Trail Runner Nation

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

Returning guest and renowned physical therapist Jay Dicharry returns to unravel the truths and myths around stretching, mobility, and shoe selection for runners. Jay sheds light on the debate between static and dynamic stretching, highlighting how dynamic stretching can better prepare runners for performance and injury prevention. He distinguishes between flexibility (passive) and mobility (active control), emphasizing that mobility training, joint stability, and motor control are crucial for long-term success in distance running. The conversation also explores footwear’s role, with insights into the benefits and risks of minimal and super shoes and how each type can impact running biomechanics. Jay encourages runners to focus on strength and mobility exercises to support muscle mass, bone density, and efficient movement. Runners will leave with actionable tips to improve their range of motion, prevent injury, and make informed choices about stretching and footwear for their unique needs. Check out this vide

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

In this episode, we explore the relationship between nutrition and running with registered dietitian Jason Levee. 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

“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 d

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

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 o

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 oppor

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 ep

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

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

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

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

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

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 th

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 ph

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