Run to the Top Podcast | The Ultimate Guide to Running

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

RunnersConnect : Running Coaching Community


    • Jan 19, 2022 LATEST EPISODE
    • weekdays NEW EPISODES
    • 41m AVG DURATION
    • 510 EPISODES

    Listeners of Run to the Top Podcast | The Ultimate Guide to Running that love the show mention: tina muir, runners connect, extra kick, thanks tina, runnersconnect, tina does a great job, tina is a great, run to the top podcast, coach claire, runner's connect, claire brings, love tina, gait, tina's, go to running, claire does a great job, cross training, running knowledge, race director, connect podcast.



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    Latest episodes from Run to the Top Podcast | The Ultimate Guide to Running

    Making Running More Inclusive: Interview with India Cook

    Play Episode Listen Later Jan 19, 2022 44:13

    India Cook is a mentor on the board of advisors of the Coaches of Color Initiative, founded by Matt Fitzgerald's 80/20 Endurance Team with the goal of improving diversity in endurance sports.   India and I go into the details of the project and touch on how the world of recreational endurance running is beginning to change for the better. She is an uplifting and inspirational person to talk to and I know you are going to love this conversation as much as I did. With her background in mental health, she has a unique perspective on helping runners of all ages and ethnicities run confidently in any phase of their lives.  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: Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

    Workouts to Race Your First or Best 5k

    Play Episode Listen Later Jan 14, 2022 18:26

    Whether you're training for your first 5k or looking for those last few workout secrets to help you blast a new PR, this episode is for you. Coach Claire will help you… Understand the specific physiological demands of the 5k and why it matters Give you specific workouts based on your goal Discuss some racing techniques that will help you turn in your best performance yet. Ready to run your best 5k? Today's episode is here to help! 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!

    Achieving Your Potential and Wellness as an Older Runner with Running Legend Amby Burfoot

    Play Episode Listen Later Jan 12, 2022 54:05

    Unlike runners in their 20s and 30s, older runners are often walking that tightrope between performance, potential and overall health and wellness.  Running is still a battle to perform your best, but we're also running for our health and overall well-being. That's why we're thrilled to have legendary runner and writer Amby Burfoot on our podcast to discuss the key ingredients to running happy, maximizing potential, and staying healthy as we get older. In this episode, we cover… What are the key ingredients to being a runner for life? Why do some runners “defy age” and what are their secrets? Once we realize that we can't run/train the way we could when we were younger, what's your advice for staying motivated? What are some of the most common mistakes runners make as they get older? What about nutrition needs for older runners? Does that need to change as well? These answers and much, much more from one of the most influential runners and writers of the last few decades. 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: Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

    Are you ready to actually achieve your goals? The 5 stages of behavior change

    Play Episode Listen Later Jan 7, 2022 19:00

    As New Year's resolutions start to face their first test after the first easy week, were you doomed to fail from the start? Behavioral scientists suggest that true behavior change comes in 5 stages. So, are or were you in the right stage to actually make long-term changes and achieve your goals? Listen to this week's show to see if you're ready and to learn how to take meaningful steps towards achieving your goals. 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%

    Is Running Good and Bad for Your Heart?

    Play Episode Listen Later Jan 5, 2022 45:32

    We've all heard stories about runners who've collapsed during a race from a heart issue. The question is, are these instances a statistically anomaly or does training hard actually increase our risk of heart issues? Dr. Erin Michos, Associate Professor of Medicine within the Division of Cardiology at Johns Hopkins, is on our show today to answer… Who is at risk for a cardiac event while running?   How much running is good for your heart? Is there such a thing as too much? Are marathoners and ultra runners at a higher risk for cardiac events? Are women's hearts different than men's? Why some runners seem to have higher heart rates when running than others. What are the signs and symptoms of a problem with our hearts? What other nutritional guidelines should athletes follow for heart health? 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 Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training. When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  My recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer go to magbreakthrough.com/runtothetop and use code run10 to save 10% when you try Magnesium Breakthrough. Plus, they offer a full refund up to one year after your purchase, no questions asked.

    How to Plan an Optimal Year of Training and Racing

    Play Episode Listen Later Dec 31, 2021 15:44

    It's the start of the new year and of course that means reflection and goal planning. So, on today's Run to the Top, I'm going to go over how to plan the optimal year of training and why it's critical to do this now. You'll learn: what happens when you don't make a strategic plan for your goals, how and when to mix up your distances and your training, and what a well-planned yearly calendar looks like for marathoners, half marathoners, and 5k or 10k racers. If you've struggled to make constant progress or find yourself in a constant cycle of lack of motivation and excited about training, this is the perfect lesson for you. 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!

    Essential Tips for Winter Running with Greg Haapala

    Play Episode Listen Later Dec 29, 2021 37:39

    Are you ready to layer up and brave the cold for some winter running? If so, here are some essential tips for running in the winter that will make your runs a whole lot easier, safer and help you adapt your schedule. We discuss… Essential gear Tips for running on ice and snow Layering and what to wear Adapting your runs when a treadmill is needed. 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).

    Master the Art of Running Fast Downhill Without Trashing Your Legs

    Play Episode Listen Later Dec 17, 2021 15:16

    The lure of downhill racing is pretty seductive. Courses promising fast times and scenic views are becoming more and more popular, especially for runners looking for the extra edge to finish in a personal record or to score a Boston qualifying time. But downhill running is actually much harder on your body than flat or even uphill running and surprisingly, some runners end up being slower on courses with a lot of decline. On today's Run to the Top Podcast, Coach Claire talks all about downhill running and racing.   You'll learn: how downhill running uniquely affects your body how to run downhill properly to minimize the negative effects, and how to train better for a course with lots of decline If you've got a downhill race on your schedule in 2022, this is a must-listen! 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.

    Accountability: The “secret” trick to staying motivated (and how to find yours)

    Play Episode Listen Later Dec 15, 2021 42:49

    Staying motivated is something that every runner has to deal with.  Whether you're constantly lacking motivation or it only comes up once in a blue moon, one of the secrets to powering through these times is accountability. So, how do you set yourself to be accountable? What happens when you need external accountability? To answer these questions, we've brought on Sabrina Little, an expert coach and accomplished professional trail and ultra runner for HOKA ONE ONE. She has qualified for 5 US teams and has won 5 US titles from the 50-mile trail to the 24-hour road ultra. She previously held American records in the 24-hour and 200K distances.  This is a fascinating discussion that just might change the way you look at who is accountable to whom. 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).

    Why Chasing Your “Ideal Race Weight” Might Actually Backfire

    Play Episode Listen Later Dec 10, 2021 16:10

    Have you heard of the concept of “ideal race weight” and tried working towards it or wondering if it could help improve your running? In short, your “ideal race weight” is the optimal balance between enough muscle strength to provide power for your stride with as little “unnecessary” weight as possible.  But, is it possible that chasing an ideal race weight can actually backfire? In this in-depth episode, Coach Claire breaks down… The science of race weight How losing weight while training can backfire on physical and mental health as well as performance The metrics and strategies that matter far more than getting ultra lean If you've struggled with your weight and running performance, this is a must listen. 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.

    Finding the Time: How to Train Hard While Balancing Work, Family and Even Kids

    Play Episode Listen Later Dec 8, 2021 19:21

    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%

    The most effective way to fix your muscle weaknesses and imbalances

    Play Episode Listen Later Dec 3, 2021 13:44

    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!

    How to Finally Qualify for The Boston Marathon

    Play Episode Listen Later Dec 1, 2021 46:53

    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).

    How Walking Can Make You A Better Runner (Even if you're experienced)

    Play Episode Listen Later Nov 26, 2021 14:43

    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.

    The Science on How to Recover and Fuel Your Running Without Gaining Weight

    Play Episode Listen Later Nov 24, 2021 63:44

    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.

    The 3 Most Important Variables in a Training Plan

    Play Episode Listen Later Nov 19, 2021 15:31

    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!

    Why Nutrition for Optimal Performance May Contradict Nutrition for Optimal Health

    Play Episode Listen Later Nov 17, 2021 60:36

    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).

    Your Questions on Treadmill Running Answered

    Play Episode Listen Later Nov 12, 2021 14:10

    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.  

    How To Transform Your Running with a Simple, Yet Powerful Digital Training Tool: Tim Surface

    Play Episode Listen Later Nov 10, 2021 38:26

    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. 

    Tricks of the Track: How Running in Circles Can Help You Get Faster

    Play Episode Listen Later Nov 5, 2021 15:21

    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!

    Become a Better Trail Runner Today, Even If You've Never Tried It: Ruairi Moynihan

    Play Episode Listen Later Nov 3, 2021 43:08

    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).

    Why Goal Setting Can Set You Up for Failure (and What to Do Instead)

    Play Episode Listen Later Oct 29, 2021 13:12

    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!

    How to be Both Strong and Fast: Interview with Nick Bare, the Ultimate Hybrid Athlete

    Play Episode Listen Later Oct 27, 2021 47:39

    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.

    How to Maximize Your Marathon Fitness Between Races

    Play Episode Listen Later Oct 22, 2021 14:23

    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!

    Evidence-Based Answers to Your Running Injury Questions: With Physiotherapist Brodie Sharpe

    Play Episode Listen Later Oct 20, 2021 48:43

    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).

    Goal Race Over: Do This Over the Next 3 Weeks to Ensure Long-term Progress

    Play Episode Listen Later Oct 15, 2021 14:46

    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!

    6 Principles to Build Mental Toughness: Brad Stulberg on the Practice of Groundedness

    Play Episode Listen Later Oct 13, 2021 59:30

    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%

    The Secret Pre-Race Technique Used by Olympic Runners: A Step-by-Step Visualization Guide for Your Next Race

    Play Episode Listen Later Oct 8, 2021 18:36

    Visualization is a mental technique that is a staple for elite runners and superstars like Michael Jordan, Deena Kastor, and Mohammad Ali.  In this episode, Coach Claire walks you through her exact visualization strategy, step-by-step.  This way, if you've never done it before, you have the perfect guide; and if you already employ visualization techniques, maybe you can pickup a tidbit or two you can implement.  Visualization turned my running career around and also allowed me to relax and enjoy the days leading up to big races - we hope it can do the same for you! Guided Race Visualization for Runners Most runners quickly learn that running is just as much mental as it is physical. You can train your body, but if you neglect to train your mind, you will never reach your full potential. There are many mental techniques to train your mind for better running and racing. Some are best practiced outside of the run and some you'll want to use during the run, right when things start to feel tough. I recommend that you practice them just as faithfully as you practice your running for best results. Today, I'd like to go over a mental technique that is a staple for elite and recreational runners called visualization. Alison Felix, Michael Jordan, Deena Kastor, and Mohammad Ali have all relied on visualization before big performances and you can use it too. In my own running, I used visualization before every race. It was one of the many tools that I relied on to run my 2:58 marathon at age 42 and I recommend it to all the athletes I coach. The way visualization works is to imagine every detail of the race so that your brain feels like you've already experienced it. And even though visualization implies that you are only thinking of the visual, you want to imagine all the senses you will experience on race day for the most complete effects. Now, I could just explain all the things you should do and include in your visualization, but I'd like to take this a step further. I want to make this bonus Run to the Top episode even more valuable to you, so I've created this guided race visualization just for runners. Before we begin this guided race visualization, I want to remind you one more time, this is not meant to be done while you are running.   You can certainly practice visualizing all the race details that you want while you are running easy, but this guided visualization is meant to be done while you are relaxing. Let's begin. Lie down in a quiet place. Uncross your legs and your arms and rest comfortably. Close your eyes. Take a deep breath in, counting to 5. Hold for 5 seconds then exhale for 5 seconds.  Deep breath in, hold, exhale. We will repeat these deep breaths for a few more minutes until you are totally relaxed. (2.5 minutes) As you breathe, imagine all your muscles getting very heavy as if your body were being slowly filled with warm water. Continue to breathe deeply. Starting at the top of your head, mentally scan your body for any tension. When you find an area that feels tight or tense, take a moment to contract the muscle for a few seconds and then completely release. Continue to breathe deeply, while your entire body becomes heavier and more relaxed. Now that you are completely relaxed, it's time to visualize your race day.   Breathe normally for a few breaths. Imagine waking up race morning. Where are you? What time does it say on the clock? Imagine taking a nice stretch of your arms with a smile on your face. Today is the day you have been training for and you are excited and ready to go. Imagine getting up, going to the bathroom, and brushing your teeth.  You are getting ready for the day in the running gear that you have carefully laid out the night before. Imagine everything you will wear, from your shoes to your shirt to the race bib pinned on your chest. What will you do next? Picture what you will have for breakfast, what it tastes like, what it smells like. This is something you've had many times before and you are confident that it will fuel you and help you feel your best. After your meal, what happens next? You'll want to use the bathroom again and then head out the door. Picture traveling to the race start, making sure you have plenty of time to arrive early and stay relaxed. How will you get there?  What do you see? How do you feel? If you are nervous, remind yourself that it's normal. Your nerves are a sign that this is something that is important to you. You want to do well at this race and you are prepared to do your best. You will control what you can, and you'll let everything else go. Once you arrive at the race, visualize what it will look like.  There may be crowds of people. There may be long lines for the restrooms. Will it be dark? What will the temperature be like?  How will you feel? Will you eat or drink anything? What will it taste like? Imagine yourself going through your warm up. You are jogging slowly and the motion helps soothe your nerves, while getting your blood flowing. Your warm up routine is so familiar to you from all the practice that you've done and you are feeling very good and relaxed. Now it's time to head to the starting line. Picture the crowd of runners, all of them as excited and nervous as you are. Feel the energy and see their smiles. Imagine that you can store up all that energy inside you so that you can use it later on in the race. Hear the starting gun go off and feel your legs begin to run.  Imagine yourself consciously controlling your pace so that you don't go out too fast. This is your race, you are prepared, confident and strong. As you continue to run, look at your surroundings. Notice the trees, people, spectators, buildings, every detail of the scenery. Feel the breath in your lungs, the sweat starting to shine on your skin.  Feel your feet gliding over the ground, your legs and arms in perfect alignment. As the race continues, think about the challenges you might encounter and how you will overcome them while still remaining calm.  Imagine your shoe coming untied, the laces slapping at your ankle every step.  How will you overcome that? Imagine your fueling and hydration plan going well. Taste the gel on your tongue and feel the cool water refreshing you. Imagine the fatigue that will start to creep into your legs. How does that feel? Remember that you have felt fatigue in your training and you are prepared for this.   Negative thoughts will enter your mind when your effort starts to rise. Listen to that voice. What is it saying to you? How will you respond?  Imagine yourself accepting that the negative talk will come, but you don't have to be affected by it. You have practiced overcoming tough challenges and you will be even more prepared this time. What kind of mantras will you say to yourself when these challenges come? Simple, positive phrases that are meaningful to you can push back even the strongest negative voice, so think about those now. As the race unfolds, imagine your confidence growing as the effort gets harder. Yes, this is the toughest part of the race, but this is why you are here. You have trained for this both physically and mentally and it's time to make yourself proud. As you get closer to the finish line, imagine yourself smiling through the intense effort. Your breathing and your legs feel heavy, but you have plenty of power inside you to get to the finish line strong.  Imagine that there is a very powerful magnet hidden in your race bib and one on the finish line clock. The harder you run, the more you are being pulled by an unseen force, propelling you forward.   See the time on the clock that you want to see. Hear the crowd roaring and the race announcer calling your name as you cross the line, strong, sweaty, and happy. You did everything you could today, no matter what the challenges, and you are grateful that your body gave you this experience. And now, let's slowly and gently come out of your visualization and return to full consciousness.   Deepen your breath with a long inhale, then slowly exhale. With each breath, slowly become more aware of your surroundings. Gently wiggle your fingers. And then your toes. Continue to breathe deeply for two more breaths. And now, open your eyes. You should feel relaxed, calm, and better prepared for an amazing race day, no matter what happens. 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! CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts! A great FREE way to support the show! 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

    Do You Ever Feel Like You're Not a “Real Runner”? Erin Azar Shows You How to Overcome That Mindset

    Play Episode Listen Later Oct 6, 2021 38:26

    Do you ever look at other runners, in person or on social media, and think “they are so much faster than me” or “they are real runners, not me”?  Well, you're not alone and unfortunately this mindset can prevent you from enjoying everything running can be. Well, Erin Azar is on the podcast today to… Help you overcome these negative thoughts and develop a stronger mindset Document her journey as a new runner and what helped her get feel like a “real runner” How to get over comparing yourself to other runners on social media and their seemingly  perfect running accounts. Win a FREE Copy of the Easy Running Plans book written by Coach Jeff! What I love about Erin is that she is everything that a real runner really is.  So many people who are starting off say, oh I'm not a real runner because I'm not fast or skinny or experienced.  Erin is changing all of that and to be honest, she's the only running account that I want to follow right now. I know you are going to love her as much as I do no matter what kind of runner you are. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Follow RunnersConnect on Instagram Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page Follow Erin on Instagram Follow Erin on TikTok 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).

    All the Final Details You Need For A Stress-Free Race Day with Elisabeth Scott

    Play Episode Listen Later Sep 29, 2021 47:41

    Is race day coming up?  Whether this is your first big race or you're a seasoned vet, this episode will help you be sure that you don't miss a critical step of your race day prep! In this episode, you'll learn: Top tips and advice for preparing for race days How to optimize your nutrition as a runner Planning your race gear & logistics: travel, lodging, strategy, and clothing The mental race: expert pacing tips & managing expectations and anxiety What to do (mentally and physically) before and after you cross the finish line Plus, get our free race day guide checklist here so you can have the peace of mind you have everything you need! If this is your first big race you don't really know what to expect.   Hopefully, your taper has been going well and you are starting to dream about all the possibilities of how the race will go. But your actual race day is uncharted territory. So today, we're going to go over all the things that you need to pay attention to and plan for on race day. Because when you prepare for as many details as possible, you are setting yourself for the best race you can run. Now, if this is not your first marathon, this is a perfect refresher course to make sure that you don't forget anything. Your goal is to take away as many decisions as possible on the day itself, so you are ready to run with a calm mind, knowing that you've done everything right.   You want to control the things that are within your control and let everything else go. To help me out with this race day prep episode, I invited Coach Elisabeth Scott to the show. Elisabeth is a marathoner, coach and podcast host at runningexplained.co.  What I love about Elisabeth is that she takes complicated running topics and breaks them down into really easy explanations. Elisabeth found running like many of us do, by just wanting to get in shape and change her outlook on life.  And she made a lot of mistakes along the way.  I'll let her explain more about that, but I think that's what makes her so relatable and interesting. We go into all the details about what you should eat and wear and how to plan every little thing you can to ensure that your big day is as stress free as possible. Also at the end of the show, I'll share a little story about a race day that I didn't plan so well and how that went.  Here's a hint–it didn't go great. Learn more about Running Explained Listen to The Running Explained Podcast Follow Running Explained on Instagram Connect with Running Explained on Facebook  CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! 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!

    Don't Risk Your Race - How to Plan The Perfect Taper for Your Best Marathon

    Play Episode Listen Later Sep 24, 2021 21:47

    The three weeks before your marathon are critical to your success on race day.  If you do too much, you'll leave your speed in training.  But if you do too little, you can start losing fitness. In this episode you'll learn… How to taper your mileage and training with the exact workouts you need How to change your eating patterns to recover and fuel right How to create a healthy mindset and calm your anxiety about the big day Grab your FREE download here of our exclusive Marathon Taper Nutrition Plan! Full transcript and show notes here. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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: Timeline Nutrition Improving your mitochondria is one of the best things you can do for your health, with Mitopure from Timeline Nutrition, it has never been easier.  Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. Mitopure comes in powder form to mix into your favorite smoothie, Protein Powder if you are looking for a great 1,2 punch of muscle support, or softgels. Go to timelinenutrition.com and use my promo code CONNECT for 10% off the plan of your choice.  Athletic Greens Athletic Greens has released a big update to the name of their flagship product. The Athletic Greens we love is now called AG1. If you're someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious.   If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt.  I know you'll love how easy it will be to finally be consistent with your fruit and veggie intake. Give it a try at athleticgreens.com/rttt

    The Secret The Big Brands Don't Want You to Know: The Case for Minimalist Running Shoes with Steven Sashen

    Play Episode Listen Later Sep 22, 2021 59:39

    There is a deep divide among runners about which is the best running shoe and the big super shoes seem to be winning.  Is this because they are better, or is it just clever marketing with a big budget?  Steven Sashen thinks it's the latter. In this episode you'll learn: why the barefoot/minimalist movement isn't dead how a “natural” shoe can improve foot strength what the big brands don't want you to know The beauty of running is that you really don't need much more than a pair of shoes to get started. But does the kind of shoe really matter? Absolutely. Hundreds of millions of dollars has been spent on the development of running shoes that promise to propel you farther and faster than you've gone before, while also delivering a smooth ride and making your feet look good. Steven Sashen is the co-founder, along with his wife Lena Phoenix, of the minimalist footwear company Xero Shoes and he is also a master's level sprinter.  He claims not only that true minimalist shoes are better for your feet, but they are better for your running.   He takes issue that you need super shoes to run your best and in fact you might be causing more harm than good if your goal is to run for life. And a fun fact, when Xero Shoes was just getting started, Steven and Lena appeared on the hit show Shark Tank, where they turned down a $400,000 offer from Kevin O'Leary.  I ask Steven about that experience, the pros and cons of each type of footwear, and where we go from here.  It's a lively and controversial conversation that just might have you rethinking what you put on your feet.   CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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 episode is sponsored 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!).  When I race, I don't crave sweet, I crave salt and LMNT is the perfect way to hydrate and replenish the electrolytes I need to perform and feel my best.  Head over to DrinkLMNT.com/RUNNERSCONNECT for your salty samples. 

    7 Signs That Say You're Finally Ready to Crush Your Marathon Goal

    Play Episode Listen Later Sep 17, 2021 16:51

    How do you KNOW that you are ready to race a marathon?  And not just run it, but race it in your dream goal finishing time? In this episode you'll learn… The SEVEN key signs that will tell you if you are ready The most important factors of successful marathon training How to know for sure that you've done enough If you are training for a marathon, now is the time that you are really starting to feel it.  The miles have been piling up, the long runs are getting longer, and race day is getting closer and closer. You've been keeping your head down and getting the work done and trying not to worry too much about the 26.2 miles or 42 kilometers that you will be racing soon. But no matter how confident you are in yourself and in your training, there's a little voice inside your head that is always asking, am I ready?  Have I done enough? Okay, for some of us, that voice isn't so little!  So how can you tell if you're ready for  the marathon in a few weeks?  And how do you know if the finishing goal that you've been dreaming about is realistic or not? I mean, we all dream of running faster or farther than we ever have before.  But we can't truly know that we're capable until we do it.  Or can we? In today's bonus episode Run to the Top, I'm going to reveal the 7 signs that say you're finally ready to crush your marathon goal.  This is exactly what you'll need to know if you are a first-time marathoner, or if you're running your hundredth.  But, I'm also talking to those of you out there who keep trying and trying and just missing that elusive dream goal time.  Have you finally done enough this time? Most first-time marathoners are just happy to be able to finish a marathon, but once you have that first one behind you, almost everyone wants to know if it can be done faster. The quick answer to the question is no one knows!  You can be the most highly trained elite marathoner in the world and if you get a terrible day, you might not make it to the finish line.  That's just the harsh reality and sometimes heartbreak of the marathon.  You train for months on end and it ends up being a crap shoot on just one single day. But let's assume that weather is not a major factor (and that's a BIG IF).  How do you know that you've done enough to prepare yourself for what you think you can accomplish?   For anything but your very first marathon where you are simply trying to finish, goal marathon pace should feel a step harder than easy. The more experienced you are at the marathon, the more you can push the effort level.  If you've had a good build-up, the goal pace should be something that felt pretty hard the first few weeks, more manageable in the middle, and good (but still a little scary) toward the end of your cycle. But there's more to it than that. There are actually seven major signs that you are ready to race the marathon. Consistency Matters More Than Perfection The first thing to do is look back at your training log.  How consistent were you with your mileage and fitting in your runs?  Consistency is hands down, without a question, the single most important aspect of good training.  Running stable mileage without big gaps in training or big swings in mileage is key to being well prepared.  Your runs don't all have to be Instagram-worthy, but just showing up day after day is what matters most. If you were grading your runs like you were in school, I'd like to see the vast majority of them in the B range.  If you are always turning in A+ performances, your training is either far too easy for your fitness, or--and this one happens far more often--you are working way too hard and are risking injury or leaving your best work in training. When training for a marathon, good enough really is good enough. Solid Long Runs The second thing I look at as a coach is your long runs.  Did you get all or most of them in?  Did the majority of them go well or were you strapped to the struggle bus the whole time?   Simply running long at a slow pace does tremendous things for your aerobic system, but adding the extra challenge of some speed to a long run can really test your legs for the big day.  Fast finish long runs are great at signaling how you might hold up in the marathon, especially if you paired the run with a moderately paced steady run the day before and still survived.  Teaching yourself to keep running hard when tired is exactly the skill you will need on race day so if you have a time goal in mind, you definitely should have been practicing this. If you've had a few terrible long runs, guess what?  So have most of us.  One or two bad runs are a small part of the bigger picture, so they are unlikely to change your fitness.  And the best thing about a bad run is that it's still a run and it's still making you a better runner. Prioritizing Recovery The next thing I want to know is how well you are recovering from those hard days and those long, hard runs.  Are you able to run easy the next day with minimal to no soreness in the last few weeks before the race?  Or do you have to take extra recovery time to get to feeling yourself again?   At the beginning of your training cycle, it's very normal to have leg soreness after hard workouts, but the goal is to build strong legs that can handle what the marathon has to throw at you.  A well-designed training plan will build tough, durable legs that can go the distance without being completely trashed the next day. That's because soreness is not always a good indicator of a good workout.  Soreness happens when you go beyond what you are used to, but lack of soreness doesn't mean that you are not building and growing.  Often, lack of soreness shows healthy adaptation, which means you are absorbing the training well. If you've been consistent, gotten most of your long runs done well, and have made sure that you are recovering right, you are almost halfway there to nailing that goal marathon time.  There are four more ways to tell if you are ready. Goal Pace Starts to Feel Pretty Good Number four might be a little obvious, and it's how does goal pace feel?  At the beginning of the cycle, a few miles at race pace typically feels on the harder side, but as you get closer to the race, goal pace should start feeling pretty good.  It's certainly still significantly harder than easy pace, but it should not be a struggle to maintain it for several miles.  After all, you are going to be running at that pace for hours!  If you are sucking wind after 30 minutes and it's three weeks before your race, it's highly likely your goal is far too aggressive. Now there is one caveat to this. If you are training in harder conditions than you predict your race to be, race pace is going to feel much harder at home.  For example, I'm coaching an athlete named Katy who lives and trains in hot, sweaty Florida.  But her race is in cool and dry North Dakota.  So when she is running marathon pace, her effort level is much higher than we hope it will be on race day.  Well, at least at the beginning. That also means that the opposite is true.  If you are cruising along down your cool and perfect home roads and your marathon is predicted to be any of the 4Hs hot, hilly, humid, or at a higher elevation, what is easy for you at home is not going to feel easy on race day, so adjust your expectations accordingly. Fueling and Hydration The next factor in the equation is fueling and hydration.  Have you found what works for you and practiced it until it's second nature?  Nearly all of your long runs and many of your later-stage fast workouts should be done fully fueled, practicing your race day nutrition, including what you will eat the night before the race.  Nutrition is what makes marathons more than twice as hard as halves.  If you skimp on this section and don't have a well-practiced plan for the race, you could be in big trouble. Healthy at the Starting Line As a coach, I also want to determine how healthy you are.  Are there any lingering injuries that you've been pushing through that haven't properly healed?  Have you been truly honest with me and with yourself about how severe an injury is?  Athletes are strong, stubborn people and we don't want anything, especially a little injury, to get in the way of running.  But if you neglected to take care of a tweak, a niggle, or an ouch with proper recovery, then pushing harder than you've ever gone before on race day is a huge risk that might not be worth the potential reward. I know that you've been working so hard and for so long for this one day to arrive.  But if you are injured before you start, you are risking couching your running for a very long time. Mental Strength The last factor is arguably the most important of all.  How well have you trained your brain?   If you want to reach your potential in the marathon, or really at anything hard, you've got to dig down into a part of yourself that is a little dark and a little uncomfortable.  Running hard for hours on end is hard.  And if you don't want it bad enough, all the safety features that your brain has at its disposal to keep you from dying will come out in full force.   This is why you run hard in workouts.  It's  not only to build your physical strength, but also to see if you've got what it takes to push past the point where reasonable people slow down or stop. Now to do that on race day takes discipline that is 100% mental and which can be trained..  Your brain has to override the feelings of excitement and adrenaline at the beginning of the race to keep your pace under control.  You've got to learn to stay calm when you see a split that you don't like on your watch and remember that the first 20 miles is just a warm up for the real 10K race.   You've got to let go of fears of failure and follow your plan.  You've got to prepare yourself ahead of time that the last 5-10k of the race will be very, very, very hard if you are doing it right. But you will keep running anyway. So if all seven signs are resonating with you, then congratulations, you probably have a realistic goal in mind and are ready to race. If none or only a few of the points I've mentioned are true, then it's time to take a step back and rethink your goals.  After all, would you rather cross the finish line with a smile on your face knowing you ran the best race you could or skeleton walk the last 10 miles in pure agony because you overshot your goal? Making a realistic plan for your race is essential to finishing the marathon with a performance you can be proud of. Of course, even if you are perfectly prepared, in the best shape of your life, anything can happen on race day that will be completely out of your control.  You will have to roll with the unexpected with a calm mind and adjust as you go. And remember, there's really no such thing as a good race or a bad race because they both make you a better racer.  Most people actually say they learn more from a bad race, but of course no one wants them to happen! But if you've been consistent, with solid long runs, good recovery, goal pace feels good, fueling and hydration is dialed, you're healthy and mentally strong, you are as prepared as you can be. Now as long as you don't overdo during your taper, there's nothing that can stop you from running your best race.   So I'll go over that next week on the next bonus Run to the Top. Are you ready to race?  Let  me know and I just might feature your story on a future episode. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!

    Defy the "Rules" of Aging: How You Can Run Your Best Past Age 40 with Master's Coach Cathy Utzschneider

    Play Episode Listen Later Sep 15, 2021 49:11

    What if you could get faster, stronger, and more mentally sharp despite turning the corner beyond age 40?  It is actually possible. Now, if you started running in your teens or in your twenties, you are not going to be able to race or train at the same intensity or paces as you did back then.  But just because your times aren't going to be the same doesn't mean that you can't run your very best and have the same sense of pride and accomplishment as you did when you were younger. In fact, you might even find more satisfaction in your running as a master. Coach Claire's guest will tell you how. Cathy Utzshcneider is an accomplished athlete and coach who did not even start her running journey until age 40.  In the years since, Cathy has won nine USA Track and Field national age group championships, a silver medal at the Nike World Masters Games, and a gold medal at the North American World Regional Championships. She was ranked No. 5 in the world in her age-group in the mile in 2005.  She is a lead faculty member of coaching and high performance at Boston College and is the author of three books on master's running. Her coaching practice has produced eight Olympic trial marathon qualifiers, six world age-group records, 10 American age-group records, and 67 USA Track & Field (USATF) age-group champions. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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! Cathy's Coaching MOVE!

    Strides: The Simple Way You Can Run Faster with Less Than 90 Seconds of Effort

    Play Episode Listen Later Sep 10, 2021 17:43

    Running strides will get you fast, fast! What if we told you that there was a way to get faster, to improve your running form, quicken your feet, better prepare for a race, and have some fun, all in less than 90 seconds of work?  The good news that such a thing actually exists.  This simple speed development drill is a staple of track and field and cross country teams all over the world, but many recreational runners are missing out on a classic tool that can massively improve their running. It's called the stride.  Or striders, or accelerations, or stride-outs.  Lots of names for the same awesome skill.  But what it's not is a sprint or a surge.  Coach Claire Bartholic will explain. In this episode, she investigates why strides are so amazing, what they do for you, and tells you exactly when and how to do them. CONNECT, COMMENT, & COMMUNITY:   Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!    

    Sha'Carri Richardson Isn't the Only Elite Getting High: The Performance Advantages of Cannabis with Josiah Hesse

    Play Episode Listen Later Sep 8, 2021 55:05

    Sha'Carri Richardson thought she was going to the Olympic this summer after winning the 100m sprint.  But when she tested positive for THC after the race, she was disqualified. Like Richardson, several elite athletes have made headlines recently, while the use of marajuana has pretty much been an open secret among the best of the best. But why?  What is the science behind this controversial plant?  What researchers are starting to learn is that the natural runner's high that we feel when we go for a run is directly related to the one you get from THC and NOT from endorphins like so many believe. Now there's a whole lot more to this topic than getting stoned and going for a run, I promise you, and today I'm going to talk to the investigative journalist who literally wrote the book on it. Josiah Hesse's work has been featured in publications including Vice, The Guardian, Politico, and Esquire.  In his new book, RUNNER'S HIGH, Josiah takes us on a journey through the secret world of athletes who experience astounding, cannabis-inspired physical and mental transformations.  He explores the groundbreaking science of the runner's high, the economics of the $20 billion CBD market, and the fundamental racism and inequalities in the enforcement of marijuana prohibition. Regardless of what you feel personally or politically about marijuana, and how it relates to running, this is a stereotype-busting deep dive into a fascinating topic and I hope you'll join me for the trip. CONNECT, COMMENT, & COMMUNITY:   Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!    

    Four Myths About Cool Downs Revealed (And Why You Should Still Do One)

    Play Episode Listen Later Sep 3, 2021 9:20

    Is a cool down after running really important?  Do you tend to skip your cool down when time is crunched? Coach Claire Bartholic reveals the the four biggest myths about cool downs, because even if you do one religiously, it might not be doing what you think it's doing. Despite what they don't do for you, there are still some great reasons for incorporating a cool down into your routine after each and every run.  Claire explores how you can maximize the time at the end of your runs most effectively. CONNECT, COMMENT, & COMMUNITY:   Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!    

    How Much Faster Will You Run in Nike Vaporflys? Mike Haischer Has the Data

    Play Episode Listen Later Sep 1, 2021 34:53

    Will running a marathon in high-tech super shoes help you run faster? Nike made huge headlines when they came out with the Vaporfly series in 2017.  Featuring a new kind of foam and a flexible carbon plate, Nike promised that their expensive new shoes would improve a marathoner's running economy by 4%. With elites and recreational runners doing everything they could to improve by just one percent, these magic new shoes were pretty tantalizing. But with all new technology comes controversy.  Nike had already been supplying its best runners with Vaporflies as early as 2016, which was an Olympic year.  Other athletes sponsored by other companies would be at a clear disadvantage if the 4% improvement numbers were really true and they complained to the governing bodies of the sport. Rules changed and the copycats followed Nikes lead.  Now in 2021, most of the major running shoe companies have some version of high-tech foam and carbon plate shoes and all of them need to be available to the public before they can be used in competition. So what does this all mean for you?  How much do high-tech shoes matter in your running and racing?  I wanted to find out so I invited Michael Haischer on the Run to the Top to tell us what he found. Mike is a doctoral student and lab manager at the Athletic and Human Performance Research Center at Marquette University in Milwaukee, WI, which just so happens to be my alma mater. Mike and his team wanted to better understand the potential performance-enhancing effects of technological advancements in marathon racing shoes.  So they examined the finishing times of the top 50 male and 50 female runners from all the World Marathon Major series in the past decade, both before and after the introduction of new Nike shoe models. Did the Nikes make a difference?  And if so, what implications does that have on the rest of us, who are not in the top 50? We are about to find out. Take a Listen on Your Next Run! CONNECT, COMMENT, & COMMUNITY: Marquette University's Athletic and Human Performance Lab Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!

    What to Eat Before A Run

    Play Episode Listen Later Aug 27, 2021 18:22

    Do you eat before a run?  Should you?  And what should you eat that will fuel your run the best? Coach Claire Bartholic explores exactly what you should eat before any type of run.  She brings back registered dietician and 2:57 marathoner Meghann Featherstun to explain the science. Coach Claire also gives you meal and snack ideas that you might not have thought of that are quick to grab, easy on your stomach, and fast to fuel your run.   CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!    

    Get off the Elliptical + Run With Us: Sarah Clem

    Play Episode Listen Later Aug 25, 2021 34:05

    Sarah Clem is the director of operations and running coach at CHAARG, an organization dedicated to igniting a passion for movement in college women.   CHAARG stands for Changing Health Attitudes + Actions to Recreate Girls.  They have chapters on 115 university campuses in the US and their mission is to free young women from the elliptical and show them that fitness can (and should!) be fun.  Sarah Clem has been an avid runner for the past 16 years and started the CHAARG Run Club in order to help more women learn to love running. She's coached over 500 athletes to complete their first 5Ks, 10Ks, half marathons over the past year and is looking forward to sharing the powers of running with even more young women this fall. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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 episode is sponsored 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!).  When I race, I don't crave sweet, I crave salt and LMNT is the perfect way to hydrate and replenish the electrolytes I need to perform and feel my best.  Head over to DrinkLMNT.com/RUNNERSCONNECT for your salty samples.       

    How Tempos Make You a Better Runner

    Play Episode Listen Later Aug 20, 2021 21:44

    The tempo run is a classic workout for runners. But  what does the word "tempo" really mean?  It can mean different things to different runners and can be done at different paces. Coach Claire Bartholic brings on Coach Dylan Belles, fellow RunnersConnect coach and 2:16 marathoner to help explore the science, benefits, and different types of tempos or threshold workouts. They will go over the three main phases of intensity of tempos: aerobic threshold, lactate threshold, and anaerobic threshold.  They clear up the confusion since these terms are often used interchangeably, so you can be the smartest one at your next group run.   CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!    

    Elite Training for Mere Mortals: Katie Sloane & Ivan Alonzo

    Play Episode Listen Later Aug 18, 2021 48:06

    Imagine having the opportunity to train for one of the top marathons in the world with nearly all the advantages of an elite.  You'd have access to world-famous coaches, have top of the line training gear and tools, and thousands of dollars of free stuff.  When race day comes around, you'd be whisked away to meet your teammates in person, as prepared as humanly possible for the race of your life. Sounds amazing, right?  Katie Sloane and Ivan Alonso  won exactly that. They are two of the lucky winners of a contest held by Zwift, a massively popular multiplayer online cycling and running platform.  Ivan Alonso is a 39 year old, Texas-based husband and father of two young children. Since beginning his athletic journey, he's lost nearly 100 pounds from both running and cycling and dropped an incredible more than 90 minutes off his very first marathon to become a sub-three hour marathoner today.   Katie Sloane is a 31 year old amateur ultra runner from England who is shifting to the roads by training for Berlin.  She's most at home on  the trails with her dog, but don't underestimate Katie's talent in the marathon.  She's training for a blisteringly fast 2:45 finishing time. Claire Bartholic asks them about their running Cinderella story and what it's like to virtually train like an elite for one of the world's most iconic races.  If you've ever wondered what your training and racing would look like with some of the best coaches and gear in the world, you can experience it vicariously through their stories. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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:  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%     

    The Perfect Strength Training for Runners

    Play Episode Listen Later Aug 13, 2021 23:33

    Strength training for runners improves performance and prevents injuries.  But when you love to run, it can be hard to add strength training into your routine, even if you know you should.  The two main benefits of strength training are that it prevents and helps heal injuries, and it enhances performance. Done properly, strength training creates a foundation for injury-free running and allows you to keep up with increasing mileage and intensity on your runs. On the performance side, studies have shown that resistance training improves running economy and endurance muscle fibers. Research has also linked weight training to better body composition and resting metabolic rates.  Not to mention, strength training is particularly important as we get older, in a way that running alone is not.  Recent studies have proven that running does not protect against the gradual loss of lean muscle tissue and, as we lose muscle, we also lose a larger percentage of our fast-twitch muscle fibers, which is part of why we slow down as we age. To say it another way, if you are afraid of getting slower as you get older, making strength training a part of your routine will slow down that slow down. In this episode of the Run to the Top Podcast, Coach Claire Bartholic explains exactly how much strength training runners need, when to do it, and the four best exercises for runners. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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 episode is brought to you by Athletic Greens and Timeline Nutrition.  Use the code CONNECT to save 10% of your Timeline Nutrition order!

    Improve Your Running In the Deep End: Jennifer Conroyd

    Play Episode Listen Later Aug 11, 2021 42:15

    Aqua jogging, also known as deep water running, is the most running-specific alternative to land running.  By using a flotation belt which keeps you vertical in the water, you can mimic a land-based running workout, with no impact.  It can effectively maintain or even build your fitness if you're injured or if you can't handle the pounding of another day of running. Jennifer Conroyd is a marathon runner who was stuck in the deep end of the pool for six weeks before the Chicago Marathon.  She had injured her calf so badly that pool running was her only option to keep her fitness and finish the race.  Not only did she finish Chicago, but she qualified for Boston. Her success led her to found her company Fluid Running, which provides a complete system to get anyone started with deep water running.  Fluid Running offers group classes that Men's Journal voted one of the Best Workouts in America, and they also have the only app-based and coached water running workout system in the world.  Using waterproof, bluetooth headphones, you get workouts, music, and a coach in your ears to keep you entertained and focused on your fitness. Coach Claire Bartholic talks with Jennifer about her personal journey, the science behind deep water running, and how it can not only help injured runners, but healthy runners as well.  If you are looking for a way to break out of a plateau, but just can't handle more pounding on the roads, this could be the solution for you. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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 is brought to you by LMNT.  Head over to DrinkLMNT.com/RUNNERSCONNECT for your salty samples.

    The Best Warm Up For Any Run

    Play Episode Listen Later Aug 6, 2021 17:15

    Finding the time to get in a run, let alone a warm up can be a challenge at times.  But if you are the kind of runner that thinks a little jogging is all you need to warm up, you're going to want to listen to this. A proper warm up will help you feel better on the run, be less injury prone, and with practice, run better and faster than ever.  And if you are getting ready for a speed day or a race, a warm up is essential for performing your best. In this bonus Run to the Top Podcast, Coach Claire Bartholic talks about why you shouldn't skip a true warm up and she explores exactly how to warm up for any kind of run or race. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!

    The 340 Mile Speed Project: David Kilgore and Margot Fleming

    Play Episode Listen Later Aug 4, 2021 48:11

    In May of 2021, two ultrarunners named David Kilgore and Margot Fleming were invited to a unique event whose only rules are there are no rules and there are no spectators.  In the spirit of Hunter S Thompson's mind-expanding trip across the desert in the iconic book Fear and Loathing In Las Vegas, The Speed Project is a race from Los Angeles to Las Vegas.  The route is anywhere from 300 to 340 miles and is a journey just as counter culture as Thompson's book, just without the drugs. David and Margot were each supported by their crews on this multi-day race and to make things more interesting for all of us data-lovers, they had their biometrics measured the whole time by a wearable technology device called WHOOP.  WHOOP measured their heart rate, heart rate variability, sleep quality, recovery and more. You would think that after 50 to 80 mile days of running in the desert, all biometric trends would progressively get worse as each athlete deteriorated with the effort.  But that's not what happened. A little background, David Kilgore is an accomplished ultrarunner, who ran for the University of Colorado and on Team USA in the Trail and Ultra Running World Championships in 2019. Today, he leads marketing for On Running in New York City, where he now lives and trains.  Margot Fleming is an ultrarunner and marathoner, has worked with Nike as a global brand manager, and now heads the global footwear marketing team at Lululemon.  She is also the daughter of famed marathoner and 2 time NYC Marathon winner Tom Fleming who tragically suffered a heart attack at age 65.  Margot is deeply ingrained in the NY NJ run scene and has worked closely with New York Road Runners in honor of her father's legacy. Claire Bartholic sits down with David and Margot to learn what it was like to push yourself to such limits through running, what it was like to race through the desert for days, how they fueled, and how they recovered. For those of you that already love the world of ultra running, this one will hit the spot and for those of you who cannot even fathom such a journey, David and Margot will help paint the picture of what it's really like. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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! Whoop.com  Save 15% with code RTTT   This week's show brought to you by:  Purity from the Amino Company. Purity is an essential amino acid-based formulation that has been shown in clinical trials to help reduce liver fat levels while working to maintain healthy liver enzyme levels and so much more. Check out the research here: https://aminoco.com/rttt  If you're interested in learning  more and giving Purity 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% 

    How To Be An #AwesomeRunner

    Play Episode Listen Later Jul 30, 2021 15:30

    Many runners are guilty of downplaying their running.  If you've ever said, "I'm not a real runner," or have gotten down about your abilities as a runner, this is for you. We are shifting the negativity about our running on The Run To the Top in this episode and owning up to our true awesomeness!  Learn how to break out of the negative self talk and comparison trap today. *GIVEAWAY ALERT* If you agree with how awesome running is, and are ready to celebrate the fact that you are an awesome runner, I'd love to hear about it.  Follow me, @theplantedrunner and tag me on instagram with your running post using the hashtag #awesomerunner.  I'll respond to you personally and I'll send two winners a FREE supply of LMNT hydration powders as a thank you. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!

    The Toxic Micronutrient Runners Need: Drs Michael Zourdos and Sara Mahoney

    Play Episode Listen Later Jul 28, 2021 58:07

    In today's episode, we're going to drill down on one critical micronutrient that is essential to humans in the right dose, highly toxic in the wrong dose, and one that many runners are chronically deficient in and that is iron. To help explain the unique role of iron in runners, I invited Dr Mike Zourdos and Dr Sara Mahoney on the Run to the Top.  Mike and Sara have studied the role of iron in marathon runners for both health and performance, and fun fact, Sara is Mike's endurance coach. Mike is a Full Professor and the Associate Chair in the Department of Exercise Science and Health Promotion at Florida Atlantic University in Boca Raton, FL. Mike's research lab, the Muscle Physiology Laboratory, focuses on resistance and strength training, but more recently, he has begun to come over to the endurance side of sport with a little help from Sara. Dr Sara Mahoney is the Chair of the Department of Exercise Science and Associate Professor at Bellarmine University in Louisville, KY.  Her research has been focused in the use of nutraceuticals and the use of nutrition in athletic performance, specifically endurance and ultra-endurance events. CONNECT, COMMENT, & COMMUNITY:   Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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 is brought to you by: LMNT.  Head over to DrinkLMNT.com/RUNNERSCONNECT for your salty samples.

    What All Runners Should Do to Prevent Stress Fractures

    Play Episode Listen Later Jul 23, 2021 25:55

    Up to 50% of runners will suffer an injury in any given year and one of the most severe and common injuries is a stress fracture. Because treatment for a stress fracture will require a significant amount of time off your feet, you'll want to become aware of this risk to runners and start work on prevention now to avoid ever getting a fracture in the first place. And if you've already suffered from a stress fracture and want to know what steps to take to heal, recover, and get back to running your bes t, I'll go over what you need to know with a little help from runnersconnect.net founder Jeff Gaudette.   CONNECT, COMMENT, & COMMUNITY:   Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!

    Brendan Leonard Hates Running and You Can Too!

    Play Episode Listen Later Jul 21, 2021 46:58

    If you've run long enough or are just starting your journey, you probably have a Iove/hate relationship with running.  Running long distances is wonderful and completely irrational at the same time. To help me explore the delightful and nonsensical sport that we all love to hate, I invited author and ultrarunner Brendan Leonard on the Run to the Top. Brendan is a freelance writer and illustrator whose new book, I Hate Running and You Can Too, is a hilarious and relatable trip into the mind of a runner that's not going to top any podiums or win any races, but still regularly runs irrationally long distances. Brendan started his popular website Semi-Rad.com in 2011 as a channel for active, yet not elite athletes, who love to get out there, but don't take themselves too seriously. He's  a contributing editor at Adventure Journal and a columnist at Outside. His stories have appeared in Backpacker, National Geographic Adventure, Men's Journal, Sierra, Adventure Cyclist, and more. He's bicycled across America, runs hundred milers, and he is continually amazed at the things that regular people can do. His work is funny and insightful and he might just inspire you to love (or hate?) your running too.   CONNECT, COMMENT, & COMMUNITY: Semi-Rad.com Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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%   

    How to Actually Lose Weight with Running

    Play Episode Listen Later Jul 16, 2021 18:42

    Many people want to lose weight with running.  While the benefits of running can go far beyond losing a few pounds, running can be a fantastic part of your strategy to get in the best shape of your life. So why is it that runners come in all shapes and sizes?  If running is so good for weight loss, why aren't all runners perfectly trim and lean?  And what about those stories that you hear of people actually gaining weight while training for the marathon?  How is that even possible when you are pounding out mile after mile? Coach Claire Bartholic goes beyond just calories in and calories out to explore why you might not be losing weight despite how much you run.  Then, she goes over how you can change your routine and habits to finally achieve the weight loss results you are looking for. CONNECT, COMMENT, & COMMUNITY: Leave a review on Apple Podcasts!  A great FREE way to support the show! Email Coach Claire Follow Claire on Instagram 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!

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