Run to the Top Podcast | The Ultimate Guide to Running

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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