Run to the Top Podcast | The Ultimate Guide to Running

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

This week's show brought to you by: LMNT

When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I've coached are surprised to learn that their sodium needs are actually much higher than they expected and it's been hurting their performance.

Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They've been told that salt is a bad thing in food and frequently don't get enough for their lifestyle.

Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!

What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).

That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.

Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).

Master the Art of Running Fast Downhill Without Trashing Your Legs Dec 17, 2021

Show notes

The lure of downhill racing is pretty seductive. Courses promising fast times and scenic views are becoming more and more popular, especially for runners looking for the extra edge to finish in a personal record or to score a Boston qualifying time.

But downhill running is actually much harder on your body than flat or even uphill running and surprisingly, some runners end up being slower on courses with a lot of decline.

On today's Run to the Top Podcast, Coach Claire talks all about downhill running and racing.

You'll learn:

how downhill running uniquely affects your body
how to run downhill properly to minimize the negative effects, and
how to train better for a course with lots of decline

If you've got a downhill race on your schedule in 2022, this is a must-listen!

CONNECT, COMMENT, & COMMUNITY:

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

This week's show brought to you by: Inside Tracker

Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition.

Using their patented algorithm, InsideTracker analyzes your body's data to provide you with a clear picture of what's going on inside you. Then, they offer you science-backed recommendations for positive diet and lifestyle changes.

Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body.

The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 .

Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.

Accountability: The "secret" trick to staying motivated (and how to find yours) Dec 15, 2021

Show notes

Staying motivated is something that every runner has to deal with.

Whether you're constantly lacking motivation or it only comes up once in a blue moon, one of the secrets to powering through these times is accountability.

So, how do you set yourself to be accountable? What happens when you need external accountability?

To answer these questions, we've brought on Sabrina Little, an expert coach and accomplished professional trail and ultra runner for HOKA ONE ONE. She has qualified for 5 US teams and has won 5 US titles from the 50-mile trail to the 24-hour road ultra. She previously held American records in the 24-hour and 200K distances.

This is a fascinating discussion that just might change the way you look at who is accountable to whom.

Connect, Comment, Community

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

This week's show brought to you by: LMNT

What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).

That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.

Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).

Why Chasing Your "Ideal Race Weight" Might Actually Backfire Dec 10, 2021

Show notes

Have you heard of the concept of "ideal race weight" and tried working towards it or wondering if it could help improve your running?

In short, your "ideal race weight" is the optimal balance between enough muscle strength to provide power for your stride with as little "unnecessary" weight as possible.

But, is it possible that chasing an ideal race weight can actually backfire? In this in-depth episode, Coach Claire breaks down…

The science of race weight
How losing weight while training can backfire on physical and mental health as well as performance
The metrics and strategies that matter far more than getting ultra lean

If you've struggled with your weight and running performance, this is a must listen.

Connect, Comment, Community

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

This week's show brought to you by: Inside Tracker

Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition.

Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body.

The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 .

Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.

Finding the Time: How to Train Hard While Balancing Work, Family and Even Kids Dec 08, 2021

Show notes

We've all been there. We have a big race coming up and we want to give our all to training (which includes more than just the running, like sleep and nutrition too).

But, we also have obligations as parents, spouses and at work is the ultimate struggle for most runners.

So, how do you do it? In today's podcast episode, Coach Claire gives you some helpful tips, including…

How to know if it's worth prioritizing your training with a demanding life,
How to work with your partner so both your needs are met,
And how to fit in your training after you have kids.

This is a topic that's been repeatedly requested by many of you, so we know how important it is and would love to hear your feedback.

Connect, Comment, Community

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

This week's show brought to you by: Perform from the Amino Company

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

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

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

The most effective way to fix your muscle weaknesses and imbalances Dec 03, 2021

Show notes

Most recurring running injuries are caused by some kind of muscle imbalance or weakness.

The imbalance or weakness in one part of your body causes another part to compensate by doing more work, usually resulting in some type of overuse injury.

Strength training is the best way to fix this…but not just any type of strength training. Specifically, you'll want to focus on what's called unilateral training.

On this episode of the Run to the Top Podcast, I'm going to explore:

What unilateral training is
Why unilateral strength training is so important for runners,
Which exercises benefit runners the most, and (this is important)
When not to use unilateral movements, because as good as they are, they do have limitations.

If you're constantly suffering from recurring injuries, this is a must-listen episode!

Connect, Comment, Community

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

This week's show brought to you by: AG 1

Ask yourself - do you get enough green veggies each day?

I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle.

But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance.

That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more.

That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier.

Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious.

Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at athleticgreens.com/rttt. Get yours now!

How to Finally Qualify for The Boston Marathon Dec 01, 2021

Show notes

For many runners, qualifying for Boston is a dream.

So how, exactly, do you do it? What does it take and how long does it take to get faster in the marathon so you can achieve your dream goal?

In this episode, we discuss…

How to determine if you have the innate ability.
What does it take and how long does it take to get faster in the marathon
How much can we expect to improve from your first marathon in a quest to BQ
Our best tips to finally qualifying.

Whether you are dreaming of running it one day or if you run it every year, you'll learn some tips and tricks to get you to Hopkinton all the way to the finish on Boylston.

Connect, Comment, Community

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

This week's show brought to you by: LMNT

What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).

That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.

Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).

How Walking Can Make You A Better Runner (Even if you're experienced) Nov 26, 2021

Show notes

Believe it or not, walking can make you a better runner, even if you're experienced.

From increasing your aerobic capacity to allowing you to run farther and recover faster, walking can be a tool you add to your training tool-belt.

In this episode, you'll learn…

The science behind why walking works
The benefits walking can add to your training
How to implement, even if you're experienced, for the best results.

Connect, Comment, Community

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

This week's show brought to you by: Inside Tracker

Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition.

Next, InsideTracker tracks your progress every day and adjusts based on real-time feedback from your body.

The best part is that you can do it all from home and it isn't expensive. Plus, for a limited-time you can get 25% off any InsideTracker plan or service when you use the code RTTTPRO25 .

Just head to https://runnersconnect.net/insidetracker and use the code RTTTPRO25 for 25% off.

The Science on How to Recover and Fuel Your Running Without Gaining Weight Nov 24, 2021

Show notes

We know that nutrition plays a critical role in our recovery and running performance, both in training and while racing.

Yet, it's often difficult for runners to balance the needs of their running with the desire to eat healthier overall and keep the weight off. The difficulty is compounded when we realize that no one diet or nutrition plan is right for everyone.

That's why we've brought nutrition expert Brian St. Pierre onto the show to discuss…

The problems with calorie counting and how to do it better.
Why under fueling is a major issue with most runners
The science of fueling for your workouts
Balancing performance nutrition with healthy eating
And much, much more.

For those that don't know, Brian St Pierre is a registered dietitian and has a master's degree in food science and human nutrition. He's also a certified Sports Nutritionist and serves on the Men's Health Board of Advisors.

He works with Olympians as well as pro athletes from the US Open, the NBA and the NFL. He's been featured in too many publications to even list, including US News & World Report, Men's Health, Men's Fitness, BuzzFeed, and more.

You'll love this conversation, not just for the specifics on how to better fuel, but Brian's open-mind when it comes to finding the right nutrition plan for you.

The 3 Most Important Variables in a Training Plan Nov 19, 2021

Show notes

Perhaps the most common mistake runners make when writing their own training plans is trying to change or add in too many variables at once. This leads to overtraining and not being able to identify what is (and isn't) working.

When it comes to writing your training schedule or adjusting your plan to take your training to the next level, there are 3 main variables to take into account: frequency, duration, and intensity.

In this episode we'll discuss…

What frequency, duration, and intensity mean and why they are important
Show you ways you can alter each to positively impact your training
Why trying to change more than one at a time is often a recipe for disaster
And how to combine all 3 variables to take your next training block to the next level.

This is a must listen if you've plateaued in your progress or keep hitting injury or overtraining ruts when training for races.

Connect, Comment, Community

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