Run to the Top Podcast | The Ultimate Guide to Running

If you just finished a goal race you might be thinking what the heck do I do now? Well, let’s talk about the plan between the plan.

In a previous episode we aired two weeks ago, coach Michael gave us 5 great ways you can maximize your training between races. Now that you know “WHY” your training in this period is so important, we’re going to build on those lessons with “HOW” to train so you can maximize all of the benefits we discussed. This is the plan between the plan.

Finishing your race doesn’t have to mean ditching training until the next race approaches. The period between your training blocks is the perfect time to give your mind and body a rest while building an aerobic base to set yourself up for success before the next hard stretch of training.

In today’s show, we’ll guide you in crafting the perfect plan between the plan with topics including:

• How long should you wait after a goal race to start training again?
• What volume and frequency of runs is right for you between training blocks?
• How to identify your weaknesses and then adjust your training to become a better runner
• How group training or a bootcamp can help to set you up for success
• And lots of other advice for getting yourself prepared to crush your next big race

RC bootcamp details: runnersconnect.net/focus/

Drill for building speed: youtu.be/KDs2mo_y7Bg

How to recover from a marathon: runnersconnect.net/how-to-recover-after-a-marathon/

Advice for dealing with running injuries: runnersconnect.net/running-injuries/

General running nutrition advice: runnersconnect.net/nutrition-for-runners/

RC bootcamp details: runnersconnect.net/focus/

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This week’s show brought to you by:

Oladance

Seeking superior sound quality and comfort while staying aware during your outdoor runs? Look no further than Oladance OWS headphones!

During the Black Friday & Cyber Monday Sales from November 17th to 30th, Oladance is offering an incredible up to 25% off on its OWS Series headphones!

The OWS Pro, the cutting-edge 2023 model, brings both style and adaptability, perfect for both outdoor workouts and your daily office grind. The OWS2 offers the best bang for your buck with its extended battery life. Need something budget-friendly? The OWS1 is your go-to choice.

If you’ve been thinking about a new pair of headphones or have wanted to try some that allow you to listen while still being aware of your surroundings, now is the time.

Head to oladance.com/RTTT to take advantage of up to 25% off during the black Friday sale.

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.

One of the more controversial topics in running (other than the debate over footwear choices) is the importance of flexibility.

Coaches, experts, and runners disagree over the role flexibility plays in preventing injury or boosting performance and how to improve it.

However, part of this disagreement lies in a misunderstanding of what defines flexibility and stretching.

So, on today’s show we’re going to interview a pioneer in the world of flexibility, Phil Wharton.

Phil is going to explain more in-depth...

• The concept of active flexibility
• How it’s different from traditional stretching
• And how and when to best implement it in your training to stay injury-free.

Take out your notebooks and pencils for this one, it’s a masterclass in pre and post run injury prevention.

Wharton Health - whartonhealth.com/whartonhealthlibrary

Active Stretching for Runners - runnersconnect.net/ais-downloads/

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This week’s show brought to you by:

BiOptmizers

As you know, one of the main sponsors of this podcast is BiOptimizers. We love their commitment to research, the highest quality ingredients, and effective dosages across all of their supplements. That’s why I am excited that this year they are extending their Black Friday sale throughout the whole month of November. If you’re already a fan, now is the time to stock up and, if you haven’t tried them yet, here’s your chance to lock in a huge discount. Plus, they back up their products with a rock-solid 365-day money-back guarantee, no questions asked. Trust me when I say this – you won't find a better Black Friday deal anywhere else, not even on the mighty Amazon. We all have those never-ending Black Friday wishlists, but this year, I challenge you to put your health at the top of that list. You can find all the details at bioptimizers.com/runtothetop and enter code RUN10 at checkout. Don't miss out on this MEGA deal throughout the month of November.

LMNT

Did you know that you’re likely to sweat as much, if not more, in the winter than in the summer?

That’s because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it’s harder to notice.

Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do.

The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way.

LMNT is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste.

That’s why we recommend all runners check out LMNT this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.

To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect.

Nailing your workouts is key to a successful training block but it can be hard to know which workouts are most effective for your specific running goals. If you want to know when and why to run different types of workouts leading up to your next goal race you’ll want to keep listening!

On today’s show, our team takes a deep dive on the benefits of some common workouts including specific examples of how they can fit in your training plan. This way, you’ll know exactly what training you need to take your running to the next level.

During this conversation, we’ll cover workout topics including:

• The most important workout types for runners with specific examples
• What unique training benefits you can expect from each workout
• When to schedule different types of runs into your training
• And everything else you need to get the most out of your workouts

We work hard to progress as runners so let's get into it with advice for getting the most out of those tough workouts.

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This week’s show brought to you by:

UCAN

If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN.

Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels.

By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run.

All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance.

Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Dri Seats

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

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 Marathon
• Women’s course records at both the London Marathon and Boston Marathon
• Alex Yee runs the fastest marathon by a pro triathlete
• Tokyo Marathon running out of water cups
• What happened at the first Grand Slam Track Meets
• Faith Kipyegon to attempt breaking the 4-minute barrier in the mile
• And more...

We love the Spring racing season and if you missed some of the big races, this is your chance to hear the highlights all together in one podcast.

Grand Slam Track Schedule: https://www.grandslamtrack.com/events

Breaking 4 Project: https://about.nike.com/en/newsroom/releases/breaking4-faith-kipyegon-vs-the-four-minute-mile

McKirdy Micro Races: https://mckirdytrained.com/mckirdy-micro-races/

Connect, Comment, Community

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This week’s show brought to you by:

MAS Iron

Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races.

Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance.

The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize.

In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed.

But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance.

By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market.

In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%.

Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

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 goals, it can be a lot easier to stick to the plan if you enjoy the process. Today’s show is all about giving you new workout ideas that you’ll actually want to do. Coach Ruairi has more than a few ideas and he’s sharing his favorite workouts to help give you some inspiration.

Each of these workouts is RC coach approved to help get you fitter without compromising on fun. Ruairi knows a thing or two about keeping running interesting. He often jumps between the road and trails and has been known to drop several viral tracks about running. Don’t let his rapping skills fool you though because he’s also an excellent coach and runner with a 2:21 marathon PB.

You need a variety of workout types to achieve your best performance from tempo runs to long runs. This show is meant to cover them all and Ruairi will share which workouts he loves when preparing for different race distances. For each of these workouts we’ll get into:

• How Ruairi likes to structure the workout
• What makes the run one of Ruairi’s favorites
• Where each workout can fit into a training cycle to boost your performance
• How to modify each workout for different goals or fitness levels

Take out your notepad and listen carefully because Ruairi has some great ideas to keep your running fun.

Essential Fartlek Workouts video: youtube.com/watch?v=PdGS8qwS-Gs&t=520s

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This week’s show brought to you by:

Mushroom Breakthrough

One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you’re trying to get your work day going. I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work. That’s why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough It’s a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more. It’s the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine.

You’ll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated. For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout. And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.

That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.