Trail Runner Nation

What if there was a revolutionary treatment that could: improve your cardiovascular capacity decrease sports injuries help you live longer enhance memory make you more creative make you look more attractive keep you slim and decrease food cravings protect you from cancer and dementia ward off colds and flu decrease your chance of heart attack, stroke and diabetes help you feel happier, less depressed and less anxious Dr. Matthew Walker's book, "Why We Sleep: Unlocking the Power of Sleep and Dreams"  could miraculously improve all of these. Alex Hutchinson and Andy Jones-Wilkins wake us from our slumber to help us understand WHY WE SLEEP.  We each take a chapter (four out of sixteen total chapters) to discuss and debate the research and findings. AJW's Coaching Find out more about Alex Alex's web site A previous podcast with TRN: What Defines our Limits - with Alex Hutchinson Follow Alex on Twitter Check out Sweat Science at Outside Online

Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to discuss running topics. More about Krissy Moehl: Krissy Coaching services Krissy's book, "Running your First Ultra" Sharman Ultras coaching services More about David Roche: David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play). Their book, the Happy Runner

The events in 2020 have effected everyone throughout the world.  First with the Pandemic and now with coming to terms with some long overdue inequalities.  We didn't want to distract from the attention and introspection that is needed now.  So we decided to not publish a new episode this week, rather, we want to share one of our favorite episodes.  This episode is from 2014 and we hope you like it and might help you through these hard times. If "ultra running is 90% mental and the other 10% is in your head", shouldn't we train our brain?  Is there a repeatable process for winning? Lanny Bassham went from a kid that others said would never compete as an athlete to a 2-time Olympic medalist and 4-time world champion with four world records.  All winners have common threads that they do differently than everyone else.  He has discovered a formula to preparing mentally to be a champion.  Since retiring from competition, he continues as a coach to many World and Olympic champions, Fortune 500 companies, the United

Zach Bitter and Matt Fitzgerald pop in to see who reins supreme with a grab bag topic. Check out Zach's latest world record and his coaching information HERE Matt is always working on the next must-read running book.  Make sure you have his entire library and his coaching services HERE

Do you remember your first trail run?  What was the first thing you learned? There are some differences everyone learns when transitioning to the trails.  Andy Jones-Wilkins joins The Nation and we talk about some things we wish we knew including: How to find a trail? What gear do you need? What techniques are different? How can I remain safe? What Etiquette is important to know Here is the article about the Emergency Puffy featured at Cruzet Running by John Anderson AJW's Coaching

Michael McKnight set the fastest cumulative time for the triple crown of 200-milers, Bigfoot 200, Tahoe 200, & Moab 240  in 2017.  Around the same time, he began his journey to become a fat-adapted runner.  Three years later and without a race on the calendar, he wondered if he could run 100 miles without food, relying on his fat burning engine.  In the early hours of May 8, he began his self-made 100-mile route around Cache Valley, UT (see map below). In this podcast, we talk to Michael two weeks prior to his project about his idea, preparation, and expectations. 5 days after his project, we spoke with him about lessons learned and his experiences talk to Jeff Browning, Michael's coach about fat adaption and how this might help you Check out Michael's previous podcast, EP 431: Chasing the Triple Crown of 200s with Michael McKnight Here is Jeff Browning's previous podcast: EP 427: Giddyup with Jeff Browning Check out Jeff's coaching web site: GoBroncoBilly.com  Podcast photo by VanhornPictures

Peter Bakwin and Buzz Burrell popularized the term Fastest Known Times when they set the FKT on the John Muir Trail in 2000.  A few years later they created the website that helps our community record cool routes around the world.  With the cancellation or postponing of many races this year, more people are "projecting" adventures that might lead to an FKT.  Buzz joins us to talk about the rise in popularity of FKTs and how you can participate!   Tune into the Fastest Known Time Podcast Listen to Buzz's past podcast with us.

Coaches Ian Sharman, David Roche and Krissy Moehl join The Nation to debate matters of trail running consequence in a new game called, "Bonk or No Bonk. More about Krissy Moehl: Krissy Coaching services Krissy's book, "Running your First Ultra" Sharman Ultras coaching services More about David Roche: David and Megan's coaching at SWAPRunning (SWAP stands for Some Work, All Play). Their book, the Happy Runner

In our first call in show, Dr. Mark Cucuzzella fields calls from Nation Listeners from around the world.  We field questions regarding Risks of fasted runs Rehab from meniscus injuries Training for a marathon vs. a mountain ultra Best treadmills for running indoors How to avoid injury and run pain free Please consider supporting Dr. Cucuzzella's running store, Two Rivers Treads or call them for expert advice. 304-885-8843 Visit the Natural Running Center

Recently, our friend and trail culture advocate, Bob Crowley, was appointed as President of ITRA, International Trail Running Association.  Bob helps The Nation understand more about this little known organization that we SHOULD know about and support.  ITRA's values mirror our shared values of authenticity, humility, fair play, respect, solitary, and teamwork.  Not only can it represent our collective voice, but can help race directors and individuals alike.  The basic membership is free so please sign up to strengthen our voice and protect our culture.

We often hear that, "ultra running is 90% mental and the rest is in your head".....or something like that. Returning favorite guest, Dr. Simon Marshall and 3-time Xterra world champion, Lesley Paterson join The Nation to help us understand how the brain works and strategies to help us perform at a higher level. Visit their website: BraveHeartCoach.com to learn more or to schedule 1/2 hour mental coaching sessions. Check out their new Xterra Podcast They co-authored the book, "Brave Athlete - Calm the F*ck Down and Rise to the Occasion" Try out their FREE "Smog Report"personalized advice to optimize your training Fun video introduction of the book. Follow Simon and Lesley on Twitter Here is the link to our previous podcast with Simon and Lesley

Volume 8 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand. Featured articles : Is Longer Better? Good Until the Last Drop Give me 5 You Never Forget Your First Time Does the Tail Wag the Dog? Running, Is it Good for Your Knees? Don't Believe the Hype How Much? Anton Krupicka "Indulgence" Video JB Benna's "Unbreakable" Movie - Free for a limited time The effects of various drugs on spider webs spider web Check out AJW's Coaching If you are interested in getting some great quality facemasks check out these two manufacturers: C29Mask Theramasks

Today, the Western States Endurance Run Board of Directors announced the cancellation of the 2020 race.  This is only the second time in the race's 46 years that they have had to cancel the race.  Race Director, Craig Thornley, joins Andy Jones-Wilkins in a discussion to clarify and answer any questions.

Earlier this week we posted a podcast discussing the situation with COVID-19.  Since then, many communities have been directed to "shelter in place".  This doesn't mean we cannot continue with our passion of running. As promised, this is the follow up podcast with Coach and Prognosticator, Andy Jones-Wilkins.  The discuss the subject of what we can do now.  If we approach this with the right attitude (as many ultra runners do), we can see this as a great opportunity to try something new or experiment with something in our training.  Let us know what you are planning to do.  Let's occupy social media with our trail running spirit of optimism and motivation! We also chat with Julie Fingar, RD for NorCal Ultras, about the ramifications RDs have to deal with and how they are trying to innovate and create options for runners.

SPECIAL EDITION: We recently posted a letter from the Ultra-Endurance Sport Science & Medicine web site.  This letter makes recommendations for our sport during this pandemic.  Dr. Marty Hoffman, co-author, joins us to explain how this virus can affects our community.  Bob Crowley, Trail Animals Club, also explains how this affects our race season. Here is the link to Corrine Malcolm's article at irunfar For an updated status on race cancelations: Check your race web site Check ultrasignup.com Updated list at Ultrarunning Magazine Be a solution, Be kind...mãs!

Matt Fitzgerald (sports nutritionist, writer, athlete, coach) will be releasing a new book in May, "Running the Dream; One Summer Living, Training and Racing with a Team of World-Class Runners Half My Age".  We talk to him about his journey as he trains with Hoka's NAZ elite team of professional runners in Flagstaff, AZ. He also has launched an interesting cool new running camp concept, "Endeavorun".  Check it out.

There are many high profile races out there and many of those are very difficult to get into.  The good news is there are many GREAT races that you might not know about.  It the New TRN produced podcast, Trail Hacks highlights one of these amazing races.  We speak with the Race Director to better understand the characteristics of the race. We then get with a veteran runner to give us a hack or two that might help us successfully complete the race. In our inaugural Trail Hacks Podcast, we speak with Scotty Kumar, producer of the award winning podcast Ten Junk Miles.  His team runs the Badger Trail Races held on August 1-2. Register HERE Be sure to subscribe to Trail Hacks podcast where ever you listen or visit www.trailhacks.run

Don found a recent article, "13 Things You're Probably Doing That Are Sabotaging Your Run" by Erin Kelly on Bustle.com We decided to make a game to discuss the points.  TRN friends:Donna NiCuarta and Warren Pole join us to debate the pros and cons of each point.

There is a correlation between motivation and self-discipline in successful runners.  Coach AJW joins The Nation to discuss what motivation and discipline is, how we can use it, and how to improve it. Here are the links that we discussed Gene Hackman's motivational speech in Hoosiers Brad Kerns Morning Routine Podcast on Vulnerability Podcast Anatomy of a DNF AJW's Coaching AJW's Tap Room

If you have been trail running for a while, you inevitably have been mentored by others with a lot of experience and wisdom.  This is where Trail Runner Nation was born - to provide a venue to share this knowledge with a broader audience.  Stephanie Howe  joins us to discuss some of the great golden nuggets of knowledge that we have learned. Make sure you check out Stephanie's web site for coaching or nutritional consultation. Instagram Facebook Twitter Nathan Sports Vapor Howe Cliff Bar The North Face