One of the most difficult concepts to master as a runner is that you don’t need to be running faster, longer or harder every time out to improve.
In fact, sometimes running just below or slower than your potential in workouts leads to more consistent improvement.
In this week’s episode, Coach Jeff is going to discuss the science about why this is so you can fully understand the concept and apply it to your running.
We all know how important foam rolling is for staying injury-free and just plain feeling better for every run.
But, let’s face it, many of us skip it because clearing out space on the floor feels like too much work, the pressure is too painful and difficult to control, or you can’t seem to hit the right spots.
That’s why I was so amazed when I saw the door-mounted foam roller from Mobility Wall.
The Mobility Wall device mounts to your doorframe in just a few seconds and is easy to move up and down the frame in just a few seconds.
Not only does this get you off the ground and ready to foam roll in just a few seconds, it also allows you to easily hit muscles in your neck and shoulders that aren’t possible with a traditional foam roller.
Even better, because you’re off the ground, you don’t have to control gravity to adjust the pressure. You simply use upward and inward pressure, which is much easier to control. The days of painful foam rolling are over.
If you’ve been wanting to get more consistent with your injury-prevention work this year, the Mobility Wall foam roller will be a game changer. I can’t believe how much more I’ve been foam rolling since I started using it.
Plus, we’ve got a special offer for you. Just go to mobilitywall.com/RTTT or enter RTTT at checkout for 20% off your first order. Plus, it comes with a free app that gives you video instructions on exactly how to hit every area.
Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance
But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they’ve developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes.
The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag
Plus, use the code RTT20 when you do and you can save 20% on any purchase you make.
Did you train “harder than ever” for your last race and still come up short?
Are you a masters runner who feels like your times are going in the wrong direction and you need to “right the ship”?
That’s what Russel was feeling after his last marathon, where he trained harder than ever, but still came up short.
In this episode of Training Plan Rescue, Coach Michael digs deep into Russell’s plan to give coaching guidance on some of the mistakes he may have made with his mileage, the intensity of his long runs, and his training paces.
Make sure you listen to this one with a notebook in hand, because you’re going to want to take a lot of notes!
Countless research studies have shown that pillow selection can have a dramatic impact on sleep quality.
For example, a systematic review of ergonomic sleep data demonstrated that selecting a pillow based on your sleep position (on your back or on your side) dramatically improved sleep quality and reduced spinal pain.
That’s why we love the pillows designed 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.
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.
Did you know that you’re likely to sweat as much, if not more, in the winter than in the summer?
That’s because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it’s harder to notice.
Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do.
The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way.
Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste.
That’s why we recommend all runners check out Element this winter. 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 claim this exclusive deal you must go to drinkLMNT.com/runnersconnect.
Periodization is one of the most important training concepts that helps runners break through plateaus.
Once you stop training race-to-race and focus on how all your seasons fit together, huge breakthroughs can happen.
In today’s show, Coach Ruairi and Coach Dylan are going to help define what periodization is and go over the two most popular approaches so you can learn how it can benefit you at any race distance.
If you’ve been stuck in a plateau with your training or racing, this will be an awesome listen!
Finding the right supplements at the right dosages specifically for your needs isn’t easy.
That’s why we love Elo Health. Elo uses a combination of at-home blood biomarker testing, Apple Health data, and Dietitian support to determine exactly the right supplements just for you.
Your custom supplements are delivered straight to your door every month, divided into convenient daily packets and evolve as your biomarkers and health data change.
If you’d like to give Elo a try, you can get a free blood biomarker test (a $200 value) by going to elo.health and entering code RTTT.
Shuteye Chai is a latte for sleep that combines adaptogens, aminos, functional mushrooms, and magnesium wrapped in a heavenly masala chai-inspired spiced body.
Specifically, ingredients such as chaga, reishi, and ashwagandha help calm your central nervous system, which we know is always elevated from training, family and work stress, and too much screen time.
If you’re looking for a delicious way to feel more relaxed and calm before you go to bed and get more quality sleep, discover how Shuteye Chai can revolutionize your sleep and get 15% off with code RTTT.
Go to helloned.com/RTTT or enter code RTTT at checkout.
Have you ever been curious about hearing from the families of Olympic-level endurance athletes? Perhaps, you’ve been curious about the roles they played, the support they provided, and the insights they have from being so close to the athletes?
Well in this conversation with Nancy and Elizabeth Jorgensen, you’re getting just that. Nancy and Elizabeth recently wrote a book time lining and reflecting on Professional Triathlete Gwen Jorgensen’s rise from intrinsically inspired kid athlete to gold medal winner at the 2016 Rio Olympic Games.
In this episode we talk about the themes of:
You’ll enjoy and gain value for your own endurance sports journey regardless of whether you are at the level of Gwen, a weekend warrior, or someone just getting their start in road running or triathlons.
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.
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.
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.
One scoop of AG1 contains 75 bioavailable vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more.
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.
The marathon isn’t just a physical beast, it’s also a mental battle against yourself.
A lot of races can be lost in the last 10k simply because we aren’t mentally prepared.
On this week’s Coach Chat we cover the mental side of racing and go over 9 tips you can use to stay mentally engaged when the pain starts to set in.
After listening, you’ll be ready to master the last 10k mentally and a PR might just be on the horizon!
We all know how important foam rolling is for staying injury-free and just plain feeling better for every run.
But, let’s face it, many of us skip it because clearing out space on the floor feels like too much work, the pressure is too painful and difficult to control, or you can’t seem to hit the right spots.
That’s why I was so amazed when I saw the door-mounted foam roller from Mobility Wall.
The Mobility Wall device mounts to your doorframe in just a few seconds and is easy to move up and down the frame in just a few seconds.
Not only does this get you off the ground and ready to foam roll in just a few seconds, it also allows you to easily hit muscles in your neck and shoulders that aren’t possible with a traditional foam roller.
Even better, because you’re off the ground, you don’t have to control gravity to adjust the pressure. You simply use upward and inward pressure, which is much easier to control. The days of painful foam rolling are over.
If you’ve been wanting to get more consistent with your injury-prevention work this year, the Mobility Wall foam roller will be a game changer. I can’t believe how much more I’ve been foam rolling since I started using it.
Plus, we’ve got a special offer for you. Just go to mobilitywall.com/RTTT or enter RTTT at checkout for 20% off your first order. Plus, it comes with a free app that gives you video instructions on exactly how to hit every area.
Countless research studies have shown that pillow selection can have a dramatic impact on sleep quality.
For example, a systematic review of ergonomic sleep data demonstrated that selecting a pillow based on your sleep position (on your back or on your side) dramatically improved sleep quality and reduced spinal pain.
Likewise, research has shown that pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject's height.
Multiple studies have also shown that pillow stuffing that can keep you cool throughout the night leads to much better deep sleep outcomes.
That’s why we love the pillows designed 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.
For those who have ever thought they were too old or too unfit to compete in endurance sports, listen to this conversation with Hilary Topper. Growing up and even well into adulthood, Hilary did not consider herself an athlete. But in her late 40s, she decided to get into running.
Fast forward a decade and she’s completed numerous road races and triathlons, started virtual endurance teams and communities, maintained an inspirational blog on all these topics, and written a book going through all the details of her journey and offering advice to fellow runners and those just starting out in our sport looking for a similar roadmap.
In this episode you’ll learn:
Maintaining healthy electrolyte levels is not only important for your run, but your recovery and overall health as well.
That’s why we recommend all runners check out Element this winter. 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 claim this exclusive deal, go to drinkLMNT.com/runnersconnect.
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
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.
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.
One scoop of AG1 contains 75 bioavailable vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more.
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.
On today’s coach chat podcast episode, we’re going to hear from RunnersConnect head coach Michael Hammond about the common struggles our athletes are facing right now and how we’re helping them overcome them.
We’ve always felt the group atmosphere is part of what sets us apart from most training plans - even other customized ones.
As an athlete, sometimes it’s just nice to know that others are struggling with the same issues as you are or are having the same fears and apprehensions at the same time during a training cycle.
When a workout or long run feels harder than you think it should have, it’s nice to confirm with other runners that you’re not alone and it’s part of the process or how you should feel.
So, today Coach Michael is going to give you an inside look at some of the winter running struggles many of our athletes are facing and how you can overcome them too!
Shuteye Chai is a latte for sleep that combines adaptogens, aminos, functional mushrooms, and magnesium wrapped in a heavenly masala chai-inspired spiced body.
Specifically, ingredients such as chaga, reishi, and ashwagandha help calm your central nervous system, which we know is always elevated from training, family and work stress, and too much screen time.
If you’re looking for a delicious way to feel more relaxed and calm before you go to bed and get more quality sleep, discover how Shuteye Chai can revolutionize your sleep and get 15% off with code RTTT.
Go to helloned.com/RTTT or enter code RTTT at checkout.
Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance
But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they’ve developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes.
The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag
Plus, use the code RTT20 when you do and you can save 20% on any purchase you make.
It’s the beginning of February and that means most of us are in the midst of our training for spring races.
With races still a few months away, and the training starting to get difficult, this is a great time to start thinking about the mental component to your training and racing.
Mental training is often overlooked as we focus so much of our attention on the physical aspects of our workouts. But, being mentally strong and knowing how to overcome the mental challenges that every race and training plan present is a critical piece to your success.
So, today you’ll hear from some of our best guests we’ve had on the podcast over the last few years on mental training.
You’ll learn…
For those of you who are RunnersConnect members and want more on mental training, be sure to check out the Mental Training Summit inside the Courses section of your training plan.
If you’re not a member and want to check it out, here is the link to learn more about the mental summit: Get Unlimited Access to 15 Psychologists, Therapists, and Expert Interviews (and more)
This is the perfect episode for those of you training for spring races. We hope you enjoy!
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.
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.