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Run to the Top Podcast | The Ultimate Guide to Running

Running podcast to motivate & help runners of every level run their best. The RunnersConnect team of coaches, headed by your host Finn Melanson, share with you the best running information backed by research, science and experts.
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Run to the Top Podcast | The Ultimate Guide to Running
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Now displaying: December, 2021
Dec 31, 2021

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:

  • what happens when you don’t make a strategic plan for your goals,
  • how and when to mix up your distances and your training, and
  • what a well-planned yearly calendar looks like for marathoners, half marathoners, and 5k or 10k racers.

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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GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

AG 1

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!

Dec 29, 2021

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…

  • Essential gear
  • Tips for running on ice and snow
  • Layering and what to wear
  • Adapting your runs when a treadmill is needed.

Connect, Comment, Community

Follow RunnersConnect on Instagram

Join the Elite Treatment where you get first dibs on everything RTTT each month!

Runners Connect Winner's Circle Facebook Community 

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GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

LMNT

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).

Dec 17, 2021

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:

  • how downhill running uniquely affects your body
  • how to run downhill properly to minimize the negative effects, and
  • how to train better for a course with lots of decline

If you’ve got a downhill race on your schedule in 2022, this is a must-listen!

CONNECT, COMMENT, & COMMUNITY:

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Join the Elite Treatment where you get first dibs on everything RTTT each month!

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GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Inside Tracker

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.

Dec 15, 2021

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.

Connect, Comment, Community

Follow RunnersConnect on Instagram

Join the Elite Treatment where you get first dibs on everything RTTT each month!

Runners Connect Winner's Circle Facebook Community 

RunnersConnect Facebook page

GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

LMNT

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).

Dec 10, 2021

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…

  • The science of race weight
  • How losing weight while training can backfire on physical and mental health as well as performance
  • The metrics and strategies that matter far more than getting ultra lean

If you’ve struggled with your weight and running performance, this is a must listen.

Connect, Comment, Community

Follow RunnersConnect on Instagram

Join the Elite Treatment where you get first dibs on everything RTTT each month!

Runners Connect Winner's Circle Facebook Community 

RunnersConnect Facebook page

GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Inside Tracker

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.

Dec 8, 2021

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…

  • How to know if it’s worth prioritizing your training with a demanding life, 
  • How to work with your partner so both your needs are met,
  • And how to fit in your training after you have kids.

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.

Connect, Comment, Community

Follow RunnersConnect on Instagram

Join the Elite Treatment where you get first dibs on everything RTTT each month!

Runners Connect Winner's Circle Facebook Community 

RunnersConnect Facebook page

GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Perform from the Amino Company

Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.

Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt

If you’re interested in learning  more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%

Dec 3, 2021

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:

  • What unilateral training is
  • Why unilateral strength training is so important for runners, 
  • Which exercises benefit runners the most, and (this is important)
  • When not to use unilateral movements, because as good as they are, they do have limitations.

If you’re constantly suffering from recurring injuries, this is a must-listen episode!

Connect, Comment, Community

Follow RunnersConnect on Instagram

Join the Elite Treatment where you get first dibs on everything RTTT each month!

Runners Connect Winner's Circle Facebook Community 

RunnersConnect Facebook page

GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

AG 1

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!

Dec 1, 2021

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…

  • How to determine if you have the innate ability.
  • What does it take and how long does it take to get faster in the marathon
  • How much can we expect to improve from your first marathon in a quest to BQ
  • Our best tips to finally qualifying.

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.

Connect, Comment, Community

Follow RunnersConnect on Instagram

Join the Elite Treatment where you get first dibs on everything RTTT each month!

Runners Connect Winner's Circle Facebook Community 

RunnersConnect Facebook page

GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

LMNT

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).

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