It can be overwhelming trying to make sense of all the data on your running watch but understanding how to use this data in your training can be a game-changer. In today’s show, we’ll focus on how you can use this data to your advantage and answer questions like: What are the most valuable running metrics to pay attention to? What are these metrics calculated and what do they actually mean? How accurate is the data from your running watch or other running accessories?  What is a data-driven approach to training and why you may benefit from this strategy? What are some specific examples of ways to adjust your training based on common running metrics? Is there such a thing as tracking too much data? Measuring your progress will let you learn what works for you to maximize your training. Previous podcast discussing the most important training data: https://runnersconnect.net/running-questions/most-important-data-to-look-at-after-your-run/   Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races.  Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase. MetPro Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.  Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.  MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

What if you could take a long break from running and not lose any fitness?  The theory is simple; train harder now so that you have mileage “banked” for later when you might be training less.  We’ll look more closely at whether this could be an effective strategy with topics including: Why mileage matters for building aerobic fitness How long it takes to lose fitness during a break from training What is supercompensation and whether it helps you to hold onto fitness longer Whether it matters how you spread mileage across a training cycle or if it’s only the total volume that counts Whether banking mileage is an effective strategy that you should consider adopting  Don’t let a break eat into your fitness and find out if you can really bank fitness beforehand. Supercompensation training: Supercompensation Training: Learning from Elite Runners - Runners Connect Fuelling Blueprint: https://runnersconnect.net/fuel 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 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.  Previnex Joint Health Plus 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 want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Chipotle Mexican Grill has partnered with Strava to motivate runners across the globe with free burrito bowls and we’re speaking with Vice-President of Brand Marketing, Stephanie Perdue, to find out more about this unique challenge. During the interview we chat all about the City Challenge, including: How runners competed to earn free Chipotle for a year Why participating runners get so competitive  How challenges can add excitement and motivation to your training Results and fun stories from the latest edition of the City Challenge Whether you can expect to see more opportunities for earning free burrito bowls To hear about this one-of-a-kind event, be sure to listen to today’s episode. Socials: Instagram: @Chipotle X: @chipotleTweets City Challenge Press Release: https://newsroom.chipotle.com/2025-01-02-CHIPOTLE-X-STRAVA-PARTNERSHIP-GOES-GLOBAL-INTRODUCING-THE-CITY-CHALLENGE-IN-25-MARKETS-TO-KICK-OFF-2025   Other City Challenge Instagram Content: San Francisco Rallies around challenge  @chipotlechasers_sf Tempe, AZ tough competition Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races.  Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase. The Race Fueling Blueprint Did you experience what it was like to hit the wall at your last race? Or maybe you're running your first half, full or ultra and you fear what that dreaded wall looks like? Well, what if I told you there was an exact, scientifically-researched formula to calculate exactly how much glycogen, water and electrolytes you personally need to guarantee you don't hit the wall? That’s exactly what we give you with our Race Fueling Blueprint. The blueprint allows you to simply enter your data (like your weight, goal time and current fitness and then we calculate YOUR exact, specific fueling needs during the race More importantly, the Blueprint then provides an actionable, easy-to-follow prescription for how to practice, carbo-load, taper and execute your exact racing nutrition strategy. Plus, the calculations can factor in any food preferences or sensitivities, whether you’re a heavy or light sweater and even what type of gels and fluids you prefer to use. And with the kick off to the spring racing season, we’re offering our patented Cramp Prevention Program as an added bonus to the Blueprint. The Cramp prevention program is a first-of-it’s-kind strength program specifically focused on training your body not to cramp during long races. So, if you're tired of hitting the wall or cramping during your longer races, we'll provide you with everything you need to get through your next race strong. Get yours here to runnersconnect.net/fuel

Learn how to effectively integrate racing into your training regimen for optimal performance. Discover the difference between goal races and tune-up races, and why racing more can boost your fitness. Explore the balance of enjoyment and strategic planning while avoiding burnout. Find out tips for dealing with unpredictable weather conditions during spring races and the importance of quality sleep in recovery. Embrace the joy of racing as a motivational tool, and get ready to enhance both your training and racing experience!

Rory Moynihan, an RC Coach and founder of Trail Gangsta's running community, dives into the fascinating world of running trends. He debates whether running clubs are better than dating apps and discusses the controversial carbon plate in shoes. The conversation touches on the balance of data from running watches and the quirky idea of 'rawdogging runs.' Moynihan also critiques exclusive gear like the Tracksmith BQ singlet, questioning if it promotes excellence or elitism, making for a lively and insightful exploration of the modern running landscape.

Running doesn’t take a lot of equipment, but racing can be expensive.  The cost of running a world major marathon or another race abroad can really add up but these are our 10 best tips to save a little money on costs such as: Travel expenses  Nutrition and fueling Race day gear Food Transportation And more… While we are giving these tips, we still recognise that it's not going to make it cheap or affordable for everyone.  There’s something really special about running fast with huge crowds cheering you on though so tune-in to find out how you can be a part of that excitement for a little less money. 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: Personal Coaching As your training kicks into full gear this spring, don’t underestimate the difference a personal coach can make when it comes to getting the results you deserve.  For newer runners, a personal coach is that expert who can answer every question you have (and even the ones you don’t know to ask) so you’re absolutely positive that each day you’re maximizing your training.  For experienced runners, you’ll finally have someone who knows and understands your strengths and weaknesses in-depth to help you squeeze that last 10% out of your training.   Personal coaching is more than just a training schedule.  Working one-on-one with a personal coach from RunnersConnect means you have someone analyzing both your short-term progress, but also helping you plan for long-term progression.  Plus, you get feedback and adjustments on all your runs and workouts so you know you’re making optimal progress.  But, what makes our coaches different?  First, we specialize in working with runners between 45 and 65, not elite athletes.  Plus, our custom platform allows us to dig into your training data to give you insights and advice you can’t get anywhere else.  To learn more and see some of the results runners like you were able to achieve, head to runnersconnect.net/personal.  Plus, you can get a free custom gait analysis through the end of January.  Again, that’s https://runnersconnect.net/personal MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races.  Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.

For today’s show we’re welcoming back a voice that should be familiar to longtime listeners, assistant coach at Bowerman TC and former RC coach Alex Ostberg.  Alex is a seven-time All-American who holds PRs of 3:58 in the Mile, 7:49 in the 3k, and 13:18 in the 5k. He’s back today to share training secrets from working with the fastest runners on the planet, including: What are the most important training principles for runners of all levels What is the role of a coach in getting the best out of their athletes How Alex’s coaching philosophy has changed over time Why you should think twice before trying to mimic the training of elite athletes like the Bowerman TC team If you’re curious what it’s like to coach world-class runners and what you can learn from them, then you’ll really enjoy this conversation with Alex Ostberg.  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 Greens It’s not surprising that gut health is one of the primary issues we face as runners. As any runner who hits the road or trail and constantly fears having to go to the bathroom can attest to, it’s not a fun issue to deal with. That’s why we’ve recently switched from AG1 to Previnex Gut and Greens Superfoods. Gut and Greens Superfoods are loaded with some of the most well-researched and science-supported gut and GI boosting ingredients, such as Solnul, and GutGuard. Solnul is clinically studied, multi-function fiber that repairs gut lining to support optimal digestion and GI health. GutGard is a clinically researched, flavonoid-rich, natural bioactive that supports reducing inflammatory markers, increasing gut integrity, and balancing the gut microbiome. So if you’ve struggled with gut problems on the run, head to runnersconnect.net/greens to check out Gut and Greens Superfoods and see the difference for yourself. To make it a no-brainer, you can use the code RTTT15 to save 15% on your first order and they offer a 100% money back guarantee.  Personal Coaching As your training kicks into full gear this spring, don’t underestimate the difference a personal coach can make when it comes to getting the results you deserve. For newer runners, a personal coach is that expert who can answer every question you have (and even the ones you don’t know to ask) so you’re absolutely positive that each day you’re maximizing your training. For experienced runners, you’ll finally have someone who knows and understands your strengths and weaknesses in-depth to help you squeeze that last 10% out of your training. Personal coaching is more than just a training schedule. Working one-on-one with a personal coach from RunnersConnect means you have someone analyzing both your short-term progress, but also helping you plan for long-term progression. Plus, you get feedback and adjustments on all your runs and workouts so you know you’re making optimal progress. But, what makes our coaches different? First, we specialize in working with runners between 45 and 65, not elite athletes. Plus, our custom platform allows us to dig into your training data to give you insights and advice you can’t get anywhere else. To learn more and see some of the results runners like you were able to achieve, head to runnersconnect.net/personal. Plus, you can get a free custom gait analysis through the end of January. Again, that’s https://runnersconnect.net/personal

Learn how to choose the perfect marathon to achieve your personal best in 2025! Discover the factors that make marathons fast, from course design to weather conditions. Hear about exciting events like the Marathon Project and the benefits of familiarizing yourself with courses. Explore popular marathons in the U.S. and internationally, including insights into logistics and pacing support. Plus, find out why quality sleep is crucial for optimal performance, with tips on enhancing your recovery. Get ready to crush those goals!

The podcast dives into how runners can handle training while sick, emphasizing the importance of listening to your body. It discusses the impact of seasonal illnesses, offering strategies like heart rate monitoring and flexible training plans. Insights on managing iron deficiency are shared, along with tips for maintaining fitness during illness. Personal stories illustrate the minimal effects of short breaks and the journey back to running after feeling unwell. Finally, nutrition advice and community engagement are highlighted for staying healthy in colder months.

Angelo Pauly, an internationally recognized fitness and nutrition expert, shares valuable insights on setting effective nutrition goals for the new year. He emphasizes the importance of individualizing meal plans and the power of snacking for runners. Pauly discusses how eating more can support weight loss and the vital role of sleep in recovery. Listeners will learn practical strategies for sticking to their goals, including preparing healthy snacks and tailoring nutrition to personal metabolism, all aimed at achieving peak performance in 2025.