Should we consider slowing down to Zone 1 for most of our training? Returning guest and Brad Kearns, co-author of Born to Walk: The Broken Promises of the Running Boom, and How to Slow Down and Get Healthy--One Step at a Time, and long-time advocate for rethinking training principles.

Building on our previous conversation with Mark Sisson, Brad explores the misunderstood world of aerobic conditioning. We discuss what elite athletes like Eliud Kipchoge are getting right—and what most recreational runners are missing—by focusing on slow, low-intensity efforts. Brad challenges the hype around Zone 2 training and shares insights on polarized training, resilience, and the surprising value of walking. Brad highlights the importance of building an aerobic base, using zone one training to prevent injuries, and balancing high-intensity workouts with sustainable practices. He also discusses how outdoor adventure sports can foster a deeper connection to nature and improve overall health. With insights into training philosophy and the value of recovery, this episode offers actionable advice for runners of all levels.

Learn more about Brad at BradKearns.com

Check out the B.Rad podcast too

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• HUEL, 15% off with code TRAIL
• Ketone IQ
• Trail Runner Nation's Trail Triage app

How does the foot arch function in running? How does the big toe play a crucial role in foot health and running efficiency?

Dr. Matthew Silver returns to The Nation to answer these questions and help us understand practical ways to activate and strengthen our arches, shedding light on how different shoe types—especially the trend of high-stacked shoes—impact our feet over time. This episode will help you make smarter choices for long-term running performance .

Dr. Matthew Silver, physical therapist and author of Built to Run: The Runner’s Guide to Fixing Common Injuries, Resolving Pain, and Optimizing Running Performance Now and For Life

Check out Dr. SIlver's website to sign up for his newsletter and for more information or consultation: Alpha Project Phyzio and Performance

Here is the link to Barefoot Science orthotics that Matt talked about

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• Shokz, Use code TRN10 for 10% off
• Amazfit - get 15% off their new T-Rex 3
• AquaTru: use code TRAILRUNNER for up to 20% off any water purifier
• Trail Runner Nation's Trail Triage app

Returning guest and renowned physical therapist Jay Dicharry returns to unravel the truths and myths around stretching, mobility, and shoe selection for runners. Jay sheds light on the debate between static and dynamic stretching, highlighting how dynamic stretching can better prepare runners for performance and injury prevention. He distinguishes between flexibility (passive) and mobility (active control), emphasizing that mobility training, joint stability, and motor control are crucial for long-term success in distance running. The conversation also explores footwear’s role, with insights into the benefits and risks of minimal and super shoes and how each type can impact running biomechanics. Jay encourages runners to focus on strength and mobility exercises to support muscle mass, bone density, and efficient movement. Runners will leave with actionable tips to improve their range of motion, prevent injury, and make informed choices about stretching and footwear for their unique needs.

• Check out this video Jay produced on the MASTERCLASS on Super Shoes For Runners
• By his 2nd edition of his amazing book, Running Rewired: Reinvent Your Run for Stability, Strength, and Speed, 2nd Edition
• Find out more about Jay and his services at An Athlete's Body
• Get 10% off a Mobo Board HERE

Episode Sponsors:

• Janji, Use code TRAILRUNNER for 10% off
• HUEL, 15% off with code TRAILRUNNER
• Ketone IQ
• Trail Runner Nation's Trail Triage app