Trail Runner Nation

Sophie Grant had reached a point where even the hardest ultramarathons no longer carried the uncertainty they once did, and after years of infertility and IVF, she realized she had also lost some of her joy in running and trust in her own body. The Via Alpina changed that, taking her roughly 2,000 kilometers across the Alps and forcing her to approach each day without knowing exactly what the next one would bring. She and photographer Zoe Salt talk about the physical and logistical realities of nearly a month on the trail, including relentless fueling, strength training, bad patches, storms, forest fires, and the value of an exceptional crew. Sophie shares practical lessons endurance athletes can use immediately, including her belief that “a bad moment does not make a bad day,” the importance of eating before assuming something has gone seriously wrong, and learning to distinguish between not wanting to continue and truly being unable to continue. The deeper story is about something bigger than an FKT: Sophie describes how this adventure helped her appreciate what her body could do after spending years focused on something it couldn't. By the end, her message is wonderfully simple: try something new,

LINKS:

Sophie Grant's coaching

Zoe Salt photography

EPISODE SPONSORS

Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928.

If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100.

Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra.

RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure.

Timestamps

00:00 – The Via Alpina and an Enormous New Challenge
Sophie and Zoe introduce the roughly 2,000-kilometer route across eight Alpine countries and explain why attempting it was so different from Sophie's previous racing.
05:14 – Why Sophie Needed Something Different

After years of racing at a high level, Sophie realized she was operating on autopilot and needed a challenge that could bring uncertainty, learning, and joy back into running.

12:12 – Infertility, Running and Her Relationship With Her Body

Sophie opens up about infertility, IVF, and how the experience left her angry and disconnected from her body before the Via Alpina helped change that relationship.

20:00 – What 29 Days Really Looked Like

Zoe describes watching Sophie get up and do the work day after day, while Sophie shares the low moments, frustration, pain, and perspective that kept her moving.

25:12 – How Do You Fuel for a Month?

Sophie breaks down the surprisingly broad menu that powered the effort and explains why years of practicing 80 to 90 grams of carbohydrate per hour made eating almost automatic.

28:41 – “A Bad Moment Does Not Make a Bad Day”

Sophie explains how food, music, distraction, and experience help her escape negative headspaces, plus the crucial difference between can't continue and simply don't want to.

41:51 – When the Plan Falls Apart

Storms, vehicle problems and forest fires force the team to adapt, leading to a broader conversation about trusting your support system and learning to build a different life when the original plan changes.

48:20 – Not Every Problem Needs to Be Fixed

Sophie explains one of the most meaningful lessons from her infertility experience: sometimes people don't need solutions, they simply need someone willing to sit with them and acknowledge how hard things are.

53:15 – The Courage to Try Something That Scares You

Sophie closes with advice for anyone who feels stuck: try something new, choose something that scares you, and focus on having the courage to begin rather than obsessing over the outcome.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

We often think of ultrarunning as an individual pursuit, but Eric Strand’s Western States story proves that the strongest performances are rarely solo efforts. After cracking a rib, falling multiple times, and watching his sub-30-hour goal slip away, Eric reached mile 78 convinced he wouldn’t make it. His pacers refused to believe that story, helping him stop negotiating with himself, stay focused on the mile he was in, and keep moving forward one step at a time. Along the way, the conversation explores what separates a great pacer from an average one, how trust and preparation begin long before race day, and why different moments require different kinds of encouragement. This episode is a reminder that sometimes the greatest gift another runner can give you is believing in you until you’re able to believe in yourself again.

LINKS

Video of Eric Finishing WS100

Eric's Race Report

EPISODE SPONSORS

Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928.

If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

Stone Creek Coffee: Start every adventure with One More Mile, our limited edition coffee created by Stone Creek Coffee and Trail Runner Nation for runners who believe the journey is as meaningful as the finish line. Fuel your next early morning, long run, or post-run conversation, and save 20% with code ONEMOREMILE20. Every cup is an invitation to be part of a community that goes farther together.

Instant Hydration

Timestamps

00:00 | When Belief Runs Out
Eric introduces the moment at mile 78 when he thought his Western States dream was slipping away.
08:00 | Borrowing Someone Else’s Confidence

Eric explains how his pacer shifted his mindset from making excuses to focusing on the mile directly ahead.

15:30 | What Makes a Great Pacer

The conversation explores communication, trust, and why every runner needs something different during difficult moments.

30:00 | Managing Pain Without Giving Up

Eric shares how his pacers helped him push through cracked ribs, multiple falls, and overwhelming fatigue without losing sight of the finish.

39:00 | Lessons for Every Pacer

Practical advice on pacing strategy, communication, course knowledge, and common mistakes that can make or break a race.

48:00 | A Son’s Push to the Finish

Eric reflects on the emotional role reversal of having his son pace him over the final miles and what that experience meant.

55:00 | Why No One Finishes Alone

The discussion closes with a broader lesson about crew, volunteers, family, and the trail running community that makes extraordinary accomplishments possible.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Most runners focus on pace, heart rate, and fueling, but heat may be the hidden factor that determines whether a great race turns into a survival march. In this conversation, CORE endurance performance lead Aline Barre explains how the body regulates temperature, why overheating steals blood away from your muscles and gut, and how even well-trained athletes can unravel when heat gets ahead of them. She shares simple, research-backed ways to become heat adapted using overdressed runs, saunas, hot baths, and smart scheduling, while also explaining why hydration, electrolytes, and cooling strategies matter just as much. The discussion also explores CORE’s non-invasive temperature sensor, how monitoring heat strain can help runners avoid crossing the point of no return, and why “cooler is faster” isn’t just a catchy phrase, it’s physiology. This episode offers practical tools that can make running in the heat feel far more manageable.

EPISODE SPONSORS

Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928.

If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100.

Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra.

RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure.

Instant Hydration:

Timestamps

00:00 | Why Heat Matters More Than You Think
Scott and Don introduce the episode and explain why heat may be one of endurance sports’ biggest overlooked performance limiters.
07:00 | How to Become Heat Adapted

Aline explains how overdressed runs, saunas, and hot baths help your body adapt in as little as 10 to 14 sessions.

16:30 | Measuring Core Temperature

The conversation explores why core temperature matters, how it differs from skin temperature, and how runners can monitor heat strain in real time.

22:00 | Cooling Strategies That Actually Work

Ice bandanas, pre-cooling, slushies, wet clothing, and aid station tactics that help keep performance from falling apart.

31:30 | Common Heat Training Mistakes

Why hydration, electrolytes, recovery, and smart scheduling matter just as much as simply running in hot weather.

38:00 | Heat Training Beyond Hot Weather

Can heat adaptation improve altitude performance? Aline shares surprising research and explains how long heat adaptations last.

44:30 | Practical Tips for Your Next Hot Race

The episode wraps up with actionable advice on clothing, cooling methods, and how to avoid crossing the overheating threshold on race day.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What would you think if you arrived at a trailhead and saw runners strapping full-size ironing boards to their backs? That’s exactly how Don and Scott discovered Iron X, a 13-mile extreme ironing race through the trails of Auburn, California. Race creator Ben Mitchell and participant Brian Goldman explain the surprisingly real world of extreme ironing, the rules of carrying an ironing board through the wilderness, and the seven checkpoints where competitors must stop and iron their shirts in places ranging from the American River to an abandoned car. But beneath the absurdity is something that feels increasingly important in trail running: grassroots events built around community, creativity, and simply having a good time. The conversation also explores the challenges facing small race directors, the value of low-key “fat ass” events, and Brian’s work helping financially struggling runners participate in the sport. It’s a reminder that some of the best trail running experiences may have nothing to do with qualifying points, lotteries, or prestigious finish lines, and everything to do with showing up, finding your people, and not taking yourself too seriously.

LINKS

IroningMan - the official Extreme Ironing Site

Sign Up for next year's Iron X

- Mendocino Running Festival

Mile Madness Endurance Run

Skybreaker Racing

- Run Free Foundation - a non-profit to help runners overcome the financial barriers of running

EPISODE SPONSORS

Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928.

If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

Stone Creek Coffee: Start every adventure with One More Mile, our limited edition coffee created by Stone Creek Coffee and Trail Runner Nation for runners who believe the journey is as meaningful as the finish line. Fuel your next early morning, long run, or post-run conversation, and save 20% with code ONEMOREMILE20. Every cup is an invitation to be part of a community that goes farther together

Timestamps

00:00 | Ironing Boards at the Trailhead
Don and Scott explain how a normal weekend trail run turned into the discovery of a 13-mile race involving runners carrying full-size ironing boards.
03:10 | How Iron X Was Born

Race creator Ben Mitchell explains how the strange sport of extreme ironing inspired him to create his own trail-running version in Auburn.

08:11 | Seven Stops and a Lot of Ironing

Ben breaks down the course and its required ironing locations, including standing knee-deep in the American River and ironing on an abandoned car.

13:12 | The Surprisingly Real World of Extreme Ironing

The group explores the history, rules, and wonderfully strange culture behind taking ironing boards into places they were never designed to go.

23:07 | Why Trail Running Needs More Weird Races

The conversation shifts from ironing to something bigger: the value of fun, inexpensive grassroots events in an increasingly commercialized sport.

30:52 | The Heart of Grassroots Trail Running

Ben and Brian discuss fat ass races, the challenges of putting on small events, and why these gatherings can represent trail running at its purest.

36:28 | Making Trail Running More Accessible

Brian shares the mission behind the Run Free Foundation and his efforts to help runners who can’t afford the increasingly high costs of gear, races, and travel.

45:01 | Stop Taking Yourself So Seriously

The episode closes with the biggest lesson from Iron X: trail running can help us discover ourselves, build community, and occasionally carry an ironing board through the woods just because it’s fun.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Runners have more data, technology, nutrition products, and training advice than ever, so why does Dr. Phil Maffetonebelieve many of us are actually getting slower and less healthy? In this wide-ranging conversation, Phil challenges the resurgence of high-carbohydrate fueling, explains why building a strong aerobic system still matters, and shares how he used heart-rate training decades before it became mainstream. He breaks down the Maffetone Method, why runners should measure training by time rather than miles, and how slowing down today can ultimately help you run faster tomorrow. The conversation also explores the difference between collecting data and actually using it intelligently, along with Phil’s belief that diet and metabolic health can quietly undermine even the best training plan. And in classic Phil fashion, the discussion eventually wanders into music, creativity, awareness, and why becoming a better runner may require developing more of yourself than just your legs.

LINKS TO CHECK OUT

More about Maffetone Method and the Two-Week Test

Maffetone Music - where most of the updated research is published and, of course, his music

EPISODE SPONSORS

Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928.

If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses!

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100.

Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra.

RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure.

Timestamps

02:12 | What Runners Are Still Getting Wrong
Phil argues that despite decades of new research and technology, runners continue to repeat many of the same mistakes around training and nutrition.
03:18 | The Return of High-Carb Fueling

The conversation tackles the trend toward extremely high carbohydrate intake during endurance events and Phil’s strong disagreement with the direction it’s taking.

09:08 | The Heart-Rate Experiment That Changed Everything

Phil tells the story of putting an early heart-rate monitor on Mark Allen and asking one of the world’s best triathletes to dramatically slow down in order to eventually get faster.

14:44 | Are We Using All This Data Wrong?

With runners surrounded by watches and metrics, Phil explains why collecting numbers is very different from using them intelligently.

18:32 | How the Maffetone Method Actually Works

Phil explains aerobic heart-rate training, why runners shouldn’t necessarily train together at the same pace, and why he prefers measuring training by time instead of mileage.

27:28 | Are Today’s Runners Actually Healthier?

Despite record-breaking performances at the elite level, Phil argues that the broader running population is getting slower and points to metabolic health and excess body fat as major concerns.

46:16 | Want to Be a Better Runner? Do More Things

The conversation expands beyond training as Phil explains how music, creativity, awareness, and a more varied life can contribute to becoming a better athlete and a more complete human.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.