Trail Runner Nation

Megan Eckert returns to Trail Runner Nation after an extraordinary stretch in endurance racing, including a third place at Cocadona 250, setting a women's world record at Big's Backyard Ultra and becoming the first woman to run more than 600 miles in six days. She explains why backyard ultras are less about speed and more about solving the strange little puzzle of time, sleep, food, heat, pacing, and decision-making, one hour at a time. The conversation gets into what happens when the body starts swelling after days of effort, how recovery has to be tested carefully, and why a runner's "toolbox" matters more than a perfect race plan. Megan also shares how mantras, gratitude, crew support, short sleep strategies, and breaking huge goals into smaller chunks helped her keep moving when the mental fog rolled in. The big takeaway is that toughness is not always loud or dramatic. Sometimes it looks like patience, curiosity, a good crew, and the willingness to step back into the corral one more time.
Links:
SharmanUltra Coaching - Megan
Previous Episode with Megan: EP 685: Running in Circles - Backyard Ultras
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!
Peluva - Footwear that let your feet be feet.  Get 10% off on our DEALS page 
Timestamps
00:00 | Megan Eckert's 600-Mile Breakthrough Scott introduces Megan's recent accomplishments, including her Big's Backyard Ultra world record and becoming the first woman to run more than 600 miles in six days.
02:10 | What Happens to the Body After 600 Miles Megan describes the swelling, inflammation, and strange physical effects that showed up late in the six-day race.
03:10 | Recovery Is Not a Formula She explains how recovery depends on the race, the body's feedback, heart rate, feet, legs, and the willingness to test movement and back off when needed.
04:14 | How Backyard Ultras Actually Work Megan breaks down the format: 4.17 miles every hour, starting again and again until only one runner remains.
06:16 | The Race She's Most Proud Of Megan shares why Run Rabbit Run stands out, not because it was perfect, but because she had to work through an off day almost from the beginning.
14:16 | The Tools That Keep You Moving The conversation shifts to mantras, knowing your "why," gratitude, and the mental tools runners build through hard training and bad races.
19:34 | Solving the Puzzle of Time Megan explains why backyard racing fascinates her: it is not about being fastest, but about balancing pace, rest, calories, sleep, and strategy.
25:46 | Training Yourself to Sleep Fast She talks about using an eye mask, lowering heart rate before lying down, and noise-canceling headphones to help the body shut down quickly during long races.
27:55 | Why Women Are Thriving in Long Events Megan reflects on the growing participation of women in backyard and multi-day racing and why the format creates a welcoming space for many types of runners.
31:15 | Why Crew Becomes Critical Megan explains how sleep deprivation affects decision-making and why crew support becomes essential in the later stages of multi-day races.
35:16 | The Dark Places in a Six-Day Race She describes the strange feeling of being between two shores, unable to see where you started or where you are going, and how her crew helped her regain perspective.
43:30 | Coaching for Backyard Ultras vs. 50Ks Megan explains how training shifts for backyard races, with more emphasis on time on feet, double days, and learning to run when you do not feel like running.
47:00 | Sleep Deprivation and Trial-and-Error The group discusses whether sleep deprivation can really be trained, and Megan explains why her best sleep strategy is built around longer 45- to 90-minute cycles.
52:00 | What's Next for Megan Megan talks about taking on Cocodona 250 and applying what she has learned from looped and timed events to a very different kind of trail challenge.
55:13 | Who Should Try a Backyard Ultra? Megan closes with a simple message: the best attribute is curiosity, because you never know what you are capable of until you show up.

Returning guest, coach Colleen Miracle, joins us to talk about something many trail runners know they should care about but often ignore: sun protection. The conversation is based on Colleen's UltraSignup article "Why Ultrarunners Face a Higher Risk of Skin Cancer and Decreased Running Performance." Colleen shares her own experience with stage-one skin cancer on her lip, which began as what looked like a small freckle but turned out to be a wound that would not heal. The episode gets practical fast, covering SPF 30, UPF clothing, sun hoodies, lip sunscreen, reapplication during races, altitude exposure, cloudy-day risk, and why a "base tan" is not real protection. For endurance athletes, the biggest takeaway is that sun damage is not just a long-term health issue; during long efforts, your body may divert energy toward cooling and repairing damaged skin instead of helping you keep moving. It is a useful, slightly uncomfortable reminder that protecting your skin may be as important to longevity in the sport as shoes, fueling, or strength work.
Resources & Links:
Check out Boundless Coaching
Sunbeam Sunscreen
Super Goop
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!
Peluva - Footwear that let your feet be feet.  Get 10% off on our DEALS page 
Timestamps
00:00 – The Sun as a Performance Threat Scott introduces the idea that UV exposure may affect not only skin cancer risk and aging, but also long-term running performance.
02:45 – Colleen's Skin Cancer Wake-Up Call Colleen shares how her own stage-one skin cancer diagnosis on her lip led her to interview her dermatologist and write about sun risk for ultrarunners.
05:30 – How Sun Damage Can Drain Your Body The group discusses how damaged skin may force the body to spend energy on cooling and repair when runners need that energy for movement, fueling, and staying strong.
07:15 – SPF, UPF, and What Actually Works Colleen explains the practical options runners can use, including SPF 30 or higher sunscreen, UPF clothing, sun hoodies, arm sleeves, and SPF lip protection.
14:25 – Why Sun Hoodies Are Showing Up More in Ultras The conversation turns to lightweight sun hoodies, why runners in hot and exposed environments use them, and why you should practice with them before race day.
17:50 – The Base Tan Myth and Other Bad Ideas Colleen pushes back on the idea that a base tan protects runners and explains why tanning still means skin damage.
31:45 – Timing, Altitude, Clouds, and Race-Day Habits They cover how early morning runs reduce exposure, why altitude increases risk, why cloudy days still matter, and how runners can build sunscreen reapplication into race routines.

Audio Magazine episode!  Long-time friend, Warren Pole joins us to trade ideas, stories, and thought-provoking topics from the world of endurance sports. We talk about everything from whether races should ban in-race filming to the surprising ways ultrarunning might temporarily damage red blood cells and what that means for recovery. Warren brings a sharp perspective on long-term health, framing running as an investment that compounds over time, especially when paired with better nutrition. The conversation also explores how beginners can cut through noise and focus on simple fundamentals like cadence and effort, while questioning whether trends like "gravel running" are innovation or just clever marketing. Along the way, we highlight how trail running uniquely benefits mental health, reinforcing why time on the trails feels different than pounding pavement. 
Check out 33 Fuel for amazing and healthy products that will help you live healthier.  If you live in the USA, you can buy their Ultimate Daily Greens via Amazon HERE.
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!
Peluva - Footwear that let your feet be feet.  Get 10% off on our DEALS page 
Timestamps
00:00 – Reunion & Format Setup
Scott and Don welcome Warren back and explain the fast-paced "audio magazine" format.
11:00 – Should Races Ban Content Creation?
Debate on whether filming during races helps grow the sport or distracts from it.
24:00 – What Running Really Does to Your Body
Discussion of research on red blood cell damage and what it means for performance and recovery.
30:00 – Nutrition, Recovery, and Long-Term Health
Warren explains why whole-food fueling may improve recovery and long-term outcomes.
39:00 – Learning to Run: What Actually Matters
Simple, foundational advice for new runners like cadence, effort, and consistency.
50:00 – Trail Running and Mental Health
Why running in nature has a stronger effect on mood, stress, and brain function.
54:00 – "Gravel Running" and the Future of the Sport
Exploring whether new categories are helpful or just clever marketing.

In this episode, we sit down with ultrarunning legend Hal Koerner and Ian Sharman to go beyond the race results and into the stories hidden between the aid stations. Hal reflects on the gritty era of ultrarunning when gear was simpler, races were rougher, and success often came down to who could stay calm while everything else unraveled. The conversation explores their approach to downhill running, how they learned to descend with confidence, and why many runners sabotage themselves by braking too much and overthinking every step. Hal also shares memorable moments from decades in the sport, including hallucinations, race-day mistakes, lessons from other legends, and the strange, beautiful chaos that unfolds after enough miles in the mountains. Along the way, we discuss how the sport has changed, from shoes and nutrition to the growing popularity of ultrarunning, while Hal remains the same smiling, endlessly curious runner with the grin that somehow survives even mile 90. By the end, the episode feels less like an interview and more like sitting beside a campfire with one of the sport's great storytellers while the mountains glow quietly in the background.
Check out
"Unbreakable" film
SharmanUltra.com coaching
Hal Koerner's Field Guide to Ultrarunning
Preorder Ian's book, "The Art of Ultrarunning: Tried & Tested Strategies for Long-Distance.
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!
Peluva - Footwear that let your feet be feet.  Get 10% off on our DEALS page 
Timestamps
06:00 – What Ultrarunning Used to Be Like Hal reflects on the early days of the sport, when aid stations were simpler, shoes were sketchier, and ultrarunners seemed stitched together from duct tape, stubbornness, and peanut butter sandwiches.
14:00 – The Downhill Running Advantage Hal explains why his ability to descend gave him an edge, how he learned to trust gravity, and why most runners unknowingly fight the trail on every downhill.
27:00 – Hallucinations, Mistakes & The Weird Stuff That Happens After 80 Miles The conversation drifts into race stories, strange moments, and the surreal carnival that begins when exhaustion starts repainting reality with a very crooked brush.
40:00 – How the Sport Has Changed The evolution of ultrarunning, from carbon shoes and nutrition science to the explosion of races, gear, and attention.
53:00 – The Lessons That Last Hal shares the wisdom he has gathered after decades in the mountains: stay adaptable, keep your sense of humor, and never lose the grin, even when the trail is trying very hard to take it from you.

In this follow-up conversation with Dr. Tonya Olson, we shift from fixing foot problems to preventing them by building stronger, more resilient feet before race day disaster strikes. Tonya explains that the biggest mistake runners make is not paying attention to their feet until something hurts, even though their feet have been quietly sending signals for months, like tiny grumpy trail prophets. The discussion explores how calluses, hot spots, toenails, and skin changes can reveal weaknesses in shoe choice, mobility, gait, and training habits. Tonya also unveils the surprising connection between foot problems and bigger biomechanical issues, explaining how limitations in the ankle, big toe, hips, and glutes can ripple down the kinetic chain like one bad domino tipping into another. We talk about simple weekly routines, mobility work, proprioception, and why "good enough" maintenance now can prevent a full-scale foot mutiny later. By the end, the episode makes a compelling case that resilient feet are not built in race week, but one small habit at a time.
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
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!
Peluva - Footwear that let your feet be feet.  Get 10% off on our DEALS page 
Timestamps:
00:00 – Why We Ignore Our Feet Until It's Too Late Tonya explains why runners obsess over nutrition, pacing, and gear, yet somehow treat their feet like forgotten basement tenants until race day. 
05:00 – Calluses, Skin, and What Your Feet Are Telling You How calluses, maceration, hot spots, and toenail changes can reveal problems with shoe fit, movement, and foot mechanics. 
14:00 – The Simple Weekly Foot Routine Every Runner Needs Tonya lays out a practical, low-maintenance routine: inspect your feet after long runs, trim and file nails, moisturize, and look for warning signs before they become race-ending monsters. 
20:00 – Why Foot Problems Start Higher Up the Chain A fascinating look at how mobility limitations in the ankle, big toe, hips, and glutes can lead to blisters, pain, and poor running mechanics. Your foot may be the smoke, but the fire could be somewhere upstream. 
33:00 – Wobble Boards, Mobility, and Training Smarter The group discusses proprioception, ankle sprains, balance training, and which exercises actually transfer to better trail running. 
48:00 – The Long Game: Keeping Your Feet Healthy for Decades Tonya explains why maintaining mobility and strength over time is the key to avoiding the stiff, cranky, "why does everything hurt now?" runner future