Recently, our friend and trail culture advocate, Bob Crowley, was appointed as President of ITRA, International Trail Running Association.  Bob helps The Nation understand more about this little known organization that we SHOULD know about and support.  ITRA's values mirror our shared values of authenticity, humility, fair play, respect, solitary, and teamwork.  Not only can it represent our collective voice, but can help race directors and individuals alike.  The basic membership is free so please sign up to strengthen our voice and protect our culture.

EP 467: ITRA: An Organization that Can Protect Our Trail Community

Trail Runner Nation is devoted to sharing knowledge and advice to the trail running community - from beginners to the pros! We offer tips and discussion regarding race nutrition, pacing strategy, mental focus and much more from well-respected members of the trail community.

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Health & Fitness

Running

Today, we're excited to have a returning guest, Dr. Stefanie Flippin. Not only is Stefanie a board-certified foot and ankle surgeon with a private practice, but she’s also an elite trail runner, an accomplished coach, a freelance writer, and the host of the Making Strides podcast.  Stefanie helps us understand GI distress. We’ll explore what causes gastrointestinal discomfort during running, how to address it when it happens, and strategies for preventing it. Whether you’re training for your next ultra or just trying to enjoy your daily jog without discomfort, this discussion will offer valuable insights. Find out more about this episode's sponsors:  Janji CurraNZ Arc'teryx  Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage  

EP 674: Gut Check: Managing GI Distress

  Everything starts with foot health, with your contact with the ground.  Your body relies on that first bit of sensory information, so up that kinetic chain, all the way through the shin, the knee, the hip, the low back, the torso, all the way up to the brain." Fitness expert and seasoned endurance athlete, Mark Sisson delves into the crucial link between foot health and overall mobility, underscoring how vital feet are in athletic activities like walking and running. He points out that proper foot function not only wards off injuries but also enhances performance. Highlighting his minimalist footwear company, Peluva, he emphasizes shoes that offer both protection and a natural ground feel. Sisson critiques early minimalist designs for their flawed execution that led to injuries and discusses the swing towards maximalist shoes, cautioning against their over-cushioning. Throughout, he champions minimalist shoes as a means to strengthen feet and support an active lifestyle.      Takeaways   Foot health is crucial for overall mobility and longevity.  Proper foot function can prevent injuries and improve athletic performance.  Minimalist footwear that provides ground feel and protection is beneficial for foot health.  Bunions are not necessarily genetic and can be improved with proper foot care.  Maintaining foot health is essential for an active and independent lifestyle. The original concept of minimalist footwear was a great idea, but the execution was poor, leading to injuries.  Proper running form is crucial, and footwear can either support or hinder it.  Excessive cushioning in running shoes may have drawbacks and can impact running efficiency.  Walking is an important activity for foot health and overall fitness.  Minimalist footwear can be a valuable tool for foot strengthening and improving foot health.   Learn more from Mark:   Primal Kitchen  Peluva  "Born to Walk", Mark's latest book will be availalbe fall 2024  Find out more about this episode's sponsors:  Janji Ketone IQ AG1 MetPro  Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage   

EP 673: It Starts with the Feet

Have you ever found yourself staring at your running shoes, willing yourself to lace up and step out the door? Or perhaps, midway through a run, questioned what keeps you moving forward? Today, we're talking about the heart of what fuels us and how to harness that drive every day. Key Takeaways  Listen to Your Body: Tuning into your physical and emotional state can guide your running motivation. Plan Your Runs: Mark your calendar for runs to treat them as non-negotiable appointments. The Power of Company: Running buddies not only make the miles more enjoyable but also hold you accountable. Confidence Through Preparation: Remind yourself of the hard work behind you to push through challenging runs. Start Small: 1>0 - Overcoming the inertia of starting is often the hardest part. Begin with manageable goals. Reward Yourself: Whether it’s new running gear or a favorite treat, rewards can be powerful motivators. Embrace the Runner Identity: Identifying as a runner can fundamentally shift your motivation and discipline. Explore and Enjoy: Varying your running routes keeps the journey exciting and refreshing. The Right Tune: Motivational music or engaging podcasts can be the perfect companion for your runs. Prep Your Gear: Lay out your running attire and gadgets in advance to smooth the path out the door. Rest vs. Laziness: Distinguishing between the need for recovery and procrastination is key to sustained running success.  Find out more about this episode's sponsors:  Janji CurraNZ Lumen  Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage  

EP 672:  Running on Motivation: Tactics to Move

  Coach Ian Sharman joins us on The Nation to unravel the nuances between durability and stamina in the realm of endurance running. With stamina framed as the ability to resist fatigue and durability as resilience against fatigue's cumulative toll, the discussion delves into the critical roles of pacing and mental strength. The conversation also touches on how specific training enhances durability and why a strategy of starting slow can be key to energy conservation. Ian sheds light on the tactical merits of power hiking on inclines and the vital skill of adaptive decision-making mid-race. Further, he shares insights into managing effort and overcoming frustration, the advantages of blending running with hiking on ascents, and the pitfalls of an overly brisk start. The dialogue emphasizes experience's role in refining both stamina and durability, alongside the significance of redefining success through personal growth. Ian also reflects on the ongoing potential for improvement in seasoned athletes, the importance of mindfulness and self-paced racing, and how coaching can fast-track development and learning.     Find out more about Ian and his other coaches at SharmanUltra.com Find out more about this episode's sponsors:  Janji HVMN AG1  Bolotor Podcast   Become a Patreon supporter to receive quarterly givebacks from us.   

EP 671: Balancing Stamina and Durability

This episode is part 2 in a discussion around the book, 'Outlive: The Science and Art of Longevity' by Dr. Peter Attia. In this episode we disect chapters  9: Chasing memory: understanding alzheimer's disease and other neurodegenerative diseases 10: Thining tactically: Building a framework of principles that work for you and 16: The awakening: how to learn to love sleep, the best medicine for your brain.  Adam Kimble rejoins us from part 1. The conversation spans the significance of exercise, the nuances of nutritional biochemistry, the restorative power of sleep, and the delicate balance of emotional well-being. We also touch upon the critical roles of community, relationships, and a strategic approach towards health and longevity. The episode is packed with actionable insights, emphasizing exercise as a cornerstone for warding off cognitive decline, the benefits of complex physical and mental activities, and the underrated impact of sleep, dental health, and sauna usage. Links:   Part 1 Decoding Longevity: Lessons from 'Outlive' Learn more about the Epworth sleepiness scale Listen to our  episode about Dr. Matthew Walker's book on Sleep Learn more about Adam and his coaching HERE  Find out more about this episode's sponsors:  Janji HVMN Defender  Bolotor Podcast  Become a Patreon supporter to receive quarterly givebacks from us.

EP 467: ITRA: An Organization that Can Protect Our Trail Community

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