Run To The Top Podcast | The Ultimate Guide To Running

Is the fatigue you’re feeling overtraining or just the normal fatigue we should all expect when training hard? It’s a question that will drive runners crazy. In today’s episode, we’re going to delve deep and give you some actual measurable data you can use to tell the difference. You’ll learn… The difference between normal training fatigue and overtraining Why training fatigued is sometimes okay (and even needed) Some measurable ways to tell if you’re overtraining How to dig yourself out of being overtrained If you’ve ever felt paralyzed by the decision of whether you’re just feeling tired or if it’s something more serious, then this episode is for you! Calculate how many calories you burn while running easily with our calorie calculator - Download now! 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 R

How can the average athlete relate to some of the best runners in the world? What insights can be gained? And in what ways are we more similar than different?  These are just a few of the questions addressed in this episode of Run To The Top.  We host author Sarah Gearhart who’s recently published book titled “We Share The Sun” takes readers behind the scenes and into the lives of some of the world’s most elite runners in Kenya and their legendary coach, Patrick Sang.  We talk about Kenyan running culture, the philosophy of one of the greatest and least heralded coaches of all-time, the importance of developing character and purpose in tandem with physical fitness, life in the training camps of Iten, and the unique challenges Sang’s athlete face in a changing media and performance landscapes of the sport.  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  Ru

In today’s episode, Coach Jeff Gaudette is going to be answering listener questions we’ve received over the last few weeks from our fans just like you.  We’ve got some great questions, covering everything from how to determine if you can run through an injury or not, how to approach marathon long runs and post run nutrition.  Plus, if you stick around until the end, Coach Jeff delivers some interesting training insights from two elite female runners he coaches who despite running similar times, approach training drastically differently and what you can learn from this. Topics we cover: How to know if you can run through an injury or not Why you should train to burn fat as a fuel source How to accomplish this in training and when Post run recovery Getting sick after hard workouts The importance of long-term thinking in your training Runners with the same PRs but with drastically different training approaches (and how this applies to your training) Is running bad for your knees Don’t forget, if you have quest

On this episode of RunnersConnect, sport psychologist Dr. Stan Beecham explains how our own thinking can often get in the way of our ability to perform at our best, especially as runners.  You’ll learn why he thinks we need to… Learn the importance of difficult tasks and making conscious decisions to prioritize long-term results over short-term satisfaction. Be conscious of your thinking: It's important to recognize how our thinking can limit our potential and affect our performance.  Embrace your quirks and do the best you can each day What valuable insights have you gained from this episode? Share your thoughts in the comments below!  Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: BiOptimzers If you struggle to get to sleep or stay asleep all nigh

The half marathon is one of the most underrated distances you can train for and race.  Not only is it a good stepping stone in volume for newer runners, but it’s a great way to mix up training for more advanced runners. In today’s episode, Coach Ruiari and Coach Dylan are going to talk about… Why moving up or down to the half marathon distance can help you combine speed and strength training.  Why training for several months consistently is necessary for success in longer races.  The importance of building your lactate threshold during training, especially for a half marathon And specific workouts you can use to crush your next Half Marathon If you’ve got an upcoming Half Marathon or are thinking about what to do for your next race, this is a great listen. Here are some of the sample workouts discussed… Fartlek (short variation): Option 1: 15 x 1’ at LT, 1’ min at MP + 20-40s Option 2: 2 x 10 x 1’ at LT, 1’ min at MP + 20-40s ( 4 min between sets) Option 3: 15 x 1’ at LT, 1’ min at MP + 20-40s, 4 min rest,

Are you currently in an injury cycle you can’t seem to break out of?  Well, so is Dean Schmidt and on today’s training plan rescue we’re going to take a deep dive into Dean’s plan to uncover why this is happening and give him a 3-step plan to break out of the injury rut and get back to healthy training. We’ll go in-depth on… Why you should avoid racing for the next 6-8 months The problem with intensity and how to build up your training and mileage How to uncover the source of your nagging injuries Get ready for some awesome training gems from Coach Jeff as he breaks down and rescues Dean’s training plan! Download your FREE Injury Assessment Video now! Looking to improve your running form? Want to increase efficiency, run faster, and stay injury-free? Get your access to our exclusive Running Form Course !! 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  R

Are you ready for the big spring races like the Boston and London Marathons?  In this podcast episode, we dive into two key factors for your race day success: tapering and determining your race pace. 

Tapering is one of the most difficult mental challenges we face as runners when targeting a big goal race. We’ve put in weeks and months of hard training and sacrificed a lot to try and get ourselves in our best racing shape and yet everything could come crashing down in the final two to three weeks if we’re not careful. Add in the fear of the reduced mileage and workouts ruining our fitness plus all the weird feelings, such as dead legs we commonly experience in the final two weeks and it’s no wonder the taper is a huge stress. With goal spring half and full marathons right around the corner, I thought today would be a great time to take on some listener questions about the taper. Not only might you have the same questions, but we’ll dig deep into the topics so you can really learn and understand the ins and outs of the taper. Today, you’ll learn… How to reduce your mileage properly during the marathon so you hit the starting line fresh while not losing fitness. How to adjust your weekly mileage, workouts a

Have you ever wanted to peek inside the training and the mind of an elite runner? What does their training look like? Do they have the same ups and downs? What goes through their mind during workouts and throughout the week? This week our very own coach, Alex Ostberg, peels back the curtain on his most recent week of training to run xxxx.   In addition to getting the details and “why” of his workouts, you’ll also hear him discuss the challenges he faced and lessons he learned throughout the week, including… How to swallow your pride and adapt your workouts Standardizing his pre-workout routine to make race days less nerve-wracking Focusing on the 80/20 rule when it comes to recovery This is a really great, in-depth look at the mindset and training of an elite runner looking to make huge strides this spring and summer. 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

Have you thought about what the long game looks like for your running? You know, like what you can do right now in order to log enjoyable miles and even race well into your 70s, 80s, and dare I say 90s?  If not, this episode is for you. Kelly and Juliet Starrett join Run To the Top to discuss some of the latest runner mobility insights from new book “Built To Move”. Specifically, we cover: Easy mobilization practices to increase range of motion and avoid injury Intuitive ways to integrate more movement into your daily life and escape sedentary habits No-fuss guidelines for improving nutrition and sleep Basic breathing practices to manage stress and pain Quick and simple assessments to gauge progress and what needs improvement 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

If you’ve paid any attention to elite racing times or even had conversations with anyone in your running group, then you know all about “Super Shoes”. If you’re a new runner, “Super Shoes” are the general term for running shoes made for racing that contain a carbon fiber footplate that adds more “spring” to each step and thus improves running economy by reducing the amount of work a runner must do while running at a given speed. Coach Michael and Coach Andie discuss how super shoes have changed the elite running landscape, but more importantly, discuss what super shoes mean for the “average runner”. They’ll talk about… When should you give super shoes a try Why you should avoid wearing them too often How much will they help (hint: everyone will be different) You’re going to love this in-depth deep dive on all things super shoes, plus takeaway some lessons you can apply to your own running! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs

There’s a lot of content for new runners just getting started and of course a ton of books, videos, etc for experienced runners trying to break through plateaus and achieve that final 5-10%. But, what about those of you in the middle? Not completely new to running, but certainly nowhere near your potential with a ton left to learn. Well, today’s an episode for you.  Coach Jeff is going to analyze the training of Mike Boiling and help answer some of the most difficult questions like… How to prevent information overload How to train optimally when your fitness and paces are changing so rapidly How to know when it’s time or you’re ready to increase your volume or intensity Ready for another awesome lesson? Let’s get to it! 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 b

Antibiotics. We’ve all likely taken them at some point to fight off a lingering sickness or to help control more serious infections like strep throat, ear infections or bladder infections. But, did you know that antibiotics might also negatively impact your running?  In fact, taking antibiotics is often unknowingly the cause of poor race and training results. Now, this doesn’t mean you shouldn’t be using antibiotics. You should always listen to your doctor. However, it does mean that you should be aware of what potential changes to your training and racing schedule you might need to make when taking them. In today’s episode, Coach Ruiari and Dylan are going to discuss what you need to look out for when taking antibiotics and how to safely modify your training should you need them. 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

Are you getting high-quality sleep on a nightly basis? If you’re one of the 67% of Americans that report frequent sleep issues, perhaps, you’re not but you’re looking for answers. In this episode of the Run To The Top Podcast, sleep expert Matt Gallant from BOptimizers joins the show to discuss: lifestyle and environmental factors that prevent a good night’s sleep daily protocols you can adopt to course correct and sleep better  research around why improving sleep quality is the most important biological optimizer how runners specifically benefit from improved sleep quality tracking sleep cycles and why all sleep isn’t created equal If you’re curious about the state of sleep research and the simple, actionable steps you can take to dramatically improve your sleep quality (as well as the quality of your training and recovery), tune into this episode! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners C

Do you ever wonder why some runners are better at shorter distances while others are far more suited to longer distances?   Well, a lot of this has to do with the type of muscle fibers you’re predisposed to having.   But, what many runners don’t know is that there are ways to train to specifically target certain muscle fiber types and thus improve our weaknesses.   In today’s episode, Coach Andie is going to take an in-depth look at muscle fibers to better understand how they influence your training.   You’ll learn what the different muscle fiber types are and what they do and how to specifically target each in your training.   Now, don’t worry, you don’t need a science degree to follow along, she’ll keep it simple. 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!

Learning how to properly fuel before and after your runs can be a tricky piece of the running puzzle to figure out since there’s no one correct answer for everyone.   It’s no surprise then that some of the most common questions we receive on our social channels and over email involve fueling for training.   In today’s episode, we’re going to have our team of coaches give you the answers to some of the questions we’ve received about fueling before and after runs.   Our coaches will help you figure out… The best way to approach fueling before super early runs Whether glycogen depleted runs should be a part of your training How to properly fuel for double workout days How to ensure you get enough calories in on long run days What to focus on after your runs in terms of fueling Any special modifications you need to make on long run days And finally, what being hungry all the time or at night means  If you’ve ever had questions about your pre or post run fueling practices, you’re going

While you might not have been able to join is in-person for our first in-person retreat of 2023, Coach Andie and Coach Michael talk in-depth about some of the biggest lessons both our attendees and coaches experienced over the 4-day weekend.   You’ll learn… Why you are not as “slow” as you think How your form is better than you realize That you’re not weird if you love running! (maybe a little) How not to underestimate yourself Why connection and camaraderie have greater impacts than we expect Along the way, they’ll discuss super shoes, the marathon trials, USATF scandals and more.   This is a fun conversation and inside peak at what our running retreats are like. You’re going to love it and learn a lot! 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

Why does it make sense to Ethiopian runners to get up at 3am to run up and down a hill?  Who would choose to train on almost impossibly steep and rocky terrain, in hyena territory?  And how come Ethiopian men hold six of the top ten fastest marathon times ever? Michael Crawley spent fifteen months in Ethiopia training alongside (and sometimes a fair way behind) runners at all levels of the sport, from night watchmen hoping to change their lives to world class marathon runners, in order to answer these questions.  In this episode of the Run To the Top Podcast, we dig into the insights from his experiences and learn how they can apply to athletes at all stages of their running journey  Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: TIMELINE Improving yo

One of the most difficult concepts to master as a runner is that you don’t need to be running faster, longer or harder every time out to improve.  In fact, sometimes running just below or slower than your potential in workouts leads to more consistent improvement. In this week’s episode, Coach Jeff is going to discuss the science about why this is so you can fully understand the concept and apply it to your running.  Download the Visual Guide  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: Mobility Wall 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

Did you train “harder than ever” for your last race and still come up short? Are you a masters runner who feels like your times are going in the wrong direction and you need to “right the ship”? That’s what Russel was feeling after his last marathon, where he trained harder than ever, but still came up short.  In this episode of Training Plan Rescue, Coach Michael digs deep into Russell’s plan to give coaching guidance on some of the mistakes he may have made with his mileage, the intensity of his long runs, and his training paces. Make sure you listen to this one with a notebook in hand, because you’re going to want to take a lot of notes! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Lagoon Countless research studies have shown that pillow se