Trail Runner Nation

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.

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.  

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.

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.

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.

This podcast episode with Brian "Tosh" Chontosh focuses on the "mind's mind," the inner voice that shapes our thoughts and actions, often seeking comfort and leading to self-sabotage. Tosh emphasizes understanding this influence to improve decision-making and personal growth, particularly in endurance events.   "Diesel Days," derived from military training, combines physical challenges with lessons in leadership and teamwork. This 24-hour event pushes participants through physical and psychological trials, teaching them to navigate internal and external pressures, including an innovative "checking in with the left hand" technique for goal setting and self-reflection.  This is a strategy that you can use on a tough run, race or situation in life. Tosh also discusses building mental resilience and life skills to counteract the mind's mind, highlighting the importance of a safe training environment for pushing limits and learning. The "Hard Way Project" offers a monthly subscription with workouts and methodologies to apply these concepts in practice. Overall, the episode sheds light on overcoming the mind's mind through awareness, resilience, and competency development, offering practical tools for personal and professional growth. Check out Tosh's website to learn more: Crooked Butterfly Sign up for the Hard Way Project HERE Find out more about this episode's sponsors: Janji HVMN AG1 Defender Become a Patreon supporter to receive quarterly givebacks from us.

Have you ever wondered how conquering rugged trails and embracing the wild can transform not just your physical health, but your entire outlook on life?  Embark on an exhilarating journey into the heart of nature with Sid Garza-Hillman, acclaimed author of 'Ultra Running for Normal People.'  Sid unravels the transformative power of trail running, inviting listeners of all athletic backgrounds to explore the boundless beauty of ultra marathons. Discover the art of embracing the slow, the uncomfortable, and the sheer bliss of disconnecting from the digital world to forge a deeper connection with the natural one, and more importantly, with oneself. Sid's philosophy extends beyond mere athleticism; it's about enriching life through the lens of trail running. He shares invaluable insights on the essence of enjoying the journey over obsessing with performance metrics, the wisdom in welcoming rest days, and the art of training with versatility and intuition. Sid delves into the transformative Oxygen Advantage breathwork technique, shedding light on its profound impact on stress management, endurance, and overall well-being. Beyond the physical and mental benefits trail running offers—such as enhanced fitness, stress relief, and a profound sense of accomplishment—Sid encourages listeners to experience the vibrant community spirit by volunteering at the Mendocino Ultra race. Plus, get a taste of Sid's unique perspectives on health and well-being on his podcast, 'What Sid Thinks.' This episode is not just a conversation; it's an invitation to embark on a life-changing adventure that promises more than just physical fitness. It offers a pathway to discover one's true potential, to reconnect with the essence of being, and to experience the unparalleled joy of trail running. Tune in to uncover how trail ultra running is not just an activity, but a gateway to a fuller, more connected life. Additional links to check out: Mendocino Coast 50K Small Steppers Find out more about this episode's sponsors: Janji HVMN MetPro Defender Become a Patreon supporter to receive quarterly givebacks from us.

Ultra runner and acclaimed writer Katie Arnold delves into her profound journey within the realm of ultra running, challenging conventional perceptions and embracing a fresh, beginner's mindset. Katie illuminates the beauty of uncertainty in running, the thrill of flow, and the transformative power of redefining one's runner identity through persistent practice. We navigate a myriad of life and running philosophies, underscoring the significance of self-trust, the welcoming spirit towards newcomers, the perpetual learner's mindset, and the authenticity of being true to oneself. This conversation celebrates the essence of community, the resilience found in shared struggles, the magic of connectivity, and the inspirational force of collective passion, all while maintaining a delicate balance between personal endeavor and communal belonging. Key Insights: - Embrace your journey with confidence and open-mindedness. - Champion the inclusion and growth of new runners, finding wisdom in their fresh perspectives. - Cultivate a lifelong learner's attitude, reveling in continuous discovery and evolution. - Stay genuine, honoring your true essence in running and beyond. - Approach each run with reverence, acknowledging its challenges and rewards. - Seek and offer solace within the running community, fostering a sense of belonging. - Acknowledge our shared human experience, enhancing connections and collaboration. - Let the vitality of the running community fuel your motivation and aspirations. - Cherish running's unique blend of solitary reflection and communal celebration. Check out Katie's article on the Beginner's Mind: Micro Running Subscribe to her FREE newsletter HERE Katie's Outside Column Raising Rippers Check our our previous episode, "Running Home with Katie Arnold"   Find out more about this episode's sponsors: Janji HVMN Defender Become a Patreon supporter to receive quarterly givebacks from us.

In today's episode, we are going to open the bookstore and review the book "Outlive: The Science and Art of Longevity"by Dr. Peter Attia. This book offers a radical approach to longevity, emphasizing proactive, personalized strategies over the reactive methods of mainstream medicine. Today, we'll focus on four key chapters that explore innovative nutrition, optimal exercise and sleep, and the crucial role of emotional health in living longer better lives. Joining us to discuss four chapters are frequent guests and friends of TRN, Andy Jones-Wilkins and Adam Kimble. Dr. Attia challenges conventional wisdom, advocating for a deep understanding of our health beyond traditional metrics. We'll discuss the transformative power of exercise, the importance of a tailored nutritional approach, and why emotional well-being is indispensable for a fulfilling life. Learn more about Adam: Adam Kimble's web site Instagram Facebook Chasing Twilight: A Joy Journal for Runners (or available on Amazon) list of Adam's FKT records Learn more about AJW: Crack A Brew with AJW podcast Coaching from Andy at CTS Weekly Tap Room column at iRunFar Instagram Twitter Find out more about this episode's sponsors: Janji UCAN HVMN AG1 Become a Patreon supporter to receive quarterly givebacks from us.

We return to our 'Endurance Of The Trail" Series in this episode with our friend Major Brian "Tosh" Chontosh, United States Marine Corps, Retired.  He recounts his extraordinary journey of participating in The World's Roughest Row, rowing 3000 miles across the Atlantic Ocean with his team of former Navy SEALs despite their lack of prior experience in ocean rowing. He delves into the rigorous training, preparation, and dietary strategies that underpinned their endurance feat. Tosh underscores the critical role of team cohesion and the strategic guidance from their campaign manager. He reflects on the mental resilience needed to surmount challenges and draws parallels between his rowing venture and ultra-running principles, particularly in nutrition and the necessity to eschew distractions for peak performance. The discussion also explores the mental rigors of the Atlantic crossing, the imperative of setting clear goals, and the congruence between one's actions and objectives. Tosh concludes by touching on the broader implications of his experiences for physical endurance and leadership. **BEFORE YOU LISTEN, watch this 45-minute video documentary of their experience.** Check out his past episode about the shipping container challenge Check out his website Crooked Butterfly where you can learn more about the HardWay Project and his podcast by the same name. Find out more about this episode's sponsors: Janji LMNT Become a Patreon supporter to receive quarterly givebacks from us.

In this episode, we dive into the unique intersection of everyday vocabulary and the expansive world of trail and ultrarunning. We are joined by the ever-insightful Warren Pole and the ultrarunning sage, Andy Jones-Wilkins, for a lighthearted yet profound discussion that ties the randomness of language to the trails we cherish. There are times in our running careers when the only thing we think about is running and everything we see or experience we relate to running. In that spirit, Trail Runner Nation podcast periodically produces an episode where we pick a random word out of a dictionary and relate that to trail and ultrarunning.  Check out Warren's company, 33 Fuel and Andy's coaching at Carmichael Training. Find out more about this episode's sponsors: Janji HVMN AG1 Become a Patreon supporter to receive quarterly givebacks from us.

Dive into the Thrilling World of Ultra Running with Historian Davy Crockett! Join hosts us in an exhilarating journey through the untold history and fascinating evolution of ultra marathons. Discover the legendary races that shaped the sport: from the historic Comrades Marathon to the enigmatic Barkley Marathons. Learn about the earliest ultra runners, their unique mindset, and how their challenges differ from those faced by today's athletes.  Explore the global impact of ultra running, featuring stories from the Redwood Indian Marathon that showcased Native American excellence, and the JFK 50's evolution from a boys club event to America's oldest ultra race.  This episode isn't just about endurance – it's a journey into the heart of ultra running, revealing the allure, history, and soul of this incredible sport. Whether you're a seasoned runner or a casual listener, there's something for everyone in this captivating conversation. Don't miss out on these extraordinary tales that bring the world of ultra marathons to life!  About Davy • David "Davy" R. Crockett, a veteran ultrarunner since 2004 • has completed over a hundred 100-mile races.  • He combined his running passion with history by organizing the "Pony Express Trail 50 and 100" in Utah  • launched ultrarunninghistory.com and the Ultrarunning History Podcast in 2018.  • As the Director of the American Ultrarunning Hall of Fame since 2020, Crockett has authored several books on ultrarunning history and 19th-century American westward migration.  UltraRunninghistory.com Crockettclan.org/blog Other Ultrarunning History Series books: Frank Hart: The First Black Ultrarunning Star Grand Canyon Rim to Rim History Strange Running Tales: When Ultrarunning was a Reality Show Running 100 Miles: Part One - A History (1729-1960) Running 100 Miles: Part Two - A History (1761-1976) Running 100 Miles: Part Three - A History (1977-1979) Classic Ultramarathon Beginnings: The Barkley Marathons, Comrades Marathon, London to Brighton, JFK 50, Spartathlon, and others Find out more about this episode's sponsors: Janji HVMN AG1 LMNT Become a Patreon supporter to receive quarterly givebacks from us.

In this bonus episode, we are talking about metabolism.  We have learned a lot of great information, strategies, and tactics while we have been partnered with MetPro, an innovative program offering personalized health and fitness strategies and coaching. The episode features insights from Mike, who shares his successful journey with MetPro in achieving weight loss and enhanced training. Amber Velasquez, a MetPro coach, and Angelo Poli, the founder, both emphasize the program's unique approach to nutrition and fitness. They discuss how MetPro uses metabolic profiling to tailor meal plans and exercise routines to individual needs, focusing on understanding metabolic thresholds and adaptation. The conversation underscores the significance of adopting sustainable lifestyle changes, trusting the process, and the impact of MetPro beyond just weight loss, including improved overall health, energy levels, and body composition. The episode concludes with an invitation for a free metabolic consultation with a MetPro expert, highlighting its benefits for both general fitness enthusiasts and performance-focused athletes, especially those in endurance sports. To take advantage of this metabolic assessment, click HERE If you would like, Coach Amber can answer any questions directly: Amber Velasquez, MHS, RD, LD, CPT amber@metpro.co 530-720-0930 https://metpro.co/coach-amber

This episode is focused on the fuel that drives endurance athletes. It's a world where what you eat isn't just about satisfying hunger; it's about strategy, precision, and sometimes, survival. Joining us from Australia are two experts of sports dietetics, Steph Gaskell and Alan Mccubbin, co-hosts of "The Fueling Endurance" podcast. Steph, a trail runner herself, is an expert of exercise-induced gastrointestinal syndrome. She's on a mission to unravel the mysteries of how our guts betray us during a run and how to keep the digestive peace. Then there's Alan, a man who can talk about sodium and hydration. With a background in mountain biking and sailing, he knows the fine line between staying hydrated and hitting a wall. Takeaways Dehydration can increase the risk of gut symptoms and impact digestion, absorption, and the integrity of the gastrointestinal tract. Vomiting may provide temporary relief from gastrointestinal stress, but it does not eliminate the underlying issue. Cramping can be caused by a combination of factors, including hydration, electrolyte balance, neuromuscular responses, muscle fatigue, and psychological stress. Sweat rate and electrolyte loss are not always correlated, and individual variations exist in sweat sodium concentration. Find out more about Steph and Alan at Fueling Endurance and check out their book! Find out more about this episode's sponsors: Janji UCAN PATH Projects HVMN Become a Patreon supporter to receive quarterly givebacks from us.

Dr. Latt Mansor joins The Nation to discuss how metabolic flexibility and fat adaptation can significantly improve endurance running performance. He discusses the roles of different fuel sources, emphasizing that fats and ketones are more efficient for endurance athletes than proteins. Additionally, Dr. Mansor highlights the benefits of exogenous ketones like Ketone IQ for enhancing athletic performance, aiding in recovery, and potentially improving sleep and symptoms of Alzheimer's. This episode is a deep dive into the science of metabolism in endurance sports and offers practical insights into how athletes can optimize their energy use for peak performance.   Dr. Latt Mansor is a renowned expert in physiology and metabolism with a PhD from Oxford, specializing in diabetic heart metabolism under low oxygen conditions, and has extensive experience consulting with elite sports, military, and clinical groups.   Takeaways Metabolic flexibility is the body's ability to utilize different fuel sources at different times. Becoming fat-adapted allows endurance athletes to tap into their fat storage more readily, improving performance and endurance. Protein is primarily used as building blocks for the body and is not an optimal fuel source. Ketones, naturally produced during fasting or a ketogenic diet, can provide an alternative fuel source for the brain and other organs. Ketones can help balance glycogen in the body Exogenous ketones, such as ketone esters, can be used as a supplement to increase blood ketone levels and improve performance and recovery. Taking these before bed can improve sleep quality and aid in recovery. Ketones have been found to help people with sleep apnea and diabetes sleep better. Anecdotal reports suggest that exogenous ketones may improve symptoms of Alzheimer's. When choosing ketone products, it's important to consider the active ingredients and quality. Transparency and scientific validation are crucial in substantiating product claims. Consumers should be cautious of cheaper products and prioritize quality and effectiveness. Cutting through the noise and finding the truth requires careful evaluation and experimentation. Tune into Dr. Latt's podcast, HVMN (Health via Modern Nutrition) Podcast.  It covers a wide range of topics related to metabolism and health. To find out more about Ketone IQ, you can save 30% off your first subscription order of Ketone-IQ at HVMN.com/TRAILRUNNER   Find out more about this episode's sponsors: Janji AG1 LMNT Become a Patreon supporter to receive quarterly givebacks from us.

In this episode, we talk about the strategic aspects of building a race calendar, emphasizing the importance of setting clear goals and having backup plans. Coaches Ian Sharman and Stefanie Flippin join us to help us understand some ways to approach building a race calendar.  The conversation goes beyond just focusing on popular races or qualifiers, highlighting the enjoyment of trail running as a sport and the enriching experience it offers beyond mere competition. Special attention is given to alternative ways of experiencing races, like pacing or participating in training camps. The episode also explores the attraction to the iconic 100-mile race belt buckle and discusses the transition from ultra-distances to marathons. Concluding with thoughts on the longevity of a running career, the speakers share their perspectives on how runners can continue to improve with age. They stress the need for balance in life, considering factors like work, family, and hobbies, and the importance of taking a long-term view when setting running goals. The episode underscores the significance of flexibility in race planning, intentional rest, and the surprising benefits that can emerge from taking time off, both for preventing injuries and enhancing overall performance. Key Takeaways: Goal Setting: The importance of having clear goals and backup plans when planning your race year. Race Selection: Looking beyond popular lotteries and qualifiers to choose races that offer personal enjoyment and significance. Beyond Competition: Finding joy in trail running outside the competitive arena, including alternative experiences like pacing or training camps. Personal Enjoyment in Racing: Choosing races based on what brings personal satisfaction rather than solely for achieving specific goals. Longevity in Running: Understanding the potential for improvement with age and prioritizing well-being. Balancing Life and Running: Maintaining a healthy balance with work, family, and other interests while pursuing running goals. Long-term Perspective: Adopting a broader view when setting goals and planning for the future. Flexibility in Planning: Being adaptable in race planning to accommodate changing circumstances. The Role of Rest: Emphasizing the importance of intentional rest and recovery to prevent injury and sustain performance. Surprising Benefits of Time Off: Recognizing how taking breaks can lead to improved outcomes and performances. Check Stefanie's article we referenced in Trail Runner Magazine, "Building a Race Calendar for the Year Ahead" Find out more about Stafanie and her coaching at Stefanieflippin.com and her podcast, "Making Strides" Find out more about Ian and his other coaches at SharmanUltra.com Find out more about this episode's sponsors: Janji PATH Projects AG1 Become a Patreon supporter to receive quarterly givebacks from us.

In this year-end episode of Trail Runner Nation, we thought we'd publish the last audio magazine for the year. Joining us to create the articles for this edition is Crack-a-Brew podcast host and coach, Andy Jones-Wilkins. Audio Magazine is where we each "write" two magazine articles.  The created titles for these articles are somewhat disconnected.  After introducing the article with the title, the other two guess what the article is about, and then the author summarizes the article with some group discussion.  Play along and see if you guess what the articles are about! Here are the titles of this issue: Out With the New, In With the Old That's Not My Beat Hold Onto Your Wallet I REALLY Don't like to Drive That Far It’s Fun Until it Isn’t? Deep Thoughts By Nick Saban Find out more about this episode's sponsors: AG1 Janji MetPro Become a Patreon supporter to receive quarterly givebacks from us.  

In this episode, Matt Fitzgerald and Ryan Whited discuss their book 'Pain and Performance: The Revolutionary New Way to Use Training as Treatment for Pain and Injury' focusing on training as treatment. They emphasize the effectiveness of using exercise to heal exercise-related pain and injuries. The conversation also delves into understanding pain as a valuable tool, the influence of expectation and belief on pain experiences, and the potential benefits of hypnosis in pain management. Overall, the book aims to help athletes build a better relationship with pain and take control of their pain experiences. Key Takeaways: 1. Training can effectively treat exercise-related pain and injuries. 2. Pain serves as a valuable tool for understanding the body. 3. Expectation and belief significantly impact how we experience pain. 4. Hypnosis can be a useful tool for managing pain. 5. Developing a better understanding and relationship with pain empowers athletes to own their pain experiences. Find out more about Ryan's practice at Paragon Athletics Find out more about Matt's amazing running camp at Dream Run Camp

This episode explores a unique perspective on risk-taking and personal growth. Our world has become a comfort zone, where taking risks is often avoided, leading to a softer, more complacent society. But what if the key to unlocking success and joy lies in stepping into vulnerability and embracing challenges? To shed light on this intriguing idea, we're joined by Bob Crowley and Adam Kimble. They're not just enthusiasts; they're connoisseurs of ultrarunning—a sport that epitomizes risk-taking and vulnerability. Ultrarunning isn't just a physical challenge; it's a portal to self-discovery and personal betterment. Bob and Adam are here to discuss how this extreme sport can be a metaphor for life, teaching us to break free from our comfort zones and stride confidently into the unknown. Check out more about Adam and his coaching, speaking and overall adventuring at AdamKimble.com Find out more about Bob's passion with History Expeditions where he combines history and endurance adventures at HistoryExp.org

Are you navigating the intricate trails of ultra running, seeking to debunk common myths and embrace effective strategies? Join us as we delve into the world of trail and ultra running with Stefanie Flippin.  Stefanie is a coach, freelance writer, podcaster (Making Strides), and...did we mention she is a board-certified foot and ankle surgeon and runs her own private practice.  In 2021, she won the USATF 100-mile National Championships with a time of 14:35, one of the top North American achievements. Stefanie recently wrote an article in Trail Runner Magazine, "Common Misconceptions in Training for Trail and Ultras".  We visit with Stefanie about her article and work through some of the complexities and challenges associated with this demanding sport.  Stefanie challenges the notion that success in trail running hinges on proximity to mountains. She provides inventive training methods for those in flatter regions, proving that geographical limitations need not curb one's aspirations. Additionally, she dispels the myth that immense training volumes are essential for ultra-running triumph, advocating instead for a focus on consistent training hours each week. A highlight of our discussion is Stefanie's approach to the often intimidating aspect of technical downhills. She shares strategies to conquer this fear, emphasizing the importance of proper shoe selection, visualization techniques, and gradual exposure to challenging terrain. Join us as we explore the diverse facets of trail running, from the benefits of shorter distances to managing blisters effectively. Discover how ultra running can enhance joint health, and learn to emulate the form of experienced technical descenders for improved performance.