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Trail Runner Nation

Trail Runner Nation

By: Trail Runner Nation
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Trail Runner Nation is a gathering place for the trail and ultrarunning community. We aim to help the listener improve their running experiences through better health and fitness via expert guests. This podcast is for informational and entertainment purposes only and is not intended to replace professional, medical, or training advice or recommendations for listeners. The views expressed in this podcast by guests are not necessarily endorsed by Trail Runner Nation, LLC.Copyright © Trail Runner Nation 2015 Hygiene & Healthy Living Running & Jogging
Episodes
  • EP 769: Is Your Watch Lying? The Truth About VO₂ Max and Real Fitness

    EP 769: Is Your Watch Lying? The Truth About VO₂ Max and Real Fitness
    Feb 20 2026

    In this episode, we are joined by Cliff Pittman, Coaching Development Director for CTS. We take a practical look at VO₂ max and what it really means for everyday runners. We explore whether this popular performance metric is truly essential, how much it matters for trail and ultra athletes, and where it can be misunderstood or overemphasized. The conversation cuts through the numbers to focus on what actually helps runners train smarter, stay healthy, and improve long-term performance. If you've ever wondered whether your VO₂ max score is a guiding light or just another shiny data point, this episode brings clarity and perspective from the trail.

    Key Topics

    • What is VO2 max and why does it matter for ultra runners?
    • The accuracy and limitations of wearable VO2 max estimates
    • How VO2 max relates to performance, aging, and training adaptability
    • The concept of fractional utilization versus maximum effort
    • Strategies for incorporating VO2 max training into your season
    • Cross-training options like cycling and swimming for low-impact VO2 max work
    • Monitoring progress with lab versus field testing and subjective feedback
    • The importance of training variety and maintaining the entire aerobic engine
    • Practical workout templates: intervals, recovery, and dosage over seasons
    • How strength training and muscle mass influence VO2 max

    Get the "1 > 0" running hat HERE.

    Timestamps

    00:00 - Overview of the podcast topic: VO2 max importance for ultra runners
    02:31 - Christian Blumenfeldt's unbelievable VO2 max of 101.1 — reality versus perception
    03:26 - Simplified definition of VO2 max — oxygen consumption capacity of the body
    04:43 - Limitations of wearable VO2 max estimates and lab versus field testing accuracy
    05:34 - Why VO2 max is only part of the performance equation, not the whole story
    07:13 - How VO2 max predicts short race performance but less so in ultradistance events
    08:11 - The impact of fatigue resistance, durability, and fueling on ultramarathon success
    09:31 - The significance of fractional utilization (operating below VO2 max ceiling)
    10:13 - Can VO2 max be manipulated through training? Early season versus peak preparation
    12:00 - The endurance spectrum: training both VO2 max and aerobic base for a well-rounded system
    13:35 - Visualizing training as a string; raising ceiling versus improving utilization
    14:34 - Should runners push to their VO2 max ceiling or focus on fractional utilization?
    17:17 - Training strategies: balancing intensity, recovery, and avoiding injury during VO2 max work
    20:04 - Substituting high-intensity VO2 work with cross-training (cycling, swimming) to reduce impact
    21:28 - Monitoring other critical metrics: lactate threshold, recovery pace, subjective feedback
    23:53 - The significance of individualized, periodized VO2 max training blocks
    26:42 - The importance of patience, gradual progression, and listening to your body
    28:55 - How to incorporate VO2 max sessions into your weekly plan: frequency, duration, and recovery
    33:16 - The role of training specificity and modality as competition approaches
    41:38 - Maintaining fitness and VO2 max as we age through consistent, varied training
    43:33 - Linking strength training and lean muscle mass to VO2 max improvements
    46:51 - Cross-training options and managing impact: cycling, swimming, hill repeats
    48:37 - Final tips for beginners and experienced runners on starting VO2 max work safely
    52:12 - The future of training: evidence-based approaches and coaching support at CTS
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    53 mins
  • EP 768: Is Muscle the Missing Piece in Your Training?

    EP 768: Is Muscle the Missing Piece in Your Training?
    Feb 12 2026
    In this episode, Alex Hutchinson rejoins Trail Runner Nation discuss why muscle is the real engine behind endurance, performance, and long-term health, especially as runners get older. The conversation explores how and why we lose muscle over time,why this decline matters for speed, resilience, and injury prevention,and the encouraging truth that much of it is reversible. Alex explains the critical role of strength training, the importance of intensity and progressive load, and how endurance athletes can balance running with the work needed to maintain power. The discussion also challenges common myths about aging, showing that performance losses are not inevitable but often the result of training gaps rather than biology alone. For aging athletes and lifelong runners, this episode offers a practical roadmap for staying strong, capable, and competitive for decades. This discussion began from Alex's review of Michael Joseph Gross' book, "Stronger: The Untold Story of Muscle in Our Lives" Key Topics: The evolving understanding of muscle as a core component of human health, not just aesthetics or performance.Historical perspectives on muscle research, from ancient Greece to misconceptions over the centuries.The modern shift towards heavy lifting among elite athletes and implications for older adults.The inspiring work of Maria Fiaturone Singh on elderly resistance training and outcomes in musculoskeletal health.Practical advice for incorporating strength training into daily life with minimal equipment.The psychological and physical joys of feeling the movement of heavy lifting with purpose.How resistance training enhances posture, independence, and injury prevention in aging.Personal journeys—from bodybuilding to running, and reintegration of strength work in midlife.Overcoming mental barriers to strength training: finding routines you enjoy and tracking progress.The importance of consistent, accessible strength habits like bodyweight exercises and small routines. Timestamps: 00:00 - Welcome and episode overview: Why muscle matters for longevity and performance03:04 - Historical insights on human perceptions of muscle across centuries06:07 - The pioneers redefining muscle's role in aging and health span09:49 - Debunking myths about muscle decline after 60 and implications for older adults13:23 - The prejudice within medicine and sports communities against strength training14:37 - Maintaining posture and independence through muscle health18:11 - How elite athletes have adopted heavy lifting techniques21:23 - Personal stories: Don's bodybuilding background and Alex's running evolution24:39 - The joys of feeling powerful and acting upon the environment through strength28:09 - Practical tips for integrating resistance exercises into everyday routines34:30 - How tracking progress enhances motivation and long-term adherence39:38 - Finding your personal motivation and joy in strength training41:33 - Quick resistance exercises on the trail or at home43:23 - The impact of efficient strength habits on overall well-being Resources & Links: Stronger: A Scientist's Guide to the Power of Muscle — by Michael Joseph GrossThe Endure: Mind, Body, and the Curiously Elastic Limits of Human PerformanceThe Explorer's Gene: Why We Seek Big Challenges, New Flavors, and the Blank Spots on the MapOutside Online Sweat Science Connect with Alex Hutchinson: TwitterInstagramAlexHutchinson.net Get the "1 > 0" running hat HERE.
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    48 mins
  • EP 767: Duct Tape Is Dead: Modern Foot Care for Long Miles

    EP 767: Duct Tape Is Dead: Modern Foot Care for Long Miles
    Feb 6 2026
    Discover proven strategies to prevent foot issues and optimize your performance in ultra running. Dr. Tanya Olson joins us to share expert insights on foot care routines, products, and techniques that keep feet healthy and injury-free. Key Topics: The importance of planning a comprehensive foot care strategy before race dayModern products and methods for preventing blisters, maceration, and toenail damageWhy traditional remedies like duct tape and Vaseline are outdatedThe role of socks, shoes, and foot anatomy in maintaining foot healthHow to implement a foot care plan during training and racesTechniques for treating blisters, including when and how to lance safelyThe benefits of toe caps, specialized socks, and footwear modificationsAdjusting foot care strategies for different terrains, elevations, and conditionsThe significance of monitoring foot response post-run to fine-tune care routinesDon't wait for problems: proactive measures to keep your feet in top condition Timestamps: 00:00 - Introduction to foot care for ultra runners 00:45 - Common foot problems and why they're preventable 02:10 - Modern advancements in foot care products 03:25 - The pitfalls of using duct tape and Vaseline 04:30 - Developing a personalized foot care plan 06:00 - Managing moisture and preventing maceration 07:45 - Addressing sweaty feet and saltwater effects 09:00 - Tips for taping and preventing blisters during races 10:00 - Specific techniques for treatment and prevention 15:00 - How terrain, elevation, and running style influence foot care 20:00 - Toenail health and corrections for injuries 25:00 - When and how to lance blisters safely 30:00 - Post-race foot monitoring and adjustments 35:00 - The importance of education and continuous improvement 38:00 - Future resources and part two of this series Resources & Links: Fixing Your Feet Seventh Edition by Dr. John Vonhof & Dr. Tonya Olson Footcare- YouTube ChannelFootcare Products Tonya RecommendsDr. Tanya Olson's website Kinesiology Tape for Foot CareSalty Britches Skin Barrier Ointment Toe Caps (Toe Condoms) – Pressure Relief Alpaca Fiber Socks (Hollow Brand) Mastisol Skin Adhesive Get the "1 > 0" running hat HERE.
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    1 hr and 13 mins

Featured Article: The Best Running Podcasts to Keep You Motivated Through Marathons and Sprints Alike


Whether you’re a longtime track-and-field devotee or a newcomer just curious about running, you’re not alone. The sport just keeps increasing in popularity, with people all across the globe getting in on the joy of running and its potential mental and physical health benefits. Some folks are just learning how to run their first mile, while others are training for marathons. No matter where you’re starting from, these listens make the perfect companion.

Featured Article The Best Running Podcasts to Keep You Motivated Through Marathons and Sprints Alike
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These guys have been running trails since before the old testament, and they have the knowledge and insight to prove it! With top-notch guests that are doctors, coaches, nutritionists, champions, and runners that keep you up to date on the latest research and trends. You gotta listen! You'll quickly find yourself part of the Tribe!!

Hilarious! Informative! Motivational! Geriatric!

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Great podcast for all runners, from beginner to advanced. Hosts are great! Fantastic variety of content and guests.
Highly recommend whether your focus is trail running or if you want to add some variety to your training.

Fun, informative, and motivational!

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