Trail Runner Nation

Are you navigating the intricate trails of ultra running, seeking to debunk common myths and embrace effective strategies? Join us as we delve into the world of trail and ultra running with Stefanie Flippin.  Stefanie is a coach, freelance writer, podcaster (Making Strides), and...did we mention she is a board-certified foot and ankle surgeon and runs her own private practice.  In 2021, she won the USATF 100-mile National Championships with a time of 14:35, one of the top North American achievements. Stefanie recently wrote an article in Trail Runner Magazine, "Common Misconceptions in Training for Trail and Ultras".  We visit with Stefanie about her article and work through some of the complexities and challenges associated with this demanding sport.  Stefanie challenges the notion that success in trail running hinges on proximity to mountains. She provides inventive training methods for those in flatter regions, proving that geographical limitations need not curb one's aspirations. Additionally, she dispels

Are you grappling with the challenge of balancing your career aspirations, family responsibilities, fitness goals, and other personal pursuits? You're not alone. Nick Jonsson, a figure synonymous with achieving an enviable equilibrium in life, faced similar challenges. As a top executive and an accomplished triathlete, Nick's journey to find balance wasn't straightforward. Today, he's here with us on The Nation to share practical tips that can revolutionize your approach to life balance. Nick's accolades are impressive: he's not only a world-age group triathlon athlete but also a bestselling author, an inspirational speaker, and the co-founder and Managing Director of Executives' Global Network in Southeast Asia. His experiences span the spectrum of high-pressure roles and intense personal commitments. In our engaging conversation, Nick offers a deep dive into the nuances of striking a balance in a life brimming with varied and demanding obligations. He opens up about his personal quest to find harmony amidst

This episode focuses on the intersection of coaching, athlete training, and the utilization of cutting-edge technology to enhance performance. What is the role of the plethora of tech devices and data analytics we now have? We are joined by two luminaries in the field, Joe Friel and Dirk Friel. Joe is a lifelong athlete with a masters degree in exercise science and has written the Training Bible books for road cyclists, mountain bikers, and triathletes. Dirk is a former pro cyclist and coach. Together with Gear Fisher, they created TrainingPeaks, the world's first online training log that has evolved into a training solution for athletes and coaches. The guests share their expertise on how data analytics, wearable tech, and other innovations have transformed the way athletes train and coaches plan. They discuss the balance between traditional training methods and technological advancements, providing a holistic view of what it takes to reach peak performance. Links of note: - Our episode with Joe over 8 yea

This is a episode on our series we call, Endurance off the Trail, where we look at other endurance sports and see what we can learn from them to make us better trail runners.   In this episode, we talk about the endurance event that preceeded the Western States Endurance run, The Tevis Cup.  This is a 100-mile endurance event that follows the Western States trail by man and their partner horse. We are honored to talk with a legend of this race, Hal Hall. Hal, an Auburn native has completed this race 32 times and holds the record for the most top-10 finishes (14) and three championships beginning at the age of 14!  He has also competed internationally.  With Hal's expertise in horse conditioning for the race, we thought he could teach us something about human conditioning.

In this episode, we are rejoined by Dr. Matt Laye—an endurance athlete with a PhD in medical physiology and an assistant professor of physiology at the Idaho College of Osteopathic Medicine. As we explore the critical role of sleep in running performance and recovery, Dr. Laye unpacks the science behind why a lack of sleep can be a runner’s downfall. With his experience as a coach at Sharman Ultra and as a contributor to Ultrarunning Magazine, Matt brings a wealth of knowledge, from the track to the trails, and delivers practical advice on how ultrarunners can optimize their sleep for peak performance.  Check out Matt's article in Ultraruning Magazine, "Sleep and the Ultrarunner" Matt's blog is "Laying it Down" We mentioned Alyssa Clark's article, "200+ Mile Sleep Strategies: Dirt Napping 101" in Trail Runner Magazine

Today we're unpacking the transition from long-distance to explosive short runs. Curious about the differences and how to adapt? We've got you covered. Addie Bracy from Sharman Ultra, a sports psychologist and author, joins us again, making her sixth appearance. Also with us is Ian Sharman, head coach at Sharman Ultra, an ultrarunning record holder with achievements that are literally out of this world! Find out more about Addie Bracy at Strive Mental Performance AND pick up her book, "Mental Training for Ultrarunnning: Your Psychological Skills for Ultra Success"

Today, we're going to explore the microscopic powerhouses that fuel every step of our runs: mitochondria. Often referred to as the 'batteries' or 'powerhouses' of the cell, these tiny organelles are where the magic happens when it comes to producing the energy we need, whether we're pushing up a steep incline or sprinting towards the finish line. Dr. Mark Cucuzzella rejoins us to help us understand what mitochondria are exactly, how we can create more, and how we can improve the efficiency of these powerhouses is an expert with a rich blend of clinical experience, athletic accomplishment and a passion for wellness. HERE is the link to the article Dr. Mark mentioned. Check out these links: Two Rivers Treads, Dr. Mark's running store. Natural Running Center, a resource with many useful running tips. Freedoms Run Race Series (Full, 1/2, 5K, 10K) Check out this link to learn more about Zone 2 training. Zone-2-2023-v2Download

All winners have common threads that they do differently than everyone else.  Lanny Bassham, a 2-time Olympic medalist and 4-time world champion has discovered a formula to prepare mentally to be a champion.  Since retiring from competition, he has continued as a coach to many World and Olympic champions, Fortune 500 companies, the United States Secret Service, the US Navy SEALS, the United States Army Marksmanship Unit, the US Marine Corps Marksmanship Unit, and the FBI. We first had Lanny on the podcast back in February 2014 and replayed the episode in 2020. It remains one of Scott & Don's favorites. Listen to that episode HERE "With Winning in Mind" is in it's third edition and is a MUST read for all Nation Members. Learn more at Lanny's web site:  Mental Management

In today's episode, we have an incredible story of determination and endurance. Meet Kristian Morgan, a British ultra-runner who has recently achieved a remarkable feat on the famous Appalachian Trail in North America. Kristian set a new Fastest Known Time (FKT) by completing the 2,200-mile trail in just 45 days, 4 hours, and 27 minutes. Battling through challenging weather conditions and treacherous terrains, Kristian's record-breaking journey showcases his mental strength and unwavering determination. As we talk with Kristian, we might find skills that will help each of us in our own personal running goals. Find out more about Kristian and his coaching services HERE You can also watch a full, unedited version of the podcast on our Youtube Channel

Our reoccuring episode series where we bring on some great running coaches and ask them questions about running. In this episode, we asked TRN listeners via social media what questions you need answers to. We dive into heart rate zones, heat aclimation with sauna, and race strategy Our coaches in this episode are: Jenny Guilty Jenny Guilty of Abbotsford, BC, is an acclaimed ultra-trail runner whose passion for the sport began during her high school and university years. With standout accomplishments like her overall win and women's course record at the Squamish 50/50 in 2019, Jenny has continually pushed her physical and mental boundaries. Outside of her competitive streak, she is a race director for Fraser Valley Trail Races, co-owns Pacific Pine Running Co. coaching firm, and works diligently as a full-time Occupational Therapist. 2023 was a great year for Jenny, placing 11th at Western States 100, following her Golden Ticket achievement at Doi Inthanon, Thailand. Jenny has a Master of Occupational Therapy.

This is the second of our series of episodes called "Endurance off the Trail" where we dive deep into the world of endurance sports outside of trail running. Our mission? To uncover the similarities we share and the differences that set us apart. We believe that by exploring the nuances of other endurance disciplines, we can enrich our own experiences on the trail. In this episode, Liz Stephen, a former Nordic skier and Olympian, joins The Nation to discuss her transition from alpine skiing to Nordic skiing and her current involvement in coaching high school kids. Liz shares her experiences in both sports and highlights the similarities and differences between them. She emphasizes the importance of community and the welcoming nature of the Nordic skiing and trail-running communities. Liz also talks about the physical demands of Nordic skiing and the need for strength and power in the sport. She encourages trail runners to consider incorporating strength training into their routines for better overall performa

In this episode, we delve deep into the often-overlooked synergy between road and trail running with Coach Ian Sharman. As head coach at Sharman Ultra and a seasoned ultra-distance trail runner, Ian brings a unique perspective, showcasing the merits and benefits of embracing both terrains in training. From the physiological adaptions and mental resilience fostered in each discipline to actionable advice for transitioning seamlessly between them, this episode offers invaluable insights for runners of all levels. Whether you’re a trail aficionado considering your first pavement run, or a road warrior curious about the allure of the unbeaten path, join us as we explore how merging the best of both worlds can elevate your running game to unprecedented heights.

Today, we've got an extraordinary guest who truly personifies the spirit of relentless improvement—Mika Thewes. She has not only completed the grueling Bigfoot 200 ultra-marathon five times but has also managed to get faster with each and every race! In this episode, we'll delve into Mika's journey from her first Bigfoot 200 to her recent defending win and course record. How does one continuously up their game in one of the most challenging races out there? Mika is here to break down her evolution, offering unparalleled insights that could help both seasoned racers and newcomers alike. "You don't have to run very fast to have a fast finish" - Mika Check out Luke Nelson, Mika's coach

In this must-listen episode of Trail Runner Nation, we explore the enigmatic "Pain Cave"—a space every runner knows but wishes to avoid. Our exceptional panel includes ultra-marathon champions Jeff Browning, Michael Wardian, and Courtney Dauwalter, as well as sports science expert Alex Hutchinson. They join us to dissect this complex topic in a three-part discussion: Defining the Pain Cave, Navigating through it, and Anticipating its arrival. Whether you're a seasoned ultra-runner or new to the sport, this episode promises invaluable insights into understanding and conquering one of the most challenging aspects of endurance running. Tune in and illuminate your journey through the Pain Cave!

We have a special treat for all those seeking inspiration from the world of endurance sports. Imagine hurtling down treacherous slopes at breakneck speeds, defying gravity, and pushing the limits of human ability. Our guest needs no introduction in the world of alpine racing but might in our tribe - he's the epitome of dedication, grit, and perseverance. With a remarkable 21 World Cup seasons, 3 World Cup victories, and an astounding 11 World Cup podiums, he's a true legend of the slopes. Steven Nyman is a three-time Olympian who has performed at the highest level of alpine skiing's most dangerous discipline - the downhill.  Steven joins us to talk about his physical training, how he mentally approaches races, how to cope with disappointing injuries, and how to come back!  He also talks about the brotherhood that he helped lead on the US Ski Team and the community with downhillers from other countries. Steven retired this spring.  Check out his final downhill run at Aspen Colorado HERE.  You can find out more

It has been a long time since we have done a drop bag episode.  Andy Jones-Wilkins takes a break from his Crack-A-Brew podcast to compare what is in his drop bag.  

Have you ever been told, you are heal striking, you shouldn't do that!  You need to land on your forefoot or midfoot!  And after trying, became frustrated and given up? Today we are going to speak with an expert on gait, balance and stability to understand how you can improve your core balance and stability that then will help you run more efficiently. Danny Abshire is a veteran running coach and injury expert. He is the cofounder of Newton Running, a startup running shoe manufacturer specializing in shoes that promote an efficient midfoot/forefoot running gait. He has been making advanced footwear for runners and triathletes for more than 20 years.  He wrote the book, Natural Running: The Simple Path to Stronger, Healthier Running Be sure to check out his new Active 88 shoes and the AI Imprint customizable insoles

Are you patient?  Can you find benefits of being more patient?  Returning expert and ultra runner, Dr. Rob Bell. helps us with some strategies that can help us be more patient.  A certified Mental Performance Coach and author of "I Can't Wait to Be Patient (And the Fastest Way to Get There)," Dr. Bell shares his expertise cultivated through years of academic research and practical coaching. Unpacking the essence of patience, he delves into the balance between process and product, emphasizing our inability to control time. Drawing from his book, he unveils four key skills that enrich not only our running endeavors but also our journey towards becoming better individuals. Whether you're a dedicated runner or on a path of personal growth, this episode offers valuable insights to infuse your pursuits with patience and purpose. Visit Dr. Rob's WEBSITE Listen to Dr. Rob's Mental Toughness Podcast  Listen to his previous visits to The Nation: Puke & Rally - Mental Toughness with Dr. Rob Bell. Running and the S

This year it seems like course records throughout trail running have been dropping like flies.  UltraRunning Magazine lists hundreds of new records for both men and women on their site.  Some of these records are decades old.  Are we getting faster?  It sure seems like that.  Alex Hutchinson has also been wondering this and decided to do his science thing and find out the truth.  In his recent OutsideOnline article "Why Are Runners Suddenly So Fast? Records are falling and times are dropping.  Is it the shoes, or something else?" he filters through the statistics to answer the question. Read Alex's other articles at OutsideOnline here Visit his web site and get his book Endure: Mind Body, and the Curiously Elastic Limits of Human Performance

Welcome to today's episode, where we explore an exhilarating topic that's been gaining traction within the endurance sports community: the fascinating role of ketones in enhancing athletic performance. Ketones, a type of fuel utilized by the body when glucose levels are low, have proven to offer numerous benefits for endurance athletes, including increased energy, improved performance, reduced fatigue, faster recovery, and enhanced mental cognition. In this episode, we'll delve into the science behind obtaining ketones through two primary channels: a ketogenic diet and ketone supplements. While both are valuable, we'll focus on the newer option for our sport: supplemental ketones. These provide a convenient and effective way for endurance athletes to boost their performance with exogenous ketones. But what exactly are exogenous ketones, and how can they benefit trail runners? Join us as we delve deep into the science and practical applications of incorporating ketones into your training and racing routine. We