Run to the Top Podcast | The Ultimate Guide to Running – Details, episodes & analysis

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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• Join the Elite Treatment where you get first dibs on everything RTTT each month!
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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

• 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. 

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

• 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:

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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• Join the Elite Treatment where you get first dibs on everything RTTT each month!
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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.