Drop bags are a crucial tool for ultra runners, serving as lifelines that ensure access to essential items like hydration, nutrition, and comfort gear during long races.

TRN friend and regular guest, Krissy Moehl and Kelly Kelly Swanson join our virtual run today to discuss the use of drop bags in ultra running. Kelly is the co-host of a new podcast, Drop Bag, and creator of the Ultraplanner, a tool that can help you organize your next ultra adventure or race. They explore the logistics and planning required, sharing personal anecdotes and lessons learned from their experiences as runners and race directors. The conversation highlights the importance of preparation, including packing essential items like hydration, nutrition, and comfort items that can enhance a runner’s experience. They delve into the challenges of race-day adaptability, particularly when drop bags don’t arrive as expected, and offer practical tips on labeling, weatherproofing, and lightening the load for volunteers. The hosts also emphasize the emotional aspects of racing, such as carrying sentimental items for motivation and creating connections within the running community. This episode underscores the value of preparation, humor, and giving back, all while fostering camaraderie among runners.

Krissy and Kelly have put together a great book bundle that includes:
- "Run Your First Ultra" by Krissy Moehl
- "Ultraplanner" by Kelly Swanson
- Performance Enhancing Kokopelli tattoos from Trail Runner Nation
- Stickers from Drp Bag Podcast and Salty Britches

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off Black Friday, Janji is offering 40% off sitewide through Sunday December 1
• Shokz, Use code TRN10 for 10% off Special BOGO special during Black Friday
• HUEL, 15% off with code TRAIL
• Trail Runner Nation's Trail Triage app

What happens when the chaos of touring musicianship meets the grit of ultra-running? In this inspiring episode, we welcome ultra runners, musicians, and friends Kyle Whalum, Brad Sample, and Caleb Gilbreath to share their unique journey through the Pinhoti 100 ultramarathon and beyond. The conversation explores the parallels between music and running, highlighting the importance of self-discovery, inner rhythm, and passion over competition. From battling imposter syndrome to embracing spontaneity, the guests reflect on personal growth, the beauty of simplicity, and finding harmony in life’s challenges. Their documentary Rhythm in the Darkness captures the profound connections between endurance, creativity, and community.

Be SURE to listen past the end credits for one of the songs from the documentary. Click here for the Official Rhythm In The Darkness Soundtrack EP their band, DFL:
https://music.apple.com/us/album/rhyt... https://open.spotify.com/album/4YHJe4...
Here are links to Brad Sample's solo work

Episode Sponsors:
Janji, Use code TRAILRUNNER for 10% off
Shokz, Use code TRN10 for 10% off
OneSkin: Get 15% off with code TRN
Tifosi Optics 20% off with code TRN20
Trail Runner Nation's Trail Triage app

Should we consider slowing down to Zone 1 for most of our training?  Returning guest and Brad Kearns, co-author of Born to Walk: The Broken Promises of the Running Boom, and How to Slow Down and Get Healthy--One Step at a Time, and long-time advocate for rethinking training principles.

Building on our previous conversation with Mark Sisson, Brad explores the misunderstood world of aerobic conditioning. We discuss what elite athletes like Eliud Kipchoge are getting right—and what most recreational runners are missing—by focusing on slow, low-intensity efforts. Brad challenges the hype around Zone 2 training and shares insights on polarized training, resilience, and the surprising value of walking.  Brad highlights the importance of building an aerobic base, using zone one training to prevent injuries, and balancing high-intensity workouts with sustainable practices. He also discusses how outdoor adventure sports can foster a deeper connection to nature and improve overall health. With insights into training philosophy and the value of recovery, this episode offers actionable advice for runners of all levels.

Learn more about Brad at BradKearns.com

Check out the B.Rad podcast too

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• HUEL, 15% off with code TRAIL
• Ketone IQ
• Trail Runner Nation's Trail Triage app

How does the foot arch function in running? How does the big toe play a crucial role in foot health and running efficiency?

Dr. Matthew Silver returns to The Nation to answer these questions and help us understand practical ways to activate and strengthen our arches, shedding light on how different shoe types—especially the trend of high-stacked shoes—impact our feet over time. This episode will help you make smarter choices for long-term running performance .

Dr. Matthew Silver, physical therapist and author of Built to Run: The Runner’s Guide to Fixing Common Injuries, Resolving Pain, and Optimizing Running Performance Now and For Life

Check out Dr. SIlver's website to sign up for his newsletter and for more information or consultation: Alpha Project Phyzio and Performance

Here is the link to Barefoot Science orthotics that Matt talked about

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• Shokz, Use code TRN10 for 10% off
• Amazfit - get 15% off their new T-Rex 3
• AquaTru: use code TRAILRUNNER for up to 20% off any water purifier
• Trail Runner Nation's Trail Triage app