Run to the Top Podcast | The Ultimate Guide to Running

Running podcast to motivate & help runners of every level run their best. The RunnersConnect team of coaches, headed by your host Finn Melanson, share with you the best running information backed by research, science and experts.

Overcoming Marathon Bonking: A Peek Inside a Coaching Call 05/03/2024

Overcoming Marathon Bonking: A Peek Inside a Coaching Call Stephen is a masters runner just like you, but like a lot of runners, has really struggled with bonking during the marathon, despite putting in what seems to be great training. Sound familiar? When it comes to marathon training and hitting the wall it’s difficult to piece together exactly what the issue is. Am I under or over training? Is my nutrition, salt or electrolyte intake the cause? How do I start to figure out where I’m going wrong? Well, you’re not alone. In today’s podcast, we’re going to take you inside one of our coaching calls with Stephen Stone, a masters runner just like you, who struggled with the same issues. We’re going to dissect everything so you can see exactly how we look for the cause of this common problem. By the end of this episode, you’ll have an exact plan for what you can look for in your training. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at . Runnersconnect fans will automatically save 20% on any purchase. Flagstaff Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you’re looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to . /episode/index/show/runnersconnect/id/31099918

How Running Changed Everything We Know About Women 05/01/2024

How Running Changed Everything We Know About Women Maggie Mertens joins the show to talk about her book “Better, Faster, Farther: How Running Changed Everything We Know About Women”. In a wide-ranging discussion, we tie in some of the exciting news on the female-side of the sport including the Lululemon FURTHER event back in March, Jasmin Paris’ finish at the Barkley Marathons, and Claire Bannwarth's dominant multi-day performances across 2023 to discussions around the progress and the work to be done in academic, sporting, and other cultural institutions across society that play significant roles in making pastimes like running more accessible to and supportive of female athletes. Connect, Comment, Community where you get first dibs on everything RTTT each month! 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 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. Exakt If you’re currently injured or tired of being constantly injured, then Exact Health has a revolutionary new way to approach your injuries. Exakt Health is a running physical therapy app for all the most common running injuries. The app simplifies access to professional and customized physical therapy without the high cost and that automatically adapts to our feedback. The plans are designed by the sports physical therapists’ team and are based on the latest scientific research and guide you through your rehab process – from feeling the first pain to a complete return to running. Besides their injury plans Exakt Health also offers a Prevention Plan for runners. This plan is specifically designed to help runners to adopt good movement patterns, and improve overall strength and mobility to prevent running injuries. Download & test the app at and get with the 7-days free trial via the Apple or Google Play store. Plus, use the code RUNTOTHETOP to get up to 40% off the 3-and 6-month subscriptions. /episode/index/show/runnersconnect/id/31056563

Pros and Cons of Common Running Injury Therapies 04/26/2024

Pros and Cons of Common Running Injury Therapies Maryke Louw a Physical Therapist and Founder of Exakt Health joins the show to talk about the importance of injury prevention protocols for runners and the pros and cons of various therapeutic approaches in cases where you do find yourself injured. Specifically, we talk about the pros and cons of stretching, massage, taping, invasive treatments, and orthotics for therapy and the overarching importance of injury prevention and what you can do on a daily basis via running form drills and strength training to minimize risks. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at . Runnersconnect fans will automatically save 20% on any purchase. 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 and use RTTT to get $100 off your Lumen. /episode/index/show/runnersconnect/id/30989583

RC Spotlight - How the whole Leyva family caught the running bug with Arthur, Christine, Flint, and Aristotle 04/24/2024

RC Spotlight - How the whole Leyva family caught the running bug with Arthur, Christine, Flint, and Aristotle This month’s RC spotlight features an entire family of runners. Arthur and Christine Leyva are so passionate about the sport that they got a local coach to officiate their wedding and now have two kids, Flint and Artistotle, who have caught the running bug as well. They train together and support each other in pursuing some pretty lofty goals including getting into the Boston Marathon Weekend. You’ll hear all about it from them, including what they love about running and how it has brought them closer as a family. Arthur and Christine first met through a local running group in Austin, Texas when at the time, Arthur was just starting to get into the sport. Since then, they’ve gradually become more obsessed with improving their times, and now the whole family shares that common goal. They are incredibly encouraging but also aren’t shy about a little healthy competition that makes their story even more fun. During the show, we’ll cover fun stories from their family that include: How Arthur and Christine first met through their mutual love of running How running has helped to bring them closer as a family What lessons Arthur and Christine have learned from their running that they are passing on to their kids What running goals each member of the Leyva family is working towards And you’ll hear their answer to who is the most competitive person in the family You’re going to love hearing from this family of runners, so let’s get into it! Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: Flagstaff Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you’re looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to . 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 and use promo code RUNNERSCONNECT for 10% off the plan of your choice. /episode/index/show/runnersconnect/id/30963668

Running Form Insights From An Expert Physiotherapist 04/19/2024

Running Form Insights From An Expert Physiotherapist Laura Rutterford joins Run To The Top to discuss several important topics within our community. We lead with her experience with hip dysplasia and the steps that she took through childhood and early adulthood to get to a point where she had near-perfect running form and the ability to train for and race half marathons. After that, we get into her professional background as a physiotherapist and some of the insights she’s gained working with running-related clients to rehab various muscles, joints, posture, and overall movement issues. Then we get into some of the essential exercises she recommends to improve form for endurance athletes and we conclude with her interest in runner-focused pilates. This was a knowledge-packed episode coupled with touching, inspirational background stories that I think you’ll enjoy. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: NuNee The myth that running is bad for your knees has been debunked by research. In fact, it’s actually good for your joint health. But the unfortunate fact is that runners' knee is the most common running injury of all, accounting for 20% of all running injuries. Here's the good news! When runners knee strikes, the NuNee brace can help relieve the pain immediately and help you keep running to prepare for your next big race. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Even better, after 6 weeks of using NuNee, 100% of research participants were pain-free and able to run without the NuNee device. Runners from coast to coast have experienced the miraculous ability to keep running and training with NuNee. From 5k to 100 mile ultras, NuNee has helped runners get to the starting line so they can finish strong. So when runners knee pain strikes, don’t wait. Apply NuNee right away so you can get back to training and cross that finish line. To order NuNee go to and use code RTT15 and get a 15% discount. Flagstaff Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you’re looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to . /episode/index/show/runnersconnect/id/30897388

Top lessons learned from running an ultramarathon 04/17/2024

Top lessons learned from running an ultramarathon but if you’re not a part of this group (yet) you can still learn from the challenges of these difficult events. Coach Hayley is a talented 2:37 marathoner and recently completed her first-ever ultramarathon by finishing a 50k run through the Endurancelife Ultra Series. She even accidentally ran an extra 2 miles, something Hayley will speak about during the episode. Despite the mishap, she is now preparing for her first 100k race and has some great lessons to share with other runners. Whether you’re a veteran at the distance or have never run a race of any distance this is an insightful conversation about human perseverance and dealing with unexpected obstacles. As we unpack everything Hayley learned through this experience, we’ll go over some exciting topics that include: How to nail your fueling for ultra-endurance races The importance of testing your gear beforehand Why you may need to start slower than you think for your first ultra And why trying new things can make you a better athlete We spend a lot of time talking about how to make sure your race goes according to plan but for Hayley, it’s really the unexpected surprises that make this such a compelling story and that will offer valuable lessons for any runner. Connect, Comment, Community where you get first dibs on everything RTTT each month! 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 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. 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 . Get yours now! /episode/index/show/runnersconnect/id/30860018

Running News: Storylines for the Boston Marathon and London Marathon 04/12/2024

Running News: Storylines for the Boston Marathon and London Marathon Marathon season is upon us and the team at RunnersConnect is bringing you all the greatest storylines going into the Boston and London Marathon. This year’s field of professional runners is loaded leading up to the Paris Summer Olympics and we’ll give you our take on what to expect and who might surprise or disappoint at upcoming marathon majors. We’ll also chat about our thoughts on what to expect from the American Olympic Marathon team who have all opted out of running a Spring marathon. This is not your typical sports commentary show, so expect it to feel more like a conversation among friends than a data dump of performance metrics. We’re throwing out all of our bold predictions and hot takes so you play along and feel free to disagree with anything said. This is going to be a fun conversation that you’ll love if you also get excited talking about long-distance running events. Some of the stories you’ll hear include: Will Olympic Trials 3rd place finisher Leonard Korir be competing in Paris? (03:26) Our thoughts on how the American Olympic team may be preparing for the Summer Games (14:12) Which elite men are likely to surprise or disappoint at the Boston Marathon? (29:58) Which American women are favorites to finish well at the Boston Marathon? (43:15) And will we see a new World Record from someone in a stacked field of Women at the London Marathon? (53:25) This might just be the most exciting time of the year for Marathoners and whether or not you follow elites closely, you can expect to enjoy some great combination of friendly banter and heated debates. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at . Runnersconnect fans will automatically save 20% on any purchase. Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there’s a better option. Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to and using code RTTT at checkout for an additional 15% off your first order. /episode/index/show/runnersconnect/id/30787668

Everything Runners Need To Know About Bunions with Doctor Brad Schaeffer 04/10/2024

Everything Runners Need To Know About Bunions with Doctor Brad Schaeffer Roughly 1 in 4 US adults suffer from bunions and whether you knew it or not, there’s actually such a thing as “National Bunion Day '' that's only a few days away. Given the time of year and the applicability to our community, I figured it’d be a good topic of conversation. For runners like us, bunions often result from the repeated stress of hitting the pavement, wearing shoes that are too tight, as well as having flat feet or over pronation to aggravate the problem. With that context in mind, I invited Dr. Brad Schaeffer, who you may know from the hit TLC show “My Feet Are Killing Me” onto the pod to talk about this issue. Dr. Schaeffer trained at the Comprehensive Foot & Ankle Reconstructive Surgical Residency Program at the Hoboken University Medical Center and is a Board Certified Foot Surgeon with the ABFAS. In this episode, we talk about the causes of bunions, the symptoms of bunions, what to keep in mind if you have them and you’re running with them, how to treat them non-surgically, and some of the latest, cutting-edge procedures out there to take care of them fast with quick recovery. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: Bace CBD If you want to see just how much CBD can improve your recovery, now is the time to give it a try. Right now you can get half off the Discovery Pack, alongside a FREE sample of their balm. That’s 50% off, from $25 to just $12.50! All you have to do is visit or enter the discount code RunnersConnect at checkout to pick up your Discovery Pack and prioritize your recovery today. Timeline Nutrition Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. 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 and use promo code RUNNERSCONNECT for 10% off the plan of your choice. /episode/index/show/runnersconnect/id/30761058

Lessons Learned on the Hard Road Back to Running 04/05/2024

Lessons Learned on the Hard Road Back to Running After 8 years away, I'm finally making a return to competitive running. It's been a challenging road back, and I've learned some valuable lessons along the way. Here are three key takeaways from my journey: **Training at Your Current Fitness Level:** I've realized the importance of training based on my current fitness level, rather than aiming for past personal bests. It's been humbling, but ultimately crucial for progress. **Finding Your 'Why':** As my motivations have shifted, I've discovered that having a clear 'why' is essential for enduring the grind of training. Whether it's overcoming health issues or being a positive role model for my children, identifying your 'why' can be a powerful driving force. **Balancing Health and Performance:** Through this journey, I've come to understand that prioritizing overall health is paramount. Better health doesn't just lead to improved running performance, but also a more fulfilling life beyond the track. Follow my journey towards the 2028 Olympic Trials Marathon on my YouTube channel by searching my name, Hammond. Thank you for your support, and I hope my experiences can inspire and motivate you on your own running journey! 🏅 #Running #Fitness #Motivation #NeverGiveUP Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness, and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys. If you’re suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to and use the code RTTT15 to save 15% on your first order. MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at . Runnersconnect fans will automatically save 20% on any purchase. /episode/index/show/runnersconnect/id/30694403

All Your Questions About The Boston Marathon ANSWERED! 04/03/2024

All Your Questions About The Boston Marathon ANSWERED! We are just a few weeks away from one of the world's most popular running events, the Boston Marathon. With this highly anticipated annual event approaching, I imagine you’ll be eager for relevant discussion. So in this episode, we are joined by Jeff Gaudette, Founder of RunnersConnect, to address general questions about the race, offer advice on final race preparations, and discuss strategies for working towards the goal of qualifying for and racing in the Boston Marathon in the future, if you haven't already had the opportunity. Specifically, we discuss: What makes this race so interesting from coaching, performance, and spectator standpoints Jeff’s philosophy for getting athletes ready for this race The types of workouts, recovery protocols, and mindset practices runners should be incorporating in the final 2-3 weeks of preparation Whether it’s possible to get into this race, despite the tough standards, and how you can successfully work backward from the goal of racing Boston one day And much more! If you’re eager to start celebrating Boston, put the final training touches on your upcoming race there, or you want to start the dream of racing there one day - this episode is for you! Connect, Comment, Community 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 . Get yours now! BiOptimizers 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 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. /episode/index/show/runnersconnect/id/30648288

RC Spotlight - Overcoming cancer and the marathon with Alison Thomson 03/29/2024

RC Spotlight - Overcoming cancer and the marathon with Alison Thomson Today’s episode is a true story of courage and resilience. Alison’s life was changed forever when she discovered two lumps on her neck in April of 2023 and later had these diagnosed as Non-Hodkins Lymphoma. Despite this news, she was so inspired to raise awareness and funding for another disease, motor neurone disease (MND), that she continued running and training throughout her chemo treatment. Alison finished her treatment last August and is now continuing her fundraising efforts while training forto complete her first ever marathon this May. This is the story of an incredibly courageous and patient runner who has faced significant adversity but come out the other side determined to continue bettering herself and show other runners that you should never give up. You’ll hear all about how Alison won her fight against cancer, including topics such as: How Alison was motivated by her husband to first start running What it’s like to run through chemotherapy cancer treatment Why Alison is so passionate about inspiring others and raising funds for MND And you’ll learn more about Alison’s future goal of officially completing a marathon after becoming a cancer survivor Alison is a perfect example of how running can change lives for the better and she told us that she hopes this episode helps other runners going through similar experiences. Donate to for Motor Neurone’s Disease Association Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at . Runnersconnect fans will automatically save 20% on any purchase. Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys. If you’re suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to and use the code RTTT15 to save 15% on your first order. /episode/index/show/runnersconnect/id/30586933

Running Rewire With Jay Dicharry 03/27/2024

Running Rewire With Jay Dicharry Running biomechanics expert, Jay Dicharry, returns to the show to talk about the upcoming new edition (stay tuned) of his popular book “Running Rewired”. In this conversation, we talk about: why we all need to be students of our sport the specific skills you should have in your running toolbox why you need inputs (not just recovery) to improve the way you’re moving why too much, too fast, too soon isn’t the only pathway to injury the cognitive, associative, and autonomous stages of building muscle memory to move better the relative importance of prehab, precision, and performance workouts I found Jay to be a very interesting, engaging, and generously informative guest. Be sure to tune in, and if you’re interested in checking out the latest edition of Running Rewired, stay tuned for its release very soon! Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: Bace CBD If you want to see just how much CBD can improve your recovery, now is the time to give it a try. Right now you can get half off the Discovery Pack, alongside a FREE sample of their balm. That’s 50% off, from $25 to just $12.50! All you have to do is visit or enter the discount code RunnersConnect at checkout to pick up your Discovery Pack and prioritize your recovery today. Timeline Nutrition Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. 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 and use promo code RUNNERSCONNECT for 10% off the plan of your choice. /episode/index/show/runnersconnect/id/30552143

Creating a more welcoming sport: How to promote diversity, equity, and inclusion in running 03/22/2024

Creating a more welcoming sport: How to promote diversity, equity, and inclusion in running Running is an incredible sport with the power to change lives for the better. Unfortunately, it’s not as accessible as it can and should be. Despite being a relatively approachable sport with minimal equipment there are still systemic barriers that make it difficult for some to participate. Today, we’re tackling this issue head-on with a panel of diverse runners sharing their experiences in the sport and thoughts on how to make it more welcoming for all types of runners. Our panel for this episode includes: Dione Mason: Toronto Carnival Run race director and recipient of the Canfitpro Fitness Professional of the Year in 2017 Andie Cozzarelli: RunnersConnect coach and semi-professional marathon runner Catie Markesich: Youth running coach and community advocate Not everyone feels welcome in the sport but this doesn’t have to be the case. This was an enlightening conversation that did not stray from difficult topics. We hope you enjoy listening and hopefully come away with some helpful tips to become an advocate for creating a more inclusive sport in your own communities. Books and podcasts: Online resources: Community groups and events: Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at . Runnersconnect fans will automatically save 20% on any purchase. Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there’s a better option. Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to and using code RTTT at checkout for an additional 15% off your first order. /episode/index/show/runnersconnect/id/30493843

Is the Hype About “Double Threshold” Workouts Justified? 03/20/2024

Is the Hype About “Double Threshold” Workouts Justified? If you’ve been tracking write ups in the media or public sentiment on all the message boards out there, then you know double threshold workouts are all the rage right now and given the moment we’re in, I thought it would be good to have RunnersConnect Head Coach Michael Hammond on the show to break everything down and help us determine whether it’s something this audience should consider for training purposes. It’s a wide-ranging conversation with Michael, we cover a lot, but some of the specifics discussed include: the backstory of how double-threshold workouts became popular in the US how double thresholds work, where they’re inserted in training blocks, and what the purported benefits are what to do in between workouts and how to assess whether it’s a type of day you want to insert into your own block the differences between a pro runner and an amateur runner attempting to double threshold and what to consider in these different scenarios the super shoe effect on double thresholds And much more! Coach Michael brings a lot of wisdom to this episode. If you’ve been curious given the increasing popularity of this topic, this episode is for you! Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To get this special offer and make sure you’re hydrating properly this summer, head over to . 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 . Get yours now! /episode/index/show/runnersconnect/id/30455378

Race-predicting workouts to accurately project your race times 03/15/2024

Race-predicting workouts to accurately project your race times As spring approaches, many runners are preparing for their first race of the season and may be wondering how to pace themselves in the race or during key workouts. Luckily, a properly crafted workout can be used to help estimate fitness for almost any distance. Whether you’re hoping for a PR or just curious about what finishing time to expect, then these race predictor workouts can help you make an educated guess of future race performance. We’ll go through several of these workouts for many distances and explain how you can calculate your race time using paces from those runs. This will include answering questions such as: How a prediction of race times can help with your pacing? What are some workouts to predict race times across various distances? How and when to perform race-predicting workouts? What is the best pacing strategy based on your goals and race distance? If you have an upcoming race on the calendar or wonder how you would perform in one then you’ll want to tune in for an exciting conversation. Connect, Comment, Community 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 . Get yours now! Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys. If you’re suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to and use the code RTTT15 to save 15% on your first order. /episode/index/show/runnersconnect/id/30378133

Inside RunnersConnect: Founder Jeff Gaudette Talks Training Evolution, Strength Work, Future of Coaching 03/13/2024

Inside RunnersConnect: Founder Jeff Gaudette Talks Training Evolution, Strength Work, Future of Coaching RunnersConnect Founder and CEO Jeff Gaudette returns to Run To The Top this time to chat on a variety of topics. Specifically, we discuss: how his training methodology has changed in recent years peak week training tips for races like the Boston Marathon how to think about the non-running components of training like rest and active recovery protocols why he’s a strong (no pun intended) proponent of strength training the benefits of online coaching and how RunnersConnect is different from other options on the market as well as his favorite running books and moments on the professional side of the sport And much more! Tune in for an equally fun, engaging, and informative chat with our Founder! Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at . Runnersconnect fans will automatically save 20% on any purchase. Timeline Nutrition Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. 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 and use promo code RUNNERSCONNECT for 10% off the plan of your choice. /episode/index/show/runnersconnect/id/30346193

Kara Goucher’s Longest Race 03/08/2024

Kara Goucher’s Longest Race On today’s show, we are talking with Kara Goucher author of “The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike’s Elite Running Team”, which chronicles her ascent from Olympic aspirations to the Nike Oregon Project, led by Alberto Salazar, where she unveils a culture of abuse and doping, shedding light on the shadows of elite running. Goucher's resilience and advocacy, despite corporate complicity, ignited a call for reform in the sport, offering a powerful narrative of empowerment and action. In this conversation, we talk about: the nature of Alberto Salazaar and the Oregon Project and what made the opportunity so appealing initially for athletes like Kara the value of taking responsibility and action to fix something that’s wrong the fear of being a whistleblower and possibly ostracized by the running community her next act in the running community including broadcasting, podcasting, and ambassadorship among other important roles how she feels about the state of pro running and whether it’s driven by cynicism or optimism And more. I hope you tune in! Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there’s a better option. Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to and using code RTTT at checkout for an additional 15% off your first order. Flagstaff Running Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you’re looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to . /episode/index/show/runnersconnect/id/30286373

RC Crowns the Fittest Runner on the Planet 03/06/2024

RC Crowns the Fittest Runner on the Planet Every racing distance comes with its own challenges, but in this episode the RC team is going to debate what race is the best test to crown the fittest runner on the planet. The winner of the 100m dash is typically given the title of fastest on the planet but we’re not going to let sprinters have all of the fun. You’ll hear our coaches each make their case for what they believe is the best test of fitness before we officially settle on a winner. Distance runners are a special breed of athlete and it takes dedication to compete in the sport. That’s why we’re celebrating your hard work by discussing all of the strengths required to excel at every distance from the mile up to ultra-marathons. Although every race has its unique challenges, there can only be one victor. In order to help answer what race is the best test of fitness we’ll cover topics including: What is fitness and how can it be measured? What traits make a runner successful over different races? And, of course, we’ll give you our thoughts on what race is the best test of fitness Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at . Runnersconnect fans will automatically save 20% on any purchase. LMNT Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. That’s why we recommend all runners check out 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 . /episode/index/show/runnersconnect/id/30251763

US Olympic Marathon Trials Champion (and former RC Coach) Fiona O’Keeffe 03/01/2024

US Olympic Marathon Trials Champion (and former RC Coach) Fiona O’Keeffe A captivating chat with Fiona O'Keefe, a former coach at Runners Connect, about her remarkable journey to winning the US Olympic Trials marathon and earning a spot on the Paris Olympic team. Her insights and experiences shed light on the dedication and balance required for elite-level training and competition. 🏃‍♀️ Key Takeaways from the Conversation: - Balance and Recovery: The importance of balance, rest, and recovery in marathon training, from managing caffeine and alcohol intake to prioritizing 9 hours of sleep. - Mental Engagement: Seeking outlets for mental disengagement and relaxation, while also staying engaged in activities beyond running, is crucial for maintaining focus and drive. - Embracing Success and Growth: Fiona's journey underscores the value of recognizing personal progress, embracing strengths, and continually pursuing improvement, serving as an inspiration to both elite and amateur runners. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at . Runnersconnect fans will automatically save 20% on any purchase. Muscle Health Plus We all know how important recovery is for our training and proper recovery always starts with nutrition. Simply put, you need to give your body the nutrients it needs to repair the damage done from the hard work you put in. That’s where the newest product from Previnex comes in, Muscle Health Plus. Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. To check out the science for yourself, head to and use the code RTTT15 to save 15% on your first order. /episode/index/show/runnersconnect/id/30185073

Abdi Abdirahman: Insights into Running Excellence 02/28/2024

Abdi Abdirahman: Insights into Running Excellence To many of you, Abdi Abdirahman is a household name. He’s the first American distance runner to make five Olympic teams and the oldest American distance runner ever to make an Olympic team. The list of accomplishments goes on. A few years ago, he wrote a book called “Abdi’s World,” which chronicles his impressive career in running, and that's why I wanted to have him on the show. In this conversation, we discuss: Not taking the sport too seriously as a strategy to stay competitive. Self-belief and why he’s never lacked motivation to be a professional runner. The importance of a team environment and the psychological challenges of group workouts. Rules to live by in running. What’s next for his professional career. Like probably everyone else, I found Abdi to be equal parts generous, joyful, introspective, and excited in this conversation. I hope you take as much from it for your own running life as I did. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: Fatty15 Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. You can get an additional 15% off their 90-day subscription Starter Kit by going to and using code RTTT at checkout for an additional 15% off your first order. Timeline Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. 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 and use promo code RUNNERSCONNECT for 10% off the plan of your choice. /episode/index/show/runnersconnect/id/30138338

RC Spotlight - Steady but not Slow with Frederich Hayem 02/23/2024

RC Spotlight - Steady but not Slow with Frederich Hayem In this edition of RC spotlight we hear from Frederich Hayem (Fred), a relatively new runner who has achieved rapid success since taking up the sport just over a year ago. He is the perfect example of how good training and learning from your mistakes is the best way to improve as an athlete. He joined our coaching program with the goal of running his first marathon and crushed it, running a 3:29. Despite some injury and setbacks, he has taken several minutes off of his already impressive half marathon PR and as he moves into a new age group, he is only continuing to get faster. Fred attributes much of his success to consistent strength training and sticking to a plan without stressing about hitting mileage or paces exactly. To learn more about Fred’s story and growth as an athlete we’ll chat about topics including: How Fred used his background in strength training to help his running performance Why consistency is king when it comes to improvement in running What it means to be a “smart runner” Why you should avoid focusing on perfection if you want to get faster Fred’s future goals, including some big races in 2024 A lot of runners strive to get better quickly but Fred shows that you don’t need to rush the training process in order to see great results. If you are new to running or have been training for a while and want to get better you’re going to love this conversation. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at . Runnersconnect fans will automatically save 20% on any purchase. Flagstaff Retreat Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ. Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! Whether you’re looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you. Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve. Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started. To see all the accommodations, prices, photos, schedule and all other details, head to . /episode/index/show/runnersconnect/id/30077323

How To Plan Your Next Racing Season with Joe Friel 02/21/2024

How To Plan Your Next Racing Season with Joe Friel Joe Friel is a renowned endurance sports coach most notable for some of the elite triathlon and cycling athletes he’s worked with over the years. He’s also the author of a great book called the “Triathlete’s Training Bible” and he joins the show today to discuss some of the running-related themes in the newest edition. In a wide-ranging conversation around mental readiness, physical readiness, and race-season planning you’ll get some excellent takeaways from topics like: why should you become mentally ready before you’re physically ready for a race the most important questions to gauge your mental readiness the concept of a “success savings account” how to determine your “ability limiters” and “goal-specific weaknesses” how to properly use a training diary Joe is a wealth of training information. Give it a listen! Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: BiOptimizers One of the best and easiest ways to improve the quality of your sleep is by getting enough MAGNESIUM. Why? Because research shows that magnesium lowers cortisol levels, so you feel less stressed, and increases GABA levels which encourages relaxation at the cellular level, both of which help you enter and stay in a state of “deep sleep” for longer. That’s why I recommend Magnesium Breakthrough by BiOptimizers. Unlike generic supplements, BiOptimizers “magnesium breakthrough” product contains all 7 unique forms of magnesium, which is critical for maximizing its effectiveness. If you’re interested in seeing just how much magnesium can help your sleep, head to and use the code RUN10 to save 10% and get two special gifts. LMNT Maintaining electrolyte levels as you gear up for your big spring races is critical to your performance. 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. To get this special offer and make sure you’re hydrating properly this spring, head over to . /episode/index/show/runnersconnect/id/30046848

Injury vs. Niggles: How to tell the difference and what to do when either strikes 02/16/2024

Injury vs. Niggles: How to tell the difference and what to do when either strikes It can be trickey to tell the difference between a niggle and an injury but how you respond when something doesn’t feel quite right could be the difference between a PR and and DNF. Coach Hayley Munn joins us in this to show, bringing her educational background in physical therapy and years of coaching experience to help tell the difference between an injury and a niggle and explain what to do about each of them. It can be really challenging sometimes for even the most experienced runners to make this distinction but there are some general guidelines you can follow to stay healthy and limit the chances of a niggle or injury derailing your training. To better understand these strategies we’re going to cover topics that include: What is a niggle and how is it different from an injury? How thinking more positively about an injury can actually help in the recovery process How much running is appropriate if you think that you may be injured And strategies you can use to maximize your chances of getting to the start line in good health Connect, Comment, Community 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 . Get yours now! Previnex Muscle Health Plus Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. To check out the science for yourself, head to and use the code RTTT15 to save 15% on your first order. Plus, they offer a 100% money back guarantee, no questions asked, if you don’t feel the benefits too. /episode/index/show/runnersconnect/id/29972483

Fueling Athletic Performance: Strategies for Endurance Athletes with Sports Dietitian Alex Larson 02/14/2024

Fueling Athletic Performance: Strategies for Endurance Athletes with Sports Dietitian Alex Larson In this episode of Run To The Top, sports dietitian Alex Larson delves into the intricacies of fueling for improved performance and body composition among endurance athletes, advocating for a flexible eating style. Larson offers insights into post-race recovery, emphasizing the importance of timing and food group choices to optimize recovery windows. The discussion also touches upon the early signs and consequences of underfueling, highlighting the need for sustained nutritional support for athletes. Addressing a common misconception, Larson explains how athletes can simultaneously enhance speed and achieve leanness, while also offering practical advice on balancing athletic aspirations with a hectic lifestyle. Through nuanced guidance and expertise, this episode provides valuable insights for athletes seeking to optimize their nutrition and performance. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: Lagoon Changing your pillow to something customized to your sleep position, firmness, and one that can keep you cool can have a dramatic impact on your sleep quality. When I switched to the Lagoon pillow, my average number of times waking dropped to 2 per night and my deep sleep increased by 45 minutes. I’ve noticed a huge difference in how I feel in the morning, often waking up 30 to 45 minutes before my alarm and not feeling tired. If you want to see the dramatic effect a pillow designed just for you can be, head to . If you use the code TOP at checkout, you’ll save 15% off your purchase. Timeline Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. 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. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from Timeline nutrition, it has never been easier. Go to and use promo code RUNNERSCONNECT for 10% off the plan of your choice. /episode/index/show/runnersconnect/id/29948493

What you can learn from the training of a marathon world record holder 02/09/2024

What you can learn from the training of a marathon world record holder If you’re a runner, you probably already know you need to train to get faster but what about taking this to the next level with over 175 miles per week? This is exactly the type of extreme training that went into Kelvin Kiptum’s world record setting marathon performance, where he ran 2:00:35 in Chicago this past fall. In this episode we’ll take a closer look at Kiptum’s training and discuss whether everyday runners can employ some of the same strategies or if Kiptum’s radical approach to training is best reserved for the elites. It takes an incredible amount of talent and dedication to make it to the professional level of marathon running. Most of us will never come close to holding the 5:36/mile pace Kiptum ran but this doesn’t mean you can’t learn a few things from these exceptional athletes. Over the course of the show we’ll discuss what you might be able to take away from Kiptum’s success with topics including: What makes elite runners so good at their sport and could following their training make you a faster runner? How much mileage is ideal for maximizing marathon performance? Should you consider running more than one long run in a week? What is the best type of speed training for runners competing at the marathon distance or longer? Do you need to take rest days and if so, what is the ideal amount of rest? If you’ve ever wondered how professional runners train or whether you could have what it takes to train like an elite athlete, you’re going to love this conversation. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there’s a better option. Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to and using code RTTT at checkout for an additional 15% off your first order. 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 to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at with code RUNNERSCONNECT /episode/index/show/runnersconnect/id/29870478

The Barefoot Advantage: Steve Sashen on Minimalist Footwear and Athletic Performance 02/07/2024

The Barefoot Advantage: Steve Sashen on Minimalist Footwear and Athletic Performance In this episode of Run To The Top, we are joined by Steve Sashen, the Founder-CEO of Xero shoes. We discuss his journey from returning to running in his late forties to becoming a competitive sprinter and building a prominent shoe brand. Our conversation delves into the problems with modern running shoes, the advantages and disadvantages of super shoes, various biomechanical studies informing the athletic footwear industry, and the case for minimalist footwear and barefoot running. Takeaways from this episode include: Whether modern running shoes negatively impact running form and performance Whether barefoot running or minimalist shoes can help improve form and reduce injury risk The pros and cons of “super shoes” and the concept of a level playing field in shoe technology New research on how to implement barefoot running into your training program Whether the barefoot running movement has lost momentum in recent years Steve is an engaging conversationalist with interesting views on shoe technology and the sport of running as a whole. You will enjoy this one. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: BiOptimizers One of the best and easiest ways to improve the quality of your sleep is by getting enough MAGNESIUM. Why? Because research shows that magnesium lowers cortisol levels, so you feel less stressed, and increases GABA levels which encourages relaxation at the cellular level, both of which help you enter and stay in a state of “deep sleep” for longer. That’s why I recommend Magnesium Breakthrough by BiOptimizers. Unlike generic supplements, BiOptimizers “magnesium breakthrough” product contains all 7 unique forms of magnesium, which is critical for maximizing its effectiveness. If you’re interested in seeing just how much magnesium can help your sleep, head to and use the code RUN10 to save 10% and get two special gifts. LMNT Maintaining electrolyte levels as you gear up for your big spring races is critical to your performance. 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. To get this special offer and make sure you’re hydrating properly this spring, head over to . /episode/index/show/runnersconnect/id/29829388

Ruairi Moynihan: Lessons from failing to qualify for the olympic marathon trials 02/02/2024

Ruairi Moynihan: Lessons from failing to qualify for the olympic marathon trials In today’s episode, we’re bringing you a story from an incredible athlete who spent years of training to accomplish his goal of competing at the olympic marathon trials by running an OTQ time - and ultimately fell just short of that goal during his most recent attempt. This athlete happens to also be one of our own coaches here at RunnersConnect and his name is Ruairi Moynihan. Ruairi came so close to hitting the 2:18 standard back in 2022, running an impressive 2:21 marathon while training mostly for trail and ultra race distances. Most recently though, under the guidance of his coach - and former RunnersConnect coach - Dylan Belles, the two crafted more focused plan to chase the OTQ standard at the 2023 CIM marathon in December. We brought Ruairi and Dylan on the show to recap how they approached training and then get their thoughts on what runners can do to learn from races that don’t go exactly as planned. Ruairi is an absolutely inspiring athlete who shares an honest story of failing to hit your dream goal that will be relatable to just about anyone listening. During this interview we discuss some lighthearted and more serious topics including: Why the olympic trials was an important goal for Ruairi and how it felt falling short of this objective Why Ruairi and Dylan were confident an OTQ time was achievable based on the previous training block Why the camaraderie between Ruairi and Dylan makes them an even better team And what went wrong on race day including thoughts on how runners can bounce back from a disappointing performance Connect, Comment, Community 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 . Get yours now! Previnex Muscle Health Plus Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. To check out the science for yourself, head to and use the code RTTT15 to save 15% on your first order. Plus, they offer a 100% money back guarantee, no questions asked, if you don’t feel the benefits too. /episode/index/show/runnersconnect/id/29759843

Building a Distance Running Dynasty in Flagstaff 01/31/2024

Building a Distance Running Dynasty in Flagstaff In the remote Arizona mountain town of Flagstaff more than half a century ago, a training ground for generations of legendary runners and a collegiate dynasty at Northern Arizona University were born. Authors Matt Baxter and Ron Mann capture the history of it all in their new book “Running Up The Mountain''. They join Run To The Top to reflect on some of the key insights from the story including: The benefits of altitude training and other environmental factors that shaped the birth and increasing success of the program Dealing with budget constraints to fund the team and how they overcame that adversity by emphasizing a culture of strong work ethic and total commitment How rivalries with other teams and athletes over the years positively field performance gains How the team has been able to maintain a humble, underdog-esque mentality even after establishing a reputation as one of the nation’s strongest programs The importance of leadership transitions for continued program success The experience and challenges of maintaining their team culture during the pandemic For those curious about the history of NAU’s running program and what it’s like building a marquee running program from scratch, you will enjoy this conversation. Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there’s a better option. Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to and using code RTTT at checkout for an additional 15% off your first order. Timeline Nutrition Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. 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. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. 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 and use promo code RUNNERSCONNECT for 10% off the plan of your choice. /episode/index/show/runnersconnect/id/29719738

RC Spotlight - Becoming your best self with Catie Markesich 01/26/2024

RC Spotlight - Becoming your best self with Catie Markesich Welcome back to RC spotlight where we highlight amazing achievements from runners just like you. Today’s athlete proves that success in running comes in a variety of forms. On today’s show, we’ll hear from Catie Markesich, an athlete who isn’t afraid to carve her own path by prioritizing personal growth and happiness in the sport. This is the story of a runner who brings out the best in herself and others as she tackles challenging goals. Catie competed in numerous marathons and ultra-marathons during 2023 with aspirations to do big things on the roads and on the trails in 2024. Despite some amazing accomplishments last year that included winning a marathon and completing a 105-mile race, Catie puts just as much time and effort into helping others accomplish their own goals. She is an advocate for advancing diversity, equity, and inclusion in the sport at all levels and an overall great role model for others. In this episode Catie shares with us her running journey including the good, the bad, and the ugly with topics including: Turning personal struggles related to fueling and mental health into a catalyst for personal growth How Catie is taking action to make the running community a safer and more inclusive space Why helping others achieve their goals is important to Catie And we’ll chat about what other runners can learn from Catie’s focus on bettering herself beyond the scope of the sport With that, let’s get into with our RC spotlight of Catie Markesich! Connect, Comment, Community where you get first dibs on everything RTTT each month! 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 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 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 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 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 . Get yours now! /episode/index/show/runnersconnect/id/29650583

Fueling Your 2024 Ambitions: Mastering Nutrition, Lifestyle Hacks, and Long-Term Discipline with Angelo Poli 01/24/2024

Fueling Your 2024 Ambitions: Mastering Nutrition, Lifestyle Hacks, and Long-Term Discipline with Angelo Poli It’s the New Year and that means aspirational thinking is in the air. Many of you might be wondering - how do you harness that mindset not just in the first days and weeks of the year, but throughout 2024? Well, metabolism expert and transformation specialist, Angelo Poli returns to the show to address just that. We talk about: goal setting around sports nutrition and everyday dieting understanding the levers for change in your diet and overall lifestyle to follow through on your ambitions new research in these areas that back up the latest protocols Angelo and his team use with their clients for nutritional breakthroughs the role of identity creation in hitting your nutritional targets and a list of the disruptive behaviors and lifestyle hacks that top coaches use with their clients to additionally help with follow-through If you’ve made big goals for 2024, whether it’s nutritionally related or in some other context, and you’re looking for best practices on how to stay excited and disciplined for the long term, you will want to tune in! Connect, Comment, Community where you get first dibs on everything RTTT each month! This week’s show brought to you by: LMNT Winter Did you know that you’re likely to sweat as much, if not more, in the winter than in the summer? That’s because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it’s harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way. Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste. That’s why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends. To claim this exclusive deal you must go to . 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 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. /episode/index/show/runnersconnect/id/29625003

Run to the Top Podcast | The Ultimate Guide to Running

TOPICS