Run to the Top Podcast | The Ultimate Guide to Running

When the weather is perfect, there’s nothing better than a nice run outdoors. But when it’s not so great, or when it’s downright miserable running weather, you have three options: Run in terrible and/or unsafe conditions anyway Skip your run and hide under the covers Or, if you have access, hop on treadmill Download your FREE Treadmill Guide for Runners now But is treadmill running really the same as running outside?   Do you really need to adjust the incline or play around with your speed to make it more like outdoors?   And why doesn’t the machine ever line up with your running watch? On today’s Run to the Top, I’m going to answer those questions with the latest research. I’ll also go over how to use the treadmill to get the best workout and I’ll even get into how to make the dreadmill a lot less dreadful. 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: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes.  Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn’t expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 .  Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.  

To this day, many athletes and coaches use some combo of spreadsheets, emails, calendars, and even paper to plan and record their training. There is a better and more simple way, thanks to the technology of companies like Final Surge. CEO TIm Surface joins Coach Claire to explain more. In this episode, you learn: why to log your runs to track progress how planning your running schedule digitally can save you time how to work with a coach on a digital platform how technology has advanced to make planning your training and/or working with a coach easier, cheaper, and more effective Once you decide that you really like running and want to work to get better at it, the first step is tracking your progress. The simplest way to do that is to wear a basic watch and write down how far and how fast you ran on a piece of paper. This is how runners have been doing it for perhaps hundreds of years. Now with technology like GPS watches and the apps that go along with it, we can track dozens of data points about our runs and share every detail with the internet. The next step beyond simply logging our runs, is coming up with a plan that will help us achieve our running goals. We can come up with something ourselves, we can follow a premade plan from a book or online, or we can work with a coach to truly maximize our progress. Many athletes and coaches today still use some combo of emails, spreadsheets, and even paper schedules to work together. While that can work, it’s cumbersome and time consuming. Fortunately, there is technology out there that can make this process work so much better for both athletes and coaches. Today, we talk about one of the companies out there that is creating the platforms that make training better. It’s called Final Surge and its CEO is Tim Surface. As a disclaimer, Final Surge is not sponsoring the show and in fact, they really do no formal marketing at all. Its success has been entirely word of mouth.   It’s free for athletes to use and it can be a great way to take your training to the next level, even if you are not working with a coach. Tim explains the details. A little background on Tim, he was a runner growing up and in college and holds a 2:24 marathon PR. He unexpectedly fell in love with web development and technology in college and began with a few startups before eventually coming up with Final Surge with his business partner. Once the new platform was ready, he cold called some of the best coaches in the country to try to convince them to give Final Surge a try. He got his first big win when legendary coach (and former Run to the Top guest Jeff Galloway came on board. Today, Final Surge is home for teams like the Northern Arizona Elite, The New York Road Runners, The Atlanta Track Club and more.  At its core, it’s a communication avenue for coaches and athletes, teams and individuals, all with the goal of being better runners with less hassle.  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 immediately gives you energy and focus to help reinvigorate your runs.   Even better, Perform helps reduce fatigue, and increases muscle protein synthesis (so you recover faster from both the run and your strength training).  The research on amino acids and performance enhancements is well-documented, with hundreds of studies demonstrating their effectiveness.    You can even use Perform during your long runs and workouts (and of course your race) to increase focus and performance during the run itself.  If you’re interested in giving Perform a try, we’ve got a special offer for you where you can save 30% and get a free gift by using the code RC30.  Just head to aminoco.com/rttt and use the code RC30 at checkout to save 30% and get a free gift. 

It’s a harmless oval of synthetic rubber. It’s perfectly measured, free of obstacles or elevation changes. It’s been engineered to be the best surface to run on anywhere. So why does a running track evoke fear, intimidation, and even disgust among some runners? I would bet that it’s even less popular than the dreaded treadmill (which by the way, is also a great place to run). On today’s Run to the Top, we explore: the common and perhaps misguided perceptions of track running,  how you can use the track to get faster and improve, and  the important rules of the track, so you won’t look like newbie out there, even if you’ve never run on a track before. And we also go into why you just might learn to love it. Yep, it’s possible! 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: AG 1 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!

Trail running can seem a little intimidating if you are used to running on the roads.  But it can be an incredible experience, once you are armed with a little knowledge. RunnersConnect Coach Ruairi Moynihan is the perfect bridge between the roads and the trails as a super fast 2:22 road marathoner and he’s a champion trail racer, too. Ruairi’s here to tell us why he loves the trails, how to train on them, and how to really get good at it. In this episode you’ll learn how to: get over common fears about running on trails effectively run hills both up and down know when to walk a hill and when to run it fuel for an ultramarathon Ruairi’s been a fast runner since he was a kid, ran in college, and now splits his time coaching online at RunnersConnect, substitute teaching, and making zany videos for his side hustle, Trail GangstAZ. If you’ve ever thought about taking your runs off-road, this is the perfect primer to get you started.  And if you are already a trail lover, Ruairi’s got some great tips to make your trail time more productive and hopefully, even more fun. CONNECT, COMMENT, & COMMUNITY: Ruari on Instagram TrailGanstAZ 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 When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes.  Most athletes I’ve coached are surprised to learn that their sodium needs are actually much higher than they expected and it’s been hurting their performance.  Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets.  They’ve been told that salt is a bad thing in food and frequently don’t get enough for their lifestyle.  Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium.  It could actually be the low potassium levels causing the issues that sodium has been blamed for!  What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).  That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix. Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).

Runners are inherently goal-oriented - it's why we have race day circled on the calendar.  However, this approach may be actually setting you up for failure. In fact, it can be like trying to squeeze a wet bar of soap - the harder you squeeze the more difficult it is to keep ahold of. So, in this episode of Run to the Top, we’re going to teach you a better way to set goals and walk you through the process step-by-step. You’ll definitely want to listen to this one before you start setting up your goals and training for your next race! 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: AG 1 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!

Have you ever thought that you can’t be both strong and fast at the same time? Well, Nick Bare refuses to believe so and it’s why many consider him the ultimate hybrid athlete. With a body builder’s physique and the ability to run ultras and train for sub 3 marathons at the same time - I don’t think that’s hyperbole. In this episode, Nick shares his nutrition and training strategies so you can learn how to become a more hybrid athlete yourself. You’ll learn… How Nick balances his nutrition for both running and maintaining muscle How he specializes his training so his runs don’t catabolize his strength gains How to alter your training if you want to maximize your time in both the gym on the roads. 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: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes.  Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body. The best part is that you can do it all from home and it isn’t expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 .  Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.

Now that your big race is over, what is the best thing to do before you start training for the next big race? We’ve found most runners end up choosing one far end of the spectrum from jumping right back into training to taking “a little break” that turns into weeks of lost fitness. In this podcast episode, Coach Claire shares with you how to uncode what your weaknesses are and how to attack them without overtraining and while still giving yourself a mental break. This is a must listen if you want to maximize your training post-race. Connect, Comment, Community RunnersConnect Bootcamps Follow RunnersConnect on Instagram Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

Do you have questions about running injuries? Like, when do you know it’s time to see a PT or what’s the most time-efficient injury prevention routine? Then you’re going to love this interview with physiotherapist Brodie Sharpe, who is one of the foremost experts when it comes to science-backed information about running injuries. Here’s a small sample of what we’ll cover… How do you know when you can continue to run on an injury and when you need to stop? What are common myths about preventing injuries? When do you need to go to a physiotherapist? What does return to running look like if you need to take time off? We answer these questions and much more.  If you don’t know Brodie, he is a physiotherapist from Melbourne, Australia and the host of the Run Smarter Podcast and the owner of the Run Smarter Physiotherapy clinic.  Brodie graduated from physiotherapy in 2012 and after 3 years of working in a clinical setting became a recreational running and triathlete.  After becoming a runner himself, Brodie discovered a passion for treating runners and quickly recognized a lot of running misconceptions circulating the running community.  Now, Brodie is on a mission to debunk common running myths and educate runners with evidence-based guidance, to train smarter, reduce their risk of injury and increase their running performance safely.  He delivers his content primarily through the Run Smarter Podcast which in only 2 years has launched into the top 1.5% of podcasts globally. 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 When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes.  Most athletes I’ve coached are surprised to learn that their sodium needs are actually much higher than they expected and it’s been hurting their performance.  Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets.  They’ve been told that salt is a bad thing in food and frequently don’t get enough for their lifestyle.  Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium.  It could actually be the low potassium levels causing the issues that sodium has been blamed for!  What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).  That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix. Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).

If you’ve just finished a big goal race or if you are about to, now is the time to start thinking about what to do next.   In fact, the 3 weeks post-race are some of the most critical for long-term progress. In this episode, you’ll learn… Tricks and tips on how to properly recover from your race. When to start running again. How to get to the beginning of your next training block faster and smarter than ever before. Set yourself up to keep progressing without burnout or injury. Plus, we have a free post-race analysis checklist to help you identify the things that most affect your performance on race day, both positively and negatively, so you improve at your next big race. Get it by clicking here. 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!

Running faster is about physical training, sure, but there’s a mental component that can be just as difficult to overcome. In this interview with best-selling author Brad Stulberg, we’ll teach you the 6 principles to building mental toughness. You’ll love the lessons Brad shares and how it will immediately help you develop an internal strength and self-confidence that sustains you through ups and downs. Brad Stulberg researches, writes, and coaches on health, well-being, and sustainable performance.  He is bestselling author of the new book, The Practice of Groundedness, and also Peak Performance.  His work has been featured in The New York Times, New Yorker, Atlantic, Wall Street Journal, Los Angeles Times, Time Magazine, Forbes, and more. In his coaching practice, he works with executives, entrepreneurs, and physicians on their performance and well-being. He lives in Asheville, North Carolina. CONNECT, COMMENT, & COMMUNITY: Special Offer His new book, The Practice of Groundedness, has been marked down on Amazon by over 40 percent for a limited time!  If you are thinking about getting a copy, take advantage of this great deal!  For listeners of the Run To The Top Podcast, Brad is also offering special bonuses, including training plans and guides to resilience and sustainable performance.  Just fill out this form with your order number to get the bonuses. Follow RunnersConnect on Instagram Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Heal from the Amino Company Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/rttt If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try. If you’re interested in learning  more and giving Heal 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%