Trail Runner Nation
Trail Runner Nation is a gathering place for the trail and ultrarunning community. We aim to help the listener improve their running experiences through better health and fitness via expert guests. This podcast is for informational and entertainment purposes only and is not intended to replace professional, medical, or training advice or recommendations for listeners. The views expressed in this podcast by guests are not necessarily endorsed by Trail Runner Nation, LLC.
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EP 709: Fact or Fiction? Debunking Myths About Fitness, Nutrition, and Endurance
12/26/2024
EP 709: Fact or Fiction? Debunking Myths About Fitness, Nutrition, and Endurance
There are so many new studies and scientific discoveries that it's tough for us runners to discern what is fact and what is fiction. That’s why we enjoy every discussion we have with . He dispels the fake news and brings to us the latest and greatest in athletic research in his column at OutsideOnline.com. In this episode, we discuss a few of his recent articles on meditation, VO2max differences in gender, and how to fight muscle power as we age. Make sure you have his award-winning book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance explores the boundaries of human potential on your reading list. Visit the website to learn more about Alex and everything he has going on. And pre-order his new book, - available on March 25, 2025. For sure we will be doing at least one episode on this so do your homework! Episode Sponsors: , Use code TRAILRUNNER for 10% off , 15% off with code TRAIL Trail Runner Nation's p
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EP 708: Downhill Dynamics - The Joy of Descents
12/15/2024
EP 708: Downhill Dynamics - The Joy of Descents
Have you ever wondered if you’re leaving free speed on the trail every time you hit a downhill? Today, we’ll show you how mastering the art of downhill running can not only save your legs but also transform your races—because downhill running isn’t just about gravity; it’s about strategy, skill, and confidence. offers invaluable insights for trail and ultra runners. We discuss essential techniques to overcome fear, manage muscle fatigue, and master quick feet for navigating technical terrain safely. Ian shares strategies to turn downhill sections into race-winning opportunities, highlighting the importance of consistent effort, decision-making, and tailored fueling strategies. The conversation emphasizes running gear's impact on performance and safety, particularly shoes and explores how practicing falling can reduce injury risks. Listeners are encouraged to embrace new challenges, enjoy the playful side of running, and build confidence through practice and preparation for downhill racing. Check out and get a gift card for your friend! Episode Sponsors: , Use code TRAILRUNNER for 10% off . BOGO with Promo Code Holiday , Use code TRN10 for 10% off Trail Runner Nation's p
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EP 707: Body Image, Fueling, and the Diet Lies Athletes Believe
12/12/2024
EP 707: Body Image, Fueling, and the Diet Lies Athletes Believe
Are the diet myths you’ve believed holding you back from peak performance, or could eating more actually be the key to running stronger and feeling better? In this episode, and , creators of the podcast , explore the critical role of nutrition in endurance sports. They discuss common diet myths, the importance of individualized nutrition, and the impact of social media on body image and eating disorders among athletes. The conversation highlights why fueling for performance should take priority over aesthetics, the pitfalls of restrictive dieting, and the value of listening to your body. They also touch on food justice, the role of organic food, and the evolving science of recovery nutrition. With their journalism and sports nutrition background, they’re on a mission to simplify nutrition, promote a healthier relationship with food, and debunk the noise surrounding endurance athletes’ diets. Zoë Rom is an award-winning journalist and ultra-runner with a master’s in environmental journalism and author of . Kylee Van Horn is a registered dietitian and founder of , specializing in helping athletes fuel for performance and challenge harmful dietary norms in sports. Her new book, is available for preorder and release on March 3, 2025. Both are amazing trail runners who talk our language. Episode Sponsors: , Use code TRAILRUNNER for 10% off . BOGO with Promo Code Holiday , get 20% off your first order with code TRAILRUNNER 20% off with code TRN20 Trail Runner Nation's p
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EP 706: Running Through Adversity to Find Joy
12/05/2024
EP 706: Running Through Adversity to Find Joy
Sometimes, life's greatest challenges lead to its most meaningful moments and change our lives. Dion Leonard joins The Nation to tell one of his stories that might motivate you to embrace resilience, foster kindness, and value the connections that make life extraordinary. Ultra-runner and author Dion Leonard shares his journey through his remarkable transformation from an overweight, heavy-drinking smoker to a decorated endurance athlete. Dion shares the pivotal moments that defined his path, including a half-marathon bet that set him on the road to health and his life-changing encounter with a stray dog named Gobi during the Gobi Desert ultramarathon. Dion reflects on the themes of resilience, personal growth, and the impact of kindness—lessons that extend far beyond the trails. Check out his New York Timse best-selling book, Learn more about Dion Leonard Episode Sponsors: , Use code TRAILRUNNER for 10% off , Use code TRN10 for 10% off 20% off with code TRN20 : use code TRAILRUNNER for up to 20% off any water purifier Trail Runner Nation's p
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EP 705: Packing Smart: The Do’s and Don’ts of Ultra Drop Bags
11/29/2024
EP 705: Packing Smart: The Do’s and Don’ts of Ultra Drop Bags
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, , and creator of the , 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 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: , Use code TRAILRUNNER for 10% off Black Friday, Janji is offering 40% off sitewide through Sunday December 1 , Use code TRN10 for 10% off Special BOGO special during Black Friday , 15% off with code TRAIL Trail Runner Nation's p
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EP 704: Running to the Beat - Musicians Who Endure
11/21/2024
EP 704: Running to the Beat - Musicians Who Endure
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 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 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: Here are links to 's solo work Episode Sponsors: , Use code TRAILRUNNER for 10% off , Use code TRN10 for 10% off : Get 15% off with code TRN 20% off with code TRN20 Trail Runner Nation's p
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EP 703: Are You Making This Common Training Mistake?
11/15/2024
EP 703: Are You Making This Common Training Mistake?
Should we consider slowing down to Zone 1 for most of our training? Returning guest and , co-author of , and long-time advocate for rethinking training principles. Building on our , 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 Check out the too Episode Sponsors: , Use code TRAILRUNNER for 10% off , 15% off with code TRAIL Trail Runner Nation's p
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EP 702: Can You Do Toe Yoga?
11/07/2024
EP 702: Can You Do Toe Yoga?
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 Check out Dr. SIlver's website to sign up for his newsletter and for more information or consultation: Here is the link to that Matt talked about Episode Sponsors: , Use code TRAILRUNNER for 10% off , Use code TRN10 for 10% off - get 15% off their new T-Rex 3 : use code TRAILRUNNER for up to 20% off any water purifier Trail Runner Nation's p
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EP 701: Super Shoes and Smart Stretches—What Runners Need to Know
10/31/2024
EP 701: Super Shoes and Smart Stretches—What Runners Need to Know
Returning guest and renowned physical therapist returns to unravel the truths and myths around stretching, mobility, and shoe selection for runners. Jay sheds light on the debate between static and dynamic stretching, highlighting how dynamic stretching can better prepare runners for performance and injury prevention. He distinguishes between flexibility (passive) and mobility (active control), emphasizing that mobility training, joint stability, and motor control are crucial for long-term success in distance running. The conversation also explores footwear’s role, with insights into the benefits and risks of minimal and super shoes and how each type can impact running biomechanics. Jay encourages runners to focus on strength and mobility exercises to support muscle mass, bone density, and efficient movement. Runners will leave with actionable tips to improve their range of motion, prevent injury, and make informed choices about stretching and footwear for their unique needs. Check out this video Jay produced on the By his 2nd edition of his amazing book, Find out more about Jay and his services at Get 10% off a Episode Sponsors: , Use code TRAILRUNNER for 10% off , 15% off with code TRAILRUNNER Trail Runner Nation's p
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EP 700: Trick or Treat
10/24/2024
EP 700: Trick or Treat
For our 700th episode, we convinced our good friend to take some time off from recording his podcast, , and his to join us for a new episode type that we call "Trick or Treat." Each participant shares a story, and the others must guess if it’s a Trick (lie) or a Treat (truth). We had a blast making it—hope you enjoy it! Hire AJW as a ! and read his weekly article in the Episode Sponsors: , Use code TRAILRUNNER for 10% off , Use code TRN10 for 10% off - get 15% off their new T-Rex 3 : use code TRAILRUNNER for up to $300 off air purifiers Trail Runner Nation's p
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EP 699: The Power of Will to Overcome Obstacles
10/17/2024
EP 699: The Power of Will to Overcome Obstacles
“True will is quiet humility, resilience, and flexibility; the other kind of will is weakness disguised by bluster and ambition.” - Ryan Holiday This is the final episode of a 3-part series, where we review Ryan Holiday's powerful book, Holiday, an expert on Stoicism, outlines three essential steps to overcoming challenges—Perception, Action, and Will. In this episode, we focus on Will, essential for overcoming adversity. If perception and action are the disciplines of the mind and the body, then WILL is the discipline of the heart and the soul.: WILL is the inner fortitude, acceptance of fate, and the relentless pursuit of enduring challenges with grace. Will is the one thing that we control completely, always. We are joined again by Coach . In this section Holiday emphasizes the importance of inner strength and resilience in overcoming adversity. This section is about how we respond when we’ve done all we can through perspective and action, yet still face hardships beyond our control. Holiday focuses on the development of willpower, endurance, and the ability to accept and withstand external challenges with grace. Part 1: Part 2: Learn more about Coach Adam Kimble Episode Sponsors: , Use code TRAILRUNNER for 10% off , 15% off with code TRAIL Trail Runner Nation's p
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EP 698: Fueling for Busy Runners- How to Eat Well, Stay Healthy, and Manage Your Time
10/10/2024
EP 698: Fueling for Busy Runners- How to Eat Well, Stay Healthy, and Manage Your Time
In this episode, we explore the relationship between nutrition and running with registered dietitian . We cover meal prep strategies, the importance of fiber for overall health, and how hydration impacts performance. Jason emphasizes balancing family health with healthy eating habits, providing practical tips on fueling before and after workouts. The discussion also highlights the value of a healthy relationship with food and making nutritious choices even when life gets busy. Listeners will learn how nutrition can enhance physical and mental performance for runners and their families. Check out , where Jason specializes in helping busy families and athletes find practical ways to prioritize nutrition. Episode Sponsors: , Use code TRAILRUNNER for 10% off - get 15% off their new T-Rex 3 : use code TRAILRUNNER for up to 20% off any water purifier Trail Runner Nation's p
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EP 697: Breaking Records: The New Era of Ultra Running
10/04/2024
EP 697: Breaking Records: The New Era of Ultra Running
Why are there so many fast finish times this year? How can you get faster? In this episode, we explore the recent trend of record-breaking performances in ultra running, examining the key factors driving these improvements. We talk about the impact of advancements in equipment, nutrition, and coaching on performance, as well as the importance of mental training and recovery strategies. The conversation highlights how consistent training and the right fueling techniques can enhance endurance and lead to personal breakthroughs. Success comes through adopting a holistic approach to ultra running, combining the right gear, structured training, and mental resilience for long-term success. Our coaches who lead this discussion are , the recent voice of UTMB simulcast, coach, author, race director, etc. , "freaking fast runner" with over 250 marathon and ultra finishes and world record-holder as the fastest marathon , coaching alongside his wife, Megan. Oh, by the way, he just broke the 19-year-old course record at Leadville 100 in his first attempt at that distance. Wanna learn more? Check out about how he did it. Find out more about this episode's sponsors: AND!!!!! Check out the new free app we developed,
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EP 696: The Power of Action
09/26/2024
EP 696: The Power of Action
“For us is the life of action….let us rather run the risk of wearing out than rusting out.” Theodore Roosevelt This is the 2 episode of a 3-part series, we dive into Ryan Holiday's powerful book, Holiday, an expert on Stoicism, outlines three essential steps to overcoming challenges—Perception, Action, and Will. In this episode, we focus on Action, essential for overcoming adversity We are joined in this series by frequent Nation guest, Coach . We talk about the critical role of action in overcoming life’s challenges, emphasizing the idea that deliberate action, rather than passive reaction, is key to growth. The discussion highlights how failure is not something to be feared but rather an essential part of the learning process, helping to clarify the path forward. We draw parallels between ultra running and everyday life, showing how perseverance and resilience are cultivated through a process-oriented approach. We also discuss cultural perceptions of failure, the need to reframe obstacles as opportunities for growth, and stress the importance of community in supporting personal development. Part 1: Learn more about Coach Adam Kimble Episode Sponsors: , Use code TRAILRUNNER for 10% off - get 15% off their new T-Rex 3 : use code TRAILRUNNER for 15% off : use code TRAILRUNNER for up to $300 off air purifiers Trail Runner Nation's p
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EP 695: The Science of Stress- Managing Physical, Mental, and Biochemical Pressure
09/19/2024
EP 695: The Science of Stress- Managing Physical, Mental, and Biochemical Pressure
In this episode, takes a comprehensive look at stress management, breaking it down into physical, biochemical, and mental/emotional categories. He shares practical strategies for addressing common stressors, from eliminating physical stress like ill-fitting shoes to managing biochemical stress through diet and reducing inflammation. Dr. Phil shares his personal experiences as a songwriter and stand-up comedian, highlighting how creative outlets like music and comedy can help reduce stress. He emphasizes the importance of balancing positive and negative stress, with exercise playing a key role in stress management. Tools like heart rate monitors can serve as biofeedback for stress control, reminding us that everyone’s stress response is unique. Learn more by watching these clips: - Dr. Phil's - The - Dr. Phil's - Dr. Phil's Episode Sponsors: , Use code TRAILRUNNER for 10% off - get 15% off their new T-Rex 3 Trail Runner Nation's p
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EP 694: The Intersection of Trail Running, Backpacking and Fastpacking
09/10/2024
EP 694: The Intersection of Trail Running, Backpacking and Fastpacking
What happens when a love for the outdoors leads to launching an outdoor gear company and then running your first ultra-marathon? In this episode of Trail Runner Nation, we’re joined by , founder and CEO of , to dive into the world of fastpacking, trail running, and backpacking. Tayson shares his inspiring journey of launching Outdoor Vitals, a company committed to providing high-quality outdoor gear. He reflects on his love for exploring remote areas, disconnecting from the digital world, and how his passion for backpacking evolved into a desire to push his limits through trail running. We also explore Tayson's transition into ultra running, including the challenges he faced in his first 75K race, his experience pacing at the Moab 240, and how these trials sparked his goal of completing a 100-mile race. Throughout the conversation, Tayson emphasizes the importance of building confidence through experience, using the right gear, and embracing the mental and emotional benefits of outdoor adventures. Whether you’re a runner, backpacker, or fastpacker, this episode is packed with insights on stepping out of your comfort zone and growing through new challenges in the wilderness. Follow Outdoor Vitals on , , , and Check out their podcast, Episode Sponsors: , Use code TRAILRUNNER for 10% off Trail Runner Nation's p - get 15% off their new T-Rex 3 ⤵️
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EP 693: Perception: Turning Obstacles into Opportunities
09/05/2024
EP 693: Perception: Turning Obstacles into Opportunities
In this first episode of a 3-part series, we dive into Ryan Holiday's powerful book, Holiday, an expert on Stoicism, outlines three essential steps to overcoming challenges—Perception, Action, and Will. In this episode, we focus on Perception, the foundation of how we approach obstacles. We are joined in this series by frequent Nation guest, Coach . Through engaging personal stories and examples from sports, business, and trail running, we discuss how changing our perception can reshape our reactions to life's challenges. We explore the importance of staying calm, reframing difficult situations, and focusing on the present moment. The conversation touches on the need to separate emotions from decision-making and the value of visualization to navigate obstacles with grace. Whether you're facing challenges in running, work, or life, this episode offers practical insights into how perception can transform obstacles into opportunities for growth and improvement. Tune in as we begin our journey through the timeless wisdom of Stoicism and discover how to shift your mindset to overcome adversity. Learn more about Coach Adam Kimble Find out more about this episode's sponsors: AND!!!!! Check out the new free app we developed,
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EP 692: Built to Run- Mastering Running Form and Mobility
08/29/2024
EP 692: Built to Run- Mastering Running Form and Mobility
Have you ever faced the frustration of persistent running injuries that keep you from enjoying running on the trails? In this episode, We sit down with , author of to explore practical strategies for running pain-free and overcoming common injuries. Dr. Silver delves into key topics like the importance of counter rotation, hip mobility, and the mind-body connection in running. He shares valuable tips on improving mobility, strength, and running form, and emphasizes the critical role of breathing in enhancing performance. Listeners will gain insights into the benefits of CO2 training, the significance of hip mobility, and how paying attention to movement patterns can reduce injury risks. Dr. Silver also highlights the value of finding a specialized physiotherapist and using his book as a resource to improve running efficiency and prevent injuries. Check out Dr. SIlver's website for more information or consultation: Find out more about this episode's sponsors: AND!!!!! Check out the new free app we developed,
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EP 691: Breaking Records at Leadville: A 100-Mile Journey
08/22/2024
EP 691: Breaking Records at Leadville: A 100-Mile Journey
In this episode, Coach delves into his record-breaking performance at the 2024 , sharing insights into his unique approach to training, racing, and pushing personal limits. David discusses the importance of embracing failure as a pathway to success, maintaining a strong mindset, and never giving in to the urge to hike aka "Never Hike" mantra.. He also offers practical advice on nutrition strategies, including the use of liquid gels and conditioning the stomach for endurance racing. Beyond the physical aspects, David emphasizes the psychological challenges of ultrarunning, the significance of the "pain cave," and the incredible power of love and support from the running community. He concludes with reflections on the lessons he's learned as a coach and his deep gratitude for the opportunity to inspire others through his running journey. Listen to David and Megan's podcast episode about his race at Check out more about their coaching services at Find out more about this episode's sponsor: We also mentioned in this episode. You can get up to 48% off your first subscription or 20% off a one-time purchase with code TRN20 at checkout. Use this link: AND!!!!! Check out the new free app we developed, photo credit:
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EP 690:Trail Classics: 50 North American Trails You Must Try
08/15/2024
EP 690:Trail Classics: 50 North American Trails You Must Try
discusses his latest project, Inspired by the book ',' Ricky set out to create a similar guide for trail runners. The guide aims to highlight 50 must-do trails in North America that can be completed in under 24 hours. The criteria for selecting these trails include their feasibility, historical significance, and the ability to recommend them to others. Ricky and his collaborators have already published several trails on the , including the Cactus to Clouds Trail, the Lost Coast Trail, and the double crossing of the Grand Canyon. Gates discusses the inspiration behind the book and the process of selecting the 50 classic trails featured in it. He emphasizes the diversity of the trails, including point-to-point, loop, and out-and-back options, making them accessible to solo runners. The book aims to provide information and inspiration for both new and seasoned runners, with a focus on responsible trail running. Gates also discusses the importance of technology and advancements in gear in making wilderness exploration more accessible. The conversation concludes with a discussion about the website collaboration and the future publication of the book. About Rickey: • Outside Online named Rickey one of “The Fittest Real Men in America.” • He was named USA Track and Field Mountain Runner of the Year in 2007 • is a renowned ultra-runner and adventurer. • He has twice won the grueling Mount Washington Road Race and • set the fastest known time (FKT) for running Yosemite’s Half Dome. • His adventures have taken him from the South Pole to Moab, New Zealand, France, Mexico, and back to his home base near Aspen, Colorado, before settling in San Francisco. We mentioned the book Find out more about this episode's sponsors: AND!!!!! Check out the new free app we developed,
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EP 689: Finding Joy in the Process: Lessons from a 100-Mile Race
08/08/2024
EP 689: Finding Joy in the Process: Lessons from a 100-Mile Race
In this episode, Nation friend and renowned ultra runner talks about her recent race at the . Krissy shares her experience running the challenging 100-mile race after a six-year hiatus from 100 milers and discusses her mindset as an aging athlete. She talks about the importance of accepting and embracing her body's changes and finding joy in the process. Krissy also reflects on the support and community surrounding ultra running and the lessons she learned from this race. In this conversation, She also talks about the importance of being aware of one's body and making intentional decisions to maintain long-term health and continue running. Krissy expresses her curiosity about the changes in her body as she goes through perimenopause and her desire to explore the topic further. Takeaways Accept and embrace your body's changes as an aging athlete Find joy in the process of running and racing Seek support and surround yourself with a supportive community Don't be afraid to ask for help and accept assistance during races Appreciate the contributions and impact of others in helping you achieve your goals The Leadville Trail 100 Run has a well-organized race organization and takes pride in its initiatives, such as gender equality and non-binary inclusion. The whiskey tradition at the race is sponsored by Laws Whiskey House, and the whiskey bottles are given to finishers as a symbol of accomplishment. As an aging athlete, Krissy is curious about the changes in her body and how perimenopause affects her running and overall health. Making intentional decisions to prioritize long-term health and maintain muscle mass is important for aging athletes. Endurance events provide transformative experiences and allow individuals to connect with nature and appreciate the beauty of the surroundings. Shame on you if you don't already own a copy of Krissy's book, . Shake of your embarassment and get a copy now! Find out more about this episode's sponsor: AND!!!!! Check out t
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EP 688: The Inspirational ‘Why’ Behind a Record FKT
07/31/2024
EP 688: The Inspirational ‘Why’ Behind a Record FKT
joins The Nation this week. She is a trail runner and mountain athlete from Eugene, Oregon. Emily shares her awe-inspiring journey of setting the Fastest Known Time (FKT) on the 460-mile Oregon section of the Pacific Crest Trail (PCT). Driven by the desire to honor her late mother, Andrea, who inspired her to start running, Emily talks about the mental and physical preparation required for such a formidable challenge. She tells her story in the new book, . She highlights the importance of having a strong ‘why,’ a supportive crew, and the deep connection she felt with her mother throughout the run. Emily discusses the profound impact of running on processing emotions and healing through grief, emphasizing the vital role of community, pacers, and crew in providing emotional support. Join us as Emily explores the significance of embracing the unknown, pushing through difficult moments, and the powerful growth that comes from these experiences. You can follow We mentioned the charity that Emily supported on her adventure Find out more about this episode's sponsors: AND!!!!! Check out the new free app we developed,
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EP 687: Rewire Your Running for Stability, Strength & Speed
07/24/2024
EP 687: Rewire Your Running for Stability, Strength & Speed
In this Trail Runner Nation podcast episode, talks about the newly updated edition of his book offering valuable insights on how to combat overuse injuries and optimize movement patterns for better running performance. He emphasizes the need for building a strong body through targeted exercises, as running alone isn’t enough to enhance muscle strength, bone density, and tendon capacity. Jay discusses the role of neuroplasticity in creating new physical connections in the brain by focusing on movement patterns. He provides practical tips for improving running form and mechanics, highlights the importance of strength training and precision movements, and stresses the significance of managing cumulative stress load to prevent overtraining. Jay also touches on the benefits of plyometric exercises, proper nutrition for bone health, and the Mobo board for improving foot stability and proprioception. Check out Jay's and get a discount! , "Untll the Wheels Fall Off" with Tony Hawk that we talked about. The paper Jay mentioned, Here is the link for the Find out more about this episode's sponsors: Become a to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed,
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EP 686: Unlock the Secrets to Long-Term Running Success
07/18/2024
EP 686: Unlock the Secrets to Long-Term Running Success
In this episode, talks about the art and strategy of long-term planning in trail running, emphasizing patience and consistency for sustainable gains. Drawing from his own experiences, Ian shares how he improved his marathon times and became a successful ultra runner through diligent training. He advises runners to set long-term goals and adapt to the physical demands of trail running while listening to their bodies to prevent injuries. Ian highlights the importance of seeking advice from experienced runners and being open to learning and adjusting training plans. The conversation covers topics like the timing for replacing old running shoes, the differing rates of cardiovascular and soft tissue development, and the mental challenges in running, including the psychological impact of DNFs. Ian and the hosts also discuss the mutual respect among runners of varying abilities, emphasizing the multifaceted nature of the sport. Learn more about Ian and . Find out more about this episode's sponsors: AND!!!!! Check out the new free app we developed,
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EP 685: Running in Circles - Backyard Ultras
07/10/2024
EP 685: Running in Circles - Backyard Ultras
Join ultra runners and to discuss , a niche of ultra trail running. They explain that backyard ultras are last-man-standing races where runners complete a 4.167 mile lap every hour until only one person is remaining. Jennifer holds the world record with 74 yards (308 miles) set last month at Capital Backyard Ultra in Lorton, VA. She beat the previous record of 68 laps set in 2020 by Courtney Dauwalter, while Megan won her first backyard ultra at Saguaro Showdown last month with the 4th highest total "yards" 65. They discuss the unique challenges of these races, the mental fortitude required, and the importance of pacing and strategy. They also highlight the sense of community and camaraderie among participants. Backyard ultras are gaining popularity globally, with more women participating and the yardage increasing. The sport is characterized by its unique format, where runners complete a 4.167-mile loop every hour until they can no longer continue. The mental and physical challenges of the race, including sleep deprivation and hallucinations, make it a unique and intense experience. Crew support is crucial in helping runners stay motivated and get back on the course. Find out more about this episode's sponsors: Become a to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed,
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EP 684: Hayden Hawkes Embracing Gratitude, A New Approach to Running Success
07/04/2024
EP 684: Hayden Hawkes Embracing Gratitude, A New Approach to Running Success
In this episode, we sit down with the accomplished ultramarathoner, . Hayden shares his remarkable journey of overcoming a knee injury in 2023 and his triumphant return to the 2, where he improved his time by 83 minutes and finished third. He opens up about his challenges during his recovery, the importance of patience, and the mental lessons that transformed his mindset. Hayden discusses his shift from focusing solely on winning to embracing gratitude and enjoying the process, which has fueled his success in trail running. He also discusses his nutrition and hydration strategies to optimize performance and recovery. Links to learn more about Hayden and his training camp: training camp on Oct 26-Nov 3 Find out more about this episode's sponsors: AND!!!!! Check out the new free app we developed,
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EP 683: Sh!t You Don't Do on the Trail - Western States Edition
06/26/2024
EP 683: Sh!t You Don't Do on the Trail - Western States Edition
We recently replayed an episode from 2017 called, "" with Tim Twietmeyer and Bob Crowley. We had so much fun walking down memory lane, we thought we should update it for 2024. Since we are near the start of , we thought we'd skew it towards this race, but many of the principles mentioned are applicable wherever you are running. And of course, it wouldn't be in TRN style without gamifying the episode :). So Bob and Tim used descriptive but cryptic titles for each topic. We have to guess what they are referring to. We hope you have fun playing along. Tim Twietmeyer is Vice President of the Board and board member since 1996. He is also the only person to finish the race 25 times....all under 24 hours! Oh.....and he won the race FIVE times! Bob Crowley is a past president of , and a seasoned runner with notable finishes of over 80 ultras including 2019's and the 2023 mile race. Both are members of History Expeditions, where they take their passion for history and bring it to life through expeditions that combine historical research and adventure. So far they have completed four expeditions. You can find out more at . Find out more about this episode's sponsors: Become a to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed to help you, your pacer, crew or aid station workers diagnose and solve common trail issues,
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EP 682: 2024 Western States 100 Prognostications
06/20/2024
EP 682: 2024 Western States 100 Prognostications
Each year at this time, s joins The Nation each year to discuss the Western States 100-mile Endurance Run. This is the 11th year that he ruminates and give us his picks for the podium and the other notable runners. We decided this year to take a look at the constant character in every year's race, the course and do an in-depth description of the course. Find out more about this episode's sponsors: AND!!!!! Check out the new free app we developed,
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EP 681: Stories From Western States 100
06/14/2024
EP 681: Stories From Western States 100
Leading up to the 2024 , ultra legends and share their incredible experiences at the Western States 100. Ellie, who set a new women’s record in her first WS100 in 2011, and Ian, with the record for the fastest cumulative time across 10 WS100 finishes, dive into their journeys into ultra running. They discuss their initial expectations, evolving gear and training techniques, and the critical importance of pacing, discipline, and mental focus. With insights from racing at the front, mid-pack, and back, they also highlight the joy of the race and finding moments of fun along the way. Find both Ian and Ellie at Find out more about this episode's sponsors: AND!!!!! Check out the new free app we developed,
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EP 680: Breaking Barriers in Women’s Running
06/07/2024
EP 680: Breaking Barriers in Women’s Running
We are joined by , the author of which challenges long-held beliefs about women in running. Starting with a powerful reminder from over a century ago, when a woman ran the first modern Olympic marathon without permission, the book reveals how women have faced relentless opposition from the medical establishment, media, and athletic associations. Despite these challenges, they ran barefoot, without sports bras, and sometimes disguised as men, defying quack science and societal norms. Mertens takes us from this boundary-breaking marathon in Greece in 1896 to today's ultra-marathons, like the Spine Race, where women have shattered records. The conversation explores the history of women in running, the progress made, and the lingering stereotypes and inequalities. It highlights the achievements of female athletes, the impact of Title IX, and the need for more research on women's bodies in sports. Overall, it sheds light on the importance of breaking down barriers and empowering women in the world of running. You can preorder the book now or buy it on June 18th when it is released. Learn more by going to Maggie's website or following Maggie on Find out more about this episode's sponsors: Become a to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed,
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