Run To The Top Podcast | The Ultimate Guide To Running

Welcome to a special edition of the Run to the Top podcast where we’re turning the tables and hearing from athletes like you who are accomplishing incredible things with their running! We’re calling it RC spotlight and today’s episode is all about a runner with an incredible story defying age and expectations.  His name is Kumar Rao and competing in the 70+ age category, he’s been smashing records in everything from the 5k up to the marathon. Over the course of this episode you’ll hear from Kumar and his coach Alex Ostberg about these amazing accomplishments including: How Kumar trains to perform at a high level as a masters athlete The lessons he has learned while preparing for these races What inspired Kumar to pick up running including his future goals in the sport And we’ll even chat about what other runners can learn from his amazing story Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connec

Without a doubt, in some ways, it’s getting increasingly difficult to separate fact from fiction in the health, nutrition, and supplementation spaces. But there are reputable resources out there for folks like us to turn to and we’re featuring one of them on the show today.  Sol Orwell is the founder of Examine.com, a powerful resource on the internet for evidence-based nutrition and supplements information. He joins the Run To The Top Podcast to share stories about his personal path to co-founding Examine.com and its dedication to scientific integrity in the health and wellness scene.  Specifically, we discuss: — his battles against health misinformation — debunked supplement claims — current challenges in the health information arena — what sets Examine.com's commitment to unbiased research apart within the industry  — how Examine.com stays updated with evolving research and their impact on public health decisions. And much more! Tune in to understand the resources you have at your disposal to make informed

If you just finished a goal race you might be thinking what the heck do I do now? Well, let’s talk about the plan between the plan. In a previous episode we aired two weeks ago, coach Michael gave us 5 great ways you can maximize your training between races. Now that you know “WHY” your training in this period is so important, we’re going to build on those lessons with “HOW” to train so you can maximize all of the benefits we discussed. This is the plan between the plan. Finishing your race doesn’t have to mean ditching training until the next race approaches. The period between your training blocks is the perfect time to give your mind and body a rest while building an aerobic base to set yourself up for success before the next hard stretch of training.  In today’s show, we’ll guide you in crafting the perfect plan between the plan with topics including: How long should you wait after a goal race to start training again? What volume and frequency of runs is right for you between training blocks? How to iden

One of the more controversial topics in running (other than the debate over footwear choices) is the importance of flexibility. Coaches, experts, and runners disagree over the role flexibility plays in preventing injury or boosting performance and how to improve it.  However, part of this disagreement lies in a misunderstanding of what defines flexibility and stretching. So, on today’s show we’re going to interview a pioneer in the world of flexibility, Phil Wharton. Phil is going to explain more in-depth… The concept of active flexibility How it’s different from traditional stretching And how and when to best implement it in your training to stay injury-free. Take out your notebooks and pencils for this one, it’s a masterclass in pre and post run injury prevention. Wharton Health - whartonhealth.com/whartonhealthlibrary Active Stretching for Runners - runnersconnect.net/ais-downloads/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on e

Running is very inclusive and just about anybody can participate with not much more than a decent pair of running shoes. This doesn’t mean that we all have the same experience though and today’s show will be all about special considerations for female athletes. In this episode, coaches Andie and Hayley do an amazing job of breaking down how female athletes can perform their best. Whatever your age or lifestyle, they’ll be diving into how you can stay healthy, happy, and fit as a female runner. This is a pretty broad topic so we’ll be covering everything from: How to train around the menstrual cycle Specific fueling needs for female athletes Why fasted runs may not be recommended  Why losing your period can be a warning sign for runners and what to do if this happens to you And many more topics I’m confident you’ll relate to if you’re a female runner  We think you’ll find this topic super interesting whether you’re a female runner yourself or not so stay tuned for expert tips on successful training as a fema

For many runners, increasing their mileage is a goal that’s difficult to do when gearing up for a race due to the need to focus on workouts and all that goes into proper race specific training. Thus, the time between races is an awesome opportunity to work on increasing your mileage. Today, we’re joined by Ryan Warrenburg, one of the coaches at On Zap Endurance, an elite marathon group based in North Carolina.  He's an expert in aerobic development for runners of all ages and ability levels, so today he's going to talk with you about… The benefits of increasing your mileage and why it’s the biggest limiter for most adult runners. How to increase your mileage safely and effectively and reap the benefits. Plus tips and tricks to make running more miles easier.  Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHIN

Don’t let your hard earned fitness go to waste! Coach Michael gives you 5 ways to approach your training between races so you start your next training cycle even stronger than before. Running Fitness Bootcamps - runnersconnect.net/FOCUS/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Previnex Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days.  In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys. If you’re suffering from joint pain or simply

The importance of proper nutrition during intense periods of training can’t be overlooked.  While most runners spend most of their time focusing on their workouts, recovering from these hard efforts is often more important than the training itself.  The best way to do this is by supplying your body with the correct nutrients at the correct times before, during and after your training. And this all starts with understanding macronutrients - what they are, what each macronutrient is best at, and when to best include them in your diet. So, today we’re going to be talking with our very own Coach Jeff Gaudette about everything macronutrients. You’re going to learn… The best times to include each macronutrient in your diet The optimal macronutrient ratio for runners based on your goals How to best hit your macronutrient targets Plus much, much more. Calculate how many calories you burn each day so you can better target your nutrition needs with our Calorie Calculator Connect, Comment, Community Follow Runners

Runners are often divided on whether they prefer the solitude of running alone or the sense of community that comes with running in a group. Whatever your preference, most of us have found ourselves needing to head out the door alone at some point. Maybe you’ve had to sneak in a quick run before your next meeting or maybe you couldn’t find someone at the same pace for a workout. Luckily, there are a lot of strategies runners can use to make the most of these solo adventures. On today’s show, we’ll talk about why these runs may actually be beneficial for your running and how to make them more enjoyable if you struggle to get excited about training without a group. Over the course of the next hour or so, we’ll cover topics including: How solo runs can make you a better runner Tips to stay engaged when running alone And we’ll even hear from you, the RC community, on your favorite strategies to keep these runs fun Footpath Mapping Tool: footpathapp.com Strava: strava.com Connect, Comment, Community Follow R

Join us on this episode as we delve into the remarkable journey of Fitz Koehler, a renowned race announcer for iconic events like the Los Angeles Marathon and Big Sur Marathon, fitness instructor, and author. Discover how her boundless energy and enthusiasm engages runners of all ages and backgrounds, making their times in this sport an unforgettable experience. Specifically, listen in to learn about: her personal cancer journey and how it led to the creation of her inspiring books series: Cancer Comeback  the key lessons and moments that fueled her running motivation during challenging times, and the specific breakthroughs that kept her moving forward. the powerful role of media in shaping attitudes toward fitness and health, and why making fitness accessible to a wide audience through various channels is essential.  the heartwarming story behind the Morning Mile initiative, aimed at promoting physical activity among school children. valuable tips for making running a sustainable and enjoyable part of life,

Nailing your workouts and getting consistent mileage is key to improving as a runner, but in order to absorb this training and avoid injury you need to make sure you’re prioritizing recovery.  The period between runs is when your muscles and tissues can repair themselves so that you’re ready for your next session  Recovery is a broad topic that includes anything from complete rest to stretching and even light exercise. There are lots of options out there and the list is growing with brands coming out with new tools and gadgets to help speed up the recovery process. That’s why we’re bringing you a recovery edition of our underrated/overrated format to tell you which recovery topics are going to deliver results. We’re going to explore the benefits of tons of recovery options to answer questions such as: Is doing nothing a good recovery strategy? Do you need to cool down after your workout? Which recovery tech actually works? And we’ll discuss what other strategies you can use to speed up the recovery process

On this episode of the Run To The Top Podcast we are talking with Andrejs Birjukovs, a certified coach and multisport athlete whose latest book, “The Resilient Athlete”, ultimately argues that the true source of strength for any athlete who values performance and improvement isn’t talent, or commitment, or experience - it’s resilience.  Under the umbrella of this appreciation for resilient running, I ask Andrejs about: how the hero’s journey applies to running how you measure resilience in running why it’s not possible to live long-term with a competitive mindset how we can consistently hit flow states in running what emotional fitness looks like the 3 pillars for energy and vitality in running And way more! Tune in for a fascinating conversation about the role that resilience plays in running. Book: amzn.to/46ujvWY  Blog: theathleteblog.com/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winn

While conventional wisdom suggests runners may peak as early as in their 20s, many amateur and elite runners alike are running their best well into their 30s, 40s, and beyond.  Some of these high-performing athletes may not even start running until later in life but manage to perform at incredible levels.  These athletes are proof that you can find success at any age and today’s show is going to explore how runners of all ages and experience levels can find success at running. This one is for any runners out there, whether you’re a competitive high-school athlete or retired and just taking up running for the first time. We’ll go deep into what leads to long-term success in the sport with topics including: Is there a peak age for running? How age affects running, including the ways your training should change over time Tips for masters athletes to perform their best Can you run fast while taking up running at a later age? And most importantly, we’ll cover how you can maximize your potential no matter where y

"Long Run To Glory" chronicles the remarkable morning of August 5, 1984, when four legendary marathoners, Joan Benoit, Grete Waitz, Ingrid Kristiansen, and Rosa Mota, converged for the historic Women's Olympic Marathon in Los Angeles.  These women had already shattered records and dominated the running scene for half a decade, revolutionizing the sport in the process. Their journeys, rivalries, and the inaugural Women's Olympic Marathon are vividly depicted in this gripping account of athletic prowess and determination. In today’s episode of Run To the Top, we are joined by the author of “Long Run To Glory”, Stephen Lane to talk about: the personality traits, reputations, running styles, and challenges faced by each of these four star marathoners the historical and cultural aspects of women’s long-distance running, specifically how Title IX shaped the landscape of women's participation in sports in the years leading up to the 1984 Olympic marathon how this particular race influenced the world of marathon run

Running can be an isolating sport. It can also be a sport where we just barely get by with what we are doing.  In an effort to bring our athletes together and hold each other accountable while also creating new and lasting habits, we started a series of monthly challenges.  We focused on attainable challenges that focused more on feeling the benefits than being perfect. No better way to make a habit stick!  On today’s podcast we dig into: How we set up these challenges Some success stories What we’ve learned and how you can create these for yourself! Doing the little things or making time for strength can pay off, but we have to see it for ourselves sometimes. Tune-in and then let us know - would you be up for the challenge? 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

How should your diet change when injured? Do you eat less to offset training less? Do you eat more to give your body extra nutrients to aid in the recovery process? What about antiinflammatory foods - do they help or hinder? And are there any supplements that can help?  In today’s episode, we’re bringing you a never published episode we recorded with the late professor Kevin Tipton.  Kevin was a Senior Lecturer in Exercise Metabolism in the School of Sport and Exercise Sciences at The University of Birmingham and an Assistant Professor, Department of Surgery, at the University of Texas Medical Branch in Galveston.  Sadly, Kevin passed away last year but we still wanted to share this episode with you since it’s so helpful and packed with valuable information all runners can use when they are injured. Kevin’s passion for his work, his dedication to science and research, and most importantly his compassion and caring for others shines through in this interview.  We hope that you enjoy and walk away with some act

The fall racing season is an exciting time for runners but if you’ve been training hard for a race, it can be tough to regain your motivation and excitement for the sport. In a phenomenon known as the post-race blues, runners can often find themselves feeling lost or even depressed in the days and weeks after racing.  In today’s show, we’re shedding some light on this condition that affects runners of all levels from amateurs to trained elites. Runners spend long blocks of time preparing for races, commonly 12-16 weeks if you’re training for a marathon. The build-up can create a lot of excitement that is suddenly missing afterward so it’s no wonder the post-race blues cause some pretty strong emotions. You’ll come away from this discussion learning all about what it is and how to cope if you or a fellow runner find yourself suffering from the post-race blues including topics such as: What are the signs and symptoms of the post-race blues? Strategies for managing these symptoms and rekindling your racing exci

In this episode of Run To The Top, MetPro Founder and Transformation Specialist Angelo Poli returns to talk about: the importance of metabolic profiling for runners why we all respond differently to diet and exercise the reasoning behind compatibility profiles for working with a nutrition coach baseline nutritional testing to understand why our bodies handle certain meal prepping and meal plans better than alternatives what it means to have metabolic leverage and more.  If you’ve ever been curious about working with a program like the ones MetPro offers or working with a Nutrition Coach for reasons similar to why you might work with a Running Coach, or you just want to learn more about the relationship between metabolism and running performance, this episode is for you! 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 EXP

Runners can get pretty competitive when it comes to race day, so it’s no surprise that many runners also tend to have strong opinions about what helps to race faster. Today’s show is bringing back a familiar format with another edition of underrated or overrated; this time focusing on racing topics. If you’re new to this format, our panel will be given a series of popular topics and tell you why they think each one is either overhyped or why you should be focusing on it if your goal is to progress as a runner.  Today’s Underrated or Overrated episode continues with the September focus on racing, covering why many popular racing topics are either underrated or overrated. We’ll be going over popular racing-themed running topics ranging from gear to beer, so keep listening to learn more. Just to give you a taste of what’s to come, a few topics we’ll cover include: Do you need a high-tech GPS watch to race well? Is a negative split the best racing strategy? Is there any better way to celebrate finishing a race t

There’s always a lot of interesting research being done in the field of exercise physiology.  Here to translate some of the takeaways from the latest research specifically around energy expenditure and fueling strategies for endurance athletes is Patrick Davitt, a Professor of Exercise Physiology at Saint Joseph’s University who specializes in energy metabolism and fitness testing with various populations, from sedentary individuals to elite professional athletes.  Specifically, we discuss:  what it means to be metabolically flexible and the benefits of this flexibility in a running context takeaways from research on the low-carb/ketogenic dieting process for various types of runners fueling with different carbohydrate beverages the impact of pack weight and fatigue on energy expenditure and perception of effort/cognition in endurance athletes in running and hiking settings the metabolic and physiological impacts of varied macronutrient combinations, Not only is Professor Davitt passionate about his resear