EP 608: TRAINING PRINCIPLES - Recovery

Today, we're excited to have a returning guest, Dr. Stefanie Flippin. Not only is Stefanie a board-certified foot and ankle surgeon with a private practice, but she’s also an elite trail runner, an accomplished coach, a freelance writer, and the host of the Making Strides podcast.  Stefanie helps us understand GI distress. We’ll explore what causes gastrointestinal discomfort during running, how to address it when it happens, and strategies for preventing it. Whether you’re training for your next ultra or just trying to enjoy your daily jog without discomfort, this discussion will offer valuable insights. Find out more about this episode's sponsors: Janji CurraNZ Arc'teryx Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage  

Everything starts with foot health, with your contact with the ground.  Your body relies on that first bit of sensory information, so up that kinetic chain, all the way through the shin, the knee, the hip, the low back, the torso, all the way up to the brain." Fitness expert and seasoned endurance athlete, Mark Sisson delves into the crucial link between foot health and overall mobility, underscoring how vital feet are in athletic activities like walking and running. He points out that proper foot function not only wards off injuries but also enhances performance. Highlighting his minimalist footwear company, Peluva, he emphasizes shoes that offer both protection and a natural ground feel. Sisson critiques early minimalist designs for their flawed execution that led to injuries and discusses the swing towards maximalist shoes, cautioning against their over-cushioning. Throughout, he champions minimalist shoes as a means to strengthen feet and support an active lifestyle.   Takeaways Foot health is crucial for overall mobility and longevity. Proper foot function can prevent injuries and improve athletic performance. Minimalist footwear that provides ground feel and protection is beneficial for foot health. Bunions are not necessarily genetic and can be improved with proper foot care. Maintaining foot health is essential for an active and independent lifestyle. The original concept of minimalist footwear was a great idea, but the execution was poor, leading to injuries. Proper running form is crucial, and footwear can either support or hinder it. Excessive cushioning in running shoes may have drawbacks and can impact running efficiency. Walking is an important activity for foot health and overall fitness. Minimalist footwear can be a valuable tool for foot strengthening and improving foot health. Learn more from Mark: Primal Kitchen Peluva "Born to Walk", Mark's latest book will be availalbe fall 2024 Find out more about this episode's sponsors: Janji Ketone IQ AG1 MetPro Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage  

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. Find out more about this episode's sponsors: Janji CurraNZ Lumen Become a Patreon supporter to receive quarterly givebacks from us. AND!!!!!  Check out the new free app we developed, Trail Triage  

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.