Trail Runner Nation

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Why traditional remedies like duct tape and Vaseline are outdated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.

What happens when a once-fringe sport starts to go mainstream — and can it grow without losing its soul?
In this episode of Trail Runner Nation, we sit down with Jamil Coury, founder and CEO of Aravaipa Running and publisher of UltraRunning Magazine, to explore the State of Trail and Ultrarunning in 2026. Jamil shares a 30,000-foot view of how the sport has evolved over the past decade, from participation and media coverage to rising expectations around professionalism and athlete experience. We discuss the emergence of 200+ mile races, the power of livestreaming and storytelling, and how technology is changing how runners train, race, and engage with the sport. The conversation also tackles cost, accessibility, and the growing presence of corporate influence, alongside the responsibility of race directors as stewards of ultrarunning's culture. Throughout it all, Jamil reminds us why the sport still works — community, shared suffering, and a deep respect between elites and back-of-the-pack runners alike.
Follow Aravaipa Running on Instagram to find out more about the upcoming movie, "The Cutoff"
Get the NEW "1 > 0" running hat HERE.

This is a previously recorded episode of Trail Runner Nation, but its message remains just as relevant today. In this conversation, we're joined by Adam Kimble to explore the often-overlooked power of consistency in running and training. Instead of chasing perfect workouts or peak moments, we discuss how small, repeatable efforts add up over time to build durability, confidence, and long-term progress. Adam shares insights on staying consistent through busy schedules, low-motivation days, and inevitable setbacks. Whether you're training for your first trail race or a 100-miler, this episode reminds us that showing up consistently matters more than doing everything perfectly.
Learn more about Adam by checking out his web site and his coaching site, Run On Dirt Coaching
Adam's social channels: Instagram, Twitter, Facebook
Get the NEW "1 > 0" running hat HERE.