Run to the Top Podcast | The Ultimate Guide to Running

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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