Run To The Top Podcast | The Ultimate Guide To Running

Fare Thee Well, Tina Muir - Welcome, Sinead Haughey This is a bittersweet episode, to be sure, for today we bid the fondest of farewells to our host for the last 2 years, Tina Muir, and introduce the new host for Run To The Top, Sinead Haughey. Most recently, Sinead was the Director of Premium for RunnersConnect having been a 2-time NCAA Championship qualifier in the 10K at Furman University. Sinead shares her background with us, which includes running professionally for Zap Fitness and Reebok. As the torch is passed from Tina to Sinead, Tina gives us a preview of her new venture: Running For Real. Every runner goes through a mentally rough stretch with running at some point, but very few are willing to share their challenges openly. With Running For Real, Tina is creating a safe environment for runners so they don’t have to suffer in silence with their struggles - whether it’s frustration with training, race results, or injury. While we are all going to miss Tina and her contributions here, we wish her nothi

Wait... What??  That’s correct. 1972 Olympian, Jeff Galloway, who was self-coached and absorbed as much as he could from other runners has proven that to go fast, you should go slow. Hundreds of thousands of runners have trained with his method and the results he shares in this episode are nothing short of amazing. Since starting his retail store, Phidippides, in Atlanta, Georgia in 1975, Jeff has listened to runners who were looking for better and better training strategies. He has developed training methods, retreats at multiple locations around the globe, written several books, trained runners directly and remotely, written for Runner's World, partnered with Disney… well, you get the idea. We are so very lucky to have Jeff join us to tell us about his personal experiences with running and how his unique training philosophy has helped runners at all levels achieve great results while avoiding injury. This is likely to be one of those episodes that you listen to over and over because there is just so much go

Mary Wittenberg & Virgin Sport - Social Movement  As CEO of the New York Road Runners from 2005 to 2015, and having been involved with them since 1998, Mary Wittenberg helped the NY Marathon grow to include 400,000 participants, including 120,000 school children across multiple events and helped found the World Marathon Majors which connected the marathons in Boston, Berlin, London, Chicago and New York.  Since stepping down from NYRR, Mary is now Global CEO of Virgin Sport and together with Richard Branson, she is re-inventing group athleticism to encourage as many people as possible to experience social running.  Virgin Sport has four weekend multi-events on the calendar with more to follow. And you know if Richard Branson is involved, these fitness festivals will truly be special. In this episode Mary tells us about the philosophy behind Virgin Sport and how they are engaging athletes of all levels. She also goes into detail about the events currently on the calendar as well as what the future of Virgi

Collegiate, post-collegiate & non-collegiate running with Michael Hammond Michael Hammond is a graduate of Virginia Tech where he competed in cross country and track, earning two ACC titles and four NCAA All-American honors. His individual efforts led his team to four ACC team championships: one in cross country, two in indoor track, and one in outdoor track. So, how could a runner with such an impressive collegiate resume struggle with running after college? On this episode, Michael shares his experiences of running in, and after, college. He speaks openly and honestly about his challenges and his observations from working with both competitive and non-competitive runners. He relates how he has gained a massive amount of respect for runners who are not just trying to hit their personal goals, whatever they may be, but to do it while juggling everyday, real-world responsibilities of life, work and / or families. In his role as Director of Coaching for RunnersConnect, Michael has gotten to know every membe

Running can be tough, not just on our bodies, but on our emotions and psyche.  This is especially true whenever we experience any perceived setback; injuries, a rough workout or a less than desired performance in a race.  We all talk to ourselves, whether we’re aware of it or not, but many people don’t realize that this self-talk actually affects our performance. This is both good and bad, depending on the type of self-talk in which we engage ourselves.  If we habitually beat ourselves up after a setback, this can become detrimental to our running. On the other hand, if we use more positive self-talk, even after a setback, we can recover from it that much better. Evie Serventi, a competitive runner and swimmer, is the Deputy Editor of Running Fitness magazine in the UK and is also a Sports Psychologist.  In this episode, she talks to us about the importance of Mental Training and shares with us techniques that she recommends for training our brains to help us run better and to not sabotage the effort we put i

Sleep Illiteracy? Sleep Education? Sleep Management? Is it really a big deal? We’ve all been sleeping our entire lives, but do we even think about sleep correctly?  Luke Gupta graduated from the University of Bath with a B.Sc in Sport and Exercise Science and completed an M.Sc in Exercise Physiology at Loughborough University. Currently, Luke is conducting a part-time PhD Studentship into Sleep and Athletic Performance in collaboration with the English Institute of Sport.  He worked with some of the Rio Olympians across many different sports on their sleep habits. In this episode, Luke shares with us what his research and experience has shown him about how the function and significance of sleep in an athlete's life.  The way Luke talks about ‘sleep’, it sounds like an actual entity with it’s own set of rules.  For those of us who have spent many nights waiting anxiously for sleep to overtake our racing minds, he may not be far off. How can people who have difficulty falling asleep learn these rules and thus m

Jay Dicharry may or may not have taken Gretchen Rubin’s Four Tendencies quiz, but it’s safe to say that he’s probably a Questioner. Jay is not afraid to question beliefs that many of us have blindly accepted for years and study if, in fact, there is actually any truth in them or if there are better ways to train to avoid injuries. He has a passion for this ‘Pre-Habbing’ which goes back to his injury-prone youth.  Jay is a renowned expert in biomechanics and physical therapy and is also the author of Anatomy for Runners. In this episode, he challenges us to reevaluate parts of our accepted, conventional training and running wisdom.  He does a great job of deconstructing clinically complex concepts into easily understandable ideas and examples. He breaks down things like Strength Training versus Power Training and the differences between joint limitation or blockage, shortened tissues, stiffness / sticky tissues, and dynamic mobility.  Our conversation covered a lot of ground and included many additional resour

For someone in their late 20’s to feel lucky that they were diagnosed with a rare form of cancer, they would have to be a very special individual.  Hannah Smith is just that: very special, indeed.  Her story isn’t just one of survival; it’s an inspirational journey of using what many of us might consider a nightmarish situation to then fully live life and recognize the beauty and wonder that exists all around us. In this episode, Hannah shares her incredible journey and outlook with us.  From her life before her diagnosis, through the treatment and recovery, having to adjust to a new ‘normal’, and ultimately achieving goal after goal, not just in regards to competing in races and triathlons, but in all areas of her life. Her experience, attitude and advice are not helpful only to those with significant health challenges, but also to any of us who may get so caught up in our busy lives that we lose sight of what is truly important.  She shows us all that living isn’t just about surviving, but it is really abou

Haven’t we all, at one time or another, struggled with getting new activities to become more permanent? Gretchen Rubin, author of The Happiness Project and fellow Podcaster, shares her research with us on how to create lasting habits. And because no single strategy works for everyone, she dove deeper into different personality types and how they can use their inherent predispositions to their advantage. She also discussed the challenges different personalities traits have so we can be aware of avoiding potential roadblocks. In her studies, she identified 4 general personality types: Upholders, Questioners, Obligers and Rebels. A link to her quiz is included below so you can learn how you may be able to make long-term positive changes in your own life. She also touches on simple strategies we can all add into our daily routines to be happier people, how to avoid getting off track once the rush of completing a major goal wears off, and shares examples she has come across with other runners that are extremely he

What if triathlons (or 70.3’s) weren’t as intimidating as they may appear? What if, as a successful long distance runner, you already possessed a unique advantage over athletes in the other disciplines? And what if, you could become a successful triathlete, or even just improve your running, without a significant increase in training hours by training more efficiently? Rob Wilby is a professional triathlon coach based in England, where he is head coach at both Team Oxygenaddict and Knutsford Triathlon Club. He specialises in helping age group triathletes rapidly improve, by focussing on maximising the effectiveness of training time and addressing their biggest performance limiters. Over the last 20 years, he has helped hundreds of athletes exceed their expectations, from completing their first triathlon through to qualifying for the World Championships. Rob provides great insight on the world of triathlons and 70.3’s and breaks down some perceived resistances that may prevent runners from entering these event

What makes elite runners so good at running? Are they superhuman, and just have the talent to be able to leave us all in their dust? Actually, no! Even though most elite runners struggle with revealing their weaknesses in fear of losing sponsors or upsetting the selection committees, today we are talking to a runner who does not mind sharing her struggles and does not mind speaking the truth, even if it makes some waves in the process. Lanni Marchant is the Canadian record holder in the half marathon and marathon with her 1:10:47 and 2:28:00 PRs. She competed in both the 10,000m and marathon in the Rio Olympics, which you will hear about the drama involved in that scenario during this interview. However, despite Lanni's success as a runner, she wants her legacy to be more than just her running. Lanni is doing all she can to help women rights, including speaking in front of Parliament on the topic, and showing the world once and for all, that there is no one best body type and weight for a runner.  Lanni spent

The journey of losing weight is not easy. Anyone who has tried to lose weight in the past knows that all too well, but our guest today not only shares his struggles with using food as comfort to process his emotions, but how he finally broke free of using food as a form of self medication. Josh Trent, of Wellness Force Radio has fantastic advice for us all on how to grow to love our bodies from a place of abundance and trust, rather than a place of anger (like so many of us do). Every human being goes through stages, and although therapy has been shunned in the past, Josh has some great insights on why it is so important, and can help us upgrade our old software to deal with our issues once and for all/. Josh talks about having a why, the reason you are willing to put in all the hours for your training, and that why should be bigger than you. Having a why that makes you cry will give you energy to pull from when life stacks roadblocks in front of you. We only have control over our experiences, and we need to

My guest today is statistics professor and humble Olympian Jared Ward. He’s one of the best pacers in the world, and on today’s podcast we’re going to find out how we can start training to pace our races as perfectly as he does. Jared wrote his Master’s thesis on pacing, and he’s sharing some of his insider information, tips, and tricks for how we can start managing our perfect pace. One of his biggest pieces of advice is how he uses each running season to improve and learn new techniques. As runners, we know that with every race we are testing our limits and learning something new about ourselves, and Jared’s got this learning down to a science. So get excited! Here are some of the topics we’ll discuss today: The rewards of marathon training Jared’s trick for getting into the zone Jared’s thesis on how to have successful pacing What it’s like to qualify for an Olympic team How to run well in hotter temperatures Questions Jared is asked: 3:15 What excites you about marathons? 4:10 Tell us about your success

Today’s episode is a special treat. I’ve brought on my good friend and fellow marathoner Sarah Crouch to play hostess with the mostess and ask me the hard questions on today’s special podcast. I just finished the California International Marathon with a brand new personal record, and Sarah asks me all about how it feels to be both proud and disappointed in my finishing time. I’ve been lucky enough to have run each of my marathons faster than the one before, but my perfectionist lifestyle always expects more. I know a lot of you can relate to the fact that we runners hold ourselves to such high standards. I’m guilty of not giving myself enough credit where it’s due, but that doesn’t mean I’m always beating myself up either. I’m going to share how I stay motivated, how I train, and what I do to keep myself positive and healthy when my perfectionist attitude tries to come out. Here are some of the topics we’ll discuss today: Tina’s record-making experience at CIM How celebrity can change your running career Wha

If you love the science behind running, this is the episode for you! I’ve brought Jordan Santos-Concejero on the podcast today to discuss a little bit of his research on the physiology and the biomechanics behind the art of running. Dr. Santos started out as a professional runner, but trying to keep up with competitive running and work on his PhD at the same time became a bit much. Besides, he was much more interested in the research behind what makes a good runner truly great. He’s spent a majority of his research career studying Kenyan runners and their successes. He breaks down genetics and human evolution and then combines them with modern training in order to uncover what makes professional runners so successful. If you’ve ever had any questions about your stride, your strike, or even your genetic disposition for physical fitness, tune in now! Here are some of the topics we’ll discuss today: Finding the balance between diet, rest, and training hard Why strength training is so important for runners Dr. Sa

Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet.  But they do it with running!  Members of Back On My Feet meet three times a week for morning runs on top of interview training, health and wellness education, and other services that help them find jobs and get their lives running again.  As CEO, Katy brings her philanthropic eye and economics experience to an already thriving business.  We discuss the ways she’s increased donations, increased programmatic impact, and improved the ways the company measures the success of its members.  There are waiting lists of people waiting to participate in Back On My feet, and Katy shares the way we can all help out.  Here are some of the topics we’ll discuss today: Everything Katy’s accomplished with Back On My Feet How health and success work together to create social wellness The ways running builds self-esteem and empowers individuals How individuals and

Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet.  But they do it with running!  Members of Back On My Feet meet three times a week for morning runs on top of interview training, health and wellness education, and other services that help them find jobs and get their lives running again.  As CEO, Katy brings her philanthropic eye and economics experience to an already thriving business.  We discuss the ways she’s increased donations, increased programmatic impact, and improved the ways the company measures the success of its members.  There are waiting lists of people waiting to participate in Back On My feet, and Katy shares the way we can all help out.  Here are some of the topics we’ll discuss today: Everything Katy’s accomplished with Back On My Feet How health and success work together to create social wellness The ways running builds self-esteem and empowers individuals How individuals and

Today’s episode is going to completely change the way you look at running form. I’m sure we’re all guilty of saying we have “bad form” while running. I know my own peroneal arthritis effects my form and the way I think about it, and that’s why I brought the Gait Guys on the podcast. It’s time to get a new perspective! Durability is what Dr. Shawn Allen and Dr. Ivo Waerlop are all about. Your running form isn’t really what matters. It’s how durable and economical that form is and what it’s doing to and for your body. Injuries, surgery, and simple ignorance are all responsible for our running forms, regardless of whether they’re good or bad, but it’s easier than you think to re-train your body to overcome discomfort and pain. You may not even need to change your running form at all. Rather, we are going to discuss permanent moving patterns and how to make up for what your patterns might be lacking in order for you to have the [...]

Will you help me give a wedding present today? My guest didn’t start out as a runner, in fact, she did not start running until one year ago. Chiara was a springboard diver who was inspired to run by the most powerful force of all: love! As new runners, we all know how magical that first run can be, but today’s episode is truly for the romantic runner. Chiara shares one of the most romantic relationship stories I have ever heard about how her fiancé Francesco inspired her to become a better runner and a better woman. She’s discovered a whole new world of health and fitness that would not have been possible if she and Francesco had never met, and she shares with us how a new perspective on running can inspire change in your whole life. Here are some of the topics we’ll discuss today: How running compares to other niche sports How feelings for a significant other can inspire your perspectives on health and exercise Tr [...]

If you’ve ever run a marathon, you know how hectic race day can be.  You’re out of your element, you’re in a new area, and everything about your routine is falling apart. This is where Chris Heuisler comes in!  I brought Chris on the podcast today to talk about what he does as the RunWestin Concierge.  As concierge, he’s on-call to every single marathoner running the Rock ‘n Roll marathon.