Beginner Trail Running | Tips by Trail Runner Nation
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- čas přidán 2. 07. 2024
- Thanks to LMNT for sponsoring this video! Head to drinklmnt.com/FLO to get your free sample pack with any purchase. Scott Warr and Don Freeman are hosts of the Trail Runner Nation podcast. TRN is trail running's #1 podcast in the world, with more than 600 episodes. We break down the barriers for road runners to get into trail running and advice on how to improve as a trail runner and ultra runner.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
#trailrunning #ultrarunning
Chapters
00:00 Intros
03:56 Welcome Scott and Don! About Trail Runner Nation.
08:22 Starting out running, transition to trail
14:42 Early lessons in trail running
21:39 Why people run mostly road vs trails
23:12 Community
29:02 Kids ‘n’ trails, “one is greater than none”
30:11 Running gear & safety considerations
34:18 Things you can’t run without…
39:32 Running identity
45:17 Small habits, motivation
47:07 Commonalities between podcast episodes
52:40 Recommendations for getting into trail running
58:40 Don’s 200-milers
1:06:35 Crewing
1:08:48 Where to find Don and Scott
1:09:30 Closing thoughts
LINKS & TOOLS MENTIONED:
► Trail Runner Nation trailrunnernation.com/
► Born to Run (book) by Christopher McDougall amzn.to/3ZTHWdF
► Extramilest Show #59 - Coach Jimmy Dean bit.ly/42cuVxn
► Atomic Habits (book) by James Clear amzn.to/3ZOeUw2
► Vibram 5 Fingers amzn.to/3FtpAYL
► Tahoe 200 bit.ly/3LqjgFo
► Bigfoot 200 bit.ly/3Tj1W74
► Cocadona 250 cocodona.com/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND OUT MORE ABOUT SCOTT AND DON HERE:
► Website trailrunnernation.com/
► Twitter bit.ly/3mW9mRG
► Facebook bit.ly/3ldqQbH
► Instagram bit.ly/3TfnPEk
► TRN podcast - trailrunnernation.com/categor...
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: extramilest.com/podcast/
► Personal Best Program: www.pbprogram.com/
► Strava: / strava
► Instagram: / florisgierman
► Website: extramilest.com
► Website: pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and CZcams channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at www.pbprogram.com.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at DrinkLMNT.com/FLO
🚨 GIVEAWAY!! Win a $100 gift card to pathprojects.com running apparel. To enter, subscribe to my CZcams channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by May 15th from the CZcams comments.🚨
To learn more about our running coaching program, from 5k to marathons and ultra distances, visit PBprogram.com, that is the Personal Best Program at PBprogram.com - Sport
SO happy to see and listen to this episode! Literally just bought my first pair of trail shoes because a friend invited me to run with his group. Thanks for all this advice! “Our pace changes but our workload stays the same” 💡💪🏼
Perfect timing Linz and great takeaway!!
What an EPISODE! I was not able to finish this episode at once without going out for a run right in the Middle where Scott and Don were talking about discipline and motivation. Thank you, Mr. Gierman!
"Be compassionate with yourself."
I really needed to hear that today. I listened to the podcast while I was skiing, and I had to take a break for a moment when your guest said that line. Cheers.
That's indeed such an important takeaway, to be compassionate with yourself. Glad that line stood out to you as it did to me as well. Cheers @beerandchips2545!
A lovable pair. I listened/watched this episode twice today
This was the best show ever. Guess what one of my take aways was?? " Falls Happen" ! Falling is not spoken about in the running crowd, but gratefully my favorite guys brought it out into the open. There were many gems in this show , too many to mention. Thanks so much Floris Gierman thank you TRN as well, always a blast.
Off for a slow run now! Thanks to the three of you!
I've done many hikes in the past, but never any trail runs. This episode reminded me how I always enjoyed being around nature when I hiked. Now that I've started running again after a hiatus, I'm inspired to get out and try some trail runs! Great episode - Scott and Don are very entertaining!
Your actions reinforce your identity, and your identity reinforces your actions. Decide the kind of person you want to be--a runner, a good dad, a hard worker--and start the virtuous cycle.
For 6 and 9 years old.. or even for 69 years old… that’s a good one!
YES, that was spot on indeed. Don is surely a wordsmith!
Loved this episode!! Thanks Floris for having Don and Scott over!
Glad you enjoyed it Mari!
In my opinion, this is one of your best podcasts ever. I learned so much and these guys were so nice and funny. I love the advice to block in workout time on your work calendar. That’s a great idea!
Wow, thank you! Both Scott and Don share many great insights and are so easy to record a conversation with. Yes, the blocking out time for ourselves in our work calendar was a good one!
Hi @chadhawkinsart, congrats on winning a $100 PATH projects gift card in this comment to enter contest. See first pinned comment to confirm you're the winner. Please email me to claim your prize. Cheers, Floris
Running my first trail race this weekend. So, stumbled on your channel and this video. super helpful to ease the anxiety. the best part for me was the gear needed (carb sources, water, vests, etc) thank you!
Hey Floris. I listened to the audio only version and just came by here to say thanks for another great episode. It's always a nice surprise when a new extramileist show drops! Cheers
i can't tell you how much i enjoyed this episode. it is so relatable to runners in every stage of their journey!!😊
Great podcast. This is one of the best so far. These two characters have set me in a path of trail running enjoyment.
Thank you for this.
This was very fun to hear and see. I've been a big fan of TRN and though I've listened to hundreds of hours of them it's a rare treat too see them. Looks like Extramilest is getting added to my Up Next queue.
Great episode - Scott and Don at TRN are great. Love their advice to just get out there and run a mile, and give yourself permission to cut runs short
What an awesome lesson to highlight in the first moments!
Glad I came across this podcast! Great discussion. Looking forward to tuning into more.
Stoked to hear that, thank you!
Two of the best. I love TRN. Discipline trumps motivation anytime😝😝
That was great Thank You ALL!
Oh I was counting days to this episode. A great conversation and thank you. Don and Scott are such fun people. I love listening to their podcast too.
So glad to hear that Ariun! They are hilarious, the most I've laughed in any podcast I've recorded so far. Glad you enjoyed it.
lol, My favorite podcasters talking trail! Love the episode and so many gold nuggets!
Loved this!!
Great podcast a must to listen to. Thank you
Great talk! Thank you!
Great show today, thanks
So fun, started listening to TRN podcast when you had the teaser out, so many great episodes, takeaway, the discipline, even if I walk a day it keeps the habit of that block of time, and I can experience the conditions at a reasonable level or dial things back if needed, lots to learn here, thanks guys!
Spot on takeaways Linda. Also, happy to hear you are enjoying their TRN podcast episodes too.
Great show covering many tooics. Thanks Floris for this amazing session.
Glad you enjoyed it Venkat!
Awesome episode!! I especially liked the part about introducing kids to the trail! Our daughter is only 1, and I don't want her to ever feel pressured to run because I do, but I love the idea of introducing it as walking/exploring/playing (no pressure, it's all just fun)!
Coming from TRN and good to see Scott and Don's faces. Great channel Floris, love the 5 mins rule!
Great episode! My favorite part was hearing about sleeping in at the start of the Moab 240 😂. I'm just getting into the running and trail running scene and there was a lot of good takeaways, thanks!
😂 what a treat! I loved the topic and stories. I like their honesty and humor about trail running. After all, isn't trail running a bit wild and keeps it real?
Great tips about learning to fall and about identifying yourself as a runner, or trail runner.
Love your work 😊
For me it was good to hear (again) that it's best to go easy but consistent. I heard it often and my training has become much more sustainable over the years, but there is always this little voice in my head which tries to get me go faster/harder. So little reminders are very helpful :)
Totally know what you mean @OmaKahn, good to have occasional reminders like that to go easy and consistent!
I must be honest, its really weird to actually SEE these guys in person for the first time after listening to their voices for years!!
Started listening on my run this morning. Awesome episode.
Awesome, glad the hear!
What was your favorite takeaway, lesson or quote from this video? @chadhawkinsart, congrats on winning a $100 PATH projects gift card in this comment to enter contest.
Great episode! One takeaway for me is what you identify yourself as and how that will lead you to take actions that reinforce that identity.
I think this also applies to the reverse. So positive self talk is very important.
Thank you for this great episode. Being a trail runner myself I can only look at the achievements of these two guys with admiration. However, what struck me most is how Scott and Don interact and relate to each other and in general their approach to life and friendship. This is what really counts. It surely must be fun to run a trail with this crew 🙂
Absolutely Bernhard! Scott and Don know each other so well after recording that many podcasts and running that many trail miles together. They are great guys to run with, either in person, or while listening to their podcast. Cheers
thank you so much! ❤ greets from switzerland.
"Our pace changes, but our workload is even." ❤
Great podcast! Excellent information and quite inspiring! Very interesting that I grew up in the 70s thru 90s in the grass valley Auburn area and have run many of the trails and mountains. Idaho boy now. Thanks again
Auburn is such a great area for trail running. We've been there a few times for Western States, loved it. Glad you enjoyed it @Bowfisinnev!
Really enjoyed this thanks 🙏🏻
Happy to hear that Ben! Scott and Don have stories for days :)
Thanks Floris, Scott and Don for sharing all your knowledge and experiences. Whilst i'm a 100% road run event participant, over 95% of my training is on trails, so i don't have the need to worry about traffic, just dogs with owners who don't know how to control their dogs and inconsiderate cyclists! Joking aside, it's always good to connect with nature.
Always good to connect with nature indeed! Hope you're doing well Donato
@@FlorisGierman all good Floris and now competing at top level Masters races now...getting older and faster in my 60's!
Hey Floris love your show. Watching episode of trail running nation. I remember my first trails, in Boulder Co. went north to 4mi. Canyon. Then in 79 moved to Dillon, Dillon valley is next to I-70. I would jog up to where the houses stopped, there was a small path. So I went on, it went between 1- 2mi. Right next to straight creek. On the way back I found another trail. Took it an it broke out on a paved road. It came background to entrance to Dillon valley. Don’t know how long it was, I just ran it.
Did Summit. Co. Marathon twice with this training. Only ran everother day. But I was 35, I’m now 71 and still try running every other day. It seems to work for me.
TY,
Keep on Truckn
Love it Bill, glad you have found a way to run consistently, every other day. Also well done on Summit Co Marathon twice! I just looked up Dillon and seems like a great area to adventure on the trails and roads around there. Keep enjoying your runs out there! Cheers
Hi Floris, great video. Just wanted to give you an update from the LA marathon. It was a pretty good race and I finished with a time of 2:50:11 and placed 37th overall. My last 4 km worth of splits were some of my fastest and I attribute that to my low-carb diet and being more fat-adapted. Now, time to train for the next marathon.
You crushed it, very well done. That's not an easy course with that uphill at the end. Nice work!
Thank you for another entertaining video. I love how they made Floris laugh so much.
Yes I agree, carrying enough water is a must! And now that I'm getting older and falling more, I started using knee pads on steep downhills. Not a cool look but oh well!
As for the shoes, I think you do need trail shoes depending on the terrain. Some hikes are pretty steep, rocky and muddy around here You'll be slipping and sliding without some decent lugs.
Signed up for my first 50k ultra in June. Lots of tidbits but a key success point on running trails is pace changes but the workload stays the same.
Thank you 🙏
Flow State Running, this just this!
As always a great show these guys were brilliant . Thanks for sharing ! People who have had jujitsu or judo training ( qualified parachutist are also naturals) tend to do well with the roll with gravity falls , as long as you do not have an obstacle or too great a ledge , you should be good to go ...electrical tape is a great emergency skin patch to get you to the end of a run ( you should see the state of my Killam pants after my last fall , more stitched the Frankenstein ;-) ) . Nut Butter and Moleskin tape is a godsend for both long road and trail runs over 20 miles. 200 miles+ the thought of it , fuel, sleep .. warmth the mind boggles
haha now I'm curious to see the status of your Killam pants! Yes being about to roll does tend to help. Although it sounds great in theory, I sometimes still feel like a bag of potatoes that got dropped on the trails when I go down lol Glad you enjoyed this episode John! Exciting running adventures ahead for you!
The power of not running alone!
Hey! From the middle of Kansas here. Trail running is actually getting bigger here. It is harder to find shoes and gear than road-running stuff, but we have trails in a lot of the river bluff areas that can actually have some technical sections and steep grade (just not for very long). Hoping it keeps going this direction. Running stores absolutely know, Facebook groups are pretty prevalent too.
Hi Eric, it's nice to see how much trail running has grown in recent years in different areas. Good call on the FB group too! I've found Strava segment finder to work well for discovering new trails too.
These guys are the best and always give me a laugh. 6-7 years ago they interviewed Michael Arnstein the fruitarian and these guys gave it a go. They got mouth sores from eating too many tomatoes at one time 🤣.
hahaha that sounds very much like them! Never a dull moment with the TRN guys. Thanks for sharing that David
It’s funny, I’ve listened to TRN for years - but the guys look nothing like I thought they would!
what a great gang.
Love those guys! Thanks and cheers Russ
Great podcast, with the Trail Runner Nation guys … love them. Found them in 2017, and they introduced me to many topics, helping me grow as a runner. They make every long run easy. There’s two golden nugget I take away, Don is right “you can’t do something for a long time that is hard.” and I totally agree with identifying as a runner. I found this to be something that challenged me too when I first started out. I may not have looked like runner, and maybe I still don’t, but I run, therefore I’m a runner. Thank you Flo!
My favorite lesson was probably we run different paces, but maintain the same effort, amongst many others
YES! That's a big one for sure that took me some getting used to in the early stages of trail running too.
My take-away leads me to a question. I'm fairly new to trail running but quickly learned I could power walk the hills nearly as fast as I could run them, but at much lower HR. My question though is how to handle the descents- because although bombing down is the same relative CARDIO effort, I'm finding it takes a toll on my quads. My limiting factor isn't my aerobic capacity but quad fatigue. I suppose that will improve with more trail running, but it's not like I shy away from hills on the road. I guess I'm just wondering where the sweet spot on downhills between speed and saving the muscles. Or is there one? Does it take LESS muscle effort to bomb down vs a more controlled descent? Nothing like practice I guess.
Great observations. The squad muscles on the downhills do take some getting used to and this is also trainable. Make sure to gradually increase trail running volume and intensity, building this up over several weeks and months, vs too much too soon.
Also, one way I love training my quads is 1 minute backwards walks up a hill (not technical trail). Then jogging back down. This strengthens your quads very well.
I am having a laugh here really😂😂 and I had to pause it to type something out because I didn't want to miss out on anything. I must say that running trails with non-trail running shoes on is a risk but it depends of course what kind of trails you are on. I wouldn't do it myself and I wouldn't recommend it but hey, we are all different. The two things I would definitely recommend to have when on trails are trail running shoes and a soft flask with water as a minimum. Falling down is inevitable on trails probably but believe me, running on a tarmac can be at times as dangerous or tricky as on trails. I experienced two pretty bad falls on trails when running on fairly easy segments when the focus has been let go slightly but the fall I had yesterday on a tarmac was a heavy weight mainly because it happened at higher speed during vo2 max workout. I was taking a sharp left turn when my left foot slipped under my right foot on a tarmac surface covered with mud after rainfall the night before. All in all I picked all my pieces up and did 10k and 15k PB....unintentionally 🤪 I hated tarmac before and I hate it even more now :) The conclusion is: never lose focus wherever you run.
haha, I totally know what you mean Jarek! Even during the editing of this conversation, I was laughing out loud several times. Sorry to hear about your slam on the tarmac, those falls surely wake you up!
@@FlorisGierman Thanks Floris, all wounds healing very well👍 Can I ask you a question about Kjerag shoes as I saw you wearing them in one of your videos. How are they? How do muscles respond to the fatigue? I am just about to purchase them but have doubts so may end up with Tomir instead.... Thanks👍
Where is this @0:31?
That dialekt😳 where did it come from🧐
hah probably not to bomb it uphill
Not every time, sometimes it feels great to push it hard uphill too :)
@@FlorisGierman yeah if there's french fries up there, sure