Afleveringen
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Western States is more than a 100-mile race. For many ultrarunners, it's the unofficial holiday that defines the season. In this annual Trail Runner Nation tradition, Andy Jones-Wilkins returns to break down the 2026 Western States field, explain the stories behind the biggest contenders, and help everyday runners understand who to watch when race day arrives. Along the way, the conversation explores the race's unique culture, its history, the lottery system, the legendary Golden Hour finish, and why Western States continues to hold a special place in trail running despite the sport's rapid evolution. If you're following the race from home or standing somewhere along the course, this episode provides the context that transforms names on a start list into stories worth following. By the end, you'll be just as excited for Statesmas as AJW is.
Episode Sponsor:
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
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TimeStamps:
00:00 | Welcome to Statesmas
AJW explains why Western States has become trail running's biggest annual celebration and why the excitement starts weeks before race day.05:00 | What Makes Western States So Special?
The discussion explores the history, atmosphere, traditions, and unique energy that make this race unlike any other.13:00 | Course Conditions and What to Expect in 2026
With virtually no snowpack and a dry trail, the hosts discuss how this year's conditions could shape the race.19:00 | Breaking Down the Women's Race
AJW highlights the favorites, dangerous newcomers, and rising stars who could battle for the podium.42:00 | The Men's Race Preview
From Jim Walmsley and Kilian Jornet to emerging contenders and dark horses, the elite field gets a thorough analysis.56:00 | How Western States Earned Its Legendary Status
The conversation dives into the lottery, qualifying system, volunteers, race traditions, and why earning a bib means so much.1:00:00 | Final Podium Predictions
AJW reveals his official picks, shares bold predictions, and offers a few runners that fans shouldn't overlook. -
What separates great ultrarunners from everyone else isn't just fitness. It's how they think. In this conversation, legendary coach and runner Ian Sharman shares the philosophy behind his new book The Art of Ultrarunning, explaining why execution, adaptability, and purpose matter just as much as training miles. Through stories from his Grand Slam of Ultrarunning record, hard-earned racing mistakes, and years of coaching athletes of every level, Ian reveals how to stay motivated, pace smarter, and perform your best when everything starts falling apart. The discussion goes well beyond racing, exploring consistency, ego, resilience, and why success often comes from making better decisions instead of simply pushing harder. Despite your experience or goals, this episode offers practical lessons that can improve both your running and the way you approach challenges off the trail. Learn more about Ian at Sharman Ultra.
Episode Sponsors:
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Timestamps:
00:00 | Why "The Art" of Ultrarunning?
Ian explains why successful racing is about combining science with execution and why ultrarunning is as much an art as it is physiology.09:00 | Finding Your Purpose
The conversation explores why every run should have intention and how a meaningful "why" helps runners push through difficult moments.20:00 | Adapting When Goals Slip Away
Ian discusses how successful runners adjust expectations during a race instead of giving up when their original goal becomes unrealistic.39:00 | Consistency Beats Hero Workouts
Why small, repeatable actions build stronger athletes than occasional epic training sessions, and how consistency shaped Ian's career.47:00 | Training Is Practice for Decision Making
Running isn't just building fitness. Every workout teaches pacing, body awareness, problem solving, and race execution.56:00 | The Grand Slam Battle with Nick Clark
Ian shares the remarkable story of chasing the Grand Slam record through four 100-mile races while battling one of his closest competitors every step of the way.1:01:00 | Racing Yourself Instead of Your Competition
One of the episode's biggest lessons: take care of your own race first, then compete when the time is right. Execution nearly always beats emotion. -
Zijn er afleveringen die ontbreken?
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Tim Tollefson returns to Trail Runner Nation for a wide-ranging conversation about what makes trail running special and what happens as the sport continues to grow. Using a "Wheel of Trail Running" format, the discussion lands on two big topics: cultivating the next generation of trail stewards and the ongoing professionalization of trail running. Tim shares how his work with Runners for Public Lands and Mammoth Trail Fest has changed the way he views trails, volunteerism, and the responsibility runners have to give back to the places they love. The conversation explores everything from carrying a small saw on training runs to the challenges and opportunities created by big sponsors, larger race organizations, and growing prize purses. Throughout the episode, Tim makes a compelling case that trail running's future depends on balancing growth with the community values that built the sport. It's an honest look at how runners can help preserve trail culture while welcoming more people into it.
Episode Sponsors:
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Timestamps
00:00 | Welcome Back, Tim Tollefson. Tim shares updates from Mammoth Lakes and explains why the Eastern Sierra continues to inspire his running and community work.
05:45 | California Carpet and Gravel Running. A conversation about trail surfaces, the rise of gravel running, and how the sport continues to evolve.
11:45 | Why Trail Stewardship Matters. Tim discusses his work with Runners for Public Lands and why every runner should consider giving back to the trails they use.
22:00 | How Runners Can Get Involved. Practical ways to participate in trail work, volunteer projects, and local stewardship efforts.
30:00 | The Professionalization of Trail Running. The group explores sponsorships, prize money, corporate investment, and how the sport has changed over the past decade.
43:00 | Building Mammoth Trail Fest. Tim shares the vision behind Mammoth Trail Fest and how community, storytelling, and stewardship shape the event.
53:00 | What Trail Running Could Look Like in 2036. A look ahead at the future of the sport and the values Tim hopes will remain at its core. -
Creatine has long been boxed into the weight-room world, but this episode opens the door to a much bigger conversation for trail runners and endurance athletes. Creatine is something surprisingly simple, "right within the reach of a glass," that may help athletes become stronger, faster, healthier, and more resilient. We discuss with Dr. Dan Pardi, Chief Health Officer at Qualia Life Sciences, whether this familiar supplement can support not just performance, but long-term health and better daily function. For runners who usually think about carbs, hydration, shoes, and mileage first, creatine offers a different kind of performance question: what if strength, recovery, and durability start with something small and easy? It's a practical topic for athletes who want to keep moving well, aging well, and showing up stronger on the trail.
Links Qualia Life Instagram Try Creatine out with a 15% discount HERE Episode Sponsors:Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
TimeStamps00:02 – Welcome to Trail Runner Nation Scott opens the episode by inviting listeners into the conversation and setting the tone around becoming faster, healthier, and stronger athletes.
00:21 – Why Creatine Matters for Runners Don introduces creatine as the central topic and frames it as a surprisingly accessible tool that could support performance and health.
00:36 – Setting the Energy for the Conversation The hosts land the opening with a light, upbeat exchange before the main discussion begins.
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Writer and ultrarunner Gaël Dutigny joins us to talk about his Ultra Running Magazine article, "Fear Isn't a Weakness," and why fear may be one of the most misunderstood tools in endurance sports. Gaël shares how, even after finishing UTMB four times and racing in deserts, jungles, mountains, and even Iraq during wartime, fear still shows up before and during big efforts. The conversation reframes fear not as something to suppress, but as information that can sharpen decision-making, expose your true "why," and help you respect the environment you're moving through. We also talk about the thin line between fear that freezes you and fear that helps you function, especially in long mountain races where fatigue, darkness, cutoffs, hallucinations, and self-doubt all start stirring the pot. One of the most useful takeaways for trail runners is that mental preparation deserves the same attention as physical training, because knowing yourself may be just as important as knowing your pace, gear, or nutrition plan.
Links: Gaël Dutigny's Substack UltraRunning Magazine "Race to the Summit" Dean Potter's documentary on Netflix Episode Sponsors:Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!True Nutrition: Customized quality protein: Use Code TRNSummer and get 25% off between May 22-25 for their Memorial Day Sale!
Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
Timestamps00:00 | Is Fear Holding You Back or Helping You? Scott opens the conversation by asking whether fear on the trail is something to overcome or something that may actually guide us.
02:40 | Why Gaël Wrote About Fear Gaël explains how decades of running in mountains, deserts, jungles, and difficult environments shaped his view that fear is a deep part of the sport.
05:15 | Why Experience Doesn't Eliminate Fear Even after multiple UTMB finishes and other major races, Gaël shares why fear still shows up and why that may be healthy.
11:30 | Training Fear Before Race Day The discussion turns to how runners can practice facing fear in training, whether that means darkness, distance, terrain, isolation, or uncertainty.
21:20 | Fear as a Decision-Making Tool: How fear can sharpen awareness and help runners make better choices instead of simply pushing blindly forward.
27:15 | Mental Health as Performance Training Gaël makes the case that talking to a sports psychologist or therapist is not weakness, but another form of training for hard things.
44:20 | Fear, DNFs, and Knowing Your Why The group talks about how fear of failure, social pressure, and shallow motivation can unravel a race when things get hard.
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ode we are joined by Brian Morrison, author of Given to Fly: A Story of Tragedy, Triumph, and Realization at Western States 100, about one of the most unforgettable finishes in ultrarunning history. Brian takes listeners back to the 2006 Western States 100, where he was leading the race before collapsing on the Placer High School track just steps from victory, later being disqualified because he received assistance crossing the finish line. The conversation explores how Scott Jurek's belief in him helped Brian transform from a talented but relatively unproven runner into someone who truly believed he could win Western States. But the heart of the episode is not just the collapse, it is the decade that followed, as Brian wrestled with regret, obsession, identity, family, and the need to return in 2016 to finally finish the race on his own terms. For trail runners and endurance athletes, this episode is a powerful reminder that failure is not always the opposite of success, sometimes it becomes the thing that reshapes us, redirects us, and teaches us what the finish line could never have taught alone.
Links YouTube video, "A Decade On" by GingerRunner Link to buy the Book Episode Sponsors:Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
Timestamps00:00 – The Moment That Almost Defined Him Scott introduces Brian Morrison and sets up the unforgettable 2006 Western States finish that became the centerpiece of Brian's story.
01:48 – Scott Jurek's Belief Changes Everything Brian explains how Scott Jurek told him he could carry the torch for Seattle and win Western States, planting a belief Brian had never fully considered before.
06:34 – Training Like a Western States Contender Brian describes the intense training block with Jurek, including Mount Si repeats, hard downhill work, and the psychological shift from hoping to win to believing he could.
15:30 – Race Day: Heat, Strategy, and the Chase Brian walks through the 2006 race, from the early miles to picking up Scott Jurek at Foresthill and hunting down the leaders before the river crossing.
24:00 – The Final Miles Begin to Unravel After No Hands Bridge, Brian starts running scared, convinced Graham Cooper is closing fast, and the effort begins to push him past the edge.
28:37 – Collapse on the Track Brian reaches the Placer High School track first but blacks out, collapses repeatedly, and later learns he has been disqualified despite crossing the finish line.
38:17 – Ten Years of Haunting and the Return Brian shares how the race followed him for a decade, why he returned in 2016, and how finishing with his family finally allowed him to see the experience differently.
56:22 – Writing the Book and Finding the Realization Brian explains why he wrote Given to Fly, how the process helped him understand his deeper motivations, and why he now sees the whole experience not as redemption, but as a gift.
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Megan Eckert returns to Trail Runner Nation after an extraordinary stretch in endurance racing, including a third place at Cocadona 250, setting a women's world record at Big's Backyard Ultra and becoming the first woman to run more than 600 miles in six days. She explains why backyard ultras are less about speed and more about solving the strange little puzzle of time, sleep, food, heat, pacing, and decision-making, one hour at a time. The conversation gets into what happens when the body starts swelling after days of effort, how recovery has to be tested carefully, and why a runner's "toolbox" matters more than a perfect race plan. Megan also shares how mantras, gratitude, crew support, short sleep strategies, and breaking huge goals into smaller chunks helped her keep moving when the mental fog rolled in. The big takeaway is that toughness is not always loud or dramatic. Sometimes it looks like patience, curiosity, a good crew, and the willingness to step back into the corral one more time.
Links: SharmanUltra Coaching - Megan Previous Episode with Megan: EP 685: Running in Circles - Backyard Ultras Episode Sponsors:Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
Timestamps00:00 | Megan Eckert's 600-Mile Breakthrough Scott introduces Megan's recent accomplishments, including her Big's Backyard Ultra world record and becoming the first woman to run more than 600 miles in six days.
02:10 | What Happens to the Body After 600 Miles Megan describes the swelling, inflammation, and strange physical effects that showed up late in the six-day race.
03:10 | Recovery Is Not a Formula She explains how recovery depends on the race, the body's feedback, heart rate, feet, legs, and the willingness to test movement and back off when needed.
04:14 | How Backyard Ultras Actually Work Megan breaks down the format: 4.17 miles every hour, starting again and again until only one runner remains.
06:16 | The Race She's Most Proud Of Megan shares why Run Rabbit Run stands out, not because it was perfect, but because she had to work through an off day almost from the beginning.
14:16 | The Tools That Keep You Moving The conversation shifts to mantras, knowing your "why," gratitude, and the mental tools runners build through hard training and bad races.
19:34 | Solving the Puzzle of Time Megan explains why backyard racing fascinates her: it is not about being fastest, but about balancing pace, rest, calories, sleep, and strategy.
25:46 | Training Yourself to Sleep Fast She talks about using an eye mask, lowering heart rate before lying down, and noise-canceling headphones to help the body shut down quickly during long races.
27:55 | Why Women Are Thriving in Long Events Megan reflects on the growing participation of women in backyard and multi-day racing and why the format creates a welcoming space for many types of runners.
31:15 | Why Crew Becomes Critical Megan explains how sleep deprivation affects decision-making and why crew support becomes essential in the later stages of multi-day races.
35:16 | The Dark Places in a Six-Day Race She describes the strange feeling of being between two shores, unable to see where you started or where you are going, and how her crew helped her regain perspective.
43:30 | Coaching for Backyard Ultras vs. 50Ks Megan explains how training shifts for backyard races, with more emphasis on time on feet, double days, and learning to run when you do not feel like running.
47:00 | Sleep Deprivation and Trial-and-Error The group discusses whether sleep deprivation can really be trained, and Megan explains why her best sleep strategy is built around longer 45- to 90-minute cycles.
52:00 | What's Next for Megan Megan talks about taking on Cocodona 250 and applying what she has learned from looped and timed events to a very different kind of trail challenge.
55:13 | Who Should Try a Backyard Ultra? Megan closes with a simple message: the best attribute is curiosity, because you never know what you are capable of until you show up.
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Returning guest, coach Colleen Miracle, joins us to talk about something many trail runners know they should care about but often ignore: sun protection. The conversation is based on Colleen's UltraSignup article "Why Ultrarunners Face a Higher Risk of Skin Cancer and Decreased Running Performance." Colleen shares her own experience with stage-one skin cancer on her lip, which began as what looked like a small freckle but turned out to be a wound that would not heal. The episode gets practical fast, covering SPF 30, UPF clothing, sun hoodies, lip sunscreen, reapplication during races, altitude exposure, cloudy-day risk, and why a "base tan" is not real protection. For endurance athletes, the biggest takeaway is that sun damage is not just a long-term health issue; during long efforts, your body may divert energy toward cooling and repairing damaged skin instead of helping you keep moving. It is a useful, slightly uncomfortable reminder that protecting your skin may be as important to longevity in the sport as shoes, fueling, or strength work.
Resources & Links: Check out Boundless Coaching Sunbeam Sunscreen Super Goop Episode Sponsors:Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
Timestamps00:00 – The Sun as a Performance Threat Scott introduces the idea that UV exposure may affect not only skin cancer risk and aging, but also long-term running performance.
02:45 – Colleen's Skin Cancer Wake-Up Call Colleen shares how her own stage-one skin cancer diagnosis on her lip led her to interview her dermatologist and write about sun risk for ultrarunners.
05:30 – How Sun Damage Can Drain Your Body The group discusses how damaged skin may force the body to spend energy on cooling and repair when runners need that energy for movement, fueling, and staying strong.
07:15 – SPF, UPF, and What Actually Works Colleen explains the practical options runners can use, including SPF 30 or higher sunscreen, UPF clothing, sun hoodies, arm sleeves, and SPF lip protection.
14:25 – Why Sun Hoodies Are Showing Up More in Ultras The conversation turns to lightweight sun hoodies, why runners in hot and exposed environments use them, and why you should practice with them before race day.
17:50 – The Base Tan Myth and Other Bad Ideas Colleen pushes back on the idea that a base tan protects runners and explains why tanning still means skin damage.
31:45 – Timing, Altitude, Clouds, and Race-Day Habits They cover how early morning runs reduce exposure, why altitude increases risk, why cloudy days still matter, and how runners can build sunscreen reapplication into race routines.
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Audio Magazine episode! Long-time friend, Warren Pole joins us to trade ideas, stories, and thought-provoking topics from the world of endurance sports. We talk about everything from whether races should ban in-race filming to the surprising ways ultrarunning might temporarily damage red blood cells and what that means for recovery. Warren brings a sharp perspective on long-term health, framing running as an investment that compounds over time, especially when paired with better nutrition. The conversation also explores how beginners can cut through noise and focus on simple fundamentals like cadence and effort, while questioning whether trends like "gravel running" are innovation or just clever marketing. Along the way, we highlight how trail running uniquely benefits mental health, reinforcing why time on the trails feels different than pounding pavement.
Check out 33 Fuel for amazing and healthy products that will help you live healthier. If you live in the USA, you can buy their Ultimate Daily Greens via Amazon HERE.
Episode Sponsors:
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
Timestamps
00:00 – Reunion & Format Setup
Scott and Don welcome Warren back and explain the fast-paced "audio magazine" format.11:00 – Should Races Ban Content Creation?
Debate on whether filming during races helps grow the sport or distracts from it.24:00 – What Running Really Does to Your Body
Discussion of research on red blood cell damage and what it means for performance and recovery.30:00 – Nutrition, Recovery, and Long-Term Health
Warren explains why whole-food fueling may improve recovery and long-term outcomes.39:00 – Learning to Run: What Actually Matters
Simple, foundational advice for new runners like cadence, effort, and consistency.50:00 – Trail Running and Mental Health
Why running in nature has a stronger effect on mood, stress, and brain function.54:00 – "Gravel Running" and the Future of the Sport
Exploring whether new categories are helpful or just clever marketing. -
In this episode, we sit down with ultrarunning legend Hal Koerner and Ian Sharman to go beyond the race results and into the stories hidden between the aid stations. Hal reflects on the gritty era of ultrarunning when gear was simpler, races were rougher, and success often came down to who could stay calm while everything else unraveled. The conversation explores their approach to downhill running, how they learned to descend with confidence, and why many runners sabotage themselves by braking too much and overthinking every step. Hal also shares memorable moments from decades in the sport, including hallucinations, race-day mistakes, lessons from other legends, and the strange, beautiful chaos that unfolds after enough miles in the mountains. Along the way, we discuss how the sport has changed, from shoes and nutrition to the growing popularity of ultrarunning, while Hal remains the same smiling, endlessly curious runner with the grin that somehow survives even mile 90. By the end, the episode feels less like an interview and more like sitting beside a campfire with one of the sport's great storytellers while the mountains glow quietly in the background.
Check out
"Unbreakable" film
SharmanUltra.com coaching
Hal Koerner's Field Guide to Ultrarunning
Preorder Ian's book, "The Art of Ultrarunning: Tried & Tested Strategies for Long-Distance.
Episode Sponsors:
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
Timestamps
06:00 – What Ultrarunning Used to Be Like Hal reflects on the early days of the sport, when aid stations were simpler, shoes were sketchier, and ultrarunners seemed stitched together from duct tape, stubbornness, and peanut butter sandwiches.
14:00 – The Downhill Running Advantage Hal explains why his ability to descend gave him an edge, how he learned to trust gravity, and why most runners unknowingly fight the trail on every downhill.
27:00 – Hallucinations, Mistakes & The Weird Stuff That Happens After 80 Miles The conversation drifts into race stories, strange moments, and the surreal carnival that begins when exhaustion starts repainting reality with a very crooked brush.
40:00 – How the Sport Has Changed The evolution of ultrarunning, from carbon shoes and nutrition science to the explosion of races, gear, and attention.
53:00 – The Lessons That Last Hal shares the wisdom he has gathered after decades in the mountains: stay adaptable, keep your sense of humor, and never lose the grin, even when the trail is trying very hard to take it from you.
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In this follow-up conversation with Dr. Tonya Olson, we shift from fixing foot problems to preventing them by building stronger, more resilient feet before race day disaster strikes. Tonya explains that the biggest mistake runners make is not paying attention to their feet until something hurts, even though their feet have been quietly sending signals for months, like tiny grumpy trail prophets. The discussion explores how calluses, hot spots, toenails, and skin changes can reveal weaknesses in shoe choice, mobility, gait, and training habits. Tonya also unveils the surprising connection between foot problems and bigger biomechanical issues, explaining how limitations in the ankle, big toe, hips, and glutes can ripple down the kinetic chain like one bad domino tipping into another. We talk about simple weekly routines, mobility work, proprioception, and why "good enough" maintenance now can prevent a full-scale foot mutiny later. By the end, the episode makes a compelling case that resilient feet are not built in race week, but one small habit at a time.
Resources & Links:
Fixing Your Feet Seventh Edition by Dr. John Vonhof & Dr. Tonya Olson Footcare- YouTube Channel Footcare Products Tonya Recommends Dr. Tanya Olson's websiteEpisode Sponsors:
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip: 916-235-3928.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
Timestamps:
00:00 – Why We Ignore Our Feet Until It's Too Late Tonya explains why runners obsess over nutrition, pacing, and gear, yet somehow treat their feet like forgotten basement tenants until race day.
05:00 – Calluses, Skin, and What Your Feet Are Telling You How calluses, maceration, hot spots, and toenail changes can reveal problems with shoe fit, movement, and foot mechanics.
14:00 – The Simple Weekly Foot Routine Every Runner Needs Tonya lays out a practical, low-maintenance routine: inspect your feet after long runs, trim and file nails, moisturize, and look for warning signs before they become race-ending monsters.
20:00 – Why Foot Problems Start Higher Up the Chain A fascinating look at how mobility limitations in the ankle, big toe, hips, and glutes can lead to blisters, pain, and poor running mechanics. Your foot may be the smoke, but the fire could be somewhere upstream.
33:00 – Wobble Boards, Mobility, and Training Smarter The group discusses proprioception, ankle sprains, balance training, and which exercises actually transfer to better trail running.
48:00 – The Long Game: Keeping Your Feet Healthy for Decades Tonya explains why maintaining mobility and strength over time is the key to avoiding the stiff, cranky, "why does everything hurt now?" runner future
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What are some of the real costs of running an ultra?
In this episode, ultra runner and coach Colleen Miracle talks about this, and it turns out the race entry is just the first pebble in the avalanche. We discuss the hidden expenses that pile up around an A-race: travel, nutrition, coaching, shoes, gear, hotels, rental cars, and the tiny financial gremlins that quietly multiply in the dark corners of race prep. Colleen shares that one of her hundred-mile races carried a $4,500 receipt, but she emphasizes that ultras can also be done on a shoestring with borrowed gear, local races, and simple nutrition. We wrestle with whether modern technology and gear have improved the sport or turned it into a glittering outdoor equipment bazaar with carbon-plated everything and hydration packs that resemble small spacecraft. Along the way, we celebrate community-driven "fat ass" races, the value of supporting race directors and small local events, and the idea that the memories, friendships, and growth from an ultra often outlast whatever else you could have bought with the money. In the end, the episode asks a bigger question: Is running expensive, or is it one of the best investments we make in ourselves?
Colleen's article in Ultrarunning Magazine
Check out Boundless Coaching
Episode Sponsors:
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail. OR try texting us (within the USA) with your tip
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
TIme Stamps
00:00 – The Real Cost of an A-Race Scott and Don introduce the idea that race fees are only the tip of the iceberg floating through your checking account like a frozen credit card statement. Travel, gear, coaching, food, and training all add up fast.
04:00 – Colleen's $4,500 Race Receipt Colleen explains how she calculated the true cost of one of her hundred milers, while also making the case that ultras can be done far more cheaply depending on your choices.
08:00 – Do You Really Need Expensive Gear? The conversation turns to GPS watches, hydration packs, carbon shoes, sunscreen, and whether trail running has become an arms race made of nylon, foam, and marketing copy.
18:00 – Why Race Fees Keep Rising Scott, Don, and Colleen discuss what race directors are actually paying for: permits, insurance, aid stations, safety, volunteers, swag, and the complicated circus tent behind every starting line.
23:30 – Fat Ass Races, Community & "Fat Heart" Running A joyful detour into old-school, low-cost grassroots races where the start line might be a stop sign and the bib comes from someone's home printer. Colleen proposes a better name: "Fat Heart Race."
27:00 – If You Could Go Back, Would You? The group debates whether they would trade today's expensive high-tech gear for the simpler, cheaper days of Timex watches, syrup bottles, and Snickers bars.
39:00 – Is It Worth the Money? The closing reflection: maybe the finish line medal isn't what you're really paying for. Maybe you're buying purpose, discipline, memories, friendships, and the version of yourself that only appears after a few predawn training runs and a questionable amount of squirrel's nut butter.
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What if your best performance isn't behind you… it's just different now? In this Aging as an Athlete episode, Krissy Moehl joins again as co-host in a discussion with Bryce Thatcher.
Bryce Thatcher is a trail-running pioneer and founder of UltrAspire, who has spent over 40 years innovating hydration gear while living and embodying a lifelong commitment to mountain running and human-powered adventure.
We explore what it really takes to stay connected to trail running over decades. Bryce shares how a deep love of the outdoors and the human-powered movement form the foundation for long-term engagement in the sport. The conversation moves into how motivation evolves from personal performance to purpose, service, and community, while also addressing the tension between modern convenience and the sport's rugged roots. We reflect on gear innovation, race culture changes, and the importance of maintaining responsibility, resilience, and self-reliance on the trail. Bryce offers powerful insights on longevity, consistency, and adapting expectations as we age without losing joy. Ultimately, the episode is about staying grounded in your "why" while evolving with each season of life
Episode Sponsors:
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!Peluva - Footwear that let your feet be feet. Get 10% off on our DEALS page
TImestamps:
02:30 – What Creates Longevity in the Sport Love of the outdoors + human-powered movement as the foundation for staying in trail running long-term.
08:00 – Origins, Gear Evolution & Finding Your "Why" Early days of the sport, how gear has changed, and the risk of losing intrinsic motivation.
13:30 – Redefining Performance: From PRs to "FK Me" Shifting from peak performance to personal best for your current stage of life.
19:00 – Has Trail Running Lost Its Edge? Discussion on race culture, aid stations, responsibility, and the tension between convenience and adventure.
27:00 – Solo vs Community: The Balance That Sustains Us Running as meditation vs shared experience, and why both matter for longevity.
34:00 – Adapting as You Age: Training, Gear & Recovery Cross-training, strength work, and evolving expectations to stay healthy and consistent.
55:00 – Advice to Your Younger (and Older) Self Consistency, simplicity, and long-term thinking as the keys to a lifetime in the sport.
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In this episode, we are joined again by coach Adam Kimble to explore the book, The Sweet Spot: The Pleasures of Suffering and the Search for Meaning by Paul Bloom, and discuss why endurance athletes voluntarily seek discomfort in pursuit of meaning, growth, and satisfaction. We discuss the concept of "benign masochism," highlighting how pain and pleasure are deeply intertwined in long races and hard efforts. We talk about internal versus external motivation, the power of anticipation, and how reframing challenges can shape both performance and mindset. We explore flow state, decision-making under fatigue, and why doing hard things helps us better appreciate everyday life. Ultimately, the episode reflects on how endurance sports create community, reveal character, and provide a powerful lens for understanding human behavior and purpose.
Check out more about Adam and hire him as a coach HERE
Sponsors:
Tifosi Optics - check out how to win a free pair of the new Sanctum SL and how to get a discount Peluva - let your feet be feet!TimeStamps
00:00 – Intro & Book Overview: Introduction to The Sweet Spot and why endurance athletes are drawn to discomfort and meaning.
03:20 – First Impressions of the Book: Initial reactions and key takeaways about doing hard things and personal growth.
05:50 – What is "Benign Masochism"? Exploring voluntary suffering and why difficult challenges feel rewarding.
08:10 – Internal vs External Motivation: Do we pursue hard goals for ourselves or for recognition from others?
15:30 – Pain, Pleasure & the "Ikea Effect": Why effort increases satisfaction and meaning in achievement.
21:10 – Pain as Presence & Mental Focus: How physical discomfort brings runners into the present moment.
26:50 – The Power of Anticipation & Race Anxiety: Mental rehearsal, visualization, and preparing for both highs and lows.
33:20 – Stoicism, Problem Solving & Simple Rules: Decision-making strategies when things go wrong during races.
41:45 – The Paradox of Effort in an Easy World: Why modern comfort drives us to seek difficult challenges.
48:30 – Reframing Struggle & Perspective on the Trail: How mindset shifts can turn suffering into forward progress.
55:00 – Intention Over Perfection: Why showing up with purpose matters more than executing a flawless race.
59:30 – Meaning, Community & Final Quotes: Closing reflections on bonding, humanity, and why endurance sports matter.
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In this episode, we are joined by Michael Miller to discuss his book Run Like a Rarámuri : Stories and Wisdoms from the Sierra Tarahumara and Running Long and his deep connection to the Indigenous Rarámuri "running people" of Mexico's Sierra Tarahumara. Drawing on years spent living among the community, Michael shares how running is woven into their social fabric as a celebration of resilience, nature, and togetherness rather than competition or performance. The conversation explores powerful cultural concepts like korima, the practice of sharing without expectation, and how movement in nature can restore balance and contentment in modern life. Michael also reflects on the legacy of Micah True (Caballo Blanco) and the evolution of the Ultramarathon Caballo Blanco race, which now brings together runners from around the world while supporting local communities. We consider what trail runners can learn from the Rarámuri about simplicity, presence, and reconnecting with the deeper purpose of running. Ultimately, the discussion suggests that "running like a Rarámuri" is less about technique and more about learning to live with gratitude, connection, and joy.
Check out the non-profit True Messages for more information and how to support these projects, and these other links:
Ultra Caballo Blanco
Copper Canyons
Entre Amigos Camps
InstagramSponsors:
Tifosi Optics - check out how to win a free pair of the new Sanctum SL and how to get a discount Peluva - let your feet be feet!Timestamps
0:00 Intro to Michael Miller and Run Like a Rarámuri
2:05 What makes the Ultramarathon Caballo Blanco unique
6:15 Who the Rarámuri are and how Born to Run shaped their global story
14:10 Running as culture: traditional games, community, and connection
20:06 Michael's personal journey to the Sierra and why this became a passion project
29:37 Training vs. lifestyle: how the Rarámuri develop endurance naturally
34:52 Is the book about running… or about living?
44:42 Korima explained: sharing, gratitude, and the social fabric of the Rarámuri
51:11 Supporting the community: nonprofit work and how listeners can help
58:13 Closing reflections on Micah True's legacy and running free
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In this episode of Trail Runner Nation's Aging as an Athlete series, along with Krissy Moehl, we welcome elite ultrarunner and therapist Darcy Piceu for a thoughtful conversation about longevity in endurance sports. Drawing on more than two decades of racing at the highest level, Darcy explains that there is no "magic pill" for staying in the sport long term, emphasizing instead the importance of self-care, strength work, listening to the body, and adapting training as athletes age. The discussion explores the mental side of endurance, including acceptance of changing performance, learning to manage negative thoughts during long races, and developing the wisdom that comes from decades of experience. Darcy also shares how mindfulness and time in nature play a powerful role in both mental health and athletic performance, something she incorporates into her therapy practice. We reflect on the evolving identity of an athlete over time, balancing competitiveness with enjoyment, family life, and other pursuits beyond running. We highlight that staying in the sport for decades is less about chasing podiums and more about cultivating resilience, perspective, and a lasting love for the trail.
Check out Darcy's Therapy practice, "Therapy in Action" or get in touch with her [email protected].
If you're in Bellingham, WA in March and want to help out at Chuckanut 50k, click here to volunteer.
Episode Sponsor:
Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.
Episode Topics & Timestamps
If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!1:00 – Darcy's Background: Elite Runner and Therapist
3:30 – What Creates Longevity in the Sport?
6:00 – The Mental Side of Aging as an Athlete
9:00 – Mindfulness, Stress, and Mental Training
12:45 – Mental Toughness in Ultrarunning
17:30 – The Power of Nature and Trail Therapy
23:00 – Managing Focus During Long Races
29:00 – Racing for the Podium vs Racing for the Experience
31:30 – How Darcy Found Ultrarunning
35:30 – Hardrock, Motherhood, and Career Balance
38:30 – Training Philosophy for Longevity
41:00 – The Wednesday Women's Run in Boulder
44:00 – Identity Beyond Running
48:00 – What Makes a Race Truly Successful?
52:30 – Advice to Younger and Older Versions of Yourself
56:30 – The Mental vs Physical Performance Question
1:00:15 – Therapy in Action and Closing Thoughts
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In this episode of Trail Runner Nation, we sit down with filmmaker Dylan Harris to talk about his powerful new film, The Cut-Off. Instead of following the front of the pack, the film shines a light on the runners fighting the clock at aid stations, chasing the courage it takes simply to continue. Dylan shares the inspiration behind the project, the stories that moved him most, and what the back-of-the-pack reveals about grit, community, and the true spirit of trail running. This conversation is a reminder that endurance isn't just about speed; it's about persistence, heart, and refusing to quit when the margin gets thin.
Links:
SomoCollective: Dylan's production company Arivaipa Running: Producer and site of the film, Cocadona 250 Lucy's Dad Film: another of Dylan's filmsGet the "1 > 0" running hat HERE.
Time Stamps
1:30 – Introducing Dylan Harris and the story behind The Cut-Off
5:00 – Why focus on back-of-the-pack runners?
10:30 – The emotional reality of chasing aid station cutoffs
18:00 – Stories from filming: moments of grit, struggle, and triumph
26:00 – What the back-of-the-pack reveals about trail culture
34:00 – The community factor: volunteers, crews, and fellow runners
42:00 – Lessons from the film for everyday runners
50:00 – Where to watch The Cut-Off and what's next for Dylan
55:00 – Final thoughts and closing -
In this episode, we are joined by Cliff Pittman, Coaching Development Director for CTS. We take a practical look at VO₂ max and what it really means for everyday runners. We explore whether this popular performance metric is truly essential, how much it matters for trail and ultra athletes, and where it can be misunderstood or overemphasized. The conversation cuts through the numbers to focus on what actually helps runners train smarter, stay healthy, and improve long-term performance. If you've ever wondered whether your VO₂ max score is a guiding light or just another shiny data point, this episode brings clarity and perspective from the trail.
Key Topics What is VO2 max and why does it matter for ultra runners? The accuracy and limitations of wearable VO2 max estimates How VO2 max relates to performance, aging, and training adaptability The concept of fractional utilization versus maximum effort Strategies for incorporating VO2 max training into your season Cross-training options like cycling and swimming for low-impact VO2 max work Monitoring progress with lab versus field testing and subjective feedback The importance of training variety and maintaining the entire aerobic engine Practical workout templates: intervals, recovery, and dosage over seasons How strength training and muscle mass influence VO2 max Get the "1 > 0" running hat HERE. Timestamps00:00 - Overview of the podcast topic: VO2 max importance for ultra runners
02:31 - Christian Blumenfeldt's unbelievable VO2 max of 101.1 — reality versus perception
03:26 - Simplified definition of VO2 max — oxygen consumption capacity of the body
04:43 - Limitations of wearable VO2 max estimates and lab versus field testing accuracy
05:34 - Why VO2 max is only part of the performance equation, not the whole story
07:13 - How VO2 max predicts short race performance but less so in ultradistance events
08:11 - The impact of fatigue resistance, durability, and fueling on ultramarathon success
09:31 - The significance of fractional utilization (operating below VO2 max ceiling)
10:13 - Can VO2 max be manipulated through training? Early season versus peak preparation
12:00 - The endurance spectrum: training both VO2 max and aerobic base for a well-rounded system
13:35 - Visualizing training as a string; raising ceiling versus improving utilization
14:34 - Should runners push to their VO2 max ceiling or focus on fractional utilization?
17:17 - Training strategies: balancing intensity, recovery, and avoiding injury during VO2 max work
20:04 - Substituting high-intensity VO2 work with cross-training (cycling, swimming) to reduce impact
21:28 - Monitoring other critical metrics: lactate threshold, recovery pace, subjective feedback
23:53 - The significance of individualized, periodized VO2 max training blocks
26:42 - The importance of patience, gradual progression, and listening to your body
28:55 - How to incorporate VO2 max sessions into your weekly plan: frequency, duration, and recovery
33:16 - The role of training specificity and modality as competition approaches
41:38 - Maintaining fitness and VO2 max as we age through consistent, varied training
43:33 - Linking strength training and lean muscle mass to VO2 max improvements
46:51 - Cross-training options and managing impact: cycling, swimming, hill repeats
48:37 - Final tips for beginners and experienced runners on starting VO2 max work safely
52:12 - The future of training: evidence-based approaches and coaching support at CTS -
In this episode, Alex Hutchinson rejoins Trail Runner Nation discuss why muscle is the real engine behind endurance, performance, and long-term health, especially as runners get older. The conversation explores
how and why we lose muscle over time, why this decline matters for speed, resilience, and injury prevention, and the encouraging truth that much of it is reversible.Alex explains the critical role of strength training, the importance of intensity and progressive load, and how endurance athletes can balance running with the work needed to maintain power. The discussion also challenges common myths about aging, showing that performance losses are not inevitable but often the result of training gaps rather than biology alone. For aging athletes and lifelong runners, this episode offers a practical roadmap for staying strong, capable, and competitive for decades.
This discussion began from Alex's review of Michael Joseph Gross' book, "Stronger: The Untold Story of Muscle in Our Lives"
Key Topics: The evolving understanding of muscle as a core component of human health, not just aesthetics or performance. Historical perspectives on muscle research, from ancient Greece to misconceptions over the centuries. The modern shift towards heavy lifting among elite athletes and implications for older adults. The inspiring work of Maria Fiaturone Singh on elderly resistance training and outcomes in musculoskeletal health. Practical advice for incorporating strength training into daily life with minimal equipment. The psychological and physical joys of feeling the movement of heavy lifting with purpose. How resistance training enhances posture, independence, and injury prevention in aging. Personal journeys—from bodybuilding to running, and reintegration of strength work in midlife. Overcoming mental barriers to strength training: finding routines you enjoy and tracking progress. The importance of consistent, accessible strength habits like bodyweight exercises and small routines. Timestamps: 00:00 - Welcome and episode overview: Why muscle matters for longevity and performance 03:04 - Historical insights on human perceptions of muscle across centuries 06:07 - The pioneers redefining muscle's role in aging and health span 09:49 - Debunking myths about muscle decline after 60 and implications for older adults 13:23 - The prejudice within medicine and sports communities against strength training 14:37 - Maintaining posture and independence through muscle health 18:11 - How elite athletes have adopted heavy lifting techniques 21:23 - Personal stories: Don's bodybuilding background and Alex's running evolution 24:39 - The joys of feeling powerful and acting upon the environment through strength 28:09 - Practical tips for integrating resistance exercises into everyday routines 34:30 - How tracking progress enhances motivation and long-term adherence 39:38 - Finding your personal motivation and joy in strength training 41:33 - Quick resistance exercises on the trail or at home 43:23 - The impact of efficient strength habits on overall well-being Resources & Links: Stronger: A Scientist's Guide to the Power of Muscle — by Michael Joseph Gross The Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance The Explorer's Gene: Why We Seek Big Challenges, New Flavors, and the Blank Spots on the Map Outside Online Sweat Science Connect with Alex Hutchinson: Twitter Instagram AlexHutchinson.netGet the "1 > 0" running hat HERE.
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Discover proven strategies to prevent foot issues and optimize your performance in ultra running. Dr. Tanya Olson joins us to share expert insights on foot care routines, products, and techniques that keep feet healthy and injury-free.
Key Topics:
The importance of planning a comprehensive foot care strategy before race day Modern products and methods for preventing blisters, maceration, and toenail damage Why traditional remedies like duct tape and Vaseline are outdated The role of socks, shoes, and foot anatomy in maintaining foot health How to implement a foot care plan during training and races Techniques for treating blisters, including when and how to lance safely The benefits of toe caps, specialized socks, and footwear modifications Adjusting foot care strategies for different terrains, elevations, and conditions The significance of monitoring foot response post-run to fine-tune care routines Don't wait for problems: proactive measures to keep your feet in top conditionTimestamps:
00:00 - Introduction to foot care for ultra runners
00:45 - Common foot problems and why they're preventable
02:10 - Modern advancements in foot care products
03:25 - The pitfalls of using duct tape and Vaseline
04:30 - Developing a personalized foot care plan
06:00 - Managing moisture and preventing maceration
07:45 - Addressing sweaty feet and saltwater effects
09:00 - Tips for taping and preventing blisters during races
10:00 - Specific techniques for treatment and prevention
15:00 - How terrain, elevation, and running style influence foot care
20:00 - Toenail health and corrections for injuries
25:00 - When and how to lance blisters safely
30:00 - Post-race foot monitoring and adjustments
35:00 - The importance of education and continuous improvement
38:00 - Future resources and part two of this series
Resources & Links:
Fixing Your Feet Seventh Edition by Dr. John Vonhof & Dr. Tonya Olson Footcare- YouTube Channel Footcare Products Tonya Recommends Dr. Tanya Olson's website Kinesiology Tape for Foot Care Salty Britches Skin Barrier Ointment Toe Caps (Toe Condoms) – Pressure Relief Alpaca Fiber Socks (Hollow Brand) Mastisol Skin AdhesiveGet the "1 > 0" running hat HERE.
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