Run To The Top Podcast | The Ultimate Guide To Running

Many runners already swear by their morning cup of coffee, but caffeine can also boost your running performance if used correctly. This effect works by reducing the perception of pain and increasing alertness on the run so that you may feel more comfortable running at faster paces. If this sounds too good to be true, it’s even recommended by World Athletics as a legal performance enhancer. The key to getting the greatest benefits is understanding how to use it properly in training or racing since caffeine can have other effects like GI upset or dehydration if you’re not used to running with caffeine in your system.  David Hellard is very familiar with the benefits of caffeine as an ultra-endurance runner and host of the Golden Trail World Series. He’s even started his own line of caffeine products designed to make it more convenient for runners to get the athletic benefits of caffeine. He’s joining the show to chat all about how he uses caffeine and how other runners can make the most of caffeine to improve t

Marathon season is underway and that makes it the perfect time to dial in your nutrition and fuelling. We’re huge fans of the team at Metpro because they use your personal metabolic profile to make nutrition recommendations to meet your specific goals. Diet and nutrition has a huge impact on running performance and that’s why MetPro’s lead dietician, Amber Velasquez, joins us to discuss how to fuel correctly for your marathon season goals. Training for a marathon puts a lot of stress on your body and burns through a lot of energy, which means that you need to fuel properly if you want to perform at your best. This can be especially tough because every runner is unique when it comes to their nutrition needs. Today’s show is all about tailoring nutrition to your individual needs switch answers to topics including: How is metabolism influenced by diet and exercise? Should you carb load before your next race? How do the nutritional needs of marathon runners differ from the general population? What are signs that

Running has the power to create a strong sense of community, but when it comes to road running and trail running they have very little in common aside from putting one foot in front of the other. These sports require different skills and come with their own set of challenges. This is part of what makes them so much fun. While we love both of these sports, we thought it would be fun to debate who are the better athletes: road runners or trail runners? You typically need more all-out speed to excel on the roads and it takes some time to callus your legs to the impact of racing on hard pavement. This doesn’t mean it’s any easier than trail running though, which takes a lot of agility navigating different terrains and precision to fuel for more time on your feet. There’s no easy way to answer who are the better athletes so RC coach Hayley Munn joins the show to help settle this question.  We can’t promise we’ll follow any formal debate rules but we can promise a fun conversation that will including topics like:

If you’re preparing for a fall marathon or other endurance race, then now is the perfect time to start practicing your race day. As the temperatures cool and you hit your peak training, the fatigue in your legs will help to simulate the feeling of racing without actually running the full race distance. It’s super important to mimic the conditions of your goal event to prepare for the challenges of race day. This can help with building confidence because you’ll know you’re ready for the big day or you’ll know what you still need to work on. There’s a lot of variables to consider, so we’re doing our best to cover them all. Everything from how fast you start your race to what time you want to wake up can be practiced ahead of time and you’ll likely feel better prepared if you do. Coach Andie has years of experience helping athletes conquer races of all kinds and joins the show to share how you can feel as prepared as possible. During the show we’ll cover everything you need to simulate your race including: How

Building mental toughness is one of the best ways to improve your running. Without any change in fitness, having good mental strategies can help you to unlock a new level of performance. This is the key to overcoming a setback or managing stressful situations that all runners face like pre-race nerves or balancing a hectic schedule. Ashley Eckermann is a former competitive triathlete and a noted psychology practitioner who teaches athletes of all abilities to perform at their best without positive thinking. Studies show that positive affirmations don’t actually work and this interview is all about uncovering what does. You can actually train your brain to perform better! This is not a science lecture, and we’ll focus on going through specific examples of how to apply these strategies in training and racing. Some of the topics we’ll cover include: What is mental resilience? How do the pros think differently than the rest of us? What is the best way to deal with a stressful situation in training? How can you a

Even for the most dedicated runners, most of the day is not spent running and there’s a lot you can do during this time to get better. If you run for an hour every day, that still leaves 23 hours in the day that can impact how you feel on your next run. The key to getting the most out of your workout is knowing what to do during the in-between times when you’re not running.  This episode will guide runners through how to maximize this time with considerations for every point before and after a run, or on days when you’re not running at all. We all know that running is important for your training, but all the other little things can add up to make a big difference in performance. Today, Ruairi joins the show to walk you through many of the non-running strategies you can use to get better as runner including: How you can prime your body to perform well before a run What you should be doing immediately after finishing a run How to nail your nutrition throughout the day How to improve the quality of your sleep 

Running has a language of its own with terms that can range from obscure to downright hilarious. Training terms like tempo runs and fartleks can sound like gibberish if you’re newer to the sport. We’re probably even guilty on this show of using some of this running lingo without explaining first what it means. That ends today, because this show is all about helping you to understand common terms used by runners. Whether you’re with a running group or getting ready for a race, you might overhear some of this running lingo and wonder what it means. Coach Hayley is answering these questions by covering the most common or bizarre terms runners like to throw around. This way, you can understand the unique vocabulary of running or even use some of these phrases to impress your running friends. Some of the training terms we’ll cover include: What is a fartlek run? Is there a difference between a PR and a PB? What does it mean to sandbag a run? Why you might experience runger if you’re training for a marathon There

The Olympics is the biggest multi-sport competition in the world and perhaps the pinnacle of the sport for anyone in distance running. We gave you our picks for who would represent team USA before the Olympic trials and now we’re back to preview the big finale. The Paris Olympics are sure to bring some interesting storylines featuring a huge depth of distance runners and some very hot conditions predicted. This is also the first time since 2016 that a full crowd will be hosted to watch these races since the last Olympics in Tokyo was run without spectators due to COVID-19 protocols at the time. The American team is stacked with talent this year and we’ll be covering how you can watch all of your favorite events and we’ll give you our bold predictions for some of the endurance races. By the end of the show we’ll cover everything you need to know about the Paris Olympics including: How to watch your favorite races Who are the top Americans to watch out for at the Olympics What are some of the most exciting sto

Summer is in full force and we’re back with another overrated or underrated format to tackle all your summertime training questions. This time of year can be challenging to train through. The extra heat and humidity can force you to work harder to maintain the same paces and increase the need to properly fuel with fluids and electrolytes. There’s also lots of other risks that come with training in warmer weather like dehydration and sunburns. There’s a lot of information out there on how to cope with the warmer season but Coach Michael Hammond joins me to tell you what strategies and gear work to help you get fitter this summer, and which ones are overhyped. A few of the topics we’ll cover include: Do runners need special types of sunscreen? Is it better to adjust your paces or your rest in warmer weather? Is there any benefit to pre-hydrating with extra fluids and electrolytes? Is a post-race beer the perfect summertime treat? The days might be longer this time of year but these answers are rapid-fire so l

Jonathan’s Tolksdorf is a true RC success story. He took up running with no sports background and through a combination of hard work and learning from his mistakes, has lowered his marathon PB to 2:52 while running 169 marathons since his first in 2000. He was one of the first RC athletes back in 2012 and joined us from his hometown of Lahti Finland to share the lessons that helped him to take over an hour and a half off of his marathon time. Jonathan reached out to us about sharing his running story and after reading about his experience in the sport, we knew this would be a great conversation. He is somebody with a genuine passion for the sport and a willingness to learn. Today, he shares the lessons that have been the most important to his improvement.  During the show, you’ll hear from Jonathan about his training including: How more structured training with RC helped him to run his first sub-3 marathon Why flexibility is important in your training Why it can be detrimental to put too much pressure on you

If you struggle with staying healthy or you’re looking for new ways to improve your running, then this episode is for you! Dr Matt Silver is passionate about helping runners unlock their potential and joined me to chat about his key principles for helping athletes run pain-free and perform at their best. Matt has many years of experience dealing with running injuries both as a runner and a physiotherapist. His latest book titled “Built to run” is self-described as being like a car manual for staying healthy and he has a way of cutting through the noise to give you the most important information to make meaningful changes. This information is meant to help you with becoming a more durable runner and fix common running problems. If you love to run, then you know how much injuries suck. Luckily, the purpose of this conversation is to keep you running and having fun in the sport. Some of the questions we’ll answer include include: How do you treat and prevent some of the most common running injuries? Do runners

Sometimes all it takes is a little change to get out of a rut. This proved true for both guests on today’s show, coach Hayley Green and Cherie Turner. After years in the sport, they both discovered a passion for new racing distances and are having way more fun too after making the change.  Hayley recently traded her focus on road marathons for longer ultra trail races and Cherie discovered she much preferred shorter distances to the ultramarathons she was accustomed to. The common theme here is change and how it can make you a better runner. If you’ve ever found yourself hitting a plateau or lacking motivation then you’re going to relate to these stories. Running is a sport that rewards consistency and repetition but that doesn’t mean you have to feel like you’re doing the same thing again and again. There are so many different ways to participate in running. Trying something new might be exactly what you need to reignite your passion or reach new levels of fitness. This show is all about the benefits of tryi

The U.S. Olympic Team Trials brings together the best American track athletes to compete for national titles and a spot on the Olympic team. The RC team is here to preview every track event at this meet including how to watch it and some of the top storylines, along with our predictions. This is another panel-style chat where we won’t be holding back on the bold predictions or controversial opinions. If you’re looking forward to the summer olympics this is the perfect opportunity to get the inside scoop on the American team. We’ll highlight everything you need to know including: How athletes can qualify for the summer olympics in Paris Scheduling for key track races and how to watch them Top storylines to watch for going into the trials USATF Website U.S. Trials Page -  includes schedule and how to watch World Athletics Rankings 2011 NCAA 800m Men’s Finals Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each mo

Most runners know that doing at least some strength training is beneficial but figuring out how to fit this into a training schedule can be difficult. On today’s show, coach Andie joins us to cover the “how” and “why” of fitting strength work into your training schedule so you can get all of the performance benefits without feeling like you’re compromising your runs. We get that most of you listening love to run and probably spend a lot of time getting in your easy runs and workouts. That’s why we’re focusing on strength work as a complement to run training and not something you need to choose between. In fact, proper strengthening can dramatically lower your risk of injury to help you run longer and healthier. Nailing the timing and frequency of these workouts will help you progress in the sport even without changes to your running. You also don’t need to spend a lot of time to see these benefits. The key though, is doing the right kind of training for your running goals. During the show, we’ll help you find

You’ve probably heard of the classic game “Would you rather” but we’re giving it a running-themed twist by focusing on topics related to the marathon. There’s a lot that can happen throughout a marathon and you’ll hear our thoughts on many of them from race day struggles to performance breakthroughs.  This is a fun and lighthearted conversation about training topics experienced runners will be familiar with themselves. Some of the questions we’ll ask include: Would you rather… Win a race or PR Deal with chafing or cramping  Never get injured or always fuel your run perfectly Underfuel or manage GI problems the whole race We’d rather you enjoy hearing this episode so let’s get into it! Athlete shout-outs: Joel Mendez: For setting a HS record in the mile Rob Watson: For running lifetime PRs in his 50s in the 5k, 8k, ½ Marathon, and Marathon Leslie Pacini: For consistent training over years while balancing a tough and unpredictable work schedule Nicholas Florio: For finally breaking the sub-4 mark in the mara

Lauren Mantha is a local Toronto runner who created a simple solution to a common problem with her website, A Running List. What started as an Instagram post about the running clubs in her area has transformed into a full website mapping out running communities globally and their meeting times. Her mission is to make the sport more accessible to everyone by making this information more accessible.  Lauren only started running in 2023 to raise money for children’s hospitals but flash forward one year and her website has been featured in the Canadian Running News and helped many runners discover new running communities. Lauren sat down with us to discuss her journey in creating this website including topics such as: Why running clubs are an important part of the running community  How an Instagram post about running clubs became a mapping tool for running clubs across the globe How A Running List is helping to make running clubs more accessible How runners can find running communities that suit them best How t

Hein Mynhardt might consider himself an average runner, but his love for running is anything but ordinary. He joined us as this month’s feature athlete to share how running is about more than race results and how he’s maximizing fun with his running while still getting better in the sport. Hein loves traveling and after finishing the Boston Marathon this year, he has races planned across the globe. He’s a fellow Canadian so I loved getting his thoughts on what he loves about training there and why it can be so great to get away on occasion. It can be easy to get so tied up in all of the latest running tech and training strategies that you lose sight of your “why” for running. Luckily, this world nomad is an expert at having fun and I’m excited to share his thoughts with you. During the show, you’ll hear Hein answer questions including: How to get fitter while still having fun What it is Hein loves most about traveling and some of his favorite international races What goal races Hein has planned for the rest

Running should be a safe sport for everyone who participates but unfortunately, that’s not always the case. This could happen for a variety of reasons including injuries, weather conditions, and even harassment. This is especially true for women and people of color who more frequently confront unsafe situations.  On today’s show, we’re joined by coaches Andie Cozzarelli and Hayley Jane to discuss what risks runners need to be aware of to stay safe and tips for dealing with or avoiding these dangers. We’ll hear their thoughts on how running can be made safer. Some of the questions we’ll answer include: What are the most common safety concerns runners face? Why might female runners need to be especially careful when running alone? How Andie and Hayley have handled unsafe situations in their own running? What are some strategies runners can use to stay safe when running  Running can have incredible mental and physical benefits but it’s important to practice it safely. Even if you have never experienced safety

We have some bittersweet news to share. Our host Finn Melanson is leaving the RC team but you’ll still hear a familiar voice as our current Showrunner, Cory Nagler, transitions to full-time host. We’ll also be transitioning to only one episode per week on Wednesdays to help focus on providing you with high-quality and valuable content. In this transition episode of the Run to the Top Podcast, Finn takes on the other side of the interview as a special guest to say goodbye to the team and answer questions about his time with RunnersConnect. During the show, you’ll hear about what you can expect to come next for Finn and for the podcast. Topics we’ll cover include: Why Finn is stepping down, and what he’s most excited about with his new focus on trail running How Finn first got started with the podcast and some of the most memorable moments from hosting the Run to the Top Podcast The guests Finn is most hoping to interview in the future What makes the running community such a welcoming space We hope you enjoy

Wade Lightheart from BiOptimizers joins the show to talk about his new book, “The Ultimate Nutrition Bible”.   We get into the 5 goals - your final weight loss journey, your lean muscle journey, achieving athletic dominance, maximizing your brain power, and maximizing your biospan before diving more deeply into the weight loss and dietary components.  Specifically in those spheres, we talk about key components like clearing emotional blocks, how to eliminate food toxins, how to choose the diet for your genetics, and how metabolic data shapes destinies. 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! Ultimate Nutrition Bible 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