Episodes

Jun 25

Pretty much every runner deals with injury setbacks. The silver lining is that the recovery process can teach many important lessons. Coach Andie Cozzarelli joins us on the show to chat about her own injury setbacks and what you can learn from the recovery process. This is a special episode because after 13 amazing years, this will be the last episode of Run to the Top. If you're a longtime listener, thank you for your support and we look forward to bringing you more great training content through the RunnersConnect blog and newsletter. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Ketone-IQ You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing. Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don't have as many carbohydrates. The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner. But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores. And the academic literature on the effectiveness of ketones for running performance is overwhelming. For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining. If you want to see more of the research, head to ketone.com/RTTT Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT . That's K-E-T-O-N-E dot com slash RTTT. MAS NAD+ for Runners Did you know that by Age 40, your NAD+ levels can be half of what they were at 20? And they only go downhill from there. This is important because lower NAD+ levels have been shown in research to impact some of the hallmarks of aging such as reduced muscle strength, lower mitochondrial performance and overall energy. But, just because NAD+ levels decline with age doesn't mean you have to accept it. NAD+ from MAS Edge is a groundbreaking formula that can increase your NAD+ levels by 67%. Their unique formula enhances absorption by 71% and increases uptake and utilization in the body by 167% compared to generic NAD+ supplements. This means you can slow muscle loss, improve recovery, increase your energy levels, and fight aging at the cellular level. You can check out the results yourself at masedge.com/nad . Plus, runnersconnect fans will automatically save 20% on any purchase. If you're ready to fight all the typical signs of aging and feel a decade younger, this is no-brainer.

Jun 18

The technological revolution has taken over running. Dr. John Holash and Dr. Cody Ray van Rassel are specialists in exercise physiology at the University of Calgary. We brought them on today's show to discuss topics including: What are some of the most exciting new technologies in athletics How the benefits of super shoes are measured What is the role of wearable technologies in advancing the sport What new technological innovations we might see in the near future Whether the humble potato is the ideal fuel source for endurance athletes At the elite level, technologies like carbon plated shoes and wavelight pacing technologies have led to huge breakthroughs in performances. John and Cody spend much of their time modeling the impact of technologies like these, making them ideal guests to give you a glimpse into how new technologies are completely transforming what's possible in running. Guest Bios: John Holash - bio Publications: https://www.researchgate.net/profile/John-Holash Cody Van Rassel - bio Publications: https://www.researchgate.net/profile/Cody-Van-Rassel Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Kila Running When we first got connected with the team at Kila insoles, they explained that they can make high-performance insoles perfectly designed for your feet within days, just by using the Kila Running app. All you have to do is open the app and place the phone on the ground, then take a few photos of your feet using the FaceID camera. This allows them to create a full 3D scan within minutes. They don't even need your shoe size! Once you get past the weirdness of taking photos of your feet, it's pretty cool to see the images for yourself and then get the notification that the scans are being sent to their North American orthotics lab. After that the insoles arrive as fast as that same week. Kila isn't the first company to use an iPhone or iPad to scan your feet for orthotics—it's actually becoming the standard method doctors and sports medicine clinics use to create a foot cast. But Kila is bringing that same technology to the direct-to-consumer space, at about one-quarter the cost. Most insoles feel bulky and rigid, but Kila custom insoles are more like having a layer of supershoe foam underfoot propelling you through your stride. All you have to do when they arrive is slip out your old insoles and put these in. It might take some getting used to the full-foot contact but it's pretty amazing how great they feel and you won't be disappointed. Just head to kilarun.com and you can get $70 off your first pair and with a 60-day money back guarantee. Creatine Gummies Designed for the Needs of Endurance Athletes You've undoubtedly heard about the benefits of creatine. It's been heralded as the single most effective legal supplement on the market. But, if you've tried it before then you know creatine can also lead to stomach issues, bloating, cramping and can be hard to take consistently. Well, not any longer with the first creatine gummy formulated specifically for endurance athletes from MAS Edge. Unlike cheap powders, MAS Edge creatine gummies contain micronized creatine, which is a 100% soluble type of creatine with superior bioavailability. That means they are specifically formulated to be absorbed quickly so it's gentle on the stomach, eliminates water retention, and doesn't give you the bloated feeling you may have experienced with traditional creatine powders. Plus, the gummies are so delicious that you'll look forward to taking them every day. If you're ready to experience a pure, fast-acting creatine that fuels your muscles, enhances your performance and helps you recover every time you train then you have to check them out. Head to masedge.com/creatine right now and you'll also save 20% and get free US shipping as a RunnersConnect fan

Jun 11

Coach James McKirdy is bringing the pro treatment to non-professional athletes by offering the McKirdy Micro Race series with services like personal pacing and bottle service. We brought James on to tell us all about how he's helping runners achieve personal bests including: What goes into creating a race designed to go fast Why he believes it's important for amateur runners to gain access to these type of services How to finally hit a racing goal you might have been chasing for a long time How to train for achieving common marathon goals such as breaking 3 hours or 4 hours in the marathon What it's like to compete with a group of runners who are all chasing the same goal How to give more opportunities for amateur runners to achieve their own running potential James is a huge supporter of helping athletes achieve their own potential and we love what he's doing to make the race conditions for high performance more accessible. https://mckirdytrained.com/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Ketone-IQ You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing. Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don't have as many carbohydrates. The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner. But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores. And the academic literature on the effectiveness of ketones for running performance is overwhelming. For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining. If you want to see more of the research, head to ketone.com/RTTT Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT . That's K-E-T-O-N-E dot com slash RTTT. MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Jun 4

Michael Brandt founded Ketone IQ after noticing its high metabolic efficiency to make fueling with ketones easier. We're bringing him on the show to chat all about ketones including: How he got started with Ketone IQ What are ketones and the differences between Ketone IQ and ketones produced naturally in your body The science behind using ketones as an energy source How to optimally include ketones as a part of your fueling Whether we could see new ketone products on the market in coming years Ketone IQ promises to provide a new fuel source completely separate from carbs, proteins and fats. We were curious how ketones fit into a well-rounded fueling strategy and wanted to put this show together to help answer that question. https://ketone.com/ Business Instagram: @ketone Michael's personal Instagram: @michaeldbrandt Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS NAD+ for Runners Did you know that by Age 40, your NAD+ levels can be half of what they were at 20? And they only go downhill from there. This is important because lower NAD+ levels have been shown in research to impact some of the hallmarks of aging such as reduced muscle strength, lower mitochondrial performance and overall energy. But, just because NAD+ levels decline with age doesn't mean you have to accept it. NAD+ from MAS Edge is a groundbreaking formula that can increase your NAD+ levels by 67%. Their unique formula enhances absorption by 71% and increases uptake and utilization in the body by 167% compared to generic NAD+ supplements. This means you can slow muscle loss, improve recovery, increase your energy levels, and fight aging at the cellular level. You can check out the results yourself at masedge.com/nad . Plus, runnersconnect fans will automatically save 20% on any purchase. If you're ready to fight all the typical signs of aging and feel a decade younger, this is no-brainer.

May 28

The TCS Sydney Marathon is the newest Abbot World Marathon Major and we're joined by race director Wayne Larden to learn more about it. We'll answer questions like: How did the Sydney Marathon become a World Marathon Major? How to register for and get into the Sydney Marathon? What is the course like and can you run a fast time there? Why does the race start earlier in the morning than most majors? (6:30 am) How is the race going to support more runners? What happens to the 6-star medal after Sydney becomes a World Major? Why should you consider a trip to Sydney and what else is there to do there? This episode is everything you need to know about the official new 7th world major. This is a huge change for Sydney to join the list of World Majors and we're excited to bring you a sneak preview. Sydney Marathon Website: https://www.tcssydneymarathon.com/marathon Instagram: https://www.instagram.com/explore/locations/408515473/tcs-sydney-marathon/ X: https://x.com/sydmarathon?lang=en Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magic Mind You listeners know I do the majority of my runs and workouts in the mornings. And like you, this often results in a major afternoon slump. From just overall fatigue to brain fog that makes it hard to be creative and productive. Of course I've tried coffee and energy drinks, but while this provides a quick burst of energy, it doesn't last long and it's usually accompanied by jitters and feeling over-stimulated. So, a few weeks ago this brand called Magic Mind reached out and they were like: Hey, you got to try our shots, you'll get super focused. And if you love them, we'd love to sponsor the show, so I did and I really love them, so I wanna tell you guys all about them and why I accepted them as a sponsor. I love that they have 3 strengths, from caffeine free to MAXX So, I can use them at all different times of the day and customize for exactly what I need - from a little pick me up to all the energy I need. This makes it so much easier to get the energy I need without the jitters or worrying about disrupting my sleep. Plus, their formula includes a ton of proven nootropics like L-theanine, lion's mane and cordyceps that reduce stress and enhance mental clarity. Now as they are launching, they have a limited offer of 60% off your subscription when you use the link magicmind.com/rttt They also have a 100% money back guarantee. If you don't like it they refund 100%, no questions asked. MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

May 21

Running in groups adds a social element to training but it can be tricky finding a pace that works for everyone involved. Today's show is all about getting the most out of training in groups and we'll speak about: How to use training groups to help push harder in workouts or make them feel easier What types of runs are better suited to running in groups How to keep yourself from going too quick when training with fast runners How to adapt workouts to runners with different running goals and fitness levels Examples of workouts to try with your friends or running club Training in groups can provide the extra motivation you need to crush your next workout. All it takes is a little creativity if your friends are much faster or slower than you. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Qualia Senolytic As a masters runner, I am always on the lookout to prevent (or at least slow down) many of the common performance declines that happen with age. Qualia Senolytic is designed to selectively target and eliminate damaged or dysfunctional cells in the body, which are called senescent cells. By removing these cells, senolytics aim to rejuvenate tissues, reduce inflammation, and reverse some aspects of aging. Early research has shown senolytics can… Lead to a reduction in systemic inflammation Improve vascular function by reducing senescent cell burden in the arteries. Enhance muscle regeneration while also increasing exercise capacity and decreasing recovery time Lead to significant improvements in joint health Ready to resist aging at the cellular level? Try Qualia Senolytic and use the code RTTT15 to save 15% off any purchase. FAST INSOLES: Finally, Truly Custom Insoles Designed for Runners Without a Fancy Lab If you've ever considered custom insoles to help with injuries or pain in your feet, but don't have access to a running podiatrist or gait lab, then you're going to want to check out these custom insoles from RUNFAST. Their app uses your iphone's hidden lidar camera to make a perfect 3d scan of your feet. The scan takes 2 minutes and is super easy to use. Once the app has this perfect 3D scan of your feet and arches, they will begin fabrication of your custom insoles and deliver them right to your door. Even better, the insoles are built specifically for runners, so they're lightweight, flexible, and made from super-shoe materials. Not only do you get the support to your arches and reduction to stress on the ball of your foot and heel, but the super-shoe material means they provide an amazing bounce to your stride. To check out this amazing technology for yourself, head to runfast.co and use the code RC75 to get $75 off plus free shipping.

May 14

We're covering the top news stories in running on today's show, including a roundup of headlines including: Top American performances at the Boston Marathon Women's course records at both the London Marathon and Boston Marathon Alex Yee runs the fastest marathon by a pro triathlete Tokyo Marathon running out of water cups What happened at the first Grand Slam Track Meets Faith Kipyegon to attempt breaking the 4-minute barrier in the mile And more… We love the Spring racing season and if you missed some of the big races, this is your chance to hear the highlights all together in one podcast. Grand Slam Track Schedule: https://www.grandslamtrack.com/events Breaking 4 Project: https://about.nike.com/en/newsroom/releases/breaking4-faith-kipyegon-vs-the-four-minute-mile McKirdy Micro Races: https://mckirdytrained.com/mckirdy-micro-races/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

May 7

Springtime is here and the new season is a perfect time to update your running wardrobe. We're joined by Lynn Bourque, owner of the Runners Shop specialty store in Toronto, Canada with advice on finding gear that will keep you excited to run including: What to do with your worn out or winter gear When it might be time to replace your old running shoes What are the latest running trends in shoes and apparel What materials to look for in running gear for warmer weather What style trends are popular among runners in 2025 Recommendations for accessories to add to your Spring running lineup Support your local running store and our podcast today as we help you gear up for Spring. The Runners Shop Website: www.therunnersshop.com Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Qualia Senolytic As a masters runner, I am always on the lookout to prevent (or at least slow down) many of the common performance declines that happen with age. Qualia Senolytic is designed to selectively target and eliminate damaged or dysfunctional cells in the body, which are called senescent cells. By removing these cells, senolytics aim to rejuvenate tissues, reduce inflammation, and reverse some aspects of aging. Early research has shown senolytics can… Lead to a reduction in systemic inflammation Improve vascular function by reducing senescent cell burden in the arteries. Enhance muscle regeneration while also increasing exercise capacity and decreasing recovery time Lead to significant improvements in joint health Ready to resist aging at the cellular level? Try Qualia Senolytic and use the code RTTT15 to save 15% off any purchase. Pique We've done quite a few podcast episodes on the performance benefits of caffeine. But, if you're like many runners I know, pre-run coffee often leaves you with jitters or stomach issues. That's why I was so excited when I found Nandaka by Pique—the ultimate coffee alternative designed to power your runs, your training, and your recovery. So, what makes Nandaka different? Most so-called "coffee alternatives" don't actually provide functional energy. But Nandaka is built for endurance Unlike coffee, which spikes your energy and leaves you crashing mid-run, Nandaka fuels you with steady, sustained endurance—no spikes, no crashes, just clean energy that lasts. Nandaka provides its caffeine from fermented probiotic teas, which provide a slow-release caffeine that prevents jitters and gives you sustained release for those long runs workouts. It also contains cordyceps mushrooms, which help boost VO2 max, delivering more oxygen to your muscles for better endurance Plus, the probiotic teas mean no digestive distress like you often get with coffee. If you're tired of running on fumes—or worse, running on coffee crashes—it's time to make the switch. Right now, Pique is offering 20% off for life AND a free Starter Kit with your first purchase. Go to Piquelife.com/run and start running on real energy today. Your legs, your lungs, and your PRs will thank you

Apr 30

On today's show we're helping you solve some common problems that only runners understand, including: How to deal with a Black Toenail How to carry all of your gels and nutrition Dealing with all of the extra laundry from dirty workout gear Trying to tell if you're actually injured or just sore How to pack all you running gear for a trip What to do with your extra time on a rest day Runners are a tough group and we love that about the sport. We're runners just like you and doing our part to help solve your most common running-related struggles. Blister Prevention: https://www.blister-prevention.com Planted Runner GU Copycat Recipe: https://theplantedrunner.com/copycat-gu-gels/ Planted Runner UCAN alternative: https://theplantedrunner.com/generation-ucan-alternative-you-can-make-for-pennies/ Naked Belt: https://nakedsportsinnovations.com/ SPI Belt: https://spibelt.com/collections/running-belts Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Qualia Senolytic As a masters runner, I am always on the lookout to prevent (or at least slow down) many of the common performance declines that happen with age. Qualia Senolytic is designed to selectively target and eliminate damaged or dysfunctional cells in the body, which are called senescent cells. By removing these cells, senolytics aim to rejuvenate tissues, reduce inflammation, and reverse some aspects of aging. Early research has shown senolytics can… Lead to a reduction in systemic inflammation Improve vascular function by reducing senescent cell burden in the arteries. Enhance muscle regeneration while also increasing exercise capacity and decreasing recovery time Lead to significant improvements in joint health Ready to resist aging at the cellular level? Try Qualia Senolytic and use the code RTTT15 to save 15% off any purchase. Slumber There's no denying that sleep is one of the most powerful factors to upgrading your overall health and running performance. We all know it by now, but sometimes no matter how well-intentioned we are; getting good, quality sleep doesn't come easy. Sometimes you can't get your mind to relax, other times you toss and turn all night. One way or another, it all leads to poor quality sleep. That's why we've partnered with Slumber, the leader in science-backed sleep supplements using CBN. CBN is a hemp-derived melatonin alternative which promotes rest, relaxation, and sleep. And it works. In a recent 2024 study, participants who used Slumbers Deep Zzzs CBN Gummies for 30 days reported significant improvements in time to sleep, got 72 minutes of extra deep, and reported waking up 1.5 less times per night on average. What I love most is that you can mix and match different formulations to specifically address your goals or your own struggles with sleep. If you want to see the research and learn more about how these amazing CBN gummies can help improve your sleep, head to slumbercbn.com/runnersconnect Plus, this link will get you 30% off.

Apr 23

Just about every runner has made the mistake of going too fast on a recovery run and paid the price. There's a lot of things that we know we should do as runners and still get them wrong. Coach Jeff brings his years of coaching experience to the show to share why runners make these 5 easy to fix mistakes: Overdoing recovery runs Ineffective strength training Rationalizing not having enough time Running through injury Eating the wrong fuel before and after training You might think this list looks basic, and you'd be right. Even veteran runners screw up the easy stuff sometimes and fixing them can help you to make massive performance gains. Marathon training is hard, so don't screw up the easy stuff. Training Pace Calculator: https://runnersconnect.net/long-and-easy-run-pace/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Apr 16

There's an ongoing debate whether it's harder to run in the heat or the cold; that's a trick question because the answer is whatever you're less prepared for. Racing season is here and we want to help you prepare for any condition with topics like: How much temperature affects running performance What is the impact of weather conditions like wind and rain Is there such a thing as perfect running weather How to prepare for the potential conditions of your goal race How to dress for any weather you might encounter during a race There's nothing better than a cool and clear day with no wind but the truth is that this doesn't happen very often. We're joined by coach Andie on the show to talk about what you can do to get the best result possible in any weather. Temperature calculator How running in the cold impacts performance Impact of running in the wind Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. Pique We've done quite a few podcast episodes on the performance benefits of caffeine. But, if you're like many runners I know, pre-run coffee often leaves you with jitters or stomach issues. That's why I was so excited when I found Nandaka by Pique—the ultimate coffee alternative designed to power your runs, your training, and your recovery. So, what makes Nandaka different? Most so-called "coffee alternatives" don't actually provide functional energy. But Nandaka is built for endurance Unlike coffee, which spikes your energy and leaves you crashing mid-run, Nandaka fuels you with steady, sustained endurance—no spikes, no crashes, just clean energy that lasts. Nandaka provides its caffeine from fermented probiotic teas, which provide a slow-release caffeine that prevents jitters and gives you sustained release for those long runs workouts. It also contains cordyceps mushrooms, which help boost VO2 max, delivering more oxygen to your muscles for better endurance Plus, the probiotic teas mean no digestive distress like you often get with coffee. If you're tired of running on fumes—or worse, running on coffee crashes—it's time to make the switch. Right now, Pique is offering 20% off for life AND a free Starter Kit with your first purchase. Go to Piquelife.com/run and start running on real energy today. Your legs, your lungs, and your PRs will thank you

Apr 9

You may have never heard of Molly Bookmyer, but since overcoming two brain surgeries in 2015 she's quickly becoming one of the top US Women's Marathoners. Molly opened up about her health struggles and her path to elite running with questions like: How Molly overcame the odds to run a 2:28 marathon after two brain surgeries How she balances training as an elite with a full-time job When Molly realized she had undiagnosed Celiac's disease and how discovering this has changed her fueling What are Molly's goals for the 2025 London Marathon where she'll be toeing the line against some of the world's best marathon runners Molly Bookmyer is currently a Oiselle sponsored athlete and two-time Olympic Marathon Trials Qualifier with a 2:28 personal best after winning the 2024 Twin Cities Marathon. Molly finally considers herself healthy after a long stretch of sickness and injury and will be a name to look out for when she toes the line at this year's London Marathon. Molly Bookmyer 2024 Olympic trials athlete bio Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Qualia Senolytic As a masters runner, I am always on the lookout to prevent (or at least slow down) many of the common performance declines that happen with age. Qualia Senolytic is designed to selectively target and eliminate damaged or dysfunctional cells in the body, which are called senescent cells. By removing these cells, senolytics aim to rejuvenate tissues, reduce inflammation, and reverse some aspects of aging. Early research has shown senolytics can… Lead to a reduction in systemic inflammation Improve vascular function by reducing senescent cell burden in the arteries. Enhance muscle regeneration while also increasing exercise capacity and decreasing recovery time Lead to significant improvements in joint health Ready to resist aging at the cellular level? Try Qualia Senolytic and use the code RTTT15 to save 15% off any purchase. MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase.

Apr 2

Today, we're getting a behind the scenes look into the most iconic event on the marathon racing calendar: the Boston Marathon. Lauren Proshan is the Chief of Race Operations & Production for the Boston Athletics Association (BAA) and joins us on the show to help answer questions including: How many staff and volunteers it takes to put on a race for 30,000+ runners Why the race starts later in the morning than most marathons How to get to the startline on race day How to avoid lines at the expo Where to find places to go to the bathroom on race day How to prepare for the unpredictable weather conditions in Boston What else you can do to prepare for the Boston Marathon weekend We're getting the inside scoop on what it takes to organize the entire marathon weekend including Lauren's best tips to help you prepare to throw down in Beantown. Boston Marathon Website BAA Official App Boston Marathon Training Guide from Runners Connect Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Qualia Senolytic As a masters runner, I am always on the lookout to prevent (or at least slow down) many of the common performance declines that happen with age. Qualia Senolytic is designed to selectively target and eliminate damaged or dysfunctional cells in the body, which are called senescent cells. By removing these cells, senolytics aim to rejuvenate tissues, reduce inflammation, and reverse some aspects of aging. Early research has shown senolytics can… Lead to a reduction in systemic inflammation Improve vascular function by reducing senescent cell burden in the arteries. Enhance muscle regeneration while also increasing exercise capacity and decreasing recovery time Lead to significant improvements in joint health Ready to resist aging at the cellular level? Try Qualia Senolytic and use the code RTTT15 to save 15% off any purchase. Pique We've done quite a few podcast episodes on the performance benefits of caffeine. But, if you're like many runners I know, pre-run coffee often leaves you with jitters or stomach issues. That's why I was so excited when I found Nandaka by Pique—the ultimate coffee alternative designed to power your runs, your training, and your recovery. So, what makes Nandaka different? Most so-called "coffee alternatives" don't actually provide functional energy. But Nandaka is built for endurance Unlike coffee, which spikes your energy and leaves you crashing mid-run, Nandaka fuels you with steady, sustained endurance—no spikes, no crashes, just clean energy that lasts. Nandaka provides its caffeine from fermented probiotic teas, which provide a slow-release caffeine that prevents jitters and gives you sustained release for those long runs workouts. It also contains cordyceps mushrooms, which help boost VO2 max, delivering more oxygen to your muscles for better endurance Plus, the probiotic teas mean no digestive distress like you often get with coffee. If you're tired of running on fumes—or worse, running on coffee crashes—it's time to make the switch. Right now, Pique is offering 20% off for life AND a free Starter Kit with your first purchase. Go to Piquelife.com/run and start running on real energy today. Your legs, your lungs, and your PRs will thank you

Mar 26

Matt Fitzgerald is the author of well-known books like 80/20 endurance and in his most recent book titled "Chasing Mastery", he provides 25 lessons to reach your full athletic potential. During the episode, we discussed topics including: What it means to achieve mastery of your sport What are the habits of elite athletes that succeed in reaching their full potential Why keeping your training fun and hard is key to staying motivated How to top athletes succeed using very different training strategies Why personal character matters when it comes to improving as an athlete What Matt's personal pursuit of mastery has looked like as a non-elite runner and author Matt makes it clear that mastering running has nothing to do with talent. Instead, he shows how anyone can become your best self as a person and athlete. Chasing Mastery book purchase: https://8020books.com/product/chasing-mastery/ 80/20 endurance coaching and training resources: https://www.8020endurance.com/8020-endurance-books-best-training-resources/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase.

Mar 19

You're not going to gain much fitness in the last few days before a race but nailing your carb load can give a huge boost in performance. We're bringing together registered dietician Travis Wilson and running coach Andie Cozzarelli to help you master the art of the carb load with topics including: How long before race day you need to start increasing your carb intake How to know how many carbs your body needs Whether to focus on whole grains or fast-absorbing simple carbs like pasta and white bread Examples of what to eat at each point in the carb load as your race approaches How to fix common fueling problems like cramping and GI upset Making carbs your friend will help you to hit your paces for longer without feeling fatigued and Travis helps us to understand the science behind how this works. metpro.co 3 Ways to Effectively Carb Loading Before a Race - Runners Connect Glycogen Calculator - How Many Grams of Crabs you Need to Avoid Hitting the Wall Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order. Pique We've done quite a few podcast episodes on the performance benefits of caffeine. But, if you're like many runners I know, pre-run coffee often leaves you with jitters or stomach issues. That's why I was so excited when I found Nandaka by Pique—the ultimate coffee alternative designed to power your runs, your training, and your recovery. So, what makes Nandaka different? Most so-called "coffee alternatives" don't actually provide functional energy. But Nandaka is built for endurance Unlike coffee, which spikes your energy and leaves you crashing mid-run, Nandaka fuels you with steady, sustained endurance—no spikes, no crashes, just clean energy that lasts. Nandaka provides its caffeine from fermented probiotic teas, which provide a slow-release caffeine that prevents jitters and gives you sustained release for those long runs workouts. It also contains cordyceps mushrooms, which help boost VO2 max, delivering more oxygen to your muscles for better endurance Plus, the probiotic teas mean no digestive distress like you often get with coffee. If you're tired of running on fumes—or worse, running on coffee crashes—it's time to make the switch. Right now, Pique is offering 20% off for life AND a free Starter Kit with your first purchase. Go to Piquelife.com/run and start running on real energy today. Your legs, your lungs, and your PRs will thank you

Mar 12

Lots of runners fear the DNF (Did Not Finish) but you don't have to. On today's show, Cory and Hayley discuss why you should embrace the DNF. In this episode we talk about: When to consider a DNF Why pro runners DNF so often in races How to get back to the finish or back home if you DNF Adjusting your running goals after a DNF Overcoming mental challenges like anxiety and disappointment when a run doesn't go as planned Why embracing the DNF can help you to perform better in races After months of training you may understandably feel disappointed or frustrated with a DNF. We're here to tell you that embracing and maybe even planning for the possibility of a DNF will help you to come back stronger. Listen to the show to find out how. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. SlumberCBN There's no denying that sleep is one of the most powerful factors to upgrading your overall health and running performance. We all know it by now, but sometimes no matter how well-intentioned we are; getting good, quality sleep doesn't come easy. Sometimes you can't get your mind to relax, other times you toss and turn all night. One way or another, it all leads to poor quality sleep. That's why we've partnered with Slumber, the leader in science-backed sleep supplements using CBN. CBN is a hemp-derived melatonin alternative which promotes rest, relaxation, and sleep. And it works. In a recent 2024 study, participants who used Slumbers Deep Zzzs CBN Gummies for 30 days reported significant improvements in time to sleep, got 72 minutes of extra deep, and reported waking up 1.5 less times per night on average. What I love most is that you can mix and match different formulations to specifically address your goals or your own struggles with sleep. If you want to see the research and learn more about how these amazing CBN gummies can help improve your sleep, head to slumbercbn.com/runnersconnect Plus, this link will get you 30% off. Again that's slumbercbn.com/runnersconnect

Mar 5

It can be overwhelming trying to make sense of all the data on your running watch but understanding how to use this data in your training can be a game-changer. In today's show, we'll focus on how you can use this data to your advantage and answer questions like: What are the most valuable running metrics to pay attention to? What are these metrics calculated and what do they actually mean? How accurate is the data from your running watch or other running accessories? What is a data-driven approach to training and why you may benefit from this strategy? What are some specific examples of ways to adjust your training based on common running metrics? Is there such a thing as tracking too much data? Measuring your progress will let you learn what works for you to maximize your training. Previous podcast discussing the most important training data: https://runnersconnect.net/running-questions/most-important-data-to-look-at-after-your-run/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Feb 26

What if you could take a long break from running and not lose any fitness? The theory is simple; train harder now so that you have mileage "banked" for later when you might be training less. We'll look more closely at whether this could be an effective strategy with topics including: Why mileage matters for building aerobic fitness How long it takes to lose fitness during a break from training What is supercompensation and whether it helps you to hold onto fitness longer Whether it matters how you spread mileage across a training cycle or if it's only the total volume that counts Whether banking mileage is an effective strategy that you should consider adopting Don't let a break eat into your fitness and find out if you can really bank fitness beforehand. Supercompensation training: Supercompensation Training: Learning from Elite Runners - Runners Connect Fuelling Blueprint: https://runnersconnect.net/fuel Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Feb 19

Chipotle Mexican Grill has partnered with Strava to motivate runners across the globe with free burrito bowls and we're speaking with Vice-President of Brand Marketing, Stephanie Perdue, to find out more about this unique challenge. During the interview we chat all about the City Challenge, including: How runners competed to earn free Chipotle for a year Why participating runners get so competitive How challenges can add excitement and motivation to your training Results and fun stories from the latest edition of the City Challenge Whether you can expect to see more opportunities for earning free burrito bowls To hear about this one-of-a-kind event, be sure to listen to today's episode. Socials: Instagram: @Chipotle X: @chipotleTweets City Challenge Press Release: https://newsroom.chipotle.com/2025-01-02-CHIPOTLE-X-STRAVA-PARTNERSHIP-GOES-GLOBAL-INTRODUCING-THE-CITY-CHALLENGE-IN-25-MARKETS-TO-KICK-OFF-2025 Other City Challenge Instagram Content: San Francisco Rallies around challenge @chipotlechasers_sf Tempe, AZ tough competition Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. The Race Fueling Blueprint Did you experience what it was like to hit the wall at your last race? Or maybe you're running your first half, full or ultra and you fear what that dreaded wall looks like? Well, what if I told you there was an exact, scientifically-researched formula to calculate exactly how much glycogen, water and electrolytes you personally need to guarantee you don't hit the wall? That's exactly what we give you with our Race Fueling Blueprint. The blueprint allows you to simply enter your data (like your weight, goal time and current fitness and then we calculate YOUR exact, specific fueling needs during the race More importantly, the Blueprint then provides an actionable, easy-to-follow prescription for how to practice, carbo-load, taper and execute your exact racing nutrition strategy. Plus, the calculations can factor in any food preferences or sensitivities, whether you're a heavy or light sweater and even what type of gels and fluids you prefer to use. And with the kick off to the spring racing season, we're offering our patented Cramp Prevention Program as an added bonus to the Blueprint. The Cramp prevention program is a first-of-it's-kind strength program specifically focused on training your body not to cramp during long races. So, if you're tired of hitting the wall or cramping during your longer races, we'll provide you with everything you need to get through your next race strong. Get yours here to runnersconnect.net/fuel

Feb 12

There's no better preparation for race day than another race but the key is understanding how to schedule your races so that it enhances your training rather than getting in the way. We'll cover racing topics today that include: What separates a goal race from a tuneup race or other races in training How racing more can make you better prepared for your goal race How to pick the right race that fits in your training Whether you need to taper when racing in the middle of a training block How far apart your races should be from other races or hard workouts Why you might not want to give your full effort at every race If you want to know how to make racing a more regular part of your training routine then make sure you listen to today's show. Tune-up Racing Blog: How to Incorporate Tune-Up Races into Your Training - Runners Connect Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. SlumberCBN There's no denying that sleep is one of the most powerful factors to upgrading your overall health and running performance. We all know it by now, but sometimes no matter how well-intentioned we are; getting good, quality sleep doesn't come easy. Sometimes you can't get your mind to relax, other times you toss and turn all night. One way or another, it all leads to poor quality sleep. That's why we've partnered with Slumber, the leader in science-backed sleep supplements using CBN. CBN is a hemp-derived melatonin alternative which promotes rest, relaxation, and sleep. And it works. In a recent 2024 study, participants who used Slumbers Deep Zzzs CBN Gummies for 30 days reported significant improvements in time to sleep, got 72 minutes of extra deep, and reported waking up 1.5 less times per night on average. What I love most is that you can mix and match different formulations to specifically address your goals or your own struggles with sleep. If you want to see the research and learn more about how these amazing CBN gummies can help improve your sleep, head to slumbercbn.com/runnersconnect Plus, this link will get you 30% off. Again that's slumbercbn.com/runnersconnect

Feb 5

The running boom has brought lots of changes, but which of these new trends are actually good for the sport? The RC team is bringing you another underrated or overrated episode focusing on trends in running, and we're bringing on coach Ruairi to answer questions like: Are running clubs a better way to meet people than dating apps? Should every running shoe have a carbon plate? Is too much data from running watches a good or bad thing? How RC coaches feel about the trend of "rawdogging runs" Does exclusive gear like Tracksmith's BQ singlet for Boston Marathon qualifiers celebrate excellence or gatekeep the sport? We'll get into all the fun and bizarre trends in sport from running influencers to Strava art. So which trends are overrated? We've got opinions and you probably do too, so let's get into the episode on which running trends are overrated or underrated. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Jan 29

Running doesn't take a lot of equipment, but racing can be expensive. The cost of running a world major marathon or another race abroad can really add up but these are our 10 best tips to save a little money on costs such as: Travel expenses Nutrition and fueling Race day gear Food Transportation And more… While we are giving these tips, we still recognise that it's not going to make it cheap or affordable for everyone. There's something really special about running fast with huge crowds cheering you on though so tune-in to find out how you can be a part of that excitement for a little less money. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Personal Coaching As your training kicks into full gear this spring, don't underestimate the difference a personal coach can make when it comes to getting the results you deserve. For newer runners, a personal coach is that expert who can answer every question you have (and even the ones you don't know to ask) so you're absolutely positive that each day you're maximizing your training. For experienced runners, you'll finally have someone who knows and understands your strengths and weaknesses in-depth to help you squeeze that last 10% out of your training. Personal coaching is more than just a training schedule. Working one-on-one with a personal coach from RunnersConnect means you have someone analyzing both your short-term progress, but also helping you plan for long-term progression. Plus, you get feedback and adjustments on all your runs and workouts so you know you're making optimal progress. But, what makes our coaches different? First, we specialize in working with runners between 45 and 65, not elite athletes. Plus, our custom platform allows us to dig into your training data to give you insights and advice you can't get anywhere else. To learn more and see some of the results runners like you were able to achieve, head to runnersconnect.net/personal . Plus, you can get a free custom gait analysis through the end of January. Again, that's https://runnersconnect.net/personal MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase.

Jan 22

For today's show we're welcoming back a voice that should be familiar to longtime listeners, assistant coach at Bowerman TC and former RC coach Alex Ostberg. Alex is a seven-time All-American who holds PRs of 3:58 in the Mile, 7:49 in the 3k, and 13:18 in the 5k. He's back today to share training secrets from working with the fastest runners on the planet, including: What are the most important training principles for runners of all levels What is the role of a coach in getting the best out of their athletes How Alex's coaching philosophy has changed over time Why you should think twice before trying to mimic the training of elite athletes like the Bowerman TC team If you're curious what it's like to coach world-class runners and what you can learn from them, then you'll really enjoy this conversation with Alex Ostberg. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Previnex Greens It's not surprising that gut health is one of the primary issues we face as runners. As any runner who hits the road or trail and constantly fears having to go to the bathroom can attest to, it's not a fun issue to deal with. That's why we've recently switched from AG1 to Previnex Gut and Greens Superfoods. Gut and Greens Superfoods are loaded with some of the most well-researched and science-supported gut and GI boosting ingredients, such as Solnul, and GutGuard. Solnul is clinically studied, multi-function fiber that repairs gut lining to support optimal digestion and GI health. GutGard is a clinically researched, flavonoid-rich, natural bioactive that supports reducing inflammatory markers, increasing gut integrity, and balancing the gut microbiome. So if you've struggled with gut problems on the run, head to runnersconnect.net/greens to check out Gut and Greens Superfoods and see the difference for yourself. To make it a no-brainer, you can use the code RTTT15 to save 15% on your first order and they offer a 100% money back guarantee. Personal Coaching As your training kicks into full gear this spring, don't underestimate the difference a personal coach can make when it comes to getting the results you deserve. For newer runners, a personal coach is that expert who can answer every question you have (and even the ones you don't know to ask) so you're absolutely positive that each day you're maximizing your training. For experienced runners, you'll finally have someone who knows and understands your strengths and weaknesses in-depth to help you squeeze that last 10% out of your training. Personal coaching is more than just a training schedule. Working one-on-one with a personal coach from RunnersConnect means you have someone analyzing both your short-term progress, but also helping you plan for long-term progression. Plus, you get feedback and adjustments on all your runs and workouts so you know you're making optimal progress. But, what makes our coaches different? First, we specialize in working with runners between 45 and 65, not elite athletes. Plus, our custom platform allows us to dig into your training data to give you insights and advice you can't get anywhere else. To learn more and see some of the results runners like you were able to achieve, head to runnersconnect.net/personal . Plus, you can get a free custom gait analysis through the end of January. Again, that's https://runnersconnect.net/personal

Jan 15

Today, we're here to make your next marathon decision a little easier by breaking down the best and fastest marathons out there. Let this episode be your marathon guide in 2025 with topics including: How to choose the right marathon for you What makes some marathons faster than others How to research potential races What are our favourite American and International marathons There's nothing like the feeling of running 42.2km with excited crowds cheering you on and then crossing the finish line to a new personal best. Today, we'll be your guides for finding your next marathon in 2025 or to give you some ideas for future races. Find My Marathon search tool: https://findmymarathon.com/ Running the USA Race Finder: https://runningintheusa.com/ Some US Marathons mentioned on the show: Houston Marathon Mesa Marathon Woodlands Marathon LA Marathon Eugene Marathon Grandma's Marathon Chicago Marathon Philadelphia Marathon Indianapolis Monumental Marathon California International Marathon (CIM) The Marathon Project Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase.

Jan 8

If you get sick, your body probably needs rest but how do you know how much rest to take and when to get back to normal training? This cold and flu season is the perfect time to prepare yourself since getting sick can be unavoidable. In this episode of the show we'll answer questions like: How to know if you're too sick to run How to adjust your training while you're sick and after recovering Whether running can impact the chances of you getting sick What to do if your symptoms linger after recovering from being sick A lot of runners will get sick at some point during the winter so make sure you know how to respond if you suddenly find yourself feeling under the weather. Previous podcast about whether to run through sickness: https://runnersconnect.net/running-interviews/should-you-run-when-sick-when-not-to-run-and-how-to-modify-your-training/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase.

Jan 1

The New Year is the perfect time to set nutrition goals. Eating well will give you more energy for workouts and help with recovery. The nutrition team at Metpro is once again joining Run to the Top with topics like: Why nutrition goal-setting is important for athletes How to set an effective New Year's goal or resolution Why you might actually need to eat more if you have a goal to lose weight Why snacking is such a powerful tool for runners How to tailor your nutrition to your personal metabolism and goals Healthy eating is super individualistic and will vary by person. That's why it's important to set goals that are specific and relevant to your lifestyle. So if you want to run your best in 2025, it all starts with setting the right goals to fuel the hard workouts that get you there. To learn more about MetPro: Website: https://metpro.co/ Email: denniis@metpro.co Instagram: @proco Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Dec 18, 2024

For Lena Andersson, running is about more than health and fitness. It's a way to see the world that she's sharing through her tour company Go! Running Tours. Go! Running Tours is a global tour provider that connects traveling runners with like-minded locals who are passionate about sharing their culture. During this conversation, Lena chats about the story behind this tour group including: What it's like to take part in a running tour How Lena traded in her corporate job to start a global running company What are Lena's favorite places in the world to run How running culture differs across cities How to make running a part of your vacation outside of racing Running tours are a great way to see the world that's better for the environment and local cities. Go! Running Tours started with a dream of showing people around Copenhagen but you'll hear how it transformed into a global agency with 50+ destinations. If you're a lover of running or travel then you're going to want to hear her story. Go! Running Tours Website: gorunningtours.com (Use Code GRTxRunnersConnect10 for 10% off any running tour) IG: @gorunningtours Strava: www.strava.com/clubs/492052 Lena's contact info: Strava: https://www.strava.com/athletes/11107411 LinkedIn: https://www.linkedin.com/in/lena-runs-the-world/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Previnex Greens It's not surprising that gut health is one of the primary issues we face as runners. As any runner who hits the road or trail and constantly fears having to go to the bathroom can attest to, it's not a fun issue to deal with. That's why we've recently switched from AG1 to Previnex Gut and Greens Superfoods. Gut and Greens Superfoods are loaded with some of the most well-researched and science-supported gut and GI boosting ingredients, such as Solnul, and GutGuard. Solnul is clinically studied, multi-function fiber that repairs gut lining to support optimal digestion and GI health. GutGard is a clinically researched, flavonoid-rich, natural bioactive that supports reducing inflammatory markers, increasing gut integrity, and balancing the gut microbiome. So if you've struggled with gut problems on the run, head to runnersconnect.net/greens to check out Gut and Greens Superfoods and see the difference for yourself. To make it a no-brainer, you can use the code RTTT15 to save 15% on your first order and they offer a 100% money back guarantee. MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Dec 11, 2024

This athlete spotlight features two incredible athletes who each recently won the Muleskinner 50 miler. The kicker though, is that these co-champions are a mother and son due! Bethany and TJ are a true family of runners and you're going to love hearing about their story including answers to questions including: Why they picked the Muleskinner 50 miler to compete together How Bethany recovered from taking a wrong turn during the race How TJ finds time for running and 4-6 strength sessions per week while studying business full-time and working What training looked like for each of them leading up to race day Why Bethany and TJ love running so much What other races they have planned and whether other members of the family might be catching the running bug If you're a longtime listener, you'll know that the RC spotlight is all about celebrating the accomplishments of runners just like you who are doing incredible things. Bethany and TJ might not be pros, but they have a dedication and love for the sport that's sure to inspire. If you're looking for a feel-good story with a happy ending you've come to the right place. Tune-in and hear how this family translated hard work and love for the sport to some amazing success on the trails. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Manukora Honey Are you looking for a delicious way to spice up your pre-run snacks and make them healthier? Then you need to try Manukora honey. Not only is it hands-down the best honey I've ever tasted, Manukora Honey contains powerful nutrients to support immunity and gut health. The bees collect the nectar from the Manuka tea tree in New Zealand. The nectar is packed with bioactives and the honey that is produced has 3 times more antioxidants and prebiotics than your average honey. A special antibacterial compound called MGO also comes from the nectar of the tea tree. Manukora third party tests every single harvest for MGO and makes these results available through their QR system. It's a game changer, and all you need is 1 heaped teaspoon each morning to get the most out of the amazing bioactives in Manuka. I love it in the morning before my runs and I've found myself craving it as I wake up. Now, it's easier than ever to try Manukora Honey. Head to manukora.com/RTTT to get $25 off the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Dec 4, 2024

There's no doubt running is great for your health, but what healthy habits are good for your running? We're answering this with another edition of overrated or underrated to help you decide what other healthy habits you should be adopting to become a healthier and better runner. Joining us for this topic is DR. Richard Rosenfeld, an expert in lifestyle health and nutrition. He'll get into nutrition and tons of other great factors which can improve your overall health like: Should you take power naps to catch up on some sleep? How important is getting consistent animal protein in your diet? Does mindfulness have an impact on your running? Who benefits from adding walking breaks into racing and training? You already spend countless hours running, so here's an opportunity to take no more than a single hour and learn tons of great new habits for your health. Link to donate to Richard's Berlin Marathon fundraiser: https://fundraisers.nyrr.org/RMR "Live Long and Stay Healthy: 6 Simple Lifestyle Behaviors Anyone Can do": www.youtube.com/watch?v=MAqjpYhq_aQ Run to the Top Podcast with Rich Titled "Is this the 'optimal' diet and supplement strategy for runners?": https://podcasts.apple.com/qa/podcast/is-this-the-optimal-diet-and-supplement-strategy/id535203893?i=1000625342389 Run to the Top Podcast on Building Mental Toughness: https://podcasts.apple.com/us/podcast/unlocking-your-mental-running-potential-with-sports/id535203893?i=1000665238854 Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and overall health. If you didn't know, mitochondria are often called the "powerhouse" because most of the energy your muscle cells need during aerobic running is supplied by mitochondria. This is why one of the primary goals of all the runs we do is to increase the amount of new mitochondria in our cells and to increase their efficiency. But, now there's a new way to also improve your mitochondria - Mitopure from time-line nutrition. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Nov 27, 2024

Winter is coming, and that means you may be doing the majority of your training in the dark and cold depending on where you live. You don't have to let sunlight limit your training though! This episode is about how to get the most out of winter training; from a safety perspective and performance perspective. This includes answering questions such as: How your body reacts differently to running in the dark and cold How to dress on your runs for better visibility and warmth How to train safely before sunrise or after sunset How to structure winter training while working towards a goal Spring race When to throw in the towel and move your training inside There's a time and place for training inside or skipping your run but we know it's way more fun to keep your training going. Make sure you're doing this safely and tune-in to find out how. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Manukora Honey Are you looking for a delicious way to spice up your pre-run snacks and make them healthier? Then you need to try Manukora honey. Not only is it hands-down the best honey I've ever tasted, Manukora Honey contains powerful nutrients to support immunity and gut health. The bees collect the nectar from the Manuka tea tree in New Zealand. The nectar is packed with bioactives and the honey that is produced has 3 times more antioxidants and prebiotics than your average honey. A special antibacterial compound called MGO also comes from the nectar of the tea tree. Manukora third party tests every single harvest for MGO and makes these results available through their QR system. It's a game changer, and all you need is 1 heaped teaspoon each morning to get the most out of the amazing bioactives in Manuka. I love it in the morning before my runs and I've found myself craving it as I wake up. Now, it's easier than ever to try Manukora Honey. Head to manukora.com/RTTT to get $25 off the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! Previnex Greens It's not surprising that gut health is one of the primary issues we face as runners. As any runner who hits the road or trail and constantly fears having to go to the bathroom can attest to, it's not a fun issue to deal with. That's why we've recently switched from AG1 to Previnex Gut and Greens Superfoods. Gut and Greens Superfoods are loaded with some of the most well-researched and science-supported gut and GI boosting ingredients, such as Solnul, and GutGuard. Solnul is clinically studied, multi-function fiber that repairs gut lining to support optimal digestion and GI health. GutGard is a clinically researched, flavonoid-rich, natural bioactive that supports reducing inflammatory markers, increasing gut integrity, and balancing the gut microbiome. So if you've struggled with gut problems on the run, head to runnersconnect.net/greens to check out Gut and Greens Superfoods and see the difference for yourself. To make it a no-brainer, you can use the code RTTT15 to save 15% on your first order and they offer a 100% money back guarantee.

Nov 20, 2024

Believe in the Run is one of the top sites online for honest reviews of running gear and today's guest Robbe Reddinger knows a thing or two about running shoes. We couldn't think of a more qualified person to give running gear advice so we brought him on the show to chat about his top gear picks. Some of the topics we'll cover include: How the shoe testing process works What makes a good running shoe What other pieces of gear every runner needs What are Robbe's favorite running shoes Plus find out what running shoe Robbe would choose right now to run a marathon PR It can be hard to choose between so many great gear options, which is where Robbe comes in. The team at Believe in the Run are the ultimate shoe geeks and the perfect guests to help perfect your running shoe rotation. Believe in the Run Website: believeintherun.com Believe in the Run Instagram: www.instagram.com/believeintherun/ The Drop Podcast: https://believeintherun.com/shows/the-drop-podcast/ Robbe's 5 gear picks he can't live without: Janji multipass sling: https://janji.com/products/multipass-sling-bag Coros Apex 2 Pro GPS Watch: https://ca.coros.com/apex2 Tracksmith Van Cortland Shorts: https://www.tracksmith.com/products/m-van-cortlandt-shorts?sku=MB311001RDC Asics Superblast 2: https://www.asics.com/us/en-us/superblast-2/p/ANA_1013A142-100.html LMNT electrolyte drink: https://drinklmnt.com/collections/salt?utm_source=google&utm_medium=cpc&utm_campaign=cold&gad_source=1&gclid=Cj0KCQiArby5BhCDARIsAIJvjIQfY2Uf6aAAQ4ULZWZkSUiljAHrFes2gybt9Wr1Y1ifvUMRGNqWoq8aAtsoEALw_wcB Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you're trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That's why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It's a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It's the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You'll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. Lever Have you seen top athletes like Eilish McColgan and Kara Goucher using the LEVER system lately? If not, let me fill you in on why this might just be the game-changer you've been waiting for. The LEVER system is an innovative way to reduce your body weight while exercising on a treadmill, which means less impact on your joints. Whether you're coming back from an injury, looking to increase your running volume, or wanting to add some serious speed work to your routine, LEVER has got you covered. Our own has been using it and only 5 months after hip surgery has been able to build mileage up to 45 miles for the week by reducing impact on the LEVER. She's even been able to run faster with better mechanics while still keeping the effort and HR in the easy zone. What's even better? The LEVER system is incredibly portable. It sets up on your home treadmill or at your local gym in under two minutes. And because we know you'll love it, we've got an exclusive deal for you. Use the discount code RunnersConnect at https://levermovement.com to get 20% off your purchase. Trust me, your joints, achilles, and sore muscles will thank you, and so will your future self.

Nov 13, 2024

This is the time of year when most marathon runners are finishing their goal races for the fall season. Once the excitement of this incredible accomplishment fades though, you might be left wondering when you should start running again. There's no simple answer here but ensuring that you give yourself enough time to recover both mentally and physically will help with preventing burnout or injury in the next training cycle. The amount of recovery you need will depend on a lot of factors that will be addressed with topics such as: What actually happens to your body when you race a marathon? How long does the "damage" from running a marathon last? How do you know when your body might be ready to start running again? What is the difference in the amount of time needed before you are ready for easy running compared to tougher structured workouts? Is it ever okay to run the day after you complete a marathon? Coach Hayley has guided many runners through this process and helps us with answering the tough question of how soon is too soon to start running again after a marathon. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Manukora Honey Are you looking for a delicious way to spice up your pre-run snacks and make them healthier? Then you need to try Manukora honey. Not only is it hands-down the best honey I've ever tasted, Manukora Honey contains powerful nutrients to support immunity and gut health. The bees collect the nectar from the Manuka tea tree in New Zealand. The nectar is packed with bioactives and the honey that is produced has 3 times more antioxidants and prebiotics than your average honey. A special antibacterial compound called MGO also comes from the nectar of the tea tree. Manukora third party tests every single harvest for MGO and makes these results available through their QR system. It's a game changer, and all you need is 1 heaped teaspoon each morning to get the most out of the amazing bioactives in Manuka. I love it in the morning before my runs and I've found myself craving it as I wake up. Now, it's easier than ever to try Manukora Honey. Head to manukora.com/RTTT to get $25 off the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Nov 6, 2024

It's a runner's worst nightmare being out on a run and suddenly GI issues strike. If you've been running long enough, there's a good chance that at some point you've eaten the wrong thing or just gotten unlucky and suffered this uncomfortable situation. So today, we're going to help you solve this problem! You'll learn… Why running can cause digestive problems How to fuel before your runs to minimize the chance of discomfort Why it's important for distance runners to "train your gut" for fuelling during a run What are the factors other than nutrition that contribute to GI struggle How to respond if you find yourself dealing with a case of runner's trot Don't let an upset stomach stop you from crushing your next run and tune-in to hear strategies from one of our expert coaches, Andie Cozzarelli, for preventing any GI issues on your runs. Gels, Sports Drinks and Gummies: Which is the Best Fueling Option for the Marathon - Runners Connect Dr. Stacy Sims - Supplementation for Women: https://www.drstacysims.com/blog/Empowering%20Female%20Athletes%20Part%202 Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you're trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That's why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It's a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It's the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You'll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and overall health. If you didn't know, mitochondria are often called the "powerhouse" because most of the energy your muscle cells need during aerobic running is supplied by mitochondria. This is why one of the primary goals of all the runs we do is to increase the amount of new mitochondria in our cells and to increase their efficiency. But, now there's a new way to also improve your mitochondria - Mitopure from time-line nutrition. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Oct 30, 2024

When Jacob Heslington was sitting in the ICU as a 21 year-old recovering from severe blod clots, he probably didn't imagine that only 9 years later he would be running in the Olympic Marathon Trials. Qualifying alone would have been an impressive feat. His success didn't stop there though. In only his 2nd ever marathon, Jacob managed to finish 21st in a time of 2:15 and while competing against a field of over 100 incredibly talented elite and semi-elite runners from across the country. He's the ultimate everyman runner, balancing his training with a full-time engineering job and 3 kids. There's a lot you can learn from the training of elite athletes. What makes Jacob a special role model to runners is that he has achieved such incredible success in the face of adversity countless times. This is a real-life story of an athlete that has overcome the odds to make his running dreams a reality. He's joining us on the Run to the Top Podcast so that other runners can find inspiration to achieve their own goals. We'll cover topics including: How Jacob Heslington went from being unable to walk to competing at the Olympic Marathon trials How Jacob finds time to train at an elite level while balancing work and a family Why Jacob made it his goal to try to compete in running at the highest level What is the mindset required to comeback from a life threatening illness What advice Jacob has for other athletes going through life struggles We're excited for Jacob to share his incredible story with you. His unique insights into the intersection of elite performance with the stressful life of "normal" runners will be sure to inspire you. Jake's Instagram: www.instagram.com/heslingtonjake Personalized coaching from Jake Heslington: customfitrunning.com Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order. Lever Have you seen top athletes like Eilish McColgan and Kara Goucher using the LEVER system lately? If not, let me fill you in on why this might just be the game-changer you've been waiting for. The LEVER system is an innovative way to reduce your body weight while exercising on a treadmill, which means less impact on your joints. Whether you're coming back from an injury, looking to increase your running volume, or wanting to add some serious speed work to your routine, LEVER has got you covered. Our own has been using it and only 5 months after hip surgery has been able to build mileage up to 45 miles for the week by reducing impact on the LEVER. She's even been able to run faster with better mechanics while still keeping the effort and HR in the easy zone. What's even better? The LEVER system is incredibly portable. It sets up on your home treadmill or at your local gym in under two minutes. And because we know you'll love it, we've got an exclusive deal for you. Use the discount code RunnersConnect at levermovement.com to get 20% off your purchase. Trust me, your joints, achilles, and sore muscles will thank you, and so will your future self.

Oct 23, 2024

There's a lot of bad information out there when it comes to injury treatment and prevention. That's why it's so important to make sure you get information from a reliable source like today's guest, doctor of chiropractic Chantelle Maryuen. Chantelle works at the Runner's Academy clinic in Toronto, offering a variety of services helping runners with "striving to make striving for your goals a joyful experience rather than a painful one". Part of the challenge in following research-based principles is that they are so specific to the individual. This means that good treatment for one person could be totally counter-productive for someone else. We want to make this episode as relevant as possible to you, so we'll cover what treatment options are proven to work for the vast majority of runners but also where to find good information to make treatment decisions for yourself. Treatment doesn't just apply to injuries though. How you treat niggles or soreness can be just as important to keeping you healthy. Whatever your current health, we promise you'll learn something new. During the interview we'll cover topic including: What is the difference between a chiropractor and physiotherapist, and how can each play a role in supporting good health How often and when to consider seeing a clinical professional What should runners focus on to avoid getting injured What popular treatment options are actually proven by research to provide benefit How to seek out good advice with treating an injury or pain How to differentiate normal training fatigue from something that might need medical attention A big part of achieving your running goals is staying healthy so that you can get your training done. Unfortunately, taking the wrong approach to treating injuries could be making the situation even worse. That's why you should listen up, to make sure you know what treatment options are proven to help keep you running pain-free. Guest Bio: Dr. Chantelle Maryuen is a graduate of Canadian Memorial Chiropractic College. She was a competitive cross country and middle to long distance track runner for York University Track Club and the University of Toronto's Varsity Blues. She is a UESCA-certified and NCCP-trained run coach and currently trains for road races. She has clinical interests in running-related injuries, gait analysis, and rehabilitation. She applies various techniques in practice such as Neurofunctional Medical Acupuncture, Active Release Techniques (ART), joint mobilization and manipulation, Neurodynamic Solutions (NDS), exercise, education, and the latest evidence, to deliver the best patient-centered care. The Runner's Academy Clinic: https://www.therunnersacademy.com/ Chantelle Maryuen Instagram handle:@therunnerschiro The Runner's Academy Instagram handle:@therunnersacademy Exercises for desk workers: www.instagram.com/reel/DBAOEtkNp3k/?igsh=MW1ja3k2bnhkMjZrcg== Short foot & progression exercise: www.instagram.com/reel/DBByzNwRM5e/?igsh=MWtjeGN4ZTU3eGtyNA== Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Manukora Honey Are you looking for a delicious way to spice up your pre-run snacks and make them healthier? Then you need to try Manukora honey. Not only is it hands-down the best honey I've ever tasted, Manukora Honey contains powerful nutrients to support immunity and gut health. The bees collect the nectar from the Manuka tea tree in New Zealand. The nectar is packed with bioactives and the honey that is produced has 3 times more antioxidants and prebiotics than your average honey. A special antibacterial compound called MGO also comes from the nectar of the tea tree. Manukora third party tests every single harvest for MGO and makes these results available through their QR system. It's a game changer, and all you need is 1 heaped teaspoon each morning to get the most out of the amazing bioactives in Manuka. I love it in the morning before my runs and I've found myself craving it as I wake up. Now, it's easier than ever to try Manukora Honey. Head to manukora.com/RTTT to get $25 off the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Oct 16, 2024

Every run in a good training plan serves a purpose. That doesn't mean that you have to enjoy them all equally though. Even if you have performance goals, it can be a lot easier to stick to the plan if you enjoy the process. Today's show is all about giving you new workout ideas that you'll actually want to do. Coach Ruairi has more than a few ideas and he's sharing his favorite workouts to help give you some inspiration. Each of these workouts is RC coach approved to help get you fitter without compromising on fun. Ruairi knows a thing or two about keeping running interesting. He often jumps between the road and trails and has been known to drop several viral tracks about running. Don't let his rapping skills fool you though because he's also an excellent coach and runner with a 2:21 marathon PB. You need a variety of workout types to achieve your best performance from tempo runs to long runs. This show is meant to cover them all and Ruairi will share which workouts he loves when preparing for different race distances. For each of these workouts we'll get into: How Ruairi likes to structure the workout What makes the run one of Ruairi's favorites Where each workout can fit into a training cycle to boost your performance How to modify each workout for different goals or fitness levels Take out your notepad and listen carefully because Ruairi has some great ideas to keep your running fun. Essential Fartlek Workouts video: youtube.com/watch?v=PdGS8qwS-Gs&t=520s Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you're trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That's why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It's a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It's the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You'll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Oct 9, 2024

Sabrina Little is a 5x national champion ultra runner who happens to also be a professor of moral philosophy. During her career, when she wasn't breaking American records, she earned a Phd in Philosophy at Baylor University. More recently though, she published her book "the Examined run - why good people make better runners" all about how running fits into a happy and fulfilling life. Her book is filled with thought-provoking lessons for anyone who loves to run and she is the perfect guest to explore how running can make us better people or even how practicing virtuous traits can make you a better runner. One of the key tenets of Sabrina's writing is that virtuous traits like patience and empathy are teachable and performance-enhancing, so practicing them is beneficial to excelling in sport. This means that becoming a better person can actually be a tool to improve your running! Some of the topics we cover include: Why virtue can be beneficial to athletic performance How to practice building traits of virtue through your running How to find your "why" for running What are Sabrina's thoughts on the role of running in a happy life Sabrina has a way of making philosophical topics approachable and relevant to runners that we're sure you'll love. Tune-in and find out for yourself how you can become a happier and faster runner all at the same time. The Examined Run by Sabrina Little Sabrina on Instagram: sabrinalittle Sabrina's Psychology Today Sports and character page: https://www.psychologytoday.com/us/blog/considerations-of-character Sabrina's iRunFar column: https://www.irunfar.com/author/slittle Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and overall health. If you didn't know, mitochondria are often called the "powerhouse" because most of the energy your muscle cells need during aerobic running is supplied by mitochondria. This is why one of the primary goals of all the runs we do is to increase the amount of new mitochondria in our cells and to increase their efficiency. But, now there's a new way to also improve your mitochondria - Mitopure from time-line nutrition. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Oct 2, 2024

We get that you're busy, and finding a balance between training and life will probably make you a better runner than forcing your training at the expense of sleep or important life commitments. Life is unpredictable and it can be hard to find the right balance for you. Coach Jeff Gaudette is familiar with this struggle as a running coach and father of 4. While completing all of your easy runs and workouts might be challenging, the hardest part can sometimes be finding the time to fit this into your busy lifestyle, and then maintaining your energy the rest of the day afterwards. Unless you're a professional athlete with endless time for training, you likely have struggled with this at some point. We're diving into some of the most hectic situations everyday runners face to help provide some tips for fitting in your training without feeling like you need to give up the rest of your life. Some of the questions we'll answer include: Why it can be so difficult to fit in your training What are the pros and cons of running at different times of the day Which training activities should you should prioritize and which you might be able to skip on occasion How to adjust your training around various life conflicts runners face We know you lead a busy life, so let's not beat around the bush and get right into it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you're trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That's why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It's a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It's the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You'll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Sep 25, 2024

We pride ourselves on bringing you informative content, but sometimes it's even more fun to throw that out the window and just talk about how much we love running. We're bringing the classic game of One Gotta Go to the Run to the Top Podcast and there will be plenty of tricky decisions to make. The goal is to choose among a group of beloved running items and imagine which one to give up forever if you were forced to choose. Coach Ruairi Moyhnihan is taking on this tough challenge but don't worry because we won't actually make him give up any running gear and gadgets. What we will do is make him choose between his favorites. The result is great running banter that will entertain any lover of the sport. Tune in as we force Ruairi to choose between items in categories including: Running accessories Racing essentials Types of carbohydrate-rich foods Running surfaces And many more… We might sneak in a few useful training tips but mostly, this is an episode to talk about all the things we love most about running. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order. UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Sep 18, 2024

Most training plans call for a reduction in mileage before your goal race but if you feel nervous and anxious during this time you're not alone. In fact, there's even a name for the emotional turbulence runners feel during this time and it's called the taper tantrums. If you're tapering for your next marathon right now or will be soon, it's important to remember your body needs this rest and not to panic with extra training. This episode provides a guide to runners resting up for the big day while managing the symptoms of this very athlete-specific ailment. It's completely normal to start to question your fitness at this time but it's important to remember that the taper is a key component of your training. Much like rest days, the taper allows your body to recover and then absorb the fitness you gained from hard weeks or months of training. This non-medical advice for runners will cover questions like: What are the taper tantrums and what are typical symptoms? How should you structure your taper to get the most benefit? What are some ways to manage the symptoms of the taper? What are some things to avoid doing during your taper phase of training? Getting the taper right is just as important as your big long runs if you want to perform well for your goal race. There's no single correct way to taper but there's lots you can do to make sure your body and mind both come out of it feeling fresh. How to Taper Correctly to be Ready for Your Marathon - Runners Connect Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you're trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That's why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It's a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It's the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You'll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Sep 11, 2024

Many runners already swear by their morning cup of coffee, but caffeine can also boost your running performance if used correctly. This effect works by reducing the perception of pain and increasing alertness on the run so that you may feel more comfortable running at faster paces. If this sounds too good to be true, it's even recommended by World Athletics as a legal performance enhancer. The key to getting the greatest benefits is understanding how to use it properly in training or racing since caffeine can have other effects like GI upset or dehydration if you're not used to running with caffeine in your system. David Hellard is very familiar with the benefits of caffeine as an ultra-endurance runner and host of the Golden Trail World Series. He's even started his own line of caffeine products designed to make it more convenient for runners to get the athletic benefits of caffeine. He's joining the show to chat all about how he uses caffeine and how other runners can make the most of caffeine to improve their running. Some of the topics we'll be covering include: How caffeine can boost running performance How and why David started Caffeine Bullet How to avoid GI upset when running with caffeine Deciding the right timing and dosage of caffeine And whether there any benefits to a "caffeine taper" We're buzzing to share how caffeine can help your running so let's get into it! 20% Off any Caffeine Bullet product: caffeinebullet.com/RUNTOTHETOP or use code RUNTOTHETOP Guest Bio - David Hellard: www.davidhellard.run/runner Caffeine Bullet Instagram: @caffeinebullet Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and overall health. If you didn't know, mitochondria are often called the "powerhouse" because most of the energy your muscle cells need during aerobic running is supplied by mitochondria. This is why one of the primary goals of all the runs we do is to increase the amount of new mitochondria in our cells and to increase their efficiency. But, now there's a new way to also improve your mitochondria - Mitopure from time-line nutrition. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Sep 4, 2024

Marathon season is underway and that makes it the perfect time to dial in your nutrition and fuelling. We're huge fans of the team at Metpro because they use your personal metabolic profile to make nutrition recommendations to meet your specific goals. Diet and nutrition has a huge impact on running performance and that's why MetPro's lead dietician, Amber Velasquez, joins us to discuss how to fuel correctly for your marathon season goals. Training for a marathon puts a lot of stress on your body and burns through a lot of energy, which means that you need to fuel properly if you want to perform at your best. This can be especially tough because every runner is unique when it comes to their nutrition needs. Today's show is all about tailoring nutrition to your individual needs switch answers to topics including: How is metabolism influenced by diet and exercise? Should you carb load before your next race? How do the nutritional needs of marathon runners differ from the general population? What are signs that you may be under-fueling? What are some of the craziest food trends on Tik-Tok according a professional dietician? We know you're hungry for some answers so let's get into our show on marathon nutrition. To learn more about MetPro: https://metpro.co/ To schedule a call directly with Amber: https://metpro.co/coach-amber Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you're trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That's why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It's a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It's the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You'll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Aug 28, 2024

Running has the power to create a strong sense of community, but when it comes to road running and trail running they have very little in common aside from putting one foot in front of the other. These sports require different skills and come with their own set of challenges. This is part of what makes them so much fun. While we love both of these sports, we thought it would be fun to debate who are the better athletes: road runners or trail runners? You typically need more all-out speed to excel on the roads and it takes some time to callus your legs to the impact of racing on hard pavement. This doesn't mean it's any easier than trail running though, which takes a lot of agility navigating different terrains and precision to fuel for more time on your feet. There's no easy way to answer who are the better athletes so RC coach Hayley Munn joins the show to help settle this question. We can't promise we'll follow any formal debate rules but we can promise a fun conversation that will including topics like: What skills separate road runners from trail runners? Which types of runners are the better athletes? Which type of running is the most fun? Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Aug 21, 2024

If you're preparing for a fall marathon or other endurance race, then now is the perfect time to start practicing your race day. As the temperatures cool and you hit your peak training, the fatigue in your legs will help to simulate the feeling of racing without actually running the full race distance. It's super important to mimic the conditions of your goal event to prepare for the challenges of race day. This can help with building confidence because you'll know you're ready for the big day or you'll know what you still need to work on. There's a lot of variables to consider, so we're doing our best to cover them all. Everything from how fast you start your race to what time you want to wake up can be practiced ahead of time and you'll likely feel better prepared if you do. Coach Andie has years of experience helping athletes conquer races of all kinds and joins the show to share how you can feel as prepared as possible. During the show we'll cover everything you need to simulate your race including: How practicing your race conditions can improve performance? How much of your training should be done at goal race pace? Do you need to practice the time you plan to wake up for your race? How can you simulate your fueling without aid stations? How much should you train with the shoes you plan to race in ahead of time? Even if you've been running for years, every race brings different challenges that you can prepare for. We know race day is fast approaching, so let's get into what you can do to prepare for race day. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Ketone-IQ You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing. Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don't have as many carbohydrates. The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner. But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores. And the academic literature on the effectiveness of ketones for running performance is overwhelming. For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining. If you want to see more of the research, head to ketone.com/RTTT Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT . That's K-E-T-O-N-E dot com slash RTTT. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Aug 14, 2024

Building mental toughness is one of the best ways to improve your running. Without any change in fitness, having good mental strategies can help you to unlock a new level of performance. This is the key to overcoming a setback or managing stressful situations that all runners face like pre-race nerves or balancing a hectic schedule. Ashley Eckermann is a former competitive triathlete and a noted psychology practitioner who teaches athletes of all abilities to perform at their best without positive thinking. Studies show that positive affirmations don't actually work and this interview is all about uncovering what does. You can actually train your brain to perform better! This is not a science lecture, and we'll focus on going through specific examples of how to apply these strategies in training and racing. Some of the topics we'll cover include: What is mental resilience? How do the pros think differently than the rest of us? What is the best way to deal with a stressful situation in training? How can you apply strategies of mental resilience during training and racing to improve your performance? Ashley has helped numerous athletes to transform their thinking and perform at a higher level. This is a fascinating conversation that will literally change how you think. Maximize the Mind - Mental Performance Coaching Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Aug 7, 2024

Even for the most dedicated runners, most of the day is not spent running and there's a lot you can do during this time to get better. If you run for an hour every day, that still leaves 23 hours in the day that can impact how you feel on your next run. The key to getting the most out of your workout is knowing what to do during the in-between times when you're not running. This episode will guide runners through how to maximize this time with considerations for every point before and after a run, or on days when you're not running at all. We all know that running is important for your training, but all the other little things can add up to make a big difference in performance. Today, Ruairi joins the show to walk you through many of the non-running strategies you can use to get better as runner including: How you can prime your body to perform well before a run What you should be doing immediately after finishing a run How to nail your nutrition throughout the day How to improve the quality of your sleep We don't want to spoil the show, but listening to running podcasts from the team at RC is a great first step to improving your running. We have some great tips to share today so let's get started! Lunge Matrix Warm up Simple active warm up routine Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now! Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order

Jul 31, 2024

Running has a language of its own with terms that can range from obscure to downright hilarious. Training terms like tempo runs and fartleks can sound like gibberish if you're newer to the sport. We're probably even guilty on this show of using some of this running lingo without explaining first what it means. That ends today, because this show is all about helping you to understand common terms used by runners. Whether you're with a running group or getting ready for a race, you might overhear some of this running lingo and wonder what it means. Coach Hayley is answering these questions by covering the most common or bizarre terms runners like to throw around. This way, you can understand the unique vocabulary of running or even use some of these phrases to impress your running friends. Some of the training terms we'll cover include: What is a fartlek run? Is there a difference between a PR and a PB? What does it mean to sandbag a run? Why you might experience runger if you're training for a marathon There's too many running terms to cover them all but we handpicked the best ones for you to know so let's get into it! PR vs. PB Canadian Running article Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lumen Have you ever wondered exactly how many carbs you need to fuel your training or if it's okay to train fasted? Well, now you can get that exact data with Lumen, the world's first handheld metabolic coach. With Lumen, all you have to do is breathe into your Lumen first thing in the morning, and you'll know what's going on with your metabolism, including recommendations to improve your pre-and-post workout fueling for better performance and recovery. What I love most is that Lumen explains what every data point and value means with in-depth videos so you always know what's going on in your body and what changes you need to make to hit your goals. Lumen is truly one of the most innovative devices on the market. If you want to take the next step in improving your health, go to lumen.me and use RTTT to get $100 off your Lumen. MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase.

Jul 24, 2024

The Olympics is the biggest multi-sport competition in the world and perhaps the pinnacle of the sport for anyone in distance running. We gave you our picks for who would represent team USA before the Olympic trials and now we're back to preview the big finale. The Paris Olympics are sure to bring some interesting storylines featuring a huge depth of distance runners and some very hot conditions predicted. This is also the first time since 2016 that a full crowd will be hosted to watch these races since the last Olympics in Tokyo was run without spectators due to COVID-19 protocols at the time. The American team is stacked with talent this year and we'll be covering how you can watch all of your favorite events and we'll give you our bold predictions for some of the endurance races. By the end of the show we'll cover everything you need to know about the Paris Olympics including: How to watch your favorite races Who are the top Americans to watch out for at the Olympics What are some of the most exciting storylines for the summer games Bold predictions from the RC team for every endurance running event Paris Olympics Schedule Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now! Bace CBD is perhaps one of the most innovative, and misunderstood, supplements in the endurance world right now. The biggest advantage of CBD for a runner like you is the anti-inflammatory properties. CBD can help your muscles heal and recover faster. Additionally, CBD can help you sleep better, which also leads to better rest and improved recovery times. What CBD will not do is make you high and it is non-toxic. It is even approved by the World Anti Doping Agency. If you ever tried CBD before and found it to be too weak or strong, or you haven't tried it yet because you're not sure how to best start, then Bace Health's Discovery Pack is a game changer. The Discovery Pack leads you through a 7-day experience for you to find your perfect dose by slowly increasing from 10mg to 50mg. It's the perfect way to dip your toes into CBD. If you want to see just how much CBD can improve your recovery, now is the time to give it a try. Right now you can get half off the Discovery Pack, alongside a FREE sample of their balm. That's 50% off, from $25 to just $12.50! All you have to do is visit BaceHealth.com/RunnersConnect or enter the discount code 'RunnersConnect' at checkout to pick up your Discovery Pack and prioritize your recovery today.

Jul 17, 2024

Summer is in full force and we're back with another overrated or underrated format to tackle all your summertime training questions. This time of year can be challenging to train through. The extra heat and humidity can force you to work harder to maintain the same paces and increase the need to properly fuel with fluids and electrolytes. There's also lots of other risks that come with training in warmer weather like dehydration and sunburns. There's a lot of information out there on how to cope with the warmer season but Coach Michael Hammond joins me to tell you what strategies and gear work to help you get fitter this summer, and which ones are overhyped. A few of the topics we'll cover include: Do runners need special types of sunscreen? Is it better to adjust your paces or your rest in warmer weather? Is there any benefit to pre-hydrating with extra fluids and electrolytes? Is a post-race beer the perfect summertime treat? The days might be longer this time of year but these answers are rapid-fire so let's get into it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Jul 10, 2024

Jonathan's Tolksdorf is a true RC success story. He took up running with no sports background and through a combination of hard work and learning from his mistakes, has lowered his marathon PB to 2:52 while running 169 marathons since his first in 2000. He was one of the first RC athletes back in 2012 and joined us from his hometown of Lahti Finland to share the lessons that helped him to take over an hour and a half off of his marathon time. Jonathan reached out to us about sharing his running story and after reading about his experience in the sport, we knew this would be a great conversation. He is somebody with a genuine passion for the sport and a willingness to learn. Today, he shares the lessons that have been the most important to his improvement. During the show, you'll hear from Jonathan about his training including: How more structured training with RC helped him to run his first sub-3 marathon Why flexibility is important in your training Why it can be detrimental to put too much pressure on your workouts Ways you can improve your taper strategy to feel good on race day How to find purpose in your running What makes this story so relatable is that Jonathan has many of the same goals and has made so many of the same mistakes as just about any new marathoner. He has some great insights for other runners and I'm excited to share them with you. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now!

Jul 3, 2024

If you struggle with staying healthy or you're looking for new ways to improve your running, then this episode is for you! Dr Matt Silver is passionate about helping runners unlock their potential and joined me to chat about his key principles for helping athletes run pain-free and perform at their best. Matt has many years of experience dealing with running injuries both as a runner and a physiotherapist. His latest book titled "Built to run" is self-described as being like a car manual for staying healthy and he has a way of cutting through the noise to give you the most important information to make meaningful changes. This information is meant to help you with becoming a more durable runner and fix common running problems. If you love to run, then you know how much injuries suck. Luckily, the purpose of this conversation is to keep you running and having fun in the sport. Some of the questions we'll answer include include: How do you treat and prevent some of the most common running injuries? Do runners really need to stretch? What is the difference between mobility work and strength training? Does heel-striking actually increase your risk of injury? How can you prevent yourself from getting the same injuries over again? The best way to improve your running is to be consistent with training, which requires staying healthy. We covered a ton of great injury-related topics in this interview that will help anyone listening to prevent injuries, recover from injuries, or bounce back from an injury. Built to Run Paperback - Purchase Link How to Perform a Couch Stretch Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Bace CBD is perhaps one of the most innovative, and misunderstood, supplements in the endurance world right now. The biggest advantage of CBD for a runner like you is the anti-inflammatory properties. CBD can help your muscles heal and recover faster. Additionally, CBD can help you sleep better, which also leads to better rest and improved recovery times. What CBD will not do is make you high and it is non-toxic. It is even approved by the World Anti Doping Agency. If you ever tried CBD before and found it to be too weak or strong, or you haven't tried it yet because you're not sure how to best start, then Bace Health's Discovery Pack is a game changer. The Discovery Pack leads you through a 7-day experience for you to find your perfect dose by slowly increasing from 10mg to 50mg. It's the perfect way to dip your toes into CBD. If you want to see just how much CBD can improve your recovery, now is the time to give it a try. Right now you can get half off the Discovery Pack, alongside a FREE sample of their balm. That's 50% off, from $25 to just $12.50! All you have to do is visit BaceHealth.com/RunnersConnect or enter the discount code 'RunnersConnect' at checkout to pick up your Discovery Pack and prioritize your recovery today. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Jun 26, 2024

Sometimes all it takes is a little change to get out of a rut. This proved true for both guests on today's show, coach Hayley Green and Cherie Turner. After years in the sport, they both discovered a passion for new racing distances and are having way more fun too after making the change. Hayley recently traded her focus on road marathons for longer ultra trail races and Cherie discovered she much preferred shorter distances to the ultramarathons she was accustomed to. The common theme here is change and how it can make you a better runner. If you've ever found yourself hitting a plateau or lacking motivation then you're going to relate to these stories. Running is a sport that rewards consistency and repetition but that doesn't mean you have to feel like you're doing the same thing again and again. There are so many different ways to participate in running. Trying something new might be exactly what you need to reignite your passion or reach new levels of fitness. This show is all about the benefits of trying something new including topics such as: How a change in training can make you a better athlete How to overcome a lack of motivation with your running How your abilities can carry-over to other events or distances Signs it might be time for you to change up your training routine I think these lessons are valuable for just about any distance or even for life outside running and I can't wait to share them with you. Women's running stories podcast Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lumen Have you ever wondered exactly how many carbs you need to fuel your training or if it's okay to train fasted? Well, now you can get that exact data with Lumen, the world's first handheld metabolic coach. With Lumen, all you have to do is breathe into your Lumen first thing in the morning, and you'll know what's going on with your metabolism, including recommendations to improve your pre-and-post workout fueling for better performance and recovery. What I love most is that Lumen explains what every data point and value means with in-depth videos so you always know what's going on in your body and what changes you need to make to hit your goals. Lumen is truly one of the most innovative devices on the market. If you want to take the next step in improving your health, go to lumen.me and use RTTT to get $100 off your Lumen. Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order

Jun 21, 2024

The U.S. Olympic Team Trials brings together the best American track athletes to compete for national titles and a spot on the Olympic team. The RC team is here to preview every track event at this meet including how to watch it and some of the top storylines, along with our predictions. This is another panel-style chat where we won't be holding back on the bold predictions or controversial opinions. If you're looking forward to the summer olympics this is the perfect opportunity to get the inside scoop on the American team. We'll highlight everything you need to know including: How athletes can qualify for the summer olympics in Paris Scheduling for key track races and how to watch them Top storylines to watch for going into the trials USATF Website U.S. Trials Page - includes schedule and how to watch World Athletics Rankings 2011 NCAA 800m Men's Finals Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now! Bace CBD is perhaps one of the most innovative, and misunderstood, supplements in the endurance world right now. The biggest advantage of CBD for a runner like you is the anti-inflammatory properties. CBD can help your muscles heal and recover faster. Additionally, CBD can help you sleep better, which also leads to better rest and improved recovery times. What CBD will not do is make you high and it is non-toxic. It is even approved by the World Anti Doping Agency. If you ever tried CBD before and found it to be too weak or strong, or you haven't tried it yet because you're not sure how to best start, then Bace Health's Discovery Pack is a game changer. The Discovery Pack leads you through a 7-day experience for you to find your perfect dose by slowly increasing from 10mg to 50mg. It's the perfect way to dip your toes into CBD. If you want to see just how much CBD can improve your recovery, now is the time to give it a try. Right now you can get half off the Discovery Pack, alongside a FREE sample of their balm. That's 50% off, from $25 to just $12.50! All you have to do is visit BaceHealth.com/RunnersConnect or enter the discount code 'RunnersConnect' at checkout to pick up your Discovery Pack and prioritize your recovery today.

Jun 19, 2024

Most runners know that doing at least some strength training is beneficial but figuring out how to fit this into a training schedule can be difficult. On today's show, coach Andie joins us to cover the "how" and "why" of fitting strength work into your training schedule so you can get all of the performance benefits without feeling like you're compromising your runs. We get that most of you listening love to run and probably spend a lot of time getting in your easy runs and workouts. That's why we're focusing on strength work as a complement to run training and not something you need to choose between. In fact, proper strengthening can dramatically lower your risk of injury to help you run longer and healthier. Nailing the timing and frequency of these workouts will help you progress in the sport even without changes to your running. You also don't need to spend a lot of time to see these benefits. The key though, is doing the right kind of training for your running goals. During the show, we'll help you find this perfect balance between strength work and running with topics such as: The benefits incorporating regular strength training into your routine The muscle groups and exercises that are most important for long-distance running Determining the right timing and frequency of strength training for your goals Whether it's better to strength train before or after running How to adjust your strength work as you get closer to goal races It can be such a challenge to strike this perfect balance and I'm excited to share this conversation with you on how to fit strength work together with your running. Interview with Duane Scotti on plyometrics: Jump Start Your Running with Plyometrics: Duane Scotti - Runners Connect Claire Bartholic discusses the best strength workouts for runners: The Perfect Strength Training for Runners - Runners Connect Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . Flagstaff Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you're looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/flagstaff .

Jun 12, 2024

You've probably heard of the classic game "Would you rather" but we're giving it a running-themed twist by focusing on topics related to the marathon. There's a lot that can happen throughout a marathon and you'll hear our thoughts on many of them from race day struggles to performance breakthroughs. This is a fun and lighthearted conversation about training topics experienced runners will be familiar with themselves. Some of the questions we'll ask include: Would you rather… Win a race or PR Deal with chafing or cramping Never get injured or always fuel your run perfectly Underfuel or manage GI problems the whole race We'd rather you enjoy hearing this episode so let's get into it! Athlete shout-outs: Joel Mendez: For setting a HS record in the mile Rob Watson: For running lifetime PRs in his 50s in the 5k, 8k, ½ Marathon, and Marathon Leslie Pacini: For consistent training over years while balancing a tough and unpredictable work schedule Nicholas Florio: For finally breaking the sub-4 mark in the marathon Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Jun 5, 2024

Lauren Mantha is a local Toronto runner who created a simple solution to a common problem with her website, A Running List. What started as an Instagram post about the running clubs in her area has transformed into a full website mapping out running communities globally and their meeting times. Her mission is to make the sport more accessible to everyone by making this information more accessible. Lauren only started running in 2023 to raise money for children's hospitals but flash forward one year and her website has been featured in the Canadian Running News and helped many runners discover new running communities. Lauren sat down with us to discuss her journey in creating this website including topics such as: Why running clubs are an important part of the running community How an Instagram post about running clubs became a mapping tool for running clubs across the globe How A Running List is helping to make running clubs more accessible How runners can find running communities that suit them best How to make joining a new running club less daunting Lauren has a really cool story to share about A Running List. She is every bit as passionate about helping others as she is about running so I'm excited to share that story with you. A Running List Website: https://www.arunninglist.com/ A RUNNING LIST IG: @arunninglist Lauren Mantha Personal IG: @laurenmantha Submit new clubs here: https://www.arunninglist.com/contact Canadian Running Feature of A Running List: https://runningmagazine.ca/the-scene/toronto-woman-creates-online-database-to-find-local-run-clubs/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

May 29, 2024

Hein Mynhardt might consider himself an average runner, but his love for running is anything but ordinary. He joined us as this month's feature athlete to share how running is about more than race results and how he's maximizing fun with his running while still getting better in the sport. Hein loves traveling and after finishing the Boston Marathon this year, he has races planned across the globe. He's a fellow Canadian so I loved getting his thoughts on what he loves about training there and why it can be so great to get away on occasion. It can be easy to get so tied up in all of the latest running tech and training strategies that you lose sight of your "why" for running. Luckily, this world nomad is an expert at having fun and I'm excited to share his thoughts with you. During the show, you'll hear Hein answer questions including: How to get fitter while still having fun What it is Hein loves most about traveling and some of his favorite international races What goal races Hein has planned for the rest of the year And what advice he would give to other "average runners" This episode is sure to get you excited about your next run or race, so let's get into it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner's Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee's unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to runnersconnect.net/NuNee . And to make it easy, the discount code RTTT50 will automatically be applied so you'll save 50%. Even better, they offer a full money-back guarantee if you don't experience immediate relief. Lumen Have you ever wondered exactly how many carbs you need to fuel your training or if it's okay to train fasted? Well, now you can get that exact data with Lumen, the world's first handheld metabolic coach. With Lumen, all you have to do is breathe into your Lumen first thing in the morning, and you'll know what's going on with your metabolism, including recommendations to improve your pre-and-post workout fueling for better performance and recovery. What I love most is that Lumen explains what every data point and value means with in-depth videos so you always know what's going on in your body and what changes you need to make to hit your goals. Lumen is truly one of the most innovative devices on the market. If you want to take the next step in improving your health, go to lumen.me and use RTTT to get $100 off your Lumen.

May 22, 2024

Running should be a safe sport for everyone who participates but unfortunately, that's not always the case. This could happen for a variety of reasons including injuries, weather conditions, and even harassment. This is especially true for women and people of color who more frequently confront unsafe situations. On today's show, we're joined by coaches Andie Cozzarelli and Hayley Jane to discuss what risks runners need to be aware of to stay safe and tips for dealing with or avoiding these dangers. We'll hear their thoughts on how running can be made safer. Some of the questions we'll answer include: What are the most common safety concerns runners face? Why might female runners need to be especially careful when running alone? How Andie and Hayley have handled unsafe situations in their own running? What are some strategies runners can use to stay safe when running Running can have incredible mental and physical benefits but it's important to practice it safely. Even if you have never experienced safety concerns when running, these strategies will prepare you for dealing with them if they do. So let's get into it! Run Angel safety bracelet Running Mate app for finding real-time verified running "mates" Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

May 15, 2024

We have some bittersweet news to share. Our host Finn Melanson is leaving the RC team but you'll still hear a familiar voice as our current Showrunner, Cory Nagler, transitions to full-time host. We'll also be transitioning to only one episode per week on Wednesdays to help focus on providing you with high-quality and valuable content. In this transition episode of the Run to the Top Podcast, Finn takes on the other side of the interview as a special guest to say goodbye to the team and answer questions about his time with RunnersConnect. During the show, you'll hear about what you can expect to come next for Finn and for the podcast. Topics we'll cover include: Why Finn is stepping down, and what he's most excited about with his new focus on trail running How Finn first got started with the podcast and some of the most memorable moments from hosting the Run to the Top Podcast The guests Finn is most hoping to interview in the future What makes the running community such a welcoming space We hope you enjoy this episode and look forward to bringing more great content going forward. Interview with Jay Dicharry Interview with Kara Goucher Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you're trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That's why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It's a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It's the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You'll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner's Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee's unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to runnersconnect.net/NuNee . And to make it easy, the discount code RTTT50 will automatically be applied so you'll save 50%. Even better, they offer a full money-back guarantee if you don't experience immediate relief.

May 8, 2024

Wade Lightheart from BiOptimizers joins the show to talk about his new book, "The Ultimate Nutrition Bible". We get into the 5 goals - your final weight loss journey, your lean muscle journey, achieving athletic dominance, maximizing your brain power, and maximizing your biospan before diving more deeply into the weight loss and dietary components. Specifically in those spheres, we talk about key components like clearing emotional blocks, how to eliminate food toxins, how to choose the diet for your genetics, and how metabolic data shapes destinies. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Ultimate Nutrition Bible This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now! TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

May 3, 2024

Stephen is a masters runner just like you, but like a lot of runners, has really struggled with bonking during the marathon, despite putting in what seems to be great training. Sound familiar? When it comes to marathon training and hitting the wall it's difficult to piece together exactly what the issue is. Am I under or over training? Is my nutrition, salt or electrolyte intake the cause? How do I start to figure out where I'm going wrong? Well, you're not alone. In today's podcast, we're going to take you inside one of our coaching calls with Stephen Stone, a masters runner just like you, who struggled with the same issues. We're going to dissect everything so you can see exactly how we look for the cause of this common problem. By the end of this episode, you'll have an exact plan for what you can look for in your training. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. Flagstaff Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you're looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/flagstaff .

May 1, 2024

Maggie Mertens joins the show to talk about her book "Better, Faster, Farther: How Running Changed Everything We Know About Women". In a wide-ranging discussion, we tie in some of the exciting news on the female-side of the sport including the Lululemon FURTHER event back in March, Jasmin Paris' finish at the Barkley Marathons, and Claire Bannwarth's dominant multi-day performances across 2023 to discussions around the progress and the work to be done in academic, sporting, and other cultural institutions across society that play significant roles in making pastimes like running more accessible to and supportive of female athletes. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Better Faster Farther (Pre-Order) This week's show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you're trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That's why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It's a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It's the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You'll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. Exakt If you're currently injured or tired of being constantly injured, then Exact Health has a revolutionary new way to approach your injuries. Exakt Health is a running physical therapy app for all the most common running injuries. The app simplifies access to professional and customized physical therapy without the high cost and that automatically adapts to our feedback. The plans are designed by the sports physical therapists' team and are based on the latest scientific research and guide you through your rehab process – from feeling the first pain to a complete return to running. Besides their injury plans Exakt Health also offers a Prevention Plan for runners. This plan is specifically designed to help runners to adopt good movement patterns, and improve overall strength and mobility to prevent running injuries. Download & test the app at runnersconnect.net/injury and get with the 7-days free trial via the Apple or Google Play store. Plus, use the code RUNTOTHETOP to get up to 40% off the 3-and 6-month subscriptions.

Apr 26, 2024

Maryke Louw a Physical Therapist and Founder of Exakt Health joins the show to talk about the importance of injury prevention protocols for runners and the pros and cons of various therapeutic approaches in cases where you do find yourself injured. Specifically, we talk about the pros and cons of stretching, massage, taping, invasive treatments, and orthotics for therapy and the overarching importance of injury prevention and what you can do on a daily basis via running form drills and strength training to minimize risks. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Exakt Health This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. Lumen Have you ever wondered exactly how many carbs you need to fuel your training or if it's okay to train fasted? Well, now you can get that exact data with Lumen, the world's first handheld metabolic coach. With Lumen, all you have to do is breathe into your Lumen first thing in the morning, and you'll know what's going on with your metabolism, including recommendations to improve your pre-and-post workout fueling for better performance and recovery. What I love most is that Lumen explains what every data point and value means with in-depth videos so you always know what's going on in your body and what changes you need to make to hit your goals. Lumen is truly one of the most innovative devices on the market. If you want to take the next step in improving your health, go to lumen.me and use RTTT to get $100 off your Lumen.

Apr 24, 2024

This month's RC spotlight features an entire family of runners. Arthur and Christine Leyva are so passionate about the sport that they got a local coach to officiate their wedding and now have two kids, Flint and Artistotle, who have caught the running bug as well. They train together and support each other in pursuing some pretty lofty goals including getting into the Boston Marathon Weekend. You'll hear all about it from them, including what they love about running and how it has brought them closer as a family. Arthur and Christine first met through a local running group in Austin, Texas when at the time, Arthur was just starting to get into the sport. Since then, they've gradually become more obsessed with improving their times, and now the whole family shares that common goal. They are incredibly encouraging but also aren't shy about a little healthy competition that makes their story even more fun. During the show, we'll cover fun stories from their family that include: How Arthur and Christine first met through their mutual love of running How running has helped to bring them closer as a family What lessons Arthur and Christine have learned from their running that they are passing on to their kids What running goals each member of the Leyva family is working towards And you'll hear their answer to who is the most competitive person in the family You're going to love hearing from this family of runners, so let's get into it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Flagstaff Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you're looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/flagstaff . TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Apr 19, 2024

Laura Rutterford joins Run To The Top to discuss several important topics within our community. We lead with her experience with hip dysplasia and the steps that she took through childhood and early adulthood to get to a point where she had near-perfect running form and the ability to train for and race half marathons. After that, we get into her professional background as a physiotherapist and some of the insights she's gained working with running-related clients to rehab various muscles, joints, posture, and overall movement issues. Then we get into some of the essential exercises she recommends to improve form for endurance athletes and we conclude with her interest in runner-focused pilates. This was a knowledge-packed episode coupled with touching, inspirational background stories that I think you'll enjoy. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! https://hipdysplasia.org/ https://miles4hips.org/ https://www.hiphopenetwork.org/ This week's show brought to you by: NuNee The myth that running is bad for your knees has been debunked by research. In fact, it's actually good for your joint health. But the unfortunate fact is that runners' knee is the most common running injury of all, accounting for 20% of all running injuries. Here's the good news! When runners knee strikes, the NuNee brace can help relieve the pain immediately and help you keep running to prepare for your next big race. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Even better, after 6 weeks of using NuNee, 100% of research participants were pain-free and able to run without the NuNee device. Runners from coast to coast have experienced the miraculous ability to keep running and training with NuNee. From 5k to 100 mile ultras, NuNee has helped runners get to the starting line so they can finish strong. So when runners knee pain strikes, don't wait. Apply NuNee right away so you can get back to training and cross that finish line. To order NuNee go to nuneeshop.com and use code RTT15 and get a 15% discount. Flagstaff Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you're looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/flagstaff .

Apr 17, 2024

Only 0.3% of Americans participate in ultra races but if you're not a part of this group (yet) you can still learn from the challenges of these difficult events. Coach Hayley is a talented 2:37 marathoner and recently completed her first-ever ultramarathon by finishing a 50k run through the Endurancelife Ultra Series. She even accidentally ran an extra 2 miles, something Hayley will speak about during the episode. Despite the mishap, she is now preparing for her first 100k race and has some great lessons to share with other runners. Whether you're a veteran at the distance or have never run a race of any distance this is an insightful conversation about human perseverance and dealing with unexpected obstacles. As we unpack everything Hayley learned through this experience, we'll go over some exciting topics that include: How to nail your fueling for ultra-endurance races The importance of testing your gear beforehand Why you may need to start slower than you think for your first ultra And why trying new things can make you a better athlete We spend a lot of time talking about how to make sure your race goes according to plan but for Hayley, it's really the unexpected surprises that make this such a compelling story and that will offer valuable lessons for any runner. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you're trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That's why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It's a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It's the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You'll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now!

Apr 12, 2024

Marathon season is upon us and the team at RunnersConnect is bringing you all the greatest storylines going into the Boston and London Marathon. This year's field of professional runners is loaded leading up to the Paris Summer Olympics and we'll give you our take on what to expect and who might surprise or disappoint at upcoming marathon majors. We'll also chat about our thoughts on what to expect from the American Olympic Marathon team who have all opted out of running a Spring marathon. This is not your typical sports commentary show, so expect it to feel more like a conversation among friends than a data dump of performance metrics. We're throwing out all of our bold predictions and hot takes so you play along and feel free to disagree with anything said. This is going to be a fun conversation that you'll love if you also get excited talking about long-distance running events. Some of the stories you'll hear include: Will Olympic Trials 3rd place finisher Leonard Korir be competing in Paris? (03:26) Our thoughts on how the American Olympic team may be preparing for the Summer Games (14:12) Which elite men are likely to surprise or disappoint at the Boston Marathon? (29:58) Which American women are favorites to finish well at the Boston Marathon? (43:15) And will we see a new World Record from someone in a stacked field of Women at the London Marathon? (53:25) This might just be the most exciting time of the year for Marathoners and whether or not you follow elites closely, you can expect to enjoy some great combination of friendly banter and heated debates. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there's a better option. Fatty15's C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It's vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it's 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order.

Apr 10, 2024

Roughly 1 in 4 US adults suffer from bunions and whether you knew it or not, there's actually such a thing as "National Bunion Day '' that's only a few days away. Given the time of year and the applicability to our community, I figured it'd be a good topic of conversation. For runners like us, bunions often result from the repeated stress of hitting the pavement, wearing shoes that are too tight, as well as having flat feet or over pronation to aggravate the problem. With that context in mind, I invited Dr. Brad Schaeffer, who you may know from the hit TLC show "My Feet Are Killing Me" onto the pod to talk about this issue. Dr. Schaeffer trained at the Comprehensive Foot & Ankle Reconstructive Surgical Residency Program at the Hoboken University Medical Center and is a Board Certified Foot Surgeon with the ABFAS. In this episode, we talk about the causes of bunions, the symptoms of bunions, what to keep in mind if you have them and you're running with them, how to treat them non-surgically, and some of the latest, cutting-edge procedures out there to take care of them fast with quick recovery. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Bace CBD ​​If you want to see just how much CBD can improve your recovery, now is the time to give it a try. Right now you can get half off the Discovery Pack, alongside a FREE sample of their balm. That's 50% off, from $25 to just $12.50! All you have to do is visit bacehealth.com/runnersconnect or enter the discount code RunnersConnect at checkout to pick up your Discovery Pack and prioritize your recovery today. Timeline Nutrition Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Apr 5, 2024

After 8 years away, I'm finally making a return to competitive running. It's been a challenging road back, and I've learned some valuable lessons along the way. Here are three key takeaways from my journey: **Training at Your Current Fitness Level:** I've realized the importance of training based on my current fitness level, rather than aiming for past personal bests. It's been humbling, but ultimately crucial for progress. **Finding Your 'Why':** As my motivations have shifted, I've discovered that having a clear 'why' is essential for enduring the grind of training. Whether it's overcoming health issues or being a positive role model for my children, identifying your 'why' can be a powerful driving force. **Balancing Health and Performance:** Through this journey, I've come to understand that prioritizing overall health is paramount. Better health doesn't just lead to improved running performance, but also a more fulfilling life beyond the track. Follow my journey towards the 2028 Olympic Trials Marathon on my YouTube channel by searching my name, Hammond. Thank you for your support, and I hope my experiences can inspire and motivate you on your own running journey! 🏅 #Running #Fitness #Motivation #NeverGiveUP Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness, and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order. MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase.

Apr 3, 2024

We are just a few weeks away from one of the world's most popular running events, the Boston Marathon. With this highly anticipated annual event approaching, I imagine you'll be eager for relevant discussion. So in this episode, we are joined by Jeff Gaudette, Founder of RunnersConnect, to address general questions about the race, offer advice on final race preparations, and discuss strategies for working towards the goal of qualifying for and racing in the Boston Marathon in the future, if you haven't already had the opportunity. Specifically, we discuss: What makes this race so interesting from coaching, performance, and spectator standpoints Jeff's philosophy for getting athletes ready for this race The types of workouts, recovery protocols, and mindset practices runners should be incorporating in the final 2-3 weeks of preparation Whether it's possible to get into this race, despite the tough standards, and how you can successfully work backward from the goal of racing Boston one day And much more! If you're eager to start celebrating Boston, put the final training touches on your upcoming race there, or you want to start the dream of racing there one day - this episode is for you! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now! BiOptimizers One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you're trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That's why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It's a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It's the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You'll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee.

Mar 29, 2024

Today's episode is a true story of courage and resilience. Alison's life was changed forever when she discovered two lumps on her neck in April of 2023 and later had these diagnosed as Non-Hodkins Lymphoma. Despite this news, she was so inspired to raise awareness and funding for another disease, motor neurone disease (MND), that she continued running and training throughout her chemo treatment. Alison finished her treatment last August and is now continuing her fundraising efforts while training forto complete her first ever marathon this May. This is the story of an incredibly courageous and patient runner who has faced significant adversity but come out the other side determined to continue bettering herself and show other runners that you should never give up. You'll hear all about how Alison won her fight against cancer, including topics such as: How Alison was motivated by her husband to first start running What it's like to run through chemotherapy cancer treatment Why Alison is so passionate about inspiring others and raising funds for MND And you'll learn more about Alison's future goal of officially completing a marathon after becoming a cancer survivor Alison is a perfect example of how running can change lives for the better and she told us that she hopes this episode helps other runners going through similar experiences. Donate to Alison's fundraising page for Motor Neurone's Disease Association Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Mar 27, 2024

Running biomechanics expert, Jay Dicharry, returns to the show to talk about the upcoming new edition (stay tuned) of his popular book "Running Rewired". In this conversation, we talk about: why we all need to be students of our sport the specific skills you should have in your running toolbox why you need inputs (not just recovery) to improve the way you're moving why too much, too fast, too soon isn't the only pathway to injury the cognitive, associative, and autonomous stages of building muscle memory to move better the relative importance of prehab, precision, and performance workouts I found Jay to be a very interesting, engaging, and generously informative guest. Be sure to tune in, and if you're interested in checking out the latest edition of Running Rewired, stay tuned for its release very soon! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Bace CBD ​​If you want to see just how much CBD can improve your recovery, now is the time to give it a try. Right now you can get half off the Discovery Pack, alongside a FREE sample of their balm. That's 50% off, from $25 to just $12.50! All you have to do is visit bacehealth.com/runnersconnect or enter the discount code RunnersConnect at checkout to pick up your Discovery Pack and prioritize your recovery today. Timeline Nutrition Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Mar 22, 2024

Running is an incredible sport with the power to change lives for the better. Unfortunately, it's not as accessible as it can and should be. Despite being a relatively approachable sport with minimal equipment there are still systemic barriers that make it difficult for some to participate. Today, we're tackling this issue head-on with a panel of diverse runners sharing their experiences in the sport and thoughts on how to make it more welcoming for all types of runners. Our panel for this episode includes: Dione Mason: Toronto Carnival Run race director and recipient of the Canfitpro Fitness Professional of the Year in 2017 Andie Cozzarelli: RunnersConnect coach and semi-professional marathon runner Catie Markesich: Youth running coach and community advocate Not everyone feels welcome in the sport but this doesn't have to be the case. This was an enlightening conversation that did not stray from difficult topics. We hope you enjoy listening and hopefully come away with some helpful tips to become an advocate for creating a more inclusive sport in your own communities. Books and podcasts: Brown Girl Running: Podcast Running While Black: ebook and hardcover Online resources: Dr. Stacy Sims: Blog Run4ACozz: Online Coaching Community groups and events: Toronto Carnival Run: Information and registration Black Runners of the GTA: Run Group RunVermont Junior Milers: Coaching Group Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there's a better option. Fatty15's C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It's vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it's 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order.

Mar 20, 2024

If you've been tracking write ups in the media or public sentiment on all the message boards out there, then you know double threshold workouts are all the rage right now and given the moment we're in, I thought it would be good to have RunnersConnect Head Coach Michael Hammond on the show to break everything down and help us determine whether it's something this audience should consider for training purposes. It's a wide-ranging conversation with Michael, we cover a lot, but some of the specifics discussed include: the backstory of how double-threshold workouts became popular in the US how double thresholds work, where they're inserted in training blocks, and what the purported benefits are what to do in between workouts and how to assess whether it's a type of day you want to insert into your own block the differences between a pro runner and an amateur runner attempting to double threshold and what to consider in these different scenarios the super shoe effect on double thresholds And much more! Coach Michael brings a lot of wisdom to this episode. If you've been curious given the increasing popularity of this topic, this episode is for you! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now!

Mar 15, 2024

As spring approaches, many runners are preparing for their first race of the season and may be wondering how to pace themselves in the race or during key workouts. Luckily, a properly crafted workout can be used to help estimate fitness for almost any distance. Whether you're hoping for a PR or just curious about what finishing time to expect, then these race predictor workouts can help you make an educated guess of future race performance. We'll go through several of these workouts for many distances and explain how you can calculate your race time using paces from those runs. This will include answering questions such as: How a prediction of race times can help with your pacing? What are some workouts to predict race times across various distances? How and when to perform race-predicting workouts? What is the best pacing strategy based on your goals and race distance? If you have an upcoming race on the calendar or wonder how you would perform in one then you'll want to tune in for an exciting conversation. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now! Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Mar 13, 2024

RunnersConnect Founder and CEO Jeff Gaudette returns to Run To The Top this time to chat on a variety of topics. Specifically, we discuss: how his training methodology has changed in recent years peak week training tips for races like the Boston Marathon how to think about the non-running components of training like rest and active recovery protocols why he's a strong (no pun intended) proponent of strength training the benefits of online coaching and how RunnersConnect is different from other options on the market as well as his favorite running books and moments on the professional side of the sport And much more! Tune in for an equally fun, engaging, and informative chat with our Founder! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. Timeline Nutrition Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Mar 8, 2024

On today's show, we are talking with Kara Goucher author of "The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite Running Team", which chronicles her ascent from Olympic aspirations to the Nike Oregon Project, led by Alberto Salazar, where she unveils a culture of abuse and doping, shedding light on the shadows of elite running. Goucher's resilience and advocacy, despite corporate complicity, ignited a call for reform in the sport, offering a powerful narrative of empowerment and action. In this conversation, we talk about: the nature of Alberto Salazaar and the Oregon Project and what made the opportunity so appealing initially for athletes like Kara the value of taking responsibility and action to fix something that's wrong the fear of being a whistleblower and possibly ostracized by the running community her next act in the running community including broadcasting, podcasting, and ambassadorship among other important roles how she feels about the state of pro running and whether it's driven by cynicism or optimism And more. I hope you tune in! Connect, Comment, Community The Longest Race Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there's a better option. Fatty15's C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It's vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it's 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order. Flagstaff Running Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you're looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/flagstaff .

Mar 6, 2024

Every racing distance comes with its own challenges, but in this episode the RC team is going to debate what race is the best test to crown the fittest runner on the planet. The winner of the 100m dash is typically given the title of fastest on the planet but we're not going to let sprinters have all of the fun. You'll hear our coaches each make their case for what they believe is the best test of fitness before we officially settle on a winner. Distance runners are a special breed of athlete and it takes dedication to compete in the sport. That's why we're celebrating your hard work by discussing all of the strengths required to excel at every distance from the mile up to ultra-marathons. Although every race has its unique challenges, there can only be one victor. In order to help answer what race is the best test of fitness we'll cover topics including: What is fitness and how can it be measured? What traits make a runner successful over different races? And, of course, we'll give you our thoughts on what race is the best test of fitness Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Mar 1, 2024

A captivating chat with Fiona O'Keefe, a former coach at Runners Connect, about her remarkable journey to winning the US Olympic Trials marathon and earning a spot on the Paris Olympic team. Her insights and experiences shed light on the dedication and balance required for elite-level training and competition. 🏃‍♀️ Key Takeaways from the Conversation: - Balance and Recovery: The importance of balance, rest, and recovery in marathon training, from managing caffeine and alcohol intake to prioritizing 9 hours of sleep. - Mental Engagement: Seeking outlets for mental disengagement and relaxation, while also staying engaged in activities beyond running, is crucial for maintaining focus and drive. - Embracing Success and Growth: Fiona's journey underscores the value of recognizing personal progress, embracing strengths, and continually pursuing improvement, serving as an inspiration to both elite and amateur runners. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. Muscle Health Plus We all know how important recovery is for our training and proper recovery always starts with nutrition. Simply put, you need to give your body the nutrients it needs to repair the damage done from the hard work you put in. That's where the newest product from Previnex comes in, Muscle Health Plus. Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! I'm fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order.

Feb 28, 2024

To many of you, Abdi Abdirahman is a household name. He's the first American distance runner to make five Olympic teams and the oldest American distance runner ever to make an Olympic team. The list of accomplishments goes on. A few years ago, he wrote a book called "Abdi's World," which chronicles his impressive career in running, and that's why I wanted to have him on the show. In this conversation, we discuss: Not taking the sport too seriously as a strategy to stay competitive. Self-belief and why he's never lacked motivation to be a professional runner. The importance of a team environment and the psychological challenges of group workouts. Rules to live by in running. What's next for his professional career. Like probably everyone else, I found Abdi to be equal parts generous, joyful, introspective, and excited in this conversation. I hope you take as much from it for your own running life as I did. Connect, Comment, Community Abdi's World: The Black Cactus on Life, Running, and Fun Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Fatty15 Fatty15's C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It's vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it's 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order. Timeline Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Feb 23, 2024

In this edition of RC spotlight we hear from Frederich Hayem (Fred), a relatively new runner who has achieved rapid success since taking up the sport just over a year ago. He is the perfect example of how good training and learning from your mistakes is the best way to improve as an athlete. He joined our coaching program with the goal of running his first marathon and crushed it, running a 3:29. Despite some injury and setbacks, he has taken several minutes off of his already impressive half marathon PR and as he moves into a new age group, he is only continuing to get faster. Fred attributes much of his success to consistent strength training and sticking to a plan without stressing about hitting mileage or paces exactly. To learn more about Fred's story and growth as an athlete we'll chat about topics including: How Fred used his background in strength training to help his running performance Why consistency is king when it comes to improvement in running What it means to be a "smart runner" Why you should avoid focusing on perfection if you want to get faster Fred's future goals, including some big races in 2024 A lot of runners strive to get better quickly but Fred shows that you don't need to rush the training process in order to see great results. If you are new to running or have been training for a while and want to get better you're going to love this conversation. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron . Runnersconnect fans will automatically save 20% on any purchase. Flagstaff Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you're looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/flagstaff .

Feb 21, 2024

Joe Friel is a renowned endurance sports coach most notable for some of the elite triathlon and cycling athletes he's worked with over the years. He's also the author of a great book called the "Triathlete's Training Bible" and he joins the show today to discuss some of the running-related themes in the newest edition. In a wide-ranging conversation around mental readiness, physical readiness, and race-season planning you'll get some excellent takeaways from topics like: why should you become mentally ready before you're physically ready for a race the most important questions to gauge your mental readiness the concept of a "success savings account" how to determine your "ability limiters" and "goal-specific weaknesses" how to properly use a training diary Joe is a wealth of training information. Give it a listen! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimizers One of the best and easiest ways to improve the quality of your sleep is by getting enough MAGNESIUM. Why? Because research shows that magnesium lowers cortisol levels, so you feel less stressed, and increases GABA levels which encourages relaxation at the cellular level, both of which help you enter and stay in a state of "deep sleep" for longer. That's why I recommend Magnesium Breakthrough by BiOptimizers. Unlike generic supplements, BiOptimizers "magnesium breakthrough" product contains all 7 unique forms of magnesium, which is critical for maximizing its effectiveness. If you're interested in seeing just how much magnesium can help your sleep, head to bioptimizers.com/runtothetop and use the code RUN10 to save 10% and get two special gifts. LMNT Maintaining electrolyte levels as you gear up for your big spring races is critical to your performance. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. To get this special offer and make sure you're hydrating properly this spring, head over to drinklmnt.com/runnersconnect .

Feb 16, 2024

It can be trickey to tell the difference between a niggle and an injury but how you respond when something doesn't feel quite right could be the difference between a PR and and DNF. Coach Hayley Munn joins us in this to show, bringing her educational background in physical therapy and years of coaching experience to help tell the difference between an injury and a niggle and explain what to do about each of them. It can be really challenging sometimes for even the most experienced runners to make this distinction but there are some general guidelines you can follow to stay healthy and limit the chances of a niggle or injury derailing your training. To better understand these strategies we're going to cover topics that include: What is a niggle and how is it different from an injury? How thinking more positively about an injury can actually help in the recovery process How much running is appropriate if you think that you may be injured And strategies you can use to maximize your chances of getting to the start line in good health The Ultimate Guide to Injury Prevention Resources for Managing Pain by Dr. Rachel Zoffneess Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now! Previnex Muscle Health Plus Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! I'm fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order. Plus, they offer a 100% money back guarantee, no questions asked, if you don't feel the benefits too.

Feb 14, 2024

In this episode of Run To The Top, sports dietitian Alex Larson delves into the intricacies of fueling for improved performance and body composition among endurance athletes, advocating for a flexible eating style. Larson offers insights into post-race recovery, emphasizing the importance of timing and food group choices to optimize recovery windows. The discussion also touches upon the early signs and consequences of underfueling, highlighting the need for sustained nutritional support for athletes. Addressing a common misconception, Larson explains how athletes can simultaneously enhance speed and achieve leanness, while also offering practical advice on balancing athletic aspirations with a hectic lifestyle. Through nuanced guidance and expertise, this episode provides valuable insights for athletes seeking to optimize their nutrition and performance. Connect, Comment, Community Alex Larson Website Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Changing your pillow to something customized to your sleep position, firmness, and one that can keep you cool can have a dramatic impact on your sleep quality. When I switched to the Lagoon pillow, my average number of times waking dropped to 2 per night and my deep sleep increased by 45 minutes. I've noticed a huge difference in how I feel in the morning, often waking up 30 to 45 minutes before my alarm and not feeling tired. If you want to see the dramatic effect a pillow designed just for you can be, head to lagoonsleep.com/top . If you use the code TOP at checkout, you'll save 15% off your purchase. Timeline Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from Timeline nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Feb 9, 2024

If you're a runner, you probably already know you need to train to get faster but what about taking this to the next level with over 175 miles per week? This is exactly the type of extreme training that went into Kelvin Kiptum's world record setting marathon performance, where he ran 2:00:35 in Chicago this past fall. In this episode we'll take a closer look at Kiptum's training and discuss whether everyday runners can employ some of the same strategies or if Kiptum's radical approach to training is best reserved for the elites. It takes an incredible amount of talent and dedication to make it to the professional level of marathon running. Most of us will never come close to holding the 5:36/mile pace Kiptum ran but this doesn't mean you can't learn a few things from these exceptional athletes. Over the course of the show we'll discuss what you might be able to take away from Kiptum's success with topics including: What makes elite runners so good at their sport and could following their training make you a faster runner? How much mileage is ideal for maximizing marathon performance? Should you consider running more than one long run in a week? What is the best type of speed training for runners competing at the marathon distance or longer? Do you need to take rest days and if so, what is the ideal amount of rest? If you've ever wondered how professional runners train or whether you could have what it takes to train like an elite athlete, you're going to love this conversation. Long run workout ideas Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there's a better option. Fatty15's C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It's vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it's 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order. UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Feb 7, 2024

In this episode of Run To The Top, we are joined by Steve Sashen, the Founder-CEO of Xero shoes. We discuss his journey from returning to running in his late forties to becoming a competitive sprinter and building a prominent shoe brand. Our conversation delves into the problems with modern running shoes, the advantages and disadvantages of super shoes, various biomechanical studies informing the athletic footwear industry, and the case for minimalist footwear and barefoot running. Takeaways from this episode include: Whether modern running shoes negatively impact running form and performance Whether barefoot running or minimalist shoes can help improve form and reduce injury risk The pros and cons of "super shoes" and the concept of a level playing field in shoe technology New research on how to implement barefoot running into your training program Whether the barefoot running movement has lost momentum in recent years Steve is an engaging conversationalist with interesting views on shoe technology and the sport of running as a whole. You will enjoy this one. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Movement Vault This week's show brought to you by: BiOptimizers One of the best and easiest ways to improve the quality of your sleep is by getting enough MAGNESIUM. Why? Because research shows that magnesium lowers cortisol levels, so you feel less stressed, and increases GABA levels which encourages relaxation at the cellular level, both of which help you enter and stay in a state of "deep sleep" for longer. That's why I recommend Magnesium Breakthrough by BiOptimizers. Unlike generic supplements, BiOptimizers "magnesium breakthrough" product contains all 7 unique forms of magnesium, which is critical for maximizing its effectiveness. If you're interested in seeing just how much magnesium can help your sleep, head to bioptimizers.com/runtothetop and use the code RUN10 to save 10% and get two special gifts. LMNT Maintaining electrolyte levels as you gear up for your big spring races is critical to your performance. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. To get this special offer and make sure you're hydrating properly this spring, head over to drinklmnt.com/runnersconnect .

Feb 2, 2024

In today's episode, we're bringing you a story from an incredible athlete who spent years of training to accomplish his goal of competing at the olympic marathon trials by running an OTQ time - and ultimately fell just short of that goal during his most recent attempt. This athlete happens to also be one of our own coaches here at RunnersConnect and his name is Ruairi Moynihan. Ruairi came so close to hitting the 2:18 standard back in 2022, running an impressive 2:21 marathon while training mostly for trail and ultra race distances. Most recently though, under the guidance of his coach - and former RunnersConnect coach - Dylan Belles, the two crafted more focused plan to chase the OTQ standard at the 2023 CIM marathon in December. We brought Ruairi and Dylan on the show to recap how they approached training and then get their thoughts on what runners can do to learn from races that don't go exactly as planned. Ruairi is an absolutely inspiring athlete who shares an honest story of failing to hit your dream goal that will be relatable to just about anyone listening. During this interview we discuss some lighthearted and more serious topics including: Why the olympic trials was an important goal for Ruairi and how it felt falling short of this objective Why Ruairi and Dylan were confident an OTQ time was achievable based on the previous training block Why the camaraderie between Ruairi and Dylan makes them an even better team And what went wrong on race day including thoughts on how runners can bounce back from a disappointing performance Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now! Previnex Muscle Health Plus Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! I'm fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order. Plus, they offer a 100% money back guarantee, no questions asked, if you don't feel the benefits too.

Jan 31, 2024

In the remote Arizona mountain town of Flagstaff more than half a century ago, a training ground for generations of legendary runners and a collegiate dynasty at Northern Arizona University were born. Authors Matt Baxter and Ron Mann capture the history of it all in their new book "Running Up The Mountain''. They join Run To The Top to reflect on some of the key insights from the story including: The benefits of altitude training and other environmental factors that shaped the birth and increasing success of the program Dealing with budget constraints to fund the team and how they overcame that adversity by emphasizing a culture of strong work ethic and total commitment How rivalries with other teams and athletes over the years positively field performance gains How the team has been able to maintain a humble, underdog-esque mentality even after establishing a reputation as one of the nation's strongest programs The importance of leadership transitions for continued program success The experience and challenges of maintaining their team culture during the pandemic For those curious about the history of NAU's running program and what it's like building a marquee running program from scratch, you will enjoy this conversation. Connect, Comment, Community Running Up The Mountain (Book) Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there's a better option. Fatty15's C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It's vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it's 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order. Timeline Nutrition Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Jan 26, 2024

Welcome back to RC spotlight where we highlight amazing achievements from runners just like you. Today's athlete proves that success in running comes in a variety of forms. On today's show, we'll hear from Catie Markesich, an athlete who isn't afraid to carve her own path by prioritizing personal growth and happiness in the sport. This is the story of a runner who brings out the best in herself and others as she tackles challenging goals. Catie competed in numerous marathons and ultra-marathons during 2023 with aspirations to do big things on the roads and on the trails in 2024. Despite some amazing accomplishments last year that included winning a marathon and completing a 105-mile race, Catie puts just as much time and effort into helping others accomplish their own goals. She is an advocate for advancing diversity, equity, and inclusion in the sport at all levels and an overall great role model for others. In this episode Catie shares with us her running journey including the good, the bad, and the ugly with topics including: Turning personal struggles related to fueling and mental health into a catalyst for personal growth How Catie is taking action to make the running community a safer and more inclusive space Why helping others achieve their goals is important to Catie And we'll chat about what other runners can learn from Catie's focus on bettering herself beyond the scope of the sport With that, let's get into with our RC spotlight of Catie Markesich! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now!

Jan 24, 2024

It's the New Year and that means aspirational thinking is in the air. Many of you might be wondering - how do you harness that mindset not just in the first days and weeks of the year, but throughout 2024? Well, metabolism expert and transformation specialist, Angelo Poli returns to the show to address just that. We talk about: goal setting around sports nutrition and everyday dieting understanding the levers for change in your diet and overall lifestyle to follow through on your ambitions new research in these areas that back up the latest protocols Angelo and his team use with their clients for nutritional breakthroughs the role of identity creation in hitting your nutritional targets and a list of the disruptive behaviors and lifestyle hacks that top coaches use with their clients to additionally help with follow-through If you've made big goals for 2024, whether it's nutritionally related or in some other context, and you're looking for best practices on how to stay excited and disciplined for the long term, you will want to tune in! Connect, Comment, Community Check Out MetPro Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Movement Vault This week's show brought to you by: LMNT Winter Did you know that you're likely to sweat as much, if not more, in the winter than in the summer? That's because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it's harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way. Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste. That's why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect . Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Jan 19, 2024

Every runner knows the best workout is the one you actually do, but it can be hard to find time for consistently sticking with your training program. Luckily, there are ways to improve your training without taking time away from other activities or even to cut down on the time required for your current workout routine. Here's our list of what you'll learn Creative ways to make your runs more time-efficient Tips to make fueling your runs less of a chore Ways to combine some of your workout activities And many other tips and tricks to cut down on training time Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt Previnex Muscle Health Plus Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! I'm fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order. Plus, they offer a 100% money back guarantee, no questions asked, if you don't feel the benefits too.

Jan 17, 2024

When dealing with everyday pain and tightness in your body, life may not be as enjoyable as it could be, and this extends to running. You become more injury-prone, your performance suffers, and movement becomes less enjoyable. Above all, you may not be living up to your full potential. If this resonates with your recent experiences, tune into this episode with Dr. Grayson Wickham, a Physical Therapy expert and founder of the Movement Vault. Dr. Wickham is on a mission to assist runners in moving better, performing better, reducing pain, and leading better lives. During this conversation, we explore various topics, including: The epidemic of back pain in the running community and why 99% of it is preventable. The importance of differentiating between static and active stretching. Active stretching is to joint maintenance what brushing your teeth is to tooth maintenance. How your choice of shoes may impact the health of your feet. Exploring whether sitting is the new smoking and providing actionable advice on what to do about it. Identifying the best times of day for active stretching and the top 5 stretches that runners should incorporate. Moreover, if you believe there's room for improvement in your joint maintenance, range of motion, and physical durability during crucial training blocks, this episode is a must-listen. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Movement Vault This week's show brought to you by: Stress Guardian Beat the stress of the holiday season with stress guardian from BiOptimizers. It's packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. Learn more at stressguardian.com/runtothetop TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Jan 12, 2024

One of the most polarizing topics in running is the treadmill. Some love the comfort of running indoors while others find this machine boring or monotonous, giving it a nickname in the running community as the "dreadmill". Wherever you stand on this debate, it can be a useful tool for training that provides consistency and control over your runs. We're right in the middle of winter right now and if you live in a cold climate, you're almost certain to have days where cold and snow make running outside uncomfortable, or even unsafe. This applies to other climate as well like extreme heat or wind. On these days it can be extremely useful to make use of the treadmill. Even if you don't own a treadmill, most gyms will have plenty of them and typically offer day-passes for those without a membership. In today's show, we're going to hear from real runners like you with their best tips to keep treadmill running fun and make it a part of their running routine. We asked our RC audience to tell us how they make their treadmill runs more enjoyable and we got some great answers. Over the course of this episode we'll cover: The benefits and drawbacks of treadmill running How real RC listeners use the treadmill in training, including their favourite workouts And we'll hear from our audience about their best strategies for making treadmill running more fun Clip-on fan from Amazon Boston Marathon Course Tour Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now!

Jan 10, 2024

The turn to the New Year is a great time to reflect back to lessons learned and look forward to what you hope to accomplish. In that vein, in today's episode I'll dive into… 2 important lessons I learned in 2023 My goals for 2024 Exciting updates coming from RC Some of my favorite episodes from 2023 runnersconnect.net/638 runnersconnect.net/642 runnersconnect.net/650 runnersconnect.net/651 Training for the marathon? Get training advice and prep tips from some of the best coaches and athletes we've interviewed over the last 11 years: https://linkmix.co/12431456 Speed, workouts, base training and more. Learn how to run your best 5k with this podcast playlist. https://linkmix.co/12448840 Training for your first ultra and want to learn from some of the best runners in the sport? https://linkmix.co/12448966 Getting your fueling right is a critical part of marathon success. Learn from some of the best nutritionist and coaches about how to plan your fueling on race day. https://linkmix.co/12449118 Weight loss is one of the most common nutrition goals we see with athletes we coach. This playlist contains nutritional and weight loss advice from some of the best coaches and nutritionists in the sport. https://linkmix.co/12449228 What if you could actually run your best past age 40? And get fitter and stronger? In this playlist we'll go over the mental obstacles we face as masters runners, from perhaps not being able to reach our previous best times to wondering what's our potential and overcoming the fear of injury. https://linkmix.co/12449557 Constantly suffering from injuries and can't seem to break the injury cycle? Here's some of the best advice we've accumulated over the years about how to stay healthy and stay on the roads and trails! https://linkmix.co/12449427 Enjoy these podcast playlists to keep you motivated as you kick off your New Year's training goals! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Winter Did you know that you're likely to sweat as much, if not more, in the winter than in the summer? That's because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it's harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way. Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste. That's why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect . Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Jan 5, 2024

The winter season is officially here and while most people spend their time inside watching Netflix or curling up to a good book; many runners brave the elements to keep training through tough conditions. If you're a runner looking to run year-round we're here to help. In this episode of underrated or overrated, we're covering winter training topics so you know what gear and training strategies will actually help you to get through the colder winter season. Training in the wintertime can bring many unique challenges. In colder climates the cold and snowy weather means lots of extra layers and, depending on the conditions, some extra flexibility to find a safe running route. We thought we'd make it simpler to navigate these challenging conditions by answering winter training questions like: Does Goretex gear actually help to keep you warm and dry? Are mittens or gloves better for protecting your hands during colder runs? Should you run through a snowstorm? And many more winter training questions! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt Muscle Health Plus We all know how important recovery is for our training and proper recovery always starts with nutrition. Simply put, you need to give your body the nutrients it needs to repair the damage done from the hard work you put in. That's where the newest product from Previnex comes in, Muscle Health Plus. Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! I'm fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order.

Jan 3, 2024

As we turn to 2024 many of us are starting to think about and plan our long-term goals. That's why this week's podcast is about helping you plan for the year. You'll learn… How to think about and plan big goals Finding the right races Planning your seasons Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimzers If you struggle to get to sleep or stay asleep all night, then you're going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night's sleep on demand You'll fall asleep in minutes and you'll stay asleep throughout the night. For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Dec 29, 2023

Welcome to another edition of RC spotlight. Today's show is all about an athlete who is absolutely crushing it in the marathon after not even being allowed to run long distances until later in life. Her name is Sabina Havkins and this talented runner has proven the glass ceiling is no match for her determination and perseverance. Sabina started running as a kid in high school when women couldn't even have their own sports team. Despite a passion for distance running, she ran the 400m to get around rules at the time against women running longer distances. She went on to run in college and is now a 4-time Boston finisher! This is such a fun runner who truly enjoys the sport. We're going to share some of her incredible story including: Her experience with prejudice while running in high school How Sabina has excelled in the sport as a masters athlete The ways Sabina keeps running fun while training for challenging goals And we'll hear what valuable lessons Sabina has learned along her running journey Age graded calculator Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now!

Dec 22, 2023

Do you struggle to maintain your training during the holiday season? If that sounds like you, you're not alone. It's an exciting time of year, but all of the extra social activities can make it difficult to stick to a normal running routine. Not to mention the cold and snowy weather you might face depending on where you train. Luckily, you don't have to choose between holiday fun and running success. If you want to enjoy your holiday plans while still maintaining fitness, this is the episode for you. The holidays are a time for celebration so you shouldn't have to give this up. At RC Connect we believe that running is about balance and having fun so we're going to give you our best advice to enjoy this time of the year without losing the fitness you worked hard to develop. Our goal on today's show is to tell you how you can have your cake and eat it too. Cory and our guest coach Ruairi Moynihan will explore everything you need to navigate the holiday season including: How much does missing one or several workouts impact your fitness? How to adjust your training around social activities and travel Tips for fuelling properly during the holidays And how you can use the holidays as mental and physical break to actually improve your running Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order Previnex Muscle Health Plus Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! I'm fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order. Plus, they offer a 100% money back guarantee, no questions asked, if you don't feel the benefits too. Land Rover You're up for any challenge that comes your way. The Defender 110 is, too. The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you're headed towards uncharted territory, or just a weekend of exploration. The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you'll find uncompromising performance in all three. Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

Dec 20, 2023

How do we overcome loneliness? And how can running help? In this episode of Run To The Top, Nick Jonsson joins the show to address these questions head-on. Guided partly by personal experience through recovery and partly through research for his book "Executive Loneliness", Nick offers many lessons on how to take stock of your situation, ask for help, get healthy, and find your relationships and purpose in this world. Tying it all back to our running community and Nick's background in long-distance triathlons, we talk about: how to define and identify loneliness in an athletic context the impacts of loneliness on athlete well-being and performance strategies for overcoming loneliness strategies to build resilience and maintain motivation in the face of setbacks how to stay focused on your long-term running goals Read Executive Loneliness Check out Nick's website Follow Nick on LinkedIn Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Timeline Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. BiOptimizers Beat the stress of the holiday season with stress guardian from BiOptimizers. It's packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. With daily use, Stress Guardian becomes your personal shield against seasonal tension, enhancing both your mental and physical well-being. To get a head start on your holiday stress, visit stressguardian.com/runtothetop and use promo code RUN10 for 10% off your first order. BIOptimizers is so confident in their products that they offer a risk-free 365-day money-back guarantee.

Dec 15, 2023

Earlier in September we released a Boston Marathon special about qualifying for this iconic race. In today's show, we're giving you our expert tips on how to train for the Boston Marathon or any other marathon you might have planned this spring. As this episode airs, we're now about 4 months out from the Boston marathon which is the perfect time to start your training in order to make sure you're in the best shape possible for race day. Boston is a challenging course with lots of hills. If you managed to qualify, you'll want to make sure you're prepared for the specific challenges of this race. And, if you're running a different race, then these same training strategies will give you the preparation to tackle just about any marathon course with confidence. In today's show we'll be covering training topics including: Why this is the perfect time to start your spring marathon training How to incorporate hill training into your plan How to manage tough weather conditions in training and on race day And we'll break down how your plan might change at different stages of training Strength Workouts for the Boston Marathon Key Workouts for Boston How to Incorporate Hills in Training Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Oladance Looking for a perfect Christmas gift? Oladance Wearable Stereo is your top pick! Get superior sound and maximum comfort while staying aware of your surroundings for a safe outdoor run. The unique open-ear-design of Oladance allows you to listen to your favorite music when running, yet still hear your surroundings to keep you safe. What surprised me is that, unlike bone conduction headphones, their open-ear-design and multi-support design mean your ears will never get tired or fatigued, even after 2 hours or more of listening. Also, the dynamic driver the earbuds uses is 3x bigger than most headphones, which allows them to deliver superior sound. The 19-hour long-lasting battery can last for your whole day usage. The multipoint connectivity can allow you to seamlessly switch between devices and satisfy your multi-tasking demand. Just visit oladance.com/RunnersConnect and use the code RTTT to get 20% off on oladance OWS2. Grab yourself the best Christmas gift now! Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Dec 13, 2023

Martinus Evans' doctor told him that he needed to lose weight, but also that he couldn't run. Martinus felt otherwise. He said he was going to start training for a marathon. The rest is history. Over the past few years, Martinus wrote a book called the "Slow AF Run Club", has built an impressive like-minded running community that supports non-traditional runners in larger bodies and has appeared on podcasts like this one and major events across the running world to share his message and vision for growing the running community. In this episode, we talk about: his entry point into the running community and what kept him inspired in the early days why running is not necessarily a weight loss journey for larger-bodied runners whether the running community is becoming less intimidating to enter into advice for runners struggling with doubt and insecurity when it comes to their athletic abilities how to cope with the pressure to be faster and achieve personal bests lessons learned from building a running community for slower runners No matter your perspective on the running community, I think you will find this to be an interesting and thought-provoking conversation! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimizers Beat the stress of the holiday season with stress guardian from BiOptimizers. It's packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. With daily use, Stress Guardian becomes your personal shield against seasonal tension, enhancing both your mental and physical well-being. To get a head start on your holiday stress, visit stressguardian.com/runtothetop and use promo code RUN10 for 10% off your first order. BIOptimizers is so confident in their products that they offer a risk-free 365-day money-back guarantee. Land Rover You're up for any challenge that comes your way. The Defender 110 is, too. The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you're headed towards uncharted territory, or just a weekend of exploration. The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you'll find uncompromising performance in all three. Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender LMNT Did you know that you're likely to sweat as much, if not more, in the winter than in the summer? That's because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it's harder to notice. But, taking in fluids during or after runs in the winter isn't as easy as it is in the summer. That's why I love the chocolate medley LMNT. If you're looking for the most effectively dosed electrolyte drink for runners, check out LMNT. It's loaded with everything you need to replenish your electrolyte balance and you can get a free sample pack by going to drinkLMNT.com/runnersconnect

Dec 8, 2023

It takes a lot of hard work and talent to become a professional runner or coach but even the best of us make mistakes. In this episode, our expert team from RunnersConnect are sharing their biggest running mistakes so you can learn to avoid making the same ones. Training for a big goal can be overwhelming but RunnersConnect is built on the idea of community and of bringing runners together to learn from each other to progress as athletes. We've all had bad workouts or messed up fuelling in a race or long run. Our coaches are no exception, so as they share their own biggest training mistakes we hope you'll learn lots while maybe even getting a laugh or two. I'm excited to hear from the RC team so with that I'll hand it off to Cory to introduce our panel for the day. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Dec 6, 2023

Are you feeling the burnout from your runs? Ready to harness effective strategies for enduring creativity and commitment to your running? Lately, I've been feeling and thinking all of this and that's what inspired me to reach out to Mike Schnaidt, a seasoned designer and marathon runner whose recent book, "Creative Endurance" outlines a series of ideas and methods you can deploy to reignite or keep your imagination, spirit, and sense of innovation or breakthrough flowing. If you haven't read the book yet, this conversation is designed to have a similar effect - equipping you with mindset tools to help power you through any challenging situation in your running journey. Specifically, Mike and I talk about: the inspiration behind "Creative Endurance" and what led him to write a book that in parts reflects on the intersection of creativity and endurance sports? the connection between physical activity and creative thinking and how exactly endurance sports foster creativity stories and insights from high-profile people that illustrate the power of creativity in athletic breakthroughs practical tips and exercises from the book that listeners can implement to boost their creativity in running And much more. Think of "Creative Endurance" as a unique guide to achieving your running goals and thriving in your running journey without compromising your well-being. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Timeline Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. BiOptimizers Beat the stress of the holiday season with stress guardian from BiOptimizers. It's packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. With daily use, Stress Guardian becomes your personal shield against seasonal tension, enhancing both your mental and physical well-being. To get a head start on your holiday stress, visit stressguardian.com/runtothetop and use promo code RUN10 for 10% off your first order. BIOptimizers is so confident in their products that they offer a risk-free 365-day money-back guarantee. Land Rover You're up for any challenge that comes your way. The Defender 110 is, too. The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you're headed towards uncharted territory, or just a weekend of exploration. The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you'll find uncompromising performance in all three. Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

Dec 1, 2023

With budgets tight around the holidays, Coach Michael shares 5 of his best tips to help you save on your running. You'll learn how to… Make your own gels Save on your running shoes Meal prep that actually works Find and save on races Train smarter on a budget. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Red Tonik Adding a red's super food supplement to your diet is not only a great way to round out your nutrition and ensure you have a sufficient intake of red-pigmented plants and the types of vitamins, minerals, and antioxidants found in them, but also a way to boost nitric oxide levels, which have been shown to benefit endurance performance. But, most reds supplements list dozens of ingredients that don't have any evidence to support them or under dose the ones that do using proprietary blends. Red Tonik is different. They list the exact dosages of every ingredient and only include those with actual scientific evidence that support their effectiveness. Because of this, their reds tonik is the absolute best reds supplement for runners. The research shows you'll improve endurance, recovery, and overall health. Check out the research yourself at runnersconnect.net/reds . They even have a 365 day money back guarantee if you try them and don't feel a difference in your training. Land Rover You're up for any challenge that comes your way. The Defender 110 is, too. The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you're headed towards uncharted territory, or just a weekend of exploration. The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you'll find uncompromising performance in all three. Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

Nov 29, 2023

Nutritional supplementation can play an important role in any runner's lifestyle, but it's oftentimes hard to separate fact from fiction when determining what to use, why to use it, and how much you should be taking. Here to make sense of some of our questions in this space is David Block from Previnex. From his career-long exposure to the supplement and wellness spaces, David shares insights on how certain supplements contribute to health and longevity. Specifically, we explore the concept of clinically differentiated supplements and what's required to set new standards in a previously predatory industry the truths about loose supplement regulations and the necessity of these supplements in our diets how to interpret supplement labeling and understand product quality and integrity what commitment to uncompromised supplement creation, specializing in joint, immune, and gut health looks like other valuable insights into optimizing overall health beyond just supplement consumption. This episode is a must-listen for anyone seeking a holistic approach to well-being. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Did you know that you're likely to sweat as much, if not more, in the winter than in the summer? That's because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it's harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way. Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste. That's why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect . Land Rover You're up for any challenge that comes your way. The Defender 110 is, too. The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you're headed towards uncharted territory, or just a weekend of exploration. The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you'll find uncompromising performance in all three. Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

Nov 24, 2023

Welcome to a special edition of the Run to the Top podcast where we're turning the tables and hearing from athletes like you who are accomplishing incredible things with their running! We're calling it RC spotlight and today's episode is all about a runner with an incredible story defying age and expectations. His name is Kumar Rao and competing in the 70+ age category, he's been smashing records in everything from the 5k up to the marathon. Over the course of this episode you'll hear from Kumar and his coach Alex Ostberg about these amazing accomplishments including: How Kumar trains to perform at a high level as a masters athlete The lessons he has learned while preparing for these races What inspired Kumar to pick up running including his future goals in the sport And we'll even chat about what other runners can learn from his amazing story Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon One of the best gifts you can give yourself or any runner you know this holiday season is the gift of better sleep. Just like running in the proper footwear, countless research studies have shown that pillow selection can have a dramatic impact on sleep quality. Studies have shown that selecting a pillow based on your sleep position can dramatically improved sleep quality and reduced spinal pain. Additionally, pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject's height. That's why we love the pillows designed by Lagoon. Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. And right now they have an amazing set of Black Friday deals. You can save $20 on any pillow, or bundle and save 25% off a performance pack or save a whopping $120 if you purchase two pillows (one for you and one for your running spouse or friend). Just head to lagoonsleep.com/top to check out al the awesome deals. DriSeats Another awesome gift to yourself or the running friend in your life are driseats seat covers, especially if you run a lot of trails or drive to a lot of your runs. DriSeats waterproof seat covers are designed specifically for runners because they keep snow, mud, and sweat off your seats and unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Driseats covers will fit any bucket seat; from Trucks and SUVs to compact cars and on leather, vinyl, and fabric seats. If you're tired of dirty, wet and stained seats after your runs, these are a must have. To make this even more of a no-brainer, their current black Friday deal is buy one and get one 50% off – perfect so you can get one for you and your favorite running passenger. Just head to driseats.com to take advantage of this deal. RunnersConnect And finally, don't miss out on the chance to gift yourself a new personal best in 2024 now that our custom 16-week training plans are 30% off. We can write the plan for any race distance, write them in miles or kilometers, and you can start the plan anytime – so you can purchase now and use for any spring or fall race. Just head to runnersconnect.net/black to check out all the details and save 30% for the next few days.

Nov 22, 2023

Without a doubt, in some ways, it's getting increasingly difficult to separate fact from fiction in the health, nutrition, and supplementation spaces. But there are reputable resources out there for folks like us to turn to and we're featuring one of them on the show today. Sol Orwell is the founder of Examine.com, a powerful resource on the internet for evidence-based nutrition and supplements information. He joins the Run To The Top Podcast to share stories about his personal path to co-founding Examine.com and its dedication to scientific integrity in the health and wellness scene. Specifically, we discuss: — his battles against health misinformation — debunked supplement claims — current challenges in the health information arena — what sets Examine.com's commitment to unbiased research apart within the industry — how Examine.com stays updated with evolving research and their impact on public health decisions. And much more! Tune in to understand the resources you have at your disposal to make informed decisions about the nutrition and supplements you consume to fuel your running journey. Examine.com Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase. Oladance Seeking superior sound quality and comfort while staying aware during your outdoor runs? Look no further than Oladance OWS headphones! During the Black Friday & Cyber Monday Sales from November 17th to 30th, Oladance is offering an incredible up to 25% off on its OWS Series headphones! The OWS Pro, the cutting-edge 2023 model, brings both style and adaptability, perfect for both outdoor workouts and your daily office grind. The OWS2 offers the best bang for your buck with its extended battery life. Need something budget-friendly? The OWS1 is your go-to choice. If you've been thinking about a new pair of headphones or have wanted to try some that allow you to listen while still being aware of your surroundings, now is the time. Head to oladance.com/RTTT to take advantage of up to 25% off during the black Friday sale.

Nov 17, 2023

If you just finished a goal race you might be thinking what the heck do I do now? Well, let's talk about the plan between the plan. In a previous episode we aired two weeks ago, coach Michael gave us 5 great ways you can maximize your training between races. Now that you know "WHY" your training in this period is so important, we're going to build on those lessons with "HOW" to train so you can maximize all of the benefits we discussed. This is the plan between the plan. Finishing your race doesn't have to mean ditching training until the next race approaches. The period between your training blocks is the perfect time to give your mind and body a rest while building an aerobic base to set yourself up for success before the next hard stretch of training. In today's show, we'll guide you in crafting the perfect plan between the plan with topics including: How long should you wait after a goal race to start training again? What volume and frequency of runs is right for you between training blocks? How to identify your weaknesses and then adjust your training to become a better runner How group training or a bootcamp can help to set you up for success And lots of other advice for getting yourself prepared to crush your next big race RC bootcamp details: runnersconnect.net/focus/ Drill for building speed: youtu.be/KDs2mo_y7Bg How to recover from a marathon: runnersconnect.net/how-to-recover-after-a-marathon/ Advice for dealing with running injuries: runnersconnect.net/running-injuries/ General running nutrition advice: runnersconnect.net/nutrition-for-runners/ RC bootcamp details: runnersconnect.net/focus/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Oladance Seeking superior sound quality and comfort while staying aware during your outdoor runs? Look no further than Oladance OWS headphones! During the Black Friday & Cyber Monday Sales from November 17th to 30th, Oladance is offering an incredible up to 25% off on its OWS Series headphones! The OWS Pro, the cutting-edge 2023 model, brings both style and adaptability, perfect for both outdoor workouts and your daily office grind. The OWS2 offers the best bang for your buck with its extended battery life. Need something budget-friendly? The OWS1 is your go-to choice. If you've been thinking about a new pair of headphones or have wanted to try some that allow you to listen while still being aware of your surroundings, now is the time. Head to oladance.com/RTTT to take advantage of up to 25% off during the black Friday sale. Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Nov 15, 2023

One of the more controversial topics in running (other than the debate over footwear choices) is the importance of flexibility. Coaches, experts, and runners disagree over the role flexibility plays in preventing injury or boosting performance and how to improve it. However, part of this disagreement lies in a misunderstanding of what defines flexibility and stretching. So, on today's show we're going to interview a pioneer in the world of flexibility, Phil Wharton. Phil is going to explain more in-depth… The concept of active flexibility How it's different from traditional stretching And how and when to best implement it in your training to stay injury-free. Take out your notebooks and pencils for this one, it's a masterclass in pre and post run injury prevention. Wharton Health - whartonhealth.com/whartonhealthlibrary Active Stretching for Runners - runnersconnect.net/ais-downloads/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptmizers As you know, one of the main sponsors of this podcast is BiOptimizers. We love their commitment to research, the highest quality ingredients, and effective dosages across all of their supplements. That's why I am excited that this year they are extending their Black Friday sale throughout the whole month of November. If you're already a fan, now is the time to stock up and, if you haven't tried them yet, here's your chance to lock in a huge discount. Plus, they back up their products with a rock-solid 365-day money-back guarantee, no questions asked. Trust me when I say this – you won't find a better Black Friday deal anywhere else, not even on the mighty Amazon. We all have those never-ending Black Friday wishlists, but this year, I challenge you to put your health at the top of that list. You can find all the details at bioptimizers.com/runtothetop and enter code RUN10 at checkout. Don't miss out on this MEGA deal throughout the month of November. LMNT Did you know that you're likely to sweat as much, if not more, in the winter than in the summer? That's because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it's harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way. LMNT is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste. That's why we recommend all runners check out LMNT this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect .

Nov 10, 2023

Running is very inclusive and just about anybody can participate with not much more than a decent pair of running shoes. This doesn't mean that we all have the same experience though and today's show will be all about special considerations for female athletes. In this episode, coaches Andie and Hayley do an amazing job of breaking down how female athletes can perform their best. Whatever your age or lifestyle, they'll be diving into how you can stay healthy, happy, and fit as a female runner. This is a pretty broad topic so we'll be covering everything from: How to train around the menstrual cycle Specific fueling needs for female athletes Why fasted runs may not be recommended Why losing your period can be a warning sign for runners and what to do if this happens to you And many more topics I'm confident you'll relate to if you're a female runner We think you'll find this topic super interesting whether you're a female runner yourself or not so stay tuned for expert tips on successful training as a female athlete. Resources from Dr. Stacy Sims: drstacysims.com Nutrition information from Kylee Van Horne: flynutrition.org/about/ Resources for RED-S and nutrition from Renee McGregor: reneemcgregor.com Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order Nutrisense Nutrisense is a small device that you put on the back of your arm that then provides real time feedback on how your body responds to the foods that you're eating, your exercise, stress and even your sleep. With Nutrisense you're not shooting in the dark. Nutrisense helps you track your data, understand your glucose trends, and see your macronutrient breakdown for each meal. The app also gives you an overall score for each meal based on your body's response. Honestly, I recommend everyone try Nutrisense. When you use it for a month it will open your eyes in profound ways to how your food, your exercise, everything you are doing is affecting you. You can get all of this today. Nutrisense has a special offer for our listeners. Go to Nutrisense.com/rttp and use code RTTP to save $30 off your first month plus get a free month of nutritionist support. Be sure to tell them you learned about Nutrisense on the Run To The Top podcast. Visit Nutrisense.com/RTTP and use the code RTTP to start decoding your body's messages, and pave the way for a healthier life!

Nov 8, 2023

For many runners, increasing their mileage is a goal that's difficult to do when gearing up for a race due to the need to focus on workouts and all that goes into proper race specific training. Thus, the time between races is an awesome opportunity to work on increasing your mileage. Today, we're joined by Ryan Warrenburg, one of the coaches at On Zap Endurance, an elite marathon group based in North Carolina. He's an expert in aerobic development for runners of all ages and ability levels, so today he's going to talk with you about… The benefits of increasing your mileage and why it's the biggest limiter for most adult runners. How to increase your mileage safely and effectively and reap the benefits. Plus tips and tricks to make running more miles easier. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase.

Nov 3, 2023

Don't let your hard earned fitness go to waste! Coach Michael gives you 5 ways to approach your training between races so you start your next training cycle even stronger than before. Running Fitness Bootcamps - runnersconnect.net/FOCUS/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Previnex Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order. Nutrisense Nutrisense is a small device that you put on the back of your arm that then provides real time feedback on how your body responds to the foods that you're eating, your exercise, stress and even your sleep. With Nutrisense you're not shooting in the dark. Nutrisense helps you track your data, understand your glucose trends, and see your macronutrient breakdown for each meal. The app also gives you an overall score for each meal based on your body's response. You can get all of this today. Nutrisense has a special offer for our listeners. Go to Nutrisense.com/rttp and use code RTTP to save $30 off your first month plus get a free month of nutritionist support.

Nov 1, 2023

The importance of proper nutrition during intense periods of training can't be overlooked. While most runners spend most of their time focusing on their workouts, recovering from these hard efforts is often more important than the training itself. The best way to do this is by supplying your body with the correct nutrients at the correct times before, during and after your training. And this all starts with understanding macronutrients - what they are, what each macronutrient is best at, and when to best include them in your diet. So, today we're going to be talking with our very own Coach Jeff Gaudette about everything macronutrients. You're going to learn… The best times to include each macronutrient in your diet The optimal macronutrient ratio for runners based on your goals How to best hit your macronutrient targets Plus much, much more. Calculate how many calories you burn each day so you can better target your nutrition needs with our Calorie Calculator Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner's Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee's unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to runnersconnect.net/NuNee . And to make it easy, the discount code RTTT50 will automatically be applied so you'll save 50%. Even better, they offer a full money-back guarantee if you don't experience immediate relief. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Oct 27, 2023

Runners are often divided on whether they prefer the solitude of running alone or the sense of community that comes with running in a group. Whatever your preference, most of us have found ourselves needing to head out the door alone at some point. Maybe you've had to sneak in a quick run before your next meeting or maybe you couldn't find someone at the same pace for a workout. Luckily, there are a lot of strategies runners can use to make the most of these solo adventures. On today's show, we'll talk about why these runs may actually be beneficial for your running and how to make them more enjoyable if you struggle to get excited about training without a group. Over the course of the next hour or so, we'll cover topics including: How solo runs can make you a better runner Tips to stay engaged when running alone And we'll even hear from you, the RC community, on your favorite strategies to keep these runs fun Footpath Mapping Tool: footpathapp.com Strava: strava.com Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt ARMRA If you're looking for the best way to strengthen your immune system and improve recovery during your taper or as the seasons change, you need to check out ARMRA Colostrum. ARMRA Colostrum is a superfood concentrate of bovine colostrum that harnesses over 400 living, bioactive nutrients that rebuild the barriers of your body and fuel cellular health In fact, Colostrum has been shown in scientific literature to strengthen immunity, enhance nutrient absorption, improve fitness endurance and decrease recovery time. The literature speaks for itself and adding ARMRA has one of the best additions to my post-workout nutrition. You can check out all the research for yourself at tryarmra.com/RTTT . Plus, to make it easier for you to personal experience the benefits, we've worked out a deal where you can save 15% off your first order. Just head to tryarmra.com/RTTT to see the research yourself and get 15% off your first order.

Oct 25, 2023

Join us on this episode as we delve into the remarkable journey of Fitz Koehler, a renowned race announcer for iconic events like the Los Angeles Marathon and Big Sur Marathon, fitness instructor, and author. Discover how her boundless energy and enthusiasm engages runners of all ages and backgrounds, making their times in this sport an unforgettable experience. Specifically, listen in to learn about: her personal cancer journey and how it led to the creation of her inspiring books series: Cancer Comeback the key lessons and moments that fueled her running motivation during challenging times, and the specific breakthroughs that kept her moving forward. the powerful role of media in shaping attitudes toward fitness and health, and why making fitness accessible to a wide audience through various channels is essential. the heartwarming story behind the Morning Mile initiative, aimed at promoting physical activity among school children. valuable tips for making running a sustainable and enjoyable part of life, regardless of your current fitness level. Join us for an inspiring conversation that will motivate you to pursue your own dreams and create a life you love. Meet Fitz Koehler Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TimeLine Nutrition Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which create energy in nearly every cell in your body Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. BiOptimizers Today's episode is sponsored by Magnesium Breakthrough from Bioptimizers. Their industry-leading magnesium supplement helps you sleep better and reduce stress. For an exclusive offer for Run to the Top listeners, go to magbreakthrough.com/runtothetop and use the code Run10 to save 10%. AG1 If you're someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious. If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt .

Oct 20, 2023

Nailing your workouts and getting consistent mileage is key to improving as a runner, but in order to absorb this training and avoid injury you need to make sure you're prioritizing recovery. The period between runs is when your muscles and tissues can repair themselves so that you're ready for your next session Recovery is a broad topic that includes anything from complete rest to stretching and even light exercise. There are lots of options out there and the list is growing with brands coming out with new tools and gadgets to help speed up the recovery process. That's why we're bringing you a recovery edition of our underrated/overrated format to tell you which recovery topics are going to deliver results. We're going to explore the benefits of tons of recovery options to answer questions such as: Is doing nothing a good recovery strategy? Do you need to cool down after your workout? Which recovery tech actually works? And we'll discuss what other strategies you can use to speed up the recovery process So let's get into it, with underrated and overrated recovery topics! Foam rolling routine for runners: youtube.com/live/td81rzxXQV4?si=iv5aHtZPWLjb67KH&t=414 3-minute active warmup: youtu.be/i6rWCPZNHxQ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt Previnex Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Oct 18, 2023

On this episode of the Run To The Top Podcast we are talking with Andrejs Birjukovs, a certified coach and multisport athlete whose latest book, "The Resilient Athlete", ultimately argues that the true source of strength for any athlete who values performance and improvement isn't talent, or commitment, or experience - it's resilience. Under the umbrella of this appreciation for resilient running, I ask Andrejs about: how the hero's journey applies to running how you measure resilience in running why it's not possible to live long-term with a competitive mindset how we can consistently hit flow states in running what emotional fitness looks like the 3 pillars for energy and vitality in running And way more! Tune in for a fascinating conversation about the role that resilience plays in running. Book: amzn.to/46ujvWY Blog: theathleteblog.com/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimizers Today's episode is sponsored by Magnesium Breakthrough from Bioptimizers. Their industry-leading magnesium supplement helps you sleep better and reduce stress. For an exclusive offer for Run to the Top listeners, go to magbreakthrough.com/runtothetop and use the code Run10 to save 10%. LMNT LMNT is loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Oct 13, 2023

While conventional wisdom suggests runners may peak as early as in their 20s, many amateur and elite runners alike are running their best well into their 30s, 40s, and beyond. Some of these high-performing athletes may not even start running until later in life but manage to perform at incredible levels. These athletes are proof that you can find success at any age and today's show is going to explore how runners of all ages and experience levels can find success at running. This one is for any runners out there, whether you're a competitive high-school athlete or retired and just taking up running for the first time. We'll go deep into what leads to long-term success in the sport with topics including: Is there a peak age for running? How age affects running, including the ways your training should change over time Tips for masters athletes to perform their best Can you run fast while taking up running at a later age? And most importantly, we'll cover how you can maximize your potential no matter where you are in your running journey. So let's get into it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner's Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee's unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to runnersconnect.net/NuNee . And to make it easy, the discount code RTTT50 will automatically be applied so you'll save 50%. Even better, they offer a full money-back guarantee if you don't experience immediate relief.

Oct 11, 2023

"Long Run To Glory" chronicles the remarkable morning of August 5, 1984, when four legendary marathoners, Joan Benoit, Grete Waitz, Ingrid Kristiansen, and Rosa Mota, converged for the historic Women's Olympic Marathon in Los Angeles. These women had already shattered records and dominated the running scene for half a decade, revolutionizing the sport in the process. Their journeys, rivalries, and the inaugural Women's Olympic Marathon are vividly depicted in this gripping account of athletic prowess and determination. In today's episode of Run To the Top, we are joined by the author of "Long Run To Glory", Stephen Lane to talk about: the personality traits, reputations, running styles, and challenges faced by each of these four star marathoners the historical and cultural aspects of women's long-distance running, specifically how Title IX shaped the landscape of women's participation in sports in the years leading up to the 1984 Olympic marathon how this particular race influenced the world of marathon running and women's sports in general for years and decades to come And much more! Tune in for a reflection on one of the most interesting and pivotal moments in long-distance running history. Long Run To Glory Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TimeLine Nutrition Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which create energy in nearly every cell in your body Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. BiOptimizers Today's episode is sponsored by Magnesium Breakthrough from Bioptimizers. Their industry-leading magnesium supplement helps you sleep better and reduce stress. For an exclusive offer for Run to the Top listeners, go to magbreakthrough.com/runtothetop and use the code Run10 to save 10%. AG1 If you're someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious. If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt .

Oct 6, 2023

Running can be an isolating sport. It can also be a sport where we just barely get by with what we are doing. In an effort to bring our athletes together and hold each other accountable while also creating new and lasting habits, we started a series of monthly challenges. We focused on attainable challenges that focused more on feeling the benefits than being perfect. No better way to make a habit stick! On today's podcast we dig into: How we set up these challenges Some success stories What we've learned and how you can create these for yourself! Doing the little things or making time for strength can pay off, but we have to see it for ourselves sometimes. Tune-in and then let us know - would you be up for the challenge? Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: ARMA With fall weather and big races on the horizon, strengthening your immune system is critical to staying healthy and maximizing your performance. ARMRA Colostrum is a superfood concentrate of bovine colostrum that harnesses over 400 living, bioactive nutrients that rebuild the barriers of your body and fuel cellular health You can check out all the research for yourself at tryarmra.com/RTTT . Plus, to make it easier for you to personally experience the benefits, we've worked out a deal where you can save 15% off your first order. Previnex The repetitive stress inflicted on your joints from running can slowly break down joint cartilage and reduce flexibility, which creates a vicious cycle of further breakdown and pain. That's why I started researching how I could start to protect my joints as I got older and this lead me to Joint Health Plus from Previnex. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Oct 4, 2023

How should your diet change when injured? Do you eat less to offset training less? Do you eat more to give your body extra nutrients to aid in the recovery process? What about antiinflammatory foods - do they help or hinder? And are there any supplements that can help? In today's episode, we're bringing you a never published episode we recorded with the late professor Kevin Tipton. Kevin was a Senior Lecturer in Exercise Metabolism in the School of Sport and Exercise Sciences at The University of Birmingham and an Assistant Professor, Department of Surgery, at the University of Texas Medical Branch in Galveston. Sadly, Kevin passed away last year but we still wanted to share this episode with you since it's so helpful and packed with valuable information all runners can use when they are injured. Kevin's passion for his work, his dedication to science and research, and most importantly his compassion and caring for others shines through in this interview. We hope that you enjoy and walk away with some actionable advice so that food can be an asset and a source of pleasure—rather than a source of stress—during an already trying time. You'll learn… What supplements are scientifically proven to help facilitate recovery and maintain muscle mass during injury. Some of the best foods to eat to deliver the vitamins and minerals you need to help with healing. The types of foods to avoid How to rebalance your macronutrient and calorie intake Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Sep 29, 2023

The fall racing season is an exciting time for runners but if you've been training hard for a race, it can be tough to regain your motivation and excitement for the sport. In a phenomenon known as the post-race blues, runners can often find themselves feeling lost or even depressed in the days and weeks after racing. In today's show, we're shedding some light on this condition that affects runners of all levels from amateurs to trained elites. Runners spend long blocks of time preparing for races, commonly 12-16 weeks if you're training for a marathon. The build-up can create a lot of excitement that is suddenly missing afterward so it's no wonder the post-race blues cause some pretty strong emotions. You'll come away from this discussion learning all about what it is and how to cope if you or a fellow runner find yourself suffering from the post-race blues including topics such as: What are the signs and symptoms of the post-race blues? Strategies for managing these symptoms and rekindling your racing excitement How to tell whether you need a break after racing and when to jump back into training And we'll talk about how you can make the most of the period between training blocks RC tips for overcoming the post-run blues: 7 Ways to Overcome the Runner Blues When You Are Struggling - Runners Connect Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Previnex Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys. If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order. UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Sep 27, 2023

In this episode of Run To The Top, MetPro Founder and Transformation Specialist Angelo Poli returns to talk about: the importance of metabolic profiling for runners why we all respond differently to diet and exercise the reasoning behind compatibility profiles for working with a nutrition coach baseline nutritional testing to understand why our bodies handle certain meal prepping and meal plans better than alternatives what it means to have metabolic leverage and more. If you've ever been curious about working with a program like the ones MetPro offers or working with a Nutrition Coach for reasons similar to why you might work with a Running Coach, or you just want to learn more about the relationship between metabolism and running performance, this episode is for you! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Complimentary MetPro Consultation This week's show brought to you by: NuNee Don't let runner's knee keep you from your final weeks of training or your big race. An innovative new product called NuNee has been clinically proven to deliver immediate relief from runner's knee. Head to runnersconnect.net/nunee to learn more and receive your 20% discount at checkout. Timeline Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. AG1 One scoop of AG1 contains 75 bioavailable vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more. If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt .

Sep 22, 2023

Runners can get pretty competitive when it comes to race day, so it's no surprise that many runners also tend to have strong opinions about what helps to race faster. Today's show is bringing back a familiar format with another edition of underrated or overrated; this time focusing on racing topics. If you're new to this format, our panel will be given a series of popular topics and tell you why they think each one is either overhyped or why you should be focusing on it if your goal is to progress as a runner. Today's Underrated or Overrated episode continues with the September focus on racing, covering why many popular racing topics are either underrated or overrated. We'll be going over popular racing-themed running topics ranging from gear to beer, so keep listening to learn more. Just to give you a taste of what's to come, a few topics we'll cover include: Do you need a high-tech GPS watch to race well? Is a negative split the best racing strategy? Is there any better way to celebrate finishing a race than with the post-race beer And tons more fun and informative topics! So let's get into it, with underrated or overrated racing edition! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Nutrisense Nutrisense is a small device that you put on the back of your arm that then provides real time feedback on how your body responds to the foods that you're eating, your exercise, stress and even your sleep. With Nutrisense you're not shooting in the dark. Nutrisense helps you track your data, understand your glucose trends, and see your macronutrient breakdown for each meal. The app also gives you an overall score for each meal based on your body's response. Honestly, I recommend everyone try Nutrisense. When you use it for a month it will open your eyes in profound ways to how your food, your exercise, everything you are doing is affecting you. You can get all of this today. Nutrisense has a special offer for our listeners. Go to Nutrisense.com/rttp and use code RTTP to save $30 off your first month plus get a free month of nutritionist support. Be sure to tell them you learned about Nutrisense on the Run To The Top podcast. Visit Nutrisense.com/RTTP and use the code RTTP to start decoding your body's messages, and pave the way for a healthier life! ARMRA If you're looking for the best way to strengthen your immune system and improve recovery during your taper or as the seasons change, you need to check out ARMRA Colostrum. ARMRA Colostrum is a superfood concentrate of bovine colostrum that harnesses over 400 living, bioactive nutrients that rebuild the barriers of your body and fuel cellular health In fact, Colostrum has been shown in scientific literature to strengthen immunity, enhance nutrient absorption, improve fitness endurance and decrease recovery time. The literature speaks for itself and adding ARMRA has one of the best additions to my post-workout nutrition. You can check out all the research for yourself at tryarmra.com/RTTT . Plus, to make it easier for you to personal experience the benefits, we've worked out a deal where you can save 15% off your first order. Just head to tryarmra.com/RTTT to see the research yourself and get 15% off your first order.

Sep 20, 2023

There's always a lot of interesting research being done in the field of exercise physiology. Here to translate some of the takeaways from the latest research specifically around energy expenditure and fueling strategies for endurance athletes is Patrick Davitt, a Professor of Exercise Physiology at Saint Joseph's University who specializes in energy metabolism and fitness testing with various populations, from sedentary individuals to elite professional athletes. Specifically, we discuss: what it means to be metabolically flexible and the benefits of this flexibility in a running context takeaways from research on the low-carb/ketogenic dieting process for various types of runners fueling with different carbohydrate beverages the impact of pack weight and fatigue on energy expenditure and perception of effort/cognition in endurance athletes in running and hiking settings the metabolic and physiological impacts of varied macronutrient combinations, Not only is Professor Davitt passionate about his research, but he's also an avid runner himself having most recently completed the Eastern States 100 Miler in 2021 and brings a lot of excitement about the community to this conversation as well. Let's get into it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase. LMNT Hydration and electrolytes are something we all seem to focus on for the summer, but start forgetting about once the fall weather starts to creep in. However, maintaining electrolyte levels as the temps change and as you gear up for your big fall races is critical to your performance. Maintaining healthy electrolyte levels will help you maximize performance during your final big long runs and workouts, plus they aid in recovery so you can maximize the rebuilding process. That's why we recommend all runners check out Element this fall. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Sep 15, 2023

Racing season is here and if you've been training hard for your next goal race in the fall, it's time to focus on translating that fitness into race day success, whatever that means for you. Today's show is all about how to PR at any distance. We're going to be giving you our best advice to make sure you get the best results possible come race day. There are a lot of factors that can influence your race results but we'll do our best to cover the biggest things you can control to maximize your chances at success over almost any distance. So whether you're training for a track 5k or a hilly ultra marathon, we've got you covered with expert tips from our coaching team at Runnersconnect! Today's racing topics include: How to taper for your goal race Fueling and hydration strategies for different distances How to deal with tough weather conditions and hilly courses And everything else you need to perform your best! Race day is fast approaching so let's get into it, with tips to PR at any distance! Heat adjustment calculator: Temperature Calculator - Runners Connect Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Nutrisense Nutrisense is a small device that you put on the back of your arm that then provides real time feedback on how your body responds to the foods that you're eating, your exercise, stress and even your sleep. With Nutrisense you're not shooting in the dark. Nutrisense helps you track your data, understand your glucose trends, and see your macronutrient breakdown for each meal. The app also gives you an overall score for each meal based on your body's response. Honestly, I recommend everyone try Nutrisense. When you use it for a month it will open your eyes in profound ways to how your food, your exercise, everything you are doing is affecting you. You can get all of this today. Nutrisense has a special offer for our listeners. Go to Nutrisense.com/rttp and use code RTTP to save $30 off your first month plus get a free month of nutritionist support. Be sure to tell them you learned about Nutrisense on the Run To The Top podcast. Visit Nutrisense.com/RTTP and use the code RTTP to start decoding your body's messages, and pave the way for a healthier life! UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Sep 13, 2023

One of the universal interests of this audience, of course, is how we can stay injury-free longer, recover faster and stronger if and when we do get injured, and generally increase our health spans such that we can participate in and enjoy running for as long as possible. That's what today's episode is all about. Joining Run To The Top is Dr. Kevin Stone, who's new book "Play Forever" details a revolutionary approach to sports medicine that will put listeners in a position to thrive in our sport well into their 80s, 90s, and beyond. Specifically, we examine: Why some people in their 80s and 90s remain competitive athletes while others struggle to walk up the stairs How the musculoskeletal system can be repaired through certain cutting-edge therapies Additional strategies for ow to come back from an injury to your sport better - fitter, faster, and stronger than before Case studies of athletes that illustrate outcomes from following all the latest research here Play Forever: How to Recover From Injury and Thrive Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase. TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT . Get yours now!

Sep 8, 2023

Over the past few years we've seen massive changes in shoe technology with the growth of carbon-plated "supershoes" designed specifically to make you faster. But, are super shoes worth it for you and, if so, which ones are the best for you? In today's show, Coach Hayley and Coach Alex are going to discuss how you can find the perfect pair of racing shoes to meet your specific goals and running style. We'll cover… What should you look for in a race-day shoe? To super shoe or not to super shoe and your other options Do you need a separate pair of shoes for racing? Some of our coaches' personal favorite shoes And so much more! If you have lofty racing goals you're going to want the best shoes to maximize performance, so let's get into it with a discussion on how to find your next perfect shoes for race day! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Qualia Mind from NeuroHacker Tired of Morning Fatigue After Your Workouts? Qualia Mind is a natural neurotropic designed to improve daily mental performance, especially if you're a morning runner and struggle to focus at work after runs. I noticed the difference in just days...to my focus, my mood, my memory and my willpower to GET. THINGS. DONE, especially on those days when morning training really has me feeling unmotivated. Go to neurohacker.com/RTTT for $100 OFF, and use code RTTT for an extra 15% off Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order

Sep 6, 2023

Today we're talking with Dr. Simon Marshall, one of the leading experts when it comes psychology of exercise, about how to manage the anxiety and psychological stress well all face during races These mental stresses can drastically impact our performance and, maybe even more importantly, sometimes make the act of racing itself so stressful that it stops becoming fun. In today's episode, you'll learn the exact strategies you can put into practice today to overcome mental fatigue and stress during racing. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Sep 1, 2023

The fall racing season is fast approaching but September is also the deadline to register for the Boston Marathon, so on today's show we're covering everything you need to get to the start line of the world's oldest annual marathon! For many, this April race is seen as the pinnacle of marathon running due to its difficult qualifying standards and notoriously tough hills. It's also recognized as an Abbot World marathon major with over 25,000 competitors each year. Whether you're targeting a trip to Boston this Spring or just want to learn more about what it takes to get there we've got you covered! In today's show, we'll walk you through the entire process of getting to that start line from qualification to registration and race logistics. These topics will include: What time do you need to qualify based on your age and gender Tips and last-minute races for hitting the qualifying times Key qualifying and registration deadlines What to expect when you get there and more! Let's get into it! BAA website for marathon registration: baa.org/races/boston-marathon BQ qualifying standards: baa.org/races/boston-marathon/qualify FindMyMarathon tool for selecting races: findmymarathon.com Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT ARMRA If you're looking for the best way to strengthen your immune system and improve recovery during your taper or as the seasons change, you need to check out ARMRA Colostrum. ARMRA Colostrum is a superfood concentrate of bovine colostrum that harnesses over 400 living, bioactive nutrients that rebuild the barriers of your body and fuel cellular health In fact, Colostrum has been shown in scientific literature to strengthen immunity, enhance nutrient absorption, improve fitness endurance and decrease recovery time. The literature speaks for itself and adding ARMRA has one of the best additions to my post-workout nutrition. You can check out all the research for yourself at tryarmra.com/RTTT . Plus, to make it easier for you to personal experience the benefits, we've worked out a deal where you can save 15% off your first order. Just head to tryarmra.com/RTTT to see the research yourself and get 15% off your first order.

Aug 30, 2023

If you're already pushing your physical training boundaries, it's possible that adding visualization to your regimen can help you squeeze out that extra one or two percent on race day? Well, it's well-documented that most of the top athletes and runners in the world believe it helps. So, today we're going to be talking about all things visualization with one of the premier experts in the world, Dr. Jerry Lynch. Dr. Lynch received his doctorate in psychology from Penn State University, and has done extensive post-doctoral work in the area of philosophy, comparative religions, leadership development and performance enhancement. He is the author of twelve books that focus on coaching, leadership, spirituality of sport, warrior spirit, peak performance, and sports psychology. If you've got a race coming up this fall, you'll love the practical tips you can use to better utilize visualization and take your mental game to the next level. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now! TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Aug 25, 2023

Nailing your workouts is key to a successful training block but it can be hard to know which workouts are most effective for your specific running goals. If you want to know when and why to run different types of workouts leading up to your next goal race you'll want to keep listening! On today's show, our team takes a deep dive on the benefits of some common workouts including specific examples of how they can fit in your training plan. This way, you'll know exactly what training you need to take your running to the next level. During this conversation, we'll cover workout topics including: The most important workout types for runners with specific examples What unique training benefits you can expect from each workout When to schedule different types of runs into your training And everything else you need to get the most out of your workouts We work hard to progress as runners so let's get into it with advice for getting the most out of those tough workouts. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order

Aug 23, 2023

Is there an optimal diet for runners? Are certain supplements more appropriate and effective for runners than others out there on the market? These are some of the bigger, intriguing questions that we runners face dialing in our nutrition strategies for training and racing. Here today to break down and answers these questions head on is Richard Rosenfeld, a Distinguished Professor of Otolaryngology at the State University of NY in Brooklyn, with over 350 peer-reviewed medical publications, 8 years as editor-in-chief of a major medical journal, and board-certified in Lifestyle Medicine among other significant credentials. Specifically, we address: What is means to engage in "clean eating" Differences, pros, and cons between various diets such as plant-based and low-carb, high fat The pros and cons of regular animal versus plant-sourced protein intake The benefits of certain supplements such as caffeine, creatine, and vitamin e There's a lot of practical value in this conversation. Let's get into it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase.

Aug 18, 2023

If you're a runner, chances are you've dealt with some form of running injury or know somebody who has. Whether you have specific training goals or simply love the act of putting one foot in front of the other, it can be extremely frustrating to have your progress derailed by an injury. As frustrating as it may be, these setbacks are incredibly common with studies showing up to 65% of runners will experience some kind of injury in a given year. But how amazing would it be if you could prevent injuries before they happen and avoid the never-ending cycle of going from one injury to the next? That's exactly what we'll be exploring in today's episode as we dive into what you can do to build resilience against injury. We're once again bringing on our expert coaches, this time to help you stay healthy and injury-free. During today's show you'll learn about: Why injuries happen strategies to reduce your chances of becoming injured How to tell an injury from a niggle And how to safely get back into training if you do find yourself injured We all know consistency is key to meeting your running goals. So if you've ever found yourself injured or simply want to improve your chances of staying healthy, this is the episode for you! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner's Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee's unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to runnersconnect.net/NuNee . And to make it easy, the discount code RTTT50 will automatically be applied so you'll save 50%. Even better, they offer a full money-back guarantee if you don't experience immediate relief. Winter Running Retreat Spots are filling up fast for our winter running retreat in Orlando, Florida February 1st through the 4th. It's an awesome opportunity to get out of the cold for those that train in the northeast or midwest and the perfect training jumpstart for your big spring races like Boston, London and more. Plus, this year will be extra special because our retreat will coincide with the 2024 Olympic Marathon Trials being held in Orlando! To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/winter .

Aug 16, 2023

While we all start each training cycle rearing to go and extremely motivated for whatever training and life throws our way, the reality is we will all go through periods during training where we're just not motivated. As an example, I know with some of the record heat this summer, it's just plain exhausting to always be battling even when you get your runs in before the sun is up. There's no shortage of reasons we go through stints in our training when we just don't feel motivated to get out the door. So, on today's show we're talking with author Mackenzie Havey. Mackenzie published an awesome book called "Mindful Running" so today we're going to learn from her… How to overcome lack of motivation Tips and tactics to relieve anxiety about performance And the best ways to dispel negative thinking during training and racing We're going to get in-depth about all these issues and the simple things you can implement in your daily training to conquer them. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase. TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Aug 11, 2023

It's not uncommon to hear conflicting information when it comes to training, nutrition, shoes and more. There's often a lot of misleading claims and it can be hard to tell what's right and what might not be. So, in today's show, we'll go over some common beliefs in the running world to help sort out which have merit when it comes to your training. We're calling it truth vs myth and we'll be using the latest research and science to help you make sense of what's accurate and what's not. To make this distinction we're once again turning to our expert group of RC coaches who will cover topics including: Does more mileage make you a faster runner? Can super shoes really increase efficiency? Do you need to stretch before your runs? Is it possible that smiling can increase running performance? And many more popular claims For tips on an effective pre-run warmup check out our RC article on Proper dynamic stretching routine for runners . Video demonstration: https://www.youtube.com/watch?v=i6rWCPZNHxQ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner's Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee's unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to runnersconnect.net/NuNee . And to make it easy, the discount code RTTT50 will automatically be applied so you'll save 50%. Even better, they offer a full money-back guarantee if you don't experience immediate relief. Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order

Aug 9, 2023

One of the most common setbacks in the running sphere is the onset of runner's knee. Perhaps, it's affected you at various points in the past, you're currently suffering from it at this moment, or you're worried that such an injury is right around the corner. Do not worry! Joining us on the podcast today is Ben Shatto, a licensed Physical Therapist committed to helping proactive runners of all ages to understand how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions in a timely manner so they can reach their optimal health. In this conversation dedicated to the diagnosis, treatment, and proactive avoidance of runner's knee, we discuss: the common symptoms of runner's knee and how it's differentiated from other knee injuries specific risk factors that make certain athlete prone to developing this condition whether there are scenarios where you can continue training through runner's knee specific exercises that can strengthen and stabilize the knee area to aid in recovery the most effective treatment options for this condition the typical recovery timeline for runner's knee And more! Listen to this episode to get the low down on runner's knee, what causes it, how it can be treated, and what you can do in training and lifestyle to reduce your risk for this injury and stay consistent with your running. Getting Started | The Physical Therapy Advisor The Physical Therapy Advisor - YouTube NuNee: Runner's Knee Pain Relief (nuneeshop.com) Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase.

Aug 4, 2023

Have you heard about our in-person running retreats, but can't fit the travel, time off or budget to make it happen? Have been curious about going, but not sure exactly what they are or if it's a good fit for you? Well, in today's podcast episode, Coach Jeff is going to detail his latest trip to Flagstaff, Arizona so you can get an inside look at what it's really like. Plus, he's going to discuss some of the lessons he personally took from the retreat. You'll learn… Why you shouldn't be afraid of altitude (and how to conquer it) How to get over your fear of being slow or not "good enough" Why lifting heavy is essential for Masters runners (even though most are scared of it) Plus, more little lessons he learned throughout the long weekend. This is really a unique inside look at our retreats and while I know most of you won't be able to attend one of our retreats, we're still eager to help you learn and get value from everything we do. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT Heal from the Amino Company Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: aminoco.com/rttt If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Aug 2, 2023

If you've been a RunnersConnect fan for long enough, you know one of the main principles we believe in when it comes to marathon training is improving your body's ability to burn fat as a fuel source while running, especially while at marathon pace. So, how exactly do we do this and what does some of the latest research say? The research in question revolves around the two concepts of Nutrition Periodization and Metabolic Efficiency Training. Together they increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance. Joining us in this episode is Bob Seebohar, the creator of these two concepts. He's going to help you learn… What these two concepts are and why they are so critical to your running performance. How to utilize them during your training and taper And how tweak these concepts to improve body composition, and reduce GI issues If you're racing a fall half or full, this is a must listen! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Qualia Mind from NeuroHacker Tired of Morning Fatigue After Your Workouts? Qualia Mind is a natural neurotropic designed to improve daily mental performance, especially if you're a morning runner and struggle to focus at work after runs. I noticed the difference in just days...to my focus, my mood, my memory and my willpower to GET. THINGS. DONE, especially on those days when morning training really has me feeling unmotivated. Go to neurohacker.com/RTTT for $100 OFF, and use code RTTT for an extra 15% off TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Jul 28, 2023

Last week, our coaches Andie and Michael walked us through how runners should be thinking about using protein supplements and which of some commonly taken vitamins are beneficial for runners. If you have not already listened to that episode, you can find part 1 of our underrated vs overrated nutrition edition, released July 21st, on whatever platform you like to listen to your podcasts. There were a lot of great insights in that show and I highly recommend you give it a listen. This week, Andie and Michael are back to finish off this conversation on underrated vs. overrated with topics including: Can your morning cup of coffee improve running performance? Do you need to take gels for your longer races? Are fasted runs beneficial to your performance? And so much more! Let's get into it! Timestamps: Beetroot juice: 2:56 Beta-alanine: 8:10 Caffeine: 12:41 Gels & hydration mixes: 19:02 Fasted runs: 25:34 Carb loading: 33:23 Keto: 37:53 Final thoughts: 46:50 Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: UCAN If you're looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to https://runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT DriSeats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order

Jul 26, 2023

Improving your mind, your body, and the impact your have on the running community and the greater environment around you - these are the topics of conversation in today's episode with Tina Muir and Zoe Rom. Their upcoming book - Becoming A Sustainable Runner - serves as a practical guide for runners of all abilities and backgrounds who want to better support their own endurance journey, and extend those lessons into meaningful environmental action. Specifically, we discuss: strategies to strive toward ambitious running goals while fostering a healthy sense of self-worth the spectrum between self-sabotage and self-acceptance in running and the ways to land in the camp of self-acceptance more frequently throughout our running careers? accepting who you are while still entertaining ambitions for growth the major takeaways they've discovered around reducing injury risk, strength training, and eating appropriately to be your best running self their philosophy around imperfect environment activism practical strategies for reducing our overall consumption and adopting a more sustainable lifestyle in the running community Let's get into it! Connect, Comment, Community Pre-order Becoming A Sustainable Runner here Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase.

Jul 21, 2023

When it comes to running performance, there are way too many variables to count and this can lead to some pretty strong opinions about what strategies work and which are a waste of your time. In today's show, we'll be tackling several controversial running topics and getting our expert coaches to weigh in on which are overrated or underrated. In this new format, our panel will be given a series of popular topics and tell you why they think each one is either overhyped or why you should be focusing on it if your goal is to progress as a runner. Today's discussion on overrated & underrated running topics will focus on fueling & nutrition. We'll be going over many nutrient types, training supplements, and fueling strategies so you know what to focus on for nailing down your personal nutrition. To help us make those tough decisions we've brought you two of our expert coaches, Andie and Michael, who will be on our panel for the day. In this episode you'll learn: Do you need protein supplements as a runner and what are the best ways to meet your protein needs Which vitamins matter most to runners Are there nutritional products with performance-enhancing effects Should you be following any specific types of diet And we'll hear from our coaches on what you should be focusing on to get the most out of your training nutrition We all need to eat so if you've ever wondered how your fueling can improve running performance this is the episode for you. Let's get into it! Timestamps: Protein powder: 3:54 Protein snack: 10:53 Collagen: 16:08 Fish oil and omegas: 22:17 Vitamin D: 25:20 Multivatimins: 35:01 Iron: 40:04 Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner's Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee's unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to runnersconnect.net/NuNee . And to make it easy, the discount code RTTT50 will automatically be applied so you'll save 50%. Even better, they offer a full money-back guarantee if you don't experience immediate relief. Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Jul 19, 2023

We all know that injuries are the biggest impediment to our continued progression and improvement. The longer you can get in uninterrupted training, the more consistently you'll improve. That said, there's a lot we can do (or at least should be doing) to modify our training to reduce the risk of injury. To help us dig deep into exactly what these elements are, we're interviewing Ethan Paster. Ethan is a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist and has extensive experience working with runners one-on-one to keep them healthy and build back safely from existing injuries. We're going to cover… When it's okay to run through and injury and when it's not (and how to go about it safely) The most important modifications you can make to your training to decrease injury risk How to deal with pain management when returning from an injury And much more. This is a great interview for any new runner, but also a great reminder for experienced runners as well. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Timeline Nutrition Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase.

Jul 14, 2023

There's a lot of information out there about how to improve your running performance, but it can be overwhelming trying to figure out what to trust and how to fit this all in with your busy lifestyle. It would be great if we could spend the whole day training and recovering like the elites but for most of us, the reality is that we need to fit training around other priorities such as jobs, family, social obligations, and more. That's why we've brought on two of our expert coaches, Alex and Andie, to chat with showrunner Cory about what small changes you can make that have the biggest impact on running performance. In this episode, you'll learn: The workouts and strategies that serve as the foundation for optimal training The nutrition tweak that has the biggest impact on performance The single most important recovery tool that you should never skip And a recap of the other variables that have the biggest impact on performance relative to the time and effort required Connect, Comment, Community Listen on Podurama Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner's Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee's unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to https://runnersconnect.net/NuNee . And to make it easy, the discount code RTTT50 will automatically be applied so you'll save 50%. Even better, they offer a full money-back guarantee if you don't experience immediate relief. Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Jul 12, 2023

Running and weight loss are two terms that always seem to go hand-in-hand. Almost everyone that wants to lose weight thinks they need to start running or run more. But, as you've heard us talk about before, for runners like us whose primary goal is to run faster, and stay injury-free, running and weight loss is a lot more complicated than many realize. Is weight loss actually going to help your running? If it is a primary or secondary goal of yours, what is the best approach to not sacrifice your running progress? What are the common traps runners fall into that derail either their weight loss or running goals and how do you prevent them? Well, on the show today is one of the leading experts in running nutrition, Nancy Clark. Nancy has over 35 years of experience helping thousands of active clients—from "ordinary mortals" to Olympians—win with good nutrition. Her best-selling Nancy Clark's Sports Nutrition Guidebook has sold over 600,000 copies and her nutrition advice and photo have even graced the back of the Wheaties' box! Today she's going to help us dig into how to approach weight loss while still maintaining your running performance. We'll go over… Why Losing (or maintaining) weight while properly fueling is so difficult for most runners. The biggest mistakes runners make when trying to lose fat All of the factors a runner should consider when determining how many calories to consume The consequences of "fad" diets and much, much more. I am excited to share this one with you guys, it's chock-full of amazing advice! Calculate how many calories you burn while running easily using our Runner's Calorie Calculator Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase.

Jul 7, 2023

How to handle training and racing in heat and humidity! Something a lot of our athletes are talking about now, is the role heat and humidity plays in training and racing. As great as it would be to not see any effect, we know we need to adjust in order to stay on track. Our athletes have the ability to click a button in their schedule to automatically adjust their paces based on the dew point and temperature. Yet, it can still sometimes take some convincing that it is alright to be a little slower during this time. On this week's Podcast we cover: How our athletes adjust their training and how you can use our temperature adjustment calculator A comparison of how much you need to adjust based on different weather conditions The hydration and heat acclimation strategies our athletes are using How dehydration affects performance and tips for staying hydrated And, is heat and humidity training really the poor man's altitude? Master training in the summer, and we can really see the benefits pay off in the fall. Tune in and start maximizing your performance in any weather! Racing in hot weather? Use our exclusive Temperature Calculator on your workout and race days to adjust your goal pace according to the weather outlook! Hydration Challenge: https://app.runnersconnect.net/social/p/362912?s=75 Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Jul 5, 2023

Sports and health journalist Christine Yu joins the podcast to shed light on the need for inclusive research and guidelines in sports and exercise science, and the transformative solutions that can empower women athletes at every stage of life. Christine's ground-breaking book - "Up To Speed" - addresses the gender data gap head-on. She exposes the limitations of current research and guidelines, revealing how they often fail to consider the unique experiences and bodies of women athletes. Through insightful interviews with researchers and advocates, she highlights innovative approaches proposed to enhance the athletic lives of women and girls, dispelling myths and biases while championing real science. In this conversation, we discuss: the challenges faced by women runners throughout different stages of their lives, such as adolescence, pregnancy, and menopause. the crucial role of research in effectively addressing these challenges notable success stories and breakthroughs in sports science that have directly benefited women runners the importance of promoting greater awareness and understanding of inclusivity in sports science research, and how change can be facilitated within the field and the general public. Instagram Newsletter website Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Qualia Mind from NeuroHacker Tired of Morning Fatigue After Your Workouts? Qualia Mind is a natural neurotropic designed to improve daily mental performance, especially if you're a morning runner and struggle to focus at work after runs. I noticed the difference in just days...to my focus, my mood, my memory and my willpower to GET. THINGS. DONE, especially on those days when morning training really has me feeling unmotivated. Go to neurohacker.com/RTTT for $100 OFF, and use code RTTT for an extra 15% AG1 Adding AG1 to my daily routine has been the best thing I've done all year. If you've been thinking about trying AG1 as well, but the price kept holding you back, AG1 has made it an even better deal for Run to the Top listeners by giving you a year's supply of Vitamin D plus 5 travel packs and a money back guarantee if you don't love it when you use the link athleticgreens.com/rttt . Timeline Nutrition Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Jun 30, 2023

Today we're back with more listener questions, but this time we're switching up the format and introducing one of the newest members of our team, Cory Nagler. Cory is coming on board as our podcast showrunner and today he and coach Jeff are going to answer the questions you've submitted to us over voicemail and through our social media channels. Along the way, Coach Jeff is going to introduce you into who Cory is and what exactly his role at RunnersConnect will be. They're also going to cover topics such as… Whether you still get the benefits from a long run or workout if you have to split it up How to adapt heart rate zones for the heat If strength training is as beneficial for marathon performance as it is shorter events like the 5k And a few more. If you have questions you'd like our coaches to answer on the podcast, you can head to runnersconnect.net/daily and submit them to us or send them to us on any of our social channels. Racing in hot weather? Use our exclusive Temperature Calculator to calculate exactly how much heat is impacting your race and workout times and to adjust your goal pace according to the weather outlook! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TANRI Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners. Unlike most chemical sunscreens, Tanri uses Zinc oxide and titanium dioxide, which protect from both types of UV rays. Plus, they use all-natural Ingredients that are better for you and the environment. And, the most important part for runners – it goes on smooth and won't burn your eyes during a heavy, sweaty workout because of the natural ingredients. Don't be that runner that acts too late when it comes to taking care of your skin. If you've tried regular sunscreen in the past, but hated the slimy feel or how it got in your eyes, you'll love how Tanri has fixed all those issues for runners. If you want to give Tanri a try, head over to Tanri.com and use the code RTTT to get 10% your entire purchase. Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Jun 28, 2023

How do you know which supplements are actually improving your performance on race day and which aren't? Well, you dig into the research. And, since I know all of you listening aren't researchers at heart (or you just don't have time to dig into everything) we've brought on one of the foremost experts in the world at analyzing research studies and applying them to actual training, Alex Hutchinson. Hutchinson is a former physicist and national-class runner, and a National Magazine Award-winning science journalist. Alex will help us… Look at the research on caffeine and how to best utilize it The research on beetroot juice and how to practically implement And explore if the hype of tart cherry juice has any evidence. With his "what does the evidence show" mantra, I think Alex is one of the best people to speak on the subject of what ergogenic aids are worth trying and which aren't Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase.

Jun 23, 2023

A few months ago we shared a peek inside a week of training of an elite runner, our very own coach Alex Ostberg. Based on your feedback, you really enjoyed seeing how an elite runner shares the same struggles, doubts, and challenges you do, even though they are running paces and times that seem out of this world. Well, Coach Alex is back with another relatable glimpse inside a week of training of an elite runner. Alex is currently building back from a setback in his training, which I know many of us have also experienced. He'll share… The mental and physical challenges of building back The mindset of shifting goals and races when things don't go as planned How he's building his training to come back stronger. This is a really great, in-depth look at the mindset and training of an elite runner in a situation all of us can understand and learn from. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increase muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30% Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order

Jun 21, 2023

Should runners be practicing their form? Running is one of the few sports that we typically spend all our time training but not practicing. But running is a highly skilled movement, and while there is no perfect running form, should we look to optimize form to boost performance and reduce injuries? Here to answer all these questions and provide a masterclass on the subject is Doug Adams Doug is a Physical Therapist who has published and spoken at an international level on all things related to running, taught thousands of professionals his approach to running gait analysis, and designed and created a widely-adopted portable 3D Motion Analysis system called Helix 3D for analyzing and categorizing running form. Specifically, we cover: how running gait impacts overall running performance common mistakes or inefficiencies in running form specific drills or exercises that can help improve running form? how optimizing running form can improve performance and reduce the risk of injuries Marching Drills - https://youtu.be/WnXk6GK9wPM Wall Drill - https://youtu.be/3yefkVPBLbQ FREE Essential Elements of Running Course - https://rundna.com/product/essential-elements-of-running/ If anyone is interested in taking a guided virtual runner readiness assessment we do have a way people can self-test and get a plan to help them with their top priority (Training, strength, flexibility, specific injuries, etc) - https://app.rundna.com/public/survey Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG1 Adding AG1 to my daily routine has been the best thing I've done all year. If you've been thinking about trying AG1 as well, but the price kept holding you back, AG1 has made it an even better deal for Run to the Top listeners by giving you a year's supply of Vitamin D plus 5 travel packs and a money back guarantee if you don't love it when you use the link athleticgreens.com/rttt . Timeline Nutrition Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. BiOptimizers Today's episode is sponsored by Magnesium Breakthrough from Bioptimizers. Their industry-leading magnesium supplement helps you sleep better and reduce stress. Just head to magbreakthrough.com/runtothetop and use code run10 to save 10 percent when you try Magnesium Breakthrough. Plus, if it doesn't improve your sleep and energy levels like it did for me, or if you're not satisfied for any reason, they have a 100% money-back guarantee so there's no risk in trying it out.

Jun 16, 2023

It's that time of year again when most runners are starting the real meat of their training plan. The summer has started, you've had your few weeks of building back into a plan, and now the real work begins. At RunnersConnect, we work with hundreds of runners each season and one of the big benefits of that is how much data we're able to see every year. We're able to see huge patterns across what type of training runners are doing when they start training for their race, what types of training and plans they've done in the past, and of course what's worked and what hasn't. In today's episode we go in-depth on 4 of the biggest issues we see when looking at the data and give you some helpful tips on how to make sure you don't succumb to the same mistakes. How Race Specific Workouts Will Help You Smash Your Personal Bests Download your FREE Improvement Performance Calculator now. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TANRI Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners. If you want to give Tanri a try, head over to Tanri.com and use the code RTTT15 to get 15% off your entire purchase for the entire month of June. Interested in a FREE 3-month coaching program?! Also, don't forget to enter our giveaway with Tanri You can win… 1- National Parks Pass 1- $100 Fleet Feet gift card 1- piece of TANRI gear 1- TANRI Ambassador box which includes all of their suncare products 3 months Personal Coaching from RunnersConnect The giveaway runs throughout the month of June and the winner will be announced via TANRI's Instagram account on July 3rd. Enter and all other details here: https://runnersconnect.net/tanri Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to https://lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Jun 14, 2023

I know I am often guilty of not wanting to warm-up like I know I should. Sometimes it feels like "just another thing" I need to do, especially when everything is feeling good. But, what always helps me step back and focus on warming up, even when I don't want to, is thinking back to the scientific understanding of why it's so critical and just exactly how much it can help decrease injuries. So, in today's episode we're going to help you by giving you that in-depth understanding of the why, the benefits and the how to so you can remind yourself just how important it is on those days you want to skip it. We're going to dive into… Exactly why the warm-up is so important to performance and injury prevention How we often confuse flexibility with being warmed up and why we need to rethink this concept. The difference between active stretching and a dynamic warm-up Plus, how long and what type of warm-ups to do, even in bad weather You'll learn a lot of helpful lessons in this one, so let's get to it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

Jun 9, 2023

Chat GPT been hailed as a game-changer for many industries, but what about for your running training? In this week's Coach Chat episode, Coach Michael and Coach Andie take on Chat GPT and break down their responses. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%. Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order

Jun 7, 2023

GPS watches are an essential tool in the toolkit of runners everywhere. But have you ever stopped to consider whether you understand the ins and outs of the technology at your disposal? Have you ever wondered about the utility of watch metrics like running dynamics, performance condition, or intensity minutes? Do you ever feel like you may have too many features and too much data to wade through? Here to help us understand how to get the most out of cutting edge GPS watches for our training, racing, and overall wellness is Joe Heikes, a Product Manager at Garmin. Specifically, we discuss: how to organize and make sense of all the features a GPS watch has to offer the basic and advanced metrics you can reliably track on your GPS watch tips and tricks for using GPS watches and getting the most out of features like training readiness the features and benefits that differentiate Garmin GPS watches from the rest of the market Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Garmin It's no secret — Garmin's been in the running smartwatch game for a long time. So long, in fact, they just hit twenty years of Forerunner. To celebrate, Garmin's put select Forerunner watches on sale. Shop the new Forerunner lineup now at Garmin dot com and be sure to check out the sale on select Forerunner watches. Timeline Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. AG1 If you're someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious. If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt .

Jun 2, 2023

Now that memorial day is behind us, it's time to kick summer training into full gear! Most normal people think of the beach, bbqs and pools when they think of summer, but us runners know summer is really about the long runs and grueling workouts that fortify us for a fall of new personal bests. With that in mind, in today's episode our coaching staff, both current and former, are going to answer some of your questions about summer training. You'll learn… Neat tips and strategies to adapt your speed workouts to the heat Uncommon signs of dehydration you may see Running on the beach and with your dogs Optimizing performance for hot summer races This is a must listen before we hit the peak of summer training and I guarantee you'll pick up at least a few new ideas you can implement in your training. Get your free download of our exclusive Temperature Calculator now! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TANRI Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners. Unlike most chemical sunscreens, Tanri uses Zinc oxide and titanium dioxide, which protect from both types of UV rays. Plus, they use all-natural Ingredients that are better for you and the environment. And, the most important part for runners – it goes on smooth and won't burn your eyes during a heavy, sweaty workout because of the natural ingredients. Don't be that runner that acts too late when it comes to taking care of your skin. If you've tried regular sunscreen in the past, but hated the slimy feel or how it got in your eyes, you'll love how Tanri has fixed all those issues for runners. If you want to give Tanri a try, head over to Tanri.com and use the code RTTT to get 10% your entire purchase. Kudoos Experience live motivation, coaching and real cash rewards with Koodos Live, the latest fitness app founded by 2 MIT runners and aerospace engineers. Koodos is the perfect motivational tool for any fitness journey. It's easy to use, immersive, social and a lot of fun too. Use Koodos next time you head out for a run and experience the thrill and motivation of receiving real-time cheers and challenges. You'll find yourself pushing extra hard each time you head out! Collect Koodos tokens from your followers to earn badges and real cash rewards. Cash out your rewards or donate to charity… you can do it all within the Koodos Live app. Download the Koodos Live app today IOS: https://apps.apple.com/us/app/koodoslive/id1607115205 Android: https://play.google.com/store/apps/details?id=live.koodos.koodosapp

May 31, 2023

How many times have you finished a race and thought "I could have pushed harder"? If you're anything like me, then this likely happens to you quite often. But, one thing I learned from interviewing some of the best runners in the world is that you can actually train your mind, just like your body, to overcome your brain telling you to slow down and learn how to better push your physical limits. To help you learn how to do this, I've brought on one of our favorite guests, Matt Fitzgerald. He's going to teach you… The science of inhibitory control and the benefits of practicing inhibitory control How to deal with your thoughts during a long endurance race How to unlock neuroplasticity for better performance Perception of effort and how it affects physical & mental capacity If you're tired of finishing races like you could have pushed yourself harder, this is a must listen! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to https://lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

May 26, 2023

What age were you when you first started running? I'm guessing you were over 18 - and likely over 30, 40 or even 50. And unfortunately, as you may have well experienced, there's something so much harder about starting when you're older. So many more obstacles, worries, and challenges that your running peers who started earlier in life never had to deal with. In today's episode, Coach Jeff is going to dig deep into many of these reasons and share with you some tips on how to make some of them a little easier or less challenging. You'll learn… The science behind why it's more difficult to stay healthy The big physiological disadvantage you face (and how to catch up) And how our approach to goals as adult runners puts us at a disadvantage Having been someone who took up running very early in life and now someone who coaches almost exclusively people who didn't, Coach Jeff has a lot of unique perspectives and anecdotes he's going to share with you that really make some of these points hit home. If you started running later in life, you're really going to love this episode. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Heal from the Amino Company Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: aminoco.com/rttt If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30% Dri Seats If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats . DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots. Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order

May 24, 2023

Are you a runner that has suffered from hip-related injuries, weakness, or mobility issues? Do you suspect it's having a negative impact on your training? Well, you are in luck because in this episode runner rehab specialist Dr. Lauren LaPierre returns to the podcast to discuss all things hip strengthening. Specifically, we discuss: warning signs or symptoms of hip dysfunction common causes of hip tightness and restricted mobility in runners how hip mobility impacts running efficiency and performance specific hip stretches, mobility exercises for runners to consider the role of hip flexibility and range of motion and its impact on running mechanics strength training exercises that improve hip stability and prevent common hip injuries cross-training exercises that specifically benefit hip health To follow & connect with Dr. Lauren click here: @thepersonalizedrunningdoc To learn more about 1:1 coaching opportunities with Dr. Lauren, whether you're looking to return to running pain free or improve your running performance for a race this coming fall, schedule a FREE Discovery Zoom Call via this link: https://thepersonalizedrunningdoc.com/schedule To view & try the exercises discussed in this podcast, click this link: youtube.com/playlist?list=PL1dIVowABft61dRibvUZUxTGwHScJLHE8 Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Oladance If you've tried running with headphones before but didn't like how they felt, then you really need to give Oladance headphones a try. You'll be amazed at the difference their open-ear-design makes. Just visit oladance.com/rttt and use the code RTTT to save 20% on your purchase. Timeline Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. AG1 If you're someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious. If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt .

May 19, 2023

There's a lot to be said about the benefits of quick and easy online logs like strava, but is it possible you're missing out by not keeping a hand-written log as well? Coach Ruiari and Dylan think so and in today's episode they're going to discuss why exactly they think hand-written logs can be such a beneficial tool to improve your running. Some of the benefits they discuss are… The ability to easily flip back over years and analyze trends Hand-written logs by nature help you write down more thoughts and feelings and not just data so you have more insight into why you might have been running so well or so poorly. Especially for beginners, it can help you understand the reason behind why you're doing things. This is a great back and forth between the coaches and something I think every runner can get something out of. If you're not already using a hand-written log, this will be a great listen. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Elo Protein Elo's Smart Protein takes the guesswork out of finding the optimal protein amount and blend for you by drawing data from your wearables and fitness apps such as Strava, Peloton, and Apple Watch to provide specific dosing recommendations after every workout. Elo Smart Protein comes in either grass-fed whey or pea protein, and can include other functional ingredients, like probiotics and ashwagandha, to help you recover faster and support your goals. Take out the guesswork and get the right amount of protein after every workout. Go to elo.health and enter code RTTT for 50% off your first month. MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

May 17, 2023

Setting realistic goals is perhaps one of the most important pieces of starting out your training on the right foot and one of the most common reasons we see runners struggle with their training. So, today we'll be hearing from Dr. Grayson Kimball, a Sport Psychology Consultant in the Boston area who is also a big runner himself. In this episode, you'll learn… How to know if your goals are realistic and why this is so important How to combine setting long-term and short-term goals Re-setting your goals after an injury or period of missed running And how to exceed your limits with mental preparation. There are a lot of great insights from this interview that are going to help you plan and prepare for your upcoming fall races. So, let's get to it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT - Summer Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . Magnesium Breakthrough from Bioptimizers Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop

May 12, 2023

With the main portion of the spring racing season completed, many of you are likely pondering what you should do next. So, today our current and past coaching team are going to answer some listener questions about what to do after your race. Here's what you'll learn… Why you need to have a period of recovery after a marathon (and how to do it properly) How to deal with muscle soreness after races and why it might be happening to you more than normal. How to put a bad race behind you The best way to approach training for back-to-back marathons And what to do between races to optimize your long-term progression If you have questions you'd like our coaches to answer on the podcast, you can head to https://runnersconnect.net/daily and submit them to us. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Oladance If you're looking for better and safer headphones while you run, then you need to check out oladance. The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/rttt and use the code TOP to save 20% on your purchase. Heal from the Amino Company Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: aminoco.com/rttt If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

May 10, 2023

Today we're lucky enough to have our very own Coach Jeff on the show to talk about the importance of macronutrients and how ensuring you have the right mix can help you hit your performance and nutrition goals. You'll learn… The role of each macronutrient and why each is critical to performance and health The optimal ratio of macronutrients to hit your goals How you should adjust these macros based on your training, age, gender and other factors. And if you stick around until the end, Coach Jeff will give you some awesome tips to make hitting you daily macronutrient goals easier. There's a lot to unpack here and Coach Jeff is going to get real in-depth, so let's get to it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimzers Sleep If you struggle to get to sleep or stay asleep all night, then you're going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night's sleep on demand You'll fall asleep in minutes and you'll stay asleep throughout the night. For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

May 5, 2023

How much should you trust your GPS watch? In this week's coaches chat, coaches Michael and Andy dig into GPS watches and cover some of the most common questions and concerns we see as coaches, plus metrics we recommend tracking. They'll discuss… Why GPS watches may not always be accurate, especially on trails or dirt roads. Why certified marathon courses are more accurate than GPS watches. Understanding effort is more important than just focusing on paces for training How to have a healthy balance between the data you consume and the effort you put in. You don't want to miss this one. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. Oladance If you're looking for better and safer headphones while you run, then you need to check out oladance. The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/rttt and use the code TOP to save 20% on your purchase.

May 3, 2023

On this episode of RunnersConnect, we explore various ways to improve running form and prevent injuries. Our expert guest, Jay Dicharry, shares insights from his experience analyzing running patterns and addressing injuries as a physical therapist. Jay's going to discuss the most common issues we see when it comes to running form and injury, including the two most usual culprits of poor form and injury, posture and foot strike. Plus, we're going to get into building strength and power in your legs, the impact of different types of footwear on foot strikes and load on the body, and the role of glute muscles in running posture alignment. Whether you're a seasoned runner or just starting out, this episode has something to help you run stronger and with less injury risk. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop to save up to 42% LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Apr 28, 2023

Is the fatigue you're feeling overtraining or just the normal fatigue we should all expect when training hard? It's a question that will drive runners crazy. In today's episode, we're going to delve deep and give you some actual measurable data you can use to tell the difference. You'll learn… The difference between normal training fatigue and overtraining Why training fatigued is sometimes okay (and even needed) Some measurable ways to tell if you're overtraining How to dig yourself out of being overtrained If you've ever felt paralyzed by the decision of whether you're just feeling tired or if it's something more serious, then this episode is for you! Calculate how many calories you burn while running easily with our calorie calculator - Download now ! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30% Oladance If you're looking for better and safer headphones while you run, then you need to check out oladance. The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

Apr 26, 2023

How can the average athlete relate to some of the best runners in the world? What insights can be gained? And in what ways are we more similar than different? These are just a few of the questions addressed in this episode of Run To The Top. We host author Sarah Gearhart who's recently published book titled "We Share The Sun" takes readers behind the scenes and into the lives of some of the world's most elite runners in Kenya and their legendary coach, Patrick Sang. We talk about Kenyan running culture, the philosophy of one of the greatest and least heralded coaches of all-time, the importance of developing character and purpose in tandem with physical fitness, life in the training camps of Iten, and the unique challenges Sang's athlete face in a changing media and performance landscapes of the sport. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Timeline Nutrition Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. Elo Protein Elo's Smart Protein takes the guesswork out of finding the optimal protein amount and blend for you by drawing data from your wearables and fitness apps such as Strava, Peloton, and Apple Watch to provide specific dosing recommendations after every workout. Elo Smart Protein comes in either grass-fed whey or pea protein, and can include other functional ingredients, like probiotics and ashwagandha, to help you recover faster and support your goals. Take out the guesswork and get the right amount of protein after every workout. Go to elo.health and enter code RTTT for 50% off your first month.

Apr 21, 2023

In today's episode, Coach Jeff Gaudette is going to be answering listener questions we've received over the last few weeks from our fans just like you. We've got some great questions, covering everything from how to determine if you can run through an injury or not, how to approach marathon long runs and post run nutrition. Plus, if you stick around until the end, Coach Jeff delivers some interesting training insights from two elite female runners he coaches who despite running similar times, approach training drastically differently and what you can learn from this. Topics we cover: How to know if you can run through an injury or not Why you should train to burn fat as a fuel source How to accomplish this in training and when Post run recovery Getting sick after hard workouts The importance of long-term thinking in your training Runners with the same PRs but with drastically different training approaches (and how this applies to your training) Is running bad for your knees Don't forget, if you have questions you'd like our coaches to answer on the podcast, you can head to https://runnersconnect.net/daily and submit them to us. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. Oladance If you're looking for better and safer headphones while you run, then you need to check out oladance. The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

Apr 19, 2023

On this episode of RunnersConnect, sport psychologist Dr. Stan Beecham explains how our own thinking can often get in the way of our ability to perform at our best, especially as runners. You'll learn why he thinks we need to… Learn the importance of difficult tasks and making conscious decisions to prioritize long-term results over short-term satisfaction. Be conscious of your thinking: It's important to recognize how our thinking can limit our potential and affect our performance. Embrace your quirks and do the best you can each day What valuable insights have you gained from this episode? Share your thoughts in the comments below! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimzers If you struggle to get to sleep or stay asleep all night, then you're going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night's sleep on demand You'll fall asleep in minutes and you'll stay asleep throughout the night. For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Apr 14, 2023

The half marathon is one of the most underrated distances you can train for and race. Not only is it a good stepping stone in volume for newer runners, but it's a great way to mix up training for more advanced runners. In today's episode, Coach Ruiari and Coach Dylan are going to talk about… Why moving up or down to the half marathon distance can help you combine speed and strength training. Why training for several months consistently is necessary for success in longer races. The importance of building your lactate threshold during training, especially for a half marathon And specific workouts you can use to crush your next Half Marathon If you've got an upcoming Half Marathon or are thinking about what to do for your next race, this is a great listen. Here are some of the sample workouts discussed… Fartlek (short variation): Option 1: 15 x 1' at LT, 1' min at MP + 20-40s Option 2: 2 x 10 x 1' at LT, 1' min at MP + 20-40s ( 4 min between sets) Option 3: 15 x 1' at LT, 1' min at MP + 20-40s, 4 min rest, 10 x 1' at T, 1' min at MP + 20-40s, 4 min rest, 5 x 1' at LT, 1' min at MP + 20-40 Fartlek (long variation): Option 1: After a warmup do, 6 miles of 400m at 10k pace, 1200m at MP Option 2: After a warmup do, 6 - 7 miles of 800m at T to HM pace, 800m at MP Option 3: After a warmup do, 6 - 8 Miles of 1 mile at T to HM pace, 1 mile at MP Threshold Intervals: Option 1: After a warmup, 4 x 1 mile at lactate threshold pace with 60 second continuous jog recoveries Option 2: After a warmup, 10 x 800 meters at lactate threshold pace with 60 seconds continuous jog recoveries Option 3: After a warmup, 3 x 2 miles at lactate threshold pace with 2-3 minute continuous jog recoveries Cutdown Session: 8 miles at Marathon Pace plus 40 - 50s, cutting down 10 seconds per mile Example: 2 mile warmup, Miles 2-10 (8:00, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00, 6:50, 6:40, 6:30), 2 mile cool down HM Pace Specific Sessions: 6 x 1 mile at goal HM pace (60s jog recoveries) 4 x 2 Miles at goal HM pace (3 min jog recoveries) 6-8 miles at goal HM pace (continuous after warmup miles) Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30% Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Apr 12, 2023

Are you currently in an injury cycle you can't seem to break out of? Well, so is Dean Schmidt and on today's training plan rescue we're going to take a deep dive into Dean's plan to uncover why this is happening and give him a 3-step plan to break out of the injury rut and get back to healthy training. We'll go in-depth on… Why you should avoid racing for the next 6-8 months The problem with intensity and how to build up your training and mileage How to uncover the source of your nagging injuries Get ready for some awesome training gems from Coach Jeff as he breaks down and rescues Dean's training plan! Download your FREE Injury Assessment Video now! Looking to improve your running form? Want to increase efficiency, run faster, and stay injury-free? Get your access to our exclusive Running Form Course !! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimzers Sleepbreakthrough If you struggle to get to sleep or stay asleep all night, then you're going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night's sleep on demand You'll fall asleep in minutes and you'll stay asleep throughout the night. For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Apr 7, 2023

Are you ready for the big spring races like the Boston and London Marathons? In this podcast episode, we dive into two key factors for your race day success: tapering and determining your race pace. 📉 We'll discuss why we recommend a three-week taper with a 85-90% mileage reduction three weeks out and a 70-75% reduction two weeks out from a marathon. 🏃‍♂️ You'll learn why it's important to maintain medium intensity workouts to stay mentally sharp. 🏅 Finally, we discuss how to determine your race pace using clear markers from your workouts leading up to the race. So whether you're a seasoned runner or new to the game, these tips will help you crush your spring races! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Oladance If you're looking for better and safer headphones while you run, then you need to check out oladance. The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase. Elo Protein Elo's Smart Protein takes the guesswork out of finding the optimal protein amount and blend for you by drawing data from your wearables and fitness apps such as Strava, Peloton, and Apple Watch to provide specific dosing recommendations after every workout. Elo Smart Protein comes in either grass-fed whey or pea protein, and can include other functional ingredients, like probiotics and ashwagandha, to help you recover faster and support your goals. Take out the guesswork and get the right amount of protein after every workout. Go to elo.health and enter code RTTT for 50% off your first month.

Apr 5, 2023

Tapering is one of the most difficult mental challenges we face as runners when targeting a big goal race. We've put in weeks and months of hard training and sacrificed a lot to try and get ourselves in our best racing shape and yet everything could come crashing down in the final two to three weeks if we're not careful. Add in the fear of the reduced mileage and workouts ruining our fitness plus all the weird feelings, such as dead legs we commonly experience in the final two weeks and it's no wonder the taper is a huge stress. With goal spring half and full marathons right around the corner, I thought today would be a great time to take on some listener questions about the taper. Not only might you have the same questions, but we'll dig deep into the topics so you can really learn and understand the ins and outs of the taper. Today, you'll learn… How to reduce your mileage properly during the marathon so you hit the starting line fresh while not losing fitness. How to adjust your weekly mileage, workouts and long runs when tapering for a 5k or shorter race distance. How your diet might change when tapering for a marathon and common questions about weight gain, carbs, etc. How to avoid peaking too soon for your race How to taper off your strength training before a big race so you don't lose all your strength gains, but still feel fresh come race day. What to do if you find yourself injured only a few weeks from your goal race I know I picked up some great tidbits just from listening in on the coaches and I know you will too. If you have questions you'd like our coaches to answer on the podcast, you can head to runnersconnect.net/daily and submit them to us. You can send an audio recording or type in your questions. We'll do our best to get your question featured on the next round-up show. Enjoy today's episode! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimzers Sleep If you struggle to get to sleep or stay asleep all night, then you're going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night's sleep on demand You'll fall asleep in minutes and you'll stay asleep throughout the night. For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Mar 31, 2023

Have you ever wanted to peek inside the training and the mind of an elite runner? What does their training look like? Do they have the same ups and downs? What goes through their mind during workouts and throughout the week? This week our very own coach, Alex Ostberg, peels back the curtain on his most recent week of training to run xxxx. In addition to getting the details and "why" of his workouts, you'll also hear him discuss the challenges he faced and lessons he learned throughout the week, including… How to swallow your pride and adapt your workouts Standardizing his pre-workout routine to make race days less nerve-wracking Focusing on the 80/20 rule when it comes to recovery This is a really great, in-depth look at the mindset and training of an elite runner looking to make huge strides this spring and summer. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30% Oladance If you're looking for better and safer headphones while you run, then you need to check out oladance. The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

Mar 29, 2023

Have you thought about what the long game looks like for your running? You know, like what you can do right now in order to log enjoyable miles and even race well into your 70s, 80s, and dare I say 90s? If not, this episode is for you. Kelly and Juliet Starrett join Run To the Top to discuss some of the latest runner mobility insights from new book "Built To Move" . Specifically, we cover: Easy mobilization practices to increase range of motion and avoid injury Intuitive ways to integrate more movement into your daily life and escape sedentary habits No-fuss guidelines for improving nutrition and sleep Basic breathing practices to manage stress and pain Quick and simple assessments to gauge progress and what needs improvement Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Countless research studies have shown that pillow selection can have a dramatic impact on sleep quality. For example, a systematic review of ergonomic sleep data demonstrated that selecting a pillow based on your sleep position (on your back or on your side) dramatically improved sleep quality and reduced spinal pain. Likewise, research has shown that pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject's height. Multiple studies have also shown that pillow stuffing that can keep you cool throughout the night leads to much better deep sleep outcomes. That's why we love the pillows designed by Lagoon. Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Mar 24, 2023

If you've paid any attention to elite racing times or even had conversations with anyone in your running group, then you know all about "Super Shoes". If you're a new runner, "Super Shoes" are the general term for running shoes made for racing that contain a carbon fiber footplate that adds more "spring" to each step and thus improves running economy by reducing the amount of work a runner must do while running at a given speed. Coach Michael and Coach Andie discuss how super shoes have changed the elite running landscape, but more importantly, discuss what super shoes mean for the "average runner". They'll talk about… When should you give super shoes a try Why you should avoid wearing them too often How much will they help (hint: everyone will be different) You're going to love this in-depth deep dive on all things super shoes, plus takeaway some lessons you can apply to your own running! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Delta G Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they've developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes. The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag Plus, use the code RTT20 when you do and you can save 20% on any purchase you make. Oladance If you're looking for better and safer headphones while you run, then you need to check out oladance. The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

Mar 22, 2023

There's a lot of content for new runners just getting started and of course a ton of books, videos, etc for experienced runners trying to break through plateaus and achieve that final 5-10%. But, what about those of you in the middle? Not completely new to running, but certainly nowhere near your potential with a ton left to learn. Well, today's an episode for you. Coach Jeff is going to analyze the training of Mike Boiling and help answer some of the most difficult questions like… How to prevent information overload How to train optimally when your fitness and paces are changing so rapidly How to know when it's time or you're ready to increase your volume or intensity Ready for another awesome lesson? Let's get to it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Did you know that you're likely to sweat as much, if not more, in the winter than in the summer? That's because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it's harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way. Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste. That's why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect .

Mar 17, 2023

Antibiotics. We've all likely taken them at some point to fight off a lingering sickness or to help control more serious infections like strep throat, ear infections or bladder infections. But, did you know that antibiotics might also negatively impact your running? In fact, taking antibiotics is often unknowingly the cause of poor race and training results. Now, this doesn't mean you shouldn't be using antibiotics. You should always listen to your doctor. However, it does mean that you should be aware of what potential changes to your training and racing schedule you might need to make when taking them. In today's episode, Coach Ruiari and Dylan are going to discuss what you need to look out for when taking antibiotics and how to safely modify your training should you need them. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30% Oladance If you're looking for better and safer headphones while you run, then you need to check out oladance. The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/ RTTT and use the code TOP to save 20% on your purchase.

Mar 15, 2023

Are you getting high-quality sleep on a nightly basis? If you're one of the 67% of Americans that report frequent sleep issues, perhaps, you're not but you're looking for answers. In this episode of the Run To The Top Podcast, sleep expert Matt Gallant from BOptimizers joins the show to discuss: lifestyle and environmental factors that prevent a good night's sleep daily protocols you can adopt to course correct and sleep better research around why improving sleep quality is the most important biological optimizer how runners specifically benefit from improved sleep quality tracking sleep cycles and why all sleep isn't created equal If you're curious about the state of sleep research and the simple, actionable steps you can take to dramatically improve your sleep quality (as well as the quality of your training and recovery), tune into this episode! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. BiOptimzers Stress is a common factor that affects everyone in today's fast-paced world, leading to various health issues, including heart problems, inflammation, obesity, and mental illness. While most people focus on finding relief through meditation or trips to the spa, what if the root cause of stress is actually a deficiency in a key nutrient? Introducing Magnesium Breakthrough, the ultimate magnesium supplement that offers the full spectrum of all seven types of magnesium, specially formulated to reach every tissue in your body for maximum health benefits. This one-of-a-kind product is designed to reverse low levels of magnesium, which could be causing a multitude of health problems. But what sets Magnesium Breakthrough apart is its ability to impact the release of stress hormones, like cortisol, and block the activity of more stimulating neurotransmitters, leading to a more peaceful and resting state. This means that this supplement acts like a brake on your body's nervous system, helping to calm and soothe, promoting a better quality of life. If you're interested to see just how much Magnesium can help, simply go to magbreakthrough.com/runtothetop and use the code Run10. And for a limited time if you buy 3 bottles you can get exciting Gifts with Purchases like Blue light-blocking glasses and more! AG1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Mar 10, 2023

Do you ever wonder why some runners are better at shorter distances while others are far more suited to longer distances? Well, a lot of this has to do with the type of muscle fibers you're predisposed to having. But, what many runners don't know is that there are ways to train to specifically target certain muscle fiber types and thus improve our weaknesses. In today's episode, Coach Andie is going to take an in-depth look at muscle fibers to better understand how they influence your training. You'll learn what the different muscle fiber types are and what they do and how to specifically target each in your training. Now, don't worry, you don't need a science degree to follow along, she'll keep it simple. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Delta G Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they've developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes. The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag Plus, use the code RTT20 when you do and you can save 20% on any purchase you make. Mobility Wall We all know how important foam rolling is for staying injury-free and just plain feeling better for every run. But, let's face it, many of us skip it because clearing out space on the floor feels like too much work, the pressure is too painful and difficult to control, or you can't seem to hit the right spots. That's why I was so amazed when I saw the door-mounted foam roller from Mobility Wall. The Mobility Wall device mounts to your doorframe in just a few seconds and is easy to move up and down the frame in just a few seconds. Not only does this get you off the ground and ready to foam roll in just a few seconds, it also allows you to easily hit muscles in your neck and shoulders that aren't possible with a traditional foam roller. Even better, because you're off the ground, you don't have to control gravity to adjust the pressure. You simply use upward and inward pressure, which is much easier to control. The days of painful foam rolling are over. If you've been wanting to get more consistent with your injury-prevention work this year, the Mobility Wall foam roller will be a game changer. I can't believe how much more I've been foam rolling since I started using it. Plus, we've got a special offer for you. Just go to mobilitywall.com/RTTT or enter RTTT at checkout for 20% off your first order. Plus, it comes with a free app that gives you video instructions on exactly how to hit every area.

Mar 8, 2023

Learning how to properly fuel before and after your runs can be a tricky piece of the running puzzle to figure out since there's no one correct answer for everyone. It's no surprise then that some of the most common questions we receive on our social channels and over email involve fueling for training. In today's episode, we're going to have our team of coaches give you the answers to some of the questions we've received about fueling before and after runs. Our coaches will help you figure out… The best way to approach fueling before super early runs Whether glycogen depleted runs should be a part of your training How to properly fuel for double workout days How to ensure you get enough calories in on long run days What to focus on after your runs in terms of fueling Any special modifications you need to make on long run days And finally, what being hungry all the time or at night means If you've ever had questions about your pre or post run fueling practices, you're going to love this episode. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimzers Sleep If you struggle to get to sleep or stay asleep all night, then you're going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night's sleep on demand You'll fall asleep in minutes and you'll stay asleep throughout the night. For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Mar 3, 2023

While you might not have been able to join is in-person for our first in-person retreat of 2023, Coach Andie and Coach Michael talk in-depth about some of the biggest lessons both our attendees and coaches experienced over the 4-day weekend. You'll learn… Why you are not as "slow" as you think How your form is better than you realize That you're not weird if you love running! (maybe a little) How not to underestimate yourself Why connection and camaraderie have greater impacts than we expect Along the way, they'll discuss super shoes, the marathon trials, USATF scandals and more. This is a fun conversation and inside peak at what our running retreats are like. You're going to love it and learn a lot! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30% Ned Chai Shuteye Chai is a latte for sleep that combines adaptogens, aminos, functional mushrooms, and magnesium wrapped in a heavenly masala chai-inspired spiced body. Specifically, ingredients such as chaga, reishi, and ashwagandha help calm your central nervous system, which we know is always elevated from training, family and work stress, and too much screen time. If you're looking for a delicious way to feel more relaxed and calm before you go to bed and get more quality sleep, discover how Shuteye Chai can revolutionize your sleep and get 15% off with code RTTT.

Mar 1, 2023

Why does it make sense to Ethiopian runners to get up at 3am to run up and down a hill? Who would choose to train on almost impossibly steep and rocky terrain, in hyena territory? And how come Ethiopian men hold six of the top ten fastest marathon times ever? Michael Crawley spent fifteen months in Ethiopia training alongside (and sometimes a fair way behind) runners at all levels of the sport, from night watchmen hoping to change their lives to world class marathon runners, in order to answer these questions. In this episode of the Run To the Top Podcast, we dig into the insights from his experiences and learn how they can apply to athletes at all stages of their running journey Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. BiOptimzers Stress is a common factor that affects everyone in today's fast-paced world, leading to various health issues, including heart problems, inflammation, obesity, and mental illness. While most people focus on finding relief through meditation or trips to the spa, what if the root cause of stress is actually a deficiency in a key nutrient? Introducing Magnesium Breakthrough, the ultimate magnesium supplement that offers the full spectrum of all seven types of magnesium, specially formulated to reach every tissue in your body for maximum health benefits. This one-of-a-kind product is designed to reverse low levels of magnesium, which could be causing a multitude of health problems. But what sets Magnesium Breakthrough apart is its ability to impact the release of stress hormones, like cortisol, and block the activity of more stimulating neurotransmitters, leading to a more peaceful and resting state. This means that this supplement acts like a brake on your body's nervous system, helping to calm and soothe, promoting a better quality of life. If you're interested to see just how much Magnesium can help, simply go to magbreakthrough.com/runtothetop and use the code Run10. And for a limited time if you buy 3 bottles you can get exciting Gifts with Purchases like Blue light-blocking glasses and more! AG1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Feb 24, 2023

One of the most difficult concepts to master as a runner is that you don't need to be running faster, longer or harder every time out to improve. In fact, sometimes running just below or slower than your potential in workouts leads to more consistent improvement. In this week's episode, Coach Jeff is going to discuss the science about why this is so you can fully understand the concept and apply it to your running. Download the Visual Guide Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mobility Wall We all know how important foam rolling is for staying injury-free and just plain feeling better for every run. But, let's face it, many of us skip it because clearing out space on the floor feels like too much work, the pressure is too painful and difficult to control, or you can't seem to hit the right spots. That's why I was so amazed when I saw the door-mounted foam roller from Mobility Wall. The Mobility Wall device mounts to your doorframe in just a few seconds and is easy to move up and down the frame in just a few seconds. Not only does this get you off the ground and ready to foam roll in just a few seconds, it also allows you to easily hit muscles in your neck and shoulders that aren't possible with a traditional foam roller. Even better, because you're off the ground, you don't have to control gravity to adjust the pressure. You simply use upward and inward pressure, which is much easier to control. The days of painful foam rolling are over. If you've been wanting to get more consistent with your injury-prevention work this year, the Mobility Wall foam roller will be a game changer. I can't believe how much more I've been foam rolling since I started using it. Plus, we've got a special offer for you. Just go to mobilitywall.com/RTTT or enter RTTT at checkout for 20% off your first order. Plus, it comes with a free app that gives you video instructions on exactly how to hit every area. Delta G Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they've developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes. The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag Plus, use the code RTT20 when you do and you can save 20% on any purchase you make.

Feb 22, 2023

Did you train "harder than ever" for your last race and still come up short? Are you a masters runner who feels like your times are going in the wrong direction and you need to "right the ship"? That's what Russel was feeling after his last marathon, where he trained harder than ever, but still came up short. In this episode of Training Plan Rescue, Coach Michael digs deep into Russell's plan to give coaching guidance on some of the mistakes he may have made with his mileage, the intensity of his long runs, and his training paces. Make sure you listen to this one with a notebook in hand, because you're going to want to take a lot of notes! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Lagoon Countless research studies have shown that pillow selection can have a dramatic impact on sleep quality. For example, a systematic review of ergonomic sleep data demonstrated that selecting a pillow based on your sleep position (on your back or on your side) dramatically improved sleep quality and reduced spinal pain. That's why we love the pillows designed by Lagoon. Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. LMNT Did you know that you're likely to sweat as much, if not more, in the winter than in the summer? That's because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it's harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way. Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste. That's why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect .

Feb 17, 2023

Periodization is one of the most important training concepts that helps runners break through plateaus. Once you stop training race-to-race and focus on how all your seasons fit together, huge breakthroughs can happen. In today's show, Coach Ruairi and Coach Dylan are going to help define what periodization is and go over the two most popular approaches so you can learn how it can benefit you at any race distance. If you've been stuck in a plateau with your training or racing, this will be an awesome listen! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Elo Health Finding the right supplements at the right dosages specifically for your needs isn't easy. That's why we love Elo Health. Elo uses a combination of at-home blood biomarker testing, Apple Health data, and Dietitian support to determine exactly the right supplements just for you. Your custom supplements are delivered straight to your door every month, divided into convenient daily packets and evolve as your biomarkers and health data change. If you'd like to give Elo a try, you can get a free blood biomarker test (a $200 value) by going to elo.health and entering code RTTT. Ned Chai Shuteye Chai is a latte for sleep that combines adaptogens, aminos, functional mushrooms, and magnesium wrapped in a heavenly masala chai-inspired spiced body. Specifically, ingredients such as chaga, reishi, and ashwagandha help calm your central nervous system, which we know is always elevated from training, family and work stress, and too much screen time. If you're looking for a delicious way to feel more relaxed and calm before you go to bed and get more quality sleep, discover how Shuteye Chai can revolutionize your sleep and get 15% off with code RTTT. Go to helloned.com/RTTT or enter code RTTT at checkout.

Feb 15, 2023

Have you ever been curious about hearing from the families of Olympic-level endurance athletes? Perhaps, you've been curious about the roles they played, the support they provided, and the insights they have from being so close to the athletes? Well in this conversation with Nancy and Elizabeth Jorgensen, you're getting just that. Nancy and Elizabeth recently wrote a book time lining and reflecting on Professional Triathlete Gwen Jorgensen's rise from intrinsically inspired kid athlete to gold medal winner at the 2016 Rio Olympic Games. In this episode we talk about the themes of: personal discovery risk-taking goal-setting team-building You'll enjoy and gain value for your own endurance sports journey regardless of whether you are at the level of Gwen, a weekend warrior, or someone just getting their start in road running or triathlons. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. BiOptimizers Sleep If you struggle to get to sleep or stay asleep all night, then you're going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night's sleep on demand You'll fall asleep in minutes and you'll stay asleep throughout the night. For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. Athletic Greens If you're someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious. One scoop of AG1 contains 75 bioavailable vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more. If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt .

Feb 10, 2023

The marathon isn't just a physical beast, it's also a mental battle against yourself. A lot of races can be lost in the last 10k simply because we aren't mentally prepared. On this week's Coach Chat we cover the mental side of racing and go over 9 tips you can use to stay mentally engaged when the pain starts to set in. After listening, you'll be ready to master the last 10k mentally and a PR might just be on the horizon! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mobility Wall We all know how important foam rolling is for staying injury-free and just plain feeling better for every run. But, let's face it, many of us skip it because clearing out space on the floor feels like too much work, the pressure is too painful and difficult to control, or you can't seem to hit the right spots. That's why I was so amazed when I saw the door-mounted foam roller from Mobility Wall. The Mobility Wall device mounts to your doorframe in just a few seconds and is easy to move up and down the frame in just a few seconds. Not only does this get you off the ground and ready to foam roll in just a few seconds, it also allows you to easily hit muscles in your neck and shoulders that aren't possible with a traditional foam roller. Even better, because you're off the ground, you don't have to control gravity to adjust the pressure. You simply use upward and inward pressure, which is much easier to control. The days of painful foam rolling are over. If you've been wanting to get more consistent with your injury-prevention work this year, the Mobility Wall foam roller will be a game changer. I can't believe how much more I've been foam rolling since I started using it. Plus, we've got a special offer for you. Just go to mobilitywall.com/RTTT or enter RTTT at checkout for 20% off your first order. Plus, it comes with a free app that gives you video instructions on exactly how to hit every area. Lagoon Countless research studies have shown that pillow selection can have a dramatic impact on sleep quality. For example, a systematic review of ergonomic sleep data demonstrated that selecting a pillow based on your sleep position (on your back or on your side) dramatically improved sleep quality and reduced spinal pain. Likewise, research has shown that pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject's height. Multiple studies have also shown that pillow stuffing that can keep you cool throughout the night leads to much better deep sleep outcomes. That's why we love the pillows designed by Lagoon. Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Feb 8, 2023

For those who have ever thought they were too old or too unfit to compete in endurance sports, listen to this conversation with Hilary Topper. Growing up and even well into adulthood, Hilary did not consider herself an athlete. But in her late 40s, she decided to get into running. Fast forward a decade and she's completed numerous road races and triathlons, started virtual endurance teams and communities, maintained an inspirational blog on all these topics, and written a book going through all the details of her journey and offering advice to fellow runners and those just starting out in our sport looking for a similar roadmap. In this episode you'll learn: How we can make the running community more accessible and interesting to middle and back of the pack endurance athletes How to maintain a positive attitude and growth mindset in the face of adversity, especially when you're starting a new venture or hobby like running How to make your running journey an especially rewarding one by fostering community and teamwork Recommendations to make your running practice sustainable for months, years, even decades Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT: Maintaining healthy electrolyte levels is not only important for your run, but your recovery and overall health as well. That's why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal, go to drinkLMNT.com/runnersconnect . BiOptimizers: If you struggle to get to sleep or stay asleep all night, then you're going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night's sleep on demand For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop. In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. Athletic Greens: If you're someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious. One scoop of AG1 contains 75 bioavailable vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more. If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt .

Feb 3, 2023

On today's coach chat podcast episode, we're going to hear from RunnersConnect head coach Michael Hammond about the common struggles our athletes are facing right now and how we're helping them overcome them. We've always felt the group atmosphere is part of what sets us apart from most training plans - even other customized ones. As an athlete, sometimes it's just nice to know that others are struggling with the same issues as you are or are having the same fears and apprehensions at the same time during a training cycle. When a workout or long run feels harder than you think it should have, it's nice to confirm with other runners that you're not alone and it's part of the process or how you should feel. So, today Coach Michael is going to give you an inside look at some of the winter running struggles many of our athletes are facing and how you can overcome them too! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Ned Chai Shuteye Chai is a latte for sleep that combines adaptogens, aminos, functional mushrooms, and magnesium wrapped in a heavenly masala chai-inspired spiced body. Specifically, ingredients such as chaga, reishi, and ashwagandha help calm your central nervous system, which we know is always elevated from training, family and work stress, and too much screen time. If you're looking for a delicious way to feel more relaxed and calm before you go to bed and get more quality sleep, discover how Shuteye Chai can revolutionize your sleep and get 15% off with code RTTT. Go to helloned.com/RTTT or enter code RTTT at checkout. Delta G Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they've developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes. The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag Plus, use the code RTT20 when you do and you can save 20% on any purchase you make.

Feb 1, 2023

It's the beginning of February and that means most of us are in the midst of our training for spring races. With races still a few months away, and the training starting to get difficult, this is a great time to start thinking about the mental component to your training and racing. Mental training is often overlooked as we focus so much of our attention on the physical aspects of our workouts. But, being mentally strong and knowing how to overcome the mental challenges that every race and training plan present is a critical piece to your success. So, today you'll hear from some of our best guests we've had on the podcast over the last few years on mental training. You'll learn… How to improve your confidence How to deal with bad things happening on race day Learning to push through pain Mental training techniques you can use in training to improve your mental toughness. For those of you who are RunnersConnect members and want more on mental training, be sure to check out the Mental Training Summit inside the Courses section of your training plan. If you're not a member and want to check it out, here is the link to learn more about the mental summit: Get Unlimited Access to 15 Psychologists, Therapists, and Expert Interviews (and more) This is the perfect episode for those of you training for spring races. We hope you enjoy! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. BiOptimzers Sleep If you struggle to get to sleep or stay asleep all night, then you're going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night's sleep on demand You'll fall asleep in minutes and you'll stay asleep throughout the night. For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

Jan 27, 2023

Not including proper progression in your strength routines is one of the biggest reasons you may still be getting injured despite performing injury prevention routines and why your progress may have stalled. In today's episode, Coach Jeff is going to help you fix this by… Explaining what progression is and why it's important The different ways you can add-in progressive overload to your training Walk you through a 4-phase progression you can implement in your training today. If you're not currently implementing progression into your strength training, this is a must listen! To make it easier for you to implement, Get your FREE copy of Strength Progression PDF now. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Mobility Wall We all know how important foam rolling is for staying injury-free and just plain feeling better for every run. But, let's face it, many of us skip it because clearing out space on the floor feels like too much work, the pressure is too painful and difficult to control, or you can't seem to hit the right spots. That's why I was so amazed when I saw the door-mounted foam roller from Mobility Wall. The Mobility Wall device mounts to your doorframe in just a few seconds and is easy to move up and down the frame in just a few seconds. Not only does this get you off the ground and ready to foam roll in just a few seconds, it also allows you to easily hit muscles in your neck and shoulders that aren't possible with a traditional foam roller. Even better, because you're off the ground, you don't have to control gravity to adjust the pressure. You simply use upward and inward pressure, which is much easier to control. The days of painful foam rolling are over. If you've been wanting to get more consistent with your injury-prevention work this year, the Mobility Wall foam roller will be a game changer. I can't believe how much more I've been foam rolling since I started using it. Plus, we've got a special offer for you. Just go to mobilitywall.com/RTTT or enter RTTT at checkout for 20% off your first order. Plus, it comes with a free app that gives you video instructions on exactly how to hit every area. Lagoon Pillow Countless research studies have shown that pillow selection can have a dramatic impact on sleep quality. For example, a systematic review of ergonomic sleep data demonstrated that selecting a pillow based on your sleep position (on your back or on your side) dramatically improved sleep quality and reduced spinal pain. Likewise, research has shown that pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject's height. Multiple studies have also shown that pillow stuffing that can keep you cool throughout the night leads to much better deep sleep outcomes. That's why we love the pillows designed by Lagoon. Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Jan 25, 2023

Angelo Poli is a Transformation Specialist and the creator of the MetPro system, an advanced methodology that analyzes a person's specific response to diet and activity, and adjusts based on their personal needs and goals. In this week's episode, you'll learn more about: the relationship between diet metabolism and running fitness lifestyle evaluation and actionable strategies you can take to master your nutrition and truly meet your running goals how the process of metabolic profiling can help you reach your transformation goals as a runner when and why it makes sense to have a personalized nutrition coach in your running journey Have you ever heard of metabolic profiling before? Let us know in the comments! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Elo Health: Finding the right supplements at the right dosages specifically for your needs isn't easy. That's why we love Elo Health. Elo uses a combination of at-home blood biomarker testing, Apple Health data, and Dietitian support to determine exactly the right supplements just for you. Once you have your results, they set you up with a registered dietician to go over your results and explain what each biomarker means. Then they'll go over the scientific literature behind each supplement they recommend based on your personal health markers. Your custom supplements are delivered straight to your door every month, divided into convenient daily packets and evolve as your biomarkers and health data change. If you'd like to give Elo a try, you can get a free blood biomarker test (a $200 value) by going to elo.health and entering code RTTT. LMNT: LMNT is loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. They are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you go to drinkLMNT.com/runnersconnect .

Jan 20, 2023

Many of us enjoy nothing more than a cold beer on a hot day or a strong drink after a long work shift. However, what impact, if any, does this have on our training and racing goals? Obviously, you're not drinking beers before you run, so is there any detriment? The research and answers may surprise you. In today's uptempo talk, Coach Dylan and Coach Ruairi are going to dive into the pros and cons of alcohol consumption on your running and even discuss the beer mile along the way. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: CollaGenius: Adding collagen to your daily recovery routine can dramatically improve your recovery and ability to stay healthy. If you want to try collagen yourself, our recommendation is CollaGenius because it contains an efficacious dose at 2.5g of collagen with no added fillers or proprietary blends. If you're interested in trying it out, head to nootopia.com/runtothetopgenius and user code run10 during checkout to save 10 percent. Oladance: If you're looking for better and safer headphones while you run, then you need to check out Oladance. Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe. To help out, we've locked in a special deal with Oladance for Runners Connect listeners. Just visit oladance.com/RTTT and use code RTTT to save 20% on your purchase.

Jan 18, 2023

Nick ran cross country in high school, setting a 5k PR of 17:49 way back in 2005. But in 2012 he developed a severe case of achilles tendonitis which caused him to hang up the racing shoes for almost 10 years! Now he's back to training - but he's having some trouble. Some injuries, overly intense workouts, and in general he doesn't feel like he's quite on track to reach his goals. What could be behind the present difficulty? We have some ideas! On this weeks Training Plan Rescue, Coach Michael covers: How to effectively come back from a big running hiatus If and when you should emulate what the pro runners do We'll set Nick up for success moving forward. Anyone had similar difficulties as Nick? Let us know in the comments! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: CollaGenius: Adding collagen to your daily recovery routine can dramatically improve your recovery and ability to stay healthy. If you want to try collagen yourself, our recommendation is CollaGenius because it contains an efficacious dose at 2.5g of collagen with no added fillers or proprietary blends. If you're interested in trying it out, head to nootopia.com/runtothetopgenius and user code run10 during checkout to save 10 percent. Oladance: If you're looking for better and safer headphones while you run, then you need to check out Oladance. Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe. To help out, we've locked in a special deal with Oladance for Runners Connect listeners. Just visit oladance.com/RTTT and use code RTTT to save 20% on your purchase.

Jan 13, 2023

Do you have a goal time you've been eyeing but aren't sure if and when it will be attainable? Or are you fairly new to running and wondering what to expect from your rate of improvement? This is a fairly common question and the short answer is, it depends. In today's episode, we'll help you… Determine how much you should expect to improve race to race Understand the factors to consider when it comes to getting faster. The specific things you can work on to ensure you maximize your potential through the year Want more? Download your FREE Improvement Performance Calculator now . Enjoy the chat today and of course, let us know if you have any questions of your own on any of our social media channels. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT LMNT is loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. They are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you go to drinkLMNT.com/runnersconnect. Lagoon Sleep Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. If you want to see the dramatic effect a pillow designed just for you can be, head to lagoonsleep.com/top. Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.

Jan 11, 2023

There's no doubt that winter running can be some of the most difficult months of training, especially if you have a big race coming up in April or May and you have to be focused on getting in the work. Motivation fades when every run requires dressing in 10lbs of gear and braving the elements or constantly fretting about how to adapt yet another workout for the ice and snow. That's why in today's podcast roundup, we're going to help teach you everything we've learned over the past 10 years about training in winter conditions. And no, these are just another round of "wear layers" type of tips (although we do recommend this). Instead, we're going to hear from some experts on exactly how to adapt your workouts, stay motivated, and make sure your spring race is your best yet, whatever mother nature throws at you this weekend. Grab your free download of our Treadmill Guide for Runners now! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimizers Most magnesium supplements fail because they are synthetic and only contain one or two forms of magnesium, which is simply not enough. The reason Magnesium Breakthrough from BiOptimizers is so effective is because it's the only organic full-spectrum magnesium supplement that includes 7 unique forms of magnesium all in each pill. By making Magnesium Breakthrough part of your daily routine, you'll be fully rested, recharged, and ready to crush all your New Year's resolutions. For an exclusive offer for Run to the Top listeners go magbreakthrough.com/runtothetop In addition to the 10% discount you get by using promo code run10, you will unlock a special gift with purchase - for a limited time only. Elo Health Finding the right supplements at the right dosages specifically for your needs isn't easy. That's why we love Elo Health. Elo uses a combination of at-home blood biomarker testing, Apple Health data, and Dietitian support to determine exactly the right supplements just for you. Once you have your results, they set you up with a registered dietician to go over your results and explain what each biomarker means. Then they'll go over the scientific literature behind each supplement they recommend based on your personal health markers. Your custom supplements are delivered straight to your door every month, divided into convenient daily packets and evolve as your biomarkers and health data change. If you'd like to give Elo a try, you can get a free blood biomarker test (a $200 value) by going to elo.health and entering code RTTT.

Jan 4, 2023

Welcome to our coach chat this week and our first podcast of the new year. As we all try to get our 2023 started off on the right track, one of the first things we start to think about is tracking towards our goals. As any good coach will tell you, one of the most critical pieces to achieving any goal you set for yourself is tracking your progress along the way. Unfortunately, many runners are not aware that they are often too concerned with the wrong metrics in their training. The result is often frustration, stagnant race results, and injuries. So, today we're going to go over a couple of common metrics many runners put too much focus on and how you can shift your mindset should you fall victim to these familiar pitfalls. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Collagenius: Collagen peptides are one of the latest supplements to take the running world by storm in our never-ending quest to improve recovery. With strong collagen levels, your body will better handle the pounding that comes with running so many miles. If you want to try collagen yourself, our recommendation is CollaGenius because it contains an efficacious dose at 2.5g of collagen with no added fillers or proprietary blends. If you're interested in trying it out, head to nootopia.com/runtothetopgenius and use run10 during checkout to save 10% off your next order Oladance: If you're looking for better and safer headphones while you run, then you need to check out Oladance. Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe. To help out, we've locked in a special deal with Oladance for Runners Connect listeners. Just visit oladance.com/RTTT and use code RTTT to save 20% on your purchase.

Dec 28, 2022

When it comes to executing workouts, understanding aspects like pace, distance, and duration might already be at the top of your mind. But how much thought have you given to the importance of the rest intervals in your workouts? Can you distinguish between what you need for something like a neuromuscular-based workout versus the rest you need for threshold intervals? Come to think of it, you might have other questions too. Like on those days where things aren't clicking, does it make sense to stop a workout? And if so, when is it prudent to move it to the next day? Well, this is another episode of Run To The Top with RunnersConnect coaches Dylan Belles and Ruari Moynihan discussing the appropriate rest intervals and rest paces associated with 5 paces and intensities and the questions of when you should stop a workout and if and when you should consider moving these workouts to another day. Tune in to hear their discussion. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Oladance: If you're looking for better and safer headphones while you run, then you need to check out Oladance. Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe. To help out, we've locked in a special deal with Oladance for Runners Connect listeners. Just visit oladance.com/RTTT and use code RTTT to save 20% on your purchase. Metpro: MetPro is a world-renowned concierge nutrition, fitness & lifestyle coaching company. Using Metabolic Profiling, MetPro team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Run to the Top listeners receive a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert. To claim this offer head to metpro.co/rttt

Dec 21, 2022

What are your thoughts on exogenous ketones? Are you familiar? Are you wondering what they have to do with running? Well, in this episode you are in for a treat. Brian McMahon, runner and Chief Strategy Officer at deltaG - a company that makes exogenous ketones - joins Run To The Top to talk about what ketones are, the difference between options out there on the market for runners (particularly, the difference between ketone "esters" and "salts"), their benefits for running performance, recovery, and even day to day life, recommended programs for usage, and much more. If you're curious to learn more about ways that you can sustainably and optimally fuel your body during prolonged exercise and tough training blocks, this episode is for you. In addition to the science of ketones, Brian and I do a deep dive into the history of its development and usage in military and endurance sports environments, and talk a bit as well about what the next few years could look like for its adoption in the running community. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: P3OM: If you've struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues. As always, the quality and type of probiotic supplement you take can have a huge impact on its effectiveness. That's why we recommend P3-OM probiotics. P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages. This strain is also proteolytic , meaning it is maintainable in the human digestive system and it doesn't require refrigeration. It's a secret weapon for upgrading your immunity and protection against bad bacteria. If you're interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and using code code run10. Oladance: If you're looking for better and safer headphones while you run, then you need to check out Oladance. Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe. To help out, we've locked in a special deal with Oladance for Runners Connect listeners. Just visit oladance.com/RTTT and use code RTTT to save 20% on your purchase.

Dec 14, 2022

We've put together some of the best interviews we've conducted over the past 6 years from masters coaches, researchers and high-performing athletes to help you better understand the benefits of strength training in any running program. In this interview… We'll dispel some of the myths out there around strength training Look at what the academic research says about its applicability to running Help you understand the types of strength training you should be doing Plus, how often you should be doing it, what progression should look like in this area, and more. And the best part is, in this podcast we're boiling everything down to just the best advice and words of wisdom. So, if you're ready to learn how to make the most of strength training for your running performance, today's interview round-up is just what you need! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimizers: If you're looking to try enzymes to help with your digestive issues, we recommend Masszymes by BiOptimizers. It's a best-in-class supplement loaded with full spectrum enzymes for digesting proteins, starches, sugars, fibers, and fats. Taking Masszymes daily helps top off your enzyme levels and replace the enzymes your body is no longer producing. After you start taking Masszymes, you may notice that you no longer feel bloated after meals and it will help you absorb more nutrients. Just head to masszymes.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase. Elo Health: When it comes to supplements, it can sometimes feel overwhelming to figure out exactly what you need and what is going to help you the most. Elo finds the right supplements by taking into account your blood biomarker values, health history, and fitness goals to determine the optimal supplement formulation just for you. The biomarker test is shipped right to your door and is simple and easy to take at home. Once you send it back, they analyze your blood biomarkers. You'll get a full panel profile of your deficiencies, strengths and levels that need to be improved. Once you have your results, they set you up with a registered dietician to go over your results and explain what each biomarker means. Then your custom supplements are delivered straight to your door every month, divided into convenient daily packets and evolve as your biomarkers and health data change. If you'd like to give Elo a try, you can get a free blood biomarker test (a $200 value) by going to elo.health and entering code RTTT.

Dec 7, 2022

Do you have great results at shorter distances like the 5k and 10k, but can't run equivalent times for longer races like the HM and Marathon? That's the problem Aliisa Laurie has dealt with her last few marathons. Alissa has posted impressive times at shorter distances, but through a combination of training errors and injuries has fallen short of her potential in the marathon. Listen in to Coach Michael's analysis of Alissa's current strategy and execution, as well as his suggestions for Alissa's future marathon training blocks when it comes to approaching long runs, easy days, workout selection, strength building, and injury prevention. Download your FREE Hip Strengthening Exercises Guide Now! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: P3-OM: If you've struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues. As always, the quality and type of probiotic supplement you take can have a huge impact on its effectiveness. That's why we recommend P3-OM probiotics. P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages. This strain is also proteolytic , meaning it is maintainable in the human digestive system and it doesn't require refrigeration. It's a secret weapon for upgrading your immunity and protection against bad bacteria. If you're interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and using code code run10. LMNT: LMNT is the hydration solution designed with athletes and everyone who sweats in mind. LMNT comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect .

Nov 30, 2022

How many times have you been in a training run or race environment where issues like nausea, bloating, or cramping have interrupted performance? Or how often have you tried to experiment with the latest drink mixes, gels, and bars only to find yourself back at square one wondering what will keep you properly fueled and focused on the task at hand during prolonged exercise? Personally, I've lost count of how many times gut distress and nutrition choices were the limiting factors on my performance in these scenarios. And that's why I'm excited to have Robert Wilson, a professor of exercise science and registered dietitian on the podcast today. Robert wrote a book a few years ago called "The Athlete's Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress". In this interview, we use his research to talk about the sources and remedies for common gut distress issues that runners face. We dive deep into the nutritional strategies that runners can implement to execute their most important, challenging runs in training and on race day. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Kion: Kion Aminos is backed by over 20 years of clinical research, has the highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with all-natural flavors. If you want to naturally boost energy, build lean muscle, and enhance athletic recovery you need to get Kion Aminos. To save 20% on monthly deliveries and 10% on one-time purchases, go to getkion.com/runtothetop to get the fundamental supplement for fitness, Kion Aminos. Amino Company: Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal from AminoCo a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%.

Nov 23, 2022

Extending beyond normal sleep and nutrition routines, have you ever wondered about alternative recovery methods? Maybe you've had conversations with family and friends about Eastern Medicine, novel medical procedures, a new technology or something else along those lines and you've wondered: could this help my running? Well this episode of Run to the Top is another Up Tempo Talk with RunnersConnect coaches Dylan Belles and Ruari Moynihan discussing 5 alternative ways to recover from running workouts, some of the science behind these practices, as well as insights from their personal experiences with these tools and procedures. Tune in to hear their discussion around acupuncture, platelet rich plasma procedures, sauna, cryotherapy, and compression garments. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimizers: Their Industry-leading magnesium supplement is organic and contains all 7 forms of magnesium, which helps you sleep better and reduce stress. BiOptimizers - are having a Black Friday special offer from November 21st to 29th. You can get Magnesium Breakthrough and all of BiOptimizers best in class products with 25% off! Do it while supplies last and don't miss the November 29th deadline. Go to bioptimizers.com/runtothetop and enter code run10 at checkout to get 25% off any order. Amino Co: Whenever we research supplements, we take great care to look at all the ingredients to make sure they are scientifically-proven effective and that they are dosed in efficacious quantities. We love Amino Co supplements. Every product is backed by clinical research data you can examine for yourself. That's not something a lot of supplement companies can say. And as a special, limited offer until November 28th you can get 50% off any Amino Co supplement by heading to aminoco.com/rttt and use the code RC30 at checkout to save 50%. If you are listening to this episode after November 28th and you've missed this one-time sale opportunity, don't worry. You can still get 30% OFF at checkout when you use code RC30 at checkout.

Nov 16, 2022

For those of you who have been fans of RunnersConnect for some time now, you know that some of our favorite events of the year are our running retreats. It's truly amazing to get to spend 4-5 days with passionate runners - talking about running, exploring awesome trails, and learning together. Now, runners attend our retreats for a lot of different reasons - the chance to run in awesome places, all of the 1-on-1 coaching and learning, or even just to be surrounded by a group of likeminded people who love running. But, for us coaches they also serve a fantastic purpose. You see, although our running retreats are 100% focused on delivering a great experience to our attendees, we are also rewarded with the opportunity to learn and grow as coaches. Moreover, when we host a retreat, it further reinforces why I love what I do. Plus, I always glean new insights into what works, what doesn't and what runners like you experience. So, in today's show I want to go over 4 insights I gained from our retreats last year and how you can apply these lessons to your own training. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimizers: Their Industry-leading magnesium supplement is organic and contains all 7 forms of magnesium, which helps you sleep better and reduce stress. BiOptimizers - are having a Black Friday special offer from November 21st to 29th. You can get Magnesium Breakthrough and all of BiOptimizers best in class products with 25% off! Do it while supplies last and don't miss the November 29th deadline. Go to bioptimizers.com/runtothetop and enter code run10 at checkout to get 25% off any order. Amino Company: If you're looking for the best way to get motivated, improve performance and recovery, and increase focus for your post-run strength workouts, you'll love the new Perform from the Amino Company. Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increase muscle protein synthesis so you recover faster after the run. To learn more and give Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%.

Nov 9, 2022

What if you could actually run your best past age 40? And get fitter and stronger? We've put together some of the best interviews we've conducted over the past 10 years from masters coaches, researchers and record holders to help you better understand how to adapt your training as you age. We'll go over the mental obstacles we face as masters runners, from perhaps not being able to reach our previous best times to wondering what's our potential and overcoming the fear of injury. You'll also get specific workouts, training schedules, and strength schedules from some of the fastest and most accomplished masters runners in the world. So, if you're ready to learn how to make the most of your running as you age, today's interview round-up is just what you need! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Bioptimizers: Magnesium Breakthrough from Bioptimizers is an industry-leading, full-spectrum magnesium supplement that is organic and contains all 7 forms of magnesium to help you sleep better and reduce stress. BiOptimizers - are having a Black Friday special offer from November 21st to 29th. You can get Magnesium Breakthrough and all of BiOptimizers best in class products with 25% off! Just go to bioptimizers.com/runtothetop and enter code run10 to get 25% off any order. Amino Company: Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal from AminoCo a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Nov 2, 2022

We are back with another edition of Training Plan rescue. The feedback from the previous episode has been great and Coach Jeff is excited to take a deep dive into a listener's training plan this week to see what we can all learn and apply to our training. This week, we're looking at a training plan from Tim Ballard. Tim has been running for about 10 years and making good progress up until the last year or two. He's typically in the top of his age group at most races, but as he'll tell you, things have been slipping the last few races. Listen in to Coach Jeff's expert analysis of Tim's current strategy and execution, as well as his suggestions for Tim's future training blocks when it comes to approaching easy days, workout selection, recovery, and strength building. What is causing your running injuries? Findout through our Mobility and Strength Assessments That Pinpoint Your Injury Risk Try our free Running Pace Calculator that provides your race pace and easy and long run paces! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Kion: Kion Aminos is backed by over 20 years of clinical research, has the highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with all-natural flavors. If you want to naturally boost energy, build lean muscle, and enhance athletic recovery you need to get Kion Aminos. To save 20% on monthly deliveries and 10% on one-time purchases, go to getkion.com/runtothetop to get the fundamental supplement for fitness, Kion Aminos. LMNT: Maintaining healthy electrolyte levels is not only important for your run, but your recovery and overall health as well. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. LMNT is running a special deal where you can get a free sample pack with any order. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect.

Oct 26, 2022

What comes to mind when you think about "amino acids"? Are you incorporating them into your diet? Have you considered the performance and recovery benefits of amino acids for your running training? If not, you'll want to tune in to this episode where I chat with Angelo Keely, the Co-founder and CEO of Kion. You'll learn… About the importance of amino acids for body composition, fitness, and overall health. Understand why amino acids are fundamental for performance and recovery. Learn tactically when, where, and how runners can use amino acids to improve performance, recovery, and longevity. You'll get a lot from this discussion about the importance of amino acids from one of the leading experts in the field! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: P3-OM Probiotics If you've struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues. P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages. This strain is also proteolytic , meaning it is maintainable in the human digestive system and it doesn't require refrigeration. It's a secret weapon for upgrading your immunity and protection against bad bacteria. If you're interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and typing in coupon code run10. Mitopure from Timeline Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Oct 19, 2022

Do you ever notice fellow runners taking an interesting approach to a particular run or training block? Or using certain recovery tools or consuming certain drinks and foods in their quest to improve and reach peak performance? In any of these circumstances, maybe you've asked yourself: "Why do you runners do that?" Well, this episode of Run to the Top is another Up Tempo Talk with Runners Connect coaches Dylan Belles and Ruari Moynihan answering 3 of those burning questions. First, they address why runners drink beet juice and whether it's performance enhancing, then they tackle why runners do two-a-days and specifically why they double on their long run days, and finally they examine whether it's beneficial to schedule and execute back to back workout runs in a training block. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: CollaGenius: Adding collagen to your daily recovery routine can dramatically improve your recovery and ability to stay healthy. If you want to try collagen yourself, our recommendation is CollaGenius because it contains an efficacious dose at 2.5g of collagen with no added fillers or proprietary blends. If you're interested in trying it out, head to nootopia.com/runtothetopgenius and user code run10 during checkout to save 10 percent. NordVPN: Nord VPN allows you to change any device location to any country you want with a simple click of a button. It works for computers, tvs, tablets, phones, and streaming services so you can safely and securely watch events, shows, and movies exclusive to other parts of the world. If you want to give NordVPN a try, head to nordvpn.com/runtothetop to get a huge discount off your NordVPN Plan + 4 months for free!

Oct 12, 2022

What should I eat before I run? It's an age-old question faced by many runners both new to the sport and those who have been training seriously and are looking to fine tune their training diet. Unfortunately, this isn't a question with a simple answer. First, almost every runner will differ in terms of what works well for their stomach and the types of foods they prefer, both in terms of taste and any specific food sensitivities. Second, the amount of time you have before you run will play a big role in exactly what and how much you can eat. Finally, the type of run you're doing - easy, long, or fast workout - will change the energy demands you need and thus what types of foods will work best. But never fear, while there isn't a simple answer, today we're going to take you through a simple 3-step process to help you find the optimal foods for you to eat before every type of run. Plus, as a bonus, I'll get into the science of the best foods for recovery after every type of run. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: P3-OM and Timeline Nutrition First, P3-OM: One of the most exciting frontiers in athletic performance research is on the population of "good bacteria" in your stomach, often called probiotics. For those that are unfamiliar, probiotics are a combination of live beneficial bacteria and/or yeasts that naturally live in your body and that can be used to change or re-establish the intestinal flora and improve your health. Even more exciting for runners is that a lot of recent research has shown supplementing with probiotics can have a dramatic impact on performance. Specifically, probiotics have been shown to help reduce the risk of getting sick during tough training blocks by almost 50%, and they could also help prevent gastrointestinal problems like cramping, bloating, and diarrhea, both during training and racing. If you've struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues. As always, the quality and type of probiotic supplement you take can have a huge impact on its effectiveness. That's why we recommend P3-OM probiotics. P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages. This strain is also proteolytic , meaning it is maintainable in the human digestive system and it doesn't require refrigeration. It's a secret weapon for upgrading your immunity and protection against bad bacteria. If you're interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and typing in coupon code run10. And if you order it, and it's not everything you hoped for, their support team will give you all your money back, no questions asked. Just visit p3om.com/runtothetop to get a 10% discount with coupon code run10 Second, Timeline Nutrition: Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. My friends at Time-line Nutrition have introduced a product called Mitopure that is the ultimate tune-up for mitochondria. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. As we know, mitochondria are the energy generators at the heart of nearly every cell in our body, but new science is shedding light on just how critical mitochondria are to our health and performance. For example, researchers found that mitochondria sound the alarm when cells are exposed to stress or chemicals that could damage DNA. Plus, as we age, eat too much, and sit at our desks too much, our mitochondria deteriorate and our bodies suffer. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Mitopure comes in powder form to mix into your favorite smoothie, Protein Powder if you are looking for a great 1,2 punch of muscle support, or softgels. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Oct 5, 2022

Did you know we've been publishing interviews with some of the leading scientists, coaches, athletes and experts in the running world since 2011! That means we've had more than a decade of experts to learn from and to help you hone your training. That said, combing through podcast archives to find specific answers to your questions or the challenges you're feeling with in training now isn't always easy. That's why as one of our new formats for this show, we're going to be combining the best knowledge we've gained over the past decade plus into actionable audio lessons and guides on specific topics you need help with. Each episode will get in-depth on topics such as strength training, injury prevention, training for specific race distances, nutrition and more. And we'll do it using the best sound bites and actionable pieces of information from our years of interviews. With fall marathons on the horizon, this episode is going to cover everything involved in the marathon taper. From mileage and specific workouts to nutrition and race day prep. You're about to hear the best advice on every facet of the marathon taper so you nail your last three weeks of training and race day. Listen in! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Nord VPN and LMNT Nord VPN - As a huge fan of marathons and track and field, I love watching the biggest track events and marathons across the world. Unfortunately, finding reliable ways to watch these events can be a challenge. Most major track events and marathons are geo-restricted, meaning you can't watch them unless you live in a specific country. That's why I am such a huge fan of Nord VPN. Nord VPN allows you to change any device location to any country you want with a simple click of a button. It works for computers, tvs, tablets and phones. With Nord VPN I was able to watch all of the diamond league track races as well as major marathons like Boston, London and New York. Plus, it works for streaming services such as Netflix, so you can watch movies and shows exclusive to other parts of the world. Even better, if you're a frequent traveler or concerned about your internet security, using Nord VPN can help keep you safe from hackers and malicious sites when traveling. It's the price of a cup of coffee every month, a small price to pay for premium cyber-security and access to a vast amount of entertaining content from all over the world. If you want to give Nord VPN a try, head to nordvpn.com/runtothetop to get a Huge Discount off your NordVPN Plan + 4 months for free! Plus, It's completely risk free with Nord's 30 day money-back guarantee! LMNT - As the weather cools and you wear more clothes, you sweat more than you realize. Hydration is critical. But as an athlete, training effectively in these conditions requires more than just water. You need electrolytes too, especially because you sweat more as a runner. Electrolytes are charged minerals that conduct electricity to power your nervous system and help you balance fluid levels. The most important electrolytes for runners are sodium, potassium, and magnesium. Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Sep 28, 2022

We are excited to share with you the first rendition of our "training plan rescue" series where a listener sends us their busted training plan and our coaches rescue it. In this episode, our Head Coach Michael Hammond analyzes and offers recommendations on the training plan from a listener named Alex who has been aiming and falling short of his goal to break 3:40 in the marathon. You'll learn about the 3 big problems in Alex's current training plan as well as the 3 high-leverage changes he can make to run well under 3:40 off his training next cycle. You'll learn: The 3 big problems in Alex's current training plan The 3 high-leverage changes Alex can make to break 3:40 in his next training cycle Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Timeline and BiOptimizers 1. MassZymes from BiOptimizers If you're looking to try enzymes to help with your digestive issues, we recommend Masszymes by BiOptimizers. It's a best-in-class supplement loaded with full spectrum enzymes for digesting proteins, starches, sugars, fibers, and fats. MassZymes is a 17-enzyme full-spectrum formula with 5 different kinds of protease. Plus, it contains all of the key enzymes needed for optimal digestion. It also contains AstraZyme which is an all-natural, plant-derived compound that boosts amino acid absorption by 30-60 percent. Plus, as a Run to the Top fan, you save an additional 10%. Just head to masszymes.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase. Offer is valid while supplies last. 2. Mitopure from Timeline Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Sep 21, 2022

We have bittersweet news to share. This is the last episode hosted by Claire Bartholic! In this special, transition episode of the Run to the Top Podcast, Claire Bartholic bids farewell to listeners and welcomes new Host Finn Melanson. You will also hear from RunnersConnect Founder Jeff Gaudette who talks further about next steps for the podcast and the types of content listeners can expect from the show on a weekly and monthly basis. You'll learn: Why Claire is stepping down, what's next for her professionally, her favorite moments hosting the show, and how listeners can stay in touch All about the new Host Finn Melanson, his running and podcasting backgrounds, and how he'll work with RunnersConnect moving forward New content cadences and formats for the show moving forward Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: BiOptimizers and LMNT Magnesium Breakthrough product from Bi-optimizers Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training And when you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop to save up to 42% LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this fall. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this fall, head over to drinklmnt.com/runnersconnect .

Sep 14, 2022

Planning a destination race in a far away place has lots of challenges. International travel is even more stressful since there are so many details that you will have to figure out before you even set foot on the plane. To navigate the dos and don'ts of destination races, I'm speaking with Angie and Trevor Spencer, the duo in charge at Marathon Training Academy. Angie and Trevor love nothing more than a marathon or two in a far away land and they've come on the Run to the Top today to help you plan or even just dream about your next running adventure. You'll learn: what to take into account before you even register for the race, common pitfalls of international races, and what to plan for and what to pack in your suitcase So if you are taking a plane, train or automobile to your next big race, you don't want to miss this one. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MassZymes from BiOptimizers If you're looking to try enzymes to help with your digestive issues, we recommend Masszymes by BiOptimizers. It's a best-in-class supplement loaded with full spectrum enzymes for digesting proteins, starches, sugars, fibers, and fats. MassZymes is a 17-enzyme full-spectrum formula with 5 different kinds of protease. Plus, it contains all of the key enzymes needed for optimal digestion. It also contains AstraZyme which is an all-natural, plant-derived compound that boosts amino acid absorption by 30-60 percent. Plus, as a Run to the Top fan, you save an additional 10%. Just head to masszymes.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase. Offer is valid while supplies last. TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Sep 7, 2022

If you've been a runner long enough, some well meaning person will eventually ask you about your knees. Running is actually good for your knees, but if you're the one who's got knee pain on the run, that's not particularly comforting. So what can we do about this common injury in runners? Do we have to stop running completely? Thankfully, the answer is usually no. But there's a lot more to it than that. Physiotherapist and founder of the Run Smarter Series and Run SmarterPodcast Brodie Sharpe is here to talk about it. You'll learn: who is most likely to develop knee issues from running what we can do to prevent and treat running pain, and what most runners want to know, when you can get back to running again Even if you're one of the lucky runners who has never had knee pain, this conversation will help make sure you stay that way. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . MetPro This podcast is brought to you by MetPro , world-renowned concierge nutrition, fitness & lifestyle coaching company. Using Metabolic Profiling, MetPro team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. MetPro analyzes your individual metabolism to get a baseline to see exactly how your body is responding against a very specific set of variables. This means no cookie-cutter diets or formulas. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Run to the Top listeners receive a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert. To claim this offer head to metpro.co/rttt

Aug 31, 2022

Have you hit a plateau in your running? Despite doing all the right things, or most of the right things that you are supposed to be doing, you just seem stuck. Maybe it's because you're getting older and you think your better days are behind you. Maybe you need a new workout plan, a new coach, new shoes, or a new supplement to get you to the next level. Or perhaps you're just not finding the joy in your running like you used to. Elisabeth Scott is here to help you change that. On today's Run to the Top Podcast, Coach Claire brought back the head coach and founder of Running Explained to help you finally break through to the next level in your running. You'll learn: What you might be missing out on even if you think you're getting your training right Which aspects of your schedule might need to change and, Why consistency and patience are so important in not only your growth but determining if you are even in a plateau in the first place. Elisabeth is uniquely talented at making running concepts clear and accessible to everyone at every level and I'm delighted to have her back on the show. If you are feeling like you are running in circles with your running, this one's for you. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MassZymes from BiOptimizers If you're looking to try enzymes to help with your digestive issues, we recommend Masszymes by BiOptimizers. It's a best-in-class supplement loaded with full spectrum enzymes for digesting proteins, starches, sugars, fibers, and fats. MassZymes is a 17-enzyme full-spectrum formula with 5 different kinds of protease. Plus, it contains all of the key enzymes needed for optimal digestion. It also contains AstraZyme which is an all-natural, plant-derived compound that boosts amino acid absorption by 30-60 percent. Plus, as a Run to the Top fan, you save an additional 10%. Just head to masszymes.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase. Offer is valid while supplies last. TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Aug 24, 2022

All runners are not the same. Distance runners and sprinters really seem to be engaging in an entirely different sport. Tiny and lean elite marathoners are a stark contrast to muscular, powerful sprinters. Training for these events is vastly different and what it takes to be successful for a 100m sprinter is quite different than that for a marathoner. Or is it? Certainly it's easy to find the differences, but I would argue that there's a significant overlap both in the physical training philosophy, but the mental aspect as well. Most runners listening to this show are clearly on the endurance side, but there is a lot to be learned from the sprint side as well. On today's Run to the Top Podcast, I've invited on the creator of Sprint Science, Kieran Gillespie. Kieran is an England Athletics coach, with a degree in both mathematics and physical education. You can find him sharing his sprint training knowledge on his wildly popular Sprint Science Instagram account and that's where I got hooked on his training advice. On this episode, you'll learn: what it takes to train to be an excellent sprinter how endurance runners can benefit from sprint training,and the biomechanics of truly fast speed And if you've ever wondered what on earth the fastest people on the planet are thinking about for a 10-20 second race, we'll talk about that as well. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MassZymes from BiOptimizers If you're looking to try enzymes to help with your digestive issues, we recommend Masszymes by BiOptimizers. It's a best-in-class supplement loaded with full spectrum enzymes for digesting proteins, starches, sugars, fibers, and fats. MassZymes is a 17-enzyme full-spectrum formula with 5 different kinds of protease. Plus, it contains all of the key enzymes needed for optimal digestion. It also contains AstraZyme which is an all-natural, plant-derived compound that boosts amino acid absorption by 30-60 percent. Plus, as a Run to the Top fan, you save an additional 10%. Just head to masszymes.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase. Offer is valid while supplies last. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Aug 17, 2022

As good as running is for our bodies, it's probably equally good, if not even more so, for our brains. The mental health benefits of aerobic exercise have been proven over and over again in scientific studies. On today's Run to the Top Podcast, we explore the topic of running as a meditation practice with author and runner Nita Sweeney. You might remember her from being on the show a couple of years ago. Nita's back with a new book out called Make Every Move a Meditation: Mindful Movement for Mental Health, Well-Being, and Insight. We talk about: why you might want to incorporate meditation into your running what the benefits are, and exactly how to start doing it on your run right now. And don't worry for all of you out there who bristle with anything too new agey or woowoo. You'll learn how you can actually use some of these techniques to improve your performance, not just your mental health. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop to save up to 42% TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Aug 10, 2022

Running is a massive participation sport. About 50 million Americans (or 15 percent of the U.S. population) participate in some form of running, according to a 2020 report from the Sports & Fitness Industry Association. Yet very few elite runners are true household names these days. Sure, there might be some stories that capture the world's attention, usually around the Olympic Games, but overall there is a disconnect between running for yourself and being a true fan of the sport. Our guest on today's episode of the Run to the Top Podcast is out to change that. Chris Chavez is a writer for Sports Illustrated and is the founder of Citius Mag, a track and field media triumvirate of podcast, blog, and YouTube channel. Chris's mission with Citius Mag is to share and grow the passion for track and field into a thriving community. What's even more interesting is that Citius Mag has grown from a way for Chris to report more on the sport, to becoming one of the leading media players in track and field. And he's not even 30. In this episode, we talk about: why track and field is such a great spectator sport and why it falls short creating fans how better storytelling and new ways to reach audiences is changing that, and Coach Claire also asks him about his viral stunt last year racing Malcolm Gladwell, another literary track and field nerd, in the mile. This was such a fun conversation and if you are not already a fan of track and field, this just might change your mind. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . BIO Pro + As we get older our body slowly stops producing the natural hormones, HGH, responsible for muscle repair, growth and recovery. BioPro+ is a non-synthetic alternative to prescription HGH growth hormone treatments. It's a natural way to replace the growth hormones you lose as you age. There's no injecting, no prescriptions, and it's all natural. If you'd like to learn more, go to runnersconnect.net/bio . Read the science for yourself and see if it's something you'd like to try. If so, use the code runnersconnect and you'll also get $30 off.

Aug 3, 2022

What if I told you that there is something out there that can help you build lean muscle, boost endurance, reduce fatigue, help you perform better, help slow down the aging process, with virtually no downsides? Not only that, it's something that is super cheap, safe, and has been rigorously studied for decades. You'd probably say it's too good to be true. Well, it actually is true. It's creatine. Yes, the supplement that bodybuilders have been taking forever to bulk up can also be incredibly beneficial to endurance athletes as well. Now, you might be wondering how this can possibly be true. After all, most endurance athletes don't want to grow Arnold Schwartzenegger muscles and tend not to have much in common with the gym bros trying to bulk up. But mention boosted endurance and reduction in soreness? Now we're getting excited. Coach Claire dives down the creatine rabbit hole with registered sports dietician Kelly Jones. In this episode of the Run to the Top, you'll learn: what the benefits of creatine are for endurance athletes, and how to use it what the myths and potential downsides are to creatine and we'll go over protein for runners in general from essential amino acids, branched chain amino acids, and more If you've ever wondered if there was a cheap, safe, and effective way to boost your performance, this is the episode for you. Download your FREE Guide Covering Questions & Misconceptions About Creatine Supplementation! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . BIO Pro + As we get older our body slowly stops producing the natural hormones, HGH, responsible for muscle repair, growth and recovery. BioPro+ is a non-synthetic alternative to prescription HGH growth hormone treatments. It's a natural way to replace the growth hormones you lose as you age. There's no injecting, no prescriptions, and it's all natural. If you'd like to learn more, go to runnersconnect.net/bio . Read the science for yourself and see if it's something you'd like to try. If so, use the code runnersconnect and you'll also get $30 off.

Jul 27, 2022

Trail running can be intimidating to lots of people. What if you get lost, break your ankle, or see a snake? I'm not sure that you're safer running in the city with weirdos and speeding BMWs, but I think it's pretty normal to be intimidated by trail running if you've never done it before. Anne (Wheatly) George is on the Run to the Top today to help us out. Anne has challenged herself with some of the toughest trails in the country. She has run Rim to Rim to Rim of the Grand Canyon twice, including one trip all by herself. She's run the iconic Nepali coastline in Hawaii solo, trekked her way to Everest base camp and run/hiked her way up half dome in Yosemite twice to name a few of her adventures. When she isn't adventuring, she enjoys ultra trail racing. Anne has completed the Tunnel Hill 100 miler in 16 hours with a second place finish. She also earned second at the Bear 100 and took First place overall at Badwater Cape Fear 50. In this episode we talk about: the misconceptions about trail running, how to stay safe and get better at it, and how to train and fuel your next adventure If you've ever wanted to try trail running or if you already love it and want to get inspired, this is the show for you. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop to save up to 42%

Jul 20, 2022

It's the middle of summer and for fall marathoners, it's time to get into your marathon build up. On today's Run to the Top Podcast, I'm going to go over exactly what you should be doing for the next 12-14 weeks, week by week, to get ready for your best marathon yet. I'll go over what your training should look like each week with modifications for first time marathoners and for advanced runners. You'll learn: how to plan your training to build your running up safely and effectively how to incorporate down weeks and combo long runs when to best schedule tune up races, and I'll explain some of my favorite marathon workouts right when you need them You're probably going to want to download this episode and re-listen to this a few times during your marathon build so be sure to mark this episode one of your favorites. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MassZymes from BiOptimizers Digestive enzymes are naturally occurring proteins that your body makes to help break down food and aid digestion. Since we know stomach issues are such a prevalent issue for runners, we asked our friends at BiOptimizers to hook you up so you could try digestive enzymes with no risk to see if they can work for you. Right now you can get a bottle of MassZymes for FREE. All you need to do is pay a small shipping fee and there's no catch. There's no tricks, no forced continuity, nothing to cancel. MassZymes is a 17-enzyme full-spectrum formula that contains all of the key enzymes needed for optimal digestion. It also contains AstraZyme which is an all-natural, plant-derived compound that boosts amino acid absorption by 30-60 percent. If you're a runner who constantly struggles with a sensitive stomach during runs or often has gas, bloating or cramps after hard workouts, despite eating healthy, nutritious foods then digestive enzymes could be the solution. Go to masszymes.com/runtothetopfree . You will automatically get access to your unique coupon code to claim your free bottle. Limit one per household. Offer is valid while supplies last. If you struggle with stomach issues, this could be a game changer. TANRI Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners. Unlike most chemical sunscreens, Tanri uses Zinc oxide and titanium dioxide, which protect from both types of UV rays. Plus, they use all-natural Ingredients that are better for you and the environment. And, the most important part for runners – it goes on smooth and won't burn your eyes during a heavy, sweaty workout because of the natural ingredients. Don't be that runner that acts too late when it comes to taking care of your skin. If you've tried regular sunscreen in the past, but hated the slimy feel or how it got in your eyes, you'll love how Tanri has fixed all those issues for runners. If you want to give Tanri a try, head over to Tanri.com and use the code RTTT to get 10% your entire purchase.

Jul 13, 2022

According to the Centers for Disease Control, 25% of Americans have experienced back pain in the last three months. Up to 80% of all adults have felt it at some point in their lifetime. There are lots of reasons for this and most of them stem from leading a sedentary lifestyle. But you're a runner. You're not sedentary. So why are you getting a pain in the back when you run? We invited physical therapist Dr Lauren LaPierre, The Personalized Running Doc, on the Run to the Top to take a deep dive into back pain in runners. We go over: The most common reasons runners get back pain, what we can do about it, and how we can make sure that we get back to running safely Lower back pain before, during and after a run is sadly a fairly common issue and if you've ever felt it or if you want to avoid ever feeling it in the future, this is the episode for you. Download your FREE Low Back Mobility Strength Circuit Guide now! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TANRI Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners. Unlike most chemical sunscreens, Tanri uses Zinc oxide and titanium dioxide, which protect from both types of UV rays. Plus, they use all-natural Ingredients that are better for you and the environment. And, the most important part for runners – it goes on smooth and won't burn your eyes during a heavy, sweaty workout because of the natural ingredients. Don't be that runner that acts too late when it comes to taking care of your skin. If you've tried regular sunscreen in the past, but hated the slimy feel or how it got in your eyes, you'll love how Tanri has fixed all those issues for runners. If you want to give Tanri a try, head over to Tanri.com and use the code RTTT to get 10% your entire purchase. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Jul 6, 2022

To be a serious athlete, it's pretty much a given that you need to be, well, serious. Serious about your training, what you eat, how you recover. You need to choose your races wisely. You need to say no to things that might be a lot of fun, but don't align with your bigger goals. Or do you? Shawanna White is definitely a serious runner, but she is clearly having way more fun than the rest of us. (Okay, speaking for myself here). She manages to consistently run sub-3 marathons, despite being past age 40, despite racing lots and lots of other races, and despite having lots of fun along the way. In this episode of the Run to the Top, you'll learn: how to train and race a lot when you have a full time job why running with friends is so powerful how you can keep running well as a master with a few changes So if you are also a runner who takes yourself too seriously or if you are one that just loves to have fun, Shawanna White is definitely an inspiration. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop to save up to 42% Heal from the Amino Company Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/rttt Heal does contain whey, so it's not made for vegans, but if you're not vegan and looking for a nutritional advantage when it comes to recovering from your running injury or your daily training, Coach Jeff highly recommends you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Jun 29, 2022

Plantar fasciitis sidelines countless numbers of runners each year, with a stabbing pain in every step. The good news is there is treatment and prevention which can make your feet less susceptible to this debilitating injury. And the best protocols might not be what you think they are. The Plantar Fasciitis Doctor, Dr Angela Walk, joins Coach Claire to explain more. Yes, that's really her last name and she's a chiropractic physician specializing in foot and gait analysis and plantar fasciitis from Nashville, TN. They talk about: why this injury happens so often in runners what we can do to prevent and treat it, and most importantly exactly when we can get back to running again. So if you've ever suffered from this awful injury or if you would like to avoid it in the first place, this is a must-listen. Connect, Comment, Community www.drangelawalk.com 20% off entire store with free shipping. This includes foot health products such as pain creams, therapy products, as well as CBD products. Use code: RUNTOTHETOP at check out. Dr. Angela's FREE GUIDE to resolve plantar fasciitis at home. It's a complete roadmap to rehab your feet! www.theplantarfasciitisguide.com Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MassZymes from BiOptimizers Digestive enzymes are naturally occurring proteins that your body makes to help break down food and aid digestion. Since we know stomach issues are such a prevalent issue for runners, we asked our friends at BiOptimizers to hook you up so you could try digestive enzymes with no risk to see if they can work for you. Right now you can get a bottle of MassZymes for FREE. All you need to do is pay a small shipping fee and there's no catch. There's no tricks, no forced continuity, nothing to cancel. MassZymes is a 17-enzyme full-spectrum formula that contains all of the key enzymes needed for optimal digestion. It also contains AstraZyme which is an all-natural, plant-derived compound that boosts amino acid absorption by 30-60 percent. Go to masszymes.com/runtothetopfree . You will automatically get access to your unique coupon code to claim your free bottle. Limit one per household. Offer is valid while supplies last. If you struggle with stomach issues, this could be a game changer. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

Jun 22, 2022

Our bodies are amazing and they are surprisingly individual. One person could eat loaves of Wonder Bread with negligible effects to blood sugar while another person's levels would skyrocket. Science doesn't quite understand why there are such dramatic differences, but we know that they are there. So what does this mean for the average athlete? How does our fueling and overall nutrition need to change to work with our own unique metabolism? These are the questions that Wade Lightheart is on a mission to answer. You'll learn: Why standard nutrition advice for runners is flawed How to figure out what your unique body needs and How testing and data collection can help If you are looking to optimize your nutrition scientifically, this is the episode for you. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MassZymes from BiOptimizers Digestive enzymes are naturally occurring proteins that your body makes to help break down food and aid digestion. Since we know stomach issues are such a prevalent issue for runners, we asked our friends at BiOptimizers to hook you up so you could try digestive enzymes with no risk to see if they can work for you. Right now you can get a bottle of MassZymes for FREE. All you need to do is pay a small shipping fee and there's no catch. There's no tricks, no forced continuity, nothing to cancel. MassZymes is a 17-enzyme full-spectrum formula that contains all of the key enzymes needed for optimal digestion. It also contains AstraZyme which is an all-natural, plant-derived compound that boosts amino acid absorption by 30-60 percent. Go to masszymes.com/runtothetopfree . You will automatically get access to your unique coupon code to claim your free bottle. Limit one per household. Offer is valid while supplies last. If you struggle with stomach issues, this could be a game changer. Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Jun 15, 2022

There are not many ultrarunners who have run farther than Robbie Balenger. Robbie's been making headlines for the past few years with his massive athletic feats. Just this past spring, Robbie decided to see if he could run longer than a Tesla could on a single charge along a Texas highway. Three days and 242 miles later, man beat machine. In this episode, you'll learn: How Robbie fuels his amazingly long runs What training you need to run your first ultra, and How to mentally get through extreme challenges and stay on your feet If you're an ultrarunner, want to become one, or are just fascinated by them, this is an incredible listen! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect . Heal from the Amino Company Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/rttt Heal does contain whey, so it's not made for vegans, but if you're not vegan and looking for a nutritional advantage when it comes to recovering from your running injury or your daily training Coach Jeff highly recommends you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Jun 8, 2022

Fueling your running is not as simple as eating when you are hungry or not eating when you are not hungry. Registered Dietician Cortney Berling of EatWellRunBetter.com explains how to actually eat for running performance or weight loss. We talk about: when you absolutely should NOT listen to your body as a runner and what to do instead the differences in nutrition when you are running to lose weight and when you are fueling for performance, and why your super healthy, whole foods diet might actually be sabotaging your speed and endurance. If you want to get the most out of your running, great nutrition is key! Learn how to maximize yours. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MassZymes from BiOptimizers Digestive enzymes are naturally occurring proteins that your body makes to help break down food and aid digestion. Since we know stomach issues are such a prevalent issue for runners, we asked our friends at BiOptimizers to hook you up so you could try digestive enzymes with no risk to see if they can work for you. Right now you can get a bottle of MassZymes for FREE. All you need to do is pay a small shipping fee and there's no catch. There's no tricks, no forced continuity, nothing to cancel. MassZymes is a 17-enzyme full-spectrum formula that contains all of the key enzymes needed for optimal digestion. It also contains AstraZyme which is an all-natural, plant-derived compound that boosts amino acid absorption by 30-60 percent. Go to masszymes.com/runtothetopfree . You will automatically get access to your unique coupon code to claim your free bottle. Limit one per household. Offer is valid while supplies last. If you struggle with stomach issues, this could be a game changer. Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Jun 1, 2022

If you have a busy life outside of running, and let's face it, we all do, this can be a real challenge. And let me tell you a little secret--all that time might actually be unnecessary! On today's Run to the Top, Coach Claire reveals some great ways to better fit your training into your busy life. She goes over: Exactly how much time you need to invest in training for endurance races from the 5k to the marathon How to maximize your training into less overall time, and How to organize your schedule so you can train better without wrecking the rest of your life If you're ready to jump into a new distance or if you are feeling overwhelmed with your current schedule, this is the info you need to maximize your miles! Need help converting your race times to your optimal easy and long run pace? Download your FREE Long Run and Aerobic Pacing Calculator now ! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MassZymes from BiOptimizers Digestive enzymes are naturally occurring proteins that your body makes to help break down food and aid digestion. Since we know stomach issues are such a prevalent issue for runners, we asked our friends at BiOptimizers to hook you up so you could try digestive enzymes with no risk to see if they can work for you. Right now you can get a bottle of MassZymes for FREE. All you need to do is pay a small shipping fee and there's no catch. There's no tricks, no forced continuity, nothing to cancel. MassZymes is a 17-enzyme full-spectrum formula that contains all of the key enzymes needed for optimal digestion. It also contains AstraZyme which is an all-natural, plant-derived compound that boosts amino acid absorption by 30-60 percent. Go to masszymes.com/runtothetopfree . You will automatically get access to your unique coupon code to claim your free bottle. Limit one per household. Offer is valid while supplies last. If you struggle with stomach issues, this could be a game changer. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect .

May 25, 2022

Getting older doesn't mean getting slower, as long as you make critical changes to your training and how you fuel. Dr Stacy Sims, the revolutionary exercise and nutrition scientist who wrote Roar unlocks what female athletes need to do before, during and after menopause to thrive. Her newest book, Next Level, smashes the stereotypes of female aging and menopause and outlines exactly what female athletes need to get faster and stronger (and look amazing!). You'll learn: what is happening in our bodies starting in our mid-forties that prevents us from responding to training like younger athletes wow to shift your training to create the metabolic and training responses we want, and what to do besides running to boost power, strength, and performance This is a can't-miss episode for all female athletes that the men can learn from too! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked. MetPro This podcast is brought to you by MetPro , world-renowned concierge nutrition, fitness & lifestyle coaching company. Using Metabolic Profiling, MetPro team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. MetPro analyzes your individual metabolism to get a baseline to see exactly how your body is responding against a very specific set of variables. This means no cookie-cutter diets or formulas. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Run to the Top listeners receive a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert. To claim this offer head to metpro.co/rttt

May 18, 2022

Do you ever feel like you are missing out on key training elements that could actually help you get faster and stronger? If you are stuck in a plateau or a cycle of injury, there are some changes that can help. Eoin Everard is a physiotherapist with a PhD in Biomechanics who studies what makes runners faster and stronger. He's the founder of everardpilates.com . and he certainly has discovered what works on himself. Eoin has won 5 national senior running titles, has represented Ireland on the international stage from 800m to 10k Cross Country. He is a sub 4 minute miler and ran sub 14 minutes for 5k just last year. Finally, he is the current indoor 3000m European O35 champion. And besides all of that, Eoin is utterly delightful to talk to. We went a little longer than usual with this conversation, because there is just so much good stuff! You'll learn: Eoin's 3 minute drill to add on to a run to get more power, why you should not bother to fix your form on the run, and why static stretching is not as evil as you might think it is for runners. This is an amazing conversation that I promise you'll learn a lot from. And if that's not enough, Eoin is giving all of the Run to the Top listeners a free download of his super helpful ebook for runners called "Get to the line in the best shape possible." Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: MetPro This podcast is brought to you by MetPro , world-renowned concierge nutrition, fitness & lifestyle coaching company. Using Metabolic Profiling, MetPro team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. MetPro analyzes your individual metabolism to get a baseline to see exactly how your body is responding against a very specific set of variables. This means no cookie-cutter diets or formulas. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Run to the Top listeners receive a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert. To claim this offer head to metpro.co/rttt 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).

May 11, 2022

Running can be intimidating to a lot of people. But jogging? It can open a world of fun fitness to almost everyone. Chris Heuisler of the Knob Creek Jogging Club talks about how a simple word shift transformed the lives of hundreds of bartenders. In this fun and inspiring episode, we explore: Why the word "jogging" made all the difference in getting non-runners to get onboard How runners' serious attitudes to the sport can actually be limiting How being more inclusive can increase enjoyment and longevity And Chris also gets Coach Claire to open up a little bit about her running story and how she finds joy as a coach. You don't want to miss this one! CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked. MetPro This podcast is brought to you by MetPro , world-renowned concierge nutrition, fitness & lifestyle coaching company. Using Metabolic Profiling, MetPro team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. MetPro analyzes your individual metabolism to get a baseline to see exactly how your body is responding against a very specific set of variables. This means no cookie-cutter diets or formulas. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Run to the Top listeners receive a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert. To claim this offer head to metpro.co/rttt

May 4, 2022

Side stitches affect up to 70% of all runners. If you've ever suffered from a sharp, shooting pain in your side in the middle of your run, you know how awful it is. On today's Run to the Top Podcast, we go into the science of side stitches. You'll learn: which runners are most susceptible to them what you can do to prevent them, and how to deal with a side stitch on the run This will be a super helpful episode if you've ever suffered from side stitches or if you never want to. And we know that it's getting hot out there for a lot of you runners in the northern hemisphere. Make sure that you know exactly how much the heat will affect your runs and how to adjust your paces to make sure you are getting the most out of your workout. Download our FREE temperature calculator that you can use all summer long. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked. 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).

Apr 27, 2022

Do you train your brain as hard as you train your body? World-renowned expert on performance, Olympic-level coach, author and podcast host Steve Magness is our special guest on the Run to the Top and he can teach us how. You'll learn: How the stereotypical view of mental toughness has changed for the better What mental techniques elite runners use in their training, and How you can use the four pillars of toughness to maximize your own training. If you've ever struggled mentally during a run (that's everyone!), this is a can't miss episode! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked. MetPro This podcast is brought to you by MetPro , world-renowned concierge nutrition, fitness & lifestyle coaching company. Using Metabolic Profiling, MetPro team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. MetPro analyzes your individual metabolism to get a baseline to see exactly how your body is responding against a very specific set of variables. This means no cookie-cutter diets or formulas. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Run to the Top listeners receive a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert. To claim this offer head to metpro.co/rttt

Apr 20, 2022

Are you stuck in a metabolic plateau? We run, eat less, maybe lose some weight, plateau, run more, eat less. The weight stays the same (or goes up!), but the belly or the thighs or the arms even get softer. What ends up happening is that the body fat stays stubbornly put but muscle growth stops or even reverses. More running and more calorie restriction aren't the answer. It's incredibly frustrating. But there is hope. Angelo Poli can shed some light on the mystery of metabolism. Angelo Poli is an internationally recognized nutrition and fitness expert. He has helped transform the bodies of some incredibly high profile clients from Olympians, NFL stars, MVPs and more. He's been featured in the Wall Street Journal, Men's Health, Sports Illustrated and more, explaining the science of metabolism and the keys to fat loss and muscle gain. You'll learn: Why calories in and out don't tell the whole story What to do when our bodies adapt to the food we eat How to eat to fuel our best performance while also shedding extra weight if needed This is a fascinating discussion, not on how to "diet," but how to train your metabolism to be its best! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! 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). Therabody's RecoveryAir JetBoots RecoveryAir JetBoots are the world's most advanced pneumatic compression system ever created. In short, what this means is that RecoveryAir flushes out metabolic waste post run or workout using the science of pressure massage. With Therabody's exclusive FastFlush technology, RecoveryAir flushes out metabolic waste more fully and brings back fresh blood to your legs at three times the speed of competitors. Faster cycles means faster recovery, so you don't have to wait for legs to feel great. Therabody's RecoveryAir JetBoots are the first of its kind. They're truly wireless for anywhere, on-the-go recovery, boosting circulation and radically reducing muscle soreness. If you're interested in experiencing the recovery power of Jetboots, go to therabody.com/rttt to get your Therabody RecoveryAir today, starting at just $699, or as low as $59 a month with Affirm. Plus, with RecoveryAir's 60-day money back guarantee and free shipping, there's no risk.

Apr 13, 2022

The beauty of following a pace group is that you don't have to race alone. You'll not only have a more experienced runner leading you to your dream finish time, but likely, you'll have a whole group of people trying for the exact same thing. You can relax, keep your eyes off your watch, and ride the pace group wave all the way to a new personal record. Or maybe not… On today's Run to the Top Podcast, I'm going to explore the pros and cons of pace groups. You'll learn: how to determine if a pace group is right for you what questions to ask the group leader, and when not to follow a pace group If you are thinking about following a pace group in your next race, listen to this first! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now! Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

Apr 6, 2022

Last January in Houston, Fiona O'Keefe crossed the finish line in 1:07:42, making her half marathon debut the fastest ever by an American woman. At age 23, this young runner has an incredibly bright future. Fiona specializes in the 10k and the 5k right now and--fun fact--she accidentally broke her 10k PR in the middle of her record breaking half. Coach Claire asks Fiona about her incredible day in Houston, what her favorite workouts are to prepare, and how she handles good and bad days mentally. And then we talk about the REAL reason we wanted to have her on the Run to the Top today. We are thrilled to announce that Fiona is joining our team of expert coaches here at Runners Connect. Learn about her coaching style and what she plans to bring to the table to help each and every RunnersConnect athlete discover their very best! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes. Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 . Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off. Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

Mar 30, 2022

After her husband was killed in Afghanistan and the terrorist bombs at the Boston Marathon went off in front of her, Linda Ambard vowed not to let terrorism take any more from her. As of this year, Linda has run 220 marathons, with at least one in every state and one on each of the seven continents. Linda's story is about more than just survival. It's about learning to thrive no matter what life gives you. Her running accomplishments are nothing short of amazing, but it's her perseverance that resonates most with me. Coach Claire asks her about her incredible story, the naysayers who say she's running too much, and how she trains and recovers to run so many marathons so often. Linda is deeply positive and inspiring so if you need a little lift in your steps today, this is the story that will do it. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes. Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 . Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off. Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

Mar 23, 2022

Plant-based athletes are everywhere these days. But can a plant-based diet really be a performance booster for your running? What are the pros and cons of a plant based diet for runners? On today's Run to the Top Podcast, we'll going to go over the benefits that a plant-based diet provides runners the potential downsides to going plant-based, and we'll give you a day in the life of a vegan runner with meal examples that you can try today If you're a plant-based runner already or just "plant-curious," this evidence-based episode is one you won't want to miss! Download our FREE Super Simple Plant Based Plate for Runners ! No measuring, weighing, counting calories or macros! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes. Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 . Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off. 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).

Mar 16, 2022

For the first time in history, just over 50% of all races are run by women. While women are leading in the number of participants, research on women in sport is still stubbornly behind the guys'. We know that women and men perform differently, carry and use fat differently, as well as react to pain differently. Typically, men are bigger, stronger, and faster, until you get to the ultra distance, where women can actually break the tape first. On today's Run to the Top, Dr Megan Roche, 5-time national trail champion and Stanford researcher explores the science behind the biological differences between men and women in endurance running. And this is not just a show for the women runners. Guys, you'll want to listen up as well if you want to know why the women are getting better and better. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked. AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Mar 9, 2022

Have you ever gotten a DNF? Sometimes quitting in the middle of a race is undoubtedly the right thing to do. Other times, you will be full of regret when you do. Either way, it will sting for a while. On today's Run to the Top Podcast, Coach Claire talks about the dreaded DNF. She speaks from personal experience on this one, because she's been there. She'll go over: when it's a really good idea to stop a race, when you should probably push on try to finish, and how to get over a DNF and get back to better racing in the future. If you've ever DNFd or if you haven't (yet!), preparing yourself for how to manage now while help you make a better decision on race day! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked. 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).

Mar 2, 2022

Recovery can be a tricky balance for a runner. In order to train well, we sometimes have to train tired and under-recovered. But if we dig ourselves too deep into a hole of stressful training, it might be something that takes days, weeks, or even months to climb out of. That's why having cycles of stress and rest over your day, your weeks, your months and even your years can be so beneficial for your long term sustainability in running. Coach Sara Manderscheid joins Coach Claire to talk about recovery techniques that you can incorporate into your training today to help you recover better, train smarter, and run faster than ever this year! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked. AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Feb 25, 2022

If you've been running for any length of time, you've probably heard of the term "running cadence". You may have even tried to improve yours. However, is it possible you're falling victim to one of the many myths about running cadence? On this episode of Run to the Top Podcast, we're going to explore your running cadence, including… why focusing on your cadence can be an important tool for gaining speed with lower injury risk, some myths about the ideal cadence for runners, and I'll explain a few techniques for improving your cadence to help you get faster quicker Definitely a must listen if you're a beginner who knows nothing about cadence or if you're a veteran who may be making many of the common mistakes with cadence. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Feb 23, 2022

From what to eat before runs to how much macros and calories we need to properly fuel and recover without gaining weight, running nutrition can often seem complicated and difficult to follow. Sports dietitian Kylee Van Horn doesn't believe it has to be this complicated. In fact, she'll give you simple, actionable strategies to make your running nutrition plan easy to plan and stick to. Some topics we discuss… Do you need to eat before you run, especially if you are a morning runner? What do we need to eat before, during and after a run. How to balance legitimate and healthy weight loss goals with performance If you've struggled with making your running nutrition plan too complicated, you'll love this interview. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes. Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 . Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off. 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).

Feb 18, 2022

How much do you rely on the data from your running watch? Do you analyze all the data it gives you after every run? In this Run to the Top episode, we're going to take an in-depth look at how much you should trust this data and how you can most effectively use it in all training situations. In this episode, you'll learn… some of the great features that make your watch more useful how to use it more effectively in workouts and on the treadmill, and how much to trust all those fancy assumptions and predictions your watch is telling you. Whether you're a running data geek or you barely know how to use your running watch, this episode will definitely give you some practical training tips. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Feb 16, 2022

How often do you train for the mental challenges of running? Do you spend just as much time working on your mental prep as you do your physical preparation? You're not alone if you've never even thought of how training your mindset can improve your training and mindset performance. That's why we interviewed renowned sports psychologist Dr. Michael Sachs about how we can train our mind to perform better in both training and racing. This in-depth discussion and practical tips on how to improve your training mindset will undoubtedly help you improve for your next race. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

Feb 11, 2022

Many times, when you go out for a run, you feel better than when you left. A good run can leave you feeling energized and ready to tackle just about anything. But then there are those runs that leave you dragging and bone tired. You're struggling to keep up with the last few miles of your long run. Or your cool down from a tough track session feels like you are running through a pool of mud. Does that mean you overdid it? Just how much fatigue should you feel in training and when have you crossed the line? On today's episode of the Run to the Top Podcast, we're going to get into the science of fatigue. You'll learn: why a certain amount of fatigue is actually important as a runner how to use fatigue to your advantage, and how to know how much is too much fatigue If you've ever dragged yourself through a run, this is the episode for you! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Feb 9, 2022

Do hills intimidate you? Or do you love tackling all the ups and downs? Learn how to run hills more effortlessly, how to incorporate them into your training, and what workouts you can do on hills to build more powerful legs. Elite trail runner and coach David Roche of "Some Work, All Play," teaches a master class on why hills are so powerful and how exactly to run them. Whether you hate hills or love them, this episode will teach you how to run them right and have fun, too! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

Feb 4, 2022

There are several strategies for scheduling and executing tune up races and when done right, they can enhance your fitness and boost your confidence for the big day. But, if they're not done right, they can add extra risk, like not recovering enough, and unnecessary stress to your schedule. On today's show, I'm going to talk all about tune up races. You'll learn: when to add a tune up race for maximum benefit and minimum risk how to run your tune up race to best prepare you for your goal race, and alternative ways to use tune ups in your schedule If you're gearing up for a spring race and looking to add tune-up races to your schedule (or already have and might be worried it's too close or too much), this is a must-listen! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: RunnersConnect If you're running a spring half, full or ultra, now is the time to start putting together your fueling plan. To help you out, we're giving you free access to our revolutionary glycogen calculator. This calculator will tell you exactly how many carbohydrates you're going to burn during the marathon and calculate when you'll hit the wall so you can ensure you're properly fueled. Check it out for free at runnersconnect.net/fuel

Feb 2, 2022

Sometimes the hardest part about having an audacious goal is getting started. How do you get from point A to point B when it seems so far away? How do you keep yourself motivated along the way? We invited Aisha Zaza, host of The Mindset Mile, to teach you the simple mindset trick that has been so effective for athletes we coach and myself as a coach. This is a must listen if you are looking for a daily dose of mindset training on your run or walk today! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

Jan 28, 2022

How do you advance from being a good runner to a really good runner? You're not a beginner runner any more and you are ready to take it to the next level and stretch to your potential. On today's Run to the Top, I'm going to share the 4 tricks I learned to get really good at running, which includes… How to break through a running plateau when your performance is stuck How to safely accelerate your training to reach new milestones, and What warning signs to look out for as you advance I'll also share my own story of how I was able to break out of a nearly 2 year marathon plateau and finally run sub-three marathon! If you're stuck at a plateau or just want to take your running up a notch, this is a must listen Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Jan 26, 2022

It wasn't too long ago that running, or really any exercise at all, for women was considered "unladylike". Luckily, that's changed, but there still exists a complicated relationship between a woman's body, exercise, and how it's viewed around the world. In this interview, we dive deep into this fascinating subject with journalist Danielle Friedman, author of Let's Get Physical. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes. Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 . Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.

Jan 21, 2022

With it being cold and flu season (and still in the midst of a pandemic), how should you adjust your running if you get sick? Do you need to stop completely, merely adjust your hard training days, or something more? On today's Run to the Top we discuss… when it's okay to exercise when you are sick, what precautions and modifications you should make to your routine, when it's not a good idea to run, and how long it takes to return to fitness after some time off This is a really helpful episode if you're on the fence about how to adjust your training when and if you get sick. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jan 19, 2022

India Cook is a mentor on the board of advisors of the Coaches of Color Initiative, founded by Matt Fitzgerald's 80/20 Endurance Team with the goal of improving diversity in endurance sports. India and I go into the details of the project and touch on how the world of recreational endurance running is beginning to change for the better. She is an uplifting and inspirational person to talk to and I know you are going to love this conversation as much as I did. With her background in mental health, she has a unique perspective on helping runners of all ages and ethnicities run confidently in any phase of their lives. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

Jan 14, 2022

Whether you're training for your first 5k or looking for those last few workout secrets to help you blast a new PR, this episode is for you. Coach Claire will help you… Understand the specific physiological demands of the 5k and why it matters Give you specific workouts based on your goal Discuss some racing techniques that will help you turn in your best performance yet. Ready to run your best 5k? Today's episode is here to help! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Jan 12, 2022

Unlike runners in their 20s and 30s, older runners are often walking that tightrope between performance, potential and overall health and wellness. Running is still a battle to perform your best, but we're also running for our health and overall well-being. That's why we're thrilled to have legendary runner and writer Amby Burfoot on our podcast to discuss the key ingredients to running happy, maximizing potential, and staying healthy as we get older. In this episode, we cover… What are the key ingredients to being a runner for life? Why do some runners "defy age" and what are their secrets? Once we realize that we can't run/train the way we could when we were younger, what's your advice for staying motivated? What are some of the most common mistakes runners make as they get older? What about nutrition needs for older runners? Does that need to change as well? These answers and much, much more from one of the most influential runners and writers of the last few decades. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

Jan 7, 2022

As New Year's resolutions start to face their first test after the first easy week, were you doomed to fail from the start? Behavioral scientists suggest that true behavior change comes in 5 stages. So, are or were you in the right stage to actually make long-term changes and achieve your goals? Listen to this week's show to see if you're ready and to learn how to take meaningful steps towards achieving your goals. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Jan 5, 2022

We've all heard stories about runners who've collapsed during a race from a heart issue. The question is, are these instances a statistically anomaly or does training hard actually increase our risk of heart issues? Dr. Erin Michos, Associate Professor of Medicine within the Division of Cardiology at Johns Hopkins, is on our show today to answer… Who is at risk for a cardiac event while running? How much running is good for your heart? Is there such a thing as too much? Are marathoners and ultra runners at a higher risk for cardiac events? Are women's hearts different than men's? Why some runners seem to have higher heart rates when running than others. What are the signs and symptoms of a problem with our hearts? What other nutritional guidelines should athletes follow for heart health? Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by Magnesium Breakthrough from Bioptimizers. Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

Dec 31, 2021

It's the start of the new year and of course that means reflection and goal planning. So, on today's Run to the Top, I'm going to go over how to plan the optimal year of training and why it's critical to do this now. You'll learn: what happens when you don't make a strategic plan for your goals, how and when to mix up your distances and your training, and what a well-planned yearly calendar looks like for marathoners, half marathoners, and 5k or 10k racers. If you've struggled to make constant progress or find yourself in a constant cycle of lack of motivation and excited about training, this is the perfect lesson for you. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Dec 29, 2021

Are you ready to layer up and brave the cold for some winter running? If so, here are some essential tips for running in the winter that will make your runs a whole lot easier, safer and help you adapt your schedule. We discuss… Essential gear Tips for running on ice and snow Layering and what to wear Adapting your runs when a treadmill is needed. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! 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).

Dec 17, 2021

The lure of downhill racing is pretty seductive. Courses promising fast times and scenic views are becoming more and more popular, especially for runners looking for the extra edge to finish in a personal record or to score a Boston qualifying time. But downhill running is actually much harder on your body than flat or even uphill running and surprisingly, some runners end up being slower on courses with a lot of decline. On today's Run to the Top Podcast, Coach Claire talks all about downhill running and racing. You'll learn: how downhill running uniquely affects your body how to run downhill properly to minimize the negative effects, and how to train better for a course with lots of decline If you've got a downhill race on your schedule in 2022, this is a must-listen! CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes. Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 . Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.

Dec 15, 2021

Staying motivated is something that every runner has to deal with. Whether you're constantly lacking motivation or it only comes up once in a blue moon, one of the secrets to powering through these times is accountability. So, how do you set yourself to be accountable? What happens when you need external accountability? To answer these questions, we've brought on Sabrina Little, an expert coach and accomplished professional trail and ultra runner for HOKA ONE ONE. She has qualified for 5 US teams and has won 5 US titles from the 50-mile trail to the 24-hour road ultra. She previously held American records in the 24-hour and 200K distances. This is a fascinating discussion that just might change the way you look at who is accountable to whom. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! 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).

Dec 10, 2021

Have you heard of the concept of "ideal race weight" and tried working towards it or wondering if it could help improve your running? In short, your "ideal race weight" is the optimal balance between enough muscle strength to provide power for your stride with as little "unnecessary" weight as possible. But, is it possible that chasing an ideal race weight can actually backfire? In this in-depth episode, Coach Claire breaks down… The science of race weight How losing weight while training can backfire on physical and mental health as well as performance The metrics and strategies that matter far more than getting ultra lean If you've struggled with your weight and running performance, this is a must listen. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes. Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 . Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.

Dec 8, 2021

We've all been there. We have a big race coming up and we want to give our all to training (which includes more than just the running, like sleep and nutrition too). But, we also have obligations as parents, spouses and at work is the ultimate struggle for most runners. So, how do you do it? In today's podcast episode, Coach Claire gives you some helpful tips, including… How to know if it's worth prioritizing your training with a demanding life, How to work with your partner so both your needs are met, And how to fit in your training after you have kids. This is a topic that's been repeatedly requested by many of you, so we know how important it is and would love to hear your feedback. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Dec 3, 2021

Most recurring running injuries are caused by some kind of muscle imbalance or weakness. The imbalance or weakness in one part of your body causes another part to compensate by doing more work, usually resulting in some type of overuse injury. Strength training is the best way to fix this…but not just any type of strength training. Specifically, you'll want to focus on what's called unilateral training. On this episode of the Run to the Top Podcast, I'm going to explore: What unilateral training is Why unilateral strength training is so important for runners, Which exercises benefit runners the most, and (this is important) When not to use unilateral movements, because as good as they are, they do have limitations. If you're constantly suffering from recurring injuries, this is a must-listen episode! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Dec 1, 2021

For many runners, qualifying for Boston is a dream. So how, exactly, do you do it? What does it take and how long does it take to get faster in the marathon so you can achieve your dream goal? In this episode, we discuss… How to determine if you have the innate ability. What does it take and how long does it take to get faster in the marathon How much can we expect to improve from your first marathon in a quest to BQ Our best tips to finally qualifying. Whether you are dreaming of running it one day or if you run it every year, you'll learn some tips and tricks to get you to Hopkinton all the way to the finish on Boylston. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! 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).

Nov 26, 2021

Believe it or not, walking can make you a better runner, even if you're experienced. From increasing your aerobic capacity to allowing you to run farther and recover faster, walking can be a tool you add to your training tool-belt. In this episode, you'll learn… The science behind why walking works The benefits walking can add to your training How to implement, even if you're experienced, for the best results. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes. Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 . Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.

Nov 24, 2021

We know that nutrition plays a critical role in our recovery and running performance, both in training and while racing. Yet, it's often difficult for runners to balance the needs of their running with the desire to eat healthier overall and keep the weight off. The difficulty is compounded when we realize that no one diet or nutrition plan is right for everyone. That's why we've brought nutrition expert Brian St. Pierre onto the show to discuss… The problems with calorie counting and how to do it better. Why under fueling is a major issue with most runners The science of fueling for your workouts Balancing performance nutrition with healthy eating And much, much more. For those that don't know, Brian St Pierre is a registered dietitian and has a master's degree in food science and human nutrition. He's also a certified Sports Nutritionist and serves on the Men's Health Board of Advisors. He works with Olympians as well as pro athletes from the US Open, the NBA and the NFL. He's been featured in too many publications to even list, including US News & World Report, Men's Health, Men's Fitness, BuzzFeed, and more. You'll love this conversation, not just for the specifics on how to better fuel, but Brian's open-mind when it comes to finding the right nutrition plan for you.

Nov 19, 2021

Perhaps the most common mistake runners make when writing their own training plans is trying to change or add in too many variables at once. This leads to overtraining and not being able to identify what is (and isn't) working. When it comes to writing your training schedule or adjusting your plan to take your training to the next level, there are 3 main variables to take into account: frequency, duration, and intensity. In this episode we'll discuss… What frequency, duration, and intensity mean and why they are important Show you ways you can alter each to positively impact your training Why trying to change more than one at a time is often a recipe for disaster And how to combine all 3 variables to take your next training block to the next level. This is a must listen if you've plateaued in your progress or keep hitting injury or overtraining ruts when training for races. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Nov 17, 2021

When your race fueling and prep calls for sugary drinks and gels, how do you balance optimal nutrition for your running performance with what's best for your optimal health? To get answers, we turned to Dr Krista Scott-Dixon, the curriculum designer at Precision Nutrition, one of the top nutrition certification and coaching programs in the world. In this episode, we discuss… Eating for top performance vs optimal health. The tricky subjects of weight loss and metabolism change. Why nutrition is more complicated than just calories in and calories out And how we can have a more holistic approach to fueling our bodies. Krista's more holistic approach to nutrition is so refreshing and I think we all can take a step back and think about what is best for our goals right now, and for the long term to be sure that we are runners for a long, long, life. Connect, Comment, Community Find KSD at: IG and Twitter: @stumptuous FB: https://www.facebook.com/krista.scottdixon.pn https://www.facebook.com/whymewanteat/ https://www.facebook.com/stumptuous/ Why Me Want Eat on Amazon.com -- https://www.amazon.com/Why-Me-Want-Eat-ckedupitude/dp/1544812299/ Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! 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).

Nov 12, 2021

When the weather is perfect, there's nothing better than a nice run outdoors. But when it's not so great, or when it's downright miserable running weather, you have three options: Run in terrible and/or unsafe conditions anyway Skip your run and hide under the covers Or, if you have access, hop on treadmill Download your FREE Treadmill Guide for Runners now But is treadmill running really the same as running outside? Do you really need to adjust the incline or play around with your speed to make it more like outdoors? And why doesn't the machine ever line up with your running watch? On today's Run to the Top, I'm going to answer those questions with the latest research. I'll also go over how to use the treadmill to get the best workout and I'll even get into how to make the dreadmill a lot less dreadful. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes. Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 . Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.

Nov 10, 2021

To this day, many athletes and coaches use some combo of spreadsheets, emails, calendars, and even paper to plan and record their training. There is a better and more simple way, thanks to the technology of companies like Final Surge. CEO TIm Surface joins Coach Claire to explain more. In this episode, you learn: why to log your runs to track progress how planning your running schedule digitally can save you time how to work with a coach on a digital platform how technology has advanced to make planning your training and/or working with a coach easier, cheaper, and more effective Once you decide that you really like running and want to work to get better at it, the first step is tracking your progress. The simplest way to do that is to wear a basic watch and write down how far and how fast you ran on a piece of paper. This is how runners have been doing it for perhaps hundreds of years. Now with technology like GPS watches and the apps that go along with it, we can track dozens of data points about our runs and share every detail with the internet. The next step beyond simply logging our runs, is coming up with a plan that will help us achieve our running goals. We can come up with something ourselves, we can follow a premade plan from a book or online, or we can work with a coach to truly maximize our progress. Many athletes and coaches today still use some combo of emails, spreadsheets, and even paper schedules to work together. While that can work, it's cumbersome and time consuming. Fortunately, there is technology out there that can make this process work so much better for both athletes and coaches. Today, we talk about one of the companies out there that is creating the platforms that make training better. It's called Final Surge and its CEO is Tim Surface. As a disclaimer, Final Surge is not sponsoring the show and in fact, they really do no formal marketing at all. Its success has been entirely word of mouth. It's free for athletes to use and it can be a great way to take your training to the next level, even if you are not working with a coach. Tim explains the details. A little background on Tim, he was a runner growing up and in college and holds a 2:24 marathon PR. He unexpectedly fell in love with web development and technology in college and began with a few startups before eventually coming up with Final Surge with his business partner. Once the new platform was ready, he cold called some of the best coaches in the country to try to convince them to give Final Surge a try. He got his first big win when legendary coach (and former Run to the Top guest Jeff Galloway came on board. Today, Final Surge is home for teams like the Northern Arizona Elite, The New York Road Runners, The Atlanta Track Club and more. At its core, it's a communication avenue for coaches and athletes, teams and individuals, all with the goal of being better runners with less hassle. CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform immediately gives you energy and focus to help reinvigorate your runs. Even better, Perform helps reduce fatigue, and increases muscle protein synthesis (so you recover faster from both the run and your strength training). The research on amino acids and performance enhancements is well-documented, with hundreds of studies demonstrating their effectiveness. You can even use Perform during your long runs and workouts (and of course your race) to increase focus and performance during the run itself. If you're interested in giving Perform a try, we've got a special offer for you where you can save 30% and get a free gift by using the code RC30. Just head to aminoco.com/rttt and use the code RC30 at checkout to save 30% and get a free gift.

Nov 5, 2021

It's a harmless oval of synthetic rubber. It's perfectly measured, free of obstacles or elevation changes. It's been engineered to be the best surface to run on anywhere. So why does a running track evoke fear, intimidation, and even disgust among some runners? I would bet that it's even less popular than the dreaded treadmill (which by the way, is also a great place to run). On today's Run to the Top, we explore: the common and perhaps misguided perceptions of track running, how you can use the track to get faster and improve, and the important rules of the track, so you won't look like newbie out there, even if you've never run on a track before. And we also go into why you just might learn to love it. Yep, it's possible! CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Nov 3, 2021

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. CONNECT, COMMENT, & COMMUNITY: Ruari on Instagram TrailGanstAZ Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! 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).

Oct 29, 2021

Runners are inherently goal-oriented - it's why we have race day circled on the calendar. However, this approach may be actually setting you up for failure. In fact, it can be like trying to squeeze a wet bar of soap - the harder you squeeze the more difficult it is to keep ahold of. So, in this episode of Run to the Top, we're going to teach you a better way to set goals and walk you through the process step-by-step. You'll definitely want to listen to this one before you start setting up your goals and training for your next race! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now!

Oct 27, 2021

Have you ever thought that you can't be both strong and fast at the same time? Well, Nick Bare refuses to believe so and it's why many consider him the ultimate hybrid athlete. With a body builder's physique and the ability to run ultras and train for sub 3 marathons at the same time - I don't think that's hyperbole. In this episode, Nick shares his nutrition and training strategies so you can learn how to become a more hybrid athlete yourself. You'll learn… How Nick balances his nutrition for both running and maintaining muscle How he specializes his training so his runs don't catabolize his strength gains How to alter your training if you want to maximize your time in both the gym on the roads. CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes. Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 . Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.

Oct 22, 2021

Now that your big race is over, what is the best thing to do before you start training for the next big race? We've found most runners end up choosing one far end of the spectrum from jumping right back into training to taking "a little break" that turns into weeks of lost fitness. In this podcast episode, Coach Claire shares with you how to uncode what your weaknesses are and how to attack them without overtraining and while still giving yourself a mental break. This is a must listen if you want to maximize your training post-race. Connect, Comment, Community RunnersConnect Bootcamps Follow RunnersConnect on Instagram Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Oct 20, 2021

Do you have questions about running injuries? Like, when do you know it's time to see a PT or what's the most time-efficient injury prevention routine? Then you're going to love this interview with physiotherapist Brodie Sharpe, who is one of the foremost experts when it comes to science-backed information about running injuries. Here's a small sample of what we'll cover… How do you know when you can continue to run on an injury and when you need to stop? What are common myths about preventing injuries? When do you need to go to a physiotherapist? What does return to running look like if you need to take time off? We answer these questions and much more. If you don't know Brodie, he is a physiotherapist from Melbourne, Australia and the host of the Run Smarter Podcast and the owner of the Run Smarter Physiotherapy clinic. Brodie graduated from physiotherapy in 2012 and after 3 years of working in a clinical setting became a recreational running and triathlete. After becoming a runner himself, Brodie discovered a passion for treating runners and quickly recognized a lot of running misconceptions circulating the running community. Now, Brodie is on a mission to debunk common running myths and educate runners with evidence-based guidance, to train smarter, reduce their risk of injury and increase their running performance safely. He delivers his content primarily through the Run Smarter Podcast which in only 2 years has launched into the top 1.5% of podcasts globally. CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! 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).

Oct 15, 2021

If you've just finished a big goal race or if you are about to, now is the time to start thinking about what to do next. In fact, the 3 weeks post-race are some of the most critical for long-term progress. In this episode, you'll learn… Tricks and tips on how to properly recover from your race. When to start running again. How to get to the beginning of your next training block faster and smarter than ever before. Set yourself up to keep progressing without burnout or injury. Plus, we have a free post-race analysis checklist to help you identify the things that most affect your performance on race day, both positively and negatively, so you improve at your next big race. Get it by clicking here . CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Oct 13, 2021

Running faster is about physical training, sure, but there's a mental component that can be just as difficult to overcome. In this interview with best-selling author Brad Stulberg, we'll teach you the 6 principles to building mental toughness. You'll love the lessons Brad shares and how it will immediately help you develop an internal strength and self-confidence that sustains you through ups and downs. Brad Stulberg researches, writes, and coaches on health, well-being, and sustainable performance. He is bestselling author of the new book, The Practice of Groundedness , and also Peak Performance. His work has been featured in The New York Times, New Yorker, Atlantic, Wall Street Journal, Los Angeles Times, Time Magazine, Forbes, and more. In his coaching practice, he works with executives, entrepreneurs, and physicians on their performance and well-being. He lives in Asheville, North Carolina. CONNECT, COMMENT, & COMMUNITY: Special Offer His new book, The Practice of Groundedness , has been marked down on Amazon by over 40 percent for a limited time! If you are thinking about getting a copy, take advantage of this great deal! For listeners of the Run To The Top Podcast, Brad is also offering special bonuses, including training plans and guides to resilience and sustainable performance. Just fill out this form with your order number to get the bonuses. Follow RunnersConnect on Instagram Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Heal from the Amino Company Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/rttt If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Oct 8, 2021

Visualization is a mental technique that is a staple for elite runners and superstars like Michael Jordan, Deena Kastor, and Mohammad Ali. In this episode, Coach Claire walks you through her exact visualization strategy, step-by-step. This way, if you've never done it before, you have the perfect guide; and if you already employ visualization techniques, maybe you can pickup a tidbit or two you can implement. Visualization turned my running career around and also allowed me to relax and enjoy the days leading up to big races - we hope it can do the same for you! Guided Race Visualization for Runners Most runners quickly learn that running is just as much mental as it is physical. You can train your body, but if you neglect to train your mind, you will never reach your full potential. There are many mental techniques to train your mind for better running and racing. Some are best practiced outside of the run and some you'll want to use during the run, right when things start to feel tough. I recommend that you practice them just as faithfully as you practice your running for best results. Today, I'd like to go over a mental technique that is a staple for elite and recreational runners called visualization. Alison Felix, Michael Jordan, Deena Kastor, and Mohammad Ali have all relied on visualization before big performances and you can use it too. In my own running, I used visualization before every race. It was one of the many tools that I relied on to run my 2:58 marathon at age 42 and I recommend it to all the athletes I coach. The way visualization works is to imagine every detail of the race so that your brain feels like you've already experienced it. And even though visualization implies that you are only thinking of the visual, you want to imagine all the senses you will experience on race day for the most complete effects. Now, I could just explain all the things you should do and include in your visualization, but I'd like to take this a step further. I want to make this bonus Run to the Top episode even more valuable to you, so I've created this guided race visualization just for runners. Before we begin this guided race visualization, I want to remind you one more time, this is not meant to be done while you are running. You can certainly practice visualizing all the race details that you want while you are running easy, but this guided visualization is meant to be done while you are relaxing. Let's begin. Lie down in a quiet place. Uncross your legs and your arms and rest comfortably. Close your eyes. Take a deep breath in, counting to 5. Hold for 5 seconds then exhale for 5 seconds. Deep breath in, hold, exhale. We will repeat these deep breaths for a few more minutes until you are totally relaxed. (2.5 minutes) As you breathe, imagine all your muscles getting very heavy as if your body were being slowly filled with warm water. Continue to breathe deeply. Starting at the top of your head, mentally scan your body for any tension. When you find an area that feels tight or tense, take a moment to contract the muscle for a few seconds and then completely release. Continue to breathe deeply, while your entire body becomes heavier and more relaxed. Now that you are completely relaxed, it's time to visualize your race day. Breathe normally for a few breaths. Imagine waking up race morning. Where are you? What time does it say on the clock? Imagine taking a nice stretch of your arms with a smile on your face. Today is the day you have been training for and you are excited and ready to go. Imagine getting up, going to the bathroom, and brushing your teeth. You are getting ready for the day in the running gear that you have carefully laid out the night before. Imagine everything you will wear, from your shoes to your shirt to the race bib pinned on your chest. What will you do next? Picture what you will have for breakfast, what it tastes like, what it smells like. This is something you've had many times before and you are confident that it will fuel you and help you feel your best. After your meal, what happens next? You'll want to use the bathroom again and then head out the door. Picture traveling to the race start, making sure you have plenty of time to arrive early and stay relaxed. How will you get there? What do you see? How do you feel? If you are nervous, remind yourself that it's normal. Your nerves are a sign that this is something that is important to you. You want to do well at this race and you are prepared to do your best. You will control what you can, and you'll let everything else go. Once you arrive at the race, visualize what it will look like. There may be crowds of people. There may be long lines for the restrooms. Will it be dark? What will the temperature be like? How will you feel? Will you eat or drink anything? What will it taste like? Imagine yourself going through your warm up. You are jogging slowly and the motion helps soothe your nerves, while getting your blood flowing. Your warm up routine is so familiar to you from all the practice that you've done and you are feeling very good and relaxed. Now it's time to head to the starting line. Picture the crowd of runners, all of them as excited and nervous as you are. Feel the energy and see their smiles. Imagine that you can store up all that energy inside you so that you can use it later on in the race. Hear the starting gun go off and feel your legs begin to run. Imagine yourself consciously controlling your pace so that you don't go out too fast. This is your race, you are prepared, confident and strong. As you continue to run, look at your surroundings. Notice the trees, people, spectators, buildings, every detail of the scenery. Feel the breath in your lungs, the sweat starting to shine on your skin. Feel your feet gliding over the ground, your legs and arms in perfect alignment. As the race continues, think about the challenges you might encounter and how you will overcome them while still remaining calm. Imagine your shoe coming untied, the laces slapping at your ankle every step. How will you overcome that? Imagine your fueling and hydration plan going well. Taste the gel on your tongue and feel the cool water refreshing you. Imagine the fatigue that will start to creep into your legs. How does that feel? Remember that you have felt fatigue in your training and you are prepared for this. Negative thoughts will enter your mind when your effort starts to rise. Listen to that voice. What is it saying to you? How will you respond? Imagine yourself accepting that the negative talk will come, but you don't have to be affected by it. You have practiced overcoming tough challenges and you will be even more prepared this time. What kind of mantras will you say to yourself when these challenges come? Simple, positive phrases that are meaningful to you can push back even the strongest negative voice, so think about those now. As the race unfolds, imagine your confidence growing as the effort gets harder. Yes, this is the toughest part of the race, but this is why you are here. You have trained for this both physically and mentally and it's time to make yourself proud. As you get closer to the finish line, imagine yourself smiling through the intense effort. Your breathing and your legs feel heavy, but you have plenty of power inside you to get to the finish line strong. Imagine that there is a very powerful magnet hidden in your race bib and one on the finish line clock. The harder you run, the more you are being pulled by an unseen force, propelling you forward. See the time on the clock that you want to see. Hear the crowd roaring and the race announcer calling your name as you cross the line, strong, sweaty, and happy. You did everything you could today, no matter what the challenges, and you are grateful that your body gave you this experience. And now, let's slowly and gently come out of your visualization and return to full consciousness. Deepen your breath with a long inhale, then slowly exhale. With each breath, slowly become more aware of your surroundings. Gently wiggle your fingers. And then your toes. Continue to breathe deeply for two more breaths. And now, open your eyes. You should feel relaxed, calm, and better prepared for an amazing race day, no matter what happens. This week's show brought to you by… AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt . Get yours now! CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page

Oct 6, 2021

Do you ever look at other runners, in person or on social media, and think "they are so much faster than me" or "they are real runners, not me"? Well, you're not alone and unfortunately this mindset can prevent you from enjoying everything running can be. Well, Erin Azar is on the podcast today to… Help you overcome these negative thoughts and develop a stronger mindset Document her journey as a new runner and what helped her get feel like a "real runner" How to get over comparing yourself to other runners on social media and their seemingly perfect running accounts. Win a FREE Copy of the Easy Running Plans book written by Coach Jeff! What I love about Erin is that she is everything that a real runner really is. So many people who are starting off say, oh I'm not a real runner because I'm not fast or skinny or experienced. Erin is changing all of that and to be honest, she's the only running account that I want to follow right now. I know you are going to love her as much as I do no matter what kind of runner you are. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Follow RunnersConnect on Instagram Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page Follow Erin on Instagram Follow Erin on TikTok 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).

Sep 29, 2021

Is race day coming up? Whether this is your first big race or you're a seasoned vet, this episode will help you be sure that you don't miss a critical step of your race day prep! In this episode, you'll learn: Top tips and advice for preparing for race days How to optimize your nutrition as a runner Planning your race gear & logistics: travel, lodging, strategy, and clothing The mental race: expert pacing tips & managing expectations and anxiety What to do (mentally and physically) before and after you cross the finish line Plus, get our free race day guide checklist here so you can have the peace of mind you have everything you need! If this is your first big race you don't really know what to expect. Hopefully, your taper has been going well and you are starting to dream about all the possibilities of how the race will go. But your actual race day is uncharted territory. So today, we're going to go over all the things that you need to pay attention to and plan for on race day. Because when you prepare for as many details as possible, you are setting yourself for the best race you can run. Now, if this is not your first marathon, this is a perfect refresher course to make sure that you don't forget anything. Your goal is to take away as many decisions as possible on the day itself, so you are ready to run with a calm mind, knowing that you've done everything right. You want to control the things that are within your control and let everything else go. To help me out with this race day prep episode, I invited Coach Elisabeth Scott to the show. Elisabeth is a marathoner, coach and podcast host at runningexplained.co . What I love about Elisabeth is that she takes complicated running topics and breaks them down into really easy explanations. Elisabeth found running like many of us do, by just wanting to get in shape and change her outlook on life. And she made a lot of mistakes along the way. I'll let her explain more about that, but I think that's what makes her so relatable and interesting. We go into all the details about what you should eat and wear and how to plan every little thing you can to ensure that your big day is as stress free as possible. Also at the end of the show, I'll share a little story about a race day that I didn't plan so well and how that went. Here's a hint–it didn't go great. Learn more about Running Explained Listen to The Running Explained Podcast Follow Running Explained on Instagram Connect with Running Explained on Facebook CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Sep 24, 2021

The three weeks before your marathon are critical to your success on race day. If you do too much, you'll leave your speed in training. But if you do too little, you can start losing fitness. In this episode you'll learn… How to taper your mileage and training with the exact workouts you need How to change your eating patterns to recover and fuel right How to create a healthy mindset and calm your anxiety about the big day Grab your free download of our exclusive Marathon Taper Nutrition Plan! Full transcript and show notes here. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Timeline Nutrition Improving your mitochondria is one of the best things you can do for your health, with Mitopure from Timeline Nutrition, it has never been easier. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. Mitopure comes in powder form to mix into your favorite smoothie, Protein Powder if you are looking for a great 1,2 punch of muscle support, or softgels. Go to timelinenutrition.com and use my promo code CONNECT for 10% off the plan of your choice. Athletic Greens Athletic Greens has released a big update to the name of their flagship product. The Athletic Greens we love is now called AG1. If you're someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious. If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt . I know you'll love how easy it will be to finally be consistent with your fruit and veggie intake. Give it a try at athleticgreens.com/rttt

Sep 22, 2021

There is a deep divide among runners about which is the best running shoe and the big super shoes seem to be winning. Is this because they are better, or is it just clever marketing with a big budget? Steven Sashen thinks it's the latter. In this episode you'll learn: why the barefoot/minimalist movement isn't dead how a "natural" shoe can improve foot strength what the big brands don't want you to know The beauty of running is that you really don't need much more than a pair of shoes to get started. But does the kind of shoe really matter? Absolutely. Hundreds of millions of dollars has been spent on the development of running shoes that promise to propel you farther and faster than you've gone before, while also delivering a smooth ride and making your feet look good. Steven Sashen is the co-founder, along with his wife Lena Phoenix, of the minimalist footwear company Xero Shoes and he is also a master's level sprinter. He claims not only that true minimalist shoes are better for your feet, but they are better for your running. He takes issue that you need super shoes to run your best and in fact you might be causing more harm than good if your goal is to run for life. And a fun fact, when Xero Shoes was just getting started, Steven and Lena appeared on the hit show Shark Tank, where they turned down a $400,000 offer from Kevin O'Leary. I ask Steven about that experience, the pros and cons of each type of footwear, and where we go from here. It's a lively and controversial conversation that just might have you rethinking what you put on your feet. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This episode is sponsored 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!). When I race, I don't crave sweet, I crave salt and LMNT is the perfect way to hydrate and replenish the electrolytes I need to perform and feel my best. Head over to DrinkLMNT.com/RUNNERSCONNECT for your salty samples.

Sep 17, 2021

How do you KNOW that you are ready to race a marathon? And not just run it, but race it in your dream goal finishing time? In this episode you'll learn… The SEVEN key signs that will tell you if you are ready The most important factors of successful marathon training How to know for sure that you've done enough If you are training for a marathon, now is the time that you are really starting to feel it. The miles have been piling up, the long runs are getting longer, and race day is getting closer and closer. You've been keeping your head down and getting the work done and trying not to worry too much about the 26.2 miles or 42 kilometers that you will be racing soon. But no matter how confident you are in yourself and in your training, there's a little voice inside your head that is always asking, am I ready? Have I done enough? Okay, for some of us, that voice isn't so little! So how can you tell if you're ready for the marathon in a few weeks? And how do you know if the finishing goal that you've been dreaming about is realistic or not? I mean, we all dream of running faster or farther than we ever have before. But we can't truly know that we're capable until we do it. Or can we? In today's bonus episode Run to the Top, I'm going to reveal the 7 signs that say you're finally ready to crush your marathon goal. This is exactly what you'll need to know if you are a first-time marathoner, or if you're running your hundredth. But, I'm also talking to those of you out there who keep trying and trying and just missing that elusive dream goal time. Have you finally done enough this time? Most first-time marathoners are just happy to be able to finish a marathon, but once you have that first one behind you, almost everyone wants to know if it can be done faster. The quick answer to the question is no one knows! You can be the most highly trained elite marathoner in the world and if you get a terrible day, you might not make it to the finish line. That's just the harsh reality and sometimes heartbreak of the marathon. You train for months on end and it ends up being a crap shoot on just one single day. But let's assume that weather is not a major factor (and that's a BIG IF). How do you know that you've done enough to prepare yourself for what you think you can accomplish? For anything but your very first marathon where you are simply trying to finish, goal marathon pace should feel a step harder than easy. The more experienced you are at the marathon, the more you can push the effort level. If you've had a good build-up, the goal pace should be something that felt pretty hard the first few weeks, more manageable in the middle, and good (but still a little scary) toward the end of your cycle. But there's more to it than that. There are actually seven major signs that you are ready to race the marathon. Consistency Matters More Than Perfection The first thing to do is look back at your training log. How consistent were you with your mileage and fitting in your runs? Consistency is hands down, without a question, the single most important aspect of good training. Running stable mileage without big gaps in training or big swings in mileage is key to being well prepared. Your runs don't all have to be Instagram-worthy, but just showing up day after day is what matters most. If you were grading your runs like you were in school, I'd like to see the vast majority of them in the B range. If you are always turning in A+ performances, your training is either far too easy for your fitness, or--and this one happens far more often--you are working way too hard and are risking injury or leaving your best work in training. When training for a marathon, good enough really is good enough. Solid Long Runs The second thing I look at as a coach is your long runs. Did you get all or most of them in? Did the majority of them go well or were you strapped to the struggle bus the whole time? Simply running long at a slow pace does tremendous things for your aerobic system, but adding the extra challenge of some speed to a long run can really test your legs for the big day. Fast finish long runs are great at signaling how you might hold up in the marathon, especially if you paired the run with a moderately paced steady run the day before and still survived. Teaching yourself to keep running hard when tired is exactly the skill you will need on race day so if you have a time goal in mind, you definitely should have been practicing this. If you've had a few terrible long runs, guess what? So have most of us. One or two bad runs are a small part of the bigger picture, so they are unlikely to change your fitness. And the best thing about a bad run is that it's still a run and it's still making you a better runner. Prioritizing Recovery The next thing I want to know is how well you are recovering from those hard days and those long, hard runs. Are you able to run easy the next day with minimal to no soreness in the last few weeks before the race? Or do you have to take extra recovery time to get to feeling yourself again? At the beginning of your training cycle, it's very normal to have leg soreness after hard workouts, but the goal is to build strong legs that can handle what the marathon has to throw at you. A well-designed training plan will build tough, durable legs that can go the distance without being completely trashed the next day. That's because soreness is not always a good indicator of a good workout. Soreness happens when you go beyond what you are used to, but lack of soreness doesn't mean that you are not building and growing. Often, lack of soreness shows healthy adaptation, which means you are absorbing the training well. If you've been consistent, gotten most of your long runs done well, and have made sure that you are recovering right, you are almost halfway there to nailing that goal marathon time. There are four more ways to tell if you are ready. Goal Pace Starts to Feel Pretty Good Number four might be a little obvious, and it's how does goal pace feel? At the beginning of the cycle, a few miles at race pace typically feels on the harder side, but as you get closer to the race, goal pace should start feeling pretty good. It's certainly still significantly harder than easy pace, but it should not be a struggle to maintain it for several miles. After all, you are going to be running at that pace for hours! If you are sucking wind after 30 minutes and it's three weeks before your race, it's highly likely your goal is far too aggressive. Now there is one caveat to this. If you are training in harder conditions than you predict your race to be, race pace is going to feel much harder at home. For example, I'm coaching an athlete named Katy who lives and trains in hot, sweaty Florida. But her race is in cool and dry North Dakota. So when she is running marathon pace, her effort level is much higher than we hope it will be on race day. Well, at least at the beginning. That also means that the opposite is true. If you are cruising along down your cool and perfect home roads and your marathon is predicted to be any of the 4Hs hot, hilly, humid, or at a higher elevation, what is easy for you at home is not going to feel easy on race day, so adjust your expectations accordingly. Fueling and Hydration The next factor in the equation is fueling and hydration. Have you found what works for you and practiced it until it's second nature? Nearly all of your long runs and many of your later-stage fast workouts should be done fully fueled, practicing your race day nutrition, including what you will eat the night before the race. Nutrition is what makes marathons more than twice as hard as halves. If you skimp on this section and don't have a well-practiced plan for the race, you could be in big trouble. Healthy at the Starting Line As a coach, I also want to determine how healthy you are. Are there any lingering injuries that you've been pushing through that haven't properly healed? Have you been truly honest with me and with yourself about how severe an injury is? Athletes are strong, stubborn people and we don't want anything, especially a little injury, to get in the way of running. But if you neglected to take care of a tweak, a niggle, or an ouch with proper recovery, then pushing harder than you've ever gone before on race day is a huge risk that might not be worth the potential reward. I know that you've been working so hard and for so long for this one day to arrive. But if you are injured before you start, you are risking couching your running for a very long time. Mental Strength The last factor is arguably the most important of all. How well have you trained your brain? If you want to reach your potential in the marathon, or really at anything hard, you've got to dig down into a part of yourself that is a little dark and a little uncomfortable. Running hard for hours on end is hard. And if you don't want it bad enough, all the safety features that your brain has at its disposal to keep you from dying will come out in full force. This is why you run hard in workouts. It's not only to build your physical strength, but also to see if you've got what it takes to push past the point where reasonable people slow down or stop. Now to do that on race day takes discipline that is 100% mental and which can be trained.. Your brain has to override the feelings of excitement and adrenaline at the beginning of the race to keep your pace under control. You've got to learn to stay calm when you see a split that you don't like on your watch and remember that the first 20 miles is just a warm up for the real 10K race. You've got to let go of fears of failure and follow your plan. You've got to prepare yourself ahead of time that the last 5-10k of the race will be very, very, very hard if you are doing it right. But you will keep running anyway. So if all seven signs are resonating with you, then congratulations, you probably have a realistic goal in mind and are ready to race. If none or only a few of the points I've mentioned are true, then it's time to take a step back and rethink your goals. After all, would you rather cross the finish line with a smile on your face knowing you ran the best race you could or skeleton walk the last 10 miles in pure agony because you overshot your goal? Making a realistic plan for your race is essential to finishing the marathon with a performance you can be proud of. Of course, even if you are perfectly prepared, in the best shape of your life, anything can happen on race day that will be completely out of your control. You will have to roll with the unexpected with a calm mind and adjust as you go. And remember, there's really no such thing as a good race or a bad race because they both make you a better racer. Most people actually say they learn more from a bad race, but of course no one wants them to happen! But if you've been consistent, with solid long runs, good recovery, goal pace feels good, fueling and hydration is dialed, you're healthy and mentally strong, you are as prepared as you can be. Now as long as you don't overdo during your taper, there's nothing that can stop you from running your best race. So I'll go over that next week on the next bonus Run to the Top. Are you ready to race? Let me know and I just might feature your story on a future episode. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Sep 15, 2021

What if you could get faster, stronger, and more mentally sharp despite turning the corner beyond age 40? It is actually possible. Now, if you started running in your teens or in your twenties, you are not going to be able to race or train at the same intensity or paces as you did back then. But just because your times aren't going to be the same doesn't mean that you can't run your very best and have the same sense of pride and accomplishment as you did when you were younger. In fact, you might even find more satisfaction in your running as a master. Coach Claire's guest will tell you how. Cathy Utzshcneider is an accomplished athlete and coach who did not even start her running journey until age 40. In the years since, Cathy has won nine USA Track and Field national age group championships, a silver medal at the Nike World Masters Games, and a gold medal at the North American World Regional Championships. She was ranked No. 5 in the world in her age-group in the mile in 2005. She is a lead faculty member of coaching and high performance at Boston College and is the author of three books on master's running. Her coaching practice has produced eight Olympic trial marathon qualifiers, six world age-group records, 10 American age-group records, and 67 USA Track & Field (USATF) age-group champions. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Cathy's Coaching MOVE!

Sep 10, 2021

Running strides will get you fast, fast! What if we told you that there was a way to get faster, to improve your running form, quicken your feet, better prepare for a race, and have some fun, all in less than 90 seconds of work? The good news that such a thing actually exists. This simple speed development drill is a staple of track and field and cross country teams all over the world, but many recreational runners are missing out on a classic tool that can massively improve their running. It's called the stride. Or striders, or accelerations, or stride-outs. Lots of names for the same awesome skill. But what it's not is a sprint or a surge. Coach Claire Bartholic will explain. In this episode, she investigates why strides are so amazing, what they do for you, and tells you exactly when and how to do them. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Sep 8, 2021

Sha'Carri Richardson thought she was going to the Olympic this summer after winning the 100m sprint. But when she tested positive for THC after the race, she was disqualified. Like Richardson, several elite athletes have made headlines recently, while the use of marajuana has pretty much been an open secret among the best of the best. But why? What is the science behind this controversial plant? What researchers are starting to learn is that the natural runner's high that we feel when we go for a run is directly related to the one you get from THC and NOT from endorphins like so many believe. Now there's a whole lot more to this topic than getting stoned and going for a run, I promise you, and today I'm going to talk to the investigative journalist who literally wrote the book on it. Josiah Hesse's work has been featured in publications including Vice, The Guardian, Politico, and Esquire. In his new book, RUNNER'S HIGH, Josiah takes us on a journey through the secret world of athletes who experience astounding, cannabis-inspired physical and mental transformations. He explores the groundbreaking science of the runner's high, the economics of the $20 billion CBD market, and the fundamental racism and inequalities in the enforcement of marijuana prohibition. Regardless of what you feel personally or politically about marijuana, and how it relates to running, this is a stereotype-busting deep dive into a fascinating topic and I hope you'll join me for the trip. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Sep 3, 2021

Is a cool down after running really important? Do you tend to skip your cool down when time is crunched? Coach Claire Bartholic reveals the the four biggest myths about cool downs, because even if you do one religiously, it might not be doing what you think it's doing. Despite what they don't do for you, there are still some great reasons for incorporating a cool down into your routine after each and every run. Claire explores how you can maximize the time at the end of your runs most effectively. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Sep 1, 2021

Will running a marathon in high-tech super shoes help you run faster? Nike made huge headlines when they came out with the Vaporfly series in 2017. Featuring a new kind of foam and a flexible carbon plate, Nike promised that their expensive new shoes would improve a marathoner's running economy by 4%. With elites and recreational runners doing everything they could to improve by just one percent, these magic new shoes were pretty tantalizing. But with all new technology comes controversy. Nike had already been supplying its best runners with Vaporflies as early as 2016, which was an Olympic year. Other athletes sponsored by other companies would be at a clear disadvantage if the 4% improvement numbers were really true and they complained to the governing bodies of the sport. Rules changed and the copycats followed Nikes lead. Now in 2021, most of the major running shoe companies have some version of high-tech foam and carbon plate shoes and all of them need to be available to the public before they can be used in competition. So what does this all mean for you? How much do high-tech shoes matter in your running and racing? I wanted to find out so I invited Michael Haischer on the Run to the Top to tell us what he found. Mike is a doctoral student and lab manager at the Athletic and Human Performance Research Center at Marquette University in Milwaukee, WI, which just so happens to be my alma mater. Mike and his team wanted to better understand the potential performance-enhancing effects of technological advancements in marathon racing shoes. So they examined the finishing times of the top 50 male and 50 female runners from all the World Marathon Major series in the past decade, both before and after the introduction of new Nike shoe models. Did the Nikes make a difference? And if so, what implications does that have on the rest of us, who are not in the top 50? We are about to find out. Take a Listen on Your Next Run! CONNECT, COMMENT, & COMMUNITY: Marquette University's Athletic and Human Performance Lab Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Aug 27, 2021

Do you eat before a run? Should you? And what should you eat that will fuel your run the best? Coach Claire Bartholic explores exactly what you should eat before any type of run. She brings back registered dietician and 2:57 marathoner Meghann Featherstun to explain the science. Coach Claire also gives you meal and snack ideas that you might not have thought of that are quick to grab, easy on your stomach, and fast to fuel your run. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Aug 25, 2021

Sarah Clem is the director of operations and running coach at CHAARG, an organization dedicated to igniting a passion for movement in college women. CHAARG stands for Changing Health Attitudes + Actions to Recreate Girls. They have chapters on 115 university campuses in the US and their mission is to free young women from the elliptical and show them that fitness can (and should!) be fun. Sarah Clem has been an avid runner for the past 16 years and started the CHAARG Run Club in order to help more women learn to love running. She's coached over 500 athletes to complete their first 5Ks, 10Ks, half marathons over the past year and is looking forward to sharing the powers of running with even more young women this fall. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This episode is sponsored 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!). When I race, I don't crave sweet, I crave salt and LMNT is the perfect way to hydrate and replenish the electrolytes I need to perform and feel my best. Head over to DrinkLMNT.com/RUNNERSCONNECT for your salty samples.

Aug 20, 2021

The tempo run is a classic workout for runners. But what does the word "tempo" really mean? It can mean different things to different runners and can be done at different paces. Coach Claire Bartholic brings on Coach Dylan Belles, fellow RunnersConnect coach and 2:16 marathoner to help explore the science, benefits, and different types of tempos or threshold workouts. They will go over the three main phases of intensity of tempos: aerobic threshold, lactate threshold, and anaerobic threshold. They clear up the confusion since these terms are often used interchangeably, so you can be the smartest one at your next group run. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Aug 18, 2021

Imagine having the opportunity to train for one of the top marathons in the world with nearly all the advantages of an elite. You'd have access to world-famous coaches, have top of the line training gear and tools, and thousands of dollars of free stuff. When race day comes around, you'd be whisked away to meet your teammates in person, as prepared as humanly possible for the race of your life. Sounds amazing, right? Katie Sloane and Ivan Alonso won exactly that. They are two of the lucky winners of a contest held by Zwift , a massively popular multiplayer online cycling and running platform. Ivan Alonso is a 39 year old, Texas-based husband and father of two young children. Since beginning his athletic journey, he's lost nearly 100 pounds from both running and cycling and dropped an incredible more than 90 minutes off his very first marathon to become a sub-three hour marathoner today. Katie Sloane is a 31 year old amateur ultra runner from England who is shifting to the roads by training for Berlin. She's most at home on the trails with her dog, but don't underestimate Katie's talent in the marathon. She's training for a blisteringly fast 2:45 finishing time. Claire Bartholic asks them about their running Cinderella story and what it's like to virtually train like an elite for one of the world's most iconic races. If you've ever wondered what your training and racing would look like with some of the best coaches and gear in the world, you can experience it vicariously through their stories. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/rttt If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Aug 13, 2021

Strength training for runners improves performance and prevents injuries. But when you love to run, it can be hard to add strength training into your routine, even if you know you should. The two main benefits of strength training are that it prevents and helps heal injuries, and it enhances performance. Done properly, strength training creates a foundation for injury-free running and allows you to keep up with increasing mileage and intensity on your runs. On the performance side, studies have shown that resistance training improves running economy and endurance muscle fibers. Research has also linked weight training to better body composition and resting metabolic rates. Not to mention, strength training is particularly important as we get older, in a way that running alone is not. Recent studies have proven that running does not protect against the gradual loss of lean muscle tissue and, as we lose muscle, we also lose a larger percentage of our fast-twitch muscle fibers, which is part of why we slow down as we age. To say it another way, if you are afraid of getting slower as you get older, making strength training a part of your routine will slow down that slow down. In this episode of the Run to the Top Podcast, Coach Claire Bartholic explains exactly how much strength training runners need, when to do it, and the four best exercises for runners. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This episode is brought to you by Athletic Greens and Timeline Nutrition . Use the code CONNECT to save 10% of your Timeline Nutrition order!

Aug 11, 2021

Aqua jogging, also known as deep water running, is the most running-specific alternative to land running. By using a flotation belt which keeps you vertical in the water, you can mimic a land-based running workout, with no impact. It can effectively maintain or even build your fitness if you're injured or if you can't handle the pounding of another day of running. Jennifer Conroyd is a marathon runner who was stuck in the deep end of the pool for six weeks before the Chicago Marathon. She had injured her calf so badly that pool running was her only option to keep her fitness and finish the race. Not only did she finish Chicago, but she qualified for Boston. Her success led her to found her company Fluid Running , which provides a complete system to get anyone started with deep water running. Fluid Running offers group classes that Men's Journal voted one of the Best Workouts in America, and they also have the only app-based and coached water running workout system in the world. Using waterproof, bluetooth headphones, you get workouts, music, and a coach in your ears to keep you entertained and focused on your fitness. Coach Claire Bartholic talks with Jennifer about her personal journey, the science behind deep water running, and how it can not only help injured runners, but healthy runners as well. If you are looking for a way to break out of a plateau, but just can't handle more pounding on the roads, this could be the solution for you. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show is brought to you by LMNT. Head over to DrinkLMNT.com/RUNNERSCONNECT for your salty samples.

Aug 6, 2021

Finding the time to get in a run, let alone a warm up can be a challenge at times. But if you are the kind of runner that thinks a little jogging is all you need to warm up, you're going to want to listen to this. A proper warm up will help you feel better on the run, be less injury prone, and with practice, run better and faster than ever. And if you are getting ready for a speed day or a race, a warm up is essential for performing your best. In this bonus Run to the Top Podcast, Coach Claire Bartholic talks about why you shouldn't skip a true warm up and she explores exactly how to warm up for any kind of run or race. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Aug 4, 2021

In May of 2021, two ultrarunners named David Kilgore and Margot Fleming were invited to a unique event whose only rules are there are no rules and there are no spectators. In the spirit of Hunter S Thompson's mind-expanding trip across the desert in the iconic book Fear and Loathing In Las Vegas, The Speed Project is a race from Los Angeles to Las Vegas. The route is anywhere from 300 to 340 miles and is a journey just as counter culture as Thompson's book, just without the drugs. David and Margot were each supported by their crews on this multi-day race and to make things more interesting for all of us data-lovers, they had their biometrics measured the whole time by a wearable technology device called WHOOP. WHOOP measured their heart rate, heart rate variability, sleep quality, recovery and more. You would think that after 50 to 80 mile days of running in the desert, all biometric trends would progressively get worse as each athlete deteriorated with the effort. But that's not what happened. A little background, David Kilgore is an accomplished ultrarunner, who ran for the University of Colorado and on Team USA in the Trail and Ultra Running World Championships in 2019. Today, he leads marketing for On Running in New York City, where he now lives and trains. Margot Fleming is an ultrarunner and marathoner, has worked with Nike as a global brand manager, and now heads the global footwear marketing team at Lululemon. She is also the daughter of famed marathoner and 2 time NYC Marathon winner Tom Fleming who tragically suffered a heart attack at age 65. Margot is deeply ingrained in the NY NJ run scene and has worked closely with New York Road Runners in honor of her father's legacy. Claire Bartholic sits down with David and Margot to learn what it was like to push yourself to such limits through running, what it was like to race through the desert for days, how they fueled, and how they recovered. For those of you that already love the world of ultra running, this one will hit the spot and for those of you who cannot even fathom such a journey, David and Margot will help paint the picture of what it's really like. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Whoop.com Save 15% with code RTTT This week's show brought to you by: Purity from the Amino Company. Purity is an essential amino acid-based formulation that has been shown in clinical trials to help reduce liver fat levels while working to maintain healthy liver enzyme levels and so much more. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Purity a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Jul 30, 2021

Many runners are guilty of downplaying their running. If you've ever said, "I'm not a real runner," or have gotten down about your abilities as a runner, this is for you. We are shifting the negativity about our running on The Run To the Top in this episode and owning up to our true awesomeness! Learn how to break out of the negative self talk and comparison trap today. *GIVEAWAY ALERT* If you agree with how awesome running is, and are ready to celebrate the fact that you are an awesome runner, I'd love to hear about it. Follow me, @theplantedrunner and tag me on instagram with your running post using the hashtag #awesomerunner. I'll respond to you personally and I'll send two winners a FREE supply of LMNT hydration powders as a thank you. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jul 28, 2021

In today's episode, we're going to drill down on one critical micronutrient that is essential to humans in the right dose, highly toxic in the wrong dose, and one that many runners are chronically deficient in and that is iron. To help explain the unique role of iron in runners, I invited Dr Mike Zourdos and Dr Sara Mahoney on the Run to the Top. Mike and Sara have studied the role of iron in marathon runners for both health and performance, and fun fact, Sara is Mike's endurance coach. Mike is a Full Professor and the Associate Chair in the Department of Exercise Science and Health Promotion at Florida Atlantic University in Boca Raton, FL. Mike's research lab, the Muscle Physiology Laboratory, focuses on resistance and strength training, but more recently, he has begun to come over to the endurance side of sport with a little help from Sara. Dr Sara Mahoney is the Chair of the Department of Exercise Science and Associate Professor at Bellarmine University in Louisville, KY. Her research has been focused in the use of nutraceuticals and the use of nutrition in athletic performance, specifically endurance and ultra-endurance events. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show is brought to you by: LMNT. Head over to DrinkLMNT.com/RUNNERSCONNECT for your salty samples.

Jul 23, 2021

Up to 50% of runners will suffer an injury in any given year and one of the most severe and common injuries is a stress fracture. Because treatment for a stress fracture will require a significant amount of time off your feet, you'll want to become aware of this risk to runners and start work on prevention now to avoid ever getting a fracture in the first place. And if you've already suffered from a stress fracture and want to know what steps to take to heal, recover, and get back to running your bes t, I'll go over what you need to know with a little help from runnersconnect.net founder Jeff Gaudette. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jul 21, 2021

If you've run long enough or are just starting your journey, you probably have a Iove/hate relationship with running. Running long distances is wonderful and completely irrational at the same time. To help me explore the delightful and nonsensical sport that we all love to hate, I invited author and ultrarunner Brendan Leonard on the Run to the Top. Brendan is a freelance writer and illustrator whose new book, I Hate Running and You Can Too, is a hilarious and relatable trip into the mind of a runner that's not going to top any podiums or win any races, but still regularly runs irrationally long distances. Brendan started his popular website Semi-Rad.com in 2011 as a channel for active, yet not elite athletes, who love to get out there, but don't take themselves too seriously. He's a contributing editor at Adventure Journal and a columnist at Outside. His stories have appeared in Backpacker, National Geographic Adventure, Men's Journal, Sierra, Adventure Cyclist, and more. He's bicycled across America, runs hundred milers, and he is continually amazed at the things that regular people can do. His work is funny and insightful and he might just inspire you to love (or hate?) your running too. CONNECT, COMMENT, & COMMUNITY: Semi-Rad.com Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company. Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Jul 16, 2021

Many people want to lose weight with running. While the benefits of running can go far beyond losing a few pounds, running can be a fantastic part of your strategy to get in the best shape of your life. So why is it that runners come in all shapes and sizes? If running is so good for weight loss, why aren't all runners perfectly trim and lean? And what about those stories that you hear of people actually gaining weight while training for the marathon? How is that even possible when you are pounding out mile after mile? Coach Claire Bartholic goes beyond just calories in and calories out to explore why you might not be losing weight despite how much you run. Then, she goes over how you can change your routine and habits to finally achieve the weight loss results you are looking for. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jul 14, 2021

Hydration and Fueling For Endurance Performance Series, Part Two: The EXACT Fueling and Hydration Secrets from the Best Endurance Athletes with Abby Coleman Learn exactly how the best endurance athletes in the world are fueling and hydrating with sports scientist, Abby Coleman. Abby is part of the team at Precision Hydration and she has helped create and analyze the strategies of top Ironman performers, the man who broke the 100 mile and 12 hour world record breaking race, and multiple champion ultra runners and riders. She knows exactly what they ate and drank at every stage of the race and will help us apply that knowledge to our own plans. Abby is an expert on sweat and has Sweat Tested some of the top athletes in the world - including NBA, Premier League, NFL and MLB players - to help them refine their hydration strategies. She advises professional cycling teams, pro triathletes, and 2x Olympic runner Eilish McColgan. Oh yeah, Abby helps recreational athletes too. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jul 9, 2021

Welcome to Part One of our two part series on Hydration and Fueling for Endurance Performance. In this episode we'll talk about how to craft your perfect hydration plan and on Part Two, we'll learn the exact fueling and hydration strategies of some of the best endurance athletes in the world. Be sure that you are subscribed to the Run to the Top so you don't miss out on a single episode! Ah, summer. The warm, sunny days, and short nights are perfect for getting outside and savoring nature with family and friends. But if you are an endurance runner, training in the heat comes with challenges. Not only is running simply more uncomfortable as the mercury rises, but the combination of heat, sun, humidity and distance will begin to affect our performance as the body struggles to cool itself down. If you've ever come back from a run soaked in sweat, or had salt stinging your eyes and staining your clothes, you probably already know that hydration is important. And if you are training this summer for a marathon or an ultra, a perfect hydration plan is an absolute must. The question is how do we do it right for both our health and our performance? To get into the precise details and science to help you craft your own personal hydration strategy, I invited sweat expert Andy Blow of Precision Hydration back on the Run to the Top to help me out. You may remember him from my interview with him in 2020 , one of our most downloaded episodes of the year. If you haven't listened to that one, be sure to go back and check it out! CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page Precision Hydration hello@precisionhydration.com How To Measure Your Sweat Rate Cramps How To Start an Event Well Hydrated How Much Dehydration Can You Tolerate? How To Tell if You May be a Salty Sweater Discount code for precisionhydration.com for 15% off your first order: RUNTOTHETOP GET EXPERT COACHING AT RUNNERSCONNECT!

Jul 7, 2021

Your spine starts showing signs of aging at age 20. Is too much running putting it at more risk? We talk about the spine a lot to our athletes. Your posture and spinal mobility are huge players in good running form, which allow you to run faster and longer with less effort. Flexibility in the thoracic spine in particular allows you to run light and tall, as well as makes more room for lungs to fully expand to their potential. So what can we do to make sure that our spine is supported, helping us run faster and pain-free? And what happens to our spinal health as we age, especially if we've spent years pounding out mile after mile? Brigham Young University's Dr Ulrika Mitchell researches the spine and is on the show to talk about it. Dr Mitchell was born in Germany and got her degrees in Sports Science and Physical Therapy there before moving to the US in the 90s. She got her PhD at BYU and now teaches Functional Anatomy and Orthopedic Impairment at the university. Her research is mostly focused on the spine, low back pain, and she frequently studies runners as she is a runner herself. Coach Claire asks her all about how the spine functions when we run, how to make sure that it is optimally supported, what exercises we can do to maintain proper spine alignment as we run, and what happens to our spines as we age. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jul 2, 2021

The instinct to run hard from the start is something that is tough to unlearn. That's why you so often see new runners, and even experienced runners do this in workouts and races: they start off too fast and at some point, dramatically and disappointingly slow down, finishing far slower than their potential. But there is a proven race strategy that race after race produces far better results. It's a strategy that has led to nearly every world record in distances from 1500m to the marathon and beyond. It's called the negative split. A negative split is simply running the first half of your race slower than your second half. That means you have to run slower when you are feeling good and run faster when you are feeling tired. Sounds impossible, right? Well, it's not easy, for sure, but it's a concept that can work in nearly any race to ensure that you get the very most out of your potential. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jun 30, 2021

Is a lack of great sleep ruining our lives and our running? Claire wanted to find out, so she invited sleep expert Dr Shelby Harris on the show to talk about it. Dr. Harris is the former director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center. Now in private practice in White Plains, NY, she treats a wide variety of sleep disorders such as insomnia, nightmares, circadian rhythm disorders, narcolepsy, and more using evidence-based behavioral treatments. She has researched the neuropsychological effects of insomnia in older adults as well as behavioral treatments for insomnia, parasomnias, narcolepsy, and excessive daytime sleepiness. Dr. Harris has written for the New York Times and Psychology Today and has been quoted in media such as The Huffington Post, The New Yorker, Wall Street Journal, O Magazine, and New York Magazine. She has appeared on the Today Show, World News with Diane Sawyer, Good Morning America, and more. In other words, she knows a lot about sleep and she is a runner herself. Claire asks her how we can better decide to prioritize sleep over running and whether afternoon runners or morning runners are doing a better job with their sleep. She talks about how much sleep we really need and how to get more of it. And if you are a runner with kids, this episode is especially for you because your little ones might just need a little more sleep too. And just so you know, if you are listening to this at 2am because you can't sleep and you just happen to fall into dreamland before the show is over, we will take it as a compliment!

Jun 25, 2021

Summer is officially here in the Northern Hemisphere and while longer days leave lots more time for running, the sun, heat and humidity can make running miserable. But unless you'd like to spend the season on a treadmill in the air-conditioning, learning to adapt to the heat is your best option. The good news is that all your sweaty work this summer will pay off with faster times in the fall, when things cool off a little. We'll get into the science of what is happening when you run in the heat and then offer some cool suggestions that can help you train this summer more effectively, despite the temperatures. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jun 23, 2021

Matt Frazier is a vegan ultramarathoner, author, and entrepreneur, best known as the founder of the No Meat Athlete movement and host of the No Meat Athlete Radio podcast. Matt found he could run longer and faster with the help of a plant-based diet, and shortly after adopting a plant-based diet, Matt qualified for the Boston Marathon after taking over 100 minutes off his first marathon time. He has run several 50-milers and a 100-mile ultramarathon on a vegan diet. Matt's books have sold over 125,000 copies in five languages, and his work have been featured in books including Rich Roll's Finding Ultra , Brendan Brazier's Thrive Foods , and Seth Godin's What to Do When It's Your Turn . Matt was named by Greatist as one of the 100 Most Influential People in Health and Fitness, and Sports Illustrated has called The No Meat Athlete Cookbook one of the best Health & Wellness books. Matt has a brand new book out called the Plant Based Athlete and I couldn't leave out his equally amazing co-author Robert Cheeke. Robert began a vegan lifestyle for ethical reasons at age 15, weighing just 120 pounds. Today he is the author of the best-selling books, Vegan Bodybuilding & Fitness, Shred It!, Plant-Based Muscle. He is often referred to as the "Godfather of Vegan Bodybuilding," growing the industry from infancy in 2002, to where it is today. As a two-time natural bodybuilding champion, Robert is considered one of VegNews magazine's Most Influential Vegan Athletes. He tours around the world sharing his story of transformation from a skinny farm kid to champion vegan bodybuilder. Robert is the founder and president of Vegan Bodybuilding & Fitness and maintains the popular website, VeganBodybuilding.com. He is a regular contributor to No Meat Athlete, Forks Over Knives, and Vegan Strong. In my conversation with Robert and Matt, we talk about common nutrition myths about plant-based and vegan diets (here's a hint--they are not always the same) and how more and more top athletes around the world are discovering that plant-based nutrition is not simply some fad diet, but a powerful performance and recovery enhancer. We talk about protein, calories, macros, and whether or not you need to be all in to reap the benefits of plants. As you can probably guess, this was a delightful conversation for me because not only did I get a chance to interact with two people whose work I think so highly of, but I also get to talk about my two most favorite subjects: running and food.

Jun 18, 2021

Have you ever experienced painful leg cramping late in a race? Coach Claire goes into the science of leg cramping. This episode will equip you with an action plan that you can start today to cramp-proof your legs, so you can crush your next race, cramp-free. And she does it with a little help from her running mentor, Coach Jeff Gaudette, 2:22 marathoner and founder of RunnersConnect.net. Coach Jeff has extensively studied the issue of late-race cramping in runners and it might not be caused by what you think it is. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each week! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jun 16, 2021

What if I told you that there was a simple way to improve your muscular endurance, reduce your respiratory rate when running, reduce the production of lactic acid, slash your cortisol build up in half, allowing for faster recovery times after every run? I bet you'd be all over it, right? And then you might be asking, what's the catch? My guest today is Dr Dena Garner and she's spent the last 17 years of her career researching and developing a very simple product that promises to do just that. Dr Garner is a professor at The Citadel, one of six senior military colleges in the United States. She has degrees in exercise science and muscle physiology as well as a postdoctoral fellowship in neurology. At The Citadel, her research has concentrated on the effects of a mouthpiece inserted over the lower teeth during exercise. She measures physiological parameters of her subjects while using the mouthpiece, including levels of lactate and cortisol, as well as respiratory rate and has found some pretty incredible results. Her research has shown that the specific way you place your jaw and tongue, aided by a mouthpiece, results in a physiological change in the airway, which improves performance outcomes. In addition to opening your airway, when you bite or clench down on the mouthpiece during exercise, research cites an increase in cerebral blood flow, which may be the link to the improvements in cortisol and lactate. Okay, okay, I know what you are thinking. This is pretty weird, right? And I'm not afraid to say that to Dr Garner in our conversation. But, if you think about it, it could make sense. Think about when you are concentrating hard on something. Many people instinctively clench their teeth or chew on a pencil or their lip or a necklace or bite their nails. Why do we do that? What if it's not just a habit your mom tries to get you to stop doing? What if it's a stress-relieving mechanism that's evolved over time that actually does help us? I don't know about all that, but what I do know is that this research is absolutely fascinating to me and potentially could be a gamechanger in performance and recovery. Let's find out. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jun 11, 2021

Having a solid fueling plan for the marathon can make the difference between a great race and a disaster. But how do you know what to eat, how much to eat, and when? Coach Claire Bartholic explains exactly how much runners need to take in before and during the marathon. She talks what you should be doing in the days before the race to top off your muscles' storage of glycogen, what you should eat race morning, and just how many carbs and calories you need to take in to avoid the bonk and cross the finish line your fastest! CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each week! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! Marathon Nutrition Blueprint https://runnersconnect.net/marathon-nutrition-blueprint/

Jun 9, 2021

Are you ready to be inspired? And maybe have some fun while we are at it? Then this is the episode for you. For most of us, qualifying for the Olympics is a completely unrelateable accomplishment, right? Well how about qualifying for FIVE of them? Abdi Abdirahman is the only American distance runner to qualify for five Olympic Games. At age 44, Abdi is also the oldest American runner to qualify for the Olympics, the oldest male to podium at the New York City Marathon, and the USA Track & Field master's record holder in the marathon. Born in Somalia, he came to Tucson, Arizona, at age 16 after his family escaped civil war. He became an American citizen in 2000 and has represented the United States as a 10,000m runner at the 2000, 2004, and 2008 Olympics, in the marathon in 2012, and has qualified for the 2020 Olympic marathon to be held in Japan this year. Coach Claire Bartholic wanted to talk to "The Black Cactus" as Abdi is also known, not just about his amazing accomplishments, but about the things that are relatable and helpful to all runners--not just elites. Because the truth is that we are all runners and while Abdi just happens to be one of the fastest runners on the planet, we are all just putting one foot in front of the other. His new book is called, Abdi's World: The Black Cactus on Life, Running, and Fun, and in it, Abdi not only tells his incredible life story, but he also talks about how he leads a fulfilling life that is not all about running. It's like a guidebook that is part life lessons, part training tips, part autobiography, and all uniquely Abdi. Claire talks with him about his 5 rules of running that might just help you have a better run today. It's kind of hard to believe that such a dedicated, durable and resilient runner like him sometimes has to convince himself to go for a run, but it's true and she asks him all about it. This conversation is as much about living a passionate life as it is about running and it's hard to find someone more passionate about both than Abdi. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each week! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company. Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30% This week's show also brought to you by: Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/rttt If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Jun 4, 2021

Do you want to know the number one way to get faster as a runner? SLOW DOWN! Yes, it seems like the opposite of what you want to do to improve, but it's absolutely true. In this bonus episode of the Run to the Top, Coach Claire Bartholic will explain the science behind aerobic development and recovery and why slow, easy runs are the most beneficial. Not only that, but she describes exactly HOW to run slowly and master this powerful technique. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each week! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Jun 2, 2021

Accurate nutrition information for runners can get pretty murky out there. It can be tough to figure out what's really important and really, what's even true. And that's why I've brought on Meghann Featherstun who's going to give it to us straight. Meghann is a registered dietitian and board-certified specialist in sports dietetics at Featherstone Nutrition – which means she's an expert in sports nutrition. Her passion is to bring accurate nutrition and fueling information out to runners everywhere, backed by research and science. And her mission is to debunk the food myths that hurt runners' health and performance. Oh, yeah, she's also a mom of two and a 2:57 marathoner. I invited Meghann on the show to play a little game that she plays every week with her Instagram followers called "is that freaking true Friday" and we had lots of fun with this one. So get ready to brush up on your running nutrition knowledge and crush a myth or two with Meghann. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each week! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

May 28, 2021

On this bonus Run to the Top, we are going to talk about racing, and specifically over-racing. That's when you are racing so often that it's actually hurting your progress as a runner. Now you might be wondering why I chose this topic, over-racing, right now just as some races are finally coming back after the pandemic. But that's EXACTLY why I think this is the perfect topic right now. Races are coming back and we runners are so thankful and excited to get back to the sport that it's tempting to sign up for any and every race you can. I'm the last person that is going to tell you that you shouldn't go race, be social, test your fitness, and hang out with your tribe of runners. If it's bringing you joy, it's probably good for you. We all could use a big dose of joy right now. But if that's how you spend every weekend and you are wondering why your race times haven't improved in a while, or if they are getting worse, over-racing might have something to do with it. RunnersConnect athlete Jon tells us how over-racing at the beginning of his running journey started to affect his ultimate goal, the marathon, and how he now uses tune-up races as a boost to his build up instead of a detriment! Learn how you can incorporate tune-up races into your training in a way that they are beneficial to your bigger goal race and your long-term progress. Or if you just love racing as much as possible, learn how you can transform those races into workouts that improve your fitness! CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each week! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

May 26, 2021

Can new tech in your shoe change the way you run for the better? We are all used to our watches telling us how fast (or slow) we are, counting our heartbeats, our footsteps, or even telling us how much recovery we need (or trying to anyway!) But now there is technology that can tell us even more. New wearables can give us some clues to our own unique running form so we can better understand where we can improve. My guests today are here to tell you all about it. Dr Grant Trewartha is the Head of Biomechanics at the wearable technology company NURVV. His research into the technical aspects of endurance running helped shape the development of a unique shoe insert called NURVV Run. Prior to his time at NURVV, Grant spent 16 years at University of Bath, leading significant research about injury prevention for rugby players as well as research on the biomechanics of sprinting and tendon mechanics during running. Anna Kosciuk is a Sport Scientist and a Footwear specialist and is also a part of Biomechanics team at NURVV. Anna's expertise is in learning how we can prevent running-related injury risk factors and maximize running performance through exercise and footwear. Prior to NURVV, she spent 4 years working in a specialist footwear lab where she performed detailed running gait analyses to match runners with the most perfect pair of running shoes based on their individual motion biomechanics. So we get into the nitty gritty about shoes, running form, and how wearable technology works and where it's headed in the future. Tons of great info in this one. And in case you are wondering, no, we are not sponsored by NURVV and I have never tried the product. I just think that this kind of tech is interesting and could be very relevant to helping runners become better without having to go to a fancy lab. But I did reach out to see if I could snag a discount code if you are interested in trying it: RUNPOD30 saves you 30% off NURVV Run in the US and UK only at nurvv.com This week's show brought to you by: Perform from the Amino Company. Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30% CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each week! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page

May 21, 2021

Can you run a specific workout pace on feel alone? Without looking at your watch? Tempo runs, steady runs, threshold runs, VO2 max workouts...they all have a "feel" to them and if you can learn how to pace them properly without being a slave to your watch, you can become a better, more adaptable runner. On this bonus episode of the Run to the Top, Coach Claire Bartholic introduces Laurie, a RunnersConnect athlete that has gotten very good at learning to pace by feel and effort. Laurie shares how she does it and Coach Claire explains how you can figure out how you should feel in any given workout by understanding the specific purpose of each one. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each week! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page

May 19, 2021

Lindsey Bomgren from Nourish Move Love is a super fit Minnesota trainer and creator of amazing and free YouTube strength videos. While they are not marketed as "runners' workouts" they are the exact same exercises that Coach Claire prescribes to athletes because they are classic strength moves that build better runners. But Lindsey just does them better. Lindsey is a certified personal trainer and group fitness instructor who has been featured in Women's Health Magazine, The Bump, Yahoo Finance, Cosmopolitan, Popsugar, Brit + Co, Well + Good and more. Lindsey is tough, but also cheerful and encouraging, often interjecting with her signature catch phrase "holy bananas" when things get hard. Coach Claire has been using Lindsey's videos over the past few month and the difference in her strength is remarkable! Oh, and don't forget to stay tuned at the end of the episode where we've got a major announcement about the future of the Run to the Top! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page email Coach Claire Follow Claire on Instagram Follow RunnersConnect on Instagram Join the Elite Treatment

May 12, 2021

The RunnersConnect family has grown! We welcomed a brand new expert coach to our staff this year and I'd like to introduce you to her. Andie Cozzarelli is a 2:38 marathoner, semi-pro athlete from Raleigh, NC. She ran in college at North Carolina State, becoming a 2 time All-American in the 10k and joined Oiselle after college. She qualified for the 2016 Olympic Trials in the Marathon with a half marathon and later went on to win her first full at the Indianapolis Monumental Marathon. After coaching on her own, Andie has joined the coaching team at RunnersConnect and we couldn't be more thrilled! But Andie's running road was not always smooth and easy. As a sophomore in college, she was diagnosed with Celiac Disease after struggling with her training and developing some disordered eating habits. Her performances improved after making some important dietary changes, but it wasn't enough to prevent some serious physical and mental health issues connected to her training and fueling. Thankfully, she has recovered and now is an advocate for mental health, nutrition, and balance in training. Aside from running & coaching, Andie and Claire have another sweet passion that they share and we'll get into that in this conversation.

May 5, 2021

If you think running a single marathon is tough, get ready to be inspired by Jocelyn Rivas. Jocelyn is on a mission to not just run 100 marathons, but break the Guinness World Records (plural) for being the youngest person to run 100 marathons AND the youngest woman to run 100 marathons AND the youngest Latina to run 100 marathons. Whew! At age 24, Jocelyn already has 82 marathons behind her, many done during the pandemic, which was no easy feat. And we're not talking loops she's running through her neighborhood. These are real certified races, each one bringing her closer to her ambitious goal. No stranger to adversity, Jocelyn is a DREAMer who was brought to the United States from El Salvador as a child and remains in this country for now thanks to the Deferred Action for Childhood Arrivals Act. Part of her 100-marathon motivation stems from her desire to shine a light on people like herself and to show others that women can do anything no matter where they were born. She talks about what this quest means to her, how she manages to pull this off with a challenging full-time job, and what training and recovery is like for her. Oh, and she's doing this on a completely plant-based diet. Jocelyn's great determination and positive energy makes for a very unique and enjoyable conversation with Coach Claire! Questions Jocelyn is asked: 4:00 You are currently trying to break two Guinness World Records to become the youngest person to run 100 marathons and the youngest woman to run 100 marathons. How old are you and what got you started with this quest? 4:50 How did you start running then? Did you just start with a mile or what was the first day of training like? 5:45 How old were you when you ran your first marathon? 5:56 When did you get this idea to go for the world record? 7:05 Can you explain what a DREAMer is? 8:04 What country are you from? 8:11 Does anyone else in your family run? 8:43 How did the pandemic affect your mission? 10;33 What are some of your favorite stories? How many marathons have you run in a week? 11:49 The obvious question is how do you recover from running 26.2 miles for six out of nine days? You must be sore and tired, so how do you get through that? 16:33 Let's talk about food. You're a vegan so you're like me, and the first question that everyone's going to ask is, how do you eat enough on a vegan diet? Where do you get your protein? How do you pull this off on just plants? 19:06 You just started eating vegan as an experiment. It wasn't ethical or environmental. You just saw that people were doing it and decided to try it. Is that it? 19:52 Do you still use gels while you run marathons or do you eat something else? 20:50 How long does it usually take you to run the marathons? Are you running them really fast or what is your average finishing time? 22:28 What are you doing in-between each marathons? Do you have some kind of structured plan? Do you do speed work? Do you do strength training or are you just recovering? 23:59 Have you had any injuries? Are you worried about overtraining or anything like that? 25:22 You're still working a full-time job 40 hours a week. What do you do and how do you fit all this in with your life? 29:47 You're planning on hitting marathon number 100 in November in your hometown at the Los Angeles Marathon. What are you anticipating that day to be like? 31:13 What's been the hardest part of this journey for you? 31:54 You don't drive. Why don't you drive? 33:34 What kind of support are you getting from the community? If you pull this off, you will be the youngest Latina to run 100 marathons. Why is that important to you? 35:07 Once you accomplish this, do you have any idea what's next? 35:31 What's your next marathon coming up? Questions I ask everyone: 36:14 If you could go back and talk to yourself when you started running, what advice would you give yourself? 36:53 What is the greatest gift running has given you? 37:18 Where can listeners connect with you? Quotes by Jocelyn: "I was actually not in a good place mentally. There were things going on with being deported potentially, and so I was just in a very dark place. And I was like, I want to make a statement. I want to make a statement that DREAMers are here to do something good. DREAMers are here to just help." "My biggest thing is I take recovery, I prioritize it more than anything. I use so many tools. I massage myself. I use so many lotions. You would make fun of me because I literally have like 10 different lotions and I use them all." "I use running as a type of therapy and it's just so amazing. Once I am done with work, I go for a run. I come back and I'm just like, I feel amazing. That feeling that wow, just everything goes away." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: JocelynRivas.com Students Run LA (srla.org) Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow Jocelyn on: Facebook Instagram Twitter YouTube We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Apr 28, 2021

Tianna Bartoletta is one of the best sprinters in the world, and she's on hand to teach all of us, even the endurance runners, what we can learn from short distance running. Really short. For most of us, a sprint is less than 20 seconds, which is the distance short enough to reach your top speed completely anaerobically, or without needing oxygen for fuel. Past this point, your lungs scream for oxygen and you will probably not be able to sustain the effort. Why should long distance runners care about those 20 seconds? Because by tapping into your anaerobic system a couple times a week, you teach yourself to burn that fire just a little hotter, and train your other gears to run a little more smoothly and efficiently. Tianna also talks about what surprising things endurance runners can learn from long jumpers and yogis, how to frame our body talk in a positive way, how she's adapted her training as she's aged, and her gold-medal-winning, world-record-breaking Olympic relay experience. This episode has something for everyone, whether you're a walker, a sprinter, or an endurance monster! Tianna is a 35 year-old American sprinter and long jumper. She is a two-time Olympian with three gold medals . She ran the lead leg in the world record setting 4 × 100 m relay team in 2012, handing the baton to Allyson Felix. At the 2016 Summer Olympics she won two more golds, first with a personal best to win the long jump then again leading off the winning 4 × 100 m relay team. In non-Olympic years, Tianna has won the World Championship s 3 times and competed as a pusher on the U.S. bobsled team in 2012. And if all of that weren't amazing enough, she's also a registered yoga teacher, writes a blog at tiannabee.com , and her memoir, Survive And Advance, will be released this June! Questions Tianna is asked: 4:37 This conversation is a little bit delayed because you got a surprise drug test at 7:00 in the morning. Can you talk about that? 5:09 Can you talk about the 60-day transformation that you posted? What happened? I thought you looked great before, but now you're like a sculpture. It's amazing. Can you tell me how that happened? 9:01 I remember reading in one of your Instagram threads that you said you were hungry during your 60-day transformation, and that's not something that we really like to admit. Why did you want to tell people like, "Hey, yes, this is working but to be perfectly honest, I'm hungry?" Why did you want to share that part about it? 11:45 You'll have to forgive me for asking what might end up being very basic questions, but our listeners mostly are endurance runners. So when somebody says, "I'm going to go run 100," they're usually talking about 100 miles not 100 meters, and you are a 100-meter specialist among many of your talents. So I would love to learn more about what it takes to be a good 100m specialist? 13:41 When you say you're allergic to running long, you obviously don't just run 100 meters in training and then stop. You do obviously run long. So what's a long run for you? 17:17 Let's talk about Stephanie Bruce. One of the bright spots of 2020, an obviously crazy year, is that you two connected, and I would love to hear about that story. 19:39 In 2020, obviously Tokyo was delayed. What was that like for you when you found out the news? 22:12 In both 2012 and 2016, you were a part of the gold-winning 4x100m relay team, in the lead leg position, handing the baton to Allyson Felix. Talk us through that. What makes a good relay team? How does the coach determine the order? How many times do you practice that baton pass? 24:19 What was your favorite moment from those games? 25:19 You are also a gold medalist in the long jump, and I want to talk about the world record there. The American world record and the overall world record, those are very, very old from the '80s and '90s. What's it going to take to break it? 29:00 You recently had a meet where you were jumping really, really well, and you registered under the team name AARP. Can you explain that? 30:37 What's your key to longevity in this sport then? What makes you at your age still able to perform at such a high level? 32: 17 How do you get your ego out of the way when training? How do you tell yourself, "No, it's okay to step back?" 34:19 Let's talk about yoga. One stereotype about runners is that they really don't have to be all that flexible. You are a yogi and you are super flexible. Can you share how yoga physically helps you, and then we get more into the mental side of it? 36:44 You have a book coming out. Tell us about that. 37:57 When does your book come out? 38:10 What do you think long-distance runners can learn from sprinters, jumpers, and yogis? 39:27 How often do you do plyometrics? 40:14 What's next for you? Questions I ask everyone: 40:39 If you could go back and talk to yourself when you started running, what advice would you give yourself? 41:04 What is the greatest gift running has given you? 41:17 Where can listeners connect with you? Quotes by Tianna: "You realize how much of our eating is just habit and mindless snacking. And so that's really the biggest transformation is that everything is mindful. Everything I ingest is done with that little pause, like why am I eating this? What is it for? And that's been the difference and my body has really responded to that." "I loved not realizing that we broke the world record. Somebody had to point it out to us in 2012. I just knew we won and we won by a lot." "You have to be able to put your ego aside and say, 'This is what my body needs. Sure, I can see that my rivals and competitors are doing six days a week but I can't do that.' And at the end of the day, you have to train the body that you have. That you actually have. Not the one you wish you had; the one you have. And that's the key." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Tianna Bee Survive and Advance Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow Tianna on: Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Apr 21, 2021

You probably know that strength training can help a runner minimize injuries but what about plyometrics or jump training? Do runners really need plyometrics? Wouldn't that lead to more injuries? Dr. Duane Scotti thinks the opposite is true. Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founding owner of SPARK Physical Therapy, and has been a leader in the rehab and running community for over 17 years. He is passionate about helping runners feel strong and confident so they can stay healthy and become lifelong injury free runners! Dr. Duane truly believes that anyone can run and that all runners should be treated differently as athletes. He is on a mission to change the traditional thinking that running causes "overuse injuries" and you must "take a break" in order to get better. Through run specific training (exercises and running progression) you can build your body to be a strong resilient runner and stay active, stay healthy, and just keep running! You may think it's counterintuitive to take time out from your running to work on your jumping, but running is a series of one-legged hops so incorporating some plyometric training into your workout plan to get better at those one-legged hops can dramatically change how well you run and how good you feel while running. In this episode, Duane explains exactly why plyometrics is important for runners and shares what he thinks are the key muscles runners should focus on, and also gives some great examples of non-jumping strength training exercises that all runners should do to become better and stronger. Some exercises were even new to Coach Claire! Through the Healthy Runner community, Duane strongly believes living an active lifestyle can help you stay healthy and live a pain free life. At SPARK Physical Therapy, Duane guides his clients in achieving a high-performance active lifestyle through his in-person clinic and virtually anywhere in the world. You could be a runner who aspires to complete your first half marathon, or you could be an experienced marathoner of 30 years. Duane has been the fitness and health support system and the go to resource for coaches, trainers, and runners. Duane is also honored to be a part of team UCAN as a featured expert dedicated to training strategies and innovation. He has his clients' best interest in mind as evidenced by constantly creating and sharing new videos, podcast episodes, and blog posts to help runners improve their confidence and strength for running. Through his programs, coaching, and virtual rehab, Duane has successfully helped thousands of runners crush their running goals, hitting personal bests over the years. He has a passion for helping runners of all abilities stay healthy and prevent injuries in order to get back to the workouts and runs they love! Questions Duane is asked: 5:27 You're a physical therapist who specializes in runners. Can you tell us a little bit about your own running journey and how you came to focus on runners in your practice? 6:30 You used to dance. What kind of dancing did you do? 7:20 What is plyometrics and why is it good for runners? 9:06 I'm going to play a little devil's advocate for you here. So if we are jumping all the time, running is a series of hops from one foot to the other, if we're already jumping all the time, why do we need to do more jumping? 10:03 How do your muscles function differently when you're running and jumping versus strength training? 11:06 Are plyometrics for every runner? 12:43 Let's say I am a Level 1 runner. I run three days a week, speed work one day, easy day one day, long run on the weekend, and I've never done any plyometrics before. What would your prescription be for me? 14:26 You're saying that we need to practice landing softly in the gym as well as when we're running? 15:22 What's Level 2 plyometric training? 19:32 When I was in super heavy marathon training, the miles piled up, I was running every day, and the last thing that I wanted to do was jump around because I would be so tired. So what do you say to somebody who's really deep into marathon training and who is balking at a little plyometrics? 22:00 One thing about plyometrics, at least in my experience, is that it ends up being really high cardio. For the most part, I want to get my cardio from running, not from my extra activities so what's your position on that? How much do you really need or are you a fan of getting your heart rate up in non-running activities? 24:10 At least with other kinds of strength training, a little goes a long way for runners because we're not trying to get huge and strong and build muscle mass and deadlift a million pounds. We are trying to be not weak for running, so we can get away with a little less strength training than some other kind of athlete in a different sport. So is the same true with plyometrics? Can I just do like five, ten minutes a week and call it good? 26:44 There are some runners, especially older runners and runners who are injury prone, who are afraid that jumping is either too hard or not something that they should do. How do you address that? 29:00 Before plyometrics, what kind of other foundational strength work should we runners be doing every week? 32:10 Let's talk about examples for each of the muscle groups runners should be focusing on in strength workouts. 39:23 What are some exercises for hamstrings and quads? 43:28 What I've been doing for my hamstrings, just to get some feedback to see if I'm doing the right or the wrong thing, is I have a really big exercise ball. So I will lay down on the floor like I'm getting into a glute bridge and I'll put my heels on the exercise ball and push with my heels the ball away and then pull it back in, and push it in. My hamstrings are on fire when I'm done with that. I can do 10 or 15 and I'm calling for mercy. But you're saying that's a little bit different than the Nordic one you recommend? 44:46 One thing you said a little bit earlier that I want to go back to real quick. You talked about some runners being hamstring dominant. I've encountered a lot of quad dominant runners. What are your thoughts on that and what's going on there because most of the people I know who have problems or injuries tend to be really quad dominant? 47:17 When you say we need to work on eccentric exercises, I assume that means you're a fan of some downhill running because that's eccentric? Questions I ask everyone: 48:37 If you could go back and talk to yourself when you started running, what advice would you give yourself? 49:10 What is the greatest gift running has given you? 50:07 Where can listeners connect with you? Quotes by Duane: "One of my big principles is we need to train in order to run. So running is not our only form of exercise, our only form of training. We actually have to train in order to run successfully and stay healthy." "I am not about, you will see some camp style classes or bigger programs, not going to drop any names, but they go to like failure and they're doing like 50 box jumps because that's the WOD that is posted and you're going to do 50 of them no matter what. No, I'm a big believer in more the quality and how you're feeling when you're doing the exercise in order to get the benefit that you want to get from the exercise." "One thing about the calf muscle before I forget is endurance. So runners should be able to do 25 single leg heel raises or calf raises." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow Duane on: Instagram @sparkyourtraining YouTube Channel- Subscribe to Get The latest Running Tip Join the Healthy Runner Facebook Group Send Duane A Facebook Message Like the SPARK Physical Therapy Facebook Page Blog For Runners Inquire About Individualized Running Evaluation (virtual or in person) Twitter @scottispark ⠀ Listen & Subscribe to the Healthy Runner Podcast: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Apr 14, 2021

The Relatable, Rambling Runner - Matt Chittim Most running podcasts focus on professional runners. Matt Chittim's Rambling Runner podcast focuses on dedicated amateur runners who are working hard at the sport while also balancing running with the rest of their lives. That's not to say Matt ignores the elites. He also covers the other end of the spectrum with his Road to the Trials podcast which follows the training, racing, and experiences of some of America's best runners as they prepared for the Olympic Trials. As an athlete, Matt is a former college basketball player and coach. He started running at a young age with an occasional 5k or track season but most of his running was at the service of getting fit for other sports. After college Matt started taking running more seriously and eventually became fully invested in the running community. Matt is currently working through a year-long journey called Mastering 40 in which he is hoping to break 40:00 in the 10k after turning 40 years old. He talks to Coach Claire about his training ups and downs and what motivated him to set this "stretch goal." Matt also talks about how his Ramblin Runner podcast got started, his most memorable interview, and what he thinks the differences are between professional and amateur runners. He is a natural storyteller who brings a unique perspective to the running community! Questions Matt is asked: 3:50 Most of us know you from your popular running podcast Rambling Runner. Can we go back to the beginning of how it all got started and how it's going now? 8:10 What do you attribute the growth of your podcast to? 9:32 What have been some of your most memorable interviews? 11:05 Who is still on your list of dream interviews? 13:28 You've got another show, Road to the Trials, which obviously interviews the best of the best, the elite Americans who are gunning for the Olympic Trials, so you have interviewed your share of elites and you've interviewed your share of just recreational runners. What would you say is the difference between the two? 15:54 PTs probably love working with professional runners because they do what they're told more than amateur runners do. 18:38 You have a new series within your podcast called Mastering 40 that you started last August, dedicated to chronicling your journey of breaking 40 minutes in the 10k. Let's talk about that and what you are doing to prepare. 21:29 How's your Mastering 40 goal going? 22:21 How did you injure your knee and how did it affect your training goal? 23:07 Do you have a date for your goal? When's the time trial? 24:26 What kind of races are you looking for to prepare for your time trial? 25:19 What are all the other things you're doing? What's training like? Nutrition, sleep, all that good stuff, etc? How are you doing in those areas? 29:28 Another project of yours is Road to the Trials. Can you talk about that and who you bring on the show? 32:33 We could talk about how great such and such race was but you really learn so much more when everything falls apart. 36:54 What's next for you? What happens when you break 40? Questions I ask everyone: 40:01 If you could go back and talk to yourself when you started running, what advice would you give? 40:46 What is the greatest gift running has given you? 41:00 Where can listeners connect with you? Quotes by Matt: "I started the Rambling Runner podcast with the idea of there's a lot of running podcasts out there that I really liked and the vast majority of them were talking to professional runners... and I was like, 'All right, no one's talking to amateur runners. Let's do that.'" "Professional athletes in any sport are incredibly gifted athletes, and I think that the thing that's easy to miss sometimes for dedicated amateur runners is sometimes they hold themselves to too high a standard. These folks, they were awesome at running the minute they started running." "One of the things I've learned through the show is that just like anything else, racing is a skill. It's not just a test of fitness." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: The Rambling Runner podcast Road to the Trial‪s podcast Amino Co - RunnersConnect Anchor - The easiest way to make a podcast InsideTracker.com Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Retreats email Coach Claire Follow Matt on: Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Apr 7, 2021

As runners, we think about how to fuel properly. That includes carbohydrate and protein, but what about essential amino acids? How do they help us optimize our nutrition to become the best runners we can be? Dr. Robert Wolfe, Ph.D, is here to talk as both a scientist and a runner. As the director of the Center for Translational Research on Aging and Longevity at the University of Arkansas, he focuses his research on the regulation of muscle metabolism. His research publications have been cited an impressive 75,000+ times, and he shares how amino acids might be able to help your performance and recovery. Dr. Wolfe has also been running for 60 years and has run an amazing 62 marathons under 2:30 in his lifetime! Coach Claire talks to him about his running career, how to stay young and healthy, what happens in the body when we run, and how our food can help us before, during, and after the run. Dr. Wolfe also shares his thoughts on the importance of keeping a consistent exercise routine as we age, so there's definitely a lot of great food for thought in this episode! Dr. Wolfe's undergraduate studies were at the University of California, Berkeley, and he completed his Ph.D. degree at UC Santa Barbara's Institute of Environmental Stress. Dr. Wolfe served as a faculty member at Harvard Medical School for nine years. Prior to accepting his current position in 2006, he was at the UT Medical Branch at Galveston, where he held the John H. Sealy Distinguished Chair in Clinical Research and was Chief of the Metabolism Unit at Shriners Burns Hospital. Dr. Wolfe has received a number of awards and invited lectureships in recognition of his work. He received the Herman Award from the American Society of Clinical Nutrition for his career contributions. He has published over 452 peer-reviewed research articles, 126 review articles, three books, including the major reference source in the field of stable isotope tracer methodology and has 5 patents. His papers have been cited 50,663 times (h index= 122), and 16,423 (h index =65) since 2011. Dr. Wolfe has been funded continuously by the NIH for his entire career and frequently held two NIH grants per year as Pl. The focus of Dr. Wolfe's research is on the regulation of muscle metabolism, particularly as affected by aging and stressors such as injury, sepsis and cancer. His research has been performed largely in human patients and normal volunteers. Dr. Wolfe has developed models using stable isotopes to quantify a variety of metabolic processes in human subjects including the oxidation and production of fatty acids, various aspects of carbohydrate metabolism, and the rates of muscle protein synthesis, breakdown, and the transport of amino acids between blood and muscle tissue. Dr. Wolfe is the Director of the Center for Translational Research in Aging and Longevity at the Reynolds Institute on Aging. Questions Bob is asked: 3:33 Before we talk about the science of exercise metabolism, I want to hear about your running journey. You've been a runner for over 50 years with 62 marathons under 2:30. Can you tell us a little bit about what your story is and how you started? 5:15 I can't imagine that every single run was super fun, so I would love to talk about what your training was like, how you trained for marathons and what are the key ingredients in the recipe for a marathon? 8:06 How old were you when you did your last sub-2:30 marathon? 8:59 As far as fueling goes, what does an endurance athlete need before, during, and after exercise? 12:09 What are amino acids? What are the different kinds (essential, branched chain, etc)? And how are they used in the body? 14:56 When we're eating enough dietary protein, does that mean we are automatically eating enough of the essential amino acids that we need? 16:53 What is the optimal amount of essential amino acids we as individuals need? 18:44 Obviously protein requirements are going to be different for an endurance runner and a bodybuilder, right? 22:51 Is the purpose of taking amino acid supplements to get everything you need for optimum performance without having to eat more food? 25:24 Is there a limit to how much amino acids the body can absorb at one? 27:55 Does the body have a way of storing essential amino acids? 29:22 If you take in too much essential amino acids, do you just excrete it? 29:44 How are the amino acids from the Amino Company produced? 32:09 How do you use amino acid supplements? Do you take it before your run, after, or even during? 36:40 When you are taking amino acids during exercise, do they activate hormones in your body? 41:00 Does your company have an amino acid formulation to help me with my insomnia too? 41:41 Besides leading the Amino Company, you are also the director of the center for translational research on aging and longevity at the University of Arkansas. So what's the secret to staying youthful and vital as we age? 43:39 Do older athletes have an advantage when it comes to longevity and aging? Questions I ask everyone: 45:32 If you could go back and talk to yourself when you started running, what advice would you give? 47:02 What is the greatest gift running has given you? 47:54 Where can listeners connect with you? Quotes by Bob: "Generally speaking, I think the protein aspect of the diet is extremely important but as far as dietary protein, when you're eating as many as 4 or 5,000 calories a day, even a low protein diet is going to provide enough dietary protein to meet your protein requirements." "It's important to understand that the dietary requirements are telling us not only how much protein we should eat, but how much of each individual essential amino acid we should eat, are predicated on the baseline amount we need to avoid deficiency. And so the key aspect, what we'll talk about with specific amino acid supplementation, is that for optimal physical functioning, particularly with stress like exercise training, that the baseline amount of essential amino acids that you need to avoid deficiency is really not optimal." "One of the things that obviously we're trying to do is with running is to improve muscle function and muscle strength without increasing muscle bulk because it's just extra weight." "The thing which is obvious when you see a lot of older people is that ability to function physically is really the primary determinant of quality of life. If you can't get up out of a chair then medical costs and everything else go out the window, but just being able to do the activities you like is so important." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: The Amino Company The Center for Translational Research in Aging and Longevity | UAMS Donald W. Reynolds Institute on Aging Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Retreats Email Coach Claire Follow Bob on: Email Dr. Wolfe We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Mar 31, 2021

Many runners face constant negative mental battle when the run starts to get hard. If you are frequently struggling with negative thoughts, there is a way to win the mental battle. Dr. Jacob Cooper has the answers. Jacob breaks down exactly what you need to do and exactly when you need to do it, to convert your self-talk that's telling you to quit, to an ally that lets the real you triumph. So if you want to perform better at running, or really at anything in life that's challenging, keep listening and be ready to apply Dr Cooper's techniques, and finally win the negative mental battle when running hard. Jacob is a clinical sport psychologist who serves as the director of sport psychology at Appalachian State University in Western North Carolina. A former college athlete himself, he has worked with professional and amateur athletes, Olympians, and Paralympians. He has an extensive background in mental health and how it ties to performance. Jacob has developed a style of working with athletes that focuses on them holistically, with the goal of performance optimization in the pursuit of excellence. Jacob Cooper Ph.D. - Full Bio Dr. Cooper is a clinical sport psychologist who serves as the director of sport psychology at Appalachian State University in addition to his own private practice serving professional and amateur athletes. He is a member of the United States Olympic & Paralympic athlete mental health registry, which consists of a selected group of specialized sports psychologists who are thoroughly vetted by the USOPC and then made available to current U.S. Olympians & Paralympians. As a former collegiate offensive lineman turned amateur triathlete and runner (Hello Clydesdale Division!), Jacob has worked with athletes at the Olympic, Professional, and Division-1 level over the course of his career. As a sport psychologist, Dr. Cooper brings an extensive background in mental health and performance enhancement. To this end, he has developed a style of working with athletes that focuses on them holistically, across the spectrum of future-oriented performance optimization, current personal barriers/stressors, as well as more significant mental health issues that can inevitably show up in the pursuit of excellence. As a doctoral student at Boston University, he completed clinical practicums within a variety of settings, including the U.S. Department of Veterans Affairs (VA), the Federal Bureau of Prisons system (BOP) along with multiple D1 college sport medicine teams as a performance consultant. Additionally, he has published scholarly articles and cultivated a unique approach to working with athletes and teams that integrates the latest research, evidence-based strategies, and technology to help them reach their goals. In addition to high performance populations, he has a unique background and training in the areas of rural mental health, trauma recovery, serving low help-seeking populations, and military psychology. He has provided performance optimization for military personnel prior to their deployments as well as counseling for veterans transitioning back to civilian life throughout Western North Carolina, Indiana, and Boston. Dr. Jacob Cooper- Ph.D. Clinical Sport Psychologist. Director of Sport Psychology Services at Appalachian State University Licensed Clinical Psychologist & Health Service Provider (HSP) U.S. Olympic & Paralympic Sport Psychology Registry Member Education Background: B.A.- (Psychology) Taylor University (Indiana)- 4 year scholarship athlete & team captain (Football) Dual Masters Degree- Ball State University (Indiana) M.S.- Sport and Performance Psychology M.A.- Clinical Psychology PhD- Counseling Psychology (Sport and Performance Track)- Boston University Matched Clinical Residency - Charles George Veterans Hospital - Asheville North Carolina. Questions Jacob is asked: 3:59 I first found out about you from an Instagram post that the folks at ZAP posted. You were working with the elites at ZAP helping them build some mental strength. Can you tell me a little bit about how you worked with them? 5:03 How do elite and regular runners find motivation and purpose when a lot of races have been taken off the board? 6:19 Maybe this pandemic is a silver lining or maybe it's a gift because we can look at our running in a different way because we're all going to get slower as we age and performance is a huge part of why we do it, at least for some people, but once you take those PRs and the clock away, why do we run? That's got to be the most important thing, right? 7:28 We always talk about, "I want to get mentally tough," because clearly it's not just our bodies. We can train our bodies to do certain things but if the brain is not onboard, the train's not going to get all the way to the station. So how do we train our brain to be mentally tougher when things get hard? 8:30 I'm going to use myself as an example. When I'm running really hard or trying for a specific goal, I have the devil and the angel on my shoulder. I have the voice saying, "Go, go, go. You can do this." And then I have a very, very sweet devil saying, "Everybody still loves you no matter what you run. You can slow down. This is really hard." So I'm fighting these two opposing things that are 100% me and I really want to tell the devil to shut up and I really want to keep moving hard. How do I do that? 11:30 So the feelings come and we're supposed to say, "Oh hello, feeling," and let it go on its way. Is that what we're supposed to be doing when we're trying to run that 400 meter repeat really hard? 12:43 Can you give us a few examples of mental tools that we can use? What's in the toolbox? 14:37 What is radical acceptance in your RISE model? 16:32 What does the I in RISE mean? 23:50 What does the S in RISE mean? 25:23 Do you have any hints for people who don't know what their optimal performance cues are? 26:18 When I'm running well in a race or in a group setting, I definitely lock on the dude in front of me. I'm laser focused on him and I pretend that I have a rope attached to him and I pretend that he's pulling me. And I just link up to him like a train like I am not letting this person go. It works for me. 27:13 What does the E in RISE stand for? 29:06 Let's talk about the difference between psychology of teams and the psychology of athletes that are in an individual sport. Can you address that a little bit? Or is it the same just on a different level? Are we all talking to ourselves like we would talk to a bunch of people? 31:58 What about teams of runners? What about groups of runners where they're obviously not always running the same races but they train together? They are in a team environment where they eat, sleep, and work out together and it's been proven that we work differently in a group setting. Can you talk about that? 33:31 Especially with the pandemic, we're seeing more and more runners find support, find a tribe, find a group of people online that they haven't been able to find before, and a lot of people are finding it incredibly helpful. Especially runners are typically Type A, loner, data nerds (or maybe I'm just speaking for myself!), but a group setting isn't typically comfortable for people who love to spend hours alone running, so any advice for that lone runner who maybe shies away from a group? 35:48 You help athletes work on their mental health issues. And we think about elite runners especially as just having these super tough brains that are as tough as their bodies and they are able to do amazing things that the regular people can't do. So we think that they are just some kind of machine when it comes to their minds but I suspect that you find some mental health issues. Can you talk a little bit about that? 39:36 People who drive themselves so hard to be excellent, they're a specific breed of people and you look at them and you wonder if they did have some trauma. Why in the world are they pushing themselves to these extreme limits? Do you find that that is really the case that people that are just absolutely at the top of their game are more likely to have had some kind of trauma in their past? 41:58 One thing I really wanted to talk to you about is the whole concept of balance. When we are striving for something, whether it's athletics, a career, parenting, sacrifice is inevitable and balance is simply not possible (or desired). How can we reach our goals without letting everything else fall apart? 45:21 What is next for you and what questions in sports psychology are you looking to get answered in the future? Questions I ask everyone: 48:54 If you could go back and talk to yourself when you started running, what advice would you give? 50:04 What is the greatest gift running has given you? 51:33 Where can listeners connect with you? Quotes by Jacob: "That 'why' is such a valuable thing and it's very easy in athletics to sometimes lose touch with that." "I think that it's helpful to have multiple fuel sources because there's costs to them all." "Your attention is a muscle. It's like a spotlight that allows you to shift to what matters most right now. I call these optimal performance cues or OPCs." "Anywhere that there's pressure and stress, we're all capable of that impacting us and manifesting in the form of some level of mental distress whether it's just some symptoms of anxiety, depression, eating disorders, trauma, or it's like a full blown chronic disorder and something like that." "There's going to be times and seasons of life that feel unbalanced. But I believe that in every season of life it is possible and worthwhile to live in a way that reflects our values." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: ZAP Endurance Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow Jacob on: dr.coopercc@gmail.com Instagram Running with Heart We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Mar 24, 2021

How many marathon runners have acute kidney damage after they cross the finish line? According to a Yale University study, the answer is a shocking 55%. So if you've ever run a marathon, the odds are slightly better than 50% that this has happened to you. But don't worry. The damage tends to be temporary, resolving itself after a few days. So we heal, get stronger, and move on. But what if something goes wrong? Dr. Sherry Mansour and Dr. F. Perry Wilson are kidney doctors or nephrologists at Yale, and they share their expertise on running and your kidneys. Dr. Mansour actually led the research on marathon runners and kidney research. They talk to Coach Claire about who is susceptible to acute kidney damage from running, what we can do about it, and what we still need to learn. They also discuss ibuprofen which can cause kidney issues, and how it can be used safely by runners. They also delve into kidney stones. If you've ever had one, you know they are extremely painful. They cover how to minimize the risk of kidney stones and what precautions kidney stone sufferers need to take when running long distances. If you are a runner with kidneys, this is one conversation you don't want to miss! Dr. Sherry Mansour grew up and attended medical school in New York. She graduated in 2010 and received the Highest Academic Achievement Award. She was elected valedictorian of her class and was also inducted into the Psi Sigma Alpha National Osteopathic Scholastic Honor Society. She went on to complete residency training in Internal Medicine at Stony Brook University Medical Center, where she was chosen as chief medical resident. She was inducted into the Alpha Omega Alpha Honor Medical Society, Stony Brook Chapter in 2012. She then joined Yale New Haven Hospital in 2014 as a Clinical Research Nephrology fellow. She also completed her Master of Science from the Yale School of Public Health in 2019 with a focus on Chronic Disease Epidemiology. Since her arrival at Yale, Dr. Mansour has been working on identifying novel repair biomarkers in blood and urine to better predict long-term kidney and heart disease outcomes after AKI, and improve overall patient care. Her K-23 proposal is focused on understanding the role of a vessel repair pathway, known as the Angiopoietin pathway, in graft outcomes after deceased donor kidney transplantation. A link to Dr. Mansour's full biography including links to her research and publications is: Yale Medicine Profile - Dr Sherry Mansour Dr. Wilson grew up in Connecticut, before attending Harvard College where he graduated with honors in biochemistry. He then attended medical school at Columbia College of Physicians and Surgeons, before completing his internship, residency, and fellowship at the University of Pennsylvania. In 2012, he received a Masters degree in Clinical Epidemiology, which has informed his research ever since. At Yale since 2014, his goal is using patient-level data and advanced analytics to personalize medicine to each individual patient. He is the creator of the popular online course "Understanding Medical Research: Your Facebook Friend Is Wrong" on the Coursera platform. A link to Dr. Mansour's full biography including links to his research and publications is: Yale Medicine Profile - Dr F Perry Wilson Questions Dr. Mansour and Dr. Wilson are asked: 6:33 Dr Mansour, you did a study a couple years ago at Yale that studied the effects of marathon running on the kidneys. Can you explain how the study was conducted and what you found? 7:50 So marathon runners have markers like people in the ICU. That sounds horrible. Should we be worried? 8:31 Why do runners suffer from Acute Kidney Injury? Is it unique to running? Do swimmers suffer from this too? 9:23 Sherry, you said that you just run for fitness, so I assumed you would be a marathon runner since you studied the effects of marathon running on kidneys. Can you tell me why you chose to study marathon runners? 10:38 Perry, are you a marathon runner? 10:48 Perry, what questions do you have when it comes to kidneys and running? Have you experienced dehydration? Have you tested your own urine after a race? 12:13 What role does dehydration, your sweat rate, and sodium play into the types of injuries that the kidneys have after endurance racing? 14:28 It's very difficult and actually not advised to drink the same amount of fluid that you actually lose during a race. What kind of advice would you give for somebody who says, "I know I sweat a lot. How much do I drink? How much salt do I put in my water?" Are these questions that you've been able to figure out yet? 16:28 Runners, especially older runners, worry about salt because their doctors say they shouldn't intake a lot of salt if they have high blood pressure. Or if they have other kidney problems, they might have been advised to be on a low salt diet. How does that play into while you're exercising? Should you continue to not consume much salt just because you're supposed to be on a low salt diet? 17:46 Runners hear a lot about ibuprofen. A lot of people call it Vitamin I and take it when they're feeling sore. Some people even take it before a race so they won't feel sore, and we as coaches try to advise against this. Can you talk about the link between ibuprofen and kidney injury? 22:08 One of the reasons I wanted to have both of you on the show is because I recently suffered from a kidney stone, something I haven't talked about until today. I'm a healthy, athletic person and did not expect it. It was the worst pain of my life and as an athlete, I'm struggling to find good advice for hydration for kidney stone sufferers. Perry, can you give me some advice? 25:00 Through my research I've found that kidney stones are fairly common. Is that correct? 25:16 What do kidney stone sufferers have to do as far as exercise goes? I'm absolutely dehydrated at the end of a marathon. Is that more dangerous for me than it would be for someone who doesn't have a kidney stone history? 26:59 I haven't heard of people talking about how endurance runners and kidney stones interrelates at all, so I think there's a lot of people out there that are hungry for this advice. Like I said, that's why I want to have you guys on the show. So we can still run, we can still get a little dehydrated, but our risk is going to be a little higher is what you're saying? 28:21 I think most runners now take Tylenol instead of ibuprofen, which hurts our liver instead of our kidneys. There's also some evidence that Tylenol actually affects your brain and makes your perception of effort go down. So any time there's something like that, runners are like, "Give it to me. Give it to me." 29:25 Acute Kidney Injury from marathon running is typically temporary. When do we have to worry that something could be wrong and damage could become chronic? 31:17 Have you looked at people who you measured right after the race and then looked at them a few days later to see if the damage was resolved? 32:15 If you could go back and talk to yourself when you started running, what advice would you give? 33:41 Where can listeners connect with you? 34:12 Do you know why students at Yale aren't allowed to run outside? Quotes by Dr. Mansour and Dr. Wilson: "This urine really we see in the hospital all the time when patients are in the ICU when their blood pressure is really low so we didn't think that we would see something similar in runners but that was sort of the main finding that kind of surprised us." (Dr. Mansour) "I wish I were a runner. Every time I do studies with marathon runners, they're so inspiring, they're so dedicated. It's really a great crowd to be around, but I'm just not like that. I don't have the stamina." (Dr. Mansour) "There might not be that much of a correlation between how you feel and what's going on in your kidneys because I was convinced I was going to see the most terrible stuff based on how I was feeling at the end of that race and my kidneys kind of shrugged it off." (Dr. Wilson) "A kidney stone is painful but it isn't going to kill you either, so you have to think about the benefits." (Dr. Wilson) Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Article: Marathons and Kidney Damage: What Runners Should Know Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow Drs. Mansour and Wilson on: Dr. Mansour on Twitter Dr. F Perry Wilson on Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Mar 17, 2021

When you're running hard, pushing yourself to extremes, which do you think is the more limiting factor, your body or your brain? Alex Hutchinson has done extensive research on exactly that question. The Toronto-based author and journalist focuses on the science of endurance and fitness. You may know him from his book ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance or from Outside magazine where he's a contributing editor and writes the Sweat Science column. Alex believes that our limits are elastic, stretchable, and as of yet, undefined. He and Coach Claire discuss those limits, and also tackle hydration, fueling, carbohydrates, strength training, aging and more. And just for fun, they also get into the science of why Coach Claire loves an out-and-back course way more than a loop! Alex also writes the Jockology column for The Globe and Mail, and his writing has appeared in Canadian Running magazine, Popular Mechanics (where he earned a National Magazine Award for his energy reporting), the New York Times, and he was a Runner's World columnist from 2012 to 2017. Prior to ENDURE, Alex wrote a practical guide to the science of fitness called Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise, which was published in 2011. He is also the author of the 2009 book, Big Ideas: 100 Modern Inventions That Have Transformed Our World. Alex started out as a physicist, with a Ph.D. from the University of Cambridge, followed by a few years as a postdoctoral researcher with the U.S. National Security Agency, working on quantum computing and nanomechanics. During that time, he competed as a middle- and long-distance runner for the Canadian national team, mostly as a miler but also dabbling in cross-country and even a bit of mountain running. He still runs most days, enjoys the rigors of hard training, and occasionally races, but hates to think of how he'd do on an undergraduate physics exam! Alex's best-selling book Endure has a forward written by Malcolm Gladwell, another famous Canadian runner and writer, and the updated version is now out in paperback. Questions Alex is asked: 3:34 You are an author and a journalist, but you really seem like a scientist at heart. How did you get into writing about fitness and endurance sports? 5:22 What fascinates you most about how the body works when exercising? 6:10 Your book Endure, if you could really sum it up, I would say that it is trying to discover whether it's the body or the brain that's mostly the limiting factor when you're trying to go to extremes but it's clear that it's a mix of the two. You can't say, "Oh, it's just the brain" or "It's just the body." Can you talk a little bit more about how they're interrelated and what we are finding out? 7:41 Tim Noakes is a South African scientist that has been very controversial. He's written a lot of things that turned out to be totally true and then he's written a bunch of things that maybe people have not found to be true. Can you talk a little bit about the controversy, both the good and bad things that Tim Noakes has contributed? 10:35 I would love to distill the lessons that you've learned so far about things that can help runners do better. The two main topics I would love to get into are hydration and fueling. Let's talk about hydration specifically for the marathon. Hydration needs are different for every type of body. Are there any rules of thumb that recreational runners should think about when coming up with a hydration plan for the marathon? 15:25 'Drink to thirst' is starting to become more popular but there are some populations that their thirst isn't reliable. I've heard that as you age, your sense of thirst is not as strong. Have you heard that as well? 18:05 We could talk about fueling during the race or we could talk about nutrition in general, but what I have found is that human studies are just notoriously bad when it comes to nutrition because we're not rats and we can't put humans in cages and measure everything. So what would you say are the limitations to studying nutrition on humans? 23:53 Let's get into the great carbohydrate debate. As I often tell people, what's frustrating about the word carbohydrate is that lentils, lollipops, and lumber are all carbohydrate. And if you say do eat carbohydrates or don't eat carbohydrates, clearly those three things are processed differently in your body. First of all, why do we lump carbohydrate? It's an absolutely massive category of food and clearly our body treats it differently. Carbohydrate is the preferred fuel of the brain. It's the preferred fuel of the muscles. So why isn't everybody on the carbohydrate train? 25:35 Sugar or simple carbohydrate is bad if you're not exercising but it's exactly what you need if you are trying to run a fast marathon. 27:29 A keto diet could be exactly what an ultramarathoner would want to do. They're not so concerned about ultimate speed; they're concerned about eating all the time. Isn't that what they say about ultras is that it's not really a running race; it's an eating race? 28:58 What's the point of all this science if the answer is always "It depends?" 30:22 Let's talk about strength training. What is the minimum effective dose for a runner who is highly active and competitive but not at the elite level? 34:36 What is the minimum effective dose of strength training for somebody who is actively training to be competitive in a race but still at a sub-elite level? 40:10 I think a lot of what we attribute to normal aging is actually more of lack of activity, and all the decline is mostly for the couch potatoes, the more sedentary people, and we runners think that maybe we're immune to all of that stuff. Would you agree a little bit with that? 44:12 You recently wrote an interesting article about the science of finish lines or teleoanticipation and you related it to not knowing when the pandemic will end. Can you explain? 47:46 I like out and backs better than loops because I know what to expect on the way back. There's science that proves it, right? 49:28 The brain loves knowing what to expect and it predicts what's going to happen whether it's right or wrong, right? 49:42 What questions are left unanswered? What kind of science are you looking forward to in the future? 51:33 I think everybody wants to figure out how to make their brains stronger, not just in running but in life and dealing with little kids. Questions I ask everyone: 52:22 If you could go back and talk to yourself when you started running, what advice would you give? 53:32 What is the greatest gift running has given you? 53:58 Where can listeners connect with you? Quotes by Alex: "For every situation that you think of the answer is both. The answer is "Yes." It's just like nature and nurture. The answer is your fate is 100% nature and it's 100% nurture, and your physical performance is 100% your body and 100% your brain." "If you look at the list right now of the top 100 men's marathon times ever run, 98 of them have been run by Kenyan or Ethiopian marathoners so if they're doing something wrong, I want to do it wrong like they're doing it because they're pretty successful. And if you look at the data, in both cases they're getting more than 60% of their calories throughout the day from carbohydrates. And for the Kenyans, apparently it's more than 20% of their calories come from the added sugar that they put in their oatmeal and their tea. So is this healthy for a couch dwelling office worker in North America? Probably not. But if you want to run fast or if you're training hard, sugar is not only like you can use it, but like you said, you need it." "There is some pretty interesting evidence showing that older runners like Masters runners get a much larger and more immediate benefit from weight training for their running than younger runners do because the younger runners have more muscle to spare." "Your body knows, even parts of your body that you wouldn't think know exactly where the finish line is." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance Alex Hutchinson | Outside Online Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow Alex on: Twitter Facebook We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Mar 10, 2021

Kim Clark's 110,000 Instagram followers know her as Track Club Babe. Kim microblogs daily offering inspiration, encouragement, and rock-solid training advice learned over years of running. Fun note: The Run to the Top was the very first running podcast she listened to! Kim ran her first marathon in high school. It was a six-hour disaster but she survived. Years later, in her late 20s, Kim decided to train seriously for another marathon and record her journey. Today she has a 3:11 PR and a massive following of runners. Kim is a former human rights lawyer turned commercial real estate agent in her hometown of San Diego, CA, who creates her social content each evening. She's done a ton of research throughout her running career and has of course had her ups and downs and is happy to teach and share her positivity with her online community. In this episode, Kim shares her story along with some great running knowledge including what she eats to fuel and recover, training mistakes she's made, over-training, and her thoughts on weight loss as it pertains to runners. Enjoy listening to running influencer @trackclubbabe! Questions Kim is asked: 3:42 When I invited you to be on the show, you said the sweetest thing about how this was a full circle moment for you. Can you explain? 4:49 You chopped almost three hours off your marathon time. Tell us about your journey. 7:59 What made you want to start a blog and give yourself the nickname Track Club Babe? 9:45 What were some of your early training mistakes? 12:57 What do you eat now before running? 14:08 You have a really big following on Instagram and you give training advice and things that work for you that people just absolutely eat up. What do you get asked about the most? 15:34 Your running journey hasn't exactly been perfectly smooth so I would love to hear about some of the times you've had plateaus and you broke through them. 20:14 Results are addictive when you get big PRs. You just think, "Well, if I just do a little bit more… " But clearly there's a breaking point. 26:26 One post of yours I noticed recently was about weight loss to get faster. Can we talk about this? 30:37 I think it's super helpful to spread that message that thinner is not faster so I'm really glad we're talking about that. 32:57 Let's talk about food. What's your favorite recovery food? What do you like to fuel up on when you're in marathon training? 33:53 With your Instagram following being so big and working on your blog, are you still working as a full-time realtor as well? 35:25 What's it like during COVID with no races for you? 37:01 How did you get through all the mental baggage of taking time off from running? 39:11 What's next for you? Questions I ask everyone: 42:36 If you could go back and talk to yourself when you started running, what advice would you give? 43:20 What is the greatest gift running has given you? 43:55 Where can listeners connect with you? Quotes by Kim: "We all love to run and no matter why you're running, whether it's just for the joy of it or competitively, it makes it more fun when it feels a little bit more effortless and you can go a little bit longer and a little bit faster, and it just makes it more fun." "I think the internet's an awesome place for just teaching you so much, and then just being connected with so many runners around the world helps so much to read from their experiences, learn from them." "I figured out how to qualify for Boston and I figured out training for me. The key for every person is just figuring out what is going to connect for you and your body and for where you're at." "There's so many things that you can be doing that have nothing to do with weight that are going to move the needle on your speed, and that's what we should be focusing on and not just being so obsessed with weight, which honestly, if you want to try to be frail and run fast; that's not going to work either. You want to be under-fueled and try to run fast; that's not going to help you." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow Kim on: Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Mar 3, 2021

What is it with runners and knees? If you run, you've heard "I used to run but it hurts my knees." Although running is not inherently bad for your knees and staying active helps keep your knees healthy, a lot of runners eventually stop running because it hurts their knees too much. Older runners, especially men, have to be particularly diligent in their strength training and stretching to avoid knee pain. So which is it? Does running cause people knee problems or are certain people predisposed to knee problems and would have issues regardless of whether they ran or not? To get to the bottom of this issue, Coach Claire speaks with Yale orthopedic surgeon, Dr. John Fulkerson. Dr. Fulkerson specializes in sports medicine and focuses on treating patella instability, which refers to the kneecap sliding in and out of position. Dr. Fulkerson has been at Yale for over 40 years and he is leading the way in cutting edge technology to help those who suffer from debilitating knee issues. He talks about who's most at risk for knee problems, what does and doesn't work for prevention, the simple exercise that you can do today that can help keep your knees running smoothly and pain free, and why those of us who are fortunate enough to be runners should feel gratitude for our running, even on those bad run days! Dr. Fulkerson received his medical degree from and also completed his internship and residency at Yale University. His awards include a Lifetime Achievement Award from the Patellofemoral Foundation, a Sports Medicine Fellow Educator Award from the Department of Orthopedic Surgery at the University of Connecticut, Connecticut Orthopedist of the Year, the San Francisco Bay Area Lifetime Achievement Award, U.S. News and World Report Top Doctors, and the Wisdom House Community Service Award (with his wife Lynn). He founded the International Patellofemoral Study Group and the Patellofemoral Foundation. He has been head team physician for the NHL Hartford Whalers and Hartford Wolfpack, and a team physician for the U.S. Olympic Men's Ice Hockey and Trinity College in Hartford. Dr. Fulkerson is known for orthopedic surgical innovation and has lectured worldwide. His publications include Disorders of the Patellofemoral Joint as well as many other chapters and monographs on the same subject. He also published the non-orthopedic book Thin Lines: A Vineyard Journey. Questions John is asked: 3:00 What every runner wants to know is, is running bad for your knees? 4:44 What other people besides older people need to be careful about running safely? You said that there are some people that maybe aren't as well suited to running as far as their knees go at least, so who are we talking about here? 5:53 Your specialty is patella instability. Can you talk about exactly what that is and maybe give us a quick anatomy refresher here? 7:11 So patella instability is when the kneecap is actually moving around is what you're saying? 7:42 The patella groove depth is just genetic, you get it or you don't? It's just how you were born? Or does it have anything to do with the activities we do? 8:24 Can you talk about some of the specific problems that runners face with their knees? Give us a definition of what's runner's knee? 10:30 You mentioned core instability, and that's something as I coach I talk to my runners about is that often knee problems are actually a symptom. They're not actually the problem. It's something higher up in the chain. The hips, the core, or maybe in the lower part of the leg or the ankles, something like that. Can you talk about how the knee is related to everything else that's going on in the chain? 11: 57 What are some other exercises besides jumping rope that you recommend that can help with people who complain about knee issues? 12:24 How do you stretch the knee? 13:47 Let's say we have a runner who complains of knee problems. He is doing everything he's supposed to be doing, all the stretches, all the strengthening, rock solid core, but still cannot get away from the knee pain. At what point is surgery the best option? 14:59 How does 3-D printing work as a diagnosis tool for knee pain? 16:10 This sounds like cutting-edge technology at Yale. Is this something that is spreading across the country? Are we going to be able to find this in Kansas? Or is this pretty limited at the moment? 17:44 When we're talking about knees and joints in general and aging, the next thing that tends to come to mind is arthritis. And when I was researching this before interviewing you, I learned that there's all sorts of different kinds of arthritis which I was not aware of. I thought arthritis was just arthritis but apparently it's not. Can you talk about arthritis, especially in the knee, that runners are likely to encounter as they age? 20:07 My dad used to jog three miles every other day and he stopped in maybe his 60s because it hurt his knees too badly. Am I going to have the same fate? What do you think? 23:34 Let's go back to cartilage. You mentioned the various things that happen to our cartilage as we age. Is once the cartilage is gone, it's gone, or it degenerates to a certain point? Does it regenerate? What exactly is going on with our cartilage? 25:00 How do we take good care of our cartilage? Is it just listening to your body and eating well? Is there something that we can do that will help prevent it if we happen to be prone to this? 26:47 As far as running shoes go, would you say nice, cushioned shoes or a nice drop? I would imagine you're going to say no barefoot running. What would you say about shoes? 26:41 I have a runner who is in his late 50s and has always had knee problems since I've been working with him, and his big thing is downhill running. Downhill running is really, really tough on him. Can you give some insight on why that is and maybe some advice about what he should do? 30:51 Are you saying we shouldn't avoid downhill running if it doesn't give us pain? 30:59 A lot of people say that most of the symptoms that we tend to associate with aging are actually more associated with inactivity, and I wanted to get your thoughts on that because I know a lot of people who are runners and their friends say to them, "Oh, well that's just bad for your knees. Maybe you shouldn't run." What's your take on that? Questions I ask everyone: 33:48 If you could go back and talk to yourself when you started running, what advice would you give? 35:27 What is the greatest gift running has given you? 36:53 Where can listeners connect with you? 37:17 What are you working on next? Quotes by John: "I think that running is a natural activity for people. We wouldn't be here if we weren't descended from people who could run. I think it's a survival skill. So I'd say for the majority of people, it's very natural." "Runner's knee is a broad term. It's basically any runner that has pain in their knee." "Core stability is the first thing we recommend for many people with anterior knee pain, is just maximizing the core, working on the hip external rotators." "One of the things I like to think about is running really is a privilege. For those of us who are able to run, I think it's great. And we love it, and it's so hard for people when they lose that ability for any of the reasons that we talked about. It is a privilege that we should enjoy if we can. And so I don't have the feeling at all that people should not run to protect their joints or something like that. If everything lines up and they're the right structure, then it's not a problem. Enjoy it." Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow John on: John Fulkerson, MD We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Feb 24, 2021

Even if you've never heard of Cortney White, you've probably seen her pictures. Cortney is one of the few female professional photographers snapping shots of elite runners at sporting events. What's even more impressive is she is 100% self-taught. How good is she? Her photography is all over the internet and she works with Nike's elite training group in Portland, Oregon, the Bowerman Track Club. Cortney also lives in a van full time, previously used running as a means of staying fit for all her other athletic endeavors, and has had to combat a serious medical condition affecting her legs called compartment syndrome. Cortney shares her interesting story with Coach Claire starting with her enjoyment of trail running in college while she studied business and IT, and how surgery on her legs resulted in a move to Portland and a "regular" job at a large accounting firm with running pushed to the back burner. Cortney quickly realized she wanted to switch careers and seized an opportunity to work at a startup where she fell into the role of photographer for the brand. Without any career aspirations or professional knowledge, Cortney photographed some friends and others in the Portland running community and fell in love with photography. Within a few months, she was able to quit her job and combine both passions by doing full-time sports photography, including work with the Bowerman Track Club. She quickly fell back into the running community, but this time from behind a lens. Along with her personal story, Cortney talks about which athletes love to get their picture taken, who doesn't, and how to get that perfect running picture, which makes for a fun and fascinating episode! Questions Cortney is asked: 2:31 I first learned about your work on Instagram. I follow a lot of professional athletes and I noticed that your name kept coming up in t photo credits. How did you start photographing runners at the elite level? 3:30 Are you completely self-taught? You just sort of accidentally became a pro photographer? 4:15 When you knew this was going to be more than just a hobby, did you just like fall down the rabbit hole, just obsessed and learned everything you could? Is that how it happened? 5:16 Why running? You were a runner yourself, right? 6:31 I read that you had an injury that forced you to stop running. Can you talk to us a little bit about that? 8:34 You film the best athletes in the world and yet you can't participate in this sport itself. You seem to have a good attitude about it but didn't that just crush you? 9:42 How's your injured hand now? 10:23 What is it like shooting the Bowerman Track Club? Can you talk about what the logistics are like shooting athletes on the track? 13:16 Who on the Bowerman Track Club loves getting their picture taken and who doesn't? Can you name some names? 14:06 Every runner knows this. It's really tough to look great when you're running really, really hard and you're working hard. So I would love to hear your tips, both as a photographer and as a runner, how do you look good in running photographs? How? 16:16 I recall a lot of pictures that I've seen you take where you must be somewhere at like the 300m line, like the inside of the curve or something, and you have the trees in the background, and all the Bowerman babes are like all in flight at the same time. Their trailing leg is just back at… like they're floating in air. And I'm just like, how does she do that? 16:55 How staged are some of your shots outside of the track? You do photo shoots with the athletes too, right? Walk me through some of those. What are those like? 18:39 I'm sure it's interesting to see the athletes kind of out of their element when you're doing photo shoots. 19:41 Let's talk about how things have changed. Obviously 2020 with COVID and the race scene was extremely different last year. The Bowerman Track Club along with other professional groups put on races that were very secretive, very last minute. Can you talk about this scene there with some of those races that they put on? What was it like and how was it different from the previous year? 22:16 You're the one that's documenting this craziness that we're going through. Pictures of their coach Shalane Flanagan wearing a mask, hugging the women at the end. These are pictures that are only going to be during this special, crazy period of time. They're going to be iconic. Have you thought about that? 24:11 What is your favorite part of the job? What do you look forward to the most when you wake up every day? 25:06 One interesting thing about you is that you live in your van full time. How did that happen and what do you love about van life? 28:12 You're doing all your editing and everything in the back of the van? Is that how you do it? 29:50 What's next for you? Questions I ask everyone: 31:17 If you could go back and talk to yourself when you started running, what advice would you give? 32:40 What is the greatest gift running has given you? 33:01 Where can listeners connect with you? Quotes by Cortney: "I absolutely love shooting runners. I love the stories and how it is such like an individual sport but then you apply it to this team aspect. I didn't mean to end up in this but I'm so glad I did." "I actually prefer more of like the documentary event style photos because I love capturing real things that are happening, but of course, you're going to have to, especially when it comes to product, or if an athlete just want some portraits for something, or if it's for a different brand, you will have those staged photos." "I pretty much only shoot with natural light. I don't do lighting setups or any of that. I really like it to feel as natural as possible." "It's interesting to be living through this and thinking that in several years, we're going to look back on this and these moments and realize that this was all a part of history." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Portfolio - Cortney White Bowerman Track Club (bowermantc.com) PWURE: Data-based Sports Nutrition Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow Cortney on: Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Feb 17, 2021

When ultramarathoner and running guru Danny Dreyer attended a tai chi class in 1999, a lightbulb went off. He believed the martial art's principles of alignment, relaxation, and balance could allow him to finally make the next leap in training, and he wasn't disappointed. After he began incorporating tai chi into his running, Danny not only witnessed dramatic improvements in his performance, but he also wasn't getting injured anymore. In fact, he'd finish a run feeling exactly the same as when he started. Wishing to share his discovery, Danny founded ChiRunning through which he's helped thousands of runners conquer injury and run more efficiently to reach new levels. A mindful and process-driven exercise rather than simply a means to an end, ChiRunning is also known as "moving meditation", and it's helped both recreational and elite athletes reduce impact for improved health, better performance, and more enjoyable running. Listen in as Danny discusses the benefits of ChiRunning as well as how to master the technique so many runners swear by today.

Feb 10, 2021

Tina Muir talks with Evie Serventi, a competitive runner and swimmer, the Deputy Editor of Running Fitness magazine in the UK and Sports Psychologist in this encore from 2017. In this episode, they talk about the importance of Mental Training and techniques for training our brains to help us run better and to not sabotage the effort we put into our physical conditioning. As you will hear, Evie and Tina have a wonderfully close relationship. and you will come away with actionable steps that will get your brain and body working more effectively together.

Feb 3, 2021

Running isn't always forgiving. Between injuries, mental ruts, and the curve balls life sometimes throws at us, finding long term success and remaining engaged in the sport can be incredibly difficult, and Sinead Haughey talks with Jonathan Beverly about his book Run Strong, Stay Hungry , in this encore from 2017. The book reveals the habits and mentalities of more than 50 veteran runners who are still running fast decades after they started. A writer for Runner's World, Podium Runner, and lifetime runner himself, Jonathan will give us a peek into the lives of runners like Bill Rodgers, Deena Kastor, and Joan Benoit Samuelson to show us what it takes to avoid burnout and achieve longevity in the sport – both physically and mentally. Quotes by Jonathan: "The physical burnout usually comes because of a lack of variety: doing the same thing and the same type of training over and over again." "People overcomplicate it: always having a detailed training plan, hitting certain splits – it becomes obsessive…and when that happens, either you're doing it all or you're failing." "Gary Allen talks about how a recipe has to be followed exactly: if you don't have half a teaspoon of baking soda, things are going to blow up….But a chef knows that you put a little bit in and see what happens."

Jan 27, 2021

Coach Tina interviews Jay Dicharry in 2017. Jay is a renowned expert in biomechanics and physical therapy and is also the author of Anatomy for Runners. In this episode, he challenges us to reevaluate parts of our accepted, conventional training and running wisdom. He does a great job of deconstructing clinically complex concepts into easily understandable ideas and examples. He breaks down things like Strength Training versus Power Training and the differences between joint limitation or blockage, shortened tissues, stiffness / sticky tissues, and dynamic mobility. Our conversation covered a lot of ground and included many additional resources as noted by the links below. This may very well be an episode that you will want to listen to multiple times to explore these and evaluate what changes you may want to integrate into your own personal program. Here are some of the topics we'll discuss today: How biomechanic training can help Pre-Hab or prevent injuries. Biomechanics fact vs. fiction and the ongoing critical evaluation of prior assumptions. How to leverage strength training to improve your running while reducing your volume. How to evaluate a potential strength coach or options if you don't have access to one. Risk / Reward balance of using different types of shoes for training / racing. Jay's Mobility / soft-tissue work philosophy. The difference between 'stretching' and 'dynamic mobility' and which you should do before a run. Quotes by Jay: "There's still the folks out there saying 'Running is going to kill you and you need to stop'." "I don't like being the person paving the way; I like being the person helping people." " 'What's the ONE thing to do?" and the reality is that life isn't that simple, right? If it was, then nobody would have problems." "There is very good research out there to show that running does NOT make you strong. Running efficiency DOES improve when you improve the way that you carry yourself." "At the end of the day, the runners who are serious find a way to get in the weight room. The runners I work with, the people I've introduced to this, I don't know any of them who have STOPPED doing this at all even from a novice up to an elite level." "The goal is to build a running-specific plan to RUN better, not just to lift more weight in the gym." "If it's not improving running economy and making your body more robust in terms of injury reduction, then you shouldn't be doing it." "If you're a soccer player and you're more accurate in shooting goal with your right foot, that's fine, right? But, when you run both legs have to show up." "I'm not looking to train a muscle; I'm looking to train a movement." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: UVA Speed Clinic Run To The Top podcast with Max Prokopy The American Academy of Physical Medicine and Rehabilitation Joe Friel's Blog Bryan Heiderscheit, PT, PhD Christopher M. Powers, PhD, PT, FACSM, FAPTA Irene Davis, PhD, PT, FAPTA, FACSM, FASB Reed Ferber PH.D., CAT(C), ATC: Director - Running Injury Clinic 2017 UVA Running Medicine Conference PubMed Website MedLine Home Page Jack Daniels's Run Smart Project Book: Anatomy For Runners Run To The Top podcast with Dr. Santos Run To The Top podcast with Drew Watts Saucony Stride Lab app for iOS Saucony Freedom Shoes Steve Magness Amazon Author Page Runner's World Article: How to Use a Lacrosse Ball for Recovery Carrom Balance Board Hyperice Vibration Ball Rep Lab - Jay's lab blog Tina's Dynamic Warm-up Drills We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jan 20, 2021

Keira D'Amato is a world class runner who broke the American record in the 10 mile and clocked an incredible 2:22 at the Marathon Project this past December, but incredibly, she's a full-time realtor and running is her side gig. Keira, an unsponsored Realtor and mom of two from Virginia, unexpectedly placed 15th at the Olympic Marathon Trials last February, emerging onto the American running radar after a comeback mission that spanned over a decade. Keira was a rising star at D1 American University, even beating future Olympians Molly Huddle and Amy Cragg. Then an ankle injury and subsequent surgery seemingly ended her running career for good. Switching gears, Keira started working at her mom's real estate company, started a family, and called herself a "hobby jogger." She started training hard again to fulfill her life-long dream of becoming an Olympian, continuing to get faster and faster even as the pandemic shut down the world and Tokyo postponed the Olympics. In 2020, Keira got an unofficial Olympic standard in the 5K, ran a blisteringly fast 4:33 mile, and in November, Keira became the fastest American woman in the 10 mile. To cap off the year, Keira clocked a truly world-class time of 2:22 at the Marathon Project last December, coming in second place behind Sara Hall, a 12-minute improvement over her time at the trials. As remarkable as all that is, running is still a hobby for Keira. She remains a professional realtor, not a professional runner. She talks to Coach Claire about running at an elite level while being a full-time realtor and mom, what 2020 was like for her, including the Marathon Project and her PRs, and how she trains for both speed and distance. As a bonus, this fun and inspiring episode even includes some corny mom jokes! Enjoy! Questions Keira is asked: 4:14 What an amazing year 2020 turned out for you in running! After what you call a decade of "hobby jogging" you have emerged as one of the best American distance runners, breaking the American record in the 10 mile and clocking an incredible 2:22 at the Marathon Project in December. Can you talk about what last year was like for you? 5:43 It's easy to think that you just came out of nowhere, but you ran Division I in college, you were coached by Matt Centrowitz, even beating out a few future Olympians in races back then. What were your plans for your running career back then? 7:06 I imagine it must be such a mind shift to think, "Okay, my life is headed in a certain direction," and you get injured. "Well, my life is not going in that direction." And then to get a second chance. Not many people get a second chance like you got. 9:39 You have become one of the distance moms. The field of American female distance runners right now is so deep, and most of them are moms which would be unheard of not that long ago. How do you feel that motherhood has intertwined with your running? Do you think there's something to do with it that makes you a better runner? 11:34 When your kids were younger, did you do the running stroller thing? 12:46 Let's talk about the Marathon Project last month. You had a massive PR and came in second place. What about your training said that "Hey, I can do this. I can get a sub-2:30. I can get close to 2:20." What kind of workouts, what kind of things were going on in your mind that told you, "Yeah, I'm a contender?" 14:22 Did you have any thoughts of running out with Sara Hall and going for the American record at the time? 15:13 Not only did you kill it in the marathon but you got a new 5K PR and a mile PR this year. How does training for those shorter distances, or at least testing yourself at those shorter distances, how does that relate to your marathon, and what would you say to that 20-yr-old girl that you used to be that you're pretty much beating all the time now? 17:57 Would your advice to somebody who is let's say plateauing in the marathon be to do track work? What would be your number one tip to get a breakthrough like you had? 18:45 Speaking of your training, you are on Strava and your Strava feed is like a corny mom's joke, so I would love to hear what's your favorite corny mom joke? 20:16 We have something else in common besides running. You are a realtor. I've been a realtor for almost 19 years now so I can relate to that. You still work full time as a realtor and you're not sponsored as a pro runner. Tell me about that. 22:35 That's a great point. You think, "Oh, you're an elite runner, you should just get signed and have running, running, running all over your life," but the fact that you can be riskier because you have real estate as your income source, running isn't about money for you. 23:58 I read somewhere that you do real estate negotiations while you're on a run, on an easy run. 25:06 You said multiple times in this conversation that you are going to be an Olympian, so what's next for you? 25:29 You've hit the Olympic standard in the 5K, right, but it was unofficial? Is that correct? Questions I ask everyone: 26:30 If you could go back and talk to yourself when you started running, what advice would you give? 27:41 What is the greatest gift running has given you? 28:27 Where can listeners connect with you? Quotes by Keira: "I think through all the chaos, and all the hurt, and pain, and just everything that happened in the negative space in 2020, I really clung to running to be my hope, to be my good time, to be my goals." "It's important to keep the mileage up and to make sure you're getting your long runs and your tempo runs too, but I think just developing your speed. Like when I first did a marathon, I think that was like my 5K pace too, and then I've been able to drag my 5K pace down so much that now I feel really comfortable running marathon pace, so I think that that's the key." "I live, I train, everything about me is elite athlete. If you look at my life, I have a very similar structured life to the elite athletes but just instead of taking as many naps or having some downtime and going on Netflix binges, I'm doing my real job." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Keira D'Amato – Stone Properties (stonepropertiesva.com) FlipBelt.com Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow Keira on: Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jan 13, 2021

Nathan Martin just broke a 41-year-old record at the Marathon Project held this past December. He finished in 2:11:05, making him the fastest US born Black marathoner of all time. He placed ninth, beating out Olympians and professionals with far deeper pedigrees. In addition to being a super-fast runner, Nathan is also on a mission to give back and inspire others, especially the kids he coaches. Instead of leaving his high school coaching job to turn pro and join an elite training team, he decided to stay and continue training with his college coach Dante Ottolini at Spring Arbor University. In this episode, Nathan discusses how he first started running, the tragic deaths of both of his parents, and his unlikely path to record-breaking running success. He also shares his thoughts on why there are comparatively few American born Black runners in long distance running and how he sees that changing in the future. Lastly, he talks about his next goal which involves hopefully setting a huge PR! Nathan Martin was born in Chicago Heights, Illinois and raised in Three Rivers, Michigan. He started running Cross Country in Middle School after doing well in the gym class fitness test. He quickly discovered he had talent, and with the encouragement of others, kept with it. He was able to excel at the high school level, breaking three different school records and finishing runner-up at the MHSAA D2 state finals in the mile. At Spring Arbor University, Nathan majored in Recreation and Leisure Management with a minor in Computer Science. As a freshman, he came in underdeveloped as far as training goes. However, after a couple of years of hard work, his potential started to show. By the end of senior year, he became a National Champion in three different events and set the NAIA Marathon record. Post college Nathan continued pursuing running to see how far his talents could take him, which ultimately led to an incredible opportunity to coach at the MHSAA D1 level, as well as substitute teaching in Jackson County. At first it was just a way to keep a flexible schedule, but he quickly fell in love with it and his and his coach's new focus became how to make everything work together, which inspired them to create the Great Lakes Running Club. Through this process, Nathan was still making huge gains in running, most notably the 2019 20k Championships where he finished runner up, and now, his finish at the 2020 Marathon Project where he finished 9th with a 2:11:05 putting him 49th on the all-time US Marathoner list and breaking a 41-year-old record set by Herman Atkins, making Nathan the fastest US Born Black Marathoner. Questions Nathan is asked: 3:20 You made history at the Marathon Project on December 20th, by becoming the fastest US born Black man to run a marathon in 2:11:05, breaking a more than 40-year-old record. What does that feel like and did you even know about the record before the race? 4:16 Can you give us a recap of the race in Arizona, how it went, what your strategy was, all the details? 5:36 There's two sets of pace groups in that race, the 2:09 group and the 2:11 group. What made you not want to go ahead with the 2:09 group? 7:35 Easing up on your pace a little instead of staying with the 2:09 group left you out in no-man's land for a little while, didn't it? 8:22 You ended up in ninth place, which is obviously very impressive on such a fast course where so many guys went 2:09, so congratulations for that. It must have felt amazing to have such a PR and to crack the top 10. 9:28 I'd love to hear a little bit more about your back story. How did you first get into running and did you like it immediately? 11:15 You ran through high school and you ran in college, and you worked with a coach that certainly changed your life. Can you tell us a little bit about your coach and that relationship? 12:31 Dante Ottolini is still your coach today, right? 12:36 During college you lost your parents to cancer. How did running help you get through those hard times? 14:32 It sounds like your team really had your back when you lost your parents. That's amazing. 15:03 After college, you could have left Michigan to be a pro or train somewhere else, but you stayed and became a substitute teacher and high school coach. Why did you make that decision? What does coaching bring to your life? 16:36 It sounds like you get more out of coaching your athletes than they get from you. 16:50 Do you think you would ever consider turning pro? 19:21 Have you considered staying in Michigan and maybe joining Hansons-Brooks? 19:59 One thing that I wanted to ask you is do you have any insight as to why more Black Americans aren't involved in distance running? Black Americans dominate track and field but are not as well represented in the longer distances. Do you have any thoughts of why this is? 21:41 Why didn't you switch to basketball or football or something like that? 22:28 As a coach, how do you keep kids motivated when the other sports come calling? 23:12 Obviously running, at least in the United States, is not as glamorous as the NFL or the NBA, so I think this is an issue all across the country no matter what race you're from, so how do we get more people interested in running? And I don't know the answer. I don't know if you have any insight on that. 24:02 What was the reaction when you came home from Arizona with your athletes, people in town, your coach? What did they say to you? 24:58 What are you training for now? What's coming up next? 25:38 The Olympics 10k standard is 28 minutes so that would be a big PR for you. What's your PR right now? 26:16 What are some of the specific things that you would do to run the 10k in 28 minutes, or is that still a mystery? 27:01 Are you basically the fastest guy in town or do you have some good training partners that can help you out? Questions I ask everyone: 27:58 If you could go back and talk to yourself when you started running, what advice would you give? 28:49 What is the greatest gift running has given you? 29:34 Where can listeners connect with you? Quotes by Nathan: "So I'm like, You know what? Hey, we need to be smart about this race. We're looking to hit a huge PR. If we can stay with this 2:09 group, we're going to do it but I need to protect myself and make sure I have a good day and don't let others affect that." "Always, whatever I'm doing, I want to make sure that I'm connecting with people and finding ways to impact them. So if I did leave to a training group, it'd have to be more than just faster or to get to the Olympics type thing." "Most people enjoy hearing what they're able to do and that's definitely what I would try and make sure I do with my athletes." "You need people you can look towards. In one sense, I broke a record. Great for me. But in a whole 'nother sense, it allows somebody to see somebody who's achieved something and say, 'You know what, that's what I want to achieve. I think I can do that.' And then they carve a path to find a way." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Use Promo Code RTTT for 20% off Sweaty Betty at www.sweatybetty.com/RTTT Follow Nathan on: Instagram Nathan Martin's Olympic Trials Countdown | Facebook We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jan 6, 2021

Happy New Year! Did you resolve to lose weight this year? Running burns a ton of calories so it should be a great way to melt off the pounds, right? Well, maybe not. Dr. Kyle Flack, a weight-loss researcher from the University of Kentucky, conducts studies on how the body responds to exercise and how much you really need to work out to work off those extra pounds, and it turns out you need to work out a lot more than the current recommendations suggest. Dr. Flack was recently featured in a New York Times article on exercising to lose weight and he shares his research results and provides insights on why weight loss isn't as simple as burning more calories than you take in. He explains how body chemistry can seemingly work against us, thwarting significant weight loss, especially for fitter people, and why it's not uncommon for people to actually gain weight while training for a marathon. Through his studies, Dr. Flack has found that people overcompensate for the calories they've burned pretty consistently, and he shares what the average calorie overcompensation amount is and how much exercise time is required to overcome it to really drop pounds. He also talks about how long it takes to make exercise a habit, he compares strength training to aerobic exercise for weight loss potential, and also reveals whether it's possible to build muscle and lose fat at the same time. If your goal is to lose or maintain your weight through your running, this is definitely a must-listen-to episode! Kyle Flack grew up in a small town in Vermont where, as a 4-year starter on the varsity football team, earned All-State honors twice and won two state championships. He left to play college football at Ferrum College in Southwest Virginia, earning a BS in health sciences 4 years later. He continued his education at Virginia Tech in the Department of Human Nutrition, Foods, and Exercise, where he earned his PhD in 2014. Upon beginning grad school, Kyle also turned over a new leaf in terms of his exercise routine, going from 280-pound power-lifting football player (who got winded walking upstairs) to a runner. He devoted an entire winter and spring to this newfound training, lost 40 pounds, and completed his first marathon, Vermont City Marathon in 2008. From there he was addicted, running two marathons each year for the next 5 years throughout grad school and dropping another 30 pounds. Each marathon was a new learning experience, a new opportunity to get better, and always ended with the goal or running the next marathon faster! After grad school, and after finally reaching that sub-3:30 goal (he did the Marshall University Marathon in 3:27) Kyle shifted his attention to triathlons, which he has been at since 2014. Kyle completed a Post-Doctoral research fellowship with the USDA in Grand Forks North Dakota from 2014 to 2017 and has since been an Assistant Professor at the University of Kentucky in the Department of Dietetics and Human Nutrition since 2017. Kyle is an RD (registered dietitian) and primarily focused on researching weight loss physiology, how exercise may affect eating behaviors, and how exercise can be more appropriately used for weight control. Questions Kyle is asked: 4:52 You are a researcher at the University of Kentucky specializing in how exercise affects eating and weight loss. And you don't just study it, you used running to lose weight yourself. Can you share your experience? 7:27 You were already an athlete with football so it wasn't like you were obese or overweight and just wanted to lose weight by running? 7:58 Let's get into some weight loss science. It seems that weight loss should be easy. It's "calories in and calories out." What makes it more complicated than that? 10:00 When you lose weight, you're obviously lighter so there's less of you to move around. Is that correct? 10:30 Why isn't exercise generally effective for weight loss? 11:37 Overcompensating for calorie expenditure due to exercise is not entirely all our fault. This is not entirely a willpower issue or something like that. Our body's working against us. Is that correct? 14:28 What you're saying is when you go for a great run and you get all these endorphins flowing, you're feeling really good, the entire pan of brownies tastes even better, right? 15:15 Many athletes that I've coached have actually gained weight when they start training for a marathon. They are burning a ton of calories and for whatever reason instead of losing weight, they gain weight. How is that possible? 19:34 I did a calculator once to figure out how many calories I burned running a mile and it was something terrible like 56 calories, and I'm just like, "What! That's not fair." Why is our body doing this to us? 20:17 In a recent study you did, you and your team found that in order to lose fat, the participants in the study needed to burn 3000 extra calories per week. Can you talk about this study? 21:52 In your recent study, were the participants moving less in their normal lives when they weren't exercising? Were they slowing down? 23:27 The exercise you put the test participants through, was it just walking? Is that what you had them do? 23:51 Any other differences would you expect to find if you did the same study with athletes rather than obese, sedentary people? 25:01 Does the type of exercise matter? How about duration, frequency, or intensity? 26:44 The results of your study show frequency doesn't matter. That's good news for the weekend warriors, right? 27:19 You've also done some studies about the reinforcement value of exercise and I'd love to hear your thoughts on how we can make exercise a habit that we can stick to. 33:27 You're talking about a significant amount of exercise, five, six, seven hours a week for most people to get addicted to exercise? 34:11 One thing about exercise studies and nutrition studies, there's some inherent difficulties in studying human beings because we're not rats and you can't put us in cages. So what kind of limitations did you find in some of your studies? What are the challenges that you find in this kind of work? 39:36 Nutrition labels, they don't have to be perfectly accurate. I've heard that you can be 20% off on your nutrition label and it still be okay with the FDA. So calories in aren't always perfect, right? 40:12 What about strength training? How does that differ from cardio when it comes to weight loss, hunger, the afterburn? We hear that when you strength train, muscles take more energy to sustain than fat does so you're burning more just standing around if you have more muscle mass. Can you talk about that? 42:59 Can you gain muscle at the same time as lose fat? I've heard that that's not always the case. Is that possible? 44:18 What questions are still unsolved and what kind of research are you looking to do in the future? Questions I ask everyone: 48:39 If you could go back and talk to yourself when you started running, what advice would you give? 49:46 What is the greatest gift running has given you? 50:19 Where can listeners connect with you? Quotes by Kyle: "If you lose weight, we would expect you to decrease your total energy expenditure, but what's really been found is that if you lose weight, you decrease it more than what we would anticipate." "We need to exercise more to overcome that obligatory 1000-calorie-a-week compensatory response so we can actually see useful weight loss. So that 150-minutes-a-week recommendation that we hear actually isn't enough to overcome that compensatory response." "With aerobic exercise, you can put someone on, 'You're going to exercise at this heart rate for 30 minutes,' and you can do that for everybody and they all have the same workout. But if you say, 'Okay, you're going to go to the gym and lift weights for an hour,' that's going to look completely different from one person to the next person in terms of muscle activation, what you're lifting, how heavy, how intense." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: kyle.flack@uky.edu New York Times Article - Exercise for Weight Loss: Aim for 300 Minutes a Week Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page https://runnersconnect.net/focus/ RunnersConnect Focus Classes Use Promo Code RTTT for 20% off Sweaty Betty at www.sweatybetty.com/RTTT Follow Kyle on: Kyle Flack | Human Environmental Sciences (uky.edu) We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Dec 30, 2020

At age 75, legendary coach and Olympian Jeff Galloway is almost as famous for walking as he is for running. Jeff says his run-walk-run method of training enables people to run longer and faster with much less risk of injury, and his half a million followers agree. In this episode, Jeff talks about how he developed his walk/run technique and how everyone from absolute beginners to the fastest runners can benefit from it. He also shares with Coach Claire how he's getting more steps in while working from home, how runners can stay motivated during the pandemic, what his Magic Mile is and how to use it for training, and what he's doing at age 75 to ensure he can keep running until age 100 and beyond. Not only is there a lot to be learned from Jeff in this interview, but he also has a new book out called Galloway's 5K/10K Running, Training for Runners & Walkers. The book describes Jeff's Run Walk Run method and how it can be used to reduce aches and pains and fatigue while improving race times. It includes training plans, easy-to-read advice on medical checkups, nutrition for runners, fat-burning workouts, choosing the right running shoes, how to stay motivated, and a race day checklist. The book is definitely a great tool for runners at any level! Jeff worked his way from being an average teenage runner to an Olympian. His book Galloway's Book on Running is the best selling running book in North America. He also wrote columns for Runner's World for 20-plus years, he's an international running and fitness speaker, and as a coach, has helped 400,000-plus average people train for their goals. His Run Walk Run marathon training program boasts an impressive 98% success rate. Questions Jeff is asked: 3:35 At this point in your career, you are almost as famous for walking as you are for running! Can you talk about what you love about walking in general and its benefits for runners? 9:09 How would you recommend all of us who are working from home get more transition time between sitting at our computers and running and get more steps in? How do we get our work done and still get in all our steps? 10:51 Maybe because we're all stuck at home and the gyms are closed, I see more people in my neighborhood than ever out walking, out running, out doing things, people you'd never see before. So what advice would you give to someone just starting out? 14:58 Should runners of all levels use walking in their training and racing? What's your opinion on intermediate-to-advanced runners? 16:12 I'm a steady runner. I run even splits no matter what, and in the last marathon that I was in, there was somebody next to me who was leapfrogging me. And he was running super fast and then he would walk, and then I'd pass him, and he'd run super fast and then he would walk. And this is at a sub-three-hour marathon pace, and so I was just like, "That is pretty impressive to see someone doing that," because in order to get to the finish line in the same time as me, his run section would have to be significantly faster to make up for the walking. So I thought that was very interesting. 17:32 Is there a proper technique to walking or can you just go out and walk like you always do? 18:43 The walk in the run/walk method is not just a stroll; this is a walk with purpose? 19:42 Let's talk about the Magic Mile. What is so magic about it and how do you use it for training? 22:03 So you just go out, you run a mile as fast as you can, and then you pop it into a calculator. Is that it for the Magic Mile? 23:53 When I use the Magic Mile calculator on your site, my predicted marathon time is far slower than what I actually could run for the marathon. Can you explain this? 25:21 My Magic Mile calculator result could just mean that I'm bad at short distances and better at long distances, right? 25:43 In a recent podcast, I asked leaders in the running community what they did to continue running for life, and I actually got somebody wanting to know what you do. They asked for you specifically, so I would love to hear your thoughts on how you're going to keep running to 100 and beyond. 30:16 A lot of runners and walkers really look forward to having a race on their calendar, and with 2020 being as crazy as it has been, not all of us have those races on the calendar. How would you talk to those people who really get motivated by races when there aren't any? 33:43 What is next for you? Questions I ask everyone: 36:40 If you could go back and talk to yourself when you started running, what advice would you give? 38:57 What is the greatest gift running has given you? 39:55 Where can listeners connect with you? Quotes by Jeff: "There are a lot of people that won't start running unless you tell them, 'Well, just walk. Give it a try.' And then if they're interested, I offer them a proven way to add small segments of jogging or shuffling in a 30-second to 60-second timeframe so that they gradually introduce the body to the running motion. And I found that almost anybody can get into running, get all the benefits, and not have aches and pains if they have the right Run Walk Run." "If you want to walk, there's absolutely nothing wrong with walking. You honestly are not going to get the brain benefits that you get even from five seconds of running at a time." "If runners want to run faster in races, then it's definitely a good idea to put the walk breaks in." "The whole thing about running as you get older is all based on what your body part can handle that's getting irritated, and I call those weak links. We all have weak links and we have to be attentive to them, and at the first irritation of a weak link, you back off, you treat it, and you go on." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Jeff Galloway | The official site of Run-Walk-Run jfg@jeffgalloway.com Book: Galloway's 5K/10K Running, Training for Runners and Walkers Charge Running Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net https://www.precisionhydration.com/ Follow Jeff on: Facebook Instagram Twitter YouTube.com We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Dec 23, 2020

Elevating American Distance Running: Ben Rosario Ben Rosario is the head coach of the HOKA Northern Arizona Elite. His athletes have been wildly successful in recent years, with the most notable being Aliphine Tuliamuk's win at the 2020 US Olympic Trials. His athletes Stephanie Bruce and Kellyn Taylor also finished in the top ten of that race, and on the men's side, Scott Fauble, a 2:09 marathoner, came in 12th. In this episode, Coach Claire talks to Ben about the Olympic Marathon Trials, focusing on how well his female athletes did, how HOKA NAZ treats female athletes, especially in light of the Nike Oregon Project, and why he thinks so many female runners are still posting PRs well into their 30s. Ben also shares some great coaching advice, his training philosophy, and his insight into why so many world records have been posted during COVID. At the time of this recording, Ben was preparing for The Marathon Project held on December 20. Coach Claire asks Ben for his predictions and will post the results here in the show notes following the race. Like many coaches, Ben started out as an accomplished runner himself as a member of the Hansons Brooks team and he competed in the Olympic Trials twice before turning to coaching full time. In his six+ years with Northern Arizona Elite, Ben's athletes have won U.S. National Titles in cross country and on the roads at 10k, the half marathon and the 25k, as well as New Zealand National Titles on the track and the roads. HOKA NAZ Elite athletes have recorded 8 top-10 finishes at World Marathon Majors.The team has been represented at the World Cross Country Championships, the World Half Marathon Championships, and at the World Track and Field Championships. His athletes have also competed at the European Athletics Championships, the Great Edinburgh International XC Meet, the NACAC Cross Country Championships, the NACAC Track Championships, the Pan American Cup Cross Country Meet and the Pan American Games. In 2016, the team produced two sixth-place finishes at the Olympic Trials Marathon and two fourth-place finishes in the 10,000 meters at the Olympic Track and Field Trials. At the 2020 Olympic Marathon Trials, four HOKA NAZ Elite athletes posted top 20 finishes, including three in the top eight in the women's race led by Aliphine Tuliamuk–the Trials Champion. Questions Ben is asked: 4:19 2020 has been pretty crazy for everyone in the world but specifically for the team that you lead, Northern Arizona Elite. Let's go back in time to February when you were getting ready for the Olympic Marathon Trials in Atlanta. Can you take us back there and recap what you were thinking? 5:10 Atlanta is a pretty tough course with all the hills. Obviously that was not a problem for at least your female athletes. 5:28 Your athlete, Aliphine Tuliamuk, won the women's race and was planning to head to Tokyo when the world shut down. What was that like as her coach? 6:41 I would love to talk to you about Aliphine Tuliamuk's recent announcement that she is pregnant and due in January. As her coach, I'm sure she came to you and said, "Hey, Ben, this is what I'm going to do." What was that conversation like? 7:26 How tough was it keeping Aliphine's pregnancy a secret? 8:33 You are quite experienced in elite mom runners. Several women on your team are moms and are still just killing it. I would love to talk about Kellyn Taylor, Stephanie Bruce. I would love to talk about Stephanie for a minute. She is almost 37 years old and still getting PRs in the 10K. How is that possible? 10:14 It didn't used to be so long ago that mid-30s was old for a runner but now that's not the case, and I think maybe it has something to do with belief, too, seeing all these new great examples. 11:06 I want to keep going back to the women because you have been coaching some really great ones obviously, and American women are seeing a resurgence in endurance running. American men maybe not so much. Would you want to talk about that? 12:32 I want to talk to you about how women are treated in this sport. We've all heard about the crazy things with the Nike Oregon Project and how Kara Goucher was treated when she was pregnant. I don't think that it's going to be the same story with Hoka. I would love to have you share what you could say about how Hoka supports its female athletes. 15:06 I think you're right that when all that came out about the Oregon Project that we thought as fans, "Oh. This is the way they're all treated." But it's great to hear that that's not the case. 15:34 Whenever I get a coach on, I love to talk about coaching advice to hopefully help someone who's listening become a better runner. Do you have different training approaches for the kids who come straight out of college than you do for your veteran elite runners? 17:03 Let's talk in a little bit more detail about the training advice. Most runners get the advice hard days are hard; easy days are easy. But then you throw in some medium days. I think that's where a lot of recreational runners trip up is those medium days. Can you talk about those and what they're for and how you use them? 19:22 You don't always have to run your hardest, right? 20:11 You're also a fan of high mileage and I want to know what that means to you because as runners we all want to run as much as possible but clearly there's a point when high is too high. So what is that point? Obviously it's individual, but how does somebody know what is high for them? Where's that sweet spot? 22:51 Besides your athletes, this year we've seen so many world-record breaking performances in 2020, which seems counterintuitive since there have been so few races, the world is not normal, and people can't train the way they usually do. What do you attribute that to? 24:14 I'm sure the cynics would say the number of world-record breaking performances in 2020 are because of the shoes or because there's not enough drug tests in COVID. What do you say about those kinds of things? 25:25 So you think there should be regulations on running shoes like them being available to the public or there's a stack height, that kind of stuff; is that what you mean? 27:00 What's next for you and your athletes? How do you predict the running world will change in 2020? 28:29 This will probably air after the Marathon Project this weekend, but I would love to have you handicap it a little bit, tell us who's all racing and what do you predict? 31:40 How many participants are there for the marathon? Questions I Ask Everyone: 32:17 If you could go back and talk to yourself when you started running, what advice would you give? 33:31 What is the greatest gift running has given you? 33:56 Where can listeners connect with you? Quotes by Ben: "I think what we're learning is that women can run really well into their mid-to-late 30s, and we're learning that not only from Steph but Shalane, Des, Kellyn, Molly Huddle; all kinds of women in the US and beyond are showing that in distance running, women keep getting better." "In general, my goal anyway is to keep people around here for a really long time. So we're definitely taking a long-term approach and we're not trying to necessarily throw everything at them right away. We're trying to slowly add pieces over time, and you see that with the folks who have stayed with us for a long time just getting better and better and better and better, and that's what we want." "I think uninterrupted training leads to great performances for anybody at any level." "The sport has a side to it now that is very technological. And so does golf. And so does swimming. And so does baseball, right? And every sport almost. And like all those other sports, we need to make sure that the playing field is fair." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: The Marathon Project Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net https://www.precisionhydration.com/ Follow Ben on: NAZ Elites on Instagram NAZ Elites on Twitter NAZ Elites on Soundcloud NAZ Elites on Facebook Ben's Twitter Ben's Instagram

Dec 16, 2020

Is Nike too big to fail? Matt Hart is a freelance journalist whose new book Win at all Costs investigates Nike's Oregon Project, diving into its culture of cheating, lying, and misogyny. The book is a page-turning sports thriller reminiscent of a Shakespearean drama with one of the top coaches in the world felled by hubris. Coach Claire talks to Matt about the rise and fall of former coach Alberto Salazar, if he is indeed a villain through and through, the win-at-all-costs mindset of sports today, how young athletes are affected, the women at Nike, if Nike has some redeeming qualities as an organization, and if most people even care about any of this. It's a fascinating discussion that is sure to appeal to true crime fans! Matt Hart's writing covers sports science, human-powered adventure and exploration, performance-enhancing drugs, nutrition, and evolution. His work has appeared in The Atlantic, The New York Times, National Geographic Adventure, Outside, and Men's Journal magazine, among others. His reporting on the investigations into Salazar appeared on the front page, above the fold, of The New York Times in May 2017. In addition to his access to the Gouchers, other sources for the book include former Nike employees, athletes, and coaches; famed sports-scientist and Oregon Project whistleblower Steve Magness; and Olympic marathon gold medalist Frank Shorter, among many others. About Matt's Book WIN AT ALL COSTS: In May 2017, journalist Matt Hart received a USB drive containing a single file—a 4.7-megabyte PDF named "Tic Toc, Tic Toc. . . ." He quickly realized he was in possession of a stolen report prepared a year earlier by the United States Anti-Doping Agency (USADA). It was part of an investigation into legendary running coach Alberto Salazar, a Houston-based endocrinologist named Dr. Jeffrey Brown, and the cheating by Nike-sponsored runners. The file began Hart's reporting on the Nike Oregon Project and led him to uncover a win-at-all-costs culture of greed, corporate malfeasance, and abuse. WIN AT ALL COSTS is an explosive and revealing narrative depicting the deception and performance-enhancing drug use at the Nike Oregon Project. Hart writes richly detailed portraits of athletes Kara and Adam Goucher, Galen Rupp, and Mo Farah, as well as the coaches and doctors at the root of the cheating. The book recounts how the secretive program began to unravel when Steve Magness, an assistant coach to Salazar broke the code of silence by alerting USADA. He was followed by Olympians Adam and Kara Goucher who, risking their prosperous careers, became whistleblowers on their former Nike running family at headquarters in Beaverton, Oregon. Combining sports drama and corporate exposé, WIN AT ALL COSTS uncovers a relentless culture of deceit and drug misuse at Nike; as well as abuse of power, gender discrimination, medical malpractice, and systemic cheating at the highest levels of professional athletics. The book is also a cautionary tale about the excess of greed, corporate malfeasance, and the pushing of athletic boundaries. Deeply researched, unsettling, and ultimately entertaining, WIN AT ALL COSTS will astonish readers by the extremes that coaches and athletes will go to achieve athletic greatness—no matter the cost. Questions Matt is asked: 3:20 On your website, you say that humans learn through storytelling. What made you want to tell the story of Nike and its infamous coach, Alberto Salazar? 4:28 Your new book, Win At All Costs, is a fascinating deep dive into the world of Nike, from its scrappy, rebel beginnings to the behemoth brand that it is today. Essentially, it's a "David becomes Goliath" story. How would you describe the changes that the company went through from its humble beginnings to today? 6:33 Let's talk about Alberto Salazar. When he started out as an athlete he became one of the greatest American marathoners, and then became an absolute legend as a coach. I was struck reading your book how Skakespearean he really is. He's like this man in power brought down by his hubris. How would you describe him as an athlete, coach, and father? 10:18 It's easy to paint Alberto Salazar as the evil cult leader who got everybody under his spell, but how do you see that? Obviously there were people complicit in it and athletes at the top of the sport, some of them are willing to do anything to get ahead too. So how do you see it? Do you see Alberto as just the evil cult leader or is it more complicated than that? 13:25 Galen Rupp was what, 15 or 16 when he began to be coached by Alberto? That's a child, and you're not really able to make decisions, especially when somebody who has a reputation like Alberto comes into your life and says, "Hey, I see something special in you. Let me take you under my wing." I have a lot of sympathy for Galen Rupp. I know not everybody in the running community does, but I do. But he's an adult now, so we'll see what happens with his career. 15:12 It's like you want to hate Nike for all of the things that they've done, but yet they also have the Bowerman Track Club which is like women supporting women. Shalane Flanagan is now one of the coaches there. If you look at them on Instagram, it's just like picture perfect empowerment and everything that it's supposed to be. It's just like how can you have two things like that in the same town and in the same company? 17:56 It's easy to kind of say, okay, Alberto was the bad apple, but we've got Jerry Schumacher and he's the best, and he's wonderful, and still that Nike is just that one guy. But a lot of the stuff you talk about goes higher up than just Alberto Salazar. It goes to everybody above him, and I thought that it was really eye opening when you talked about salaries. In the world of running, it's very secretive how much pro runners make, and you were able to find out that Kara Goucher got paid $35,000 while her husband Adam got paid $90,000 when they joined. Can you talk about that and about why they were willing to tell you that? 20:11 Compared to just about any other professional sport, coaches' salaries all seemed incredibly low. And maybe it's because obviously running doesn't bring in the money that the NFL does. We don't sit around watching running, at least not too many people do, which still I think is very bizarre that there's millions and millions of runners in the United States and yet track and field and running is not that interesting to people. Why do you think that is? Why doesn't running have the fan base that baseball or the NFL or something like that does? 22:24 I coach a lot of athletes and many of them just simply aren't interested in what the elites do. And this leads me to my question for you. This whole scandal with the Nike Oregon Project, has it affected Nike at all as far as sales? People are still buying their shoes, right? 24:28 Nike is still paying for the defense of Alberto Salazar. Any insight on why? 26:13 Did you interview Mary Cain for the book? 26:57 Alberto was a son figure and a father figure and so many of the athletes say that, "He's like a father. I love… " Even Kara Goucher was like, "He's a father figure to me. He's the best," and all of that, and now it's a very different story. 28:26 You talk in the book about how Alberto Salazar who has $1 million budget or something, he has access to the latest technology, and massage therapists, and all of that, he would personally massage Galen Rupp, and there's a couple things that you might be suspicious are going on there when that happens, but it seems like that was the testosterone. Is that what you found? It just seems weird to me. 31:29 There were stories of athletes being prescribed things for ailments that they didn't have. Everybody on the team had a thyroid problem all of a sudden. And then there were the L-Carnitine infusions, and obviously infusing yourself with anything is against clean sport. But when they were caught, they just said, "Oh, it didn't do anything for me." Do you want to talk a little bit about the whole infusion story? 34:26 Is there a USADA test for L-Carnitine, because it's an amino acid? 35:06 I'm surprised L-Carnitine hasn't become more of the thing because to be perfectly honest, when this whole story broke, I was training for a marathon and I went to GNC and got myself some L-Carnitine. People see this and hear this, recreational runners or sub-elites, and they're like, "Huh, that's interesting." And yet, they go ahead and follow that gray line. It's almost like exposing the truth encourages more people to cheat, do you think? 37:44 I'd love to talk a little bit about the women at Nike. We learned all about Kara Goucher and her reduction clause. So when she decided to have a baby, she basically was not paid. So she was not paid for a very long period of time while she still was technically working for Nike. Again, this goes back to the contracts being super, super secretive. Do you think at least that has changed in the world of running for women as far as how they're treated when they decide to have a family? 40:09 What do you feel is the future of sports and running and Nike? 42:52 Hopefully with the good example of the Bowerman Track Club, Nike might be able to change for the better from the inside, and then with work like yours, hopefully will change for the better from the outside. 44:13 Matt, what's next for you with your running and your writing? Questions I ask everyone: 45:01 If you could go back and talk to yourself when you started running, what advice would you give? 46:15 What is the greatest gift running has given you? 46:51 Where can listeners connect with you? Quotes by Matt: "As an athlete, I learned this through the reporting, that Alberto Salazar would try basically anything to try to improve performance. Now that's not all drugs and illicit means. That's kind of anything from massage to dry needling to whatever else might be in the popular culture of athletes at the time." "Athletes at the end of the day are 100% responsible for what they put into their body. Any athlete that's working with Alberto Salazar, it does want to aggressively pursue hard training and they'll do kind of whatever they're asked or whatever they think can help them stand on top of the podium, and that's the win at all costs sort of zero sum game that sports have become." "Of the $36 billion Nikes makes a year, some $4.6 billion of it is the run category, and so that's I think their largest category, to sell to runners. Now it's a different question of whether we want to watch those runners run." "You have to imagine years of training at a level you simply couldn't maintain without drugs changes you physiologically. You're steps ahead or you're stronger or you're faster. And so, that's a whole other discussion, the long-term benefits of drugs and is someone still a cheat if they've gotten off them." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Matt Hart's website with links to book: Win at All Costs: Inside Nike Running and Its Culture of Deception Bowerman Track Club Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net https://www.precisionhydration.com/ Follow Matt on: Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Dec 9, 2020

How to Stay Running For Life: Special Collaborative Episode! This week's guests are a little different from our usual guests such as Olympian Jared Wade or top race director Dave McGillivray of the Boston Marathon or yoga instructor Adina Crawford to name a few. The athletes in this podcast aren't household names but still impact lots of runners. They're founders of some of the top Facebook running groups around the world and they have agreed to collaborate on this special episode. Facebook is a great platform for runners around the world to interact, share advice, and build virtual communities, which is especially important during these times. Coach Claire joined several of these Facebook running groups to try to find out what members were discussing and what questions the runners had. For this episode, Coach Claire decided to focus on advice for how to keep running for as long as possible, and so asked each of the guests the same question: What do you include in your running routine that will help ensure you are running for life? The responses were great. Each guest had something a little bit different to say, and all of it is good advice that will hopefully help keep you running and motivated for life. So get ready for six guests, one question, various accents, and some great answers coupled with Coach Claire's expert commentary! Question All Guests Are Asked: What do you include in your running routine that will help ensure you are running for life? Guests: 06:06 Karen Guttridge, Running Like A Wrinkly 08:30 Andy Jones-Wilkins, East Coast Trail and UltraRunners 11:50 Fred Scraire, Running Motivation Club 14:35 Mindy Bayless, Trail Sisters Asheville 16:14 Ken Michal, UltraRunning and Running Stupid 18:26 Steve Rice, Runners Helping Runners Take a Listen on Your Next Run! Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: RunnersConnect Free Virtual Training Summit, Dec. 10-13 Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net https://www.precisionhydration.com/ Guest Facebook Groups Running Like a Wrinkly East Coast Trail and UltraRunners Running Motivation Club Trail Sisters Asheville, NC UltraRunning Running Stupid Runners Helping Runners We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! ac2JFFUTKOF2J5FGYx1K

Dec 2, 2020

Elite distance runner Becky Wade Firth, a standout at Rice University in Texas, was expected to turn pro after graduation. Instead, she chose a different plan that changed her life and how she looks at running and training. Becky decided to travel the world, but not just to see and explore like a typical college-age kid. She applied for and won a Thomas J. Watson Fellowship to travel the world to learn how others run. Over the course of 12 months, Becky traveled solo to 22 countries including Switzerland, Ethiopia, New Zealand, and Japan to learn about some of the world's most fascinating running traditions, and she captured her experience and findings in her book RUN THE WORLD . Coach Claire talks to Becky about how her year abroad affected her and what she learned from this incredible experience. They also get into Becky's cross training, her experience with orthotics, similarities between recreational and pro runners, and Becky's perspective on running in a year without in-person races. Becky is still an avid writer and in addition to her book, you'll find her work all over the web in places like Runner's World, Outside, Podium Runner, Women's Running and more. She is also a food lover and traveler. Part of two sets of twins born 20 months apart, Becky grew up in Dallas, Texas, before making her way to Rice University on a track scholarship. There, alongside the world's greatest teammates and coach, she fell in love with the distance running lifestyle and by the time she graduated, was a junior national champion, an All-American in cross-country and track, and an Olympic Trials qualifier in the 10K and 3K steeplechase. Since then, Becky has moved up to the marathon, signed with Flynn Sports Management, relocated to Boulder, Colorado, and gotten married. She's competed in three more Olympic Trials (4 total: 2 in the 3K steeplechase, 2 in the marathon) and qualified for 2 senior USA teams (2018 and 2020 World Half Marathon Championship, the latter of which USATF sadly pulled them out of). She now has her eyes set on the 2021 US Olympic Track Trials, faster PRs over all distances, and many more writing projects—ideally a second book before too long! Questions Becky is asked: 3:54 Instead of going directly from college to the pros, you took a year off to travel to 22 different countries to learn what runners do all over the world. What were some of the biggest similarities and differences you found when compared to American running? 5:19 Some of the countries you went to are obviously the big running countries that we all think about, Japan and Africa, New Zealand, all of these places, but you didn't end up just going to those places; you took a couple of detours. Anything you want to tell us about that and what you learned about that? 7:17 Were you worried at all before you left? Because people who are on track to do amazing things in whatever sport it is, they kind of get nervous about change, they kind of get nervous about getting out of their schedule. Were you worried when you took off for a year that your running might suffer? 9:01 I think that if you want to learn more about your own country, the only way to do it is to leave it, so I highly encourage everybody who can in college just to get out of America to see what the rest of the world is like. 9:43 What was it like coming back to the States after that experience? Do you think it made you a better runner? 10:51 Recreational runners think the same thing as professional runners, "Are we doing enough? Should I be resting? Should I be doing heel lifts?" Or whatever it is. You just think that "I've got to do it in such a perfect way," and there's room for flexibility. 11:44 2020 has been obviously a very strange year for everybody, but I'd love to know how you are doing specifically and how you've been training. 15:12 Let's talk a little bit about your cross training. I've looked through your Instagram. There's a lot of pictures of you in the pool and I know you aqua jog. Can you help us out and give us some tips to make aqua jogging less boring? 20:03 Besides your book, you are a pretty prolific writer. You write articles for lots of running magazines and online places, so what are some of your tips? I know you recently wrote an article for Runner's World about challenging the conventional rules of running. Do you want to talk a little bit about that? 22:26 Why do you wear orthotics? What is it for you? 23:28 We think of orthotics as a temporary solution, but to hear that you've been wearing them for 10 years, that's super interesting. 23:55 Another conventional rule of running you challenged in your Runner's World article was the 30-minute window, that you have to eat 30 minutes after you stop running, and you found that not to be true. 25:08 One thing I've been asking almost everybody this year is without in-person races, s really hard for a lot of people to find motivation, and for a lot of people it's going to be a really long time until we race again. Do you have any tips or any suggestions to kind of keep that spark, and what can you do as far as training goes in a world without races? 28:51 What's coming up for you in the future? What have you got your sights on? Questions I ask everyone: 30:00 If you could go back and talk to yourself when you started running, what advice would you give? 31:02 What is the greatest gift running has given you? 32:01 Where can listeners and charities connect with you? Quotes by Becky: "It really allowed me not only to see how the best runners in the world train, and some of the strongest, most kind of iconic running traditions are, but I also got to see so many just passionate recreational runners and see how running influences their life to just the same degree as someone whose career it is but in a different way." "I think there are maybe components of successful training systems that people maybe can apply, but there's really not that. I think one of my fears was that I was going to go travel and see that what it takes to be a really good runner is to be like 100% dialed into running. That's your life. That's all you do. You do everything perfectly, and I literally never saw that, so that was kind of validating." "I think there are a lot of things you can do, nothing that is exactly like racing because I just find like the whole atmosphere, and like official results, and the community and everything, that's really what makes road racing special to me and to a lot of people I think, but there are other ways to I think really stay engaged with the sport and stay on top of training and still work towards goals." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Becky Runs Away Run the World book Thomas J. Watson Fellowship Runner's World Article: When You Can Challenge Conventional Running Wisdom Runner's World Article: Alternative Outlets for Your Competitive Fire Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net https://www.precisionhydration.com/ Follow Becky on: Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Nov 25, 2020

The Real Way to Get Mentally Tough: Matt Fitzgerald The biggest difference between elites and the rest of us is not simply talent; it's mental resilience. Matt Fitzgerald has been studying elites his entire career and has learned what techniques the best of the best use to get there. In his new book, The Comeback Quotient, Matt talks about a philosophy called ultrarealism and how we can all apply it to add some extra oomph to our training and push to the next level. Matt is a well-known endurance sports author, coach, and nutritionist. His many books include How Bad Do You Want It?, 80/20 Running, and The Endurance Diet . Matt's writing has also appeared in numerous magazines, including Outside and Runner's World, and on popular websites such as podiumrunner.com and nbcnews.com. He is a cofounder and co-head coach of 80/20 Endurance and the creator of the Diet Quality Score smartphone app. A lifelong endurance athlete, he speaks frequently at events throughout the United States and internationally. Matt's work has given him access to some great athletes who have shared their secrets about what it takes to truly become the best in the world, and it's not just about raw talent or genetics; it's about the mind. It's about leveraging science and psychology and philosophy into mental toughness. In The Comeback Quotient, Matt combines those elements that he's compiled from the best in sport to deliver actionable advice and techniques that any athlete can use to improve. If you haven't heard of David Goggins, look him up. He overcame an abusive upbringing to transform himself into a Navy Seal, Air Force Ranger, and competitive ultramarathoner, and he is undeniably one of the toughest minds out there. He's just one example from Matt's book that he and Coach Claire discuss as they talk about the qualities that athletes like David have that we can all develop in ourselves. Matt's new book The Comeback Quotient comes out in December 2020, and if you are as interested in training your mind to be as fit as your body, make sure you get a copy! Questions Matt is asked: 6:15 You've written several books on endurance fitness that also seem to have a healthy dose of psychology woven in. What is it about the mental side of the sport that interests you so much? 7:49 I have two little kids, and when they run, they run as fast as they can and then completely poop out. They have no sense of pacing or anything like that, so obviously that's something that we have to learn. 8:30 Your new book that's coming out is called The Comeback Quotient. Can you give us a summary of what it's about and why you wanted to write it? 9:56 One thing that you talked a lot about in your book was a philosophy called ultra-realism. Can you explain what that is and why it's important not just for athletes, but for life? 12:24 It sounds so simple when you say, "Just make the best out of it." How simple is that? But why is it so hard? 14:16 If our brain is so good at predicting, then what do we do when we haven't thought out a way to get around the obstacle? 16:50 How do you override everything your brain is telling you when you're in pain? 18:51 You did have a few examples in your book of people who like David Goggins and the Slovenian skier who won Olympic bronze after she had punctured a lung and broken a bunch of ribs. I don't want to be that mentally tough!!! That just sounds pretty stupid some of these things though. Where's that line? 20:39 Besides just reading your book, how can athletes actively practice mental fitness? It's pretty simple to learn how to physically run your best, but how do you mentally train? Any advice with that? 23:59 You definitely have some stories in the book about people freaking out and things not going so well. 26:37 You basically said to some of the athletes that you've coached to stop BSing themselves, and sometimes that's some realism that's hard to hear too. 28:13 One thing I definitely have done in a race myself is BSed myself in a positive way and told myself, "It doesn't hurt. It's fine. Nothing is wrong here. You can keep going," when that's not really the way I feel at all. So I don't know how that falls into it. I feel like I'm lying to myself in a positive way, if that makes sense. 31:02 Another thing that struck me is a lot of sort of… I don't know if we call this a self-help book, but a lot of books that are trying to get into the psychology of performance, they only talk about the really positive things. This is called The Comeback Quotient. We're expecting to read a whole bunch of comeback stories and have everybody get the gold medal at the end, but you included several people who didn't come back "successfully," and I'd love to hear about why you chose to do that? 34:02 I think there's a lot of people, especially new runners, seem to struggle with accepting things that don't go as expected. Would you say that? 36:37 Another part of the book was your personal journey to train for a triathlon using the mental training techniques that you learned from the ultra-realists. Without giving too much away, what were some of the lessons that you applied for yourself? 39:54 One thing I thought about when reading your race report is it's very common for people to set goals. So you've got your A goal, shoot-the-moon goal, B goal, C goal, but most people aren't really happy with that C goal. I think that maybe being actually happy with your C goal is like a mental trick that you can do because you didn't get your A goal in your triathlon, right? And you're still super, super happy. And how is that possible? How are you not upset that you didn't get your A goal? 41:44 When does the book come out and what's next for you? Questions I ask everyone: 43:22 If you could go back and talk to yourself when you started running, what advice would you give? 44:09 What is the greatest gift running has given you? 45:12 Where can listeners and charities connect with you? Quotes by Matt: "I'm still running at 49 and I just believe that the most obtrusive barriers in endurance sports are the mental barriers." "The people who are able to make the very best of the very worst situations in endurance sports, they do so through a process of just facing reality." "Whether or not you're already the most resilient person in the world, if you simply just copy what the ultra-realists are doing, you will start to develop those qualities." "You're not dependent on reality, kind of the stars aligning. It just doesn't matter. You can succeed in any situation simply by making the best of it even if the end result is not what you originally wanted." "It is about the process. Ultimately, when it comes down to it, like you have one race day for every 100 training days or whatever, so those training days you should be enjoying." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: MattFitzgerald.org Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net https://www.precisionhydration.com/ Follow Matt on: Facebook Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Nov 18, 2020

How to Make Everything Hard About Running Easier: Brad Miles Imagine being able to run and heal through an injury. Or imagine significantly increasing your weekly mileage while healthy, while also minimizing your chances for injury, increasing your speed, and improving your recovery. Wouldn't that be great? Brad Miles, the founder of Lever Running says it's not only possible, but scientifically proven. Brad created his Lever system to deliver the benefits of body weight supported running in a convenient, portable package that costs a fraction of the AlterG. The what? The AlterG is basically a big, fancy, eye-poppingly expensive treadmill that takes some of your weight off as you run. It's a bulky piece of equipment that NASA uses, not your local gym, and certainly not your average runner. And for years, it was the only player in the market for body weight supported running. Enter Brad, who says that the Lever makes everything that's hard about running easier. He shares use cases with Coach Claire about how injured athletes have benefitted from body weight supported running using his system, and also how healthy athletes have leveraged it to up their game. He describes the technical aspects of his system and how it works, and after hearing about it, you'll probably find yourself visiting his website to check out the videos and see the Lever in action. Please note: Lever Running is not a sponsor of the Run to the Top. This is not an infomercial, but we do talk about the product in great detail in order to introduce you to something that just might help you run faster and injury free. Brad is a native of Philadelphia, Pennsylvania. He started getting serious about running in high school where he helped his team win two State cross country titles, won an individual State cross country title, as well as the Footlocker Northeast Championship. He went on to run cross country and track for Baylor University and was named as Baylor's Cross Country Runner of the Decade. Brad first experienced the benefits of body weight support first hand in college, and soon his business degree was put to good use. He and co-founder Ryan Ognibene started LEVER in 2019 after they recognized the overwhelming need for a mobile, athlete-friendly body weight support system to compete with the AlterG. The primary goal with LEVER was to take technology that was once reserved for the elites and make it available to everyone. This episode is for everyone interested in breaking the injury cycle, cross training while running, or getting faster! Questions Brad is asked: 7:22 You first experienced body weight supported running in college. Can you talk about that experience? 8:05 Were you injured when you first tried body weight supported running? 8:13 The AlterG is a pretty expensive piece of technology, is that right? 8:32 AlterG was basically the only game in town as far as taking gravity off your run, is that right? 8:52 From a physiological point of view, what does taking the weight off running actually do for you? 9:32 Because AlterG is such an expensive piece of equipment, not a lot of people have access to it, so I don't think a ton of people besides the real running nerds know a whole lot about body weight supported running. So what made you decide to make a competitor? 10:37 Let's talk a little bit about the Lever product. It's basically an AlterG in a bag? 11:28 How much body weight can the Lever support? 11:35 Can you tell us a little bit more about what this is used for? Why would I want to have something like this? 13:32 In the use case you just described, you talked about a woman using your device to significantly increase her mileage. How was she able to do this safely? 14:28 Are you saying that anybody can use your product and basically double their mileage in a couple of months? 15:24 As a coach, I know that the best thing to do to become a better runner is to run, but there's an upper limit to that. So basically, it sounds like using body weight support could be like cross training, the most specific cross training that you could possibly have. Would you agree with that? 16:10 Let's go back to what Lever was originally designed for, which was injured runners. Do you have any stories that you could share about some of your clients? 17:56 Any surprising kind of uses that you've seen? 19:05 How do you use Lever for speed? 19:49 If the Lever makes it easier to run, isn't it de-training by using it? 20:45 Let's say you're running whatever pace for your tempo run and your heart rate is X, you want to make sure your heart rate is still at X, but obviously that speed, that pace is going to be much faster with the weight taken off using Lever is what you're saying? 21:59 Does your Lever pace translate to when you go outside? Do you run at the same pace or somewhere in-between your Lever and outside pace? 22:24 I went to your website and watched the videos and one thing I noticed is that you have to wear specific shorts in order to use this product. Can you tell me about the shorts and why that was a design feature? 23:26 You went with the shorts instead of some kind of harness system? 24:06 What are the shorts like? 24:44 What are the limitations to the body weight support device? Specifically I'm thinking about heavier runners. Is there an upper limit or is there even a lower weight limit? 25:37 The Lever takes off 45 pounds max no matter what your body size, right, not a percentage of the person's body weight? 25:56 Do the shorts come in all sizes for all runners? 26;04 Could this potentially be a way for heavier runners to get more running in with less pounding? 26:51 What kind of reaction do you get when you bust this out in the gym? 28:07 What's next in the technology? 29:06 For those who are interested in getting this for themselves, you have both a rental option and a purchase option, is that correct? Questions I ask everyone: 30:35 If you could go back and talk to yourself when you started running, what advice would you give? 31:29 What is the greatest gift running has given you? 32:16 Where can listeners and charities connect with you? Quotes by Brad: "One of our users just recently reached out to us and said, 'Guys, thank you so much. I have been able to improve my marathon time from 3:09 to 2:42.' Big jump." "If you can cross train but still run, you're getting more benefit out of each step that you're taking." "Far too often, a lot of athletes just fall into this repeatable pattern of like injured, getting healthy, injured, getting healthy, and so we're trying to help athletes break that." "We wanted to make sure that the experience was still the experience that you have running, not a very uncomfortable… And again, I've run in AlterGs. They are uncomfortable at times, and so we wanted to create a very natural motion of running." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Lever Running Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net https://www.precisionhydration.com/ Follow Brad on: Facebook Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Nov 11, 2020

The Fate of Charity Running in a World Without Races: Susan Hurley If you've run for charity, you're probably wondering how charities have been doing this year with so few races being run. Or maybe you're looking for inspiration and motivation during these uncertain times. If so, this week's guest, Susan Hurley, may provide the answers you're seeking. A former New England Patriots cheerleader, Susan brings the high energy, creative mind, and fun approach required to motivate, inspire, and lead others to achieve personal goals through fitness and running, while also raising funds for small nonprofits through her organization CharityTeams. CharityTeams helps nonprofits raise money for good causes through the use of running races and athletic events. Running for charity takes a lot more than just asking your friends and family for money. It takes a lot of organization, and Charity Teams helps take care of the details. Susan shares how 2020 has impacted charity running and what she sees for the future, through virtual racing and beyond. She also talks about her app, Charge Running, which she's developed over the last 3 years with a team in Chicago. Charge Running is a live virtual training and racing platform, which is especially relevant now when there are so few in-person races. Susan started CharityTeams when she recognized the need small nonprofits had for support in valuable athletic fundraising opportunities, and she created a niche sports-related business around that. CharityTeams has blazed a trail for many nonprofits to grow and set the bar high in the athletic fundraising industry. Her teams are some of the most desired to run on. She is a certified RRCA professional running coach and fundraising expert. ​ Susan is a professional at developing team brands and understands what it takes to keep them succeeding. Her network in the industry is extensive and she has a strong ability to work with runners of all backgrounds in running and fundraising building lasting friendships in her groups and strong ambassadors for charities. She is formerly a New England Patriots Cheerleader and continues to dispel the words of her mother, that "You can't be a cheerleader your whole life." ​ Susan's marathon personal best is 3:16 and she continues to run The Boston Marathon, NYC Marathon and Chicago Marathon each year, as well as many other races. (Qualifying for NY and Chicago) She has been running since she missed the bus in 2nd grade. ​ She has qualified and competed in the World Triathlon Championship in Hawaii. She continues to run competitively while raising funds for various causes. Susan completed the first ever 2017 Fenway Park Marathon and the first ever Gillette Stadium Marathon. She is a two time finisher of the Mt. Washington Road Race in 2018 and 2019. She finished her first 50K at the Marine Corps Marathon weekend in 2021. ​ Susan also works on special projects such as the Bobbi Gibb sculpture project which will be unveiled in April of 2021. This beautiful statue named after the children's book, The Girl Who Ran, was sculpted by winner of the Boston Marathon and trailblazer for women's running, Bobbi Gibb. It is of herself. In 1966, Gibb popped out from behind forsythia bushes in Hopkinton to become the first woman to run Boston. After listening to Susan, maybe you'll be inspired to run for a higher purpose! Questions Susan is asked: 6:36 Your business, Charity Teams, has raised over $24 million for various non-profits. Can you tell us more about how Charity Teams works and how you started it? 7:39 Let's say I am a charity and I want to raise money and I give you a phone call. What's that conversation going to be like? 8:26 Charity Teams is like a one-stop shop then for fundraising? 8:57 Obviously 2020 has been strange for all of us, but especially in the running world with no races. What are charities doing? 9:48 Most runners, we race because we want to achieve a personal goal. What makes it different when you run for charity? 11:09 Let's talk about the Boston Marathon for example. If you're not fast enough to meet the qualifications, you can go ahead and sign up with a charity and run for charity. But there's some big fundraising goals you have to meet which I think might be intimidating to some people, and maybe kind of stressful. So how do you encourage people when they're facing some $5,000 goal or something like that? How do you encourage people because that seems a little scary to me? 12:41 Do you have anybody that you can think of in mind that is just a charity superstar? Any good stories that you can share with us? 14:23 Let's talk about virtual racing. Virtual racing is here to stay I think for a while. I think it's a challenge for some people because it's not the same as in-person races, and you've kind of come up with a little bit of a solution for that with your app. Do you want to tell us a little bit about it? 16:22 So if I wanted to go out the door and go for a run using your Charge Running app, I just plug in my headphones and somebody will be telling me to run faster, or how does it work? 17:22 Is the Charge Running app course specific? 18:10 One of your projects you are working on is installing a statue of Bobbi Gibbs on the Boston Marathon race course. Can you tell us, for those who may not know, who Bobbi Gibbs is and why the statue's so important? 19:08 What made you want to get involved in the Bobbi Gibbs statue project? 20:01 Do you know anything about the Bobbi Gibbs statue artist? 20:35 This year has been really challenging for a lot of people, so I would love to hear your tips since you've worked so much in the virtual race space, how do we stay motivated? How do we look beyond possibly having no races and nothing to plan for? What are your best tips for this? 22:20 Could choosing a charity and having to show up to a race for someone besides yourself be really motivational for some people? 23:27 What is next for you? You mentioned that you are training for some virtual marathons. What kind of things are you training for? Questions I ask everyone: 24:42 If you could go back and talk to yourself when you started running, what advice would you give? 25:37 What is the greatest gift running has given you? 26:10 Where can listeners and charities connect with you? Quotes by Susan: "The bigger charities have a lot of bandwidth to be able to provide services, but the smaller charities don't, so the smaller charities is really where I have made my little bit of a niche, if you will. And so I've really helped a lot of small nonprofits grow." "I think you see a different breed of runner going into the charity world. Maybe not as fast. Definitely somebody that might be just more of an average runner trying to qualify, or maybe would never have the chance to qualify for an event, but they go into this charity space and they're inspired and they can set goals and feel like they're achieving a lot of great things." "With goal setting comes inspiration. Maybe find a nonprofit that is hosting a virtual run and use that for your inspiration in your goal setting so that you can continue to stay in shape as we move through this really uncertain time." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Charity Teams Charge Running App Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Susan on: Facebook - Charity Teams Instagram - Charity Teams Twitter - Charity Teams We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Nov 4, 2020

As a runner, you prioritize your physical training, but what are you doing for your mental health training? Dr. Lara Pence (aka Dr. L) is a clinical psychologist who has spent the last 15 years working with endurance athletes to help them shed unhealthy patterns of behavior and build mental strength using curiosity as a tool to become mentally resilient and adventurous. By training athletes to dive deeper into the why behind their goals, she also helps them boost their mental toughness by creating a values-driven way of being. Dr. L shares a lot of great info with Coach Claire on how to build mental strength, including discussions on the relationship between athletes and food, changing our personal narratives about our performance as we age, setbacks, and motivation. Having a fit mind is at least as important as having a fit body, and this is an episode everyone can benefit from. Dr. L is an East Coast native who did her post-doctoral fellowship in Dallas, TX. She has since built her own private practice, becoming one of the most sought-after therapists in Dallas. She moved to Colorado in 2019 to become the Chief Mind Doc for SPARTAN, the world's top endurance company. She also hosted the Spartan Mind podcast and served as a consultant to the organization on various mindset-focused initiatives. Dr. L is also a coach for The Unbeatable Mind, alongside Mark Divine, founder of SEAL FIT. She has been featured in various publications and media outlets such as Good Morning America, the BBC, Glamour, Vogue, WebMD, Psychology Today, and The Huffington Post. Most recently, Dr. L has launched her own podcast called Curious Minds with Dr. L, and she has a new product called LIGHFBOX, a simple program designed to exercise your mind, spark curiosity, and boost your mental fitness. Get ready to strengthen your mind and boost your mental fitness with Dr. L! Questions Lara is asked: 6:17 You like to call yourself an "active therapist" and that's not just because you are also a runner. What do you mean by that? 7:39 Let's talk about the people you do work with and your own running background. How do you specifically work with runners? 9:34 Eating disorders and running. Obviously, to be at the top of your game, you need to be light and lean. Thankfully some elite runners these days are talking more about how getting too lean is really causing huge problems, but there is a fine line between being at your highest performance and whether that's actually healthy or not. So how do you kind of dig through that mess? 12:15 Let's go into the performance side of what you do, mental strength training if you will. A lot of people, when runners or athletes get to a certain level, they realize that it's not just all about physical training. The mental aspect is absolutely huge, if not more important than the physical training. Everybody wants to know: How do we get mentally tough? 14:47 You're saying that we should just be curious about why a race or a workout didn't go well. How do you incorporate curiosity in success and failure when it comes to athletes? 17:12 I would love to hear about how you practice incorporating curiosity. Say I'm a runner and I'm trying to go after this big goal and I'm just getting frustrated. How do I practice curiosity to improve my mental strength? 20:33 What happens when you peel back the onion and maybe there's not such positive motivation down there? 23:45 Obviously 2020 has been a crazy year, but for runners specifically, all their races have been canceled pretty much. And so the carrot that everybody has, that's evaporated, and so a lot of the clients that I coach have just been like, "You know what? There's no race on the schedule. I don't really feel like training anymore." What advice do you give runners who are training without races? 29:23 I read on your blog that you wrote an article recently about overcoming setbacks. Obviously as people, but also as runners specifically, setbacks can happen all the time, whether it's just a bad workout or a big race that you train for that didn't go so well. I'd love to hear your ideas about overcoming setbacks. 33:28 How about successes? Some people, surprisingly, don't handle success very well. What are your thoughts on that? 35:54 I'd love to get your thoughts on comparison and competition. Runners compete in races and we compete against ourselves. That can be great, but that can also be pretty tough, especially if you were let's say a high school or college runner and you're now in your 40s, 50s, and 60s, and you're just not the same person that you used to be. I would love to get your opinion and thoughts about Masters runners and about how as we get older, we're not as fast as we used to be, and how can we still celebrate what we can do? 40:16 I think honestly, the runners that have the healthier outlook as Masters are the ones who were not competitive when they were younger, because they're finding it all new and exciting, and every race is a PR, so it's really special, whereas sometimes I get other athletes who competed before and it seems like they're always looking backwards instead of looking forward. 42:31 What's next for you? You say that you have a race coming up in May. What are you training for? Questions I ask everyone: 43:42 If you could go back and talk to yourself when you started running, what advice would you give? 43:51 What is the greatest gift running has given you? 44:15 Where can listeners connect with you? Quotes by Lara: "One of the things that I love to do, one of my strengths, is actually knowing my limitations and knowing what's the appropriate arena for me to explore something with a client and when it's not." "The judgement that can accumulate inside of us is almost like energy, if you think of it as energy. It's really toxic and can be really poisonous. And when we reduce the judgements and open up space for curiosity, it really allows for a willingness to learn and a willingness to absorb other information that can actually be helpful and fuel us." "In terms of setbacks, I really, really encourage individuals to have the mindset of everything is an opportunity." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: https://www.drlarapence.com/ Podcast - Curious Minds with Dr L Newsletter sign up LIGHFBOX self-reflection cards Salt Flats Endurance Run Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Lara on: Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Oct 28, 2020

Speed in Your 60s and the Fastest Mile That Didn't Count: Dan King Dan King is blistering fast at 61 years old. We're talking world record breaking fast. He just broke the masters record in the mile for the 60-64 age group, running 4:49:08 to beat the 4:51:85 record set in 2012. But this amazing feat won't count. Why? Listen in to find out. Dan also talks about his surprisingly low-mileage training routine, how he incorporates a lot of cross training into his daily life, and his plant-based diet which he believes is key to his performance. Despite being super fit, Dan has suffered a number of injuries, including plantar fasciitis that has plagued him for years. He talks about a procedure he had to alleviate his heel pain, and how he's adapted his training and overall lifestyle to stay both fit and injury free. Dan hails from Boulder, Colorado. At the University of Colorado-Boulder, he ran an impressive 5,000-meter PR of 14:34, but didn't complete too much after graduation. After building a successful start-up company, he sold his business and retired in 2017. As of this recording, Dan was preparing to run another mile race that would officially count as a world record if he repeated his August performance. Coach Claire will share Dan's results at the end of the episode. Dan is definitely proof that you can train well and be fast at any age, and that there isn't a one-size-fits-all training plan that all runners must follow. Whether you're a masters athlete or just aspiring to keep on running as you age, this one's for you! Photo credit: Todd Straka Questions Dan is asked: 5:18 This past August, you ran 4:49:08 in the mile, which is faster than anyone in the world in the 60-64 year old age group. Now, I understand that this may not count as an official world record on a technicality. Can you explain this? 7:16 There's another race in South Carolina on October 17th that will be USATF certified, and that should count for the world record. And by the time this airs, you will have already raced it, but hopefully you'll get your official time at that one, right? 8:04 Can you tell us about the race and your strategy? 9:59 You've been a runner a long time. You ran for the University of Colorado in college. But you were not a miler back then, right? What made you decide to specialize in the mile now? 12:43 I would love to talk about your training. Your training is a little unusual for somebody at your level I would think. Can you talk about what a normal week looks like for you? 14:49 You're missing a big element that most runners think is incredibly important, and that's the long run. So no long run for you? 15:55 You're not running a ton of miles or pounding a lot by running over and over again, but you're spending hours and hours on your off days of running doing something aerobic. So you're still building that aerobic engine, just not running all the time. 17:18 You have no rest days? 17:27 About 25 miles a week is all you put in for running? 17:52 I would like to go a little bit deeper into your injuries, and especially the plantar fasciitis. You had what's called a Tenex procedure for that. Can you talk about that? 19:42 What was the recovery from the Tenex procedure like? 20:29 What is the eccentric calf-raise exercise? 21:13 Let's talk about diet and nutrition. Like me, you are 100% plant based. Can you tell us how you decided to become plant based, and what the benefits have been for you? 23:30 You're plant based, which is not always the same thing as being a vegan. Is that correct? 24:30 What do you eat and where do you get your protein? 26:29 What are your favorite things to eat before a workout or after a workout? 28:19 I'd love to know what lessons have you learned being a Masters athlete that maybe you didn't have to think about so much when you were younger? 30:17 What do you do for mobility and strength and stretching? How do you fit that into your routine? 31:12 After the race on October 17th, what's next for you? Questions I ask everyone: 32:54 If you could go back and talk to yourself when you started running, what advice would you give? 34:23 What is the greatest gift running has given you? 35:20 Where can listeners connect with you? Quotes by Dan: "I was still under a five-minute mile equivalent, and that was when I was 56. And so it just sort of put a goal in the back of my head that when I turn 60, I want to see if I can still run a five-minute mile." "When I turned 40, I just redefined myself as an endurance athlete, not as a runner, and I haven't not been fit since I've been 40." "I have gotten really consistent this year in terms of doing electrolytes post-workout. I feel like a lot of the injuries I get as a Masters athlete are because I get more easily dehydrated than I used to." Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Younger Next Year The China Study Skratch Labs Nuun World Masters Athletics News Article - Dan King's Second Try at Official M60 Mile "... was more than 4 seconds off his August mark of 4:49 at a meet in the same city. It barely missed the listed M60 American record of 4:53.01 by Nolan Shaheed in 2012." Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Dan on: Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Oct 21, 2020

The obesity-related death of his mother was a wakeup call to young, overweight Jeffrey James Binney. He could continue down the same path, or he could change his fate. And so he started running. And running. And running. All the way to the grueling Leadville 100 ultramarathon. Jeffrey's film Once is Enough chronicles his journey from couch potato to ultramarathoner. Fueled by grief and the desire to write jokes, his film is part documentary, part standup, and definitely unique! Jeffrey and Coach Claire tackle such interesting subjects as why on earth he set his non-athletic sights on doing a 100-mile ultramarathon, how he trained, his plant-based lifestyle, and the scourge of blisters and chafing. If you like your motivation served with a side of laughs, this episode's for you! Jeffrey is a Salt Lake City based actor, singer, comedian, and "athlete." He grew up on a farm in Laredo, MO before moving to Brooklyn, NY and later Los Angeles after receiving his B.F.A. in Musical Theatre Performance from Missouri State University. Jeffrey has been seen on Late Night With David Letterman, in the 1st National Tour and Chicago Company of the Broadway musical The 25th Annual Putnam County Spelling Bee, and at comedy clubs and festivals across the country. Questions Jeffrey is asked: 5:22 The reason I wanted to have you on the show is because I saw your film Once Is Enough on Amazon Prime this summer with my family. I subject my kids to a lot of documentaries and this is one that they actually liked! Can you tell us a little bit about the movie and why you wanted to make it? 6:42 While sitting in the hospital waiting room, you happened to pick up a copy of Trail Runner Magazine. What happened next? 7:54 Most people don't go running a 100-miler basically off the couch, let alone the Leadville 100. What were you thinking?!?! :) 9:51 What was it like running the race under-trained and overweight? That must have been a huge challenge physically for you. 11:20 Don't you have to qualify for Leadville? How did you get into Leadville? 12:26 What was your typical training week like or how did it progress over your 14 months of training? 13:51 How did you change physically through training? 15:23 Speaking of nutrition, you and I have a couple of things in common besides our gorgeous red hair. You and I are both plant-based! How did that fit into your training, your nutrition? What kind of things were you eating? 18:26 Most people think, "Oh, you're on a plant-based diet. That means that you're only eating twigs and potatoes and you're going to be super thin, and clearly that's not always the case for everybody, right? 19:17 Without giving away too much from the film, what kind of lessons did you learn? Just going through it and the whole filming and making a beautiful movie? What kind of lessons? 20:26 Do you think anybody can do this? 21:03 I would like to talk about the ultra running community. It's kind of a special group of some very strange and wonderful people. Would you agree? 23:20 The aid stations are much better for ultrarunning, right? 23:40 I would love to talk about gear, like what kind of gear that you were using. 24:19 Do you still wear a bro? 24:49 Every ultrarunner, every runner, has to deal with chafing obviously. How do you deal with that? 26:58 There's a point in the movie where you talk about your blisters that you had, and how did you deal with that? You look like you were in some serious pain there. 28:10 You manage your blisters better nowadays when you get them? 29:10 What kind of misconceptions have you come across in your running journey? When you started this, you had so much optimism about what this was going to turn out to be. What changed throughout your journey? What things were you surprised about? 31:21 What's next for you? Are you still running? Obviously, COVID, there's not a lot of races on the horizon, but what are you doing? 32:36 Some of the smaller trail races are still going on in person, so maybe there's something you can sign up for that you could actually do in real life. 33:07 You're still being coached by Ian Sharman, or are you on your own? 34:09 Questions I ask everyone: If you could go back and talk to yourself when you started running, what advice would you give? What is the greatest gift running has given you? Where can listeners connect with you? 36:08 Any new films on the horizon or was once enough? Quotes by Jeffrey: "I just went on a hike a few years ago with some friends to one of the taller peaks here in Utah. I was getting to the top and I was really beating myself up because I just could not keep up with them. And I finally got to the top and I was like, 'Why are you beating yourself up? You have 100 lbs on all of these people. You don't come from a lifetime of fitness other than five years.' And you'd think after this whole journey that I've been on that I would be able to keep that in better perspective, but there's still time like that when I still have to check myself." "I never considered myself particularly outdoorsy. I certainly didn't consider myself tough. And it turns out I was wrong. It turns out I am way, way stronger and tougher than I realized." "Most of the time I was running 20-plus hours per week on top of a full-time job. It's literally a part-time job." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: JJB.life Once is Enough film Leukotape Ultra Ladies Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Jeffrey on: Facebook Instagram Twitter YouTube We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Oct 14, 2020

What Your Massage Therapist Isn't Telling You: The Truth About Massage for Runners with Matt Phillips That massage isn't doing what you think it's doing. Not if you see massage as a way to flush toxins out of your system, improve your circulation, or work out your muscle knots. Then what good are massages for runners? Prepare to be enlightened by today's guest, Matt Philips, who is a running injury and performance specialist, as well as an expert in massage for runners. Matt shares his knowledge with Coach Claire, dispelling a lot of common misconceptions about the benefits of massage for runners, but also talking about the benefits of massage for anyone, and he does so with a fair amount of humor! You may recognize Matt as a long-time RTTT and Extra Kick expert contributor. He started his career as a strength and conditioning coach with the National Academy of Sports Medicine. In 2004, he focused on sports therapy, working with distance runners and endurance athletes. Matt is currently part of a multidisciplinary team of physiotherapists, sports therapists, osteopaths, podiatrists and massage therapists, as well as a lecturer in Anatomy & Physiology. He writes for numerous websites and national magazines, including Runners Connect and Outdoor Fitness. Along with his running podcast and website called Run Chat Live, Matt holds an annual RCL International Running Conference. The first one was held in Brighton, Sussex with ten world class speakers traveling from Australia, Canada, and the United States. This year, the event has gone virtual, and will be held on October 29th and 30th. Listen to the show for the 20% off promo code. Questions Matt is asked: 6:17 You are a running injury and performance specialist and massage therapist. We could talk about any number of running topics, but today I'd like to focus on massage for runners. Let's talk first about some of the myths about massages. What are they and how did they get started? 11:49 What about the toxins? People talk all the time about, "Oh, I'm flushing the toxins. My muscles are building up all of these toxins from the environment or from my run." What does massage do for that? 13:18 Let's talk about something that actually does build up in the muscles when we run hard, and sometimes we're doing this on purpose, is to build up lactic acid. A lot of people think, "I'm going to go get a massage just to get rid of all that lactic acid." Do you want to talk about that one?" 15:49 If lactate is a good thing, why does it hurt so bad? 16:05 What about improving circulation? I've heard that massage can help your circulation. Is that true? 18:03 When I have gotten a massage, they always tell me to drink a lot of water afterwards, and I assume that's to flush out the toxins or whatever. Can you explain that? Why do they tell me to do that? 19:51 Okay, so we know what massage doesn't do, what does it do? 23:20 So, massage is good because it feels good? 24:26 I don't know how the idea of massage being good because it feels good is going to be received by people who get massages all the time because they swear by it, like, "Oh, I had a knot in my neck and she just worked at it and I feel better," or "Oh, I always get these cramps in my hamstring and after I get a massage, they're totally fine." There's got to be something else going on here other than just relaxation. 28:12 What is it with muscle knots? Do muscles really physically knot? I would love to know what's going on. You can sometimes feel like in your back a hard lump, and if you massage it, it can kind of smooth out. So what's going on under the skin? 29:52 We often see those free massages at the end of a marathon. Should we be waiting in line for those or should we be skipping those? 31:26 Will massage make you less sore? 32:04 What about massage during taper week before your big race or a week after your big race? What do you think? 35:18 If the main reason for a massage is relaxation, we can always choose other techniques such as getting into a hot tub or doing meditation or yoga. Is there something very specific about massage that is different from other relaxation techniques? 37:20 A lot of us are missing out on the power of touch with the COVID. Are there any ways to get a massage safely these days or replicate the massage experience at home? 39:00 On a more personal note, you are organizing an online running conference at the end of October. Can you share the details about that? Questions I ask everyone: 42:32 If you could go back and talk to yourself when you started running, what advice would you give? 44:35 What is the greatest gift running has given you? 45:48 Where can listeners connect with you? Quotes by Matt: "If you are with a therapist who is telling you they're breaking down scar tissue or they're re-molding your fascia or something or changing the length of your muscles, then you have to question yourself whether they're staying up to date with the latest evidence, and a lot of therapists aren't." "Thanks to modern pain science and research which is developing, we know that you can't fight pain with pain." "When we look and consider how important stress is in regards to delaying recovery, reducing the power of the immune system, on so many levels massage can help, not just runners, but any sports person, anybody, to function properly." "One of the interesting things which we forget is there's plenty of people who have got pain when you push down on soft, unknotted tissue. There's not a clear parallel either in clinical practice or in studies showing a correlation between tightness or lumps and pain." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Run Chat Live 2020 Info and Tickets Run Chat Live Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Promo Code for the International Run Chat Live Running Conference October 29th and 30th: RTTT20 for 20% off Follow Matt on: Facebook Instagram LinkedIn Twitter YouTube We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Oct 7, 2020

Were you one of the 30,000 people hoping to run the Boston Marathon this year? Are you hoping to run Boston next year? If yes, then you'll want to listen to this episode with race director Dave McGillivray. This year marked the first time since the first Boston Marathon in 1897 that the race was held virtually and not in person. Ordinarily, registration for Boston would have happened in September, but as of right now, October 2020, registration has been indefinitely postponed. In this week's interview, Coach Claire talks to Dave about how the virtual event went, how the Boston Athletic Association (BAA) has adapted due to the coronavirus, and what the future of the race might look like, including qualifications. Dave also shares what he believes to be the silver lining of the pandemic, as well as his own personal health scare story which he started sharing once he learned his experience could help others. Dave has been the director of the Boston Marathon since 1988, but he also practically invented the concept of running for charity when he ran across the United States to raise money for the Jimmy Fund in 1978. He ran 3,452 miles from Medford, Oregon to Medford, Massachusetts over 80 days, averaging 45 miles per day. He ended his run in Fenway Park to a 32,000-person standing ovation. He has personally raised hundreds of thousands of dollars and has been a source of inspiration to countless others. Dave has many other incredible athletic accomplishments under his belt as well. 1980 was a big year as he became the 30th person to complete a Hawaii Ironman Triathlon by finishing in 14th place. In subsequent years, he completed the event an additional eight times. That year, Dave also ran 1,250 miles of the East Coast, starting in Winter Haven, Florida and ending in Boston. He was joined by wheelchair marathon pioneer Bob Hall to raise money for the Jimmy Fund, and they met with President Carter at the White House during the Washington, D.C. leg. And that wasn't all for 1980. Dave also raised more than $10,000 for the handicapped in the Run For Our Dreams Marathon, running 120 miles in 24 hours through 31 communities in Southeastern Massachusetts, finishing in Foxboro Stadium (now Gillette Stadium) during a New England Patriots game halftime. In 1981, Dave raised $55,000 for the Jimmy Fund competing in an ultra triathlon which involved 1,522 combined miles of running, cycling, and swimming in six New England states. The race included running up and down Mt. Washington and swimming over seven miles from Martha's Vineyard to Falmouth, Massachusetts where he was greeted by thousands on the beach. As though running Boston wasn't challenging enough, in 1982, Dave ran the marathon in 3:14 while blindfolded, accompanied by two guides, raising over $10,000 for the Carroll Center for the Blind in Newton, Massachusetts. In 1983, he swam for 24 consecutive hours, covering the distance of the Boston Marathon, to raise money for the Jimmy Fund. He also raised money for his alma mater, Merrimack College, by cycling over 1,000 miles through six New England states in 14 days. He raised more money for charity by cycling for 24 consecutive hours in a five-mile loop in Medford, Massachusetts for a total of 385 miles, while simultaneously directing the annual Bay State Triathlon which was taking place on the same course at the same time. In 2004, Dave ran across the country a second time for TREK USA with nine other marathoners in relay style, raising over $300,000 for five children's charities. In 2018, he accomplished the World Marathon Challenge, running seven marathons in seven days on seven continents. To date Dave has run 158 marathons, including 48 consecutive Boston Marathons (32 of which were run at night after the official marathon.) His marathon personal best is 2:29:58. His Ironman personal best is 10:36:42. Fun note: Dave has run his birthday age each year since the age of 12. In recent years, he has both run and cycled the miles. In addition to being a super athlete and philanthropist, Dave is also an entrepreneur, motivational speaker, and author. He has been recognized with numerous honors and awards over the years for his achievements, and through his DMSE Sports and DMSE Foundation, he has raised over $50 million for charity. Questions Dave is asked: 5:48 The Boston Marathon was held virtually this year, in September. How did it go? 7:49 I know the BAA discouraged people from running on the course this year, but many people unofficially did. What is your reaction to that? 9:12 I would love to rewind a little bit and go back to February and March of this year. What were you and the team at the Boston Athletic Association talking about in the early days of COVID? 11:29 Obviously throughout the summer you had to go virtual. What was that decision like? 13:05 As we record this, it is just before the London marathon, which shifted to an elites-only race. Was having an elites-only race an option for the Boston Marathon? 14:46 I don't know how they're keeping the spectators away in London. I just interviewed Jared Ward and he said, "I don't know. I'm just showing up." I don't know how they're keeping them away. I don't know if you've had talks with them or no? 15:47 Looking forward to 2021, obviously there's a lot of things up in the air. Usually in September, everyone is signing up for the next year's Boston, and registration is to be determined. Can you shed any light on that and give us any hints? 19:01 How does next year's Boston being up in the air affect qualifying? Usually you have an 18-month window of qualifying races, but obviously this year was totally different. Qualifying for the Boston Marathon is the Olympics for some people and it's everything, and what they train for, and what they dreamed of for years, so how does that look from a qualification point of view? 20:34 And the virtual race, that's not going to count for a qualification, correct? 20:43 If things do change and things are looking good for 2021, what kind of things have you learned from this year and how will it be different? 23:18 When you talk about potentially having a smaller field size next year, the first thing that obviously comes up means the faster runners would be qualified. Is that how you would shrink the field size, by increasing the times? 24:12 Boston isn't the only race that you direct. You do direct some smaller races, and a smaller race, you have more flexibility to stagger the starts and things like that. Do you see some of the smaller races, Falmouth for example, coming back sooner than the major marathons? 26:49 On a personal note, every year after the end of the Boston Marathon you have a tradition of running the race yourself. Did you run on Patriots Day? 28:04 One thing that people might not know about you is that two years ago, you had open heart surgery, which is very uncommon considering you've been such a prolific runner for all your life. Could you talk a little bit about that? 32:07 What did your doctor say about running? Is running bad for your heart? 33:56 What kind of advice would you give someone who is training for Boston right now or that hopes to train for Boston? 35:06 Any silver linings from all of this craziness in 2020 that you can think of? 36:55 Questions I ask everyone: If you could go back and talk to yourself when you started running, what advice would you give? What is the greatest gift running has given you? Where can listeners connect with you? Quotes by Dave: "You had to reimagine. You had to start doing things that you don't necessarily have a skill set in, whether it's developing an app, or whether it's developing a virtual expo. How do you do this?" "We created a COVID committee of experienced scientists, epidemiologists, CDC folks, governmental folks, and put this group together to sort of help us come to some kind of intelligent conclusion as to truly what are we looking at here for next year's Boston Marathon." "I learned a valuable lesson from my open heart surgery. Just because you're fit doesn't mean you're healthy. And shame on me; I always thought it did." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: BAA - Boston Athletic Association Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net DMSE Sports Foundation Follow Dave on: Facebook Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Sep 30, 2020

Forget About Your Form and Just Wear the Right Shoe: Biomechanist Dr. Iain Hunter Every runner dreams of running faster with less effort, with minimal chance of injury. To do that, we often think we need to "fix" our running form to become more efficient. Dr. Iain Hunter, a running biomechanics researcher, thinks you just might be wasting your time trying to run like someone you are not and tells us what to do instead. Iain shares his expertise with Coach Claire on topics that include if running mechanics can be improved, footstrikes, how to build strength outside of running, how different types of footwear affect performance, how to know which shoes to choose, and how we can run faster. Iain, a biomechanics professor at Brigham Young University, is also part of a research team that helped determine just how much the controversial Nike VaporFly 4%s really helps you run faster. He shares the results of the study and the actual range of performance improvement attributable to the shoes (Hint: It's not always 4%). His test subject for the study was none other than Jared Ward, the American Olympic Marathoner headed to London on October 4. Iain has a mathematics education degree with a coaching minor from BYU, followed by a Master of Education in coaching. During this time, his interest in biomechanics grew, which led him to pursue a PhD in Health and Human Performance at Oregon State University. Iain teaches Biomechanics of Sport and Exercise and conducts research related to the biomechanics of distance running related to performance and injury. He also works with USA Track and Field, applying his research to elite distance runners. He has been a member of the American Society of Biomechanics since 2003. Iain's honors and awards include the USA Track and Field: USA Track and Field Sports Medicine and Science and the College of Health and Human Performance: College Teaching Excellence. For a list of his many publications and presentations, please refer to his bio at https://lifesciences.byu.edu/directory/iain-hunter . Questions Iain is asked: 4:32 You research and teach about sports biomechanics at Brigham Young University. Can you first define what exactly that means and how you became interested in it? 5:45 Would you say that athletes that understand their particular biomechanics well will be able to perform their best? 6:23 Let's talk about running mechanics. There seems to be no such thing as "perfect form" because top level athletes seem to run very differently and still succeed. But can you improve on your running mechanics to run more efficiently and therefore perform better? How? 7:44 Let's talk about footstrike. Everybody asks, "Is there a proper way to hit the ground?" and "Heel striking is bad", and "Forefoot striking is good." Can you talk a little bit about that? 9:49 Runners come in all shapes and sizes. Taller runners are going to have a different cadence than shorter runners. Is that correct? 10:25 What about an athlete that continues to be injured and you look at something about their form. How do you make changes in a form because they really are getting injured from their preferred way of running? 12:55 I would think that if runners practice through their injury, changing their footstrike, that they would eventually learn to prefer that footstrike, but you don't see that happening? 14:01 You kind of get used to running a certain way that's right for your own body, and that's hard to fix, right? So should we as coaches even both trying to change people's form? 15:09 The most common reasons we think about changing our form is first of all, injury prevention, and second of all, speed and efficiency. We want to become faster runners over longer distances. So you say that it's just more about practicing running that'll become a better runner rather than changing our form? 16:11 What about outside of running? Surely you recommend strength training, and physical therapy, and all of that sort of thing. What sort of things should we runners be doing outside of the run? 18:30 Any tips for the knees? 20:04 Along with Olympian Jared Ward, you and a team of researchers set out to determine how much Nike's VaporFly 4% improved performance. How was this study done and what were the results? 22:10 What were the differences in the people who were at each end of the Nike VaporFly performance bell curve? 23:20 The results from your study have obviously been used to help other companies compete with Nike. Is that correct? 25:53 It's more than just the carbon fiber plate; it's the foam that does the work or a combination that makes this shoe effective? 27:03 I know that the foam, they have made some rules on the stack height of the shoe. Can you talk about what that is all about? Why would a higher shoe increase performance? 28:12 You mentioned that you saw that there was better recovery when wearing those shoes. Were you able to test that, like how a racer feels after the marathon? 28:49 Is the difference in muscle damage related to this new style of racing shoe simply because the foam absorbs some of the shock, or any reason why? 29:35 You've done a lot of research on shoes from barefoot shoes, minimalist shoes, spikes, all of that. Can you explain how our choice of footwear affects our performance overall? 32:14 Because different types of shoes serve different purposes, you should have a quiver of shoes in your closet? 32:47 How often should you change your shoes? When do you know when to toss them away or donate them? Any advice on that? 33:53 What are you researching now and what questions are you looking to get answered in the future? 36:18 Most people know if they are good uphill runners and downhill runners, right? 36:45 Do we have different mechanics on uphill and downhill, most people? 39:47 Any predictions for the London marathon coming up October 4th? Questions I ask everyone: 37:26 1. If you could go back and talk to yourself when you started running, what advice would you give? 39:07 2. What is the greatest gift running has given you? 41:50 3. Where can listeners connect with you? Quotes by Iain: "I'd say trust the body first, but then take into account your own thoughts and coach's thoughts to help guide some potential changes in your biomechanics." "With just about any human activity you can think of, the body realizes, 'Here's a way that I can do this with less energy cost to me,' and running is included there, where if you just let it happen, that's the technique that will use the least energy." "I like to say, 'Well, why are you going on this run?' And if they have a good answer for that, then I can suggest, 'Here's the appropriate shoe for that purpose.'" Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Biomechanics.byu.edu PodiumRunner article on Jared Ward and Iain Hunter helping Saucony develop faster racing shoes Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Iain on: Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Sep 23, 2020

Imagine doing everything right with your health and fitness, being in peak shape, and enjoying a super successful career announcing at the start and finish lines of some of the top marathons and races in the country, and then being slammed with a cancer diagnosis. What do you do? If you're Fitz Koehler, you become even more of an inspiration. In 2019, Fitz found a cancerous lump in her breast just seven weeks after a clear mammogram. True to form, she immediately began treatment, including chemo, to wage an all-out war against the cancer. The treatment was exhausting and debilitating. Did she take time off? No! She got on the phone to the race directors, informed them of her diagnosis, and then told them she would still be showing up for the races. And she did. Fitz announced at all of her scheduled races, even when literally losing her hair while doing so. She continued to fly around the country, sometimes spending entire nights on bathroom floors, but she still showed up at the races where she both gave and got energy from the athletes. Fitz is now cancer-free and shares her story and amazing outlook on life and running in this motivating episode with Coach Claire. Fitz Koehler, M.S.E.S.S. is one of the most prominent and compelling fitness experts and race announcers in America. As the voice of the Los Angeles Marathon, Philadelphia Marathon, Big Sur Marathon, DC Wonder Woman Run Series, and more, she brings big structure, energy, and joy to sport. She's also passionate about guiding others to live better and longer through her company, Fitzness®. Fitz has appeared on national media outlets and has worked as a speaker and spokesperson for corporations like Disney® and Office Depot®. She has also inspired millions of kids to get active through her successful school running/walking program, The Morning Mile®. Fitz enjoys water sports, strength training, animals, hugs, sarcasm, and travel. She lives in Gainesville, Florida with her husband and two kids. Questions Fitz is asked: 4:53 Besides being a fitness professional, one of the things that you are most well-known for is race announcing. Can you tell us how you started and what exactly is involved? 7:48 You had a really full race schedule and were doing great. You're absolutely uber-fit, and then all of a sudden, after doing everything right, you were hit with a cancer diagnosis. Can you talk about what your life was like just before your diagnosis? Did you feel invincible? 8:43 You had just had a clear mammogram a couple months earlier before your cancer diagnosis. 10:04 Can you tell us how the cancer diagnosis, that first few weeks, how it affected you and your family? 11:21 You're known for being a positive person who encourages people all the time, and you had to deliver some pretty bad news. How was that? 12:49 You had a full race calendar, and after you made that video announcing your diagnosis you had to make some phone calls to the race directors that were expecting you to show up. What was that like? 14:47 As you were announcing the March 2019 LA marathon, your hair began to fall out during the race. Can you talk about that? 17:16 Obviously losing your hair has got to be difficult for anyone, but you chose specifically not to wear a wig and embrace your baldness. Can you talk about that? 18:54 How many races did you end up announcing during your treatment? And how difficult was it? 20:55 How did you have the confidence to call races? Anybody would have understood if you said, "Look, I'm just too sick. I'm going to take a pass." How did you know that it was going to be okay? 21:33 Clearly your own exercise routine was thrown way out of whack by cancer. How did your exercise change and how did you build back up? 24:46 Why don't you like pink ribbons? 26:23 Coming full circle, you were back announcing the 2020 LA Marathon. Can you explain what that was like? 27:52 Now that you are cured of cancer, your life has no doubt been completely changed with the cancellation of races due to the virus. How have you used this time instead? 29:50 Tell us what the title of your book is and when it comes out. 31:45 What's your advice on what to say to somebody who announces a diagnosis like yours? 33:28 What's your next race on the calendar? Questions I ask everyone: 33:52 If you could go back and talk to yourself when you started running, what advice would you give? 34:46 What is the greatest gift running has given you? 35:11 Where can listeners connect with you? Quotes by Fitz: "First of all, I whip them into a frenzy and then I yell, 'Go!' because we do not do boring races. And then I'm there at the finish line to welcome them home, and my intention is to make every single finisher feel like they won the damn thing, and if somebody goes home feeling disappointed, then I haven't done my job." "Part of my platform as a fitness expert has always been annual exams, self-exams, and personally I felt like, 'Gee whiz, if I ever have one cancer cell in my body, I want to know about it instantly so I could slaughter it.' I just felt no mercy on cancer." "Stubborn is my greatest asset, my greatest curse. There was nothing going to hold me back, and when I make a decision, God help the person or thing that gets in the way." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Fitzness.com My Noisy Cancer Comeback - pre-order signed copy My Noisy Cancer Comeback will be released in October on Amazon, Barnes & Noble, Audible, etc. MorningMile.com Fitzness@aol.com Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Book: My Noisy Cancer Comeback, available on presale at Fitzness.com Finding a cancerous lump in her breast seven weeks after a clean mammogram was terrifying. But fitness expert and race announcer Fitz Koehler refused to play the victim or allow cancer to steal her extraordinary career or time with family. In My Noisy Cancer Comeback, Fitz reveals the juicy and gory details of her 16-month battle, all while zigzagging across the United States. Enduring chemotherapy, radiation, and surgeries in the public eye wasn't easy. You'll laugh, cry, wince, and cheer as she chronicles the clash of an avalanche of side effects with 22 major race weekends. Her inspirational tale encompasses the terror of diagnosis, bald heads and black dresses, spectacular stages, parenting with cancer, perspective, and, most importantly, triumph. You'll walk away grittier, more optimistic, and inspired to conquer any obstacle. Follow Fitz on: Facebook Instagram YouTube We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Sep 23, 2020

Imagine doing everything right with your health and fitness, being in peak shape, and enjoying a super successful career announcing at the start and finish lines of some of the top marathons and races in the country, and then being slammed with a cancer diagnosis. What do you do? If you're Fitz Koehler, you become even more of an inspiration. In 2019, Fitz found a cancerous lump in her breast just seven weeks after a clear mammogram. True to form, she immediately began treatment, including chemo, to wage an all-out war against the cancer. The treatment was exhausting and debilitating. Did she take time off? No! She got on the phone to the race directors, informed them of her diagnosis, and then told them she would still be showing up for the races. And she did. Fitz announced at all of her scheduled races, even when literally losing her hair while doing so. She continued to fly around the country, sometimes spending entire nights on bathroom floors, but she still showed up at the races where she both gave and got energy from the athletes. Fitz is now cancer-free and shares her story and amazing outlook on life and running in this motivating episode with Coach Claire. Fitz Koehler, M.S.E.S.S. is one of the most prominent and compelling fitness experts and race announcers in America. As the voice of the Los Angeles Marathon, Philadelphia Marathon, Big Sur Marathon, DC Wonder Woman Run Series, and more, she brings big structure, energy, and joy to sport. She's also passionate about guiding others to live better and longer through her company, Fitzness®. Fitz has appeared on national media outlets and has worked as a speaker and spokesperson for corporations like Disney® and Office Depot®. She has also inspired millions of kids to get active through her successful school running/walking program, The Morning Mile®. Fitz enjoys water sports, strength training, animals, hugs, sarcasm, and travel. She lives in Gainesville, Florida with her husband and two kids. Questions Fitz is asked: 4:53 Besides being a fitness professional, one of the things that you are most well-known for is race announcing. Can you tell us how you started and what exactly is involved? 7:48 You had a really full race schedule and were doing great. You're absolutely uber-fit, and then all of a sudden, after doing everything right, you were hit with a cancer diagnosis. Can you talk about what your life was like just before your diagnosis? Did you feel invincible? 8:43 You had just had a clear mammogram a couple months earlier before your cancer diagnosis. 10:04 Can you tell us how the cancer diagnosis, that first few weeks, how it affected you and your family? 11:21 You're known for being a positive person who encourages people all the time, and you had to deliver some pretty bad news. How was that? 12:49 You had a full race calendar, and after you made that video announcing your diagnosis you had to make some phone calls to the race directors that were expecting you to show up. What was that like? 14:47 As you were announcing the March 2019 LA marathon, your hair began to fall out during the race. Can you talk about that? 17:16 Obviously losing your hair has got to be difficult for anyone, but you chose specifically not to wear a wig and embrace your baldness. Can you talk about that? 18:54 How many races did you end up announcing during your treatment? And how difficult was it? 20:55 How did you have the confidence to call races? Anybody would have understood if you said, "Look, I'm just too sick. I'm going to take a pass." How did you know that it was going to be okay? 21:33 Clearly your own exercise routine was thrown way out of whack by cancer. How did your exercise change and how did you build back up? 24:46 Why don't you like pink ribbons? 26:23 Coming full circle, you were back announcing the 2020 LA Marathon. Can you explain what that was like? 27:52 Now that you are cured of cancer, your life has no doubt been completely changed with the cancellation of races due to the virus. How have you used this time instead? 29:50 Tell us what the title of your book is and when it comes out. 31:45 What's your advice on what to say to somebody who announces a diagnosis like yours? 33:28 What's your next race on the calendar? Questions I ask everyone: 33:52 If you could go back and talk to yourself when you started running, what advice would you give? 34:46 What is the greatest gift running has given you? 35:11 Where can listeners connect with you? Quotes by Fitz: "First of all, I whip them into a frenzy and then I yell, 'Go!' because we do not do boring races. And then I'm there at the finish line to welcome them home, and my intention is to make every single finisher feel like they won the damn thing, and if somebody goes home feeling disappointed, then I haven't done my job." "Part of my platform as a fitness expert has always been annual exams, self-exams, and personally I felt like, 'Gee whiz, if I ever have one cancer cell in my body, I want to know about it instantly so I could slaughter it.' I just felt no mercy on cancer." "Stubborn is my greatest asset, my greatest curse. There was nothing going to hold me back, and when I make a decision, God help the person or thing that gets in the way." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Fitzness.com My Noisy Cancer Comeback - pre-order signed copy My Noisy Cancer Comeback will be released in October on Amazon, Barnes & Noble, Audible, etc. MorningMile.com Fitzness@aol.com Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Book: My Noisy Cancer Comeback, available on presale at Fitzness.com Finding a cancerous lump in her breast seven weeks after a clean mammogram was terrifying. But fitness expert and race announcer Fitz Koehler refused to play the victim or allow cancer to steal her extraordinary career or time with family. In My Noisy Cancer Comeback, Fitz reveals the juicy and gory details of her 16-month battle, all while zigzagging across the United States. Enduring chemotherapy, radiation, and surgeries in the public eye wasn't easy. You'll laugh, cry, wince, and cheer as she chronicles the clash of an avalanche of side effects with 22 major race weekends. Her inspirational tale encompasses the terror of diagnosis, bald heads and black dresses, spectacular stages, parenting with cancer, perspective, and, most importantly, triumph. You'll walk away grittier, more optimistic, and inspired to conquer any obstacle. Follow Fitz on: Facebook Instagram YouTube We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Sep 16, 2020

It is the end of an elite era. The beautiful training center in Blowing Rock, NC that has been home to some of the best endurance athletes in the country is for sale. What does that mean for the elite athletes that live and work there? And what about the adult and teen running camps that ZAP has hosted for the past 18 years? Coach Claire talked to head coach and owner, Pete Rea to find out. Pete Rea, the Elite Athlete coach at ZAP Endurance Team USA, has an impressive resume. He has led 51 athletes to Olympic Trials since the facility's opening in 2002, and also coached the following: 42 Senior US teams 9 ZAP athletes to spots on Senior World Championship Teams including 6 to the US World XC team 4 USATF Club XC Team Championships ('06,'07,'09,'14) 1 US marathon champion (Tyler Pennel) 1 Olympian (Pardon Nghlovu - Zimbabwe 2016 Rio Games Marathon) Pete together with his wife, two-time Olympic trials qualifier Zika Rea, are coaches at the facility, host adult running camps during the summer and retreats all year. The facility has a state-of-the-art weight room, a bio-lab for physiological testing, and a 24-bed lodge. RunnersConnect has held fall running retreats at ZAP for years and it's always been a highlight of the season. Big changes are coming to ZAP, however, and Coach Claire talks to Pete to discover what's in store for the team and their beautiful 45-acre center. They also talk about the evolution of running since the '90s, what Pete sees as the future of running, and what's next for him and the athletes he coaches. Prior to ZAP, Pete served as a private coach to athletes of all ages and abilities in Atlanta, Georgia. He was also the distance events coach at The Walton School in Georgia. Pete was a distance running standout both as a prep athlete in Connecticut, at the University of Connecticut, and as a post-collegiate runner in the early 1990s. Pete has been a freelance writer for over 20 years for publications such as Running Times, Running Journal, and more than a dozen fitness publications around the US. Questions Pete is asked: 2:59 You've been the head coach at ZAP Endurance, formally ZAP Fitness, since the beginning in 2002. A lot has changed in the world and in the world of running since then. Can you talk about what those early years were like in the sport and at ZAP and how it's changed? 5:59 How has the environment at ZAP changed now versus in 2002? 6:57 You mentioned that the ZAP facility is for sale. That's a big part of why I wanted to have you on this show. Can you talk a little bit about that, what's going on and what the future's going to be like? 8:24 How does not having a training facility in the future, how does that change the group training model? Because they won't be getting up together. They won't be probably having their meals together as much anymore. 9:16 You mentioned that ZAP does group camps and group retreats, and that's actually where we first met. RunnersConnect always has a training camp at ZAP. So what is that going to look like in the future? 10:33 What has the year 2020 been like for the athletes that you coach at ZAP? 11:59 What about the athletes that you have that have been injured? Have they been really using this time to heal and take care of themselves and scale back? At least maybe that is a silver lining for some of the people? 12:35 You have led 51 athletes to the Olympic Trials with ZAP. What does it take for an athlete to reach that level? 14:52 How would you describe your coaching style? 16:42 Time on feet matters, but you can't go hard all the time, right? 17:17 Would you advise a recreational runner who's looking to move up to the marathon to do a lot of running at a controlled pace? 17:46 How much slower than marathon pace would you say is a good recovery or easy run pace? 22:49 What advice would you give the people listening about training without a goal race? How do you stay motivated? How do you add a little spice to it? How do you keep that carrot in front of you when there's no race? 24:39 Two of your athletes, Joe Stilin and Joanna Thompson, have recently moved to New York City, but they are still affiliated with ZAP. How will you work with them from a distance? 26:01 In 2019, the Swiss running company On became the official sponsor of ZAP. Can you talk about the change from Reebok to On? 27:19 What's On's answer to the Nike shoes? They've got some carbon fiber plates? 28:11 Any predictions for the London Marathon coming up? 29:13 What's next for your athletes? What are they training for? Quotes by Pete: "Athletes now are fully aware of the types of training others are doing both domestically and around the world, and that's helped athletes who at one point probably thought they were training hard and then realized they weren't." "We've got a couple athletes right now who are struggling with injury. The party line is, 'Well, if you were going to be hurt, if there's such a thing as a good time, it's now.'" "What he averaged over the long term was clearly one of his greatest strengths, not what he did over any given three weeks or even a month or six months." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: ZAP Endurance Elite Minds by Stan Beecham On Running Hansons Running SweatyBetty.com/RTTT for 20% off through Nov. 1 Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Pete on: ZAP Facebook ZAP Instagram ZAP Strava We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Sep 9, 2020

Jared Ward is getting ready to race. He is one of the few elite athletes that will enter the elite bubble to race the London Marathon on October 4th. Jared is an American marathoner who placed third in the 2016 US Olympic Trials and finished in sixth place at the Rio Olympics later that year. In 2019, he ran a personal best in Boston, finishing in 2:09, and then in Houston, at the half marathon in January of 2020, he was the first American man to cross the line in a PR of 1:01:36. With a condensed training build, Jared is now in full marathon mode and he talks to Coach Claire about how his training is going and what the 20-loop course in front of Buckingham Palace might be like for him. They also discuss pandemic-related changes to his and his family's life and how Jared stays inspired. Jared lives in Provo, Utah, and when he's not training for marathons for Saucony or chasing around his four little kids, he is a professor of statistics at Brigham Young University. He famously wrote his master's thesis on the best way to pace a marathon, and he was on a research team that set out to analyze the performance advantages of rival shoe company Nike's Vaporfly 4%. That research helped Saucony create the Endorphin Pro which Jared wore in Boston last year for his PR performance. If you want to race against Olympic Athlete Jared Ward, sign up for the Chaski Challenge marathon relay this Saturday, September 12th. It's a fun run for a good cause. Questions Jared is asked: 3:36 First of all, what a crazy year 2020 has been! Can you take us back to the beginning of the year, as you trained for the Olympic Trials in January and February, what you were imagining 2020 to look like for you? 5:34 What did you do with your training with no races in sight? 6:55 I watched an interview after the race with you and you could have easily dropped out of that race when you knew things were going pretty bad, and a lot of elites do that. They save their legs for another day, but you decided that you were going to finish the race, and I'd love to talk about what was going on in your head at that point. 12:50 Speaking of family, how are you handling four kids at home, home schooling, training, all of the craziness that we parents are going through right now? 14:20 Another interesting fact about you is that you take one day off of running each week because of your faith. Can you talk about this and how it affects your training? 17:05 Let's talk about London. You have announced that you are going to be one of the few elites running the London Marathon on October 4. Can you tell us how that came about? 19:55 Let's talk about the logistics of the London Marathon. It's just loops around the park, right? 20:05 Are they allowing spectators for the London Marathon? 20:55 You obviously had to get special permission for travel and all of that. What are the logistics of traveling as an American to Europe right now? 21:16 Do you know how big the field for the London Marathon is yet? 22:06 Any predictions for the London Marathon, or is it just too crazy to even try to predict? 22:51 I would imagine that this type of course (London Marathon) would actually really play to your strengths. You're a statistician, is that correct? And so you like the mathematical advantage of a 20-loop course? 24:14 On Saturday, September 12, you are headlining the men's elite virtual marathon relay called the Chaski Challenge, which is another virtual event put on by Tyler Andrews at Chaski Endurance. Can you talk about that and what it's all about? 26:38 So the Chaski Challenge is not a treadmill race? You can do this one outside? 28:23 What's next after London? 30:33 If racing can be done safely, then maybe it should be done, right? Questions I ask everyone: 31:27 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 32:31 What is the greatest gift that running has given you? 32:56 Where can listeners connect with you? Quotes by Jared: "I think it's important for kids to see that even when it's hard, it doesn't mean we have to quit. We don't have to give up." "I've come to appreciate now as a more seasoned marathoner that it's a lot more about getting in enough training to unlock lifetime fitness than it is about some perfect marathon training block that tees the race up perfectly." "The Chaski Challenge on September 12th is creating an opportunity in a running world with fewer opportunities now than there were a year ago." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Chaski Challenge Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Jared on: Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Sep 2, 2020

You Are Probably Hydrating Wrong: Sweat Expert, Andy Blow Are you over-hydrating during your runs? Under-hydrating? How can you even tell and what should you do about it? Sweat, dehydration, and cramping expert Andy Blow talks sodium, fluids, and performance with Coach Claire in this super informative episode. Andy has a degree in Sport and Exercise Science and was a regular podium finisher in elite short course triathlon racing in his younger days, but he learned about dehydration the hard way. Andy found that he suffered more than most racers in heat and humidity and at longer Ironman distances, frequently visiting the medical tent due to cramps and dehydration despite following common hydration protocols, and he ended with poor race results. Andy sorted out his hydration needs thanks to years of trial and error. Turns out, he's a very salty sweater. As proof that one size does not fit all when it comes to hydration, Andy loses nearly twice as much sodium per liter of sweat than does his head of operations, Jonny. Motivated by his struggles, Andy specialized in electrolyte replenishment and founded Precision Hydration with the help of respected heart surgeon, Dr. Raj Jutley, who introduced Andy to sweat testing and the huge variances in sweat and sodium losses among athletes. Precision Hydration produces hydration products, and offers unique sweat and sodium testing, as well as education on creating the right hydration plan to fit your individual needs. They have created personalized hydration plans for top level athletes and teams such as the English Premier League, International Rugby Union, the NFL, NBA, MLB, NHL, Formula 1 Motor racing, MotoGP, and IndyCar, as well as elite individuals from the worlds of cycling, running, triathlon, and firefighters and service personnel who are exposed to high levels of heat stress and sweating, helping them maintain performance in even the harshest of environments. As Precision Hydration progressed, they got exclusive access to patented sweat testing technology that requires no physical effort from the athlete. The technology has a long, credible history as a diagnostic test for Cystic Fibrosis and the test is simple, painless, and extremely accurate. They also developed their own range of effervescent electrolytes early on because existing products were simply not strong enough to meet most serious athletes' needs. The company working with We were now, built up such a wealth of data on how athletes sweat that they were able to build an algorithm-based questionnaire to deliver personalized hydration advice for athletes who couldn't make it to one of their test centers. Precision Hydration's mission is to give every athlete access to a personalized hydration strategy so that they have the best chance of achieving their goals. Disclosure: Precision Hydration is not a sponsor of our show and this interview is not an infomercial for their products. This is all about having an expert in the field help us understand our unique hydration needs. Questions Andy is asked: 4:31 You are a former elite triathlete that learned about hydration the hard way. I would love to hear some of your horror stories about how failing to hydrate properly affected your performances. 5:38 What were you doing wrong specifically with your hydration? 6:33 Can you give us a quick history lesson on the advice that athletes have been given about hydration? 8:33 Do you think it's true that being a little dehydrated is a lot better than being over hydrated? 9:39 How do you know that you are well hydrated and how do you get hydrated before you hit the starting line? 12:29 I was looking at the back of a thing of salt that I have and salt has about 600mg per quarter teaspoon of sodium in it, so can I just take my bottle of water and throw a little sodium in it and call it good? 13:55 Can you just tell us what we should drink? 17:17 How do we measure our own sweat rate and how do we measure our sodium losses? 22:01 Let's talk about cramps because I have a pretty high level Masters Athlete that I coach and he is very, very fast. He's a 2:27 marathoner, he's almost 50 years old, and he often suffers in cramps, and for the most part, it's at the end of the marathon, and he just powers through it. And we have not been able to figure it out. We think that it's a muscle issue, but he is a strong hard worker, and so it's really hard to figure out. Can you help explain the cramping issue? 27:36 Drink to thirst or drink to plan? 30:07 There's a pretty common myth that if you're 2% dehydrated, that's too much. Can you talk about that? 31:58 How does somebody come up with a hydration plan? Do we just go out and run and see when we fall off the cliff? What do you suggest? Obviously trial and error, but let's say I'm brand new to this whole thing. What advice would you give me? 34:35 Just like glycogen, we're not trying to replace everything we lost during the actual event. Is that correct? 36:20 After the race, what do we drink? Questions I ask everyone: 37:33 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 38:06 What is the greatest gift that running has given you? 38:15 Where can listeners connect with you? Quotes by Andy: "I've had some very, very depressing long walks along highways by the side of the road at the end of an Ironman triathlon feeling like absolute garbage because of the problems I had with hydration." "Anyone who's operating in a warm-to-hot environment who's going for more than 90 minutes to two hours or doing lots of hard sessions on back-to-back days in that warm environment, they're the people who benefit from really understanding their individual hydration needs a lot closer, and that requires a bit of investigation." "I quite often think that cramps that happen late on in endurance activities have a component that's related to electrolyte imbalance." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Precision Hydration hello@precisionhydration.com How To Measure Your Sweat Rate Cramps How To Start an Event Well Hydrated How Much Dehydration Can You Tolerate? How To Tell if You May be a Salty Sweater Discount code for precisionhydration.com for 15% off your first order: RUNTOTHETOP Free: Book a 1:1 video chat with a Precision Hydration team member to answer your hydration-related questions! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Andy on: Facebook Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Aug 28, 2020

In this week's episode, Coach Michael talks about the changes on our podcast shows, Coach Dylan's strength training sessions, the new live coach chats on YouTube and our upcoming RC mobile app. Tune in now!

Aug 27, 2020

In this week's Up-Tempo Talks episode, Coach Ruairi talks about the new 5k world record at Monaco Diamond League, FKT (Fastest Known Time) phenomenon among trail runners, and a showdown on the 1500m Irish National Championships. Listen now!

Aug 26, 2020

Dr. Tom Lawton Ran 22 Miles in a Mask To Prove A Point Does wearing a mask really impair your oxygen levels as some people claim? Recent internet sensation Dr. Tom Lawton went to extremes to find out. After a prolonged period of not running, he ran 22 miles in a homemade triple-layer mask, testing his oxygen levels along the way. His goal was twofold: to prove it's safe to wear a mask while walking about and to raise money for charity. In this episode, Coach Claire delves into the details of Tom's mask experiment, finds out if he thinks runners should wear masks, what his experience as a critical care doctor has been like in the UK with the coronavirus, and also what he thought about recent controversial RTTT guest Matthew Hammersmith who has been putting on in-person races during the pandemic. Spoiler alert: Tom is not fully for or against what Matt is doing. Check out his opinion and see if you agree. Tom Lawton is an intensive care doctor with the Bradford Royal Infirmary in Yorkshire, England, a healthcare researcher, and triathlete. After being fat and wheezy through childhood, he took up rowing at his university, and hated running with a passion. Unable to run more than about a quarter of a mile without knee pain and a loud "slap" accompanying each foot strike, he foolishly ran (well, mostly walked while sobbing in pain) the London Marathon to raise money for charity. He then vowed never to run again. A decade later and unfit once more, a drunken wedding bet saw Tom enter the first Ironman Wales. He started running under protest and arrived at the race having managed training runs of no longer than 10 miles. Undeterred, he excitedly scarfed down everything he'd picked up from the expo during the bike section. Alas, at least one of those things did not agree with him and he spent most of the run being sick. Nevertheless, he still somehow managed to beat his London Marathon time, which prompted him to pick up triathlon training for real. Since then, Tom has continued to improve and has finished each of his last six iron-distance races in under 10 hours. However, the pandemic has put a stop to all that and he has been unable to train much since January due to a combination of work and the stress of caring for sick patients. Tom desperately wants to get back to training, so he wants everyone to do whatever they can to keep this virus under control, and he has become a keen mask advocate. In order to prove they were safe to wear around the shops, he pushed a bit more oxygen through one by running to the ICU and back, and has spent the last few weeks exposed to the Internet's underbelly in the aftermath with his aforementioned 22-mile run. Questions Tom is asked: 5:03 You are a critical care doctor in the UK who has recently gotten quite a bit of attention for running 22 miles wearing a triple layer mask to prove that wearing a mask does not cause a drop in oxygen levels. Before we get into that story, can you tell me a bit about what life is like with the pandemic where you are? 6:56 Can you talk a little bit about what the hospital you were working at was like in April with all the cases coming in? 8:20 Was your hospital overwhelmed with COVID patients? 8:50 In the United States, a big part of the decision to wear a mask or not seems to be a very political one. We Americans prize our freedom and individualism and some people just don't like being told what to do, so they don't want to wear a mask. Are you seeing that in the UK as well, that kind of attitude? 10:54 Let's have you tell the story of the run that got shared around the world. How did you set it up and what's the story? 14:47 Tell me about the mask you were wearing on your run? 15:49 How did you measure your oxygen levels on the run? 17:02 What kind of feedback are you getting from people? Are people saying that, "Well, you're an athlete. Of course your oxygen levels are going to be great," or "I have asthma. This isn't going to work for me." Did people say that you're some kind of exception? Have you gotten any feedback like that? 18:49 You ran to work in a mask, and then presumably you wore a mask all day at work, and then you turned around and wore a mask and ran home. Is that right? 19:43 What you said before is you ran in a mask just to show that you could do it, but I'm gathering that you wouldn't recommend it and it probably wasn't great for performance. Is that correct? 22:05 I certainly know a lot of athletes who do live in big cities and run on crowded paths and they wear the neck gaiter or the buff because it's easy to pull up and down. And you mentioned that Duke University study that came out, and it said that the buffs are actually worse than no mask at all because they break up the droplets and make them easier to spread. I'd love to get your thoughts on that. 25:01 A lot of people say, "Well, hey, if I'm healthy enough to go running or I'm healthy enough to go run a race, then I probably don't have corona." What do you say to people who say that? 26:06 We recently had a race director on this show and he was putting on smaller races, 200-to-300 people at the events, and with very minimal pre-race, post-race contact, but still, in a race, and there's pictures of these races that you're not six feet apart, you're passing people, there's crowds at the starts, so what do you say about holding races during the pandemic? 28:17 Part of the race director's argument was there's a mental health risk of not going out and seeing other people, and that's hard to deny as well. People are kind of going a little stir crazy, but also some serious mental issues are happening because we are all stuck inside. Are you seeing that as well? 30:03 And on a personal note, how is your training going? Questions I ask everyone: 31:37 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 32:10 What is the greatest gift that running has given you? 32;59 Where can listeners connect with you? Quotes by Tom: "There have been a lot of people, especially with this mask-run context, they need to complain and say they don't want to wear masks, and various forms of abuse. And a lot of them are American, but I've had Canadian abuse, I've had French abuse, I've had UK abuse, so it's not just an American thing." "The purpose of doing this wasn't to show that you should run in masks. It was to show that you could walk around the shops quietly in one, and the running was just to make it kind of more extreme and make it really obvious that if anything was going to make my oxygen levels drop, then running for 22 miles should have made it happen, and it didn't." "This disease is about people thinking of others. Most of us involved in running are relatively young, we're fit, we're healthy. We are not going to die from coronavirus even if we catch it, but we could spread it to friends, to family, to people we don't know who are more at risk, and those are the people we've got to really think about." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: USA Today Article abc News Article Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Tom on: Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Aug 25, 2020

Why you need to do cool down exercises after a workout? How to properly cool down after running or racing? Coach Hayley explains in today's episode.

Aug 24, 2020

How to stay speedy and healthy when running in your 50s, 60s, and 70s? Can older runners do speed work without ending up injured? Coach Claire shares tips to help master runners increase speed and avoid injury in today's podcast.

Aug 21, 2020

In this week's episode, Coach Michael talks about the feedback we received on our daily podcasts and asks your suggestions about our plan of making a slight change with the podcast format.

Aug 20, 2020

Why do a lot of runners wear racing flats during workouts? Why some runners follow a 7 day training cycle vs a 10 day training cycle? Why do runners incorporate squats and deadlifts in their training - What are its benefits? Find out in today's podcast from Coaches Ruairi and Dylan.

Aug 19, 2020

Are You Tough Enough to Race the World's Harshest Deserts? Samantha Fanshawe Imagine running 250km (about 155) miles in 6 stages across the most inhospitable deserts in the world while carrying everything you need for the entire race on your back. Whether you think that sounds incredible or miserable, you'll probably agree the idea is fascinating. Samantha Fanshawe, president of the 4 Deserts Race Series at RacingThePlanet, manages ultra stage races all over the world in some of the harshest conditions from the Atacama Desert in Chile to the Gobi Desert in Mongolia to the Namib Desert in Africa to the coldest desert in the world, Antarctica. Sam tells Coach Claire what it's like to race these events, what you need to do to train and prepare, and who should (and should not) sign up for an event like this. It's a fascinating dive into the world of some of the toughest races on the planet, and you can enjoy it from the comfort of home! Sam has always been a citizen of the planet. She is a Brit, born in Peru and schooled in Pakistan for a few of her early years. She graduated from the University of Leeds with a joint honors degree in Maths and Biology, then went off to explore parts of the world such as Sydney, Australia, before returning to the United Kingdom to work in business development of corporate clients in the recruitment industry. After a couple of years, her company transferred her to Singapore, followed by stints in Penang, Malaysia and Hong Kong. Sam has mastered the art of dragon boat racing, competing in the Dragon Boat World Championships. She also plays squash, hikes, rides horses, and mountain bikes. She fell in love with running while living in Asia, starting with half marathons before running the Singapore Marathon, sprint triathlons, adventure races, and ultimately ultramarathons including the Hong Kong Oxfam Trailwalker, the Gobi March, Vibram HK 100, and Mongolia Sunrise to Sunset. In 2005, Sam volunteered at the hottest race on record, the Gobi March, a seven-day, 250km footrace. She fell in love with the spirit of RacingThePlanet and became a staff member, and has since worked over 20 RacingThePlanet/4 Desert events. Questions Samantha is asked: 5:18 You have a very interesting background, living all over the world. How did you first get involved with RacingThePlanet? 6:23 Can you describe what these events are like? I'd love to hear what they are and what kind of people sign up for them? 9:12 How many people actually really run every single day and how many people do more of a walk/hiking? 9:46 The participants pretty much have to bring everything as far as food. They don't have to bring a tent I understand, but pretty much everything else? 11:02 How has the pandemic affected RacingThePlanet? 12:47 Let's talk about training for the race. Let's fast forward to 2021 when everything is perfectly healthy. How would you recommend training for something like this? Is it similar to marathon training? 14:05 Training for the race with a backpack is super important, right? 15:01 I imagine you have a lot of repeat athletes who do this over and over again, but I would love to hear about the first timers. What challenges do the first-time racers tend to face? 16:44 What kind of food do people eat on something like this? I imagine it would be different if you're running or walking because you can chew a lot better when you are walking, but what kind of foods are most people bringing in their backpack every day? 19:23 You've got all of your food for all six stages in your backpack the whole time. Is that what you're saying? No one takes it for you to the next stage. 19:43 I imagine not everybody makes it to the finish line. What are the reasons that you see that most people have to stop the race? 21:52 What kind of people should NOT sign up for a race like this? 23:03 I bet you have a whole collection of amazing stories from races as epic as this. Can you share a few of the more memorable stories of things that have happened in some of these races? 25:19 I noticed that registration for Antarctica is by invite only. Can you explain? 26:57 I imagine you're not dealing with heat in Antarctica, but there's probably some other challenges like dealing with the cold and maybe frostbite. What are the other challenges in Antarctica? 27:56 How many times have you gone to Antarctica now? 28:29 What is the future for RacingThePlanet? Is there anything new in the works? Questions I ask everyone: 30:09 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 31:11 What is the greatest gift that running has given you? 32:35 Where can listeners connect with you? Quotes by Samantha: "The whole ethos of the race was not only to take people to amazing places and to achieve things that maybe they didn't think was possible like covering 250km on foot across a desert, but also to make people realize that you can survive for seven days in a desert without the internet, without your phone, without a comfortable bed, without a shower, and just with everything you can carry on your back." "Our goal is to encourage people to finish, but within the cutoff times and safely and when they're in the right position to do so." "When you think you're done, you think what you're going through is nothing compared to what some other people are going through, not just in the race, but in life as well." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: RacingThePlanet info@racingtheplanet.com Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Samantha on: Facebook - RacingThePlanet Instagram - RacingThePlanet LinkedIn - RacingThePlanet Twitter - RacingThePlanet YouTube - RacingThePlanet We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Aug 18, 2020

In today's episode, Coach Hayley talks about electrolyte drinks and guidelines for electrolyte replacement. Listen now to find out when do you need electrolytes and when plain water is fine.

Aug 17, 2020

Should you accumulate a lot of mileage at an easy pace in training? Or should you try to reach race-specific speeds frequently? Is it necessary to do all of your runs faster if you want to get faster? In today's episode, Coach Claire look at one study that addresses this topic of training intensity problem.

Aug 14, 2020

In today's episode, Coach Michael talks about his experience as a high school runner and college athlete, and why is it worth to consider college sports from an athlete's perspective.

Aug 13, 2020

Coach Dylan and Coach Ruairi welcome you back to another episode on running headlines where we cover the latest events and actions that happened in the running world during the past week or so. Listen now!

Aug 12, 2020

Battling Depression with Running Shoes and a Dog: Nita Sweeney A major depressive episode turned Nita Sweeney from the law to writing. She is now an award-winning author who shares what she's learned in her autobiographical Amazon best seller Depression Hates a Moving Target: How Running with My Dog Brought Me Back from the Brink. Running, and more specifically, running with her dog helped change Nina's life and her mental health, and she talks with Coach Claire about how running can be an effective tool for managing mental health issues, the challenges and limitations of running, the importance of community, even a virtual one, for keeping your spirits and your training up, and for all you new pandemic puppy owners, she shares tips on how to run with your new friend. Nita has been plying her writing trade for over 25 years, and her work has been featured in health.com, healthline.com, livestrong.com, Fupping.com, PsychCentral.com, bpHope.com, Bustle.com, NextAvenue.com, UpJourney.com, Medium.com, Pawstruck.com, Thrive Global, WGRN, Sweatpants & Coffee, Authority Magazine, Intergenerational Inspiration, 2014 and Beyond, and Pretty Progressive, and in bp Magazine and Epoch Times, on the Word Carver, Running Dad, My Brain on Endorphins, and Diz Runs podcasts, and was nominated for the Ohio Arts Council Governor's Award. Her articles, essays, and poems have appeared in Buddhist America, Dog World, Dog Fancy, Writer's Journal, Country Living, Pitkin Review, Spring Street, The Taos News, WNBA-SF blog, Pencil Storm, The Writing Cooperative, It's Not Your Journey, Wide Open Writing, and other newspapers and newsletters. She writes the blog, Bum Glue and publishes the monthly email, Write Now Columbus. Her poem "Memorial" won the Dublin Arts Council's Poet's Choice Award and an early draft of her memoir, Depression Hates a Moving Target: How Running with My Dog Brought Me Back from the Brink, (previously titled Twenty-Six Point Freaking Two) was short-listed for the William Faulkner - William Wisdom Creative Writing Competition Award. The book was awarded a Maxwell Medal in the Human Animal Bond category of the Dog Writers Association of America writing competition. It is a #1 Amazon Bestseller in the "mood disorders," "bipolar disorder," and "running & jogging" categories. The book was selected by Ohioana Library to be included in the 2020 Ohioana Festival. Nita also coauthored the popular writing journal, You Should Be Writing: A Journal of Inspiration and Instruction to Keep Your Pen Moving, with Brenda Knight (Women of the Beat Generation.) Nita earned a journalism degree from The E.W. Scripps School of Journalism at Ohio University, a law degree from The Ohio State University, and a Master of Fine Arts degree in Creative Writing from Goddard College. She serves on the board of the Women's National Book Association of San Francisco. For ten years, she studied with and assisted best-selling author Natalie Goldberg (Writing Down the Bones) at week-long writing workshops teaching the "rules of writing practice" and leading participants in sitting and walking meditation. Goldberg authorized Nita to teach "writing practice" and Nita has taught for nearly twenty years. When she's not writing and teaching, Nita runs. She has completed three full marathons, 27 half marathons (in eighteen states), and more than 80 shorter races. Nita lives in central Ohio with her husband and biggest fan, Ed, and her yellow Labrador running partner, Scarlet (aka #ninetyninepercentgooddog). Questions Nita is asked: 2:41 Let's start with your running journey. How did you begin to run regularly? 5:03 Your running journey is also connected to your mental health journey. Can you talk a little bit about that? 7:46 What was it like finding a running community? 10:14 How specifically has running helped your mental health? 11:49 I think it's pretty well known that everybody who gets a running habit going, you feel good, at least when you stop running. Sometimes when you actually are running it doesn't always feel good, but most of the time we feel good after we run, but there is a limit to that. You can only run so many miles in a day. You can't always rely on exercise for all of your mental health issues. Where do you kind of draw the line and say, "Yes, running is a tool but I need some extra help?" 14:16 Sometimes you need actual therapy beyond running; don't you agree? 15:41 I would also like to talk about you running with your dog, Scarlet. A lot of runners have dogs, and dogs help us get moving and get active, but you decided to write a book about that. Can you talk a little bit about that? 19:03 What other tips do you have for someone who just got their pandemic puppy and want to start running with the dog? 20:59 I know a lot of people who run with dogs who will maybe do their warmup with the dog and then circle back home and drop the dog off and then do a longer run. Is that something that you've had to do? In marathon training, you can't take your dog for 20 miles or something like that. 23:21 I would imagine if you're doing any kind of speed work or some kind of session where you need to do that, that must be a challenge with a dog? 24:21 Many runners have, like you, found running later in life. How has your running changed as you age? 16:13 With your running and the pandemic, all the races have been canceled for the most part, a lot of us are left without goals. Are you still running and training without that goal and deadline? 28:44 I've started to see these socially distant races come up, and it just makes me wonder, is everybody going to wear masks when they run, which is obviously hard, and how do you stay six feet apart, what if you want to pass somebody? Have you looked into any of that, like how they're going to do that? 31:49 I would love to hear more about when you are depressed or going through a mental health episode, you know that running makes you feel better, you know that calling a friend makes you feel better, you know that intellectually, but because you're depressed and not feeling good, you don't feel like doing those things. So how do you start moving when you don't want to move? How do you reach out when you don't want to reach out? Any tips? 35:37 Let's say I'm a brand new runner and I want to find community. Where would you suggest me going? Questions I ask everyone: 38:09 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 38:55 What is the greatest gift that running has given you? 39:42 Where can listeners connect with you? Quotes by Nita: "I had to find something that suited me in a way, not just physically, but mentally and emotionally, and running did that." "I really think that it's kind of ironic that I ended up writing a book about running. I couldn't have done that without the focus and endurance that I had from marathon training." "Having gone through an injury, coming out the other side, realizing that it's going to be okay, that's been one of the great things of having done anything, but especially running for a long time, seeing those patterns." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: NitaSweeney.com Depression Hates a Moving Target John Bingham "The Penguin" books Marathoner in Training Dash for Donation Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Nita on: nita@nitasweeney.com Twitter Facebook We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Aug 11, 2020

In today's podcast, Coach Hayley talks about some training tweaks that master runners can make to optimize their running performance and their health going forward. Tune in now!

Aug 10, 2020

What is running biomechanics? How improving your mechanics can help improve your running performance and reduce susceptibility to injury? Find out in today's podcast from Coach Claire.

Aug 7, 2020

What the running community thinks about participating in 2020 races such as London Marathon? In today's episode, Coach Michael talks about the email responses he received on this topic and the reasons runners gave on why they want to run or not to run a race.

Aug 6, 2020

In this episode, Coach Dylan interviews Coach Ruairi about his latest race experience and then both talk about their race plans during this pandemic. Listen now!

Aug 5, 2020

'Rona Racing: Why Matthew Hammersmith Is Still Holding Races This episode is sure to spark controversy. Despite the coronavirus, some small races are still happening, including the "Carolina 'Rona Reaper" in Greenville, South Carolina. Some runners are relieved to be racing again; others are angry and think holding races right now is irresponsible. Race director for the event, Matthew Hammersmith, answers Coach Claire's questions on how events like this are even legal and possible, addresses the risks participants take when they sign up for a race, and talks about what his organization is doing to minimize those risks. Listen in and see if you would be willing to risk racing in person during the pandemic. Matt Hammersmith founded Upstate Ultras in 2014 and serves as the race director. He's a lifelong runner who kicked off his career by hosting a running series (now known as the Knock on Wood Ultra Festival) as a way of meeting runners. He describes the event as "poorly organized" and "chaos," but the results were "utterly fantastic" and he has since dedicated his career to coaching athletes and hosting races of all distances and surfaces. Matt was born in Ohio, raised in Indiana, and found his long distance running path while competing at Eastern Michigan University. He started running at age 14 and is still going. Matt's personal bests range from running the 400 in 51.6, the mile in 4:08.17, the marathon in 2:31, and 100 miles in 17:48. Matt coaches about 40+ youth athletes every year and about 40+ adult runners throughout the country. His organization has over 20 events on the calendar including kids' races (always free), trail races, 5K beer races, some gimmick fun races, and of course some epic mountain ultra races! His events are cost effective and always have a charity component. He is very proud of some of the big impacts his events have had over the years. Matt has always been impressed by those who want to improve personal fitness and overall well being through physical fitness and nutritional awareness. An overall athlete and fitness guru, Matt's competed at the local, state, and national level in sports like cross country, track and field, wrestling, football, and basketball. His passion and intensity is summed up quite perfectly here: "I have seen the outer limits of the human body and there is no better feeling when your body, mind, heart, and soul are connecting on every cylinder and you transform your image into something that you have always wanted." Matt's motivation comes from wanting to offer opportunity and challenge. He enjoys watching overwhelming accomplishments, especially since he knows from experience that most will fail in a spectacular fashion. But ultra/trail running is ultimately not about the finish line; it's about the growth through the struggle, which should be good enough for anyone. Questions Matthew is asked: 3:03 On your bio on the Without Limits website, it says you are a life-long runner and fitness guru. Can you tell us a little bit about how you fell in love with running and eventually became a coach? 4:27 How was your progression from going from running 2 miles to running a 50K or 100 miles? Did you really just get an invitation for a 50K and you were like, "Sure, why not?" 5:18 How did you start getting into race directing? 6:31 Can you talk about some of the events that you organize? 7:35 With the pandemic, most running races around the world have been canceled and runners and race directors have had to make massive changes, and I wanted to talk to you about that. You decided to go ahead with your "Carolina Reaper," which this year was called the "Carolina Rona Reaper." Can you talk about the decision to go ahead and what safety measures you had in place? 9:31 I would love to get into the details of the safety measures you have in place. So for the Rona Reaper race, how did you actually do it? What do the safety measures actually look like? 11:06 Were runners wearing masks during the race? 12: 01 What's your advice if somebody did want to sign up for one of these races? How do you pass somebody at a socially safe distance? 13:01 It's my understanding that the governor of SC issued an executive order prohibiting large groups, but it's up to local law enforcement officials to enforce that if they choose. How did you address this issue? Did you work with local law enforcement while organizing your event? 14:13 How do you address those who might be critical to hosting events like this during the pandemic, especially as cases are rising? 15:23 What about the next races coming up? Any particular challenges with those? 16:24 I've seen a lot of thumbs up for what you're doing. What are some of the people who have attended your events or wanted to attend your events, what kind of reaction are you getting from them? 17:12 I would imagine if you were positive for COVID, it would be pretty hard to run a 30-mile or a 30-hour race? 17:57 What do you think is the future for racing in general? All of the majors have been canceled, the major marathons, with the exception of London. Probably by the time this airs, London will finally kick the bucket. What do you see as the future of racing? 21:39 Are there any silver linings or things that you have learned from this whole experience that you think will help you put on better races in the future? 26:03 I'd love to talk a little bit more about virtual races. Obviously, for a lot of people, that is the only option, and it's harder obviously mentally to train for a virtual race. It's not the same dopamine rush as it is having a real in-person event. How would you as a coach coach somebody who is training for a virtual event, or somebody who is just not on board with virtual but needs that carrot? 29:16 How do you feel about virtual racing? With technology there are a few things happening that some companies are doing to make it a little more interactive and make it feel like you're racing somebody else. Have you seen any of these new technologies? 32:13 What is up next for you and Upstate Ultras? Questions I ask everyone: 33:22 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 34:06 What is the greatest gift that running has given you? 35:34 Where can listeners connect with you? Quotes by Matthew: "Once I knew I wanted to start coaching and I wanted to meet some runners, I'm like, 'Well, you know what? The best way to meet runners is to put on a race.'" "Everything in life has a risk. We did everything that we possibly could to minimize the amount of risk that I thought was basically attainable for us as a race organization, but you're going to have risk whether it's endurance running or walking down the street or driving your car to Target. There's always a risk." "We just focused on what can we do for the community right now, and putting on a virtual race is a great way." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: UpstateUltra@gmail.com Without Limits Go-Green Events Upstate Ultra Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Matthew on: Facebook - Without Limits Facebook - SCUMRunner Instagram - Upstate Ultra We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Aug 4, 2020

In today's podcast, Coach Hayley gives her top five tips to prevent injury that she mastered over 20 years of running. Tune in now to find out what mistakes she made along the way so that you don't make the same ones again!

Aug 3, 2020

What is balance training? What is the science behind it? Is it worth doing balance and proprioception exercises as a runner? How improving your balance can help prevent injuries? Find out in today's podcast from Coach Claire.

Jul 31, 2020

In this week's episode, Coach Michael talks about the new venture of our RC founder Jeff and how this company helps runners during this pandemic time. He then shares inspiring stories of one of our RC athlete - Sabina Havkins.

Jul 30, 2020

Coach Dylan and Coach Ruairi do a recap on some running related news that has happened during the last one to two weeks in today's podcast. Listen now!

Jul 29, 2020

At 79, Dr. Betty Holston Smith is Fitter Than You Are AT 79, Dr. Betty Holston Smith has the fitness level of your average 30-year old and looks at least 20 years younger than she is! How did the former 200-pound couch potato and cigarette smoker transition to a vegan 50 years ago when hardly anyone even knew the word vegan and become a highly fit ultra-marathon runner? Dr. Betty shares with Coach Claire her nature's wisdom philosophy she's developed and lived by over the last 50 years, how she eats and trains, and her lack of need for much sleep or recovery time despite running 60 to 100 miles per week. Her overall health proves the benefits of strict vegan diets and highly fit lifestyles; the bottom line is that you do not need meat and junk food to stay healthy and fit. Dr. Betty's top rankings in the national ultra-running community continues even as she ages. At ages 76 and 78, she set and later broke official USA-TF ultra-marathon national age group records for the 48-hour and 6-day ultra-marathon races. She is in the USA-Track and Field permanent record books. Currently, at age 79, she continues her national ranking by the ultra-running community (91.46% age group ranked and 49.06% overall ranked). This strict plant eater has been a top-ranked ultra-marathon runner since she began running ultra-marathons in 2007. She took to running ultras after she completed 85 marathons run throughout the USA and on all seven Continents (a marathon on six including Antarctica), and a half marathon on the Great Wall of China. Now she trains for and uses marathons to train for ultras! She has completed 30 ultras run in: Boston, San Francisco, Rhode Island, Vermont, Florida, Maryland, Virginia, Arizona, and Pennsylvania. She is the founder and coach of the "Abandon Your Limits" land and deep-water running programs. Dr. Betty is currently running virtual races due to the pandemic and will continue to do so until the pandemic is controlled. She recently used a fitness age calculator developed by the Norwegian University of Science and Technology. The expected fitness level for her age of 79.6 is 26 VO2. According to the calculator, her fitness age is 45 VO2 and she has the fitness level of an average 30-year old. The free calculator is available at: https://www.worldfitnesslevel.org/#/ Prepare to be amazed and inspired by the one and only, Dr Betty Holston Smith! Questions Dr Betty is asked: 2:35 You are a 79 year old plant-based ultra runner and I suspect that you are healthier and fitter than most people listening to this show! Can you talk about how you first started running and how you came to adopt a plant-based lifestyle? 12:12 How do you take your ego away from the finish line in a race? 12:27 You've talked about your life being structured around "Nature's Wisdom." What does that mean for you? 23:24 You've said that you're just a normal person that does a whole lot of good things. Well, I don't know. Four hours of sleep doesn't sound too normal. You said that you don't need any recovery and you can still run 100 miles a week at almost 80 years old? 25:00 Have you ever been injured? 32:37 What foods do you eat every day? Questions I ask everyone: 40:39 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 42:06 What is the greatest gift that running has given you? 46:06 Where can listeners connect with you? Quotes by Dr Betty: "I don't know how many marathons, I've lost track, but I do know at some point I was at 85 marathons, and I have run marathons on each of the seven continents." "My running is passion. My running is perseverance. Those two things are great for all of life, not just running." "I bring all of my food to all of my races. I also have a log with the food items across the top, and across the left side going down, I keep track of when I'm eating what. Once I'm into a six-day race and it's day three, I'm not going to remember when I drank the last water." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Vivobarefoot Shoes Clif 90% Organic Lemon Lime Powder Lifestyle by Nature book Danny Dreyer, Chi Running Founder - Runt To The Top Interview Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Dr Betty on: drbettys@aol.com We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jul 28, 2020

In today's episode, Coach Hayley shares tips on how to train for the half marathon and how you can improve your running performance for that distance. Tune in now!

Jul 27, 2020

What causes runner's knee? How common it is among athletes? What are its symptoms? How to treat and prevent runner's knee? Coach Claire explains in this episode.

Jul 24, 2020

In this week, Coach Michael talks about one of our athletes - Sabina Havkins. Find out why she is such an inspiration among our running community and the unique advice she gives to fellow runners.

Jul 23, 2020

Having trouble finding motivation to workout? Worried about your fitness? Not able to set running goals ? What can you do now to remain focused on your plans? In this episode, Coach Dylan talks about how to stay motivated and get going during this challenging times. Listen now!

Jul 22, 2020

Michael Hammond and Jeff Gaudette: How New Virtual Tools Will Transform Your Running and Racing Some big changes have been happening this year at RunnersConnect. You may or may not have noticed that company founder Jeff Gaudette has been a little quieter than usual while working on a mystery project and Michael Hammond has stepped up as CEO. Coach Claire interviews them both to find out what's been going on and what RunnersConnect members can expect to see going forward. First, Head Coach Michael Hammond tells us who he is, what big changes were happening in RunnersConnect heading into 2020, and how the company has pivoted in response to the pandemic. How does an online coaching platform focused on training runners for races stay relevant during these unprecedented times when essentially every race for the year has been canceled? Next, Jeff Gaudette discusses his exciting new company he's been working on behind the scenes to help you stay motivated and at your running best during this new norm of virtual racing. He's come up with a great new way to make individual racing fair, fun, and more engaging. There's definitely a lot to look forward to! Jeff Gaudette is an elite marathoner who founded RunnersConnect in 2011 as a better way to coach his personal clients. He was a two-time Division-I All-American in Cross Country at Brown University and competed professionally for four years afterwards. He has competed internationally in numerous marathons with a personal best of 2:22:02, and has recorded Olympic Trials qualifying times in the marathon and 10,000 meters. Jeff's coaching career started in 2004 when he was a member of the Hansons-Brooks professional team. He's had success at all levels of coaching; high school, college, local elite, and everyday runners. Under his tutelage, hundreds of runners have finished their first marathon and he's helped countless runners qualify for Boston. Jeff has been featured in Running Times magazine, Endurance Magazine, as well as numerous local magazine fitness columns. Michael Hammond is the Head Coach and newly appointed CEO of RunnersConnect. He competed in cross country and track while at Virginia Tech, earning two ACC titles and four NCAA All-American honors. His individual efforts led his team to four ACC team championships: one in cross country, two in indoor track, and one in outdoor track. Post-collegiately, Michael has competed formerly as a member of Furman Elite in Greenville, South Carolina and currently as an independent athlete. He now trains at his alma mater while also serving as a volunteer assistant with the team. Michael's passion for helping athletes succeed began while counseling high school runners at cross country camps. Since then he has coached several local athletes of various ability levels while continuing to gain experience at the college level. You can catch him every Friday on the Team Update segments of the Run To The Top podcast. Questions Michael and Jeff are asked: 2:35 2020 has been a historic year, to say the least, with everything that is going on in the world. Big changes were going on in Runners Connect before the pandemic hit and we expected an exciting year, but obviously nothing like this could have been predicted. If we can rewind to December 2019, what was your vision for Runners Connect in 2020? 6:24 Most of our listeners do know what RunnersConnect offers, but for those who don't, could you just give just a quick elevator speech of exactly if you go to RunnersConnect, what are you looking at? What would you get if you go to RunnersConnect? 8:31 Let's get into all the races being canceled. Traditionally, RunnersConnect has always been race-oriented, meaning that most of our athletes sign up with a particular race in mind, so obviously RunnersConnect had to make some changes. What were the changes that RunnersConnect made? 13:45 Speaking of getting fitter and stronger, you have been doing something a little special with strength training. Do you want to talk about what you've been doing pretty much since the pandemic started to help people get strong? 22:00 You mentioned that you and Jeff came up with this idea for live sessions, so we're going to hear from him at the end of our conversation, but I would love to talk about Jeff while he's not here for a second. We at RunnersConnect never really made a big splash or a big announcement about where is Jeff and who is this guy Michael? So I'm going to give the ball to you and talk about that. What on earth has happened to Jeff Gaudette and who are you, Michael? 28:57 We've got some great things coming up for our RC members, and I will ask Jeff when he comes on about some of those exciting new features, but before we wrap up with you, Michael, what do you see happening in the future of RunnersConnect? I know it's hard to see so far with nobody knows when this pandemic's going to end, but anything you'd like to share about how we're moving forward? 40:18 Jeff, can you talk about your new company Fitually, how it started and why it's so special? Questions I ask everyone: 33:39 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 35:16 What is the greatest gift that running has given you? 37:49 Where can listeners connect with you? Quotes by Michael and Jeff: "We want to provide every single resource we possibly can to give you what you need to run your best." "So much of RunnersConnect in the past has always been like a utility. You want to run 'X' time or finish 'X' race or run 'X' distance, you come to us; we help you achieve that. Bam. That's it. Whereas there's so much more to it than that. People desire so much more to it than that. So I think that's been a huge learning point to me in doing live sessions." "We're definitely going to do everything we can to improve the running lives and just the lives in general from a holistic standpoint of everyone who's one of our athletes or one of our listeners." "I started to think, is there a way that we can make virtual events better? Is there a way we can bring some of the elements that make in-person races exciting to a virtual event?" Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: email Michael RunnersConnect Fitually Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Michael on: Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jul 21, 2020

Why we need strong calves? How strong your calves are? How to strengthen your calf muscles? Coach Hayley explains in this week's ExtraKick episode. Listen now!

Jul 20, 2020

What are the common misconceptions about base training and how they came about? How to take a more modern approach when you structure your base training phase? Find out in today's episode from Coach Hayley.

Jul 17, 2020

In this week's Team RC Update, Coach Michael talks about the current situation related to the major marathon events and what we can do to move forward with our race plans. Listen now!

Jul 16, 2020

In this second part of "Why do Runners Do That" series, Coach Ruairi and Coach Dylan answer three more questions that are commonly asked related to running. Tune in now!

Jul 15, 2020

Wendy Wood - Habits to Automatically Improve Your Running Is running a habit for you? If yes, do you believe your running is a conscious choice? If no, how long would it take you to form a running habit? (Hint: A lot longer than you probably think.) What are habits anyway, and how can they benefit you as a runner? Psychologist Wendy Wood literally wrote the book on habits, appropriately called Good Habits, Bad Habits , and she shares with Coach Claire some of the knowledge she's gained during her 30-plus years of researching habit-related behavior. She discusses how habits form and how they overcome your intentions, how you can create friction to make your bad habits less attractive, and how good habits can pave the way to expanding your goals and increasing your creativity. Wendy is Provost Professor of Psychology and Business at the University of Southern California, where she also served as Vice Dean of Social Sciences. A 2008 Radcliffe Institute Fellow, and 2018 Distinguished Chair of Behavioral Science at the Sorbonne/INSEAD in Paris, Wendy has advised the World Bank, the Centers for Disease Control, and industries such as Procter & Gamble and Lever Bros. Wendy completed her graduate degree in psychology at the University of Massachusetts. She went on to be the James B. Duke Professor of Psychology and Neuroscience at Duke University. Having published over 100 scientific articles, she received numerous awards for her research and teaching. For the past 30 years, her research has been continuously funded by the National Science Foundation, the National Institute of Health, and the Templeton Foundation. Questions Wendy is asked: 3:55 You are a research psychologist who has devoted the last 30 years to understanding how habits work and you are also a runner, so when I heard about your work and read your book Good Habits Bad Habits, I knew I wanted to have you on the show. First off, what got you started in studying our habits? 5:54 In your book you said, "Intentions are no match for our habits." Can you describe this and basically define what a habit is? 8:16 A running habit, for example, I can use my own experience. I can tell you the first year that I was a runner, I hated every second of it, and then eventually it became just a part of my identity, who I am. It's obviously my job now, but it took forever for it to be something that I really identified with. Is that really a common experience for most people that you've found? 10:10 Does it take a lot less time to establish a running habit for example if you reduce decisions, like run at the same time every day, always have the same pair of shoes, always run the same routes? Is there a shortcut to getting a good habit? 12:46 We crave things that are new. We want to do new and exciting things. But you're also saying that the repetition, the doing the thing over and over and over again is also what we crave? 16:48 I would love to talk about goals and how they relate to habit. You've said that when you're forming a habit at the beginning a goal is absolutely critical, but as the habit becomes more established, you might not need the goal quite as much or perhaps not at all. And how that relates to running, especially this year so many of our running races, our big goals, have been canceled, and some of the runners react in one way and they completely stop training or almost stop training, and other runners just seem to find brand new goals, other ways to motivate. I would love to hear your thoughts on that and how these two groups are different. 21:30 One thing that I would love to get your thoughts on are how do you establish a habit that isn't daily, like for example, strength training? I often tell my athletes that they should strength train, lift some weights twice a week or three times a week, and for some people that's a lot harder than doing it every single day. How do we get ourselves to do more intermittent things on a regular basis, just not on a daily basis? 25:07 You've said that bad habits are not that different from good habits as far as the way the brain works. One study that you referenced in your book was the famous marshmallow study, which everybody has heard about where little kids are given a marshmallow, and if they don't eat it within a certain period of time, they'll get a second marshmallow. And of course all hilarity ensues and these poor little kids end up eating the marshmallow in most of the occasions, except for some very resilient little kids who end up getting both. What I wanted to ask about, you talk about hiding the marshmallow, hiding the temptation, getting it out of sight, out of mind. Can you talk a little bit about how we can change our bad habits? 31:28 Now that you're a researcher and you've studied all of this about habits, does that mean you do everything perfectly in your life now that you know all this information? 34:01 Another great thing that I learned from your books is If you "remove the friction," that is what can help you develop much better habits. Can you talk a little bit about the friction? 37:44 Another lesson from your book is that we need to take our thinking brains out of the picture. Is that what you're saying? 39:19 Wendy, what's next for you? What questions are you researching now? Questions I ask everyone: 41:13 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 41:42 What is the greatest gift that running has given you? 42:46 Where can listeners connect with you? Quotes by Wendy: "I had two sons and like many women experienced a weight gain and I was very uncomfortable after they were born. I didn't like being that heavy. And so I would try all kinds of different things to get myself out running, and it took about a year of trying different things to figure out exactly what was the right approach for me." "Once you become a habitual runner, it's as if you can use that pattern in the service of a whole bunch of different goals." "We all have self control. It's just self control is much more in our environment. It's much more around us than in us." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Email Wendy Wendy Wood at USC Good Habits Bad Habits Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Wendy on: Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jul 14, 2020

Everyone has pre-race anxiety. But are you worried about the negative impact of pre-race jitters on your performance? What are the ways to calm your nerves and deal with performance anxiety? Coach Hayley discusses in today's podcast.

Jul 13, 2020

In this week's Audio Blog, Coach Claire talks about the relationship between hip strength and running injuries. What's the latest research say? Are core workouts helpful to distance runners? What can you do to improve hip strength? Find out now!

Jul 10, 2020

In this episode, Coach Michael talks about one on our fascinating athletes - Bjorg Klem. Find out how she handles the pandemic in terms of training/racing and creates positive influence in our RC community.

Jul 9, 2020

In this week's episode, we have a fun new segment where Coaches Dylan and Ruairi walk through some of the interesting running events happened in the last weeks. Tune in now!

Jul 8, 2020

Brian Reynolds - World Record Powerhouse on Prosthetics Brian Reynolds is a world record holder in several running distances despite not running until after college, and oh yeah, he's a double amputee. Brian initially didn't even walk much, never mind run, because he was convinced it just wasn't possible for him. Instead he pursued powerlifting, accomplishing a deadlift of 485 pounds while weighing only 135 pounds himself. How did Brian morph from powerlifter to running record holder? It all started with a fundraising hiking challenge in the Grand Canyon, an epic setting for a life-changing experience. Brian discovered a love for endurance, which eventually led him to running despite his prosthetic legs not being remotely suitable for athletic pursuits. He persevered through the pain, and incredibly, just three weeks after he ran his first mile, he ran his first marathon. Brian emphatically recommends you not follow this training plan. Brian's story is truly fascinating, and he also shares with Coach Claire how he's staying inspired and finding meaning during the pandemic. He's definitely not short on motivation! Brian also discusses his approach to alcohol and training and talks about his current work for the nonalcoholic brewing company, Athletic Brewing, who is generously offering a 15% discount for listeners of this podcast until August 10th. See the list of resources mentioned in this podcast for the discount code. Questions Brian is asked: 2:54 You have an amazing story of starting off in weightlifting then transitioning to endurance running. Your accomplishments would be interesting in their own right, but they are even more fascinating because you are a double amputee. Can you talk about your history, beginning with how you lost your lower legs as a child? 4:29 Were you into sports and activities right away or did that happen later in life? 5:51 How much could you lift? 6:08 What did you like most about weightlifting? What did it do for you? 6:43 What were the challenges of walking during the time you were weightlifting? 7:40 How did all that change for you? 9:50 Why didn't you quit running given the effects of running with prosthetics not designed for a lot of activity? What was inside your head that made you want to keep going through all that pain? 10:44 When did you finally get new prosthetics that didn't cause you running-related problems? 11:39 Was running a marathon a few weeks after getting your new prosthetic legs a good idea? 11:49 Tell me what that first marathon was like. 12:53 How sore were you afterward? 13:08 You've made a lot of progress since that first marathon. You actually broke the world record at the time for a double amputee in the marathon with a time of 3:03 in Chicago. Can you talk about your progress and how you went from four-and-a-half hours to almost three hours? 15:51 What have you done as far as training? Have you gotten a coach, or how have you really managed to lower your time so much? 17:49 How has your training changed since the pandemic? 18:23 Do you have any tips for runners that are struggling right now with motivation with no races? 20:23 You work for Athletica Brewing, a non-alcoholic beer company that is becoming super popular lately. Can you talk a little bit about the company and what you do there? 22:38 What gave you the idea to not drink during training cycles? 23:29 Do you find it's easier to be black and white about drinking/not drinking versus trying to moderate drinking during training? 24:24 Do you miss powerlifting at all? 24:45 What is the line between lifting too heavy and just right for an endurance athlete? 25:49 How many days a week are you lifting when you're in running training? 26:08 Are gyms opening up yet in New Jersey? 26:24 What is on your plans next? Any running-related goals that you have in the future? Questions I ask everyone: 27:26 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 28:17 What is the greatest gift that running has given you? 28:27 Where can listeners connect with you? Quotes by Brian: "It was definitely for me one of the hardest things I've ever done going from not really walking more than a block here and there to I think it was a 16 or a 17-mile hike in the Grand Canyon." "The prosthetist said, 'What do you want to do?' and I said, 'I want to be the best runner an amputee can be,' and he said, 'We can make that happen.'" "The half marathon has always been my favorite distance. It's like the blend between the speed and the endurance." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: A Step Ahead Prosthetics Team in Training City Coach Use code CLAIRE for a 15% discount at Athletic Brewing until August 10th, 2020. Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Brian on: Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jul 7, 2020

How to avoid emotional eating and curb unhealthy snacking during the pandemic? Coach Hayley shares some great tips to manage stress eating in today's podcast. Listen now!

Jul 6, 2020

Should you eat or fast before you run? What and when to eat to set yourself up for a great workout? What are the pros and cons of eating or skipping food before your workout? Find out the arguments for and against eating before a run from Coach Claire. Tune in now!

Jul 3, 2020

In this week's Team RC Update, Coach Michael talks about our RC athlete, Bjorg Klem - How she has such a positive influence in our community and what she suggests when it comes to moving forward with your training during this pandemic time.

Jul 2, 2020

In this week's episode, Coach Ruairi and Coach Dylan talk about 3 things that some runners do often. What's the hype around them? Why are runners doing that? What is the science behind them and are they worth trying? Find out now!

Jul 1, 2020

Salt, Sweat, and Hydration: Dr. Patrick Burns Should you be taking sodium and other electrolytes while racing? What are electrolytes anyway, and what are the key factors that affect electrolyte levels when running? Dr. Patrick Burns has been studying the answers to these questions and more, and shares his latest research in this episode. Patrick started running as a Massachusetts high school student. He traded short distances for the two-mile event after discovering he was "not fast." At Bowdoin College in Maine, he made another switch, favoring enjoyable and exploratory running over competition. This continued as he traveled the world as a nomadic teacher, using running as a way to explore new countries. Eventually, Patrick moved back to be near his family and go to Tufts medical school. His sister, Katie, had six marathons to her credit, and Patrick decided to train with her for one. This is when he really fell in love with running. Patrick and Katie completed the Boston Marathon, and more long distance races followed. However, once he began his Emergency Medicine residency at the University of Washington, Patrick had very little time to run. Four years later, Patrick did a Wilderness Medicine fellowship at Stanford. Here he discovered RacingThePlanet and ultramarathon running while working as a researcher on a race in Ecuador. He was hooked. Here's Patrick's definition of Type 2 fun: a self-supported, 250 km, 7-day race through extreme environments. He considered this brutal, grueling, and amazing. Patrick is currently a clinical assistant professor for the Department of Emergency Medicine at the Stanford University School of Medicine and the assistant director of the Wilderness Medicine section. He continues to work with RacingThePlanet to answer questions related to ultrarunning. This project coincided with his first RTP ultramarathon – a fantastically humbling experience. Questions Patrick is asked: 2:35 You are an ultra runner and emergency room doctor at Stanford University and before I get into the main topics that I'd like to discuss today, how is the current situation there? 3:15 Stanford is now doing all their classes online. Is that correct? 3:59 As we head into the summer months in the northern hemisphere, many athletes become more concerned about electrolytes. You are one of the authors of a very interesting study on hydration and electrolytes and you were also one of the test subjects. Before we get into the study, can you give us a little primer on electrolytes, what they are, and why they are important for the human body? 4:56 What happens when you run long distances and get those electrolytes out of balance? 5:54 Can you explain what hypo- and hypernatremia are and why that matters? 6:23 Can you talk about some of the complications of hypo- and hypernatremia? 9:00 Is hyponatremia more dangerous than dehydration or hypernatremia? 9:34 Is sodium the most important electrolyte? 9:54 Are some electrolytes more important than others? Do you have to replace all of them while racing? 10:31 Can you describe the study that you and your colleagues did? What was the goal of the study? How was it conducted? 13:12 How many people raced in the event and how many people did you end up studying? 14:40 How were samples collected? Were you pricking people's fingers? 16:12 How good are we at hydrating and keeping sodium levels in balance? 16:54 Is a too high sodium level from taking in too much salt or not taking in enough water, or could it be either or both? 17:44 Did you talk to the runners in the study about why they were doing what they were doing with regards to sodium? Why is there such a big range of what we take in? 20:08 Should you change your sodium level intake in a hot race? 21:34 Do you have any insight on taking extra electrolytes for muscle cramps? 23:13 I would love to ask you about the drink-to-thirst philosophy. We're reading a lot about that nowadays, that that should be the only rule: drink to thirst. What do you think about that? 24:50 What about in a race where you're not carrying your own fluid for the most part? You can't really drink to thirst. You've got to wait until you get to that aid station, so there has to be some sort of plan that overrides the drink-to-thirst. Is this just, would you say, trial and error and see what works for you? 25:55 What questions are still unanswered when it comes to athletic hydration? What's next? Are you planning on more studies, or what are some of the things that you and the doctors that you work with are looking to study? 27:33 Are you going to test people with blisters to see what product works best? 28:17 What products do you like? Questions I ask everyone: 28:59 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 29:38 What is the greatest gift that running has given you? 30:15 Where can listeners connect with you? Quotes by Patrick: "Sodium is the electrolyte that seems to be dysregulated most often during running." "Our body does a lot of the work on its own." "Is there a benefit for hydration status with sodium? Probably." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Racing the Planet nuun tablets RockTape Hammer Nutrition Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Patrick on: email Patrick Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jun 30, 2020

Can improving your gut health improve your running and make you a faster runner? What can you do to increase your gut microbiome diversity? Find out in today's episode from Coach Hayley.

Jun 29, 2020

How to safely increase your mileage to the next level? How to know what mileage your body can handle? Coach Claire discusses 8 challenges that can help you increase your mileage to over 60 miles a week without getting injured.

Jun 26, 2020

With New York City Marathon also getting cancelled, what can you do now to stay focused on your running and fitness goals? Coach Michael discusses a few new great options that you can utilize to become a better runner during this time.

Jun 25, 2020

In today's podcast, Coach Ruairi and Coach Dylan go through 3 books each that can inspire and motivate runners and talk about how the various principles discussed in the books can help you get the most out of your running lives. Tune in now!

Jun 24, 2020

Adina Crawford - Yoga Can Make You a Better Runner Running dramatically changed Adina's life, transforming her from a non-athlete to a source of fitness inspiration. One of the keys to Adina's athletic ability and mental strength is yoga, a practice she believes everyone can benefit from. Adina shares with Coach Claire her approach to yoga in the classes she teaches, how to get started, some of the best poses for runners, as well as some helpful tips. She talks about what mindfulness means to her, as well as the benefits of cross training. Most of all, she teaches us that with a positive attitude and a willingness to try something new, it's never too late to transform your life. In addition to being a runner and cyclist, Adian is also a certified PYTT 200 and 50 YSTT yoga instructor specializing in Vinyasa, Sculpt, and Restorative. She is a mentor, motivator, advocate, and community influencer who serves as an ambassador for Black Girls Run, HoneyStinger, Nuun, Black Girls Do Bike (Shero), and ZOOMA National. She is also a FitPro for Athleta and serves on the Board of Directors for Black Girls Run Foundation. Adina has a fitness blog and has been featured in various online articles, podcasts, and participated with the Brooks Running shoe campaign. In addition, she has taught at various locations including Lululemon, Athleta, private events, family reunions, private schools, and local fitness centers. In 2016, Adina completed her first Marathon (Chicago), numerous half marathons, several indoor triathlons and cycling events in various cities. She is recognized as a strong motivator and advocate for health, fitness, and wellness to her communities. Her goal is to bring more diversity and awareness to the mat and spread the love of all the benefits of yoga coupled with other activities. YOGA IS FOR EVERY-BODY. Questions Adina is asked: 2:07 You are a runner, a cyclist, and a yoga instructor. How do those three activities complement each other? How did you get started? 3:09 How does yoga balance out running and cycling? What kind of yoga are we talking about? 3:32 Walk me through restorative yoga. If I show up at your class, what are we doing if I'm a total newbie? 4:48 You've been quoted as saying yoga is for every BODY. What do you mean by that? 5:47 How did you get started in yoga? 6:15 One thing I have heard people say is that you don't want to be too flexible as a runner because you want those tight springs so that you can run fast. So some of the athletes that I've coached have been sort of hesitant to get super flexible. What do you think about that? 7:07 How have you changed your practice with the whole pandemic? 7:59 What do you use yoga sandbags for? Can you go into detail about that? 8:40 What are some of the best yoga moves for runners? 9:48 With pigeon pose, a lot of runners are really tight in their hips. I know that you can do a couple of variations on pigeon pose that can kind of hit you in different spots. Can you talk a little bit about that? Your hips, or sometimes it hits you more in the hamstrings. Can you talk about some variations for the hips? 10:56 You touched a little bit at the beginning talking about mindfulness. Can you talk about the benefits of mindfulness with yoga and how it relates to running, and how it's different than the mindfulness you might experience on a good run? 12:02 Can you talk a little bit about breathing? I know breathing is really important in yoga, and obviously it's important in running too. Can you talk a little bit about what we're supposed to be doing when we're breathing? 13:16 Are there any other breathing techniques that we can use when we're not practicing yoga or when we're not running? Just anything else besides the deep breaths? I know several yoga types have different kinds of, you know, quick breaths in and then quick breaths out, and I'm not super familiar with it, so I was wondering if you could talk a little bit more about that? 14:49 Another thing kind of related to mindfulness is the idea of being present. If I think about running or if I'm in a race or something like that and if I let my head get too far ahead of worrying about, "This hurts. I should slow down," or "I should stop. I should quit," your brain goes a mile a minute and a lot of people who practice yoga have a better time with staying present. So how do you teach your students to stay present and what's a good practice for someone who's new to this? 16:07 Do you have specific thoughts about how to build your confidence? Because I know sometimes if you're on a race for example, you might not have so much confidence that you're going to get to the finish line in the time that you want, or whatever your goal is. Do you have a confidence practice? 17:03 You started running a little bit later in life. Can you talk about your running journey and how that all started? I think it's an inspiring story. 18:31 How did you get started; what was that first day and first month like? 19:44 Where does yoga fit into your running journey? 20:56 I find the mindfulness stuff the hardest part of it, not so much the physical stuff. Do you have any tips for that? 22:30 I often think if we thought of running more like yoga, that we're just practicing every day, I think we'd be a lot less hard on ourselves. 23:40 I love that you look to gratitude. Gratitude certainly helps us put things in a little bit more perspective, don't you think? 23:55 Are gratitude and having a grateful heart things that you talk about in your yoga classes too? 24:52 Do you think doing yoga is efficient enough for a runner's strength training or do people still need to lift some weights too? 25:45 I would love to hear some success stories about some of the people that you've inspired to get moving through running and yoga. Do you have any of those for us to hear? Questions I ask everyone: 28:03 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 28:22 What is the greatest gift that running has given you? 28:37 Where can listeners connect with you? Quotes by Adina: "You make yourself available, you learn those poses, and you can do it." "Mindfulness in my view is a nice little mental health tool to carry with you." "Breath is the foundation of yoga." "I know that it is all about me when I'm on that pavement so I can't compare myself to the next person or next person." "Rejoice in the fact that you are able to move." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Yoga Sandbags Fleet Feet Black Girls Run Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Adina on: Facebook Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jun 23, 2020

In today's podcast, Coach Hayley shares top tips for running safely in hot weather and making the heat work for you. Tune in now!

Jun 22, 2020

What are tempo and threshold runs? What are the three different zones of threshold runs? How to know whether you are running your tempo at the right pace or not? Find out in today's podcast from Coach Claire.

Jun 19, 2020

Coach Michael talks about the biggest lessons that 2020 has taught us so far from the running perspective. Listen now!

Jun 18, 2020

What are surges in running? How to do it? What are the ways to incorporate surges into your training? Coach Ruairi and Coach Dylan explain in today's podcast.

Jun 17, 2020

Toby Tanser - Running to Make a Difference How did a nordic athlete wind up living and training in Africa and becoming a huge philanthropist? Toby Tanser, the founder and CEO of Shoe4Africa, which has evolved from providing Kenyan athletes with running shoes to a charity focused on health, education, and women's empowerment, and which built the first public children's hospital in East and Central Africa, tells Coach Claire how it all got started. In this inspirational episode, Toby also talks about his experiences in Kenya, including differences between Kenyan and Western attitudes towards running, and offers up some training tips as well. He discusses his "cult classic" book Train Hard, Win Easy: The Kenyan Way , not to mention he literally wrote the book on the New York City Marathon. He has a great take on what makes the NYC marathon unique. In addition to his philanthropy, coaching, writing, and running, Toby has sat on the New York Road Runners Board of Directors since 2002, was on the Achilles Track Club Board for six years before moving up to the Vice President of Achilles International in 2011, and is on the Coaches Advisory Board for Runner's World. Toby has many other achievements under his belt, but more than anything, he shows us how one person can make a huge difference in the world. Questions Toby is asked: 2:27 You are a philanthropist, a coach, an author, a writer, and a former professional athlete. What roles of these have been your favorite? 2:58 Tell us a little bit about your charity, Shoe4Africa. How did it start and what is its mission? 3:59 Where has Shoe4Africa grown in the last 25 years? 4:34 It's not just runners that you're helping; it's everyone? 5:20 Do you still go to Africa and run with people there? 6:11 You've also written several books about running and one of them is Train Hard, Win Easy: The Kenyan Way. I'd love to hear the story behind that book and some of the main training tips. 7:38 What are some of the tips you learned about how Westerners and Kenyans train differently? 10:52 How have things changed in the past 25 years in Kenya? 12:34 I think you've seen that in America nowadays people are learning from the Kenyans, and there are so many more group running programs out there as far as at the elite level. You have all sorts of training groups that you really didn't see before, and it seems to be kind of based on the Kenyan model, don't you think 13:48 It's said that the Kenyans really take their jogging seriously too, which Westerners sometimes have a problem with. Can you talk about how they run easy? 17:11 You were on the board of directors for the New York Road Runners and the New York City Marathon for 15 years. Can you tell me a little bit about that experience? 18:56 Tell me a little bit about the New York City Marathon. You've written a book on it, so I'm sure you know a lot about it. Can you give any tips, any experiences about the marathon there? 21:06 How many times have you run it? 23:04 And after that day running the marathon for charity, pretty much that has been your whole life is running for charity in a sense? 24:50 Any thoughts about whether the New York City Marathon will go on this fall with everything that's going on? 25:58 How are things in Kenya right now with the pandemic? 27:24 Have they started to reopen things again in Kenya? 28:44 What is next for you and Shoe4Africa in the future? 31:21 How can people help? If they're listening to this and they're inspired, how can people help the efforts that you're doing? Questions I ask everyone: 32:25 If you could go back and talk to yourself when you first started running, what advice would you give yourself? 35:21 What is the greatest gift that running has given you? Quotes by Toby: "You rarely find a Kenyan training alone. They're always in some form of a group, and together you have an amazing power." "You run a marathon in Berlin or France and people come out and cheer, but in New York, they come out to cheer the people at the back of the pack." "Imagine if every single person said, 'I want to run to make a difference.'" "I think in life if you're given opportunities and you turn them away, there's only a certain amount of opportunity you can turn down before you start to realize, 'Hey, I should be doing something.' It's almost like an obligation." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Shoe4Africa Book: Train Hard, Win Easy: The Kenyan Way New York Road Runners The Essential Guide to Running the New York City Marathon All4running Juli Anne Perry Children's Cancer Hospital Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Toby on: Toby Tanser email Toby We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jun 16, 2020

How to increase your mileage safely? Does increasing the total miles at the rate of 10% every week work for everybody? How quickly can you increase your running mileage? Coach Hayley explains in this week's ExtraKick episode.

Jun 15, 2020

What are electrolytes? Why is electrolyte balance important for runners? How electrolytes and hydration go hand in hand? Coach Claire explains in this podcast episode.

Jun 12, 2020

In this week's Team RC Update, Coach Michael talks about the biggest running lessons learned from 2020. Tune in now!

Jun 11, 2020

In this week's Uptempo Talks, Coach Dylan and Coach Ruairi talk about the pros and cons of the Strava application. As its best features are now moved behind a subscription, is it worth paying? How valuable are Strava segments to non-paying users?

Jun 10, 2020

Miriam Salloum, MPT, COMT, OCS - Build Better Tendons Have you ever had an issue with your achilles, hamstring, patella, or IT band? As a runner, you probably just answered, "Yes." Miriam Salloum, aka The Runner's Mechanic, shares her tendon injury expertise in this episode, including what causes tendon issues in the legs and feet, how to treat these issues, and most importantly, how you can keep running while gradually getting pain free. Miriam is a physical therapist who specializes in working with runners at her aptly named business, The Runner's Mechanic, in Asheville, North Carolina. She hails from Gulfport, Mississippi, earned a BS in Biology at the University of North Carolina at Chapel Hill, followed by a Masters of Physical Therapy at East Carolina University, and then a post-graduate internship at the Mayo Clinic's prestigious biomechanics and motion analysis lab in Rochester, Minnesota. Miriam has practiced orthopedic and sports physical therapy for the past 20 years, helping runners in Western North Carolina and elsewhere with foot and ankle rehabilitation, foot orthoses fabrications, taping techniques, spine and lumbopelvic neuromuscular reeducation, spinal manipulation, and the biomechanical analysis of running gait. Miriam also uses dry needling techniques used for rehabbing the neuromuscular system. In 2015, she studied these techniques under Sue Falsone, head of Athletic and Sport Performance training for the US Soccer's Men's National team, as well as effective treatment of chronic tendon disorders in high level athletes and runners. In 2016, she was the physical therapist for the Olympic Training Site under the Center for Excellence for Sports Science in Johnson City, where she worked with Olympic athletes in bobsled and track and field. Miriam received her certification of orthopedic manual therapy (COMT) for spine and peripheral joint disorders through Maitland-Australian Physiotherapy and is an orthopedic certified specialist (OCS) through the American Physical Therapy Association. She has been a national presenter for North American Seminars for the past 4 years, educating health professionals in the latest treatments of running related injuries. She models her approach to runners' rehabilitation after the Speed Clinic & Center for Endurance Sports at UVA and Spaulding National Running Center at Harvard, which has allowed her to utilize the most effective techniques for real time gait re-training. Questions Miriam is asked: 2:15 You are the Runner's Mechanic. What does that mean and how did you come up with the name? 3:45 You provide a wide range of physical therapy services for runners, but today, I would like to talk about just a few specific topics that runners face and what we can do to prevent and treat them. One of the most common issues that comes up with runners is injury to our tendons, most often the Achilles and the hamstrings, but all the other tendons in the legs and feet as well. Can you talk a little bit about what's going on with this? 6:45 Let's talk specifically about the achilles first. Is this so common, who is at risk for this, and what do we do about it? 8:30 What do we do to prevent our tendons becoming like brittle elastic bands, or at least push it down the road, specifically with Achilles because I think I hear Achilles injuries most often, and so what would you say you would do if you felt that niggle after, let's say, a speed workout? 9:56 Can you talk about why hills are a problem for the Achilles? 11:09 Moving up to the hamstring, let's talk about that. Who's at risk for that? Is it the same population, or are there any differences you see between people who have hamstring injuries versus Achilles injuries? 12:13 Let's start talking about treatment. We hear about for the Achilles, some people say do the eccentric drop, some people say the calf raises, some say do one but not the other, so what should we be doing for rehab for that? 16:08 I've heard different advice for insertional tendonitis, and I've heard different advice for if the problem is a little higher up. Do you use the same protocol for both, or do you treat those differently? 17:26 Are shoes, and orthotics, and things like that helpful? Can you use those long term? Should people with lower-leg problems always wear a kind of a stacked, non-minimalist shoe? 19:18 Once the rubberband (tendon) is overstretched, that's it, right? There's no getting back that elasticity, or can the body kind of heal that? 20:19 For the high hamstring, what is the PT for that? 22:24 What about the other tendon issues? We've talked about some of the most common ones, but we see runners that have all sorts of issues with tendons, the outside of the leg, the inside of the leg, the top of the foot, all of that. Can you talk a little bit about those and how common those are? 23:34 So basically, whatever tendon it is, there's a loading protocol and you can still keep running as long as you're not in too much pain? 24:13 Let's talk a little bit about the IT band. Some of the issues that I've seen, the IT band gets upset when there's something wrong with your ankles or there's something wrong with higher up, like in your hips. Can you talk about that and how those are connected? 26:21 If somebody comes in to you and they've been suffering for 12 weeks and they've been trying some of this PT work on their own, when is that point where more invasive procedures and treatment have to come? What's the point where maybe you need to have surgery or something like that? How do you know when it's really, really severe? 29:00 I know tendons take a really long time to heal, and is it something that even if you do everything right, you could just be one of those people that has a cranky hamstring just forever, or is there hope that doing everything right, eventually you will be pain free? 30:14 In this crazy time, I want to ask you, how are telehealth visits going and how do they work if someone wants to schedule an appointment with you? Questions I ask everyone: 31:42 If you could go back and talk to yourself when you started running, what advice would you give yourself? 32:38 What is the greatest gift running has given you? 33:39 Where can listeners connect with you? Quotes by Miriam: "As we go through our life as runners, there's always going to be changes in our system, and always ways that we can adapt, and have those addressed, and go on." "It was kind of perfect that your demographic was between 35 and 55 years of age. These kinds of tendon issues are usually in this population." "Tendons don't like inactivity." "Training errors are probably one of the biggest reasons people can start to kick off some of these tendon problems." "In the research currently, even with these tendon-loading programs, if someone's even doing it perfectly to the T and to the best of their ability, there's still about a 40% rate of chronic tendon issues." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: runnersmechanic@gmail.com Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Miriam on: The Runner's Mechanic email Miriam We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jun 9, 2020

During this trying times, many of us are experiencing significant stress. So how do stress and anxiety affect your training? What can you do about this? Should you rest or push harder? Coach Hayley explains in this podcast.

Jun 8, 2020

Why you need to stop icing your running injuries? Is icing effective in every situation? Can you use ice for an acute injury? Find out in today's podcast from Coach Claire.

Jun 5, 2020

With Boston Marathon being cancelled, what areas should you focus on now and why you need to find other ways to motivate yourself within running? Coach Michael explains and also talks about the importance of staying optimistic and adaptability in today's podcast.

Jun 4, 2020

How do you run when you're dealing with adversity, whether it is internal or external? When and how to adjust your training? When you should run and when to take a break during these turbulent times? Find out in today's podcast from Coaches Ruairi and Dylan.

Jun 3, 2020

Tyler Andrews - World Records Will Be Broken Yes, Tyler Andrews is the World Record Holder for the Treadmill Half Marathon. He is also a US National Champion, a World Championship Silver Medalist, and a World Record holder. And on this Saturday, June 6th, he will not just be racing a 50K, he will be racing a 50K on the treadmill. Talk about mental strength! He will be competing against renowned ultra runners Max King and Mike Wardian in a very special event that you can participate in too at no cost for the full 50K, or you can opt for a shorter distance. If you're tempted to go for a world record yourself this weekend against, say, American marathon star Sara Hall or John Raneri in the half marathon, or maybe just watch world records being broken, Tyler will provide the race details for the Chaski Challenge in this episode, including what will make it exciting for all you fans out there who prefer to spectate! He'll also share his advice for using the treadmill as a training tool and his race day strategy, so if you consider the treadmill a necessary evil, definitely check out what Tyler has to say! Tyler started his endurance career as a scrawny high school cross country runner only capable of running a 5K in 18:30, before competing in NCAA Div. 3 track and cross country for Tufts University. After graduation, he pursued his running dreams in South America where his hard work led to faster times at longer distances, ultimately earning him a HOKA ONE ONE sponsorship. Ty has established himself as a world-class endurance runner, making three US National Teams for the 50K World Championships finishing with individual silver in 2016, and winning his first National Championships over 50 Miles in 2019. Over this decade of improvement, he also improved his best times to 2:46 for the 50K (the second fastest 50K time for an American), 5:43 for 50 miles (a 6:52 pace!), 2:15 for the marathon, 1:03 for the half marathon, 14:12 for the 5K, and competed at two US Olympic Marathon Trials in 2016 and 2020. Entering the trail world, he has also set speed records on the Inca Trail in 2019 and Everest Base Camp Trail in 2020. In addition to being a world record holder, Tyler is the Chaski Endurance Collective founder, and his passion for athletics has also led him to empower other athletes over the last 10 years through coaching and mentorship via his work with Strive-Peru. He's been coaching -- both in person and online -- for most of the last decade and hopes to continue to lead athletes to new triumphs over the years to come. Tyler is weathering the current pandemic by being creative, making the best out of it, and just saying, "Yes" to stuff. Questions Tyler is asked: 2:49 Can you tell us a little bit about what life and training has been like over the past year and especially now during the pandemic? 4:39 This weekend, June 5th and 6th, you are taking part in the Chaski Challenge which is open to everyone, and some elite runners are hoping to take down some world records on the treadmill. Can you first tell me about the open event and what that's about and how people can get involved? 6:45 How do you watch that? 8:01 You do see in the recreation running community, a lot of times there's this huge disconnect between elites and everybody else. There's so many other sports that have just these rabid fans and we don't always see that in track and field or marathoning or even ultra running, so that's really cool that you're trying to find a way to connect the two. 9:51 The more fans, the more sponsors, the more money, the more growth. It seems like if more elites take that point of view, it will only help them in the end. 10:45 Talk about the prizes. It's okay to shout out some of the companies. I'd love to hear who's supporting this. Your main sponsor is HOKA ONE ONE, right? 11:47 Let's talk about the elite field for a moment. You've got Sara Hall headlining the Women's half, John Raneri in the Men's Half, and then you've got Michael Wardian, Max King, and you in the Men's 50k. Sounds like a really exciting lineup! Can you break down the field for us, and do you have any predictions? 14:20 You've got some stiff competition, so I think that's great that you picked some people that will give you a run for your money. 15:08 Why did you choose a treadmill and not your backyards? 16:28 Do you have to do special things like call up the people like Guiness, or how do you certify that it's an official world record? Do you have to do all sorts of logistical stuff like that? 18:46 Can you tell me a little bit about the Chaski Endurance Collective, the organizer of this event? 21:55 I'm going to ask you to put on your coaching hat for a minute and give our listeners some treadmill tips because people hate the treadmill, and some of them grow to love it eventually, but what's some of your best advice for using the treadmill as a training tool? 25:00 A lot of people ask me as the coach, "What about the incline?" Do you mess around with the incline or are you planning on doing that during your race? 26:10 In the race, do you plan on switching your speed up or are you just going to set it and forget it? What's your strategy? 28:10 You'll be able to see what your competitors are doing in real time, is that right? 28:42 You're going to be watching the half marathon while you're racing at the same time? 28:57 After this is all over, what's next? 31:14 If you could go back and talk to yourself when you started running, what advice would you give? 32:30 What is the greatest gift running has given you? 34:14 Where can listeners connect with you? 34:38 Once again, your race is happening on June 6th at what time? Quotes by Tyler: "We just wanted to make something that was super compelling so that a person who might not normally follow the elite side of the sport can tune in and watch something that's going to be super exciting, that's going to be, 'Hey, these people are going for world records, and they're racing each other, and look at how close it is, and they're blowing this record out of the water.' That's really what we're going for with the broadcast." "How can we take a sport like elite road racing or ultra running and make it more approachable to a fan who's engaged as a participant, but doesn't really follow the elite side of the sport yet?" "Normally, there's no reason that a professional runner would try and go run a super hard, fast time on a treadmill. There's just no incentive there." "I'm a very control-freaky kind of person sometimes , and I love to be able to control as much as I can on race day." "Every race that I was planning on this year has been canceled at this point, so it's really just a matter of trying to get creative and trying to find other ways to either put on cool events or find other things that I can get excited about." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Fastest Known Time Chaski Endurance Collective Chaski Challenge Event Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Tyler on: Facebook Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jun 2, 2020

Why running alone feel so much harder? Why the effort level is low when racing alone? What can you do about this? Coach Hayley explains in this podcast. Listen now!

Jun 1, 2020

How to train for an ultra marathon? What can you do to bring the pace down? How to build mental toughness for ultras? Coach Claire explains in this week's Audio Blog podcast.

May 29, 2020

In this week's update, Coach Michael talks about the Boston marathon cancellation (the big news this week), what runners can do now to stay focused on their running goals and the importance of adaptability.

May 28, 2020

In this week's episode, Coaches Dylan and Ruairi do a countdown on the top three hardest races to master when it comes to racing and their favorite distances to race. Tune in now!

May 27, 2020

Jay Ell Alexander - Empowering A Generation of Black Women After hitting her heaviest weight after graduate school, Jay Ell started running. That was almost 10 years ago. She is now the owner and CEO of Black Girls RUN!, a national running organization focused on supporting and encouraging African American women to embrace a healthy and active lifestyle through running. BGR is currently located in 75 cities and 33 states, and with a growing membership of 250K+. In this episode, Jay Ell discusses with Coach Claire obstacles women of color face with their health and in the running community, BGR member success stories, and how lack of diversity in the recreational running community impacts runner safety, especially in light of the murder of black runner Ahmaud Arbery. Jay Ell has a passion for creating safe and healthy spaces for women to come together and live their best life through running. She started as a volunteer at Black Girls RUN! eight years ago, and acquired the company in 2018, while also launching the BGR! Foundation with a focus on community engagement and local programming to support a healthy lifestyle in the community. Jay Ell has her own public relations firm, and her background in public relations has been instrumental in growing the Black Girls RUN! brand. She is also a new children's book author, and she and her husband, Chris, Sr., are parents to 8-month-old Chris, Jr. Questions Jay Ell is asked: 2:53 You are the CEO of Black Girls Run. Can you talk about the organization, how it started, and its mission? 4:43 What are the obstacles black women face when it comes to running? 8:01 How have things changed for the group in the pandemic? 9:52 Is it more of a challenge now for people who feel vulnerable or that running solo isn't something they're able to do? 10:40 Do you still see a lot of online engagement with the group? 11:43 What are some success stories and transformations have your members experienced? 13:58 Women of all races are welcome to join in your group runs, but no men allowed. Why is that? 15:43 On a serious note, I would like to get your thoughts on diversity in the running world. With the recent murder of black runner Ahmaud Arbery, it has become glaringly obvious that the running community has a serious diversity issue. Can you expand on this? 17:28 Why do you think there is a lack of diversity below the elite levels? 19:52 Do some of the daughters come with their moms on the runs? 21:35 How important is it that parents set healthy examples for their kids? 22:28 How can the running community as a whole be more inclusive? 23:51 Before this happened, I had never thought to be worried about the safety of the athletes I coach, especially men. But when I asked my athlete, John, a kind, successful runner in his 50s who's also a black man over 6' tall about the case, he told me that he thinks about his survival every time he runs. He takes special precautions to make sure that people don't even see him, like running a 1-mile stretch of a service road over and over again. Do you hear stories like this as well? 26:14 What is the future of Black Girls Run? 27:16 Do you get most of your funding from donations or corporations? 27:55 What advice would you give yourself back when you started running? 29:02 What is the best gift running has given you? 29:56 How can people connect with you? Quotes by Jay Ell: "We talk about health has to come over beauty. Well, when we spend a lot of money sitting in a hair salon, spend a lot of time in a hair salon, sometimes a run or your health can go on the back burner because you want to preserve what you have on top of your head, the style that you have or get your money's worth, and so that's absolutely a real conversation." "I think especially in the days that we're in now where social media and things are definitely much more present, just skin color is still a big issue as well, just kind of running while black. That is a real conversation." "We're finding women, that they're almost living like a second life. Now they're traveling more, they're running to travel, they have this new friend group, they're losing weight." "A runner does not traditionally have to look like a 120-pound white female. It can be all shapes, all sizes, all curves, all colors." "I definitely think children, they do see what their parents are doing, so it may not seem like a direct impact, but it's dropping little gems that they may take away." "It doesn't really dawn on you, sometimes we just take it for granted just to kind of run out our front door and just go for a run and not knowing what everyone else that may be a different walk of life, what they're dealing with as well." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Jay Ell Alexander Black Girls Run jayell.alexander@blackgirlsrun.com Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Jay Ell on: Facebook - Jay Ell Alexander Instagram - Jay Ell Alexander Twitter - Jay Ell Alexander Facebook - Black Girls Run Instagram - Black Girls Run Twitter - Black Girls Run We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

May 26, 2020

Does hard running suppress the immune system? What causes decrease in lymphocytes in the blood after hard workout? What to do to boost your immunity? Find out in today's podcast from Coach Hayley.

May 25, 2020

What causes shin splints while running? How to prevent it from getting worse without stopping running? What are the treatment options available for shin splints? Coach Claire explains in this week's Audio Blog episode.

May 22, 2020

In this episode, Coach Michael shares insights about training hard at this time and then talks about an athlete of the week who also shared some great advice on how to cope with the current situation. Listen now!

May 21, 2020

This week it's Coach Ruairi turn! Coach Dylan interviews Ruairi about his childhood running experiences, college life, current goals, planned breaks, passions and hobbies, and many more. Tune in now!

May 20, 2020

Dr. Meghan Bishop - The Biology of Performance What is it like running in NYC right now during the pandemic? Why is there a performance gap between male and female athletes? How do running injuries differ between men and women? What are some of the issues facing intersex athletes? Dr. Meghan Bishop is an orthopaedic surgeon specializing in sports-related injuries of the knee, shoulder, and elbow at the Rothman Orthopaedic Institute in NYC and Westchester, NY. She graduated at the top of her class at George Washington University Medical School, and completed her residency in Orthopaedic Surgery at Thomas Jefferson University Hospital in Philadelphia, PA. She also completed a fellowship in Sports Medicine and Shoulder Surgery at the Hospital for Special Surgery in New York, NY. During her fellowship, Dr. Bishop served as one of the team physicians for the New York Knicks and Iona College. Dr. Bishop has served as head orthopaedic medical director of the 2019 Philadelphia Marathon as well as volunteer physician at the 2019 USATF outdoor track and field championship meet. She is a former Division I collegiate track and field athlete at the College of William and Mary, and qualified for the 2020 US Olympic Marathon Trials in February, placing 50th and scoring a PR. As an avid marathon runner, Dr. Bishop has a special interest in the sports-related injuries of runners and female athletes. In this episode, Coach Claire and Dr. Bishop talk about an article she recently coauthored that was published in The Journal of Bone and Joint Surgery on the biology of sex and sport. This article discusses the effects that sex and biology have on performance, why there's a gap between male and female performance, if that gap can be narrowed or closed, and advantages of female athletes. Questions Dr. Bishop is asked: 3:02 You are an orthopedic surgeon in NYC. How are things in the city right now? How is running? 4:18 What does an orthopedic surgeon do and how does that relate to running? 6:27 What's the difference between a general sports-medicine doctor, what you do, and a physical therapist? 8:07 Can you talk a little bit about training at such a high level when you clearly also have a pretty high-level job as well? 9:46 When people ask, "Which specialist should I go to?" the first question should be, "Are you a runner?" Can you talk a little bit about the differences between men and women in performance? 12:00 Why do women do well in long distance events? 13:19 If you took a man who is the exact same size as a woman, the same height, the same weight, they still would perform differently. Is that what you're saying? 13:51 So it's not just testosterone. If it's not just testosterone, it's more complicated than that. Is that correct? 15:39 Do we know why women are more susceptible to those types of injuries? 16:15 You mentioned the shoulder injuries, that they're more likely in women because you said their ligaments are stretchier. Can you explain that a little bit? 16:59 I've definitely seen some studies where you look at the marathon and women seem to slow less in the marathon than men. Is that due to the fatigue resistance or we're just better strategists? 19:36 On the one hand you want everybody to be able to compete no matter who they are and what their genetic makeup is, but on the other hand, if you're a female runner and competing against someone who is genetically more male, that gets very challenging if males are 10% faster, better, stronger than us, it's tough on all sides. I don't think there is an easy answer for this one. 20:55 It seems like forcing her to take any kind of drugs, that just doesn't feel right either, so hopefully it's going to evolve as we go forward as more intersex athletes rise to the high level, I would assume? 21:35 What things could we as women work on to close that gap? Do you think that it's a possibility that the 10% could shrink in the future, or is this just, this is our biology, this is what we're stuck with? 22:27 World records seem to be dropping all the time, so you kind of hope the gap would drop too, but maybe not. 22:47 You wore the Nike shoes for the trials, right? How did they work out for you? 23:25 What I'm hearing a lot is that recovery is so much better because they are so cushioned, you don't pound your legs quite as much and you're able to walk normally a little quicker after the marathon. Did you find that as well? 24:15 What advice would you give yourself back when you started running? 25:15 What are your favorite strength training exercises for runners? 25:42 What is the best gift running has given you? 26:50 Are you getting in some socially distant running? 27:09 How can people connect with you? 28:00 How do telehealth visits work? Quotes by Dr. Bishop: "Taking care of a runner really is a multidisciplinary thing. It's a big group involved with it." "Females, I think, in general, are just really tough, but that's not the biological reason." "If you look at the trials this year, over 500 women qualified versus 260 men. I don't know if that has anything to do with differences in biology, but it's definitely a big factor that you can see there." "Recently, we've done a lot more sex-specific reporting and we've learned that females and males get injured differently too." "That's one of the reasons I wanted to look into writing the paper recently, because I wanted to look at why performance was different between males and females, and you can see there's a number of reasons why males have this consistent 10% performance gap over females." "Definitely for the fairness of sport, I think that we need to have a fair solution really for everyone, and especially for the female athletes that just don't have that advantage over other people." Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net The Biology of Sex and Sport Rothman Orthopaedics, Meghan E. Bishop MD Manhattan - Gramercy Office Manhattan - Murray Hill Office Tarrytown, NY Office Westchester/Harrison Office Zocdoc We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

May 19, 2020

What is Lactate Clearance? What are the benefits of including these workouts into your training? Find out in today's podcast from Coach Hayley.

May 18, 2020

Why is running harder when it's hot outside? How long does it take to adapt to the heat? Coach Claire explains and also shares six strategies for running in hot weather. Listen now!

May 15, 2020

In this week's Team RC Update episode, Coach Michael shares some of the awesome race results that are super inspiring at this time and provides more details about our daily live strength training video sessions. Listen now!

May 14, 2020

In this week's podcast, Coach Ruairi interviews Coach Dylan about his background, career, coaching style, first experience of running a marathon, goals, racing preferences, and many more. Tune in now to get great insights!

May 13, 2020

Nicholas Thompson: Faster in Your Forties Nick is the editor-in-chief of WIRED magazine and former editor of newyorker.com. He's a contributor to CBS News, CBS This Morning, CBS Sunday Morning, and he's interviewed just about every major tech company CEO out there. Nick is also a fast marathon runner who in 2019, was ranked as one of the top 30 Masters marathoners in the world after clocking a 2:29 in the Chicago Marathon, a personal best he achieved in his 40s. In this episode, Coach Claire talks to Nick about how he broke through his marathon pace plateau and psychological barriers by changing his technology, his workouts, as well as getting some surprise coaching assistance from Nike. But more than just going deep into the tools, techniques, and training tweaks he made, Nick talks about how his journey with the marathon started and how it's inextricably entwined with his childhood, his relationship with his complicated father, and how he now sees himself. It's not easy to run faster later in life, but Nick's story shows that it is absolutely possible. It takes a combination of many things including better training, better technology, as well as "belief and want", to dramatically change your results, even if you're in your 40s or beyond. Questions Nick is asked: 2:22 You're in New York City. Are you still run-commuting to work or are you mostly at home these days? 2:56 Can you explain how your father both inspired you and how you also didn't want to follow in his footsteps? 5:27 In your 40s, the experts at Nike came up to you and asked if they could help you get better. Can you talk a little bit about that experience? 9:12 With all the changes, there's so many variables, you can't really attribute any one thing to your success, but do you think it's just a combination of all the things you mentioned or is there something that stands out as, "Yes, this helped me get faster?" 14:19 Maybe in your 30s, you just didn't believe it or you didn't want it as much as you want it now. Could it be something like that? 16:25 What changed between not knowing your pace / effort when you were younger and now monitoring your heart-rate? 18:30 I wrote down a quote from one of your articles that you wrote. "The quantified self is often a neurotic soul." And that could pretty much describe most runners. So how do you balance that? All the tech is awesome, but doesn't it make you a little crazy? 20:28 How do you deal with the what ifs? 25:20 What is your feeling on this? What is the allure of the marathon distance? 26:43 You're not in New York right now but you used to commute, and I would love to talk about run-commuting. Can you give me some tips about run commuting and how to do it for someone who's thinking about it? 30:44 Assuming races are going on, are you planning on doing Chicago, or something else? 32:11 What advice would you give yourself back when you started running? 34:25 What is the best gift running has given you? 35:24 How can people connect with you? Quotes by Nick: "I think that running very fast both improves musculature and helps me psychologically." "Having a consistent heart rate monitor, and I used one on my arm, giving me constant feedback of not just feel but how fast I was going, was incredibly helpful, both in helping me sort of adjudicate workouts, and two, pacing in the marathons." "There had to be kind of a psychological intervention, which I think happened with the new training, the new coaching, the new workouts, that got me subconsciously to accept that my ambition wasn't just to run as fast as I'd run before I got sick, but that I could go faster." "I feel like the heart rate monitor gives you assurance; the watch gives you fear." "One of the issues I have as a runner, and I'm sure you have and others have, is that it's a hobby. I don't make any money off this." "The perfect Nicholas Thompson, perfectly trained, what is his actual top marathon performance? Could I have made the Olympic trials? Probably." "I think what has made success late in life possible is failure early in life." "One of the things I think I've done a good job at is making my training efficient. And the way I've made my training efficient is I run to work; I run home from work." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net WIRED magazine article: Aging Marathoner Tries to Run Fast After 40 WIRED subscribe Nick Thompson Follow Nick on: Facebook Instagram LinkedIn Periscope Spotify Strava Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

May 12, 2020

Do female runners need fasted runs? Is it safe and effective for women? Coach Hayley explains in this week's ExtraKick podcast episode. Tune in now!

May 11, 2020

Is stretching before a run good or bad? Why should runners care about increasing flexibility? How to improve your flexibility? Coach Claire clarifies and also discusses various techniques that you can use to improve flexibility. Listen now!

May 8, 2020

With all the cancellations and delays of future race events, what areas you should focus on now to reach your running and fitness goals? When could racing start up again? Find out in today's podcast from Coach Micheal.

May 7, 2020

In this week's Up-Tempo talks episode, Coaches Dylan and Ruairi talk about recovery. How long should you rest between your intervals? What type of recovery it should be? How to manipulate the recovery periods to get the most out of your training and achieve the right goal?

May 6, 2020

Mario Fraioli: Re-Examine Your Relationship With Running Mario Fraioli is a running coach, writer, and podcaster who has helped athletes accomplish goals including first finish lines, personal bests, Boston Marathon qualifying times, national championship titles, Olympic Trials appearances, international podiums, world championship teams, national records, and the Olympic Games. He is a former senior editor of Competitor magazine, and currently writes the morning shakeout weekly email newsletter and hosts the morning shakeout podcast, both great sources of information and inspiration for runners. This is a very difficult time mentally for all of us who have had races canceled and are not sure when things will actually get back to normal. Mario has some great thoughts about adopting a flexible mindset during this time to reap some different benefits from running than you would while training for a big event. Mario shares with us some of the advice he gives to his athletes on how to approach training right now, including his thoughts around the fall marathons, events which may or may not actually happen. We also find out why the sport of track and field frustrates Mario so much, how he feels about social media for athletes, if he's participating in virtual races, and how running with his puppy, Tahoe, is going. Questions Mario is asked: 2:16 With so much uncertainty about races this year, what gets you out the door and what advice do you have for others to keep up their fitness? 4:07 What kinds of changes are you making to your athletes' schedules? 7:42 How do you think various types of stress affects training? 9:23 What can you tell us about your current running streak? 11:39 What advice or guidance do you have for people considering doing a running streak? 12:30 How hard is it to go to open-ended training from a very structured type of training regimen? 14:34 How do you compare the experience of personal running success to coaching your athletes to success? 15:55 Why do you think that in a sport millions of people participate in, that track and field is not more popular in the US? 25:02 We've just learned that Berlin is out for the fall, so now there are 4 major marathons planned in 8 weeks. Any predictions? Training advice for September Boston? 29:51 What are your thoughts on virtual races? 31:01 Do you have any tips for running with dogs? 32:15 What advice would you give yourself back when you started running? 33:29 What is the best gift running has given you? 34:34 How can people connect with you? Quotes by Mario: "The way that I'm thinking about training right now for everyone that I work with is that it needs to be sustainable and there is no point to trying to get really, really fit right now because you can't hold that for very long." "Running gives me a sense of normalcy, a sense of routine, and it serves as the foundation for the rest of my day." "I know because I've been doing this for long enough that when I run first thing in the morning, even if I feel crappy, I never regret it and the rest of my day is better as a result." "I don't, just in my life in general, don't plan too, too far ahead. I think that's a dangerous way to do things, so I like having just a little bit of structure, but I'm not super tied to it and if I need to pivot, I can do that pretty easily." "I get much more out of helping someone else get closer to their goal and being a part of their journey and seeing them do something that they didn't think was possible, or helping pick them up when they've been down, than I do myself." "In general, athletes need to race more so that there's a narrative to follow there if you're a fan." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page Mario Fraioli The Morning Shakeout Follow Mario on: Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

May 5, 2020

How to feel your pace for different types of workouts? What is the best way to ensure you're getting the right physiological benefits from your workout? Coach Hayley explains in this episode.

May 4, 2020

What is a heel strike? Is it bad to heel strike when running? What part of the foot should touch the ground first? How to find your ideal running cadence and how to prevent overstriding? Find out in today's podcast from Coach Claire.

May 1, 2020

When can we possibly expect the races to resume? What areas you can focus on right now to enhance your fitness level? Coach Michael explains in this week's Team RC Update.

Apr 30, 2020

In this week's episode, Coach Ruairi talks about 10 items that he can't live without as a runner. Listen now!

Apr 29, 2020

Kelly Jones: Optimal Nutrition for Performance and Longevity Is there a perfect diet for runners? What about macros? What are the common mistakes made when switching to a plant-forward diet? Kelly Jones provides her thoughts on these topics as well as body size, glycogen depleted runs, intuitive eating, and more in this episode hosted by Coach Claire Bartholic. Kelly is a board certified specialist in sports dietetics, focusing on performance nutrition for endurance sports. She has consulted with high level organizations such as USA Swimming, the Philadelphia Phillies and New York Road Runners, and has been featured as an publications such as Runner's World, US News and World Report, Women's Running, and Women's Health. Her career began as an Associate Professor of Nutrition for nine-years in Pennsylvania and before that she was a Division I athlete in swimming. Today, as a mom and business owner, Kelly continues to compete in road races and triathlons, and creates recipes and resources that offer practical solutions to optimize physical and mental performance. Although Kelly works with many kinds of athletes, in this episode she focuses her expertise specifically on performance nutrition for runners. She delivers a positive message about fueling properly for running as well as for living your optimal life. Kelly uses an evidence-based nutrition approach, focusing on what she calls "plant forward performance nutrition." With so many of us quarantined right now, it's easy for us to neglect our nutrition. Especially with the potential disruptions to the meat industry, it's more important than ever for us to find ways to add plants to our diets in a way that optimizes performance. Questions Kelly is asked: 2:43 You specialize in performance nutrition for endurance sports. Can you explain exactly what that means and how you work with athletes? 3:56 What is the best diet? 5:23 What's the difference between eating for performance vs. eating for longevity? 6:53 How do you feel about eating whole foods during training and races to avoid sugar? 9:04 What's your philosophy with macros (Carbs, Protein, Fat)? 11:59 Timing wise, when should you eat what? 14:25 What about glycogen depleted runs? 15:44 What is your experience with race-weight, performance, orthorexia, etc…? 19:07 How do you find the balance between eating for fuel and eating just the right amount? 20:50 What do you mean 'plant forward nutrition approach'? 22:28 What are the challenges with plant-based eating with nutrient deficiency and performance? 25:10 How do you help people to trust their body when it comes to eating? 27:26 Do you find that our bodies adapt easily to new eating habits? 28:52 What advice would you give yourself back when you started running? 29:55 What is the best gift running has given you? 30:29 How can people connect with you? Quotes by Kelly: "For anyone, I still would recommend inclusion of more plants no matter what you're trying to follow" "Could you still train and race with less carbohydrates than what might be recommended? Sure, but are you going to feel as energized physically and mentally as you should? Are you going to perform as well? That's the question." "I'm a big advocate for eating your energy before you need to use it." "The glycogen depleted runs, while there's a lot of people talking about them, there isn't a lot of research to support them. And what I try to help people understand too is that you might see there's one study on something, but that doesn't mean that the practice is what we call evidence based." "I try to tell people too, if you have a run where you're not feeling energized, where it's mentally hard to get through, it's physically hard to get through, how is that going to help you get closer to your goal?" "We don't really have good evidence that a smaller body size is actually going to benefit racing, but we do have a lot of evidence… that a smaller body size can actually impair your health in the short and long term, and may impair performance more in the long term." "When you're not mentally healthy, it's really hard to have any other areas of your health work well too." "You might be trying to work towards racing optimally, but what about living the rest of your life in an optimal way too?" "It takes work to eat intuitively, but then it's never something that you have to do again in the future." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page Kelly Jones Nutrition Follow Kelly on: Facebook Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Apr 28, 2020

How to tailor or optimize your training around your menstrual cycle? What female athletes can do to get the best out of their training at any time of the month? Coach Hayley explains in today's episode.

Apr 27, 2020

How do easy runs help you race faster? What is aerobic system and why is it so important? What pace should you run on easy days? Find out in today's podcast from Coach Hayley.

Apr 24, 2020

In this week's Team RC Update, Coach Michael shares details about some of the wonderful performances achieved by the athletes at last week's RC virtual race. Also, listen to find out what's new on your YouTube live sessions.

Apr 23, 2020

In this week's episode, Coach Dylan talks about 10 things he can't live without and how they help with his running. Tune in now!

Apr 22, 2020

Andrew Colley: Build Your Best Base Now If you watched the 2020 U.S.A. Olympic Marathon trials in Atlanta on February 29th, you may have noticed one of the men running with long, flowing. fabulous locks of hair trailing behind him. Or blowing into his face depending on the strong winds that day. And you may have thought: "Who is that guy?" This week's interview is with professional runner Andrew Colley. Andrew runs at On ZAP Endurance in Blowing Rock, NC where Runners Connect hosts running retreats every fall. Andrew is in the top tier of American distance runners and holds some incredible personal records, like 2:12 in the marathon, 1:02 in the half, and 13:40 in the 5k. This guy is super fast and incredibly talented. We dive into what kinds of things he and the other men and women at ZAP are doing that helps them be so successful in endurance running. Is it just talent? Is it the shoes? Is it the food? And what is the team doing right now with the calendar wiped clean of races? In short, Coach Claire asked Andrew how he could help us become better runners and he absolutely delivered. We talked about both mental and physical training tips, a little bit about nutrition, and more. What is refreshing is that professional runners might not be so different from us after all. Sure, it's their job to run for a living, but we can use similar techniques and habits to get the most out of our running too. And it sounds like there are a few things Andrew thinks elites can learn from us as well! Questions Andrew is asked: 2:08 How is everyone at ZAP handling the current quarantine situation? 3:12 How do you plan for long-term goals without any upcoming races to plan for? 4:36 How has your training changed, especially the hard to easy ratio? 5:34 How would you explain 'strides' to a brand new runner? 7:26 Your last race was the Olympic Marathon Trials in February where you came to the starting line with a 2:12 PR. It sounds like it wasn't your day. Can you tell us a bit about what happened? 9:19 Is this an injury you've had before or a new one? 10:45 What kind of company is ON? 11:04 I reached out to our audience on Facebook and asked them what kinds of topics they'd like to learn about and I think this one from Pete Fenn is great to ask you: "Do you have any tips or ideas for how to be able to really 'go for it' in the midst of races of any distances, to get over the intense feeling that you just don't have any more gears to go up to?" 13:09 Do you practice mental training outside of running? 14:37 Is it as important to visualize negative race circumstances as much as positive outcomes? 15:54 One thing that I caution my athletes about is:, while we can learn a lot from elite runners such as yourself, we shouldn't train like elites for many reasons. Do you agree with that? 18:17 How much slower, by minutes, is your easy run pace than your marathon pace? 19:27 What do you do for recovery and what's the most important? 22:32 What is the nutrition philosophy at ZAP? 25:08 How do you approach nutrient-timing? 25:47 What is your favorite indoor workout? 27:02 What's next for you with the calendar being pretty empty? 28:38 What advice would you give yourself back when you started running? 29:29 What is the best gift running has given you? 30:30 How can people connect with you? Quotes by Andrew: "The last thing you want to do is get yourself ready for a hard effort when there isn't going to be one. So, it's just about getting that base and keeping a mindfulness that there is purpose behind that base and that it will serve you in the long-term, even if that's 6-10 months from now." "You're not running top speed for that whole stride, but you get up to it and you touch it. Whereas when you're finishing the stride, you should be at that speed. It should make you feel like you're fast." "Recovery is not the ABSENCE of training; it IS training in itself." "I like to warm up into my runs, whether that's doing drills or doing the first couple minutes walking. I like to get the body into running mode. I count that as part of recovery because it is easier on your body." "To look on the positive note: there are no races in the future, so if I have to miss time I guess this is the best time to be missing." "There's been several times in my career when I've just seen the race happen in my head and when the race comes, it's not surprising. It's more of a habitual reaction because you've been there before." Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page Andrew's ZAP Athlete Bio ON ZAP Fitness ON Shoes Follow Andrew on: Instagram Twitter Andrew's Website We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Apr 21, 2020

How to find motivation when you have to run solo during this challenging times? How to choose a safe route and the distance for your solo time trail? Coach Hayley explains in today's podcast.

Apr 20, 2020

How to breathe easier while running? Should you breathe through your nose or mouth when running? Why chest breathing is bad for you? How to strengthen your breathing muscles? Find out in today's audio blog episode.

Apr 17, 2020

In this podcast, Coach Michael gives details about what kind of strength training sessions are covered each day of the week that goes live on our Youtube channel and shares more information about this Sunday's virtual race. Tune in now!

Apr 16, 2020

What is a fartlek workout? Why and how to do it? What are some practical ways to apply fartlek into your training? Find out in today's podcast from Coaches Ruairi and Dylan.

Apr 15, 2020

You probably know her best as the zany next-door neighbor on Netflix's hit show Fuller House and if you don't know her, your kids probably do. We're excited to have Andrea on the show, not to talk about her acting or to ask her about Hollywood, but because Andrea is a runner and the sport has completely changed her life for the better. In her new book, Full Circle, Andrea is refreshingly honest and open about her struggles with anxiety and depression and how running helped her through some incredibly difficult times in her life. Like me, and so many of you listening, Andrea did not start running as a kid, but found it later in life. Running helped her become strong and confident and realize that she could do hard things. The simple act of going for a run, whether alone or with a friend or group, brought her much needed peace and a sense that everything is going to be okay. As many of us are challenged with adjusting to our current situation, running can provide us with a healthy mechanism for better managing stress and anxiety. And if you're new to running, as you'll hear Andrea explain, don't worry about how fast or how far you're running. It's OK to simply be OK. We're here for you, no matter what. Questions Andrea is asked: 2:02 Are you getting any runs in during quarantine? 3:40 Does your Instagram bio rank your characteristics in order of importance? 5:12 What did running give you that you needed at the time you started running? 9:10 Where does running fit into overall good mental health? 14:22 What is so special about the bond that is formed running with someone else? 18:22 What do you like and not like about racing? 20:47 What advice do you have for beginner runners just off the couch? 22:25 What did you learn most about yourself when you ran your first marathon? 27:34 Why do wish there was an 'It's OK to be average' movement? 30:19 What advice would you give yourself back when you started running? 30:57 What is the best gift running has given you? 32:08 How can people connect with you? Quotes by Andrea: "I found so much catharsis through running. And I didn't expect that; I expected to suffer through the training runs, do (the race), cross the finish line and then be done and never run again. But, something happened out there on that course and I was just transformed." "Running made me feel like I could do hard things and that became a huge metaphor in my life. I could physically do hard things and I could do mentally and emotionally hard things, too." "That's how I learned to run: I would just run until it hurt and then I walked until I felt better. And then I would run again." "Why as a running culture do we only celebrate the fast paces and not the slow paces? The slow runners are still Runners and they're still out there challenging themselves and they're still growing. It doesn't matter if you're running 12:00 miles or 9:00 miles or 7:00 miles. It doesn't matter; you're still growing and challenging yourself." "Pain is temporary, but Pride lasts forever." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page Book: Full Circle by Andrea Barber Series: Fuller House Follow Andrea on: Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Apr 14, 2020

How to train and what to eat to maintain a healthy immune system? Why the quality and quantity of your diet is very important now? What nutrients can supercharge your immunity? Coach Hayley explains in today's podcast episode.

Apr 13, 2020

What causes black toenails, cramps and pain on the top your foot? How to treat and prevent them? Coach Claire explains in this week's audio blog episode. Listen now!

Apr 10, 2020

In this week's episode, Coach Michael gives details about the weekday live at-home fitness challenge video sessions on our YouTube channel. Tune in now!

Apr 9, 2020

How to build a strong foundation for running? What things you need to focus on during your base training period? Coaches Dylan and Ruairi discuss in this week's Up-Tempo Talks episode.

Apr 8, 2020

Pain is a universal occurrence and is considered one of the most important factors impacting runners. How can we avoid pain in the first place? And if we are unable to avoid pain, how can we manage it to continue training safely? Dr. Boleslav Kosharskyy is board-certified in Anesthesiology, Interventional Pain Medicine and Palliative Care. He is Associate Medical Director of Pain Medicine and Director of Anesthesia for Joint Replacement Center at Montefiore Medical Center, Albert Einstein Medical College. Dr. Kosharskyy employs multimodal therapeutic modalities to treat musculoskeletal pain of the back, neck, and joints, neuropathic disorders, and cancer pain. In this episode, we learn about pain avoidance and management techniques as well as how Dr. Kosharskyy treats his patients in his practice. He dispels some common myths and provides clarity on using common and alternative medicines for treatment. Dr. Kosharskyy specializes in minimally invasive therapies such as: Spinal Cord and DRG Stimulation, Kypho- and Vertebroplasty, Percutaneous Discectomy and MILD Procedure (Minimally Invasive Lumbar Decompression) for Spinal Stenosis as well as an alternative medical marijuana treatments. He is involved in several clinical trials as well as basic science research on neuroprotective properties of enolate forming compounds. He completed his fellowship in Interventional Pain Medicine at Upstate University Hospital, Syracuse, NY in 2005. He completed his Anesthesia residency at Boston University Medical Center, Boston, MA in 2004. He earned his Medical Degree in 1997 from Free University of Berlin Medical School, Berlin, Germany. He is an active member of the American Society of Anesthesiology (ASA), American Society of Regional Anesthesia and Pain Medicine (ASRA), and the New York State Society of Anesthesiologists (NYSSA). Questions Dr. Kosharskyy is asked: 2:16 When is it safe to run through pain? 2:49 When should you definitely not run through pain? 3:53 What about 'Phantom Pain'? 5:04 What is your opinion on NSAID's? 6:01 does acetaminophen work differently than ibuprofen? 6:30 Can each of these exacerbate certain conditions? 7:20 What are some pain relief alternatives can people use for day-to-day pain? 8:40 Is running bad for your knees? 10:49 How can runners prevent knee injuries? 12:24 Should runners who are very heavy do more low-impact activities? 13:35 What is your opinion on KT Tape for knees? 16:07 Platelet Rich Plasma--what is it and how can it help runners? 20:20 Are there any side-effects or people who should avoid PRP injections? 22:24 Is it a last resort treatment for injuries? 23:15 Why is it important to keep the thoracic spine flexible and the lumbar region stable? 26:05 Your clinic also is a leader in medical marijuana therapy for pain management. Can you explain how this can apply to runners? 27:42 Would you recommend topical CBD for local pain? 28:26 What advice would you give yourself back when you started running? 29:16 What is the best gift running has given you? 30:44 How can people connect with you? Quotes by Dr. Kosharskyy: "I avoid the term 'in your head' because I think it's very diminishing and insulting. I think everything is in our heads, it's true, but we always have to listen to the concerns, especially as physicians." "Everything is connected in your body." "Running is good for you if you do it recreationally; meaning if you do it 3-4 times a week and you don't obsess over it, it's actually good for your knees and prevents arthritis." "I would not use PRP injections as prophylaxis for anything because there is very little data to support the prophylactic use." "Biomechanics are very important when you run. If anything has shifted, it's going to create a chain reaction. If you don't have a flexible spine in the thoracic area, it will create an enormous increase and pressure on the unilateral joints. So instead of evenly redistributing the pressure on both knees, one knee will get a lot more of it and is more likely to get injured over time." Take a Listen on Your Next Run Leave a space for libsyn link Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page Pain Management NYC's website We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Apr 7, 2020

What are the positives of having a period of time without racing? Why now is the right time for you to focus on the often neglected elements of your training cycle? Coach Hayley explains in this episode.

Apr 6, 2020

How training using your heart rate monitor can hold you back from reaching your potential? In this episode, Coach Claire shares 3 reasons to ditch HR training and then gives you the best ways to improve your running without using heart rate.

Apr 3, 2020

In this week's update, Coach Michael gives details about what kind of strength training videos are added each day on our YouTube channel and also provides some clarifications on our upcoming virtual race. Listen now!

Apr 2, 2020

In this week's up-tempo talks, Coaches Ruairi and Dylan talk about the specs of the new Nike Alpha Fly shoe and how it differs from the previous models. Listen now!

Apr 1, 2020

Holly Zimmermann - Running Everest In 2018, Holly Zimmermann was the first international female to finish the Mount Everest Marathon. That's right; a marathon. On Mount Everest. Additionally, she has completed the 257-km (160 mile) Marathon des Sables across the Sahara Desert as well as a marathon at the Polar Circle. Born in Providence, RI, the middle child of three girls, she was active in team sports including soccer, softball, gymnastics, basketball, field hockey and even cross-country running (although she despised running then!) She received a Bachelor's Degree in Mechanical Engineering with a concentration in Aerospace Engineering at Worcester Polytechnic Institute in 1991, then at The University of Rhode Island she acquired a Master's Degree in Mechanical Engineering concentrating in the thermal sciences, and finally finished her education with a Master's in Business Administration (MBA) at The College of William & Mary. She then worked for several years in research and development for military applications including antenna and radar jamming systems for tactical fighter aircraft (F14s, F15s) and later acoustic damping for submarines. In 2000, she moved to Germany with her Berlin-born husband with whom she has four children ranging in age from 12 to 18. With the birth of her first child, she gave up her technical pursuits and turned to sports and writing, while raising their children and working part-time at home as an editor for technical professional journals. Today she is an athlete in the world of extreme sports, from mountain and desert ultras, orienteering, endurance bike and expedition adventure races to running a marathon on the Arctic ice sheet. Aside from running, one of her passions is motivating others to be active, and she encourages them by speaking in companies, at sporting events, in women's groups and at charities or by volunteering in schools where she trains kids to take part in local races. Her first book, Ultramarathon Mom: From the Sahara to the Arctic , was released in April 2018 and her second book Running Everest: Adventures at the Top of the World in April 2020. Holly doesn't claim to have any better-than-average athletic ability but believes her passion for running and strong mental focus are what give her the drive and ability to compete and be competitive in long-distance races in extreme environments. Becoming a role model for other women has taken her by surprise, but she attributes it to being a regular woman that many can relate to, someone who does the cooking, cleaning and child rearing, but just happens to have an adventurous spirit that puts her physical and mental limits to the test. Questions Holly is asked: 2:27 How is life in Germany for you now during the CV19 pandemic? 3:42 Are you still able to train? 4:08 Why did you want to do the Everest Marathon? 5:41 What was the terrain like compared to a traditional marathon? 8:03 What was training like for that? 8:59 Did everyone finish despite their altitude sickness? 9:55 What were some of the surprises that you didn't expect on your trip? 11:33 Can you talk a little bit about how training for big adventures fits in with family life? 13:12 Does your husband run, too? 14:01 You've said that your strong mental focus is what gets you through races in extreme environments. Can you talk about how to develop this? 15:43 How did your passion for running grow? 16:38 What advice would you give other parents who have young children at home that are searching for a passion of their own? 17:39 What advice would you give someone interested in running Everest? 18:17 Can anyone just sign up and run it? 18:50 What did you learn about the culture when you were there? 20:11 Are you a plant-based runner? 21:39 Did you notice a difference when you started adding in a little dairy? 22:28 What do you eat when you are in an ultra race? 23:51 Do you make your own oat milk? 24:07 What gear is essential for starting with ultra running? 25:20 What is next on the horizon for you? 26:24 What advice would you give yourself back when you started running? 27:21 What is the best gift running has given you? 29:44 How can people connect with you? Quotes by Holly: "There's a lot of rocks, there's some climbing, but that's not the most difficult part because I run a lot of trail races here in the alps and they're very similar in terms of the terrain, but what IS difficult is the oxygen. At the start of basecamp, we're at 17,000 feet and you have about 50% of the oxygen as you do at sea level." "When you're up there in the Khumbu Valley you see the rescue helicopters coming in and out all day long. And I think that's not really heard so often in the western world, how dangerous it actually is and we witnessed quite a few visitors to the region who were evacuated. And it looked horrible." "I'm lucky enough to work from home, and that gives me the flexibility to spend some time training when my kids are at school. So usually I do that first thing in the morning and train nearly every day from between 1 and 4 hours." "A lot of it has to do with passion. If you don't love what you're doing, it's hard to force yourself to do it." "If somebody else has done it and you have a desire and this drive there's no reason that you can't' do it yourself." Take a Listen on Your Next Run! Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page Mount Everest Marathon Marathon des Sables Book: Running Everest: Adventures at the Top of the World by Holly Zimmermann Book: Ultramarathon Mom: From the Sahara to the Arctic by Holly Zimmermann Follow Holly on: Holly's Website Facebook Instagram We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Mar 31, 2020

How accurate are the VO2 Max calculations on your GPS watch? What is the problem with the Garmin's race predictions? Coach Laura explains in today's Extrakick episode.

Mar 30, 2020

How to prepare for the mental and emotional rigors of race day during workouts and in your mind? Does visualization really work? If so, how can you implement it before and during the race? Coach Claire discusses seven mental strategies to build mental toughness during races in today's episode.

Mar 27, 2020

In this week's Team RC update, Coach Michael talks about our new weekday live at-home strength training sessions on Youtube and also give details on how you can participate in the virtual race, which is happening on April 19th. Tune in now!

Mar 26, 2020

Are you coming back from injury and want to get back to running? Where to start from there? How to return to action stronger? Coaches Dylan and Ruairi share various practical strategies that you can apply today for faster return. Listen now!

Mar 25, 2020

Carolee Belkin Walker is currently Chief of Staff in the office of the Special Presidential Envoy for Hostage Affairs at the U.S. Department of State. She's a career professional at the Department with previous assignments as a congressional advisor in the Bureau of Legislative Affairs, the Deputy Director of the state.gov website, and a consular affairs officer and chief serving on crisis task forces such as the earthquake in Haiti and the earthquake and tsunami in Japan. Since 2014, Carolee has enjoyed a successful side hustle as a freelance wellness and fitness writer for such publications as the Washington Post, Huffington Post, Women's Running, and others. She's the author of her memoir Getting My Bounce Back and she's currently writing her second book, Keeping My Bounce in Spite of What I'm Facing. She started running in her late 50s in order to lose weight, but soon she began to embrace the overall health benefits of running, and most importantly the mental benefits. As a marathon and triathlon finisher, Carolee is a proud member of the back of the pack. She maintains that participating in these events can play a major role in keeping fit and healthy as you age as they help you set good habits and teach you mindfulness skills that can have a positive impact on every aspect of your life. It has in hers. Questions Carolee is asked: 2:42 How are things at the moment in Washington D.C. with all that's going on? 4:23 How important is running right now? 6:20 We were first introduced when you interviewed me for an article in the Washington Post about slowing down your runs so you can eventually run faster. Can you tell me what you learned overall from researching that article? 9:29 You started running later in life. Can you tell me about why you started to run and how it's evolved? 11:50 Are people taking this situation as an opportunity to start or restart running? 15:12 You've written a book called "Getting My Bounce Back" and are currently working on "Keeping My Bounce." Can you talk about the core messages in those books and how they relate to age and running? 20:47 What is the relationship between running and yoga? 26:24 What are the most important lessons you've learned about health, running, and aging? 30:29 How important is surrounding yourself with supportive people? 33:57 What advice would you give yourself back when you started running? 34:24 What is the best gift running has given you? 31:43 How can people connect with you? Quotes by Carolee: "When you're running slow, you're really developing the energy system that you need for the long haul. And the more you can develop that system, the better you can do overall." "Especially now with Covid-19, this is the perfect time to become part of an online running community or online training." "Doing some planks, maybe one plank on all sides, if possible; two sides and then in the center before you go for a runcan sort of activate your core which can hold you up a little higher so you're not putting pressure on your back." "The fact is, even in a perfect situation… you might tweak something, but you don't want to throw in the towel, so if I have a labral tear on my hip… then I will go swimming in the pool or I'll do something else. There is no scenario where you should not be moving around." Take a Listen on Your Next Run! Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page Book: Getting My Bounce Back by Carolee Belkin Walker Follow Carolee on: www.caroleewalker.com Instagram Twitter Facebook LinkedIn We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Mar 24, 2020

In this challenging times, what areas you can focus now to make the most out of training? Coach Hayley explains in this podcast and also talks about the positives of having a period of time without racing.

Mar 23, 2020

How much you'll slowdown when not able to run? What is the effect of detraining on your VO2 Max and fitness level? How quickly do you lose your running fitness? Coach Claire explains in this Audio Blog podcast.

Mar 20, 2020

In this episode, Coach Michael shares details about a virtual race that Team RunnersConnect is organizing next month. Listen now to know how you can take part in this event that helps you keep focused on your goals and maintain a positive mindset.