Trail Runner Nation

Andy Jones-Wilkins joins to talk about seven simple rules to consider for a successful long run. This list is not comprehensive and we may have follow up episodes.

1. Don't run a single hill (the definition of a hill varies by fitness level)
2. Run all downs, (unless the hill taxes the knees, quads, or risk a fall)
3. Start early with a purposeful walk/run rhythm. Keep the body fresh, do not put yourself in a catch up position. EVERY time you shift from a run to a walk, use this mantra, "Walk with purpose!" Walking with a purpose is effective and a strategy.
4. Manage the aidstations, show up with a plan. . Let a volunteer fill your hydration. Next, take care of your gear and medical. Select your fuel, eat it as you walk out. (No loitering) You cover an enormous amount of ground when you purposefully walk.
5. Monitor anything that feels slightly off; calories, hydration, electrolytes, salt on face, salt on shirt, color of urine, cramping, stomach, apply lube to anything hot (chaffage) and listen to negative mental chatter. Negative chatter is your body's way of telling you that you need to change something, if you push through the early warning sign, catastrophe is around the corner.
6. Give yourself permission to back off your effort and recapture anything that isn't working or needs correcting. Most issues can be solved by backing off the pace. Give it time and you can return to your gameplan. SCOTT has a story for this one
7. Trust your math. Stay with your plan. Worrying requires energy. You need that energy to finish the run. (Do all the math before the run)And share it with your crew/pacer

Don's video from Moab 240 we mentioned

Hire Andy as a coach! or check out his weekly Tap Room at iRunFar

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Trail Runner Nation began in November of 2011 with a singular purpose or WHY: To share knowledge with our Nation of runners that will help them become better runners, run longer. In this candid conversation, Don and Scott talk about how this WHY was formed and how it has guided the podcast: from choosing guests and topics.

We credit this clarity to a book by Simon Sinek, "Start with Why". We highly recommend it to everyone that might be looking at life or projects that are a little blurry. As an appetizer, please watch Simon in his 18-minute Ted Talk from 2010.

Please consider supporting these great partners of Trail Runner Nation that sponsored this episode:

• Janji
• UCAN

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Kilian Jornet, 33, is one of our generation's greatest endurance athletes. He is a six-time Skyrunner World Series champion, and has stood atop the podium at trail races around the wold, most notably the Ultra-Trail du Mont-Blanc, Western States Endurance Run, and Hardrock Hundred Mile Run. Jornet has set fastest known times on mountain peaks from the Matterhorn to Mont Blanc and holds numerous ski mountaineering records.

Guest Hosts Anna Frost and Stephanie Howe speak with Kilian from his home in a quiet Norwegian village where he lives with his wife, noted trail racer Emilie Forsberg, two daughters, a labradoodle, eleven sheep and a menagerie of farm animals.

You will find that Kilian is humble and thoughtful. You will find out where he ranks a 24-hour track run on his "fun scale". He is passionate about our environment and brining up his family and teaching future generations about how to keep the planet safe.

Check out Kilian Jornet Foundation

Please check out our partners for this episode:

• XO Skin
• UCAN
• PATH Projects

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One thing most runners have in common is that we will inevitably puke: literally and figuratively. How do you react to these situations? Dr. Rob Bell is a certified Mental Performance Coach with years of academic research and real-life coaching experience. He will help us to put these situations into perspective, frame them and then use them to propel us to improved performance and fulfillment.

Dr. Rob Bell's seventh book, Puke & Rally: It's Not About the Setback, It's About the Comeback

Check out

• Dr. Rob's web site
• Puke & Rally web site
• His podcast, "15 minutes of Mental Toughness"

Find him at

• Twitter
• Facebook
• Instagram
• YouTube

Thank you for all our partners. This episode is brought to you by

• XO Skin
• Goodr

If you like this episode and would like to support us with a gel or two, visit our Patreon link

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Badwater 135 mile race is dubbed the world's toughest footrace. It begins at the lowest elevation in the USA (280 feet below sea level) and runs over three mountain ranges in the blistering heat of Death Valley, climbing 14,600' to end at the portal to Mt. Whitney. Some of the greatest ultra runners have run this race. This was Sally McRae's second attempt. In 2018 she finished a personal-disappointing seventh place. This year she won and won big. She joins co-host Krissy Moehl to discuss her training journey, what drove her to the win and how she is recovering.

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Joe Grant has run and raced around the world and created some amazing adventures in his home state of Colorado. Guest hosts Anna Frost and Stephanie Howe find out more about what makes Joe tick and why he feels running is an art.

• Joe's move, The Middle Way
• Find out more about Joe's adventurous life
• Joe's adventure to bike to and then summit all of Colorado's 14ers (peaks that are over 14,000' in elevation)

• Anna's web site
• Anna's Trail Run Adventures
• Stephanie's web site
• Stephanie's Threshold Expeditions

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Our Coaches, Krissy Moehl , David Roche and Ian Sharman join us to talk about some of the lessons that were learned from the 2021 Western States 100 race that might help you improve your performance.

You can find out more about Krissy: - Krissy Coaching services - Krissy's book, "Running your First Ultra"

Ian Sharman can be found at - Sharman Ultras coaching services - Ian's podcast, "PodiumRunner Endurance Podcast"

David's stuff - David and Megan's coaching at SWAPRunning - Their book, "The Happy Runner" - David and Megan's podcast, "Some Work, All Play"

Visit our partners XO Skin - get 15% off with code "TRN" Run The Alps - guided and self-guided support tours of the Alps and Dolomites!

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Mimmi Kotka is a world class runner that lives part-time in the Chamonix Valley with her husband Toni and dog Enzo, giving tours of the mountains at Run the Alps. Mimmi has won or been on the podium at a number of major trail races around the world. That list includes first place at the 101 km CCC and 121 km TDS races in Chamonix, France. She is a member of the Swedish National Ultrarunning Team.

Mimmi isn't just a trail runner, either. She also has an advanced degree in Nutrition, and is a partner in Moonvalley. She has a fun sense of humor, and always has interesting insights to share on trail running.

Mimmi joins Anna and Stephanie to talk about her passions, her unconventional lifestyle and her struggle and triumph over RED-S (Relative Energy Deficiency in Sport)

• Stephanie's web site
• Stephanie's Threshold Expeditions
• Anna's web site
• Anna's Trail Run Adventures

Make sure to get your FREE sample pack of UCAN by clicking HERE

Check out the trail-designed PATH Projects gear

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This week's podcast (Friday) will be hosted by two of our favorite guests, Anna Frost and Stephanie Howe.

Be sure to check out these links to their coaching and their events coming up:

• Stephanie's web site
• Stephanie's Threshold Expeditions
• Anna's web site
• Anna's Trail Run Adventures

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It is no surprise that world-class athletes couldn't get to their level without a strong mental game. It could be argued that you need a strong mental game to push beyond your personal limits to a new plateau.

Recent research reveals exactly how they do it - and now we can learn that formula and incorporate it into our athletics and other areas of our lives.

Noel Brick, PhD, research phycologist of endurance athletics and Scott Douglas, contributing writer for Runner's World, co-authored the titled book and help us understand how we can learn from these athletes to improve our performance on and off the trail.

Last week to register to win 1 of 10 pair of BOA Fit System powered La Sportiva Cyklon shoes.

Get 15% off XO Skin gear HERE by using code TRN at checkout

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