Run to the Top Podcast | The Ultimate Guide to Running (RunnersConnect : Running Coaching Community)
Explore every episode of Run to the Top Podcast | The Ultimate Guide to Running
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 21 Feb 2024 | How To Plan Your Next Racing Season with Joe Friel | 00:47:56 | |
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:
Joe is a wealth of training information. Give it a listen! Connect, Comment, Community
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. | |||
| 24 Nov 2023 | RC Spotlight - Smashing age barriers with Kumar Rao | 00:36:37 | |
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:
Connect, Comment, Community
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. | |||
| 11 Jan 2023 | Secrets to Winter Running Unlocked | 00:44:25 | |
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
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. | |||
| 27 Oct 2021 | How to be Both Strong and Fast: Nick Bare, the Ultimate Hybrid Athlete | 00:47:39 | |
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…
CONNECT, COMMENT, & COMMUNITY:Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by:Inside TrackerInside 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. | |||
| 01 Nov 2017 | Orthorexia: When Healthy Eating Becomes Unhealthy | 00:50:29 | |
When you think of dietitians, you probably think of, well, diets.
It’s right there in the name, and most dietitians are devoted to helping people follow regulated diets that will, in theory, make them healthier.
Heather Caplan isn’t like most dietitians.
The certified running coach and host of the RD Real Talk podcast believes diets are nothing but counterproductive and that “diet culture” is full of hidden agendas and falsehoods detrimental to our wellbeing and mentality towards food.
Not just that, but dieting can go way too far, causing conditions like orthorexia in which an unhealthy fixation on eating healthy can lead to symptoms like hair loss, difficulty sleeping, chronic fatigue, anemia, and hypothyroidism.
You read that right. Too much healthy eating can be unhealthy.
That’s why Heather exercises a non-diet approach at her private practice in Washington, DC, helping runners relearn the “intuitive” eating that diet culture can make so foreign to us.
In this episode, Heather discusses the pitfalls of diets, shares her firsthand account with orthorexia, and gives us some tips on how to adopt intuitive eating for optimal health and performance. | |||
| 09 Aug 2023 | Fixing Runner’s Knee: Everything You Need To Know | 00:55:29 | |
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:
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.
Connect, Comment, Community
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…
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.
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| 07 May 2020 | Up-Tempo Talks - Rest Intervals | 00:29:57 | |
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? | |||
| 06 Aug 2019 | Run Better: Coach Greg McMillan - Super Starch and More | 00:42:17 | |
We’ve spent the last couple weeks learning more about the benefits of Generation UCAN and this week we have one more voice to champion the SuperStarch® that has fueled countless elite runners, recreational runners, and those of us in between. Greg McMillan and McMillan Running are names that are highly respected and have been part of the running world for many years. Greg truly believes SuperStarch® is an essential part of a runner’s toolbox. He will also share tips and tricks from his vast experience, through McMillan Coaching, with the thousands of runners who have benefitted from his methodology. Greg leverages his experience as a National Champion runner with his background in plans that are individualized to a runner’s unique traits. Renowned Coach Greg blends his exercise science to create scientifically-based, proven training by runners and coaches across the globe, he has one of the most diverse coaching resumes around, with equal success coaching new runners, age groupers, Boston Qualifiers, and Olympians. This episode is full of wonderful and helpful insight into becoming an even faster version of yourself. | |||
| 05 Jan 2022 | Is Running Good and Bad for Your Heart? | 00:45:32 | |
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…
Connect, Comment, CommunityFollow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you byMagnesium Breakthrough from Bioptimizers.Supplementing with magnesium before you go to bed has been shown in scientific studies to…
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. | |||
| 11 May 2020 | Is Stretching Before Running Bad? | 00:16:47 | |
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! | |||
| 22 Sep 2021 | The Secret The Big Brands Don't Want You to Know: The Case for Minimalist Running Shoes with Steven Sashen | 00:59:39 | |
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:
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! Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community 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. | |||
| 03 Nov 2023 | 5 Ways to Maximize Your Training Between Races | 00:25:45 | |
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
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. | |||
| 25 Jun 2021 | Run Better In The Heat | 00:15:50 | |
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! Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! | |||
| 21 Dec 2022 | Are Exogenous Ketones The Next Big Thing In Running Nutrition? | 00:56:36 | |
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
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. | |||
| 14 Aug 2020 | Team RC Update 8/14/2020: Team Update - Our CEO Eats Crow | 00:12:01 | |
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. | |||
| 22 Feb 2017 | Train Your Brain for Success- Evie Serventi | 01:10:39 | |
Running can be tough, not just on our bodies, but on our emotions and psyche. This is especially true whenever we experience any perceived setback; injuries, a rough workout or a less than desired performance in a race. We all talk to ourselves, whether we’re aware of it or not, but many people don’t realize that this self-talk actually affects our performance. This is both good and bad, depending on the type of self-talk in which we engage ourselves. If we habitually beat ourselves up after a setback, this can become detrimental to our running. On the other hand, if we use more positive self-talk, even after a setback, we can recover from it that much better. Evie Serventi, a competitive runner and swimmer, is the Deputy Editor of Running Fitness magazine in the UK and is also a Sports Psychologist. In this episode, she talks to us about the importance of Mental Training and shares with us techniques that she recommends 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 I have a wonderfully close relationship. She has been a tremendous resource for me and I think you will come away with actionable steps that will get your brain and body working more effectively together. Here are some of the topics we’ll discuss today:
Questions Evie is asked:4:40 Tina’s Big Announcement 7:05 Evie’s Big Announcement 10:10 Will running be a part of it? 12:08 How did you become Deputy Editor for Running Fitness Magazine? 16:33 How did you get into sports psychology? 19:47 What advice would you give to someone who, later in life, is considering making a big career change or going back to school for something new? 22:00 What about the refugee group you’re working with? 28:57 Why be kind to yourself vs. being tough on yourself? 34:26 What does ‘Be Kind To Yourself” actually mean? 35:26 Should someone work on this prior to a race or can someone start doing it once they are racing? 38:11 How can people start putting these “Mental Bottles” into practice? 42:14 How do you avoid letting ‘being kind to yourself’ turn into just making excuses? 45:04 What’s a good exercise for people to start with? 48:32 What other mental strategies would you suggest for those thinking that they are struggling in various ways. 52:27 What are your future plans, website, other info? 55:05 Are you still taking on new clients? 59:13 The Final Kick Round Quotes by Evie:“Run your own race; control what you can control.” “Get comfortable with being uncomfortable.” “If you want to do something, you find a way.” “The risk, though with (motivating yourself via) negative emotions, or feeling angry, even if you feel that they’re positive at the time, is that they’re generally not sustainable.” “Self-talk is part of your mental training.” “There IS a lot you can control about your own performance and your own actions. You can’t control the weather, you can’t control the amount of runners, the speed of the other runners. But what you CAN control is your attitude and the way you approach the run.” “Keeping a diary of what you’re thinking, during a run, after a run / post-run thoughts, can often be quite revealing and help you in terms of “Where do I start? I’m not confident and I don’t feel like I’ve got the mental toughness to do this race.” “Ask other people; observe what other people who you think have mental toughness do. How do they train? What do they wear? What sort of statements do they say? What sort of language are they using?” Take a Listen on Your Next Run
Want more awesome interviews and advice? Subscribe to our iTunes channel [bctt tweet="Learn tips from @tinamuir sports psychologist on this weeks podcast" username="Runners_Connect"] Mentioned in this podcast:Fast Feet Forward Fast Feet Forward (FFF) is a pilot research study lead by Dr Ana Draper for Sussex Partnership Foundation Trust in collaboration with Virtual Schools Kent and a small local charity, Kent Kindness. The study involves a sport-based early intervention trauma group protocol for unaccompanied asylum seeking children (UASC) who now live in Kent. The idea behind the intervention is to coach a group of young (male) asylum seekers through a series of running drills and fast feet movements to help them process trauma - trauma which they may have experienced back in their country of origin, on their journey to the UK, and ongoing trauma as a result of the stressful immigration process taking place. RTTT Podcast: Katy Sherratt - The Power of Running to Overcome Homelessness Email Tina for daily check in questions tina@runnersconnect.net Saucony Triumph Shoes Use coupon code TINA for 10% off 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! | |||
| 08 Mar 2017 | Mary Wittenberg & Virgin Sport -A Social Movement | 00:45:16 | |
Mary Wittenberg & Virgin Sport - Social Movement As CEO of the New York Road Runners from 2005 to 2015, and having been involved with them since 1998, Mary Wittenberg helped the NY Marathon grow to include 400,000 participants, including 120,000 school children across multiple events and helped found the World Marathon Majors which connected the marathons in Boston, Berlin, London, Chicago and New York. Since stepping down from NYRR, Mary is now Global CEO of Virgin Sport and together with Richard Branson, she is re-inventing group athleticism to encourage as many people as possible to experience social running. Virgin Sport has four weekend multi-events on the calendar with more to follow. And you know if Richard Branson is involved, these fitness festivals will truly be special. In this episode Mary tells us about the philosophy behind Virgin Sport and how they are engaging athletes of all levels. She also goes into detail about the events currently on the calendar as well as what the future of Virgin Sport looks like. She shares her experiences of running, both as an athlete and as a race organizer and group leader. Her passion for running and fitness shine through in this conversation. She is an inspiration and we are all very lucky to have her join us on Run To The Top. Here are some of the topics we’ll discuss today:
Questions Mary is asked:3:14 What is your background as a runner? 4:40 How much has competitive running changed since you were a more serious athlete? 6:13 Had it been an available option would you have continued post-collegiate running? 6:57 Do you still run now? 8:22 What was it like to run the New York Marathon after having been the director for so long? 11:53 What did being the CEO of New York Road Runners entail? 15:33 Why did you feel it was so important to build it at a youth level vs. focusing on adults? 17:20 Of the 50+ NYRR events, which is your favorite? 18:10 What about being the first female marathon race director? 19:29 Why do you think it’s important to have other events outside of traditional marathons for people to choose from and do you think other cities will adopt these, too 21:31 What about your current job as CEO of Virgin Sport? 23:33 What can you tell us about these initial four festivals you have scheduled? 26:08 Can people pick and choose which events they want to do, can they do all of them? 27:18 How do potential future events look for Virgin Sport beyond these first four cities? 28:43 How could someone get involved in these events? 30:03 What is it about running that makes you want to share it with as many people as possible? 31:56 Where you would like Virgin Sport to be in 10 years? 33:07 What can more recreational runners do in their own world to inspire others? 34:57 What do you think about Park Run? 38:09 The Final Kick Round Quotes by Mary:I think there’s many more opportunities today for young runners and athletes in other sports that switch to running to find a post-collegiate running group and run pretty seriously. You realize as time goes on that there are still roadblocks to women in leadership. If you fit running and some high intensity running into your life, it may be the best way for you to get healthy and fit. It’s not just about the marathon. I have always had this burning desire to take the model of community based running and fitness on the road. We’re in the experience business. Our Proposition is based on bringing people together. For us, the challenger in the industry is not other people putting on events, because from a mission of purpose that’s awesome they’re doing that. Our challenge is the things that stop people; the comfortable bed, the super-busy workday. Just by getting out the door every day, you inspire people. When people see people running, other people realize: ‘Oh. maybe I can do that, too.’ Mentioned in this podcast:Book: A Race Like No Other; Liz Robbins Book: Once a Runner; John L. Parker, Jr. Book: Running With the Buffaloes; Chris Lear
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! -- Thank you to our sponsors for supporting Run to the Top | |||
| 01 Aug 2018 | Strength Training For Optimal Running with Jeff Gaudette | 00:50:48 | |
One of, if not THE, best way to improve your running AND prevent running injuries is by implementing strength training into your training program. But where do you start? How should you start? This week’s episode features RunnersConnect founder, Jeff Gaudette. Jeff has been a runner for 25 years with personal times of 2:22 in the marathon and 28:45 in the 10k. Recently, Jeff has been focusing on strength training and injury prevention and he speaks with our host, Stephanie, on the science and philosophy of how important strength training is for runners. | |||
| 22 Jun 2020 | What Are Tempos 2020/06/22 | 00:13:59 | |
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. | |||
| 23 Apr 2025 | Don’t Screw up the Easy Stuff: Recovery Runs, Strength Training, Nutrition and More | 00:53:14 | |
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:
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
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. | |||
| 08 Nov 2017 | Pushing Your Limits with Matt Fitzgerald | 00:53:04 | |
Author, coach, and nutritionist Matt Fitzgerald started running at the age of eleven when he completed the last mile of the 1983 Boston Marathon with his father (who had run the whole thing) and his two brothers.
By that time Matt was already a writer (specifically a comedic poet), having declared his intention to pursue a career in writing at the ripe age of nine.
He never changed his mind.
An expert on all things running, Matt especially loves to write about the psychology of running and has written several books and articles on the subject, including his popular book How Bad Do You Want It? Mastering the Psychology of Mind Over Muscle.
In this episode, Matt discusses what goes into a runner’s mental capacity and shares with us some tips as to how we can better push our limits. | |||
| 15 Mar 2017 | Jeff Galloway- Go Slow To Go Fast | 01:02:18 | |
Wait... What?? That’s correct. 1972 Olympian, Jeff Galloway, who was self-coached and absorbed as much as he could from other runners has proven that to go fast, you should go slow. Hundreds of thousands of runners have trained with his method and the results he shares in this episode are nothing short of amazing. Since starting his retail store, Phidippides, in Atlanta, Georgia in 1975, Jeff has listened to runners who were looking for better and better training strategies. He has developed training methods, retreats at multiple locations around the globe, written several books, trained runners directly and remotely, written for Runner's World, partnered with Disney… well, you get the idea. We are so very lucky to have Jeff join us to tell us about his personal experiences with running and how his unique training philosophy has helped runners at all levels achieve great results while avoiding injury. This is likely to be one of those episodes that you listen to over and over because there is just so much good information. Be sure to check out the links below for even more tools and resources! Here are some of the topics we’ll discuss today:
Questions Jeff is asked:2:50 What are some of your favorite moments as a runner? 11:55 Do you think professional / elite runners today would give up a spot in a race to help a teammate advance? 13:30 How was it having a group working together in the early 1970’s? 15:06 What’s your theory on why there aren't more big groups of people who want to train together? 17:12 Should recreational runners train in groups? 19:26 How can people get involved in your training groups? 22:20 You have runners do a 26 - 29 mile run 3 weeks before their marathon at a slower pace for 6-7 hours? 24:38 So the only you’re adding on race day is running faster? 24:55 What exactly is the Magic Mile? 26:29 How do runners get their individual Magic Mile times? 26:59 Is it just running that mile as fast as you can? 27:51 What is the Run Walk Run method? 31:14 What would you like to say to runners who have a social stigma against walking? 33:51 Does the amount of walking differ for each person? 35:24 What is the ‘Monkey Brain’? 38:13 How long should the walk-breaks be? 40:00 How does it feel to have a training method named after you? 42:29 How does it feel to have a whole event series named after you? 45:07 What is involved in your retreats? 48:02 Do you have a favorite race you recommend all runners do at least once? 53:54 The Final Kick Round Quotes by Jeff:
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| 04 Dec 2024 | Overrated/Underrated - Healthy Habits for Runners | 01:04:26 | |
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:
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
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. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. | |||
| 23 Mar 2022 | The Powerful Performance Edge of a Plant-Based Diet for Runners | 00:26:42 | |
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
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, CommunityFollow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by:Inside TrackerInside 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. LMNTWhen 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). | |||
| 27 Jul 2022 | How To Conquer Your Fear of Trails and Run Wild: Anne George | 00:41:57 | |
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:
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, CommunityFollow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by:LMNTMaintaining 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…
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% | |||
| 26 Jun 2019 | Endure: Mind Body and the Curiously Elastic Limits of Human Performance with Alex Hutchinson | 01:05:40 | |
Alex shares the science and the mysteries of endurance, a subject near and dear to all runners. From short sprints to ultra-marathons, endurance plays a crucial role and today we find out what it is and how to extend it. Alex covered Nike’s Breaking 2 project in 2017 where elite marathoner Eliud Kipchoge attempted a sub-2 hour marathon, albeit in fabricated and controlled conditions. Kipchoge came up just short, but in so doing, showed us how close the human body actually is to breaking this wall. | |||
| 25 Aug 2021 | Get off the Elliptical + Run With Us: Sarah Clem | 00:34:05 | |
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! Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community 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.
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| 27 Jul 2020 | Runner’s Knee – How To Diagnose, Treat and Prevent 2020/07/27 | 00:11:40 | |
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. | |||
| 17 Mar 2023 | How do Antibiotics Affect Running Performance? | 00:16:11 | |
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
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. | |||
| 29 Jan 2025 | Run the World on a Budget: How to Travel for a Race Without Spending Lots of Money | 01:06:35 | |
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:
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
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. 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. | |||
| 25 Aug 2023 | The best workouts to crush your training goals | 01:05:56 | |
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:
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
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 | |||
| 11 Mar 2020 | Are Your Glutes Asleep? Fix Your Form with PT Abby Douek | 00:33:11 | |
Sleepy glutes… yes, this is an actual thing for many runners. And it’s just one of an assortment of issues runners can suffer from. Whether it’s injury, weakness, or just inefficiency and injury prevention, a great physical therapist works individually with athletes to increase performance. And that is exactly what PT Abby Douek, owner of and therapist at Run Raleigh Physical Therapy and Performance Lab, does with her athletes. In this episode, we learn a lot about form; how to analyze it, including the differences between 2D and 3D gait analysis, and how to improve it. Strength and conditioning is another crucial component to rehabbing and pre-habbing injuries. And the good news is that it doesn’t take nearly as much time as you might think to improve your functional strength. Abby also challenges some conventional thinking about returning to running post-injury and thoroughly explains common issues runners have and some ways that might help them. Lots of great info in this one, so you may want to flag it as a favorite to come back to. Questions Abby is asked:
3:14 How was it seeing some of your athletes compete at the Olympic Trials in Atlanta? 3:43 How many of the runners had excellent form as you saw them running by? 4:12 How can people run well with what appears to be terrible form? 5:37 How easy is it to fix one’s form? 7:06 Can a novice runner fix form as easy as a veteran, or is it different? 8:18 What is gait analysis and what should someone expect? 10:16 Does form vary between paces? 11:02 What should people do if they feel injured on a run? 11:32 Should people run fast or slow when recovering from injury? 12:32 What are some of the most common issues you see with runners? 12:42 What are ‘Sleepy Butts’? 13:39 What can people do if they are deskbound at work? 15:02 What issues do you see with feet? 16:57 What do runners need for balance and how can they improve it? 18:18 How much strength work do runners need each week? 21:17 What is an example of a good strength work routine? 22:29 What are the best exercises for core? 23:09 What about ankles and how can we work on them? 24:25 What is the actual treatment process for injured runners? 26:49 How much pain is ok to run through? 28:38 Should most runners go to a PT when healthy or only when they’re hurt? 29:29 What advice would you give yourself back when you started running and weight training? 35:48 What is the best gift running has given you? 37:18 How can people connect with you? Quotes by Abby:
“We are trying to prevent the pain before it starts. We’re trying to get out in the community, trying to talk to coaches, talk to run clubs, anybody who will listen on how to foam roll properly, how to do dynamic stretching vs. static stretching before you get out there, anything we can do to try to catch problems before they start.”
“Every patient has to do two what I would consider ‘successful runs’ before we can increase them. It can’t be a fluke.”
“I try not to tell people where to put their feet on the ground, but can we think about where your gaze is, where your trunk is, things that are a little more tangible.”
“People are really amazing compensators; people can run with all kinds of biomechanical issues. It’s not necessarily my job to fix what I’m seeing, but to work with what we have.”
Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel
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Follow Abby on:
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! | |||
| 31 Dec 2021 | How to Plan an Optimal Year of Training and Racing | 00:15:44 | |
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:
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, CommunityFollow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by:AG 1Ask 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! | |||
| 31 Oct 2018 | Does a Low Carb, High Fat Diet Work for Runners? | 01:17:41 | |
In this episode, we chat with well-known and highly acclaimed scientist, doctor and author Professor Tim Noakes. We learn is a Low Carb, High Fat diet can be beneficial for athletes. We also discuss the controversy and challenges athletes face when trying to eat low carb and high fat. This episode is quite dense with nutritional information, historical information and may put some of our deepest held nutritional beliefs to the test. But as Tim says, the most important thing is that we listen to our own bodies and not necessarily any ‘experts’ (including him) to determine our optimal nutrition. | |||
| 21 May 2020 | Up-Tempo Talks - Q & A with Coach Ruairi Moynihan | 00:33:22 | |
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! | |||
| 28 Dec 2016 | Jared Ward- We Are All Just Trying to Be the Best We Can Be | 01:04:50 | |
My guest today is statistics professor and humble Olympian Jared Ward. He’s one of the best pacers in the world, and on today’s podcast we’re going to find out how we can start training to pace our races as perfectly as he does. Jared wrote his Master’s thesis on pacing, and he’s sharing some of his insider information, tips, and tricks for how we can start managing our perfect pace. One of his biggest pieces of advice is how he uses each running season to improve and learn new techniques. As runners, we know that with every race we are testing our limits and learning something new about ourselves, and Jared’s got this learning down to a science. So get excited! Here are some of the topics we’ll discuss today:
Questions Jared is asked:3:15 What excites you about marathons? 4:10 Tell us about your success and your background as a runner 5:14 What’s your experience with running marathons? 8:23 What made you to decide to keep teaching instead of running full-time? 9:46 Can you handle the idea of just being a runner? 11:52 How has life changed for you as a running celebrity? 15:20 What inspired you to write your Master’s thesis on pacing? 18:08 What did you find out about successful pacing? 23:40 Do you have any pacing tips for runners? 27:35 Do you use a watch when running? 29:22 Do you ever have moments of doubt while running? 33:20 What do you tell yourself when you’re hurting while running? 36:35 How epic it did feel to cross the finish line at the Olympic qualifiers? 37:31 What was the Rio Marathon like? 40:09 Does your Olympic experience influence how you feel about your race abilities? 41:00 How did you train for your Olympic qualifier? 43:10 How can you run so well in the heat? 46:06 What’s your advice for high temperature runners? 48:30 What shoes do you train and race in? 51:00 Are you more or less sore after your races? 52:05 How do you manage to keep your family a priority? 55:05 What it’s like having a massage therapist for a wife? 55:42 What do you have planned for the future? 58:27 The Final Kick Round! Quotes by Jared:“I’ve mostly been blessed to never have a season in running that hasn’t been better than the season before.” “I fell in love with the marathon before I raced it. I loved the training.” “Trying to harness the trick of getting into the zone and racing so something magical can happen.” “A marathon is more a race of me vs. me more than me vs. the people around me.” “It’s more about maintaining a consistent metabolic rate than it is about maintaining a consistent pace.” “Your body is always going to be your best gauge.” “It’s just so critical to get in as much hydration as possible.” “Never cash out long-term success for short-term success.” Take a Listen on Your Next RunWant more awesome interviews and advice? Subscribe to our iTunes channel Links:Runners Connect Temperature and Pace Calculator Saucony Type A (Jared's racing shoe) women's version (Use coupon code TINA for 10% off at Saucony.com) Saucony Kinvara (Jared's training shoe) women's version Saucony Zealot (Jared's training shoe) women's version Saucony Triumph (Jared's shoe for tired/sore days) women's version Saucony Life on the Run Men's clothing and Women's clothing Running with the Buffaloes by Chris Lear 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! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth Use coupon code TINA for 10% off at Saucony.com
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| 16 Oct 2019 | 500 Pound Couch Potato Turns Marathoner and Ironman: Marcus Cook | 01:03:47 | |
From almost 500 pounds and a total couch potato to a living example of how extreme health improvements are possible, Marcus Cook talks to us about his own journey of weight loss and athletic discovery and how he was supported by so many along the way. In New York, Sunday, November 3, 2019, carrying a large placard of “Fat Marcus”, “Fit Marcus” will run 26.2 miles in the biggest marathon in the world. He wants to share the message that “anything is possible” and each of us is capable of overcoming seemingly insurmountable challenges. | |||
| 29 May 2020 | Team RC Update 5/29/2020 - Boston Marathon Cancelled | 00:09:04 | |
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. | |||
| 24 Apr 2024 | RC Spotlight - How the whole Leyva family caught the running bug with Arthur, Christine, Flint, and Aristotle | 00:48:32 | |
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:
You’re going to love hearing from this family of runners, so let’s get into it! Connect, Comment, Community
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. | |||
| 24 May 2017 | ChiRunning: Maximum Efficiency and Minimal Impact for Pain-Free Running - Danny Dreyer | 01:01:35 | |
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 might 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 any more.
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 you can achieve the technique so many runners swear by today. Here are some of the topics we’ll discuss today:
Questions Danny is asked:
3:05 What is your background with ChiRunning?
6:56 What are the principles of Tai Chi and how are they incorporated into biomechanics?
12:01 What is the foot-strike with ChiRunning?
13:44 What did the 2012 ChiRunning study at UNC - Chapel Hill involve?
18:29 In this study, how did shoes affect ChiRunners?
23:48 What is the ChiRunning technique?
28:41 What about cadence and stride rate?
29:35 How long does it take for a runner to learn this new motion?
30:30 How does this help or help prevent injury?
34:20 How would you advise runners adjust their form into ChiRunning?
37:43 What is Body Sensing and what are the benefits?
42:24 Is it more real-time analysis vs. post-activity analysis?
43:19 How is Body Sensing taught?
46:52 Do Runners need shoes for pronation / supination?
48:27 Do you do online consultations?
54:39 Listener question: Do people see significant improvements in their running times with ChiRunning?
Quotes by Danny:
“[ChiRunning] is all about really having great posture (really working on your posture)....working from your core or from your center but relaxing everything outside that. It’s really different than how most runners run.” “I would come back from a run and not even feel like I had gone for a run, so I thought ‘there’s something to this.’” “Tai Chi is based on how the body is designed, and how the human body is designed is all the big muscles and larger and stronger muscles are in the area of your core - or your “center”. Now in Tai Chi they call your center your “dantien”, and they call it your “power center”. It’s the place from which you move.” “Where do most of the running injuries happen?....From the knees on down….So what does that tell you? People are using all the teeny tiny, much smaller muscles to run with instead of all the big strong muscles in the middle.” “The running form is what’s important - not the shoes.” “As your knees bend as you pass over your support stride, then it turns into a very circular stride like your feet are going around in a wheel motion - like you’re pedaling a crankset to a bicycle.” “It’s also about reducing your impact. So not only are you getting faster easier, but you’re not creating any impact, which can wear out your muscles, joints, brake pads, things like that.” “I love that phrase ‘run yourself into the ground.’ That’s how a lot of people run: into the ground instead of across the ground.” “What I’ve come up with is 104 lessons - that’s one lesson a week for two years. And I did a video of each lesson, and then I did an audio to take with you on the run so people can download the audio and I’m talking in your ear while you’re learning [ChiRunning].”
Take a Listen on Your Next RunWant more awesome interviews and advice? Subscribe to our iTunes channel
Mentioned in this podcast:Study on ChiRunning’s Benefits ChiRunning School (two years’ worth of video lessons to help you master ChiRunning)
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! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth
Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!
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| 21 Nov 2018 | Natural supplements to help your running | 00:48:52 | |
In this episode we interview scientist and journalist Gretchen Lidicker about the research behind natural supplements such as magnesium, CBD oil, and more. If you're interested in natural supplements and learning how they may help your running, this is a must listen! | |||
| 27 Nov 2024 | Don’t Get Left in the Dark: What Many of us Get Wrong About Running in Dark and Cold Winter Weather | 00:55:21 | |
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:
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
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. | |||
| 12 Jan 2024 | Real Runners Give you their Best Treadmill Tips | 00:53:56 | |
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:
Connect, Comment, Community
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! | |||
| 14 Jul 2021 | The EXACT Fueling and Hydration Secrets from the Best Endurance Athletes with Abby Coleman | 00:55:06 | |
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! Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community
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| 12 Jul 2023 | Losing Weight While Running Fast: Interview with Nancy Clark | 00:36:19 | |
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…
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
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…
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. | |||
| 13 Jul 2020 | Hip Strength and Running Injuries 2020/07/13 | 00:07:56 | |
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! | |||
| 13 Oct 2023 | Becoming a Master Runner: Secrets to Getting Faster with Age | 00:58:08 | |
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:
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
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. | |||
| 10 Jun 2020 | Miriam Salloum, Build Better Tendons - 06-10/2020 | 00:35:35 | |
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:Run To The Top Winners Circle Facebook Community
Follow Miriam on:
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! | |||
| 30 Jan 2019 | The Women's Guide to Health: Run Walk Run, Eat Right, and Feel Better.r - Women's Guide To Health | 01:08:15 | |
Dr. Ruth Parker and Dr. Carmen Patrick Mohan share their insight as primary care physicians to help athletes achieve their health and fitness goals. While focusing on women, they also offer practical tips and strategies for all genders, ages and levels of runners to become more fit and healthy.
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| 25 Dec 2016 | Run to the Top Special- Interview with Tina Muir | 01:03:29 | |
Today’s episode is a special treat. I’ve brought on my good friend and fellow marathoner Sarah Crouch to play hostess with the mostess and ask me the hard questions on today’s special podcast. I just finished the California International Marathon with a brand new personal record, and Sarah asks me all about how it feels to be both proud and disappointed in my finishing time. I’ve been lucky enough to have run each of my marathons faster than the one before, but my perfectionist lifestyle always expects more. I know a lot of you can relate to the fact that we runners hold ourselves to such high standards. I’m guilty of not giving myself enough credit where it’s due, but that doesn’t mean I’m always beating myself up either. I’m going to share how I stay motivated, how I train, and what I do to keep myself positive and healthy when my perfectionist attitude tries to come out. Here are some of the topics we’ll discuss today:
Questions Tina is asked:1:35 Can you recap your California International Marathon? 4:05 Will you be able to settle for small successes? 4:50 Was this marathon your personal best so far? 6:00 Who is your motivation? 6:50 What was the hardest thing at CIM? 9:07 How did your pace feel at CIM? 10:30 How do you keep your confidence up? 12:00 How do you feel a week and/or a day before a big race? 14:37 How do you shape your identity outside of your race times? 16:06 What thing sticks out for you most about race time? 19:55 Who are you outside of running? 22:50 What’s Tina’s Backstreet Boys story? 24:28 How has celebrity affected your running and your life? 26:20 How do you maintain your positivity? 29:20 Would your running performance be different if you didn’t have this podcast? 30:50 What has been your favorite interview on the podcast? 31:41 Have you made it yet in your running career? 35:20 What were your teenage running exploits? 36:26 What moment changed your mind about running? 36:50 Why are British youths pushed so hard to run so young? 37:50 What was your partying lifestyle like? 40:00 What’s it like to train with Sarah? 44:26 When is your next marathon? 46:11 How do you approach personal goal setting? 48:15 How do you keep your confidence up during a race? 49:18 How did you feel when you saw your new personal record time? 53:10 What do you eat the day before a marathon? 54:54 What is your first craving after a marathon? 57:20 Rapid-fire round! 59:57 The Final Kick Round! Quotes by Tina:“I’m learning…that a PR is still a PR.” “Why can’t I be a normal person who just sits and watches Netflix?” “I like to think I’m a good person who puts others first.” “I try and share my true feelings even it makes me look a bit stupid.” “I’ll stop drinking, but instead I’m gonna drink Red Bull.” “That is my next big goal - to run for England in the Commonwealth Games.” “I was angry at myself for not giving my very best.” Take a Listen on Your Next RunWant more awesome interviews and advice? Subscribe to our iTunes channel Links:Tina's favorite running shoe: Saucony Ride (use coupon code TINA for 10% off) 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!
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| 18 Sep 2024 | Time to Taper: How to Get To Race Day Fresh and Avoid the Dreaded Taper Tantrums | 00:53:12 | |
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:
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
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. You’ll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. 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. | |||
| 02 Apr 2020 | Up-Tempo Talks - We Compare the New Nike Alpha Fly Shoe to Previous Models | 00:26:39 | |
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! | |||
| 06 Apr 2022 | Your New Coach is the Future of American Distance Running: Fiona O'Keeffe | 00:30:34 | |
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, CommunityFollow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by:Inside TrackerInside 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…
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| 21 Jun 2023 | A Masterclass on Running Form | 01:01:31 | |
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:
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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. | |||
| 14 Apr 2020 | How To Maintain a Healthy Immune System For Runners | 00:12:35 | |
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. | |||
| 01 Mar 2017 | Now is the Time to Set Your Own Narrative- Michael Hammond | 01:00:05 | |
Collegiate, post-collegiate & non-collegiate running with Michael Hammond Michael Hammond is a graduate of Virginia Tech where he competed in cross country and track, 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. So, how could a runner with such an impressive collegiate resume struggle with running after college? On this episode, Michael shares his experiences of running in, and after, college. He speaks openly and honestly about his challenges and his observations from working with both competitive and non-competitive runners. He relates how he has gained a massive amount of respect for runners who are not just trying to hit their personal goals, whatever they may be, but to do it while juggling everyday, real-world responsibilities of life, work and / or families. In his role as Director of Coaching for RunnersConnect, Michael has gotten to know every member, their motivations and exactly what support they need to get from the coaches as well as from each other. And as you’ll hear, this community-based, member-to-member support is one of the benefits members appreciate the most. Here are some of the topics we’ll discuss today:
Questions Michael is asked:3:59 What is your background with running? 8:36 Now that you are on a ‘long hiatus’ from running, what have you filled that gap with? 10:30 What is it about collegiate running that is so intense? 15:04 Did your injury make it easier for you to transition out of competitive running? 18:16 Looking back, what advice would you give for someone either in a collegiate program or post-collegiate who is questioning their passion for running? 21:04 What did it feel like to break 4:00 in the mile? 25:05 What differences do you see between how collegiate runners and recreational runners approach running? 28:41 What appreciation have you gained for recreational runners who aren’t necessarily competing, but are just trying to better themselves? 33:09 What does your job as Director of Coaching for RunnersConnect entail? 36:13 What do you think makes RunnersConnect stand out from other training sites? 40:23 How do you plan to keep the community feel while the membership continues to grow? 43:58 How can RunnersConnect help shorter distance runners? 45:54 What impresses you most about the power of the running community to help each other out? 50:46 The Final Kick Round Quotes by Michael:“No one gets started in just running.” “A harsh reality for me about post-collegiate running… is that most people just DON’T care about your running anymore unless you are absolutely at the top.” “Be real with yourself. Be real with what you want. Be real with your goals.” “If you can have any control over this, try to get in a race you have a chance of winning to break 4:00.” “In college, you always have (goals) to chase. If you don’t have stuff to chase, you’re gonna get cut from the team because you have to have stuff to chase. You don’t even have to decide it; your coach decides it for you.”. “(As a recreational runner) you totally get to set your own narrative in a way. And I actually think there’s something really cool about that. And you can make it as huge of a deal or as small of a deal as you want. I’ve definitely grown to really respect that.” “Ultimately, how can you put together a team of coaches that truly knows EVERYONE? You can’t; it’s impossible. Anyone who tells you that they are is lying. It’s just not possible.” | |||
| 05 Jul 2017 | Playing to Your Strengths With Esther Atkins | 01:02:11 | |
Playing to Your Strengths with Esther Atkins When Skechers Performance athlete Esther Atkins realized she didn’t quite possess the genetics to become an 800 meter specialist, she set her sights on something different - and it’s lucky she did. One of America’s best marathoners today, Esther was the 2014 US Marathon champion and earned a spot on the World Championships Marathon team in 2015. With a blazing personal best of 2:33:15 and many more achievements to her name, it’s clear Esther found her calling. But just as with most runners, Esther’s career has not been without its setbacks. From severe performance anxiety to plain old bad races, Esther has persevered through a lot to become the accomplished competitor she is today, and she credits a large part of her success to avoiding comparisons and focusing on her strengths. Listen in as Esther shares her inspiring story and her tips for capitalizing on the strengths unique to you and your body. Here are some of the topics we’ll discuss today:
Questions Esther is asked:
3:37 How did you first get into running?
8:40 How did your collegiate running turn into becoming a career marathoner?
17:19 What were some of the strategies you used to manage your pre-race anxieties?
21:29 What sparked your passion for the marathon?
27:54 Would you consider that 3rd marathon a defining race that changed the course of your career?
28:23 What did you credit that great pace to?
30:26 Why do you consider your 2nd marathon one of your worst races and what were your takeaways from it?
41:20 How do you bounce back after a bad race?
44:13 What is one of your proudest accomplishments to date?
47:01 What are your tips for enjoying every day and the process that is being a runner?
51:27 What advice do you have regarding setting goals?
53:54 How do you advise people to avoid the comparison rrap?
58:26 What's next for you and Skechers?
Quotes by Esther:“Pick a point in the race where the people around me at this point are the people I’m racing - that’s my race. And if I beat all the people around me or that person in front of me….that’s me winning the race.” “At 30k….I stepped off the course and sat down and I had a little pity fest….and then I started walking and then I started jogging because I was like ‘this is going to take forever’. Then I heard this voice over the PA….say in German, ‘Come on, ladies. Four of the top sixteen have already dropped out. Come on - just have fun like the rest of us!’ And I was like ‘you are so right’.” “As I got so much better at the marathon, I was like ‘oh all my other times are going to get so much faster’, and it just didn’t happen that way.” “A coach that I worked with at Rider, Bob Hamer - he’s the head coach there - he had his own version of it from yoga class where it’s just focus on your own mat and your own practice, and that’s so important to happiness. The key to happiness is not comparing yourself.”
Take a Listen on Your Next Run
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| 07 Mar 2018 | Hydration - How & Why with Vishal Patel | 00:54:17 | |
It’s understood that we need to stay hydrated not only during physical activities, but in general. But how can we improve the efficiency with which our bodies use hydration? A former collegiate track and field athlete, Vishal Patel has worked with Olympic and World Camp calibre athletes on personalizing their nutrition and hydration strategies to excel in their sports. As Senior R&D Manager for Nuun, he has developed hydration products for the past five years. For those who are not familiar with Nuun, they make dissolvable hydration tablets. In this episode, Visah explains the science and rationale of general hydration and how Nuun has designed multiple hydration solutions that are optimized for specific types of activity plus how and why hydration is so important, even if you are not active. He shares with us the methodology and philosophy that Nuun has regarding hydration supplements and specifically the role that sugar plays in performance fueling products. He gives us insight into an easy, visual method for determining your daily hydration level and how Nuun fits in with other training and performance fueling products.
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| 02 Feb 2024 | Ruairi Moynihan: Lessons from failing to qualify for the olympic marathon trials | 00:54:17 | |
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:
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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. | |||
| 21 Jan 2022 | Should You Run When Sick? When not to run and how to modify your training | 00:11:30 | |
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…
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, CommunityFollow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! | |||
| 12 Apr 2024 | Running News: Storylines for the Boston Marathon and London Marathon | 01:06:32 | |
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:
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
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| 25 Nov 2020 | The Real Way to Get Mentally Tough: Matt Fitzgerald - 2020-11-25 | 00:49:03 | |
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:
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| 30 Aug 2023 | How to Use Visualization for Better Racing | 00:35:22 | |
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
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. 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. | |||
| 27 Sep 2017 | DC Rainmaker: The Good, the Bad, and the Ugly of Sports Tech with Ray Maker | 00:50:45 | |
One of the biggest advantages of running is that you don’t need a whole lot of equipment to do it.
But because we rely so heavily on the little equipment we do need, most of us would rather go for another run than try to choose between the wide array of activity trackers, GPS watches, and power meters available to us within the ever-growing sport tech market.
That’s where Ray Maker’s tech review blog, DC Rainmaker, can save you the time and energy not only picking the best product for you but also getting the absolute most out of that product.
A longtime runner and triathlete, Ray is arguably the most respected sport tech guru out there, and his climb to the top isn’t what you’d probably imagine.
During his spare time in high school, Ray started a one-man software company developing “programs” we now call apps - programs that garnered quite a lot of interest in Ray’s skills.
Long story short, Ray went directly from his high school graduation to a full-time career in technology consulting just 36 hours later.
Yeah. You might say he found his calling.
After 15 years working in the Fortune 500 world, Ray left his job at Microsoft to devote his time to a new passion: helping runners like himself optimize their performance by getting the most out of their gadgets.
From its honest product reviews to its exhaustive how-to guides, DC Rainmaker is an invaluable resource for runners everywhere, and Ray gives us an inside look in today’s episode.
Questions Ray is asked: 4:09 What prompted you to start running? 5:12 What difficulties did you experience on your way to your sub-3:00:00 marathon? 7:50 Are you training for anything right now? 9:21 What did you do before you began tech reviews and your blog? 10:35 How has your blog grown and evolved? 12:26 How does your local Parisian running community engage with you? 14:00 Are you recognized and stopped when you’re back home? 16:41 What does “DC Rainmaker” mean? 18:01 How much time do you devote to reviewing a product? 19:14 How can fitness trackers be used for running and which ones are the best? 21:28 Do you think there are discrepancies between different software platforms and, if so, why? 23:43 Why is there so much variability with accuracy, even with devices from the same manufacturer and what environmental conditions may pose challenges for accurate data capture? 26:38 Which Garmin do you believe has the highest Bang-For-Buck ratio? 28:43 How does Optical Heart Rate monitoring differ from traditional methods and is it more accurate? 31:01 How much weight do you assign to using heart rate for pace-setting? 33:06 What are some of the pros and cons of the Apple Sport Watch, Garmin and GPS Watches and what would you recommend overall? 37:04 What other tips can you share to get more accurate data from our devices? 38:51 How can we prolong the lives of our running watches? 40:04 What is your opinion on power meters and how do they differ from GPS watches? 43:24 Do you think running by power units will ultimately replace running by heart rate? 45:29 Are power and heart rate best used in conjunction with each other? 45:37 What is the most common question runners ask you on your website? 46:45 What’s next for DC Rainmaker?
Quotes by Ray: “If you’ve got all your friends on Fitbit, then get a Fitbit device. If you’ve got all your friends on Garmin, then get a Garmin device - for activity tracking anyway.” “For runners, you may want to use an activity tracker actually differently, which is to focus on recovery….because [fitness trackers] can hold you to kind of a limit, so say instead of trying to walk 10,000 steps today, I’m going to try to keep it below two or three thousand steps today.” “How different watches have their antennas designed usually around the face of the watch or the base of the watch is without the question the biggest thing that will impact accuracy on that watch.” “I’d say the biggest bang for your buck right now is probably the vivoactive HR or the new vivoactive 3 that was just announced.” “I think like anything else, you want to keep doing new and innovative things. And so as different areas of the market place stagnate or kind of become the same, I’m going to find other areas to dig into - whether that be running power or running efficiency metrics or whatever it may be - I’m going to dig deeper into those areas and see what pops out of them.”
Want more awesome interviews and advice? Subscribe to our iTunes channel
Mentioned in this podcast: Garmin Watch and Wearable Collection
We really hope you’ve enjoyed this episode of Run to the Top! The best way you can show your support for the show is to share this podcast with your family and friends on social media and leave a rating/review on iTunes. This not only helps us reach more runners like yourself, but it also allows us to bring on more of the sport’s leading minds to make the podcast as helpful and entertaining as possible. If you have a couple minutes to do this we truly appreciate it!
-- Thank you to RunnersConnect for supporting Run to the Top
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| 11 Aug 2023 | Myth-busting commonly held running beliefs | 00:57:13 | |
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:
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
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 | |||
| 18 Jun 2021 | How to Conquer Late Race Leg Cramping | 00:22:35 | |
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! Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each week! | |||
| 17 Aug 2022 | How to Apply an Ancient Meditation Practice to Improve your Running Now: Nita Sweeney | 00:49:14 | |
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:
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, CommunityFollow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community 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…
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% TIMELINEImproving 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. | |||
| 16 Jun 2020 | How to Safely Increase Mileage - 2020/06/16 | 00:10:18 | |
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. | |||
| 06 Jul 2020 | Should I Eat Before I Run 2020/07/06 | 00:07:45 | |
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! | |||
| 04 Jul 2018 | Run and Race in the National Parks - Moab, Canyonlands, and Arches with Justin & Denise Ricks | 00:58:14 | |
Justin and Denise Ricks of Mad Moose Events share the history, geology, topography and the incredible routes to run and race in their home area of Moab, Utah, home to two National Parks: Canyonlands and Arches, plus nearby Bears Ears National Monument. | |||
| 26 Mar 2025 | How to Master Running with Matt Fitzgerald | 01:02:42 | |
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:
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
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. | |||
| 15 May 2019 | Measuring Success As A Runner with Kate Pallardy | 01:05:49 | |
Kate reached a do or die moment, her senior year of college, a moment where she either made a drastic change or let her spirit wither away. The 2 words that kept repeating were CHANGE and RUN. So with the need to feel powerful and the thrill to seek adventure and new roads, she signed up for a 50-mile race… her first ever running race with only 3 cold Chicago months to take her non-running self across the finish line of a grueling footrace in the backwoods of Pekin, Illinois (McNaughton Trail 50-miler 2007). That singular 50-mile race changed the course of her life forever! | |||
| 07 Aug 2024 | A Runner’s Guide to Getting Better When you’re not Running | 00:49:19 | |
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:
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! Connect, Comment, Community
This week’s show brought to you by:AG 1Ask 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 SeatsIf 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 | |||
| 31 Jan 2018 | When Is It Too Soon To Run Another Marathon? Coaching Call With Wayne Jimenez | 00:27:15 | |
We’re doing something a little different today on Run To The Top and we hope you find it helpful. One of our athletes, Wayne Jimenez, recently DNF’d a marathon at mile 16 and was not sure why. He has completed marathons and half-Iron Mans, but just over halfway through this race he could not keep going and he’s eager to get back in a marathon ASAP since he still feels pretty strong from all his training. But, he’s concerned about racing too soon.
Coach Jeff engages Wayne in a discussion to unpack what happened during, and more importantly prior to, the race to help identify the root cause of the issue and to determine when Wayne should make his way into his next corral.
We hope you enjoy listening to this conversation and find some takeaways that help you in your training. We would also love to know what you think of this podcast format as well as any suggestions you have for Run To The Top in general. | |||
| 11 Oct 2017 | Back to the Basics: Why You Should Ditch Your Gadgets - With Duncan Larkin | 00:54:30 | |
Okay, well at least occasionally :) That’s what marathoner and writer Duncan Larkin argues in his book Run Simple: A Minimalist Approach to Fitness and Well-Being. Duncan, who also writes for Outside Magazine, Competitor Magazine, Runner's World, ESPN, and Running Times, believes the best way to maximize running’s mental and physical benefits is to get back to the basics. While the book is full of training regiments and advice for increasing quality over quantity, it starts off with one resounding message: ditch your gadgets. According to Duncan, runners have become slaves to their electronic devices, and, believe it or not, this reliance can be detrimental to both performance and the very value of a training program. In this interview, Duncan shares with us the principles of his simplistic training philosophy, a little about the coaches and runners who swear by it, as well as a sneak peek at his upcoming book, The 30-Minute Runner: Smart Training for Busy Beginners. | |||
| 02 Jun 2021 | The Truth About Nutrition For Runners: Meghann Featherstun | 00:44:24 | |
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! 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 GET EXPERT COACHING AT RUNNERSCONNECT!
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| 11 Aug 2021 | Improve Your Running In the Deep End: Jennifer Conroyd | 00:42:15 | |
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! Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community 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. | |||
| 24 Feb 2023 | Why You Don’t Need to Train Faster to Run Faster | 00:16:28 | |
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. Connect, Comment, Community
This week’s show brought to you by:Mobility WallWe 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 GKetones 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. | |||
| 24 Mar 2021 | What All Runners With Kidneys Need to Hear: Dr Sherry Mansour and Dr F Perry Wilson | 00:37:42 | |
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
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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!
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| 10 Mar 2020 | Are You Doing Enough For Your Bone Density | 00:09:24 | |
Can exercise alone prevent age-related bone loss? Do all kinds of running activities help build your bone mass? What can you do as a runner to protect your bone density? Coach Hayley explains in today's podcast episode. | |||
| 23 Mar 2020 | Losing Running Fitness | 00:07:17 | |
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. | |||
| 29 Jul 2020 | At 79, Dr Betty Holston Smith is Fitter Than You Are - 07/29/2020 | 00:46:35 | |
At 79, Dr. Betty Holston Smith is Fitter Than You AreAT 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:
Clif 90% Organic Lemon Lime Powder Danny Dreyer, Chi Running Founder - Runt To The Top Interview Runners Connect Winner's Circle Facebook Community
Follow Dr Betty on:
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! | |||
| 25 May 2022 | Get Stronger, Faster, and Look Amazing As You Age: Dr Stacy Sims | 00:58:34 | |
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:
This is a can’t-miss episode for all female athletes that the men can learn from too! Connect, Comment, CommunityFollow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community 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…
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. MetProThis 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 | |||
| 26 Aug 2020 | Dr. Tom Lawton Ran 22 Miles in a Mask To Prove A Point - 08/26/2020 | 00:37:34 | |
Dr. Tom Lawton Ran 22 Miles in a Mask To Prove A PointDoes 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:Runners Connect Winner's Circle Facebook Community
Follow Tom on:
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! | |||
| 13 Mar 2020 | Team RC Update 3/13/2020 | 00:08:23 | |
As many big-city races are getting cancelled due to Coronavirus, what can you do to remain positive and stay focused on other aspects of your running goals? Coach Michael gives suggestions on how to cope and turn this situation into a more positive one. | |||
| 24 Oct 2018 | The training strategies of the 1st American female at the Chicago Marathon | 00:59:42 | |
Earlier this month, Sarah Crouch was the first American female finisher at the Chicago Marathon with a time of 2:32:37, which was also a PR, and 6th place overall. In this episode, she shares some of her training secrets and nutrition strategies for the marathon!
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| 01 Sep 2023 | How to qualify for the Boston Marathon | 00:42:04 | |
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:
Let’s get into it! BAA website for marathon registration: baa.org/races/boston-marathon Connect, Comment, Community
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. | |||
| 31 Mar 2023 | A Peek Inside The Training and Mindset of a 13:30 5k Runner | 00:32:56 | |
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…
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
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. | |||
| 27 Apr 2022 | Fortify Your Mind Like a Pro Runner with These Mental Strength Techniques: Steve Magness | 00:57:29 | |
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:
If you’ve ever struggled mentally during a run (that’s everyone!), this is a can’t miss episode! Connect, Comment, CommunityFollow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community 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…
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. MetProThis 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 | |||
| 12 Feb 2020 | From War Zones to Ultra Podiums: How Running Makes Joshua Stevens Thrive - RTTT 2020-02-12 | 00:38:08 | |
From War Zones to Ultra Podiums: How Running Makes Joshua Stevens ThriveIn this episode, Coach Claire digs in to find out how Joshua went from that shocking diagnosis to running his first ultra at age 44, and eventually becoming the Badwater Ultra Cup Champion. We also learn how he approaches training and injury prevention, his plant-based nutrition, and how he could run for 24 hours on a treadmill. Joshua has incredible insight and is an inspiration, even if you don’t plan on running any farther than a local 5K. His experiences overcoming his injury, racing for 24 hours, and helping to pace and crew for friends are enlightening and huge confidence builders. Questions Joshua is asked:4:42 How do you look at aging and running performance? 6:27 What percentage of your training goes to all the ‘extra’ things beyond actually running? 7:17 How can people learn to stop worrying and love the treadmill? 9:38 What was it like to go through your spinal injury, receive a diagnosis that you’d never run again, and then actually start running again from scratch? 11:41 What were the steps you took to start running all over again? 12:52 What is the experience of pacing, and being paced, like? 14:49 How do you talk to somebody you’re pacing through the Dark Times of a race? 15:55 What is it like to be running an ultra really hard in the middle of the night and being sleep deprived? 18:25 What other learnings from your military experience carry over into your running? 19:36 How did you develop your running form and what tips would you share with us? 21:18 Is it easier to have better form in the gym than on the road? 22:47 What do you normally eat before and during a run? 26:14 Do you have any mantras that help you get through races? 27:59 Can you develop a positive voice when you’re not racing? 30:11 What advice would you give yourself back when you started running? 31:27 What is the best gift running has given you? 33:03 How can people connect with you? 33:35 What’s on your horizon?
Quotes by Joshua:“It’s what you do with the other 20 hours. At least two-thirds to three-quarters of everything that I do is in support of the actual running.”
“If you have a negative mindset from the moment you step on the (treadmill) belt, it’s never going to be a good experience.”
“I’m just exceedingly stubborn. If you want me to do something, tell me not to do it, and I will make it my life’s mission; it will become my purpose to do it.”
“I didn’t know what I’d been missing until I got to pace and crew for some of my friends.”
“Where sleep is absolutely imperative is in the training and recovery cycles. I typically get between 8 and 10 hours of sleep a night. I try to be routine in that sometime between 9:00 and 10:00 is when I’m going down and getting up organically between 6:00 and 7:00.” Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast:Run To The Top Winners Circle Facebook Community Wolf Pack - vegan-endurance-meal-for-athletes SPEEDNUT WITH CAFFEINE (Vegan) - Extreme Efforts Canaberry (Vegan)- Any Distance Fuel
Follow Joshua on:
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!
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| 26 Apr 2023 | Lessons From The Fastest Runners On Earth | 00:39:24 | |
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
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. | |||
| 08 Jun 2020 | The Reason to Stop Icing 2020/06/08 | 00:06:53 | |
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. | |||
| 29 Jan 2020 | Best Running Shoes In 2020 What’s Hot And What’s Not: Part 2 with Julie Cattell from Milestone Running in San Diego | 00:54:08 | |
The ongoing search for the best shoe for each of us is a challenge and an opportunity to improve our running. As we mentioned last week, better times, less injury, less pain, and terrain specific characteristics are some of what we are looking for in the perfect shoe.Is there a best shoe for you? Julie Cattell from Milestone Running, an independent running store in the San Diego area, will give us her perspective on what’s hot and what’s not from a warmer climate perspective. Many of the shoes we learn about from Julie are different models than those Bryan picked for us last week. Because we really can’t have too many shoes to pick from, can we? With running shoes being so important to us, we have devoted two episodes to this essential subject. Our first shoe episode was from the northern climes in Toronto, Canada where Bryan Smith offered us his thoughts on best shoes for all 4 seasons since Toronto experiences all of the weather elements including snow, ice, humidity, cold and hot days.Today’s episode takes us to the southern part of California where, except for rain and fog, runners here can appreciate and, pretty much count on, moderate temperatures and outdoor accessibility almost every day of the year. | |||
| 25 Jan 2017 | Gretchen Rubin-There is No Finish Line to your Goals: You Deserve More | 00:49:20 | |
Haven’t we all, at one time or another, struggled with getting new activities to become more permanent? Gretchen Rubin, author of The Happiness Project and fellow Podcaster, shares her research with us on how to create lasting habits. And because no single strategy works for everyone, she dove deeper into different personality types and how they can use their inherent predispositions to their advantage. She also discussed the challenges different personalities traits have so we can be aware of avoiding potential roadblocks. In her studies, she identified 4 general personality types: Upholders, Questioners, Obligers and Rebels. A link to her quiz is included below so you can learn how you may be able to make long-term positive changes in your own life. She also touches on simple strategies we can all add into our daily routines to be happier people, how to avoid getting off track once the rush of completing a major goal wears off, and shares examples she has come across with other runners that are extremely helpful. Many of us are still in a New Year, New You mindset and this episode provides powerful ideas to make sure that we stay on track with the goals we have set for ourselves, not just in the near-term, but for as long as we really want. Here are some of the topics we’ll discuss today:
Questions Gretchen is asked:4:19 Why should people focus on personal improvement? 5:36 What are some examples of easy, significant changes someone can make? 8:34 What are the 4 Tendencies you refer to in your books? 11:33 Besides Upholders, how can runners who fall into the other Tendencies work with their strengths to achieve their running goals? 18:08 Are there any dangers with being an Upholder that they should look out for? 20:30 How does social media play into these different Tendencies? 24:31 What is the Danger Of A Finish Line? 27:25 What would you suggest to help people avoid Finish Line Dangers? 30:00 Could you swap related activities for specific activities during a recovery period? 31:26 How do you stay mentally engaged when your fastest running days are behind you? 33:47 Do people need to take a temporary clean break without a goal or does it vary by Tendency? 36:24 What if people still feel something is missing after achieving a goal, even if they have replaced the key activities related to that goal? 37:55 What advice do you have to help people avoid Seasonal Affective Disorder? 41:38 The Final Kick Round Quotes by Gretchen:If there’s something that you could do pretty easily that’s going to give you a big happiness boost, wouldn’t you want to do that? (Regarding Questioners): They tend to love data and reporting, so things like monitoring how far they’re going or what their time is, keeping records. Really figure it out, whatever it would take to make that decision because while you’re not sure it’s going to block your way because you’re going to be sort of stuck... but once you decide then you can do it. (Regarding Obligers): If you’re an obliger you need ‘Outer Accountability’, you could work out with a trainer, you could join a running group where people are going to be annoyed if you don’t show up. (Regarding Rebels): They can do anything the WANT to do. The idea of a structured schedule, something that is very appealing to an Upholder, it’s a big turn-off for a Rebel. (Regarding Upholders): Upholders sometimes suffer from ‘tightening’ and this is when the ‘rules’ get tighter and tighter… Sometimes it can feel choking. If you feel like it’s sort of over-mastering you, you want to be aware that this is a phenomenon that Upholders can experience and you want to stay in control of it. Hitting a goal is a great way to hit a goal; it’s not a great way to keep a habit, because habits are usually things that we want to do indefinitely. It’s more helpful to think of a milestone. It’s a 30-day Yoga Challenge, but what are you doing on Day 34? To be happy you have to think about feeling good, feeling bad, feeling right in an atmosphere of growth.
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| 17 Apr 2019 | Half Marathon American Record Holder and Olympian Ryan Hall - Run The Mile You're In | 00:49:20 | |
Ryan Hall - Run The Mile You’re In Olympic athlete and American record holder in the half marathon Ryan Hall hasn’t always loved running. In his new book, Run the Mile You’re In: Finding God in Every Step, Ryan reveals how he got his unlikely start in running, both the “why” and the secret to the success of his 20-year athletic career. He encourages others to run their own races with confidence. | |||
| 12 Nov 2021 | Your Questions on Treadmill Running Answered | 00:14:10 | |
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:
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, CommunityFollow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by:Inside TrackerInside 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.
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| 17 Jan 2018 | How to Maximize Training for Busy Lives - with Duncan Larkin | 00:55:06 | |
If an airplane wing is too rigid, the plane will crash, and according to author and marathoner Duncan Larkin, the same is true for us runners. When we adhere too closely to our training plans or even, as Duncan says, the tenets of his own books, we don’t leave room for two crucial details: one, that each of our bodies is different and possesses its own unique ebb and flow and two, we’re just plain busy. For most of us, running isn’t our number one priority and our schedules don’t always perfectly complement our training - and that’s okay. However, to optimize our performance and steer clear of injury, it’s important to be flexible and emphasize quality over quantity in training, and that’s the basis of Duncan’s new book, The 30-Minute Runner: Smart Training for Busy Beginners. Duncan writes for Outside Magazine, Runner's World, and ESPN to name a few, and he was on the show in 2017 to talk about his second newest book Run Simple: A Minimalist Approach to Fitness and Wellbeing. In this episode, Duncan shares with us a little about his new book and his tips for maximizing training when you lead a busy life (which probably applies to you if I had to guess). | |||
| 17 Feb 2021 | Danny Dreyer and Sinead Haughey: How Mindfulness Can Help You Run Pain-Free | 00:59:54 | |
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. | |||
| 10 Apr 2024 | Everything Runners Need To Know About Bunions with Doctor Brad Schaeffer | 00:21:32 | |
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
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. | |||
| 10 Mar 2023 | Learn How to Target Your Weaknesses by Training the Right Muscle Fiber Types | 00:34:55 | |
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
This week’s show brought to you by:Delta GKetones 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 WallWe 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. | |||