Is the fatigue you’re feeling overtraining or just the normal fatigue we should all expect when training hard? It’s a question that will drive runners crazy.
In today’s episode, we’re going to delve deep and give you some actual measurable data you can use to tell the difference. You’ll learn…
If you’ve ever felt paralyzed by the decision of whether you’re just feeling tired or if it’s something more serious, then this episode is for you!
Calculate how many calories you burn while running easily with our calorie calculator - Download now!
This week’s show brought to you by:
Perform from the Amino Company
Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.
Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: aminoco.com/rttt
If you’re interested in learning more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%
Oladance
If you’re looking for better and safer headphones while you run, then you need to check out oladance.
The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.
But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.
Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.
Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.
How can the average athlete relate to some of the best runners in the world? What insights can be gained? And in what ways are we more similar than different?
These are just a few of the questions addressed in this episode of Run To The Top.
We host author Sarah Gearhart who’s recently published book titled “We Share The Sun” takes readers behind the scenes and into the lives of some of the world’s most elite runners in Kenya and their legendary coach, Patrick Sang.
We talk about Kenyan running culture, the philosophy of one of the greatest and least heralded coaches of all-time, the importance of developing character and purpose in tandem with physical fitness, life in the training camps of Iten, and the unique challenges Sang’s athlete face in a changing media and performance landscapes of the sport.
Connect, Comment, Community
This week’s show brought to you by:
Timeline Nutrition
Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right.
Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier.
Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.
Elo Protein
Elo’s Smart Protein takes the guesswork out of finding the optimal protein amount and blend for you by drawing data from your wearables and fitness apps such as Strava, Peloton, and Apple Watch to provide specific dosing recommendations after every workout.
Elo Smart Protein comes in either grass-fed whey or pea protein, and can include other functional ingredients, like probiotics and ashwagandha, to help you recover faster and support your goals.
Take out the guesswork and get the right amount of protein after every workout. Go to elo.health and enter code RTTT for 50% off your first month.
In today’s episode, Coach Jeff Gaudette is going to be answering listener questions we’ve received over the last few weeks from our fans just like you.
We’ve got some great questions, covering everything from how to determine if you can run through an injury or not, how to approach marathon long runs and post run nutrition.
Plus, if you stick around until the end, Coach Jeff delivers some interesting training insights from two elite female runners he coaches who despite running similar times, approach training drastically differently and what you can learn from this.
Topics we cover:
Don’t forget, if you have questions you’d like our coaches to answer on the podcast, you can head to https://runnersconnect.net/daily and submit them to us.
This week’s show brought to you by:
Lagoon
Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.
Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.
And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.
If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top
Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.
Oladance
If you’re looking for better and safer headphones while you run, then you need to check out oladance.
The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.
But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.
Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.
Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.
On this episode of RunnersConnect, sport psychologist Dr. Stan Beecham explains how our own thinking can often get in the way of our ability to perform at our best, especially as runners.
You’ll learn why he thinks we need to…
What valuable insights have you gained from this episode? Share your thoughts in the comments below!
This week’s show brought to you by:
BiOptimzers
If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.
Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand
You’ll fall asleep in minutes and you’ll stay asleep throughout the night.
For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop
In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.
LMNT
Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.
That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.
Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.
To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.
The half marathon is one of the most underrated distances you can train for and race.
Not only is it a good stepping stone in volume for newer runners, but it’s a great way to mix up training for more advanced runners.
In today’s episode, Coach Ruiari and Coach Dylan are going to talk about…
If you’ve got an upcoming Half Marathon or are thinking about what to do for your next race, this is a great listen.
Here are some of the sample workouts discussed…
Fartlek (short variation):
Option 1: 15 x 1’ at LT, 1’ min at MP + 20-40s
Option 2: 2 x 10 x 1’ at LT, 1’ min at MP + 20-40s ( 4 min between sets)
Option 3: 15 x 1’ at LT, 1’ min at MP + 20-40s, 4 min rest, 10 x 1’ at T, 1’ min at MP + 20-40s, 4 min rest, 5 x 1’ at LT, 1’ min at MP + 20-40
Fartlek (long variation):
Option 1: After a warmup do, 6 miles of 400m at 10k pace, 1200m at MP
Option 2: After a warmup do, 6 - 7 miles of 800m at T to HM pace, 800m at MP
Option 3: After a warmup do, 6 - 8 Miles of 1 mile at T to HM pace, 1 mile at MP
Threshold Intervals:
Option 1: After a warmup, 4 x 1 mile at lactate threshold pace with 60 second continuous jog recoveries
Option 2: After a warmup, 10 x 800 meters at lactate threshold pace with 60 seconds continuous jog recoveries
Option 3: After a warmup, 3 x 2 miles at lactate threshold pace with 2-3 minute continuous jog recoveries
Cutdown Session:
8 miles at Marathon Pace plus 40 - 50s, cutting down 10 seconds per mile
Example: 2 mile warmup, Miles 2-10 (8:00, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00, 6:50, 6:40, 6:30), 2 mile cool down
HM Pace Specific Sessions:
6 x 1 mile at goal HM pace (60s jog recoveries)
4 x 2 Miles at goal HM pace (3 min jog recoveries)
6-8 miles at goal HM pace (continuous after warmup miles)
This week’s show brought to you by:
Perform from the Amino Company
Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.
Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: aminoco.com/rttt
If you’re interested in learning more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%
Lagoon
Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.
Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.
And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.
If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top
Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.
Are you currently in an injury cycle you can’t seem to break out of?
Well, so is Dean Schmidt and on today’s training plan rescue we’re going to take a deep dive into Dean’s plan to uncover why this is happening and give him a 3-step plan to break out of the injury rut and get back to healthy training.
We’ll go in-depth on…
Get ready for some awesome training gems from Coach Jeff as he breaks down and rescues Dean’s training plan!
Download your FREE Injury Assessment Video now!
Looking to improve your running form? Want to increase efficiency, run faster, and stay injury-free? Get your access to our exclusive Running Form Course !!
This week’s show brought to you by:
BiOptimzers Sleepbreakthrough
If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.
Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand
You’ll fall asleep in minutes and you’ll stay asleep throughout the night.
For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop
In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.
LMNT
Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.
That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.
Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.
To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.
Are you ready for the big spring races like the Boston and London Marathons?
In this podcast episode, we dive into two key factors for your race day success: tapering and determining your race pace.
📉 We’ll discuss why we recommend a three-week taper with a 85-90% mileage reduction three weeks out and a 70-75% reduction two weeks out from a marathon.
🏃♂️ You’ll learn why it’s important to maintain medium intensity workouts to stay mentally sharp.
🏅 Finally, we discuss how to determine your race pace using clear markers from your workouts leading up to the race.
So whether you're a seasoned runner or new to the game, these tips will help you crush your spring races!
This week’s show brought to you by:
Oladance
If you’re looking for better and safer headphones while you run, then you need to check out oladance.
The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.
But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.
Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.
Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.
Elo Protein
Elo’s Smart Protein takes the guesswork out of finding the optimal protein amount and blend for you by drawing data from your wearables and fitness apps such as Strava, Peloton, and Apple Watch to provide specific dosing recommendations after every workout.
Elo Smart Protein comes in either grass-fed whey or pea protein, and can include other functional ingredients, like probiotics and ashwagandha, to help you recover faster and support your goals.
Take out the guesswork and get the right amount of protein after every workout. Go to elo.health and enter code RTTT for 50% off your first month.
Tapering is one of the most difficult mental challenges we face as runners when targeting a big goal race.
We’ve put in weeks and months of hard training and sacrificed a lot to try and get ourselves in our best racing shape and yet everything could come crashing down in the final two to three weeks if we’re not careful.
Add in the fear of the reduced mileage and workouts ruining our fitness plus all the weird feelings, such as dead legs we commonly experience in the final two weeks and it’s no wonder the taper is a huge stress.
With goal spring half and full marathons right around the corner, I thought today would be a great time to take on some listener questions about the taper.
Not only might you have the same questions, but we’ll dig deep into the topics so you can really learn and understand the ins and outs of the taper.
Today, you’ll learn…
I know I picked up some great tidbits just from listening in on the coaches and I know you will too.
If you have questions you’d like our coaches to answer on the podcast, you can head to runnersconnect.net/daily and submit them to us.
You can send an audio recording or type in your questions. We’ll do our best to get your question featured on the next round-up show.
Enjoy today’s episode!
This week’s show brought to you by:
BiOptimzers Sleep
If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.
Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand
You’ll fall asleep in minutes and you’ll stay asleep throughout the night.
For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop
In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.
LMNT
Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.
That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.
Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.
To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.