Run To The Top Podcast | The Ultimate Guide To Running

The lure of downhill racing is pretty seductive. Courses promising fast times and scenic views are becoming more and more popular, especially for runners looking for the extra edge to finish in a personal record or to score a Boston qualifying time. But downhill running is actually much harder on your body than flat or even uphill running and surprisingly, some runners end up being slower on courses with a lot of decline. On today’s Run to the Top Podcast, Coach Claire talks all about downhill running and racing.   You’ll learn: how downhill running uniquely affects your body how to run downhill properly to minimize the negative effects, and how to train better for a course with lots of decline If you’ve got a downhill race on your schedule in 2022, this is a must-listen! CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXP

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 moon, one of the secrets to powering through these times is accountability. So, how do you set yourself to be accountable? What happens when you need external accountability? To answer these questions, we’ve brought on Sabrina Little, an expert coach and accomplished professional trail and ultra runner for HOKA ONE ONE. She has qualified for 5 US teams and has won 5 US titles from the 50-mile trail to the 24-hour road ultra. She previously held American records in the 24-hour and 200K distances.  This is a fascinating discussion that just might change the way you look at who is accountable to whom. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This w

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 “ideal race weight” is the optimal balance between enough muscle strength to provide power for your stride with as little “unnecessary” weight as possible.  But, is it possible that chasing an ideal race weight can actually backfire? In this in-depth episode, Coach Claire breaks down… The science of race weight How losing weight while training can backfire on physical and mental health as well as performance The metrics and strategies that matter far more than getting ultra lean If you’ve struggled with your weight and running performance, this is a must listen. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Insi

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 nutrition too). But, we also have obligations as parents, spouses and at work is the ultimate struggle for most runners. So, how do you do it? In today’s podcast episode, Coach Claire gives you some helpful tips, including… How to know if it’s worth prioritizing your training with a demanding life,  How to work with your partner so both your needs are met, And how to fit in your training after you have kids. This is a topic that’s been repeatedly requested by many of you, so we know how important it is and would love to hear your feedback. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Perform from the Amino Com

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 another part to compensate by doing more work, usually resulting in some type of overuse injury. Strength training is the best way to fix this…but not just any type of strength training. Specifically, you’ll want to focus on what’s called unilateral training.  On this episode of the Run to the Top Podcast, I’m going to explore: What unilateral training is Why unilateral strength training is so important for runners,  Which exercises benefit runners the most, and (this is important) When not to use unilateral movements, because as good as they are, they do have limitations. If you’re constantly suffering from recurring injuries, this is a must-listen episode! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConne

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 marathon so you can achieve your dream goal? In this episode, we discuss… How to determine if you have the innate ability. What does it take and how long does it take to get faster in the marathon How much can we expect to improve from your first marathon in a quest to BQ Our best tips to finally qualifying. Whether you are dreaming of running it one day or if you run it every year, you’ll learn some tips and tricks to get you to Hopkinton all the way to the finish on Boylston. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: LMNT When coaching endurance runners of all levels to be their best, I always emphasize the

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 farther and recover faster, walking can be a tool you add to your training tool-belt. In this episode, you’ll learn… The science behind why walking works The benefits walking can add to your training How to implement, even if you’re experienced, for the best results. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Inside Tracker Inside Tracker is the ultimate resource for runners who want to optimize their health and nutrition. Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what's going on inside you.  Then, they offer you science-backed recommendations

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 runners to balance the needs of their running with the desire to eat healthier overall and keep the weight off. The difficulty is compounded when we realize that no one diet or nutrition plan is right for everyone. That’s why we’ve brought nutrition expert Brian St. Pierre onto the show to discuss… The problems with calorie counting and how to do it better. Why under fueling is a major issue with most runners The science of fueling for your workouts Balancing performance nutrition with healthy eating And much, much more.  For those that don’t know, Brian St Pierre is a registered dietitian and has a master’s degree in food science and human nutrition.  He’s also a certified Sports Nutritionist and serves on the Men’s Health Board of Advisors.   He works with Olympians as well as pro athletes from the US Open, the NBA and the NFL.  He’s been featured in too ma

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 leads to overtraining and not being able to identify what is (and isn’t) working. When it comes to writing your training schedule or adjusting your plan to take your training to the next level, there are 3 main variables to take into account: frequency, duration, and intensity. In this episode we’ll discuss… What frequency, duration, and intensity mean and why they are important Show you ways you can alter each to positively impact your training Why trying to change more than one at a time is often a recipe for disaster And how to combine all 3 variables to take your next training block to the next level. This is a must listen if you’ve plateaued in your progress or keep hitting injury or overtraining ruts when training for races. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT eac

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 for your optimal health? To get answers, we turned to Dr Krista Scott-Dixon, the curriculum designer at Precision Nutrition, one of the top nutrition certification and coaching programs in the world. In this episode, we discuss… Eating for top performance vs optimal health. The tricky subjects of weight loss and metabolism change.   Why nutrition is more complicated than just calories in and calories out And how we can have a more holistic approach to fueling our bodies. Krista’s more holistic approach to nutrition is so refreshing and I think we all can take a step back and think about what is best for our goals right now, and for the long term to be sure that we are runners for a long, long, life. Connect, Comment, Community Find KSD at: IG and Twitter: @stumptuous FB: https://www.facebook.com/krista.scottdixon.pn https://www.facebook.com/whymewanteat/ https:

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 weather, you have three options: Run in terrible and/or unsafe conditions anyway Skip your run and hide under the covers Or, if you have access, hop on treadmill Download your FREE Treadmill Guide for Runners now But is treadmill running really the same as running outside?   Do you really need to adjust the incline or play around with your speed to make it more like outdoors?   And why doesn’t the machine ever line up with your running watch? On today’s Run to the Top, I’m going to answer those questions with the latest research. I’ll also go over how to use the treadmill to get the best workout and I’ll even get into how to make the dreadmill a lot less dreadful. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  Runner

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 better and more simple way, thanks to the technology of companies like Final Surge. CEO TIm Surface joins Coach Claire to explain more. In this episode, you learn: why to log your runs to track progress how planning your running schedule digitally can save you time how to work with a coach on a digital platform how technology has advanced to make planning your training and/or working with a coach easier, cheaper, and more effective Once you decide that you really like running and want to work to get better at it, the first step is tracking your progress. The simplest way to do that is to wear a basic watch and write down how far and how fast you ran on a piece of paper. This is how runners have been doing it for perhaps hundreds of years. Now with technology like GPS watches and the apps that go along with it, we can track dozens of data points about our run

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 to run on anywhere. So why does a running track evoke fear, intimidation, and even disgust among some runners? I would bet that it’s even less popular than the dreaded treadmill (which by the way, is also a great place to run). On today’s Run to the Top, we explore: the common and perhaps misguided perceptions of track running,  how you can use the track to get faster and improve, and  the important rules of the track, so you won’t look like newbie out there, even if you’ve never run on a track before. And we also go into why you just might learn to love it. Yep, it’s possible! CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s sho

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 with a little knowledge. RunnersConnect Coach Ruairi Moynihan is the perfect bridge between the roads and the trails as a super fast 2:22 road marathoner and he’s a champion trail racer, too. Ruairi’s here to tell us why he loves the trails, how to train on them, and how to really get good at it. In this episode you’ll learn how to: get over common fears about running on trails effectively run hills both up and down know when to walk a hill and when to run it fuel for an ultramarathon Ruairi’s been a fast runner since he was a kid, ran in college, and now splits his time coaching online at RunnersConnect, substitute teaching, and making zany videos for his side hustle, Trail GangstAZ. If you’ve ever thought about taking your runs off-road, this is the perfect primer to get you started.  And if you are already a trail lover, Ruairi’s got some great tips to make you

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 failure. In fact, it can be like trying to squeeze a wet bar of soap - the harder you squeeze the more difficult it is to keep ahold of. So, in this episode of Run to the Top, we’re going to teach you a better way to set goals and walk you through the process step-by-step. You’ll definitely want to listen to this one before you start setting up your goals and training for your next race! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your frui

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 the ultimate hybrid athlete. With a body builder’s physique and the ability to run ultras and train for sub 3 marathons at the same time - I don’t think that’s hyperbole. In this episode, Nick shares his nutrition and training strategies so you can learn how to become a more hybrid athlete yourself. You’ll learn… How Nick balances his nutrition for both running and maintaining muscle How he specializes his training so his runs don’t catabolize his strength gains How to alter your training if you want to maximize your time in both the gym on the roads. CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Inside Tr

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 one far end of the spectrum from jumping right back into training to taking “a little break” that turns into weeks of lost fitness. In this podcast episode, Coach Claire shares with you how to uncode what your weaknesses are and how to attack them without overtraining and while still giving yourself a mental break. This is a must listen if you want to maximize your training post-race. Connect, Comment, Community RunnersConnect Bootcamps Follow RunnersConnect on Instagram Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

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? Then you’re going to love this interview with physiotherapist Brodie Sharpe, who is one of the foremost experts when it comes to science-backed information about running injuries. Here’s a small sample of what we’ll cover… How do you know when you can continue to run on an injury and when you need to stop? What are common myths about preventing injuries? When do you need to go to a physiotherapist? What does return to running look like if you need to take time off? We answer these questions and much more.  If you don’t know Brodie, he is a physiotherapist from Melbourne, Australia and the host of the Run Smarter Podcast and the owner of the Run Smarter Physiotherapy clinic.  Brodie graduated from physiotherapy in 2012 and after 3 years of working in a clinical setting became a recreational running and triathlete.  After becoming a runner himself, Brodie disc

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-race are some of the most critical for long-term progress. In this episode, you’ll learn… Tricks and tips on how to properly recover from your race. When to start running again. How to get to the beginning of your next training block faster and smarter than ever before. Set yourself up to keep progressing without burnout or injury. Plus, we have a free post-race analysis checklist to help you identify the things that most affect your performance on race day, both positively and negatively, so you improve at your next big race. Get it by clicking here. CONNECT, COMMENT, & COMMUNITY: Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT!

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-selling author Brad Stulberg, we’ll teach you the 6 principles to building mental toughness. You’ll love the lessons Brad shares and how it will immediately help you develop an internal strength and self-confidence that sustains you through ups and downs. Brad Stulberg researches, writes, and coaches on health, well-being, and sustainable performance.  He is bestselling author of the new book, The Practice of Groundedness, and also Peak Performance.  His work has been featured in The New York Times, New Yorker, Atlantic, Wall Street Journal, Los Angeles Times, Time Magazine, Forbes, and more. In his coaching practice, he works with executives, entrepreneurs, and physicians on their performance and well-being. He lives in Asheville, North Carolina. CONNECT, COMMENT, & COMMUNITY: Special Offer His new book, The Practice of Groundedness, has been marked down o