Trail Runner Nation

In this Training Principles episode, we dive into the topic of recovery. Krissy Moehl, Sean Meissner, Dr. Matt Laye, and Kerry Gustafson share their expertise on how to properly recover after a run or race.

Some key takeaways from the show include:

  • Should you stretch and foam roll?
  • Are there benefits of using a compression sock or compression clothing
  • Are there benefits of ice baths or contrast water therapy
  • The role of nutrition in recovery
  • What about massage
  • The use of active recovery techniques

We also discuss common recovery mistakes that runners make and how to avoid them. Overall, the goal of the episode is to provide listeners with practical tips and strategies for recovering effectively after a run or race, to prevent injury and improve performance.

Links that you might find useful:

·      Krissy Moehl’s coaching

·      Krissy’s book, Running Your First Ultra

·      Sean Meissner’s coaching

·      Sean’s race Peterson Ridge Rumble 40mi/20mi in Oregon

·      Prime Sports Institute in Bellingham, WA

·      Prime Sports Institute videos that can help you recover

Don't forget to check out our website and social media channels for more trail running tips and inspiration. Happy Trails!

Direct download: TRN_TP_Recovery.mp3
Category:Podcasts -- posted at: 9:53am CST

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

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

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

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

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

Direct download: TRN_Crack_a_brew_w_AJW_Courtney_Dauwalter-2.mp3
Category:Podcasts -- posted at: 10:35am CST

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

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

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

You can learn more about Davy and his many works at 

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

Pam's website:
Pam's Instagram:
Pam's Twitter:

Direct download: GOAT_Pam_Reed.mp3
Category:Podcasts -- posted at: 12:30pm CST

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

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

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

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

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

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

Here are some of his articles: 

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

Direct download: TRN_Alex_Hutchinson_Ice_Baths.mp3
Category:Podcasts -- posted at: 12:41pm CST