Run to the Top Podcast | The Ultimate Guide to Running

Latest Episodes:

Are Exogenous Ketones The Next Big Thing In Running Nutrition? Dec 21, 2022

Show notes

What are your thoughts on exogenous ketones? Are you familiar? Are you wondering what they have to do with running? Well, in this episode you are in for a treat.

Brian McMahon, runner and Chief Strategy Officer at deltaG - a company that makes exogenous ketones - joins Run To The Top to talk about what ketones are, the difference between options out there on the market for runners (particularly, the difference between ketone "esters" and "salts"), their benefits for running performance, recovery, and even day to day life, recommended programs for usage, and much more.

If you're curious to learn more about ways that you can sustainably and optimally fuel your body during prolonged exercise and tough training blocks, this episode is for you.

In addition to the science of ketones, Brian and I do a deep dive into the history of its development and usage in military and endurance sports environments, and talk a bit as well about what the next few years could look like for its adoption in the running community.

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This week's show brought to you by: P3OM:

If you've struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues.

As always, the quality and type of probiotic supplement you take can have a huge impact on its effectiveness. That's why we recommend P3-OM probiotics.

P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages.

This strain is also proteolytic, meaning it is maintainable in the human digestive system and it doesn't require refrigeration.

It's a secret weapon for upgrading your immunity and protection against bad bacteria.

If you're interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and using code code run10.

Oladance:

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

Their open-ear-design and dynamic drive delivers premium sound while still being comfortable and allowing you to hear your surroundings to stay safe.

To help out, we've locked in a special deal with Oladance for Runners Connect listeners.

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

How to use strength training to run faster, longer, and injury-free Dec 14, 2022

Show notes

We've put together some of the best interviews we've conducted over the past 6 years from masters coaches, researchers and high-performing athletes to help you better understand the benefits of strength training in any running program.

In this interview…

We'll dispel some of the myths out there around strength training
Look at what the academic research says about its applicability to running
Help you understand the types of strength training you should be doing
Plus, how often you should be doing it, what progression should look like in this area, and more.

And the best part is, in this podcast we're boiling everything down to just the best advice and words of wisdom.

So, if you're ready to learn how to make the most of strength training for your running performance, today's interview round-up is just what you need!

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This week's show brought to you by: BiOptimizers:

If you're looking to try enzymes to help with your digestive issues, we recommend Masszymes by BiOptimizers. It's a best-in-class supplement loaded with full spectrum enzymes for digesting proteins, starches, sugars, fibers, and fats.

Taking Masszymes daily helps top off your enzyme levels and replace the enzymes your body is no longer producing.

After you start taking Masszymes, you may notice that you no longer feel bloated after meals and it will help you absorb more nutrients.

Just head to masszymes.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase.

Elo Health:

When it comes to supplements, it can sometimes feel overwhelming to figure out exactly what you need and what is going to help you the most.

Elo finds the right supplements by taking into account your blood biomarker values, health history, and fitness goals to determine the optimal supplement formulation just for you.

The biomarker test is shipped right to your door and is simple and easy to take at home. Once you send it back, they analyze your blood biomarkers. You'll get a full panel profile of your deficiencies, strengths and levels that need to be improved.

Once you have your results, they set you up with a registered dietician to go over your results and explain what each biomarker means. Then your custom supplements are delivered straight to your door every month, divided into convenient daily packets and evolve as your biomarkers and health data change.

If you'd like to give Elo a try, you can get a free blood biomarker test (a $200 value) by going to elo.health and entering code RTTT.

What to do when shorter distance results don't translate to the marathon Dec 07, 2022

Show notes

Do you have great results at shorter distances like the 5k and 10k, but can't run equivalent times for longer races like the HM and Marathon?

That's the problem Aliisa Laurie has dealt with her last few marathons.

Alissa has posted impressive times at shorter distances, but through a combination of training errors and injuries has fallen short of her potential in the marathon.

Listen in to Coach Michael's analysis of Alissa's current strategy and execution, as well as his suggestions for Alissa's future marathon training blocks when it comes to approaching long runs, easy days, workout selection, strength building, and injury prevention.

Download your FREE Hip Strengthening Exercises Guide Now!

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This week's show brought to you by:

P3-OM:

If you've struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues.

As always, the quality and type of probiotic supplement you take can have a huge impact on its effectiveness. That's why we recommend P3-OM probiotics.

P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages.

This strain is also proteolytic, meaning it is maintainable in the human digestive system and it doesn't require refrigeration.

It's a secret weapon for upgrading your immunity and protection against bad bacteria.

If you're interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and using code code run10.

LMNT:

LMNT is the hydration solution designed with athletes and everyone who sweats in mind. LMNT 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.

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.

How To Train Your Gut For Race Day Nov 30, 2022

Show notes

How many times have you been in a training run or race environment where issues like nausea, bloating, or cramping have interrupted performance?

Or how often have you tried to experiment with the latest drink mixes, gels, and bars only to find yourself back at square one wondering what will keep you properly fueled and focused on the task at hand during prolonged exercise?

Personally, I've lost count of how many times gut distress and nutrition choices were the limiting factors on my performance in these scenarios. And that's why I'm excited to have Robert Wilson, a professor of exercise science and registered dietitian on the podcast today.

Robert wrote a book a few years ago called "The Athlete's Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress".

In this interview, we use his research to talk about the sources and remedies for common gut distress issues that runners face.

We dive deep into the nutritional strategies that runners can implement to execute their most important, challenging runs in training and on race day.

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This week's show brought to you by: Kion:

Kion Aminos is backed by over 20 years of clinical research, has the highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with all-natural flavors.

If you want to naturally boost energy, build lean muscle, and enhance athletic recovery you need to get Kion Aminos.

To save 20% on monthly deliveries and 10% on one-time purchases, go to getkion.com/runtothetop to get the fundamental supplement for fitness, Kion Aminos.

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.

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 from AminoCo 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%.

5 Alternative Recovery Methods for Running Nov 23, 2022

Show notes

Extending beyond normal sleep and nutrition routines, have you ever wondered about alternative recovery methods? Maybe you've had conversations with family and friends about Eastern Medicine, novel medical procedures, a new technology or something else along those lines and you've wondered: could this help my running?

Well this episode of Run to the Top is another Up Tempo Talk with RunnersConnect coaches Dylan Belles and Ruari Moynihan discussing 5 alternative ways to recover from running workouts, some of the science behind these practices, as well as insights from their personal experiences with these tools and procedures.

Tune in to hear their discussion around acupuncture, platelet rich plasma procedures, sauna, cryotherapy, and compression garments.

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This week's show brought to you by: BiOptimizers:

Their Industry-leading magnesium supplement is organic and contains all 7 forms of magnesium, which helps you sleep better and reduce stress.

BiOptimizers - are having a Black Friday special offer from November 21st to 29th. You can get Magnesium Breakthrough and all of BiOptimizers best in class products with 25% off!

Do it while supplies last and don't miss the November 29th deadline. Go to bioptimizers.com/runtothetop and enter code run10 at checkout to get 25% off any order.

Amino Co:

Whenever we research supplements, we take great care to look at all the ingredients to make sure they are scientifically-proven effective and that they are dosed in efficacious quantities.

We love Amino Co supplements. Every product is backed by clinical research data you can examine for yourself. That's not something a lot of supplement companies can say.

And as a special, limited offer until November 28th you can get 50% off any Amino Co supplement by heading to aminoco.com/rttt and use the code RC30 at checkout to save 50%.

If you are listening to this episode after November 28th and you've missed this one-time sale opportunity, don't worry. You can still get 30% OFF at checkout when you use code RC30 at checkout.

4 Insights I Gained From Running Retreats Nov 16, 2022

Show notes

For those of you who have been fans of RunnersConnect for some time now, you know that some of our favorite events of the year are our running retreats.

It's truly amazing to get to spend 4-5 days with passionate runners - talking about running, exploring awesome trails, and learning together.

Now, runners attend our retreats for a lot of different reasons - the chance to run in awesome places, all of the 1-on-1 coaching and learning, or even just to be surrounded by a group of likeminded people who love running.

But, for us coaches they also serve a fantastic purpose.

You see, although our running retreats are 100% focused on delivering a great experience to our attendees, we are also rewarded with the opportunity to learn and grow as coaches.

Moreover, when we host a retreat, it further reinforces why I love what I do. Plus, I always glean new insights into what works, what doesn't and what runners like you experience.

So, in today's show I want to go over 4 insights I gained from our retreats last year and how you can apply these lessons to your own training.

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This week's show brought to you by: BiOptimizers:

Their Industry-leading magnesium supplement is organic and contains all 7 forms of magnesium, which helps you sleep better and reduce stress.

BiOptimizers - are having a Black Friday special offer from November 21st to 29th. You can get Magnesium Breakthrough and all of BiOptimizers best in class products with 25% off!

Do it while supplies last and don't miss the November 29th deadline. Go to bioptimizers.com/runtothetop and enter code run10 at checkout to get 25% off any order.

Amino Company:

If you're looking for the best way to get motivated, improve performance and recovery, and increase focus for your post-run strength workouts, you'll love the new 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.

To learn more and give 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%.

How To Get Fitter, Stronger, and Run Your Best Past Age 40 Nov 09, 2022

Show notes

What if you could actually run your best past age 40? And get fitter and stronger?

We've put together some of the best interviews we've conducted over the past 10 years from masters coaches, researchers and record holders to help you better understand how to adapt your training as you age.

We'll go over the mental obstacles we face as masters runners, from perhaps not being able to reach our previous best times to wondering what's our potential and overcoming the fear of injury.

You'll also get specific workouts, training schedules, and strength schedules from some of the fastest and most accomplished masters runners in the world.

So, if you're ready to learn how to make the most of your running as you age, today's interview round-up is just what you need!

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: Bioptimizers:

Magnesium Breakthrough from Bioptimizers is an industry-leading, full-spectrum magnesium supplement that is organic and contains all 7 forms of magnesium to help you sleep better and reduce stress.

BiOptimizers - are having a Black Friday special offer from November 21st to 29th. You can get Magnesium Breakthrough and all of BiOptimizers best in class products with 25% off!

Just go to bioptimizers.com/runtothetop and enter code run10 to get 25% off any order.

Amino Company:

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 from AminoCo a try.

How we'd fix the training plan of an often-injured masters runner struggling to progress Nov 02, 2022

Show notes

We are back with another edition of Training Plan rescue. The feedback from the previous episode has been great and Coach Jeff is excited to take a deep dive into a listener's training plan this week to see what we can all learn and apply to our training.

This week, we're looking at a training plan from Tim Ballard. Tim has been running for about 10 years and making good progress up until the last year or two. He's typically in the top of his age group at most races, but as he'll tell you, things have been slipping the last few races.

Listen in to Coach Jeff's expert analysis of Tim's current strategy and execution, as well as his suggestions for Tim's future training blocks when it comes to approaching easy days, workout selection, recovery, and strength building.

What is causing your running injuries? Findout through our Mobility and Strength Assessments That Pinpoint Your Injury Risk
Try our free Running Pace Calculator that provides your race pace and easy and long run paces!

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:

Kion:

Kion Aminos is backed by over 20 years of clinical research, has the highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with all-natural flavors.

If you want to naturally boost energy, build lean muscle, and enhance athletic recovery you need to get Kion Aminos.

To save 20% on monthly deliveries and 10% on one-time purchases, go to getkion.com/runtothetop to get the fundamental supplement for fitness, Kion Aminos.

LMNT:

Maintaining healthy electrolyte levels is not only important for your run, but your recovery and overall health as well.

That's why we recommend all runners check out LMNT.

LMNT is running a special deal where you can get a free sample pack with any order. To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect.

Everything You Need to Know About Amino Acids For Running Performance and Recovery Oct 26, 2022

Show notes

What comes to mind when you think about "amino acids"? Are you incorporating them into your diet? Have you considered the performance and recovery benefits of amino acids for your running training?

If not, you'll want to tune in to this episode where I chat with Angelo Keely, the Co-founder and CEO of Kion. You'll learn…

About the importance of amino acids for body composition, fitness, and overall health.
Understand why amino acids are fundamental for performance and recovery.
Learn tactically when, where, and how runners can use amino acids to improve performance, recovery, and longevity.

You'll get a lot from this discussion about the importance of amino acids from one of the leading experts in the field!

Connect, Comment, Community

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This week's show brought to you by: P3-OM Probiotics

If you've struggled with stomach issues in training or racing or frequently get sick when training hard, adding a high quality probiotic supplement could be the key to relieving both issues.

P3-OM is a patented probiotic that uses the most effective strain of probiotic and also at the highest recommended effective dosages.

This strain is also proteolytic, meaning it is maintainable in the human digestive system and it doesn't require refrigeration.

It's a secret weapon for upgrading your immunity and protection against bad bacteria.

If you're interested in trying it out, you can get 10% off P3-OM right now by going to p3om.com/runtothetop and typing in coupon code run10.

Mitopure from 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.

Uptempo Talks - Why Do Runners Do That? #1 Oct 19, 2022

Show notes

Do you ever notice fellow runners taking an interesting approach to a particular run or training block? Or using certain recovery tools or consuming certain drinks and foods in their quest to improve and reach peak performance? In any of these circumstances, maybe you've asked yourself: "Why do you runners do that?"

Well, this episode of Run to the Top is another Up Tempo Talk with Runners Connect coaches Dylan Belles and Ruari Moynihan answering 3 of those burning questions. First, they address why runners drink beet juice and whether it's performance enhancing, then they tackle why runners do two-a-days and specifically why they double on their long run days, and finally they examine whether it's beneficial to schedule and execute back to back workout runs in a training block.

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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: CollaGenius:

Adding collagen to your daily recovery routine can dramatically improve your recovery and ability to stay healthy.

If you want to try collagen yourself, our recommendation is CollaGenius because it contains an efficacious dose at 2.5g of collagen with no added fillers or proprietary blends.

If you're interested in trying it out, head to nootopia.com/runtothetopgenius and user code run10 during checkout to save 10 percent.

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