Run to the Top Podcast | The Ultimate Guide to Running

Improving your mind, your body, and the impact your have on the running community and the greater environment around you - these are the topics of conversation in today’s episode with Tina Muir and Zoe Rom. Their upcoming book - Becoming A Sustainable Runner - serves as a practical guide for runners of all abilities and backgrounds who want to better support their own endurance journey, and extend those lessons into meaningful environmental action. Specifically, we discuss: strategies to strive toward ambitious running goals while fostering a healthy sense of self-worth the spectrum between self-sabotage and self-acceptance in running and the ways to land in the camp of self-acceptance more frequently throughout our running careers? accepting who you are while still entertaining ambitions for growth the major takeaways they’ve discovered around reducing injury risk, strength training, and eating appropriately to be your best running self their philosophy around imperfect environment activism practical strategies for reducing our overall consumption and adopting a more sustainable lifestyle in the running community Let’s get into it! Connect, Comment, Community Pre-order Becoming A Sustainable Runner here 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: 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 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. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training. 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  and use the code run10 and you’ll save an additional 10% on any purchase. 

When it comes to running performance, there are way too many variables to count and this can lead to some pretty strong opinions about what strategies work and which are a waste of your time.  In today’s show, we’ll be tackling several controversial running topics and getting our expert coaches to weigh in on which are overrated or underrated.  In this new 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 discussion on overrated & underrated running topics will focus on fueling & nutrition.  We’ll be going over many nutrient types, training supplements, and fueling strategies so you know what to focus on for nailing down your personal nutrition.  To help us make those tough decisions we’ve brought you two of our expert coaches, Andie and Michael, who will be on our panel for the day.  In this episode you’ll learn: Do you need protein supplements as a runner and what are the best ways to meet your protein needs Which vitamins matter most to runners Are there nutritional products with performance-enhancing effects Should you be following any specific types of diet And we’ll hear from our coaches on what you should be focusing on to get the most out of your training nutrition We all need to eat so if you’ve ever wondered how your fueling can improve running performance this is the episode for you. Let’s get into it! Timestamps: Protein powder: 3:54 Protein snack: 10:53 Collagen: 16:08 Fish oil and omegas: 22:17 Vitamin D: 25:20 Multivatimins: 35:01 Iron: 40:04 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: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief. 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 increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you’re interested in learning  more and giving 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%

We all know that injuries are the biggest impediment to our continued progression and improvement. The longer you can get in uninterrupted training, the more consistently you’ll improve. That said, there’s a lot we can do (or at least should be doing) to modify our training to reduce the risk of injury. To help us dig deep into exactly what these elements are, we’re interviewing Ethan Paster.  Ethan is a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist and has extensive experience working with runners one-on-one to keep them healthy and build back safely from existing injuries. We’re going to cover… When it’s okay to run through and injury and when it’s not (and how to go about it safely) The most important modifications you can make to your training to decrease injury risk How to deal with pain management when returning from an injury And much more. This is a great interview for any new runner, but also a great reminder for experienced runners as well.  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 Nutrition Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training. 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  and use the code run10 and you’ll save an additional 10% on any purchase. 

There’s a lot of information out there about how to improve your running performance, but it can be overwhelming trying to figure out what to trust and how to fit this all in with your busy lifestyle. It would be great if we could spend the whole day training and recovering like the elites but for most of us, the reality is that we need to fit training around other priorities such as jobs, family, social obligations, and more.  That’s why we’ve brought on two of our expert coaches, Alex and Andie, to chat with showrunner Cory about what small changes you can make that have the biggest impact on running performance.  In this episode, you’ll learn: The workouts and strategies that serve as the foundation for optimal training The nutrition tweak that has the biggest impact on performance The single most important recovery tool that you should never skip And a recap of the other variables that have the biggest impact on performance relative to the time and effort required  Connect, Comment, Community Listen on Podurama 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: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to https://runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief. 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. 

Running and weight loss are two terms that always seem to go hand-in-hand. Almost everyone that wants to lose weight thinks they need to start running or run more. But, as you’ve heard us talk about before, for runners like us whose primary goal is to run faster, and stay injury-free, running and weight loss is a lot more complicated than many realize. Is weight loss actually going to help your running?  If it is a primary or secondary goal of yours, what is the best approach to not sacrifice your running progress?  What are the common traps runners fall into that derail either their weight loss or running goals and how do you prevent them? Well, on the show today is one of the leading experts in running nutrition, Nancy Clark. Nancy has over 35 years of experience helping thousands of active clients—from “ordinary mortals” to Olympians—win with good nutrition.  Her best-selling Nancy Clark's Sports Nutrition Guidebook has sold over 600,000 copies and her nutrition advice and photo have even graced the back of the Wheaties’ box! Today she’s going to help us dig into how to approach weight loss while still maintaining your running performance. We’ll go over… Why Losing (or maintaining) weight while properly fueling is so difficult for most runners. The biggest mistakes runners make when trying to lose fat All of the factors a runner should consider when determining how many calories to consume The consequences of “fad” diets and much, much more. I am excited to share this one with you guys, it’s chock-full of amazing advice! Calculate how many calories you burn while running easily using our Runner’s Calorie Calculator 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: 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 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. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training. 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  and use the code run10 and you’ll save an additional 10% on any purchase. 

How to handle training and racing in heat and humidity!  Something a lot of our athletes are talking about now, is the role heat and humidity plays in training and racing. As great as it would be to not see any effect, we know we need to adjust in order to stay on track.  Our athletes have the ability to click a button in their schedule to automatically adjust their paces based on the dew point and temperature. Yet, it can still sometimes take some convincing that it is alright to be a little slower during this time. On this week’s Podcast we cover: How our athletes adjust their training and how you can use our temperature adjustment calculator A comparison of how much you need to adjust based on different weather conditions The hydration and heat acclimation strategies our athletes are using How dehydration affects performance and tips for staying hydrated And, is heat and humidity training really the poor man's altitude? Master training in the summer, and we can really see the benefits pay off in the fall. Tune in and start maximizing your performance in any weather! Racing in hot weather? Use our exclusive Temperature Calculator on your workout and race days to adjust your goal pace according to the weather outlook! Hydration Challenge: https://app.runnersconnect.net/social/p/362912?s=75 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: Dri Seats If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats. DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots. Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order 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 increases muscle protein synthesis so you recover faster after the run. Check out the research here: aminoco.com/rttt If you’re interested in learning  more and giving 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%

Sports and health journalist Christine Yu joins the podcast to shed light on the need for inclusive research and guidelines in sports and exercise science, and the transformative solutions that can empower women athletes at every stage of life. Christine’s ground-breaking book - “Up To Speed” -  addresses the gender data gap head-on. She exposes the limitations of current research and guidelines, revealing how they often fail to consider the unique experiences and bodies of women athletes. Through insightful interviews with researchers and advocates, she highlights innovative approaches proposed to enhance the athletic lives of women and girls, dispelling myths and biases while championing real science. In this conversation, we discuss: the challenges faced by women runners throughout different stages of their lives, such as adolescence, pregnancy, and menopause.  the crucial role of research in effectively addressing these challenges notable success stories and breakthroughs in sports science that have directly benefited women runners  the importance of promoting greater awareness and understanding of inclusivity in sports science research, and how change can be facilitated within the field and the general public. Instagram Newsletter website 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: Qualia Mind from NeuroHacker Tired of Morning Fatigue After Your Workouts? Qualia Mind is a natural neurotropic designed to improve daily mental performance, especially if you’re a morning runner and struggle to focus at work after runs. I noticed the difference in just days...to my focus, my mood, my memory and my willpower to GET. THINGS. DONE, especially on those days when morning training really has me feeling unmotivated.  Go to neurohacker.com/RTTT for $100 OFF, and use code RTTT for an extra 15% AG1 Adding AG1 to my daily routine has been the best thing I've done all year. If you've been thinking about trying AG1 as well, but the price kept holding you back, AG1 has made it an even better deal for Run to the Top listeners  by giving you a year's supply of Vitamin D plus 5 travel packs and a money back guarantee if you don’t love it when you use the link athleticgreens.com/rttt.  Timeline Nutrition Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Today we’re back with more listener questions, but this time we’re switching up the format and introducing one of the newest members of our team, Cory Nagler. Cory is coming on board as our podcast showrunner and today he and coach Jeff are going to answer the questions you’ve submitted to us over voicemail and through our social media channels. Along the way, Coach Jeff is going to introduce you into who Cory is and what exactly his role at RunnersConnect will be. They’re also going to cover topics such as… Whether you still get the benefits from a long run or workout if you have to split it up How to adapt heart rate zones for the heat If strength training is as beneficial for marathon performance as it is shorter events like the 5k And a few more. If you have questions you’d like our coaches to answer on the podcast, you can head to runnersconnect.net/daily and submit them to us or send them to us on any of our social channels.  Racing in hot weather? Use our exclusive Temperature Calculator to calculate exactly how much heat is impacting your race and workout times and to adjust your goal pace according to the weather outlook! 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: TANRI Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners.    Unlike most chemical sunscreens, Tanri uses Zinc oxide and titanium dioxide, which protect from both types of UV rays. Plus, they use all-natural Ingredients that are better for you and the environment. And, the most important part for runners – it goes on smooth and won’t burn your eyes during a heavy, sweaty workout because of the natural ingredients.    Don’t be that runner that acts too late when it comes to taking care of your skin. If you’ve tried regular sunscreen in the past, but hated the slimy feel or how it got in your eyes, you’ll love how Tanri has fixed all those issues for runners.    If you want to give Tanri a try, head over to Tanri.com and use the code RTTT to get 10% your entire purchase.  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. 

How do you know which supplements are actually improving your performance on race day and which aren’t? Well, you dig into the research.  And, since I know all of you listening aren’t researchers at heart (or you just don’t have time to dig into everything) we’ve brought on one of the foremost experts in the world at analyzing research studies and applying them to actual training, Alex Hutchinson. Hutchinson is a former physicist and national-class runner, and a National Magazine Award-winning science journalist.  Alex will help us… Look at the research on caffeine and how to best utilize it The research on beetroot juice and how to practically implement And explore if the hype of tart cherry juice has any evidence.  With his "what does the evidence show" mantra, I think Alex is one of the best people to speak on the subject of what ergogenic aids are worth trying and which aren’t 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: 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 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. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training. 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  and use the code run10 and you’ll save an additional 10% on any purchase. 

A few months ago we shared a peek inside a week of training of an elite runner, our very own coach Alex Ostberg. Based on your feedback, you really enjoyed seeing how an elite runner shares the same struggles, doubts, and challenges you do, even though they are running paces and times that seem out of this world. Well, Coach Alex is back with another relatable glimpse inside a week of training of an elite runner. Alex is currently building back from a setback in his training, which I know many of us have also experienced. He’ll share… The mental and physical challenges of building back  The mindset of shifting goals and races when things don’t go as planned How he’s building his training to come back stronger. This is a really great, in-depth look at the mindset and training of an elite runner in a situation all of us can understand and learn from. 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: 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. Check out the research here: https://aminoco.com/rttt If you’re interested in learning  more and giving 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% Dri Seats If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats. DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots. Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order