It’s the start of the new year and of course that means reflection and goal planning.
So, on today’s Run to the Top, I’m going to go over how to plan the optimal year of training and why it’s critical to do this now. You’ll learn:
If you’ve struggled to make constant progress or find yourself in a constant cycle of lack of motivation and excited about training, this is the perfect lesson for you.
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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!
Are you ready to layer up and brave the cold for some winter running?
If so, here are some essential tips for running in the winter that will make your runs a whole lot easier, safer and help you adapt your schedule.
We discuss…
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When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I’ve coached are surprised to learn that their sodium needs are actually much higher than they expected and it’s been hurting their performance.
Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They’ve been told that salt is a bad thing in food and frequently don’t get enough for their lifestyle.
Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!
What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).
That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.
Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).
The lure of downhill racing is pretty seductive. Courses promising fast times and scenic views are becoming more and more popular, especially for runners looking for the extra edge to finish in a personal record or to score a Boston qualifying time.
But downhill running is actually much harder on your body than flat or even uphill running and surprisingly, some runners end up being slower on courses with a lot of decline.
On today’s Run to the Top Podcast, Coach Claire talks all about downhill running and racing.
You’ll learn:
If you’ve got a downhill race on your schedule in 2022, this is a must-listen!
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Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition.
Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes.
Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body.
The best part is that you can do it all from home and it isn’t expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 .
Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.
Staying motivated is something that every runner has to deal with.
Whether you’re constantly lacking motivation or it only comes up once in a blue moon, one of the secrets to powering through these times is accountability.
So, how do you set yourself to be accountable? What happens when you need external accountability?
To answer these questions, we’ve brought on Sabrina Little, an expert coach and accomplished professional trail and ultra runner for HOKA ONE ONE. She has qualified for 5 US teams and has won 5 US titles from the 50-mile trail to the 24-hour road ultra. She previously held American records in the 24-hour and 200K distances.
This is a fascinating discussion that just might change the way you look at who is accountable to whom.
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When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I’ve coached are surprised to learn that their sodium needs are actually much higher than they expected and it’s been hurting their performance.
Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They’ve been told that salt is a bad thing in food and frequently don’t get enough for their lifestyle.
Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!
What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).
That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.
Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).
Have you heard of the concept of “ideal race weight” and tried working towards it or wondering if it could help improve your running?
In short, your “ideal race weight” is the optimal balance between enough muscle strength to provide power for your stride with as little “unnecessary” weight as possible.
But, is it possible that chasing an ideal race weight can actually backfire? In this in-depth episode, Coach Claire breaks down…
If you’ve struggled with your weight and running performance, this is a must listen.
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Join the Elite Treatment where you get first dibs on everything RTTT each month!
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Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition.
Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes.
Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body.
The best part is that you can do it all from home and it isn’t expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 .
Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.
We’ve all been there. We have a big race coming up and we want to give our all to training (which includes more than just the running, like sleep and nutrition too).
But, we also have obligations as parents, spouses and at work is the ultimate struggle for most runners.
So, how do you do it? In today’s podcast episode, Coach Claire gives you some helpful tips, including…
This is a topic that’s been repeatedly requested by many of you, so we know how important it is and would love to hear your feedback.
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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%
Most recurring running injuries are caused by some kind of muscle imbalance or weakness.
The imbalance or weakness in one part of your body causes another part to compensate by doing more work, usually resulting in some type of overuse injury.
Strength training is the best way to fix this…but not just any type of strength training. Specifically, you’ll want to focus on what’s called unilateral training.
On this episode of the Run to the Top Podcast, I’m going to explore:
If you’re constantly suffering from recurring injuries, this is a must-listen episode!
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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!
For many runners, qualifying for Boston is a dream.
So how, exactly, do you do it? What does it take and how long does it take to get faster in the marathon so you can achieve your dream goal?
In this episode, we discuss…
Whether you are dreaming of running it one day or if you run it every year, you’ll learn some tips and tricks to get you to Hopkinton all the way to the finish on Boylston.
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When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I’ve coached are surprised to learn that their sodium needs are actually much higher than they expected and it’s been hurting their performance.
Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They’ve been told that salt is a bad thing in food and frequently don’t get enough for their lifestyle.
Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!
What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).
That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.
Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).
Believe it or not, walking can make you a better runner, even if you’re experienced.
From increasing your aerobic capacity to allowing you to run farther and recover faster, walking can be a tool you add to your training tool-belt.
In this episode, you’ll learn…
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Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition.
Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes.
Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body.
The best part is that you can do it all from home and it isn’t expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 .
Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.
We know that nutrition plays a critical role in our recovery and running performance, both in training and while racing.
Yet, it’s often difficult for runners to balance the needs of their running with the desire to eat healthier overall and keep the weight off. The difficulty is compounded when we realize that no one diet or nutrition plan is right for everyone.
That’s why we’ve brought nutrition expert Brian St. Pierre onto the show to discuss…
For those that don’t know, Brian St Pierre is a registered dietitian and has a master’s degree in food science and human nutrition. He’s also a certified Sports Nutritionist and serves on the Men’s Health Board of Advisors.
He works with Olympians as well as pro athletes from the US Open, the NBA and the NFL. He’s been featured in too many publications to even list, including US News & World Report, Men’s Health, Men’s Fitness, BuzzFeed, and more.
You’ll love this conversation, not just for the specifics on how to better fuel, but Brian’s open-mind when it comes to finding the right nutrition plan for you.
Perhaps the most common mistake runners make when writing their own training plans is trying to change or add in too many variables at once. This leads to overtraining and not being able to identify what is (and isn’t) working.
When it comes to writing your training schedule or adjusting your plan to take your training to the next level, there are 3 main variables to take into account: frequency, duration, and intensity.
In this episode we’ll discuss…
This is a must listen if you’ve plateaued in your progress or keep hitting injury or overtraining ruts when training for races.
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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!
When your race fueling and prep calls for sugary drinks and gels, how do you balance optimal nutrition for your running performance with what’s best for your optimal health?
To get answers, we turned to Dr Krista Scott-Dixon, the curriculum designer at Precision Nutrition, one of the top nutrition certification and coaching programs in the world.
In this episode, we discuss…
Krista’s more holistic approach to nutrition is so refreshing and I think we all can take a step back and think about what is best for our goals right now, and for the long term to be sure that we are runners for a long, long, life.
Find KSD at:
IG and Twitter: @stumptuous
FB:
https://www.facebook.com/krista.scottdixon.pn
https://www.facebook.com/whymewanteat/
https://www.facebook.com/stumptuous/
Why Me Want Eat on Amazon.com -- https://www.amazon.com/Why-Me-Want-Eat-ckedupitude/dp/1544812299/
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When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I’ve coached are surprised to learn that their sodium needs are actually much higher than they expected and it’s been hurting their performance.
Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They’ve been told that salt is a bad thing in food and frequently don’t get enough for their lifestyle.
Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!
What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).
That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.
Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).
When the weather is perfect, there’s nothing better than a nice run outdoors. But when it’s not so great, or when it’s downright miserable running weather, you have three options:
Download your FREE Treadmill Guide for Runners now
But is treadmill running really the same as running outside?
Do you really need to adjust the incline or play around with your speed to make it more like outdoors?
And why doesn’t the machine ever line up with your running watch?
On today’s Run to the Top, I’m going to answer those questions with the latest research. I’ll also go over how to use the treadmill to get the best workout and I’ll even get into how to make the dreadmill a lot less dreadful.
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Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition.
Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes.
Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body.
The best part is that you can do it all from home and it isn’t expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 .
Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.
To this day, many athletes and coaches use some combo of spreadsheets, emails, calendars, and even paper to plan and record their training. There is a better and more simple way, thanks to the technology of companies like Final Surge. CEO TIm Surface joins Coach Claire to explain more.
In this episode, you learn:
Once you decide that you really like running and want to work to get better at it, the first step is tracking your progress. The simplest way to do that is to wear a basic watch and write down how far and how fast you ran on a piece of paper.
This is how runners have been doing it for perhaps hundreds of years. Now with technology like GPS watches and the apps that go along with it, we can track dozens of data points about our runs and share every detail with the internet.
The next step beyond simply logging our runs, is coming up with a plan that will help us achieve our running goals. We can come up with something ourselves, we can follow a premade plan from a book or online, or we can work with a coach to truly maximize our progress.
Many athletes and coaches today still use some combo of emails, spreadsheets, and even paper schedules to work together. While that can work, it’s cumbersome and time consuming. Fortunately, there is technology out there that can make this process work so much better for both athletes and coaches.
Today, we talk about one of the companies out there that is creating the platforms that make training better. It’s called Final Surge and its CEO is Tim Surface.
As a disclaimer, Final Surge is not sponsoring the show and in fact, they really do no formal marketing at all. Its success has been entirely word of mouth.
It’s free for athletes to use and it can be a great way to take your training to the next level, even if you are not working with a coach. Tim explains the details.
A little background on Tim, he was a runner growing up and in college and holds a 2:24 marathon PR. He unexpectedly fell in love with web development and technology in college and began with a few startups before eventually coming up with Final Surge with his business partner.
Once the new platform was ready, he cold called some of the best coaches in the country to try to convince them to give Final Surge a try. He got his first big win when legendary coach (and former Run to the Top guest Jeff Galloway came on board.
Today, Final Surge is home for teams like the Northern Arizona Elite, The New York Road Runners, The Atlanta Track Club and more.
At its core, it’s a communication avenue for coaches and athletes, teams and individuals, all with the goal of being better runners with less hassle.
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Perform from the Amino Company
Perform immediately gives you energy and focus to help reinvigorate your runs.
Even better, Perform helps reduce fatigue, and increases muscle protein synthesis (so you recover faster from both the run and your strength training).
The research on amino acids and performance enhancements is well-documented, with hundreds of studies demonstrating their effectiveness.
You can even use Perform during your long runs and workouts (and of course your race) to increase focus and performance during the run itself.
If you’re interested in giving Perform a try, we’ve got a special offer for you where you can save 30% and get a free gift by using the code RC30.
Just head to aminoco.com/rttt and use the code RC30 at checkout to save 30% and get a free gift.
It’s a harmless oval of synthetic rubber. It’s perfectly measured, free of obstacles or elevation changes. It’s been engineered to be the best surface to run on anywhere.
So why does a running track evoke fear, intimidation, and even disgust among some runners? I would bet that it’s even less popular than the dreaded treadmill (which by the way, is also a great place to run).
On today’s Run to the Top, we explore:
And we also go into why you just might learn to love it. Yep, it’s possible!
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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!
Trail running can seem a little intimidating if you are used to running on the roads. But it can be an incredible experience, once you are armed with a little knowledge.
RunnersConnect Coach Ruairi Moynihan is the perfect bridge between the roads and the trails as a super fast 2:22 road marathoner and he’s a champion trail racer, too. Ruairi’s here to tell us why he loves the trails, how to train on them, and how to really get good at it.
In this episode you’ll learn how to:
Ruairi’s been a fast runner since he was a kid, ran in college, and now splits his time coaching online at RunnersConnect, substitute teaching, and making zany videos for his side hustle, Trail GangstAZ.
If you’ve ever thought about taking your runs off-road, this is the perfect primer to get you started. And if you are already a trail lover, Ruairi’s got some great tips to make your trail time more productive and hopefully, even more fun.
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When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I’ve coached are surprised to learn that their sodium needs are actually much higher than they expected and it’s been hurting their performance.
Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They’ve been told that salt is a bad thing in food and frequently don’t get enough for their lifestyle.
Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!
What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).
That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.
Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).
Runners are inherently goal-oriented - it's why we have race day circled on the calendar.
However, this approach may be actually setting you up for failure. In fact, it can be like trying to squeeze a wet bar of soap - the harder you squeeze the more difficult it is to keep ahold of.
So, in this episode of Run to the Top, we’re going to teach you a better way to set goals and walk you through the process step-by-step.
You’ll definitely want to listen to this one before you start setting up your goals and training for your next race!
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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!
Have you ever thought that you can’t be both strong and fast at the same time?
Well, Nick Bare refuses to believe so and it’s why many consider him the ultimate hybrid athlete. With a body builder’s physique and the ability to run ultras and train for sub 3 marathons at the same time - I don’t think that’s hyperbole.
In this episode, Nick shares his nutrition and training strategies so you can learn how to become a more hybrid athlete yourself.
You’ll learn…
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Join the Elite Treatment where you get first dibs on everything RTTT each month!
Runners Connect Winner's Circle Facebook Community
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Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition.
Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes.
Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body.
The best part is that you can do it all from home and it isn’t expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 .
Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.
Now that your big race is over, what is the best thing to do before you start training for the next big race?
We’ve found most runners end up choosing one far end of the spectrum from jumping right back into training to taking “a little break” that turns into weeks of lost fitness.
In this podcast episode, Coach Claire shares with you how to uncode what your weaknesses are and how to attack them without overtraining and while still giving yourself a mental break.
This is a must listen if you want to maximize your training post-race.
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Do you have questions about running injuries? Like, when do you know it’s time to see a PT or what’s the most time-efficient injury prevention routine?
Then you’re going to love this interview with physiotherapist Brodie Sharpe, who is one of the foremost experts when it comes to science-backed information about running injuries. Here’s a small sample of what we’ll cover…
We answer these questions and much more.
If you don’t know Brodie, he is a physiotherapist from Melbourne, Australia and the host of the Run Smarter Podcast and the owner of the Run Smarter Physiotherapy clinic.
Brodie graduated from physiotherapy in 2012 and after 3 years of working in a clinical setting became a recreational running and triathlete.
After becoming a runner himself, Brodie discovered a passion for treating runners and quickly recognized a lot of running misconceptions circulating the running community.
Now, Brodie is on a mission to debunk common running myths and educate runners with evidence-based guidance, to train smarter, reduce their risk of injury and increase their running performance safely.
He delivers his content primarily through the Run Smarter Podcast which in only 2 years has launched into the top 1.5% of podcasts globally.
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When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I’ve coached are surprised to learn that their sodium needs are actually much higher than they expected and it’s been hurting their performance.
Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They’ve been told that salt is a bad thing in food and frequently don’t get enough for their lifestyle.
Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!
What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).
That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.
Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).
If you’ve just finished a big goal race or if you are about to, now is the time to start thinking about what to do next.
In fact, the 3 weeks post-race are some of the most critical for long-term progress.
In this episode, you’ll learn…
Plus, we have a free post-race analysis checklist to help you identify the things that most affect your performance on race day, both positively and negatively, so you improve at your next big race. Get it by clicking here.
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Running faster is about physical training, sure, but there’s a mental component that can be just as difficult to overcome.
In this interview with best-selling author Brad Stulberg, we’ll teach you the 6 principles to building mental toughness.
You’ll love the lessons Brad shares and how it will immediately help you develop an internal strength and self-confidence that sustains you through ups and downs.
Brad Stulberg researches, writes, and coaches on health, well-being, and sustainable performance.
He is bestselling author of the new book, The Practice of Groundedness, and also Peak Performance.
His work has been featured in The New York Times, New Yorker, Atlantic, Wall Street Journal, Los Angeles Times, Time Magazine, Forbes, and more.
In his coaching practice, he works with executives, entrepreneurs, and physicians on their performance and well-being. He lives in Asheville, North Carolina.
Special Offer
His new book, The Practice of Groundedness, has been marked down on Amazon by over 40 percent for a limited time! If you are thinking about getting a copy, take advantage of this great deal!
For listeners of the Run To The Top Podcast, Brad is also offering special bonuses, including training plans and guides to resilience and sustainable performance.
Just fill out this form with your order number to get the bonuses.
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GET EXPERT COACHING AT RUNNERSCONNECT!
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%
Visualization is a mental technique that is a staple for elite runners and superstars like Michael Jordan, Deena Kastor, and Mohammad Ali.
In this episode, Coach Claire walks you through her exact visualization strategy, step-by-step.
This way, if you’ve never done it before, you have the perfect guide; and if you already employ visualization techniques, maybe you can pickup a tidbit or two you can implement.
Visualization turned my running career around and also allowed me to relax and enjoy the days leading up to big races - we hope it can do the same for you!
Most runners quickly learn that running is just as much mental as it is physical. You can train your body, but if you neglect to train your mind, you will never reach your full potential.
There are many mental techniques to train your mind for better running and racing. Some are best practiced outside of the run and some you’ll want to use during the run, right when things start to feel tough.
I recommend that you practice them just as faithfully as you practice your running for best results.
Today, I’d like to go over a mental technique that is a staple for elite and recreational runners called visualization. Alison Felix, Michael Jordan, Deena Kastor, and Mohammad Ali have all relied on visualization before big performances and you can use it too.
In my own running, I used visualization before every race. It was one of the many tools that I relied on to run my 2:58 marathon at age 42 and I recommend it to all the athletes I coach.
The way visualization works is to imagine every detail of the race so that your brain feels like you’ve already experienced it. And even though visualization implies that you are only thinking of the visual, you want to imagine all the senses you will experience on race day for the most complete effects.
Now, I could just explain all the things you should do and include in your visualization, but I’d like to take this a step further. I want to make this bonus Run to the Top episode even more valuable to you, so I’ve created this guided race visualization just for runners.
Before we begin this guided race visualization, I want to remind you one more time, this is not meant to be done while you are running.
You can certainly practice visualizing all the race details that you want while you are running easy, but this guided visualization is meant to be done while you are relaxing.
Let’s begin. Lie down in a quiet place. Uncross your legs and your arms and rest comfortably.
Close your eyes.
Take a deep breath in, counting to 5. Hold for 5 seconds then exhale for 5 seconds.
Deep breath in, hold, exhale. We will repeat these deep breaths for a few more minutes until you are totally relaxed. (2.5 minutes)
As you breathe, imagine all your muscles getting very heavy as if your body were being slowly filled with warm water.
Continue to breathe deeply.
Starting at the top of your head, mentally scan your body for any tension. When you find an area that feels tight or tense, take a moment to contract the muscle for a few seconds and then completely release.
Continue to breathe deeply, while your entire body becomes heavier and more relaxed.
Now that you are completely relaxed, it’s time to visualize your race day.
Breathe normally for a few breaths.
Imagine waking up race morning. Where are you? What time does it say on the clock?
Imagine taking a nice stretch of your arms with a smile on your face. Today is the day you have been training for and you are excited and ready to go.
Imagine getting up, going to the bathroom, and brushing your teeth. You are getting ready for the day in the running gear that you have carefully laid out the night before. Imagine everything you will wear, from your shoes to your shirt to the race bib pinned on your chest.
What will you do next?
Picture what you will have for breakfast, what it tastes like, what it smells like. This is something you’ve had many times before and you are confident that it will fuel you and help you feel your best.
After your meal, what happens next? You’ll want to use the bathroom again and then head out the door.
Picture traveling to the race start, making sure you have plenty of time to arrive early and stay relaxed. How will you get there? What do you see? How do you feel?
If you are nervous, remind yourself that it’s normal. Your nerves are a sign that this is something that is important to you. You want to do well at this race and you are prepared to do your best. You will control what you can, and you’ll let everything else go.
Once you arrive at the race, visualize what it will look like. There may be crowds of people. There may be long lines for the restrooms. Will it be dark? What will the temperature be like? How will you feel? Will you eat or drink anything? What will it taste like?
Imagine yourself going through your warm up. You are jogging slowly and the motion helps soothe your nerves, while getting your blood flowing. Your warm up routine is so familiar to you from all the practice that you’ve done and you are feeling very good and relaxed.
Now it’s time to head to the starting line. Picture the crowd of runners, all of them as excited and nervous as you are. Feel the energy and see their smiles. Imagine that you can store up all that energy inside you so that you can use it later on in the race.
Hear the starting gun go off and feel your legs begin to run. Imagine yourself consciously controlling your pace so that you don’t go out too fast. This is your race, you are prepared, confident and strong.
As you continue to run, look at your surroundings. Notice the trees, people, spectators, buildings, every detail of the scenery.
Feel the breath in your lungs, the sweat starting to shine on your skin. Feel your feet gliding over the ground, your legs and arms in perfect alignment.
As the race continues, think about the challenges you might encounter and how you will overcome them while still remaining calm. Imagine your shoe coming untied, the laces slapping at your ankle every step. How will you overcome that?
Imagine your fueling and hydration plan going well. Taste the gel on your tongue and feel the cool water refreshing you.
Imagine the fatigue that will start to creep into your legs. How does that feel? Remember that you have felt fatigue in your training and you are prepared for this.
Negative thoughts will enter your mind when your effort starts to rise. Listen to that voice. What is it saying to you? How will you respond? Imagine yourself accepting that the negative talk will come, but you don’t have to be affected by it. You have practiced overcoming tough challenges and you will be even more prepared this time.
What kind of mantras will you say to yourself when these challenges come? Simple, positive phrases that are meaningful to you can push back even the strongest negative voice, so think about those now.
As the race unfolds, imagine your confidence growing as the effort gets harder. Yes, this is the toughest part of the race, but this is why you are here. You have trained for this both physically and mentally and it’s time to make yourself proud.
As you get closer to the finish line, imagine yourself smiling through the intense effort. Your breathing and your legs feel heavy, but you have plenty of power inside you to get to the finish line strong. Imagine that there is a very powerful magnet hidden in your race bib and one on the finish line clock. The harder you run, the more you are being pulled by an unseen force, propelling you forward.
See the time on the clock that you want to see. Hear the crowd roaring and the race announcer calling your name as you cross the line, strong, sweaty, and happy. You did everything you could today, no matter what the challenges, and you are grateful that your body gave you this experience.
And now, let’s slowly and gently come out of your visualization and return to full consciousness.
Deepen your breath with a long inhale, then slowly exhale.
With each breath, slowly become more aware of your surroundings.
Gently wiggle your fingers.
And then your toes.
Continue to breathe deeply for two more breaths.
And now, open your eyes. You should feel relaxed, calm, and better prepared for an amazing race day, no matter what happens.
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!
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Do you ever look at other runners, in person or on social media, and think “they are so much faster than me” or “they are real runners, not me”?
Well, you’re not alone and unfortunately this mindset can prevent you from enjoying everything running can be.
Well, Erin Azar is on the podcast today to…
Win a FREE Copy of the Easy Running Plans book written by Coach Jeff!
What I love about Erin is that she is everything that a real runner really is. So many people who are starting off say, oh I’m not a real runner because I’m not fast or skinny or experienced. Erin is changing all of that and to be honest, she’s the only running account that I want to follow right now.
I know you are going to love her as much as I do no matter what kind of runner you are.
CONNECT, COMMENT, & COMMUNITY:
Leave a review on Apple Podcasts! A great FREE way to support the show!
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When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I’ve coached are surprised to learn that their sodium needs are actually much higher than they expected and it’s been hurting their performance.
Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They’ve been told that salt is a bad thing in food and frequently don’t get enough for their lifestyle.
Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!
What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).
That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.
Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).
Is race day coming up? Whether this is your first big race or you're a seasoned vet, this episode will help you be sure that you don’t miss a critical step of your race day prep!
In this episode, you’ll learn:
Plus, get our free race day guide checklist here so you can have the peace of mind you have everything you need!
If this is your first big race you don’t really know what to expect. Hopefully, your taper has been going well and you are starting to dream about all the possibilities of how the race will go.
But your actual race day is uncharted territory.
So today, we’re going to go over all the things that you need to pay attention to and plan for on race day.
Because when you prepare for as many details as possible, you are setting yourself for the best race you can run.
Now, if this is not your first marathon, this is a perfect refresher course to make sure that you don’t forget anything.
Your goal is to take away as many decisions as possible on the day itself, so you are ready to run with a calm mind, knowing that you’ve done everything right. You want to control the things that are within your control and let everything else go.
To help me out with this race day prep episode, I invited Coach Elisabeth Scott to the show.
Elisabeth is a marathoner, coach and podcast host at runningexplained.co. What I love about Elisabeth is that she takes complicated running topics and breaks them down into really easy explanations.
Elisabeth found running like many of us do, by just wanting to get in shape and change her outlook on life. And she made a lot of mistakes along the way. I’ll let her explain more about that, but I think that’s what makes her so relatable and interesting.
We go into all the details about what you should eat and wear and how to plan every little thing you can to ensure that your big day is as stress free as possible.
Also at the end of the show, I’ll share a little story about a race day that I didn’t plan so well and how that went. Here’s a hint–it didn’t go great.
Learn more about Running Explained
Listen to The Running Explained Podcast
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CONNECT, COMMENT, & COMMUNITY:
Leave a review on Apple Podcasts! A great FREE way to support the show!
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Join the Elite Treatment where you get first dibs on everything RTTT each month!