Run to the Top Podcast | The Ultimate Guide to Running
Episodes
Learning From Injury Setbacks to Run Smarter & Faster
25 Jun 2025
Contributed by Lukas
Pretty much every runner deals with injury setbacks. The silver lining is that the recovery process can teach many important lessons. Coach Andie Cozz...
Exploring The AI Running Revolution with Dr. John Holash and Dr. Cody Ray van Rassel
18 Jun 2025
Contributed by Lukas
The technological revolution has taken over running. Dr. John Holash and Dr. Cody Ray van Rassel are specialists in exercise physiology at the Univers...
How Coach James McKirdy is Bringing the Pro Treatment to Everyday Runners
11 Jun 2025
Contributed by Lukas
Coach James McKirdy is bringing the pro treatment to non-professional athletes by offering the McKirdy Micro Race series with services like personal p...
The Science Behind Ketones as Fuel Source with Founder of Ketone IQ Michael Brandt
04 Jun 2025
Contributed by Lukas
Michael Brandt founded Ketone IQ after noticing its high metabolic efficiency to make fueling with ketones easier. We're bringing him on the show to c...
Interview with Wayne Larden - TCS Sydney Marathon Race Director
28 May 2025
Contributed by Lukas
The TCS Sydney Marathon is the newest Abbot World Marathon Major and we're joined by race director Wayne Larden to learn more about it. We'll answer q...
How to Run with your Slower (or Much Faster) Friends
21 May 2025
Contributed by Lukas
Running in groups adds a social element to training but it can be tricky finding a pace that works for everyone involved. Today's show is all about ge...
Running News: Marathon Results Roundup, Grand Slam Track Debut, NCAA Paying Athletes Directly and More
14 May 2025
Contributed by Lukas
We're covering the top news stories in running on today's show, including a roundup of headlines including: Top American performances at the Boston M...
Gear Up for Spring: Picking New Running Gear for the Warmer Weather Ahead
07 May 2025
Contributed by Lukas
Springtime is here and the new season is a perfect time to update your running wardrobe. We're joined by Lynn Bourque, owner of the Runners Shop spe...
Runner Problems: Solving Common Struggles that Only Runners Understand
30 Apr 2025
Contributed by Lukas
On today's show we're helping you solve some common problems that only runners understand, including: How to deal with a Black Toenail How to carry a...
Don't Screw up the Easy Stuff: Recovery Runs, Strength Training, Nutrition and More
23 Apr 2025
Contributed by Lukas
Just about every runner has made the mistake of going too fast on a recovery run and paid the price. There's a lot of things that we know we should do...
Time to Shine: How to Perform Your Best in Any Weather Conditions on Race Day
16 Apr 2025
Contributed by Lukas
There's an ongoing debate whether it's harder to run in the heat or the cold; that's a trick question because the answer is whatever you're less prepa...
From 2x Brain Surgery Survivor to 2x Olympic Marathon Trials Qualifier: Molly Bookmyer
09 Apr 2025
Contributed by Lukas
You may have never heard of Molly Bookmyer, but since overcoming two brain surgeries in 2015 she's quickly becoming one of the top US Women's Marathon...
Behind the Scenes at the Boston Marathon with Lauren Proshan, BAA Director of Operations & Production
02 Apr 2025
Contributed by Lukas
Today, we're getting a behind the scenes look into the most iconic event on the marathon racing calendar: the Boston Marathon. Lauren Proshan is the C...
How to Master Running with Matt Fitzgerald
26 Mar 2025
Contributed by Lukas
Matt Fitzgerald is the author of well-known books like 80/20 endurance and in his most recent book titled "Chasing Mastery", he provides 25 lessons to...
Mastering the Art of Carb Loading with Registered Dietician Travis Wilson
19 Mar 2025
Contributed by Lukas
You're not going to gain much fitness in the last few days before a race but nailing your carb load can give a huge boost in performance. We're bringi...
Unfinished Business: How to Embrace the DNF
12 Mar 2025
Contributed by Lukas
Lots of runners fear the DNF (Did Not Finish) but you don't have to. On today's show, Cory and Hayley discuss why you should embrace the DNF. In this ...
Running Data Decoded: How to Use Common Performance Metrics to Maximize Your Training
05 Mar 2025
Contributed by Lukas
It can be overwhelming trying to make sense of all the data on your running watch but understanding how to use this data in your training can be a gam...
Mileage in the Bank: Can you Really Run More Now to Make up For Missed Runs Later
26 Feb 2025
Contributed by Lukas
What if you could take a long break from running and not lose any fitness? The theory is simple; train harder now so that you have mileage "banked" ...
Chipotle x Strava: The City Challenge - Motivating Runners One Burrito Bowl at a Time
19 Feb 2025
Contributed by Lukas
Chipotle Mexican Grill has partnered with Strava to motivate runners across the globe with free burrito bowls and we're speaking with Vice-President o...
Race Your Way to Fitness: How to Effectively Build Racing Into Your Training Program
12 Feb 2025
Contributed by Lukas
There's no better preparation for race day than another race but the key is understanding how to schedule your races so that it enhances your training...
Underrated or Overrated: Trends in Running
05 Feb 2025
Contributed by Lukas
The running boom has brought lots of changes, but which of these new trends are actually good for the sport? The RC team is bringing you another under...
Run the World on a Budget: How to Travel for a Race Without Spending Lots of Money
29 Jan 2025
Contributed by Lukas
Running doesn't take a lot of equipment, but racing can be expensive. The cost of running a world major marathon or another race abroad can really a...
Training Insights from Alex Ostberg, Assistant Coach at Bowerman TC & Former RC Coach
22 Jan 2025
Contributed by Lukas
For today's show we're welcoming back a voice that should be familiar to longtime listeners, assistant coach at Bowerman TC and former RC coach Alex O...
The Best Marathons to Set a New Personal Best in 2025
15 Jan 2025
Contributed by Lukas
Today, we're here to make your next marathon decision a little easier by breaking down the best and fastest marathons out there. Let this episode be y...
How to Deal with Getting Sick as a Runner
08 Jan 2025
Contributed by Lukas
If you get sick, your body probably needs rest but how do you know how much rest to take and when to get back to normal training? This cold and flu se...
Nutrition Tips to hit your fitness goals in 2025
01 Jan 2025
Contributed by Lukas
The New Year is the perfect time to set nutrition goals. Eating well will give you more energy for workouts and help with recovery. The nutrition team...
Seeing the World Through Running with the Founder of Go! Running Tours - Lena Andersson
18 Dec 2024
Contributed by Lukas
For Lena Andersson, running is about more than health and fitness. It's a way to see the world that she's sharing through her tour company Go! Running...
RC Spotlight with Bethany and TJ - How this Mother and Son Duo Each Won the Muleskinner 50 Miler Together
11 Dec 2024
Contributed by Lukas
This athlete spotlight features two incredible athletes who each recently won the Muleskinner 50 miler. The kicker though, is that these co-champions ...
Overrated/Underrated - Healthy Habits for Runners
04 Dec 2024
Contributed by Lukas
There's no doubt running is great for your health, but what healthy habits are good for your running? We're answering this with another edition of o...
Don't Get Left in the Dark: What Many of us Get Wrong About Running in Dark and Cold Winter Weather
27 Nov 2024
Contributed by Lukas
Winter is coming, and that means you may be doing the majority of your training in the dark and cold depending on where you live. You don't have to le...
Running Shoe and Gear Picks with Robbe Reddinger from Believe in the Run
20 Nov 2024
Contributed by Lukas
Believe in the Run is one of the top sites online for honest reviews of running gear and today's guest Robbe Reddinger knows a thing or two about runn...
How Soon is too Soon to Start Running Again After a Marathon
13 Nov 2024
Contributed by Lukas
This is the time of year when most marathon runners are finishing their goal races for the fall season. Once the excitement of this incredible accompl...
Gut Instinct: How to Prevent GI Issues from Getting in the Way of your Running
06 Nov 2024
Contributed by Lukas
It's a runner's worst nightmare being out on a run and suddenly GI issues strike. If you've been running long enough, there's a good chance that at ...
Trials and Triumph: How Jacob Heslington Overcame the Odds to Finish 21st at the US Olympic Marathon Trials
30 Oct 2024
Contributed by Lukas
When Jacob Heslington was sitting in the ICU as a 21 year-old recovering from severe blod clots, he probably didn't imagine that only 9 years later he...
Evidence-based Ways to Stay Healthy as a Runner with Chiropractor Chantelle Maryuen
23 Oct 2024
Contributed by Lukas
There's a lot of bad information out there when it comes to injury treatment and prevention. That's why it's so important to make sure you get informa...
Coach Ruairi Moynihan Shares his Favorite Workouts
16 Oct 2024
Contributed by Lukas
Every run in a good training plan serves a purpose. That doesn't mean that you have to enjoy them all equally though. Even if you have performance goa...
5x National Champion Sabrina Little: Finding Happiness Through Running
09 Oct 2024
Contributed by Lukas
Sabrina Little is a 5x national champion ultra runner who happens to also be a professor of moral philosophy. During her career, when she wasn't break...
Practical Tips for Balancing Running With Your Busy Lifestyle
02 Oct 2024
Contributed by Lukas
We get that you're busy, and finding a balance between training and life will probably make you a better runner than forcing your training at the expe...
One Gotta Go: Runner's Edition
25 Sep 2024
Contributed by Lukas
We pride ourselves on bringing you informative content, but sometimes it's even more fun to throw that out the window and just talk about how much we ...
Time to Taper: How to Get To Race Day Fresh and Avoid the Dreaded Taper Tantrums
18 Sep 2024
Contributed by Lukas
Most training plans call for a reduction in mileage before your goal race but if you feel nervous and anxious during this time you're not alone. In fa...
How Caffeine can Boost Performance as a Runner
11 Sep 2024
Contributed by Lukas
Many runners already swear by their morning cup of coffee, but caffeine can also boost your running performance if used correctly. This effect works b...
Marathon Nutrition: Fueling Strategies for your Performance and Weight Management Goals
04 Sep 2024
Contributed by Lukas
Marathon season is underway and that makes it the perfect time to dial in your nutrition and fuelling. We're huge fans of the team at Metpro because t...
Road vs. Trails: Debating which Sport has the Better Athletes
28 Aug 2024
Contributed by Lukas
Running has the power to create a strong sense of community, but when it comes to road running and trail running they have very little in common aside...
Race Day Simulation: How and Why to Mimic the Conditions of your Race in Training
21 Aug 2024
Contributed by Lukas
If you're preparing for a fall marathon or other endurance race, then now is the perfect time to start practicing your race day. As the temperatures c...
Unlocking your Mental Running potential with Sports Psychology Practitioner Ashley Eckermann
14 Aug 2024
Contributed by Lukas
Building mental toughness is one of the best ways to improve your running. Without any change in fitness, having good mental strategies can help you t...
A Runner's Guide to Getting Better When you're not Running
07 Aug 2024
Contributed by Lukas
Even for the most dedicated runners, most of the day is not spent running and there's a lot you can do during this time to get better. If you run for ...
Running Lingo Made Simple: Explaining Common Phrases Used by Runners
31 Jul 2024
Contributed by Lukas
Running has a language of its own with terms that can range from obscure to downright hilarious. Training terms like tempo runs and fartleks can sound...
2024 Paris Olympics Athletics Preview
24 Jul 2024
Contributed by Lukas
The Olympics is the biggest multi-sport competition in the world and perhaps the pinnacle of the sport for anyone in distance running. We gave you our...
Overrated OR Underrated: Summer Training Edition
17 Jul 2024
Contributed by Lukas
Summer is in full force and we're back with another overrated or underrated format to tackle all your summertime training questions. This time of year...
From 4:30 to sub-3 Hour Marathon: Former RC Athlete Jonathan Tolksdorf Shares his Top Lessons for Marathon Success
10 Jul 2024
Contributed by Lukas
Jonathan's Tolksdorf is a true RC success story. He took up running with no sports background and through a combination of hard work and learning from...
Key Principles for Pain-free Running
03 Jul 2024
Contributed by Lukas
If you struggle with staying healthy or you're looking for new ways to improve your running, then this episode is for you! Dr Matt Silver is passionat...
Rediscovering Fun and Fitness: How a Change in Distance Can Help You Find New Passions and Improve Your Performance at Any Age
26 Jun 2024
Contributed by Lukas
Sometimes all it takes is a little change to get out of a rut. This proved true for both guests on today's show, coach Hayley Green and Cherie Turner....
The RC Team Previews the U.S. Olympic Track & Field Trials
21 Jun 2024
Contributed by Lukas
The U.S. Olympic Team Trials brings together the best American track athletes to compete for national titles and a spot on the Olympic team. The RC te...
How to Fit Strength Training Together with Running to Improve your Performance
19 Jun 2024
Contributed by Lukas
Most runners know that doing at least some strength training is beneficial but figuring out how to fit this into a training schedule can be difficult....
Marathoners Play a Game of "Would You Rather"
12 Jun 2024
Contributed by Lukas
You've probably heard of the classic game "Would you rather" but we're giving it a running-themed twist by focusing on topics related to the marathon....
Finding Community in Running with Founder of A Running List Lauren Mantha
05 Jun 2024
Contributed by Lukas
Lauren Mantha is a local Toronto runner who created a simple solution to a common problem with her website, A Running List. What started as an Instagr...
May RC Spotlight - How an "Average Runner" Can do Extraordinary Things with Hein Mynhardt
29 May 2024
Contributed by Lukas
Hein Mynhardt might consider himself an average runner, but his love for running is anything but ordinary. He joined us as this month's feature athlet...
Safety Tips for Runners
22 May 2024
Contributed by Lukas
Running should be a safe sport for everyone who participates but unfortunately, that's not always the case. This could happen for a variety of reasons...
The Run to the Top Podcast Gets a New(ish) Host
15 May 2024
Contributed by Lukas
We have some bittersweet news to share. Our host Finn Melanson is leaving the RC team but you'll still hear a familiar voice as our current Showrunner...
Insights From The Ultimate Nutrition Bible
08 May 2024
Contributed by Lukas
Wade Lightheart from BiOptimizers joins the show to talk about his new book, "The Ultimate Nutrition Bible". We get into the 5 goals - your final w...
Overcoming Marathon Bonking: A Peek Inside a Coaching Call
03 May 2024
Contributed by Lukas
Stephen is a masters runner just like you, but like a lot of runners, has really struggled with bonking during the marathon, despite putting in what s...
How Running Changed Everything We Know About Women
01 May 2024
Contributed by Lukas
Maggie Mertens joins the show to talk about her book "Better, Faster, Farther: How Running Changed Everything We Know About Women". In a wide-rangi...
Pros and Cons of Common Running Injury Therapies
26 Apr 2024
Contributed by Lukas
Maryke Louw a Physical Therapist and Founder of Exakt Health joins the show to talk about the importance of injury prevention protocols for runners an...
RC Spotlight - How the whole Leyva family caught the running bug with Arthur, Christine, Flint, and Aristotle
24 Apr 2024
Contributed by Lukas
This month's RC spotlight features an entire family of runners. Arthur and Christine Leyva are so passionate about the sport that they got a local coa...
Running Form Insights From An Expert Physiotherapist
19 Apr 2024
Contributed by Lukas
Laura Rutterford joins Run To The Top to discuss several important topics within our community. We lead with her experience with hip dysplasia and t...
Top lessons learned from running an ultramarathon
17 Apr 2024
Contributed by Lukas
Only 0.3% of Americans participate in ultra races but if you're not a part of this group (yet) you can still learn from the challenges of these diffic...
Running News: Storylines for the Boston Marathon and London Marathon
12 Apr 2024
Contributed by Lukas
Marathon season is upon us and the team at RunnersConnect is bringing you all the greatest storylines going into the Boston and London Marathon. This ...
Everything Runners Need To Know About Bunions with Doctor Brad Schaeffer
10 Apr 2024
Contributed by Lukas
Roughly 1 in 4 US adults suffer from bunions and whether you knew it or not, there's actually such a thing as "National Bunion Day '' that's only a fe...
Lessons Learned on the Hard Road Back to Running
05 Apr 2024
Contributed by Lukas
After 8 years away, I'm finally making a return to competitive running. It's been a challenging road back, and I've learned some valuable lessons alon...
All Your Questions About The Boston Marathon ANSWERED!
03 Apr 2024
Contributed by Lukas
We are just a few weeks away from one of the world's most popular running events, the Boston Marathon. With this highly anticipated annual event appro...
RC Spotlight - Overcoming cancer and the marathon with Alison Thomson
29 Mar 2024
Contributed by Lukas
Today's episode is a true story of courage and resilience. Alison's life was changed forever when she discovered two lumps on her neck in April of 202...
Running Rewire With Jay Dicharry
27 Mar 2024
Contributed by Lukas
Running biomechanics expert, Jay Dicharry, returns to the show to talk about the upcoming new edition (stay tuned) of his popular book "Running Rewire...
Creating a more welcoming sport: How to promote diversity, equity, and inclusion in running
22 Mar 2024
Contributed by Lukas
Running is an incredible sport with the power to change lives for the better. Unfortunately, it's not as accessible as it can and should be. Despite b...
Is the Hype About "Double Threshold" Workouts Justified?
20 Mar 2024
Contributed by Lukas
If you've been tracking write ups in the media or public sentiment on all the message boards out there, then you know double threshold workouts are al...
Race-predicting workouts to accurately project your race times
15 Mar 2024
Contributed by Lukas
As spring approaches, many runners are preparing for their first race of the season and may be wondering how to pace themselves in the race or during ...
Inside RunnersConnect: Founder Jeff Gaudette Talks Training Evolution, Strength Work, Future of Coaching
13 Mar 2024
Contributed by Lukas
RunnersConnect Founder and CEO Jeff Gaudette returns to Run To The Top this time to chat on a variety of topics. Specifically, we discuss: how his tr...
Kara Goucher's Longest Race
08 Mar 2024
Contributed by Lukas
On today's show, we are talking with Kara Goucher author of "The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite...
RC Crowns the Fittest Runner on the Planet
06 Mar 2024
Contributed by Lukas
Every racing distance comes with its own challenges, but in this episode the RC team is going to debate what race is the best test to crown the fittes...
US Olympic Marathon Trials Champion (and former RC Coach) Fiona O'Keeffe
01 Mar 2024
Contributed by Lukas
A captivating chat with Fiona O'Keefe, a former coach at Runners Connect, about her remarkable journey to winning the US Olympic Trials marathon and e...
Abdi Abdirahman: Insights into Running Excellence
28 Feb 2024
Contributed by Lukas
To many of you, Abdi Abdirahman is a household name. He's the first American distance runner to make five Olympic teams and the oldest American distan...
RC Spotlight - Steady but not Slow with Frederich Hayem
23 Feb 2024
Contributed by Lukas
In this edition of RC spotlight we hear from Frederich Hayem (Fred), a relatively new runner who has achieved rapid success since taking up the sport ...
How To Plan Your Next Racing Season with Joe Friel
21 Feb 2024
Contributed by Lukas
Joe Friel is a renowned endurance sports coach most notable for some of the elite triathlon and cycling athletes he's worked with over the years. He's...
Injury vs. Niggles: How to tell the difference and what to do when either strikes
16 Feb 2024
Contributed by Lukas
It can be trickey to tell the difference between a niggle and an injury but how you respond when something doesn't feel quite right could be the diffe...
Fueling Athletic Performance: Strategies for Endurance Athletes with Sports Dietitian Alex Larson
14 Feb 2024
Contributed by Lukas
In this episode of Run To The Top, sports dietitian Alex Larson delves into the intricacies of fueling for improved performance and body composition a...
What you can learn from the training of a marathon world record holder
09 Feb 2024
Contributed by Lukas
If you're a runner, you probably already know you need to train to get faster but what about taking this to the next level with over 175 miles per wee...
The Barefoot Advantage: Steve Sashen on Minimalist Footwear and Athletic Performance
07 Feb 2024
Contributed by Lukas
In this episode of Run To The Top, we are joined by Steve Sashen, the Founder-CEO of Xero shoes. We discuss his journey from returning to running in h...
Ruairi Moynihan: Lessons from failing to qualify for the olympic marathon trials
02 Feb 2024
Contributed by Lukas
In today's episode, we're bringing you a story from an incredible athlete who spent years of training to accomplish his goal of competing at the olymp...
Building a Distance Running Dynasty in Flagstaff
31 Jan 2024
Contributed by Lukas
In the remote Arizona mountain town of Flagstaff more than half a century ago, a training ground for generations of legendary runners and a collegiate...
RC Spotlight - Becoming your best self with Catie Markesich
26 Jan 2024
Contributed by Lukas
Welcome back to RC spotlight where we highlight amazing achievements from runners just like you. Today's athlete proves that success in running comes ...
Fueling Your 2024 Ambitions: Mastering Nutrition, Lifestyle Hacks, and Long-Term Discipline with Angelo Poli
24 Jan 2024
Contributed by Lukas
It's the New Year and that means aspirational thinking is in the air. Many of you might be wondering - how do you harness that mindset not just in the...
Time-saving hacks for runners
19 Jan 2024
Contributed by Lukas
Every runner knows the best workout is the one you actually do, but it can be hard to find time for consistently sticking with your training program. ...
What Runners Need To Know About Joint Maintenance
17 Jan 2024
Contributed by Lukas
When dealing with everyday pain and tightness in your body, life may not be as enjoyable as it could be, and this extends to running. You become more ...
Real Runners Give you their Best Treadmill Tips
12 Jan 2024
Contributed by Lukas
One of the most polarizing topics in running is the treadmill. Some love the comfort of running indoors while others find this machine boring or monot...
Lessons from 2023 and What's Next in 2024
10 Jan 2024
Contributed by Lukas
The turn to the New Year is a great time to reflect back to lessons learned and look forward to what you hope to accomplish. In that vein, in today's ...
Underrated or Overrated: Winter Training
05 Jan 2024
Contributed by Lukas
The winter season is officially here and while most people spend their time inside watching Netflix or curling up to a good book; many runners brave t...
Planning Your Training for the Long-Term
03 Jan 2024
Contributed by Lukas
As we turn to 2024 many of us are starting to think about and plan our long-term goals. That's why this week's podcast is about helping you plan for t...
RC Spotlight - Overcoming prejudice one marathon at a time with Sabina Havkins
29 Dec 2023
Contributed by Lukas
Welcome to another edition of RC spotlight. Today's show is all about an athlete who is absolutely crushing it in the marathon after not even being al...
A Runner's Guide to the Holidays: How to Have Fun and Stay Fit
22 Dec 2023
Contributed by Lukas
Do you struggle to maintain your training during the holiday season? If that sounds like you, you're not alone. It's an exciting time of year, but all...
Overcoming Loneliness Through Running
20 Dec 2023
Contributed by Lukas
How do we overcome loneliness? And how can running help? In this episode of Run To The Top, Nick Jonsson joins the show to address these questions hea...
How to train for the Boston Marathon
15 Dec 2023
Contributed by Lukas
Earlier in September we released a Boston Marathon special about qualifying for this iconic race. In today's show, we're giving you our expert tips on...