Trail Talk by Rock Creek Runner

By Doug Hay | Trail and Ultra Running Advice | Training Tips and Strategies

What's Trail Talk by Rock Creek Runner about?

Bite sized trail and ultra running advice, training tips, and trail stories for runners of all abilities. Come away from every episode with practical advice you can start using immediately.

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Trail Talk by Rock Creek Runner episodes:

01.01.2019
Embracing the Seasons
We're runners, we love to run. So what happens when we suddenly don't find that joy in logging miles anymore? In today's episode, I share my story of getting lost, and how I've embraced the season of being lost.
11.02.2017
New Series, Updates, and What I've Been Up To
Where have I been and what happened to Trail Talk? Here's your answer. Plus, a new mini-series starting next week! Woo!
08.18.2017
How to Run a "Training" Race
Most plans for endurance events include training or practice races of a shorter distance ahead of your main goal race. In my opinion, these are the most important runs on your schedule. But how do you attack a race... that...
07.18.2017
No Time to Run (Plus, Who You Are)
I have no time to run. Or at least that's the excuse I tried to pull on my wife the other day. In today's episode I share her response, and what it means for us as runners. Plus, results from...
06.22.2017
Confession: I Ran Just 24.5 Miles in the Past 4 Weeks
Real talk with Doug Hay. What to do when running is no longer fun.
05.25.2017
Evaluating My Training: What I Learned from the Past 5 Months of Running
Back in January I wrote a post called "How I'm Training for a 100K Ultramarathon with a Newborn," where I outlined five strategies that would keep me on track while significantly reducing time spent on the trail. So, did it...
05.11.2017
Bill Sycalik on Running a Marathon in all 59 US National Parks
Can you imagine visiting all 59 US national parks in the span of just over a year? Now how about running a full marathon in each one of them? When I first heard about Bill Sycalik's Running the Parks...
04.13.2017
4 Things I Wish I Knew Before My First Trail Run
Looking back, there are a number of things I wish I had known going into my first trail run. Lessons or advice that would have saved me a lot of time, energy, and frustration. Here are the top four.
03.16.2017
My Secret Tool: The Running Mantra
Words are powerful. They can rally crowds, inspire greatness, and get you out of a terrible funk halfway through a run. Several years ago, while out on a 30-mile training run, I found myself repeating the phrase, "You can do...
02.10.2017
When Running Failures Turn Into Lessons
Sometimes a race just doesn't go as planned. That's the hard reality of training for and racing an ultramarathon. And it's what you do with those failures and setbacks that make or break you as a runner. In today's episode...
01.25.2017
Why Your Next Big Run Should be a Self-Supported Adventure (Not a Race)
Tired of the increasing entry fees? Didn't get into your dream race's lottery? No worries, run a self-supported adventure instead. Today I talk about why I'm moving some races off my calendar this year and instead focusing on epic adventures....
11.28.2016
Trail Q&A: Running Shoes and Everyday Nutrition
At the end of each episode of Trail Talk, I invite listeners to submit questions or topics. Usually I respond quickly on Twitter or email to any questions, but sometimes they're topics I believe most runners could benefit from discussing....
11.17.2016
Coach Greg McMillan and Rebecca Shultz on Running Form and the Lumo Run
Running form ... incredibly important for efficiency, injury prevention, and endurance, but difficult to measure and evaluate on your own. In today's episode I chat with Coach Greg McMillan and Rebecca Shultz, the Product Researcher and Designer, and Biomechanist at...
11.03.2016
How to Train for and Race a Multi-Day Stage Race with Heather Hart
A few months ago I got a tweet from a listener asking, "About to start training for my first stage race. What tips do you have for training and racing for multiple days?" Not confident enough to answer it without...
10.20.2016
How to Have Your Best Winter of Training Yet
Winter is coming. The dreaded dark, cold, damp days of winter. After a summer of long miles and race goals, your body and mind start to crave a break from running. Add travel, holidays, and cold to the mix, and...
10.06.2016
The Highs and Lows of a First 50K: Paul's Recap
Last week we heard Paul Gwynn Garrity's transition from never running to training for the Table Rock 50K, his first ultramarathon. This week I've asked Paul back on to recap his race. To share what went right, what went wrong, and...
09.22.2016
Paul Gwynn Garrity on Becoming a Runner and Training for His First 50K Ultramarathon
Less than two years ago -- at a family Christmas gathering -- I was approached by my cousin's husband Paul. "I want to train for a half marathon," he said. Music to my ears. I responded with the usual questions...
09.01.2016
S4|E4 How to Finish Strong (And Fast) In Your Next Ultramarathon
Continuing along with the season of speedier ultramarathons, this week we talk about finishing strong and fast during your next big race. Finishing strong means running smart for the first half, and training well for a tough second half. Both...
08.17.2016
S4|E3 Aid Station Best Practices: How to be Efficient and Effective During Your Next Ultramarathon
Aid stations are your lifeline during an ultramarathon. They're where you restock, refuel, and rejuvenate your mind, body, and spirit. But if you're not careful, they can also be a major time suck. In today's episode I discuss how to...
08.04.2016
Can You Cram For a Race? Last Minute Training Advice
Have you ever found yourself just a few weeks out from a race without having done the full training? I know I have. So what do you do? You could sit it out ... or you could cram. Just like...
07.21.2016
S4|E1 The Need for Speed: An introduction to Season 4
And we're back with the first episode to Season 4! This season is all about speed, speed, and more speed. Being a speedy runner is about more than just learning how to run quickly, and in today's episode, you'll find...
07.07.2016
What I Eat During a Marathon, 50K, 50-Mile, 100K, and 100-Mile Ultramarathon
"What do you eat during a race?" That's a question I get all the time, but the answer is never straight forward. In an attempt to give a basic understanding of my approach to mid-race nutrition, I share my strategy...
06.18.2016
Coach Jeff Gaudette on Strength Training for Injury Prevention
Ask a runner what they fear most and chances are it will be injury. Injuries can derail training and bust up a race goal before you even toe the line. Who wants that? But for some reason the majority of...
06.01.2016
S3|E6 Racing Lessons from a 100 Mile Ultramarathon
Sometimes the best way to learn about racing is to run a race, and after the recent Thunder Rock 100 miler, I have plenty of advice to share. In this episodes I share what went right, what went wrong, and...
05.10.2016
S3|E5 Stephanie Marie Howe on Race Nutrition and Fueling
10 days! That's how long I have before my next 100 mile attempt. With race day fueling and nutrition on the brain, I decided to reach back to an older interview with elite ultrarunner Stephanie Marie Howe, which I recorded...
05.03.2016
S3|E4 Surviving the Racing Dip
Today I tap into a lesson learned from studying abroad, of allthings, and get down and dirty on how to survive the dreaded RacingDip. You know, that low point each race when you swear off everracing again...
04.26.2016
S3|E3 What the Race Director Wants You to Know Before Running an Ultramarathon: An Interview with Sid Garza Hillman of the Mendocino Coast 50k
Last weekend I ran the Mendocino Coast 50k in California, and had the rare opportunity to get a behind the scenes look at what goes in to putting on such a long race. In today's episode I sit down with the hilarious race...
04.14.2016
S3|E2 5 Tips to Master Race Week Preparations
In my opinion, the race starts well before runners take off from the line. The preparations you make during the days leading up to the race have a direct effect on your race day performance. In today's episode, I give you 5 tips...
04.06.2016
S3|E1 Creating Your Own Luck (A Season 3 Introduction!)
Welcome to Season 3 of Trail Talk! This season is all about racing: Racing strategies, nutrition, pacing, and so much more. In today's episode, we kick things off by talking about luck. More specifically, how to create your own luck, so...
02.26.2016
S2|E7 The Truth About Training (And How to Move Forward from Setbacks)
On this final episode of season two, we're wrapping up the topic of training with a doozy... I reveal what I believe to be the truth about training (and it's kind of depressing, I must admit), how to make running a...
02.16.2016
S2|E6: How to Avoid the Mid-Training Slump
And no, this is not just another "mix up your routine" list. There's nothing worse than the mid training slump ... you know, when the excitement fades and you still have weeks until race day. In today's episode, I share my...
02.11.2016
S2|E5 Crowdsourced Training and Racing Advice
What happens when you ask the internet for training and racing advice? Well, have a listen and you'll find out. In today's episode I crowdsourced advice from all my online running networks, and have a good time sharing some of those...
02.02.2016
S2|E4: What it Means to Treat a Long Run Like a Practice Race
We've all heard the advice to treat long runs as a practice for race day. But what does that really mean? In today's episode I explore exactly what you should "practice" for race day, and how to go about doing just...
01.19.2016
S2|E3: The 6 Parts of Your Training You Should Quit Ignoring
Let's face it, there are certain aspects of our training that we focus on more than others. It's only natural to put more importance on certain tactics. But I've noticed a disturbing trend that runners are ignoring a few key parts...
01.12.2016
S2|E2: Why Trail Runners Should Run Roads
Yup, that's right. This episode is all about road running, and why trail runners shouldn't be afraid of a few road miles. I talk the benefits of road running for trails runners, and 4 road workouts you should incorporate into your...
01.05.2016
S2|E1: How to Support Your Running Goal (And Why Talk Talk was a Bust)
Yes! Trail Talk is back with season 2, and this season is all about training. More specifically, How to Take Your Training to the Next Level. In this first episode, we talk about how I screwed up the last season...
11.06.2015
How to Travel and Camp Before an Ultramarathon
In just a few hours I'll load up the car and head down to North Georgia for the Sky to Summit 50k. Traveling to a race introduces a number of extra logistical challenges, and camping the night before like I...
10.13.2015
6 Principles of Base Building for Endurance Runners
You don't need no stink'n base building, right? Wrong. In today's episode, I discuss the importance of a base building cycle before your next training plan starts, and the 6 principles I follow to make sure it's worth my time....
09.25.2015
My 6 Biggest Ultramarathon Mistakes
Last week I got a tweet from a listener with what I thought was a simple question: "What was your biggest ultramarathon mistake, and what did you learn from it?" Thinking it would make for a good topic for Trail Talk, I...
09.09.2015
What I Do Before a 50k Ultramarathon
Just a few days out from my next 50k, this episode is all about final preparations. What my taper looks like, how I get the mind primed and ready to race, and how I approach pre and mid race nutrition. I...
08.21.2015
Karl Meltzer on Trail and Ultrarunning Basics
Oh man, I just talked to a legend, Karl "Speedgoat" Meltzer, and now I'm sharing it with you. In today's episode, we're breaking Trail Talk tradition with an interview from the Speedgoat himself. In this interview, we talk mountain running, newbie...
08.14.2015
How to Schedule Your Weekly Mileage
In between training plans and don't know what to do? While it might be the easiest route, the last thing you want to do is get in the habit of running laps around your house. Unfortunately, that's where most people start....
08.07.2015
How (And Why) to Master the Art of Trail Running at Night
Let's be honest, we're all a little scared of the dark. Especially when we're deep into the spooky forest! But trail running at night can be a lot of fun, a good way to mix up your routine, and a required...
07.31.2015
4 Steps to Building a Consistent Running Routine on a Busy Schedule
Let's face it, we're all busy. And when you're busy, running is one of the first things to go. In today's episode, I share the 4 steps I've taken to build a consistent running routine that lasts, even with my...
07.17.2015
Essential Gear for Trail Runners
Gear. Over the past few years, available gear for trail runners has exploded. The good news? This means we're a community worth investing in, and the result is new and improved gear. The bad news? More gear = more questions. Do I really...
07.10.2015
Why Trail Runners Should Train on the Road
I spend a lot of time trying to convince road runners to give the trail a try. Today I'm flipping that around. Just like road runners see benefits to running trails, trail runners can see major improvements by spending some days...
07.03.2015
Go Big! It's Time to Get Fired Up
Remember those tiny 1% improvements from episode 4? Well now I want you to go big! And I want us to do it together. Let's set a massive goal and use those small steps to make it a reality. Will you...
06.26.2015
The Post-Race Blues, and How to Train After A Big Race
The race is over, and the sore muscles have faded. Now what? For many, that "Now what?" question sets you off into a downward spiral I like to call the post-race blues. And it's a tough place to recover from. So today...
06.12.2015
Safety Tips for Trail Runners
In today's episode I address one of the most common concerns for new trail runners: safety. While running through the woods does introduce different safety issues than running on the road, it doesn't have to be more dangerous. Take these precautions...
06.05.2015
Recovery For Runners: What to do and how to do it
Run hard. Race hard. Party hard? You hear those first 2 (and maybe the 3rd) thrown out by runners all the time. But what about recovery? Like it or not, how well you recover directly affects how hard you can run...

What's Trail Talk by Rock Creek Runner about?

Download our free app to listen on your phone

Trail Talk by Rock Creek Runner episodes:

Embracing the Seasons

New Series, Updates, and What I've Been Up To

How to Run a "Training" Race

No Time to Run (Plus, Who You Are)

Confession: I Ran Just 24.5 Miles in the Past 4 Weeks

Evaluating My Training: What I Learned from the Past 5 Months of Running

Bill Sycalik on Running a Marathon in all 59 US National Parks

4 Things I Wish I Knew Before My First Trail Run

My Secret Tool: The Running Mantra

When Running Failures Turn Into Lessons

Why Your Next Big Run Should be a Self-Supported Adventure (Not a Race)

Trail Q&A: Running Shoes and Everyday Nutrition

Coach Greg McMillan and Rebecca Shultz on Running Form and the Lumo Run

How to Train for and Race a Multi-Day Stage Race with Heather Hart

How to Have Your Best Winter of Training Yet

The Highs and Lows of a First 50K: Paul's Recap

Paul Gwynn Garrity on Becoming a Runner and Training for His First 50K Ultramarathon

S4|E4 How to Finish Strong (And Fast) In Your Next Ultramarathon

S4|E3 Aid Station Best Practices: How to be Efficient and Effective During Your Next Ultramarathon

Can You Cram For a Race? Last Minute Training Advice

S4|E1 The Need for Speed: An introduction to Season 4

What I Eat During a Marathon, 50K, 50-Mile, 100K, and 100-Mile Ultramarathon

Coach Jeff Gaudette on Strength Training for Injury Prevention

S3|E6 Racing Lessons from a 100 Mile Ultramarathon

S3|E5 Stephanie Marie Howe on Race Nutrition and Fueling

S3|E4 Surviving the Racing Dip

S3|E3 What the Race Director Wants You to Know Before Running an Ultramarathon: An Interview with Sid Garza Hillman of the Mendocino Coast 50k

S3|E2 5 Tips to Master Race Week Preparations

S3|E1 Creating Your Own Luck (A Season 3 Introduction!)

S2|E7 The Truth About Training (And How to Move Forward from Setbacks)

S2|E6: How to Avoid the Mid-Training Slump

S2|E5 Crowdsourced Training and Racing Advice

S2|E4: What it Means to Treat a Long Run Like a Practice Race

S2|E3: The 6 Parts of Your Training You Should Quit Ignoring

S2|E2: Why Trail Runners Should Run Roads

S2|E1: How to Support Your Running Goal (And Why Talk Talk was a Bust)

How to Travel and Camp Before an Ultramarathon

6 Principles of Base Building for Endurance Runners

My 6 Biggest Ultramarathon Mistakes

What I Do Before a 50k Ultramarathon

Karl Meltzer on Trail and Ultrarunning Basics

How to Schedule Your Weekly Mileage

How (And Why) to Master the Art of Trail Running at Night

4 Steps to Building a Consistent Running Routine on a Busy Schedule

Essential Gear for Trail Runners

Why Trail Runners Should Train on the Road

Go Big! It's Time to Get Fired Up

The Post-Race Blues, and How to Train After A Big Race

Safety Tips for Trail Runners

Recovery For Runners: What to do and how to do it