Marathon season is underway and that makes it the perfect time to dial in your nutrition and fuelling. We’re huge fans of the team at Metpro because they use your personal metabolic profile to make nutrition recommendations to meet your specific goals. Diet and nutrition has a huge impact on running performance and that’s why MetPro’s lead dietician, Amber Velasquez, joins us to discuss how to fuel correctly for your marathon season goals.

Training for a marathon puts a lot of stress on your body and burns through a lot of energy, which means that you need to fuel properly if you want to perform at your best. This can be especially tough because every runner is unique when it comes to their nutrition needs. Today’s show is all about tailoring nutrition to your individual needs switch answers to topics including:

• How is metabolism influenced by diet and exercise?
• Should you carb load before your next race?
• How do the nutritional needs of marathon runners differ from the general population?
• What are signs that you may be under-fueling?
• What are some of the craziest food trends on Tik-Tok according a professional dietician?

We know you’re hungry for some answers so let’s get into our show on marathon nutrition.

To learn more about MetPro: https://metpro.co/
To schedule a call directly with Amber: https://metpro.co/coach-amber

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This week’s show brought to you by:

Mushroom Breakthrough

One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you’re trying to get your work day going.
 
I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work.
 
That’s why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough
 
It’s a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. 
 
It’s the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine.

You’ll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated.
 
For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout.
 
And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee.

LMNT 

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Running has the power to create a strong sense of community, but when it comes to road running and trail running they have very little in common aside from putting one foot in front of the other. These sports require different skills and come with their own set of challenges. This is part of what makes them so much fun. While we love both of these sports, we thought it would be fun to debate who are the better athletes: road runners or trail runners?

You typically need more all-out speed to excel on the roads and it takes some time to callus your legs to the impact of racing on hard pavement. This doesn’t mean it’s any easier than trail running though, which takes a lot of agility navigating different terrains and precision to fuel for more time on your feet. There’s no easy way to answer who are the better athletes so RC coach Hayley Munn joins the show to help settle this question. 

We can’t promise we’ll follow any formal debate rules but we can promise a fun conversation that will including topics like:

• What skills separate road runners from trail runners?
• Which types of runners are the better athletes?
• Which type of running is the most fun?

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This week’s show brought to you by:

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

UCAN

If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN.

Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels. 

By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run.

All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance.

Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Sometimes all it takes is a little change to get out of a rut. This proved true for both guests on today’s show, coach Hayley Green and Cherie Turner. After years in the sport, they both discovered a passion for new racing distances and are having way more fun too after making the change. 

Hayley recently traded her focus on road marathons for longer ultra trail races and Cherie discovered she much preferred shorter distances to the ultramarathons she was accustomed to. The common theme here is change and how it can make you a better runner.

If you’ve ever found yourself hitting a plateau or lacking motivation then you’re going to relate to these stories. Running is a sport that rewards consistency and repetition but that doesn’t mean you have to feel like you’re doing the same thing again and again. There are so many different ways to participate in running. Trying something new might be exactly what you need to reignite your passion or reach new levels of fitness.

This show is all about the benefits of trying something new including topics such as:

• How a change in training can make you a better athlete
• How to overcome a lack of motivation with your running
• How your abilities can carry-over to other events or distances
• Signs it might be time for you to change up your training routine

I think these lessons are valuable for just about any distance or even for life outside running and I can’t wait to share them with you. 

Women’s running stories podcast

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This week’s show brought to you by:

Lumen

Have you ever wondered exactly how many carbs you need to fuel your training or if it’s okay to train fasted?
 
Well, now you can get that exact data with Lumen, the world’s first handheld metabolic coach.
 
With Lumen, all you have to do is breathe into your Lumen first thing in the morning, and you’ll know what’s going on with your metabolism, including recommendations to improve your pre-and-post workout fueling for better performance and recovery.
 
What I love most is that Lumen explains what every data point and value means with in-depth videos so you always know what’s going on in your body and what changes you need to make to hit your goals.
 
Lumen is truly one of the most innovative devices on the market.
 
If  you want to take the next step in improving your health, go to lumen.me and use RTTT to get $100 off your Lumen.

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

When it comes to running performance, there are way too many variables to count and this can lead to some pretty strong opinions about what strategies work and which are a waste of your time. 

In today’s show, we’ll be tackling several controversial running topics and getting our expert coaches to weigh in on which are overrated or underrated. 

In this new format, our panel will be given a series of popular topics and tell you why they think each one is either overhyped or why you should be focusing on it if your goal is to progress as a runner. 

Today’s discussion on overrated & underrated running topics will focus on fueling & nutrition. 

We’ll be going over many nutrient types, training supplements, and fueling strategies so you know what to focus on for nailing down your personal nutrition. 

To help us make those tough decisions we’ve brought you two of our expert coaches, Andie and Michael, who will be on our panel for the day. 

In this episode you’ll learn:

• Do you need protein supplements as a runner and what are the best ways to meet your protein needs
• Which vitamins matter most to runners
• Are there nutritional products with performance-enhancing effects
• Should you be following any specific types of diet
• And we’ll hear from our coaches on what you should be focusing on to get the most out of your training nutrition

We all need to eat so if you’ve ever wondered how your fueling can improve running performance this is the episode for you.

Let’s get into it!

Timestamps:

• Protein powder: 3:54
• Protein snack: 10:53
• Collagen: 16:08
• Fish oil and omegas: 22:17
• Vitamin D: 25:20
• Multivatimins: 35:01
• Iron: 40:04

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This week’s show brought to you by:

NuNee

Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain.

Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery.

To learn more head to runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief.

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: aminoco.com/rttt and use the code RC30 at checkout to save 30%

We all know that injuries are the biggest impediment to our continued progression and improvement. The longer you can get in uninterrupted training, the more consistently you’ll improve.

That said, there’s a lot we can do (or at least should be doing) to modify our training to reduce the risk of injury.

To help us dig deep into exactly what these elements are, we’re interviewing Ethan Paster. 

Ethan is a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist and has extensive experience working with runners one-on-one to keep them healthy and build back safely from existing injuries.

We’re going to cover…

• When it’s okay to run through and injury and when it’s not (and how to go about it safely)
• The most important modifications you can make to your training to decrease injury risk
• How to deal with pain management when returning from an injury
• And much more.

This is a great interview for any new runner, but also a great reminder for experienced runners as well. 

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• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Timeline Nutrition

Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

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. 

Our 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 for Run to the Top  listeners go to magbreakthrough.com/runtothetop  and use the code run10 and you’ll save an additional 10% on any purchase. 

There’s a lot of information out there about how to improve your running performance, but it can be overwhelming trying to figure out what to trust and how to fit this all in with your busy lifestyle.

It would be great if we could spend the whole day training and recovering like the elites but for most of us, the reality is that we need to fit training around other priorities such as jobs, family, social obligations, and more. 

That’s why we’ve brought on two of our expert coaches, Alex and Andie, to chat with showrunner Cory about what small changes you can make that have the biggest impact on running performance. 

In this episode, you’ll learn:

• The workouts and strategies that serve as the foundation for optimal training
• The nutrition tweak that has the biggest impact on performance
• The single most important recovery tool that you should never skip
• And a recap of the other variables that have the biggest impact on performance relative to the time and effort required 

• Listen on Podurama
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• 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:

NuNee

Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain.

Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery.

To learn more head to https://runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief.

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

Running and weight loss are two terms that always seem to go hand-in-hand. Almost everyone that wants to lose weight thinks they need to start running or run more.

But, as you’ve heard us talk about before, for runners like us whose primary goal is to run faster, and stay injury-free, running and weight loss is a lot more complicated than many realize.

Is weight loss actually going to help your running? 

If it is a primary or secondary goal of yours, what is the best approach to not sacrifice your running progress? 

What are the common traps runners fall into that derail either their weight loss or running goals and how do you prevent them?

Well, on the show today is one of the leading experts in running nutrition, Nancy Clark.

Nancy has over 35 years of experience helping thousands of active clients—from “ordinary mortals” to Olympians—win with good nutrition. 

Her best-selling Nancy Clark's Sports Nutrition Guidebook has sold over 600,000 copies and her nutrition advice and photo have even graced the back of the Wheaties’ box!

Today she’s going to help us dig into how to approach weight loss while still maintaining your running performance.

We’ll go over…

• Why Losing (or maintaining) weight while properly fueling is so difficult for most runners.
• The biggest mistakes runners make when trying to lose fat
• All of the factors a runner should consider when determining how many calories to consume
• The consequences of “fad” diets and much, much more.

I am excited to share this one with you guys, it’s chock-full of amazing advice!

Calculate how many calories you burn while running easily using our Runner’s Calorie Calculator

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• 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 

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

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. 

Our 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 for Run to the Top  listeners go to magbreakthrough.com/runtothetop  and use the code run10 and you’ll save an additional 10% on any purchase. 

How to handle training and racing in heat and humidity! 

Something a lot of our athletes are talking about now, is the role heat and humidity plays in training and racing. As great as it would be to not see any effect, we know we need to adjust in order to stay on track. 

Our athletes have the ability to click a button in their schedule to automatically adjust their paces based on the dew point and temperature. Yet, it can still sometimes take some convincing that it is alright to be a little slower during this time.

On this week’s Podcast we cover:

• How our athletes adjust their training and how you can use our temperature adjustment calculator
• A comparison of how much you need to adjust based on different weather conditions
• The hydration and heat acclimation strategies our athletes are using
• How dehydration affects performance and tips for staying hydrated
• And, is heat and humidity training really the poor man's altitude?

Master training in the summer, and we can really see the benefits pay off in the fall. Tune in and start maximizing your performance in any weather!

Racing in hot weather? Use our exclusive Temperature Calculator on your workout and race days to adjust your goal pace according to the weather outlook!

Hydration Challenge: https://app.runnersconnect.net/social/p/362912?s=75

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• 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:

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

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: 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: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Sports and health journalist Christine Yu joins the podcast to shed light on the need for inclusive research and guidelines in sports and exercise science, and the transformative solutions that can empower women athletes at every stage of life.

Christine’s ground-breaking book - “Up To Speed” -  addresses the gender data gap head-on. She exposes the limitations of current research and guidelines, revealing how they often fail to consider the unique experiences and bodies of women athletes. Through insightful interviews with researchers and advocates, she highlights innovative approaches proposed to enhance the athletic lives of women and girls, dispelling myths and biases while championing real science.

In this conversation, we discuss:

• the challenges faced by women runners throughout different stages of their lives, such as adolescence, pregnancy, and menopause. 
• the crucial role of research in effectively addressing these challenges
• notable success stories and breakthroughs in sports science that have directly benefited women runners 
• the importance of promoting greater awareness and understanding of inclusivity in sports science research, and how change can be facilitated within the field and the general public.

• Instagram
• Newsletter
• website

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This week’s show brought to you by:

Qualia Mind from NeuroHacker

Tired of Morning Fatigue After Your Workouts?

Qualia Mind is a natural neurotropic designed to improve daily mental performance, especially if you’re a morning runner and struggle to focus at work after runs.

I noticed the difference in just days...to my focus, my mood, my memory and my willpower to GET. THINGS. DONE, especially on those days when morning training really has me feeling unmotivated. 

Go to neurohacker.com/RTTT for $100 OFF, and use code RTTT for an extra 15%

AG1

Adding AG1 to my daily routine has been the best thing I've done all year. If you've been thinking about trying AG1 as well, but the price kept holding you back, AG1 has made it an even better deal for Run to the Top listeners  by giving you a year's supply of Vitamin D plus 5 travel packs and a money back guarantee if you don’t love it when you use the link athleticgreens.com/rttt. 

Timeline Nutrition

Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Today we’re back with more listener questions, but this time we’re switching up the format and introducing one of the newest members of our team, Cory Nagler.

Cory is coming on board as our podcast showrunner and today he and coach Jeff are going to answer the questions you’ve submitted to us over voicemail and through our social media channels.

Along the way, Coach Jeff is going to introduce you into who Cory is and what exactly his role at RunnersConnect will be.

They’re also going to cover topics such as…

• Whether you still get the benefits from a long run or workout if you have to split it up
• How to adapt heart rate zones for the heat
• If strength training is as beneficial for marathon performance as it is shorter events like the 5k
• And a few more.

If you have questions you’d like our coaches to answer on the podcast, you can head to runnersconnect.net/daily and submit them to us or send them to us on any of our social channels. 

Racing in hot weather? Use our exclusive Temperature Calculator to calculate exactly how much heat is impacting your race and workout times and to adjust your goal pace according to the weather outlook!

• 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:

TANRI

Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners. 
 
Unlike most chemical sunscreens, Tanri uses Zinc oxide and titanium dioxide, which protect from both types of UV rays. Plus, they use all-natural Ingredients that are better for you and the environment. And, the most important part for runners – it goes on smooth and won’t burn your eyes during a heavy, sweaty workout because of the natural ingredients. 
 
Don’t be that runner that acts too late when it comes to taking care of your skin. If you’ve tried regular sunscreen in the past, but hated the slimy feel or how it got in your eyes, you’ll love how Tanri has fixed all those issues for runners. 
 
If you want to give Tanri a try, head over to Tanri.com and use the code RTTT to get 10% your entire purchase. 

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

How do you know which supplements are actually improving your performance on race day and which aren’t?

Well, you dig into the research. 

And, since I know all of you listening aren’t researchers at heart (or you just don’t have time to dig into everything) we’ve brought on one of the foremost experts in the world at analyzing research studies and applying them to actual training, Alex Hutchinson.

Hutchinson is a former physicist and national-class runner, and a National Magazine Award-winning science journalist. 

Alex will help us…

• Look at the research on caffeine and how to best utilize it
• The research on beetroot juice and how to practically implement
• And explore if the hype of tart cherry juice has any evidence. 

With his "what does the evidence show" mantra, I think Alex is one of the best people to speak on the subject of what ergogenic aids are worth trying and which aren’t

• 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 

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

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. 

Our 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 for Run to the Top listeners go to magbreakthrough.com/runtothetop  and use the code run10 and you’ll save an additional 10% on any purchase. 

A few months ago we shared a peek inside a week of training of an elite runner, our very own coach Alex Ostberg.

Based on your feedback, you really enjoyed seeing how an elite runner shares the same struggles, doubts, and challenges you do, even though they are running paces and times that seem out of this world.

Well, Coach Alex is back with another relatable glimpse inside a week of training of an elite runner.

Alex is currently building back from a setback in his training, which I know many of us have also experienced. He’ll share…

• The mental and physical challenges of building back 
• The mindset of shifting goals and races when things don’t go as planned
• How he’s building his training to come back stronger.

This is a really great, in-depth look at the mindset and training of an elite runner in a situation all of us can understand and learn from.

• 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 increase 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: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

Should runners be practicing their form? 

Running is one of the few sports that we typically spend all our time training but not practicing. But running is a highly skilled movement, and while there is no perfect running form, should we look to optimize form to boost performance and reduce injuries? 

Here to answer all these questions and provide a masterclass on the subject is Doug Adams

Doug is a Physical Therapist who has published and spoken at an international level on all things related to running, taught thousands of professionals his approach to running gait analysis, and designed and created a widely-adopted portable 3D Motion Analysis system called Helix 3D for analyzing and categorizing running form.

Specifically, we cover:

1. how running gait impacts overall running performance
2. common mistakes or inefficiencies in running form
3. specific drills or exercises that can help improve running form?
4. how optimizing running form can improve performance and reduce the risk of injuries

• Marching Drills - https://youtu.be/WnXk6GK9wPM
• Wall Drill - https://youtu.be/3yefkVPBLbQ
• FREE Essential Elements of Running Course - https://rundna.com/product/essential-elements-of-running/
• If anyone is interested in taking a guided virtual runner readiness assessment we do have a way people can self-test and get a plan to help them with their top priority (Training, strength, flexibility, specific injuries, etc) - https://app.rundna.com/public/survey

• 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:

AG1

Adding AG1 to my daily routine has been the best thing I've done all year. If you've been thinking about trying AG1 as well, but the price kept holding you back, AG1 has made it an even better deal for Run to the Top listeners  by giving you a year's supply of Vitamin D plus 5 travel packs and a money back guarantee if you don’t love it when you use the link athleticgreens.com/rttt. 

Timeline Nutrition

Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

BiOptimizers

Today’s episode is sponsored by Magnesium Breakthrough from Bioptimizers. Their industry-leading magnesium supplement helps you sleep better and reduce stress. Just head to magbreakthrough.com/runtothetop and use code run10 to save 10 percent when you try Magnesium Breakthrough. Plus, if it doesn’t improve your sleep and energy levels like it did for me, or if you’re not satisfied for any reason, they have a 100% money-back guarantee so there’s no risk in trying it out.

The U.S. Olympic Team Trials brings together the best American track athletes to compete for national titles and a spot on the Olympic team. The RC team is here to preview every track event at this meet including how to watch it and some of the top storylines, along with our predictions.

This is another panel-style chat where we won’t be holding back on the bold predictions or controversial opinions. If you’re looking forward to the summer olympics this is the perfect opportunity to get the inside scoop on the American team. We’ll highlight everything you need to know including:

• How athletes can qualify for the summer olympics in Paris
• Scheduling for key track races and how to watch them
• Top storylines to watch for going into the trials

USATF Website U.S. Trials Page -  includes schedule and how to watch

World Athletics Rankings

2011 NCAA 800m Men’s Finals

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• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
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• 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 drinkag1.com/RTTT. Get yours now!

Bace
 
CBD is perhaps one of the most innovative, and misunderstood, supplements in the endurance world right now.
 
The biggest advantage of CBD for a runner like you is the anti-inflammatory properties. CBD can help your muscles heal and recover faster. Additionally, CBD can help you sleep better, which also leads to better rest and improved recovery times.
 
What CBD will not do is make you high and it is non-toxic. It is even approved by the World Anti Doping Agency.
 
If you ever tried CBD before and found it to be too weak or strong, or you haven’t tried it yet because you’re not sure how to best start, then Bace Health’s Discovery Pack is a game changer.
 
The Discovery Pack leads you through a 7-day experience for you to find your perfect dose by slowly increasing from 10mg to 50mg. It’s the perfect way to dip your toes into CBD.
 
If you want to see just how much CBD can improve your recovery, now is the time to give it a try. Right now you can get half off the Discovery Pack, alongside a FREE sample of their balm. That’s 50% off, from $25 to just $12.50! 
 
All you have to do is visit BaceHealth.com/RunnersConnect or enter the discount code ‘RunnersConnect’ at checkout to pick up your Discovery Pack and prioritize your recovery today.

It’s that time of year again when most runners are starting the real meat of their training plan.

The summer has started, you’ve had your few weeks of building back into a plan, and now the real work begins.

At RunnersConnect, we work with hundreds of runners each season and one of the big benefits of that is how much data we’re able to see every year.

We’re able to see huge patterns across what type of training runners are doing when they start training for their race, what types of training and plans they’ve done in the past, and of course what’s worked and what hasn’t.

In today’s episode we go in-depth on 4 of the biggest issues we see when looking at the data and give you some helpful tips on how to make sure you don’t succumb to the same mistakes.

How Race Specific Workouts Will Help You Smash Your Personal Bests

Download your FREE Improvement Performance Calculator now.

• 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:

TANRI

Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners. 
 
If you want to give Tanri a try, head over to Tanri.com and use the code RTTT15 to get 15% off your entire purchase for the entire month of June. 

Interested in a FREE 3-month coaching program?! 

Also, don’t forget to enter our giveaway with Tanri
 
You can win…

1- National Parks Pass
1- $100 Fleet Feet gift card
1- piece of TANRI gear
1- TANRI Ambassador box which includes all of their suncare products
3 months Personal Coaching from RunnersConnect

The giveaway runs throughout the month of June and the winner will be announced via TANRI’s Instagram account on July 3rd.
 
Enter and all other details here: https://runnersconnect.net/tanri 

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to https://lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

I know I am often guilty of not wanting to warm-up like I know I should. Sometimes it feels like “just another thing” I need to do, especially when everything is feeling good.

But, what always helps me step back and focus on warming up, even when I don’t want to, is thinking back to the scientific understanding of why it’s so critical and just exactly how much it can help decrease injuries.

So, in today’s episode we’re going to help you by giving you that in-depth understanding of the why, the benefits and the how to so you can remind yourself just how important it is on those days you want to skip it.

We’re going to dive into…

• Exactly why the warm-up is so important to performance and injury prevention
• How we often confuse flexibility with being warmed up and why we need to rethink this concept.
• The difference between active stretching and a dynamic warm-up
• Plus, how long and what type of warm-ups to do, even in bad weather

You’ll learn a lot of helpful lessons in this one, so let’s get to it!

• 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

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

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. 

Our 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 for Run to the Top  listeners 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.

Chat GPT been hailed as a game-changer for many industries, but what about for your running training?

In this week’s Coach Chat episode, Coach Michael and Coach Andie take on Chat GPT and break down their responses. 

• 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%.

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

GPS watches are an essential tool in the toolkit of runners everywhere. 

But have you ever stopped to consider whether you understand the ins and outs of the technology at your disposal? Have you ever wondered about the utility of watch metrics like running dynamics, performance condition, or intensity minutes? Do you ever feel like you may have too many features and too much data to wade through?

Here to help us understand how to get the most out of cutting edge GPS watches for our training, racing, and overall wellness is Joe Heikes, a Product Manager at Garmin. 

Specifically, we discuss:

• how to organize and make sense of all the features a GPS watch has to offer 
• the basic and advanced metrics you can reliably track on your GPS watch
• tips and tricks for using GPS watches and getting the most out of features like training readiness 
• the features and benefits that differentiate Garmin GPS watches from the rest of the market 

• 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:

Garmin

It’s no secret — Garmin’s been in the running smartwatch game for a long time. So long, in fact, they just hit twenty years of Forerunner. To celebrate, Garmin’s put select Forerunner watches on sale. Shop the new Forerunner lineup now at Garmin dot com and be sure to check out the sale on select Forerunner watches.

Timeline

Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

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.

Now that memorial day is behind us, it’s time to kick summer training into full gear!

Most normal people think of the beach, bbqs and pools when they think of summer, but us runners know summer is really about the long runs and grueling workouts that fortify us for a fall of new personal bests.

With that in mind, in today’s episode our coaching staff, both current and former, are going to answer some of your questions about summer training. 

You’ll learn…

• Neat tips and strategies to adapt your speed workouts to the heat
• Uncommon signs of dehydration you may see
• Running on the beach and with your dogs
• Optimizing performance for hot summer races

This is a must listen before we hit the peak of summer training and I guarantee you’ll pick up at least a few new ideas you can implement in your training.

Get your free download of our exclusive Temperature Calculator now!

• 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:

TANRI

Tanri offers all-natural traditional suncreens, SPF 30 mineral sunscreen, SPF 15 lip balm, an SPF 15 Daily Moisturizer, and an After-Sun Restorative Moisturizer made for runners, by runners. 
 
Unlike most chemical sunscreens, Tanri uses Zinc oxide and titanium dioxide, which protect from both types of UV rays. Plus, they use all-natural Ingredients that are better for you and the environment. And, the most important part for runners – it goes on smooth and won’t burn your eyes during a heavy, sweaty workout because of the natural ingredients. 
 
Don’t be that runner that acts too late when it comes to taking care of your skin. If you’ve tried regular sunscreen in the past, but hated the slimy feel or how it got in your eyes, you’ll love how Tanri has fixed all those issues for runners. 
 
If you want to give Tanri a try, head over to Tanri.com and use the code RTTT to get 10% your entire purchase. 

Kudoos
 
Experience live motivation, coaching and real cash rewards with Koodos Live, the latest fitness app founded by 2 MIT runners and aerospace engineers.
 
Koodos is the perfect motivational tool for any fitness journey. It's easy to use, immersive, social and a lot of fun too.
 
Use Koodos next time you head out for a run and experience the thrill and motivation of receiving real-time cheers and challenges. You’ll find yourself pushing extra hard each time you head out!
 
Collect Koodos tokens from your followers to earn badges and real cash rewards. Cash out your rewards or donate to charity… you can do it all within the Koodos Live app.
 
Download the Koodos Live app today

IOS: https://apps.apple.com/us/app/koodoslive/id1607115205
Android: https://play.google.com/store/apps/details?id=live.koodos.koodosapp

How many times have you finished a race and thought “I could have pushed harder”? If you’re anything like me, then this likely happens to you quite often.

But, one thing I learned from interviewing some of the best runners in the world is that you can actually train your mind, just like your body, to overcome your brain telling you to slow down and learn how to better push your physical limits.

To help you learn how to do this, I’ve brought on one of our favorite guests, Matt Fitzgerald. He’s going to teach you…

• The science of inhibitory control and the benefits of practicing inhibitory control
• How to deal with your thoughts during a long endurance race
• How to unlock neuroplasticity for better performance
• Perception of effort and how it affects physical & mental capacity

If you’re tired of finishing races like you could have pushed yourself harder, this is a must listen!

• 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:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to https://lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

LMNT 

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

What age were you when you first started running?

I’m guessing you were over 18 - and likely over 30, 40 or even 50. And unfortunately, as you may have well experienced, there’s something so much harder about starting when you’re older.

So many more obstacles, worries, and challenges that your running peers who started earlier in life never had to deal with. 

In today’s episode, Coach Jeff is going to dig deep into many of these reasons and share with you some tips on how to make some of them a little easier or less challenging.

You’ll learn…

• The science behind why it’s more difficult to stay healthy
• The big physiological disadvantage you face (and how to catch up)
• And how our approach to goals as adult runners puts us at a disadvantage

Having been someone who took up running very early in life and now someone who coaches almost exclusively people who didn’t, Coach Jeff has a lot of unique perspectives and anecdotes he’s going to share with you that really make some of these points hit home.

If you started running later in life, you’re really going to love this episode. 

• 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 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: 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%

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

Are you a runner that has suffered from hip-related injuries, weakness, or mobility issues? Do you suspect it’s having a negative impact on your training? 

Well, you are in luck because in this episode runner rehab specialist Dr. Lauren LaPierre returns to the podcast to discuss all things hip strengthening. Specifically, we discuss:

• warning signs or symptoms of hip dysfunction
• common causes of hip tightness and restricted mobility in runners
• how hip mobility impacts running efficiency and performance
• specific hip stretches, mobility exercises for runners to consider
• the role of hip flexibility and range of motion and its impact on running mechanics
• strength training exercises that improve hip stability and prevent common hip injuries
• cross-training exercises that specifically benefit hip health

To follow & connect with Dr. Lauren click here: @thepersonalizedrunningdoc  

To learn more about 1:1 coaching opportunities with Dr. Lauren, whether you're looking to return to running pain free or improve your running performance for a race this coming fall, schedule a FREE Discovery Zoom Call via this link: https://thepersonalizedrunningdoc.com/schedule

To view & try the exercises discussed in this podcast, click this link: youtube.com/playlist?list=PL1dIVowABft61dRibvUZUxTGwHScJLHE8

• 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:

Oladance

If you’ve tried running with headphones before but didn’t like how they felt, then you really need to give Oladance headphones a try. You’ll be amazed at the difference their open-ear-design makes. Just visit oladance.com/rttt and use the code RTTT to save 20% on your purchase.

Timeline

Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

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.

There’s a lot to be said about the benefits of quick and easy online logs like strava, but is it possible you’re missing out by not keeping a hand-written log as well?

Coach Ruiari and Dylan think so and in today’s episode they’re going to discuss why exactly they think hand-written logs can be such a beneficial tool to improve your running.

Some of the benefits they discuss are…

• The ability to easily flip back over years and analyze trends
• Hand-written logs by nature help you write down more thoughts and feelings and not just data so you have more insight into why you might have been running so well or so poorly.
• Especially for beginners, it can help you understand the reason behind why you’re doing things.

This is a great back and forth between the coaches and something I think every runner can get something out of. If you’re not already using a hand-written log, this will be a great listen.

• 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:

Elo Protein

Elo’s Smart Protein takes the guesswork out of finding the optimal protein amount and blend for you by drawing data from your wearables and fitness apps such as Strava, Peloton, and Apple Watch to provide specific dosing recommendations after every workout. 

Elo Smart Protein comes in either grass-fed whey or pea protein, and can include other functional ingredients, like probiotics and ashwagandha, to help you recover faster and support your goals. 

Take out the guesswork and get the right amount of protein after every workout. Go to elo.health and enter code RTTT for 50% off your first month.

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Setting realistic goals is perhaps one of the most important pieces of starting out your training on the right foot and one of the most common reasons we see runners struggle with their training.

So, today we’ll be hearing from  Dr. Grayson Kimball, a Sport Psychology Consultant in the Boston area who is also a big runner himself.

In this episode, you’ll learn…

• How to know if your goals are realistic and why this is so important
• How to combine setting long-term and short-term goals
• Re-setting your goals after an injury or period of missed running
• And how to exceed your limits with mental preparation.

There are a lot of great insights from this interview that are going to help you plan and prepare for your upcoming fall races. So, let’s get to it!

• 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 - Summer

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

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. 

Our 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 for Run to the Top  listeners go to magbreakthrough.com/runtothetop 

Most runners know that doing at least some strength training is beneficial but figuring out how to fit this into a training schedule can be difficult. On today’s show, coach Andie joins us to cover the “how” and “why” of fitting strength work into your training schedule so you can get all of the performance benefits without feeling like you’re compromising your runs.

We get that most of you listening love to run and probably spend a lot of time getting in your easy runs and workouts. That’s why we’re focusing on strength work as a complement to run training and not something you need to choose between. In fact, proper strengthening can dramatically lower your risk of injury to help you run longer and healthier. Nailing the timing and frequency of these workouts will help you progress in the sport even without changes to your running. You also don’t need to spend a lot of time to see these benefits. The key though, is doing the right kind of training for your running goals.

During the show, we’ll help you find this perfect balance between strength work and running with topics such as:

• The benefits incorporating regular strength training into your routine
• The muscle groups and exercises that are most important for long-distance running
• Determining the right timing and frequency of strength training for your goals
• Whether it’s better to strength train before or after running
• How to adjust your strength work as you get closer to goal races

It can be such a challenge to strike this perfect balance and I’m excited to share this conversation with you on how to fit strength work together with your running.

Interview with Duane Scotti on plyometrics: Jump Start Your Running with Plyometrics: Duane Scotti - Runners Connect

Claire Bartholic discusses the best strength workouts for runners: The Perfect Strength Training for Runners - Runners Connect

• 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 

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Flagstaff Retreat

Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ.

Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! 

Whether you’re looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you.

Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve.

Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started.

To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/flagstaff.

With the main portion of the spring racing season completed, many of you are likely pondering what you should do next.

So, today our current and past coaching team are going to answer some listener questions about what to do after your race.

Here’s what you’ll learn…

• Why you need to have a period of recovery after a marathon (and how to do it properly)
• How to deal with muscle soreness after races and why it might be happening to you more than normal.
• How to put a bad race behind you
• The best way to approach training for back-to-back marathons
• And what to do between races to optimize your long-term progression

If you have questions you’d like our coaches to answer on the podcast, you can head to https://runnersconnect.net/daily and submit them to us. 

• 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:

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/rttt and use the code TOP to save 20% on your purchase.

Heal from the Amino Company

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: 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: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Today we’re lucky enough to have our very own Coach Jeff on the show to talk about the importance of macronutrients and how ensuring you have the right mix can help you hit your performance and nutrition goals.

You’ll learn…

• The role of each macronutrient and why each is critical to performance and health
• The optimal ratio of macronutrients to hit your goals
• How you should adjust these macros based on your training, age, gender and other factors.
• And if you stick around until the end, Coach Jeff will give you some awesome tips to make hitting you daily macronutrient goals easier.

There’s a lot to unpack here and Coach Jeff is going to get real in-depth, so let’s get to it!

• 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:

BiOptimzers Sleep

If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.

Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand

You’ll fall asleep in minutes and you’ll stay asleep throughout the night. 

For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop

In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

TIMELINE

Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. 

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. 

Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle.

Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. 

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

How much should you trust your GPS watch? 

In this week's coaches chat, coaches Michael and Andy dig into GPS watches and cover some of the most common questions and concerns we see as coaches, plus metrics we recommend tracking. 

They’ll discuss…

• Why GPS watches may not always be accurate, especially on trails or dirt roads.
• Why certified marathon courses are more accurate than GPS watches.
• Understanding effort is more important than just focusing on paces for training
• How to have a healthy balance between the data you consume and the effort you put in. 

You don't want to miss this one. 

• 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:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/rttt and use the code TOP to save 20% on your purchase.

On this episode of RunnersConnect, we explore various ways to improve running form and prevent injuries. 

Our expert guest, Jay Dicharry, shares insights from his experience analyzing running patterns and addressing injuries as a physical therapist. 

Jay’s going to discuss the most common issues we see when it comes to running form and injury, including the two most usual culprits of poor form and injury, posture and foot strike.

Plus, we’re going to get into building strength and power in your legs, the impact of different types of footwear on foot strikes and load on the body, and the role of glute muscles in running posture alignment. 

Whether you're a seasoned runner or just starting out, this episode has something to help you run stronger and with less injury risk.

• 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. 

Our 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 for Run to the Top  listeners go to magbreakthrough.com/runtothetop  to save up to 42% 

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Is the fatigue you’re feeling overtraining or just the normal fatigue we should all expect when training hard? It’s a question that will drive runners crazy.

In today’s episode, we’re going to delve deep and give you some actual measurable data you can use to tell the difference. You’ll learn…

1. The difference between normal training fatigue and overtraining
2. Why training fatigued is sometimes okay (and even needed)
3. Some measurable ways to tell if you’re overtraining
4. How to dig yourself out of being overtrained

If you’ve ever felt paralyzed by the decision of whether you’re just feeling tired or if it’s something more serious, then this episode is for you!

Calculate how many calories you burn while running easily with our calorie calculator - Download now!

• 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: 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: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

How can the average athlete relate to some of the best runners in the world? What insights can be gained? And in what ways are we more similar than different? 

These are just a few of the questions addressed in this episode of Run To The Top. 

We host author Sarah Gearhart who’s recently published book titled “We Share The Sun” takes readers behind the scenes and into the lives of some of the world’s most elite runners in Kenya and their legendary coach, Patrick Sang. 

We talk about Kenyan running culture, the philosophy of one of the greatest and least heralded coaches of all-time, the importance of developing character and purpose in tandem with physical fitness, life in the training camps of Iten, and the unique challenges Sang’s athlete face in a changing media and performance landscapes of the sport. 

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:

Timeline Nutrition

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. 

Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. 

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Elo Protein

Elo’s Smart Protein takes the guesswork out of finding the optimal protein amount and blend for you by drawing data from your wearables and fitness apps such as Strava, Peloton, and Apple Watch to provide specific dosing recommendations after every workout.

Elo Smart Protein comes in either grass-fed whey or pea protein, and can include other functional ingredients, like probiotics and ashwagandha, to help you recover faster and support your goals. 

Take out the guesswork and get the right amount of protein after every workout. Go to elo.health and enter code RTTT for 50% off your first month.

In today’s episode, Coach Jeff Gaudette is going to be answering listener questions we’ve received over the last few weeks from our fans just like you. 

We’ve got some great questions, covering everything from how to determine if you can run through an injury or not, how to approach marathon long runs and post run nutrition. 

Plus, if you stick around until the end, Coach Jeff delivers some interesting training insights from two elite female runners he coaches who despite running similar times, approach training drastically differently and what you can learn from this.

Topics we cover:

• How to know if you can run through an injury or not
• Why you should train to burn fat as a fuel source
• How to accomplish this in training and when
• Post run recovery
• Getting sick after hard workouts
• The importance of long-term thinking in your training
• Runners with the same PRs but with drastically different training approaches (and how this applies to your training)
• Is running bad for your knees

Don’t forget, if you have questions you’d like our coaches to answer on the podcast, you can head to https://runnersconnect.net/daily and submit them to us.

• 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:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

On this episode of RunnersConnect, sport psychologist Dr. Stan Beecham explains how our own thinking can often get in the way of our ability to perform at our best, especially as runners. 

You’ll learn why he thinks we need to…

• Learn the importance of difficult tasks and making conscious decisions to prioritize long-term results over short-term satisfaction.
• Be conscious of your thinking: It's important to recognize how our thinking can limit our potential and affect our performance. 
• Embrace your quirks and do the best you can each day

What valuable insights have you gained from this episode? Share your thoughts in the comments below! 

• 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:

BiOptimzers

If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.

Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand

You’ll fall asleep in minutes and you’ll stay asleep throughout the night. 

For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop

In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

The half marathon is one of the most underrated distances you can train for and race. 

Not only is it a good stepping stone in volume for newer runners, but it’s a great way to mix up training for more advanced runners.

In today’s episode, Coach Ruiari and Coach Dylan are going to talk about…

• Why moving up or down to the half marathon distance can help you combine speed and strength training. 
• Why training for several months consistently is necessary for success in longer races. 
• The importance of building your lactate threshold during training, especially for a half marathon
• And specific workouts you can use to crush your next Half Marathon

If you’ve got an upcoming Half Marathon or are thinking about what to do for your next race, this is a great listen.

Here are some of the sample workouts discussed…

Fartlek (short variation):

Option 1: 15 x 1’ at LT, 1’ min at MP + 20-40s

Option 2: 2 x 10 x 1’ at LT, 1’ min at MP + 20-40s ( 4 min between sets)

Option 3: 15 x 1’ at LT, 1’ min at MP + 20-40s, 4 min rest, 10 x 1’ at T, 1’ min at MP + 20-40s, 4 min rest, 5 x 1’ at LT, 1’ min at MP + 20-40

Fartlek (long variation):

Option 1: After a warmup do, 6 miles of 400m at 10k pace, 1200m at MP

Option 2: After a warmup do, 6 - 7 miles of 800m at T to HM pace, 800m at MP

Option 3: After a warmup do, 6 - 8 Miles of 1 mile at T to HM pace, 1 mile at MP

Threshold Intervals: 

Option 1: After a warmup, 4 x 1 mile at lactate threshold pace with 60 second continuous jog recoveries

Option 2: After a warmup, 10 x 800 meters at lactate threshold pace with 60 seconds continuous jog recoveries

Option 3: After a warmup, 3 x 2 miles at lactate threshold pace with 2-3 minute continuous jog recoveries

Cutdown Session: 

8 miles at Marathon Pace plus 40 - 50s, cutting down 10 seconds per mile

Example: 2 mile warmup, Miles 2-10 (8:00, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00, 6:50, 6:40, 6:30), 2 mile cool down 

HM Pace Specific Sessions: 

6 x 1 mile at  goal HM pace (60s jog recoveries)

4 x 2 Miles at goal HM pace (3 min jog recoveries)

6-8 miles at goal HM pace (continuous after warmup miles)

• 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: 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: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

Are you currently in an injury cycle you can’t seem to break out of? 

Well, so is Dean Schmidt and on today’s training plan rescue we’re going to take a deep dive into Dean’s plan to uncover why this is happening and give him a 3-step plan to break out of the injury rut and get back to healthy training.

We’ll go in-depth on…

• Why you should avoid racing for the next 6-8 months
• The problem with intensity and how to build up your training and mileage
• How to uncover the source of your nagging injuries

Get ready for some awesome training gems from Coach Jeff as he breaks down and rescues Dean’s training plan!

Download your FREE Injury Assessment Video now!

Looking to improve your running form? Want to increase efficiency, run faster, and stay injury-free? Get your access to our exclusive Running Form Course !!

• 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:

BiOptimzers Sleepbreakthrough

If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.

Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand

You’ll fall asleep in minutes and you’ll stay asleep throughout the night. 

For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop

In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

You’ve probably heard of the classic game “Would you rather” but we’re giving it a running-themed twist by focusing on topics related to the marathon. There’s a lot that can happen throughout a marathon and you’ll hear our thoughts on many of them from race day struggles to performance breakthroughs. 

This is a fun and lighthearted conversation about training topics experienced runners will be familiar with themselves. Some of the questions we’ll ask include:

Would you rather…

• Win a race or PR
• Deal with chafing or cramping 
• Never get injured or always fuel your run perfectly
• Underfuel or manage GI problems the whole race

We’d rather you enjoy hearing this episode so let’s get into it!

Athlete shout-outs:

• Joel Mendez: For setting a HS record in the mile
• Rob Watson: For running lifetime PRs in his 50s in the 5k, 8k, ½ Marathon, and Marathon
• Leslie Pacini: For consistent training over years while balancing a tough and unpredictable work schedule
• Nicholas Florio: For finally breaking the sub-4 mark in the marathon

• 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:

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Previnex Joint Health Plus

Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. 

In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination.

I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys.

If you’re suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Are you ready for the big spring races like the Boston and London Marathons? 

In this podcast episode, we dive into two key factors for your race day success: tapering and determining your race pace. 

📉 We’ll discuss why we recommend a three-week taper with a 85-90% mileage reduction three weeks out and a 70-75% reduction two weeks out from a marathon. 

🏃‍♂️ You’ll learn why it’s important to maintain medium intensity workouts to stay mentally sharp. 

🏅 Finally, we discuss how to determine your race pace using clear markers from your workouts leading up to the race. 

So whether you're a seasoned runner or new to the game, these tips will help you crush your spring races! 

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• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

Elo Protein

Elo’s Smart Protein takes the guesswork out of finding the optimal protein amount and blend for you by drawing data from your wearables and fitness apps such as Strava, Peloton, and Apple Watch to provide specific dosing recommendations after every workout. 

Elo Smart Protein comes in either grass-fed whey or pea protein, and can include other functional ingredients, like probiotics and ashwagandha, to help you recover faster and support your goals. 

Take out the guesswork and get the right amount of protein after every workout. Go to elo.health and enter code RTTT for 50% off your first month.

Tapering is one of the most difficult mental challenges we face as runners when targeting a big goal race.

We’ve put in weeks and months of hard training and sacrificed a lot to try and get ourselves in our best racing shape and yet everything could come crashing down in the final two to three weeks if we’re not careful.

Add in the fear of the reduced mileage and workouts ruining our fitness plus all the weird feelings, such as dead legs we commonly experience in the final two weeks and it’s no wonder the taper is a huge stress.

With goal spring half and full marathons right around the corner, I thought today would be a great time to take on some listener questions about the taper.

Not only might you have the same questions, but we’ll dig deep into the topics so you can really learn and understand the ins and outs of the taper.

Today, you’ll learn…

• How to reduce your mileage properly during the marathon so you hit the starting line fresh while not losing fitness.
• How to adjust your weekly mileage, workouts and long runs when tapering for a 5k or shorter race distance.
• How your diet might change when tapering for a marathon and common questions about weight gain, carbs, etc.
• How to avoid peaking too soon for your race
• How to taper off your strength training before a big race so you don’t lose all your strength gains, but still feel fresh come race day.
• What to do if you find yourself injured only a few weeks from your goal race

I know I picked up some great tidbits just from listening in on the coaches and I know you will too. 

If you have questions you’d like our coaches to answer on the podcast, you can head to runnersconnect.net/daily and submit them to us. 

You can send an audio recording or type in your questions. We’ll do our best to get your question featured on the next round-up show.

Enjoy today’s episode!

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• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

BiOptimzers Sleep

If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.

Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand

You’ll fall asleep in minutes and you’ll stay asleep throughout the night. 

For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop

In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Have you ever wanted to peek inside the training and the mind of an elite runner?

What does their training look like? Do they have the same ups and downs? What goes through their mind during workouts and throughout the week?

This week our very own coach, Alex Ostberg, peels back the curtain on his most recent week of training to run xxxx.  

In addition to getting the details and “why” of his workouts, you’ll also hear him discuss the challenges he faced and lessons he learned throughout the week, including…

• How to swallow your pride and adapt your workouts
• Standardizing his pre-workout routine to make race days less nerve-wracking
• Focusing on the 80/20 rule when it comes to recovery

This is a really great, in-depth look at the mindset and training of an elite runner looking to make huge strides this spring and summer.

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• 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: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

Have you thought about what the long game looks like for your running? You know, like what you can do right now in order to log enjoyable miles and even race well into your 70s, 80s, and dare I say 90s? 

If not, this episode is for you. Kelly and Juliet Starrett join Run To the Top to discuss some of the latest runner mobility insights from new book “Built To Move”. Specifically, we cover:

• Easy mobilization practices to increase range of motion and avoid injury
• Intuitive ways to integrate more movement into your daily life and escape sedentary habits
• No-fuss guidelines for improving nutrition and sleep
• Basic breathing practices to manage stress and pain
• Quick and simple assessments to gauge progress and what needs improvement

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• 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:

Lagoon

Countless research studies have shown that pillow selection can have a dramatic impact on sleep quality.

For example, a systematic review of ergonomic sleep data demonstrated that selecting a pillow based on your sleep position (on your back or on your side) dramatically improved sleep quality and reduced spinal pain.

Likewise, research has shown that pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject's height.

Multiple studies have also shown that pillow stuffing that can keep you cool throughout the night leads to much better deep sleep outcomes.

That’s why we love the pillows designed by Lagoon.

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

TIMELINE

Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. 

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. 

Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle.

Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. 

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

If you’ve paid any attention to elite racing times or even had conversations with anyone in your running group, then you know all about “Super Shoes”.

If you’re a new runner, “Super Shoes” are the general term for running shoes made for racing that contain a carbon fiber footplate that adds more “spring” to each step and thus improves running economy by reducing the amount of work a runner must do while running at a given speed.

Coach Michael and Coach Andie discuss how super shoes have changed the elite running landscape, but more importantly, discuss what super shoes mean for the “average runner”.

They’ll talk about…

1. When should you give super shoes a try
2. Why you should avoid wearing them too often
3. How much will they help (hint: everyone will be different)

You’re going to love this in-depth deep dive on all things super shoes, plus takeaway some lessons you can apply to your own running!

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• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Delta G
Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance

But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they’ve developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes. 

The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag

Plus, use the code RTT20 when you do and you can save 20% on any purchase you make.

Oladance
If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

There’s a lot of content for new runners just getting started and of course a ton of books, videos, etc for experienced runners trying to break through plateaus and achieve that final 5-10%.

But, what about those of you in the middle? Not completely new to running, but certainly nowhere near your potential with a ton left to learn.

Well, today’s an episode for you. 

Coach Jeff is going to analyze the training of Mike Boiling and help answer some of the most difficult questions like…

1. How to prevent information overload
2. How to train optimally when your fitness and paces are changing so rapidly
3. How to know when it’s time or you’re ready to increase your volume or intensity

Ready for another awesome lesson? Let’s get to it!

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• Join the Elite Treatment where you get first dibs on everything RTTT each month!
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• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

LMNT 

Did you know that you’re likely to sweat as much, if not more, in the winter than in the summer?

That’s because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it’s harder to notice.

Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance.  But you've also been told that too much salt is bad for you, so it can get confusing to know what to do.

The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way. 

Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange.  It even comes unflavored for those who prefer the clean, salty taste.

That’s why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.

To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect. 

Antibiotics. We’ve all likely taken them at some point to fight off a lingering sickness or to help control more serious infections like strep throat, ear infections or bladder infections.

But, did you know that antibiotics might also negatively impact your running? 

In fact, taking antibiotics is often unknowingly the cause of poor race and training results.

Now, this doesn’t mean you shouldn’t be using antibiotics. You should always listen to your doctor. However, it does mean that you should be aware of what potential changes to your training and racing schedule you might need to make when taking them.

In today’s episode, Coach Ruiari and Dylan are going to discuss what you need to look out for when taking antibiotics and how to safely modify your training should you need them.

• 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%

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/ RTTT and use the code TOP to save 20% on your purchase.

Are you getting high-quality sleep on a nightly basis? If you’re one of the 67% of Americans that report frequent sleep issues, perhaps, you’re not but you’re looking for answers.

In this episode of the Run To The Top Podcast, sleep expert Matt Gallant from BOptimizers joins the show to discuss:

• lifestyle and environmental factors that prevent a good night’s sleep
• daily protocols you can adopt to course correct and sleep better 
• research around why improving sleep quality is the most important biological optimizer
• how runners specifically benefit from improved sleep quality
• tracking sleep cycles and why all sleep isn’t created equal

If you’re curious about the state of sleep research and the simple, actionable steps you can take to dramatically improve your sleep quality (as well as the quality of your training and recovery), tune into this 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:

TIMELINE
Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. 

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. 

Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle.

Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. 

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

BiOptimzers 
Stress is a common factor that affects everyone in today's fast-paced world, leading to various health issues, including heart problems, inflammation, obesity, and mental illness.

While most people focus on finding relief through meditation or trips to the spa, what if the root cause of stress is actually a deficiency in a key nutrient?

Introducing Magnesium Breakthrough, the ultimate magnesium supplement that offers the full spectrum of all seven types of magnesium, specially formulated to reach every tissue in your body for maximum health benefits.

This one-of-a-kind product is designed to reverse low levels of magnesium, which could be causing a multitude of health problems.

But what sets Magnesium Breakthrough apart is its ability to impact the release of stress hormones, like cortisol, and block the activity of more stimulating neurotransmitters, leading to a more peaceful and resting state.

This means that this supplement acts like a brake on your body's nervous system, helping to calm and soothe, promoting a better quality of life.

If you’re interested to see just how much Magnesium can help, simply go to magbreakthrough.com/runtothetop and use the code Run10. And for a limited time if you buy 3 bottles you can get exciting Gifts with Purchases like Blue light-blocking glasses and more!

AG1

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!

Do you ever wonder why some runners are better at shorter distances while others are far more suited to longer distances?

Well, a lot of this has to do with the type of muscle fibers you’re predisposed to having.

But, what many runners don’t know is that there are ways to train to specifically target certain muscle fiber types and thus improve our weaknesses.

In today’s episode, Coach Andie is going to take an in-depth look at muscle fibers to better understand how they influence your training.

You’ll learn what the different muscle fiber types are and what they do and how to specifically target each in your training.

Now, don’t worry, you don’t need a science degree to follow along, she’ll keep it simple.

• 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!

Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance

But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they’ve developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes. 

The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag

Plus, use the code RTT20 when you do and you can save 20% on any purchase you make.

We all know how important foam rolling is for staying injury-free and just plain feeling better for every run.

But, let’s face it, many of us skip it because clearing out space on the floor feels like too much work, the pressure is too painful and difficult to control, or you can’t seem to hit the right spots.

That’s why I was so amazed when I saw the door-mounted foam roller from Mobility Wall. 

The Mobility Wall device mounts to your doorframe in just a few seconds and is easy to move up and down the frame in just a few seconds. 

Not only does this get you off the ground and ready to foam roll in just a few seconds, it also allows you to easily hit muscles in your neck and shoulders that aren’t possible with a traditional foam roller. 

Even better, because you’re off the ground, you don’t have to control gravity to adjust the pressure. You simply use upward and inward pressure, which is much easier to control. The days of painful foam rolling are over. 

If you’ve been wanting to get more consistent with your injury-prevention work this year, the Mobility Wall foam roller will be a game changer. I can’t believe how much more I’ve been foam rolling since I started using it. 

Plus, we’ve got a special offer for you. Just go to mobilitywall.com/RTTT or enter RTTT at checkout for 20% off your first order. Plus, it comes with a free app that gives you video instructions on exactly how to hit every area.

Learning how to properly fuel before and after your runs can be a tricky piece of the running puzzle to figure out since there’s no one correct answer for everyone.

It’s no surprise then that some of the most common questions we receive on our social channels and over email involve fueling for training.

In today’s episode, we’re going to have our team of coaches give you the answers to some of the questions we’ve received about fueling before and after runs.

Our coaches will help you figure out…

• The best way to approach fueling before super early runs
• Whether glycogen depleted runs should be a part of your training
• How to properly fuel for double workout days
• How to ensure you get enough calories in on long run days
• What to focus on after your runs in terms of fueling
• Any special modifications you need to make on long run days
• And finally, what being hungry all the time or at night means 

If you’ve ever had questions about your pre or post run fueling practices, you’re going to love this episode.

• 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!

If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.

Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand

You’ll fall asleep in minutes and you’ll stay asleep throughout the night. 

For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop

In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. 

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Lauren Mantha is a local Toronto runner who created a simple solution to a common problem with her website, A Running List. What started as an Instagram post about the running clubs in her area has transformed into a full website mapping out running communities globally and their meeting times. Her mission is to make the sport more accessible to everyone by making this information more accessible. 

Lauren only started running in 2023 to raise money for children’s hospitals but flash forward one year and her website has been featured in the Canadian Running News and helped many runners discover new running communities. Lauren sat down with us to discuss her journey in creating this website including topics such as:

• Why running clubs are an important part of the running community 
• How an Instagram post about running clubs became a mapping tool for running clubs across the globe
• How A Running List is helping to make running clubs more accessible
• How runners can find running communities that suit them best
• How to make joining a new running club less daunting 

Lauren has a really cool story to share about A Running List. She is every bit as passionate about helping others as she is about running so I’m excited to share that story with you.

A Running List Website: https://www.arunninglist.com/
A RUNNING LIST IG: @arunninglist
Lauren Mantha Personal IG: @laurenmantha
Submit new clubs here: https://www.arunninglist.com/contact
Canadian Running Feature of A Running List: https://runningmagazine.ca/the-scene/toronto-woman-creates-online-database-to-find-local-run-clubs/

• 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

Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. 

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. 

Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle.

Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. 

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

LMNT 

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

While you might not have been able to join is in-person for our first in-person retreat of 2023, Coach Andie and Coach Michael talk in-depth about some of the biggest lessons both our attendees and coaches experienced over the 4-day weekend.

You’ll learn…

1. Why you are not as “slow” as you think
2. How your form is better than you realize
3. That you’re not weird if you love running! (maybe a little)
4. How not to underestimate yourself
5. Why connection and camaraderie have greater impacts than we expect

Along the way, they’ll discuss super shoes, the marathon trials, USATF scandals and more.

This is a fun conversation and inside peak at what our running retreats are like. You’re going to love it and learn a lot!

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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%

Shuteye Chai is a latte for sleep that combines adaptogens, aminos, functional mushrooms, and magnesium wrapped in a heavenly masala chai-inspired spiced body.

Specifically, ingredients such as chaga, reishi, and ashwagandha help calm your central nervous system, which we know is always elevated from training, family and work stress, and too much screen time.

If you’re looking for a delicious way to feel more relaxed and calm before you go to bed and get more quality sleep, discover how Shuteye Chai can revolutionize your sleep and get 15% off with code RTTT.

Why does it make sense to Ethiopian runners to get up at 3am to run up and down a hill? 

Who would choose to train on almost impossibly steep and rocky terrain, in hyena territory? 

And how come Ethiopian men hold six of the top ten fastest marathon times ever?

Michael Crawley spent fifteen months in Ethiopia training alongside (and sometimes a fair way behind) runners at all levels of the sport, from night watchmen hoping to change their lives to world class marathon runners, in order to answer these questions. 

In this episode of the Run To the Top Podcast, we dig into the insights from his experiences and learn how they can apply to athletes at all stages of their running journey 

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This week’s show brought to you by:

TIMELINE
Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. 

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. 

Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle.

Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. 

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

BiOptimzers 
Stress is a common factor that affects everyone in today's fast-paced world, leading to various health issues, including heart problems, inflammation, obesity, and mental illness.

While most people focus on finding relief through meditation or trips to the spa, what if the root cause of stress is actually a deficiency in a key nutrient?

Introducing Magnesium Breakthrough, the ultimate magnesium supplement that offers the full spectrum of all seven types of magnesium, specially formulated to reach every tissue in your body for maximum health benefits.

This one-of-a-kind product is designed to reverse low levels of magnesium, which could be causing a multitude of health problems.

But what sets Magnesium Breakthrough apart is its ability to impact the release of stress hormones, like cortisol, and block the activity of more stimulating neurotransmitters, leading to a more peaceful and resting state.

This means that this supplement acts like a brake on your body's nervous system, helping to calm and soothe, promoting a better quality of life.

If you’re interested to see just how much Magnesium can help, simply go to magbreakthrough.com/runtothetop and use the code Run10. And for a limited time if you buy 3 bottles you can get exciting Gifts with Purchases like Blue light-blocking glasses and more! 

AG1

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!

One of the most difficult concepts to master as a runner is that you don’t need to be running faster, longer or harder every time out to improve. 

In fact, sometimes running just below or slower than your potential in workouts leads to more consistent improvement.

In this week’s episode, Coach Jeff is going to discuss the science about why this is so you can fully understand the concept and apply it to your running. 

Download the Visual Guide 

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We all know how important foam rolling is for staying injury-free and just plain feeling better for every run.

But, let’s face it, many of us skip it because clearing out space on the floor feels like too much work, the pressure is too painful and difficult to control, or you can’t seem to hit the right spots.

That’s why I was so amazed when I saw the door-mounted foam roller from Mobility Wall. 

The Mobility Wall device mounts to your doorframe in just a few seconds and is easy to move up and down the frame in just a few seconds. 

Not only does this get you off the ground and ready to foam roll in just a few seconds, it also allows you to easily hit muscles in your neck and shoulders that aren’t possible with a traditional foam roller. 

Even better, because you’re off the ground, you don’t have to control gravity to adjust the pressure. You simply use upward and inward pressure, which is much easier to control. The days of painful foam rolling are over. 

If you’ve been wanting to get more consistent with your injury-prevention work this year, the Mobility Wall foam roller will be a game changer. I can’t believe how much more I’ve been foam rolling since I started using it. 

Plus, we’ve got a special offer for you. Just go to mobilitywall.com/RTTT or enter RTTT at checkout for 20% off your first order. Plus, it comes with a free app that gives you video instructions on exactly how to hit every area. 

Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance

But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they’ve developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes. 

The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag

Plus, use the code RTT20 when you do and you can save 20% on any purchase you make.