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The road from an Okinawan family dojo to the rocky spine of the Northeast isn’t as long as it looks. Meet trail runner and former Muay Thai athlete Niko Teller, a blue-collar UPS driver who turns daily mileage, discipline, and gritty terrain into real speed. We dig into how martial arts forged his mindset, why hips are the hidden engine for climbing and descending, and how he built technical downhill confidence on the Appalachian Trail, in the Catskills, and across the White Mountains.

We break down the Northeast short-trail scene—from Chocorua to the Baldface Scramble—and why these 20 to 30K courses deliver as much vert and skill demand as some ultras. Nico explains how he trains when the “mountains” are 400 feet high, stacking hill repeats, AT long runs, and gravel bike cross-training to stay durable. Then we go deep on his JFK 50 game plan: smooth execution on the AT, a mid-race shoe swap into road foam, and a 6:30–6:40 towpath pace target backed by a simple fueling strategy of 90 grams of carbs per hour with Neversecond gels and mostly water in cool temps.

We also unpack the hard lessons from Run Rabbit Run 100 in Steamboat—cold, hail, and a cranky Achilles—and how finishing on a tough day built more confidence than any PR. Niko shares why jiu-jitsu keeps him humble, how coaching with Fastquatch helps working athletes find balance, and what’s next: Black Canyon 100K speed, a Cocodona waitlist gamble, and winter goals on the track with a sharper mile and 5K.

If you love Northeast trail running, JFK 50 strategy, technical downhill tips, or blue-collar training that actually fits a busy life, this conversation will feel like a map you can use tomorrow. Subscribe, drop a review, and share with a friend who’s eyeing a fast towpath split or their first White Mountain scramble.

Follow Niko on IG - @nikolassuave

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