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Run to the Top Podcast | The Ultimate Guide to Running: Daily Summaries Delivered
by RunnersConnect : Running Coaching Community
Running podcast to motivate and help runners of every level, speed, and age run their best.
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- Jun 24, 202638 min
The #1 Easy Pace Mistake That Wrecks Your Fall Marathon Training
Welcome back to Run to the Top! After a year-long break, we're back with a new format, a new permanent co-host in Coach Sara, and a lineup of new segments designed to make this show more interactive and more useful for your training. Most runners start fall marathon training by adding miles. The intention is right, but the execution goes wrong immediately: their "easy" runs land in the gray zone, which means every mile costs more recovery than it should. A study of 119,000 marathon runners found that the fastest finishers weren't training harder. They were running easier, more often. Today's show covers: Why we've been away and what's new with the show What easy pace actually means, with real numbers and a 3-test diagnostic you can use today The science behind why slow running builds a bigger aerobic engine than moderate running 5 specific costs of running your easy days too fast, and how the damage compounds over a training cycle A coaching case study: fixing a masters runner whose easy pace was 30 seconds off marathon goal pace If you're kicking off a fall marathon cycle right now, this is the single most impactful adjustment you can make in week 1. Get this right and the next 16 weeks go better. Get it wrong and you'll spend the cycle fighting fatigue you created on day one. Connect, Comment, Community Follow RunnersConnect on Instagram RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Blueprint Longevity Mix Fighting the effects of aging is something I've become more and more passionate about as I push closer to 50. Whether it's improving recovery or maintaining energy levels so I can play with my kids, I am always on the lookout for ways to feel better. That's why I started taking Blueprint's Longevity Mix a few months ago. The founder is Bryan Johnson, the tech entrepreneur who is constantly experimenting on himself to fight the effects of aging. While some of the things he does may be a little crazy, I appreciate his science-first, research-backed approach. Most importantly, he's not just trusting the studies, but testing everything himself and tracking biomarkers, publishing the data publicly, and refining everything based on the results. It's specifically formulated with scientifically-backed ingredients shown to support energy, cognitive performance, mood, focus, sleep, cellular resilience, and healthy aging. Science-backed, precision-dosed, no BS. For a limited time only, new customers get 20% off + free shipping at blueprint.bryanjohnson.com by using code RTTT at checkout. MAS Edge Creatine Gummies If you've been on the fence about creatine, or you tried powder before and dealt with stomach issues, this is worth a look. Creatine is one of the most well-researched supplements out there. It improves muscle recovery, supports bone mineral density, and recent research shows real benefits for endurance athletes, not just sprinters and lifters. The challenge is getting enough through diet alone — you'd need to eat about 2 pounds of raw beef every day. MAS Edge created a creatine gummy with micronized creatine monohydrate, formulated for endurance athletes. No powder, no stomach issues, just 3 to 5 grams a day consistently. Head to masedge.com/creatine to check it out.
- Jun 25, 20251h 13m
Learning From Injury Setbacks to Run Smarter & Faster
Pretty much every runner deals with injury setbacks. The silver lining is that the recovery process can teach many important lessons. Coach Andie Cozzarelli joins us on the show to chat about her own injury setbacks and what you can learn from the recovery process. This is a special episode because after 13 amazing years, this will be the last episode of Run to the Top. If you're a longtime listener, thank you for your support and we look forward to bringing you more great training content through the RunnersConnect blog and newsletter. 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: Ketone-IQ You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing. Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don't have as many carbohydrates. The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner. But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores. And the academic literature on the effectiveness of ketones for running performance is overwhelming. For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining. If you want to see more of the research, head to <a href= "https://ketone.com/RTTT" tar
- Jun 18, 20251h 31m
Exploring The AI Running Revolution with Dr. John Holash and Dr. Cody Ray van Rassel
The technological revolution has taken over running. Dr. John Holash and Dr. Cody Ray van Rassel are specialists in exercise physiology at the University of Calgary. We brought them on today's show to discuss topics including: What are some of the most exciting new technologies in athletics How the benefits of super shoes are measured What is the role of wearable technologies in advancing the sport What new technological innovations we might see in the near future Whether the humble potato is the ideal fuel source for endurance athletes At the elite level, technologies like carbon plated shoes and wavelight pacing technologies have led to huge breakthroughs in performances. John and Cody spend much of their time modeling the impact of technologies like these, making them ideal guests to give you a glimpse into how new technologies are completely transforming what's possible in running. Guest Bios: John Holash - bio Publications: https://www.researchgate.net/profile/John-Holash Cody Van Rassel - bio Publications: https://www.researchgate.net/profile/Cody-Van-Rassel Connect, Comment, Community Follow RunnersConnect on Instagram <span style= "font-family: Arial, sans-serif; color: rgb(17, 85, 204); background-color: transparent; font-weight: 400; fon
- Jun 11, 20251h 0m
How Coach James McKirdy is Bringing the Pro Treatment to Everyday Runners
Coach James McKirdy is bringing the pro treatment to non-professional athletes by offering the McKirdy Micro Race series with services like personal pacing and bottle service. We brought James on to tell us all about how he's helping runners achieve personal bests including: What goes into creating a race designed to go fast Why he believes it's important for amateur runners to gain access to these type of services How to finally hit a racing goal you might have been chasing for a long time How to train for achieving common marathon goals such as breaking 3 hours or 4 hours in the marathon What it's like to compete with a group of runners who are all chasing the same goal How to give more opportunities for amateur runners to achieve their own running potential James is a huge supporter of helping athletes achieve their own potential and we love what he's doing to make the race conditions for high performance more accessible. https://mckirdytrained.com/ 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: Ketone-IQ You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial e
- Jun 4, 20251h 5m
The Science Behind Ketones as Fuel Source with Founder of Ketone IQ Michael Brandt
Michael Brandt founded Ketone IQ after noticing its high metabolic efficiency to make fueling with ketones easier. We're bringing him on the show to chat all about ketones including: How he got started with Ketone IQ What are ketones and the differences between Ketone IQ and ketones produced naturally in your body The science behind using ketones as an energy source How to optimally include ketones as a part of your fueling Whether we could see new ketone products on the market in coming years Ketone IQ promises to provide a new fuel source completely separate from carbs, proteins and fats. We were curious how ketones fit into a well-rounded fueling strategy and wanted to put this show together to help answer that question. https://ketone.com/ Business Instagram: @ketone Michael's personal Instagram: @michaeldbrandt Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! <span style= "font-family: Arial, sans-serif; color: rgb(17, 85, 204); background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-de
- May 28, 202532 min
Interview with Wayne Larden - TCS Sydney Marathon Race Director
The TCS Sydney Marathon is the newest Abbot World Marathon Major and we're joined by race director Wayne Larden to learn more about it. We'll answer questions like: How did the Sydney Marathon become a World Marathon Major? How to register for and get into the Sydney Marathon? What is the course like and can you run a fast time there? Why does the race start earlier in the morning than most majors? (6:30 am) How is the race going to support more runners? What happens to the 6-star medal after Sydney becomes a World Major? Why should you consider a trip to Sydney and what else is there to do there? This episode is everything you need to know about the official new 7th world major. This is a huge change for Sydney to join the list of World Majors and we're excited to bring you a sneak preview. Sydney Marathon Website: https://www.tcssydneymarathon.com/marathon Instagram: https://www.instagram.com/explore/locations/408515473/tcs-sydney-marathon/ X: https://x.com/sydmarathon?lang=en Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment <span style= "font-family: Arial, sans-serif; color: rgb(0, 0, 0); background-color: transparent; font-weight: 400;
- May 21, 202552 min
How to Run with your Slower (or Much Faster) Friends
Running in groups adds a social element to training but it can be tricky finding a pace that works for everyone involved. Today's show is all about getting the most out of training in groups and we'll speak about: How to use training groups to help push harder in workouts or make them feel easier What types of runs are better suited to running in groups How to keep yourself from going too quick when training with fast runners How to adapt workouts to runners with different running goals and fitness levels Examples of workouts to try with your friends or running club Training in groups can provide the extra motivation you need to crush your next workout. All it takes is a little creativity if your friends are much faster or slower than you. 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: Qualia Senolytic As a masters runner, I am always on the lookout to prevent (or at least slow down) many of the common performance declines that happen with age. Qualia Senolytic is designed to selectively target and eliminate damaged or dysfunctional cells in the body, which are called senescent cells. By removing these cells, senolytics aim to rejuvenate tissues, reduce inflammation, and reverse some aspects of aging. Early research has shown senolytics can… Lead to a reduction in systemic inflammation Improve vascular function by reducing senescent cell burden in the arteries. Enhance muscle regeneration while also increasing exercise capacity and decreasing recovery time Lead to significant improvements in joint health Ready to resist aging at the cellular level? Try <a href= "https://qualialife.com/rttt15" target="_blank" rel= "noopen
- May 14, 20251h 19m
Running News: Marathon Results Roundup, Grand Slam Track Debut, NCAA Paying Athletes Directly and More
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 Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on ev
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Running podcast to motivate and help runners of every level, speed, and age run their best.
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