It’s the New Year and that means aspirational thinking is in the air. Many of you might be wondering - how do you harness that mindset not just in the first days and weeks of the year, but throughout 2024? Well, metabolism expert and transformation specialist, Angelo Poli returns to the show to address just that. We talk about:

• goal setting around sports nutrition and everyday dieting
• understanding the levers for change in your diet and overall lifestyle to follow through on your ambitions
• new research in these areas that back up the latest protocols Angelo and his team use with their clients for nutritional breakthroughs
• the role of identity creation in hitting your nutritional targets
• and a list of the disruptive behaviors and lifestyle hacks that top coaches use with their clients to additionally help with follow-through

If you’ve made big goals for 2024, whether it’s nutritionally related or in some other context, and you’re looking for best practices on how to stay excited and disciplined for the long term, you will want to tune in!

Connect, Comment, Community

• Check Out MetPro
• 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!
• Movement Vault

This week’s show brought to you by:

LMNT Winter

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. 

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. 

Every runner knows the best workout is the one you actually do, but it can be hard to find time for consistently sticking with your training program. 

Luckily, there are ways to improve your training without taking time away from other activities or even to cut down on the time required for your current workout routine.

Here’s our list of what you’ll learn

• Creative ways to make your runs more time-efficient
• Tips to make fueling your runs less of a chore
• Ways to combine some of your workout activities 

And many other tips and tricks to cut down on training time 

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:

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Previnex Muscle Health Plus

Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. 

Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! 

I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. 

To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order. 

Plus, they offer a 100% money back guarantee, no questions asked, if you don’t feel the benefits too.

When dealing with everyday pain and tightness in your body, life may not be as enjoyable as it could be, and this extends to running. You become more injury-prone, your performance suffers, and movement becomes less enjoyable. Above all, you may not be living up to your full potential.

If this resonates with your recent experiences, tune into this episode with Dr. Grayson Wickham, a Physical Therapy expert and founder of the Movement Vault. Dr. Wickham is on a mission to assist runners in moving better, performing better, reducing pain, and leading better lives. During this conversation, we explore various topics, including:

• The epidemic of back pain in the running community and why 99% of it is preventable.
• The importance of differentiating between static and active stretching. Active stretching is to joint maintenance what brushing your teeth is to tooth maintenance.
• How your choice of shoes may impact the health of your feet.
• Exploring whether sitting is the new smoking and providing actionable advice on what to do about it.
• Identifying the best times of day for active stretching and the top 5 stretches that runners should incorporate.

Moreover, if you believe there's room for improvement in your joint maintenance, range of motion, and physical durability during crucial training blocks, this episode 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!
• Movement Vault

This week’s show brought to you by:

Stress Guardian

Beat the stress of the holiday season with stress guardian from BiOptimizers. It’s packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. Learn more at stressguardian.com/runtothetop

TIMELINE

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.

One of the most polarizing topics in running is the treadmill. Some love the comfort of running indoors while others find this machine boring or monotonous, giving it a nickname in the running community as the “dreadmill”. Wherever you stand on this debate, it can be a useful tool for training that provides consistency and control over your runs. 

We’re right in the middle of winter right now and if you live in a cold climate, you’re almost certain to have days where cold and snow make running outside uncomfortable, or even unsafe. This applies to other climate as well like extreme heat or wind. On these days it can be extremely useful to make use of the treadmill. Even if you don’t own a treadmill, most gyms will have plenty of them and typically offer day-passes for those without a membership. 

In today’s show, we’re going to hear from real runners like you with their best tips to keep treadmill running fun and make it a part of their running routine. We asked our RC audience to tell us how they make their treadmill runs more enjoyable and we got some great answers. Over the course of this episode we’ll cover:

• The benefits and drawbacks of treadmill running
• How real RC listeners use the treadmill in training, including their favourite workouts
• And we’ll hear from our audience about their best strategies for making treadmill running more fun

Clip-on fan from Amazon

Boston Marathon Course Tour

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:

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

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 drinkag1.com/RTTT. Get yours now!

The turn to the New Year is a great time to reflect back to lessons learned and look forward to what you hope to accomplish. In that vein, in today’s episode I’ll dive into…

• 2 important lessons I learned in 2023
• My goals for 2024
• Exciting updates coming from RC
• Some of my favorite episodes from 2023

• runnersconnect.net/638
• runnersconnect.net/642
• runnersconnect.net/650
• runnersconnect.net/651

Training for the marathon? Get training advice and prep tips from some of the best coaches and athletes we've interviewed over the last 11 years: https://linkmix.co/12431456

Speed, workouts, base training and more. Learn how to run your best 5k with this podcast playlist. https://linkmix.co/12448840

Training for your first ultra and want to learn from some of the best runners in the sport? https://linkmix.co/12448966

Getting your fueling right is a critical part of marathon success. Learn from some of the best nutritionist and coaches about how to plan your fueling on race day. https://linkmix.co/12449118

Weight loss is one of the most common nutrition goals we see with athletes we coach. This playlist contains nutritional and weight loss advice from some of the best coaches and nutritionists in the sport. https://linkmix.co/12449228

What if you could actually run your best past age 40? And get fitter and stronger? In this playlist we’ll go over the mental obstacles we face as masters runners, from perhaps not being able to reach our previous best times to wondering what’s our potential and overcoming the fear of injury. https://linkmix.co/12449557

Constantly suffering from injuries and can't seem to break the injury cycle? Here's some of the best advice we've accumulated over the years about how to stay healthy and stay on the roads and trails! https://linkmix.co/12449427

Enjoy these podcast playlists to keep you motivated as you kick off your New Year's training goals!

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 Winter

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. 

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. 

The winter season is officially here and while most people spend their time inside watching Netflix or curling up to a good book; many runners brave the elements to keep training through tough conditions. If you’re a runner looking to run year-round we’re here to help. In this episode of underrated or overrated, we’re covering winter training topics so you know what gear and training strategies will actually help you to get through the colder winter season.

Training in the wintertime can bring many unique challenges. In colder climates the cold and snowy weather means lots of extra layers and, depending on the conditions, some extra flexibility to find a safe running route. We thought we’d make it simpler to navigate these challenging conditions by answering winter training questions like:

• Does Goretex gear actually help to keep you warm and dry?
• Are mittens or gloves better for protecting your hands during colder runs?
• Should you run through a snowstorm?
• And many more winter training questions!

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:

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Muscle Health Plus

We all know how important recovery is for our training and proper recovery always starts with nutrition. Simply put, you need to give your body the nutrients it needs to repair the damage done from the hard work you put in.

That’s where the newest product from Previnex comes in, Muscle Health Plus.

Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available.

Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more!

I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price.

To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order. 

As we turn to 2024 many of us are starting to think about and plan our long-term goals.

That’s why this week’s podcast is about helping you plan for the year. You’ll learn…

• How to think about and plan big goals
• Finding the right races
• Planning your seasons

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:

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.

TIMELINE

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.

Welcome to another edition of RC spotlight. Today’s show is all about an athlete who is absolutely crushing it in the marathon after not even being allowed to run long distances until later in life. Her name is Sabina Havkins and this talented runner has proven the glass ceiling is no match for her determination and perseverance.

Sabina started running as a kid in high school when women couldn’t even have their own sports team. Despite a passion for distance running, she ran the 400m to get around rules at the time against women running longer distances. She went on to run in college and is now a 4-time Boston finisher! This is such a fun runner who truly enjoys the sport. We’re going to share some of her incredible story including:

• Her experience with prejudice while running in high school
• How Sabina has excelled in the sport as a masters athlete
• The ways Sabina keeps running fun while training for challenging goals
• And we’ll hear what valuable lessons Sabina has learned along her running journey

Age graded calculator

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:

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

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 drinkag1.com/RTTT. Get yours now!

Do you struggle to maintain your training during the holiday season? If that sounds like you, you’re not alone. It’s an exciting time of year, but all of the extra social activities can make it difficult to stick to a normal running routine. Not to mention the cold and snowy weather you might face depending on where you train. Luckily, you don’t have to choose between holiday fun and running success. If you want to enjoy your holiday plans while still maintaining fitness, this is the episode for you.

The holidays are a time for celebration so you shouldn’t have to give this up. At RC Connect we believe that running is about balance and having fun so we’re going to give you our best advice to enjoy this time of the year without losing the fitness you worked hard to develop. Our goal on today’s show is to tell you how you can have your cake and eat it too.

Cory and our guest coach Ruairi Moynihan will explore everything you need to navigate the holiday season including:

• How much does missing one or several workouts impact your fitness?
• How to adjust your training around social activities and travel
• Tips for fuelling properly during the holidays
• And how you can use the holidays as mental and physical break to actually improve your running

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:

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

Previnex Muscle Health Plus

Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. 

Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! 

I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. 

To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order. 

Plus, they offer a 100% money back guarantee, no questions asked, if you don’t feel the benefits too.

Land Rover

You’re up for any challenge that comes your way. The Defender 110 is, too. 

The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you’re headed towards uncharted territory, or just a weekend of exploration. 

The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. 

Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you’ll find uncompromising performance in all three. 

Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

How do we overcome loneliness? And how can running help?

In this episode of Run To The Top, Nick Jonsson joins the show to address these questions head-on. Guided partly by personal experience through recovery and partly through research for his book “Executive Loneliness”, Nick offers many lessons on how to take stock of your situation, ask for help, get healthy, and find your relationships and purpose in this world. 

Tying it all back to our running community and Nick’s background in long-distance triathlons, we talk about:

• how to define and identify loneliness in an athletic context
• the impacts of loneliness on athlete well-being and performance
• strategies for overcoming loneliness 
• strategies to build resilience and maintain motivation in the face of setbacks
• how to stay focused on your long-term running goals

• Read Executive Loneliness
• Check out Nick's website
• Follow Nick on LinkedIn

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:

Timeline

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. 

Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. 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.

BiOptimizers

Beat the stress of the holiday season with stress guardian from BiOptimizers. It’s packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. 

With daily use, Stress Guardian becomes your personal shield against seasonal tension, enhancing both your mental and physical well-being. 

To get a head start on your holiday stress, visit stressguardian.com/runtothetop and use promo code RUN10 for 10% off your first order. 

BIOptimizers is so confident in their products that they offer a risk-free 365-day money-back guarantee.

Earlier in September we released a Boston Marathon special about qualifying for this iconic race. In today’s show, we’re giving you our expert tips on how to train for the Boston Marathon or any other marathon you might have planned this spring.

As this episode airs, we’re now about 4 months out from the Boston marathon which is the perfect time to start your training in order to make sure you’re in the best shape possible for race day. Boston is a challenging course with lots of hills. If you managed to qualify, you’ll want to make sure you’re prepared for the specific challenges of this race. And, if you’re running a different race, then these same training strategies will give you the preparation to tackle just about any marathon course with confidence.

In today’s show we’ll be covering training topics including:

• Why this is the perfect time to start your spring marathon training
• How to incorporate hill training into your plan
• How to manage tough weather conditions in training and on race day
• And we’ll break down how your plan might change at different stages of training

Strength Workouts for the Boston Marathon

Key Workouts for Boston

How to Incorporate Hills in Training

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:

Oladance

Looking for a perfect Christmas gift? Oladance Wearable Stereo is your top pick! Get superior sound and maximum comfort while staying aware of your surroundings for a safe outdoor run.

The unique open-ear-design of Oladance allows you to listen to your favorite music when running, yet still hear your surroundings to keep you safe. 

What surprised me is that, unlike bone conduction headphones, their open-ear-design and multi-support design mean your ears will never get tired or fatigued, even after 2 hours or more of listening. 

Also, the dynamic driver the earbuds uses is 3x bigger than most headphones, which allows them to deliver superior sound. The 19-hour long-lasting battery can last for your whole day usage. The multipoint connectivity can allow you to seamlessly switch between devices and satisfy your multi-tasking demand.

Just visit oladance.com/RunnersConnect and use the code RTTT to get 20% off on oladance OWS2. Grab yourself the best Christmas gift now!

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. 

Martinus Evans’ doctor told him that he needed to lose weight, but also that he couldn’t run. Martinus felt otherwise. He said he was going to start training for a marathon. The rest is history. 

Over the past few years, Martinus wrote a book called the “Slow AF Run Club”, has built an impressive like-minded running community that supports non-traditional runners in larger bodies and has appeared on podcasts like this one and major events across the running world to share his message and vision for growing the running community. In this episode, we talk about:

• his entry point into the running community and what kept him inspired in the early days
• why running is not necessarily a weight loss journey for larger-bodied runners
• whether the running community is becoming less intimidating to enter into
• advice for runners struggling with doubt and insecurity when it comes to their athletic abilities
• how to cope with the pressure to be faster and achieve personal bests
• lessons learned from building a running community for slower runners

No matter your perspective on the running community, I think you will find this to be an interesting and thought-provoking conversation!

Connect, Comment, Community

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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 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

BiOptimizers

Beat the stress of the holiday season with stress guardian from BiOptimizers. It’s packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. 

With daily use, Stress Guardian becomes your personal shield against seasonal tension, enhancing both your mental and physical well-being. 

To get a head start on your holiday stress, visit stressguardian.com/runtothetop and use promo code RUN10 for 10% off your first order. 

BIOptimizers is so confident in their products that they offer a risk-free 365-day money-back guarantee.

Land Rover

You’re up for any challenge that comes your way. The Defender 110 is, too. 

The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you’re headed towards uncharted territory, or just a weekend of exploration. 

The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. 

Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you’ll find uncompromising performance in all three. 

Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

LMNT

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. But, taking in fluids during or after runs in the winter isn’t as easy as it is in the summer.

That’s why I love the chocolate medley LMNT. If you’re looking for the most effectively dosed electrolyte drink for runners, check out LMNT. It's loaded with everything you need to replenish your electrolyte balance and you can get a free sample pack by going to drinkLMNT.com/runnersconnect

It takes a lot of hard work and talent to become a professional runner or coach but even the best of us make mistakes. In this episode, our expert team from RunnersConnect are sharing their biggest running mistakes so you can learn to avoid making the same ones.

Training for a big goal can be overwhelming but RunnersConnect is built on the idea of community and of bringing runners together to learn from each other to progress as athletes. We’ve all had bad workouts or messed up fuelling in a race or long run. Our coaches are no exception, so as they share their own biggest training mistakes we hope you’ll learn lots while maybe even getting a laugh or two.

I’m excited to hear from the RC team so with that I’ll hand it off to Cory to introduce our panel for the day.

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:

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

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 feeling the burnout from your runs? Ready to harness effective strategies for enduring creativity and commitment to your running? 

Lately, I’ve been feeling and thinking all of this and that’s what inspired me to reach out to Mike Schnaidt, a seasoned designer and marathon runner whose recent book, “Creative Endurance” outlines a series of ideas and methods you can deploy to reignite or keep your imagination, spirit, and sense of innovation or breakthrough flowing. 

If you haven’t read the book yet, this conversation is designed to have a similar effect - equipping you with mindset tools to help power you through any challenging situation in your running journey.

Specifically, Mike and I talk about:

• the inspiration behind "Creative Endurance" and what led him to write a book that in parts reflects on the intersection of creativity and endurance sports?
• the connection between physical activity and creative thinking and how exactly endurance sports foster creativity
• stories and insights from high-profile people that illustrate the power of creativity in athletic breakthroughs 
• practical tips and exercises from the book that listeners can implement to boost their creativity in running

And much more. Think of “Creative Endurance” as a unique guide to achieving your running goals and thriving in your running journey without compromising your well-being. 

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:

Timeline

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. 

Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. 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.

BiOptimizers

Beat the stress of the holiday season with stress guardian from BiOptimizers. It’s packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. 

With daily use, Stress Guardian becomes your personal shield against seasonal tension, enhancing both your mental and physical well-being. 

To get a head start on your holiday stress, visit stressguardian.com/runtothetop and use promo code RUN10 for 10% off your first order. 

BIOptimizers is so confident in their products that they offer a risk-free 365-day money-back guarantee.

Land Rover

You’re up for any challenge that comes your way. The Defender 110 is, too. 

The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you’re headed towards uncharted territory, or just a weekend of exploration. 

The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. 

Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you’ll find uncompromising performance in all three. 

Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

With budgets tight around the holidays, Coach Michael shares 5 of his best tips to help you save on your running. 

You’ll learn how to…

• Make your own gels
• Save on your running shoes
• Meal prep that actually works
• Find and save on races
• Train smarter on a budget.

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:

Red Tonik

Adding a red’s super food supplement to your diet is not only a great way to round out your nutrition and ensure you have a sufficient intake of red-pigmented plants and the types of vitamins, minerals, and antioxidants found in them, but also a way to boost nitric oxide levels, which have been shown to benefit endurance performance.

But, most reds supplements list dozens of ingredients that don’t have any evidence to support them or under dose the ones that do using proprietary blends.

Red Tonik is different.

They list the exact dosages of every ingredient and only include those with actual scientific evidence that support their effectiveness. 

Because of this, their reds tonik is the absolute best reds supplement for runners. The research shows you’ll improve endurance, recovery, and overall health.

Check out the research yourself at runnersconnect.net/reds. They even have a 365 day money back guarantee if you try them and don’t feel a difference in your training.

Land Rover

You’re up for any challenge that comes your way. The Defender 110 is, too. 

The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you’re headed towards uncharted territory, or just a weekend of exploration. 

The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. 

Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you’ll find uncompromising performance in all three. 

Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

Nutritional supplementation can play an important role in any runner’s lifestyle, but it’s oftentimes hard to separate fact from fiction when determining what to use, why to use it, and how much you should be taking.

Here to make sense of some of our questions in this space is David Block from Previnex. From his career-long exposure to the supplement and wellness spaces, David shares insights on how certain supplements contribute to health and longevity. 

Specifically, we explore

• the concept of clinically differentiated supplements and what’s required to set new standards in a previously predatory industry
• the truths about loose supplement regulations and the necessity of these supplements in our diets
• how to interpret supplement labeling and understand product quality and integrity 
• what commitment to uncompromised supplement creation, specializing in joint, immune, and gut health looks like 
• other valuable insights into optimizing overall health beyond just supplement consumption. 

This episode is a must-listen for anyone seeking a holistic approach to well-being.

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

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. 

Land Rover

You’re up for any challenge that comes your way. The Defender 110 is, too. 

The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you’re headed towards uncharted territory, or just a weekend of exploration. 

The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. 

Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you’ll find uncompromising performance in all three. 

Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

Welcome to a special edition of the Run to the Top podcast where we’re turning the tables and hearing from athletes like you who are accomplishing incredible things with their running! We’re calling it RC spotlight and today’s episode is all about a runner with an incredible story defying age and expectations. 

His name is Kumar Rao and competing in the 70+ age category, he’s been smashing records in everything from the 5k up to the marathon. Over the course of this episode you’ll hear from Kumar and his coach Alex Ostberg about these amazing accomplishments including:

• How Kumar trains to perform at a high level as a masters athlete
• The lessons he has learned while preparing for these races
• What inspired Kumar to pick up running including his future goals in the sport
• And we’ll even chat about what other runners can learn from his amazing story

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:

Lagoon

One of the best gifts you can give yourself or any runner you know this holiday season is the gift of better sleep.

Just like running in the proper footwear, countless research studies have shown that pillow selection can have a dramatic impact on sleep quality.

Studies have shown that selecting a pillow based on your sleep position can dramatically improved sleep quality and reduced spinal pain.

Additionally, pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject’s height.

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.

And right now they have an amazing set of Black Friday deals. You can save $20 on any pillow, or bundle and save 25% off a performance pack or save a whopping $120 if you purchase two pillows (one for you and one for your running spouse or friend).

Just head to lagoonsleep.com/top to check out al the awesome deals.

DriSeats

Another awesome gift to yourself or the running friend in your life are driseats seat covers, especially if you run a lot of trails or drive to a lot of your runs.

DriSeats waterproof seat covers are designed specifically for runners because they keep snow, mud, and sweat off your seats and unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Driseats covers will fit any bucket seat; from Trucks and SUVs to compact cars and on leather, vinyl, and fabric seats.

If you’re tired of dirty, wet and stained seats after your runs, these are a must have.

To make this even more of a no-brainer, their current black Friday deal is buy one and get one 50% off – perfect so you can get one for you and your favorite running passenger.

Just head to driseats.com to take advantage of this deal.

RunnersConnect

And finally, don’t miss out on the chance to gift yourself a new personal best in 2024 now that our custom 16-week training plans are 30% off.

We can write the plan for any race distance, write them in miles or kilometers, and you can start the plan anytime – so you can purchase now and use for any spring or fall race.

Just head to runnersconnect.net/black to check out all the details and save 30% for the next few days.

Without a doubt, in some ways, it’s getting increasingly difficult to separate fact from fiction in the health, nutrition, and supplementation spaces. But there are reputable resources out there for folks like us to turn to and we’re featuring one of them on the show today. 

Sol Orwell is the founder of Examine.com, a powerful resource on the internet for evidence-based nutrition and supplements information. He joins the Run To The Top Podcast to share stories about his personal path to co-founding Examine.com and its dedication to scientific integrity in the health and wellness scene. 

Specifically, we discuss:

— his battles against health misinformation
— debunked supplement claims
— current challenges in the health information arena
— what sets Examine.com's commitment to unbiased research apart within the industry 
— how Examine.com stays updated with evolving research and their impact on public health decisions.

And much more! Tune in to understand the resources you have at your disposal to make informed decisions about the nutrition and supplements you consume to fuel your running journey. 

• Examine.com

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:

TIMELINE

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.

Magnesium Breakthrough from Bioptimizers. 

Supplementing with magnesium before you go to bed has been shown in scientific studies to…

• Increase in muscle oxygenation during high intensity exercise
• Reduce inflammation 
• Significantly improve sleep quality
• Improve aerobic exercise capacity when training.

When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. 

Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough.

For an exclusive offer for Run to the Top  listeners go to magbreakthrough.com/runtothetop  and use the code run10 and you’ll save an additional 10% on any purchase. 

Oladance

Seeking superior sound quality and comfort while staying aware during your outdoor runs? Look no further than Oladance OWS headphones!

During the Black Friday & Cyber Monday Sales from November 17th to 30th, Oladance is offering an incredible up to 25% off on its OWS Series headphones!

The OWS Pro, the cutting-edge 2023 model, brings both style and adaptability, perfect for both outdoor workouts and your daily office grind. The OWS2 offers the best bang for your buck with its extended battery life. Need something budget-friendly? The OWS1 is your go-to choice.

If you’ve been thinking about a new pair of headphones or have wanted to try some that allow you to listen while still being aware of your surroundings, now is the time.

Head to oladance.com/RTTT to take advantage of up to 25% off during the black Friday sale.

If you just finished a goal race you might be thinking what the heck do I do now? Well, let’s talk about the plan between the plan.

In a previous episode we aired two weeks ago, coach Michael gave us 5 great ways you can maximize your training between races. Now that you know “WHY” your training in this period is so important, we’re going to build on those lessons with “HOW” to train so you can maximize all of the benefits we discussed. This is the plan between the plan.

Finishing your race doesn’t have to mean ditching training until the next race approaches. The period between your training blocks is the perfect time to give your mind and body a rest while building an aerobic base to set yourself up for success before the next hard stretch of training. 

In today’s show, we’ll guide you in crafting the perfect plan between the plan with topics including:

• How long should you wait after a goal race to start training again?
• What volume and frequency of runs is right for you between training blocks?
• How to identify your weaknesses and then adjust your training to become a better runner
• How group training or a bootcamp can help to set you up for success
• And lots of other advice for getting yourself prepared to crush your next big race

RC bootcamp details: runnersconnect.net/focus/

Drill for building speed: youtu.be/KDs2mo_y7Bg

How to recover from a marathon: runnersconnect.net/how-to-recover-after-a-marathon/

Advice for dealing with running injuries: runnersconnect.net/running-injuries/

General running nutrition advice: runnersconnect.net/nutrition-for-runners/

RC bootcamp details: runnersconnect.net/focus/

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:

Oladance

Seeking superior sound quality and comfort while staying aware during your outdoor runs? Look no further than Oladance OWS headphones!

During the Black Friday & Cyber Monday Sales from November 17th to 30th, Oladance is offering an incredible up to 25% off on its OWS Series headphones!

The OWS Pro, the cutting-edge 2023 model, brings both style and adaptability, perfect for both outdoor workouts and your daily office grind. The OWS2 offers the best bang for your buck with its extended battery life. Need something budget-friendly? The OWS1 is your go-to choice.

If you’ve been thinking about a new pair of headphones or have wanted to try some that allow you to listen while still being aware of your surroundings, now is the time.

Head to oladance.com/RTTT to take advantage of up to 25% off during the black Friday sale.

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. 

One of the more controversial topics in running (other than the debate over footwear choices) is the importance of flexibility.

Coaches, experts, and runners disagree over the role flexibility plays in preventing injury or boosting performance and how to improve it. 

However, part of this disagreement lies in a misunderstanding of what defines flexibility and stretching.

So, on today’s show we’re going to interview a pioneer in the world of flexibility, Phil Wharton.

Phil is going to explain more in-depth…

• The concept of active flexibility
• How it’s different from traditional stretching
• And how and when to best implement it in your training to stay injury-free.

Take out your notebooks and pencils for this one, it’s a masterclass in pre and post run injury prevention.

Wharton Health - whartonhealth.com/whartonhealthlibrary

Active Stretching for Runners - runnersconnect.net/ais-downloads/

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:

BiOptmizers

As you know, one of the main sponsors of this podcast is BiOptimizers.
 
We love their commitment to research, the highest quality ingredients, and effective dosages across all of their supplements.
 
That’s why I am excited that this year they are extending their Black Friday sale throughout the whole month of November.
 
If you’re already a fan, now is the time to stock up and, if you haven’t tried them yet, here’s your chance to lock in a huge discount. Plus, they back up their products with a rock-solid 365-day money-back guarantee, no questions asked.
 
Trust me when I say this – you won't find a better Black Friday deal anywhere else, not even on the mighty Amazon.
 
We all have those never-ending Black Friday wishlists, but this year, I challenge you to put your health at the top of that list.
 
You can find all the details at bioptimizers.com/runtothetop and enter code RUN10 at checkout.
 
Don't miss out on this MEGA deal throughout the month of November.

LMNT

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. 

LMNT 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 LMNT 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. 

Running is very inclusive and just about anybody can participate with not much more than a decent pair of running shoes. This doesn’t mean that we all have the same experience though and today’s show will be all about special considerations for female athletes.

In this episode, coaches Andie and Hayley do an amazing job of breaking down how female athletes can perform their best. Whatever your age or lifestyle, they’ll be diving into how you can stay healthy, happy, and fit as a female runner. This is a pretty broad topic so we’ll be covering everything from:

• How to train around the menstrual cycle
• Specific fueling needs for female athletes
• Why fasted runs may not be recommended 
• Why losing your period can be a warning sign for runners and what to do if this happens to you
• And many more topics I’m confident you’ll relate to if you’re a female runner 

We think you’ll find this topic super interesting whether you’re a female runner yourself or not so stay tuned for expert tips on successful training as a female athlete.

Resources from Dr. Stacy Sims: drstacysims.com
Nutrition information from Kylee Van Horne: flynutrition.org/about/
Resources for RED-S and nutrition from Renee McGregor: reneemcgregor.com

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:

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

Nutrisense

Nutrisense is a small device that you put on the back of your arm that then provides real time feedback on how your body responds to the foods that you're eating, your exercise, stress and even your sleep.   

With Nutrisense you're not shooting in the dark. Nutrisense helps you track your data, understand your glucose trends, and see your macronutrient breakdown for each meal. The app also gives you an overall score for each meal based on your body's response.

Honestly, I recommend everyone try Nutrisense. When you use it for a month it will open your eyes in profound ways to how your food, your exercise, everything you are doing is affecting you.  

You can get all of this today. Nutrisense has a special offer for our listeners. Go to Nutrisense.com/rttp and use code RTTP to save $30 off your first month plus get a free month of nutritionist support.   

Be sure to tell them you learned about Nutrisense on the Run To The Top podcast. 

Visit Nutrisense.com/RTTP and use the code RTTP to start decoding your body's messages, and pave the way for a healthier life!

For many runners, increasing their mileage is a goal that’s difficult to do when gearing up for a race due to the need to focus on workouts and all that goes into proper race specific training.

Thus, the time between races is an awesome opportunity to work on increasing your mileage.

Today, we’re joined by Ryan Warrenburg, one of the coaches at On Zap Endurance, an elite marathon group based in North Carolina. 

He's an expert in aerobic development for runners of all ages and ability levels, so today he's going to talk with you about…

• The benefits of increasing your mileage and why it’s the biggest limiter for most adult runners.
• How to increase your mileage safely and effectively and reap the benefits.
• Plus tips and tricks to make running more miles easier. 

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:

TIMELINE

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.

Magnesium Breakthrough from Bioptimizers. 

Supplementing with magnesium before you go to bed has been shown in scientific studies to…

• Increase in muscle oxygenation during high intensity exercise
• Reduce inflammation 
• Significantly improve sleep quality
• Improve aerobic exercise capacity when training.

When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium. 

Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough.

For an exclusive offer for Run to the Top  listeners go to magbreakthrough.com/runtothetop  and use the code run10 and you’ll save an additional 10% on any purchase. 

Don’t let your hard earned fitness go to waste!

Coach Michael gives you 5 ways to approach your training between races so you start your next training cycle even stronger than before.

Running Fitness Bootcamps - runnersconnect.net/FOCUS/

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:

Previnex

Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. 

In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination.

I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys.

If you’re suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Nutrisense

Nutrisense is a small device that you put on the back of your arm that then provides real time feedback on how your body responds to the foods that you're eating, your exercise, stress and even your sleep.   

With Nutrisense you're not shooting in the dark.  Nutrisense helps you track your data, understand your glucose trends, and see your macronutrient breakdown for each meal. The app also gives you an overall score for each meal based on your body's response.

You can get all of this today. Nutrisense has a special offer for our listeners.  Go to Nutrisense.com/rttp and use code RTTP to save $30 off your first month plus get a free month of nutritionist support.   

The importance of proper nutrition during intense periods of training can’t be overlooked. 

While most runners spend most of their time focusing on their workouts, recovering from these hard efforts is often more important than the training itself. 

The best way to do this is by supplying your body with the correct nutrients at the correct times before, during and after your training.

And this all starts with understanding macronutrients - what they are, what each macronutrient is best at, and when to best include them in your diet.

So, today we’re going to be talking with our very own Coach Jeff Gaudette about everything macronutrients. You’re going to learn…

• The best times to include each macronutrient in your diet
• The optimal macronutrient ratio for runners based on your goals
• How to best hit your macronutrient targets
• Plus much, much more.

Calculate how many calories you burn each day so you can better target your nutrition needs with our Calorie Calculator

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:

NuNee

Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain.

Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery.

To learn more head to runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief.

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.

Runners are often divided on whether they prefer the solitude of running alone or the sense of community that comes with running in a group. Whatever your preference, most of us have found ourselves needing to head out the door alone at some point. Maybe you’ve had to sneak in a quick run before your next meeting or maybe you couldn’t find someone at the same pace for a workout. Luckily, there are a lot of strategies runners can use to make the most of these solo adventures.

On today’s show, we’ll talk about why these runs may actually be beneficial for your running and how to make them more enjoyable if you struggle to get excited about training without a group. Over the course of the next hour or so, we’ll cover topics including:

• How solo runs can make you a better runner
• Tips to stay engaged when running alone
• And we’ll even hear from you, the RC community, on your favorite strategies to keep these runs fun

Footpath Mapping Tool: footpathapp.com
Strava: strava.com

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:

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

ARMRA

If you’re looking for the best way to strengthen your immune system and improve recovery during your taper or as the seasons change, you need to check out ARMRA Colostrum. 

ARMRA Colostrum is a superfood concentrate of bovine colostrum that harnesses over 400 living, bioactive nutrients that rebuild the barriers of your body and fuel cellular health

In fact, Colostrum has been shown in scientific literature to strengthen immunity, enhance nutrient absorption, improve fitness endurance and decrease recovery time.

The literature speaks for itself and adding ARMRA has one of the best additions to my post-workout nutrition. 

You can check out all the research for yourself at tryarmra.com/RTTT.  Plus, to make it easier for you to personal experience the benefits, we’ve worked out a deal where you can save 15% off your first order. 

Just head to tryarmra.com/RTTT to see the research yourself and get 15% off your first order.