Trail running can seem a little intimidating if you are used to running on the roads. But it can be an incredible experience, once you are armed with a little knowledge.

RunnersConnect Coach Ruairi Moynihan is the perfect bridge between the roads and the trails as a super fast 2:22 road marathoner and he’s a champion trail racer, too. Ruairi’s here to tell us why he loves the trails, how to train on them, and how to really get good at it.

In this episode you’ll learn how to:

get over common fears about running on trails
effectively run hills both up and down
know when to walk a hill and when to run it
fuel for an ultramarathon

Ruairi’s been a fast runner since he was a kid, ran in college, and now splits his time coaching online at RunnersConnect, substitute teaching, and making zany videos for his side hustle, Trail GangstAZ.

If you’ve ever thought about taking your runs off-road, this is the perfect primer to get you started. And if you are already a trail lover, Ruairi’s got some great tips to make your trail time more productive and hopefully, even more fun.

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This week’s show brought to you by: LMNT

When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I’ve coached are surprised to learn that their sodium needs are actually much higher than they expected and it’s been hurting their performance.

Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They’ve been told that salt is a bad thing in food and frequently don’t get enough for their lifestyle.

Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!

What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).

That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.

Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).

Mythbusting iliotibial band (ITB) pain with Dr Rich Willy (PT, PhD) – it’s not friction! #393