Libsyn Directory

EP 767: Duct Tape Is Dead: Modern Foot Care for Long Miles

Release Date: 02/06/2026

Trail Runner Nation

returns to Trail Runner Nation after an extraordinary stretch in endurance racing, including a third place at Cocadona 250, setting a women’s world record at and becoming the first woman to run more than 600 miles in six days. She explains why backyard ultras are less about speed and more about solving the strange little puzzle of time, sleep, food, heat, pacing, and decision-making, one hour at a time. The conversation gets into what happens when the body starts swelling after days of effort, how recovery has to be tested carefully, and why a runner’s “toolbox” matters more...

EP 779: The Hidden Performance Cost of Sun Damage

Trail Runner Nation

Returning guest, coach , joins us to talk about something many trail runners know they should care about but often ignore: sun protection. The conversation is based on Colleen’s UltraSignup article Colleen shares her own experience with stage-one skin cancer on her lip, which began as what looked like a small freckle but turned out to be a wound that would not heal. The episode gets practical fast, covering SPF 30, UPF clothing, sun hoodies, lip sunscreen, reapplication during races, altitude exposure, cloudy-day risk, and why a “base tan” is not real protection. For endurance...

EP 778: Audio Magazine- The Run That Changes Your Brain

Trail Runner Nation

Audio Magazine episode! Long-time friend, joins us to trade ideas, stories, and thought-provoking topics from the world of endurance sports. We talk about everything from whether races should ban in-race filming to the surprising ways ultrarunning might temporarily damage red blood cells and what that means for recovery. Warren brings a sharp perspective on long-term health, framing running as an investment that compounds over time, especially when paired with better nutrition. The conversation also explores how beginners can cut through noise and focus on simple fundamentals...

EP 777: Inside the Toughest Era of Ultrarunning

Trail Runner Nation

In this episode, we sit down with ultrarunning legend and to go beyond the race results and into the stories hidden between the aid stations. Hal reflects on the gritty era of ultrarunning when gear was simpler, races were rougher, and success often came down to who could stay calm while everything else unraveled. The conversation explores their approach to downhill running, how they learned to descend with confidence, and why many runners sabotage themselves by braking too much and overthinking every step. Hal also shares memorable moments from decades in the sport, including...

EP 776: Build Stronger Feet Before They Fail

Trail Runner Nation

In this follow-up conversation with Dr. Tonya Olson, we shift from fixing foot problems to preventing them by building stronger, more resilient feet before race day disaster strikes. Tonya explains that the biggest mistake runners make is not paying attention to their feet until something hurts, even though their feet have been quietly sending signals for months, like tiny grumpy trail prophets. The discussion explores how calluses, hot spots, toenails, and skin changes can reveal weaknesses in shoe choice, mobility, gait, and training habits. Tonya also unveils the surprising connection...

EP 775: I Spent $4,500 on One Race

Trail Runner Nation

What are some of the real costs of running an ultra? In this episode, ultra runner and coach talks about this, and it turns out the race entry is just the first pebble in the avalanche. We discuss the hidden expenses that pile up around an A-race: travel, nutrition, coaching, shoes, gear, hotels, rental cars, and the tiny financial gremlins that quietly multiply in the dark corners of race prep. Colleen shares that one of her hundred-mile races carried a $4,500 receipt, but she emphasizes that ultras can also be done on a shoestring with borrowed gear, local races, and simple...

EP 774: Aging As An Athlete- The Truth About Longevity in Running

Trail Runner Nation

What if your best performance isn’t behind you… it’s just different now? In this Aging as an Athlete episode, joins again as co-host in a discussion with . Bryce Thatcher is a trail-running pioneer and founder of , who has spent over 40 years innovating hydration gear while living and embodying a lifelong commitment to mountain running and human-powered adventure. We explore what it really takes to stay connected to trail running over decades. Bryce shares how a deep love of the outdoors and the human-powered movement form the foundation for long-term engagement in the...

EP 773: Why We Choose to Suffer (And Love It)

Trail Runner Nation

In this episode, we are joined again by coach to explore the book, T by Paul Bloom, and discuss why endurance athletes voluntarily seek discomfort in pursuit of meaning, growth, and satisfaction. We discuss the concept of “benign masochism,” highlighting how pain and pleasure are deeply intertwined in long races and hard efforts. We talk about internal versus external motivation, the power of anticipation, and how reframing challenges can shape both performance and mindset. We explore flow state, decision-making under fatigue, and why doing hard things helps us better appreciate everyday...

EP 772: Simple Running. Powerful Living

Trail Runner Nation

In this episode, we are joined by Michael Miller to discuss his book and his deep connection to the Indigenous Rarámuri “running people” of Mexico’s Sierra Tarahumara. Drawing on years spent living among the community, Michael shares how running is woven into their social fabric as a celebration of resilience, nature, and togetherness rather than competition or performance. The conversation explores powerful cultural concepts like korima, the practice of sharing without expectation, and how movement in nature can restore balance and contentment in modern life. Michael also reflects on...

EP 771: Aging as an Athlete: Mindset, Longevity, and the Love of Running

Trail Runner Nation

In this episode of Trail Runner Nation’s Aging as an Athlete series, along with , we welcome elite ultrarunner and therapist for a thoughtful conversation about longevity in endurance sports. Drawing on more than two decades of racing at the highest level, Darcy explains that there is no “magic pill” for staying in the sport long term, emphasizing instead the importance of self-care, strength work, listening to the body, and adapting training as athletes age. The discussion explores the mental side of endurance, including acceptance of changing performance, learning to manage...

More Episodes

Discover proven strategies to prevent foot issues and optimize your performance in ultra running. Dr. Tanya Olson joins us to share expert insights on foot care routines, products, and techniques that keep feet healthy and injury-free.

Key Topics:

The importance of planning a comprehensive foot care strategy before race day
Modern products and methods for preventing blisters, maceration, and toenail damage
Why traditional remedies like duct tape and Vaseline are outdated
The role of socks, shoes, and foot anatomy in maintaining foot health
How to implement a foot care plan during training and races
Techniques for treating blisters, including when and how to lance safely
The benefits of toe caps, specialized socks, and footwear modifications
Adjusting foot care strategies for different terrains, elevations, and conditions
The significance of monitoring foot response post-run to fine-tune care routines
Don’t wait for problems: proactive measures to keep your feet in top condition

Timestamps:

00:00 - Introduction to foot care for ultra runners

00:45 - Common foot problems and why they’re preventable

02:10 - Modern advancements in foot care products

03:25 - The pitfalls of using duct tape and Vaseline

04:30 - Developing a personalized foot care plan

06:00 - Managing moisture and preventing maceration

07:45 - Addressing sweaty feet and saltwater effects

09:00 - Tips for taping and preventing blisters during races

10:00 - Specific techniques for treatment and prevention

15:00 - How terrain, elevation, and running style influence foot care

20:00 - Toenail health and corrections for injuries

25:00 - When and how to lance blisters safely

30:00 - Post-race foot monitoring and adjustments

35:00 - The importance of education and continuous improvement

38:00 - Future resources and part two of this series

Resources & Links:

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TOPICS