Run to the Top Podcast | The Ultimate Guide to Running

The Toxic Micronutrient Runners Need: Drs Michael Zourdos and Sara Mahoney

28 Jul 2021

Contributed by Lukas

In today's episode, we're going to drill down on one critical micronutrient that is essential to humans in the right dose, highly toxic in the wrong d...

What All Runners Should Do to Prevent Stress Fractures

23 Jul 2021

Contributed by Lukas

Up to 50% of runners will suffer an injury in any given year and one of the most severe and common injuries is a stress fracture. Because treatment fo...

Brendan Leonard Hates Running and You Can Too!

21 Jul 2021

Contributed by Lukas

If you've run long enough or are just starting your journey, you probably have a Iove/hate relationship with running.  Running long distances is wond...

How to Actually Lose Weight with Running

16 Jul 2021

Contributed by Lukas

Many people want to lose weight with running.  While the benefits of running can go far beyond losing a few pounds, running can be a fantastic part o...

The EXACT Fueling and Hydration Secrets from the Best Endurance Athletes with Abby Coleman

14 Jul 2021

Contributed by Lukas

Hydration and Fueling For Endurance Performance Series, Part Two: The EXACT Fueling and Hydration Secrets from the Best Endurance Athletes with Abby C...

Your Perfect Hydration Plan for Endurance Performance

09 Jul 2021

Contributed by Lukas

Welcome to Part One of our two part series on Hydration and Fueling for Endurance Performance.  In this episode we'll talk about how to craft your pe...

Is Running Putting Your Spine at Risk? Dr Ulrike Mitchell

07 Jul 2021

Contributed by Lukas

Your spine starts showing signs of aging at age 20.  Is too much running putting it at more risk? We talk about the spine a lot to our athletes. Your...

The Proven Strategy to Race Faster

02 Jul 2021

Contributed by Lukas

The instinct to run hard from the start is something that is tough to unlearn. That's why you so often see new runners, and even experienced runners d...

Sleep Your Way to Better Running: Dr Shelby Harris

30 Jun 2021

Contributed by Lukas

Is a lack of great sleep ruining our lives and our running?  Claire wanted to find out, so she invited sleep expert Dr Shelby Harris on the show to t...

Run Better In The Heat

25 Jun 2021

Contributed by Lukas

Summer is officially here in the Northern Hemisphere and while longer days leave lots more time for running, the sun, heat and humidity can make runni...

The Rise of the Plant-Based Athletes: Matt Frazier and Robert Cheeke

23 Jun 2021

Contributed by Lukas

Matt Frazier is a vegan ultramarathoner, author, and entrepreneur, best known as the founder of the No Meat Athlete movement and host of the No Meat A...

How to Conquer Late Race Leg Cramping

18 Jun 2021

Contributed by Lukas

Have you ever experienced painful leg cramping late in a race? Coach Claire goes into the science of leg cramping.  This episode will equip you with ...

How A Low-Tech Device Improves Performance and Recovery: Dr Dena Garner

16 Jun 2021

Contributed by Lukas

What if I told you that there was a simple way to improve your muscular endurance, reduce your respiratory rate when running, reduce the production of...

How to Fuel For the Marathon

11 Jun 2021

Contributed by Lukas

Having a solid fueling plan for the marathon can make the difference between a great race and a disaster.  But how do you know what to eat, how much ...

Fun is Abdi Abdirahman's Secret to Running Longevity

09 Jun 2021

Contributed by Lukas

Are you ready to be inspired? And maybe have some fun while we are at it?  Then this is the episode for you. For most of us, qualifying for the Olymp...

How Slow Running Can Make You Faster

04 Jun 2021

Contributed by Lukas

Do you want to know the number one way to get faster as a runner? SLOW DOWN! Yes, it seems like the opposite of what you want to do to improve, but it...

The Truth About Nutrition For Runners: Meghann Featherstun

02 Jun 2021

Contributed by Lukas

Accurate nutrition information for runners can get pretty murky out there.  It can be tough to figure out what's really important  and really, what...

How Over-Racing Impacts Your Running

28 May 2021

Contributed by Lukas

On this bonus Run to the Top, we are going to talk about racing, and specifically over-racing.  That's when you are racing so often that it's actuall...

How New Data Can Help You Run Better: Grant Trewartha and Anna Kosciuk

26 May 2021

Contributed by Lukas

Can new tech in your shoe change the way you run for the better?    We are all used to our watches telling us how fast (or slow) we are, counting ou...

Bonus Episode: How To Run By Feel

21 May 2021

Contributed by Lukas

Can you run a specific workout pace on feel alone?  Without looking at your watch?  Tempo runs, steady runs, threshold runs, VO2 max workouts...they...

How Much Strength Training Runners Need: Lindsey Bomgren

19 May 2021

Contributed by Lukas

Lindsey Bomgren from Nourish Move Love is a super fit Minnesota trainer and creator of amazing and free YouTube strength videos.  While they are not ...

2:38 Marathoner Andie Cozzarelli Joins RunnersConnect

12 May 2021

Contributed by Lukas

The RunnersConnect family has grown!  We welcomed a brand new expert coach to our staff this year and I'd like to introduce you to her. Andie Cozzare...

100 Marathons at Age 24: Jocelyn Rivas

05 May 2021

Contributed by Lukas

If you think running a single marathon is tough, get ready to be inspired by Jocelyn Rivas. Jocelyn is on a mission to not just run 100 marathons, but...

Train the Body You Have to Get the Body You Want: Tianna Bartoletta

28 Apr 2021

Contributed by Lukas

Tianna Bartoletta is one of the best sprinters in the world, and she's on hand to teach all of us, even the endurance runners, what we can learn from ...

Jump Start Your Running With Plyometrics: Duane Scotti

21 Apr 2021

Contributed by Lukas

You probably know that strength training can help a runner minimize injuries but what about plyometrics or jump training? Do runners really need plyom...

The Relatable, Rambling Runner: Matt Chittim

14 Apr 2021

Contributed by Lukas

The Relatable, Rambling Runner - Matt Chittim Most running podcasts focus on professional runners. Matt Chittim's Rambling Runner podcast focuses on d...

How Much Protein a Runner Really Needs: Dr. Robert Wolfe

07 Apr 2021

Contributed by Lukas

As runners, we think about how to fuel properly. That includes carbohydrate and protein, but what about essential amino acids? How do they help us opt...

How to Finally Win Your Inner Negative Mental Battle and Become Stronger and Faster: Dr Jacob Cooper

31 Mar 2021

Contributed by Lukas

Many runners face constant negative mental battle when the run starts to get hard.  If you are frequently struggling with negative thoughts, there is...

What All Runners With Kidneys Need to Hear: Dr Sherry Mansour and Dr F Perry Wilson

24 Mar 2021

Contributed by Lukas

How many marathon runners have acute kidney damage after they cross the finish line? According to a Yale University study, the answer is a shocking 55...

Limits are An Illusion: Alex Hutchinson

17 Mar 2021

Contributed by Lukas

When you're running hard, pushing yourself to extremes, which do you think is the more limiting factor, your body or your brain? Alex Hutchinson has d...

Track Club Babe Kim Clark Is Running for Good

10 Mar 2021

Contributed by Lukas

Kim Clark's 110,000 Instagram followers know her as Track Club Babe. Kim microblogs daily offering inspiration, encouragement, and rock-solid training...

Is Running Ruining Your Knees: Yale's Dr. John Fulkerson

03 Mar 2021

Contributed by Lukas

What is it with runners and knees? If you run, you've heard "I used to run but it hurts my knees." Although running is not inherently bad for your kne...

Capturing Speed: Nike Photographer Cortney White

24 Feb 2021

Contributed by Lukas

Even if you've never heard of Cortney White, you've probably seen her pictures. Cortney is one of the few female professional photographers snapping s...

Danny Dreyer and Sinead Haughey: How Mindfulness Can Help You Run Pain-Free

17 Feb 2021

Contributed by Lukas

When ultramarathoner and running guru Danny Dreyer attended a tai chi class in 1999, a lightbulb went off. He believed the martial art's principles of...

Evie Serventi and TIna Muir: Train Your Brain

10 Feb 2021

Contributed by Lukas

Tina Muir talks with Evie Serventi, a competitive runner and swimmer, the Deputy Editor of Running Fitness magazine in the UK and Sports Psychologist ...

Jonathan Beverly and Sinead Haughey: Keys to Avoid Burnout

03 Feb 2021

Contributed by Lukas

Running isn't always forgiving. Between injuries, mental ruts, and the curve balls life sometimes throws at us, finding long term success and remainin...

Jay Dicharry and Tina Muir: Strength for Runners 2017/02/06 Encore Presentation

27 Jan 2021

Contributed by Lukas

Coach Tina interviews Jay Dicharry in 2017.  Jay is a renowned expert in biomechanics and physical therapy and is also the author of Anatomy for Runn...

World-Class Running is Still A Hobby for Keira D'Amato

20 Jan 2021

Contributed by Lukas

Keira D'Amato is a world class runner who broke the American record in the 10 mile and clocked an incredible 2:22 at the Marathon Project this past De...

Nathan Martin is Breaking Records and Stereotypes

13 Jan 2021

Contributed by Lukas

Nathan Martin just broke a 41-year-old record at the Marathon Project held this past December. He finished in 2:11:05, making him the fastest US born ...

Running to Lose Weight? Here's How Much You Need: Kyle Flack - 2021-01-06

06 Jan 2021

Contributed by Lukas

Happy New Year! Did you resolve to lose weight this year? Running burns a ton of calories so it should be a great way to melt off the pounds, right? W...

Walk to Become a Faster Runner: Jeff Galloway - 2020-12-30

30 Dec 2020

Contributed by Lukas

At age 75, legendary coach and Olympian Jeff Galloway is almost as famous for walking as he is for running. Jeff says his run-walk-run method of train...

Elevating American Distance Running: Ben Rosario - 2020-12-23

23 Dec 2020

Contributed by Lukas

Elevating American Distance Running: Ben Rosario  Ben Rosario is the head coach of the HOKA Northern Arizona Elite. His athletes have been wildly suc...

Nike's Win-At-All-Costs Culture : Matt Hart - 2020-12-15

16 Dec 2020

Contributed by Lukas

Is Nike too big to fail? Matt Hart is a freelance journalist whose new book Win at all Costs investigates Nike's Oregon Project, diving into its cultu...

How to Stay Running For Life: Special Collaborative Episode! - 2020-12-09

09 Dec 2020

Contributed by Lukas

How to Stay Running For Life:  Special Collaborative Episode!   This week's guests are a little different from our usual guests such as Olympian Jar...

The Secrets of the World's Best Runners: Becky Wade Firth - 2020-12-02

02 Dec 2020

Contributed by Lukas

Elite distance runner Becky Wade Firth, a standout at Rice University in Texas, was expected to turn pro after graduation. Instead, she chose a differ...

The Real Way to Get Mentally Tough: Matt Fitzgerald - 2020-11-25

25 Nov 2020

Contributed by Lukas

The Real Way to Get Mentally Tough: Matt Fitzgerald   The biggest difference between elites and the rest of us is not simply talent; it's mental resi...

How to Make Everything That's Hard About Running Easier: Brad Miles-11-18

18 Nov 2020

Contributed by Lukas

How to Make Everything Hard About Running Easier: Brad Miles Imagine being able to run and heal through an injury. Or imagine significantly increasing...

The Fate of Charity Running in a World Without Races: Susan Hurley - 2020-11-11

11 Nov 2020

Contributed by Lukas

The Fate of Charity Running in a World Without Races: Susan Hurley   If you've run for charity, you're probably wondering how charities have been doi...

Your Mind is an Opportunity: Building Mental Toughness with Dr. Lara Pence 2020-11-04

04 Nov 2020

Contributed by Lukas

As a runner, you prioritize your physical training, but what are you doing for your mental health training? Dr. Lara Pence (aka Dr. L) is a clinical p...

Speed in Your 60s and the Fastest Mile That Didn't Count: Dan King 10-28-2020

28 Oct 2020

Contributed by Lukas

Speed in Your 60s and the Fastest Mile That Didn't Count: Dan King   Dan King is blistering fast at 61 years old. We're talking world record breaking...

Can You Run and Laugh at the Same Time? Comedian Jeffrey James Binney 10-21-2020

21 Oct 2020

Contributed by Lukas

The obesity-related death of his mother was a wakeup call to young, overweight Jeffrey James Binney. He could continue down the same path, or he could...

What Your Massage Therapist Isn't Telling You: The Truth About Massage for Runners with Matt Phillips - 10-14-2020

14 Oct 2020

Contributed by Lukas

What Your Massage Therapist Isn't Telling You: The Truth About Massage for Runners with Matt Phillips That massage isn't doing what you think it's doi...

The Boston Marathon's Uncertain Future with Race Director Dave McGillivray - 10-07-2020

07 Oct 2020

Contributed by Lukas

Were you one of the 30,000 people hoping to run the Boston Marathon this year? Are you hoping to run Boston next year? If yes, then you'll want to lis...

Forget About Your Form and Just Wear the Right Shoe: Biomechanist Dr. Iain Hunter - 09-30-2020

30 Sep 2020

Contributed by Lukas

Forget About Your Form and Just Wear the Right Shoe: Biomechanist Dr. Iain Hunter   Every runner dreams of running faster with less effort, with mini...

Running at the Mouth, While Running For Her Life: Fitz Koehler - 09-22-2020

23 Sep 2020

Contributed by Lukas

Imagine doing everything right with your health and fitness, being in peak shape, and enjoying a super successful career announcing at the start and f...

Running at the Mouth, While Running For Her Life: Fitz Koehler - 09-22-2020

23 Sep 2020

Contributed by Lukas

Imagine doing everything right with your health and fitness, being in peak shape, and enjoying a super successful career announcing at the start and f...

Elite Training Center for Sale: Pete Rea on the End of an Era at ZAP Endurance - 09-16-2020

16 Sep 2020

Contributed by Lukas

It is the end of an elite era.  The beautiful training center in Blowing Rock, NC that has been home to some of the best endurance athletes in the co...

Inside the Bubble: Olympian Jared Ward's Strategy for the London Marathon and Beyond

09 Sep 2020

Contributed by Lukas

Jared Ward is getting ready to race. He is one of the few elite athletes that will enter the elite bubble to race the London Marathon on October 4th. ...

You are Probably Hydrating Wrong: Sweat Expert, Andy Blow - 09/02/2020

02 Sep 2020

Contributed by Lukas

You Are Probably Hydrating Wrong: Sweat Expert, Andy Blow   Are you over-hydrating during your runs? Under-hydrating? How can you even tell and what ...

Team RC Update 8/28/2020: Team Update - RC Mobile App!

28 Aug 2020

Contributed by Lukas

In this week's episode, Coach Michael talks about the changes on our podcast shows, Coach Dylan's strength training sessions, the new live coach chats...

Up-Tempo Talks - Running Headlines (5k World Record, Trial Runners Attempt FKTs) 2020/08/27

27 Aug 2020

Contributed by Lukas

In this week's Up-Tempo Talks episode, Coach Ruairi talks about the new 5k world record at Monaco Diamond League, FKT (Fastest Known Time) phenomenon ...

Dr. Tom Lawton Ran 22 Miles in a Mask To Prove A Point - 08/26/2020

26 Aug 2020

Contributed by Lukas

Dr. Tom Lawton Ran 22 Miles in a Mask To Prove A Point Does wearing a mask really impair your oxygen levels as some people claim? Recent internet sens...

How To Make The Most Of Your Cool Down - 2020/08/25

25 Aug 2020

Contributed by Lukas

Why you need to do cool down exercises after a workout? How to properly cool down after running or racing? Coach Hayley explains in today's episode.

How to Avoid Injury and Increase Your Speed as a Masters Runner 2020/08/24

24 Aug 2020

Contributed by Lukas

How to stay speedy and healthy when running in your 50s, 60s, and 70s? Can older runners do speed work without ending up injured? Coach Claire shares ...

Team RC Update 8/21/2020: Team Update - Run To The Top Shakeup

21 Aug 2020

Contributed by Lukas

In this week's episode, Coach Michael talks about the feedback we received on our daily podcasts and asks your suggestions about our plan of making a ...

Up-Tempo Talks - Why Do Runners Do That? (Train in race flats, 10 day training, Squat & Deadlifts) 2020/08/20

20 Aug 2020

Contributed by Lukas

Why do a lot of runners wear racing flats during workouts? Why some runners follow a 7 day training cycle vs a 10 day training cycle? Why do runners i...

Are You Tough Enough to Race the World's Harshest Deserts? Samantha Fanshawe - 08/19/2020

19 Aug 2020

Contributed by Lukas

Are You Tough Enough to Race the World's Harshest Deserts? Samantha Fanshawe   Imagine running 250km (about 155) miles in 6 stages across the most in...

Do I Need to Take an Electrolyte Replacement - 2020/08/18

18 Aug 2020

Contributed by Lukas

In today's episode, Coach Hayley talks about electrolyte drinks and guidelines for electrolyte replacement. Listen now to find out when do you need el...

How Running 80% Easy Could Make You 23% Faster 2020/08/17

17 Aug 2020

Contributed by Lukas

Should you accumulate a lot of mileage at an easy pace in training? Or should you try to reach race-specific speeds frequently? Is it necessary to do ...

Team RC Update 8/14/2020: Team Update - Our CEO Eats Crow

14 Aug 2020

Contributed by Lukas

In today's episode, Coach Michael talks about his experience as a high school runner and college athlete, and why is it worth to consider college spor...

Up-Tempo Talks - Running Headlines - A London Showdown & the U.S. HIgh School Trail Championship 2020/08/13

13 Aug 2020

Contributed by Lukas

Coach Dylan and Coach Ruairi welcome you back to another episode on running headlines where we cover the latest events and actions that happened in th...

Battling Depression with Running Shoes and a Dog: Nita Sweeney - 08/12/2020

12 Aug 2020

Contributed by Lukas

Battling Depression with Running Shoes and a Dog: Nita Sweeney A major depressive episode turned Nita Sweeney from the law to writing. She is now an a...

Tweaks to Optimise Training and Health as an Older Runner - 2020/08/11

11 Aug 2020

Contributed by Lukas

In today's podcast, Coach Hayley talks about some training tweaks that master runners can make to optimize their running performance and their health ...

Introduction to Running Biomechanics 2020/08/10

10 Aug 2020

Contributed by Lukas

What is running biomechanics? How improving your mechanics can help improve your running performance and reduce susceptibility to injury? Find out in ...

Team RC Update 8/7/2020: Team Update - What The Running Community Thinks About Races In 2020

07 Aug 2020

Contributed by Lukas

What the running community thinks about participating in 2020 races such as London Marathon? In today's episode, Coach Michael talks about the email r...

Up-Tempo Talks - Race Day Precautions (& Updates) Amdist Covid-19 2020/08/06

06 Aug 2020

Contributed by Lukas

In this episode, Coach Dylan interviews Coach Ruairi about his latest race experience and then both talk about their race plans during this pandemic. ...

'Rona Racing: Why Matthew Hammersmith Is Still Holding Races

05 Aug 2020

Contributed by Lukas

'Rona Racing: Why Matthew Hammersmith Is Still Holding Races   This episode is sure to spark controversy. Despite the coronavirus, some small races a...

My Top Five Tips for Preventing Injury - 2020/08/04

04 Aug 2020

Contributed by Lukas

In today's podcast, Coach Hayley gives her top five tips to prevent injury that she mastered over 20 years of running. Tune in now to find out what mi...

The Benefits of Balance Training for Runners 2020/08/03

03 Aug 2020

Contributed by Lukas

What is balance training? What is the science behind it? Is it worth doing balance and proprioception exercises as a runner? How improving your balanc...

Team RC Update 7/31/2020: RC Athlete Spotlight - Sabina Havkins

31 Jul 2020

Contributed by Lukas

In this week's episode, Coach Michael talks about the new venture of our RC founder Jeff and how this company helps runners during this pandemic time....

Up-Tempo Talks - Running Headlines (Garmin Outage, Race Results & Tommy Riv's Battle) 2020/07/30

30 Jul 2020

Contributed by Lukas

Coach Dylan and Coach Ruairi do a recap on some running related news that has happened during the last one to two weeks in today's podcast. Listen now...

At 79, Dr Betty Holston Smith is Fitter Than You Are - 07/29/2020

29 Jul 2020

Contributed by Lukas

At 79, Dr. Betty Holston Smith is Fitter Than You Are AT 79, Dr. Betty Holston Smith has the fitness level of your average 30-year old and looks at le...

How To Train For Your Best Half-Marathon - 2020/07/28

28 Jul 2020

Contributed by Lukas

In today's episode, Coach Hayley shares tips on how to train for the half marathon and how you can improve your running performance for that distance....

Runner's Knee – How To Diagnose, Treat and Prevent 2020/07/27

27 Jul 2020

Contributed by Lukas

What causes runner's knee? How common it is among athletes? What are its symptoms? How to treat and prevent runner's knee? Coach Claire explains in th...

Team RC Update 7/23/2020: RC Athlete Spotlight - Sabina Havkins

24 Jul 2020

Contributed by Lukas

In this week, Coach Michael talks about one of our athletes - Sabina Havkins. Find out why she is such an inspiration among our running community and ...

Up-Tempo Talks - Don't Forget How Far You've Come 2020/07/23

23 Jul 2020

Contributed by Lukas

Having trouble finding motivation to workout? Worried about your fitness? Not able to set running goals ? What can you do now to remain focused on you...

Michael Hammond and Jeff Gaudette: How New Virtual Tools Will Transform Your Running and Racing 07/22/2020

22 Jul 2020

Contributed by Lukas

Michael Hammond and Jeff Gaudette: How New Virtual Tools Will Transform Your Running and Racing   Some big changes have been happening this year at R...

Are Your Calves Strong Enough - 2020/07/21

21 Jul 2020

Contributed by Lukas

Why we need strong calves? How strong your calves are? How to strengthen your calf muscles? Coach Hayley explains in this week's ExtraKick episode. Li...

Is Your Concept of Base Training Wrong 2020/07/20

20 Jul 2020

Contributed by Lukas

What are the common misconceptions about base training and how they came about? How to take a more modern approach when you structure your base traini...

Team RC Update 7/17/2020 - NO Races in 2020!

17 Jul 2020

Contributed by Lukas

In this week's Team RC Update, Coach Michael talks about the current situation related to the major marathon events and what we can do to move forward...

Up-Tempo Talks - Why do Runners Do That? (Race Infrequently, Hit the Track, Hate Heel Striking) 2020/07/16

16 Jul 2020

Contributed by Lukas

In this second part of "Why do Runners Do That" series, Coach Ruairi and Coach Dylan answer three more questions that are commonly asked related to ru...

Wendy Wood: Habits to Automatically Improve Your Running - 07/15/2020

15 Jul 2020

Contributed by Lukas

Wendy Wood - Habits to Automatically Improve Your Running   Is running a habit for you? If yes, do you believe your running is a conscious choice? If...

How to Deal with Pre-Race Nerves - 2020/07/14

14 Jul 2020

Contributed by Lukas

Everyone has pre-race anxiety. But are you worried about the negative impact of pre-race jitters on your performance? What are the ways to calm your n...

Hip Strength and Running Injuries 2020/07/13

13 Jul 2020

Contributed by Lukas

In this week's Audio Blog, Coach Claire talks about the relationship between hip strength and running injuries. What's the latest research say? Are co...

Team RC Update 7/10/2020 - RC Athlete Spotlight - Bjorg Klem

10 Jul 2020

Contributed by Lukas

In this episode, Coach Michael talks about one on our fascinating athletes - Bjorg Klem.  Find out how she handles the pandemic in terms of training/...

Up-Tempo Talks - This Week's Running Headlines 2020/07/09

09 Jul 2020

Contributed by Lukas

In this week's episode, we have a fun new segment where Coaches Dylan and Ruairi walk through some of the interesting running events happened in the l...

Brian Reynolds: Powerhouse on Prosthetics - 07/08/2020

08 Jul 2020

Contributed by Lukas

Brian Reynolds -  World Record Powerhouse on Prosthetics   Brian Reynolds is a world record holder in several running distances despite not running ...

Dealing with Unhealthy Snacking During the Pandemic - 2020/07/07

07 Jul 2020

Contributed by Lukas

How to avoid emotional eating and curb unhealthy snacking during the pandemic? Coach Hayley shares some great tips to manage stress eating in today's ...

Should I Eat Before I Run 2020/07/06

06 Jul 2020

Contributed by Lukas

Should you eat or fast before you run? What and when to eat to set yourself up for a great workout? What are the pros and cons of eating or skipping f...

Team RC Update 7/3/2020 - RC Athlete Spotlight - Bjorg Klem

03 Jul 2020

Contributed by Lukas

In this week's Team RC Update, Coach Michael talks about our RC athlete, Bjorg Klem - How she has such a positive influence in our community and what ...