Free Outside

I talk with Helen Mino Faulkner, a professional trail runner who recently placed fourth at the Tarwera 100k. We discuss her decision to turn down a golden ticket to Western States 100, her experiences racing in New Zealand, and the challenges of training through winter in Truckee. Helen shares her journey back to running after a hiatus, the importance of excitement in racing, and how living in a seasonal environment contributes to success. We also explore her path to becoming a professional athlete, the role of yoga, and the differences she has experienced racing in Europe compared to the U.S. In this conversation, Helen Mino Faukner and I discuss various aspects of trail running, including the vibrant community in Europe, the realities of ultra running, and the challenges of nutrition during races. We also explore Helen's aspirations for future races, her experiences with the Tahoe to Yosemite route, and her approach to creating engaging content for her YouTube channel. The conversation highlights the excitement and challenges of the trail running lifestyle, as well as the importance of community support and personal goals.Follow Helen on Instagram: https://www.instagram.com/helenredcloud/Follow Helen on YouTube: https://www.youtube.com/ @helenminofaukner TakeawaysHelen turned down the golden ticket after careful consideration.She enjoys racing in diverse environments, like New Zealand.Training in winter involves cross-country skiing and lower mileage.Excitement and positivity are key to her racing mindsetHelen’s journey back to running was inspired by friends and community.Living in Truckee allows for seasonal variety in training.She values the community found in both running and yogaHelen’s path to professional running was unexpected but fulfilling.Yoga helps her maintain balance and prevent injuries.Racing in Europe offers a different experience with well-maintained trails. There's a vibrant trail running community in Europe.Aid stations often lack the variety of food expected.Ultra running is more about speed than socializing at aid stations.Planning for long runs requires careful consideration of conditions.Helen's dream of running from Tahoe to Yosemite remains on her list.Creating YouTube content involves spontaneity and personal experiences.The importance of community support in trail running is evident.Nutrition strategies in ultra running can be quite unique.Future goals include various challenging trails and races.Helen enjoys the thrill of competitive races close to home.Chapters00:00 Turning Down the Golden Ticket03:03 Racing in New Zealand06:00 Training Through Winter09:14 The Importance of Excitement in Racing12:09 The Journey Back to Running14:55 Living in Truckee: The Value of Seasons17:54 Becoming a Professional Athlete20:55 The Role of Yoga in Running23:54 The Differences in Racing in Europe29:40 Trail Running Community in Europe31:34 The Reality of Ultra Running32:52 Aid Stations and Nutrition in Races34:11 Dreams and Aspirations in Trail Running37:53 Planning the Tahoe to Yosemite Route41:56 Future Trail Running Goals and Aspirations43:40 Creating Engaging YouTube Content49:39 Upcoming Races and Personal GoalsSubscribe to Substack: http://freeoutside.substack.comSupport this content on patreon: HTTP://patreon.com/freeoutside

In this episode of The Free Outside Podcast, I chat with thru-hiker and content creator Stella Hikes, who is preparing for one of the biggest challenges in long-distance hiking—the Calendar Year Triple Crown. Stella shares her hiking background, the inspiration behind attempting this ambitious feat, and the intense planning process required to hike the Appalachian Trail (AT), Pacific Crest Trail (PCT), and Continental Divide Trail (CDT) in a single year.We dive into her experience on the long trails, her approach to efficiency and nutrition, her strategy for tackling snow and weather challenges, and the importance of storytelling and content creation on the trail. I also shares insights from my own Calendar Year Triple Crown in 2016, including snow struggles, gear choices, and the evolution of thru-hiking.🎙️ Topics Covered:Stella’s thru-hiking journey (PCT, AT, CDT sections)Choosing a trail name and its evolutionThe emotional and physical challenges of trail workHow she discovered thru-hiking and her early strugglesThe moment she committed to the Calendar Year Triple CrownJeff’s experience doing the Calendar Year Triple Crown in 2016Planning logistics, food strategy, gear selectionThe impact of climate change on long trailsThe challenges and rewards of vlogging a long thru-hike📍 Follow Stella:YouTube & Instagram: @StellaHikesPodcast Chapters:⏱️ 00:00 – Intro to the Episode & Guest: Stella⏱️ 00:26 – Stella’s Thru-Hiking Resume (PCT, AT, CDT sections)⏱️ 01:17 – Trail Names & Their Stories⏱️ 04:04 – Stella’s First Backpacking Trips & Discovering Thru-Hiking⏱️ 08:16 – The Hardest Part of Trail Work & Gaining Confidence⏱️ 11:28 – From Failed AT Sections to a Full PCT Thru-Hike⏱️ 13:27 – Committing to the Calendar Year Triple Crown⏱️ 17:44 – Jeff’s 2016 Calendar Year Triple Crown Experience⏱️ 19:51 – The Key to Efficiency: Town Stops, Planning & Adaptability⏱️ 25:09 – Stella’s Trail Plan & Avoiding Deep Snow⏱️ 28:12 – The Importance of Efficiency in Gear & Resupply⏱️ 36:05 – Nutrition Strategy: Ditching Sugar & Prioritizing Protein⏱️ 41:32 – Jeff & Stella Discuss the Pros & Cons of Sugar on Trail⏱️ 43:29 – The Art of Vlogging & Bringing the Audience Along⏱️ 49:11 – How Stella Creates & Edits Content on Trail⏱️ 55:26 – Stella’s Gear Breakdown (Pack, Tent, Sleep System)⏱️ 1:01:44 – The Evolution of Thru-Hiking & Climate Change’s Impact⏱️ 1:08:55 – Final Thoughts & Where to Follow StellaSubscribe to Substack: http://freeoutside.substack.comSupport this content on patreon: HTTP://patreon.com/freeoutsideBuy my book "Free Outside" on Amazon: https://amzn.to/39LpoSFEmail me to buy a signed copy of my book, "Free Outside" at jeff@freeoutside.com

On this episode of the Free Outside Podcast, we welcome Will Murray, a math teacher, coach, and elite runner who recently punched his ticket to Western States 100. Will shares his unique journey from growing up in Georgia as a baseball player to rediscovering running after college, transitioning from cycling to trail racing, and ultimately shocking the ultra world with a Golden Ticket win at Black Canyon 100K.Our Black Canyon Coverage: https://youtu.be/SO-6YkxWczM?si=IXEDglz96vCwI6p7Support me by shopping at Janji.com and Garage Grown GearTopics:🏃‍♂️ Will’s path to teaching and endurance sports🚲 How cycling shaped his ultra-running success🎓 Balancing coaching, dorm duty, and training at a boarding school🏔️ His Silver Rush 50 debut—placing second in his first ultra🔥 How he prepped for Black Canyon 100K and handled the Arizona heat🧠 The mental strategies and self-talk routines that powered his breakthrough🏆 What it felt like to earn a Golden Ticket and his plans for Western States 100Will’s story is a testament to balancing a passion for running with a full-time career. Chapters:00:00 – Intro: Meet Will MurrayJeff introduces Will Murray—math teacher, coach, 2:32 marathoner, and now a Golden Ticket winner to Western States 100.02:00 – Growing Up: From Baseball to RunningWill shares his early years in Georgia, playing baseball and discovering running in high school.04:30 – A Roundabout Path to TeachingHow Will went from working at a bike shop and guiding cycling tours in France to studying math and eventually becoming a high school teacher in New Jersey.07:00 – Finding His Way Back to RunningAfter college, Will rediscovered endurance sports through bikepacking but shifted to running due to time constraints.09:30 – Jumping Into Ultras: Silver Rush 50Why he picked Leadville’s Silver Rush 50 as his first ultra—and how he shocked the field by finishing second.12:30 – Competing at Chuckanut 50KTesting himself against elite competition like Matt Daniels, Francesco Pupi, and Zach Perrin, and learning from a tough day.14:45 – Leadville 100: First 100-Miler ExperienceThe highs and lows of Leadville, racing in the mountains, and the emotional finish under the night sky.17:00 – Dreaming of Western StatesHow Leadville fueled his desire to chase a Golden Ticket, and the logistics of making it happen with a full-time teaching job.20:00 – Training for Black Canyon: The "Artistic" ApproachWill's unique training philosophy—balancing structured workouts with an intuitive approach.23:30 – Preparing for the Heat: Ice Sleeves & Indoor Treadmill RunsSimulating Arizona’s heat while training in New Jersey, and the cooling strategies that worked.25:00 – Race Day at Black Canyon: Going All InHow he ran with the front pack, handled key decision points, and executed his mental strategy.27:45 – The Big Move: Passing Eli HemmingThe moment he secured his Golden Ticket, the decision to push instead of fade, and staying locked in.29:15 – Crossing the Finish Line: Reality Sets InThe shock and joy of achieving his dream race entry, plus the practical side of getting a Golden Ticket home.31:00 – The Aftermath: Teaching, Training, and What’s NextReturning to school as a Western States athlete, student reactions, and how he’ll prepare for June.34:00 – Racing Without Pacers & Crew StrategyHow his sister became an impromptu crew chief, and the last-minute aid station pit crew he didn’t expect.36:30 – Mindset Mastery: The Key to Ultra SuccessBreaking down "Decision Time", self-talk strategies, and how he stays mentally strong in long races.41:00 – Looking Ahead to Western StatesGoals for June, training adjustments, and balancing it all while still teaching.44:00 – Final Thoughts & Advice for Non-Pro AthletesWhy you don’t need to be a full-time athlete to compete at the highest level in ultrarunning.46:00 – Outro: The Journey ContinuesWill reflects on what’s next and his excitement for Western States 100.

I sit down with Kelly Newlon—runner, chef, agent, Nuggets fan, and all-around community builder. Kelly shares the journey of founding RAD (Real Athlete Diets), a business that blends her love for trail running and cooking, and how she went from feeding friends training for races to fueling elite athletes on FKTs and multi-day expeditions. We dive into what it takes to support endurance athletes, the challenges of meal planning for unpredictable cravings, and her work as an agent helping athletes navigate sponsorships and contracts. Kelly also shares insights into the outdoor industry, the growth of trail running, and the lessons she's learned from working with both brands and athletes.Find Kelly on Instagram: https://www.instagram.com/radboulder/If you're curious about the intersection of performance, fueling, and the business of professional trail running, this episode is for you!Support us by checking out Janji.com and telling them we sent you TakeawaysKelly Newlon combines her passions for cooking and running.The idea for Rad, Real Athlete Diets came from a personal need.Entrepreneurship requires saying yes to many opportunities at first.Nutrition plays a crucial role in supporting FKTs and athletes.Flexibility and adaptability are key in meal planning for athletes.Building relationships with athletes and brands is essential.Kelly emphasizes the importance of emotional growth for young athletes.She prefers a retainer system over a percentage-based payment model.Understanding both athlete and brand perspectives is vital in representation.Kelly aims to empower athletes to manage their own careers. Brands prioritize community, marketing, and performance.Understanding a brand's ethos is crucial for athletes.Performance metrics directly influence sales.Athletes should highlight their sponsors in their content.The trail running community is growing rapidly.New brands are emerging, creating competition.Live streaming is changing the landscape of races.Athletes need to maintain a day job for stability.The sport allows for various levels of participation.Respecting the history of the sport is essential.Chapters00:00 Finding Community and Passion03:09 The Birth of Rad, Real Athlete Diets05:57 Navigating the Challenges of Entrepreneurship08:56 Supporting FKTs: The Role of Nutrition12:02 The Chef's Approach to Athlete Support15:13 The Transition to Athlete Representation18:00 Navigating Relationships in Athlete Management33:38 Understanding Brand Values in Sports Sponsorship42:51 The Growth and Evolution of Trail Running50:47 Challenges and Opportunities in the Trail Running Industry01:00:39 The Realities of Being a Professional Athlete

In this solo episode of The Free Outside Show, I’m answering some of the biggest running questions I’ve been getting lately—especially around heat training, endurance nutrition, speed work, Ketones, Sodium Bicarbonate, and recovery. I break down the best strategies for sauna sessions, heat adaptation, and passive heat training, plus how to avoid overdoing it.subscribe to the podcast, patreon, and substack!I also dive into race-day and ultra running nutrition, covering carbs, hydration, and gut training so you can perform your best without bonking. And of course, I tackle the big question of speed work—how often should you do it, why social media makes it seem like everyone is always running fast, and how to actually train smarter (not just harder).What I Cover in This Episode:🔥 Heat training 101 – Sauna vs. passive heat, how long to stay in, and when to back off🥤 Can you drink water in the sauna? (Yes, and here’s why it won’t ruin your adaptation)⚡ Ketones: Are they worth the hype? (And why I’m still trying to find out)🍫 Ultra running nutrition – The 5 food groups you need to balance fueling🏃‍♂️ Should you do more speed work? (And why the internet is probably lying to you)🧊 Cold plunges – When they help, when they hurt🛑 Why bad workouts don’t mean bad fitness – RPE, effort-based training, and confidence👟 Winter running gear tips – Keeping your legs warm to avoid injuryThis episode is packed with practical training advice for trail runners, ultrarunners, and endurance athletes. Whether you're training for a 100-miler, marathon, or your next big FKT, this will help you train smarter, fuel better, and avoid burnout.If you found this episode helpful, please leave a 5-star review, subscribe on YouTube, and share it with a friend!📩 Got a running question? Drop it in the comments or email me!📺 Subscribe on YouTube for more ultra running and FKT content!📖 Check out my Substack for weekly training tips & insights!Sound Bites"RPE helps gauge effort in training.""Trust your training plan and stick to it.""Life stress affects training performance.""A 10-minute run is better than no run."Chapters00:00 Introduction to Heat Training04:13 Exploring Ketones and Recovery08:02 Nutrition Strategies for Endurance Athletes11:53 Understanding Perceived Exertion in Training15:58 The Importance of Cross Training20:09 Managing Life Stress and Training Adaptations22:03 Final Thoughts and Gear RecommendationsKeywordsheat training, ketones, nutrition, perceived exertion, cross training, life stress, endurance athletes, rate of perceived exertion, how to get faster, sodium bicarb

We're back with the most requested guest of the Free Outside Podcast—except it's just me requesting him. For his third appearance, Derrick Lytle joins the show to break down the Black Canyon 100K with the most in-depth, possibly inaccurate, but definitely entertaining preview out there. We discuss the dreamers and receivers of golden tickets, the state of ultra running rivalries (hint: we just ignited one), and why Hayden Hawks could still win this race from New Zealand. We also cover influencer participation (or lack thereof), how to look good for the live stream, and public domain excuses you can use if your race goes sideways. Other highlights include: 🔹 The five archetypes of Black Canyon runners 🔹 A deep dive into the best names on the entrants list 🔹 Wild predictions, race-day advice, and a discussion on whether Stringbean is actually vegan 🔹 Why Spring Energy should pivot to baby food and how the Jeffreys hold more influence than Ultra Runner of the Year If you were looking for a serious preview, you might be in the wrong place. But if you want satire, questionable facts, and maybe even the best Black Canyon coverage out there—we’ve got you covered. Chapters 00:00 Introduction to the Black Canyon Preview 02:59 Creating Unique Content at Black Canyon 05:56 Trail Running Rivalries and Drama 09:01 The Five Types of Runners 12:13 Golden Ticket Dreamers and Receivers 14:58 Influencers in Trail Running 18:03 The State of the Economy and Running Events 23:56 Predictions and Favorites for Upcoming Races 30:00 The Landscape of Ultra Running and Influencers 35:58 Advice for Runners: Nutrition and Strategy 43:03 Fitness Bravado: Intimidation Tactics at the Start Line 44:17 Analyzing Race Strategies and Performance 45:48 The Virtual Running Experience 46:52 Creative Excuses for Race Performance 51:34 The Importance of Presentation in Racing 56:29 Predictions and Insights for Upcoming Races 01:05:02 The Marketing Team for Hayden Hawks 01:06:17 Predictions for Hayden's Success 01:07:14 Women’s Ultra Running Contenders 01:08:58 Intriguing Stories in Ultra Running 01:11:01 Unique Names in Ultra Running 01:16:00 Celebrity Runners and Their Impact 01:20:41 Final Predictions and Closing Thoughts keywords: Black Canyon 100k, trail running, FKT, content creation, running rivalries, golden ticket, influencers, ultra running, race preview, running community, ultra running, race predictions, nutrition advice, fitness strategies, influencer culture, running, race strategies, virtual running, race performance, excuses, race predictions, ultra running, athlete insights, race presentation, Hayden Hawks, Hayden Hawks, ultra running, predictions, women's running, unique names, celebrity runners, race predictions

On today’s episode of the Free Outside Show, we’re joined by Grant Barnette—a thru-hiker turned Pro ultrarunner who has tackled some of the toughest races in the world. Grant has hiked the Appalachian Trail and Pacific Crest Trail, holds the DC Peaks 50 course record, placed 2nd at Grindstone 100, 5th at Speedgoat 50K, and was the third American at CCC at UTMB. Most recently, he signed a pro contract with Craft. Follow Grant online: https://www.instagram.com/runwithgrant/ We dive into how he transitioned from carrying a heavy pack on the PCT to discovering Angeles Crest 100 in middle of a thru-hike, his nomadic lifestyle living out of his truck while chasing FKTs, and his journey through ski mountaineering and backcountry adventures in Utah. He shares his take on training with a job, fueling strategies, sponsorships, and the challenges of race selection for the US Trail Team. Plus, we discuss the controversial selection process for the World Trail Running Championships, how social media and live-streaming influence race prestige, and what it’s like lining up next to Jim Walmsley at UTMB. Takeaways Grant Barnett has a rich background in trail running and ultra events. The transition from through-hiking to competitive running can be inspired by encounters on the trail. Living in a truck and pursuing a passion for running can lead to unexpected opportunities. Ski mountaineering offers a unique training method for ultra running. The importance of mentorship in outdoor sports is highlighted through Grant's relationship with Joey Campanelli. Media coverage significantly influences race popularity and athlete opportunities. Qualifying races for championships may not always reflect true mountain running skills. The culture of ski resorts can mirror the lifestyle of through-hikers. Nutrition and hydration strategies change drastically in winter sports. Community support and shared experiences are vital in the outdoor sports world. Wasatch 100 is a historic race but lacks hype. Experiencing a DNF can be deeply embarrassing. Bouncing back from a DNF is crucial for growth. The bond between twin athletes can be unique and supportive. Modern running science is complex and ever-evolving. Finding what works for your body is essential in fueling. Crew support can significantly impact race performance. The emotional toll of racing can be challenging to navigate. The evolution of race formats keeps the sport dynamic. Shoes and gear have advanced significantly in recent years. Chapters 00:00 Introduction to Grant Barnett and His Achievements 02:55 The Journey to Trail Running 06:04 Life Changes and New Beginnings in Salt Lake City 09:05 Trail Names and Film Appearances 12:05 Ski Mountaineering and Training Techniques 15:02 World Championship Disappointments and Race Qualifiers 26:09 The Legacy of Wasatch 100 29:11 The Evolution of Golden Ticket Races 32:57 The Emotional Toll of DNF 35:31 Bouncing Back: Success at DC Peaks 37:20 The Unique Bond of Twin Athletes 39:11 Navigating Modern Running Science 44:17 The Importance of Crew Support Subscribe to Substack: http://freeoutside.substack.com Support this content on patreon: HTTP://patreon.com/freeoutside

🔥 Jamil Coury vs. Kevin Russ – The Battle for Local Legend! 🔥 In this episode, I catch up with Jamil Coury and Kevin Russ—while they’re literally running back and forth on a 0.22-mile Chipotle Strava segment in Tempe, Arizona! These two endurance athletes have taken on the wildest challenge in sports right now: logging the most segments in January to win free Chipotle for a year. 🏆🌯 Jamil, the founder of Aravaipa Running, and Kevin, a thru-hiker, ultra-endurance athlete, and videographer, are putting in insane mileage—think 70-mile days on the same stretch of pavement—as they battle for the title. I interviewed them remotely while they were mid-run, giving you a raw, live look into their mental and physical grind. 🚀 What’s in this episode? ✔️ The Chipotle Local Legend challenge explained ✔️ Jamil’s daily grind of running + working + parenting ✔️ Kevin’s crazy 261-mile week and strategy to stay ahead ✔️ The friendly but fierce rivalry between these two ultra competitors ✔️ Jamil’s truck getting towed (sacrifices must be made!) ✔️ Their content battle—who’s winning the YouTube war? ✔️ Strategies for the final day and whether a tie is possible 📲 Follow Jamil & Kevin’s journey: Jamil Coury:  @runsteepgethigh  Kevin Russ: https://www.instagram.com/kevinruss/ 💥 Support the Show! Join me on Patreon for exclusive content: patreon.com/freeoutside Check out my YouTube for quick-hitter training & FKT updates: @FreeOutside  🛒 Shoutout to Janji! Use Janji Vortex Gloves and beanies to survive winter running Subscribe to Substack: http://freeoutside.substack.com Chapters 00:00 The Chipotle Challenge Begins 12:48 Interview with Jamil Curry 25:23 Insights from Kevin Russ keywords: Chipotle challenge, running rivalry, Jamil Coury, Kevin Russ, ultra running, local legend, Strava, endurance sports, competition, content creation

I’m joined by Ken Seals, the creator of The Ultra Minute on Substack, for an exciting and wide-ranging episode of the podcast! Fun fact: a hurricane is what led Ken to running. We dive into the trends we hope to see emerge in 2025, bold predictions for the future of ultrarunning, and some of the key happenings during the sport’s so-called “off season.” Find the Ultra Minute on Substack: https://ultraminute.substack.com/ This conversation covers a little bit of everything: the rise of longer races like Cocodona and their growing appeal, what we can expect at Western States this year (and why it might be one of the most exciting editions yet), and the evolution of ultrarunning media. Ken also shares insights into his own journey, from thru-hiking the Appalachian Trail to starting The Ultra Minute. We talk about the impact of sustainability and technology on gear, how science and data are changing the way athletes train and recover, and why platforms like Substack and YouTube are becoming essential tools for athletes to tell their stories and connect with fans. Takeaways Ken Seals transitioned from mountain biking to ultra running after losing his bike in a hurricane. The Ultra Minute newsletter was created to provide concise updates on ultra running for busy fans. Substack is gaining popularity among ultra runners as a platform for storytelling and community engagement. David Roach's rise in the ultra running scene is creating a compelling narrative for the sport. The importance of unbiased reporting in sports journalism is emphasized in the context of ultra running. Athletes are beginning to use Substack to share their personal journeys and connect with fans. Nutrition and recovery are becoming increasingly important topics in ultra running performance. The conversation highlights the potential for science to improve training and recovery in ultra running. The dynamics of team structures in ultra running differ significantly from cycling, impacting athlete support. The discussion suggests that the future of ultra running may involve more athlete-driven content and storytelling. Personal stories in ultra running can inspire others to share their journeys. Content creation around races can elevate the sport's visibility. Emerging competitors bring fresh narratives to the ultra running scene. Longer distances are gaining popularity and changing the competitive landscape. Athletes are increasingly using their platforms for advocacy and social issues. The dynamics of competition are shifting with new athletes entering the field. The storytelling aspect of races can enhance viewer engagement. Sustainability and product longevity are becoming key focuses for brands. The rise of AI and tailored training plans may change how athletes prepare. The potential for betting on ultra running could reshape the sport's audience. Chapters 00:00 Introduction to Ultra Running and Substack 09:14 The Rise of Substack in Ultra Running 36:14 David Roach vs. The World: A New Rivalry in Ultra Running 39:52 The Impact of Personal Stories in Ultra Running 43:40 The Future of Content Creation in Ultra Running 47:40 Emerging Competitors and Storylines in Ultra Running 53:35 The Rise of Longer Distances in Ultra Running 57:17 Hot Takes and Predictions for the Upcoming Season keywords: ultrarunning, Substack, David Roach, trends 2025, ultra running news, athlete stories, heat training, nutrition, supplements, community, Ultra Running, Western States, David Roach, Content Creation, Emerging Competitors, Long Distance Running, Predictions, Athlete Stories, Trail Running, Race Coverage

In this episode, I sit down with Brooke Bjorge, the owner of Grit Sports Nutrition and an athlete herself, to dive into the critical role of sodium in endurance sports. We cover everything from the dangers of hyponatremia and how to avoid cramping in an ultramarathon, to the differences between sodium citrate and sodium chloride and why it matters for performance. Brooke also shares insights on sweat testing, building personalized hydration plans, and navigating the high-carb fueling trends in endurance racing. Whether you're training for a thru-hike, tackling a 100-miler, or just want to optimize your performance, this conversation is packed with practical tips and science-backed strategies. Follow Brooke: https://www.gritsportsnutrition.com/ takeaways Sodium is crucial for muscle contraction and cognitive function. Hyponatremia is more common than hypernatremia among athletes. Sodium citrate is better absorbed than sodium chloride. Athletes should aim to replace 60-90% of sodium losses during events. Sweat rate testing is essential for developing hydration protocols. Sodium intake can be adjusted based on environmental conditions. Recovery nutrition should include protein, carbs, and fats. Weight loss goals should not compromise athletic performance. Carbohydrate intake should be individualized based on athlete size and needs. Post-exercise hydration is critical for recovery. Sound Bites "Most people run the risk of consuming too little." "Sodium is in charge of so many essential functions." "Sodium citrate is much better absorbed by the body." "You want to replace 60 to 90% of sodium losses." "You don't want to go overboard either." "You can only right the ship to a certain extent." "Not everybody needs more carbs." "Recovery fueling and hydration is huge." Chapters 00:00 The Importance of Sodium in Athletics 03:08 Types of Sodium and Their Absorption 06:05 Sweat Rate and Sodium Replacement 09:13 Developing a Hydration Protocol 12:06 Methods of Sodium Ingestion 15:01 Addressing Sodium Deficiency During Events 17:52 Carbohydrate Intake and Performance 21:00 Navigating Weight Loss and Performance 23:49 Post-Run Recovery Strategies keywords: sodium, sports nutrition, endurance athletes, hydration, sweat rate, sodium replacement, electrolyte balance, carbohydrate intake, weight loss, recovery