Trail Runner Nation

Caffeine is one of the most researched performance aids in sport, but Dr. Neil Clarke says its biggest misconception is that it works the same way for everyone. The research strongly supports caffeine for endurance performance, yet the right dose, timing, and delivery method can vary dramatically from one runner to another. Clarke explains how caffeine can reduce perceived effort and pain, increase motivation, and potentially help athletes sustain performance longer. The conversation covers coffee versus pills, gels and gum, caffeine during ultras, sleep, withdrawal, and why cutting caffeine before a race may not provide the boost many runners expect. For trail and ultrarunners, the most useful takeaway is surprisingly simple: start with a low dose, test it in training, and look for the smallest amount that improves performance without creating side effects.

LINKS

Dr. Neil Clarke LinkedIn

Researchgate

BCU Research Profile

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!

Timestamps

01:01 | The Biggest Caffeine Myth

Dr. Neil Clarke explains why caffeine doesn't work the same way for every athlete and why runners need to treat themselves as an experiment of one.

08:33 | Finding the Right Dose

The research points toward general dosing guidelines, but genetics, sensitivity, training status, and side effects can dramatically change what works for an individual runner.

10:13 | Coffee, Pills, Gels or Gum?

Neil compares common caffeine sources and explains why delivery method can affect how quickly runners feel the benefits.

20:17 | Should You Quit Caffeine Before a Race?

The popular strategy of reducing caffeine before race day gets challenged, including the potential downside of withdrawal symptoms.

28:17 | How Caffeine Actually Improves Performance

Caffeine can affect motivation, pain perception and perceived effort, helping explain why hard running may feel more manageable.

32:29 | Using Caffeine During an Ultra

For a 50K or longer event, Neil discusses starting doses, mid-race top-ups, course timing, and why runners need to test their strategy before race day.

48:26 | Build Your Own Caffeine Strategy

Neil finishes with a practical approach: start low, gradually experiment, and find the smallest dose that produces a benefit without unwanted side effects.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Ryan Lange thought nine years of ultrarunning had given him a pretty good idea of his limits, until mile 88 of the Summit 200 changed everything. When he learned he was leading the race, pain suddenly became less important, his mindset shifted, and he began pushing at a level he hadn’t known was there. Ryan breaks down the practical pieces that helped make that breakthrough possible, including gradually shifting his sleep schedule before race day, training his gut to handle huge amounts of fuel, strategically using caffeine, keeping aid stations efficient, and giving his pacers permission to push him hard. He also explains why his training has evolved from 80 to 100-mile weeks toward a more sustainable 40 to 60 miles most weeks, because he wants running to support his life rather than consume it. The conversation goes beyond racing into how years of failing, adapting, and slowly improving have shaped Ryan as an entrepreneur and taught him to value discipline over instant success. Ultimately, it’s a conversation about the intriguing possibility that the limits we think we’ve discovered may simply be the limits we’ve experienced so far.

LINKS

Raverunner Bags

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!

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100.

Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra.

RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure.

Timestamps

00:00 – Finding Another Gear
After nine years of ultrarunning, Ryan explains what happened at mile 88 of the Summit 200 when he learned he was suddenly leading the race and his perception of pain changed.
06:20 – How Pacers Changed the Race

Ryan explains how he deliberately gave his pacers permission to push him hard and even convince him that second place was closing in when the gap was actually growing.

14:30 – Sleep and Fueling for 200 Miles

Ryan shares how he gradually shifted his wake-up time before the race, trained his gut for heavy fueling, and used nutrition to avoid the bonk that often changes an ultra.

26:50 – Saving Caffeine for When It Matters

Ryan explains why he reduces caffeine before a 200 and holds it back until the second night, turning it into both a physiological boost and something to look forward to.

30:00 – From Losing Weight to Loving the Process

Ryan traces his journey from a kid struggling with his weight to a 20-year-old Moab 240 finisher, and eventually to someone who sees endurance as training for the rest of life.

35:00 – What Ultrarunning Teaches About Success

The conversation connects running and entrepreneurship, exploring why solving problems, failing repeatedly, and earning progress can build something more durable than quick success.

49:10 – How Much Training Is Really Enough?

Ryan explains why he no longer believes huge mileage is automatically better, how he can prepare for 200-mile races on roughly 40 to 60 miles most weeks, and why keeping running enjoyable matters.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

For much of her career, Ellie Greenwood measured herself against the best runners in the world, but her relationship with running has evolved toward something less measurable and, in some ways, more meaningful. She talks with Don and Scott about why racing can gradually shift from exciting to stressful, and why stepping away from competition doesn't mean stepping away from being a serious runner. The conversation explores how personal projects, peak bagging, FKTs, mileage or vertical challenges, and even running every street in your hometown can provide the same motivation that once came from a race on the calendar. Ellie also tackles an important question for aging athletes: what happens when working harder no longer produces the performances it once did, and can changing the goal help preserve our love of running? Along the way, they share adventure ideas ranging from Rim-to-Rim-to-Rim and running a favorite race course unofficially to travel running and some wonderfully ridiculous challenges involving ironing boards and whole chickens. Ultimately, Ellie makes the case that a bib is only one way to create purpose, and the best running goal may simply be the one that keeps you curious, moving, and excited about what's around the next corner. Hire Ellie as a coach at SharmanUltra

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!

Timestamps

01:05 | From Racing to Adventure
Ellie explains how one of the sport's most accomplished competitors began finding fulfillment in running experiences that have nothing to do with racing.
07:15 | Does Adventure Need Competition?

The group considers how personal challenges can provide difficulty and purpose without turning every run into another contest.

11:00 | Training Without a Race on the Calendar

Ellie shares how she coaches runners toward adventure, fitness, skills, and personal goals even when there's no finish line waiting for them.

22:40 | Are You Still a Trail Runner Without a Bib?

Scott raises the identity question at the heart of the episode, and Ellie explains why racing should never define who gets to call themselves a trail runner.

27:29 | How Long Are Our Best Running Years?

A discussion of the "Sawchuk Seven" leads to aging, longevity, smart training, burnout, and what happens when improvement becomes harder to find.

37:03 | Adventure Ideas You Can Actually Try

From running every street in your town to exploring unfamiliar trails, Ellie, Don, and Scott start building a menu of adventures that don't require an entry fee.

42:34 | Rim-to-Rim, Foil Buckles and Running the World

The conversation expands into Grand Canyon crossings, unofficial Western States adventures, delightfully strange challenges, and using running as a way to experience new places.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Matt Lambert has become one of the quiet legends of the Auburn trail community, not because of race results, but because of the joy, generosity, and gratitude he brings to every run. Although he's a seven-time Western States finisher, Matt rarely talks about racing. Instead, he shares how growing up on the Western States Trail taught him that running is about adventure, friendship, and discovering the "pharmacy in your head," where movement naturally brings peace, perspective, and emotional healing. The conversation explores how our relationship with the trail evolves over time, why Matt intentionally stepped away from racing before it stopped bringing him joy, and how balancing running with other activities has allowed him to stay healthy for decades. Along the way, Don, Scott, and Matt reflect on why trail running creates deeper friendships than almost any other activity and how time on the trail often provides clarity that's difficult to find anywhere else. It's an inspiring reminder that the greatest reward isn't another buckle. It's becoming the kind of person who still can't wait to head into the woods after forty years.

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!

ALTRA: With the classic Altra Fit, you set the pace. Altra running shoes are designed with room for your toes so they can actually spread out -  for a natural fit. This gives you comfort, balance, and strength on and off the trail. Better balance and stability for our toes mean more comfort – on mile 5, 50, or 100.

Learn more about Altra Fit. Feel the Altra Difference and use code TRN10 for 10% off your first order at checkout at altrarunning.com/TRN. Stay Out There with Altra.

RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure.

Timestamps

00:00 | Why Matt Lambert Inspires So Many Runners
Scott introduces "Lamb Chops," whose love for the trail has made him one of Auburn's most beloved ambassadors despite rarely talking about his impressive race resume.
09:30 | Adventure, Friendship, and Growing Up on the Trails

Matt shares how exploring the Auburn canyons as a kid and meeting influential mentors shaped his lifelong love of trail running.

20:40 | The "Pharmacy in Your Head"

Matt explains why running became his healthiest source of joy and why nature has always been his most powerful medicine.

30:00 | The Trail as a Place of Healing

The conversation turns to mental health, finding perspective, and why a run has always been Matt's path back from life's hardest moments.

41:15 | Why Longevity Beats Mileage

Drawing from decades as chiropractors, Matt and Don discuss avoiding overtraining, embracing cross training, and staying healthy enough to enjoy the trails for life.

50:00 | Knowing When to Let Racing Go

Matt reflects on finishing Western States seven times, recognizing when the suffering outweighed the joy, and redefining his relationship with running.

1:03:00 | What Really Matters After Decades on the Trail

Scott shares how Matt influenced his own evolution as a runner, leading to a heartfelt conversation about purpose, perspective, and loving the trail long after racing fades.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Hydration can make or break a long run, but there isn't a universal formula that works for everyone. Kramer Ammons shares how he tests everything from sweat rate and hydration timing to where runners carry their water, explaining why the most efficient solution isn't always the most obvious. The conversation explores handheld bottles, hydration belts, vests, bladders, and why convenience often matters just as much as laboratory efficiency. Don and Scott add decades of racing experience, emphasizing that successful runners solve problems early instead of waiting until dehydration, stomach issues, or fatigue force them to slow down. The discussion also covers pre-hydration, electrolytes, carb drinks, aid station strategy, and how listening to your body is often more valuable than blindly following generic hydration guidelines. The biggest takeaway is that great hydration isn't about copying someone else's plan. It's about experimenting until you discover what consistently works for you.

Links:

Kramer's "how to carry water" video

Kramer's company 55Miles

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!
RunMotion Coach: Whether you’re training for your first trail race or chasing a new ultra PR, RunMotion Coach creates a personalized training plan that adapts to your schedule, fitness, and progress. Built by experienced coaches and powered by intelligent coaching technology, it helps you train smarter, stay consistent, and arrive at the starting line ready for your next adventure.

Timestamps

00:00 | Why Hydration Is So Complicated
Hydration seems simple until heat, sweat rate, pace, nutrition, and aid stations all start influencing the equation.
04:30 | The Best Way to Carry Water

Kramer explains the research behind handheld bottles, hydration belts, vests, and why carrying weight near your center of mass can improve efficiency.

12:30 | Find Your Personal Sweat Rate

Learn a simple sweat rate test and why copying someone else's hydration plan rarely works.

18:00 | Pre-Hydration Before You Start

The conversation covers electrolytes, hydration loading, coffee, and preparing before the first mile instead of trying to catch up later.

24:30 | Choosing the Right Hydration System

The pros and cons of handheld bottles, running belts, front flasks, hydration bladders, and when each option makes the most sense.

45:30 | Water, Electrolytes, and Carbs

The hosts discuss balancing plain water with sports drinks, avoiding stomach issues, and fueling longer races more effectively.

49:00 | The Best Runners Solve Problems Early

One of the episode's biggest lessons: recognize small problems before they become race-ending mistakes, and leave a little in reserve so you can finish strong.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.