Most Recent Posts for Beginner Tips

Today was the 30th Annual Way Too Cool 50K .  We sit down at the race with Victor Ballesteros and Kenzie MacPail to discuss their favorite Dos and Don’ts of race day.

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Beginner Tips endurance Podcasts Uncategorized Dos and Don'ts Race Day

Dr. Mark Cucuzzella rejoins The Nation for the twentieth time to take a second look at his new book, “Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy”. Get the book at Two Rivers Treads for free if you buy $130 in […]

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Beginner Tips endurance Podcasts mark cucuzzella run for your life

It is hard for humans to survive on their own.  They need a tribe.  Challenges and pressures are hard on an individual in a group, but much greater for an individual in isolation. We talk about the ancient tribal human behaviors: loyalty, inter-reliance, cooperation – that flare up in communities during times of turmoil and […]

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There is a unique vocabulary for the Trail Running tribe.  Ashley Walsh and Andy Jones-Wilkins join The Nation to discuss some of these terms.

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SoCal Correspondent, Jimmy Dean Freeman, rejoins The Nation as he and some of his clients are preparing for their A-races in the next few weeks.  We outline 10 things that you can do to sabotage your race and result in DNF.  See how many you have done and keep score! Jimmy’s BLOG on 5 ways to […]

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Beginner Tips endurance Motivation &amp Race Mentality Podcasts Run 100 dnf Javalina Jundred JDF Jimmy Dean Freeman rio del Lago

Dr. Mark Cucuzzella rejoins The Nation to talk about his new book, “Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy”. Get the book at Two Rivers Treads for free if you buy $130 in running gear Here is the link to […]

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Beginner Tips endurance Nutrition Podcasts Dr. Mark Cucuzzella health recovery rest walking

Slow down, take a deep breath, take a cold plunge, and get healthy, fit, and happy! Get over the high-stress, tightly wound approach that often leads to disappointment and burnout. Host Brad Kearns, a New York Times bestselling author, Guinness World Record-holding Speedgolfer, and former #3 world-ranked professional triathlete, offers a lively and sometimes spicy […]

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Beginner Tips endurance Motivation &amp Race Mentality Podcasts brad kearns get over yourself

ECEP (East Coast Executive Producer), Andy Jones-Wilkins, and SCC (SoCal Corespondent), Jimmy Dean Freeman come up with the TOP 20 things that a pacer or crew should NEVER do including: don’t assume the rules don’t apply to you don’t take the runner’s pace chart as fact don’t #fondleice don’t yell or demean, unless they request […]

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Beginner Tips Motivation &amp Race Mentality Podcasts ajw andy jones-wilkins Crewing JDF Jimmy Dean Freeman pacing

Ben and Jerry’s is famous for their creative and unique ice cream flavors.  Today we try to make a correlation between these flavors and Ultrarunning. Cory Reese, aka FastCory, joins 33 Shake co-founder and resident TRN European Corospondent, Warren Pole to either use real Ben and Jerry’s ice cream flavors or a made up flavor to […]

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Beginner Tips endurance Motivation &amp Race Mentality Nutrition Podcasts Uncategorized cory reese Heat warren pole

Runner, Race Director and founder of Destination Trails Candice Burt joins as we take ‘wise old says’ and turn them on their heads.  We examine the classic saying…….. from the trail point of view.   Links below Candice’s Races YouTube video Jocko GOOD”

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Beginner Tips Motivation &amp Race Mentality Podcasts candice burt destination trail

Andy Jones-Wilkins and our Irish lucky charm, Donna Nì Cuarta, join us from Tahoe to plan Fact or Fiction, a fun conversation of common (and not so common) myths related to running, endurance, and health. Andy is in Tahoe participating in a CTS Ultrarunning camp and Donna is acclimating to the area as she prepares to run […]

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Beginner Tips endurance Podcasts fact of fiction guinness Hydration lettuce Western States 100

Fleet Feet Sacramento recently hosted a trail running camp in Northern California.  We joined over 50 runners to host a live podcast Q&A with Maggie Guterl and Courtney Dauwalter.  Topic were broad but all started with the letter, “H”. Heat/Humidity Head (mental side) Hills Hydration Sponsors of the event: Salomon Nathan Sports UCAN DryMax

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Beginner Tips endurance Motivation &amp Race Mentality Podcasts Courtney Dauwalter head Heat hills humidity Maggie Guterl mental

Brad Kearns was one of the top professional triathletes for nine years.  During that time, he won 30 titles worldwide including an amazing streak of seven victories in a row.  Brad just returned from the Paleo F(x) conference and chats with The Nation about Balancing of a rigid training plan and listening to your body. Slowing your […]

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Beginner Tips endurance Nutrition Podcasts brad kearns fat adapted Paleo

ECEP, Andy Jones-Wilkins joins The Nation to talk about the Chip and Dan Heath best selling book, The Power of Moments- Why Certain Experiences Have Extraordinary Impact. We discuss why certain experiences can jolt us, elevate us and change us—and how we can learn to create such extraordinary moments in our running, life and work. Check out AJW’s article on […]

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Beginner Tips Motivation &amp Race Mentality philosophy Podcasts Race Strategy Run 100 Uncategorized power of moments

TRN’s East Coast Executive Producer, Andy Jones-Wilkins and Ultra trend-setter, Candice Burt join as contributing authors to the sixth edition of TRN Audio Magazine.  Articles include: Planning Your Race Calendar I’d Rather Play Power Ball Run-cation How Men and Women Run Marathons Differently Lions, Snakes and Bears, Oh My! Fasting Your Way to Health Video Article […]

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Beginner Tips Podcasts andy jones-wilkins audio magazine calendar candice burt Fasting run-cation sports bras

Coach Danny Dreyer joins The Nation to help us understand running economy and biomechanics.  Danny is the creator of the popular ChiRunning (and ChiWalking). He teaches us that good alignment and posture will allow you to become more efficient and reduce the number of injuries.  Some things we discuss: The 4 gears of running- check […]

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Beginner Tips Knee &amp Leg Pain Knowledge Base Podcasts Technique Biomechanics Cadence chi running chirunning Danny Dreyer Form gait posture

Jay Dicharry is a board certified sports clinical specialist and one of America’s leading physical therapists, coach and author of “Anatomy for Runners” and “Run Like an Athlete”,  Jay established his reputation as an expert in biomechanical analysis as Director of the University of Virginia’s SPEED Clinic.  He now resides in Bend, OR where he […]

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Beginner Tips endurance Knee &amp Leg Pain Knowledge Base Podcasts Shoes Uncategorized Biomechanics cross train deliberate practice drills Stability

Navy SEAL, Chadd Wright joins The Nation to discuss how BUDS training has prepared him to be a better trail and ultra runner. We talk about Setting goals high Tune out the white noise and don’t let obstacles get in the way of you achieving your goals “get through the morning” mentality Mental toughness techniques: […]

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Beginner Tips endurance Motivation &amp Race Mentality philosophy Podcasts Run 100 training BUDS mental toughness Navy SEAL

Dr. Mark Cucuzzella rejoins The Nation to discuss many health and fitness myths. Make sure you watch his 8:25 Video that show the principles of natural running. Be sure to spend some time learning at The Natural Running Center web site. Visit Two Rivers Treads running store either in person or call them and ask […]

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Beginner Tips Nutrition Podcasts Dr. Mark Cucuzzella Fitness health myths

European Executive Producers, Erica and Warren Pole, take a flight on Santa’s sleigh to join us in studio for a holiday grab bag (aka. drop bag or TRN Audio Magazine) we call: Santa’s Running Bag. Be sure to listen to the entire podcast to find out how to get a FREE sample of 33 Shake […]

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Beginner Tips Nutrition Podcasts Run 100 33 shake Erika pole grab bag warren pole

Have you ever worried if/when you will have to stop running?  Have you had a lull in your training regime and want to get back to your running self? Jonathan Beverly, a lifetime runner, photographer, writer and coach teaches us about the 9 keys to lifelong running.  He interviews over 50 runner to find out […]

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Beginner Tips endurance Motivation &amp Race Mentality Podcasts Rest and Recovery lifelong running Longevity

In today’s busy culture we often revere a person that can multi-task.  Should we?  Is there a benefit to focusing on one thing? Coaches Andy Jones-Wilkins and Meghan Arbogast Laws (AKA The Queen) join The Nation to discuss the benefits of Unitasking. AJW’s Article on Unitasking “Four Ways You can Increase your Productivity by Unitasking” […]

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Beginner Tips Motivation &amp Race Mentality Podcasts Race Strategy training focus multitasking unitasking

Ultra runner and dirt bagger, Colin Trower joins The Nation to talk about his life on the road with his family and what he has learned from the Trail community from his travels around the U.S. Follow Colin on FaceBook & Instagram

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Beginner Tips Podcasts Colin trower dirt bag dirtbag

John Vonhof is the foot magician for ultra runners.  There are countless people that have reached further on an ultra run or even earned a belt buckle because of the tireless work that John has done.  We had John on the podcast over three years ago (Listen here).  Since then his book, “Fixing Your Feet […]

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Beginner Tips Podcasts Run 100 Shoes blisters feet gaiters John vonhof Socks

Why do you run?  In most cases, people talk about the HOW or the WHAT to try and explain this.  When it comes down to it, we need to have a well understood WHY before we can successfully change our behaviors. Over 5 years ago, we read a life-changing book by Simon Sinek, “Start With […]

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Beginner Tips endurance Motivation &amp Race Mentality philosophy Podcasts behavior change simon sinek start with why why

How many times have you been having a great run and then BAM, your stomach goes south?  In this podcast, Warren Pole, from 33 Shake and Brad Kearns, from Primal Endurance, join The Nation to discuss how to minimize stomach problems. Article from TrainRight.com:Stomach issues

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Beginner Tips endurance Nutrition Podcasts Run 100 Uncategorized brad kearns stomach distress warren pole

TRN’s East Coast Executive Producer, Andy Jones-Wilkins, is the guest author of 3 articles in the fifth edition of TRN’s Audio Magazine.  Articles include:   Run Like Cockroaches Under the Bright Shiny Moon Do What you Want From Rucky Chucky to Kroger’s Canteen and all the Places in Between Loquacious Help! My Ink Won’t Let […]

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Beginner Tips Podcasts ajw andy jones-wilkins audio magazine

Dr. Steven Gangemi, Sock Doc, teaches us why SLEEP is a very important to your training.  We discuss Why is sleep so important? Do athletes need more sleep? What is good restful sleep? What are some of the factors that keep us from restful sleep? Are stimulants effecting our sleep? Common signs of poor sleep […]

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Beginner Tips endurance Knowledge Base Podcasts Rest and Recovery recovery rest sleep Sock Doc Steve Gangemi

Ian Sharman, Joe Uhan and Matt Laye return to Trail Runner Nation to play the Thumbs Up or Thumbs Down game covering these topics: NSAIDS Cryotherapy Whoop – recovery tracker Foam Rolling Visit College of Idaho with Assistant Professor, Matt Laye Sharman Ultra – Endurance Coaching Uhan Performance

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Beginner Tips endurance Motivation &amp Race Mentality Nutrition Podcasts cryotherapy foam rolling Ian Sharman joe uhan matt laye nsaids whoop

It is hard for humans to survive on their own.  They need a tribe.  Challenges and pressures are hard on an individual in a group, but much greater for an individual in isolation. We talk about the ancient tribal human behaviors: loyalty, inter-reliance, cooperation – that flare up in communities during times of turmoil and […]

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Beginner Tips Motivation &amp Race Mentality philosophy Podcasts ajw andy jones-wilkins Brian chontosh Community tribe

What Dr. Mark is reading right now: “The Nature Fix: Why Nature Makes us Happier, Healthier and More Creative” by Florence Williams Links to stuff we talked about: The video that we LOVE showing The Principles of Natural Running “The Sports Gene” by Daniel Epstein post on “butter burning” drills and springs 30 years sub 3 […]

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Beginner Tips endurance heart rate monitor Knowledge Base Nutrition Podcasts Run 100 Dr. Mark Cucuzzella Form natural running Running Form stride

Michelle Barton and Warren Pole join The Nation as guest writers for this new installment of the Audio Magazine. Here are some links to what we discussed: Warren’s Ted Talk he referenced: David Epstein, “Are athletes really getting faster, better, stronger?” 1904 Olympic Marathon “More Efficient Sleep” by Warren Pole Is A Lack of Sleep Before […]

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Beginner Tips endurance For Fun Knowledge Base Podcasts 33 shake going green michelle barton warren pole

The word Stubborn has a negative connotation in many cases.  In this podcast, Devon Yanko and Andy Jones-Wilkins dive deep into the philosophy of stubborn. Is it good for an unltrarunner to be stubborn? How do you know when to give up? Or is this a time to take your heels in and persevere? Where […]

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Beginner Tips endurance Knowledge Base Motivation &amp Race Mentality philosophy Podcasts The Aid Station training perseverance resilience stubborn

How many times have you killed the first half or two-thirds of a race, the wheels come off the bus, and then it is a question of survival for the last quarter? Andy Dubois, elite endurance athlete, rejoins The Nation to discuss how we can prepare and execute a race and increase our chances of […]

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Beginner Tips cross training endurance Knowledge Base Nutrition Podcasts Race Strategy Rest and Recovery Run 100 Andy DuBois back to back Long Run race day mind games Racing surviving train the mind training

Christopher Kelly, a professional endurance mountain biker, joins The Nation to explain how his dependance on sugar and carbohydrates began causing him some health issues including pre-diabetic blood sugar levels.  After listening to his busy physicians he took control of his health and began learning everything he could.  He then began a diet reset that […]

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Beginner Tips endurance Nutrition Podcasts carbohydrate Christopher kelly glucose hemoglobin metabolic flexibility nourish balance thrive Zach Bitter

Tim Twietmeyer and Bob Crowley join The Nation to help the Noob with trail etiquette. Here is their list: Trail Etiquette Girlie Man Failed Liftoff Pass The Ass Too Close Carole (or Carl) Can’t Un-see That Blood Letting Downwind Aid Station Etiquette Wayne’s World Rule Double-Dipper Ice This! Drip Dip Beam Blind Ear Bud Bud Ska’s […]

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Beginner Tips philosophy Podcasts Bob Crowley Etiquette etiquette violations noob Tim Twietmeyer trail animals

Do you want to be a great runner?  Do you want to perform at your best?  In Malcom Gladwell’s best-selling book, Outliers – The Story of Success, we are introduced to the 10,000 hour rule.  Gladwell explains that we can become an expert at something if we do it for 10,000 hours.  This is based on research […]

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Beginner Tips endurance Motivation &amp Race Mentality Podcasts Run 100 training 000 hours 10 andy jones-wilkins deliberate goals Magdalena Boulet practice simplicty specific

Cory Reese, AKA Fast Cory, started running later in life and has become obsessed.  He has an entertaining way to share his experiences from the “back of the pack” via his BLOG, his column in Ultrarunning Magazine, and his social media pages. Cory shares his life journey in his new book, “Nowhere Near First”.

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Beginner Tips endurance Motivation &amp Race Mentality Podcasts Run 100 Cory reece fastcory nowhere near first

We jump in the TRN time machine and travel back to 1988 to compare how trail running has changed.  Tim Twietmeyer, 25-time, silver buckle owner and 5-time champion of Western States 100, join The Nation to discuss. Winners of the 33shake photo promotion.  Each will receive 10 Satchels of the chia energy gel.  Post your […]

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Beginner Tips endurance Podcasts basics Tim Twietmeyer time machine

Matt Fitzgerald (sports nutritionist, writer, athlete, coach) hits another home run with his latest book, “The Endurance Diet: Discover the 5 Core Habits of the World’s Greatest Athletes to Look, Feel and Perform Better”.  (Whew, that was an endurance title).  Matt took the last two years to do in depth with the top endurance athletes from […]

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Beginner Tips endurance Nutrition Podcasts Race Fueling Carbohydrates Diet matt fitzgerald Paleo

Dr. Mihály Csikszentmihályi describes flow as being “completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one…Your whole being is involved, and you’re using your skills to the utmost”. Wow!  How do we bottle that and release it on […]

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Beginner Tips endurance Motivation &amp Race Mentality pacing philosophy Podcasts andy jones-wilkins flow zen

Pam Reed recently broke her leg.  Our East Coast Executive Producer and Headmaster, Andy Jones-Wilkins, joins The Nation to discuss what it takes to make a comeback from injury, in a race, from professional setbacks, personal relationships, etc. Pam’s previous podcast: “Visualization and Leaping Out of Your Comfort Zone with Pam Reed” Pam Reed’s book, […]

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Beginner Tips endurance Knee &amp Leg Pain Podcasts recovery Rest and Recovery Run 100 andy jones-wilkins comeback pam reed

Gary Dudney is a prolific writer and can be seen in “Ultra Running Magazine”, “Trail Runner”, “Runner’s World”, “Running Times”, and others.  He has run over 200 ultras and 50 Hundreds.  He joins The Nation to explain what he has learned over the years, especially how to find joy in the journey of running. The […]

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Beginner Tips endurance Podcasts Run 100 Technique gary dudney Mindfulness philosophy tao

Dr. Joe Uhan is a physical therapist, Board­-Certified Orthopedic Specialist, coach…..oh, and he can run!  Joe can be seen and read regularly on IRunFar and UltraRunning Magazine.  He joins The Nation to talk about running efficiency and bio-mechanics.   Running efficiently is very simple, but NOT EASY.  Here are some links to what we discussed: Joe’s […]

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Beginner Tips Podcasts Technique training bio-mechanics efficiency gait joe uhan uhan performance

…or I would have quite a long time ago.  Coach Travis Macy and Andy Jones-Wilkins join The Nation to discuss why trail running is more than just logging miles and how it becomes part of who we are.  In TRN style, we approach this topic by throwing out words that spark these ideas: Faith Calm/Stillness […]

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Beginner Tips Electronics endurance Podcasts andy jones-wilkins calm Community culture failure travis macy

TRN regular and running guru, Dr. Mark Cucuzzella joins The Nation to do a brief recap of this years Freedoms Run, a race he has directed for the past 8 years.  We then talk about the “pendulum swinging back to minimalist shoes” and how it is important to have good running form. Check out the […]

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Beginner Tips Knee &amp Leg Pain Knowledge Base Podcasts Shoes Dr. Mark Cucuzzella freedoms run minimalist running youth running

USA Track & Field certified coach, elite athlete, and author of “Running For Happiness and Health: A Beginners Guide to Faster Pain-Free Running“,  Jason Fitzgerald joins The Nation to discuss some of the basics of running.  Whether you are a beginner or seasoned veteran, Jason’s book will give you practical advice and drills that can […]

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Beginner Tips cross training Podcasts beginner hill repeats Injury Prevention jason fitzgerald strength training Strides

Lee McKinley, a well-accomplished ultra runner and tri-athlete, lends his wisdom to the podcasts as we discuss why we choose to go to the next level.  Lee is competing in his third Ironman Kona in this October and talks about how his training has changed over the years.  We also pressure Don into signing up […]

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Beginner Tips endurance Knowledge Base Podcasts goals Lee McKinley next race

Victor Ballesteros is an accomplished trail runner that has evolved into starting his own business, Victory Sport Design. Victor has developed some strong opinions on how to be a good pacer from his experience as a racer and pacing many of his friends.  A few years ago he penned a great article on pacing, “The heART […]

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Beginner Tips pacing Podcasts Victor Ballesteros victory sport design

Endurance athlete and coach, Travis Macy, rejoins The Nation to expound on his book, Ultra Mindset.  We take the lessons learned from ultra running and translate them in to life: business, relationships, parenting, etc. Our original podcast with Travis Check out the course, Ultra Mindset For Endurance Athletes.  The cohort begins on October 29, 2016 […]

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Beginner Tips Knowledge Base Motivation &amp Race Mentality Podcasts phsychology travis macy ultra mindset