Run to the Top Podcast | The Ultimate Guide to Running

Running podcast to motivate & help runners of every level run their best. Sinead Haughey interviews running influencers, scientists, psychologists, nutritionists, & everyday runners with inspiring stories.

Beet juice has become all the rage in the running world over the last few years, and for that we can thank Dr. Andrew Jones (aka @AndyBeetroot on Twitter).   With the help of his team at the University of Exeter, Andrew discovered beetroot’s natural performance enhancing benefits back in 2014 and continues exploring new ways for runners to fully capitalize on them. These benefits include a reduction in the cost of oxygen during exercise (and therefore perceived effort) as well as a boost in cognitive function, which, let’s face it, we could all use when the going gets tough at the end of a race.   And Andrew’s scientific pursuits don’t stop there. While he’s known more recently for his work with beetroot, Andrew is also the associate dean of Research and Knowledge Transfer, a professor of applied physiology, the Head of Sport and Health Sciences, and the leader of the Bioenergetics and Human Performance Research Group at the University of Exeter.   When he’s not studying beetroot’s ergogenic effects, he’s one of sport’s leading physiologists. Specializing in VO2 kinetics, he works with a variety of elite athletes and was the longtime physiologist to both Jo Pavey, who just 3 years ago became the oldest European female 10K champion at the age of 40, as well as Paula Radcliffe, who holds the world record in the marathon.   Let’s just say Andrew knows his stuff, and between all his groundbreaking research and expertise there’s a good chance you’ll have a hankering for some beets by the end of this interview.   Here are some of the topics we’ll discuss today:   Andrew’s work as a leading physiologist The importance of VO2 max to performance The research on beetroot to date and what’s next Beetroot’s performance benefits How to integrate beetroot in your diet for the best results   Questions Andrew is asked: 3:31 Andrew’s background 5:53 Working with endurance athletes in your role as a physiologist 8:10 How important do you think VO2 Max is to athletic performance? 9:18 What studies are you currently working on? 10:53 How did you originally become interested in beetroot? 14:54 In your study, how long did it take for subjects to start seeing results from beetroot? 16:26 Would endurance athletes get the same benefits from beetroot as shorter, high-intensity athletes? 19:44 How much of your research has focused on the benefits of beetroot for recreational athletes vs. elite athletes? 22:03 When you studied lesser experienced runners, did you see any changes in their VO2 Max numbers? 24:37 Would this also speed up recovery rates? 26:42 Are there any other food sources that contain a high concentration of nitrate? 28:50  Are micro nutrients more easily absorbed via liquid form? 29:33 How do our bodies process nitrate? 32:41 Is there an effective beet product that is mobile-friendly? 36:17 How can people integrate beetroot into their diets and training programs for best results? 38:11 Why would you recommend 3-4 weeks on followed by a break from taking it? 38:54 Would consuming beetroot midway through a long run provide any benefits? 41:54 Are there any GI issues or side effects to be aware of? 43:40 How much headroom do you think there is for beetroot research as an ergogenic aid? 49:42 The Final Kick Round Quotes by GUEST: “One of my specialities is VO2 kinetics: so when the gun fires at the beginning of a race, how quickly we can switch on our aerobic energy system to meet the energy demand by utilizing the oxygen that we breath in.”   “I’m very interested in the impact of the work that we do in the lab on actually changing practicing athletes and helping them improve their performance….So my PHD was really all about what’s the best approach we can use in the lab to measure the things in runners we know are important to their success and then relating that to the training that they do.”   “If you can understand the basis of fatigue, then that can help you understand performance more generally, and obviously that has applications in the elderly, the general public, and people with various diseases as well.”   “A chance encounter with a paper that surprised me in a journal led me to investigate the same topic further, and we’ve continued in that vein for probably the last eight years or so because the results were so - you know, it was one of those “eureka moments” that you get so rarely in science.”   “It looks as if in the condition where the participants took the nitrate top up halfway through, they were able to slightly spare the muscle glycogen concentration, which over the course of a marathon would be a beneficial thing to happen.” Take a Listen on Your Next Run   Leave a space for libsyn link   Want more awesome interviews and advice? Subscribe to our iTunes channel   Click to tweet- leave space Mentioned in this podcast: Andrew Jones’ beetroot study Beet It (supplement product) Break 2 Project Book: This Mum Runs by Jo Pavey Book: 2 Hours by Ed Caesar 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. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth

Why Your Best Accomplishment Should Be Your Next One - Director of the Boston Marathon Dave McGillivray   Race director, philanthropist, motivational speaker, accomplished athlete - Dave McGillivray is a professional with a purpose. From his extraordinary run across the U.S. to benefit the Jimmy Fund and Dana-Farber Cancer Institute in 1978 to serving as technical director then race director of the BAA Boston Marathon since the 1980s, McGillivray has helped organize more than 900 mass participatory events since founding DMSE, Inc. in 1981, while raising millions for worthy causes close to his heart. In this episode, Dave shares with us his perspective on how running and races have changed over the years, as well as describing his own accomplishments and outlook. The Boston Marathon is arguably one of the most iconic races and one whose meaning has grown even more since the tragedy in 2013. I know that many of you are in the final stages of preparing for this event and I think this inside view may get you even more psyched up. If that’s possible. Here are some of the topics we’ll discuss today:   Dave’s personal running accomplishments Dave’s drive for, and various types of, philanthropy His perspective on past and future accomplishments What’s actually involved in putting together a major racing event How Dave has maintained his high fitness level. Questions Dave is asked: 5:39 What is your running background? 7:22 What was your initial spark to start running? 10:34 What is the story behind your starting the first sanctioned running club inside a maximum security prison? 13:56 How was your experience with your 24-hour swim? 17:10 How do you feel running has evolved since the 1970’s? 20:40 Would you agree that there are many more recreational runners now than in the ‘70’s? 22:06 Do you feel that all races should have a qualifying standard like the Boston Marathon? 23:45 What does it mean to be a race director? 27:10 How has your approach to organizing the marathon changed since 2013? 28:39 How has the atmosphere of the race changed since then? 29:52 Besides security increases, what are some of the other challenges you have to address as a race director? 32:14 What is the best part about your job? 33:47 How do you will yourself to run the course every year after the marathon is over? 36:10 How have you managed to remain fit? 37:42 Have you had to alter your training at all or just other areas of your life? 41:16 The Final Kick Round Quotes by Dave: “I just knew as I was running across America, going through 120 degrees in the desert, or running over the Rocky Mountains or running 50-60 miles a day, even though that might have been somewhat painful, it paled in comparison to what these kids were going through.”   “Kids ask me all the time: ‘What’s your best accomplishment?’ and I invariably say to them, ‘My best accomplishment is my next one.’”   “I help raise the level of self-esteem and self-confidence of tens of thousands of people in America”   “The toughest part about running a race is signing the application.”   “I have a button in my office that says: ‘My job’s secure; no one else wants it’.”   “The runners and race management have had to learn a whole new system. And sometimes people have a tough time with change, but eventually, after a year or two, it’s not change anymore; it’s become the norm.”   “I think the spirit from all the people who realize that good will always overcome evil has certainly been infectious for everybody.”   “I’d rather not put out fires; I’d rather prevent them.” Take a Listen on Your Next Run   Want more awesome interviews and advice? Subscribe to our iTunes channel   Mentioned in this podcast: Book: The Haywire Heart; Velopress.com The Boston Marathon Book: The Last Pick Dave McGillivray Sports Enterprises (DMSE, Inc.) New Balance Falmouth Road Race Beach to Beacon 10K The Jimmy Fund Dana Farber Cancer Institute   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. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth

  The Haywire Heart with Dr. John Mandrola, Lennard Zinn, and Chris Case It’s been said that if a little does a good job, then a lot is even better and too much is probably just right. However, evidence indicates that too much exercise, like that experienced by years of endurance sports, can lead to what is known as “athlete’s heart” - a host of conditions easy for physicians to misdiagnose. In this episode, we are joined by Dr. John Mandrola, Lennard Zinn, and Chris Case, the co-authors of The Haywire Heart. Their book details numerous case studies, including that of co-author Lennard Zinn and the event that nearly killed him. Today, Lennard shares the story of his initial cardiac episode, diagnosis, and his new perspective on fitness as he still participates in endurance sports. Dr. John Mandrola is a cardiac electrophysiologist and an active cyclist who had atrial fibrillation. He works in a private cardiology practice where he specializes in heart rhythm disorders. He is Chief Cardiology Correspondent for Medscape, the leading online resource for physicians and healthcare professionals seeking medical news and expert perspectives. He is a also a regular columnist for theHeart.org and VeloNews magazine. This interview is informative, cautionary, and, at the same time, inspirational. Don’t forget: RunnersConnect members with training plans and / or Masters Subscriptions can get The Haywire Heart for 20% off by logging onto the RunnersConnect Dashboard > Resources > Member Perks. Here are some of the topics we’ll discuss today: What is, and what causes, “athlete’s heart” Various risk factors What can life be like after a cardiac diagnosis How to recognize symptoms How to work with your physician Types of treatment available Questions Guests are asked: 3:46 Was part of your intention with The Haywire Heart to dispel the myth that ‘more is better”? 5:10 What is “athlete’s heart” 7:17 What is the most common heart condition caused by overtraining? 8:53 Lennard, what is your background as a cyclist and what led up to your diagnosis? 14:15 What are some of the symptoms you experience now? 15:16 What do you do when you experience your arrhythmia during exercise? 16:40 Dr. Mandrola, what is the risk of this for endurance athletes? 18:03 Is someone more at risk if they started running at a younger age vs. started later in life? 19:27 What were some of the difficulties in studying this? 21:44 Are there any other factors that might have influenced why there are fewer women with arrhythmias? 23:37 Is there a correlation between women being shorter than men that may reduce the risk in women? 24:05 For how long has this been studied? 24:43 Lennard, do you still cycle competitively? 30:39 How does living at higher elevation affect this condition? 32:21 How long have you been living in Boulder? 35:24 Were there any significant patterns that tied the case studies in the book together? 39:13 What types of treatments are available for arrhythmia? 41:42 Lennard, what type of business do you run in Boulder? 42:30 Were you trying to create an optimistic tone with your book? 43:57 Dr. Mandrola, are there any ways to reduce risk of “athlete’s heart”? 46:28 What would you recommend someone do if they experience symptoms? 50:30 The Final Kick Round Quotes by Guests: “The heart is a muscle, just like the bicep; if you do curls and weight lifting, like endurance exercise, your heart’s going to adapt. And endurance training causes lots of different changes to the heart.”   “I was about 15 minutes into this half-hour climb and I looked down and saw that my heart rate was now 220 (bpm) and it just stayed there; I just kept riding. And I felt fine. But after seven minutes of continuing that way and it never came down, then it seemed like that’s not the greatest thing to do to keep going.”   “I think in the coming years and decades, we’re going to learn more about women athletes and heart disease because more and more women are doing endurance athletics.”   “People seemed to follow a similar pattern in that initially they would essentially be in denial, and then there was the realization that this was something serious and there was the contemplation of how this is going to change my life / is this going to ruin my life / how will I ever be able to do what I love, and then, of course… hopefully, they will continue down the path that Lennard took and realize that this doesn’t mean that they have to never do what they love to do.”   “Pay attention to symptoms. Don’t ignore excessive trouble breathing or a racing heart that seems out of proportion to the effort.” “Always leave enough energy for the post-race party.”   Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Book: The Haywire Heart; Velopress.com Book: Born To Run Book: The Sports Gene Book: Slaying The Badger Moots Bikes 8 Things You Need To Know About Electronic Shifting   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. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth Use coupon code TINA for 10% off at Saucony.com

Fare Thee Well, Tina Muir - Welcome, Sinead Haughey This is a bittersweet episode, to be sure, for today we bid the fondest of farewells to our host for the last 2 years, Tina Muir, and introduce the new host for Run To The Top, Sinead Haughey. Most recently, Sinead was the Director of Premium for RunnersConnect having been a 2-time NCAA Championship qualifier in the 10K at Furman University. Sinead shares her background with us, which includes running professionally for Zap Fitness and Reebok. As the torch is passed from Tina to Sinead, Tina gives us a preview of her new venture: Running For Real. Every runner goes through a mentally rough stretch with running at some point, but very few are willing to share their challenges openly. With Running For Real, Tina is creating a safe environment for runners so they don’t have to suffer in silence with their struggles - whether it’s frustration with training, race results, or injury. While we are all going to miss Tina and her contributions here, we wish her nothing but the absolute best as she blazes this new trail. And we are equally excited to welcome Sinead as the new host and voice of Run To The Top. Here are some of the topics we’ll discuss today: Getting to know new host Sinead Haughey An inside look at Zap Fitness RunnersConnect premium content and various ways to access it Tina’s new focus: Running For Real Why Tina is so passionate about the mental side of running that no one else is talking about Questions Sinead is asked: 3:10  What was your collegiate and post-collegiate running experience? 4:33 What is an elite runner’s typical day at Zap Fitness like? 6:10 Why did you choose to run at Zap? 8:33 How does having a dedicated chef at Zap work? 9:33 What were some of the things you didn’t like about your post-collegiate experiences? 11:45 Before taking over the role as new host for Run To The Top, what were you doing for RunnersConnect? 14:25 How does the RunnersConnect Premium Content work? How can people get access to the Coach Chat? 16:21 The passing of the baton... Questions Tina is asked 18:20 What are your post-RunnersConnect plans? 23:55 Do you find middle-aged runners more open about their running struggles than younger runners? 27:58 Will you be offering anything beyond your new podcast? 31:23 What’s one tactic people can use to remain mentally tough during a race? 36:17 How often did you use your ‘Mental Bottles’? 39:35 The Final Kick Rounds (double feature) Quotes by Tina and Sinead: “Something that I’m going to have to accept as a post-collegiate runner is that I’m not trying to score points for anybody anymore.” (Sinead) “I think there’s definitely a pressure when you are younger to give off this vibe of being superhuman and never admitting that you need help. I think the elite world is even worse.” (Tina) “Especially for new runners something they might find kind of intimidating coming into the sport is that there are just so many bad days, but once you get a good day it makes it all worth it.” (Sinead) “I want to make sure that I do this right and I want to make it so that it can actually change people’s running lives forever rather than just be something they learn and then two races later they forget it and need something else.” (Tina) “I love helping people with the mental side of things because that is something that is just so often neglected and it makes SUCH a big difference.” (Tina) “You could be the fittest you’ve ever been in your life and you could still run the worst race of your life because your mental side could really break you apart.”   Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast:  Zap Fitness Evie Serventi on Run To The Top Scott Fauble’s blog Good Gut - Prebiotic #running4real hashtag on Twitter Images about #Running4Real tag on instagram Deliciously Stella (@deliciouslystella) • Instagram Tina's blog Follow Tina on Instagram Running For Real Facebook page tina@tinamuir.com   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. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth Use coupon code TINA for 10% off at Saucony.com          

Wait... What??  That’s correct. 1972 Olympian, Jeff Galloway, who was self-coached and absorbed as much as he could from other runners has proven that to go fast, you should go slow. Hundreds of thousands of runners have trained with his method and the results he shares in this episode are nothing short of amazing. Since starting his retail store, Phidippides, in Atlanta, Georgia in 1975, Jeff has listened to runners who were looking for better and better training strategies. He has developed training methods, retreats at multiple locations around the globe, written several books, trained runners directly and remotely, written for Runner's World, partnered with Disney… well, you get the idea. We are so very lucky to have Jeff join us to tell us about his personal experiences with running and how his unique training philosophy has helped runners at all levels achieve great results while avoiding injury. This is likely to be one of those episodes that you listen to over and over because there is just so much good information. Be sure to check out the links below for even more tools and resources! Here are some of the topics we’ll discuss today: Jeff’s personal experiences running in college and his Olympic trials. Jeff counterintuitive training methods including full distance training and Run Walk Run. The benefits of group training. How The Magic Mile accurately predicts a runner’s future race times. How to leverage our human brain to keep our ‘Monkey Brain’ under control. Questions Jeff is asked: 2:50 What are some of your favorite moments as a runner? 11:55 Do you think professional / elite runners today would give up a spot in a race to help a teammate advance? 13:30 How was it having a group working together in the early 1970’s? 15:06 What’s your theory on why there aren't more big groups of people who want to train together? 17:12 Should recreational runners train in groups? 19:26 How can people get involved in your training groups? 22:20 You have runners do a 26 - 29 mile run 3 weeks before their marathon at a slower pace for 6-7 hours? 24:38 So the only you’re adding on race day is running faster? 24:55 What exactly is the Magic Mile? 26:29 How do runners get their individual Magic Mile times? 26:59 Is it just running that mile as fast as you can? 27:51 What is the Run Walk Run method? 31:14 What would you like to say to runners who have a social stigma against walking? 33:51 Does the amount of walking differ for each person? 35:24 What is the ‘Monkey Brain’? 38:13 How long should the walk-breaks be? 40:00 How does it feel to have a training method named after you? 42:29 How does it feel to have a whole event series named after you? 45:07 What is involved in your retreats? 48:02 Do you have a favorite race you recommend all runners do at least once? 53:54 The Final Kick Round Quotes by Jeff: Even on the days when I was physically destroyed, which was most of the days during the first month, I felt better in my head and in my spirit than I had ever felt in my life. I helped my father get into running when he was 52. I never heard any of my Florida Track Club teammates brag unless they were being funny about something. There is no doubt that when you have a stable of good runners you can get some really good workouts if the coach is monitoring the effort level and making sure the athletes aren’t running over their heads in workouts. The reason our Group Retreats have expanded is because there is so much interest in getting individual help with running and learning hands-on: ‘How do you do these drills’, ‘What is my form like’, ‘Am I doing something wrong?’. We found that people tend to hit the wall within about a mile of the that they ran on long runs within the last 3 weeks. And so, by going the (full race) distance, not only do people feel strong and have more belief that they CAN do it, but they actually run FASTER. (The Run Walk Run) is a method that conserves resources that reduces injuries down to practically NOTHING and allows runners to run faster in long distances. You are the captain of your ship. You are the one who determines how you’re going to run.

Mary Wittenberg & Virgin Sport - Social Movement  As CEO of the New York Road Runners from 2005 to 2015, and having been involved with them since 1998, Mary Wittenberg helped the NY Marathon grow to include 400,000 participants, including 120,000 school children across multiple events and helped found the World Marathon Majors which connected the marathons in Boston, Berlin, London, Chicago and New York.  Since stepping down from NYRR, Mary is now Global CEO of Virgin Sport and together with Richard Branson, she is re-inventing group athleticism to encourage as many people as possible to experience social running.  Virgin Sport has four weekend multi-events on the calendar with more to follow. And you know if Richard Branson is involved, these fitness festivals will truly be special. In this episode Mary tells us about the philosophy behind Virgin Sport and how they are engaging athletes of all levels. She also goes into detail about the events currently on the calendar as well as what the future of Virgin Sport looks like.  She shares her experiences of running, both as an athlete and as a race organizer and group leader. Her passion for running and fitness shine through in this conversation.  She is an inspiration and we are all very lucky to have her join us on Run To The Top. Here are some of the topics we’ll discuss today: How Mary’s rowing team led to her becoming a runner What Mary did as CEO of NYRR and how the youth program grew under her leadership What it was like to run the NYM after being the CEO. Why she believes running is for just about everyone, especially kids The current and future vision of Virgin Sport Questions Mary is asked: 3:14 What is your background as a runner? 4:40 How much has competitive running changed since you were a more serious athlete? 6:13 Had it been an available option would you have continued post-collegiate running? 6:57 Do you still run now? 8:22 What was it like to run the New York Marathon after having been the director for so long? 11:53 What did being the CEO of New York Road Runners entail? 15:33 Why did you feel it was so important to build it at a youth level vs. focusing on adults? 17:20 Of the 50+ NYRR events, which is your favorite? 18:10 What about being the first female marathon race director? 19:29 Why do you think it’s important to have other events outside of traditional marathons for people to choose from and do you think other cities will adopt these, too 21:31 What about your current job as CEO of Virgin Sport? 23:33 What can you tell us about these initial four festivals you have scheduled? 26:08 Can people pick and choose which events they want to do, can they do all of them? 27:18 How do potential future events look for Virgin Sport beyond these first four cities? 28:43 How could someone get involved in these events? 30:03 What is it about running that makes you want to share it with as many people as possible? 31:56 Where you would like Virgin Sport to be in 10 years? 33:07 What can more recreational runners do in their own world to inspire others? 34:57 What do you think about Park Run? 38:09 The Final Kick Round Quotes by Mary:  I think there’s many more opportunities today for young runners and athletes in other sports that switch to running to find a post-collegiate running group and run pretty seriously. You realize as time goes on that there are still roadblocks to women in leadership. If you fit running and some high intensity running into your life, it may be the best way for you to get healthy and fit. It’s not just about the marathon. I have always had this burning desire to take the model of community based running and fitness on the road. We’re in the experience business. Our Proposition is based on bringing people together. For us, the challenger in the industry is not other people putting on events, because from a mission of purpose that’s awesome they’re doing that. Our challenge is the things that stop people; the comfortable bed, the super-busy workday. Just by getting out the door every day, you inspire people. When people see people running, other people realize: ‘Oh. maybe I can do that, too.’   Mentioned in this podcast:  Virgin Sport Homepage NY Road Runners The New York City Marathon Park Run Book: A Race Like No Other; Liz Robbins Book: Once a Runner; John L. Parker, Jr. Book: Running With the Buffaloes; Chris Lear FloTrack Runner's World Ask Lauren Fleshman Garmin watches and wearables Strava Homepage Runkeeper Homepage   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. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth Use coupon code TINA for 10% off at Saucony.com

Collegiate, post-collegiate & non-collegiate running with Michael Hammond Michael Hammond is a graduate of Virginia Tech where he competed in cross country and track, earning two ACC titles and four NCAA All-American honors. His individual efforts led his team to four ACC team championships: one in cross country, two in indoor track, and one in outdoor track. So, how could a runner with such an impressive collegiate resume struggle with running after college? On this episode, Michael shares his experiences of running in, and after, college. He speaks openly and honestly about his challenges and his observations from working with both competitive and non-competitive runners. He relates how he has gained a massive amount of respect for runners who are not just trying to hit their personal goals, whatever they may be, but to do it while juggling everyday, real-world responsibilities of life, work and / or families. In his role as Director of Coaching for RunnersConnect, Michael has gotten to know every member, their motivations and exactly what support they need to get from the coaches as well as from each other. And as you’ll hear, this community-based, member-to-member support is one of the benefits members appreciate the most. Here are some of the topics we’ll discuss today: Michael’s collegiate / post-collegiate running experiences How and why Michael took a self-imposed hiatus from running How similar recreational and collegiate runners are Michael’s role with RunnersConnect How RunnersConnect coaches help different types of runners How RunnersConnect members support each other to reach their personal goals Questions Michael is asked: 3:59 What is your background with running? 8:36 Now that you are on a ‘long hiatus’ from running, what have you filled that gap with? 10:30 What is it about collegiate running that is so intense? 15:04 Did your injury make it easier for you to transition out of competitive running? 18:16 Looking back, what advice would you give for someone either in a collegiate program or post-collegiate who is questioning their passion for running? 21:04 What did it feel like to break 4:00 in the mile? 25:05 What differences do you see between how collegiate runners and recreational runners approach running? 28:41 What appreciation have you gained for recreational runners who aren’t necessarily competing, but are just trying to better themselves? 33:09 What does your job as Director of Coaching for RunnersConnect entail? 36:13 What do you think makes RunnersConnect stand out from other training sites? 40:23 How do you plan to keep the community feel while the membership continues to grow? 43:58 How can RunnersConnect help shorter distance runners? 45:54 What impresses you most about the power of the running community to help each other out? 50:46 The Final Kick Round Quotes by Michael: “No one gets started in just running.” “A harsh reality for me about post-collegiate running… is that most people just DON’T care about your running anymore unless you are absolutely at the top.” “Be real with yourself. Be real with what you want. Be real with your goals.” “If you can have any control over this, try to get in a race you have a chance of winning to break 4:00.” “In college, you always have (goals) to chase. If you don’t have stuff to chase, you’re gonna get cut from the team because you have to have stuff to chase. You don’t even have to decide it; your coach decides it for you.”. “(As a recreational runner) you totally get to set your own narrative in a way. And I actually think there’s something really cool about that. And you can make it as huge of a deal or as small of a deal as you want. I’ve definitely grown to really respect that.” “Ultimately, how can you put together a team of coaches that truly knows EVERYONE? You can’t; it’s impossible. Anyone who tells you that they are is lying. It’s just not possible.”

Running can be tough, not just on our bodies, but on our emotions and psyche.  This is especially true whenever we experience any perceived setback; injuries, a rough workout or a less than desired performance in a race.  We all talk to ourselves, whether we’re aware of it or not, but many people don’t realize that this self-talk actually affects our performance. This is both good and bad, depending on the type of self-talk in which we engage ourselves.  If we habitually beat ourselves up after a setback, this can become detrimental to our running. On the other hand, if we use more positive self-talk, even after a setback, we can recover from it that much better. Evie Serventi, a competitive runner and swimmer, is the Deputy Editor of Running Fitness magazine in the UK and is also a Sports Psychologist.  In this episode, she talks to us about the importance of Mental Training and shares with us techniques that she recommends for training our brains to help us run better and to not sabotage the effort we put into our physical conditioning. As you will hear, Evie and I have a wonderfully close relationship. She has been a tremendous resource for me and I think you will come away with actionable steps that will get your brain and body working more effectively together. Here are some of the topics we’ll discuss today: How running is helping refugees cope in England How Evie has helped Tina PR How to be aware of our self-talk and use it to perform even better Self-encouragement vs. Excuses How to use ‘Check-ins” to become aware of our mental states and adjust accordingly. How could a running diary help? What is ‘Reframing’ and how can we use it to improve our performance? Questions Evie is asked: 4:40 Tina’s Big Announcement 7:05 Evie’s Big Announcement 10:10 Will running be a part of it? 12:08 How did you become Deputy Editor for Running Fitness Magazine? 16:33 How did you get into sports psychology? 19:47 What advice would you give to someone who, later in life, is considering making a big career change or going back to school for something new? 22:00 What about the refugee group you’re working with? 28:57 Why be kind to yourself vs. being tough on yourself? 34:26 What does ‘Be Kind To Yourself” actually mean? 35:26 Should someone work on this prior to a race or can someone start doing it once they are racing? 38:11 How can people start putting these “Mental Bottles” into practice? 42:14 How do you avoid letting ‘being kind to yourself’ turn into just making excuses? 45:04 What’s a good exercise for people to start with? 48:32  What other mental strategies would you suggest for those thinking that they are struggling in various ways. 52:27 What are your future plans, website, other info? 55:05 Are you still taking on new clients? 59:13 The Final Kick Round Quotes by Evie: “Run your own race; control what you can control.” “Get comfortable with being uncomfortable.” “If you want to do something, you find a way.” “The risk, though with (motivating yourself via) negative emotions, or feeling angry, even if you feel that they’re positive at the time, is that they’re generally not sustainable.” “Self-talk is part of your mental training.” “There IS a lot you can control about your own performance and your own actions. You can’t control the weather, you can’t control the amount of runners, the speed of the other runners. But what you CAN control is your attitude and the way you approach the run.” “Keeping a diary of what you’re thinking, during a run, after a run / post-run thoughts, can often be quite revealing and help you in terms of “Where do I start? I’m not confident and I don’t feel like I’ve got the mental toughness to do this race.” “Ask other people; observe what other people who you think have mental toughness do. How do they train? What do they wear? What sort of statements do they say? What sort of language are they using?” Take a Listen on Your Next Run   Want more awesome interviews and advice? Subscribe to our iTunes channel [bctt tweet="Learn tips from @tinamuir sports psychologist on this weeks podcast" username="Runners_Connect"] Mentioned in this podcast:  Follow Tina on Facebook Fast Feet Forward Fast Feet Forward (FFF) is a pilot research study lead by Dr Ana Draper for Sussex Partnership Foundation Trust in collaboration with Virtual Schools Kent and a small local charity, Kent Kindness. The study involves a sport-based early intervention trauma group protocol for unaccompanied asylum seeking children (UASC) who now live in Kent. The idea behind the intervention is to coach a group of young (male) asylum seekers through a series of running drills and fast feet movements to help them process trauma - trauma which they may have experienced back in their country of origin, on their journey to the UK, and ongoing trauma as a result of the stressful immigration process taking place. RTTT Podcast: Katy Sherratt - The Power of Running to Overcome Homelessness Email Tina for daily check in questions tina@runnersconnect.net www.evieserventi.com Connect with Evie on LinkedIn Follow Evie on Twitter Follow Evie on Facebook E-mail Evie Tina's Website / Blog Book: Runner by Lizzy Hawker Saucony Triumph Shoes Use coupon code TINA for 10% off 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. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Sleep Illiteracy? Sleep Education? Sleep Management? Is it really a big deal? We’ve all been sleeping our entire lives, but do we even think about sleep correctly?  Luke Gupta graduated from the University of Bath with a B.Sc in Sport and Exercise Science and completed an M.Sc in Exercise Physiology at Loughborough University. Currently, Luke is conducting a part-time PhD Studentship into Sleep and Athletic Performance in collaboration with the English Institute of Sport.  He worked with some of the Rio Olympians across many different sports on their sleep habits. In this episode, Luke shares with us what his research and experience has shown him about how the function and significance of sleep in an athlete's life.  The way Luke talks about ‘sleep’, it sounds like an actual entity with it’s own set of rules.  For those of us who have spent many nights waiting anxiously for sleep to overtake our racing minds, he may not be far off. How can people who have difficulty falling asleep learn these rules and thus manipulate them to our advantage?  Listen as Luke decodes the inner workings of sleep, confronts myths that have permeated our ‘understanding’ of sleep and gives us all practical methods for getting all the sleep we’ll ever need.  Here are some of the topics we’ll discuss today: The roles our genetic and early adolescent personality traits play in determining the sports we excel in. Is 8 hours a night really the magic number for sleep for everyone? Does going to bed early equate to more rest? How Circadian Rhythms affect our sleep habits. Why your bed should not be a multitasker. Internal vs. External sleep aids Performance vs. well-being Is it possible to front-load sleep before a race? Questions Luke is asked: 3:30 How did you get into your current field and position? 6:05 Has your experience reaffirmed that this is the area you want to focus on? 6:51 What does your job look like? What are some of your favorite parts of working with athletes regarding sleep and performance? 9:05 How did you help the Rio Olympians optimize their sleep for their competitions? 11:12 What differences did you see between the different types of sports / athletes? 15:01 Does all this apply to recreational athletes as well as Elite Athletes? 17:05 What are some common myths about sleep and can you debunk them? 18:40 How does anyone know what their optimal amount of sleep is? 22:45 What if someone gets up unusually early, say for a 4:00 a.m. flight; what should they do to catch back up on their sleep? 24:45 Other myths you’d like to bust? 26:46 What has your researched uncovered about how sleep affects changes to performance, motivation and physiology? 31:12 What are some of the things that you’ve found help people fall asleep? 34:17 If someone’s mind won’t shut down when they’re trying to fall asleep, what should they do? 38:13 What are the pros and cons of using sleep aids? 43:18 Other suggested sleep aids or behavioral sleep aids? 45:04 How can we avoid psyching ourselves out while waiting to fall asleep? 47:17 Based on your research, how close is the correlation to sleep and performance? 50:53 What should someone do to manage anxiety the night before a race?  54:03 Do you have any planned research we can keep up to date with? 58:40 The Final Kick Round Quotes by Luke: “My research recently found that there’s big differences between sports and how the athletes sleep and perceive sleep.” “Listen to your body.” “Sleep is quite an automated process in that if you’ve had a bad night’s sleep one night, the next night’s sleep will, more likely than not, be that much better given the opportunity. That’s just how sleep works.” “You can’t just say if you’ve had a bad night’s sleep you’re going to perform poorly.” “The way sleep works is: the longer you stay awake, the sleepier you feel.” “When you try to do anything with sleep, that’s when it tends to go wrong.” Mentioned in this podcast:  Dr. James Maas on Run To The Top podcast Dr. James Maas Pillow - Bed Bath & Beyond English Institute of Sport Consumer Reports - Blue Blocking Glasses Luke's research published in Sports Medicine journal Follow Luke On Twitter Book: Ultramarathon Man Polar RC3 GPS Watch http://tinamuir.com/sleep-therapist/ RunnersConnect Extra Kick Daily Podcast 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. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth Use coupon code TINA for 10% off at Saucony.com