Trail Runner Nation

In this episode, ultra-endurance athlete Lucja Leonard recounts her transformative experience running the Arizona Monster 300, a race that pushed her beyond her limits. She talks about her essential strategies for success in ultra-running, including the importance of sleep, hydration, nutrition, and terrain research. Lucja highlights how positive self-talk, mental resilience, and a supportive community played key roles in overcoming physical and emotional challenges. Her journey from a non-athlete to a seasoned ultra-runner offers inspiration and practical insights for anyone facing extreme endurance events. The episode also explores recovery as a vital skill, the inevitability of problem-solving, and how embracing discomfort fuels personal growth. Lucja's story is a testament to the mindset and preparation required for ultra-endurance success. Links to learn more about Lucja: Running Dutchie - coaching, speaking, etc Finding Gobi EP 706: Running Through Adversity to Find Joy - Episode with Lucja's husband, Dion and their dog, Gobi. Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Peluva, 15% off with code TRAILRUNNER Liquid IV, get 20% off your first order with code TRAILRUNNER Wonderful Pistachios Oikos Triple Zero FREE! Trail Runner Nation's Trail Triage app

In this episode of Trail Runner Nation, we explore the gritty world of endurance sports with ultrarunner and guest Shannon Hogan, author of The Unforgiving Hours: the Grit, Resilience, and Perseverance at the Heart of Endurance Sports. The conversation weaves through incredible feats like the Boston Double—an underground marathon challenge—and the icy realm of cold water swimming, examining the physical and mental resilience these sports demand. Shannon shares powerful stories from her book, reminding us that endurance is less about podiums and more about perseverance, preparation, and inner drive. They highlight the deeply personal nature of endurance, the role of community support, and the importance of capturing these stories to honor the athletes who quietly push human limits. From ice swims to last-second finishes, this episode celebrates the toughness and inspiration found in every athlete's journey. Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Ketone IQ, Get 30% off your first subscription order Tifosi Optics 20% off with code TRN UCAN, click on the link to claim the exclusive offer and save 20% on your entire order with code TRN Oikos Triple Zero FREE! Trail Runner Nation's Trail Triage app

To really understand who we are as a running community—What drives us, what connects us, and why we keep pushing our limits, we have to look back. Long before ultras, Strava segments, or finish-line belt buckles, there was pedestrianism—a 19th-century spectacle where athletes raced for six days straight inside smoky arenas, cheered on by thousands. Our resident ultrarunning historian, Davy Crockett, is back to introduce us to one of the most unforgettable figures from that era.  Peter Napoleon Campana—better known as Old Sport.  Davy just published another book, Old Sport Campana: Ultrarunning;s Most Popular and Amusing 19th Century Runner in his historical series that brings  Campana's story to life and helps us explore what it reveals about the roots of our sport—and why looking back just might help us better understand who we are today. Links to check out: Grand Canyon History Ultrarunning History Podcast American Ultrarunning Hall of Fame Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Peluva, 15% off with code TRAILRUNNER Shokz, Use code TRN10 for 10% off Wonderful Pistachios Oikos Triple Zero FREE! Trail Runner Nation's Trail Triage app

We all know that nutrition is essential for peak performance—but for young athletes, it's so much more than just fuel. In this episode, we're joined by expert coach and author Michele Pettinger to explore how nutrition supports adolescent athletes as they navigate growing bodies, shifting hormones, academic pressures, and evolving relationships. Michele shares insights from her book on how parents, coaches, and mentors can guide youth through healthy meal planning, hydration, and recovery. We also discuss the impact of energy drinks, body image concerns, and the early signs of nutritional issues. With practical tips and a focus on lifelong habits, this conversation is a valuable guide for anyone helping young athletes thrive—on and off the field. Michele's new book, The Young Runner's Guide to Nutrition: How to Fuel Your Body to Train Smarter, Run Faster, and Recover Quicker. Check out Michele's website: P3 Running Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Ketone IQ, Get 30% off your first subscription order Tifosi Optics 20% off with code TRN AmShokz, Use code TRN10 for 10% off Oikos Triple Zero FREE! Trail Runner Nation's Trail Triage app  

Are you fueling your endurance training the right way—or are outdated carb myths holding you back? In this episode, we're joined by sports dietitian Bob Seebohar to explore the evolving science behind carbohydrate consumption in endurance sports. We discuss how nutrition periodization, metabolic flexibility, and gut training can transform both performance and recovery. Bob challenges the one-size-fits-all approach to sports nutrition, emphasizing the need for personalized plans that align with each athlete's physiology and goals. From managing GI distress to optimizing glycogen storage and understanding blood sugar dynamics, this conversation dives deep into how and when to use carbs for peak athletic output.  Here is the LINK to the new research we mentioned. Check out these links too: All Around Snack Co. 3rd Edition of Bob's book on Amazon Metabolic Efficiency Training: Teaching the Body to Burn More Fat on Bob's site Metabolic Efficiency Training: Teaching the Body to Burn More Fat Bob's Web site: Enrg Performance Inside Sports Nutrition Podcast Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Peluva, 15% off with code TRAILRUNNER Liquid IV, get 20% off your first order with code TRAILRUNNER Wonderful Pistachios Oikos Triple Zero FREE! Trail Runner Nation's Trail Triage app

What if we told you that putting yourself in controlled, uncomfortable situations—like ice baths, fasting, or extreme endurance events—could make you a better runner and a better human? In this episode of Trail Runner Nation, Don and Scott explore the science and strategy of discomfort, challenging the idea that comfort is always the goal. They discuss how modern “comfort culture” may actually be dulling our resilience, while ancient traditions, military training, and endurance sports all use discomfort as a tool for mental and physical growth. Ice baths become a central metaphor for controlled suffering—revealing how pain and discomfort, when approached intentionally, can lead to enhanced focus, discipline, and personal transformation. We break down the difference between pain and discomfort, sharing stories and science that show how embracing the latter can sharpen performance and mindset. We also reflect on how community support can strengthen our ability to endure, and how this mental training often matters just as much as the physical. If you're ready to rethink the role of suffering in your training—and your life—this conversation will help you turn discomfort into your greatest asset. Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Ketone IQ, Get 30% off your first subscription order Tifosi Optics 20% off with code TRN Amazfit - T-Rex 3: Get 15% off Oikos Triple Zero FREE! Trail Runner Nation's Trail Triage app

What drives us to venture into the unknown—even when there's no finish line or prize at the end? In this episode of Trail Runner Nation, we sit down with author and science journalist Alex Hutchinson to explore the ideas behind his new book, The Explorer's Gene: Why we Seek Big Challenges, New Flavors, and the Blank Spots on the Map. From ancient Polynesian voyages to backyard adventures with his kids, Alex uncovers how the drive to explore is deeply rooted in both our biology and our upbringing. We discuss how exploration shapes personal growth, why uncertainty triggers our motivation, and how everyday choices can satisfy our innate desire for discovery.  Make sure you have his award-winning book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, which explores the boundaries of human potential on your reading list. Visit the Sweat Science website to learn more about Alex and everything he has going on. Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Peluva, 15% off with code TRAILRUNNER Shokz, Use code TRN10 for 10% off Wonderful Pistachios FREE! Trail Runner Nation's Trail Triage app  

This is Part 2 of a two-part series on running 200-mile races that we started last episode. We are joined again by coaches Ian Sharman and 200-mile specialist Annie Hughes to explore the rising popularity of 200-mile races. From gear selection and aid station efficiency to hydration, nutrition, and personal hygiene, they share practical tips for thriving in long-distance events. The conversation explores mental strategies for navigating low points, maintaining motivation, and the importance of breaking down goals and rewarding progress. Ian and Annie also discuss the unique challenges of 100- vs. 200-mile races, including race management, navigation, and training health. The episode wraps up with a look into Sharman Ultra coaching and Annie's inspiring return to racing after injury. Find out more about Annie and Ian at Sharman Ultra Coaching Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Ketone IQ, Get 30% off your first subscription order Tifosi Optics 20% off with code TRN Shokz, Use code TRN10 for 10% off FREE! Trail Runner Nation's Trail Triage app

In this episode of Trail Runner Nation, we are joined by coaches Ian Sharman and 200-mile specialist Annie Hughes to explore the rising popularity of 200-mile races. Annie shares her rapid progression from short distances to ultra races, while Ian provides expert insights on coaching, training strategies, and the mental and physical demands of extreme endurance events. The discussion covers key aspects of ultra preparation, including nutrition with real food, sleep strategies, foot care, hydration, gear selection, and mental resilience. Our coaches emphasize the importance of gradual experience, individualized training, and strategic experimentation to optimize race performance.  Find out more about Annie and Ian at Sharman Ultra Coaching Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Peluva, 15% off with code TRAILRUNNER Liquid IV, get 20% off your first order with code TRAILRUNNER UCAN, click on the link to claim the exclusive offer and save 20% on your entire order with code TRN FREE! Trail Runner Nation's Trail Triage app

"The goal is just supposed to stretch you further." In this episode, author and coach Matt Fitzgerald, discusses his new book launching on March 25 'Chasing Mastery: 25 Lessons to Cultivate Your Full Potential in Endurance Sports' which explores the journey of cultivating full potential in endurance sports. Matt discusses the definitions of success, the importance of motivation, and the common goals athletes pursue. He shares insights on how to achieve mastery through a developmental process and the role of coaching in nurturing athlete motivation.  He emphasizes the need for self-regulation and mastery in training, as well as the significance of social connections in enhancing motivation and performance. The dialogue also touches on the concept of 'hard fun' in training, the value of reflective practices, and the unique opportunities provided by his Dream Run Camp. Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Ketone IQ, Get 30% off your first subscription order Tifosi Optics 20% off with code TRN Wonderful Pistachios FREE! Trail Runner Nation's Trail Triage app

Have you ever wondered what the unspoken rules of trail running are? In this episode of Trail Runner Nation, we break down some of the unspoken etiquette that keeps trail running enjoyable and safe for everyone. Coach Jimmy Dean Freeman joins us to revisit an episode on etiquette that we published in 2014. From headlamp etiquette and right-of-way rules to the dos and don'ts of using headphones on the trail. The conversation also covers handling bodily fluids, interacting with wildlife, and navigating aid stations efficiently. Proper trail etiquette is important to show respect, communication, and awareness on the trails. Tune in to learn how to be a courteous and responsible member of the trail running community. We'd love to hear from you. What are some etiquette rules we missed? Check out the SoCal Coyotes web page Follow the Coyotes on Instagram Watch the original video about the Trail Bushido HERE Check out the first review of the Bushido from 2020 HERE Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Ketone IQ, Get 30% off your first subscription order Peluva, 15% off with code TRAILRUNNER UCAN, click on the link to claim the exclusive offer and save 20% on your entire order with code TRN FREE! Trail Runner Nation's Trail Triage app

What is the toughest race in the world?   According to The Nxorth, the Arrowhead 135 is a strong contender. With an average finish rate below 50%, Race Director Ken Krueger and his team have crafted an event that's as grueling as it is rooted in old-school camaraderie and a close-knit, family-like community. Finishers Bob Crowley and Terry Fletcher share their preparation strategies, gear tips, and experiences battling both the elements and their own limits. The discussion covers crucial topics like mental toughness, cold-weather clothing strategies, and dealing with physical challenges like blisters and trench foot. They also highlight the strong sense of community among racers and how enduring such harsh conditions fosters deep camaraderie. Listeners will gain insights into the race's selective application process, its unique draw for returning participants, and how events like these promote personal growth and self-discovery. Check out Bob's VIDEO from his experience in 2025  History Expeditions and their YouTube Channel Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Peluva, 15% off with code TRAILRUNNER Wonderful Pistachios FREE! Trail Runner Nation's Trail Triage app

Endurance athlete, coach, nutritionist and best-selling author Matt Fitzgerald rejoins the podcast to share his journey of resilience and recovery after battling long COVID. He reflects on how the illness challenged his identity as a runner and the strategic approach he took to regain his endurance. Matt discusses his experience training for the Javelina 100 race, the mental resilience required to push through setbacks, and the lessons he's learned about perseverance. In his upcoming book, astery - What it Means to Be 'Good' at a Sport, he also explores the role of goal-setting, mastery in running, and reframing success. With over 35 books to his name, Matt provides insights into training strategies, mindset, and personal growth in endurance sports.  Check out Matt's books and coaching services HERE Sign up for and experience Dream Running Camp Pre-order his new Book, Chasing Mastery - What it Means to Be 'Good' at a Sport Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Ketone IQ, Get 30% off your first subscription order Liquid IV, get 20% off your first order with code TRAILRUNNER FREE! Trail Runner Nation's Trail Triage app

Are you ready to take your endurance sports mindset to the next level? In this episode we explore the book, Unbeatable Mind: Forge Resiliency and Mental Toughness to Suceed at an Elite Level, by Mark Devine.  Coach Adam Kimble joins us as we uncover the power of mental toughness, self-mastery, and preparation in running and life. We review three of the chapters and the golden nuggets that might help you from the four-step process for managing negative thoughts, discuss the role of intuition in high-stakes moments, and explain how mental clarity helps runners navigate chaos with confidence. The conversation also highlights how minimalism and letting go of emotional baggage can improve focus and performance. Authenticity, dedication, and resilience are key to achieving balance across physical, mental, and emotional challenges. Tune in to learn how to train your mind like you train your body and take control of your narrative! Check out the very young Adam as he wins the showcase showdown on The Price is Right gameshow. Should the camo cargo shorts come back? Hire Adam as a coach Buy your next training journal by Adam, Chasing Twilight: A Joy Journal for Runners" Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Shokz, Use code TRN10 for 10% off Peluva, 15% off with code TRAILRUNNER FREE! Trail Runner Nation's Trail Triage app  

In this episode of Trail Runner Nation, we invite you to be the guest as we discuss the transformative power of running and highlight its profound impact on mental health, physical fitness, and personal growth. Through personal stories, we explore how trail running provides an escape, fosters resilience, and strengthens community connections. We also discuss the importance of mental toughness, the lessons learned through training, and how running mirrors broader life experiences. We explore how the process of running—rather than the outcome—yields the greatest rewards, from physical transformation to spiritual connection. We challenge ourselves and the tribe to embrace the journey, prioritize longevity, and find inspiration in the humbling yet empowering challenges of the trail.

James Lawrence, the Iron Cowboy, joins The Nation to talk about his extraordinary journey in endurance sports, including his world-record-setting Ironman triathlons. James reflects on overcoming early struggles, the transformative power of mindset, and how embracing suffering shaped his resilience. He highlights the importance of community, gratitude, and hope, sharing emotional stories like helping a boy with cerebral palsy complete a triathlon and a profound moment on Mount Kilimanjaro. The conversation explores lessons of mental toughness, personal growth, and parenting, offering inspiration for achieving extraordinary goals. James also shares insights from his new book that hit the market on January 21, Iron Hope, Lessons Learned from Conquering the Impossible. Check out these links: the documentary on Amazon Prime, "Conquer 100: The Iron Cowboy Video of James completing one of his most memorable full-triathlon with Dayton Hayward. Jame's podcast, The Grit Show Follow James on Instagram Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Peluva, 15% off with code TRAILRUNNER Ketone IQ, Get 30% off your first subscription order FREE! Trail Runner Nation's Trail Triage app

There is an unwritten code of ethics promoting health, respect, and community support. in trail running.  It has existed for longer than any of us.  As a tribe or community, we need to know, share, and protect this code.  Coach Jimmy Dean Freeman rejoins us after many years to help us understand part of this code.  The SoCal Coyotes running club created a short list of some of these codes.  This is not comprehensive but shares some of the tenants we all live by and enjoy.  We did an episode on this code, aka Coyote Bushido, back in 2012 and reviewed it on an episode in 2020 to see if it is still pertinent. We start the conversation by talking about the resilience of the trail-running community, particularly in Southern California, as it faces challenges like natural disasters. Check out the SoCal Coyotes web page Follow the Coyotes on Instagram Watch the original video about the Trail Bushido HERE Check out the first review of the Bushido from 2020 HERE Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Shokz, Use code TRN10 for 10% off Ketone IQ, Get 30% off your first subscription order Liquid IV, get 20% off your first order with code TRAILRUNNER FREE! Trail Runner Nation's Trail Triage app

In this  Ask the Coaches episode, three coaches from Sharman Ultra Coaching, Ian Sharman, Dr. Matt Laye, and Jackson Brill  bring topics that they regularly encounter with their athletes. The conversation dives into the importance of mental toughness in ultra running, offering practical training strategies and insights on managing expectations during races.  Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Shokz, Use code TRN10 for 10% off Peluva, 15% off with code TRAILRUNNER Get 45% off the Magic Mind bundle FREE! Trail Runner Nation's Trail Triage app

In this episode, we play a game of "brilliant" or "bullshit" based on ten essential skills or knowledge areas that our "guest", Chat GPT, feels that every trail runner must know.  Topics include embracing mud, barefoot running, hydration timing, and the value of technical gear, complemented by personal anecdotes and insights. The conversation highlights balancing technology with intuition, the benefits of walking technical sections, and the freedom to personalize nutrition. We also explore evolving views on stretching and the philosophy of racing oneself rather than competing with others, offering valuable takeaways for runners of all levels. Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Shokz, Use code TRN10 for 10% off Tifosi Optics 20% off with code TRN Peluva, 15% off with code TRAILRUNNER FREE! Trail Runner Nation's Trail Triage app

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 Alex Hutchinson. He dispels the fake news and brings to us the latest and greatest in athletic research in his "Sweat Science" 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 Sweat Science website to learn more about Alex and everything he has going on. And pre-order his new book, The Explorer's Gene. Why We Seek Big Challenges, New Flavors, and Blank Spots on the Map - available on March 25, 2025.  For sure we will be doing at least one episode on this so do your homework! Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off HUEL, 15% off with code TRAIL Trail Runner Nation's Trail Triage app

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. Coach Ian Sharman 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 Sharman Ultra Coaching and get a gift card for your friend! Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off INFERNO by Running Scared Media. BOGO with Promo Code Holiday shokz, Use code TRN10 for 10% off Trail Runner Nation's Trail Triage app

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, Zoë Rom and Kylee Van Horn, creators of the podcast Your Diet Sucks, 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 Becoming a Sustainable Runner. Kylee Van Horn is a registered dietitian and founder of Fly Nutrition, specializing in helping athletes fuel for performance and challenge harmful dietary norms in sports. Her new book, Practical Fueling for Endurance Athletes: Your Nutrition Guide for Optimal Performance is available for preorder and release on March 3, 2025. Both are amazing trail runners who talk our language. Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off INFERNO by Running Scared Media. BOGO with Promo Code Holiday Liquid IV, get 20% off your first order with code TRAILRUNNER Tifosi Optics 20% off with code TRN20 Trail Runner Nation's Trail Triage app

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, Finding Gobi: A LIttle Dog with a Very Big Heart.  Learn more about Dion Leonard HERE Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Shokz, Use code TRN10 for 10% off Tifosi Optics 20% off with code TRN20 AquaTru: use code TRAILRUNNER for up to 20% off any water purifier Trail Runner Nation's Trail Triage app

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

Returning guest and renowned physical therapist Jay Dicharry 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 MASTERCLASS on Super Shoes For Runners By his 2nd edition of his amazing book, Running Rewired: Reinvent Your Run for Stability, Strength, and Speed, 2nd Edition Find out more about Jay and his services at An Athlete's Body Get 10% off a Mobo Board HERE Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off HUEL, 15% off with code TRAILRUNNER Ketone IQ Trail Runner Nation's Trail Triage app

For our 700th episode, we convinced our good friend Andy Jones-Wilkins to take some time off from recording his podcast, Crack A Brew with AJW, and his coaching 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 coach! and read his weekly article in the AJW's Taproom 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 Air Doctor: use code TRAILRUNNER for up to $300 off air purifiers Trail Runner Nation's Trail Triage app

“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, The Obstacle is the Way: The Ancient Art of Turning Adversity to Advantage. 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 Adam Kimble. 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: EP 693: Perception: Turning Obstacles into Opportunities Part 2: EP 696: The Power of Action Learn more about Coach Adam Kimble HERE Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off HUEL, 15% off with code TRAILRUNNER Ketone IQ Trail Runner Nation's Trail Triage app

In this episode, we explore the relationship between nutrition and running with registered dietitian Jason Levy. 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 Whole Family Health, where Jason specializes in helping busy families and athletes find practical ways to prioritize nutrition. Episode Sponsors: Janji, Use code TRAILRUNNER 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

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  Krissy Moehl, the recent voice of UTMB simulcast, coach, author, race director, etc. Ian Sharman, "freaking fast runner" with over 250 marathon and ultra finishes and world record-holder as the fastest marathon dressed as Elvis David Roche, 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 our interview about how he did it. Find out more about this episode's sponsors: Janji Tifosi Optics Ketone IQ AND!!!!!  Check out the new free app we developed, Trail Triage

“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, The Obstacle is the Way: The Ancient Art of Turning Adversity to Advantage. 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 Adam Kimble. 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: EP 693: Perception: Turning Obstacles into Opportunities Learn more about Coach Adam Kimble HERE Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Amazfit - get 15% off their new T-Rex 3 Field of Greens: use code TRAILRUNNER for 15% off Air Doctor: use code TRAILRUNNER for up to $300 off air purifiers Trail Runner Nation's Trail Triage app

In this episode, Dr. Phil Maffetone 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 Birthday Video - The MAF Method - Dr. Phil's music - Dr. Phil's website Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Ketone IQ Amazfit - get 15% off their new T-Rex 3 Trail Runner Nation's Trail Triage app

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 Tayson Whittaker, founder and CEO of Outdoor Vitals, 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. Watch Tayson talk about his 10 year journey with Outdoor Vitals Tayson's documentary of his first 100-mile completion Follow Outdoor Vitals on Instagram, Facebook, X, and YouTube Check out their podcast, LiveUltraLight Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off True Nutrition Trail Runner Nation's Trail Triage app Amazfit - get 15% off their new T-Rex 3 ⤵️

In this first episode of a 3-part series, we dive into Ryan Holiday's powerful book, The Obstacle is the Way: The Ancient Art of Turning Adversity to Advantage. 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 Adam Kimble. 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 HERE Find out more about this episode's sponsors: Janji Ketone IQ AND!!!!!  Check out the new free app we developed, Trail Triage

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 Dr. Matthew Silver, author of Built to Run, 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: Alpha Project Phyzio and Performance Find out more about this episode's sponsors: Janji Ketone IQ AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, Coach David Roche delves into his record-breaking performance at the 2024 Leadville 100, 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 Some Work, All Play Check out more about their coaching services at SWAPrunning Find out more about this episode's sponsor: Janji We also mentioned  Magic Mind 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: Magid Mind AND!!!!!  Check out the new free app we developed, Trail Triage photo credit: Cody Bare

Ricky Gates discusses his latest project, The Field Guide to Classic Trails in North America Inspired by the book '50 Classic Climbs of North America,' 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 Janji website, 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 Cross Country: Fifteen Years and 90,000 Miles on the Roads and Interstates of America with Lewis and Clark Find out more about this episode's sponsors: Janji Arc'teryx  Ketone IQ AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, Nation friend and renowned ultra runner Krissy Moehl talks about her recent race at the High Lonesome 100. 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, Running Your First Ultra. Shake of your embarassment and get a copy now! Find out more about this episode's sponsor: Janji AND!!!!!  Check out t

Emily Halnon 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, To the Gorge - Running, Grief, Resilience, & 460 Miles on the Pacific Crest Trail. 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 Emily on Instagram We mentioned the charity that Emily supported on her adventure Brave Like Gabe. Find out more about this episode's sponsors: Janji Arc'teryx  Ketone IQ AND!!!!!  Check out the new free app we developed, Trail Triage

In this Trail Runner Nation podcast episode, Jay Dicharry talks about the newly updated edition of his book “Running Rewired,” 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 MoBo Board and get a discount! HERE is the link to the video, "Untll the Wheels Fall Off" with Tony Hawk that we talked about. The paper Jay mentioned, "No Strain, No Gain" Find out more about this episode's sponsors: Janji Tifosi Sunglasses Arc'teryx Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, Coach Ian Sharman 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 Sharman Ultra Coaching. Find out more about this episode's sponsors: Janji Arc'teryx  Ketone IQ AND!!!!!  Check out the new free app we developed, Trail Triage

Join ultra runners Jennifer Russo and Megan Eckert to discuss backyard ultras, 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: Janji Tifosi Sunglasses Arc'teryx and also join their Strava Challenge! Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, we sit down with the accomplished ultramarathoner, Hayden Hawks. Hayden shares his remarkable journey of overcoming a knee injury in 2023 and his triumphant return to the 2024 Western States 100, 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: Hawks Running Wild Equador training camp on Oct 26-Nov 3 Find out more about this episode's sponsors: Janji Arc'teryx  CurraNZ Ketone IQ AND!!!!!  Check out the new free app we developed, Trail Triage

We recently replayed an episode from 2017 called, "Sh!t You Don't Do on the Trail" 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 Western States 100, 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 Western States Endurance Run 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 ITRA, the International Trail Running Association, and a seasoned runner with notable finishes of over 80 ultras including 2019's Tor des Geants and the 2023 Tahoe 200 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 historyexp.org. Find out more about this episode's sponsors: Janji CurraNZ Tifosi Sunglasses Arc'teryx  Become a Patreon supporter 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, Trail Triage.

Each year at this time, Andy Jones-Wilkins 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: Janji Tifosi Sunglasses Ketone IQ AND!!!!!  Check out the new free app we developed, Trail Triage

Leading up to the 2024 Western States 100 Endurance Race, ultra legends Ellie Greenwood and Ian Sharman 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 Sharman Ultra Coaching Find out more about this episode's sponsors: Janji Arc'teryx  CurraNZ Lumen AND!!!!!  Check out the new free app we developed, Trail Triage

We are joined by Maggie Mertens, the author of "Better Faster Farther: How Running Changed Everything We Know About Women," 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 Instagram Find out more about this episode's sponsors: Janji Tifosi Sunglasses AG1 Ketone IQ Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, we discuss "Adaptation and Diversity in Training" with our adventurous guests Emma Cook-Clarke and Adam Campbell. Both elite athletes in mountain endurance sports, Emma and Adam share how their diverse sports backgrounds influence their training approaches.  From soccer and rugby to running and ski mountaineering, Emma discusses her journey of integrating different sports to enhance her performance and maintain her passion for the alpine. Adam, a member of several Canadian national teams and a three-time Guinness World Record holder, shares his insights on the importance of variety and adaptability in training. We explore the benefits of cross-training, emphasizing how it improves overall fitness, prevents injuries, and keeps training interesting. The conversation highlights the value of lower-impact activities like cycling and swimming for aerobic development and recovery, as well as the mental and physical advantages of engaging in other sports like rock climbing and hiking. Tune in to learn how embracing variety and listening to your body can lead to better performance, prevent injuries, and make training more enjoyable. Whether you're a trail runner or just love trying new activities, this episode offers valuable takeaways for all fitness enthusiasts. Find out more about this episode's sponsors: Janji Tifosi Sunglasses Arc'teryx and also join their Strava Challenge! Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage

In this episode, we take a nostalgic look back at an episode from 2017 with trail veterans Bob Crowley and Tim Twietmeyer. We revisit "Sh#@ You Don't Do On the Trail," where we covered the essential unwritten rules of the trail and aid stations that every runner should know. From the infamous "snot rocket" technique to the delicate art of avoiding "double-dipper," Bob and Tim shared their invaluable insights with humor and wisdom. Whether you're a seasoned ultrarunner or new to the sport, this episode is packed with tips to help you navigate the trails with grace and respect. Enjoy this trip down memory lane and refresh your trail etiquette knowledge with us! Tim Twietmeyer is Vice President of the Western States Endurance Run Board and board member since 1996.  He is also the only person to finish the race 25 times....all under 24 hours. Bob Crowley is a past president of ITRA, the International Trail Running Association, and a seasoned runner with notable finishes of over 80 ultras including 2019's Tor des Geants and the 2023 Tahoe 200 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 historyexp.org. Find out more about this episode's sponsors: Janji CurraNZ Tifosi Sunglasses Lumen Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage