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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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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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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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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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!
CONNECT, COMMENT, & COMMUNITY:
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Follow RunnersConnect on Instagram
Join the Elite Treatment where you get first dibs on everything RTTT each month!
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).