Run to the Top Podcast | The Ultimate Guide to Running

How to breathe easier while running? Should you breathe through your nose or mouth when running? Why chest breathing is bad for you? How to strengthen your breathing muscles? Find out in today's audio blog episode.

In this podcast, Coach Michael gives details about what kind of strength training sessions are covered each day of the week that goes live on our Youtube channel and shares more information about this Sunday's virtual race. Tune in now!

What is a fartlek workout? Why and how to do it? What are some practical ways to apply fartlek into your training? Find out in today's podcast from Coaches Ruairi and Dylan.

You probably know her best as the zany next-door neighbor on Netflix's hit show Fuller House and if you don't know her, your kids probably do. We’re excited to  have Andrea on the show, not to talk about her acting or to ask her about Hollywood, but because Andrea is a runner and the sport has completely changed her life for the better.  In her new book, Full Circle, Andrea is refreshingly honest and open about her struggles with anxiety and depression and how running helped her through some incredibly difficult times in her life. Like me, and so many of you listening, Andrea did not start running as a kid, but found it later in life.  Running helped her become strong and confident and realize that she could do hard things. The simple act of going for a run, whether alone or with a friend or group, brought her much needed peace and a sense that everything is going to be okay. As many of us are challenged with adjusting to our current situation, running can provide us with a healthy mechanism for better managing stress and anxiety. And if you’re new to running, as you’ll hear Andrea explain, don’t worry about how fast or how far you’re running. It’s OK to simply be OK. We’re here for you, no matter what. Questions Andrea is asked:   2:02 Are you getting any runs in during quarantine? 3:40 Does your Instagram bio rank your characteristics in order of importance? 5:12 What did running give you that you needed at the time you started running? 9:10 Where does running fit into overall good mental health? 14:22 What is so special about the bond that is formed running with someone else? 18:22 What do you like and not like about racing? 20:47 What advice do you have for beginner runners just off the couch? 22:25 What did you learn most about yourself when you ran your first marathon? 27:34 Why do wish there was an ‘It’s OK to be average’ movement? 30:19 What advice would you give yourself back when you started running? 30:57 What is the best gift running has given you? 32:08 How can people connect with you? Quotes by Andrea:   “I found so much catharsis through running. And I didn’t expect that; I expected to suffer through the training runs, do (the race), cross the finish line and then be done and never run again. But, something happened out there on that course and I was just transformed.”   “Running made me feel like I could do hard things and that became a huge metaphor in my life. I could physically do hard things and I could do mentally and emotionally hard things, too.”   “That’s how I learned to run: I would just run until it hurt and then I walked until I felt better. And then I would run again.”   “Why as a running culture do we only celebrate the fast paces and not the slow paces? The slow runners are still Runners and they’re still out there challenging themselves and they’re still growing. It doesn’t matter if you’re running 12:00 miles or 9:00 miles or 7:00 miles. It doesn’t matter; you’re still growing and challenging yourself.”   “Pain is temporary, but Pride lasts forever.” Take a Listen on Your Next Run   Leave a space for libsyn link   Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast:  Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page Book: Full Circle by Andrea Barber Series: Fuller House Follow Andrea on:   Instagram Twitter 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!

How to train and what to eat to maintain a healthy immune system? Why the quality and quantity of your diet is very important now? What nutrients can supercharge your immunity? Coach Hayley explains in today's podcast episode.

What causes black toenails, cramps and pain on the top your foot? How to treat and prevent them? Coach Claire explains in this week's audio blog episode. Listen now!

In this week's episode, Coach Michael gives details about the  weekday live at-home fitness challenge video sessions on our YouTube channel. Tune in now!

How to build a strong foundation for running? What things you need to focus on during your base training period? Coaches Dylan and Ruairi discuss in this week's Up-Tempo Talks episode.

Pain is a universal occurrence and is considered one of the most important factors impacting runners. How can we avoid pain in the first place? And if we are unable to avoid pain, how can we manage it to continue training safely? Dr. Boleslav Kosharskyy is board-certified in Anesthesiology, Interventional Pain Medicine and Palliative Care. He is Associate Medical Director of Pain Medicine and Director of Anesthesia for Joint Replacement Center at Montefiore Medical Center, Albert Einstein Medical College. Dr. Kosharskyy employs multimodal therapeutic modalities to treat musculoskeletal pain of the back, neck, and joints, neuropathic disorders, and cancer pain. In this episode, we learn about pain avoidance and management techniques as well as how Dr. Kosharskyy treats his patients in his practice. He dispels some common myths and provides clarity on using common and alternative medicines for treatment. Dr. Kosharskyy specializes in minimally invasive therapies such as: Spinal Cord and DRG Stimulation, Kypho- and Vertebroplasty, Percutaneous Discectomy and MILD Procedure (Minimally Invasive Lumbar Decompression) for Spinal Stenosis as well as an alternative medical marijuana treatments. He is involved in several clinical trials as well as basic science research on neuroprotective properties of enolate forming compounds. He completed his fellowship in Interventional Pain Medicine at Upstate University Hospital, Syracuse, NY in 2005. He completed his Anesthesia residency at Boston University Medical Center, Boston, MA in 2004. He earned his Medical Degree in 1997 from Free University of Berlin Medical School, Berlin, Germany. He is an active member of the American Society of Anesthesiology (ASA), American Society of Regional Anesthesia and Pain Medicine (ASRA), and the New York State Society of Anesthesiologists (NYSSA).   Questions Dr. Kosharskyy is asked:   2:16 When is it safe to run through pain? 2:49 When should you definitely not run through pain? 3:53 What about ‘Phantom Pain’? 5:04 What is your opinion on NSAID’s? 6:01 does acetaminophen work differently than ibuprofen? 6:30 Can each of these exacerbate certain conditions? 7:20 What are some pain relief alternatives can people use for day-to-day pain? 8:40 Is running bad for your knees? 10:49 How can runners prevent knee injuries? 12:24 Should runners who are very heavy do more low-impact activities? 13:35 What is your opinion on KT Tape for knees? 16:07 Platelet Rich Plasma--what is it and how can it help runners? 20:20 Are there any side-effects or people who should avoid PRP injections? 22:24 Is it a last resort treatment for injuries? 23:15 Why is it important to keep the thoracic spine flexible and the lumbar region stable? 26:05 Your clinic also is a leader in medical marijuana therapy for pain management.  Can you explain how this can apply to runners? 27:42 Would you recommend topical CBD for local pain? 28:26 What advice would you give yourself back when you started running? 29:16 What is the best gift running has given you? 30:44 How can people connect with you? Quotes by Dr. Kosharskyy:   “I avoid the term ‘in your head’ because I think it’s very diminishing and insulting. I think everything is in our heads, it’s true, but we always have to listen to the concerns, especially as physicians.”   “Everything is connected in your body.”   “Running is good for you if you do it recreationally; meaning if you do it 3-4 times a week and you don’t obsess over it, it’s actually good for your knees and prevents arthritis.”   “I would not use PRP injections as prophylaxis for anything because there is very little data to support the prophylactic use.”   “Biomechanics are very important when you run. If anything has shifted, it’s going to create a chain reaction. If you don’t have a flexible spine in the thoracic area, it will create an enormous increase and pressure on the unilateral joints. So instead of evenly redistributing the pressure on both knees, one knee will get a lot more of it and is more likely to get injured over time.” Take a Listen on Your Next Run   Leave a space for libsyn link   Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast:  Run To The Top Winners Circle Facebook Community RunnersConnect Facebook page Pain Management NYC's website 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!  

What are the positives of having a period of time without racing? Why now is the right time for you to focus on the often neglected elements of your training cycle? Coach Hayley explains in this episode.