For those who have ever thought they were too old or too unfit to compete in endurance sports, listen to this conversation with Hilary Topper. Growing up and even well into adulthood, Hilary did not consider herself an athlete. But in her late 40s, she decided to get into running.
Fast forward a decade and she’s completed numerous road races and triathlons, started virtual endurance teams and communities, maintained an inspirational blog on all these topics, and written a book going through all the details of her journey and offering advice to fellow runners and those just starting out in our sport looking for a similar roadmap.
In this episode you’ll learn:
Maintaining healthy electrolyte levels is not only important for your run, but your recovery and overall health as well.
That’s why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.
Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.
To claim this exclusive deal, go to drinkLMNT.com/runnersconnect.
If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.
Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand
For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop. In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.
If you’re someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious.
One scoop of AG1 contains 75 bioavailable vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more.
If you want to try them out and get a special bonus of 5 travel packs and a year’s supply of vitamin D, head to athleticgreens.com/rttt.
On today’s coach chat podcast episode, we’re going to hear from RunnersConnect head coach Michael Hammond about the common struggles our athletes are facing right now and how we’re helping them overcome them.
We’ve always felt the group atmosphere is part of what sets us apart from most training plans - even other customized ones.
As an athlete, sometimes it’s just nice to know that others are struggling with the same issues as you are or are having the same fears and apprehensions at the same time during a training cycle.
When a workout or long run feels harder than you think it should have, it’s nice to confirm with other runners that you’re not alone and it’s part of the process or how you should feel.
So, today Coach Michael is going to give you an inside look at some of the winter running struggles many of our athletes are facing and how you can overcome them too!
Shuteye Chai is a latte for sleep that combines adaptogens, aminos, functional mushrooms, and magnesium wrapped in a heavenly masala chai-inspired spiced body.
Specifically, ingredients such as chaga, reishi, and ashwagandha help calm your central nervous system, which we know is always elevated from training, family and work stress, and too much screen time.
If you’re looking for a delicious way to feel more relaxed and calm before you go to bed and get more quality sleep, discover how Shuteye Chai can revolutionize your sleep and get 15% off with code RTTT.
Go to helloned.com/RTTT or enter code RTTT at checkout.
Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance
But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they’ve developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes.
The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag
Plus, use the code RTT20 when you do and you can save 20% on any purchase you make.
It’s the beginning of February and that means most of us are in the midst of our training for spring races.
With races still a few months away, and the training starting to get difficult, this is a great time to start thinking about the mental component to your training and racing.
Mental training is often overlooked as we focus so much of our attention on the physical aspects of our workouts. But, being mentally strong and knowing how to overcome the mental challenges that every race and training plan present is a critical piece to your success.
So, today you’ll hear from some of our best guests we’ve had on the podcast over the last few years on mental training.
You’ll learn…
For those of you who are RunnersConnect members and want more on mental training, be sure to check out the Mental Training Summit inside the Courses section of your training plan.
If you’re not a member and want to check it out, here is the link to learn more about the mental summit: Get Unlimited Access to 15 Psychologists, Therapists, and Expert Interviews (and more)
This is the perfect episode for those of you training for spring races. We hope you enjoy!
Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better.
Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria.
Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle.
Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier.
Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.
If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.
Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand
You’ll fall asleep in minutes and you’ll stay asleep throughout the night.
For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop
In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.
Not including proper progression in your strength routines is one of the biggest reasons you may still be getting injured despite performing injury prevention routines and why your progress may have stalled.
In today’s episode, Coach Jeff is going to help you fix this by…
If you’re not currently implementing progression into your strength training, this is a must listen!
To make it easier for you to implement, Get your FREE copy of Strength Progression PDF now.
We all know how important foam rolling is for staying injury-free and just plain feeling better for every run.
But, let’s face it, many of us skip it because clearing out space on the floor feels like too much work, the pressure is too painful and difficult to control, or you can’t seem to hit the right spots.
That’s why I was so amazed when I saw the door-mounted foam roller from Mobility Wall.
The Mobility Wall device mounts to your doorframe in just a few seconds and is easy to move up and down the frame in just a few seconds.
Not only does this get you off the ground and ready to foam roll in just a few seconds, it also allows you to easily hit muscles in your neck and shoulders that aren’t possible with a traditional foam roller.
Even better, because you’re off the ground, you don’t have to control gravity to adjust the pressure. You simply use upward and inward pressure, which is much easier to control. The days of painful foam rolling are over.
If you’ve been wanting to get more consistent with your injury-prevention work this year, the Mobility Wall foam roller will be a game changer. I can’t believe how much more I’ve been foam rolling since I started using it.
Plus, we’ve got a special offer for you. Just go to mobilitywall.com/RTTT or enter RTTT at checkout for 20% off your first order. Plus, it comes with a free app that gives you video instructions on exactly how to hit every area.
Countless research studies have shown that pillow selection can have a dramatic impact on sleep quality.
For example, a systematic review of ergonomic sleep data demonstrated that selecting a pillow based on your sleep position (on your back or on your side) dramatically improved sleep quality and reduced spinal pain.
Likewise, research has shown that pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject's height.
Multiple studies have also shown that pillow stuffing that can keep you cool throughout the night leads to much better deep sleep outcomes.
That’s why we love the pillows designed by Lagoon.
Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.
Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.
And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.
If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top
Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.
Angelo Poli is a Transformation Specialist and the creator of the MetPro system, an advanced methodology that analyzes a person’s specific response to diet and activity, and adjusts based on their personal needs and goals.
In this week’s episode, you’ll learn more about:
Have you ever heard of metabolic profiling before? Let us know in the comments!
Finding the right supplements at the right dosages specifically for your needs isn’t easy. That’s why we love Elo Health. Elo uses a combination of at-home blood biomarker testing, Apple Health data, and Dietitian support to determine exactly the right supplements just for you.
Once you have your results, they set you up with a registered dietician to go over your results and explain what each biomarker means. Then they’ll go over the scientific literature behind each supplement they recommend based on your personal health markers.
Your custom supplements are delivered straight to your door every month, divided into convenient daily packets and evolve as your biomarkers and health data change.
If you’d like to give Elo a try, you can get a free blood biomarker test (a $200 value) by going to elo.health and entering code RTTT.
LMNT is 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.
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 go to drinkLMNT.com/runnersconnect.
Many of us enjoy nothing more than a cold beer on a hot day or a strong drink after a long work shift.
However, what impact, if any, does this have on our training and racing goals? Obviously, you’re not drinking beers before you run, so is there any detriment?
The research and answers may surprise you.
In today’s uptempo talk, Coach Dylan and Coach Ruairi are going to dive into the pros and cons of alcohol consumption on your running and even discuss the beer mile along the way.
Adding collagen to your daily recovery routine can dramatically improve your recovery and ability to stay healthy.
If you want to try collagen yourself, our recommendation is CollaGenius because it contains an efficacious dose at 2.5g of collagen with no added fillers or proprietary blends.
If you’re interested in trying it out, head to nootopia.com/runtothetopgenius and user code run10 during checkout to save 10 percent.
If you’re looking for better and safer headphones while you run, then you need to check out Oladance.
Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe.
To help out, we’ve locked in a special deal with Oladance for Runners Connect listeners.
Just visit oladance.com/RTTT and use code RTTT to save 20% on your purchase.
Nick ran cross country in high school, setting a 5k PR of 17:49 way back in 2005. But in 2012 he developed a severe case of achilles tendonitis which caused him to hang up the racing shoes for almost 10 years!
Now he’s back to training - but he’s having some trouble. Some injuries, overly intense workouts, and in general he doesn’t feel like he’s quite on track to reach his goals.
What could be behind the present difficulty? We have some ideas!
On this weeks Training Plan Rescue, Coach Michael covers:
Anyone had similar difficulties as Nick? Let us know in the comments!
Adding collagen to your daily recovery routine can dramatically improve your recovery and ability to stay healthy.
If you want to try collagen yourself, our recommendation is CollaGenius because it contains an efficacious dose at 2.5g of collagen with no added fillers or proprietary blends.
If you’re interested in trying it out, head to nootopia.com/runtothetopgenius and user code run10 during checkout to save 10 percent.
If you’re looking for better and safer headphones while you run, then you need to check out Oladance.
Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe.
To help out, we’ve locked in a special deal with Oladance for Runners Connect listeners.
Just visit oladance.com/RTTT and use code RTTT to save 20% on your purchase.
Do you have a goal time you’ve been eyeing but aren’t sure if and when it will be attainable? Or are you fairly new to running and wondering what to expect from your rate of improvement?
This is a fairly common question and the short answer is, it depends.
In today’s episode, we’ll help you…
Want more? Download your FREE Improvement Performance Calculator now.
Enjoy the chat today and of course, let us know if you have any questions of your own on any of our social media channels.
LMNT
LMNT is 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.
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 go to drinkLMNT.com/runnersconnect.
Lagoon Sleep
Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.
If you want to see the dramatic effect 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.
There’s no doubt that winter running can be some of the most difficult months of training, especially if you have a big race coming up in April or May and you have to be focused on getting in the work.
Motivation fades when every run requires dressing in 10lbs of gear and braving the elements or constantly fretting about how to adapt yet another workout for the ice and snow.
That’s why in today’s podcast roundup, we’re going to help teach you everything we’ve learned over the past 10 years about training in winter conditions.
And no, these are just another round of “wear layers” type of tips (although we do recommend this). Instead, we’re going to hear from some experts on exactly how to adapt your workouts, stay motivated, and make sure your spring race is your best yet, whatever mother nature throws at you this weekend.
Grab your free download of our Treadmill Guide for Runners now!
BiOptimizers
Most magnesium supplements fail because they are synthetic and only contain one or two forms of magnesium, which is simply not enough.
The reason Magnesium Breakthrough from BiOptimizers is so effective is because it’s the only organic full-spectrum magnesium supplement that includes 7 unique forms of magnesium all in each pill.
By making Magnesium Breakthrough part of your daily routine, you’ll be fully rested, recharged, and ready to crush all your New Year’s resolutions.
For an exclusive offer for Run to the Top listeners go magbreakthrough.com/runtothetop
In addition to the 10% discount you get by using promo code run10, you will unlock a special gift with purchase - for a limited time only.
Elo Health
Finding the right supplements at the right dosages specifically for your needs isn’t easy. That’s why we love Elo Health. Elo uses a combination of at-home blood biomarker testing, Apple Health data, and Dietitian support to determine exactly the right supplements just for you.
Once you have your results, they set you up with a registered dietician to go over your results and explain what each biomarker means. Then they’ll go over the scientific literature behind each supplement they recommend based on your personal health markers.
Your custom supplements are delivered straight to your door every month, divided into convenient daily packets and evolve as your biomarkers and health data change.
If you’d like to give Elo a try, you can get a free blood biomarker test (a $200 value) by going to elo.health and entering code RTTT.
Welcome to our coach chat this week and our first podcast of the new year.
As we all try to get our 2023 started off on the right track, one of the first things we start to think about is tracking towards our goals.
As any good coach will tell you, one of the most critical pieces to achieving any goal you set for yourself is tracking your progress along the way.
Unfortunately, many runners are not aware that they are often too concerned with the wrong metrics in their training. The result is often frustration, stagnant race results, and injuries.
So, today we’re going to go over a couple of common metrics many runners put too much focus on and how you can shift your mindset should you fall victim to these familiar pitfalls.
Collagen peptides are one of the latest supplements to take the running world by storm in our never-ending quest to improve recovery.
With strong collagen levels, your body will better handle the pounding that comes with running so many miles.
If you want to try collagen yourself, our recommendation is CollaGenius because it contains an efficacious dose at 2.5g of collagen with no added fillers or proprietary blends.
If you’re interested in trying it out, head to nootopia.com/runtothetopgenius and use run10 during checkout to save 10% off your next order
Oladance:
If you’re looking for better and safer headphones while you run, then you need to check out Oladance.
Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe.
To help out, we’ve locked in a special deal with Oladance for Runners Connect listeners.
Just visit oladance.com/RTTT and use code RTTT to save 20% on your purchase.
When it comes to executing workouts, understanding aspects like pace, distance, and duration might already be at the top of your mind. But how much thought have you given to the importance of the rest intervals in your workouts? Can you distinguish between what you need for something like a neuromuscular-based workout versus the rest you need for threshold intervals?
Come to think of it, you might have other questions too. Like on those days where things aren’t clicking, does it make sense to stop a workout? And if so, when is it prudent to move it to the next day?
Well, this is another episode of Run To The Top with RunnersConnect coaches Dylan Belles and Ruari Moynihan discussing the appropriate rest intervals and rest paces associated with 5 paces and intensities and the questions of when you should stop a workout and if and when you should consider moving these workouts to another day.
Tune in to hear their discussion.
If you’re looking for better and safer headphones while you run, then you need to check out Oladance.
Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe.
To help out, we’ve locked in a special deal with Oladance for Runners Connect listeners.
Just visit oladance.com/RTTT and use code RTTT to save 20% on your purchase.
Metpro:
MetPro is a world-renowned concierge nutrition, fitness & lifestyle coaching company.
Using Metabolic Profiling, MetPro team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.
Run to the Top listeners receive a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert. To claim this offer head to metpro.co/rttt
What are your thoughts on exogenous ketones? Are you familiar? Are you wondering what they have to do with running? Well, in this episode you are in for a treat.
Brian McMahon, runner and Chief Strategy Officer at deltaG - a company that makes exogenous ketones - joins Run To The Top to talk about what ketones are, the difference between options out there on the market for runners (particularly, the difference between ketone “esters” and “salts”), their benefits for running performance, recovery, and even day to day life, recommended programs for usage, and much more.
If you’re curious to learn more about ways that you can sustainably and optimally fuel your body during prolonged exercise and tough training blocks, this episode is for you.
In addition to the science of ketones, Brian and I do a deep dive into the history of its development and usage in military and endurance sports environments, and talk a bit as well about what the next few years could look like for its adoption in the running community.
If you’ve struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues.
As always, the quality and type of probiotic supplement you take can have a huge impact on its effectiveness. That’s why we recommend P3-OM probiotics.
P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages.
This strain is also proteolytic, meaning it is maintainable in the human digestive system and it doesn’t require refrigeration.
It’s a secret weapon for upgrading your immunity and protection against bad bacteria.
If you’re interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and using code code run10.
Oladance:
If you’re looking for better and safer headphones while you run, then you need to check out Oladance.
Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe.
To help out, we’ve locked in a special deal with Oladance for Runners Connect listeners.
Just visit oladance.com/RTTT and use code RTTT to save 20% on your purchase.
We’ve put together some of the best interviews we’ve conducted over the past 6 years from masters coaches, researchers and high-performing athletes to help you better understand the benefits of strength training in any running program.
In this interview…
And the best part is, in this podcast we’re boiling everything down to just the best advice and words of wisdom.
So, if you’re ready to learn how to make the most of strength training for your running performance, today’s interview round-up is just what you need!
If you’re looking to try enzymes to help with your digestive issues, we recommend Masszymes by BiOptimizers. It’s a best-in-class supplement loaded with full spectrum enzymes for digesting proteins, starches, sugars, fibers, and fats.
Taking Masszymes daily helps top off your enzyme levels and replace the enzymes your body is no longer producing.
After you start taking Masszymes, you may notice that you no longer feel bloated after meals and it will help you absorb more nutrients.
Just head to masszymes.com/runtothetop and use the code run10 and you’ll save an additional 10% on any purchase.
Elo Health:
When it comes to supplements, it can sometimes feel overwhelming to figure out exactly what you need and what is going to help you the most.
Elo finds the right supplements by taking into account your blood biomarker values, health history, and fitness goals to determine the optimal supplement formulation just for you.
The biomarker test is shipped right to your door and is simple and easy to take at home. Once you send it back, they analyze your blood biomarkers. You’ll get a full panel profile of your deficiencies, strengths and levels that need to be improved.
Once you have your results, they set you up with a registered dietician to go over your results and explain what each biomarker means. Then your custom supplements are delivered straight to your door every month, divided into convenient daily packets and evolve as your biomarkers and health data change.
If you’d like to give Elo a try, you can get a free blood biomarker test (a $200 value) by going to elo.health and entering code RTTT.
Do you have great results at shorter distances like the 5k and 10k, but can’t run equivalent times for longer races like the HM and Marathon?
That’s the problem Aliisa Laurie has dealt with her last few marathons.
Alissa has posted impressive times at shorter distances, but through a combination of training errors and injuries has fallen short of her potential in the marathon.
Listen in to Coach Michael’s analysis of Alissa’s current strategy and execution, as well as his suggestions for Alissa’s future marathon training blocks when it comes to approaching long runs, easy days, workout selection, strength building, and injury prevention.
Download your FREE Hip Strengthening Exercises Guide Now!
P3-OM:
If you’ve struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues.
As always, the quality and type of probiotic supplement you take can have a huge impact on its effectiveness. That’s why we recommend P3-OM probiotics.
P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages.
This strain is also proteolytic, meaning it is maintainable in the human digestive system and it doesn’t require refrigeration.
It’s a secret weapon for upgrading your immunity and protection against bad bacteria.
If you’re interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and using code code run10.
LMNT is the hydration solution designed with athletes and everyone who sweats in mind. LMNT 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.
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.
How many times have you been in a training run or race environment where issues like nausea, bloating, or cramping have interrupted performance?
Or how often have you tried to experiment with the latest drink mixes, gels, and bars only to find yourself back at square one wondering what will keep you properly fueled and focused on the task at hand during prolonged exercise?
Personally, I’ve lost count of how many times gut distress and nutrition choices were the limiting factors on my performance in these scenarios. And that’s why I’m excited to have Robert Wilson, a professor of exercise science and registered dietitian on the podcast today.
Robert wrote a book a few years ago called “The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress”.
In this interview, we use his research to talk about the sources and remedies for common gut distress issues that runners face.
We dive deep into the nutritional strategies that runners can implement to execute their most important, challenging runs in training and on race day.
Kion Aminos is backed by over 20 years of clinical research, has the highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with all-natural flavors.
If you want to naturally boost energy, build lean muscle, and enhance athletic recovery you need to get Kion Aminos.
To save 20% on monthly deliveries and 10% on one-time purchases, go to getkion.com/runtothetop to get the fundamental supplement for fitness, Kion Aminos.
Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response.
If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal from AminoCo a try.
If you’re interested in learning more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%.
Extending beyond normal sleep and nutrition routines, have you ever wondered about alternative recovery methods? Maybe you’ve had conversations with family and friends about Eastern Medicine, novel medical procedures, a new technology or something else along those lines and you’ve wondered: could this help my running?
Well this episode of Run to the Top is another Up Tempo Talk with RunnersConnect coaches Dylan Belles and Ruari Moynihan discussing 5 alternative ways to recover from running workouts, some of the science behind these practices, as well as insights from their personal experiences with these tools and procedures.
Tune in to hear their discussion around acupuncture, platelet rich plasma procedures, sauna, cryotherapy, and compression garments.
Their Industry-leading magnesium supplement is organic and contains all 7 forms of magnesium, which helps you sleep better and reduce stress.
BiOptimizers - are having a Black Friday special offer from November 21st to 29th. You can get Magnesium Breakthrough and all of BiOptimizers best in class products with 25% off!
Do it while supplies last and don’t miss the November 29th deadline. Go to bioptimizers.com/runtothetop and enter code run10 at checkout to get 25% off any order.
Whenever we research supplements, we take great care to look at all the ingredients to make sure they are scientifically-proven effective and that they are dosed in efficacious quantities.
We love Amino Co supplements. Every product is backed by clinical research data you can examine for yourself. That’s not something a lot of supplement companies can say.
And as a special, limited offer until November 28th you can get 50% off any Amino Co supplement by heading to aminoco.com/rttt and use the code RC30 at checkout to save 50%.
If you are listening to this episode after November 28th and you've missed this one-time sale opportunity, don’t worry. You can still get 30% OFF at checkout when you use code RC30 at checkout.
For those of you who have been fans of RunnersConnect for some time now, you know that some of our favorite events of the year are our running retreats.
It’s truly amazing to get to spend 4-5 days with passionate runners - talking about running, exploring awesome trails, and learning together.
Now, runners attend our retreats for a lot of different reasons - the chance to run in awesome places, all of the 1-on-1 coaching and learning, or even just to be surrounded by a group of likeminded people who love running.
But, for us coaches they also serve a fantastic purpose.
You see, although our running retreats are 100% focused on delivering a great experience to our attendees, we are also rewarded with the opportunity to learn and grow as coaches.
Moreover, when we host a retreat, it further reinforces why I love what I do. Plus, I always glean new insights into what works, what doesn't and what runners like you experience.
So, in today’s show I want to go over 4 insights I gained from our retreats last year and how you can apply these lessons to your own training.
Their Industry-leading magnesium supplement is organic and contains all 7 forms of magnesium, which helps you sleep better and reduce stress.
BiOptimizers - are having a Black Friday special offer from November 21st to 29th. You can get Magnesium Breakthrough and all of BiOptimizers best in class products with 25% off!
Do it while supplies last and don’t miss the November 29th deadline. Go to bioptimizers.com/runtothetop and enter code run10 at checkout to get 25% off any order.
If you're looking for the best way to get motivated, improve performance and recovery, and increase focus for your post-run strength workouts, you’ll love the new Perform from the Amino Company.
Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increase muscle protein synthesis so you recover faster after the run.
To learn more and give Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%.
What if you could actually run your best past age 40? And get fitter and stronger?
We’ve put together some of the best interviews we’ve conducted over the past 10 years from masters coaches, researchers and record holders to help you better understand how to adapt your training as you age.
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.
You’ll also get specific workouts, training schedules, and strength schedules from some of the fastest and most accomplished masters runners in the world.
So, if you’re ready to learn how to make the most of your running as you age, today’s interview round-up is just what you need!
Magnesium Breakthrough from Bioptimizers is an industry-leading, full-spectrum magnesium supplement that is organic and contains all 7 forms of magnesium to help you sleep better and reduce stress.
BiOptimizers - are having a Black Friday special offer from November 21st to 29th. You can get Magnesium Breakthrough and all of BiOptimizers best in class products with 25% off!
Just go to bioptimizers.com/runtothetop and enter code run10 to get 25% off any order.
Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response.
If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal from AminoCo a try.
If you’re interested in learning more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%
We are back with another edition of Training Plan rescue. The feedback from the previous episode has been great and Coach Jeff is excited to take a deep dive into a listener's training plan this week to see what we can all learn and apply to our training.
This week, we’re looking at a training plan from Tim Ballard. Tim has been running for about 10 years and making good progress up until the last year or two. He’s typically in the top of his age group at most races, but as he’ll tell you, things have been slipping the last few races.
Listen in to Coach Jeff’s expert analysis of Tim’s current strategy and execution, as well as his suggestions for Tim’s future training blocks when it comes to approaching easy days, workout selection, recovery, and strength building.
This week’s show brought to you by:
Kion:
Kion Aminos is backed by over 20 years of clinical research, has the highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with all-natural flavors.
If you want to naturally boost energy, build lean muscle, and enhance athletic recovery you need to get Kion Aminos.
To save 20% on monthly deliveries and 10% on one-time purchases, go to getkion.com/runtothetop to get the fundamental supplement for fitness, Kion Aminos.
LMNT:
Maintaining healthy electrolyte levels is not only important for your run, but your recovery and overall health as well.
That’s why we recommend all runners check out 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.
LMNT is running a special deal where you can get a free sample pack with any order. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect.
What comes to mind when you think about “amino acids”? Are you incorporating them into your diet? Have you considered the performance and recovery benefits of amino acids for your running training?
If not, you’ll want to tune in to this episode where I chat with Angelo Keely, the Co-founder and CEO of Kion. You’ll learn…
You’ll get a lot from this discussion about the importance of amino acids from one of the leading experts in the field!
If you’ve struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues.
P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages.
This strain is also proteolytic, meaning it is maintainable in the human digestive system and it doesn’t require refrigeration.
It’s a secret weapon for upgrading your immunity and protection against bad bacteria.
If you’re interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and typing in coupon code run10.
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.
Do you ever notice fellow runners taking an interesting approach to a particular run or training block? Or using certain recovery tools or consuming certain drinks and foods in their quest to improve and reach peak performance? In any of these circumstances, maybe you’ve asked yourself: “Why do you runners do that?”
Well, this episode of Run to the Top is another Up Tempo Talk with Runners Connect coaches Dylan Belles and Ruari Moynihan answering 3 of those burning questions. First, they address why runners drink beet juice and whether it's performance enhancing, then they tackle why runners do two-a-days and specifically why they double on their long run days, and finally they examine whether it's beneficial to schedule and execute back to back workout runs in a training block.
Adding collagen to your daily recovery routine can dramatically improve your recovery and ability to stay healthy.
If you want to try collagen yourself, our recommendation is CollaGenius because it contains an efficacious dose at 2.5g of collagen with no added fillers or proprietary blends.
If you’re interested in trying it out, head to nootopia.com/runtothetopgenius and user code run10 during checkout to save 10 percent.
Nord VPN allows you to change any device location to any country you want with a simple click of a button.
It works for computers, tvs, tablets, phones, and streaming services so you can safely and securely watch events, shows, and movies exclusive to other parts of the world.
If you want to give NordVPN a try, head to nordvpn.com/runtothetop to get a huge discount off your NordVPN Plan + 4 months for free!
What should I eat before I run?
It’s an age-old question faced by many runners both new to the sport and those who have been training seriously and are looking to fine tune their training diet.
Unfortunately, this isn’t a question with a simple answer.
First, almost every runner will differ in terms of what works well for their stomach and the types of foods they prefer, both in terms of taste and any specific food sensitivities.
Second, the amount of time you have before you run will play a big role in exactly what and how much you can eat.
Finally, the type of run you’re doing - easy, long, or fast workout - will change the energy demands you need and thus what types of foods will work best.
But never fear, while there isn’t a simple answer, today we’re going to take you through a simple 3-step process to help you find the optimal foods for you to eat before every type of run. Plus, as a bonus, I’ll get into the science of the best foods for recovery after every type of run.
P3-OM and Timeline Nutrition
First, P3-OM:
One of the most exciting frontiers in athletic performance research is on the population of “good bacteria” in your stomach, often called probiotics.
For those that are unfamiliar, probiotics are a combination of live beneficial bacteria and/or yeasts that naturally live in your body and that can be used to change or re-establish the intestinal flora and improve your health.
Even more exciting for runners is that a lot of recent research has shown supplementing with probiotics can have a dramatic impact on performance.
Specifically, probiotics have been shown to help reduce the risk of getting sick during tough training blocks by almost 50%, and they could also help prevent gastrointestinal problems like cramping, bloating, and diarrhea, both during training and racing.
If you’ve struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues.
As always, the quality and type of probiotic supplement you take can have a huge impact on its effectiveness.
That’s why we recommend P3-OM probiotics.
P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages.
This strain is also proteolytic, meaning it is maintainable in the human digestive system and it doesn’t require refrigeration.
It’s a secret weapon for upgrading your immunity and protection against bad bacteria.
If you’re interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and typing in coupon code run10.
And if you order it, and it’s not everything you hoped for, their support team will give you all your money back, no questions asked.
Just visit p3om.com/runtothetop to get a 10% discount with coupon code run10
Second, Timeline Nutrition:
Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better.
My friends at Time-line Nutrition have introduced a product called Mitopure that is the ultimate tune-up for mitochondria.
Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria.
As we know, mitochondria are the energy generators at the heart of nearly every cell in our body, but new science is shedding light on just how critical mitochondria are to our health and performance.
For example, researchers found that mitochondria sound the alarm when cells are exposed to stress or chemicals that could damage DNA. Plus, as we age, eat too much, and sit at our desks too much, our mitochondria deteriorate and our bodies suffer.
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.
Mitopure comes in powder form to mix into your favorite smoothie, Protein Powder if you are looking for a great 1,2 punch of muscle support, or softgels.
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.
Did you know we’ve been publishing interviews with some of the leading scientists, coaches, athletes and experts in the running world since 2011!
That means we’ve had more than a decade of experts to learn from and to help you hone your training.
That said, combing through podcast archives to find specific answers to your questions or the challenges you’re feeling with in training now isn’t always easy.
That’s why as one of our new formats for this show, we’re going to be combining the best knowledge we’ve gained over the past decade plus into actionable audio lessons and guides on specific topics you need help with.
Each episode will get in-depth on topics such as strength training, injury prevention, training for specific race distances, nutrition and more. And we’ll do it using the best sound bites and actionable pieces of information from our years of interviews.
With fall marathons on the horizon, this episode is going to cover everything involved in the marathon taper.
From mileage and specific workouts to nutrition and race day prep. You’re about to hear the best advice on every facet of the marathon taper so you nail your last three weeks of training and race day.
Listen in!
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
GET EXPERT COACHING AT RUNNERSCONNECT!
Nord VPN and LMNT
Nord VPN -
As a huge fan of marathons and track and field, I love watching the biggest track events and marathons across the world.
Unfortunately, finding reliable ways to watch these events can be a challenge. Most major track events and marathons are geo-restricted, meaning you can’t watch them unless you live in a specific country.
That’s why I am such a huge fan of Nord VPN.
Nord VPN allows you to change any device location to any country you want with a simple click of a button. It works for computers, tvs, tablets and phones.
With Nord VPN I was able to watch all of the diamond league track races as well as major marathons like Boston, London and New York.
Plus, it works for streaming services such as Netflix, so you can watch movies and shows exclusive to other parts of the world.
Even better, if you’re a frequent traveler or concerned about your internet security, using Nord VPN can help keep you safe from hackers and malicious sites when traveling.
It’s the price of a cup of coffee every month, a small price to pay for premium cyber-security and access to a vast amount of entertaining content from all over the world.
If you want to give Nord VPN a try, head to nordvpn.com/runtothetop to get a Huge Discount off your NordVPN Plan + 4 months for free!
Plus, It’s completely risk free with Nord’s 30 day money-back guarantee!
LMNT -
As the weather cools and you wear more clothes, you sweat more than you realize. Hydration is critical. But as an athlete, training effectively in these conditions requires more than just water.
You need electrolytes too, especially because you sweat more as a runner.
Electrolytes are charged minerals that conduct electricity to power your nervous system and help you balance fluid levels. The most important electrolytes for runners are sodium, potassium, and magnesium.
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.
We are excited to share with you the first rendition of our “training plan rescue” series where a listener sends us their busted training plan and our coaches rescue it.
In this episode, our Head Coach Michael Hammond analyzes and offers recommendations on the training plan from a listener named Alex who has been aiming and falling short of his goal to break 3:40 in the marathon. You’ll learn about the 3 big problems in Alex’s current training plan as well as the 3 high-leverage changes he can make to run well under 3:40 off his training next cycle.
You’ll learn:
If you’re looking to try enzymes to help with your digestive issues, we recommend Masszymes by BiOptimizers. It’s a best-in-class supplement loaded with full spectrum enzymes for digesting proteins, starches, sugars, fibers, and fats.
MassZymes is a 17-enzyme full-spectrum formula with 5 different kinds of protease. Plus, it contains all of the key enzymes needed for optimal digestion.
It also contains AstraZyme which is an all-natural, plant-derived compound that boosts amino acid absorption by 30-60 percent.
Plus, as a Run to the Top fan, you save an additional 10%.
Just head to masszymes.com/runtothetop and use the code run10 and you’ll save an additional 10% on any purchase.
Offer is valid while supplies last.
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.
We have bittersweet news to share. This is the last episode hosted by Claire Bartholic!
In this special, transition episode of the Run to the Top Podcast, Claire Bartholic bids farewell to listeners and welcomes new Host Finn Melanson. You will also hear from RunnersConnect Founder Jeff Gaudette who talks further about next steps for the podcast and the types of content listeners can expect from the show on a weekly and monthly basis.
You’ll learn:
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
GET EXPERT COACHING AT RUNNERSCONNECT!
BiOptimizers and LMNT
Magnesium Breakthrough product from Bi-optimizers
Supplementing with magnesium before you go to bed has been shown in scientific studies to…
And 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 to save up to 42%
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 fall. 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 fall, head over to drinklmnt.com/runnersconnect.