Finding the time to get in a run, let alone a warm up can be a challenge at times. But if you are the kind of runner that thinks a little jogging is all you need to warm up, you're going to want to listen to this.
A proper warm up will help you feel better on the run, be less injury prone, and with practice, run better and faster than ever. And if you are getting ready for a speed day or a race, a warm up is essential for performing your best.
In this bonus Run to the Top Podcast, Coach Claire Bartholic talks about why you shouldn’t skip a true warm up and she explores exactly how to warm up for any kind of run or race.
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In May of 2021, two ultrarunners named David Kilgore and Margot Fleming were invited to a unique event whose only rules are there are no rules and there are no spectators. In the spirit of Hunter S Thompson’s mind-expanding trip across the desert in the iconic book Fear and Loathing In Las Vegas, The Speed Project is a race from Los Angeles to Las Vegas. The route is anywhere from 300 to 340 miles and is a journey just as counter culture as Thompson’s book, just without the drugs.
David and Margot were each supported by their crews on this multi-day race and to make things more interesting for all of us data-lovers, they had their biometrics measured the whole time by a wearable technology device called WHOOP. WHOOP measured their heart rate, heart rate variability, sleep quality, recovery and more.
You would think that after 50 to 80 mile days of running in the desert, all biometric trends would progressively get worse as each athlete deteriorated with the effort. But that’s not what happened.
A little background, David Kilgore is an accomplished ultrarunner, who ran for the University of Colorado and on Team USA in the Trail and Ultra Running World Championships in 2019. Today, he leads marketing for On Running in New York City, where he now lives and trains.
Margot Fleming is an ultrarunner and marathoner, has worked with Nike as a global brand manager, and now heads the global footwear marketing team at Lululemon. She is also the daughter of famed marathoner and 2 time NYC Marathon winner Tom Fleming who tragically suffered a heart attack at age 65. Margot is deeply ingrained in the NY NJ run scene and has worked closely with New York Road Runners in honor of her father’s legacy.
Claire Bartholic sits down with David and Margot to learn what it was like to push yourself to such limits through running, what it was like to race through the desert for days, how they fueled, and how they recovered.
For those of you that already love the world of ultra running, this one will hit the spot and for those of you who cannot even fathom such a journey, David and Margot will help paint the picture of what it’s really like.
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This week's show brought to you by:
Purity from the Amino Company. Purity is an essential amino acid-based formulation that has been shown in clinical trials to help reduce liver fat levels while working to maintain healthy liver enzyme levels and so much more. Check out the research here: https://aminoco.com/rttt
If you’re interested in learning more and giving Purity 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%
Many runners are guilty of downplaying their running. If you've ever said, "I'm not a real runner," or have gotten down about your abilities as a runner, this is for you.
We are shifting the negativity about our running on The Run To the Top in this episode and owning up to our true awesomeness! Learn how to break out of the negative self talk and comparison trap today.
*GIVEAWAY ALERT*
If you agree with how awesome running is, and are ready to celebrate the fact that you are an awesome runner, I’d love to hear about it. Follow me, @theplantedrunner and tag me on instagram with your running post using the hashtag #awesomerunner. I’ll respond to you personally and I’ll send two winners a FREE supply of LMNT hydration powders as a thank you.
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In today’s episode, we’re going to drill down on one critical micronutrient that is essential to humans in the right dose, highly toxic in the wrong dose, and one that many runners are chronically deficient in and that is iron.
To help explain the unique role of iron in runners, I invited Dr Mike Zourdos and Dr Sara Mahoney on the Run to the Top. Mike and Sara have studied the role of iron in marathon runners for both health and performance, and fun fact, Sara is Mike’s endurance coach.
Mike is a Full Professor and the Associate Chair in the Department of Exercise Science and Health Promotion at Florida Atlantic University in Boca Raton, FL. Mike’s research lab, the Muscle Physiology Laboratory, focuses on resistance and strength training, but more recently, he has begun to come over to the endurance side of sport with a little help from Sara.
Dr Sara Mahoney is the Chair of the Department of Exercise Science and Associate Professor at Bellarmine University in Louisville, KY. Her research has been focused in the use of nutraceuticals and the use of nutrition in athletic performance, specifically endurance and ultra-endurance events.
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This week's show is brought to you by:
LMNT. Head over to DrinkLMNT.com/RUNNERSCONNECT for your salty samples.
Up to 50% of runners will suffer an injury in any given year and one of the most severe and common injuries is a stress fracture.
Because treatment for a stress fracture will require a significant amount of time off your feet, you’ll want to become aware of this risk to runners and start work on prevention now to avoid ever getting a fracture in the first place.
And if you’ve already suffered from a stress fracture and want to know what steps to take to heal, recover, and get back to running your bes t, I’ll go over what you need to know with a little help from runnersconnect.net founder Jeff Gaudette.
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If you’ve run long enough or are just starting your journey, you probably have a Iove/hate relationship with running. Running long distances is wonderful and completely irrational at the same time.
To help me explore the delightful and nonsensical sport that we all love to hate, I invited author and ultrarunner Brendan Leonard on the Run to the Top.
Brendan is a freelance writer and illustrator whose new book, I Hate Running and You Can Too, is a hilarious and relatable trip into the mind of a runner that’s not going to top any podiums or win any races, but still regularly runs irrationally long distances.
Brendan started his popular website Semi-Rad.com in 2011 as a channel for active, yet not elite athletes, who love to get out there, but don’t take themselves too seriously.
He’s a contributing editor at Adventure Journal and a columnist at Outside. His stories have appeared in Backpacker, National Geographic Adventure, Men’s Journal, Sierra, Adventure Cyclist, and more.
He’s bicycled across America, runs hundred milers, and he is continually amazed at the things that regular people can do.
His work is funny and insightful and he might just inspire you to love (or hate?) your running too.
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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%
Many people want to lose weight with running. While the benefits of running can go far beyond losing a few pounds, running can be a fantastic part of your strategy to get in the best shape of your life.
So why is it that runners come in all shapes and sizes? If running is so good for weight loss, why aren’t all runners perfectly trim and lean? And what about those stories that you hear of people actually gaining weight while training for the marathon? How is that even possible when you are pounding out mile after mile?
Coach Claire Bartholic goes beyond just calories in and calories out to explore why you might not be losing weight despite how much you run. Then, she goes over how you can change your routine and habits to finally achieve the weight loss results you are looking for.
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Hydration and Fueling For Endurance Performance Series, Part Two: The EXACT Fueling and Hydration Secrets from the Best Endurance Athletes with Abby Coleman
Learn exactly how the best endurance athletes in the world are fueling and hydrating with sports scientist, Abby Coleman. Abby is part of the team at Precision Hydration and she has helped create and analyze the strategies of top Ironman performers, the man who broke the 100 mile and 12 hour world record breaking race, and multiple champion ultra runners and riders. She knows exactly what they ate and drank at every stage of the race and will help us apply that knowledge to our own plans.
Abby is an expert on sweat and has Sweat Tested some of the top athletes in the world - including NBA, Premier League, NFL and MLB players - to help them refine their hydration strategies. She advises professional cycling teams, pro triathletes, and 2x Olympic runner Eilish McColgan.
Oh yeah, Abby helps recreational athletes too.
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Welcome to Part One of our two part series on Hydration and Fueling for Endurance Performance. In this episode we’ll talk about how to craft your perfect hydration plan and on Part Two, we’ll learn the exact fueling and hydration strategies of some of the best endurance athletes in the world. Be sure that you are subscribed to the Run to the Top so you don’t miss out on a single episode!
Ah, summer. The warm, sunny days, and short nights are perfect for getting outside and savoring nature with family and friends. But if you are an endurance runner, training in the heat comes with challenges.
Not only is running simply more uncomfortable as the mercury rises, but the combination of heat, sun, humidity and distance will begin to affect our performance as the body struggles to cool itself down.
If you’ve ever come back from a run soaked in sweat, or had salt stinging your eyes and staining your clothes, you probably already know that hydration is important. And if you are training this summer for a marathon or an ultra, a perfect hydration plan is an absolute must.
The question is how do we do it right for both our health and our performance?
To get into the precise details and science to help you craft your own personal hydration strategy, I invited sweat expert Andy Blow of Precision Hydration back on the Run to the Top to help me out. You may remember him from my interview with him in 2020, one of our most downloaded episodes of the year. If you haven’t listened to that one, be sure to go back and check it out!
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How To Measure Your Sweat Rate
How To Start an Event Well Hydrated
How Much Dehydration Can You Tolerate?
How To Tell if You May be a Salty Sweater
Discount code for precisionhydration.com for 15% off your first order: RUNTOTHETOP
Your spine starts showing signs of aging at age 20. Is too much running putting it at more risk?
We talk about the spine a lot to our athletes. Your posture and spinal mobility are huge players in good running form, which allow you to run faster and longer with less effort. Flexibility in the thoracic spine in particular allows you to run light and tall, as well as makes more room for lungs to fully expand to their potential.
So what can we do to make sure that our spine is supported, helping us run faster and pain-free? And what happens to our spinal health as we age, especially if we’ve spent years pounding out mile after mile?
Brigham Young University’s Dr Ulrika Mitchell researches the spine and is on the show to talk about it.
Dr Mitchell was born in Germany and got her degrees in Sports Science and Physical Therapy there before moving to the US in the 90s. She got her PhD at BYU and now teaches Functional Anatomy and Orthopedic Impairment at the university. Her research is mostly focused on the spine, low back pain, and she frequently studies runners as she is a runner herself.
Coach Claire asks her all about how the spine functions when we run, how to make sure that it is optimally supported, what exercises we can do to maintain proper spine alignment as we run, and what happens to our spines as we age.
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Is a lack of great sleep ruining our lives and our running? Claire wanted to find out, so she invited sleep expert Dr Shelby Harris on the show to talk about it.
Dr. Harris is the former director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center. Now in private practice in White Plains, NY, she treats a wide variety of sleep disorders such as insomnia, nightmares, circadian rhythm disorders, narcolepsy, and more using evidence-based behavioral treatments. She has researched the neuropsychological effects of insomnia in older adults as well as behavioral treatments for insomnia, parasomnias, narcolepsy, and excessive daytime sleepiness.
Dr. Harris has written for the New York Times and Psychology Today and has been quoted in media such as The Huffington Post, The New Yorker, Wall Street Journal, O Magazine, and New York Magazine. She has appeared on the Today Show, World News with Diane Sawyer, Good Morning America, and more.
In other words, she knows a lot about sleep and she is a runner herself. Claire asks her how we can better decide to prioritize sleep over running and whether afternoon runners or morning runners are doing a better job with their sleep. She talks about how much sleep we really need and how to get more of it.
And if you are a runner with kids, this episode is especially for you because your little ones might just need a little more sleep too.
And just so you know, if you are listening to this at 2am because you can’t sleep and you just happen to fall into dreamland before the show is over, we will take it as a compliment!
Summer is officially here in the Northern Hemisphere and while longer days leave lots more time for running, the sun, heat and humidity can make running miserable. But unless you’d like to spend the season on a treadmill in the air-conditioning, learning to adapt to the heat is your best option.
The good news is that all your sweaty work this summer will pay off with faster times in the fall, when things cool off a little.
We'll get into the science of what is happening when you run in the heat and then offer some cool suggestions that can help you train this summer more effectively, despite the temperatures.
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Matt Frazier is a vegan ultramarathoner, author, and entrepreneur, best known as the founder of the No Meat Athlete movement and host of the No Meat Athlete Radio podcast. Matt found he could run longer and faster with the help of a plant-based diet, and shortly after adopting a plant-based diet, Matt qualified for the Boston Marathon after taking over 100 minutes off his first marathon time. He has run several 50-milers and a 100-mile ultramarathon on a vegan diet.
Matt's books have sold over 125,000 copies in five languages, and his work have been featured in books including Rich Roll’s Finding Ultra, Brendan Brazier’s Thrive Foods, and Seth Godin’s What to Do When It’s Your Turn. Matt was named by Greatist as one of the 100 Most Influential People in Health and Fitness, and Sports Illustrated has called The No Meat Athlete Cookbook one of the best Health & Wellness books.
Matt has a brand new book out called the Plant Based Athlete and I couldn’t leave out his equally amazing co-author Robert Cheeke.
Robert began a vegan lifestyle for ethical reasons at age 15, weighing just 120 pounds. Today he is the author of the best-selling books, Vegan Bodybuilding & Fitness, Shred It!, Plant-Based Muscle. He is often referred to as the “Godfather of Vegan Bodybuilding,” growing the industry from infancy in 2002, to where it is today.
As a two-time natural bodybuilding champion, Robert is considered one of VegNews magazine's Most Influential Vegan Athletes. He tours around the world sharing his story of transformation from a skinny farm kid to champion vegan bodybuilder. Robert is the founder and president of Vegan Bodybuilding & Fitness and maintains the popular website, VeganBodybuilding.com. He is a regular contributor to No Meat Athlete, Forks Over Knives, and Vegan Strong.
In my conversation with Robert and Matt, we talk about common nutrition myths about plant-based and vegan diets (here’s a hint--they are not always the same) and how more and more top athletes around the world are discovering that plant-based nutrition is not simply some fad diet, but a powerful performance and recovery enhancer.
We talk about protein, calories, macros, and whether or not you need to be all in to reap the benefits of plants.
As you can probably guess, this was a delightful conversation for me because not only did I get a chance to interact with two people whose work I think so highly of, but I also get to talk about my two most favorite subjects: running and food.
Have you ever experienced painful leg cramping late in a race?
Coach Claire goes into the science of leg cramping. This episode will equip you with an action plan that you can start today to cramp-proof your legs, so you can crush your next race, cramp-free.
And she does it with a little help from her running mentor, Coach Jeff Gaudette, 2:22 marathoner and founder of RunnersConnect.net.
Coach Jeff has extensively studied the issue of late-race cramping in runners and it might not be caused by what you think it is.
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What if I told you that there was a simple way to improve your muscular endurance, reduce your respiratory rate when running, reduce the production of lactic acid, slash your cortisol build up in half, allowing for faster recovery times after every run? I bet you’d be all over it, right? And then you might be asking, what’s the catch?
My guest today is Dr Dena Garner and she’s spent the last 17 years of her career researching and developing a very simple product that promises to do just that.
Dr Garner is a professor at The Citadel, one of six senior military colleges in the United States. She has degrees in exercise science and muscle physiology as well as a postdoctoral fellowship in neurology.
At The Citadel, her research has concentrated on the effects of a mouthpiece inserted over the lower teeth during exercise. She measures physiological parameters of her subjects while using the mouthpiece, including levels of lactate and cortisol, as well as respiratory rate and has found some pretty incredible results.
Her research has shown that the specific way you place your jaw and tongue, aided by a mouthpiece, results in a physiological change in the airway, which improves performance outcomes. In addition to opening your airway, when you bite or clench down on the mouthpiece during exercise, research cites an increase in cerebral blood flow, which may be the link to the improvements in cortisol and lactate.
Okay, okay, I know what you are thinking. This is pretty weird, right? And I’m not afraid to say that to Dr Garner in our conversation.
But, if you think about it, it could make sense. Think about when you are concentrating hard on something. Many people instinctively clench their teeth or chew on a pencil or their lip or a necklace or bite their nails. Why do we do that? What if it’s not just a habit your mom tries to get you to stop doing? What if it’s a stress-relieving mechanism that’s evolved over time that actually does help us?
I don’t know about all that, but what I do know is that this research is absolutely fascinating to me and potentially could be a gamechanger in performance and recovery. Let’s find out.
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Having a solid fueling plan for the marathon can make the difference between a great race and a disaster. But how do you know what to eat, how much to eat, and when?
Coach Claire Bartholic explains exactly how much runners need to take in before and during the marathon. She talks what you should be doing in the days before the race to top off your muscles' storage of glycogen, what you should eat race morning, and just how many carbs and calories you need to take in to avoid the bonk and cross the finish line your fastest!
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Marathon Nutrition Blueprint https://runnersconnect.net/marathon-nutrition-blueprint/
Are you ready to be inspired? And maybe have some fun while we are at it? Then this is the episode for you.
For most of us, qualifying for the Olympics is a completely unrelateable accomplishment, right? Well how about qualifying for FIVE of them?
Abdi Abdirahman is the only American distance runner to qualify for five Olympic Games. At age 44, Abdi is also the oldest American runner to qualify for the Olympics, the oldest male to podium at the New York City Marathon, and the USA Track & Field master’s record holder in the marathon.
Born in Somalia, he came to Tucson, Arizona, at age 16 after his family escaped civil war. He became an American citizen in 2000 and has represented the United States as a 10,000m runner at the 2000, 2004, and 2008 Olympics, in the marathon in 2012, and has qualified for the 2020 Olympic marathon to be held in Japan this year.
Coach Claire Bartholic wanted to talk to “The Black Cactus” as Abdi is also known, not just about his amazing accomplishments, but about the things that are relatable and helpful to all runners--not just elites.
Because the truth is that we are all runners and while Abdi just happens to be one of the fastest runners on the planet, we are all just putting one foot in front of the other.
His new book is called, Abdi’s World: The Black Cactus on Life, Running, and Fun, and in it, Abdi not only tells his incredible life story, but he also talks about how he leads a fulfilling life that is not all about running.
It’s like a guidebook that is part life lessons, part training tips, part autobiography, and all uniquely Abdi.
Claire talks with him about his 5 rules of running that might just help you have a better run today. It’s kind of hard to believe that such a dedicated, durable and resilient runner like him sometimes has to convince himself to go for a run, but it’s true and she asks him all about it.
This conversation is as much about living a passionate life as it is about running and it’s hard to find someone more passionate about both than Abdi.
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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%
This week's show also brought to you by:
Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/rttt
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%
Do you want to know the number one way to get faster as a runner?
SLOW DOWN!
Yes, it seems like the opposite of what you want to do to improve, but it's absolutely true.
In this bonus episode of the Run to the Top, Coach Claire Bartholic will explain the science behind aerobic development and recovery and why slow, easy runs are the most beneficial.
Not only that, but she describes exactly HOW to run slowly and master this powerful technique.
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Accurate nutrition information for runners can get pretty murky out there. It can be tough to figure out what’s really important and really, what’s even true.
And that’s why I’ve brought on Meghann Featherstun who’s going to give it to us straight. Meghann is a registered dietitian and board-certified specialist in sports dietetics at Featherstone Nutrition– which means she’s an expert in sports nutrition. Her passion is to bring accurate nutrition and fueling information out to runners everywhere, backed by research and science. And her mission is to debunk the food myths that hurt runners’ health and performance.
Oh, yeah, she’s also a mom of two and a 2:57 marathoner.
I invited Meghann on the show to play a little game that she plays every week with her Instagram followers called “is that freaking true Friday” and we had lots of fun with this one.
So get ready to brush up on your running nutrition knowledge and crush a myth or two with Meghann.
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On this bonus Run to the Top, we are going to talk about racing, and specifically over-racing. That’s when you are racing so often that it’s actually hurting your progress as a runner.
Now you might be wondering why I chose this topic, over-racing, right now just as some races are finally coming back after the pandemic. But that’s EXACTLY why I think this is the perfect topic right now.
Races are coming back and we runners are so thankful and excited to get back to the sport that it’s tempting to sign up for any and every race you can.
I’m the last person that is going to tell you that you shouldn’t go race, be social, test your fitness, and hang out with your tribe of runners. If it’s bringing you joy, it’s probably good for you. We all could use a big dose of joy right now.
But if that’s how you spend every weekend and you are wondering why your race times haven’t improved in a while, or if they are getting worse, over-racing might have something to do with it.
RunnersConnect athlete Jon tells us how over-racing at the beginning of his running journey started to affect his ultimate goal, the marathon, and how he now uses tune-up races as a boost to his build up instead of a detriment!
Learn how you can incorporate tune-up races into your training in a way that they are beneficial to your bigger goal race and your long-term progress.
Or if you just love racing as much as possible, learn how you can transform those races into workouts that improve your fitness!
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Can new tech in your shoe change the way you run for the better?
We are all used to our watches telling us how fast (or slow) we are, counting our heartbeats, our footsteps, or even telling us how much recovery we need (or trying to anyway!)
But now there is technology that can tell us even more. New wearables can give us some clues to our own unique running form so we can better understand where we can improve.
My guests today are here to tell you all about it.
Dr Grant Trewartha is the Head of Biomechanics at the wearable technology company NURVV. His research into the technical aspects of endurance running helped shape the development of a unique shoe insert called NURVV Run. Prior to his time at NURVV, Grant spent 16 years at University of Bath, leading significant research about injury prevention for rugby players as well as research on the biomechanics of sprinting and tendon mechanics during running.
Anna Kosciuk is a Sport Scientist and a Footwear specialist and is also a part of Biomechanics team at NURVV. Anna’s expertise is in learning how we can prevent running-related injury risk factors and maximize running performance through exercise and footwear. Prior to NURVV, she spent 4 years working in a specialist footwear lab where she performed detailed running gait analyses to match runners with the most perfect pair of running shoes based on their individual motion biomechanics.
So we get into the nitty gritty about shoes, running form, and how wearable technology works and where it’s headed in the future. Tons of great info in this one.
And in case you are wondering, no, we are not sponsored by NURVV and I have never tried the product. I just think that this kind of tech is interesting and could be very relevant to helping runners become better without having to go to a fancy lab. But I did reach out to see if I could snag a discount code if you are interested in trying it:
RUNPOD30 saves you 30% off NURVV Run in the US and UK only at nurvv.com
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%
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Can you run a specific workout pace on feel alone? Without looking at your watch? Tempo runs, steady runs, threshold runs, VO2 max workouts...they all have a "feel" to them and if you can learn how to pace them properly without being a slave to your watch, you can become a better, more adaptable runner.
On this bonus episode of the Run to the Top, Coach Claire Bartholic introduces Laurie, a RunnersConnect athlete that has gotten very good at learning to pace by feel and effort. Laurie shares how she does it and Coach Claire explains how you can figure out how you should feel in any given workout by understanding the specific purpose of each one.
CONNECT, COMMENT, & COMMUNITY:
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Lindsey Bomgren from Nourish Move Love is a super fit Minnesota trainer and creator of amazing and free YouTube strength videos. While they are not marketed as “runners’ workouts” they are the exact same exercises that Coach Claire prescribes to athletes because they are classic strength moves that build better runners. But Lindsey just does them better.
Lindsey is a certified personal trainer and group fitness instructor who has been featured in Women's Health Magazine, The Bump, Yahoo Finance, Cosmopolitan, Popsugar, Brit + Co, Well + Good and more.
Lindsey is tough, but also cheerful and encouraging, often interjecting with her signature catch phrase “holy bananas” when things get hard.
Coach Claire has been using Lindsey's videos over the past few month and the difference in her strength is remarkable!
Oh, and don’t forget to stay tuned at the end of the episode where we've got a major announcement about the future of the Run to the Top!
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The RunnersConnect family has grown! We welcomed a brand new expert coach to our staff this year and I’d like to introduce you to her.
Andie Cozzarelli is a 2:38 marathoner, semi-pro athlete from Raleigh, NC. She ran in college at North Carolina State, becoming a 2 time All-American in the 10k and joined Oiselle after college. She qualified for the 2016 Olympic Trials in the Marathon with a half marathon and later went on to win her first full at the Indianapolis Monumental Marathon.
After coaching on her own, Andie has joined the coaching team at RunnersConnect and we couldn't be more thrilled!
But Andie’s running road was not always smooth and easy. As a sophomore in college, she was diagnosed with Celiac Disease after struggling with her training and developing some disordered eating habits. Her performances improved after making some important dietary changes, but it wasn’t enough to prevent some serious physical and mental health issues connected to her training and fueling. Thankfully, she has recovered and now is an advocate for mental health, nutrition, and balance in training.
Aside from running & coaching, Andie and Claire have another sweet passion that they share and we’ll get into that in this conversation.
If you think running a single marathon is tough, get ready to be inspired by Jocelyn Rivas. Jocelyn is on a mission to not just run 100 marathons, but break the Guinness World Records (plural) for being the youngest person to run 100 marathons AND the youngest woman to run 100 marathons AND the youngest Latina to run 100 marathons. Whew!
At age 24, Jocelyn already has 82 marathons behind her, many done during the pandemic, which was no easy feat. And we’re not talking loops she’s running through her neighborhood. These are real certified races, each one bringing her closer to her ambitious goal.
No stranger to adversity, Jocelyn is a DREAMer who was brought to the United States from El Salvador as a child and remains in this country for now thanks to the Deferred Action for Childhood Arrivals Act.
Part of her 100-marathon motivation stems from her desire to shine a light on people like herself and to show others that women can do anything no matter where they were born. She talks about what this quest means to her, how she manages to pull this off with a challenging full-time job, and what training and recovery is like for her. Oh, and she’s doing this on a completely plant-based diet.
Jocelyn’s great determination and positive energy makes for a very unique and enjoyable conversation with Coach Claire!
Questions Jocelyn is asked:
4:00 You are currently trying to break two Guinness World Records to become the youngest person to run 100 marathons and the youngest woman to run 100 marathons. How old are you and what got you started with this quest?
4:50 How did you start running then? Did you just start with a mile or what was the first day of training like?
5:45 How old were you when you ran your first marathon?
5:56 When did you get this idea to go for the world record?
7:05 Can you explain what a DREAMer is?
8:04 What country are you from?
8:11 Does anyone else in your family run?
8:43 How did the pandemic affect your mission?
10;33 What are some of your favorite stories? How many marathons have you run in a week?
11:49 The obvious question is how do you recover from running 26.2 miles for six out of nine days? You must be sore and tired, so how do you get through that?
16:33 Let’s talk about food. You’re a vegan so you’re like me, and the first question that everyone’s going to ask is, how do you eat enough on a vegan diet? Where do you get your protein? How do you pull this off on just plants?
19:06 You just started eating vegan as an experiment. It wasn’t ethical or environmental. You just saw that people were doing it and decided to try it. Is that it?
19:52 Do you still use gels while you run marathons or do you eat something else?
20:50 How long does it usually take you to run the marathons? Are you running them really fast or what is your average finishing time?
22:28 What are you doing in-between each marathons? Do you have some kind of structured plan? Do you do speed work? Do you do strength training or are you just recovering?
23:59 Have you had any injuries? Are you worried about overtraining or anything like that?
25:22 You’re still working a full-time job 40 hours a week. What do you do and how do you fit all this in with your life?
29:47 You’re planning on hitting marathon number 100 in November in your hometown at the Los Angeles Marathon. What are you anticipating that day to be like?
31:13 What’s been the hardest part of this journey for you?
31:54 You don’t drive. Why don’t you drive?
33:34 What kind of support are you getting from the community? If you pull this off, you will be the youngest Latina to run 100 marathons. Why is that important to you?
35:07 Once you accomplish this, do you have any idea what’s next?
35:31 What’s your next marathon coming up?
Questions I ask everyone:
36:14 If you could go back and talk to yourself when you started running, what advice would you give yourself?
36:53 What is the greatest gift running has given you?
37:18 Where can listeners connect with you?
“I was actually not in a good place mentally. There were things going on with being deported potentially, and so I was just in a very dark place. And I was like, I want to make a statement. I want to make a statement that DREAMers are here to do something good. DREAMers are here to just help.”
“My biggest thing is I take recovery, I prioritize it more than anything. I use so many tools. I massage myself. I use so many lotions. You would make fun of me because I literally have like 10 different lotions and I use them all.”
“I use running as a type of therapy and it’s just so amazing. Once I am done with work, I go for a run. I come back and I’m just like, I feel amazing. That feeling that wow, just everything goes away.”
Take a Listen on Your Next Run
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