Run to the Top Podcast | The Ultimate Guide to Running

Salt, Sweat, and Hydration: Dr. Patrick Burns  Should you be taking sodium and other electrolytes while racing? What are electrolytes anyway, and what are the key factors that affect electrolyte levels when running? Dr. Patrick Burns has been studying the answers to these questions and more, and shares his latest research in this episode.   Patrick started running as a Massachusetts high school student. He traded short distances for the two-mile event after discovering he was “not fast.” At Bowdoin College in Maine, he made another switch, favoring enjoyable and exploratory running over competition. This continued as he traveled the world as a nomadic teacher, using running as a way to explore new countries.    Eventually, Patrick moved back to be near his family and go to Tufts medical school. His sister, Katie, had six marathons to her credit, and Patrick decided to train with her for one. This is when he really fell in love with running. Patrick and Katie completed the Boston Marathon, and more long distance races followed. However, once he began his Emergency Medicine residency at the University of Washington, Patrick had very little time to run.    Four years later, Patrick did a Wilderness Medicine fellowship at Stanford. Here he discovered RacingThePlanet and ultramarathon running while working as a researcher on a race in Ecuador. He was hooked. Here’s Patrick’s definition of Type 2 fun: a self-supported, 250 km, 7-day race through extreme environments. He considered this brutal, grueling, and amazing.  Patrick is currently a clinical assistant professor for the Department of Emergency Medicine at the Stanford University School of Medicine and the assistant director of the  Wilderness Medicine section. He continues to work with RacingThePlanet to answer questions related to ultrarunning.  This project coincided with his first RTP ultramarathon – a fantastically humbling experience.   Questions Patrick is asked:   2:35 You are an ultra runner and emergency room doctor at Stanford University and before I get into the main topics that I'd like to discuss today, how is the current situation there?   3:15 Stanford is now doing all their classes online. Is that correct?   3:59 As we head into the summer months in the northern hemisphere, many athletes become more concerned about electrolytes.  You are one of the authors of a very interesting study on hydration and electrolytes and you were also one of the test subjects.  Before we get into the study, can you give us a little primer on electrolytes, what they are, and why they are important for the human body?   4:56 What happens when you run long distances and get those electrolytes out of balance?   5:54 Can you explain what hypo- and hypernatremia are and why that matters?   6:23 Can you talk about some of the complications of hypo- and hypernatremia?   9:00 Is hyponatremia more dangerous than dehydration or hypernatremia?   9:34 Is sodium the most important electrolyte?    9:54 Are some electrolytes more important than others?  Do you have to replace all of them while racing?    10:31 Can you describe the study that you and your colleagues did?  What was the goal of the study?  How was it conducted?     13:12 How many people raced in the event and how many people did you end up studying?   14:40 How were samples collected? Were you pricking people’s fingers?    16:12 How good are we at hydrating and keeping sodium levels in balance?   16:54 Is a too high sodium level from taking in too much salt or not taking in enough water, or could it be either or both?   17:44 Did you talk to the runners in the study about why they were doing what they were doing with regards to sodium? Why is there such a big range of what we take in?   20:08 Should you change your sodium level intake in a hot race?   21:34 Do you have any insight on taking extra electrolytes for muscle cramps?    23:13  I would love to ask you about the drink-to-thirst philosophy. We’re reading a lot about that nowadays, that that should be the only rule: drink to thirst. What do you think about that?   24:50 What about in a race where you’re not carrying your own fluid for the most part? You can’t really drink to thirst. You’ve got to wait until you get to that aid station, so there has to be some sort of plan that overrides the drink-to-thirst. Is this just, would you say, trial and error and see what works for you?   25:55 What questions are still unanswered when it comes to athletic hydration?  What’s next? Are you planning on more studies, or what are some of the things that you and the doctors that you work with are looking to study?   27:33 Are you going to test people with blisters to see what product works best?   28:17  What products do you like? Questions I ask everyone:   28:59 If you could go back and talk to yourself when you first started running, what advice would you give yourself?   29:38 What is the greatest gift that running has given you?   30:15 Where can listeners connect with you?   Quotes by Patrick:   “Sodium is the electrolyte that seems to be dysregulated most often during running.”   “Our body does a lot of the work on its own.”   “Is there a benefit for hydration status with sodium? Probably.”   Take a Listen on Your Next Run   Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast:  Racing the Planet nuun tablets RockTape Hammer Nutrition Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net   Follow Patrick on: email Patrick Instagram We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!  

Can improving your gut health improve your running and make you a faster runner? What can you do to increase your gut microbiome diversity? Find out in today's episode from Coach Hayley.

How to safely increase your mileage to the next level? How to know what mileage your body can handle? Coach Claire discusses 8 challenges that can help you increase your mileage to over 60 miles a week without getting injured.

With New York City Marathon also getting cancelled, what can you do now to stay focused on your running and fitness goals? Coach Michael discusses a few new great options that you can utilize to become a better runner during this time.

In today's podcast, Coach Ruairi and Coach Dylan go through 3 books each that can inspire and motivate runners and talk about how the various principles discussed in the books can help you get the most out of your running lives. Tune in now!

Adina Crawford - Yoga Can Make You a Better Runner   Running dramatically changed Adina’s life, transforming her from a non-athlete to a source of fitness inspiration. One of the keys to Adina’s athletic ability and mental strength is yoga, a practice she believes everyone can benefit from.   Adina shares with Coach Claire her approach to yoga in the classes she teaches, how to get started, some of the best poses for runners, as well as some helpful tips. She talks about what mindfulness means to her, as well as the benefits of cross training. Most of all, she teaches us that with a positive attitude and a willingness to try something new, it’s never too late to transform your life.   In addition to being a runner and cyclist, Adian is also a certified PYTT 200 and 50 YSTT yoga instructor specializing in Vinyasa, Sculpt, and Restorative. She is a mentor, motivator, advocate, and community influencer who serves as an ambassador for Black Girls Run, HoneyStinger, Nuun,  Black Girls Do Bike (Shero), and ZOOMA National. She is also a FitPro for Athleta and serves on the Board of Directors for Black Girls Run Foundation.   Adina has a fitness blog and has been featured in various online articles, podcasts, and participated with the Brooks Running shoe campaign. In addition, she has taught at various locations including Lululemon, Athleta, private events, family reunions, private schools, and local fitness centers.    In 2016, Adina completed her first Marathon (Chicago), numerous half marathons, several indoor triathlons and cycling events in various cities. She is recognized as a strong motivator and advocate for health, fitness, and wellness to her communities. Her goal is to bring more diversity and awareness to the mat and spread the love of all the benefits of yoga coupled with other activities. YOGA IS FOR EVERY-BODY.     Questions Adina is asked:   2:07 You are a runner, a cyclist, and a yoga instructor.  How do those three activities complement each other?  How did you get started?   3:09 How does yoga balance out running and cycling? What kind of yoga are we talking about?   3:32 Walk me through restorative yoga. If I show up at your class, what are we doing if I’m a total newbie?   4:48 You've been quoted as saying yoga is for every BODY. What do you mean by that?    5:47 How did you get started in yoga?   6:15 One thing I have heard people say is that you don’t want to be too flexible as a runner because you want those tight springs so that you can run fast. So some of the athletes that I’ve coached have been sort of hesitant to get super flexible. What do you think about that?   7:07 How have you changed your practice with the whole pandemic?   7:59 What do you use yoga sandbags for? Can you go into detail about that?   8:40 What are some of the best yoga moves for runners?   9:48 With pigeon pose, a lot of runners are really tight in their hips. I know that you can do a couple of variations on pigeon pose that can kind of hit you in different spots. Can you talk a little bit about that? Your hips, or sometimes it hits you more in the hamstrings. Can you talk about some variations for the hips?   10:56 You touched a little bit at the beginning talking about mindfulness. Can you talk about the benefits of mindfulness with yoga and how it relates to running, and how it’s different than the mindfulness you might experience on a good run?   12:02 Can you talk a little bit about breathing? I know breathing is really important in yoga, and obviously it’s important in running too. Can you talk a little bit about what we’re supposed to be doing when we’re breathing?   13:16 Are there any other breathing techniques that we can use when we’re not practicing yoga or when we’re not running? Just anything else besides the deep breaths? I know several yoga types have different kinds of, you know, quick breaths in and then quick breaths out, and I’m not super familiar with it, so I was wondering if you could talk a little bit more about that?   14:49 Another thing kind of related to mindfulness is the idea of being present. If I think about running or if I’m in a race or something like that and if I let my head get too far ahead of worrying about, “This hurts. I should slow down,” or “I should stop. I should quit,” your brain goes a mile a minute and a lot of people who practice yoga have a better time with staying present. So how do you teach your students to stay present and what’s a good practice for someone who’s new to this?   16:07 Do you have specific thoughts about how to build your confidence? Because I know sometimes if you’re on a race for example, you might not have so much confidence that you’re going to get to the finish line in the time that you want, or whatever your goal is. Do you have a confidence practice?   17:03 You started running a little bit later in life. Can you talk about your running journey and how that all started? I think it’s an inspiring story.   18:31 How did you get started; what was that first day and first month like? 19:44 Where does yoga fit into your running journey?   20:56 I find the mindfulness stuff the hardest part of it, not so much the physical stuff. Do you have any tips for that?   22:30 I often think if we thought of running more like yoga, that we’re just practicing every day, I think we’d be a lot less hard on ourselves.   23:40 I love that you look to gratitude. Gratitude certainly helps us put things in a little bit more perspective, don’t you think?   23:55 Are gratitude and having a grateful heart things that you talk about in your yoga classes too?   24:52 Do you think doing yoga is efficient enough for a runner’s strength training or do people still need to lift some weights too?   25:45 I would love to hear some success stories about some of the people that you've inspired to get moving through running and yoga.  Do you have any of those for us to hear? Questions I ask everyone:   28:03 If you could go back and talk to yourself when you first started running, what advice would you give yourself?   28:22 What is the greatest gift that running has given you?   28:37 Where can listeners connect with you?   Quotes by Adina:   “You make yourself available, you learn those poses, and you can do it.”   “Mindfulness in my view is a nice little mental health tool to carry with you.”   “Breath is the foundation of yoga.”   “I know that it is all about me when I’m on that pavement so I can’t compare myself to the next person or next person.”   “Rejoice in the fact that you are able to move.” Take a Listen on Your Next Run     Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast:    Yoga Sandbags Fleet Feet Black Girls Run Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net   Follow Adina on: Facebook Instagram We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!  

In today's podcast, Coach Hayley shares top tips for running safely in hot weather and making the heat work for you. Tune in now!

What are tempo and threshold runs? What are the three different zones of threshold runs? How to know whether you are running your tempo at the right pace or not? Find out in today's podcast from Coach Claire.

Coach Michael talks about the biggest lessons that 2020 has taught us so far from the running perspective. Listen now!

What are surges in running? How to do it? What are the ways to incorporate surges into your training? Coach Ruairi and Coach Dylan explain in today's podcast.