Run to the Top Podcast | The Ultimate Guide to Running

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Inside Elite Training: Dealing with Setbacks Jun 23, 2023

Show notes

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.

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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

A Masterclass on Running Form Jun 21, 2023

Show notes

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:

how running gait impacts overall running performance
common mistakes or inefficiencies in running form
specific drills or exercises that can help improve running form?
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

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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.

4 Reasons Your Training Plan Will Fail (and what to do about it) Jun 16, 2023

Show notes

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.

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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.

Unleashing Your Potential: The Power of Warming Up Before Every Run Jun 14, 2023

Show notes

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!

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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.

Can AI write you a better training plan? Jun 09, 2023

Show notes

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.

Connect, Comment, Community

Follow RunnersConnect on Instagram
Join the Elite Treatment where you get first dibs on everything RTTT each month!
Runners Connect Winner's Circle Facebook Community
RunnersConnect Facebook page
GET EXPERT COACHING AT RUNNERSCONNECT!

This week's show brought to you by:

Perform from the Amino Company

Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.

Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt

If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: https://aminoco.com/rttt and use the code RC30 at checkout to save 30%.

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

How To Get The Most From Your GPS Running Watch Jun 07, 2023

Show notes

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

Connect, Comment, Community

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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:

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.

Summer Training Question and Answer Jun 02, 2023

Show notes

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!

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
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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

Could you have pushed harder during your last race? May 31, 2023

Show notes

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!

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:

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.

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.

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

6 Reasons Running is So Much Harder When You Start as an Adult May 26, 2023

Show notes

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.

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:

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

How to Identify and Fix the Most Common Reason for Running Injuries May 24, 2023

Show notes

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

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:

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

AG1

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