Trail Runner Nation

In our second monthly installment of Training Principles, we attack the subject of consistency.  Joining us on this episode are some amazing coaches and consistent runners.  We chose some running and coaching couples for this episode: Megan Roche: Consistency in Speed Happy Running Coaching Some Work, All Play podcast Book: The Happy Runner: Love the Process, Get Faster, Run Longer David Roche: Consistency in aerobic development Emily (Harrison) Torrence: Consistency will help you run injury free Sundog Running Coaching, Running camp and Racing Ian Torrence: Consistency and goal setting-both within a season and within an event

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 1990s. He has amassed more than 60 ultra wins and his win ratio at the 100-mile distance is staggering 17 wins of his 31 finishes and more than 20 course records.  His strategy was very different from the norm back then.  And get this....He has 19 years of his career where he won at least one ultra. We sit down and talk with Eric about his experiences back in the early 90s and how he went against conventional wisdom to race the way he wanted to race.  He talks about how running saved his life. Be sure to listen to his complete story on UtraRunning History Podcast.

Davy Crockett, the host of the podcast, "Ultrarunning History" joins us to help us understand our community’s history and helps us better understand our tribe's culture.  Davy has run over 100 100-mile finishes since starting in 2004.  He is a race director of the Pony Express Trail 50 and 100 in Utah and was recently named Director of the American Ultrarunning Hall of Fame. You can learn more about Davy and his many works at Ultrarunninghistory.com 

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 Krissy about her updated second edition of the book and how it can help you become a better runner. We mentioned a video of Roch Horton talking about the Kroker's Canteen aid station at Hardrock 100 Learn more about Krissy, preorder her book and consider her coaching services HERE 

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 episode will help. Adam Kimble recommended the James Clear Book, Atomic Habits, to us a few months ago.  We read it and realized there are many tools in this book that can help us develop habits that will propel us to becoming better runners.   Here is the episode where Adam introduced us to the book: EP 541: Improving Performance Through the Aggregation of Marginal Gains

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 have invited four experts to give their take on quality training: Sally McRae: strength training = injury prevention Sally's Web site Patrick Reagan: disciplined recovery runs Patrick's coaching site Adam Kimble: variety Adam's coaching site Ian Sharman: have a purpose Ian's coaching site

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 finishers of the iconic Barkleys Marathon.  But wait, he has also set speed records on the Appalachian Trail, Pacific Coast Trail and one of the fastest transcontinental runs.  David is a Professor of Health Sciences at Liberty University where he shares his passion for endurance sports with its students and encourages them to aspire to more. In this episode David shares some of his philosophies and passion for trail running. David also directs the Hellgate 100k. Listen to our first interview with David back in 2014 at the Hardrock 100

"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 is moving meditation with nature. Do you want some of this? Are you considering trail running? You might have some apprehensions. In this episode we talk with long time trail runners Brian Metzler and Doug Meyer about trail running basics from where to find a trail to running gear, fueling and safety.  Their stories and step by step process will give you the knowledge and confidence you need to begin your journey on the trail.  Already a long-time veteran?  You might be able to recall some of the stories where you learned the importance of hydration, fueling, alluding bears, etc. Doug and Brian recently published, "Trail Running Illustrated: The Art of Running Free", a great reference for anyone that enjoys or wants to enjoy the trail. Here are the links to Brian's previous episodes: Kicksology: They Hype, Science, Culture & Cool of Running Shoes Pack Bur

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-Wilkins! Here are some of the gifts: Book, Running & Being by George Sheehan Sundial  Snittens Holy Hiker Bidet Petzl Iko headlamp A race bib/entry Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

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 that he couldn't figure out.  In this episode, Patrick explains that his increased fatigue and changing emotions were a result of low ferritin and iron levels.  He reveals what changes he made and how he is coming back to his real self. Patrick runs professionally for Hoka One One and GU Energy Labs.  Here are his recent accomplishments: 2017 finished 12th at Comrades Marathon in South Africa 2017 first 100-mile @ Javelina Hundred, won and set course record in 13:01.14 AND defended his title in 2018 and 2019 2019 USATF 100-mile champ and CR at Brazos Bend 100 2019 1st WS100 (8th place) 2021 19th WS100 Be sure to check out his new coaching website.  Lives in Savannah, CA with wife Adrienne, 2 dogs and 2 cats

Bon Courage is an essential French expression for offering verbal support before or during a difficult task.  Similar to the English, "good luck" but with a twist.  Luck is outside of our control, where courage is something we can control. Returning Guest,Hillary Gerardi, joins us to discuss her philosophy of building courage with "little c's and BIG "C's".        

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 belt.  He has a pendant that says, "Memento mori and memento vivere" - Remember that you must die, and remember to live. Gordon joins The Nation to talk about his recent experience training and running the Pinhoti 100.  This was a race to prove that his first 100-mile finish wan't a "fluke".  But there were obstacles and set backs in his training, including a heart attack and surgery less than one year before the race.  Gordon shares his not-so-unique story with us and helps us understand and cope with the process and the result. Read more about his Pinhoti 100 journey HERE Be sure to sign up for a 30-day free trial of Open, a mindfulness studio by going to Open-together/trn and using the code TRN

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 frequent-guest Andy Jones-Wilkins. Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Ultrarunner and Psychologist, Jill Colangelo, recently published her thesis discussing the relationship of mental health and ultra endurance sports.  Some of you may have even participated in her study!  We discuss how prevalent mental illness is in our sport and how we can balance our passion with healthy living.  You can read her paper HERE. For more information or to talk with Jill visit her web site.  

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're able to do serious or permanent damage to yourself. Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO. Topics we cover in part 2: The central governor has a purpose and we have to listen to it. Learned pain patterns You become more sensitive to common pain points. Your governor becomes hyper sensitive, and more threatened. Can you "synthetically mask" the central governor?  Does the governor actually know whats going on?  Can your central governor fail you? Can that work to your advantage? Can you train your central governor with Psychology? PMA goes a long way. What's happening to the governor when we have peaks and valleys in our run? Maybe it's a committee of governors... What is the somethin

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're able to do serious or permanent damage to yourself. Dr. Joe Uhan, founder of Uhan Performance in Eugene (Physical Therapy, Coaching, Running Analysis) and is studying manual therapy fellow-in-training at Johnson & Johnson Physical Therapy in Steamboat Springs, CO. Topics we cover in part 1: What is the central governor What the central governor does. Tries to determine how much output can the body give without catastrophe. The central governor depends on all systems of the body. There's the role of the different peripheral systems and then the central brain. Everyone's Different. How close to catastrophe does the central governor shut down the body? How can we have a better relationship with our governor. Which is easier to train; the peripheral systems or the brain? Does the central governor fall out of shape? We referenced the article Joe wrote in ir

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 Cues? Why are we offended by the term Jogging? Knowing the trail The Awe Run. HERE is the article from Psychology Today about Awe Walks. HERE is the podcast episode Scott mentioned where he learned about Awe Walks Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

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 every little detail that his team worked on improving. These small improvements can make a big difference.  How can we implement this strategy in our lives?   British Cycling Team Performance Director, Dave Brailsford, did this with the team back in 2003 turning their mediocre winless team into a powerhouse of competitors with his philosophy of the "aggregation of marginal gains": tiny margins of improvement in everything they did. Read more about the British cycling team from James Clear HERE Check out Adam Kimble's new running journal, "Chasing Twilight" he wrote with Connor Crouch and Jim O'Brien Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching. Adam's social channels: Instagram, Twitter, Facebook Check out this super 30-day trial to Open, a mindfulness studio

Trail Runner Nation friend and frequent guest, Dr. Phil Maffetone, helps us understand that health isn't a simple byproduct of fitness; that fitness can be improved with better health.  He explains how we can become healthier and more fit athletes.  We refer to an article, "Athletes: Fit but Unhealthy". Other references: Get the Maffetone App HERE Take the 2 Week Test Get a taste of Dr. Maffetone's best articles HERE Keep listening past the credits for a song from Phil's most recent album, Outlier. Learn more about Phil Maffetone's MUSIC We had a fun Bonus Miles discussion with Phil that you can access as a Patreon Ambassador level or higher. Support the podcast by supporting these great partners: Athletic Green's AG-1 XO Skin's 'Socktober' sale.  Use code 'TRN15' for discounts on non-sale items Native Deodorant and use the code 'Trail' for 20% off your first order Other deals here Previous episodes with Dr. Maffetone: Get Stronger with Dr. Phil Maffetone Why is Weight-Loss so Difficult Even for Runne

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 how to choose the right shoes: Find a credible store and fitting expert Step & Feel What is the right size? Use all your senses to feel the fit Orthotics? Color matters Magic will happen when you take off your shoes References: Contact Dr. Green at his web site or visit his web site: Varsity Running Dr. Mark's Run for Your Life Podcast Dr. Mark's book, "Run for Your Life" Holowka, N.B., Wallace, I.J. & Lieberman, D.E. Foot strength and stiffness are related to footwear use in a comparison of minimally- vs. conventionally-shod populations. Sci Rep 8, 3679 (2018). https://doi.org/10.1038/s41598-018-21916-7 Cudejko, T., Gardiner, J., Akpan, A. et al. Minimal shoes improve stability and mobility in persons with a history of falls. Sci Rep 10, 21755 (2020). https://doi.org/10.1038/s41598-020-78862-6 Make sure you watch his 8:25 Video that show the princi