Run to the Top Podcast | The Ultimate Guide to Running

We’ve all been there. We have a big race coming up and we want to give our all to training (which includes more than just the running, like sleep and nutrition too). But, we also have obligations as parents, spouses and at work is the ultimate struggle for most runners. So, how do you do it? In today’s podcast episode, Coach Claire gives you some helpful tips, including… How to know if it’s worth prioritizing your training with a demanding life,  How to work with your partner so both your needs are met, And how to fit in your training after you have kids. This is a topic that’s been repeatedly requested by many of you, so we know how important it is and would love to hear your feedback. 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%

Most recurring running injuries are caused by some kind of muscle imbalance or weakness. The imbalance or weakness in one part of your body causes another part to compensate by doing more work, usually resulting in some type of overuse injury. Strength training is the best way to fix this…but not just any type of strength training. Specifically, you’ll want to focus on what’s called unilateral training.  On this episode of the Run to the Top Podcast, I’m going to explore: What unilateral training is Why unilateral strength training is so important for runners,  Which exercises benefit runners the most, and (this is important) When not to use unilateral movements, because as good as they are, they do have limitations. If you’re constantly suffering from recurring injuries, this is a must-listen 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: 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!

For many runners, qualifying for Boston is a dream. So how, exactly, do you do it? What does it take and how long does it take to get faster in the marathon so you can achieve your dream goal? In this episode, we discuss… How to determine if you have the innate ability. What does it take and how long does it take to get faster in the marathon How much can we expect to improve from your first marathon in a quest to BQ Our best tips to finally qualifying. Whether you are dreaming of running it one day or if you run it every year, you’ll learn some tips and tricks to get you to Hopkinton all the way to the finish on Boylston. 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).

Believe it or not, walking can make you a better runner, even if you’re experienced.  From increasing your aerobic capacity to allowing you to run farther and recover faster, walking can be a tool you add to your training tool-belt. In this episode, you’ll learn… The science behind why walking works The benefits walking can add to your training How to implement, even if you’re experienced, for the best results. 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.

We know that nutrition plays a critical role in our recovery and running performance, both in training and while racing. Yet, it’s often difficult for runners to balance the needs of their running with the desire to eat healthier overall and keep the weight off. The difficulty is compounded when we realize that no one diet or nutrition plan is right for everyone. That’s why we’ve brought nutrition expert Brian St. Pierre onto the show to discuss… The problems with calorie counting and how to do it better. Why under fueling is a major issue with most runners The science of fueling for your workouts Balancing performance nutrition with healthy eating And much, much more.  For those that don’t know, Brian St Pierre is a registered dietitian and has a master’s degree in food science and human nutrition.  He’s also a certified Sports Nutritionist and serves on the Men’s Health Board of Advisors.   He works with Olympians as well as pro athletes from the US Open, the NBA and the NFL.  He’s been featured in too many publications to even list, including US News & World Report, Men’s Health, Men’s Fitness, BuzzFeed, and more. You’ll love this conversation, not just for the specifics on how to better fuel, but Brian’s open-mind when it comes to finding the right nutrition plan for you.

Perhaps the most common mistake runners make when writing their own training plans is trying to change or add in too many variables at once. This leads to overtraining and not being able to identify what is (and isn’t) working. When it comes to writing your training schedule or adjusting your plan to take your training to the next level, there are 3 main variables to take into account: frequency, duration, and intensity. In this episode we’ll discuss… What frequency, duration, and intensity mean and why they are important Show you ways you can alter each to positively impact your training Why trying to change more than one at a time is often a recipe for disaster And how to combine all 3 variables to take your next training block to the next level. This is a must listen if you’ve plateaued in your progress or keep hitting injury or overtraining ruts when training for 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: 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!

When your race fueling and prep calls for sugary drinks and gels, how do you balance optimal nutrition for your running performance with what’s best for your optimal health? To get answers, we turned to Dr Krista Scott-Dixon, the curriculum designer at Precision Nutrition, one of the top nutrition certification and coaching programs in the world. In this episode, we discuss… Eating for top performance vs optimal health. The tricky subjects of weight loss and metabolism change.   Why nutrition is more complicated than just calories in and calories out And how we can have a more holistic approach to fueling our bodies. Krista’s more holistic approach to nutrition is so refreshing and I think we all can take a step back and think about what is best for our goals right now, and for the long term to be sure that we are runners for a long, long, life. Connect, Comment, Community Find KSD at: IG and Twitter: @stumptuous FB: https://www.facebook.com/krista.scottdixon.pn https://www.facebook.com/whymewanteat/ https://www.facebook.com/stumptuous/ Why Me Want Eat on Amazon.com -- https://www.amazon.com/Why-Me-Want-Eat-ckedupitude/dp/1544812299/   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).

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!