Trail Runner Nation

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 the Wheels Fall Off" with Tony Hawk that we talked about. The paper Jay mentioned, "No Strain, No Gain" Find out more about this episode's sponsors: JanjiTifosi SunglassesArc'teryx Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed, Trail Triage

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 this episode's sponsors: JanjiArc'teryxKetone IQ AND!!!!! Check out the new free app we developed, Trail Triage

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 physical challenges of the race, including sleep deprivation and hallucinations, make it a unique and intense experience. Crew support is crucial in helping runners stay motivated and get back on the course. Find out more about this episode's sponsors: JanjiTifosi SunglassesArc'teryxand also join their Strava Challenge! Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed, Trail Triage

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: JanjiArc'teryxCurraNZKetone 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 Tahoe 200 mile race. Both are members of History Expeditions, where they take their passion for history and bring it to life through expeditions that combine historical research and adventure. So far they have completed four expeditions. You can find out more at historyexp.org. Find out more about this episode's sponsors: JanjiCurraNZTifosi SunglassesArc'teryx Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed to help you, your pacer, crew or aid station workers diagnose and solve common trail issues, Trail Triage.

Each year at this time, Andy Jones-Wilkins joins The Nation each year to discuss the Western States 100-mile Endurance Run. This is the 11th year that he ruminates and give us his picks for the podium and the other notable runners. We decided this year to take a look at the constant character in every year's race, the course and do an in-depth description of the course. Find out more about this episode's sponsors: JanjiTifosi SunglassesKetone IQ AND!!!!! Check out the new free app we developed, Trail Triage

Leading up to the 2024 Western States 100 Endurance Race, ultra legends Ellie Greenwood and Ian Sharman share their incredible experiences at the Western States 100. Ellie, who set a new women’s record in her first WS100 in 2011, and Ian, with the record for the fastest cumulative time across 10 WS100 finishes, dive into their journeys into ultra running. They discuss their initial expectations, evolving gear and training techniques, and the critical importance of pacing, discipline, and mental focus. With insights from racing at the front, mid-pack, and back, they also highlight the joy of the race and finding moments of fun along the way. Find both Ian and Ellie at Sharman Ultra Coaching Find out more about this episode's sponsors: JanjiArc'teryxCurraNZ Lumen AND!!!!! Check out the new free app we developed, Trail Triage

We are joined by Maggie Mertens, the author of "Better Faster Farther: How Running Changed Everything We Know About Women," which challenges long-held beliefs about women in running. Starting with a powerful reminder from over a century ago, when a woman ran the first modern Olympic marathon without permission, the book reveals how women have faced relentless opposition from the medical establishment, media, and athletic associations. Despite these challenges, they ran barefoot, without sports bras, and sometimes disguised as men, defying quack science and societal norms. Mertens takes us from this boundary-breaking marathon in Greece in 1896 to today's ultra-marathons, like the Spine Race, where women have shattered records. The conversation explores the history of women in running, the progress made, and the lingering stereotypes and inequalities. It highlights the achievements of female athletes, the impact of Title IX, and the need for more research on women's bodies in sports. Overall, it sheds light on the importance of breaking down barriers and empowering women in the world of running. You can preorder the book now or buy it on June 18th when it is released. Learn more by going to Maggie's website or following Maggie on Instagram Find out more about this episode's sponsors: JanjiTifosi SunglassesAG1Ketone IQ Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed, Trail Triage

In this episode, we discuss "Adaptation and Diversity in Training" with our adventurous guests Emma Cook-Clarke and Adam Campbell. Both elite athletes in mountain endurance sports, Emma and Adam share how their diverse sports backgrounds influence their training approaches. From soccer and rugby to running and ski mountaineering, Emma discusses her journey of integrating different sports to enhance her performance and maintain her passion for the alpine. Adam, a member of several Canadian national teams and a three-time Guinness World Record holder, shares his insights on the importance of variety and adaptability in training. We explore the benefits of cross-training, emphasizing how it improves overall fitness, prevents injuries, and keeps training interesting. The conversation highlights the value of lower-impact activities like cycling and swimming for aerobic development and recovery, as well as the mental and physical advantages of engaging in other sports like rock climbing and hiking. Tune in to learn how embracing variety and listening to your body can lead to better performance, prevent injuries, and make training more enjoyable. Whether you're a trail runner or just love trying new activities, this episode offers valuable takeaways for all fitness enthusiasts. Find out more about this episode's sponsors: JanjiTifosi SunglassesArc'teryxand also join their Strava Challenge! Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed, Trail Triage

In this episode, we take a nostalgic look back at an episode from 2017 with trail veterans Bob Crowley and Tim Twietmeyer. We revisit "Sh#@ You Don't Do On the Trail," where we covered the essential unwritten rules of the trail and aid stations that every runner should know. From the infamous "snot rocket" technique to the delicate art of avoiding "double-dipper," Bob and Tim shared their invaluable insights with humor and wisdom. Whether you're a seasoned ultrarunner or new to the sport, this episode is packed with tips to help you navigate the trails with grace and respect. Enjoy this trip down memory lane and refresh your trail etiquette knowledge with us! 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. 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 Tahoe 200 mile race. Both are members of History Expeditions, where they take their passion for history and bring it to life through expeditions that combine historical research and adventure. So far they have completed four expeditions. You can find out more at historyexp.org. Find out more about this episode's sponsors: JanjiCurraNZTifosi SunglassesLumen Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed, Trail Triage

Dr. Rob Bell discusses his book 'No One Gets There Alone' and emphasizes the importance of relationships and connectivity in achieving personal and professional goals. He shares a personal story of receiving help during a race and how it changed his mindset. The conversation explores: Success is not solely a product of individual effort; relationships and connectivity play a crucial role. Helping others can improve our own performance and mindset. Competition is about competing against ourselves and overcoming our own mental barriers. Treating others differently and offering support can have a significant impact on their performance and well-being. Changing our language and self-talk can positively influence our mindset and performance. Helping others not only benefits them but also helps us grow and improve. Shifting from a scarcity mindset to an abundance mindset opens up opportunities and fosters cooperation. Choosing the right models and looking beyond the top achievers can provide inspiration and guidance. No one achieves their goals alone; we all need support and encouragement from others. Some of the other podcast episodes we have done with Rob revolve around a couple of other books. Most recently, "I Can't Wait to be Patient" and "Puke & Rally". Learn more about Dr. Bell HERE We mentioned "The Man in The Arena" by Theodore Roosevelt Find out more about this episode's sponsors: JanjiArc'teryxStrava ChallengeAG1Ketone IQ Become a Patreon supporter to receive quarterly givebacks from us AND!!!!! Check out the new FREE app we developed, Trail Triage

What if there was a way to instantly diagnose and address running issues right on the trail? In this episode, we talk about the new Trail Triage app. We speak with the team that developed the app answering these and other key questions: Trail Triage is an innovative new tool that can assist runners, pacers, crew, and aid station volunteers tackle common challenges during runs. Trail Triage is a free mobile app that currently identifies 13 common issues a trail runner might be faced with. The app then helps you diagnose the issue, and provides some solutions that might help and let you know if it is serious enough to DNF or not. This is the team who brought this vision to life: • Bob Crowley, who sparked the original idea; • Dr. John Anderson, a seasoned emergency physician whose medical insights are woven into the core of the app; and • Scott Vosburg, the tech wizard who turned these ideas into reality.

In today's episode of the Trail Runner Nation podcast, we are thrilled to host elite Canadian trail runners Adam Campbell and Emma Cook-Clarke. They will share insights into balancing demanding athletic careers with personal and professional responsibilities. Adam, a lawyer turned professional runner with Arc'teryx, has an impressive history, including surviving a lightning strike during the 2014 Hardrock 100. Emma, a former competitive soccer and rugby player who transitioned to running and skiing for the University of Calgary, embraces a life filled with outdoor adventures. Together, they will explore how athletes can integrate their training and competitive aspirations with their daily lives, potentially enhancing each aspect rather than seeing them conflict. Join us as we delve into these dynamic experiences and learn from the unique perspectives of our seasoned guests. Find out more about Ian and his other coaches at SharmanUltra.com Find out more about this episode's sponsors: JanjiArc'teryxStrava ChallengeAG1Ketone IQ Become a Patreon supporter to receive quarterly givebacks from us AND!!!!! Check out the new FREE app we developed, Trail Triage

Today, we're excited to have a returning guest, Dr. Stefanie Flippin. Not only is Stefanie a board-certified foot and ankle surgeon with a private practice, but she’s also an elite trail runner, an accomplished coach, a freelance writer, and the host of the Making Strides podcast. Stefanie helps us understand GI distress. We’ll explore what causes gastrointestinal discomfort during running, how to address it when it happens, and strategies for preventing it. Whether you’re training for your next ultra or just trying to enjoy your daily jog without discomfort, this discussion will offer valuable insights. Find out more about this episode's sponsors: JanjiCurraNZArc'teryx Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed, Trail Triage

Everything starts with foot health, with your contact with the ground. Your body relies on that first bit of sensory information, so up that kinetic chain, all the way through the shin, the knee, the hip, the low back, the torso, all the way up to the brain." Fitness expert and seasoned endurance athlete, Mark Sisson delves into the crucial link between foot health and overall mobility, underscoring how vital feet are in athletic activities like walking and running. He points out that proper foot function not only wards off injuries but also enhances performance. Highlighting his minimalist footwear company, Peluva, he emphasizes shoes that offer both protection and a natural ground feel. Sisson critiques early minimalist designs for their flawed execution that led to injuries and discusses the swing towards maximalist shoes, cautioning against their over-cushioning. Throughout, he champions minimalist shoes as a means to strengthen feet and support an active lifestyle. Takeaways Foot health is crucial for overall mobility and longevity. Proper foot function can prevent injuries and improve athletic performance. Minimalist footwear that provides ground feel and protection is beneficial for foot health. Bunions are not necessarily genetic and can be improved with proper foot care. Maintaining foot health is essential for an active and independent lifestyle. The original concept of minimalist footwear was a great idea, but the execution was poor, leading to injuries. Proper running form is crucial, and footwear can either support or hinder it. Excessive cushioning in running shoes may have drawbacks and can impact running efficiency. Walking is an important activity for foot health and overall fitness. Minimalist footwear can be a valuable tool for foot strengthening and improving foot health. Learn more from Mark: Primal Kitchen Peluva "Born to Walk", Mark's latest book will be availalbe fall 2024 Find out more about this episode's sponsors: JanjiKetone IQAG1MetPro Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed, Trail Triage

Have you ever found yourself staring at your running shoes, willing yourself to lace up and step out the door? Or perhaps, midway through a run, questioned what keeps you moving forward? Today, we're talking about the heart of what fuels us and how to harness that drive every day. Key Takeaways Find out more about this episode's sponsors: JanjiCurraNZLumen Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!! Check out the new free app we developed, Trail Triage

Coach Ian Sharman joins us on The Nation to unravel the nuances between durability and stamina in the realm of endurance running. With stamina framed as the ability to resist fatigue and durability as resilience against fatigue's cumulative toll, the discussion delves into the critical roles of pacing and mental strength. The conversation also touches on how specific training enhances durability and why a strategy of starting slow can be key to energy conservation. Ian sheds light on the tactical merits of power hiking on inclines and the vital skill of adaptive decision-making mid-race. Further, he shares insights into managing effort and overcoming frustration, the advantages of blending running with hiking on ascents, and the pitfalls of an overly brisk start. The dialogue emphasizes experience's role in refining both stamina and durability, alongside the significance of redefining success through personal growth. Ian also reflects on the ongoing potential for improvement in seasoned athletes, the importance of mindfulness and self-paced racing, and how coaching can fast-track development and learning. Find out more about Ian and his other coaches at SharmanUltra.com Find out more about this episode's sponsors: JanjiHVMNAG1 Bolotor Podcast Become a Patreon supporter to receive quarterly givebacks from us.

This episode is part 2 in a discussion around the book, 'Outlive: The Science and Art of Longevity' by Dr. Peter Attia. In this episode we disect chapters Adam Kimble rejoins us from part 1. The conversation spans the significance of exercise, the nuances of nutritional biochemistry, the restorative power of sleep, and the delicate balance of emotional well-being. We also touch upon the critical roles of community, relationships, and a strategic approach towards health and longevity. The episode is packed with actionable insights, emphasizing exercise as a cornerstone for warding off cognitive decline, the benefits of complex physical and mental activities, and the underrated impact of sleep, dental health, and sauna usage. Links: Part 1 Decoding Longevity: Lessons from 'Outlive'Epworth sleepiness scale episode about Dr. Matthew Walker's book on SleepHERE Find out more about this episode's sponsors: JanjiHVMNDefender Bolotor Podcast Become a Patreon supporter to receive quarterly givebacks from us.

What are some of your biggest fears when running alone? How can technology transform your running experience into a safer, more connected journey? Discover the answer with Dena Lewis and the innovative Running Mate app in this episode of Trail Runner Nation. Dena Lewis is the visionary founder and CEO of Running Mate. She shares her personal journey through the challenges of harassment and assault while running, a journey that sparked the creation of the innovative Running Mate app, a real-time solution for runner safety and companionship. To add some perspective, one of Don's daughters, Alyssa, joins as she is preparing for her first marathon. Find out more about her business, Blues Beauty Bar or listen to her podcast Estheticians Unhinged Learn more by following Running Mate on Instagram Find out more about this episode's sponsors: JanjiAG1Defender Become a Patreon supporter to receive quarterly givebacks from us.

In this episode, Scott and Don play a type of true or false game with frequent guest Alex Hutchinson. Play along as Scott and Don try to predict the outcomes or findings of the article without reading it. They discuss various articles that Alex has written about in his Outside Online column, Sweat Science about and reveal whether they are true or false. We discuss various topics related to running, including foot core training, altitude training, and the durability of super shoes. Here are the articles we discussed: Can Strength Training Protect You from Running Injuries? Running's Latest Secret Brain Ingredient is Oxytocin How Long do Super Shoes Last? 10 Rules for Altitude Training Check out Alex's web site If you haven't read one of the best books for runners, "Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance", you need to follow these steps: Part 1 Part 2 Part 3 Part 4 Find out more about this episode's sponsors: JanjiHVMNDefender Become a Patreon supporter to receive quarterly givebacks from us.