Trail Runner Nation

Are you ready to take your running game to the next level? Whether you're gearing up for marathons, ultra-races, or simply looking to improve your endurance, this is the episode you don't want to miss. In this special rerun edition from two years ago, we dive into the valuable insights shared by the renowned runner and coach, Andy Jones-Wilkins. Get ready as we explore the seven simple yet powerful rules that can transform your long runs from good to extraordinary. But hold on, these rules are just the beginning! We'll be sure to follow up with more episodes to keep you on track for success. So, lace up your shoes, tune in, and let's embark on the journey towards long run excellence! Don’t run a single hill (the definition of a hill varies by fitness level) Run all downs, (unless the hill taxes the knees, quads, or risk a fall) 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 wi

We are thrilled to have our dear friend and returning guest, Patrick Reagan, joining us once again. With over a decade of experience as an elite athlete and coach, Patrick brings a wealth of knowledge to our conversation. Accompanying him is his remarkable athlete, Lotti Brinks, who has been setting the trail running world on fire this year. Lotti's incredible achievements include podium finishes at renowned races like the Javelina Jundred (1st GP, 2nd overall), Bandera 50k, Gorge Waterfalls 100k, and Tillamook Burn 50m. Together, Patrick and Lotti will take us on a captivating journey of their coach-athlete dynamic and share the insights and experiences that have fueled Lotti's extraordinary success. In this episode, we will dive deep into the coach athlete relationship, exploring the fun factor of running, the winning perspective, and the delicate balance between expectations and wants when it comes to hiring a coach. Patrick will share his expertise and insights on how having a coach can not only enhance y

In this episode, we're joined by three incredible coaches - Ian Sharman, Dr. Joe Uhan, and Dr. Matt Laye, as well as our very own ChatGPT, a powerful language model that uses AI to provide insights and answers to our burning questions. Together, we'll tackle some of the most common running myths and misconceptions that are often heard in the trail running community. From wearing a mask to simulate high altitude to carb-loading and hydration, we'll be covering a wide range of topics to help you separate fact from fiction. Ian Sharman, Joe Uhan, and Dr. Matt Laye are all experienced athletes and coaches with a wealth of knowledge and expertise in the world of running, and they'll be sharing their insights and personal experiences to help you make informed decisions about your training and racing.  We will have them critique answers to common running myths as generated by the AI engine, ChatGPT. So, join us as we delve into the world of running myths and learn how to become a smarter, more informed runner. Tune

On this episode, we're joined by Christopher McDougall, the author of the best-selling book Born to Run. Christopher's new book with coach Eric Orton, "Born to Run 2 - The Ultimate Training Guide.", which is a practical guide to running for everyone from amateurs to seasoned runners, about how to eat, race and train effectively. Chris was one of our first guests when we started the podcast and we talked about his first book and how we are designed to run long distances. Now 14 years after the book was published, we ask Chris if he believes we are still born to run. Check out the Born to run Xero Shoe Check out the Born to Run Ultramarathon Extravaganza Learn more about Chris and his great books at his web site If you heard our ad regarding Ketone-IQ by HVMN, you can get 20% off by visiting HVMN.com and using the promo code TRN

Welcome to a new episode of Trail Runner Nation, the podcast that explores the sport of trail running and beyond. In this grab bag episode, we have our good friend Andy Jones-Wilkins, a frequent contributor over the years and host of the new "Crack a Brew with AJW" podcast. Season 2 of his podcast will be starting soon.  Don't miss an episode.  If you haven't listened to season 1, check out the great discussions he has with RD, Craig Thornley, Jim Walmsley, Anton Krupicka, Courtney Dauwalter, Ellie Greenwood, Nikki Kimball and Arlan Glick! In this episode, we ask Andy what he learned from his first season.  He drops hints to his season 2 guests.  We also delve into various topics that are related to running and life. We talk about the Cactus Roulette, a crazy race at Clinton Lake State Park in Lawrence, Kansas.  Also mentioned is the resource book Fixing Your Feet by John Vonhof now in its 7th Edition.  Check out his website.  Find out why Andy and Don owe Scott a HUGE apology!   So whether you're a seasoned

In this episode, we're joined by Dr. Eoin Everard, a physiotherapist with a PhD in Biomechanics, to discuss how to get to the starting line of a race or adventure in the best shape possible. Dr. Everard is a certified athletic therapist who works with top athletes to help them perform at their peak. He's also an accomplished runner himself, boasting an impressive running resume that includes being a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m. In this episode, we'll explore the correct and most effective training plan for your unique physiology, whether you're a neuromuscular-type or aerobic-oriented runner. We'll also discuss how to keep your body healthy as you train, so you don't break down or get injured as you get closer to your event. Check out Eoin's website HERE He is also the author of the book Get to the Line in the Best shape possible - get the most out of the time and effort you put into your training - Free audio download 

Today, we are excited to have Jason Fitzgerald, founder of Strength Running and author of the book "Running for Health and Happiness", with us to discuss how to create a running workout plan based on your baseline mileage. Article, “Baseline Mileage: A Better Way To Boost Weekly Running Mileage” As runners, we know the importance of having a structured training plan to help us reach our goals and improve our overall performance. However, it can be challenging to know where to start, especially if you are a beginner or have never followed a training plan before. That's why in this episode, Jason will walk us through the key steps in creating a personalized training plan that is tailored to your baseline mileage. Whether you are just starting out or looking to take your running to the next level, this episode is for you! Jason Fitzgerald  • hosts the podcast and website Strength Running.   • is a USA Track & Field certified coach, • frequent contributor on PodiumRunner, Runner’s World, Active, MapMyRun, T

In this episode we speak with Bryce Thatcher, the founder of UltrAspire and a true pioneer in the world of hydration packs. Bryce has been a runner for over 40 years and has always been fascinated by the intersection of technology and sport. In the early 90s, he noticed a gap in the market for hydration systems that were specifically designed for trail runners. With this in mind, he set out to create the perfect hydration pack that would allow runners to carry everything they needed on their long runs, while still maintaining optimal hydration levels. Over the years, Bryce's designs have evolved and he has continued to push the boundaries of what is possible in terms of hydration technology. He has introduced innovations like the soft flask, which allows runners to carry their water without the added weight and bulk of traditional water bottles. Today, Bryce's company, UltrAspire, is a leader in the world of hydration packs and his designs are used by top athletes all over the world. In this episode, we will

Floris Gierman, a close friend of ours, invited us to join him on his show to discuss our insights from conducting 615 podcast episodes featuring remarkable guests.  It was a delightful experience, and we thought it would be beneficial to share this episode with you. You can find Floris Gierman's podcast, The Extramilest Show, and his YouTube channel, where he interviews top-notch athletes, coaches, and health professionals, discussing ways to enhance your running abilities, health, and happiness. Be sure to check out his website to find additional content including blog post, his "Personal Best" training program, and other running tips. Floris is also a cofounder of PATH Projects.  You know how much we LOVE their gear.  Check them out.

one 2 training is one of the keys for injury-free longevity and improved performance.   Dr. Mark Cucuzzella rejoins The Nation to help us understand what zone 2 training is and how it can benefit us as endurance athletes.  Dr. Cucuzzella is an experienced runner and TRN’s resident MD.  He provides valuable insights and practical tips on how to incorporate zone 2 training into our routine. ·      How does training in zone 2 improve aerobic capacity, fat utilization and endurance? ·      How to determine your individual zone 2 heart rate or power zone? ·      How to structure a zone 2 training session: duration, intensity and frequency ·      Strategies to maintain zone 2 training intensity and avoid pushing too hard ·      How to make zone 2 training more engaging and enjoyable ·      How to balance zone 2 training with rest and recovery   Visit Dr. Mark's running store, the first minimalist running specialty store in North America, Two Rivers Treads.  Their staff can do video consultations and put

In today's episode, we'll be discussing a topic that is becoming increasingly important for athletes of all levels: continuous glucose monitoring. For years, endurance athletes have relied on carbohydrates as a primary source of fuel during long runs, races, and training sessions. But what if you could track your glucose levels in real-time to optimize your performance and avoid hitting the dreaded "wall"? That's where continuous glucose monitoring comes in. By wearing a small device that measures glucose levels in interstitial fluid, endurance athletes can gain valuable insights into their body's response to different types of fuel, exercise intensity, and even stress levels. This information can help you make more informed decisions about your nutrition, training, and recovery, leading to better performance and fewer setbacks. In this episode, we'll hear from Kara Collier, co-founder and VP of Health and Chief Dietician at Nutrisense, in the field of continuous glucose monitoring and endurance sports, who w

In this episode, we're excited to talk about the Petersen Ridge Rumble coming in April in Oregon, a trail race that's not your typical distance. This race, put on by seasoned ultra runner Sean Meissner, challenges runners with unique course lengths of 20 & 40 miles, rather than the standard half marathon, marathon or ultra distances But why race a non-normal distance? As trail runners, we often seek out new challenges and experiences on the trails. Running a non-normal distance, like the Petersen Ridge Rumble, allows us to step outside of our comfort zones and push ourselves in new ways. These races can also offer a more personalized experience, with a smaller field of runners and a unique course layout. In this episode, we'll dive into the details of the Petersen Ridge Rumble, exploring the course terrain and the challenges it presents, as well as hearing from Sean Meissner himself about what inspired him to create this non-normal distance race. Sean is a USATF certified coach and coaches at Sharman Ultr

Today, we're taking a closer look at creatine, a supplement commonly associated with building muscle and improving athletic performance, but did you know that it may also have benefits for your brain health and cognitive functioning? Bob Seebohar is joining to help us understand some of the new research and benefits of creatine.  Bob is a true pioneer in the field of sports nutrition, having developed the groundbreaking Metabolic Efficiency training approach, which helps athletes to optimize their nutrition and fueling strategies to achieve their performance goals. He has also authored several books on sports nutrition, including "Nutrition Periodization for Endurance Athletes" and "Metabolic Efficiency Training: Teaching the Body to Burn More Fat". If you are interested in adding creatine to your diet, find a company that is "NSF Certified for Sport" or "Informed Sport Certified". Bob recommends either Klean Athlete or Thorne brands Start with 5-10 grams / day.  Check out Bob's next run, the North Pole Mar

Today we are going to explore the mental preparation and positive mindset needed to conquer the challenges of ultra running. Whether you're a seasoned veteran or a newcomer to the sport, this show is here to help you dig deep, push past your limits, and find the inner strength needed to succeed on the trails. Today we have two really tough runners, Hillary Allen and Addie Bracey, that will help us unlock the secrets and strategies you need to approach every adventure and race with confidence and determination.  Hillary Allen is the author of the book, 'Out and Back, a Runner's Story of Survival Against All Odds' LINK to Hillary's Tedx CU talk LINK to Hillary's web site Follow Addie’s running exploits on Facebook, Instagram and Twitter.

Today, we're discussing a topic that's close to many of our hearts: how to keep running, no matter your age. Whether you're a seasoned veteran or just starting out, age can be a big factor in how we approach our running. So let's dive in and find out what it takes to keep running, no matter your age with a few amazing runners: Liza Howard, Pam Reed and Krissy Moehl. Liza recently wrote a series of articles on aging in trail running at iRunFar. We'll talk about the importance of setting goals and staying motivated. We'll also discuss some of the different types of goals you can set, such as personal bests, reaching a certain distance, or even just completing a race. We'll also talk about the importance of finding a support system and ways to stay motivated when the going gets tough. We'll focus on the importance of staying healthy and injury-free. We'll talk about the benefits of strength training, stretching, and cross-training, and how they can help you stay injury-free. We'll also discuss the importance of

Do Something So Hard 1 Day a Year That It Profoundly Impacts the Other 364. Misogi means “purification” in Japanese. It is a ritual that dates back to eighth-century Japan. It traditionally involved making the pilgrimage to an icy waterfall, symbolizing intense purification. Dr. Markus Elliot explains that “Misogi is not about physical accomplishment. It asks, ‘What are you mentally and spiritually willing to put yourself through to be a better human?" In this episode, we are joined by frequent TRN guest and friend, elite runner and coach Adam Kimble to talk about how the Misogi approach might help us create new and rewarding adventures for trail runners.  Some modern, evolved rules of Misogi can be don’t die  make it really hard - 50% chance of failure make it weird don't "socialize" your misogi Misogi is more than a physical challenge. It brings in the mental and spiritual.  Misogi is very personal and different for everyone based on typography experience and skill.  We learned about the Misogi Method in

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 Bellingha

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 Intuitive Training With Courtney Dauwalter EP 434 Courtney Dauwalter is a 4.4....What's Your GRI

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

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.