How to handle training and racing in heat and humidity!
Something a lot of our athletes are talking about now, is the role heat and humidity plays in training and racing. As great as it would be to not see any effect, we know we need to adjust in order to stay on track.
Our athletes have the ability to click a button in their schedule to automatically adjust their paces based on the dew point and temperature. Yet, it can still sometimes take some convincing that it is alright to be a little slower during this time.
On this week’s Podcast we cover:
Master training in the summer, and we can really see the benefits pay off in the fall. Tune in and start maximizing your performance in any weather!
Racing in hot weather? Use our exclusive Temperature Calculator on your workout and race days to adjust your goal pace according to the weather outlook!
Hydration Challenge: https://app.runnersconnect.net/social/p/362912?s=75
This week’s show brought to you by:
Dri Seats
If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.
DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.
Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.
You can head to driseats.com and use code RC20 to get 20% off first order
Perform from the Amino Company
Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.
Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: aminoco.com/rttt
If you’re interested in learning more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%
Sports and health journalist Christine Yu joins the podcast to shed light on the need for inclusive research and guidelines in sports and exercise science, and the transformative solutions that can empower women athletes at every stage of life.
Christine’s ground-breaking book - “Up To Speed” - addresses the gender data gap head-on. She exposes the limitations of current research and guidelines, revealing how they often fail to consider the unique experiences and bodies of women athletes. Through insightful interviews with researchers and advocates, she highlights innovative approaches proposed to enhance the athletic lives of women and girls, dispelling myths and biases while championing real science.
In this conversation, we discuss:
This week’s show brought to you by:
Qualia Mind from NeuroHacker
Tired of Morning Fatigue After Your Workouts?
Qualia Mind is a natural neurotropic designed to improve daily mental performance, especially if you’re a morning runner and struggle to focus at work after runs.
I noticed the difference in just days...to my focus, my mood, my memory and my willpower to GET. THINGS. DONE, especially on those days when morning training really has me feeling unmotivated.
Go to neurohacker.com/RTTT for $100 OFF, and use code RTTT for an extra 15%
AG1
Adding AG1 to my daily routine has been the best thing I've done all year. If you've been thinking about trying AG1 as well, but the price kept holding you back, AG1 has made it an even better deal for Run to the Top listeners by giving you a year's supply of Vitamin D plus 5 travel packs and a money back guarantee if you don’t love it when you use the link athleticgreens.com/rttt.
Timeline Nutrition
Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.
Today we’re back with more listener questions, but this time we’re switching up the format and introducing one of the newest members of our team, Cory Nagler.
Cory is coming on board as our podcast showrunner and today he and coach Jeff are going to answer the questions you’ve submitted to us over voicemail and through our social media channels.
Along the way, Coach Jeff is going to introduce you into who Cory is and what exactly his role at RunnersConnect will be.
They’re also going to cover topics such as…
If you have questions you’d like our coaches to answer on the podcast, you can head to runnersconnect.net/daily and submit them to us or send them to us on any of our social channels.
Racing in hot weather? Use our exclusive Temperature Calculator to calculate exactly how much heat is impacting your race and workout times and to adjust your goal pace according to the weather outlook!
This week’s show brought to you by:
TANRI
Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners.
Unlike most chemical sunscreens, Tanri uses Zinc oxide and titanium dioxide, which protect from both types of UV rays. Plus, they use all-natural Ingredients that are better for you and the environment. And, the most important part for runners – it goes on smooth and won’t burn your eyes during a heavy, sweaty workout because of the natural ingredients.
Don’t be that runner that acts too late when it comes to taking care of your skin. If you’ve tried regular sunscreen in the past, but hated the slimy feel or how it got in your eyes, you’ll love how Tanri has fixed all those issues for runners.
If you want to give Tanri a try, head over to Tanri.com and use the code RTTT to get 10% your entire purchase.
Lagoon
Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.
Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.
And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.
If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top
Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.
How do you know which supplements are actually improving your performance on race day and which aren’t?
Well, you dig into the research.
And, since I know all of you listening aren’t researchers at heart (or you just don’t have time to dig into everything) we’ve brought on one of the foremost experts in the world at analyzing research studies and applying them to actual training, Alex Hutchinson.
Hutchinson is a former physicist and national-class runner, and a National Magazine Award-winning science journalist.
Alex will help us…
With his "what does the evidence show" mantra, I think Alex is one of the best people to speak on the subject of what ergogenic aids are worth trying and which aren’t
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…
When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.
Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough.
For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you’ll save an additional 10% on any purchase.
A few months ago we shared a peek inside a week of training of an elite runner, our very own coach Alex Ostberg.
Based on your feedback, you really enjoyed seeing how an elite runner shares the same struggles, doubts, and challenges you do, even though they are running paces and times that seem out of this world.
Well, Coach Alex is back with another relatable glimpse inside a week of training of an elite runner.
Alex is currently building back from a setback in his training, which I know many of us have also experienced. He’ll share…
This is a really great, in-depth look at the mindset and training of an elite runner in a situation all of us can understand and learn from.
This week’s show brought to you by:
Perform from the Amino Company
Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.
Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increase muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt
If you’re interested in learning more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%
Dri Seats
If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.
DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.
Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.
You can head to driseats.com and use code RC20 to get 20% off first order
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:
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.
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…
You’ll learn a lot of helpful lessons in this one, so let’s get to it!
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…
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.
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:
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…
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!
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…
If you’re tired of finishing races like you could have pushed yourself harder, this is a must listen!
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…
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.
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:
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
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…
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.
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…
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!
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…
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…
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.
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…
There’s a lot to unpack here and Coach Jeff is going to get real in-depth, so let’s get to it!
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…
You don't want to miss this one.
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.
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…
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…
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!
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
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:
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.
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…
What valuable insights have you gained from this episode? Share your thoughts in the comments below!
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…
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)
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.