In today's podcast, Coach Laura discusses 3 simple things that you can add to your training to get the most out of yourself. Tune in now!
Are you a master runner? Is strength training necessary for you? How about speed work? Coach Claire clarifies and shares a few other tips to make running more pleasant for master runners. Listen now!
In this podcast, Coach Michael talks about some of the interesting things happening within the RC circle that runners like you can take advantage of, an event you should watch out for this weekend and then shares a truly inspiring story about one of our athletes that teaches the importance of focus and perseverance. Listen to our new special weekly episode!
In today's podcast, Coach Hayley shares her three favorite ways to incorporate races as part of your training. Tune in now!
Neely Spence Gracey has running in her blood--her Olympian dad, Steve Spence, was running the Boston Marathon the day she was born and her mom ran that day too!
She became a four-time state champion in high school and went on to turn pro after college. She has qualified for the Olympic Trials three times, but due to injury, hasn't been able to toe the line and race for a spot.
Until now.
On this episode of Run To The Top, Claire talks with the 2:34 marathoner about journey she has experienced for the past year and a half. From injury, to pregnancy, to qualifying for the Olympic Trials in Atlanta this weekend, she shares it all.
Not only that, Neely shares her wisdom for staying focused and healthy; the same tips she gives the athletes she coaches herself. Neely has a wonderful attitude and tremendous insight to performance athletes. We can't wait to cheer her on in Atlanta!
3:30 What made you change your mind to go for the Olympic Marathon Trials?
9:34 How was your mental state while you were injured?
12:12 What do you think makes a good coaching relationship?
14:52 What was your experience running through your pregnancy and how do you coach your runners who are pregnant?
21:54 Do you think you will come back stronger post-pregnancy?
23:47 Do you have any stroller-running tips?
26:05 How did you use Walk/Run to ramp back up post-pregnancy?
30:01 How did it feel from an ‘ego’ standpoint to be Walk/Running?
32:45 What are your goals for Atlanta on February 29th?
34:21 What advice would you give yourself back when you started running and weight training?
35:48 What is the best gift running has given you?
37:18 How can people connect with you?
“I was just hoping that either it was going to happen or I was going to be far enough off that that it wasn’t realistic. Because , I did not want to be one of those very heartbreaking, tragic stories of the people who have just missed it by a few seconds.”
“As a coach, I try to really educate my athletes and help them learn about their bodies and build up their confidence and their own intuition of what they should be able to do and what they shouldn’t do.”
“There’s times where you have to push through, there’s times where it’s not a lot of fun. But, there’s also that really key line of when to push and when to not. It’s always better to err on the ‘not’.”
“The biggest thing is every person is so different. That doesn’t change whether you are pregnant or not, whether you’re a male or a female, each athlete is so unique.”
“When we try and force things, when we try and rush things it’s never going to go well. My goal for the year is to not ride that red-line at all, to be really conservative, to listen to my body, to rest when I need to rest, to not force a workout just because I think I have to, to not run that extra 2 miles at the end of a long run if I’m feeling fatigued.”
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We really hope you’ve enjoyed this episode of Run to the Top.
The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.
The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!
After weeks and months of training and preparation for your goal race, the last thing you want is the race getting cancelled. How to cope and modify your plans when your race is cancelled? Find out in today's episode from Coach Laura.
We're changing things up at the Run to the Top! Listen to hear what is new.
Going to the gym to strength train is often the last thing most of us who are not elite-level runners want to add into our busy lives. So this is often why we neglect it. And, for those who actually do strength training, are we really doing what we should to improve our running?
This week, Coach Claire talks with Sam MacIntosh, powerlifter, triathlete, and marathoner. Formerly a rugby player in her 20’s, Sam switched to strength training and weightlifting several years ago. She is also a British Weightlifting Level 2 coach and a Precision Nutrition Level 2 coach. Having coached over 200 online clients to become leaner and stronger, she specializes in coaching masters-level athletes to maximize their performance.
Listen as Sam describes how we can get maximum strength gains without spending hours at the gym. She also busts several nutrition myths and gives us great tips and an interesting strategy for best nutrition.
3:09 How do you balance being a champion weightlifter, a triathlete, and a marathoner?
4:26 How much strength training does a marathoner need?
6:05 What kind of exercises are the most important?
8:57 Is it better to do a high or low number of reps?
9:55 How can we improve our running form while running and while strength training?
11:30 Is it possible to gain muscle AND lose fat at the same time?
14:43 How would one periodize nutrition while building up for a marathon?
15:32 How can timing nutrition phases really help?
16:38 On a macro level, what do runners really need for nutrients and how should they go about measuring portions?
21:20 Are ‘palm-fuls’ and ‘thumb-fuls’a better way of portioning than a food calculator like My Fitness Pal?
23:08 How does nutrition differ for weightlifters and runners?
24:33 What supplements, if any, do runners need?
26:06 What are some of the biggest nutrition misconceptions do you help people overcome?
27:38 What do you eat before, during, and after a run?
29:55 What advice would you give yourself back when you started running and weight training?
31:52 What is the best gift running has given you?
32:50 How can people connect with you?
“I think we can get everything we need from the food we eat. That said, I think everyone on a standard, Western diet, can benefit from an Omega-3 supplement.”
“If you want to reliably gain muscle and lose fat at the same time, it’s very difficult to track that. What’s better is to a periodized dieting approach like you would do with a training block for running.”
“If you learn how to keep your core integrity in strength exercises, that will transfer over into your running without even trying. Your body is a full system, so if you're learning it while you’re doing squatting and deadlifting and that sort of thing, you will carry that over into your running.”
“Two (strength training) sessions a week is what I usually prescribe for people who are training for marathons, but that can be really appropriate for a 5 or 10k racer, as well.”
“For runners, and this is regardless of level, if they’re asking me about supplements and gels and the nitty gritty, and they’re plate for three meals a day is awful, don’t worry about gels, don’t worry about supplements; you need to sort THAT out first.”
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We really hope you’ve enjoyed this episode of Run to the Top.
The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.
The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!
In this episode, Coach Claire digs in to find out how Joshua went from that shocking diagnosis to running his first ultra at age 44, and eventually becoming the Badwater Ultra Cup Champion. We also learn how he approaches training and injury prevention, his plant-based nutrition, and how he could run for 24 hours on a treadmill.
Joshua has incredible insight and is an inspiration, even if you don’t plan on running any farther than a local 5K. His experiences overcoming his injury, racing for 24 hours, and helping to pace and crew for friends are enlightening and huge confidence builders.
4:42 How do you look at aging and running performance?
6:27 What percentage of your training goes to all the ‘extra’ things beyond actually running?
7:17 How can people learn to stop worrying and love the treadmill?
9:38 What was it like to go through your spinal injury, receive a diagnosis that you’d never run again, and then actually start running again from scratch?
11:41 What were the steps you took to start running all over again?
12:52 What is the experience of pacing, and being paced, like?
14:49 How do you talk to somebody you’re pacing through the Dark Times of a race?
15:55 What is it like to be running an ultra really hard in the middle of the night and being sleep deprived?
18:25 What other learnings from your military experience carry over into your running?
19:36 How did you develop your running form and what tips would you share with us?
21:18 Is it easier to have better form in the gym than on the road?
22:47 What do you normally eat before and during a run?
26:14 Do you have any mantras that help you get through races?
27:59 Can you develop a positive voice when you’re not racing?
30:11 What advice would you give yourself back when you started running?
31:27 What is the best gift running has given you?
33:03 How can people connect with you?
33:35 What’s on your horizon?
“It’s what you do with the other 20 hours. At least two-thirds to three-quarters of everything that I do is in support of the actual running.”
“If you have a negative mindset from the moment you step on the (treadmill) belt, it’s never going to be a good experience.”
“I’m just exceedingly stubborn. If you want me to do something, tell me not to do it, and I will make it my life’s mission; it will become my purpose to do it.”
“I didn’t know what I’d been missing until I got to pace and crew for some of my friends.”
“Where sleep is absolutely imperative is in the training and recovery cycles. I typically get between 8 and 10 hours of sleep a night. I try to be routine in that sometime between 9:00 and 10:00 is when I’m going down and getting up organically between 6:00 and 7:00.”
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We really hope you’ve enjoyed this episode of Run to the Top.
The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.
The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!
Running podcast to motivate & help runners of every level run their best. Coach Claire Bartholic interviews running influencers, scientists, psychologists, nutritionists, & everyday runners with inspiring stories.
Is there a best shoe for you? Julie Cattell from Milestone Running, an independent running store in the San Diego area, will give us her perspective on what’s hot and what’s not from a warmer climate perspective. Many of the shoes we learn about from Julie are different models than those Bryan picked for us last week. Because we really can’t have too many shoes to pick from, can we?
Today’s episode takes us to the southern part of California where, except for rain and fog, runners here can appreciate and, pretty much count on, moderate temperatures and outdoor accessibility almost every day of the year.
Olympic Marathon Trials
There are few things more exciting than watching those who are the best of the best perform. Whether it’s sports, music, theatre, comedy, or anything else. And it’s a rare occasion that amateurs can compete along with them.
On February 29, 2020 (Leap Day), over 750 of the best American Marathoners will compete in Atlanta, Georgia for a select number of spots to represent Team USA in Tokyo this summer.
The Atlanta Track Club has the distinguished honor and responsibility of hosting the Olympic Marathon Trials in 2020. In this episode, we talk with Rich Kenah, Executive Director of the ATC, who shares some of the history of the Club, his own history as a high level competitive runner and lots of details about the upcoming Olympic Marathon Trials.
Dr. Eugene Charles experienced a sports injury in his teens that ended any athletic dreams he had. No one was able to diagnose the reason for his shoulder pain and after years of looking into and studying the problem he was no closer to a remedy.
Fortunately, Dr. George Goodheart had discovered a system of using movement and muscle testing to diagnose and treat health problems. Dr. Goodheart was giving a seminar nearby and after listening to this very knowledgeable man, Gene approached him about his shoulder. From watching him move and testing a few muscles, Dr. Goodheart immediately uncovered the underlying cause of pain, and in a few months it was completely healed. It changed Dr. Charles’ life.
What happens between Jan.1st and Feb. 1st? Why do the best intentions fail to become effective habits?
Performance psychologist, Dr. Michelle Cleere, is here today to discuss new year’s resolutions - How to Make Them, How to Keep them, How to Be Realistic and Still Reach High
2019 has almost ended and 2020 is all but upon us. This is a great time to appreciate the gift of fitness that has made such a difference in the lives of most of us listening to this podcast. Let’s take a moment to say “thank you” for fitness, especially running, and review the year behind us while also looking ahead with hope and some goals, too.
On today’s episode we will be sharing 2019 success stories from three of our own team members at RunnersConnect and what they had to overcome to create that success.
Listen to RunnersConnect Members Tom Van Ongeval, Francesca Fuller, and Krishna Akkaram tell their stories of 2019 success in running.
The holidays can bring joy and happiness, but depression, anger, and isolation can intensify at this time of year, as well.
Beth Shaw helps open the door for people to acknowledge major trauma and find help to live with it. If you, or someone you know, suffers more at this time of year, Beth can help. Her recent book, Healing Trauma With Yoga, is perfectly timed for a segment of our year when long, dark days can be even darker for some and when the joy of the season can be erased, instead of embraced without learning some of the tools that can truly help raise our spirits.
Felix Grewe and Mike Diehl have put together a book that includes many ways to build a circuit training plan and adapt it as your training changes or you become more fit.
Fit Strong Lean: Build Your Best Circuit Training Plan includes helpful photos and a variety of exercises for those of us who want to do our circuits at home or in front of a mirror at the gym, but not with a paid trainer. This book provides top notch, professional assistance at a fraction of the cost.
In this episode, we learn a bit more about what each of them has to offer us to “build your best circuit training plan”.
Mike Diehl is a certified fitness coach for sports performance as well as health, fitness and sports rehabilitation. He has worked for the German Women’s National Tennis Cup Team for more than 10 years as their fitness coach and has worked with Wimbledon Champions as well as top soccer and ice hockey teams in Germany.
Mike likes to start his day early with an intensive workout. His philosophy is: “Everybody is able to become fitter, stronger and leaner! Pain doesn’t stand a chance against passion. It’s all about finding a goal for which you are willing to accept pain and hard work.”
Felix Grewe is a professional journalist, author, and fitness and tennis aficionado. He worked for many years as a full-time reporter for a German tennis magazine and went on to head up the media department of the German Tennis Federation. He now works as a freelance journalist, author and social media manager.
Felix and Mike met for the first time about 7 years ago when Felix tried an experiment with Mike for a tennis magazine article. This was the spark for bringing together a workout book of Mike’s exercises and philosophy. Felix, as the writer/journalist and both as tennis and fitness experts put Mike’s methods into words. And, of course, Felix trains regularly using Mike’s workouts.
Recovering from Injuries: Body, Mind, and Spirit
Are you currently injured? If not, lucky you! Injuries affect every athlete, from the elite Olympian to the weekend racer. When it happens, it can feel like the most devastating event possible. While some athletes are destroyed by the experience, others emerge from their recovery better, stronger, and more confident than ever. How?
Rebound, a new book co-authored by Carrie Jackson Cheadle and Cindy Kuzma, offers a roadmap to work toward a swifter, stronger comeback from injury using mental skills and psychological tools that allow you to take control of your recovery and ultimately, use the experience to your advantage.
In this episode, we talk to Carrie and Cindy, both runners, who collaborated on this book. Sharing their own personal experiences and stories from close to 50 other injured athletes who came back strong. They will inspire and educate you about the psychological and mental aspects of coping and recovering from being injured.
Strength Training From Body Weight Exercises to Major Lifting with Endurance Specialist Doctor Alex Harrison
If you are only running every day, you may be hindering your training. Cross training is extremely important to be at your best and today’s guest will speak to us about how to use cross training, specifically strength training, for ultimate results in your annual running plan. From body weight strength training to weightlifting, Dr. Alex Harrison will talk to us about how to use strength conditioning and proper nutrition for better running results.
Dr. Alex Harrison has years of competition, coaching experience, and the education to know how to deal with endurance athletes – from beginners to elite level.
When done properly, periodization allows for creating calculated major goals, and measured improvement in short, mid, and long-term objectives.
Today Dr. James Hoffmann will break down some of the details of an integrated, annual training plan that can help you peak when you need to by coordinating the three big parts: body, mind, and spirit; that unique individual who comprises YOU!
How much credit do you give to your feet for making you a better runner? If you are like most of us, those feet get put into shoes and then you just hope they’ll do their job.
It’s time to rethink the strategic value of those two extremities that connect you to the ground and push you forward with every single step.
Our guest today is Jay Dicharry and Jay is one of the foremost authorities on running bio-mechanics. Jay built his international reputation as an expert in bio-mechanical analysis as Director of the SPEED Clinic at the University of Virginia, and now as Director of the REP Biomechanics Lab in Bend, OR.
In this episode, Jay teaches us the difference between Balance and Proprioception and why Proprioception matters so much for running effectively. He also shares with us tools and exercises to retrain our feet to work with us.
He is the founder and CEO of MOBO, a novel product that improves intrinsic foot control and today, Today’s interview will be going over running mechanics and how integral the foot is in the whole process of making running happen.
Stephanie Bruce is one of the most popular American distance runners competing on the circuit. She has used her platform to build up women, inspire others and uplift U.S. distance running as a whole. And it doesn’t hurt that she’s having one of the best years of her professional career.
Spooky zombies and running the Lost Coast
It’s almost Halloween and that means… Zombies… And what do you do when you come across a horde of zombies? Run!
Ultra runner and author Camille Picott has written another suspense filled novel about long distance, endurance running and the dangers that lurk in the apocalyptic, new world of blood-thirsty zombies and renegade survivors. Her newest book features the perilous, fascinating, and REAL Lost Coast on the rugged and isolated northern California shoreline.
Today we’ll be talking about zombies, bears, and other scary stuff in Camille’s Undead Ultra Series. In addition to discussing the newest book, we’ll go into detail on how you can run the Lost Coast (or backpack if that’s more to your liking), and we’ll pick her brain about the Javelina 100, Camille’s longest race yet. The Javelina 100 always happens right before Halloween and is a self-described “ultra-runner’s costume party”.
Camille’s first 3 books were featured in our May 1, 2019 podcast honoring Zombie Awareness month. Take a listen if you haven’t yet heard it. It’s a great interview.
And now she is about to release another installment of the Undead Ultra Series called The Lost Coast.
Go, Gwen, Go: A Family’s Journey to Olympic Gold
Gwen Jorgensen won gold in the 2016 Rio Olympics, along with many other wins, and she is currently training hard for another medal in the 2020 Olympics, this time in the Marathon.
We all know, it takes a village to raise an Olympian and today we talk with two of Gwen’s family members, Nancy and Elizabeth Jorgensen. They authored Go, Gwen, Go, a book about the Jorgensen family’s commitment to Gwen’s success and ambition to be a world champion and win gold. Today we have the opportunity to go in depth about “the village” that raised Gwen to this point. We hear about the 2012 Olympic disappointment, the 2016 Olympic gold medal, and the 2020 marathon hopes and more in this fast-reading story where Nancy and Elizabeth Jorgensen share their version of an Olympian’s life and what that entails as “supporters” of one’s lofty dreams.