Run to the Top Podcast | The Ultimate Guide to Running

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  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: BiOptimzers Sleepbreakthrough If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand You’ll fall asleep in minutes and you’ll stay asleep throughout the night.  For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. 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.

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.  📉 We’ll discuss why we recommend a three-week taper with a 85-90% mileage reduction three weeks out and a 70-75% reduction two weeks out from a marathon.  🏃‍♂️ You’ll learn why it’s important to maintain medium intensity workouts to stay mentally sharp.  🏅 Finally, we discuss how to determine your race pace using clear markers from your workouts leading up to the race.  So whether you're a seasoned runner or new to the game, these tips will help you crush your spring races!  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: Oladance If you’re looking for better and safer headphones while you run, then you need to check out oladance.  The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase. Elo Protein Elo’s Smart Protein takes the guesswork out of finding the optimal protein amount and blend for you by drawing data from your wearables and fitness apps such as Strava, Peloton, and Apple Watch to provide specific dosing recommendations after every workout.  Elo Smart Protein comes in either grass-fed whey or pea protein, and can include other functional ingredients, like probiotics and ashwagandha, to help you recover faster and support your goals.  Take out the guesswork and get the right amount of protein after every workout. Go to elo.health and enter code RTTT for 50% off your first month.

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 and long runs when tapering for a 5k or shorter race distance. How your diet might change when tapering for a marathon and common questions about weight gain, carbs, etc. How to avoid peaking too soon for your race How to taper off your strength training before a big race so you don’t lose all your strength gains, but still feel fresh come race day. What to do if you find yourself injured only a few weeks from your goal race I know I picked up some great tidbits just from listening in on the coaches and I know you will too.  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.  You can send an audio recording or type in your questions. We’ll do our best to get your question featured on the next round-up show. Enjoy today’s episode! 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 Sleep If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand You’ll fall asleep in minutes and you’ll stay asleep throughout the night.  For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. 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.

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 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 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% Oladance If you’re looking for better and safer headphones while you run, then you need to check out oladance.  The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

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 show brought to you by: Lagoon Countless research studies have shown that pillow selection can have a dramatic impact on sleep quality. For example, a systematic review of ergonomic sleep data demonstrated that selecting a pillow based on your sleep position (on your back or on your side) dramatically improved sleep quality and reduced spinal pain. Likewise, research has shown that pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject's height. Multiple studies have also shown that pillow stuffing that can keep you cool throughout the night leads to much better deep sleep outcomes. That’s why we love the pillows designed 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.  TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better.  Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria.  Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier.  Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

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 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: Delta G Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they’ve developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes.  The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag Plus, use the code RTT20 when you do and you can save 20% on any purchase you make. Oladance If you’re looking for better and safer headphones while you run, then you need to check out oladance.  The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

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 brought to you by: LMNT  Did you know that you’re likely to sweat as much, if not more, in the winter than in the summer? That’s because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it’s harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance.  But you've also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way.  Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange.  It even comes unflavored for those who prefer the clean, salty taste. That’s why we recommend all runners check out Element this winter. 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 claim this exclusive deal you must go to drinkLMNT.com/runnersconnect. 

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 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 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: https://aminoco.com/rttt and use the code RC30 at checkout to save 30% Oladance If you’re looking for better and safer headphones while you run, then you need to check out oladance.  The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe. But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs. Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable. Just visit oladance.com/ RTTT and use the code TOP to save 20% on your purchase.

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 Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better.  Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria.  Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier.  Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. BiOptimzers  Stress is a common factor that affects everyone in today's fast-paced world, leading to various health issues, including heart problems, inflammation, obesity, and mental illness. While most people focus on finding relief through meditation or trips to the spa, what if the root cause of stress is actually a deficiency in a key nutrient? Introducing Magnesium Breakthrough, the ultimate magnesium supplement that offers the full spectrum of all seven types of magnesium, specially formulated to reach every tissue in your body for maximum health benefits. This one-of-a-kind product is designed to reverse low levels of magnesium, which could be causing a multitude of health problems. But what sets Magnesium Breakthrough apart is its ability to impact the release of stress hormones, like cortisol, and block the activity of more stimulating neurotransmitters, leading to a more peaceful and resting state. This means that this supplement acts like a brake on your body's nervous system, helping to calm and soothe, promoting a better quality of life. If you’re interested to see just how much Magnesium can help, simply go to magbreakthrough.com/runtothetop and use the code Run10. And for a limited time if you buy 3 bottles you can get exciting Gifts with Purchases like Blue light-blocking glasses and more! AG1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt. Get yours now!

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! This week’s show brought to you by: Delta G Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they’ve developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes.  The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag Plus, use the code RTT20 when you do and you can save 20% on any purchase you make. 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 difficult to control, or you can’t seem to hit the right spots. That’s why I was so amazed when I saw the door-mounted foam roller from Mobility Wall.  The Mobility Wall device mounts to your doorframe in just a few seconds and is easy to move up and down the frame in just a few seconds.  Not only does this get you off the ground and ready to foam roll in just a few seconds, it also allows you to easily hit muscles in your neck and shoulders that aren’t possible with a traditional foam roller.  Even better, because you’re off the ground, you don’t have to control gravity to adjust the pressure. You simply use upward and inward pressure, which is much easier to control. The days of painful foam rolling are over.  If you’ve been wanting to get more consistent with your injury-prevention work this year, the Mobility Wall foam roller will be a game changer. I can’t believe how much more I’ve been foam rolling since I started using it.  Plus, we’ve got a special offer for you. Just go to mobilitywall.com/RTTT or enter RTTT at checkout for 20% off your first order. Plus, it comes with a free app that gives you video instructions on exactly how to hit every area.