There’s a lot of bad information out there when it comes to injury treatment and prevention. That’s why it’s so important to make sure you get information from a reliable source like today’s guest, doctor of chiropractic Chantelle Maryuen. Chantelle works at the Runner’s Academy clinic in Toronto, offering a variety of services helping runners with “striving to make striving for your goals a joyful experience rather than a painful one”.  Part of the challenge in following research-based principles is that they are so specific to the individual. This means that good treatment for one person could be totally counter-productive for someone else. We want to make this episode as relevant as possible to you, so we’ll cover what treatment options are proven to work for the vast majority of runners but also where to find good information to make treatment decisions for yourself.  Treatment doesn’t just apply to injuries though. How you treat niggles or soreness can be just as important to keeping you healthy. Whatever your current health, we promise you’ll learn something new. During the interview we’ll cover topic including: What is the difference between a chiropractor and physiotherapist, and how can each play a role in supporting good health How often and when to consider seeing a clinical professional  What should runners focus on to avoid getting injured  What popular treatment options are actually proven by research to provide benefit How to seek out good advice with treating an injury or pain How to differentiate normal training fatigue from something that might need medical attention A big part of achieving your running goals is staying healthy so that you can get your training done. Unfortunately, taking the wrong approach to treating injuries could be making the situation even worse. That’s why you should listen up, to make sure you know what treatment options are proven to help keep you running pain-free.  Guest Bio: Dr. Chantelle Maryuen is a graduate of Canadian Memorial Chiropractic College. She was a competitive cross country and middle to long distance track runner for York University Track Club and the University of Toronto's Varsity Blues. She is a UESCA-certified and NCCP-trained run coach and currently trains for road races. She has clinical interests in running-related injuries, gait analysis, and rehabilitation. She applies various techniques in practice such as Neurofunctional Medical Acupuncture, Active Release Techniques (ART), joint mobilization and manipulation, Neurodynamic Solutions (NDS), exercise, education, and the latest evidence, to deliver the best patient-centered care. The Runner’s Academy Clinic: https://www.therunnersacademy.com/   Chantelle Maryuen Instagram handle:@therunnerschiro   The Runner’s Academy Instagram handle:@therunnersacademy     Exercises for desk workers: www.instagram.com/reel/DBAOEtkNp3k/?igsh=MW1ja3k2bnhkMjZrcg==   Short foot & progression exercise: www.instagram.com/reel/DBByzNwRM5e/?igsh=MWtjeGN4ZTU3eGtyNA== Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: 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  

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

If you just finished a goal race you might be thinking what the heck do I do now? Well, let’s talk about the plan between the plan. In a previous episode we aired two weeks ago, coach Michael gave us 5 great ways you can maximize your training between races. Now that you know “WHY” your training in this period is so important, we’re going to build on those lessons with “HOW” to train so you can maximize all of the benefits we discussed. This is the plan between the plan. Finishing your race doesn’t have to mean ditching training until the next race approaches. The period between your training blocks is the perfect time to give your mind and body a rest while building an aerobic base to set yourself up for success before the next hard stretch of training.  In today’s show, we’ll guide you in crafting the perfect plan between the plan with topics including: How long should you wait after a goal race to start training again? What volume and frequency of runs is right for you between training blocks? How to identify your weaknesses and then adjust your training to become a better runner How group training or a bootcamp can help to set you up for success And lots of other advice for getting yourself prepared to crush your next big race RC bootcamp details: runnersconnect.net/focus/ Drill for building speed: youtu.be/KDs2mo_y7Bg How to recover from a marathon: runnersconnect.net/how-to-recover-after-a-marathon/ Advice for dealing with running injuries: runnersconnect.net/running-injuries/ General running nutrition advice: runnersconnect.net/nutrition-for-runners/ RC bootcamp details: runnersconnect.net/focus/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Oladance 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 RTTT to save 20% on your purchase. Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.   If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top  Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

If you have a busy life outside of running, and let’s face it, we all do, this can be a real challenge. And let me tell you a little secret--all that time might actually be unnecessary! On today’s Run to the Top, Coach Claire reveals some great ways to better fit your training into your busy life. She goes over: Exactly how much time you need to invest in training for endurance races from the 5k to the marathon How to maximize your training into less overall time, and How to organize your schedule so you can train better without wrecking the rest of your life If you’re ready to jump into a new distance or if you are feeling overwhelmed with your current schedule, this is the info you need to maximize your miles! Need help converting your race times to your optimal easy and long run pace? Download your FREE Long Run and Aerobic Pacing Calculator now! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook