stuff:

Direct download: Coaches_Stories_-_1-15-21_7.37_PM.mp3
Category:Podcasts -- posted at: 6:51pm CDT

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:

Get the Maffetone App HERE

Take the 2 Week Test

Get a taste of Dr. Maffetone's best articles HERE

Phil Maffetone's MUSIC

 

Direct download: Phil_RERUN_-_1-9-21_12.03_AM.mp3
Category:Podcasts -- posted at: 1:40am CDT

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.

Direct download: 2021.1.1_EP_504_Forlorn_Hope_Recap.mp3
Category:Podcasts -- posted at: 11:03am CDT

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.

Direct download: 2020.12.25_EP_503_TRN_Audio_Mag_FINAL_EDIT.mp3
Category:Podcasts -- posted at: 1:52pm CDT

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

Direct download: 2020.12.18_ChristopherMcDougall_w_Teaser.mp3
Category:Podcasts -- posted at: 6:01pm CDT

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

Direct download: 2020.12.11_EP501_Final_Edit-2.mp3
Category:Podcasts -- posted at: 11:36am CDT

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.

Direct download: 2020.12.4_EP_500_Forlorn_hope.mp3
Category:Podcasts -- posted at: 1:50pm CDT

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!

Direct download: 2020.11.27_EP499_Patience1.mp3
Category:Podcasts -- posted at: 11:24am CDT

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

Direct download: 2020.11.20_EP498_Dr.Mark.mp3
Category:Podcasts -- posted at: 10:14am CDT

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

Direct download: 2020.11.13_EP497_BurroRacing.mp3
Category:Podcasts -- posted at: 9:43am CDT

Coaches Ian SharmanDavid 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

Ian's Stuff

More about David Roche:

Direct download: 2020.11.6_EP496_TheCoaches.mp3
Category:Podcasts -- posted at: 11:49am CDT

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.

Direct download: 2020.10.30_EP495_33Shake.mp3
Category:general -- posted at: 10:37am CDT

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

Direct download: 2020.10.23_EP494_KimStrom.mp3
Category:general -- posted at: 2:15pm CDT

We brought together running representatives from three continents

We asked them to talk about running topics that are current in their corner of the world.

This image has an empty alt attribute; its file name is Jamil.jpg
Photo: Jubilee Paige
This image has an empty alt attribute; its file name is Hillary-768x1024.jpg
Photo by by Martina Valmassoi
Find out more about Hillary HERE. And check out this cool VIDEO
 
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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
 
Direct download: 2020.10.16_EP493_CurrentEvents_Draft1.mp3
Category:Podcasts -- posted at: 2:55pm CDT

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

Direct download: 2020.10.9_EP492_ZoeRom.mp3
Category:Podcasts -- posted at: 12:20pm CDT

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

Direct download: 2020.10.02_EP491_AdamKimble.mp3
Category:Podcasts -- posted at: 10:18am CDT

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

Direct download: 2020.9.25_EP490_RiseOfUltra.mp3
Category:Podcasts -- posted at: 10:51am CDT

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

Direct download: 2020.09.18_Ep489_GrandRound.mp3
Category:general -- posted at: 9:44am CDT

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

Direct download: 2020.09.11_EP488_Pedestrianism.mp3
Category:Podcasts -- posted at: 11:59am CDT

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

Direct download: 2020.09.04_EP487_MovementIsMedicine.mp3
Category:Podcasts -- posted at: 11:14am CDT

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!

Direct download: 2020-08-28_EP486_AJW_100-Mile-Week.mp3
Category:Podcasts -- posted at: 10:10am CDT

Coaches Ian SharmanDavid 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

Ian's Stuff

David stuff

Direct download: 2020-08-21_EP485_AskTheCoaches.mp3
Category:Podcasts -- posted at: 11:33am CDT

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.

Direct download: 2020-08-07_EP484_ToleratingTheTransition.mp3
Category:Podcasts -- posted at: 9:23am CDT

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

.

Direct download: 2020-08-07_EP483_JohnKelly.mp3
Category:general -- posted at: 9:29am CDT

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:

Follow Terry Fletcher on  Instagram

Direct download: POST_WSER_Uno.mp3
Category:Podcasts -- posted at: 12:22pm CDT

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:

Direct download: ALYSSA_runs_26.2_plus.mp3
Category:Podcasts -- posted at: 7:01pm CDT

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:

Direct download: wser_july.mp3
Category:Podcasts -- posted at: 8:14pm CDT

Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to discuss running topics:

More about Krissy Moehl:

Ian's Stuff:

More about David Roche:

Direct download: 3_coaches.mp3
Category:general -- posted at: 6:21pm CDT

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:

For the BEST sports bags visit Victor's company, Victory Sport Design and get 15% off with code trnpups

 

 

Direct download: DOGS_3.mp3
Category:Podcasts -- posted at: 2:04pm CDT

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

Direct download: Ambrose_Mike_3.mp3
Category:Podcasts -- posted at: 9:21am CDT

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

Direct download: SLEEP_Mas.mp3
Category:general -- posted at: 4:20pm CDT

Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to discuss running topics.

More about Krissy Moehl:

Sharman Ultras coaching services

More about David Roche:

Direct download: Coaches_Ian_Krissy_David.mp3
Category:general -- posted at: 6:13pm CDT

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
Direct download: Lanny_DOS.mp3
Category:general -- posted at: 10:10am CDT

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

Direct download: GRAB_BAG_w_Matt_and_Zach.mp3
Category:general -- posted at: 10:00pm CDT

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

Direct download: New_Bees.mp3
Category:general -- posted at: 5:12pm CDT

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

Direct download: 100_with_0.mp3
Category:Podcasts -- posted at: 3:05pm CDT

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.

Direct download: BUZZ.mp3
Category:Podcasts -- posted at: 6:05pm CDT

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:

Sharman Ultras coaching services

More about David Roche:

Direct download: Nada_Bonk_Quad.mp3
Category:Podcasts -- posted at: 7:06pm CDT

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

Direct download: Call_in_1.mp3
Category:Podcasts -- posted at: 9:08pm CDT

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.

Direct download: El_Prezidente_.mp3
Category:general -- posted at: 2:19pm CDT

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

Direct download: BACTFD.mp3
Category:Podcasts -- posted at: 12:02pm CDT

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

If you are interested in getting some great quality facemasks check out these two manufacturers:

C29Mask

Theramasks

Direct download: Audio_Mag.mp3
Category:Podcasts -- posted at: 6:58pm CDT

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.

Direct download: Output_1-2.mp3
Category:general -- posted at: 7:49pm CDT

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.

Direct download: COVID_19_AJW.mp3
Category:Podcasts -- posted at: 12:15pm CDT

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:

Be a solution, Be kind...mãs!

Direct download: COVID_19.mp3
Category:Podcasts -- posted at: 12:20am CDT

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.

Direct download: MF.mp3
Category:general -- posted at: 1:00pm CDT

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

Direct download: TrailHack_EP_1.mp3
Category:Podcasts -- posted at: 5:52pm CDT

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.

Direct download: Dice_Hat_Topic_.mp3
Category:Podcasts -- posted at: 12:09pm CDT

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

AJW's Coaching

AJW's Tap Room

Direct download: Motivate_your_Disapline_.mp3
Category:general -- posted at: 8:07pm CDT

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.

Direct download: Stephanie_Runs_Fast.mp3
Category:Podcasts -- posted at: 11:39pm CDT

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

Direct download: JDF_bullsheetoe.mp3
Category:Podcasts -- posted at: 5:59pm CDT

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 

Follow Alex on Twitter

Check out Sweat Science

Direct download: _GB_w_Alex_and_Matt.mp3
Category:Podcasts -- posted at: 5:58pm CDT

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:

Get the Maffetone App HERE

Take the 2 Week Test

Get a taste of Dr. Maffetone's best articles HERE

Phil Maffetone's MUSIC

 

Direct download: PHIL_2.0.mp3
Category:Podcasts -- posted at: 5:34pm CDT

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

Direct download: Ellie_Greenwood.mp3
Category:Podcasts -- posted at: 5:25pm CDT

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.

Direct download: Fitz.mp3
Category:Podcasts -- posted at: 4:36pm CDT

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

Direct download: koop.mp3
Category:general -- posted at: 2:33pm CDT

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?

Direct download: YIR_scott_and_don.mp3
Category:Podcasts -- posted at: 3:06pm CDT

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

Direct download: AJW_year_in_review.mp3
Category:Podcasts -- posted at: 12:28pm CDT