Become a Better Trail Runner Today, Even If You've Never Tried It: Ruairi Moynihan

Trail running can seem a little intimidating if you are used to
running on the roads.  But it can be an incredible
experience, once you are armed with a little knowledge.


RunnersConnect Coach Ruairi Moynihan is the perfect bridge
between the roads and the trails as a super fast 2:22 road
marathoner and he’s a champion trail racer, too. Ruairi’s here to
tell us why he loves the trails, how to train on them, and how to
really get good at it.


In this episode you’ll learn how to:


get over common fears about running on trails

effectively run hills both up and down

know when to walk a hill and when to run it

fuel for an ultramarathon



Ruairi’s been a fast runner since he was a kid, ran in college,
and now splits his time coaching online at RunnersConnect,
substitute teaching, and making zany videos for his side hustle,
Trail GangstAZ.


If you’ve ever thought about taking your runs off-road, this is
the perfect primer to get you started.  And if you are
already a trail lover, Ruairi’s got some great tips to make your
trail time more productive and hopefully, even more fun.
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This week’s show brought to you by: LMNT

When coaching endurance runners of all levels to be their best, I
always emphasize the need for proper hydration with the right
balance of electrolytes.  Most athletes I’ve coached are
surprised to learn that their sodium needs are actually much
higher than they expected and it’s been hurting their
performance. 


Part of the reason athletes need much more sodium than they think
is not just because they lose electrolytes through their sweat,
but also because athletes tend to eat very healthy diets. 
They’ve been told that salt is a bad thing in food and frequently
don’t get enough for their lifestyle. 


Much of the science of sodium is based on people who eat highly
processed diets which also are very low in potassium.  It
could actually be the low potassium levels causing the issues
that sodium has been blamed for! 


What is clear is that both sodium and potassium at the proper
levels are essential for high performance (and for life in
general!). 


That's why we partnered with LMNT to offer a free sample pack of
their electrolyte mix.


Head to drinklmnt.com/runnersconnect to get yours now. The Sample
Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange,
and 2 raw unflavored).