In this episode of The Adventure Jogger, Steven and Valan Kornhaus share essential tips for first-time ultra runners. From making the leap from road to trail, dialing in your nutrition and gear, to mastering aid stations and building mental grit, they cover everything new runners need to know. With personal stories, practical advice, and a few laughs, this episode is your guide to surviving—and thriving—in your first ultra.

https://theadventurejogger.com/

https://www.patreon.com/c/theadventurejogger

Chapters

00:00 – Setting Up for Success

06:46 – Nutrition: The Key to Endurance

12:46 – Maximizing Aid Station Efficiency

19:34 – Foot Care and Gear Testing

25:07 – Mental Resilience in Ultra Running

31:15 – Affordable Gear for Runners

36:50 – Navigating Nature's Call During Races

42:34 – Managing Periods and Personal Care

48:24 – Understanding Recovery After Races

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In this episode of The Adventure Jogger Podcast, Steven Kornhaus and co-host Valan explore the deep connection between running and mental health. They tackle the highs and lows of ultra running, from the sting of DNFs to the power of mindfulness and emotional resilience on the trails. Valan shares insights from her upcoming athlete-focused workbook, introducing DBT (Dialectical Behavioral Therapy) techniques to strengthen your mental game—both in racing and in life. With a mix of humor and hard-earned wisdom, they also dive into the psychology of endurance racing, the struggle to balance training with personal life, and the quirks of trail running culture.

@valanrunslife

Podcast Chapters

00:00 – Introduction and Co-Hosting Dynamics

02:11 – Mental Health and Running: A Personal Journey

05:24 – The Rise of Trail Running and Its Benefits

12:25 – Mental Health Challenges in Running

14:40 – Creating a Workbook for Athletes

19:57 – DBT Skills for Athletes: Mindfulness and Beyond

35:43 – The Commitment of Ultra Running

41:50 – Balancing Relationships and Running

47:08 – Trail Running Pet Peeves

53:40 – Aid Station Food Favorites

01:01:30 – The Competitive Landscape of Ultra Running

01:07:11 – The Importance of Mental Health Coaching

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#adventurejoggerpodcast #trailrunning #adventurejogger #ultrarunning #mentalhealth #mentalhealthawareness

A division of Its Just Running Productions, LLC.

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In this episode of The Adventure Jogger, Steven Kornhaus chats with ultra runner Wes Plate about his journey from high school sprinter to mid-pack elite in 200-mile races. Wes shares the challenges of transitioning from 100 to 200 miles, the mental and spiritual aspects of endurance racing, and the lessons learned from sleep deprivation and overnight training. He also discusses his YouTube channel, the power of the ultra-running community, and his preparation for the Arizona Monster 300.

https://www.wesplate.com/

https://www.youtube.com/@wplate

Chapters

00:00 – Introduction to Wes Plate and Ultra Running

02:54 – Wes's Journey into Running and Early Experiences

06:01 – Transitioning to Ultra Distances

08:56 – First 100-Mile Experience and Lessons Learned

12:01 – The Leap to 200-Mile Races

15:03 – The Spiritual Aspect of Ultra Running

17:54 – Creating a YouTube Channel and Community Impact

29:34 – Training for the 200-Mile Challenge

34:03 – Experiencing the First 240-Mile Race

40:27 – Spiritual Insights from Endurance Racing

44:10 – Recovery After Extreme Distances

46:25 – The Significance of Cocodona

55:27 – Preparing for the Arizona Monster 300-Mile Race

57:58 – Understanding the Challenge of Ultra-Distance Races

01:00:05 – Sleep Strategies for Endurance Racing

01:03:05 – Preparing for the Arizona Monster

01:05:51 – The Importance of Experience in Ultra Racing

01:10:04 – Advice for First-Time 200-Mile Runners

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In this episode of The Adventure Jogger Podcast, Steven Kornhaus chats with professional trail runner James Lauriello about his journey from team sports in Florida to elite trail racing in Colorado. They discuss his training on the Manitou Incline, the power of networking in the running world, and his sponsorships with La Sportiva and Ultimate Direction. James shares insights on the Yeti 12 Days Vert Challenge, the Cirque Series, and balancing authenticity with social media. They also dive into the latest gear, self-coaching vs. professional training, and the rise of high-carb fueling in ultra running.

@jameslauriello

@steepstuff_pod https://podcasts.apple.com/us/podcast/the-steep-stuff-podcast/id1736139061

Podcast Chapters

00:00 – Introduction to James Lauriello

02:53 – Training in Manitou Springs

06:02 – Fast Ascent of the Incline

08:53 – James's Running Journey

12:08 – Transition to Professional Running

15:04 – Building Relationships in the Running Community

17:59 – Sponsorships and Professional Growth

20:51 – Future Goals and Aspirations

25:11 – Exploring the Yeti 12 Days Vert Challenge

26:45 – Upcoming Races and Challenges

30:12 – Cirque Series and Mountain Running

33:12 – The Growth of the Steep Stuff Podcast

39:41 – Authenticity in Podcasting

42:03 – Challenges of Social Media in Podcasting

43:23 – Gear Talk: Shoes and Vests

51:40 – Innovative Gear: The Ultravest Revolution

54:44 – Market Dynamics: Shifts in Running Gear Preferences

56:02 – The Cost of Quality: Pricing in Athletic Gear

01:00:04 – Self-Coaching vs. Professional Guidance in Training

01:09:29 – Nutrition Trends: High Carb Fueling in Ultra Running

01:14:32 – The Competitive Spirit: Racing Dynamics and Relationships

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#adventurejoggerpodcast #adventurejogger #trailrunning #ultrarunning #thesteepstuffpodcast

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In this episode of The Adventure Jogger Podcast, host Steven Kornhaus dives into endurance nutrition with registered dietitian Alex Larson. They explore the essentials of proper fueling for endurance athletes, common nutrition mistakes, and why breakfast is crucial for performance. Alex shares her personal journey into endurance sports and how it led her to launch a nutrition business dedicated to helping athletes optimize their fueling strategies. The conversation covers pre-run nutrition, the dangers of under-fueling, and key post-race recovery tips. Alex also discusses the unique challenges faced by plant-based athletes, the role of protein in recovery, and the impact of different diets on performance. Additional topics include bicarbonate fueling, creatine benefits for plant-based athletes, greens powders, and high-altitude nutrition—offering a deep dive into how proper fueling can enhance endurance performance.

https://alexlarsonnutrition.com/

Podcast Chapters

00:00 – Introduction to Endurance Nutrition

03:00 – Alex's Journey into Endurance Sports

06:00 – The Birth of Alex Larson Nutrition

09:08 – Common Nutrition Mistakes in Endurance Athletes

12:00 – The Importance of Breakfast for Athletes

15:07 – Pre-Run Nutrition Strategies

17:48 – Effects of Under-Fueling on Performance

21:01 – Post-Race Recovery Nutrition

25:00 – Post-Race Recovery Essentials

28:15 – Nutritional Strategies for Recovery

31:57 – The Role of Protein in Endurance Events

34:59 – Plant-Based Nutrition for Athletes

36:47 – The Science of Plant-Based Recovery

39:51 – Controversial Diets in Endurance Sports

42:31 – High Carb Fueling for Endurance

48:52 – Real Food vs. Gels in Ultra Running

49:19 – Fueling for Performance: The Power of Food Choices

50:01 – Exploring Bicarbonate Fueling: Science and Experience

51:54 – Creatine: A Game Changer for Plant-Based Athletes

56:10 – Understanding Female Athlete Nutrition: Unique Considerations

01:01:20 – The Role of Greens Powders: Are They Beneficial?

01:03:43 – High Altitude Training: Nutrition Strategies for Success

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In this episode of The Adventure Jogger Podcast, Valan Kornhaus shares her journey from a reluctant high school runner to an ultra runner, navigating the challenges of military life, motherhood, and mental health. She opens up about returning to running after childbirth, battling postpartum depression, and finding solace on the trails. Valan’s story highlights the power of resilience, the importance of community, and the mental strength required to overcome injuries, DNFs, and self-doubt. The conversation also explores her passion for coaching, the impact of relocation on mental well-being, and her future aspirations in both running and mental health counseling.

Follow Valan on Instagram: https://www.instagram.com/valanrunslife/

Takeaways

• Valan’s love-hate relationship with running began in high school.
• The military gave her structure.
• FOMO from missing a relay race pulled her back into the sport.
• Pregnancy and postpartum depression challenged her physically and mentally.
• Her first trail run was both terrifying and transformative.
• She battled injuries and setbacks during her first 50K.
• COVID pushed her to build a virtual running community.
• Moving to Colorado opened new doors in her running journey.
• GI issues and race-day anxiety tested her resilience.
• Running became more about connection than competition.
• She ran 54 miles on a torn labrum, proving her grit.
• Mental health struggles shaped her approach to training.
• DNFs became lessons in perseverance rather than failures.
• She aspires to become a certified coach and mentor others.
• The mental game is just as crucial as physical endurance.
• Strength training is key to longevity in the sport.

Chapters

00:00 – Introduction to Valen's Journey

03:12 – From High School to Ultra Running

06:07 – The Military Influence on Running

08:47 – The Return to Running After Parenthood

12:09 – Challenges of Pregnancy and Running

14:57 – The Impact of Postpartum on Running

17:53 – Trail Running Adventures Begin

21:12 – The Bell Ringer 50K Experience

23:58 – Navigating COVID and Virtual Races

26:52 – Building a Running Community

30:09 – Mental Health and Running

32:55 – Moving to Colorado and New Beginnings

34:59 – Navigating Mental Health and Running Challenges

38:04 – The Journey to 100 Miles: Trials and Tribulations

43:46 – Rehabilitation and Recovery: Overcoming Injuries

46:39 – Relocation and New Beginnings: Running in Colorado

52:24 – Facing Setbacks: The DNF Experience

01:00:15 – Mental Resilience in Ultra Running

01:06:50 – Future Aspirations: Balancing Life and Running

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In this episode of The Adventure Jogger, Steven Kornhaus talks with Dr. Sean Roach, founder of Aletheia Run, about his mission to revolutionize injury prevention. As a runner and physical therapist, Sean shares how his cutting-edge wearable device analyzes running mechanics, providing data-driven insights to help athletes run stronger and stay injury-free.

Takeaways

• The Aletheia Run device analyzes running gait to prevent injuries.
• Understanding individual biomechanics is key to performance and injury prevention.
• The butterfly pattern visualizes load distribution while running.
• Wearable technology provides valuable data for physical therapy and recovery.
• Every runner's biomechanics are unique and require personalized analysis.
• Developing wearable tech takes years of refinement.
• Data-driven insights can resolve conflicting advice from physical therapists.
• The device simplifies complex data for everyday runners.
• Perfecting the first version of a product is crucial for success.
• Hip mobility issues can cause pain and weakness.
• The nervous system adapts dynamically to trauma.
• The obturator internus muscle is vital for pelvic floor health.
• Machine learning enhances rehab by analyzing movement data.
• Reliable measurements are crucial for wearable technology.
• Aletheia Run helps recreational runners improve efficiency.
• Effective data interpretation maximizes user benefits.
• The device has applications beyond running in multiple sports.
• Future updates will refine capabilities and algorithms.
• The goal is to leave a lasting impact on future athletes.

Podcast Chapters:

00:00 – Introduction to Aletheia Run

06:32 – The Journey of Developing Wearable Tech

12:43 – Understanding the Butterfly Pattern

23:53 – Individualized Running Form and Injury Prevention

37:54 – The Role of Technology in Physical Therapy

43:00 – Understanding Hip Mobility and Pain

45:59 – The Role of Machine Learning in Rehabilitation

49:01 – Comparing Wearable Technologies for Runners

51:59 – The Importance of Data in Running Efficiency

54:58 – Target Audience for Aletheia Run

57:56 – Future of Motion Analysis Technology

01:00:55 – The Vision Behind Aletheia Run

Website: https://www.aletheia.run/

Instagram: https://www.instagram.com/aletheiarun 

TikTok: https://www.tiktok.com/@aletheiarun 

Facebook: https://www.facebook.com/aletheiarun/ 

LinkedIn: https://www.linkedin.com/company/36124834 

X (Twitter): https://x.com/AletheiaRun 

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Bill Bradley’s journey is one of resilience, reinvention, and relentless determination. After building a video rental empire, he lost everything when Netflix disrupted the industry, leading to bankruptcy. But instead of giving up, Bill found purpose in ultra-endurance sports, tackling brutal challenges like Badwater, the Arrowhead 135, and multiple Grand Canyon crossings. He shares his experiences battling extreme conditions, pushing past failures, and embracing the mindset of never quitting. From attempting Denali and Aconcagua to swimming the English Channel, Bill’s story is a testament to the power of perseverance and the drive to conquer the impossible.

"Epic Bill" film: https://www.pbs.org/video/epic-bill-7nkun4/

https://epicbillbradley.com/home/

Takeaways

• Bill Bradley's journey is a testament to resilience and perseverance.
• He discovered running as a child and continued through school.
• Bradley built a successful video rental business, but the rise of Netflix led to its downfall.
• Facing bankruptcy and personal struggles, he turned to running for healing and purpose.
• His first 50-miler was a life-changing moment, solidifying his identity as an ultra runner.
• Bradley believes in never giving up and finding creative solutions to challenges.
• He attempted Western States with little preparation, learning valuable lessons from failure.
• He became one of only four people to complete a quadruple Badwater.
• The recognition from fellow runners meant more to him than official awards.
• He didn’t learn to swim until 35 but later took on extreme endurance swims.
• After an eight-year break, he returned to ultra racing with renewed passion.
• Bradley set a record for seven crossings of the Grand Canyon.
• Extreme endurance challenges like Arrowhead 135 test both mental and physical limits.
• He faced frostbite on Denali and battled altitude sickness on Aconcagua.
• Survival skills are essential for extreme cold races and high-altitude adventures.
• To overcome his fear of heights, he took on skydiving and bungee jumping.
• Mental strength is just as crucial as physical training in ultra-endurance sports.
• Every failure is a lesson, pushing him toward greater achievements.
• Bradley’s journey proves that perseverance, resilience, and a refusal to quit can lead to extraordinary feats.

Podcast Chapters: Bill Bradley’s Journey of Resilience

00:00 – Introduction to Bill Bradley's Journey

05:08 – Early Running Experiences and High School Athletics

10:01 – The Rise of a Video Empire

15:01 – The Collapse of the Video Business

20:01 – Transitioning to Endurance Sports

25:06 – The First 50-Miler and Its Significance

28:34 – The Journey from 50 Miles to 100 Miles

30:31 – Pushing Limits: The Badwater Experience

32:51 – Extreme Challenges: Quadruple Badwater

37:57 – The Allure of Extreme Running

40:42 – Perseverance in the Face of Adversity

42:32 – The Challenge of the Sissonit 100

44:36 – From Ironman to English Channel Attempts

46:58 – The Reality of Swimming the English Channel

52:33 – Preparing for Another Attempt at the English Channel

55:00 – The Grand Canyon Challenge

01:02:01 – Endurance and Elevation: Mount Denali

01:10:02 – Facing the Heights: Aconcagua Adventures

01:15:06 – Surviving the Cold: The Arrowhead 135 Experience

01:17:15 – The Journey of Perseverance

01:19:56 – Facing Challenges in Ultra Racing

01:22:30 – The Importance of Mental Strength

01:25:57 – Reflections on Epic Adventures

01:30:58 – Staring Death in the Face

01:32:34 – Never Give Up: The Spirit of Resilience

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Sam Werner takes on one of the most unique running challenges yet—the Chipotle Challenge, a competition to log the most segments near a Chipotle restaurant. He shares his intense training, fueling strategies, and the mental toughness required to win. From barefoot running to conquering Colorado’s 14ers, Sam reflects on his journey, recent marathon PR, and his growing passion for ultra running. Plus, insights on balancing work, training, and the role of gear in peak performance.

Takeaways

• Sam Werner's running journey began in middle school, transitioning from basketball and tennis to track and field.
• He experimented with barefoot running but found it challenging.
• Passionate about hiking, he has summited 53 of Colorado's 14ers.
• Trail running introduced new challenges and skills, leading him to compete in 18K and 26K races.
• Sam has completed two marathons, with a personal best of 2:39:46, and is preparing for Boston and Chicago.
• He enjoys combining speed work with longer runs for balanced training.
• The Chipotle Challenge involved repeatedly running a short segment, logging over 1,000 segments and 442 miles in January.
• His biggest single-day effort was 36 miles, primarily training in cushioned shoes for recovery.
• The challenge created a strong sense of community among participants.
• Sam balanced high-mileage training with his full-time job as an actuary.
• He prefers smoothies over heavy meals for fueling during long runs.
• Denver is back in contention for the Chipotle Challenge, with the current leader running four hours a day.
• Some runners incorporate biking into their strategy for segment-based challenges.
• Ultra running presents unique challenges and rewards, pushing physical and mental limits.
• Recovery and strength training are crucial for long-term success.
• The running community remains both competitive and supportive.
• Choosing the right gear is essential for maximizing performance and comfort.

Chapters

00:00 – Introduction to Sam Werner and His Running Journey

02:59 – The Transition from High School to College Running

05:59 – Exploring Barefoot Running and Its Challenges

08:56 – The Shift to Hiking and 14ers in Colorado

12:03 – Trail Running Experiences and Lessons Learned

15:00 – Marathon Running and the Chipotle Challenge

22:38 – Breaking Personal Records and Marathon Goals

24:22 – Upcoming Marathons and Training Strategies

26:59 – The Chipotle Challenge: Overview and Strategy

30:10 – Intense Competition and Training Regimen

34:07 – Challenges of Running a Short Segment

38:22 – Balancing Work and Running

41:02 – Fueling Strategies During the Challenge

43:30 – The Chipotle Challenge and Its Expansion

46:36 – Running Strategies and Competitive Spirit

49:37 – Personal Bests and Competitive Running

52:00 – Exploring Ultra Running and 100-Mile Challenges

56:00 – Advice for Aspiring Runners

01:01:08 – Understanding Limits and Recovery in Running

01:05:59 – The Role of Gear in Running Performance

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Trail runner Anatoly Ross shares his journey from running in the USSR to conquering some of the toughest ultra races, including the Canadian Death Race, Eastern States 100, and Barkley Fall Classic. He discusses the ethics of trail running, balancing a medical career with training, and the mental and physical battles of endurance racing. Anatoly also opens up about his hip resurfacing surgery, his quest for the Grand Slam of ultra running, and the lessons learned from Hardrock, UTMB, and Pikes Peak. From grueling climbs to race-day disqualifications, this episode is packed with perseverance, adventure, and a passion for the trails.

Takeaways

• Anatoly helped an injured runner during a race, showcasing trail running ethics.
• He began running in a government-sponsored sports school in the USSR.
• After moving to Canada, he faced challenges getting his medical credentials recognized.
• He returned to running during residency, completing a marathon with only two weeks of training.
• Anatoly is drawn to rugged 100-mile races that push his limits.
• He has completed races like the Canadian Death Race and Eastern States 100.
• Community and support play a crucial role in his running journey.
• He has participated in the Barclay Fall Classic every year since its inception.
• Balancing a demanding medical career with ultrarunning requires resilience.
• Weather and terrain significantly impact race outcomes.
• Injuries and hip pain have affected his training and performance.
• Surgery was a key step in his recovery and return to running.
• Mental resilience is just as crucial as physical fitness in endurance racing.
• Acclimatization is essential for high-altitude races like Hardrock.
• Crew and support teams are invaluable in long-distance events.
• Disqualifications can happen due to unforeseen circumstances or rule misinterpretations.
• Every race, success or failure, provides a learning experience.
• Future goals include major races and personal outdoor adventures.
• Cardiovascular fitness can be maintained through alternative training methods.

Chapters

00:00 – Introduction to Anatoly Ross and His Journey

03:04 – The Ethics of Trail Running and Helping Others

06:01 – Anatoly's Early Running Days in the USSR

09:05 – Transitioning to Canada and Pursuing a Medical Career

11:54 – Returning to Running After a Long Break

14:57 – The Challenge of 100-Mile Races

17:59 – Conquering the Canadian Death Race & Eastern States 100

21:07 – The Journey to Completing 100-Mile Races

24:05 – The Barkley Fall Classic and Its Unique Challenges

29:06 – How Weather Can Make or Break a Race

33:21 – UTMB: A Unique and Unforgettable Challenge

38:18 – First Impressions of Racing in Colorado

40:44 – Injury Struggles and Battling Hip Pain

50:18 – The Grand Slam of Ultra Running: A Grueling Journey

55:39 – Training for Leadville and the High-Altitude Struggles

59:10 – The Hardrock 100 Experience

01:10:11 – Reflections on the Barkley Fall Classic

01:17:11 – Future Aspirations and Ultra Running Goals

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In this episode of the Adventure Jogger podcast, host Steven Kornhaus interviews Nick Kovar, who shares his inspiring journey from road running to trail ultramarathons, overcoming challenges like injury and hip replacement surgery. Nick talks about his first ultra at the Georgia Jewel, his experiences with the Smoky Challenge Adventure Run, and the lessons learned from recovery and physical therapy. He reflects on the importance of a proactive approach to health, the joy of returning to nature, and his future goals, including hiking in Colorado and tackling new endurance events.

Takeaways

• Nick's running journey began at a young age, influenced by his father's marathon running.
• Running became a form of medicine for Nick, especially in his 20s.
• The transition to trail running was prompted by a friend's encouragement.
• Nick's first ultra, a challenging 50k, deepened his love for trail running.
• Family support played a crucial role in Nick's running experiences.
• The Georgia Jewel tested Nick's endurance and mental toughness.
• The Smoky Challenge Adventure Run was a grueling experience with significant elevation gain.
• Proper preparation and training are crucial for ultra running success.
• Experiencing nature while running can be surreal and rewarding.
• Listening to your body and addressing injuries promptly is essential.
• Hip injuries can require serious medical intervention, including surgery.
• Surgery can help regain an active lifestyle after injury.
• Mental preparation is as important as physical training for endurance events.
• Volunteering at races offers a unique perspective on the running community.
• A long-term mindset is vital for recovery and returning to running.
• Nick looks forward to returning to the perimeter trail and completing a 24-hour event.
• Nick's surgeon encouraged him despite common skepticism about post-surgery running.
• He’s proud of his recovery and eager to prove what's possible post-surgery.

Chapters

00:00 Introduction to Nick Kovar's Journey

03:06 Early Running Experiences and Family Influence

06:09 Transitioning to Marathon Running

08:58 The Shift to Trail Running

12:05 First Ultra Experience and Challenges

14:56 The Georgia Jewel and Overcoming Obstacles

17:56 Support from Family and Future Aspirations

21:48 The Smoky Challenge Adventure Run Experience

28:17 Training and Preparation for Ultra Running

35:22 Injury Journey: From Pain to Surgery

45:15 Hip Replacement: The Decision and Procedure

46:08 Choosing the Right Surgical Approach

49:08 Navigating Recovery and Physical Therapy

52:00 Returning to Running: The Journey Back

58:52 Training for Races Post-Surgery

01:03:15 Future Goals and Adventures

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