Run to the Top Podcast | The Ultimate Guide to Running
Episodes
Up-Tempo Talks - Why Do Runners Do That? 2020/07/02
02 Jul 2020
Contributed by Lukas
In this week's episode, Coach Ruairi and Coach Dylan talk about 3 things that some runners do often. What's the hype around them? Why are runners doin...
Salt, Sweat, and Hydration: Dr. Patrick Burns - 07/01/2020
01 Jul 2020
Contributed by Lukas
Salt, Sweat, and Hydration: Dr. Patrick Burns Should you be taking sodium and other electrolytes while racing? What are electrolytes anyway, and wha...
Can Improving Gut Health Make You A Faster Runner - 2020/06/30
30 Jun 2020
Contributed by Lukas
Can improving your gut health improve your running and make you a faster runner? What can you do to increase your gut microbiome diversity? Find out i...
Increasing Mileage Safely 2020/06/29
29 Jun 2020
Contributed by Lukas
How to safely increase your mileage to the next level? How to know what mileage your body can handle? Coach Claire discusses 8 challenges that can hel...
Team RC Update 6/26/2020 - NYCM Cancelled; What To Do
26 Jun 2020
Contributed by Lukas
With New York City Marathon also getting cancelled, what can you do now to stay focused on your running and fitness goals? Coach Michael discusses a f...
Up-Tempo Talks - Book Recommendations From Coach Dylan and Coach Ruairi 2020-06-25
25 Jun 2020
Contributed by Lukas
In today's podcast, Coach Ruairi and Coach Dylan go through 3 books each that can inspire and motivate runners and talk about how the various principl...
Adina Crawford: Yoga Can Make You a Better Runner - 06/24/2020
24 Jun 2020
Contributed by Lukas
Adina Crawford - Yoga Can Make You a Better Runner Running dramatically changed Adina's life, transforming her from a non-athlete to a source of fi...
Top Tips for Racing in the Heat - 2020/06/23
23 Jun 2020
Contributed by Lukas
In today's podcast, Coach Hayley shares top tips for running safely in hot weather and making the heat work for you. Tune in now!
What Are Tempos 2020/06/22
22 Jun 2020
Contributed by Lukas
What are tempo and threshold runs? What are the three different zones of threshold runs? How to know whether you are running your tempo at the right p...
Team RC Update 6/19/2020 - Biggest Running Lesson From 2020
19 Jun 2020
Contributed by Lukas
Coach Michael talks about the biggest lessons that 2020 has taught us so far from the running perspective. Listen now!
Up-Tempo Talks - Surges 2020-06-18
18 Jun 2020
Contributed by Lukas
What are surges in running? How to do it? What are the ways to incorporate surges into your training? Coach Ruairi and Coach Dylan explain in today's ...
Toby Tanser: Running to Make a Difference - 06/17/2020
17 Jun 2020
Contributed by Lukas
Toby Tanser - Running to Make a Difference How did a nordic athlete wind up living and training in Africa and becoming a huge philanthropist? Toby ...
How to Safely Increase Mileage - 2020/06/16
16 Jun 2020
Contributed by Lukas
How to increase your mileage safely? Does increasing the total miles at the rate of 10% every week work for everybody? How quickly can you increase yo...
Electrolytes For Runners: The Definitive Guide 2020/06/15
15 Jun 2020
Contributed by Lukas
What are electrolytes? Why is electrolyte balance important for runners? How electrolytes and hydration go hand in hand? Coach Claire explains in this...
Team RC Update 6/12/2020 - Biggest Running Lesson From 2020
12 Jun 2020
Contributed by Lukas
In this week's Team RC Update, Coach Michael talks about the biggest running lessons learned from 2020. Tune in now!
Up-Tempo Talks - Pros & Cons of the New Version(s) of Strava 2020-06-11
11 Jun 2020
Contributed by Lukas
In this week's Uptempo Talks, Coach Dylan and Coach Ruairi talk about the pros and cons of the Strava application. As its best features are now moved ...
Miriam Salloum, Build Better Tendons - 06-10/2020
10 Jun 2020
Contributed by Lukas
Miriam Salloum, MPT, COMT, OCS - Build Better Tendons Have you ever had an issue with your achilles, hamstring, patella, or IT band? As a runner, y...
How Stress and Anxiety Affect Physical Performance- 2020/06/09
09 Jun 2020
Contributed by Lukas
During this trying times, many of us are experiencing significant stress. So how do stress and anxiety affect your training? What can you do about thi...
The Reason to Stop Icing 2020/06/08
08 Jun 2020
Contributed by Lukas
Why you need to stop icing your running injuries? Is icing effective in every situation? Can you use ice for an acute injury? Find out in today's podc...
Team RC Update 06/05/2020 - Boston Marathon Cancelled
05 Jun 2020
Contributed by Lukas
With Boston Marathon being cancelled, what areas should you focus on now and why you need to find other ways to motivate yourself within running? Coac...
Up-Tempo Talks - Running Through Adversity 2020-06-04
04 Jun 2020
Contributed by Lukas
How do you run when you're dealing with adversity, whether it is internal or external? When and how to adjust your training? When you should run and w...
Tyler Andrews: World Records Will Be Broken - 06-03/2020
03 Jun 2020
Contributed by Lukas
Tyler Andrews - World Records Will Be Broken Yes, Tyler Andrews is the World Record Holder for the Treadmill Half Marathon. He is also a US Nationa...
Why Racing and Training Alone Feel Harder - 2020/06/02
02 Jun 2020
Contributed by Lukas
Why running alone feel so much harder? Why the effort level is low when racing alone? What can you do about this? Coach Hayley explains in this podcas...
How to Train for an Ultra
01 Jun 2020
Contributed by Lukas
How to train for an ultra marathon? What can you do to bring the pace down? How to build mental toughness for ultras? Coach Claire explains in this we...
Team RC Update 5/29/2020 - Boston Marathon Cancelled
29 May 2020
Contributed by Lukas
In this week's update, Coach Michael talks about the Boston marathon cancellation (the big news this week), what runners can do now to stay focused on...
Up-Tempo Talks - Top 3 Hardest Races
28 May 2020
Contributed by Lukas
In this week's episode, Coaches Dylan and Ruairi do a countdown on the top three hardest races to master when it comes to racing and their favorite di...
Jay Ell Alexander: Empowering a Generation of Black Women - 05/27/2020
27 May 2020
Contributed by Lukas
Jay Ell Alexander - Empowering A Generation of Black Women After hitting her heaviest weight after graduate school, Jay Ell started running. That w...
Does Hard Training Suppress the Immune System
26 May 2020
Contributed by Lukas
Does hard running suppress the immune system? What causes decrease in lymphocytes in the blood after hard workout? What to do to boost your immunity? ...
The Ultimate Guide to Shin Splints
25 May 2020
Contributed by Lukas
What causes shin splints while running? How to prevent it from getting worse without stopping running? What are the treatment options available for sh...
Team RC Update 5/22/2020 - RC Athlete Spotlight - Vivek Chaudhri
22 May 2020
Contributed by Lukas
In this episode, Coach Michael shares insights about training hard at this time and then talks about an athlete of the week who also shared some great...
Up-Tempo Talks - Q & A with Coach Ruairi Moynihan
21 May 2020
Contributed by Lukas
This week it's Coach Ruairi turn! Coach Dylan interviews Ruairi about his childhood running experiences, college life, current goals, planned breaks, ...
Dr. Meghan Bishop: The Biology of Performance - 05/20/2020
20 May 2020
Contributed by Lukas
Dr. Meghan Bishop - The Biology of Performance What is it like running in NYC right now during the pandemic? Why is there a performance gap between...
What Are Lactate Clearance Workouts
19 May 2020
Contributed by Lukas
What is Lactate Clearance? What are the benefits of including these workouts into your training? Find out in today's podcast from Coach Hayley.
Six Essential Strategies of Hot Weather Running
18 May 2020
Contributed by Lukas
Why is running harder when it's hot outside? How long does it take to adapt to the heat? Coach Claire explains and also shares six strategies for runn...
Team RC Update 5/15/2020 - PR's In Virtual Races?!
15 May 2020
Contributed by Lukas
In this week's Team RC Update episode, Coach Michael shares some of the awesome race results that are super inspiring at this time and provides more d...
Up-Tempo Talks - Q & A with Coach Dylan Belles
14 May 2020
Contributed by Lukas
In this week's podcast, Coach Ruairi interviews Coach Dylan about his background, career, coaching style, first experience of running a marathon, goal...
Nick Thompson: WIRED Editor in Chief - 05/13/2020
13 May 2020
Contributed by Lukas
Nicholas Thompson: Faster in Your Forties Nick is the editor-in-chief of WIRED magazine and former editor of newyorker.com. He's a contributor to C...
Should Women Do Fasted Runs
12 May 2020
Contributed by Lukas
Do female runners need fasted runs? Is it safe and effective for women? Coach Hayley explains in this week's ExtraKick podcast episode. Tune in now!
Is Stretching Before Running Bad?
11 May 2020
Contributed by Lukas
Is stretching before a run good or bad? Why should runners care about increasing flexibility? How to improve your flexibility? Coach Claire clarifies ...
Team RC Update 5/08/2020 - Update On Races + What Should You Focus On?
08 May 2020
Contributed by Lukas
With all the cancellations and delays of future race events, what areas you should focus on now to reach your running and fitness goals? When could ra...
Up-Tempo Talks - Rest Intervals
07 May 2020
Contributed by Lukas
In this week's Up-Tempo talks episode, Coaches Dylan and Ruairi talk about recovery. How long should you rest between your intervals? What type of rec...
Mario Fraioli: Re-Evaluate Your Relationship With Running 05/05/2020
06 May 2020
Contributed by Lukas
Mario Fraioli: Re-Examine Your Relationship With Running Mario Fraioli is a running coach, writer, and podcaster who has helped athletes accomplish...
How to Feel Different Paces
05 May 2020
Contributed by Lukas
How to feel your pace for different types of workouts? What is the best way to ensure you're getting the right physiological benefits from your workou...
Heel Striking, Overstriding, and Cadence
04 May 2020
Contributed by Lukas
What is a heel strike? Is it bad to heel strike when running? What part of the foot should touch the ground first? How to find your ideal running cade...
Team RC Update 5/01/2020 - Update On Races + What Should You Focus On?
01 May 2020
Contributed by Lukas
When can we possibly expect the races to resume? What areas you can focus on right now to enhance your fitness level? Coach Michael explains in this w...
Up-Tempo Talks - 10 Things Coach Ruairi Can't Live Without
30 Apr 2020
Contributed by Lukas
In this week's episode, Coach Ruairi talks about 10 items that he can't live without as a runner. Listen now!
Kelly Jones, RD Optimal Nutrition for Performance and Longevity 04/29/2020
29 Apr 2020
Contributed by Lukas
Kelly Jones: Optimal Nutrition for Performance and Longevity Is there a perfect diet for runners? What about macros? What are the common mistakes m...
How To Tailor Your Training To Your Menstrual Cycle
28 Apr 2020
Contributed by Lukas
How to tailor or optimize your training around your menstrual cycle? What female athletes can do to get the best out of their training at any time of ...
How Fast Should Your Easy Runs Be
27 Apr 2020
Contributed by Lukas
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 p...
Team RC Update 4/24/2020 - Virtual Race Results
24 Apr 2020
Contributed by Lukas
In this week's Team RC Update, Coach Michael shares details about some of the wonderful performances achieved by the athletes at last week's RC virtua...
Up-Tempo Talks - 10 Things Coach Dylan Belles Can't Live Without
23 Apr 2020
Contributed by Lukas
In this week's episode, Coach Dylan talks about 10 things he can't live without and how they help with his running. Tune in now!
Andrew Colley: Build Your Best Base Now 04/22/2020
22 Apr 2020
Contributed by Lukas
Andrew Colley: Build Your Best Base Now If you watched the 2020 U.S.A. Olympic Marathon trials in Atlanta on February 29th, you may have noticed on...
How To Make A Solo Time Trial Work For You
21 Apr 2020
Contributed by Lukas
How to find motivation when you have to run solo during this challenging times? How to choose a safe route and the distance for your solo time trail? ...
How To Breathe
20 Apr 2020
Contributed by Lukas
How to breathe easier while running? Should you breathe through your nose or mouth when running? Why chest breathing is bad for you? How to strengthen...
Team RC Update 4/17/2020 - How To Improve Your Running At Home
17 Apr 2020
Contributed by Lukas
In this podcast, Coach Michael gives details about what kind of strength training sessions are covered each day of the week that goes live on our Yout...
Up-Tempo Talks - Five Fartlek Workouts You Need to Try!
16 Apr 2020
Contributed by Lukas
What is a fartlek workout? Why and how to do it? What are some practical ways to apply fartlek into your training? Find out in today's podcast from Co...
Andrea Barber: It's Okay to be Average
15 Apr 2020
Contributed by Lukas
You probably know her best as the zany next-door neighbor on Netflix's hit show Fuller House and if you don't know her, your kids probably do. We're e...
How To Maintain a Healthy Immune System For Runners
14 Apr 2020
Contributed by Lukas
How to train and what to eat to maintain a healthy immune system? Why the quality and quantity of your diet is very important now? What nutrients can ...
Black Toenails
13 Apr 2020
Contributed by Lukas
What causes black toenails, cramps and pain on the top your foot? How to treat and prevent them? Coach Claire explains in this week's audio blog episo...
Team RC Update - Live At-Home Strength Training Sessions
10 Apr 2020
Contributed by Lukas
In this week's episode, Coach Michael gives details about the weekday live at-home fitness challenge video sessions on our YouTube channel. Tune in ...
Up-Tempo Talks - Foundational Training
09 Apr 2020
Contributed by Lukas
How to build a strong foundation for running? What things you need to focus on during your base training period? Coaches Dylan and Ruairi discuss in t...
Pain Free Running: Dr. Boleslav Kosharskyy 04/08/2020
08 Apr 2020
Contributed by Lukas
Pain is a universal occurrence and is considered one of the most important factors impacting runners. How can we avoid pain in the first place? And if...
Benefits of a Period of Time Without Racing
07 Apr 2020
Contributed by Lukas
What are the positives of having a period of time without racing? Why now is the right time for you to focus on the often neglected elements of your t...
Three Reasons to Ditch HR Training
06 Apr 2020
Contributed by Lukas
How training using your heart rate monitor can hold you back from reaching your potential? In this episode, Coach Claire shares 3 reasons to ditch HR ...
Team RC Update 4/3/2020 - Live Strength Training Overview
03 Apr 2020
Contributed by Lukas
In this week's update, Coach Michael gives details about what kind of strength training videos are added each day on our YouTube channel and also prov...
Up-Tempo Talks - We Compare the New Nike Alpha Fly Shoe to Previous Models
02 Apr 2020
Contributed by Lukas
In this week's up-tempo talks, Coaches Ruairi and Dylan talk about the specs of the new Nike Alpha Fly shoe and how it differs from the previous model...
Running Everest: Holly Zimmermann 04/01/2020
01 Apr 2020
Contributed by Lukas
Holly Zimmermann - Running Everest In 2018, Holly Zimmermann was the first international female to finish the Mount Everest Marathon. That's right; a ...
GPS Watch Race Predictors
31 Mar 2020
Contributed by Lukas
How accurate are the VO2 Max calculations on your GPS watch? What is the problem with the Garmin's race predictions? Coach Laura explains in today's E...
Seven Mental Strategies
30 Mar 2020
Contributed by Lukas
How to prepare for the mental and emotional rigors of race day during workouts and in your mind? Does visualization really work? If so, how can you im...
Team RC Update 3/27/2020 - Live At-Home Strength Sessions!
27 Mar 2020
Contributed by Lukas
In this week's Team RC update, Coach Michael talks about our new weekday live at-home strength training sessions on Youtube and also give details on h...
Up-Tempo Talks - Strategies for Returning from Injury
26 Mar 2020
Contributed by Lukas
Are you coming back from injury and want to get back to running? Where to start from there? How to return to action stronger? Coaches Dylan and Ruairi...
Fitter as You Age with Carolee Walker
25 Mar 2020
Contributed by Lukas
Carolee Belkin Walker is currently Chief of Staff in the office of the Special Presidential Envoy for Hostage Affairs at the U.S. Department of State....
How to Make the Most Out of Training Alone
24 Mar 2020
Contributed by Lukas
In this challenging times, what areas you can focus now to make the most out of training? Coach Hayley explains in this podcast and also talks about t...
Losing Running Fitness
23 Mar 2020
Contributed by Lukas
How much you'll slowdown when not able to run? What is the effect of detraining on your VO2 Max and fitness level? How quickly do you lose your runnin...
Team RC Update 3/20/2020 - Virtual Racing
20 Mar 2020
Contributed by Lukas
In this episode, Coach Michael shares details about a virtual race that Team RunnersConnect is organizing next month. Listen now to know how you can t...
How to Love Running When You're Not Racing
19 Mar 2020
Contributed by Lukas
With many of us don't have races to do, what steps you can take to stay focused on your running and fitness goals? Why you need to reevaluate your pur...
World Record Dad Calum Neff
18 Mar 2020
Contributed by Lukas
Calum Neff- World Record Holder in Stroller Marathon and 10k This week we talk with Calum Neff, who holds the Guinness world record in the marathon...
Foot Strength
17 Mar 2020
Contributed by Lukas
How to strengthen your foot? What exercises can help stretch your foot and calf muscles? Coach Laura explains in today's podcast.
What To Do If Your Race Is Cancelled
16 Mar 2020
Contributed by Lukas
So your race is likely to get cancelled or postponed. Now what to do? In this week's audio blog, Coach Claire reads an article about how to potentiall...
Team RC Update 3/13/2020
13 Mar 2020
Contributed by Lukas
As many big-city races are getting cancelled due to Coronavirus, what can you do to remain positive and stay focused on other aspects of your running ...
Coach Dylan's Olympic Trials Recap
12 Mar 2020
Contributed by Lukas
In this podcast about Olympic Trails recap, Coach Dylan talks about various interesting things that happened before, during and after the race. Listen...
Are Your Glutes Asleep? Fix Your Form with PT Abby Douek
11 Mar 2020
Contributed by Lukas
Sleepy glutes… yes, this is an actual thing for many runners. And it's just one of an assortment of issues runners can suffer from. Whether it's inj...
Are You Doing Enough For Your Bone Density
10 Mar 2020
Contributed by Lukas
Can exercise alone prevent age-related bone loss? Do all kinds of running activities help build your bone mass? What can you do as a runner to protect...
How Much Will Wind Slow You Down
09 Mar 2020
Contributed by Lukas
How much will running in windy conditions is going to affect your race? Does running in the wind cool you quicker? In this RC audio blog, Coach Claire...
Team RC Update 3/6/2020
06 Mar 2020
Contributed by Lukas
In this week's edition of the RC update, Coach Michael shares details about the "Athlete of the Week", an achievement made by one of our coaches and h...
Q & A with Coach Dylan On His Journey To The Olympic Trials
05 Mar 2020
Contributed by Lukas
In today's podcast, Coach Ruairi interviews Coach Dylan about his journey to the Olympic marathon trails. Find out how he qualified for the race, the ...
Pros and Cons of Pace Groups with OTQ Pacer Rick Powell
04 Mar 2020
Contributed by Lukas
At RunnersConnect, we get a lot of questions about using pace groups in races. While we teach about how you should run your own race, there is somet...
3 Things To Add To Your Training
03 Mar 2020
Contributed by Lukas
In today's podcast, Coach Laura discusses 3 simple things that you can add to your training to get the most out of yourself. Tune in now!
How To Suceed At Running as a Master
02 Mar 2020
Contributed by Lukas
Are you a master runner? Is strength training necessary for you? How about speed work? Coach Claire clarifies and shares a few other tips to make runn...
Team RC Update
28 Feb 2020
Contributed by Lukas
In this podcast, Coach Michael talks about some of the interesting things happening within the RC circle that runners like you can take advantage of, ...
How To Build Races Into Your Training
27 Feb 2020
Contributed by Lukas
In today's podcast, Coach Hayley shares her three favorite ways to incorporate races as part of your training. Tune in now!
The Rebuilding of Neely Spence Gracey
26 Feb 2020
Contributed by Lukas
Neely Spence Gracey has running in her blood--her Olympian dad, Steve Spence, was running the Boston Marathon the day she was born and her mom ran tha...
What To Do When Your Goal Race Is Cancelled
25 Feb 2020
Contributed by Lukas
After weeks and months of training and preparation for your goal race, the last thing you want is the race getting cancelled. How to cope and modify...
Special Edition: Learn What's New with the Run to the Top!
24 Feb 2020
Contributed by Lukas
We're changing things up at the Run to the Top! Listen to hear what is new.
What a Powerlifter Can Teach Us About Strength: Sam MacIntosh 2/19/2020
19 Feb 2020
Contributed by Lukas
Going to the gym to strength train is often the last thing most of us who are not elite-level runners want to add into our busy lives. So this is ofte...
From War Zones to Ultra Podiums: How Running Makes Joshua Stevens Thrive - RTTT 2020-02-12
12 Feb 2020
Contributed by Lukas
From War Zones to Ultra Podiums: How Running Makes Joshua Stevens Thrive In this episode, Coach Claire digs in to find out how Joshua went from that s...
Introducing Our New Host: Claire Bartholic - RTTT 2020-02-05
05 Feb 2020
Contributed by Lukas
Running podcast to motivate & help runners of every level run their best. Coach Claire Bartholic interviews running influencers, scientists, psycholog...
Best Running Shoes In 2020 What's Hot And What's Not: Part 2 with Julie Cattell from Milestone Running in San Diego
29 Jan 2020
Contributed by Lukas
The ongoing search for the best shoe for each of us is a challenge and an opportunity to improve our running. As we mentioned last week, better times,...
Top 2020 Running Shoes from Bryan Smith with The Running Room
22 Jan 2020
Contributed by Lukas
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 ...
2020 Olympic Marathon Trials in Atlanta with Rich Kenah
15 Jan 2020
Contributed by Lukas
Olympic Marathon Trials There are few things more exciting than watching those who are the best of the best perform. Whether it's sports, music, theat...