Don and Scott review the podcasts from 2019 and the many amazing guests that have joined us and helped us become better, smarter, more efficient runners.  What were your favorite gold nuggets?

EP 450: What Did We Learn in 2019

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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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. 

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 670: Part 2- Decoding Longevity: Lessons from 'Outlive'

What are some of your biggest fears when running alone? How can technology transform your running experience into a safer, more connected journey? Discover the answer with Dena Lewis and the innovative Running Mate app in this episode of Trail Runner Nation. Dena Lewis is the visionary founder and CEO of Running Mate. She shares her personal journey through the challenges of harassment and assault while running, a journey that sparked the creation of the innovative Running Mate app, a real-time solution for runner safety and companionship. To add some perspective, one of Don's daughters, Alyssa, joins as she is preparing for her first marathon. Find out more about her business, Blues Beauty Bar or listen to her podcast  Estheticians Unhinged Learn more by following Running Mate on Instagram Find out more about this episode's sponsors:  Janji AG1 Defender  Become a Patreon supporter to receive quarterly givebacks from us.

EP 669: Safety, Innovating Runner Security

In this episode, Scott and Don play a type of true or false game with frequent guest Alex Hutchinson.  Play along as Scott and Don try to predict the outcomes or findings of the article without reading it.  They discuss various articles that Alex has written about in his Outside Online column, Sweat Science about and reveal whether they are true or false. We discuss various topics related to running, including foot core training, altitude training, and the durability of super shoes. Here are the articles we discussed:   Can Strength Training Protect You from Running Injuries?  Running's Latest Secret Brain Ingredient is Oxytocin  How Long do Super Shoes Last?  10 Rules for Altitude Training  Check out Alex's web site If you haven't read one of the best books for runners, "Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance", you need to follow these steps:  Buy and read the book Listen to  Part 1 - where we talk about the Unforgiving Minute, The Conscience Quitter, Heat, and Belief Listen to  Part 2 - where we talk about the Central Governor Thoery, Pain and Training the Brain Listen to  Part 3 - where we talk about Oxygen, Fuel, and Zapping the Brain Listen to  Part 4 -our first Episode with Alex where he comes on and talks about the entire book  Find out more about this episode's sponsors:  Janji HVMN Defender  Become a Patreon supporter to receive quarterly givebacks from us.

EP 450: What Did We Learn in 2019

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