It’s not uncommon to hear conflicting information when it comes to training, nutrition, shoes and more.  There’s often a lot of misleading claims and it can be hard to tell what’s right and what might not be. So, in today’s show, we’ll go over some common beliefs in the running world to help sort out which have merit when it comes to your training.  We’re calling it truth vs myth and we’ll be using the latest research and science to help you make sense of what’s accurate and what’s not. To make this distinction we’re once again turning to our expert group of RC coaches who will cover topics including:  Does more mileage make you a faster runner? Can super shoes really increase efficiency? Do you need to stretch before your runs? Is it possible that smiling can increase running performance? And many more popular claims  For tips on an effective pre-run warmup check out our RC article on Proper dynamic stretching routine for runners. Video demonstration: https://www.youtube.com/watch?v=i6rWCPZNHxQ   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: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief. 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

It’s not uncommon to hear conflicting information when it comes to training, nutrition, shoes and more.  There’s often a lot of misleading claims and it can be hard to tell what’s right and what might not be. So, in today’s show, we’ll go over some common beliefs in the running world to help sort out which have merit when it comes to your training.  We’re calling it truth vs myth and we’ll be using the latest research and science to help you make sense of what’s accurate and what’s not. To make this distinction we’re once again turning to our expert group of RC coaches who will cover topics including: <ul> <li>Does more mileage make you a faster runner?</li> <li>Can super shoes really increase efficiency?</li> <li>Do you need to stretch before your runs?</li> <li>Is it possible that smiling can increase running performance?</li> <li>And many more popular claims</li> </ul> For tips on an effective pre-run warmup check out our RC article on <a href="https://runnersconnect.net/dynamic-stretching-for-runners/" rel="noopener nofollow" target="_blank">Proper dynamic stretching routine for runners</a>. Video demonstration: <a href="https://www.youtube.com/watch?v=i6rWCPZNHxQ" rel="noopener nofollow" target="_blank">https://www.youtube.com/watch?v=i6rWCPZNHxQ</a> Connect, Comment, Community <ul> <li><a href="https://www.instagram.com/runnersconnect/" rel="nofollow" target="_blank"> Follow RunnersConnect on Instagram</a></li> <li><a href="http://www.runnersconnect.net/podcast" rel="nofollow" target="_blank"> Join the Elite Treatment</a> where you get first dibs on everything RTTT each month!</li> <li><a href="http://www.runnersconnect.net/fb" rel="nofollow" target="_blank"> Runners Connect Winner's Circle Facebook Community</a> </li> <li><a href="https://www.facebook.com/onlinerunningcoach/" rel="nofollow" target="_blank"> RunnersConnect Facebook page</a></li> <li><a href="https://runnersconnect.net/training-plans/" rel="nofollow" target="_blank"> GET EXPERT COACHING AT RUNNERSCONNECT!</a></li> </ul> This week’s show brought to you by: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to <a href="https://runnersconnect.net/NuNee" rel="noopener nofollow" target="_blank">runnersconnect.net/NuNee</a>. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief. 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 <a href="https://www.dri-seats.com/" rel="noopener nofollow" target="_blank">driseats</a>. 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 <a href="https://www.dri-seats.com/" rel="noopener nofollow" target="_blank">driseats.com</a> and use code RC20 to get 20% off first order

Myth-busting commonly held running beliefs

One of the most common setbacks in the running sphere is the onset of runner’s knee. Perhaps, it’s affected you at various points in the past, you’re currently suffering from it at this moment, or you’re worried that such an injury is right around the corner. Do not worry! Joining us on the podcast today is Ben Shatto, a licensed Physical Therapist committed to helping proactive runners of all ages to understand how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions in a timely manner so they can reach their optimal health.   In this conversation dedicated to the diagnosis, treatment, and proactive avoidance of runner’s knee, we discuss:  the common symptoms of runner’s knee and how it’s differentiated from other knee injuries specific risk factors that make certain athlete prone to developing this condition whether there are scenarios where you can continue training through runner’s knee specific exercises that can strengthen and stabilize the knee area to aid in recovery the most effective treatment options for this condition  the typical recovery timeline for runner’s knee  And more! Listen to this episode to get the low down on runner’s knee, what causes it, how it can be treated, and what you can do in training and lifestyle to reduce your risk for this injury and stay consistent with your running.   Getting Started | The Physical Therapy Advisor   The Physical Therapy Advisor - YouTube  NuNee: Runner's Knee Pain Relief (nuneeshop.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: LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to…  Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training.  When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop  and use the code run10 and you’ll save an additional 10% on any purchase. 

One of the most common setbacks in the running sphere is the onset of runner’s knee. Perhaps, it’s affected you at various points in the past, you’re currently suffering from it at this moment, or you’re worried that such an injury is right around the corner. Do not worry! Joining us on the podcast today is Ben Shatto, a licensed Physical Therapist committed to helping proactive runners of all ages to understand how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions in a timely manner so they can reach their optimal health.   In this conversation dedicated to the diagnosis, treatment, and proactive avoidance of runner’s knee, we discuss: <ul> <li>the common symptoms of runner’s knee and how it’s differentiated from other knee injuries</li> <li>specific risk factors that make certain athlete prone to developing this condition</li> <li>whether there are scenarios where you can continue training through runner’s knee</li> <li>specific exercises that can strengthen and stabilize the knee area to aid in recovery</li> <li>the most effective treatment options for this condition </li> <li>the typical recovery timeline for runner’s knee</li> </ul> And more! Listen to this episode to get the low down on runner’s knee, what causes it, how it can be treated, and what you can do in training and lifestyle to reduce your risk for this injury and stay consistent with your running. <ul> <li><a href="https://www.thephysicaltherapyadvisor.com/home/" rel="nofollow" target="_blank"> Getting Started | The Physical Therapy Advisor</a> </li> <li><a href="https://www.youtube.com/@ThePhysicalTherapyAdvisor/videos" rel="nofollow" target="_blank"> The Physical Therapy Advisor - YouTube</a></li> <li><a href="https://www.nuneeshop.com/" rel="nofollow" target="_blank"> NuNee: Runner's Knee Pain Relief (nuneeshop.com)</a></li> </ul> Connect, Comment, Community <ul> <li><a href="https://www.instagram.com/runnersconnect/" rel="nofollow" target="_blank"> Follow RunnersConnect on Instagram</a></li> <li><a href="http://www.runnersconnect.net/podcast" rel="nofollow" target="_blank"> Join the Elite Treatment</a> where you get first dibs on everything RTTT each month!</li> <li><a href="http://www.runnersconnect.net/fb" rel="nofollow" target="_blank"> Runners Connect Winner's Circle Facebook Community</a> </li> <li><a href="https://www.facebook.com/onlinerunningcoach/" rel="nofollow" target="_blank"> RunnersConnect Facebook page</a></li> <li><a href="https://runnersconnect.net/training-plans/" rel="nofollow" target="_blank"> GET EXPERT COACHING AT RUNNERSCONNECT!</a></li> </ul> This week’s show brought to you by: LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to <a href="https://drinklmnt.com/runnersconnect" rel="noopener nofollow" target="_blank">drinklmnt.com/runnersconnect</a>. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… <ul> <li>Increase in muscle oxygenation during high intensity exercise</li> <li>Reduce inflammation </li> <li>Significantly improve sleep quality</li> <li>Improve aerobic exercise capacity when training.</li> </ul> When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top listeners go to <a href="https://magbreakthrough.com/runtothetop" rel="noopener nofollow" target="_blank">magbreakthrough.com/runtothetop</a>  and use the code run10 and you’ll save an additional 10% on any purchase.

Fixing Runner’s Knee: Everything You Need To Know

Have you heard about our in-person running retreats, but can’t fit the travel, time off or budget to make it happen? Have been curious about going, but not sure exactly what they are or if it’s a good fit for you? Well, in today’s podcast episode, Coach Jeff is going to detail his latest trip to Flagstaff, Arizona so you can get an inside look at what it’s really like. Plus, he’s going to discuss some of the lessons he personally took from the retreat. You’ll learn…  Why you shouldn’t be afraid of altitude (and how to conquer it) How to get over your fear of being slow or not “good enough” Why lifting heavy is essential for Masters runners (even though most are scared of it) Plus, more little lessons he learned throughout the long weekend.  This is really a unique inside look at our retreats and while I know most of you won’t be able to attend one of our retreats, we’re still eager to help you learn and get value from everything we do.   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: 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 Heal from the Amino Company Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: aminoco.com/rttt If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try. If you’re interested in learning  more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Have you heard about our in-person running retreats, but can’t fit the travel, time off or budget to make it happen? Have been curious about going, but not sure exactly what they are or if it’s a good fit for you? Well, in today’s podcast episode, Coach Jeff is going to detail his latest trip to Flagstaff, Arizona so you can get an inside look at what it’s really like. Plus, he’s going to discuss some of the lessons he personally took from the retreat. You’ll learn… <ul> <li>Why you shouldn’t be afraid of altitude (and how to conquer it)</li> <li>How to get over your fear of being slow or not “good enough”</li> <li>Why lifting heavy is essential for Masters runners (even though most are scared of it)</li> <li>Plus, more little lessons he learned throughout the long weekend.</li> </ul> This is really a unique inside look at our retreats and while I know most of you won’t be able to attend one of our retreats, we’re still eager to help you learn and get value from everything we do. Connect, Comment, Community <ul> <li><a href="https://www.instagram.com/runnersconnect/" rel="nofollow" target="_blank"> Follow RunnersConnect on Instagram</a></li> <li><a href="http://www.runnersconnect.net/podcast" rel="nofollow" target="_blank"> Join the Elite Treatment</a> where you get first dibs on everything RTTT each month!</li> <li><a href="http://www.runnersconnect.net/fb" rel="nofollow" target="_blank"> Runners Connect Winner's Circle Facebook Community</a> </li> <li><a href="https://www.facebook.com/onlinerunningcoach/" rel="nofollow" target="_blank"> RunnersConnect Facebook page</a></li> <li><a href="https://runnersconnect.net/training-plans/" rel="nofollow" target="_blank"> GET EXPERT COACHING AT RUNNERSCONNECT!</a></li> </ul> This week’s show brought to you by: 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 <a href="https://runnersconnect.net/UCAN" rel="noopener nofollow" target="_blank">runnersconnect.net/UCAN</a> to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at <a href="http://ucan.co" rel="nofollow" target="_blank">ucan.co</a> with code RUNNERSCONNECT Heal from the Amino Company Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: <a href="https://aminoco.com/rttt" rel="noopener nofollow" target="_blank">aminoco.com/rttt</a> If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I recommend you give Heal a try. If you’re interested in learning  more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: <a href="https://aminoco.com/rttt" rel="noopener nofollow" target="_blank">aminoco.com/rttt</a> and use the code RC30 at checkout to save 30%

You went to a running camp!? What the heck is that??

If you’ve been a RunnersConnect fan for long enough, you know one of the main principles we believe in when it comes to marathon training is improving your body’s ability to burn fat as a fuel source while running, especially while at marathon pace. So, how exactly do we do this and what does some of the latest research say? The research in question revolves around the two concepts of Nutrition Periodization and Metabolic Efficiency Training. Together they increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance.  Joining us in this episode is Bob Seebohar, the creator of these two concepts. He’s going to help you learn…  What these two concepts are and why they are so critical to your running performance. How to utilize them during your training and taper And how tweak these concepts to improve body composition, and reduce GI issues  If you’re racing a fall half or full, this is a must listen!   Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner's Circle Facebook Community   RunnersConnect Facebook page  GET EXPERT COACHING AT RUNNERSCONNECT!  This week’s show brought to you by: Qualia Mind from NeuroHacker Tired of Morning Fatigue After Your Workouts? Qualia Mind is a natural neurotropic designed to improve daily mental performance, especially if you’re a morning runner and struggle to focus at work after runs. I noticed the difference in just days...to my focus, my mood, my memory and my willpower to GET. THINGS. DONE, especially on those days when morning training really has me feeling unmotivated.  Go to neurohacker.com/RTTT for $100 OFF, and use code RTTT for an extra 15% off  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 &amp; 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.

If you’ve been a RunnersConnect fan for long enough, you know one of the main principles we believe in when it comes to marathon training is improving your body’s ability to burn fat as a fuel source while running, especially while at marathon pace. So, how exactly do we do this and what does some of the latest research say? The research in question revolves around the two concepts of Nutrition Periodization and Metabolic Efficiency Training. Together they increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance.  Joining us in this episode is Bob Seebohar, the creator of these two concepts. He’s going to help you learn… <ul> <li>What these two concepts are and why they are so critical to your running performance.</li> <li>How to utilize them during your training and taper</li> <li>And how tweak these concepts to improve body composition, and reduce GI issues</li> </ul> If you’re racing a fall half or full, this is a must listen! Connect, Comment, Community <ul> <li><a href="https://www.instagram.com/runnersconnect/" rel="nofollow" target="_blank"> Follow RunnersConnect on Instagram</a></li> <li><a href="http://www.runnersconnect.net/podcast" rel="nofollow" target="_blank"> Join the Elite Treatment</a> where you get first dibs on everything RTTT each month!</li> <li><a href="http://www.runnersconnect.net/fb" rel="nofollow" target="_blank"> Runners Connect Winner's Circle Facebook Community</a> </li> <li><a href="https://www.facebook.com/onlinerunningcoach/" rel="nofollow" target="_blank"> RunnersConnect Facebook page</a></li> <li><a href="https://runnersconnect.net/training-plans/" rel="nofollow" target="_blank"> GET EXPERT COACHING AT RUNNERSCONNECT!</a></li> </ul> This week’s show brought to you by: Qualia Mind from NeuroHacker Tired of Morning Fatigue After Your Workouts? Qualia Mind is a natural neurotropic designed to improve daily mental performance, especially if you’re a morning runner and struggle to focus at work after runs. I noticed the difference in just days...to my focus, my mood, my memory and my willpower to GET. THINGS. DONE, especially on those days when morning training really has me feeling unmotivated.  Go to <a href="https://neurohacker.com/RTTT" rel="noopener nofollow" target="_blank">neurohacker.com/RTTT</a> for $100 OFF, and use code RTTT for an extra 15% off  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 &amp; 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 <a href="https://www.timelinenutrition.com/" rel="noopener nofollow" target="_blank">timelinenutrition.com</a> and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Metabolic Efficiency Training: Is it the secret to burning fat as a fuel source more efficiently

Last week, our coaches Andie and Michael walked us through how runners should be thinking about using protein supplements and which of some commonly taken vitamins are beneficial for runners. If you have not already listened to that episode, you can find part 1 of our underrated vs overrated nutrition edition, released July 21st, on whatever platform you like to listen to your podcasts. There were a lot of great insights in that show and I highly recommend you give it a listen. This week, Andie and Michael are back to finish off this conversation on underrated vs. overrated with topics including:  Can your morning cup of coffee improve running performance? Do you need to take gels for your longer races? Are fasted runs beneficial to your performance? And so much more!  Let’s get into it! Timestamps:  Beetroot juice: 2:56 Beta-alanine: 8:10 Caffeine: 12:41 Gels &amp; hydration mixes: 19:02 Fasted runs: 25:34 Carb loading: 33:23 Keto: 37:53 Final thoughts: 46:50     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: 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 https://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 DriSeats 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

Last week, our coaches Andie and Michael walked us through how runners should be thinking about using protein supplements and which of some commonly taken vitamins are beneficial for runners. If you have not already listened to that episode, you can find part 1 of our underrated vs overrated nutrition edition, released July 21st, on whatever platform you like to listen to your podcasts. There were a lot of great insights in that show and I highly recommend you give it a listen. This week, Andie and Michael are back to finish off this conversation on underrated vs. overrated with topics including: <ul> <li>Can your morning cup of coffee improve running performance?</li> <li>Do you need to take gels for your longer races?</li> <li>Are fasted runs beneficial to your performance?</li> <li>And so much more!</li> </ul> Let’s get into it! Timestamps: <ul> <li>Beetroot juice: 2:56</li> <li>Beta-alanine: 8:10</li> <li>Caffeine: 12:41</li> <li>Gels &amp; hydration mixes: 19:02</li> <li>Fasted runs: 25:34</li> <li>Carb loading: 33:23</li> <li>Keto: 37:53</li> <li>Final thoughts: 46:50 </li> </ul> Connect, Comment, Community <ul> <li><a href="https://www.instagram.com/runnersconnect/" rel="nofollow" target="_blank"> Follow RunnersConnect on Instagram</a></li> <li><a href="http://www.runnersconnect.net/podcast" rel="nofollow" target="_blank"> Join the Elite Treatment</a> where you get first dibs on everything RTTT each month!</li> <li><a href="http://www.runnersconnect.net/fb" rel="nofollow" target="_blank"> Runners Connect Winner's Circle Facebook Community</a> </li> <li><a href="https://www.facebook.com/onlinerunningcoach/" rel="nofollow" target="_blank"> RunnersConnect Facebook page</a></li> <li><a href="https://runnersconnect.net/training-plans/" rel="nofollow" target="_blank"> GET EXPERT COACHING AT RUNNERSCONNECT!</a></li> </ul> This week’s show brought to you by: 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 <a href="https://runnersconnect.net/UCAN" rel="noopener nofollow" target="_blank">https://runnersconnect.net/UCAN</a> to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at <a href="https://ucan.co/" rel="noopener nofollow" target="_blank">ucan.co</a> with code RUNNERSCONNECT DriSeats 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 <a href="https://www.dri-seats.com/" rel="noopener nofollow" target="_blank">driseats</a>. 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 <a href="https://www.dri-seats.com/" rel="noopener nofollow" target="_blank">driseats.com</a> and use code RC20 to get 20% off first order

Underrated vs Overrated: Nutrition Edition | Part 2

Improving your mind, your body, and the impact your have on the running community and the greater environment around you - these are the topics of conversation in today’s episode with Tina Muir and Zoe Rom. Their upcoming book - Becoming A Sustainable Runner - serves as a practical guide for runners of all abilities and backgrounds who want to better support their own endurance journey, and extend those lessons into meaningful environmental action. Specifically, we discuss:  strategies to strive toward ambitious running goals while fostering a healthy sense of self-worth the spectrum between self-sabotage and self-acceptance in running and the ways to land in the camp of self-acceptance more frequently throughout our running careers? accepting who you are while still entertaining ambitions for growth the major takeaways they’ve discovered around reducing injury risk, strength training, and eating appropriately to be your best running self their philosophy around imperfect environment activism practical strategies for reducing our overall consumption and adopting a more sustainable lifestyle in the running community  Let’s get into it!   Connect, Comment, Community   Pre-order Becoming A Sustainable Runner here  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: LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to…  Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training.  When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top  listeners go to magbreakthrough.com/runtothetop  and use the code run10 and you’ll save an additional 10% on any purchase. 

Improving your mind, your body, and the impact your have on the running community and the greater environment around you - these are the topics of conversation in today’s episode with Tina Muir and Zoe Rom. Their upcoming book - Becoming A Sustainable Runner - serves as a practical guide for runners of all abilities and backgrounds who want to better support their own endurance journey, and extend those lessons into meaningful environmental action. Specifically, we discuss: <ul> <li>strategies to strive toward ambitious running goals while fostering a healthy sense of self-worth</li> <li>the spectrum between self-sabotage and self-acceptance in running and the ways to land in the camp of self-acceptance more frequently throughout our running careers?</li> <li>accepting who you are while still entertaining ambitions for growth</li> <li>the major takeaways they’ve discovered around reducing injury risk, strength training, and eating appropriately to be your best running self</li> <li>their philosophy around imperfect environment activism</li> <li>practical strategies for reducing our overall consumption and adopting a more sustainable lifestyle in the running community</li> </ul> Let’s get into it! Connect, Comment, Community <ul> <li><a href="https://becomingasustainablerunner.com/" rel="nofollow" target="_blank"> Pre-order Becoming A Sustainable Runner here</a></li> <li><a href="https://www.instagram.com/runnersconnect/" rel="nofollow" target="_blank"> Follow RunnersConnect on Instagram</a></li> <li><a href="http://www.runnersconnect.net/podcast" rel="nofollow" target="_blank"> Join the Elite Treatment</a> where you get first dibs on everything RTTT each month!</li> <li><a href="http://www.runnersconnect.net/fb" rel="nofollow" target="_blank"> Runners Connect Winner's Circle Facebook Community</a> </li> <li><a href="https://www.facebook.com/onlinerunningcoach/" rel="nofollow" target="_blank"> RunnersConnect Facebook page</a></li> <li><a href="https://runnersconnect.net/training-plans/" rel="nofollow" target="_blank"> GET EXPERT COACHING AT RUNNERSCONNECT!</a></li> </ul> This week’s show brought to you by: LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to <a href="https://drinklmnt.com/runnersconnect" rel="noopener nofollow" target="_blank">drinklmnt.com/runnersconnect</a>. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… <ul> <li>Increase in muscle oxygenation during high intensity exercise</li> <li>Reduce inflammation </li> <li>Significantly improve sleep quality</li> <li>Improve aerobic exercise capacity when training.</li> </ul> When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top  listeners go to <a href="https://magbreakthrough.com/runtothetop" rel="noopener nofollow" target="_blank">magbreakthrough.com/runtothetop</a>  and use the code run10 and you’ll save an additional 10% on any purchase.

Becoming A Sustainable Runner

When it comes to running performance, there are way too many variables to count and this can lead to some pretty strong opinions about what strategies work and which are a waste of your time.  In today’s show, we’ll be tackling several controversial running topics and getting our expert coaches to weigh in on which are overrated or underrated.  In this new format, our panel will be given a series of popular topics and tell you why they think each one is either overhyped or why you should be focusing on it if your goal is to progress as a runner.  Today’s discussion on overrated &amp; underrated running topics will focus on fueling &amp; nutrition.  We’ll be going over many nutrient types, training supplements, and fueling strategies so you know what to focus on for nailing down your personal nutrition.  To help us make those tough decisions we’ve brought you two of our expert coaches, Andie and Michael, who will be on our panel for the day.  In this episode you’ll learn:  Do you need protein supplements as a runner and what are the best ways to meet your protein needs Which vitamins matter most to runners Are there nutritional products with performance-enhancing effects Should you be following any specific types of diet And we’ll hear from our coaches on what you should be focusing on to get the most out of your training nutrition  We all need to eat so if you’ve ever wondered how your fueling can improve running performance this is the episode for you. Let’s get into it! Timestamps:  Protein powder: 3:54 Protein snack: 10:53 Collagen: 16:08 Fish oil and omegas: 22:17 Vitamin D: 25:20 Multivatimins: 35:01 Iron: 40:04    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: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief. Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt If you’re interested in learning  more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

When it comes to running performance, there are way too many variables to count and this can lead to some pretty strong opinions about what strategies work and which are a waste of your time.  In today’s show, we’ll be tackling several controversial running topics and getting our expert coaches to weigh in on which are overrated or underrated.  In this new format, our panel will be given a series of popular topics and tell you why they think each one is either overhyped or why you should be focusing on it if your goal is to progress as a runner.  Today’s discussion on overrated &amp; underrated running topics will focus on fueling &amp; nutrition.  We’ll be going over many nutrient types, training supplements, and fueling strategies so you know what to focus on for nailing down your personal nutrition.  To help us make those tough decisions we’ve brought you two of our expert coaches, Andie and Michael, who will be on our panel for the day.  In this episode you’ll learn: <ul> <li>Do you need protein supplements as a runner and what are the best ways to meet your protein needs</li> <li>Which vitamins matter most to runners</li> <li>Are there nutritional products with performance-enhancing effects</li> <li>Should you be following any specific types of diet</li> <li>And we’ll hear from our coaches on what you should be focusing on to get the most out of your training nutrition</li> </ul> We all need to eat so if you’ve ever wondered how your fueling can improve running performance this is the episode for you. Let’s get into it! Timestamps: <ul> <li>Protein powder: 3:54</li> <li>Protein snack: 10:53</li> <li>Collagen: 16:08</li> <li>Fish oil and omegas: 22:17</li> <li>Vitamin D: 25:20</li> <li>Multivatimins: 35:01</li> <li>Iron: 40:04</li> </ul> Connect, Comment, Community <ul> <li><a href="https://www.instagram.com/runnersconnect/" rel="nofollow" target="_blank"> Follow RunnersConnect on Instagram</a></li> <li><a href="http://www.runnersconnect.net/podcast" rel="nofollow" target="_blank"> Join the Elite Treatment</a> where you get first dibs on everything RTTT each month!</li> <li><a href="http://www.runnersconnect.net/fb" rel="nofollow" target="_blank"> Runners Connect Winner's Circle Facebook Community</a> </li> <li><a href="https://www.facebook.com/onlinerunningcoach/" rel="nofollow" target="_blank"> RunnersConnect Facebook page</a></li> <li><a href="https://runnersconnect.net/training-plans/" rel="nofollow" target="_blank"> GET EXPERT COACHING AT RUNNERSCONNECT!</a></li> </ul> This week’s show brought to you by: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to <a href="https://runnersconnect.net/NuNee" rel="noopener nofollow" target="_blank">runnersconnect.net/NuNee</a>. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief. Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: <a href="https://aminoco.com/rttt" rel="noopener nofollow" target="_blank">https://aminoco.com/rttt</a> If you’re interested in learning  more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: <a href="https://aminoco.com/rttt" rel="noopener nofollow" target="_blank">aminoco.com/rttt</a> and use the code RC30 at checkout to save 30%

Underrated vs Overrated: Nutrition Edition | Part 1

We all know that injuries are the biggest impediment to our continued progression and improvement. The longer you can get in uninterrupted training, the more consistently you’ll improve. That said, there’s a lot we can do (or at least should be doing) to modify our training to reduce the risk of injury. To help us dig deep into exactly what these elements are, we’re interviewing Ethan Paster.  Ethan is a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist and has extensive experience working with runners one-on-one to keep them healthy and build back safely from existing injuries. We’re going to cover…  When it’s okay to run through and injury and when it’s not (and how to go about it safely) The most important modifications you can make to your training to decrease injury risk How to deal with pain management when returning from an injury And much more.  This is a great interview for any new runner, but also a great reminder for experienced runners as well.    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 Nutrition Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to…  Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training.  When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top  listeners go to magbreakthrough.com/runtothetop  and use the code run10 and you’ll save an additional 10% on any purchase. 

We all know that injuries are the biggest impediment to our continued progression and improvement. The longer you can get in uninterrupted training, the more consistently you’ll improve. That said, there’s a lot we can do (or at least should be doing) to modify our training to reduce the risk of injury. To help us dig deep into exactly what these elements are, we’re interviewing Ethan Paster.  Ethan is a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist and has extensive experience working with runners one-on-one to keep them healthy and build back safely from existing injuries. We’re going to cover… <ul> <li>When it’s okay to run through and injury and when it’s not (and how to go about it safely)</li> <li>The most important modifications you can make to your training to decrease injury risk</li> <li>How to deal with pain management when returning from an injury</li> <li>And much more.</li> </ul> This is a great interview for any new runner, but also a great reminder for experienced runners as well.  Connect, Comment, Community <ul> <li><a href="https://www.instagram.com/runnersconnect/" rel="nofollow" target="_blank"> Follow RunnersConnect on Instagram</a></li> <li><a href="http://www.runnersconnect.net/podcast" rel="nofollow" target="_blank"> Join the Elite Treatment</a> where you get first dibs on everything RTTT each month!</li> <li><a href="http://www.runnersconnect.net/fb" rel="nofollow" target="_blank"> Runners Connect Winner's Circle Facebook Community</a> </li> <li><a href="https://www.facebook.com/onlinerunningcoach/" rel="nofollow" target="_blank"> RunnersConnect Facebook page</a></li> <li><a href="https://runnersconnect.net/training-plans/" rel="nofollow" target="_blank"> GET EXPERT COACHING AT RUNNERSCONNECT!</a></li> </ul> This week’s show brought to you by: Timeline Nutrition Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which creates energy in nearly every cell in your body so it has the energy to do its job and keep you healthy and functioning right. Go to <a href="https://www.timelinenutrition.com/" rel="noopener nofollow" target="_blank">timelinenutrition.com</a> and use promo code RUNNERSCONNECT for 10% off the plan of your choice. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… <ul> <li>Increase in muscle oxygenation during high intensity exercise</li> <li>Reduce inflammation </li> <li>Significantly improve sleep quality</li> <li>Improve aerobic exercise capacity when training.</li> </ul> When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top  listeners go to <a href="https://magbreakthrough.com/runtothetop" rel="noopener nofollow" target="_blank">magbreakthrough.com/runtothetop</a>  and use the code run10 and you’ll save an additional 10% on any purchase.

Training modifications to reduce injury

There’s a lot of information out there about how to improve your running performance, but it can be overwhelming trying to figure out what to trust and how to fit this all in with your busy lifestyle. It would be great if we could spend the whole day training and recovering like the elites but for most of us, the reality is that we need to fit training around other priorities such as jobs, family, social obligations, and more.  That’s why we’ve brought on two of our expert coaches, Alex and Andie, to chat with showrunner Cory about what small changes you can make that have the biggest impact on running performance.  In this episode, you’ll learn:  The workouts and strategies that serve as the foundation for optimal training The nutrition tweak that has the biggest impact on performance The single most important recovery tool that you should never skip And a recap of the other variables that have the biggest impact on performance relative to the time and effort required     Connect, Comment, Community   Listen on Podurama  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: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to https://runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief. 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 lagoonsleep.com/top  Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

There’s a lot of information out there about how to improve your running performance, but it can be overwhelming trying to figure out what to trust and how to fit this all in with your busy lifestyle. It would be great if we could spend the whole day training and recovering like the elites but for most of us, the reality is that we need to fit training around other priorities such as jobs, family, social obligations, and more.  That’s why we’ve brought on two of our expert coaches, Alex and Andie, to chat with showrunner Cory about what small changes you can make that have the biggest impact on running performance.  In this episode, you’ll learn: <ul> <li>The workouts and strategies that serve as the foundation for optimal training</li> <li>The nutrition tweak that has the biggest impact on performance</li> <li>The single most important recovery tool that you should never skip</li> <li>And a recap of the other variables that have the biggest impact on performance relative to the time and effort required </li> </ul> Connect, Comment, Community <ul> <li><a href="https://podurama.com/" rel="nofollow" target="_blank"> Listen on Podurama</a></li> <li><a href="https://www.instagram.com/runnersconnect/" rel="nofollow" target="_blank"> Follow RunnersConnect on Instagram</a></li> <li><a href="http://www.runnersconnect.net/podcast" rel="nofollow" target="_blank"> Join the Elite Treatment</a> where you get first dibs on everything RTTT each month!</li> <li><a href="http://www.runnersconnect.net/fb" rel="nofollow" target="_blank"> Runners Connect Winner's Circle Facebook Community</a> </li> <li><a href="https://www.facebook.com/onlinerunningcoach/" rel="nofollow" target="_blank"> RunnersConnect Facebook page</a></li> <li><a href="https://runnersconnect.net/training-plans/" rel="nofollow" target="_blank"> GET EXPERT COACHING AT RUNNERSCONNECT!</a></li> </ul> This week’s show brought to you by: NuNee Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain. Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery. To learn more head to <a href="https://runnersconnect.net/NuNee" rel="noopener nofollow" target="_blank">https://runnersconnect.net/NuNee</a>. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief. 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 <a href="https://lagoonsleep.com/top" rel="noopener nofollow" target="_blank">lagoonsleep.com/top </a> 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.

Small changes that have a big impact on your running performance

Nancy Clark

Running and weight loss are two terms that always seem to go hand-in-hand. Almost everyone that wants to lose weight thinks they need to start running or run more. But, as you’ve heard us talk about before, for runners like us whose primary goal is to run faster, and stay injury-free, running and weight loss is a lot more complicated than many realize. Is weight loss actually going to help your running?  If it is a primary or secondary goal of yours, what is the best approach to not sacrifice your running progress?  What are the common traps runners fall into that derail either their weight loss or running goals and how do you prevent them? Well, on the show today is one of the leading experts in running nutrition, Nancy Clark. Nancy has over 35 years of experience helping thousands of active clients—from “ordinary mortals” to Olympians—win with good nutrition.  Her best-selling Nancy Clark's Sports Nutrition Guidebook has sold over 600,000 copies and her nutrition advice and photo have even graced the back of the Wheaties’ box! Today she’s going to help us dig into how to approach weight loss while still maintaining your running performance. We’ll go over…  Why Losing (or maintaining) weight while properly fueling is so difficult for most runners. The biggest mistakes runners make when trying to lose fat All of the factors a runner should consider when determining how many calories to consume The consequences of “fad” diets and much, much more.  I am excited to share this one with you guys, it’s chock-full of amazing advice! Calculate how many calories you burn while running easily using our Runner’s Calorie Calculator   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: LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to…  Increase in muscle oxygenation during high intensity exercise Reduce inflammation  Significantly improve sleep quality Improve aerobic exercise capacity when training.  When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top  listeners go to magbreakthrough.com/runtothetop  and use the code run10 and you’ll save an additional 10% on any purchase. 

Running and weight loss are two terms that always seem to go hand-in-hand. Almost everyone that wants to lose weight thinks they need to start running or run more. But, as you’ve heard us talk about before, for runners like us whose primary goal is to run faster, and stay injury-free, running and weight loss is a lot more complicated than many realize. Is weight loss actually going to help your running?  If it is a primary or secondary goal of yours, what is the best approach to not sacrifice your running progress?  What are the common traps runners fall into that derail either their weight loss or running goals and how do you prevent them? Well, on the show today is one of the leading experts in running nutrition, Nancy Clark. Nancy has over 35 years of experience helping thousands of active clients—from “ordinary mortals” to Olympians—win with good nutrition.  Her best-selling Nancy Clark's Sports Nutrition Guidebook has sold over 600,000 copies and her nutrition advice and photo have even graced the back of the Wheaties’ box! Today she’s going to help us dig into how to approach weight loss while still maintaining your running performance. We’ll go over… <ul> <li>Why Losing (or maintaining) weight while properly fueling is so difficult for most runners.</li> <li>The biggest mistakes runners make when trying to lose fat</li> <li>All of the factors a runner should consider when determining how many calories to consume</li> <li>The consequences of “fad” diets and much, much more.</li> </ul> I am excited to share this one with you guys, it’s chock-full of amazing advice! Calculate how many calories you burn while running easily using our <a href="https://runnersconnect.net/calories/" rel="noopener nofollow" target="_blank">Runner’s Calorie Calculator</a> Connect, Comment, Community <ul> <li><a href="https://www.instagram.com/runnersconnect/" rel="nofollow" target="_blank"> Follow RunnersConnect on Instagram</a></li> <li><a href="http://www.runnersconnect.net/podcast" rel="nofollow" target="_blank"> Join the Elite Treatment</a> where you get first dibs on everything RTTT each month!</li> <li><a href="http://www.runnersconnect.net/fb" rel="nofollow" target="_blank"> Runners Connect Winner's Circle Facebook Community</a> </li> <li><a href="https://www.facebook.com/onlinerunningcoach/" rel="nofollow" target="_blank"> RunnersConnect Facebook page</a></li> <li><a href="https://runnersconnect.net/training-plans/" rel="nofollow" target="_blank"> GET EXPERT COACHING AT RUNNERSCONNECT!</a></li> </ul> This week’s show brought to you by: LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to <a href="https://drinklmnt.com/runnersconnect" rel="noopener nofollow" target="_blank">drinklmnt.com/runnersconnect</a>. Magnesium Breakthrough from Bioptimizers.  Supplementing with magnesium before you go to bed has been shown in scientific studies to… <ul> <li>Increase in muscle oxygenation during high intensity exercise</li> <li>Reduce inflammation </li> <li>Significantly improve sleep quality</li> <li>Improve aerobic exercise capacity when training.</li> </ul> When you’re looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.  Our recommendation is Magnesium Breakthrough from Bioptimizers because it’s made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough. For an exclusive offer for Run to the Top  listeners go to <a href="https://magbreakthrough.com/runtothetop" rel="noopener nofollow" target="_blank">magbreakthrough.com/runtothetop</a>  and use the code run10 and you’ll save an additional 10% on any purchase.

Losing Weight While Running Fast: Interview with Nancy Clark

Running podcast to motivate and help runners of every level, speed, and age run their best.

I enjoy the variety of content! There are so many nuggets of information from each episode. If I have running questions, you guys are one of the first resources I consult.

Lots of variety!

This has been my go-to running podcast for a couple years now, basically since I started back running. The new format has made it even better!

Favorite and only running podcast

Run to the Top Podcast | The Ultimate Guide to Running

How do easy runs help you race faster? What is aerobic system and why is it so important? What pace should you run on easy days? Find out in today's podcast from Coach Hayley.

How do easy runs help you race faster? What is aerobic system and why is it so important? What pace should you run on easy days? Find out in today's podcast from Coach Hayley.

How Fast Should Your Easy Runs Be 

Jeff Galloway

Wait... What??  That’s correct. 1972 Olympian, Jeff Galloway, who was self-coached and absorbed as much as he could from other runners has proven that to go fast, you should go slow. Hundreds of thousands of runners have trained with his method and the results he shares in this episode are nothing short of amazing. Since starting his retail store, Phidippides, in Atlanta, Georgia in 1975, Jeff has listened to runners who were looking for better and better training strategies. He has developed training methods, retreats at multiple locations around the globe, written several books, trained runners directly and remotely, written for Runner's World, partnered with Disney… well, you get the idea. We are so very lucky to have Jeff join us to tell us about his personal experiences with running and how his unique training philosophy has helped runners at all levels achieve great results while avoiding injury. This is likely to be one of those episodes that you listen to over and over because there is just so much good information. Be sure to check out the links below for even more tools and resources! Here are some of the topics we’ll discuss today:  Jeff’s personal experiences running in college and his Olympic trials. Jeff counterintuitive training methods including full distance training and Run Walk Run. The benefits of group training. How The Magic Mile accurately predicts a runner’s future race times. How to leverage our human brain to keep our ‘Monkey Brain’ under control.  Questions Jeff is asked: 2:50 What are some of your favorite moments as a runner? 11:55 Do you think professional / elite runners today would give up a spot in a race to help a teammate advance? 13:30 How was it having a group working together in the early 1970’s? 15:06 What’s your theory on why there aren't more big groups of people who want to train together? 17:12 Should recreational runners train in groups? 19:26 How can people get involved in your training groups? 22:20 You have runners do a 26 - 29 mile run 3 weeks before their marathon at a slower pace for 6-7 hours? 24:38 So the only you’re adding on race day is running faster? 24:55 What exactly is the Magic Mile? 26:29 How do runners get their individual Magic Mile times? 26:59 Is it just running that mile as fast as you can? 27:51 What is the Run Walk Run method? 31:14 What would you like to say to runners who have a social stigma against walking? 33:51 Does the amount of walking differ for each person? 35:24 What is the ‘Monkey Brain’? 38:13 How long should the walk-breaks be? 40:00 How does it feel to have a training method named after you? 42:29 How does it feel to have a whole event series named after you? 45:07 What is involved in your retreats? 48:02 Do you have a favorite race you recommend all runners do at least once? 53:54 The Final Kick Round Quotes by Jeff:  Even on the days when I was physically destroyed, which was most of the days during the first month, I felt better in my head and in my spirit than I had ever felt in my life. I helped my father get into running when he was 52. I never heard any of my Florida Track Club teammates brag unless they were being funny about something. There is no doubt that when you have a stable of good runners you can get some really good workouts if the coach is monitoring the effort level and making sure the athletes aren’t running over their heads in workouts. The reason our Group Retreats have expanded is because there is so much interest in getting individual help with running and learning hands-on: ‘How do you do these drills’, ‘What is my form like’, ‘Am I doing something wrong?’. We found that people tend to hit the wall within about a mile of the that they ran on long runs within the last 3 weeks. And so, by going the (full race) distance, not only do people feel strong and have more belief that they CAN do it, but they actually run FASTER. (The Run Walk Run) is a method that conserves resources that reduces injuries down to practically NOTHING and allows runners to run faster in long distances. You are the captain of your ship. You are the one who determines how you’re going to run. 

Wait... What??  That’s correct. 1972 Olympian, Jeff Galloway, who was self-coached and absorbed as much as he could from other runners has proven that to go fast, you should go slow. Hundreds of thousands of runners have trained with his method and the results he shares in this episode are nothing short of amazing. Since starting his retail store, Phidippides, in Atlanta, Georgia in 1975, Jeff has listened to runners who were looking for better and better training strategies. He has developed training methods, retreats at multiple locations around the globe, written several books, trained runners directly and remotely, written for Runner's World, partnered with Disney… well, you get the idea. We are so very lucky to have Jeff join us to tell us about his personal experiences with running and how his unique training philosophy has helped runners at all levels achieve great results while avoiding injury. This is likely to be one of those episodes that you listen to over and over because there is just so much good information. Be sure to check out the links below for even more tools and resources! Here are some of the topics we’ll discuss today: <ul> <li>Jeff’s personal experiences running in college and his Olympic trials.</li> <li>Jeff counterintuitive training methods including full distance training and Run Walk Run.</li> <li>The benefits of group training.</li> <li>How The Magic Mile accurately predicts a runner’s future race times.</li> <li>How to leverage our human brain to keep our ‘Monkey Brain’ under control.</li> </ul> Questions Jeff is asked: 2:50 What are some of your favorite moments as a runner? 11:55 Do you think professional / elite runners today would give up a spot in a race to help a teammate advance? 13:30 How was it having a group working together in the early 1970’s? 15:06 What’s your theory on why there aren't more big groups of people who want to train together? 17:12 Should recreational runners train in groups? 19:26 How can people get involved in your training groups? 22:20 You have runners do a 26 - 29 mile run 3 weeks before their marathon at a slower pace for 6-7 hours? 24:38 So the only you’re adding on race day is running faster? 24:55 What exactly is the Magic Mile? 26:29 How do runners get their individual Magic Mile times? 26:59 Is it just running that mile as fast as you can? 27:51 What is the Run Walk Run method? 31:14 What would you like to say to runners who have a social stigma against walking? 33:51 Does the amount of walking differ for each person? 35:24 What is the ‘Monkey Brain’? 38:13 How long should the walk-breaks be? 40:00 How does it feel to have a training method named after you? 42:29 How does it feel to have a whole event series named after you? 45:07 What is involved in your retreats? 48:02 Do you have a favorite race you recommend all runners do at least once? 53:54 The Final Kick Round Quotes by Jeff: <ul> <li>Even on the days when I was physically destroyed, which was most of the days during the first month, I felt better in my head and in my spirit than I had ever felt in my life.</li> <li>I helped my father get into running when he was 52.</li> <li>I never heard any of my Florida Track Club teammates brag unless they were being funny about something.</li> <li>There is no doubt that when you have a stable of good runners you can get some really good workouts if the coach is monitoring the effort level and making sure the athletes aren’t running over their heads in workouts.</li> <li>The reason our Group Retreats have expanded is because there is so much interest in getting individual help with running and learning hands-on: ‘How do you do these drills’, ‘What is my form like’, ‘Am I doing something wrong?’.</li> <li>We found that people tend to hit the wall within about a mile of the that they ran on long runs within the last 3 weeks. And so, by going the (full race) distance, not only do people feel strong and have more belief that they CAN do it, but they actually run FASTER.</li> <li>(The Run Walk Run) is a method that conserves resources that reduces injuries down to practically NOTHING and allows runners to run faster in long distances.</li> <li>You are the captain of your ship. You are the one who determines how you’re going to run.</li> </ul>

Jeff Galloway- Go Slow To Go Fast

Alex Harrison

Strength Training From Body Weight Exercises to Major Lifting with Endurance Specialist Doctor Alex Harrison If you are only running every day, you may be hindering your training. Cross training is extremely important to be at your best and today’s guest will speak to us about how to use cross training, specifically strength training, for ultimate results in your annual running plan. From body weight strength training to weightlifting, Dr. Alex Harrison will talk to us about how to use strength conditioning and proper nutrition for better running results. Dr. Alex Harrison has years of competition, coaching experience, and the education to know how to deal with endurance athletes – from beginners to elite level.

Strength Training From Body Weight Exercises to Major Lifting with Endurance Specialist Doctor Alex Harrison If you are only running every day, you may be hindering your training. Cross training is extremely important to be at your best and today’s guest will speak to us about how to use cross training, specifically strength training, for ultimate results in your annual running plan. From body weight strength training to weightlifting, Dr. Alex Harrison will talk to us about how to use strength conditioning and proper nutrition for better running results. Dr. Alex Harrison has years of competition, coaching experience, and the education to know how to deal with endurance athletes – from beginners to elite level.

Strength Training From Body Weight Exercises to Major Lifting with Endurance Specialist Doctor Alex Harrison

Jeff Gaudette

One of, if not THE, best way to improve your running AND prevent running injuries is by implementing strength training into your training program. But where do you start? How should you start? This week’s episode features RunnersConnect founder, Jeff Gaudette. Jeff has been a runner for 25 years with personal times of 2:22  in the marathon and 28:45 in the 10k. Recently, Jeff has been focusing on strength training and injury prevention and he speaks with our host, Stephanie, on the science and philosophy of how important strength training is for runners.

One of, if not THE, best way to improve your running AND prevent running injuries is by implementing strength training into your training program. But where do you start? How should you start? This week’s episode features RunnersConnect founder, Jeff Gaudette. Jeff has been a runner for 25 years with personal times of 2:22  in the marathon and 28:45 in the 10k. Recently, Jeff has been focusing on strength training and injury prevention and he speaks with our host, Stephanie, on the science and philosophy of how important strength training is for runners.

Strength Training For Optimal Running with Jeff Gaudette

Dr. Ruth Parker and Dr. Carmen Patrick Mohan share their insight as primary care physicians to help athletes achieve their health and fitness goals. While focusing on women, they also offer practical tips and strategies for all genders, ages and levels of runners to become more fit and healthy.

Dr. Ruth Parker and Dr. Carmen Patrick Mohan share their insight as primary care physicians to help athletes achieve their health and fitness goals. While focusing on women, they also offer practical tips and strategies for all genders, ages and levels of runners to become more fit and healthy.

The Women's Guide to Health: Run Walk Run, Eat Right, and Feel Better.r - Women's Guide To Health

Lauren Curley

After only running consistently for a couple of years, newly minted Doctor in Cognitive Science, Lauren Curley ran her first ever full marathon in a brisk 2:57:58. Lauren started running to relieve stress during her doctorate program in college and her running career took off from there competing in ultra racing, trail racing, and obstacle racing. In addition to a great first marathon time, Lauren has placed first female in 2 50k’s and in the SoCal Warrior Dash. Not bad for a new-ish runner in her late 20’s.

After only running consistently for a couple of years, newly minted Doctor in Cognitive Science, Lauren Curley ran her first ever full marathon in a brisk 2:57:58. Lauren started running to relieve stress during her doctorate program in college and her running career took off from there competing in ultra racing, trail racing, and obstacle racing. In addition to a great first marathon time, Lauren has placed first female in 2 50k’s and in the SoCal Warrior Dash. Not bad for a new-ish runner in her late 20’s.

 For a Sub 3 Hour Marathon Get Used To Being Uncomfortable: Lauren Curley

Marcus Cook

From almost 500 pounds and a total couch potato to a living example of how extreme health improvements are possible, Marcus Cook talks to us about his own journey of weight loss and athletic discovery and how he was supported by so many along the way.  In New York, Sunday, November 3, 2019, carrying a large placard of “Fat Marcus”, “Fit Marcus” will run 26.2 miles in the biggest marathon in the world.  He wants to share the message that “anything is possible” and each of us is capable of overcoming seemingly insurmountable challenges.

From almost 500 pounds and a total couch potato to a living example of how extreme health improvements are possible, Marcus Cook talks to us about his own journey of weight loss and athletic discovery and how he was supported by so many along the way.  In New York, Sunday, November 3, 2019, carrying a large placard of “Fat Marcus”, “Fit Marcus” will run 26.2 miles in the biggest marathon in the world.  He wants to share the message that “anything is possible” and each of us is capable of overcoming seemingly insurmountable challenges.

500 Pound Couch Potato Turns Marathoner and Ironman: Marcus Cook

Stacy Sims

Stacy Sims - Fuel For What You’re Doing: Rethinking Fueling and Hydration   There are a lot of options for fueling and hydration products on the market. But beyond taste and marketing lies efficacy: is the product doing the job you need it to do when you need it to do it? There are also some misconceptions and myths that, while generally accepted, are not actually based in physiological fact. And muddying the waters further are the inherent physiological differences between men and women. If you’ve ever been confused standing in front of a sports drink display, you’re not alone.   Enter Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist specializing in sex differences of heat and/or altitude stress, recovery, genetics, and nutrition  to moderate adaptive responses for performance. Stacy is a Senior Research Fellow at The University Of Waikato and author of ROAR, which helps women understand and work with their physiology for better performance.   That’s not to say that there’s no information in here for men. Stacy passionately explains the why’s and when’s of fueling, hydration and more for both men and women. This episode will help you re-evaluate your fueling and hydration strategy to provide more optimal results.   Here are some of the topics we’ll discuss today:    Issues with the product functionality of the modern sports drink industry. How to fuel and hydrate while training vs. while racing; and how needs change based on environmental conditions and gender. What causes most cramping while running (it’s not what you think). Why drinking more water isn’t necessarily helpful. The specific needs of female athletes and how oral contraceptives compromise performance. The best natural sources of sugar.    Questions Stacy is asked: 3:37 What is your background in endurance sports? 4:35 What prompted your interest in Nutrition Science and Environmental Exercise Physiology? 5:25 What was your mission with Osmo, what is your mission now with Nuun and what is the history of the sports drink industry? 6:59 Has the sports drink industry been geared more towards palatability than osmolality? 8:55 Have you discovered that it’s better to separate fueling and hydrating altogether? 10:55 How does this play into recovery &amp; post-workout drinks? 12:45 What would be a good fuel strategy during a marathon or long run? 14:36 How do you feel about all natural gels? 16:01 Why are you not a fan of electrolyte pills or salt tabs? 18:34 Does cramping have anything to do with dehydration or potassium deficiency? 19:43 How should a runner determine how and when to hydrate as well as to take electrolytes? 21:57 How do women’s hydration needs vary throughout the stages of their menstrual cycle? 23:49 How should a woman who is having her period leading into a race alter her hydration strategy? 24:40 What do you mean by “Women are not small men” and how do men’s and women’s protein and carb requirements differ? 27:30 Are you not a proponent of oral contraception for high performance female athletes? 29:04 What would you suggest to female athletes as a safe alternative to the pill? 30:07 What is your take on the popular high fat / low carb diet in general and for men vs. women specifically? 33:01 Do women need carbs as endurance athletes? 33:36 Does sugar actually inhibit one’s ability to use fat as fuel? 35:01 Out of all the different types, which sugars are best? 36:39 What about honey? 37:06 What are the best solid foods to use to fuel for training and competition? 38:28 How does ambient temperature affect how people process different foods? 38:41 What should people consume post-run, especially post-workout or post-long run to facilitate glycogen repletion, fluid balance and overall recovery? 40:16 How has your partnership with Nuun been so far and what’s in the works with them? 43:08 What is the new product Nuun just released? 47:50 The Final Kick Round Quotes by Stacy:      “No one’s really pushing down on ‘we need fluid first’, because you can live 3 or 4 days without hydration and you can live 7-90 days without food; so from a functionality and a physiological point, you really want to look at the hydration and not the carbohydrate intake.”   “A sports drink is like a sofa bed; it’s not a good bed, it’s not a good sofa, because you’re trying to merge two things that shouldn’t be merged.”   “When we think about all this engineered nutrition, you’re taking concentrated carbohydrate and putting it in this compromised gut.”   “It’s not about eating a whole bunch of food at once, it’s a sip, sip, nibble, nibble approach.”   “Use water for something up to an hour, but if something’s intense you need more than water, because water doesn’t hydrate.”   “After 2 hours… your thirst is not a very good representation of what’s happening.”   “Getting people to understand that what you read in a general scope does not necessarily apply to women because the research hasn’t been done on women.”      Take a Listen on Your Next Run   Want more awesome interviews and advice?  Subscribe to our iTunes channel   Mentioned in this podcast: Dr. Stacy Sims - The University of Waikato profile  Book - ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life  nuun performance  Urine Test Strips Metromint Water  Dr. Constance Lebrun  "No Sweat": Nina Stachenfeld OCP research article https://seleneyeager.com/ Running On Real Food blog Kara Gaucher’s blog mobilitywod gear  Book: Becoming a Supple Leopard - Kelly Starrett Follow Stacy on Twitter   We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top

Stacy Sims - Fuel For What You’re Doing: Rethinking Fueling and Hydration There are a lot of options for fueling and hydration products on the market. But beyond taste and marketing lies efficacy: is the product doing the job you need it to do when you need it to do it? There are also some misconceptions and myths that, while generally accepted, are not actually based in physiological fact. And muddying the waters further are the inherent physiological differences between men and women. If you’ve ever been confused standing in front of a sports drink display, you’re not alone. Enter Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist specializing in sex differences of heat and/or altitude stress, recovery, genetics, and nutrition  to moderate adaptive responses for performance. Stacy is a Senior Research Fellow at The University Of Waikato and author of ROAR, which helps women understand and work with their physiology for better performance. That’s not to say that there’s no information in here for men. Stacy passionately explains the why’s and when’s of fueling, hydration and more for both men and women. This episode will help you re-evaluate your fueling and hydration strategy to provide more optimal results.   Here are some of the topics we’ll discuss today: <ul> <li>Issues with the product functionality of the modern sports drink industry.</li> <li>How to fuel and hydrate while training vs. while racing; and how needs change based on environmental conditions and gender.</li> <li>What causes most cramping while running (it’s not what you think).</li> <li>Why drinking more water isn’t necessarily helpful.</li> <li>The specific needs of female athletes and how oral contraceptives compromise performance.</li> <li>The best natural sources of sugar.</li> </ul>   Questions Stacy is asked: 3:37 What is your background in endurance sports? 4:35 What prompted your interest in Nutrition Science and Environmental Exercise Physiology? 5:25 What was your mission with Osmo, what is your mission now with Nuun and what is the history of the sports drink industry? 6:59 Has the sports drink industry been geared more towards palatability than osmolality? 8:55 Have you discovered that it’s better to separate fueling and hydrating altogether? 10:55 How does this play into recovery &amp; post-workout drinks? 12:45 What would be a good fuel strategy during a marathon or long run? 14:36 How do you feel about all natural gels? 16:01 Why are you not a fan of electrolyte pills or salt tabs? 18:34 Does cramping have anything to do with dehydration or potassium deficiency? 19:43 How should a runner determine how and when to hydrate as well as to take electrolytes? 21:57 How do women’s hydration needs vary throughout the stages of their menstrual cycle? 23:49 How should a woman who is having her period leading into a race alter her hydration strategy? 24:40 What do you mean by “Women are not small men” and how do men’s and women’s protein and carb requirements differ? 27:30 Are you not a proponent of oral contraception for high performance female athletes? 29:04 What would you suggest to female athletes as a safe alternative to the pill? 30:07 What is your take on the popular high fat / low carb diet in general and for men vs. women specifically? 33:01 Do women need carbs as endurance athletes? 33:36 Does sugar actually inhibit one’s ability to use fat as fuel? 35:01 Out of all the different types, which sugars are best? 36:39 What about honey? 37:06 What are the best solid foods to use to fuel for training and competition? 38:28 How does ambient temperature affect how people process different foods? 38:41 What should people consume post-run, especially post-workout or post-long run to facilitate glycogen repletion, fluid balance and overall recovery? 40:16 How has your partnership with Nuun been so far and what’s in the works with them? 43:08 What is the new product Nuun just released? 47:50 The Final Kick Round Quotes by Stacy: <ul> <li>“No one’s really pushing down on ‘we need fluid first’, because you can live 3 or 4 days without hydration and you can live 7-90 days without food; so from a functionality and a physiological point, you really want to look at the hydration and not the carbohydrate intake.”</li> </ul> <ul> <li>“A sports drink is like a sofa bed; it’s not a good bed, it’s not a good sofa, because you’re trying to merge two things that shouldn’t be merged.”</li> </ul> <ul> <li>“When we think about all this engineered nutrition, you’re taking concentrated carbohydrate and putting it in this compromised gut.”</li> </ul> <ul> <li>“It’s not about eating a whole bunch of food at once, it’s a sip, sip, nibble, nibble approach.”</li> </ul> <ul> <li>“Use water for something up to an hour, but if something’s intense you need more than water, because water doesn’t hydrate.”</li> </ul> <ul> <li>“After 2 hours… your thirst is not a very good representation of what’s happening.”</li> </ul> <ul> <li>“Getting people to understand that what you read in a general scope does not necessarily apply to women because the research hasn’t been done on women.”</li> </ul>   Take a Listen on Your Next Run Want more awesome interviews and advice? <a href="https://itunes.apple.com/us/podcast/runnersconnect-run-to-top/id535203893?mt=2" rel="nofollow" target="_blank"> Subscribe to our iTunes channel</a>   Mentioned in this podcast: <a href="http://www.waikato.ac.nz/staff-profiles/people/ssims" rel="nofollow" target="_blank">Dr. Stacy Sims - The University of Waikato profile</a> <a href="https://www.amazon.com/ROAR-Fitness-Physiology-Optimum-Performance/dp/1623366860/ref=sr_1_1?ie=UTF8&amp;qid=1493166701&amp;sr=8-1&amp;keywords=roar+book" rel="nofollow" target="_blank"> Book - ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life</a> <a href="http://nuunlife.com/shop/nuun-performance/" rel="nofollow" target="_blank"> nuun performance</a> <a href="https://www.amazon.com/BTNX-Response-Urinalysis-Reagent-Strips/dp/B001DCV9S6/ref=sr_1_1?ie=UTF8&amp;qid=1493167419&amp;sr=8-1&amp;keywords=rapid+response+urinalysis+reagent+test+strips" rel="nofollow" target="_blank"> Urine Test Strips</a> <a href="http://www.metromint.com/" rel="nofollow" target="_blank">Metromint Water</a> <a href="https://www.ualberta.ca/glen-sather-clinic/our-team/sport-exercise-medicine-physicians/dr-constance-lebrun" rel="nofollow" target="_blank"> Dr. Constance Lebrun</a> <a href="http://www.nature.com/news/2000/000615/full/news000615-4.html" rel="nofollow" target="_blank"> "No Sweat": Nina Stachenfeld OCP research article</a> <a href="https://seleneyeager.com/" rel="nofollow" target="_blank">https://seleneyeager.com/</a> <a href="http://runningonrealfood.com/category/blogging/" rel="nofollow" target="_blank">Running On Real Food blog</a> <a href="http://www.karagoucher.com/blog/" rel="nofollow" target="_blank">Kara Gaucher’s blog</a> <a href="https://www.mobilitywod.com/gear/" rel="nofollow" target="_blank">mobilitywod gear</a> <a href="https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1493168588&amp;sr=1-1&amp;keywords=supple+leopard" rel="nofollow" target="_blank"> Book: Becoming a Supple Leopard - Kelly Starrett</a> <a href="https://twitter.com/summerstack?lang=en" rel="nofollow" target="_blank">Follow Stacy on Twitter</a> We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top

Fuel for What You're Doing: Rethinking Fueling and Hydration with Dr. Stacy Sims

Matt Fitzgerald

 Before we reintroduced the podcast, Jeff and I created a survey for our subscribers to give their feedback on how we could improve the podcast, and what you would like to see in the future of the podcast. I was a little confused by one guest request that came up over and over; Matt Fitzgerald. Matt had already been on the show twice, would listeners not want someone different?  It was only once I listened to his two epiosdes that I could see why. He was absolutely fascinating, and such a pioneer within our running world. I loved his approach, and he is the kind of person you could go to a lecture from, and actually enjoy listening to what they [...]

Before we reintroduced the podcast, Jeff and I created a survey for our subscribers to give their feedback on how we could improve the podcast, and what you would like to see in the future of the podcast. I was a little confused by one guest request that came up over and over; Matt Fitzgerald. Matt had already been on the show twice, would listeners not want someone different? It was only once I listened to his two epiosdes that I could see why. He was absolutely fascinating, and such a pioneer within our running world. I loved his approach, and he is the kind of person you could go to a lecture from, and actually enjoy listening to what they [...]

3 Simple Ways to Determine if You are Running Easy Enough: Matt Fitzgerald

Mark Cucuzella

 Dr. Mark Cucuzzella is an accomplished marathon runner. He is also an Associate Professor at West Virginia University, a family physician, a Lieutenant Colonel in the Air Force Reserves, the Chief Medical Consultant for the Air Force Marathon, and the owner of Two Rivers Treads, the nation’s first minimalist shoe store which is located in Shepherdstown, West Virginia.  We cover a lot of ground with Mark as he discusses:

Dr. Mark Cucuzzella is an accomplished marathon runner. He is also an Associate Professor at West Virginia University, a family physician, a Lieutenant Colonel in the Air Force Reserves, the Chief Medical Consultant for the Air Force Marathon, and the owner of <a href="http://tworiverstreads.com/" rel="nofollow" target="_blank">Two Rivers Treads</a>, the nation’s first minimalist shoe store which is located in Shepherdstown, West Virginia. We cover a lot of ground with Mark as he discusses:

What Every Runner Needs to Know About How to Lose Weight- Mark Cucuzella

Thanks for tuning into this episode of Runners Connect. Today we’re talking about the weight loss aspect of running. We’re talking with Katie Foster who’s lost 125 pounds from running and has become an inspiration to runners and non-runners alike. She has some great advice. She’s best known for her Runs for Cookies blog and chronicles her journey and her ups and downs and really is inspiring. “I was willing to only do changes that I could make forever.” - Katie Katie talks with us about how making a list of the changes you intend to make could be the difference between temporary and permanent results, how to still [...]

Thanks for tuning into this episode of Runners Connect. Today we’re talking about the weight loss aspect of running. We’re talking with Katie Foster who’s lost 125 pounds from running and has become an inspiration to runners and non-runners alike. She has some great advice. She’s best known for her Runs for Cookies blog and chronicles her journey and her ups and downs and really is inspiring. “I was willing to only do changes that I could make forever.” - Katie Katie talks with us about how making a list of the changes you intend to make could be the difference between temporary and permanent results, how to still [...]

Struggling to Lose Weight as a Runner? Here is the Secret with Runs for Cookies

Today, we’ll be learning about the True Form Runner. You may or may not have heard of it, but it’s quickly becoming an international fitness phenomenon, and with good reason. As runners, we all focus on having the best posture and form possible, so as to stay injury free and get the best results from our workouts. That’s where True Form comes in. Jeff Vernon, one of the developers of True Form Runner, will be joining us today to discuss the in’s and out’s, how it’s used and what you can gain by using it. Here are some other topics we discuss:  ·       Jeff’s journey to develop The True Form

Today, we’ll be learning about the True Form Runner. You may or may not have heard of it, but it’s quickly becoming an international fitness phenomenon, and with good reason. As runners, we all focus on having the best posture and form possible, so as to stay injury free and get the best results from our workouts. That’s where True Form comes in. Jeff Vernon, one of the developers of True Form Runner, will be joining us today to discuss the in’s and out’s, how it’s used and what you can gain by using it. Here are some other topics we discuss:  ·       Jeff’s journey to develop The True Form

How to Improve Your Running Form in Under 5 Minutes with the TrueForm Runner

How do you push through those inevitable thoughts during a race or tough workout that tell you to slow down or that "it's just too quick"? On today's show we interview Gary Dudney, author of the Mindful Runner, about the techniques we can use to deal with pain when racing, push past it, and eliminate that doubt we all have. This is a great episode if you've ever wanted to learn how to develop a tougher mindset when racing!

How do you push through those inevitable thoughts during a race or tough workout that tell you to slow down or that "it's just too quick"? On today's show we interview Gary Dudney, author of the Mindful Runner, about the techniques we can use to deal with pain when racing, push past it, and eliminate that doubt we all have. This is a great episode if you've ever wanted to learn how to develop a tougher mindset when racing!

How to develop mental toughness and breakthrough barriers

On today’s episode of Runner’s Connect, I’m speaking with Dr. Inigo San Millan, the Director of Exercise Physiology at the University of Colorado and a professional speaker on the topics of sports medicine, metabolic disorders and other types of health and performance issues.  Today, weare discussing exercise and carbohydrates. Nowadays, so many of our health, weight and performance issues are blamed on carbs. Dr. San Millan assures us, however, that carbohydrates are not to blame for all of our woes.  As a former athlete, having played for six years with Real Madrid soccer and having been a cyclist for two years, Dr. San Millan has the perspective of both a sports medicine expert and an athlete. Some of the topics that you’ll [...]

On today’s episode of Runner’s Connect, I’m speaking with Dr. Inigo San Millan, the Director of Exercise Physiology at the University of Colorado and a professional speaker on the topics of sports medicine, metabolic disorders and other types of health and performance issues.  Today, weare discussing exercise and carbohydrates. Nowadays, so many of our health, weight and performance issues are blamed on carbs. Dr. San Millan assures us, however, that carbohydrates are not to blame for all of our woes.  As a former athlete, having played for six years with Real Madrid soccer and having been a cyclist for two years, Dr. San Millan has the perspective of both a sports medicine expert and an athlete. Some of the topics that you’ll [...]

Why Running is Saving Your Life and Carbs are NOT Evil -Dr. Iñigo San Millán

Adrienne Langelier

When it comes to running, some days are great, some are mediocre, and some are, well, horrendous. The same is true for runners of all skill level, and this volatility is not only what makes running one of the most mentally challenging sports out there but also one of the most rewarding. If you know how to leap the mental barriers. That’s why in this episode we’re speaking with runner, counselor, and sports psychology consultant Adrienne Langelier.  A Woodlands, TX native, Adrienne combines her own athletic experience with a background in applied sports psychology to help runners hurdle the mental roadblocks so common in running. Listen in as Adrienne shares her advice on how to strengthen your mind and overcome the mental blocks that might be holding you back. Questions Adrienne is asked: 2:02 How did you first get into running and how did you decide to become a sports psychology consultant?   10:05 What do runners of all skill levels have in common when it comes to mental barriers?   13:57 How would advise runners set short, intermediate and long-term goals for themselves?   18:19 What is the difference between intrinsic and extrinsic motivation and what do they mean in terms of running?   19:51 How can extrinsically motivated runners stay driven once they achieve goals such as weight loss or set a PR?   22:37 How would you advise someone who is having negative thoughts going into a big race?   29:37 Do you use visualization with your clients and, if so, how?   32:33 How would you advise a runner who is experiencing difficulties or setbacks within a race?   36:28 How can runners not get swept up in a comparison trap to other runners?   43:03 How can runner’s improve their mental capacity?   Quotes by Adrienne: “Yes we have limits - whether that’s genetics, environment, whatever it is - but a lot of runners tend to impose greater limits than that actually already exist.” “One of the biggest obstacles that I see runners fall into is rigid goals.” “Pick something that scares you, but it’s scary to where you want to run towards it. You want it to be challenging but not threatening to you.” “Negative thinking has been shown in studies to increase muscle tension, which in turn affects our breathing negatively and affects our blood flow....If our body’s tight, our mind’s tight.” “If there’s something like inputs in the environment or there are triggers that are driving the negative thinking, do your best to eliminate them if you have control over them.”   Want more awesome interviews and advice?  Subscribe to our iTunes channel   Mentioned in this podcast:  Adrienne's Psychology Today Profile Adrienne's Blog  Follow Adrienne on Twitter  Interview with Nick Symmonds  Book - A Life Without Limits: A World Champion's Journey by Chrissie Wellington   We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top    Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

When it comes to running, some days are great, some are mediocre, and some are, well, horrendous. The same is true for runners of all skill level, and this volatility is not only what makes running one of the most mentally challenging sports out there but also one of the most rewarding. If you know how to leap the mental barriers. That’s why in this episode we’re speaking with runner, counselor, and sports psychology consultant Adrienne Langelier.  A Woodlands, TX native, Adrienne combines her own athletic experience with a background in applied sports psychology to help runners hurdle the mental roadblocks so common in running. Listen in as Adrienne shares her advice on how to strengthen your mind and overcome the mental blocks that might be holding you back. Questions Adrienne is asked: 2:02 How did you first get into running and how did you decide to become a sports psychology consultant? 10:05 What do runners of all skill levels have in common when it comes to mental barriers? 13:57 How would advise runners set short, intermediate and long-term goals for themselves? 18:19 What is the difference between intrinsic and extrinsic motivation and what do they mean in terms of running? 19:51 How can extrinsically motivated runners stay driven once they achieve goals such as weight loss or set a PR? 22:37 How would you advise someone who is having negative thoughts going into a big race? 29:37 Do you use visualization with your clients and, if so, how? 32:33 How would you advise a runner who is experiencing difficulties or setbacks within a race? 36:28 How can runners not get swept up in a comparison trap to other runners? 43:03 How can runner’s improve their mental capacity?   Quotes by Adrienne: “Yes we have limits - whether that’s genetics, environment, whatever it is - but a lot of runners tend to impose greater limits than that actually already exist.” “One of the biggest obstacles that I see runners fall into is rigid goals.” “Pick something that scares you, but it’s scary to where you want to run towards it. You want it to be challenging but not threatening to you.” “Negative thinking has been shown in studies to increase muscle tension, which in turn affects our breathing negatively and affects our blood flow....If our body’s tight, our mind’s tight.” “If there’s something like inputs in the environment or there are triggers that are driving the negative thinking, do your best to eliminate them if you have control over them.” Want more awesome interviews and advice? <a href="https://itunes.apple.com/us/podcast/runnersconnect-run-to-top/id535203893?mt=2" rel="nofollow" target="_blank"> Subscribe to our iTunes channel</a>   Mentioned in this podcast: <a href="https://therapists.psychologytoday.com/rms/name/Adrienne_Langelier_MA,LPC_The+Woodlands_Texas_153530" rel="nofollow" target="_blank"> Adrienne's Psychology Today Profile</a> <a href="http://langeliermomentum.blogspot.com/" rel="nofollow" target="_blank">Adrienne's Blog</a> <a href="https://twitter.com/alangelier?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor" rel="nofollow" target="_blank"> Follow Adrienne on Twitter</a> <a href="https://runnersconnect.net/running-interviews/2-time-olympian-nick-symmonds-leaves-track-take-marathon/" rel="nofollow" target="_blank"> Interview with Nick Symmonds</a> <a href="https://www.amazon.com/Life-Without-Limits-Champions-Journey-ebook/dp/B005EM8NQ2" rel="nofollow" target="_blank"> Book - A Life Without Limits: A World Champion's Journey by Chrissie Wellington</a> We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top  Send an email to <a href="mailto:info@pacifichealthlabs.com">info@pacifichealthlabs.com</a> with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

The Most Common Mental Blocks for Runners and How to Hurdle Them with Adrienne Langelier

Bob Seebohar

Contrary to popular belief, losing or even maintaining weight while training for a marathon can be incredibly difficult. Many marathoners either find they can’t quite achieve the weight loss they want, or, on the flipside, they’re able to lose weight, but at the cost of performance. It’s a hard balance to strike, but with the latest research it’s becoming much easier. The research in question revolves around the two concepts of Nutrition Periodization and Metabolic Efficiency Training. Together they increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance.  Joining us in this episode is Bob Seebohar, the creator of these two concepts. Bob is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach. He also traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team. In this episode, Bob walks us through his findings on dietary efficiency and sheds some light on how best to achieve both the body composition and race day results you’re after. Oh and for those wondering, here’s a breakdown of the “alphabet soup” behind Bob’s name:   M.S. - Bob has three college degrees. His undergraduate is in Exercise and Sport Science. His two graduate/Master's degrees are in Health and Exercise Science, and Food Science and Human Nutrition. He successfully defended two theses during his graduate studies and knows his way around interpreting research and aligning it with real-life applications.   R.D. - Registered Dietitian. A college degree studying food science and human nutrition is required to be able to sit for this national examination. Of course, this is after successfully completing a 9 - 12-month nutrition internship after graduation.   C.S.S.D. - Board Certified Specialist in Sports Dietetics. A certification only given to Registered Dietitians who have years of experience working with athletes. A rigorous national examination must be passed and frequent continuing education credits upheld to acquire and maintain this certification.   C.S.C.S. - Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Bob has worked as a trainer/strength coach since the mid 1990's and specializes in creating strength programs for endurance athletes.   M.E.T.S - Metabolic Efficiency Training Specialist. Bob explains this in his interview. :)   Questions Bob is asked: 5:06 Can you tell us about who you are and what you do? 7:45 What is Metabolic Efficiency Training and how does it relate to your concept of Nutrition Periodization? 11:50 How does Nutrition Periodization come into play with all the training variability runners experience? 14:34 How does Metabolic Efficiency Training work with runners who are trying to lose weight while increasing performance? 21:43 Why does eating become less intuitive to us over time? 24:40 How difficult is it for your athletes to change their nutrition philosophy? 27:45 How can runners adjust their macronutrient intake ratios to use fat as fuel more efficiently? 32:40 What is your opinion of Low-Fat, High-Carb and other ‘extreme’ diets? 39:01 Have you been able to get significant research yet into the role genetics plays with this? 40:39 Is the long-term goal to see where trends are and individualize athletes’ diets based on gender, genetics, etc.? 45:14 Has there been any research on Nutrition Periodization and how it relates to menstrual cycles and menopause? 47:06 What do you mean by the ‘Metabolic Efficiency Point’? 53:28 How would someone go about manipulating this efficiency point via nutrition? 56:54 Is it hard to do Metabolic Efficiency Training with Vegan, Vegetarian and Paleo diets? 1:00:50 Do you offer personal consultations?   Quotes by Bob: “Even for the leanest of the lean marathon runner, these elites that are almost breaking the 2-hour barrier, they still have about 30,000 calories of fat in their body but we’re very limited in our carbohydrate stores.”   “Metabolic Efficiency Training is really looking at the opportunity to use the fat that we have stored already, preserve our very limited carbohydrate stores and do that by altering the daily nutrition plan.”   “Nutrition Periodization is simply combining the right type and amount of nutrition to support physical training. So when you’re going through the ebbs and flows of physical training (running), you go through ebbs and flows of nutritional support.”   “The best thing about Metabolic Efficiency Training is that it’s not a diet. The worst thing about it is that it’s not a diet.”   “When we’re young kids, we have this intuitive eating; we eat when we’re hungry, we stop when we’re not hungry. …The environment shapes us… into becoming less intuitive eaters and more either habitual eaters… or (more) emotional eaters.”  Take a Listen on Your Next Run   Want more awesome interviews and advice?  Subscribe to our iTunes channel   Mentioned in this podcast:  Book: Nutrition Periodization for Athletes: Taking Traditional Sports Nutrition to the Next Level  Bob's Author page on Amazon.com eNRG performance homepage Bob's eNRG performance Coaching Page Email Sinead

Contrary to popular belief, losing or even maintaining weight while training for a marathon can be incredibly difficult. Many marathoners either find they can’t quite achieve the weight loss they want, or, on the flipside, they’re able to lose weight, but at the cost of performance. It’s a hard balance to strike, but with the latest research it’s becoming much easier. The research in question revolves around the two concepts of Nutrition Periodization and Metabolic Efficiency Training. Together they increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance.  Joining us in this episode is Bob Seebohar, the creator of these two concepts. Bob is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach. He also traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team. In this episode, Bob walks us through his findings on dietary efficiency and sheds some light on how best to achieve both the body composition and race day results you’re after. Oh and for those wondering, here’s a breakdown of the “<a href="http://www.bobseebohar.com" rel="nofollow" target="_blank">alphabet soup</a>” behind Bob’s name: M.S. - Bob has three college degrees. His undergraduate is in Exercise and Sport Science. His two graduate/Master's degrees are in Health and Exercise Science, and Food Science and Human Nutrition. He successfully defended two theses during his graduate studies and knows his way around interpreting research and aligning it with real-life applications. R.D. - Registered Dietitian. A college degree studying food science and human nutrition is required to be able to sit for this national examination. Of course, this is after successfully completing a 9 - 12-month nutrition internship after graduation. C.S.S.D. - Board Certified Specialist in Sports Dietetics. A certification only given to Registered Dietitians who have years of experience working with athletes. A rigorous national examination must be passed and frequent continuing education credits upheld to acquire and maintain this certification. C.S.C.S. - Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Bob has worked as a trainer/strength coach since the mid 1990's and specializes in creating strength programs for endurance athletes. M.E.T.S - Metabolic Efficiency Training Specialist. Bob explains this in his interview. :) Questions Bob is asked: 5:06 Can you tell us about who you are and what you do? 7:45 What is Metabolic Efficiency Training and how does it relate to your concept of Nutrition Periodization? 11:50 How does Nutrition Periodization come into play with all the training variability runners experience? 14:34 How does Metabolic Efficiency Training work with runners who are trying to lose weight while increasing performance? 21:43 Why does eating become less intuitive to us over time? 24:40 How difficult is it for your athletes to change their nutrition philosophy? 27:45 How can runners adjust their macronutrient intake ratios to use fat as fuel more efficiently? 32:40 What is your opinion of Low-Fat, High-Carb and other ‘extreme’ diets? 39:01 Have you been able to get significant research yet into the role genetics plays with this? 40:39 Is the long-term goal to see where trends are and individualize athletes’ diets based on gender, genetics, etc.? 45:14 Has there been any research on Nutrition Periodization and how it relates to menstrual cycles and menopause? 47:06 What do you mean by the ‘Metabolic Efficiency Point’? 53:28 How would someone go about manipulating this efficiency point via nutrition? 56:54 Is it hard to do Metabolic Efficiency Training with Vegan, Vegetarian and Paleo diets? 1:00:50 Do you offer personal consultations? Quotes by Bob: “Even for the leanest of the lean marathon runner, these elites that are almost breaking the 2-hour barrier, they still have about 30,000 calories of fat in their body but we’re very limited in our carbohydrate stores.” “Metabolic Efficiency Training is really looking at the opportunity to use the fat that we have stored already, preserve our very limited carbohydrate stores and do that by altering the daily nutrition plan.” “Nutrition Periodization is simply combining the right type and amount of nutrition to support physical training. So when you’re going through the ebbs and flows of physical training (running), you go through ebbs and flows of nutritional support.” “The best thing about Metabolic Efficiency Training is that it’s not a diet. The worst thing about it is that it’s not a diet.” “When we’re young kids, we have this intuitive eating; we eat when we’re hungry, we stop when we’re not hungry. …The environment shapes us… into becoming less intuitive eaters and more either habitual eaters… or (more) emotional eaters.” Take a Listen on Your Next Run Want more awesome interviews and advice? <a href="https://itunes.apple.com/us/podcast/runnersconnect-run-to-top/id535203893?mt=2" rel="nofollow" target="_blank"> Subscribe to our iTunes channel</a> Mentioned in this podcast: <a href="https://www.amazon.com/Nutrition-Periodization-Athletes-Taking-Traditional/dp/1933503653/ref=dp_ob_title_bk" rel="nofollow" target="_blank"> Book: Nutrition Periodization for Athletes: Taking Traditional Sports Nutrition to the Next Level</a> <a href="https://www.amazon.com/Bob%20Seebohar/e/B00287PB6Q/ref=la_B00287PB6Q_st?rh=n%3A283155%2Cp_82%3AB00287PB6Q&amp;qid=1505838834&amp;sort=date-desc-rank" rel="nofollow" target="_blank"> Bob's Author page on Amazon.com</a> <a href="https://www.enrgperformance.com/" rel="nofollow" target="_blank">eNRG performance homepage</a> <a href="https://www.enrgperformance.com/bob-seebohar" rel="nofollow" target="_blank">Bob's eNRG performance Coaching Page</a> <a href="mailto:haughey@runnersconnect.net">Email Sinead</a>

Run Fast AND Get the Body You Want with Metabolic Efficiency Training – Bob Seebohar

Bryan Smith

Is there a BEST SHOE for you? Bryan Smith is the area manager for Running Room, an independent running store, and he is here with us today to discuss the top 2020 running shoes from his perspective. Shoes are probably the most important, and exciting, piece of a runner’s equipment. The ongoing search for the best shoe for each of us is a challenge and an opportunity to improve our running. Better times, less injury, less pain, and terrain specific characteristics are some of what we are looking for in the PERFECT SHOE.

Top 2020 Running Shoes from Bryan Smith with The Running Room

Dean Karnazes

Dean Karnazes is considered a living legend to many of us runners. TIME magazine named him one of the “Top 100 Most Influential People in the World.” and Men’s Fitness hailed him as one of the fittest men on the planet.  In this episode, Dean shares some of his favorite stories from this book, his favorite and toughest runs, and his general passion for all things running. An acclaimed endurance athlete and NY Times bestselling author, Dean has pushed his body and mind to inconceivable limits. Among his many accomplishments, he has run 350 continuous miles, foregoing sleep for three nights. He’s run across the Sahara Desert in 120-degree temperatures, and he’s run a marathon to the South Pole in negative 40 degrees. On ten different occasions, he’s run a 200-mile relay race solo, racing alongside teams of twelve. His long list of competitive achievements includes winning the Badwater Ultramarathon, running 135 miles nonstop across Death Valley during the middle of summer, and racing on all seven continents, twice over. In 2006 he accomplished the seemingly impossible by running 50 marathons in 50 US states in 50 consecutive days, finishing with the NYC Marathon, which he ran in 3:00:00. In 2011 Dean ran 3,000-miles from the coast of California to New York City, averaging 40 to 50-miles per day. Dean is the winner of an ESPN ESPY and a 3-time recipient of Competitor magazine’s Endurance Athlete of the Year award. He’s twice carried the Olympic Torch (2008 and 2018 Olympic Games). Dean was recently awarded the 2019 Lifetime Achievement Award by The President’s Council on Sports, Fitness &amp; Nutrition. And now, he’s out with a new book:Chicken Soup for the Soul, Running for Good.

Dean Karnazes is considered a living legend to many of us runners. TIME magazine named him one of the “Top 100 Most Influential People in the World.” and Men’s Fitness hailed him as one of the fittest men on the planet.  In this episode, Dean shares some of his favorite stories from this book, his favorite and toughest runs, and his general passion for all things running. An acclaimed endurance athlete and NY Times bestselling author, Dean has pushed his body and mind to inconceivable limits. Among his many accomplishments, he has run 350 continuous miles, foregoing sleep for three nights. He’s run across the Sahara Desert in 120-degree temperatures, and he’s run a marathon to the South Pole in negative 40 degrees. On ten different occasions, he’s run a 200-mile relay race solo, racing alongside teams of twelve. His long list of competitive achievements includes winning the Badwater Ultramarathon, running 135 miles nonstop across Death Valley during the middle of summer, and racing on all seven continents, twice over. In 2006 he accomplished the seemingly impossible by running 50 marathons in 50 US states in 50 consecutive days, finishing with the NYC Marathon, which he ran in 3:00:00. In 2011 Dean ran 3,000-miles from the coast of California to New York City, averaging 40 to 50-miles per day. Dean is the winner of an ESPN ESPY and a 3-time recipient of Competitor magazine’s Endurance Athlete of the Year award. He’s twice carried the Olympic Torch (2008 and 2018 Olympic Games). Dean was recently awarded the 2019 Lifetime Achievement Award by The President’s Council on Sports, Fitness &amp; Nutrition. And now, he’s out with a new book:Chicken Soup for the Soul, Running for Good.

Miles to Go With Dean Karnazes: Running for the Soul

Jonathan Beverly

What if someone told you there is no “correct” stride? That, just like our fingerprints, everyone’s optimal stride is unique to them? While this goes against the grain of what we runners have been taught, Jonathan Beverly has the proof to back it up. The author of a new book called Your Best Stride, Jonathan is a coach, lifetime runner, and expert in running shoes and the running industry. He writes for Runner’s World and Outside Magazine just to name a few, and he also served as editor of Running Times from 2000-2016. Today Jonathan’s going to share with us some shocking information on the myths surrounding running shoes and what constitutes a perfect stride, how to counter those lifestyle habits detrimental to your stride, and how to master the best stride for you and your performance. Here are some of the topics we’ll discuss today:    Jonathan’s new book Your Best Stride Why there is no “correct” stride Stride signature and preferred movement path Why foot strike is overrated The perils of sitting down and other lifestyle habits How to counter the effects of these habits How to avoid “ruts” Universal form cues all runners should know    Questions Jonathan is asked: 3:48 What is your background and how did you become passionate about running? 6:32 What prompted you to start a writing career centered around running? 9:26 Can you tell us about Your Best Stride and what inspired you to write it? 16:03 Why is foot strike overrated and what should runners focus on instead? 19:30 You argue there is no “correct” stride. Why? 22:37 How does sitting down a lot affect stride? What are some other bad lifestyle habits for stride efficiency? 25:42 How does driving, typing, and scrolling through your phone affect posture and arm carriage? 27:27 How can people counter the effects of these lifestyle habits on their strides? 31:07 What areas of the body should runners focus on strengthening most? 38:01 How does switching up terrain and race distance help improve stride and overall performance? 41:53 Should runners switch the types of shoes they run in regularly? 44:05 What are the myths surrounding running shoes? 47:47 What are some universal form cues all runners should follow? 50:37 Is it more important to strengthen our weak spots than it is to try and consciously change our form? 52:01 How should runners determine which shoes are right for them and their bodies? 54:42 What’s next for you? Quotes by Jonathan:   “The kinetic chain starts at the hips, and if your hips are off, then everything else is going to be off. So the focus needs to move up, and [foot strike] is the consequence of an effective stride - it’s not the cause of it. If you try to correct the consequence without addressing the cause, you end up with a mess.” “You can think of your stride like your voice. I’m hearing you talk now and it’s the first time we’ve talked, but the next time I hear you I’ll recognize you. And you shouldn’t sound like me - you should sound like you. You vocal chords are different, the length of your neck is different, the size of your lungs is different - all of those things go into creating your voice. And it’s the same thing with your stride.” “Because we’ve been sitting so long, a lot of us can’t actually [extend our hips] anymore….If we try, it’s sort of like opening a screen door that only has a hinge one way. If you’re pushing it the other way, you’re going to break the door frame.” “[Running drills] aren’t cueing a certain type of stride - they’re just changing the motion, changing the muscle recruitment so that your body starts noticing that ‘oh, if I use the glute instead of the hamstring, we can go easier and faster’.”   Take a Listen on Your Next Run  Want more awesome interviews and advice?  Subscribe to our iTunes channel   Mentioned in this podcast: Book: Your Best Stride by Jonathan Beverly Road Runners Club of America  Article: 5 Common Myths About Running Shoes by Jonathan Beverly  Run to the Top Interview with Irene Davis  Run to the Top Interview with Danny Dreyer Book: The Story of the Human Body by Daniel Lieberman Jonathan’s website Follow Jonathan on Twitter   We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth  Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

What if someone told you there is no “correct” stride? That, just like our fingerprints, everyone’s optimal stride is unique to them? While this goes against the grain of what we runners have been taught, Jonathan Beverly has the proof to back it up. The author of a new book called Your Best Stride, Jonathan is a coach, lifetime runner, and expert in running shoes and the running industry. He writes for Runner’s World and Outside Magazine just to name a few, and he also served as editor of Running Times from 2000-2016. Today Jonathan’s going to share with us some shocking information on the myths surrounding running shoes and what constitutes a perfect stride, how to counter those lifestyle habits detrimental to your stride, and how to master the best stride for you and your performance. Here are some of the topics we’ll discuss today: <ul> <li>Jonathan’s new book Your Best Stride</li> <li>Why there is no “correct” stride</li> <li>Stride signature and preferred movement path</li> <li>Why foot strike is overrated</li> <li>The perils of sitting down and other lifestyle habits</li> <li>How to counter the effects of these habits</li> <li>How to avoid “ruts”</li> <li>Universal form cues all runners should know</li> </ul>   Questions Jonathan is asked: 3:48 What is your background and how did you become passionate about running? 6:32 What prompted you to start a writing career centered around running? 9:26 Can you tell us about Your Best Stride and what inspired you to write it? 16:03 Why is foot strike overrated and what should runners focus on instead? 19:30 You argue there is no “correct” stride. Why? 22:37 How does sitting down a lot affect stride? What are some other bad lifestyle habits for stride efficiency? 25:42 How does driving, typing, and scrolling through your phone affect posture and arm carriage? 27:27 How can people counter the effects of these lifestyle habits on their strides? 31:07 What areas of the body should runners focus on strengthening most? 38:01 How does switching up terrain and race distance help improve stride and overall performance? 41:53 Should runners switch the types of shoes they run in regularly? 44:05 What are the myths surrounding running shoes? 47:47 What are some universal form cues all runners should follow? 50:37 Is it more important to strengthen our weak spots than it is to try and consciously change our form? 52:01 How should runners determine which shoes are right for them and their bodies? 54:42 What’s next for you? Quotes by Jonathan: “The kinetic chain starts at the hips, and if your hips are off, then everything else is going to be off. So the focus needs to move up, and [foot strike] is the consequence of an effective stride - it’s not the cause of it. If you try to correct the consequence without addressing the cause, you end up with a mess.” “You can think of your stride like your voice. I’m hearing you talk now and it’s the first time we’ve talked, but the next time I hear you I’ll recognize you. And you shouldn’t sound like me - you should sound like you. You vocal chords are different, the length of your neck is different, the size of your lungs is different - all of those things go into creating your voice. And it’s the same thing with your stride.” “Because we’ve been sitting so long, a lot of us can’t actually [extend our hips] anymore….If we try, it’s sort of like opening a screen door that only has a hinge one way. If you’re pushing it the other way, you’re going to break the door frame.” “[Running drills] aren’t cueing a certain type of stride - they’re just changing the motion, changing the muscle recruitment so that your body starts noticing that ‘oh, if I use the glute instead of the hamstring, we can go easier and faster’.”   Take a Listen on Your Next Run Want more awesome interviews and advice? <a href="https://itunes.apple.com/us/podcast/runnersconnect-run-to-top/id535203893?mt=2" rel="nofollow" target="_blank"> Subscribe to our iTunes channel</a>   Mentioned in this podcast: <a href="http://amzn.to/2sqQKvI" rel="nofollow" target="_blank">Book: Your Best Stride by Jonathan Beverly</a> <a href="http://www.rrca.org" rel="nofollow" target="_blank">Road Runners Club of America</a> <a href="http://www.runnersworld.com/the-shoe-room/5-common-myths-about-running-shoes" rel="nofollow" target="_blank"> Article: 5 Common Myths About Running Shoes by Jonathan Beverly</a> <a href="https://runnersconnect.net/running-interviews/footwear-outgrown-feet-evidence-behind-barefoot-running-dr-irene-davis/" rel="nofollow" target="_blank"> Run to the Top Interview with Irene Davis</a> <a href="https://runnersconnect.net/running-interviews/chirunning-maximum-efficiency-minimal-impact-pain-free-running-danny-dreyer/" rel="nofollow" target="_blank"> Run to the Top Interview with Danny Dreyer</a> <a href="http://amzn.to/2tkCYXE" rel="nofollow" target="_blank">Book: The Story of the Human Body by Daniel Lieberman</a> <a href="https://www.jonathanbeverly.com" rel="nofollow" target="_blank">Jonathan’s website</a> <a href="https://twitter.com/jbevrun" rel="nofollow" target="_blank">Follow Jonathan on Twitter</a> We really hope you’ve enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you! -- Thank you to our sponsors for supporting Run to the Top <a href="http://runnersconnect.net/bodyhealth" rel="nofollow" target="_blank">Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth</a> Send an email to <a href="mailto:info@pacifichealthlabs.com">info@pacifichealthlabs.com</a> with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

How to Unlock Your Best Stride and Avoid the Lifestyle Habits Holding You Back - Jonathan Beverly

Author, coach, and nutritionist Matt Fitzgerald started running at the age of eleven when he completed the last mile of the 1983 Boston Marathon with his father (who had run the whole thing) and his two brothers.   By that time Matt was already a writer (specifically a comedic poet), having declared his intention to pursue a career in writing at the ripe age of nine.   He never changed his mind.   An expert on all things running, Matt especially loves to write about the psychology of running and has written several books and articles on the subject, including his popular book How Bad Do You Want It? Mastering the Psychology of Mind Over Muscle.   In this episode, Matt discusses what goes into a runner’s mental capacity and shares with us some tips as to how we can better push our limits.

Author, coach, and nutritionist Matt Fitzgerald started running at the age of eleven when he completed the last mile of the 1983 Boston Marathon with his father (who had run the whole thing) and his two brothers. By that time Matt was already a writer (specifically a comedic poet), having declared his intention to pursue a career in writing at the ripe age of nine. He never changed his mind. An expert on all things running, Matt especially loves to write about the psychology of running and has written several books and articles on the subject, including his popular book How Bad Do You Want It? Mastering the Psychology of Mind Over Muscle. In this episode, Matt discusses what goes into a runner’s mental capacity and shares with us some tips as to how we can better push our limits.

Pushing Your Limits with Matt Fitzgerald

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