Here at runladylike.com, Fridays are about sharing the inspiring stories of fit people who motivate all of us to be better tomorrow than we were yesterday. My Friday FITspiration series profiles runners, triathletes and casual exercisers who are making choices every day to be as healthy as they can be – in both huge ways and through simple, small victories.

Last week, I had the chance to sit down with legendary ultramarathon runner Scott Jurek for a Google chat to pick his brain about trail running. If you’re not familiar with Scott’s jaw-dropping running accomplishments, he has won nearly all of ultrarunning’s elite trail and road events, including the 153-mile Spartathlon, the Hardrock 100, the Badwater 135-Mile Ultramarathon and the Western States 100-Mile Endurance Run (seven straight times). Scott recently set the record for his speed in covering the Appalachian Trail, averaging nearly 50 miles a day for 46 days. Scott is a long-time Brooks Running athlete and also a New York Times-bestselling author. His tremendous accomplishments are only overshadowed by his character as a person. Scott is incredibly down-to-Earth and is a true ambassador for our sport. He’s also a new dad to daughter Raven. {You can see my interview with his equally amazing wife Jenny Jurek from 2014 here.}

I learned so much from my conversation with Scott Jurek and am excited to share his advice and insights with all of you.

What are the benefits of trail running?
Trail running is almost like cross-training for road running. It helps you build more strength and power. It’s also easier on the body because you’re often running on softer surfaces that provide more cushion and less impact.

What are some of your favorite trails to run?
I most enjoy running on single track trails. Some of my favorites include:

• The Alps outside of Chamonix
• Rocky Mountain National Park
• Mt. Rainier National Park (given that I lived in Seattle for 13 years)
• The Appalachian Trail
• Indian Peaks in the Boulder Foothills
• Pacific Crest Trail in Washington

What tips would you give to beginner trail runners?
Everyone tends to be worried about spraining an ankle on rocks or roots. To prevent and avoid injury, keep a high stride rate of about 85 to 90 strides per minute. This will help you better react to changes in terrain.

Additionally, do foot and ankle exercises to strengthen those important areas. You can stand on a pillow or wobble board with your eyes closed for 30 to 60 seconds attempting to wobble as less as possible. This will help strengthen your feet, ankles and up your chain for your back and core. It will also help you improve your reaction time on the trails.

Finally, don’t feel afraid to walk on the trails. You don’t have to run all the time. I walk up really steep hills because it is often more efficient to walk up them. Runners certainly benefit from power hiking.

What running destination or race is on your bucket list?
There are a few places I’d really like to run: The Wind River Mountains in Wyoming, the trails in Iceland (which look magical), the White Mountains in New Hampshire and the trails in Banff and Jasper.

As someone who is on a quest to visit all the National Parks in the U.S., what are your favorite National Parks to run in?
Wow, that’s a tough question. Everyone needs to go to Yosemite and the Grand Canyon. I also really like the Great Smoky Mountains National Park. Tennessee has some of the highest mountains on the east coast and this park is easy for people to overlook.

Note: You can read about my (rUnladylike’s) adventures in Yosemite and the Grand Canyon.

What mental strategies do you use to stay strong during the hard or dark moments of a long run or race?
I always encourage people to focus on small, micro-goals. Don’t get bogged down by the sheer distance you are running (or have left to run). When I was running the Appalachian Trail, it would have been easy to get discouraged by thinking I’ve got 1,800 more miles to go. The same holds true in a half marathon or marathon. Set more manageable goals. Sometimes for me that is simply getting to the next road crossing, next shady spot or next mountain.

Additionally, tune into the present moment. Focus on your breath, technique, stride rate and what you’re eating and drinking. Try to tune into your body versus how many miles you have left to go.

I’m also a huge believer in having an intention for each run, kind of like you hear about in yoga. Whether it’s an ill friend or a cause that is important to you, give your run purpose to push through hard times because we all have them. I’ve run in honor of my mom who passed away which gave a lot of meaning to my runs and helped push me through.

How do you fuel on long trail runs?
Fueling is a little trickier on the trail because there are fewer water fountains, and I often have to filter my own water. I use vests and hydration packs and am a huge fan of Ultimate Direction to carry my water, bottles and food. I consume things like Clif Bars and Clif Shots, but also enjoy real food too, like a bean and rice burrito at the top of a mountain or cooked sweet potatoes with salt and rosemary in a plastic bag. I also enjoy rice balls. For me, I like to mix sports fuel and real food that I crave.

Do you do interval and tempo workouts to train for your trail races?
Yes. I use road running and speed work like I would in typical marathon training. I do intervals and tempo runs on the track. Longer intervals like 1,000s, 1,200s and mile repeats as well as tempo runs at my lactate threshold pace and hill repeats. Incline running on the treadmill can also be helpful when running in the city with less access to trails.

What running accomplishment are you most proud of?
Although there was nothing like finishing my 46-day quest across the Appalachian Trail, I’m most proud of running around a one-mile loop for 24 hours in 2010. I ran 165.7 miles and broke the American Record at the time for the all-surface distance over 24 hours. (That was like 6.5 marathons in a single day). I ran that race for my mom who passed away so it was doubly meaningful. It was truly the hardest thing I’ve ever done mentally or physically.

What trends do you see for the future of trail running?
More people are starting to get into trail running from road running, including people with fast speed backgrounds. I think people are looking for something new to invigorate their love of running. After 22 years of ultrarunning, races are getting harder and harder to get into due to the sheer number of people entering shorter trail races and ultras. Many areas don’t allow trail races, and we have to figure out how to balance conservation with recreation given the number of new runners and races.

You’ve been working with and running for Brooks Running for more than 12 years. Tell us about that.
I first came to Brooks to design the best trail running shoes: the Cascadia. Our first pair were bright yellow and ice blue, back before colorful trail shoes were a trend. It is fun to see its evolution and that it has maintained popularity and relevance in the sport despite trends and changes.

For me personally, I like to run in different trail shoes. I’m using the new Mazama now because I like the faster, more minimal feel. The PureGrit is my Brooks trail shoe of choice, and I also wear the Cascadia for more cushioning and protection. I like the Brooks Cascadia shell/jacket which is occassionally my shelter during inclement weather out on the trails.

Note: All of the shoes and apparel mentioned above are available for both men and women. I’m currently testing the Mazama trail shoes and will let you know what I think about them soon.

What is next for you in 2017?
I’m currently writing a book and being an everyday runner. Last month my wife and I did a 21-mile hike in the Grand Canyon with our four-month-old daughter Raven. In terms of what’s ahead, I want to do new things. I’m interested in big adventure runs and am reading some books to find my next inspiration. I’m still sorting it out.

I am a Brooks Running Run Happy Ambassador and appreciate Brooks organizing the opportunity for me to talk with Scott Jurek. Brooks affiliate links are contained within this post. Any and all opinions expressed about Brooks are my uncensored and honest opinions.

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Do you know someone with an inspiring story that should be featured on Friday FITspiration? If so, email runladylike@gmail.com.

Have you ever done a trail race? If so, what has your favorite trail race been? Do you have a favorite kind of trail running shoe? If not, is trail running something you’re interested in doing more of in 2017?