Run to the Top Podcast | The Ultimate Guide to Running
Episodes
How to use strength training to run faster, longer, and injury-free
14 Dec 2022
Contributed by Lukas
We've put together some of the best interviews we've conducted over the past 6 years from masters coaches, researchers and high-performing athletes to...
What to do when shorter distance results don't translate to the marathon
07 Dec 2022
Contributed by Lukas
Do you have great results at shorter distances like the 5k and 10k, but can't run equivalent times for longer races like the HM and Marathon? That's t...
How To Train Your Gut For Race Day
30 Nov 2022
Contributed by Lukas
How many times have you been in a training run or race environment where issues like nausea, bloating, or cramping have interrupted performance? Or ...
5 Alternative Recovery Methods for Running
23 Nov 2022
Contributed by Lukas
Extending beyond normal sleep and nutrition routines, have you ever wondered about alternative recovery methods? Maybe you've had conversations with f...
4 Insights I Gained From Running Retreats
16 Nov 2022
Contributed by Lukas
For those of you who have been fans of RunnersConnect for some time now, you know that some of our favorite events of the year are our running retreat...
How To Get Fitter, Stronger, and Run Your Best Past Age 40
09 Nov 2022
Contributed by Lukas
What if you could actually run your best past age 40? And get fitter and stronger? We've put together some of the best interviews we've conducted over...
How we'd fix the training plan of an often-injured masters runner struggling to progress
02 Nov 2022
Contributed by Lukas
We are back with another edition of Training Plan rescue. The feedback from the previous episode has been great and Coach Jeff is excited to take a de...
Everything You Need to Know About Amino Acids For Running Performance and Recovery
26 Oct 2022
Contributed by Lukas
What comes to mind when you think about "amino acids"? Are you incorporating them into your diet? Have you considered the performance and recovery ben...
Uptempo Talks - Why Do Runners Do That? #1
19 Oct 2022
Contributed by Lukas
Do you ever notice fellow runners taking an interesting approach to a particular run or training block? Or using certain recovery tools or consuming c...
What to eat before every type of run!
12 Oct 2022
Contributed by Lukas
What should I eat before I run? It's an age-old question faced by many runners both new to the sport and those who have been training seriously and ar...
Marathon Tapering Essentials Roundup
05 Oct 2022
Contributed by Lukas
Did you know we've been publishing interviews with some of the leading scientists, coaches, athletes and experts in the running world since 2011! That...
Training Plan Rescue #1
28 Sep 2022
Contributed by Lukas
We are excited to share with you the first rendition of our "training plan rescue" series where a listener sends us their busted training plan and our...
Transition Show - A new Host of the Run to the Top Podcast
21 Sep 2022
Contributed by Lukas
We have bittersweet news to share. This is the last episode hosted by Claire Bartholic! In this special, transition episode of the Run to the Top Po...
Dream Destination Race or Disaster? Better Travel Racing with Angie and Trevor Spencer
14 Sep 2022
Contributed by Lukas
Planning a destination race in a far away place has lots of challenges. International travel is even more stressful since there are so many details th...
Knee Pain From Running: How to Fix it Forever with Brodie Sharpe
07 Sep 2022
Contributed by Lukas
If you've been a runner long enough, some well meaning person will eventually ask you about your knees. Running is actually good for your knees, but i...
Frustrated with Your Running Progress? How to Smash Your Plateau with Elisabeth Scott
31 Aug 2022
Contributed by Lukas
Have you hit a plateau in your running? Despite doing all the right things, or most of the right things that you are supposed to be doing, you just se...
How a Sprinkle of Sprinting Can Massively Improve Your Distance Running: Kieran Gillespie
24 Aug 2022
Contributed by Lukas
All runners are not the same. Distance runners and sprinters really seem to be engaging in an entirely different sport. Tiny and lean elite marathoner...
How to Apply an Ancient Meditation Practice to Improve your Running Now: Nita Sweeney
17 Aug 2022
Contributed by Lukas
As good as running is for our bodies, it's probably equally good, if not even more so, for our brains. The mental health benefits of aerobic exercise ...
Chris Chavez is Telling the Track and Field Stories That No One Else Will
10 Aug 2022
Contributed by Lukas
Running is a massive participation sport. About 50 million Americans (or 15 percent of the U.S. population) participate in some form of running, accor...
Creatine: How a cheap weight lifting supplement can boost your running with Kelly Jones, RD
03 Aug 2022
Contributed by Lukas
What if I told you that there is something out there that can help you build lean muscle, boost endurance, reduce fatigue, help you perform better, he...
How To Conquer Your Fear of Trails and Run Wild: Anne George
27 Jul 2022
Contributed by Lukas
Trail running can be intimidating to lots of people. What if you get lost, break your ankle, or see a snake? I'm not sure that you're safer running in...
Exactly How to Train for Your Best Fall Marathon Week by Week
20 Jul 2022
Contributed by Lukas
It's the middle of summer and for fall marathoners, it's time to get into your marathon build up. On today's Run to the Top Podcast, I'm going to go o...
Finally Fix Your Lower Back Pain: Dr Lauren LaPierre
13 Jul 2022
Contributed by Lukas
According to the Centers for Disease Control, 25% of Americans have experienced back pain in the last three months. Up to 80% of all adults have felt ...
Run Faster and Be Happier After Age 40: Shawanna White
06 Jul 2022
Contributed by Lukas
To be a serious athlete, it's pretty much a given that you need to be, well, serious. Serious about your training, what you eat, how you recover. You ...
The Plantar Fasciitis Doc on How To Keep Your Feet Healthy: Dr Angela Walk
29 Jun 2022
Contributed by Lukas
Plantar fasciitis sidelines countless numbers of runners each year, with a stabbing pain in every step. The good news is there is treatment and preven...
The Flaws in Common Nutrition Advice For Endurance Athletes: Wade Lightheart
22 Jun 2022
Contributed by Lukas
Our bodies are amazing and they are surprisingly individual. One person could eat loaves of Wonder Bread with negligible effects to blood sugar while ...
What it Really Takes To Run Longer Than You Ever Have Before: Robbie Balenger
15 Jun 2022
Contributed by Lukas
There are not many ultrarunners who have run farther than Robbie Balenger. Robbie's been making headlines for the past few years with his massive athl...
When Listening to Your Body Is Wrong For Runners: Cortney Berling
08 Jun 2022
Contributed by Lukas
Fueling your running is not as simple as eating when you are hungry or not eating when you are not hungry. Registered Dietician Cortney Berling of Eat...
Run Better in Less Time: How to Maximize Your Miles and Still Have a Life
01 Jun 2022
Contributed by Lukas
If you have a busy life outside of running, and let's face it, we all do, this can be a real challenge. And let me tell you a little secret--all that ...
Get Stronger, Faster, and Look Amazing As You Age: Dr Stacy Sims
25 May 2022
Contributed by Lukas
Getting older doesn't mean getting slower, as long as you make critical changes to your training and how you fuel. Dr Stacy Sims, the revolutionary ex...
The 3 Minute Solution For Faster, More Powerful Running: Dr Eoin Everard
18 May 2022
Contributed by Lukas
Do you ever feel like you are missing out on key training elements that could actually help you get faster and stronger? If you are stuck in a plateau...
Is Jogging Actually Cool Again? How Chris Heuisler is Taking Back the Jog
11 May 2022
Contributed by Lukas
Running can be intimidating to a lot of people. But jogging? It can open a world of fun fitness to almost everyone. Chris Heuisler of the Knob Creek J...
How to Stop a Painful Side Stitch from Sidelining You On the Run
04 May 2022
Contributed by Lukas
Side stitches affect up to 70% of all runners. If you've ever suffered from a sharp, shooting pain in your side in the middle of your run, you know ...
Fortify Your Mind Like a Pro Runner with These Mental Strength Techniques: Steve Magness
27 Apr 2022
Contributed by Lukas
Do you train your brain as hard as you train your body? World-renowned expert on performance, Olympic-level coach, author and podcast host Steve Magne...
Why You Are Not Losing Fat from Running: Angelo Poli Unlocks the Mystery of Metabolic Fitness
20 Apr 2022
Contributed by Lukas
Are you stuck in a metabolic plateau? We run, eat less, maybe lose some weight, plateau, run more, eat less. The weight stays the same (or goes up!), ...
Perfect Pacing or Train Wreck? Don't Let a Pace Group Risk Your Race Time
13 Apr 2022
Contributed by Lukas
The beauty of following a pace group is that you don't have to race alone. You'll not only have a more experienced runner leading you to your dream fi...
Your New Coach is the Future of American Distance Running: Fiona O'Keeffe
06 Apr 2022
Contributed by Lukas
Last January in Houston, Fiona O'Keefe crossed the finish line in 1:07:42, making her half marathon debut the fastest ever by an American woman. At ag...
220 Marathons And Counting: Linda Ambard Runs to Thrive After Her Husband Was Assassinated
30 Mar 2022
Contributed by Lukas
After her husband was killed in Afghanistan and the terrorist bombs at the Boston Marathon went off in front of her, Linda Ambard vowed not to let ter...
The Powerful Performance Edge of a Plant-Based Diet for Runners
23 Mar 2022
Contributed by Lukas
Plant-based athletes are everywhere these days. But can a plant-based diet really be a performance booster for your running? What are the pros and con...
How Women Can (Finally) Even the Field In Running: Dr. Megan Roche
16 Mar 2022
Contributed by Lukas
For the first time in history, just over 50% of all races are run by women. While women are leading in the number of participants, research on wom...
The Dreaded DNF: When You Should Quit a Race and How to Get Over It
09 Mar 2022
Contributed by Lukas
Have you ever gotten a DNF? Sometimes quitting in the middle of a race is undoubtedly the right thing to do. Other times, you will be full of regret w...
Essential Recovery Techniques to Run Faster All Year Round: Sara Manderscheid
02 Mar 2022
Contributed by Lukas
Recovery can be a tricky balance for a runner. In order to train well, we sometimes have to train tired and under-recovered. But if we dig ourselves t...
Are These Myths about Running Cadence Increasing Your Injury Risk?
25 Feb 2022
Contributed by Lukas
If you've been running for any length of time, you've probably heard of the term "running cadence". You may have even tried to improve yours. However,...
Use These Strategies to Maximize Your Running Nutrition with NO Extra Work
23 Feb 2022
Contributed by Lukas
From what to eat before runs to how much macros and calories we need to properly fuel and recover without gaining weight, running nutrition can often ...
Can You Trust Your Running Watch?
18 Feb 2022
Contributed by Lukas
How much do you rely on the data from your running watch? Do you analyze all the data it gives you after every run? In this Run to the Top episode, we...
How to Train Your Mind to Maximize Your Running Performance
16 Feb 2022
Contributed by Lukas
How often do you train for the mental challenges of running? Do you spend just as much time working on your mental prep as you do your physical prepar...
You Need Fatigue: Find the Balance Between Good Training and Overdoing It
11 Feb 2022
Contributed by Lukas
Many times, when you go out for a run, you feel better than when you left. A good run can leave you feeling energized and ready to tackle just about a...
How Hill Running Builds Faster, More Powerful Legs with David Roche
09 Feb 2022
Contributed by Lukas
Do hills intimidate you? Or do you love tackling all the ups and downs? Learn how to run hills more effortlessly, how to incorporate them into your tr...
How to Optimally Plan Your Tune-up Races
04 Feb 2022
Contributed by Lukas
There are several strategies for scheduling and executing tune up races and when done right, they can enhance your fitness and boost your confidence f...
How Small Mindset Shifts can Help You Achieve Your Dream Goals
02 Feb 2022
Contributed by Lukas
Sometimes the hardest part about having an audacious goal is getting started. How do you get from point A to point B when it seems so far away? How do...
4 Secret Strategies to Get Really Good at Running
28 Jan 2022
Contributed by Lukas
How do you advance from being a good runner to a really good runner? You're not a beginner runner any more and you are ready to take it to the next le...
The Evolution of Women's Running with Danielle Friedman
26 Jan 2022
Contributed by Lukas
It wasn't too long ago that running, or really any exercise at all, for women was considered "unladylike". Luckily, that's changed, but there still ...
Should You Run When Sick? When not to run and how to modify your training
21 Jan 2022
Contributed by Lukas
With it being cold and flu season (and still in the midst of a pandemic), how should you adjust your running if you get sick? Do you need to stop comp...
Making Running More Inclusive: Interview with India Cook
19 Jan 2022
Contributed by Lukas
India Cook is a mentor on the board of advisors of the Coaches of Color Initiative, founded by Matt Fitzgerald's 80/20 Endurance Team with the goal of...
Workouts to Race Your First or Best 5k
14 Jan 2022
Contributed by Lukas
Whether you're training for your first 5k or looking for those last few workout secrets to help you blast a new PR, this episode is for you. Coach Cla...
Achieving Your Potential and Wellness as an Older Runner with Running Legend Amby Burfoot
12 Jan 2022
Contributed by Lukas
Unlike runners in their 20s and 30s, older runners are often walking that tightrope between performance, potential and overall health and wellness. ...
Are you ready to actually achieve your goals? The 5 stages of behavior change
07 Jan 2022
Contributed by Lukas
As New Year's resolutions start to face their first test after the first easy week, were you doomed to fail from the start? Behavioral scientists sugg...
Is Running Good and Bad for Your Heart?
05 Jan 2022
Contributed by Lukas
We've all heard stories about runners who've collapsed during a race from a heart issue. The question is, are these instances a statistically anomaly ...
How to Plan an Optimal Year of Training and Racing
31 Dec 2021
Contributed by Lukas
It's the start of the new year and of course that means reflection and goal planning. So, on today's Run to the Top, I'm going to go over how to plan ...
Essential Tips for Winter Running with Greg Haapala
29 Dec 2021
Contributed by Lukas
Are you ready to layer up and brave the cold for some winter running? If so, here are some essential tips for running in the winter that will make you...
Master the Art of Running Fast Downhill Without Trashing Your Legs
17 Dec 2021
Contributed by Lukas
The lure of downhill racing is pretty seductive. Courses promising fast times and scenic views are becoming more and more popular, especially for runn...
Accountability: The "secret" trick to staying motivated (and how to find yours)
15 Dec 2021
Contributed by Lukas
Staying motivated is something that every runner has to deal with. Whether you're constantly lacking motivation or it only comes up once in a blue m...
Why Chasing Your "Ideal Race Weight" Might Actually Backfire
10 Dec 2021
Contributed by Lukas
Have you heard of the concept of "ideal race weight" and tried working towards it or wondering if it could help improve your running? In short, your "...
Finding the Time: How to Train Hard While Balancing Work, Family and Even Kids
08 Dec 2021
Contributed by Lukas
We've all been there. We have a big race coming up and we want to give our all to training (which includes more than just the running, like sleep and ...
The most effective way to fix your muscle weaknesses and imbalances
03 Dec 2021
Contributed by Lukas
Most recurring running injuries are caused by some kind of muscle imbalance or weakness. The imbalance or weakness in one part of your body causes ano...
How to Finally Qualify for The Boston Marathon
01 Dec 2021
Contributed by Lukas
For many runners, qualifying for Boston is a dream. So how, exactly, do you do it? What does it take and how long does it take to get faster in the ma...
How Walking Can Make You A Better Runner (Even if you're experienced)
26 Nov 2021
Contributed by Lukas
Believe it or not, walking can make you a better runner, even if you're experienced. From increasing your aerobic capacity to allowing you to run fa...
The Science on How to Recover and Fuel Your Running Without Gaining Weight
24 Nov 2021
Contributed by Lukas
We know that nutrition plays a critical role in our recovery and running performance, both in training and while racing. Yet, it's often difficult for...
The 3 Most Important Variables in a Training Plan
19 Nov 2021
Contributed by Lukas
Perhaps the most common mistake runners make when writing their own training plans is trying to change or add in too many variables at once. This lead...
Why Nutrition for Optimal Performance May Contradict Nutrition for Optimal Health
17 Nov 2021
Contributed by Lukas
When your race fueling and prep calls for sugary drinks and gels, how do you balance optimal nutrition for your running performance with what's best f...
Your Questions on Treadmill Running Answered
12 Nov 2021
Contributed by Lukas
When the weather is perfect, there's nothing better than a nice run outdoors. But when it's not so great, or when it's downright miserable running wea...
How To Transform Your Running with a Simple, Yet Powerful Digital Training Tool: Tim Surface
10 Nov 2021
Contributed by Lukas
To this day, many athletes and coaches use some combo of spreadsheets, emails, calendars, and even paper to plan and record their training. There is a...
Tricks of the Track: How Running in Circles Can Help You Get Faster
05 Nov 2021
Contributed by Lukas
It's a harmless oval of synthetic rubber. It's perfectly measured, free of obstacles or elevation changes. It's been engineered to be the best surface...
Become a Better Trail Runner Today, Even If You've Never Tried It: Ruairi Moynihan
03 Nov 2021
Contributed by Lukas
Trail running can seem a little intimidating if you are used to running on the roads. But it can be an incredible experience, once you are armed wit...
Why Goal Setting Can Set You Up for Failure (and What to Do Instead)
29 Oct 2021
Contributed by Lukas
Runners are inherently goal-oriented - it's why we have race day circled on the calendar. However, this approach may be actually setting you up for ...
How to be Both Strong and Fast: Nick Bare, the Ultimate Hybrid Athlete
27 Oct 2021
Contributed by Lukas
Have you ever thought that you can't be both strong and fast at the same time? Well, Nick Bare refuses to believe so and it's why many consider him th...
How to Maximize Your Marathon Fitness Between Races
22 Oct 2021
Contributed by Lukas
Now that your big race is over, what is the best thing to do before you start training for the next big race? We've found most runners end up choosing...
Evidence-Based Answers to Your Running Injury Questions: With Physiotherapist Brodie Sharpe
20 Oct 2021
Contributed by Lukas
Do you have questions about running injuries? Like, when do you know it's time to see a PT or what's the most time-efficient injury prevention routine...
Goal Race Over: Do This Over the Next 3 Weeks to Ensure Long-term Progress
15 Oct 2021
Contributed by Lukas
If you've just finished a big goal race or if you are about to, now is the time to start thinking about what to do next. In fact, the 3 weeks post...
6 Principles to Build Mental Toughness: Brad Stulberg on the Practice of Groundedness
13 Oct 2021
Contributed by Lukas
Running faster is about physical training, sure, but there's a mental component that can be just as difficult to overcome. In this interview with best...
The Secret Pre-Race Technique Used by Olympic Runners: A Step-by-Step Visualization Guide for Your Next Race
08 Oct 2021
Contributed by Lukas
Visualization is a mental technique that is a staple for elite runners and superstars like Michael Jordan, Deena Kastor, and Mohammad Ali. In this e...
Do You Ever Feel Like You're Not a "Real Runner"? Erin Azar Shows You How to Overcome That Mindset
06 Oct 2021
Contributed by Lukas
Do you ever look at other runners, in person or on social media, and think "they are so much faster than me" or "they are real runners, not me"? Wel...
All the Final Details You Need For A Stress-Free Race Day with Elisabeth Scott
29 Sep 2021
Contributed by Lukas
Is race day coming up? Whether this is your first big race or you're a seasoned vet, this episode will help you be sure that you don't miss a critic...
Don't Risk Your Race - How to Plan The Perfect Taper for Your Best Marathon
24 Sep 2021
Contributed by Lukas
The three weeks before your marathon are critical to your success on race day. If you do too much, you'll leave your speed in training. But if you...
The Secret The Big Brands Don't Want You to Know: The Case for Minimalist Running Shoes with Steven Sashen
22 Sep 2021
Contributed by Lukas
There is a deep divide among runners about which is the best running shoe and the big super shoes seem to be winning. Is this because they are bette...
7 Signs That Say You're Finally Ready to Crush Your Marathon Goal
17 Sep 2021
Contributed by Lukas
How do you KNOW that you are ready to race a marathon? And not just run it, but race it in your dream goal finishing time? In this episode you'll le...
Defy the "Rules" of Aging: How You Can Run Your Best Past Age 40 with Master's Coach Cathy Utzschneider
15 Sep 2021
Contributed by Lukas
What if you could get faster, stronger, and more mentally sharp despite turning the corner beyond age 40? It is actually possible. Now, if you start...
Strides: The Simple Way You Can Run Faster with Less Than 90 Seconds of Effort
10 Sep 2021
Contributed by Lukas
Running strides will get you fast, fast! What if we told you that there was a way to get faster, to improve your running form, quicken your feet, bett...
Sha'Carri Richardson Isn't the Only Elite Getting High: The Performance Advantages of Cannabis with Josiah Hesse
08 Sep 2021
Contributed by Lukas
Sha'Carri Richardson thought she was going to the Olympic this summer after winning the 100m sprint. But when she tested positive for THC after the ...
Four Myths About Cool Downs Revealed (And Why You Should Still Do One)
03 Sep 2021
Contributed by Lukas
Is a cool down after running really important? Do you tend to skip your cool down when time is crunched? Coach Claire Bartholic reveals the the four...
How Much Faster Will You Run in Nike Vaporflys? Mike Haischer Has the Data
01 Sep 2021
Contributed by Lukas
Will running a marathon in high-tech super shoes help you run faster? Nike made huge headlines when they came out with the Vaporfly series in 2017. ...
What to Eat Before A Run
27 Aug 2021
Contributed by Lukas
Do you eat before a run? Should you? And what should you eat that will fuel your run the best? Coach Claire Bartholic explores exactly what you sh...
Get off the Elliptical + Run With Us: Sarah Clem
25 Aug 2021
Contributed by Lukas
Sarah Clem is the director of operations and running coach at CHAARG, an organization dedicated to igniting a passion for movement in college women. ...
How Tempos Make You a Better Runner
20 Aug 2021
Contributed by Lukas
The tempo run is a classic workout for runners. But what does the word "tempo" really mean? It can mean different things to different runners and ...
Elite Training for Mere Mortals: Katie Sloane & Ivan Alonzo
18 Aug 2021
Contributed by Lukas
Imagine having the opportunity to train for one of the top marathons in the world with nearly all the advantages of an elite. You'd have access to w...
The Perfect Strength Training for Runners
13 Aug 2021
Contributed by Lukas
Strength training for runners improves performance and prevents injuries. But when you love to run, it can be hard to add strength training into you...
Improve Your Running In the Deep End: Jennifer Conroyd
11 Aug 2021
Contributed by Lukas
Aqua jogging, also known as deep water running, is the most running-specific alternative to land running. By using a flotation belt which keeps you ...
The Best Warm Up For Any Run
06 Aug 2021
Contributed by Lukas
Finding the time to get in a run, let alone a warm up can be a challenge at times. But if you are the kind of runner that thinks a little jogging is...
The 340 Mile Speed Project: David Kilgore and Margot Fleming
04 Aug 2021
Contributed by Lukas
In May of 2021, two ultrarunners named David Kilgore and Margot Fleming were invited to a unique event whose only rules are there are no rules and the...
How To Be An #AwesomeRunner
30 Jul 2021
Contributed by Lukas
Many runners are guilty of downplaying their running. If you've ever said, "I'm not a real runner," or have gotten down about your abilities as a ru...