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.

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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