Trail Runner Nation

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
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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

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 performance
03:04 - Historical insights on human perceptions of muscle across centuries
06:07 - The pioneers redefining muscle's role in aging and health span
09:49 - Debunking myths about muscle decline after 60 and implications for older adults
13:23 - The prejudice within medicine and sports communities against strength training
14:37 - Maintaining posture and independence through muscle health
18:11 - How elite athletes have adopted heavy lifting techniques
21:23 - Personal stories: Don's bodybuilding background and Alex's running evolution
24:39 - The joys of feeling powerful and acting upon the environment through strength
28:09 - Practical tips for integrating resistance exercises into everyday routines
34:30 - How tracking progress enhances motivation and long-term adherence
39:38 - Finding your personal motivation and joy in strength training
41:33 - Quick resistance exercises on the trail or at home
43:23 - 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 Gross
The Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
The Explorer's Gene: Why We Seek Big Challenges, New Flavors, and the Blank Spots on the Map
Outside Online Sweat Science
Connect with Alex Hutchinson:
Twitter
Instagram
AlexHutchinson.net
Get the  "1 > 0" running hat HERE.

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 day
Modern products and methods for preventing blisters, maceration, and toenail damage
Why traditional remedies like duct tape and Vaseline are outdated
The role of socks, shoes, and foot anatomy in maintaining foot health
How to implement a foot care plan during training and races
Techniques for treating blisters, including when and how to lance safely
The benefits of toe caps, specialized socks, and footwear modifications
Adjusting foot care strategies for different terrains, elevations, and conditions
The significance of monitoring foot response post-run to fine-tune care routines
Don'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 Channel
Footcare Products Tonya Recommends
Dr. Tanya Olson's website
Kinesiology Tape for Foot Care
Salty 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.

This episode brings back Trail Runner Nation's Point–Counterpoint format, with coaches Ian Sharman, Annie Hughes, Jeff Browning, and Trish Ahrends stepping into the debate arena. Responding to listener feedback, this episode leans hard into our long-held "experiment of one" philosophy. Each coach is assigned a position and must defend it, whether they personally agree or not. Training myths, sacred cows, and well-worn advice get put on trial through experience, evidence, and strong opinions. The result is fast-paced, thoughtful, and occasionally spicy. Pick a side, challenge your assumptions, and enjoy the debate.
Need coaching?  Try giving these coaches a try:


GiddyUp Ultra
Sharman Ultra
Proof that Ian met David Beckham

 Get the  "1 > 0" running hat HERE.

In this powerful episode, we sit down with our special co-host, Krissy Moehl, and with climber, endurance athlete, and paraplegic adventurer Quinn Brett for a conversation that stretches far beyond sport. We explore what happens when the body changes, identity is shaken, and resilience becomes a daily practice.
Quinn's story is one of dramatic transformation. Once a climber, guide, and search-and-rescue professional, her life changed forever after a catastrophic fall on El Capitan in 2017 that left her with a T11 ASIA A spinal cord injury. With honesty and clarity, Quinn explains what that diagnosis means, how it affects her body, and how it reshaped the way she sees herself and the world.
But this episode is not about loss. It's about endurance redefined.
Drawing on her background in psychology, yoga, and ultra-endurance sport, Quinn shares how the mindset she built as an athlete now fuels her recovery and her future. Endurance, she explains, is no longer measured in miles or summits, but in the daily choice to keep moving forward, mentally and emotionally.
The conversation weaves through the realities of aging, injury, and reinvention, highlighting the role of community, purpose, and curiosity in building a meaningful next chapter. Quinn's eyes are firmly on the horizon, with goals that include open-water swimming and even triathlons, proof that adventure doesn't end when life changes direction.
This episode is a reminder that while our bodies evolve and our paths shift, the spirit of an athlete, the drive to explore, and the courage to adapt can remain boundless.
Gold Nuggets
Aging and injury can redefine, not diminish, the athlete's journey

Understanding spinal cord injuries fosters empathy and support

Endurance is as much mental as it is physical

Community, mindset, and purpose are essential for long-term resilience

Links that you should check out:
Unite 2 Fight CureCast Podcast
Unite 2 Fight Paralysis
An Accidental Life movie on Amazon Prime
The Tour Divide film
Quinn's Website
Krissy's Website
 Get the  "1 > 0" running hat HERE.