Run to the Top Podcast | The Ultimate Guide to Running

Does anyone remember what happened at the end of the Boston Marathon last year? Not the winners of the race, but I think most runners in America will know what I'm talking about. Do you know what Meb Keflezighi did as he crossed the finish line? He held a surprised Elite runners hand as they ran across. That wonderful woman's name is Hilary Dionne, and she is our special guest today! Not only did she become an overnight celebrity, but she has an inspiring story herself. So if you feel like you don't have the time to get your training in, just listen to this; it may totally change your perspective. She started out by sharing what happened at the finish line and how it made her feel. Boston 2015 was two years after [...]

Running is risky, and injuries are common. I don't know about you, but I immediately go into a mad panic trying to figure out what I've done wrong. We usually jump to the conclusion that we must have done something in the last few days to cause it. Did you ever consider that the other 23 hours of your day that you're not running may actually be what's affecting you? My guest today might just change your point of view about the whole thing! Kristin Marvin is a performance recovery specialist. She has always been interested in all forms of bodywork (mental, emotional and physical), injury prevention, maintenance, mobility and strength [...]

Today we're talking to the founders of Black Girls RUN!,Toni Carey and Ashley Hicks-Rocha. You know how the running community seems alot more inclusive than it used to be? I think a big part of that is because ofthese ladies' effort and what they've achieved through BGR. Initially they met while pledging to the same sorority incollege. They weren't runners at the time, but they became interested together,and they've inspired each other to keep going and built each other up eversince. They explain how they found other things they enjoyed and made themhappy through running, as well. Today's topics include:

Today, I'm sitting down with Trent Morrow. Also known as Marathon Man, Trent is the World record holder for the most marathons on seven continents in one year. He's also the Australian World record holder for the most marathons in a year, and he's actually run over 300 marathons. But Trent has more to offer than just World records; you asked for more everyday runners, and he is exactly that. He started off by losing 70 pounds, having never been a runner before. His story will undoubtedly resonate with you as well, and he describes what he hopes to do in the future through inspiring others. His plans are sure to leave you with a huge smile. Today he shared with us the moment when he realized something had to change in his life, and so much more. Today's topics included:

We are following the theme of becoming the best version of ourselves and finding that balance. and today we are joined by the amazing Tawnee Prazak. She's a triathlon coach, personal trainer, multimedia journalist and triathlete living in Laguna Beach, California. Tawnee is the owner and show host of popular podcast Endurance Planet, and has been one of the most requested guests for Run to the Top. She's not only a great person, but she's so much fun. She tells me all about her blogging experience and writing career, and I learn a great deal about Endurance Planet and how it's grown. Endurance Planet is a [...]

Have you ever followed someone else's fitness or health advice after hearing about their raging success, only to become disappointed with your own results? In most cases, it simply comes down to individuality. When we talk about diet and training plans, it can be confusing because different approaches work for different people. My guest today considers his job to simply be connecting people with as many different solutions as possible, so they can go out and test what works and what doesn't. Today I'm talking to [...]

Three years ago on April 15th, two pressure cooker bombs were exploded by terrorists during the Boston Marathon. Today I got the chance to have a really amazing, intimate and eye opening interview with one of the survivors. She has overcome that obstacle and so many more in her life, and she's just a brave and wonderful person. Julie Benson's story is truly incredible. She's a mother of two, an elementary school guidance counselor, and was stopped at mile 25.8, just 4 minutes from the finish line. This is a unique [...]

Today we're joined by one of our own coaches to talk all about RunnersConnect, how she got involved with it and her life story in running. Ladies, and gentlemen, meet coach and friend, Jamie Dodge. Not only has she led to hundreds of PR's while struggling with Hashimoto's (an autoimmune disease), but she pushed herself to run almost completely on her own.

Nowadays when people decide to start running (especially around the holidays) they usually do it to lose weight, begin a healthier lifestyle or even as hobby, perhaps. But it's crucial to never forget why you're running: because it's fun! Enjoy your runs and take it slow; don't let your ego get in the way of what could be your best run yet. That's exactly what Mark Kennedy is here to tell us; not only was pace key to his running but it's key to life. Mark is a USATF certified coach and former Kinesiologist [...]

Today we're going back to the physical side of running in life; we're talking about breathing. Did you know that many of us are breathing wrong? Yeah, that's actually a thing. And if you're a runner and you think you already know how to breathe, think again; taking our guest's advice to heart today could change your life. He's helped thousands of people, from Olympians to Elite runners, change their lives through their breathing and their running has never been the same.

Today's podcast is focused on why it is a good idea to avoid the comparison trap and why it's better to focus on our own milestones and improvement. We are also going to learn about some of the interesting differences between male and female physiology and how it relates to performance and recovery. We are also going to discuss why what someone else is doing may not be right for you. It all comes down to drawing inspiration from other people, but not doing comparisons. We also discuss why recovery is so important, and why a diet that is overly strict is not a good idea. The guest today is Sarah Joyce. Sarah has a PhD in Sport Science, and she is the Editor-in-Chief of Women's Running Australia. She is a runner, an established writer, and has a specialized knowledge of the female athlete. Sarah put a lot of r [...]

On today's podcast we will take a look at the things our listeners would like from the Run To The Top Podcast in 2016. We'll be going through what we're up to, what you can look forward to in the coming year, and an in-depth explanation of the survey results that we asked you to participate in last year. Today's topics include: How to overcome your pacing struggle Guests you recommended for this year The biggest compl [...]

Thanks for tuning into this episode of Runners Connect. Today we're talking about the weight loss aspect of running. We're talking with Katie Foster who's lost 125 pounds from running and has become an inspiration to runners and non-runners alike. She has some great advice. She's best known for her Runs for Cookies blog and chronicles her journey and her ups and downs and really is inspiring. "I was willing to only do changes that I could make forever." - Katie Katie talks with us about how making a list of the changes you intend to make could be the difference between temporary and permanent results, how to still [...]

Life as an elite runner isn't what you would expect; even the fastest and most dedicated runners can lose their passion. Our guest was a runner at the University of Oregon, which is an amazing opportunity and every collegiate runners dream. But the pressure was on, and his story got interesting fast. So today is about his experience, before, during and after his collegiate life as an athlete. "Winning as a team is something that will always stick with me." – Luke Luke Puskedra is an Elite runner from Sal [...]

The best runners out there still have painful, awful, days; what makes them good is that they accept that that was just a bad day. It's not the definition of their ability or limits, and they know that tomorrow will be even better because of it. Are you ready to experience this major perspective shift? Our guest is Tom Foreman. He's an Emmy award winning journalist who has been in the field for over 30 years. He's an anchor and a reporter for CNN, an author, and the ultimate comeback kid when it comes running. Today's interview is amazing because it too [...]

My listeners always tell me how much they enjoy the variety of speakers on the show and I thought it was time to hear from someone from a different culture without access to all the newest gadgets available in the American markets. Bobby Philip is a well known Indian runner with a great story to tell. Bobby was the first Indian to run the Boston Marathon barefoot in 2015, he has great PRs, he lives in Bangalore and works for Nokia. Today we're going to talk about why a Boston qualifier has become the ultimate dream come true for an Indian runner, what's it's like running and training in India and how he transitioned to barefoot running. "My running career was accidental." [...]

For many runners our 'peak' race seems like a lifetime ago and thanks to the temperature dropping, our motivation is at a definite low. I thought it would be a great time to bring on a motivational speaker - but he's not just any motivational speaker. Dick Beardsley is best known for the close finish at the Boston Marathon with Alberto Salazar in 1982, which was considered the greatest marathon finish of all time. He was inducted into the 2010 National Distance Running Hall of Fame, he's now an international best selling author, motivational speaker, was the subject of a feature film and is often the keynote address at many events.

We tend to put ourselves into buckets, but we can't always define ourselves in this bucket or that. You might be surprised to learn that today's guest actually uses yoga to improve her running performance. Today we're going to talk with Cara Gilman about the benefits of yoga on our running. In this episode we'll discuss: How yoga can make a difference on your performance, and almost immediately. Which classes are best for runners How to incorporate yoga for restorative benefits Se [...]

Today we're talking to the inventor of the phrase "power nap." You're going to learn so much in this interview, and it's going to change the way you look at sleep forever. It turns out that counting sheep isn't as effective as we thought, so we get the low down from an expert. Are you ready for one of the most impressive bios you've ever heard? Our guest today is Dr. James Maas. He's an internationally recognized authority in sleep and performance, he conducts research on both, as well as in leadership and critical thinking. He was also a professor at Cornell University for 48 years, and won multiple awards while doing so. He's one of the wo [...]

Today's emphasis is the importance of following a training program that takes your gender and age into account. Our guest has been coaching women runners for quite some time, and today we find out why. We discuss the noticeable difference in motivation between men and women, and our guest get the best advice I've ever heard about how to practice visualization. Today we're joined by Bennett Cohen, President of the International Association of Women Runners. He's a running coach to women over 40 and has helped women into their 70s run personal bests. He's been an avid runner for 37 years an [...]

Today, we'll be learning about the True Form Runner. You may or may not have heard of it, but it's quickly becoming an international fitness phenomenon, and with good reason. As runners, we all focus on having the best posture and form possible, so as to stay injury free and get the best results from our workouts. That's where True Form comes in. Jeff Vernon, one of the developers of True Form Runner, will be joining us today to discuss the in's and out's, how it's used and what you can gain by using it. Here are some other topics we discuss: · Jeff's journey to develop The True Form

How many of you think injuries are normal part of running? Well, we're here to tell you it's not. Not only is it entirely possible to run injury free, but it's possible for everyone. Today we'll be discussing how to do it by following, his "insurance policy" for injury free running which he outlines in his bestselling book: "You Can Run Pain Free". [...]

Today we're talking mostly about foot injuries in runners, how to prevent them, and why they happen in the first place. We also go into orthotics, Dr. Nick's top shoe recommendations, and so much more. Our guest started out running as a hobby, and has been a runner most of his life. Dr. Nick Campitelli is a podiatrist based in Akron, Ohio who specializes in foot and ankle surgery.

As runners, we strive to do our best and we know how important nutrition is to running our best. Yet, we often hear about how many runners don't get enough vitamins and minerals in their diet. In today's episode, you'll learn more about nutritional deficiencies, the science behind them, and how to correct them once and for all. If you've ever wondered whether you need to take iron, calcium or any other supplement, you've come to the right place. We'll also talk about various studies done on bone density, bone loss and nutrition, and their surprising findings, diet recommendations for sports performance, and much more.

Marathon Season is here and this is Chicago Marathon week (did you read our Chicago marathon race guide?). One of the runners who will take part in it is my guest on this episode and he shares his incredible story of bravery and overcoming the odds to lead a life that inspires others. It is the most emotional interview I've done and I am certain you will be as inspired by Fernando Cabada as I am. Fernando explains that he grew up in the Fresno, California area as the son of first and second generation immigrants. His fat [...]

We've all heard the expression - when one door closes, another opens. For my guest that expression had lasting meaning. Carrie Tollefson, a 2004 Olympian, had trained and planned for a spot on the 5K team, but as fate would have it she didn't make the team. Carrie came back and surprised everyone, including herself, by earning a spot on the 1500m team. For Carrie, being an Olympian changed her life. Carrie, elite middle-distance runner, is also a five-time NCAA champion, three-time national champion, an ESPN2 analyst, wife and mother. Through her website, public speaking and training camps Carries inspires people to Get After It and [...]

In today's episode, we'll be debunking a few fitness myths and learning some important tips with certified personal trainer and running coach, Meghan Kennihan. Meghan has loved sports for as long as she can remember, including: being on every sports team in her school and running several marathons and triathlons, but hitting several bumps along the way. These are some of the topics we covered: Meghan's transition from running to power lifting Differe [...]

My guest today is Janae Jacobs who writes a daily blog, Hungry Runner Girl. Not only does Janae give advice and share her journey of running, but her blog also serves as a community for runners to encourage and support one another. Hungry Runner Girl has grown in popularity and now receives a million views a month. Janae ran her first marathon in 2010 and fell in love with running and racing. Today we'll talk about how runners can support each other, how to motivate yourself to get through workouts, and why it's important to think long-term when you think about running. Janae blogs twice a da [...]

Today I am excited to welcome Max Prokopy to the show. Max has his masters degree in exercise physiology and a member of the UVA Speed Clinic. At the Speed Clinic they help people runners and walkers optimize their gait to remain injury free and increase their performance. Max and his team have helped both elite level runners to age groupers, and from age 10 to 80 come through their 2.5 hour evaluation process. When you arrive at the clinic you will run a little, watch a lot of video, and perform a battery of ex [...]

Our guest today is a nutritionist and authority on using proper nutritional habits to get your body race day ready. Her name is Pip Taylor, a professional dietitian, sports dietitian, and triathlete. She has been competing internationally for 15 years. She has won the ICU World Cup and many Ironman Triathlons. She has also represented her home country of Australia numerous times on the international stage. Today we will discuss the following: How fear can ruin a di [...]

I try to listen to your requests for podcast guests. One request that comes up often is to interview other coaches who are interested in sharing their coaching philosophies. Another is to hear from elite athletes to find out what life is like for them. In this interview we will be doing both. So expect to hear about what the life of an elite athlete is and how our guest coach prepares his group of elites for their races. Dennis Barker has been the coach of Team USA Minnesota since its inception in 2001. Team USA Minnesota is a team of professional runners based in St. Paul, Minnesota. Coach Barker oversees the training of both male and femal [...]

Today's guest is someone who brings fun to the sport but isn't looking into breaking a world record. Liz Miele is a seasoned marathon runner, a stand-up comedian at Comedy Central including "Live at Gotham", she's been on "Late Night with Conan o'Brien" and Access TV. She's been featured in many press publications like the NY Times, Time at New York and the New Yorker, winner of the 2008 Gilda's Club contest and a finalist at the 2008 March Comedy Madness. In this episode we'll discuss:

Dr. Steve Pribut will be bringing something new to the table. A Podiatrist based in Washington D.C., he mainly specializes in Podiatric Medicine and Surgery. Aside from that he is also a well-known expert of Podiatric Sports Medicine and Biomechanics. In short, he is an expert on a variety of runner's injury and its treatment. Aside from his profession, he has also served as the President of the District of Columbia Podiatric Medical Association for 4 years. He was also the past president of the American Academy of Podiatric Sports Medicine (AAPSM) and he was also on the advisory board of Runner's World Magazine. He also served as ch [...]

For today's show, I have no guest because I am getting married in a few days! So I decided to share my story for anyone who is interested in learning more about me. I was interviewed on Marathon Training Academy a few months ago by Angie and Trevor, and you can listen to that episode here. For those of you who weren't aware, I am originally from England, and moved to the States in 2007 to pursue my running career. I finished off a great collegiate career by finishing 3rd in the 10k at the 2012 Great Britain Olympic Trials.

Today on the show I am excited to welcome Michele Gonzalez of the blog NYC Running Mama. First and foremost, Michele is an amazing person who puts her kids first, but also makes the time to run. She is a mother of two, Ironman finisher, ultra, and marathon runner. To top that, she has also completed 3 tours in Iraq as a military intelligence officer, later became a captain. Michele writes for Women's Running magazine. First marathon was 3:54

Dr. Mark Cucuzzella is an accomplished marathon runner. He is also an Associate Professor at West Virginia University, a family physician, a Lieutenant Colonel in the Air Force Reserves, the Chief Medical Consultant for the Air Force Marathon, and the owner of Two Rivers Treads, the nation's first minimalist shoe store which is located in Shepherdstown, West Virginia. We cover a lot of ground with Mark as he discusses:

I have been thinking for a while that it is time to change it up. I loved the idea of having panel of experts on at the same time, I just needed a topic that would allow it. Recently on my personal blog, I wrote about why runners need to cross train, even if they are not injured, and it got me thinking about cross training more and more. Until recently I was scared to cross train, I thought I was too good to cross train, and I associated injury with cross training. We hea [...]

With the running boom that has been going on for a few years now, we have learned more and more about running, and added so many things that we need to pay attention to in order to get the best out of our running, but are we making things too complicated? My guest today has so much research and knowledge behind him, but is encouraging runners to go back to basics, keep things simple and focus on the things that really matter, the things that do not keep changing as new research comes out. As runners this can be tough for us, as we tend to go overboard when we learn something that might help us, but hopefully this interview today shows you what [...]

We all have to run on our own sometimes. Those moments where you can be alone with your thoughts, and your mind runs wild. It is always fascinating to reflect on the places your mind goes, and what you end up thinking about. Do you ever find that you come up with a crazy idea, something you would like to challenge yourself to do, but then you swat it away, nah, I could do that. What a silly idea you think to yourself. But what if you didn't swat that idea away, what if you added that to a list, a list that you work your way through and push yourself in new ways as often as you can.

The Chicago marathon: one of the 6 marathon majors that almost every marathon runner wants to complete during their running career. One of the fastest, and most recognized marathon races in the world, it is one to watch every year. Last year, I was given the opportunity to race in it as an elite, and while in the elevator a few days before the race, I met the driving force behind it; race director Carey Pinkowski. Someone who had so much to do, and has so much responsibility, took the time to talk to a nervous, overwhelmed British woman, to reassure her that she did belong to be there. Carey has been the race director for the Chicago marathon [...]

I have always been fascinated with the minds of runners. At one point in my life I even looked into becoming a sports psychologist. Today, I had the opportunity to ask those questions I have always wondered with a well known sports psychologist, who has studied distance runners in detail, and has come to some fascinating conclusions on why we act the way we do. You are going to learn so much in this interview, and it will make you change your whole outlook on life, especially if you want to be successful, and get the most out of your running goals. My guest today is Dr. Stan Beecham

There are many topics that are covered over and over again, and some that you can ask someone about, or type into a search engine, and almost hear the crickets as you realize there is nothing on that topic. Runners are dedicated, determined, and love to research what they can do to run faster, so why is there absolutely nothing on women's issues and running. If you are a guy, you may want to switch off now, but it would also be a great idea for you to listen in to this interview, to learn more about it. And to the female listeners, this may be a first ever for how deep and detailed we go into these topics, but it will be informative, and I a [...]

One of my favorite quotes is by Neal Donald Walsh; life begins at the end of your comfort zone. Even though this quote is very well known, and we often tell ourselves that we are great at taking those leaps of faith, I often wonder, are we really? One person who has embraced this to the fullest is my guest today. She is one of the figureheads of womens running, and a photo of her in the Boston Marathon was voted one of the 100 photos that changed the world. Not only did she change it that day in boston in 1967, but she has kept that momentum going and is still encouraging it, breaking those barriers, pushing those boundaries, and making sure the women of the future have as much opportunity as men.

We know you love the science. We know you love diving deep into topics within running where other podcasts and running blogs wont go. We even know most of you are very skeptical of the big companies. That's why today we are talking to a professor who completed a research study on a pair of shoes that can increase your running economy, and actually make you run faster. No. This podcast has not been sponsored by anyone, nor was anyone paid to complete the study, this [...]

Inspiration. We can find it almost anywhere. The running world is surrounded by it. However, there are some people that just give off so much energy and passion that they inspire you just by being around them. My guest today is one of those people. From not knowing what a marathon was at age 35, to qualifying for the Olympic trials within a matter of years, my guest today is the textbook example of chasing your dreams, at any age. My guest today is Susan Loken. Too [...]

If you are listening to this podcast, unless you are my mum or dad, you have probably been bitten by the running bug. It can be hard to describe, and maybe you did not see it coming, like my guest today, but running is addictive, and it will change your life in ways you never imagined. Sure it gives you toned muscles and the ability to get out of the pouring rain quicker than you would have otherwise, but running gives you so much more than that. My guest today went from [...]

My guest today is honest. Not interested in telling you what you want to hear, but instead using his knowledge as a doctor to teach you how to make yourself more healthy, rather than giving you something to treat the symptoms, but never really addressing the true source of the problem. Today I am talking to Steve Gangemi, also known as the Sock Doc. Dr Gangemi is doctor who focuses on holisitic health care, focusing on the entire body rather than just the areas that [...]

Before we reintroduced the podcast, Jeff and I created a survey for our subscribers to give their feedback on how we could improve the podcast, and what you would like to see in the future of the podcast. I was a little confused by one guest request that came up over and over; Matt Fitzgerald. Matt had already been on the show twice, would listeners not want someone different? It was only once I listened to his two epiosdes that I could see why. He was absolutely fascinating, and such a pioneer within our running world. I loved his approach, and he is the kind of person you could go to a lecture from, and actually enjoy listening to what they [...]

Today we are going to chat with Jason Fitzgerald (Founder of Strength Running) and Anne Money, the creators of the Nutrition for Runners Program. Nutrition is complicated, and can be a somewhat confusing topic, so we are going to focus on actionable tips that you can use right away to start eating better. Jason and Anne are going to give you two awesome tips for exactly what it means to eat real, whole foods, and how you can make a quick decision when you are at the gro [...]

I am not gonna lie, when I start each podcast, I am nervous. I am well aware that I am talking to someone who has given up their most precious resource to share their knowledge with the runners connect community. When I received the confirmation email about the interview with my guest today, I was over the moon. However, that excitement soon turned to panic as I realized just how influential this guest is within our running world. I am pretty sure almost everyone listening has read or at least heard of the book born to run, and when you hear that people like Matthew Mchonaguey read the book, and requested to play one of the main characters in [...]