Trail Runner Nation

Endurance runners love to eat!  However nutrition for endurance running can be a moving target.  Experimentation is key and once you think you have it figured out, you don't.  We found four nutritional experts to help us understand more about nutrition.   Meredith Terranova, experienced ultra runner, swimmer and athlete with a degree in Human Nutrition and Consumer Science.  Check out her website with coaching options. Matt Fitzgerald, Athlete, Coach, Author and Speaker is a certified sports nutritionist including many on nutrition.  Check out his new running camp concept, Endeavorun Stephanie Howe is a PhD in Nutrition and Exercise Science and elite athlete.  Check out her coaching and web site with many great recipes Bob Seebohar is a board certified specialist in Sports Dietetics and former director of sports nutrtition for the University of Florida and served as a sports dietitian for the US Olympic Committee.  Hire him as a coach  

Elite runner, Tim Tollefson, had a great spring training and racing leading up to his A-race, the Western States 100 Endurance Run.  His expectations were high and many thought he would be able to best his 2021 fifth place finish.  Tim joins us to shares what he experienced and the lessons he learned.  Be to check out and register for Tim's Mammoth Trail Fest on Sept 22-25, 2022. We encourage you to check out all of our partners and their excellent products and services.  A new one we want to make you aware of is Wonderful Pistachios.  It might be your newest and favorite trail snack.

Do you have a hot adventure or race you are preparing for?  Corrine Malcolm helps The Nation understand what we can do to improve our chances for success. Corrine breaks down these science-based strategies for getting cool before your adventure and staying cool when you are running. We reference her article from iRunFar she wrote. Find out how Corrine can become your Coach Follow Corrine on Instagram and Twitter

Do you have an adventure or race at high altitude this summer?  You will want to listen to Coach Ian Sharman teach us about the ins and outs of how to adapt most effectively. Ian has experience at altitude.  He is a four-time winner of the high-altitude Leadville 100 (lowest point is over 9000' and climbing up to 12,532'). We talk about when do you need to consider acclimatization where to train how to train how soon should you be at the event what if you don't have time to spend at altitude Check out his article "High Altitude Training" in Ultra Running Magazine Find out more about Sharman Ultra Coaching

What are the biggest misconceptions that endurance athletes have about nutrition?  Dr. Patrick Davitt, Assistant Professor of Kinesiology and Program Director for Exercise Physiology at the Saint Joseph's University, joins us The Nation to help us understand some important information about nutrition as it relates to endurane sports.  Patrick has practical experience as an avid and accomplished member of our community of trail runners!  Should we taper our nutrition prior to a race?  Can we train our gut similar to our cardiovascular system? Find out more about Dr. Davitt at CTW Endurance

One of our favorite topics at TRN is sleep. Sleep is the time our bodies adapt to the training stimulus.  Alexey Guzey, a researcher, writer and co-founder and executive director of New Science joins us to shed more light on this important part of our training.  We cover many topics like: What are the myths of sleep? Why do we sleep? Is it OK to feel sleepy? Should we get as much sleep as our body wants? Can we over sleep? Can we bank sleep? Can we catch up on sleep? Depression and sleep Check out this past episode about Matthew Walker's book, "Why We Sleep" Take a look at a couple of Alexey's articles on sleep: Thesis on Sleep Alexey's take on Matthew Walker's book, "Why We Sleep" You can learn more about Alexey at Guzey.com, follow him on twitter or learn more about New Science  

Western States 100 is this weekend.  International runners represent nearly 1/3 of the entrants.  We recorded this episode live with these international runners at a local running store in Auburn California, The Aid Station.  Course experts, Tim Twietmeyer and Ian Sharman join us to help these runners understand the course and how to develop a strategy for success.  Many of these strategies can translate into your trail adventures and races. HERE is a link to a course map and elevation profile. Link to Joe Uhan's iRunFar articles: - The Western States Killing Machine - Part 1 - The Western States Killing Machine - Part 2 Sharman Ultra Coaching

Merry Statesmas! They 2022 running of the iconic Western States 100 is next weekend.  We sit down with Andy Jones-Wilkins to get his take on this year's race.  There will be 385 amazing stories from each of the starters this year.  We highlight some of the ones that you might want to watch unfold. Joe Uhan's iRunFar articles, "Western State Killing Machine": Part 1 & Part 2 Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

Pacing can be an art and a science.  In this episode we bring on four experts to help us understand what a good pacer is and isn't / does and doesn't. Scotty Mills, Coach Jimmy Dean Freeman, Coach Meghan Canfield, and Andy Jones-Wilkins share their wisdom as racers and pacers.  What makes a good one?   Here are some previous episodes we have done on pacing: Pacing: How to Be the Best Pacer with Victor Ballesteros Pacing and Crewing with Dominic and Katie Check out SoCal Coyotes Check out Meghan's coaching site Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

It has been a while since the last publication of the Audio Magazine.  We invited some of our favorite witty guest to make it fun. Each person comes with a title of their article. The other participants guess what the article is about and then we discuss. Hire Andy as a coach! or check out his weekly Tap Room at iRunFar Warren Pole,  one of the founders of 33 Fuel. They recently started a podcast that is devoted to endurance fueling: 33Fuel Podcast