RunnersConnect Founder and CEO Jeff Gaudette returns to Run To The Top this time to chat on a variety of topics. Specifically, we discuss:

• how his training methodology has changed in recent years
• peak week training tips for races like the Boston Marathon
• how to think about the non-running components of training like rest and active recovery protocols
• why he’s a strong (no pun intended) proponent of strength training
• the benefits of online coaching and how RunnersConnect is different from other options on the market
• as well as his favorite running books and moments on the professional side of the sport

And much more! Tune in for an equally fun, engaging, and informative chat with our Founder!

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:

MAS Iron

Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance.

The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. 

But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%.

Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.

Timeline Nutrition

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. 

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.

On today’s show, we are talking with Kara Goucher author of “The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike’s Elite Running Team”, which chronicles her ascent from Olympic aspirations to the Nike Oregon Project, led by Alberto Salazar, where she unveils a culture of abuse and doping, shedding light on the shadows of elite running. 

Goucher's resilience and advocacy, despite corporate complicity, ignited a call for reform in the sport, offering a powerful narrative of empowerment and action.

In this conversation, we talk about:

• the nature of Alberto Salazaar and the Oregon Project and what made the opportunity so appealing initially for athletes like Kara
• the value of taking responsibility and action to fix something that’s wrong
• the fear of being a whistleblower and possibly ostracized by the running community
• her next act in the running community including broadcasting, podcasting, and ambassadorship among other important roles
• how she feels about the state of pro running and whether it’s driven by cynicism or optimism 

And more. I hope you tune in!

Connect, Comment, Community

• The Longest Race
• 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:

Fatty15

The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there’s a better option.

Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3.

C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output.

Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order.

Flagstaff Running Retreat

Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ.

Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! 

Whether you’re looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you.

Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. 

Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started.

To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/flagstaff.

Every racing distance comes with its own challenges, but in this episode the RC team is going to debate what race is the best test to crown the fittest runner on the planet. The winner of the 100m dash is typically given the title of fastest on the planet but we’re not going to let sprinters have all of the fun. You’ll hear our coaches each make their case for what they believe is the best test of fitness before we officially settle on a winner.

Distance runners are a special breed of athlete and it takes dedication to compete in the sport. That’s why we’re celebrating your hard work by discussing all of the strengths required to excel at every distance from the mile up to ultra-marathons. 

Although every race has its unique challenges, there can only be one victor. In order to help answer what race is the best test of fitness we’ll cover topics including:

• What is fitness and how can it be measured?
• What traits make a runner successful over different races?
• And, of course, we’ll give you our thoughts on what race is the best test of fitness

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:

MAS Iron

Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. 

Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance.

The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize.

In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed.

But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance.

By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market.

In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%.

Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.

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 LMNT. 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.

A captivating chat with Fiona O'Keefe, a former coach at Runners Connect, about her remarkable journey to winning the US Olympic Trials marathon and earning a spot on the Paris Olympic team. 

Her insights and experiences shed light on the dedication and balance required for elite-level training and competition.

🏃‍♀️ Key Takeaways from the Conversation:

- Balance and Recovery: The importance of balance, rest, and recovery in marathon training, from managing caffeine and alcohol intake to prioritizing 9 hours of sleep.

- Mental Engagement: Seeking outlets for mental disengagement and relaxation, while also staying engaged in activities beyond running, is crucial for maintaining focus and drive.

- Embracing Success and Growth: Fiona's journey underscores the value of recognizing personal progress, embracing strengths, and continually pursuing improvement, serving as an inspiration to both elite and amateur runners.

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:

MAS Iron

Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. 

Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance.

The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize.

In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed.

But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance.

By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market.

In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%.

Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.

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. 

To many of you, Abdi Abdirahman is a household name. He’s the first American distance runner to make five Olympic teams and the oldest American distance runner ever to make an Olympic team. The list of accomplishments goes on. A few years ago, he wrote a book called “Abdi’s World,” which chronicles his impressive career in running, and that's why I wanted to have him on the show. In this conversation, we discuss:

• Not taking the sport too seriously as a strategy to stay competitive.
• Self-belief and why he’s never lacked motivation to be a professional runner.
• The importance of a team environment and the psychological challenges of group workouts.
• Rules to live by in running.
• What’s next for his professional career.

Like probably everyone else, I found Abdi to be equal parts generous, joyful, introspective, and excited in this conversation. I hope you take as much from it for your own running life as I did.

Connect, Comment, Community

• Abdi's World: The Black Cactus on Life, Running, and Fun
• 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:

Fatty15

Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3. 

C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output.

You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order.

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. 

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.

In this edition of RC spotlight we hear from Frederich Hayem (Fred), a relatively new runner who has achieved rapid success since taking up the sport just over a year ago. He is the perfect example of how good training and learning from your mistakes is the best way to improve as an athlete. 

He joined our coaching program with the goal of running his first marathon and crushed it, running a 3:29. Despite some injury and setbacks, he has taken several minutes off of his already impressive half marathon PR and as he moves into a new age group, he is only continuing to get faster. Fred attributes much of his success to consistent strength training and sticking to a plan without stressing about hitting mileage or paces exactly. To learn more about Fred’s story and growth as an athlete we’ll chat about topics including:

• How Fred used his background in strength training to help his running performance
• Why consistency is king when it comes to improvement in running
• What it means to be a “smart runner”
• Why you should avoid focusing on perfection if you want to get faster
• Fred’s future goals, including some big races in 2024

A lot of runners strive to get better quickly but Fred shows that you don’t need to rush the training process in order to see great results. If you are new to running or have been training for a while and want to get better you’re going to love this conversation.

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:

MAS Iron

Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. 

Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance.

The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize.

In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed.

But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance.

By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market.

In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%.

Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.

Flagstaff Retreat

Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ.

Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! 

Whether you’re looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you.

Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve.

Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started.

To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/flagstaff.

Joe Friel is a renowned endurance sports coach most notable for some of the elite triathlon and cycling athletes he’s worked with over the years. He’s also the author of a great book called the “Triathlete’s Training Bible” and he joins the show today to discuss some of the running-related themes in the newest edition. 

In a wide-ranging conversation around mental readiness, physical readiness, and race-season planning you’ll get some excellent takeaways from topics like:

• why should you become mentally ready before you’re physically ready for a race
• the most important questions to gauge your mental readiness 
• the concept of a “success savings account”
• how to determine your “ability limiters” and “goal-specific weaknesses”
• how to properly use a training diary

Joe is a wealth of training information. Give it a listen!

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

BiOptimizers

One of the best and easiest ways to improve the quality of your sleep is by getting enough MAGNESIUM.

Why? Because research shows that magnesium lowers cortisol levels, so you feel less stressed, and increases GABA levels which encourages relaxation at the cellular level, both of which help you enter and stay in a state of “deep sleep” for longer.

That’s why I recommend Magnesium Breakthrough by BiOptimizers. Unlike generic supplements, BiOptimizers “magnesium breakthrough” product contains all 7 unique forms of magnesium, which is critical for maximizing its effectiveness. 

If you’re interested in seeing just how much magnesium can help your sleep, head to bioptimizers.com/runtothetop and use the code RUN10 to save 10% and get two special gifts. 

LMNT

Maintaining electrolyte levels as you gear up for your big spring races is critical to your performance.

That’s why we recommend all runners check out LMNT. 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.  To get this special offer and make sure you’re hydrating properly this spring, head over to drinklmnt.com/runnersconnect. 

It can be trickey to tell the difference between a niggle and an injury but how you respond when something doesn’t feel quite right could be the difference between a PR and and DNF. Coach Hayley Munn joins us in this to show, bringing her educational background in physical therapy and years of coaching experience to help tell the difference between an injury and a niggle and explain what to do about each of them. 

It can be really challenging sometimes for even the most experienced runners to make this distinction but there are some general guidelines you can follow to stay healthy and limit the chances of a niggle or injury derailing your training. To better understand these strategies we’re going to cover topics that include:

• What is a niggle and how is it different from an injury?
• How thinking more positively about an injury can actually help in the recovery process
• How much running is appropriate if you think that you may be injured
• And strategies you can use to maximize your chances of getting to the start line in good health

The Ultimate Guide to Injury Prevention

Resources for Managing Pain by Dr. Rachel Zoffneess

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

AG 1

Ask yourself - do you get enough green veggies each day?

I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle.

But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance.

That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more.

That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier.

Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious.

Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT. Get yours now!

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.

In this episode of Run To The Top, sports dietitian Alex Larson delves into the intricacies of fueling for improved performance and body composition among endurance athletes, advocating for a flexible eating style. 

Larson offers insights into post-race recovery, emphasizing the importance of timing and food group choices to optimize recovery windows. The discussion also touches upon the early signs and consequences of underfueling, highlighting the need for sustained nutritional support for athletes. 

Addressing a common misconception, Larson explains how athletes can simultaneously enhance speed and achieve leanness, while also offering practical advice on balancing athletic aspirations with a hectic lifestyle. 

Through nuanced guidance and expertise, this episode provides valuable insights for athletes seeking to optimize their nutrition and performance.

Connect, Comment, Community

• Alex Larson Website
• 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

Changing your pillow to something customized to your sleep position, firmness, and one that can keep you cool can have a dramatic impact on your sleep quality. 

When I switched to the Lagoon pillow, my average number of times waking dropped to 2 per night and my deep sleep increased by 45 minutes. I’ve noticed a huge difference in how I feel in the morning, often waking up 30 to 45 minutes before my alarm and not feeling tired.

If you want to see the dramatic effect a pillow designed just for you can be, head to lagoonsleep.com/top. If you use the code TOP at checkout, you’ll save 15% off your purchase.

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. 

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.

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 Timeline nutrition, it has never been easier. 

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

If you’re a runner, you probably already know you need to train to get faster but what about taking this to the next level with over 175 miles per week? 

This is exactly the type of extreme training that went into Kelvin Kiptum’s world record setting marathon performance, where he ran 2:00:35 in Chicago this past fall. 

In this episode we’ll take a closer look at Kiptum’s training and discuss whether everyday runners can employ some of the same strategies or if Kiptum’s radical approach to training is best reserved for the elites.

It takes an incredible amount of talent and dedication to make it to the professional level of marathon running. Most of us will never come close to holding the 5:36/mile pace Kiptum ran but this doesn’t mean you can’t learn a few things from these exceptional athletes. 

Over the course of the show we’ll discuss what you might be able to take away from Kiptum’s success with topics including:

• What makes elite runners so good at their sport and could following their training make you a faster runner?
• How much mileage is ideal for maximizing marathon performance?
• Should you consider running more than one long run in a week?
• What is the best type of speed training for runners competing at the marathon distance or longer?
• Do you need to take rest days and if so, what is the ideal amount of rest?

If you’ve ever wondered how professional runners train or whether you could have what it takes to train like an elite athlete, you’re going to love this conversation.

Long run workout ideas

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:

Fatty15

The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there’s a better option.

Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3.

C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output.

Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order.

UCAN

If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN.

Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. 

By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run.

All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance.

Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

In this episode of Run To The Top, we are joined by Steve Sashen, the Founder-CEO of Xero shoes. We discuss his journey from returning to running in his late forties to becoming a competitive sprinter and building a prominent shoe brand. Our conversation delves into the problems with modern running shoes, the advantages and disadvantages of super shoes, various biomechanical studies informing the athletic footwear industry, and the case for minimalist footwear and barefoot running. Takeaways from this episode include:

• Whether modern running shoes negatively impact running form and performance
• Whether barefoot running or minimalist shoes can help improve form and reduce injury risk
• The pros and cons of “super shoes” and the concept of a level playing field in shoe technology
• New research on how to implement barefoot running into your training program
• Whether the barefoot running movement has lost momentum in recent years

Steve is an engaging conversationalist with interesting views on shoe technology and the sport of running as a whole. You will enjoy this one.

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:

BiOptimizers

One of the best and easiest ways to improve the quality of your sleep is by getting enough MAGNESIUM.

Why? Because research shows that magnesium lowers cortisol levels, so you feel less stressed, and increases GABA levels which encourages relaxation at the cellular level, both of which help you enter and stay in a state of “deep sleep” for longer.

That’s why I recommend Magnesium Breakthrough by BiOptimizers. Unlike generic supplements, BiOptimizers “magnesium breakthrough” product  contains all 7 unique forms of magnesium, which is critical for maximizing its effectiveness. 

If you’re interested in seeing just how much magnesium can help your sleep, head to bioptimizers.com/runtothetop and use the code RUN10 to save 10% and get two special gifts. 

LMNT

Maintaining electrolyte levels as you gear up for your big spring races is critical to your performance.

That’s why we recommend all runners check out LMNT. 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. To get this special offer and make sure you’re hydrating properly this spring, head over to drinklmnt.com/runnersconnect. 

In today’s episode, we’re bringing you a story from an incredible athlete who spent years of training to accomplish his goal of competing at the olympic marathon trials by running an OTQ time - and ultimately fell just short of that goal during his most recent attempt. This athlete happens to also be one of our own coaches here at RunnersConnect and his name is Ruairi Moynihan. Ruairi came so close to hitting the 2:18 standard back in 2022, running an impressive 2:21 marathon while training mostly for trail and ultra race distances. Most recently though, under the guidance of his coach - and former RunnersConnect coach - Dylan Belles, the two crafted more focused plan to chase the OTQ standard at the 2023 CIM marathon in December. 

We brought Ruairi and Dylan on the show to recap how they approached training and then get their thoughts on what runners can do to learn from races that don’t go exactly as planned. Ruairi is an absolutely inspiring athlete who shares an honest story of failing to hit your dream goal that will be relatable to just about anyone listening. During this interview we discuss some lighthearted and more serious topics including:

• Why the olympic trials was an important goal for Ruairi and how it felt falling short of this objective
• Why Ruairi and Dylan were confident an OTQ time was achievable based on the previous training block
• Why the camaraderie between Ruairi and Dylan makes them an even better team
• And what went wrong on race day including thoughts on how runners can bounce back from a disappointing performance

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

AG 1

Ask yourself - do you get enough green veggies each day?

I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance.

That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more.

That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier.

Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious.

Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT. Get yours now!

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.

In the remote Arizona mountain town of Flagstaff more than half a century ago, a training ground for generations of legendary runners and a collegiate dynasty at Northern Arizona University were born. Authors Matt Baxter and Ron Mann capture the history of it all in their new book “Running Up The Mountain''. They join Run To The Top to reflect on some of the key insights from the story including:

• The benefits of altitude training and other environmental factors that shaped the birth and increasing success of the program
• Dealing with budget constraints to fund the team and how they overcame that adversity by emphasizing a culture of strong work ethic and total commitment 
• How rivalries with other teams and athletes over the years positively field performance gains
• How the team has been able to maintain a humble, underdog-esque mentality even after establishing a reputation as one of the nation’s strongest programs 
• The importance of leadership transitions for continued program success
• The experience and challenges of maintaining their team culture during the pandemic

For those curious about the history of NAU’s running program and what it’s like building a marquee running program from scratch, you will enjoy this conversation. 

Connect, Comment, Community

• Running Up The Mountain (Book)
• 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:

Fatty15

The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there’s a better option.

Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3.

C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output.

Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order.

Timeline Nutrition

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. 

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.

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.

Welcome back to RC spotlight where we highlight amazing achievements from runners just like you. Today’s athlete proves that success in running comes in a variety of forms. On today’s show, we’ll hear from Catie Markesich, an athlete who isn’t afraid to carve her own path by prioritizing personal growth and happiness in the sport. This is the story of a runner who brings out the best in herself and others as she tackles challenging goals.

Catie competed in numerous marathons and ultra-marathons during 2023 with aspirations to do big things on the roads and on the trails in 2024. Despite some amazing accomplishments last year that included winning a marathon and completing a 105-mile race, Catie puts just as much time and effort into helping others accomplish their own goals. 

She is an advocate for advancing diversity, equity, and inclusion in the sport at all levels and an overall great role model for others. In this episode Catie shares with us her running journey including the good, the bad, and the ugly with topics including:

• Turning personal struggles related to fueling and mental health into a catalyst for personal growth
• How Catie is taking action to make the running community a safer and more inclusive space
• Why helping others achieve their goals is important to Catie 
• And we’ll chat about what other runners can learn from Catie’s focus on bettering herself beyond the scope of the sport

With that, let’s get into with our RC spotlight of Catie Markesich!

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

UCAN

If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN.

Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. 

By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run.

All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance.

Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

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!

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

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Connect, Comment, Community

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• 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.