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Trail Runner Nation


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.

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.




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.






EP 472: Ten Things New Trail Runners Should Know

Do you remember your first trail run? What was the first thing you learned? There are some differences everyone learns when transitioning to the trails. Andy Jones-Wilkins joins The Nation and we talk about some things we wish we knew including: Here is the article about the Emergency Puffy featured at Cruzet Running by John Anderson AJW's Coaching


EP 471: Running 100 Miles Without Food?

Michael McKnight set the fastest cumulative time for the triple crown of 200-milers, Bigfoot 200, Tahoe 200, & Moab 240 in 2017. Around the same time, he began his journey to become a fat-adapted runner. Three years later and without a race on the calendar, he wondered if he could run 100 miles without food, relying on his fat burning engine. In the early hours of May 8, he began his self-made 100-mile route around Cache Valley, UT (see map below). In this podcast, we Check out Michael's...


EP 470: Culture and Community Before Sport - Buzz Burrell Talks FKT

Peter Bakwin and Buzz Burrell popularized the term Fastest Known Times when they set the FKT on the John Muir Trail in 2000. A few years later they created the website that helps our community record cool routes around the world. With the cancellation or postponing of many races this year, more people are "projecting" adventures that might lead to an FKT. Buzz joins us to talk about the rise in popularity of FKTs and how you can participate! Tune into the Fastest Known Time...


EP 469: Bonk or No Bonk

Coaches Ian Sharman, David Roche and Krissy Moehl join The Nation to debate matters of trail running consequence in a new game called, "Bonk or No Bonk. More about Krissy Moehl: Krissy Coaching"Running your First Ultra" Sharman Ultras coaching services More about David Roche: SWAPRunning the Happy Runner


EP 468: Dr. Cucuzzella Makes House Calls

In our first call in show, Dr. Mark Cucuzzella fields calls from Nation Listeners from around the world. We field questions regarding Please consider supporting Dr. Cucuzzella's running store, Two Rivers Treads or call them for expert advice. 304-885-8843 Visit the Natural Running Center


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

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...


EP 466: How Does Your Brain Work? with Dr. Simon Marshall and Lesley Paterson

We often hear that, "ultra running is 90% mental and the rest is in your head".....or something like that. Returning favorite guest, Dr. Simon Marshall and 3-time Xterra world champion, Lesley Paterson join The Nation to help us understand how the brain works and strategies to help us perform at a higher level. Visit their website: to learn more or to schedule 1/2 hour mental coaching sessions. Check out their new Xterra Podcast They co-authored the book, "Brave...


EP 465: TRN Audio Magazine - Volume 8

Volume 8 of the Pulitzer Prize winning TRN Audio Magazine is now available at your corner newspaper stand. Featured articles : Anton Krupicka "Indulgence" Video JB Benna's "Unbreakable" Movie - Free for a limited time The effects of various drugs on spider webs spider web Check out AJW's Coaching If you are interested in getting some great quality facemasks check out these two manufacturers: C29Mask Theramasks


EP 464: Western States Cancels 2020 Race - A Talk With the RD

Today, the Western States Endurance Run Board of Directors announced the cancellation of the 2020 race. This is only the second time in the race's 46 years that they have had to cancel the race. Race Director, Craig Thornley, joins Andy Jones-Wilkins in a discussion to clarify and answer any questions.


EP 463: The What Now?

Earlier this week we posted a podcast discussing the situation with COVID-19. Since then, many communities have been directed to "shelter in place". This doesn't mean we cannot continue with our passion of running. As promised, this is the follow up podcast with Coach and Prognosticator, Andy Jones-Wilkins. The discuss the subject of what we can do now. If we approach this with the right attitude (as many ultra runners do), we can see this as a great opportunity to try something new or...


EP 462: COVID-19 Cancelled Our Race

SPECIAL EDITION: We recently posted a letter from the Ultra-Endurance Sport Science & Medicine web site. This letter makes recommendations for our sport during this pandemic. Dr. Marty Hoffman, co-author, joins us to explain how this virus can affects our community. Bob Crowley, Trail Animals Club, also explains how this affects our race season. Here is the link to Corrine Malcolm's article at irunfar For an updated status on race cancelations: Updated list at...


EP 461: Running the Dream with Matt Fitzgerald

Matt Fitzgerald (sports nutritionist, writer, athlete, coach) will be releasing a new book in May, "Running the Dream; One Summer Living, Training and Racing with a Team of World-Class Runners Half My Age". We talk to him about his journey as he trains with Hoka's NAZ elite team of professional runners in Flagstaff, AZ. He also has launched an interesting cool new running camp concept, "Endeavorun". Check it out.


EP 459: The Great Debate- Sabotaging Your Run

Don found a recent article, "13 Things You're Probably Doing That Are Sabotaging Your Run" by Erin Kelly on We decided to make a game to discuss the points. TRN friends:Donna NiCuarta and Warren Pole join us to debate the pros and cons of each point.


EP 460: Introducing Trail Hacks, A New Podcast

There are many high profile races out there and many of those are very difficult to get into. The good news is there are many GREAT races that you might not know about. It the New TRN produced podcast, Trail Hacks highlights one of these amazing races. We speak with the Race Director to better understand the characteristics of the race. We then get with a veteran runner to give us a hack or two that might help us successfully complete the race. In our inaugural Trail Hacks Podcast, we speak...


EP 458: Motivation vs. Discipline

There is a correlation between motivation and self-discipline in successful runners. Coach AJW joins The Nation to discuss what motivation and discipline is, how we can use it, and how to improve it. Here are the links that we discussed Gene Hackman's motivational speech in HoosiersBrad Kerns Morning Routine VulnerabilityAnatomy of a DNF AJW's Coaching AJW's Tap Room


EP 457: Gold Nuggets for New Trail Runners with Stephanie Howe

If you have been trail running for a while, you inevitably have been mentored by others with a lot of experience and wisdom. This is where Trail Runner Nation was born - to provide a venue to share this knowledge with a broader audience. Stephanie Howe joins us to discuss some of the great golden nuggets of knowledge that we have learned. Make sure you check out Stephanie's web site for coaching or nutritional consultation. InstagramFacebookTwitter Nathan Sports Vapor Howe Cliff Bar The...


EP 456: What Does it Mean to Be a Trail Runner?

Nearly 8 years ago we recorded a podcast where we talked about the SoCal Coyotes' philosophy. These tenants are common throughout our tribe. Coach Jimmy Dean Freeman joins us to discuss its relevance eight years later. Click HERE to watch the video Click HERE to listen to the original podcast


EP 455: Grab Bag with Alex Hutchinson and Dr. Matt Laye

In this edition of Grab Bag, Alex Hutchinson and Matt Laye join us as we try an find out the truth behind: Links that of stuff we talked about: Stronger by Science Podcast Matt Laye is an endurance athlete and PhD in medical physiology and an assistant professor of health and human performance at The College of Idaho. Matt is a coach at Sharman Ultra and a regular contributor to Ultrarunning Magazine, Visit Matt's Blog: Laying It Down Follow Matt on Facebook and on Twitter Alex...


EP 454: Why is Weight-Loss so Difficult Even for Runners? Dr. Phil Maffetone

Dr. Phil Maffetone helps us understand the difference about over-weight and over-fat. We discuss why is so difficult to lose weight because our understandings may be in error. If we lose excess fat, we will become healthier and more efficient runners. Book: Overfat Pandemic - Exposing the problems and its simple solution for everyone who needs to eliminate excess body fat Article: "Six Reasons Weight-Loss is so Darn Difficult" Other Dr. Maffetone podcasts: Daydreaming is Healthy for...


EP 453: Ellie Greenwood Helps Reignite Your Passion

Ellie Greenwood elaborates on a few recent articles she wrote in Ultrarunning Magazine: Reigniting Your Passion, November 2018 Finding Gratitude in Slower Times, September 2019 Band of Runners, November 2019