Trail Runner Nation

EP 585: How to Use Biomarkers to Be a Better Runner

19 Aug 2022

Contributed by Lukas

Sports Nutrition expert, Ashley Reaver, rejoins The Nation to discuss 5 additional biomarkers that endurance athletes should be aware of.  These biom...

EP 584: Knowing Our Community: A Look at Some Recent Surveys

11 Aug 2022

Contributed by Lukas

We all are part of The Nation. What does that mean. How does The Nation look? What gear do we use? There have been a few surveys conducted in 2022 tha...

EP 583: TRAINING PRINCIPLES - Nutrition

05 Aug 2022

Contributed by Lukas

Endurance runners love to eat!  However nutrition for endurance running can be a moving target.  Experimentation is key and once you think you have ...

EP 582: Chasing That Perfectly Imperfect Day

29 Jul 2022

Contributed by Lukas

Elite runner, Tim Tollefson, had a great spring training and racing leading up to his A-race, the Western States 100 Endurance Run.  His expectations...

EP 581: Running in the Heat: How to Prepare For it and Tricks to Help Stay Cool

22 Jul 2022

Contributed by Lukas

Do you have a hot adventure or race you are preparing for?  Corrine Malcolm helps The Nation understand what we can do to improve our chances for suc...

EP 580: Altitude Training - Best Practices for Adaptation

15 Jul 2022

Contributed by Lukas

Do you have an adventure or race at high altitude this summer?  You will want to listen to Coach Ian Sharman teach us about the ins and outs of how t...

EP 579: Keep Your Gut and Brain Happy

08 Jul 2022

Contributed by Lukas

What are the biggest misconceptions that endurance athletes have about nutrition?  Dr. Patrick Davitt, Assistant Professor of Kinesiology and Program...

EP 578: Sleep is Training

01 Jul 2022

Contributed by Lukas

One of our favorite topics at TRN is sleep. Sleep is the time our bodies adapt to the training stimulus.  Alexey Guzey, a researcher, writer and co-f...

EP 577: Western States 100- The Keys to Success at This Race and Any Other Long Run

24 Jun 2022

Contributed by Lukas

Western States 100 is this weekend.  International runners represent nearly 1/3 of the entrants.  We recorded this episode live with these internati...

Ep 576: 2022 Western States 100 Preview

17 Jun 2022

Contributed by Lukas

Merry Statesmas! They 2022 running of the iconic Western States 100 is next weekend.  We sit down with Andy Jones-Wilkins to get his take on this y...

EP 575: TRAINING PRINCIPLES: The Joy of Pacing

11 Jun 2022

Contributed by Lukas

Pacing can be an art and a science.  In this episode we bring on four experts to help us understand what a good pacer is and isn't / does and doesn't...

EP 574: TRN Audio Magazine - Volume 10

03 Jun 2022

Contributed by Lukas

It has been a while since the last publication of the Audio Magazine.  We invited some of our favorite witty guest to make it fun. Each person comes ...

EP 573: 5 Biomarkers Every Runner Should Know About

27 May 2022

Contributed by Lukas

Biomarkers help us understand what is going on inside our bodies.  There are many that are very important to endurance athletes.  In this episode As...

EP 572: Running and the Science of Mental Toughness

20 May 2022

Contributed by Lukas

Don recently came across an article by Mariska van Sprundel, "Running and the Science of Mental Toughness". We love talking about the mental side of o...

EP 571: TRAINING PRINCIPLES: Base Building

13 May 2022

Contributed by Lukas

We've all heard that we should build a good "base".  In this episode we devine what base building is and how to make it a fundimental part of our tra...

EP 570: The Power of Consistency

06 May 2022

Contributed by Lukas

What does consistency mean to you? Returning guest, Adam Kimble joins The Nation to discuss the long-term benefits of consistency.  Could consistency...

EP 569: Should We Believe in Science-Backed Research?

29 Apr 2022

Contributed by Lukas

Alex Hutchinson is back to discuss some of his most recent articles he published at Outsideonline: Why Cyclists Can Handle Heat Better than Runners N...

EP 568: How to Deal With Aid Station Emergencies

22 Apr 2022

Contributed by Lukas

Our good friend and running doctor, Mark Cucuzzella, joins us again to discuss common medical issues that you might experience on the trail, causes an...

EP 567: 5 Secrets Pros Do That Can Help You Regardless of Your Ability

15 Apr 2022

Contributed by Lukas

Head Coach and Executive Director of the Hoka Northern Arizona Elite Team, aka Hoka NAZ Elite, Ben Rosario helps us understand how the pros train. ...

EP 566: Strategies of Mental Running

09 Apr 2022

Contributed by Lukas

A few weeks ago we spoke with Addie Bracy about mental training.  We loved it so much we bought her book, Mental Training for Ultrarunning: Your Psy...

EP 565: TRAINING PRINCIPLES - Running with Poles

01 Apr 2022

Contributed by Lukas

We often see photos of people, especially outside the USA, running with poles.  Running with poles can be more efficient - using both legs and arms t...

EP 564: Run Like a Pro (Even if You're Slow)

26 Mar 2022

Contributed by Lukas

Runner, coach, certified nutritionist and author Matt Fitzgerald teams up with the coach of the Hoka Northern Arizona Elite team, Ben Rosario, to...

EP 563: Mental Training for Ultra Running

18 Mar 2022

Contributed by Lukas

We've all heard the saying, "Ultra running is 90% mental and the rest is in your head". Addie Bracy a sports and performance phychologist rejoins The...

EP 562: TRAINING PRINCIPLES - Conquering Technical Trail Running

11 Mar 2022

Contributed by Lukas

Trails can be intimidating with varying technical challenges.  Four coaches from Sharman Ultra Coaching help us understand these challenges and give ...

EP 561: Believe Your Best Athletic Days are Ahead of You

04 Mar 2022

Contributed by Lukas

Hillary Allen was on the top of her sport, Skyrunning, when she fell 150 feet off an exposed ridge, breaking two ribs, fracturing her back, ruptuing a...

EP 560: Spin the Bottle with TRN

25 Feb 2022

Contributed by Lukas

Sometimes we just have to have a light fun episode.  We invited Andy Jones-Wilkins to join us on a new type of episode, Spin the Bottle, a randomized...

EP 559: Understanding Female Athletes with Megan Roche

18 Feb 2022

Contributed by Lukas

Dr. Megan Roche helps us all, men and women, understand the physiological differences that women have and how it might be an advantage. Dr. Roche is a...

EP 558: TRAINING PRINCIPLES - Consistency

11 Feb 2022

Contributed by Lukas

In our second monthly installment of Training Principles, we attack the subject of consistency.  Joining us on this episode are some amazing coaches ...

EP 557: Eric Clifton- Racing His Own Race

04 Feb 2022

Contributed by Lukas

Eric Clifton was inducted into the American UltraRunning Hall of Fame in 2021.  He was the fastest and most dominating 100-mile trail runner in the 1...

556: Ultrarunning History

28 Jan 2022

Contributed by Lukas

Davy Crockett, the host of the podcast, "Ultrarunning History" joins us to help us understand our community's history and helps us better understand...

EP 555: Running Your First Ultra with Krissy Moehl

21 Jan 2022

Contributed by Lukas

Are you new to trail or ultra running? Are you interested in testing the a new distance?  Krissy Moehl wrote the book that can help you. We talk with...

EP 554: Tiny Changes, Remarkable Results with Atomic Habits

14 Jan 2022

Contributed by Lukas

Are you looking to begin running?  Are you having trouble with consistent running?  Are you wanting to take your running to a new level?  This epis...

EP 553: TRAINING PRINCIPLES - Quality Training

07 Jan 2022

Contributed by Lukas

In 2022, we will be doing a monthly episode focused on Training Principles.  In this episode, we start with the principle of Quality Training. We hav...

EP 552: David Horton: Always Searching for the Next Challenge

24 Dec 2021

Contributed by Lukas

David Horton is a 5-time finisher and won the first two Hardrock 100 races.  He has competed in over 160 ultras with 40 wins. He is one of 14 finishe...

EP 551: The Art of Running Free

17 Dec 2021

Contributed by Lukas

"You're off to Great Places, today is your day! Your mountain is waiting, so...get on your way!" - Dr. Seuss Trail running is more than exercise, it i...

EP 550: TRN Gift Exchange

10 Dec 2021

Contributed by Lukas

Since it is gift-giving season, we thought we would throw out some ideas to The Nation in a unique way, by doing a gift exchange with Andy Jones-Wilki...

EP 549: Running Through the Ups & Downs with Patrick Reagan

03 Dec 2021

Contributed by Lukas

Patrick Reagan has twenty years of running experience and had been coaching endurance athletes for ten years.  But in 2021 he found himself in a funk...

EP 548: Bon Courage: How to Become More Courageous

26 Nov 2021

Contributed by Lukas

Bon Courage is an essential French expression for offering verbal support before or during a difficult task.  Similar to the English, "good luck" but...

EP 547: Remember to LIVE!

19 Nov 2021

Contributed by Lukas

Dr. Gordon Harvey is a Professor of history at Jacksonville State University.  He is also a seasoned ultra runner with dozens of finishes under his b...

EP 546: The Nation Speaks

12 Nov 2021

Contributed by Lukas

Our first live recording where Nation Members could join the audience and listen while we record & ask any questions they have for Don, Scott and freq...

EP 545: Survey Results Are In! Mental Health and Running

05 Nov 2021

Contributed by Lukas

Ultrarunner and Psychologist, Jill Colangelo, recently published her thesis discussing the relationship of mental health and ultra endurance sports.  ...

EP 544: Part 2- Wrapping Our Brain Around the Central Governor Theory - Part 2

29 Oct 2021

Contributed by Lukas

The central governor theory is based around the premise that the brain will override your physical ability to run and "shut the body down" before you'...

EP 543: Part 1- Wrapping Our Brain Around the Central Governor Theory - Part 1

24 Oct 2021

Contributed by Lukas

The central governor theory is based around the premise that the brain will override your physical ability to run and "shut the body down" before you'...

EP 542: Drop Bag with AJW

15 Oct 2021

Contributed by Lukas

Here are the items we talked about Running Shoes - HERE is the article Don referenced Ibuprofen - HERE is the story AJW referenced What are your Cu...

EP 541: Improving Performance Through the Aggregation of Marginal Gains

08 Oct 2021

Contributed by Lukas

Adam Kimble and Strava Co-Founder, Mark Gainey, were recently talking about Eliud Kipchoge's attempt at the sub 2-hour marathon.  They focused on eve...

EP 540: Can You Be Fit and Still Be Unhealthy? Dr. Phil Maffetone Weighs In

01 Oct 2021

Contributed by Lukas

Trail Runner Nation friend and frequent guest, Dr. Phil Maffetone, helps us understand that health isn't a simple byproduct of fitness; that fitness c...

EP 539: 7 Simple Rules Before Buying Your Next Running Shoe

24 Sep 2021

Contributed by Lukas

Dr. Mark Cucuzzella and Dr. Ryan Green are runners, experts on running form AND owners of specialty shoe stores.  We enlist their help to teach us h...

EP 538: Continuous Glucose Monitors: The Ultimate Running Hack?

17 Sep 2021

Contributed by Lukas

One of the new devices for athletes that is getting some buzz are continuous glucose monitors (CGM), a small adhesive patch with a tiny filament embed...

EP 537: When Your Doctor Says, "Stop Running"

10 Sep 2021

Contributed by Lukas

Most of us inevitably recruit a team that support our running.  This could be a running partner, coach, crew, pacers, etc.  One key teammate that yo...

EP 536: Seven Simple Rules For a Successful Longer Run

03 Sep 2021

Contributed by Lukas

Andy Jones-Wilkins joins to talk about seven simple rules to consider for a successful long run.  This list is not comprehensive and we may have fol...

EP 535: TRN Pulls Back the Curtain: A Discussion about the WHY That Drives Us

27 Aug 2021

Contributed by Lukas

Trail Runner Nation began in November of 2011 with a singular purpose or WHY: To share knowledge with our Nation of runners that will help them become...

EP 534: Kilian Up Close: Trail Running, Risk Taking, Family & More with the World's Greatest Trail Runner

20 Aug 2021

Contributed by Lukas

Kilian Jornet, 33, is one of our generation's greatest endurance athletes.  He is a six-time Skyrunner World Series champion, and has stood atop the ...

EP 533: Puke & Rally - Mental Toughness with Dr. Rob Bell

13 Aug 2021

Contributed by Lukas

One thing most runners have in common is that we will inevitably puke: literally and figuratively.  How do you react to these situations?  Dr. Rob B...

EP 532: The Truth Behind Sally McRae's Win at 2021 Badwater 135

06 Aug 2021

Contributed by Lukas

Badwater 135 mile race is dubbed the world's toughest footrace.  It begins at the lowest elevation in the USA (280 feet below sea level) and runs ove...

EP 531: The Art of Running with Joe Grant

30 Jul 2021

Contributed by Lukas

Joe Grant has run and raced around the world and created some amazing adventures in his home state of Colorado.  Guest hosts Anna Frost and Stephanie...

EP 530: Running with Emotion and Other Learnings From Western States 100?

23 Jul 2021

Contributed by Lukas

Our Coaches, Krissy Moehl , David Roche and Ian Sharman join us to talk about some of the lessons that were learned from the 2021 Western States 100...

EP 529: Mimmi Kotka Takes on RED-S and Wins

16 Jul 2021

Contributed by Lukas

Mimmi Kotka is a world class runner that lives part-time in the Chamonix Valley with her husband Toni and dog Enzo, giving tours of the mountains at R...

Special Announcement

14 Jul 2021

Contributed by Lukas

This week's podcast (Friday) will be hosted by two of our favorite guests, Anna Frost and Stephanie Howe. Be sure to check out these links to their co...

EP 528: The Genius of Athletes: What World-Class Competitors Know That Can Change Your Life

09 Jul 2021

Contributed by Lukas

It is no surprise that world-class athletes couldn't get to their level without a strong mental game. It could be argued that you need a strong mental...

EP 527: A Different Discussion with Ryan Montgomery

02 Jul 2021

Contributed by Lukas

We invited Ryan Montgomery on our podcast to do a "Golden Nuggets" episode. Like some trail runs take interesting twists and turns and you end up disc...

BONUS MILES: The Discussion After the Podcast

26 Jun 2021

Contributed by Lukas

After our Western States 100 Prognostication episode, we kept the recording button pushed and this is the discussion.  We get a short race report fro...

EP 526: Western States 100 Annual Prognostication

24 Jun 2021

Contributed by Lukas

Western States 100 is the first high profile race that is being held since the pandemic cancelled racing around the world.  We sit down with Andy Jon...

EP 525: Depression and Trail Angels

18 Jun 2021

Contributed by Lukas

This is an important episode and we are fortunate to have a friend, Cory Reese, join us to talk about depression.  Cory is an accomplished ultra runn...

EP 524: DNF: Postmortem Case Study with AJW

11 Jun 2021

Contributed by Lukas

The world did not come to an end at the 2021 World's End 100K last week. Andy Jones-Wilkins experienced his first DNF after successfully completing 18...

EP 523: NuggetCast with AJW

04 Jun 2021

Contributed by Lukas

This is the first of a new series of episodes called NuggetCast.  Andy Jones-Wilkins joins us to explain what a NuggetCast is and to help kick off th...

EP 522: Failure is Part of Success

28 May 2021

Contributed by Lukas

In running failure might manifest itself as a DNF at a race or a failed workout. Many of us are programmed to believe that failure is bad. In this epi...

EP 521: A Runner's High with Dean Karnazes

21 May 2021

Contributed by Lukas

We all love a good story about trail running. In Dean Karnazes' latest book, "A Runners High - My Life in Motion", he tells stories that you will easi...

EP 520: State of The Nation

14 May 2021

Contributed by Lukas

This past year has broken from the normal and thrown some curveballs, challenges and outright disappointments to our lives inside trail running.  We ...

EP 519 The Ultra-Trail du Mont-Blanc and Ironman Announce A New Partnership:

06 May 2021

Contributed by Lukas

This week on Trail Runner Nation, we have a special edition of our podcast. UTMB race co-founder Michel Poletti joins us from Chamonix, France, along ...

Simple Rules with Stephanie Howe

30 Apr 2021

Contributed by Lukas

This is an "Out and Back", encore episode that we recorded in 2016 with Dr. Stephanie Howe. She had recently finished her PhD in Nutrition & Exercise ...

Intuitive Training with Courtney Dauwalter

23 Apr 2021

Contributed by Lukas

This is an encore episode with Courtney Dauwalter that we recorded back in February 2018.  We hope you enjoy the timeless wisdom that Courtney share...

EP 518: Better Than Nothing: Building a Habit of Discipline and Consistancy

16 Apr 2021

Contributed by Lukas

The Dalai Lama has said, "The goal is not to be better than the other man, but your previous self." East Coast Correspondent joins The Nation to ta...

EP 517 Eat To Train

09 Apr 2021

Contributed by Lukas

Leadman*, ultrarunner, sports dietitian and former olympic athlete coach, Bob Seebohar says that we should, "eat to train, not train to eat". Our fuel...

EP 516: I Hate Running and You Can Too

02 Apr 2021

Contributed by Lukas

A book written by runner, adventurer, skier, biker, speaker and climber, Brenden Leonard. Brendan takes his unique skill of illustrations take a fun, ...

EP 515: Can Science Trump Intuition?

26 Mar 2021

Contributed by Lukas

Alex Hutchinson rejoins The Nation to help us understand the latest research as it relates to endurance sports.  We discuss: What Marathoners (and ...

EP 514: Ask The Coaches YOUR Questions Answered

18 Mar 2021

Contributed by Lukas

Our Coaches, Krissy Moehl , David Roche and Ian Sharman are back to answer questions that YOU asked on our TRN hotline. This episodes questions come...

EP 513: Moms Run This Trail - Part 2

12 Mar 2021

Contributed by Lukas

We continue our discussion about being a mom and trail running with Sally McRae, Anna Frost, and Stephanie Howe. Download Part 1 HERE Learn more abou...

EP 512: What's in AJW's Drop Bag?

05 Mar 2021

Contributed by Lukas

We reconnect with Andy Jones-Wilkins to play one of our favorite podcast games, Drop Bag. We each pull a "relevant" topic out of our drop bag and disc...

EP 511: Exercised: Why Something We Never Evolved to Do is Healthy and Rewarding with Dr. Daniel Lieberman

27 Feb 2021

Contributed by Lukas

Have you ever woken up and groaned as you fought with yourself to get out the door to run? You are not alone. That is in our biology. We evolved to wa...

EP 510: Moms Run This Trail

19 Feb 2021

Contributed by Lukas

How do you adapt to the changes the body goes through during and after pregnancy? We talk with three mothers: Sally McRae, Anna Frost, and Stephanie H...

BONUS Miles with Dr. Phil Maffetone

17 Feb 2021

Contributed by Lukas

We have made this BONUS MILES with Dr. Phil Maffetone is free this week. If you missed the original episode, get it HERE.   If you want to hear all ...

EP 509: Get Stronger with Dr. Phil Maffetone

12 Feb 2021

Contributed by Lukas

How can we become stronger? Dr. Phil Maffetone joins us to uncover the simple yet effective way to improve our strength and improve our lifestyle. Bo...

BONUS Miles with Will Fortin and Richard Kresser

10 Feb 2021

Contributed by Lukas

We have made this BONUS MILES with Will Fortin and Richard Kresser free this week. If you missed the original episode, get it HERE.   If you want to...

EP 508: Front v. Back of the Pack with Richard Kresser & Will Fortin

05 Feb 2021

Contributed by Lukas

What are the differences when you are racing at the front of the pack v. back? Richard Kresser and Will Fortin join us to help us understand. Richard ...

EP 507: Two Fun Adventures - with Mike Foote & Rob Krar and with Cory Reese

30 Jan 2021

Contributed by Lukas

With few races being held it takes creativity to create your own challenge. In this episode we talk to a few runners that did just that. Mike Foote an...

BONUS MILES with Pam and Adam

25 Jan 2021

Contributed by Lukas

We have made this BONUS MILES with Pam Reed and Adam Kimble free. If you want to hear all the bonus miles, please consider supporting TRN on our Patre...

EP 506: Running in the Extremes w/ Pam Reed & Adam Kimble

22 Jan 2021

Contributed by Lukas

Pam Reed and Adam Kimble have run in some of the most extreme weather conditions. They join us to talk about the challenges and a lure of running in e...

EP 505: BONUS MILES with the Coaches

19 Jan 2021

Contributed by Lukas

The recording after the recording.  Bonus Miles is the recording that you can listen to if you support TRN at the Ambassador or Business level our Pa...

EP 505: Where to Begin? The Coaches Share Their Personal Stories

16 Jan 2021

Contributed by Lukas

Are you ready to turn over a new leaf and want to experience the trails? There is much to learn on your new adventure and you are going to LOVE IT! Ou...

Best of TRN: Why is Weight Loss So Difficult?

09 Jan 2021

Contributed by Lukas

Dr. Phil Maffetone helps us understand the difference about over-weight and over-fat.  We discuss why is so difficult to lose weight because our und...

EP 504: History Trail Trekking - Forlorn Hope Recap

01 Jan 2021

Contributed by Lukas

Ultrarunners, adventurists, and amateur historians, Bob Crowley, Tim Twietmeyer, Jennifer Hemmen and Elke Reimer set out to retrace the steps of the F...

EP 503: TRN Audio Magazine - Christmas Edition

25 Dec 2020

Contributed by Lukas

This is the 9th volume of the award winning audio magazine. We have a couple editorial columnists that join us to wish you Happy Holidays. Hire Andy a...

EP 502: Are We Still Born to Run? with Christopher McDougall

18 Dec 2020

Contributed by Lukas

Author of the best-selling book, Born to Run, Christopher McDougall rejoins The Nation over 11 years since its publishing. Over 3 million copies have ...

EP 501: The Comeback Quotient with Matt Fitzgerald

12 Dec 2020

Contributed by Lukas

Author, Athlete, Coach, Nutritionist, Speaker and friend of TRN Matt Fitzgerald joins us to talk about his new book that is just now released, The Com...

EP 500: One of the Greatest Endurance Feats In History

04 Dec 2020

Contributed by Lukas

In the winter of 1846-47 a group of pioneers were headed to California when they were trapped in the high Sierra Nevada Mountains. The snow was over 2...

EP 499: Patience to Endure w/ AJW

28 Nov 2020

Contributed by Lukas

One of our favorite types of podcasts are to throw out a word and discuss it with smart people. That is why we invited Andy Jones-Wilkins back on to t...

EP 498 Dr. Cucuzzella Completes His First 100-Miler!

20 Nov 2020

Contributed by Lukas

Dr. Mark Cucuzzella has been running his entire life and has many marathons, six completions of the JFK 50 and two completions of the Comrades Marath...

EP 497: Pack Burro Racing - A Kick in the Ass

13 Nov 2020

Contributed by Lukas

The famous Western States 100 began from a horse race that started back in 1955. SIX years prior to this (1949), Pack Burro racing had been a prize-pa...

EP 496: Ask The Coaches- Answering Your Training Questions

06 Nov 2020

Contributed by Lukas

Coaches Ian Sharman, David Roche and Krissy Moehl rejoin The Nation to answer questions you submitted via social media. Topics include: Taking t...

EP 495: Walking Down Memory Trail with Warren Pole

30 Oct 2020

Contributed by Lukas

This is our first Simul-podcast. It only makes sense that we would do this with our favorite British corespondent, Warren Pole,  one of the founders ...