Run to the Top Podcast | The Ultimate Guide to Running

This is the time of year when most marathon runners are finishing their goal races for the fall season. Once the excitement of this incredible accomplishment fades though, you might be left wondering when you should start running again.  There’s no simple answer here but ensuring that you give yourself enough time to recover both mentally and physically will help with preventing burnout or injury in the next training cycle.  The amount of recovery you need will depend on a lot of factors that will be addressed with topics such as: What actually happens to your body when you race a marathon? How long does the “damage” from running a marathon last? How do you know when your body might be ready to start running again? What is the difference in the amount of time needed before you are ready for easy running compared to tougher structured workouts? Is it ever okay to run the day after you complete a marathon? Coach Hayley has guided many runners through this process and helps us with answering the tough question of how soon is too soon to start running again after a marathon. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Manukora Honey Are you looking for a delicious way to spice up your pre-run snacks and make them healthier? Then you need to try Manukora honey. Not only is it hands-down the best honey I’ve ever tasted, Manukora Honey contains powerful nutrients to support immunity and gut health. The bees collect the nectar from the Manuka tea tree in New Zealand. The nectar is packed with bioactives and the honey that is produced has 3 times more antioxidants and prebiotics than your average honey. A special antibacterial compound called MGO also comes from the nectar of the tea tree. Manukora third party tests every single harvest for MGO and makes these results available through their QR system.             It’s a game changer, and all you need is 1 heaped teaspoon each morning to get the most out of the amazing bioactives in Manuka. I love it in the morning before my runs and I’ve found myself craving it as I wake up. Now, it’s easier than ever to try Manukora Honey. Head to manukora.com/RTTT to get $25 off the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

It’s a runner’s worst nightmare being out on a run and suddenly GI issues strike.  If you’ve been running long enough, there’s a good chance that at some point you’ve eaten the wrong thing or just gotten unlucky and suffered this uncomfortable situation.  So today, we’re going to help you solve this problem! You’ll learn… Why running can cause digestive problems How to fuel before your runs to minimize the chance of discomfort Why it’s important for distance runners to “train your gut” for fuelling during a run What are the factors other than nutrition that contribute to GI struggle How to respond if you find yourself dealing with a case of runner’s trot Don’t let an upset stomach stop you from crushing your next run and tune-in to hear strategies from one of our expert coaches, Andie Cozzarelli, for preventing any GI issues on your runs. Gels, Sports Drinks and Gummies: Which is the Best Fueling Option for the Marathon - Runners Connect Dr. Stacy Sims - Supplementation for Women: https://www.drstacysims.com/blog/Empowering%20Female%20Athletes%20Part%202 Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you’re trying to get your work day going.   I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work.   That’s why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough   It’s a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more.    It’s the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You’ll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated.   For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout.   And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and overall health.   If you didn’t know, mitochondria are often called the “powerhouse” because most of the energy your muscle cells need during aerobic running is supplied by mitochondria.   This is why one of the primary goals of all the runs we do is to increase the amount of new mitochondria in our cells and to increase their efficiency.   But, now there’s a new way to also improve your mitochondria - Mitopure from time-line nutrition.   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.   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 timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

When Jacob Heslington was sitting in the ICU as a 21 year-old recovering from severe blod clots, he probably didn’t imagine that only 9 years later he would be running in the Olympic Marathon Trials. Qualifying alone would have been an impressive feat. His success didn’t stop there though. In only his 2nd ever marathon, Jacob managed to finish 21st in a time of 2:15 and while competing against a field of over 100 incredibly talented elite and semi-elite runners from across the country. He’s the ultimate everyman runner, balancing his training with a full-time engineering job and 3 kids. There’s a lot you can learn from the training of elite athletes. What makes Jacob a special role model to runners is that he has achieved such incredible success in the face of adversity countless times. This is a real-life story of an athlete that has overcome the odds to make his running dreams a reality. He’s joining us on the Run to the Top Podcast so that other runners can find inspiration to achieve their own goals. We’ll cover topics including: How Jacob Heslington went from being unable to walk to competing at the Olympic Marathon trials How Jacob finds time to train at an elite level while balancing work and a family Why Jacob made it his goal to try to compete in running at the highest level What is the mindset required to comeback from a life threatening illness What advice Jacob has for other athletes going through life struggles We’re excited for Jacob to share his incredible story with you. His unique insights into the intersection of elite performance with the stressful life of “normal” runners will be sure to inspire you. Jake’s Instagram: www.instagram.com/heslingtonjake Personalized coaching from Jake Heslington: customfitrunning.com Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: 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 runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order. Lever Have you seen top athletes like Eilish McColgan and Kara Goucher using the LEVER system lately? If not, let me fill you in on why this might just be the game-changer you've been waiting for. The LEVER system is an innovative way to reduce your body weight while exercising on a treadmill, which means less impact on your joints. Whether you're coming back from an injury, looking to increase your running volume, or wanting to add some serious speed work to your routine, LEVER has got you covered. Our own has been using it and only 5 months after hip surgery has been able to build mileage up to 45 miles for the week by reducing impact on the LEVER. She’s even been able to run faster with better mechanics while still keeping the effort and HR in the easy zone. What’s even better? The LEVER system is incredibly portable. It sets up on your home treadmill or at your local gym in under two minutes. And because we know you'll love it, we’ve got an exclusive deal for you. Use the discount code RunnersConnect at levermovement.com to get 20% off your purchase. Trust me, your joints, achilles, and sore muscles will thank you, and so will your future self.

There’s a lot of bad information out there when it comes to injury treatment and prevention. That’s why it’s so important to make sure you get information from a reliable source like today’s guest, doctor of chiropractic Chantelle Maryuen. Chantelle works at the Runner’s Academy clinic in Toronto, offering a variety of services helping runners with “striving to make striving for your goals a joyful experience rather than a painful one”.  Part of the challenge in following research-based principles is that they are so specific to the individual. This means that good treatment for one person could be totally counter-productive for someone else. We want to make this episode as relevant as possible to you, so we’ll cover what treatment options are proven to work for the vast majority of runners but also where to find good information to make treatment decisions for yourself.  Treatment doesn’t just apply to injuries though. How you treat niggles or soreness can be just as important to keeping you healthy. Whatever your current health, we promise you’ll learn something new. During the interview we’ll cover topic including: What is the difference between a chiropractor and physiotherapist, and how can each play a role in supporting good health How often and when to consider seeing a clinical professional  What should runners focus on to avoid getting injured  What popular treatment options are actually proven by research to provide benefit How to seek out good advice with treating an injury or pain How to differentiate normal training fatigue from something that might need medical attention A big part of achieving your running goals is staying healthy so that you can get your training done. Unfortunately, taking the wrong approach to treating injuries could be making the situation even worse. That’s why you should listen up, to make sure you know what treatment options are proven to help keep you running pain-free.  Guest Bio: Dr. Chantelle Maryuen is a graduate of Canadian Memorial Chiropractic College. She was a competitive cross country and middle to long distance track runner for York University Track Club and the University of Toronto's Varsity Blues. She is a UESCA-certified and NCCP-trained run coach and currently trains for road races. She has clinical interests in running-related injuries, gait analysis, and rehabilitation. She applies various techniques in practice such as Neurofunctional Medical Acupuncture, Active Release Techniques (ART), joint mobilization and manipulation, Neurodynamic Solutions (NDS), exercise, education, and the latest evidence, to deliver the best patient-centered care. The Runner’s Academy Clinic: https://www.therunnersacademy.com/   Chantelle Maryuen Instagram handle:@therunnerschiro   The Runner’s Academy Instagram handle:@therunnersacademy     Exercises for desk workers: www.instagram.com/reel/DBAOEtkNp3k/?igsh=MW1ja3k2bnhkMjZrcg==   Short foot & progression exercise: www.instagram.com/reel/DBByzNwRM5e/?igsh=MWtjeGN4ZTU3eGtyNA== Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Manukora Honey Are you looking for a delicious way to spice up your pre-run snacks and make them healthier? Then you need to try Manukora honey. Not only is it hands-down the best honey I’ve ever tasted, Manukora Honey contains powerful nutrients to support immunity and gut health. The bees collect the nectar from the Manuka tea tree in New Zealand. The nectar is packed with bioactives and the honey that is produced has 3 times more antioxidants and prebiotics than your average honey. A special antibacterial compound called MGO also comes from the nectar of the tea tree. Manukora third party tests every single harvest for MGO and makes these results available through their QR system.   It’s a game changer, and all you need is 1 heaped teaspoon each morning to get the most out of the amazing bioactives in Manuka. I love it in the morning before my runs and I’ve found myself craving it as I wake up. Now, it’s easier than ever to try Manukora Honey. Head to manukora.com/RTTT to get $25 off the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! MetPro Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.  Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.  MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Every run in a good training plan serves a purpose. That doesn’t mean that you have to enjoy them all equally though. Even if you have performance goals, it can be a lot easier to stick to the plan if you enjoy the process. Today’s show is all about giving you new workout ideas that you’ll actually want to do. Coach Ruairi has more than a few ideas and he’s sharing his favorite workouts to help give you some inspiration. Each of these workouts is RC coach approved to help get you fitter without compromising on fun. Ruairi knows a thing or two about keeping running interesting. He often jumps between the road and trails and has been known to drop several viral tracks about running. Don’t let his rapping skills fool you though because he’s also an excellent coach and runner with a 2:21 marathon PB. You need a variety of workout types to achieve your best performance from tempo runs to long runs. This show is meant to cover them all and Ruairi will share which workouts he loves when preparing for different race distances. For each of these workouts we’ll get into: How Ruairi likes to structure the workout What makes the run one of Ruairi’s favorites Where each workout can fit into a training cycle to boost your performance How to modify each workout for different goals or fitness levels Take out your notepad and listen carefully because Ruairi has some great ideas to keep your running fun. Essential Fartlek Workouts video: youtube.com/watch?v=PdGS8qwS-Gs&t=520s Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you’re trying to get your work day going.   I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work.   That’s why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough   It’s a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more.    It’s the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You’ll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated.   For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout.   And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Sabrina Little is a 5x national champion ultra runner who happens to also be a professor of moral philosophy. During her career, when she wasn’t breaking American records, she earned a Phd in Philosophy at Baylor University. More recently though, she published her book “the Examined run - why good people make better runners” all about how running fits into a happy and fulfilling life. Her book is filled with thought-provoking lessons for anyone who loves to run and she is the perfect guest to explore how running can make us better people or even how practicing virtuous traits can make you a better runner. One of the key tenets of Sabrina’s writing is that virtuous traits like patience and empathy are teachable and performance-enhancing, so practicing them is beneficial to excelling in sport. This means that becoming a better person can actually be a tool to improve your running! Some of the topics we cover include: Why virtue can be beneficial to athletic performance How to practice building traits of virtue through your running How to find your “why” for running What are Sabrina’s thoughts on the role of running in a happy life Sabrina has a way of making philosophical topics approachable and relevant to runners that we’re sure you’ll love. Tune-in and find out for yourself how you can become a happier and faster runner all at the same time. The Examined Run by Sabrina Little Sabrina on Instagram: sabrinalittle Sabrina’s Psychology Today Sports and character page: https://www.psychologytoday.com/us/blog/considerations-of-character Sabrina’s iRunFar column: https://www.irunfar.com/author/slittle Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and overall health.   If you didn’t know, mitochondria are often called the “powerhouse” because most of the energy your muscle cells need during aerobic running is supplied by mitochondria.   This is why one of the primary goals of all the runs we do is to increase the amount of new mitochondria in our cells and to increase their efficiency.   But, now there’s a new way to also improve your mitochondria - Mitopure from time-line nutrition.   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.   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 timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. MetPro Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.  Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.  MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

We get that you’re busy, and finding a balance between training and life will probably make you a better runner than forcing your training at the expense of sleep or important life commitments. Life is unpredictable and it can be hard to find the right balance for you. Coach Jeff Gaudette is familiar with this struggle as a running coach and father of 4. While completing all of your easy runs and workouts might be challenging, the hardest part can sometimes be finding the time to fit this into your busy lifestyle, and then maintaining your energy the rest of the day afterwards. Unless you’re a professional athlete with endless time for training, you likely have struggled with this at some point. We’re diving into some of the most hectic situations everyday runners face to help provide some tips for fitting in your training without feeling like you need to give up the rest of your life. Some of the questions we’ll answer include: Why it can be so difficult to fit in your training  What are the pros and cons of running at different times of the day Which training activities should you should prioritize and which you might be able to skip on occasion How to adjust your training around various life conflicts runners face  We know you lead a busy life, so let’s not beat around the bush and get right into it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you’re trying to get your work day going.   I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work.   That’s why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough   It’s a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more.    It’s the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You’ll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated.   For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout.   And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

We pride ourselves on bringing you informative content, but sometimes it’s even more fun to throw that out the window and just talk about how much we love running. We’re bringing the classic game of One Gotta Go to the Run to the Top Podcast and there will be plenty of tricky decisions to make. The goal is to choose among a group of beloved running items and imagine which one to give up forever if you were forced to choose. Coach Ruairi Moyhnihan is taking on this tough challenge but don’t worry because we won’t actually make him give up any running gear and gadgets. What we will do is make him choose between his favorites. The result is great running banter that will entertain any lover of the sport.  Tune in as we force Ruairi to choose between items in categories including: Running accessories Racing essentials Types of carbohydrate-rich foods Running surfaces And many more… We might sneak in a few useful training tips but mostly, this is an episode to talk about all the things we love most about running. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: 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 runnersconnect.net/joint and use the code RTTT15 to save 15% on 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 runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Most training plans call for a reduction in mileage before your goal race but if you feel nervous and anxious during this time you’re not alone. In fact, there’s even a name for the emotional turbulence runners feel during this time and it’s called the taper tantrums. If you’re tapering for your next marathon right now or will be soon, it’s important to remember your body needs this rest and not to panic with extra training. This episode provides a guide to runners resting up for the big day while managing the symptoms of this very athlete-specific ailment. It’s completely normal to start to question your fitness at this time but it’s important to remember that the taper is a key component of your training. Much like rest days, the taper allows your body to recover and then absorb the fitness you gained from hard weeks or months of training. This non-medical advice for runners will cover questions like: What are the taper tantrums and what are typical symptoms? How should you structure your taper to get the most benefit? What are some ways to manage the symptoms of the taper? What are some things to avoid doing during your taper phase of training? Getting the taper right is just as important as your big long runs if you want to perform well for your goal race. There’s no single correct way to taper but there’s lots you can do to make sure your body and mind both come out of it feeling fresh. How to Taper Correctly to be Ready for Your Marathon - Runners Connect Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you’re trying to get your work day going.   I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work.   That’s why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough   It’s a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more.    It’s the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You’ll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated.   For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout.   And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Many runners already swear by their morning cup of coffee, but caffeine can also boost your running performance if used correctly. This effect works by reducing the perception of pain and increasing alertness on the run so that you may feel more comfortable running at faster paces. If this sounds too good to be true, it’s even recommended by World Athletics as a legal performance enhancer. The key to getting the greatest benefits is understanding how to use it properly in training or racing since caffeine can have other effects like GI upset or dehydration if you’re not used to running with caffeine in your system.  David Hellard is very familiar with the benefits of caffeine as an ultra-endurance runner and host of the Golden Trail World Series. He’s even started his own line of caffeine products designed to make it more convenient for runners to get the athletic benefits of caffeine. He’s joining the show to chat all about how he uses caffeine and how other runners can make the most of caffeine to improve their running. Some of the topics we’ll be covering include: How caffeine can boost running performance How and why David started Caffeine Bullet How to avoid GI upset when running with caffeine Deciding the right timing and dosage of caffeine And whether there any benefits to a “caffeine taper” We’re buzzing to share how caffeine can help your running so let’s get into it! 20% Off any Caffeine Bullet product: caffeinebullet.com/RUNTOTHETOP or use code RUNTOTHETOP Guest Bio - David Hellard: www.davidhellard.run/runner Caffeine Bullet Instagram: @caffeinebullet Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and overall health.   If you didn’t know, mitochondria are often called the “powerhouse” because most of the energy your muscle cells need during aerobic running is supplied by mitochondria.   This is why one of the primary goals of all the runs we do is to increase the amount of new mitochondria in our cells and to increase their efficiency.   But, now there’s a new way to also improve your mitochondria - Mitopure from time-line nutrition.   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.   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 timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. UCAN If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels.  By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Marathon season is underway and that makes it the perfect time to dial in your nutrition and fuelling. We’re huge fans of the team at Metpro because they use your personal metabolic profile to make nutrition recommendations to meet your specific goals. Diet and nutrition has a huge impact on running performance and that’s why MetPro’s lead dietician, Amber Velasquez, joins us to discuss how to fuel correctly for your marathon season goals. Training for a marathon puts a lot of stress on your body and burns through a lot of energy, which means that you need to fuel properly if you want to perform at your best. This can be especially tough because every runner is unique when it comes to their nutrition needs. Today’s show is all about tailoring nutrition to your individual needs switch answers to topics including: How is metabolism influenced by diet and exercise? Should you carb load before your next race? How do the nutritional needs of marathon runners differ from the general population? What are signs that you may be under-fueling? What are some of the craziest food trends on Tik-Tok according a professional dietician? We know you’re hungry for some answers so let’s get into our show on marathon nutrition. To learn more about MetPro: https://metpro.co/ To schedule a call directly with Amber: https://metpro.co/coach-amber Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Mushroom Breakthrough One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you’re trying to get your work day going.   I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work.   That’s why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough   It’s a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more.    It’s the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine. You’ll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated.   For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout.   And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee. LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Running has the power to create a strong sense of community, but when it comes to road running and trail running they have very little in common aside from putting one foot in front of the other. These sports require different skills and come with their own set of challenges. This is part of what makes them so much fun. While we love both of these sports, we thought it would be fun to debate who are the better athletes: road runners or trail runners? You typically need more all-out speed to excel on the roads and it takes some time to callus your legs to the impact of racing on hard pavement. This doesn’t mean it’s any easier than trail running though, which takes a lot of agility navigating different terrains and precision to fuel for more time on your feet. There’s no easy way to answer who are the better athletes so RC coach Hayley Munn joins the show to help settle this question.  We can’t promise we’ll follow any formal debate rules but we can promise a fun conversation that will including topics like: What skills separate road runners from trail runners? Which types of runners are the better athletes? Which type of running is the most fun? Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: MetPro Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.  Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.  MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt UCAN If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels.  By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

If you’re preparing for a fall marathon or other endurance race, then now is the perfect time to start practicing your race day. As the temperatures cool and you hit your peak training, the fatigue in your legs will help to simulate the feeling of racing without actually running the full race distance. It’s super important to mimic the conditions of your goal event to prepare for the challenges of race day. This can help with building confidence because you’ll know you’re ready for the big day or you’ll know what you still need to work on. There’s a lot of variables to consider, so we’re doing our best to cover them all. Everything from how fast you start your race to what time you want to wake up can be practiced ahead of time and you’ll likely feel better prepared if you do. Coach Andie has years of experience helping athletes conquer races of all kinds and joins the show to share how you can feel as prepared as possible. During the show we’ll cover everything you need to simulate your race including: How practicing your race conditions can improve performance? How much of your training should be done at goal race pace? Do you need to practice the time you plan to wake up for your race? How can you simulate your fueling without aid stations? How much should you train with the shoes you plan to race in ahead of time? Even if you’ve been running for years, every race brings different challenges that you can prepare for. We know race day is fast approaching, so let’s get into what you can do to prepare for race day. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Ketone-IQ You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing. Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don’t have as many carbohydrates. The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner. But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores. And the academic literature on the effectiveness of ketones for running performance is overwhelming.  For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining. If you want to see more of the research, head to ketone.com/RTTT Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That’s K-E-T-O-N-E dot com slash RTTT. LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Building mental toughness is one of the best ways to improve your running. Without any change in fitness, having good mental strategies can help you to unlock a new level of performance. This is the key to overcoming a setback or managing stressful situations that all runners face like pre-race nerves or balancing a hectic schedule. Ashley Eckermann is a former competitive triathlete and a noted psychology practitioner who teaches athletes of all abilities to perform at their best without positive thinking. Studies show that positive affirmations don’t actually work and this interview is all about uncovering what does. You can actually train your brain to perform better! This is not a science lecture, and we’ll focus on going through specific examples of how to apply these strategies in training and racing. Some of the topics we’ll cover include: What is mental resilience? How do the pros think differently than the rest of us? What is the best way to deal with a stressful situation in training? How can you apply strategies of mental resilience during training and racing to improve your performance? Ashley has helped numerous athletes to transform their thinking and perform at a higher level. This is a fascinating conversation that will literally change how you think. Maximize the Mind - Mental Performance Coaching Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better.  Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria.  Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier.  Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. UCAN If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels.  By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run. All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance. Head to runnersconnect.net/UCAN  to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Even for the most dedicated runners, most of the day is not spent running and there’s a lot you can do during this time to get better. If you run for an hour every day, that still leaves 23 hours in the day that can impact how you feel on your next run. The key to getting the most out of your workout is knowing what to do during the in-between times when you’re not running.  This episode will guide runners through how to maximize this time with considerations for every point before and after a run, or on days when you’re not running at all. We all know that running is important for your training, but all the other little things can add up to make a big difference in performance. Today, Ruairi joins the show to walk you through many of the non-running strategies you can use to get better as runner including: How you can prime your body to perform well before a run What you should be doing immediately after finishing a run How to nail your nutrition throughout the day How to improve the quality of your sleep  We don’t want to spoil the show, but listening to running podcasts from the team at RC is a great first step to improving your running. We have some great tips to share today so let’s get started!  Lunge Matrix Warm up Simple active warm up routine Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: 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 drinkag1.com/RTTT. Get yours now! Dri Seats If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats. DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots. Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order

Running has a language of its own with terms that can range from obscure to downright hilarious. Training terms like tempo runs and fartleks can sound like gibberish if you’re newer to the sport. We’re probably even guilty on this show of using some of this running lingo without explaining first what it means. That ends today, because this show is all about helping you to understand common terms used by runners. Whether you’re with a running group or getting ready for a race, you might overhear some of this running lingo and wonder what it means. Coach Hayley is answering these questions by covering the most common or bizarre terms runners like to throw around. This way, you can understand the unique vocabulary of running or even use some of these phrases to impress your running friends. Some of the training terms we’ll cover include: What is a fartlek run? Is there a difference between a PR and a PB? What does it mean to sandbag a run? Why you might experience runger if you’re training for a marathon There’s too many running terms to cover them all but we handpicked the best ones for you to know so let’s get into it! PR vs. PB Canadian Running article Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Lumen Have you ever wondered exactly how many carbs you need to fuel your training or if it’s okay to train fasted?   Well, now you can get that exact data with Lumen, the world’s first handheld metabolic coach.   With Lumen, all you have to do is breathe into your Lumen first thing in the morning, and you’ll know what’s going on with your metabolism, including recommendations to improve your pre-and-post workout fueling for better performance and recovery.   What I love most is that Lumen explains what every data point and value means with in-depth videos so you always know what’s going on in your body and what changes you need to make to hit your goals.   Lumen is truly one of the most innovative devices on the market.   If  you want to take the next step in improving your health, go to lumen.me and use RTTT to get $100 off your Lumen. 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 masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.

The Olympics is the biggest multi-sport competition in the world and perhaps the pinnacle of the sport for anyone in distance running. We gave you our picks for who would represent team USA before the Olympic trials and now we’re back to preview the big finale. The Paris Olympics are sure to bring some interesting storylines featuring a huge depth of distance runners and some very hot conditions predicted. This is also the first time since 2016 that a full crowd will be hosted to watch these races since the last Olympics in Tokyo was run without spectators due to COVID-19 protocols at the time. The American team is stacked with talent this year and we’ll be covering how you can watch all of your favorite events and we’ll give you our bold predictions for some of the endurance races. By the end of the show we’ll cover everything you need to know about the Paris Olympics including: How to watch your favorite races Who are the top Americans to watch out for at the Olympics What are some of the most exciting storylines for the summer games Bold predictions from the RC team for every endurance running event Paris Olympics Schedule Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: 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 drinkag1.com/RTTT. Get yours now! Bace   CBD is perhaps one of the most innovative, and misunderstood, supplements in the endurance world right now.   The biggest advantage of CBD for a runner like you is the anti-inflammatory properties. CBD can help your muscles heal and recover faster. Additionally, CBD can help you sleep better, which also leads to better rest and improved recovery times.   What CBD will not do is make you high and it is non-toxic. It is even approved by the World Anti Doping Agency.   If you ever tried CBD before and found it to be too weak or strong, or you haven’t tried it yet because you’re not sure how to best start, then Bace Health’s Discovery Pack is a game changer.   The Discovery Pack leads you through a 7-day experience for you to find your perfect dose by slowly increasing from 10mg to 50mg. It’s the perfect way to dip your toes into 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 BaceHealth.com/RunnersConnect or enter the discount code ‘RunnersConnect’ at checkout to pick up your Discovery Pack and prioritize your recovery today.

Summer is in full force and we’re back with another overrated or underrated format to tackle all your summertime training questions. This time of year can be challenging to train through. The extra heat and humidity can force you to work harder to maintain the same paces and increase the need to properly fuel with fluids and electrolytes. There’s also lots of other risks that come with training in warmer weather like dehydration and sunburns. There’s a lot of information out there on how to cope with the warmer season but Coach Michael Hammond joins me to tell you what strategies and gear work to help you get fitter this summer, and which ones are overhyped. A few of the topics we’ll cover include: Do runners need special types of sunscreen? Is it better to adjust your paces or your rest in warmer weather? Is there any benefit to pre-hydrating with extra fluids and electrolytes? Is a post-race beer the perfect summertime treat? The days might be longer this time of year but these answers are rapid-fire so let’s get into it! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better.  Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria.  Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier.  Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Jonathan’s Tolksdorf is a true RC success story. He took up running with no sports background and through a combination of hard work and learning from his mistakes, has lowered his marathon PB to 2:52 while running 169 marathons since his first in 2000. He was one of the first RC athletes back in 2012 and joined us from his hometown of Lahti Finland to share the lessons that helped him to take over an hour and a half off of his marathon time. Jonathan reached out to us about sharing his running story and after reading about his experience in the sport, we knew this would be a great conversation. He is somebody with a genuine passion for the sport and a willingness to learn. Today, he shares the lessons that have been the most important to his improvement.  During the show, you’ll hear from Jonathan about his training including: How more structured training with RC helped him to run his first sub-3 marathon Why flexibility is important in your training Why it can be detrimental to put too much pressure on your workouts Ways you can improve your taper strategy to feel good on race day  How to find purpose in your running What makes this story so relatable is that Jonathan has many of the same goals and has made so many of the same mistakes as just about any new marathoner. He has some great insights for other runners and I’m excited to share them with you. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: MetPro Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.  Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.  MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt Dri Seats If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats. DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots. Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run. You can head to driseats.com and use code RC20 to get 20% off first order 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 drinkag1.com/RTTT. Get yours now!

If you struggle with staying healthy or you’re looking for new ways to improve your running, then this episode is for you! Dr Matt Silver is passionate about helping runners unlock their potential and joined me to chat about his key principles for helping athletes run pain-free and perform at their best. Matt has many years of experience dealing with running injuries both as a runner and a physiotherapist. His latest book titled “Built to run” is self-described as being like a car manual for staying healthy and he has a way of cutting through the noise to give you the most important information to make meaningful changes. This information is meant to help you with becoming a more durable runner and fix common running problems. If you love to run, then you know how much injuries suck. Luckily, the purpose of this conversation is to keep you running and having fun in the sport. Some of the questions we’ll answer include include: How do you treat and prevent some of the most common running injuries? Do runners really need to stretch? What is the difference between mobility work and strength training? Does heel-striking actually increase your risk of injury? How can you prevent yourself from getting the same injuries over again? The best way to improve your running is to be consistent with training, which requires staying healthy. We covered a ton of great injury-related topics in this interview that will help anyone listening to prevent injuries, recover from injuries, or bounce back from an injury.  Built to Run Paperback - Purchase Link How to Perform a Couch Stretch Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Bace   CBD is perhaps one of the most innovative, and misunderstood, supplements in the endurance world right now.   The biggest advantage of CBD for a runner like you is the anti-inflammatory properties. CBD can help your muscles heal and recover faster. Additionally, CBD can help you sleep better, which also leads to better rest and improved recovery times.   What CBD will not do is make you high and it is non-toxic. It is even approved by the World Anti Doping Agency.   If you ever tried CBD before and found it to be too weak or strong, or you haven’t tried it yet because you’re not sure how to best start, then Bace Health’s Discovery Pack is a game changer.   The Discovery Pack leads you through a 7-day experience for you to find your perfect dose by slowly increasing from 10mg to 50mg. It’s the perfect way to dip your toes into 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 BaceHealth.com/RunnersConnect or enter the discount code ‘RunnersConnect’ at checkout to pick up your Discovery Pack and prioritize your recovery today. LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.