Run to the Top Podcast | The Ultimate Guide to Running

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! Run Angel safety bracelet Running Mate app for finding real-time verified running "mates" Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That's why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

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.