Run to the Top Extra Kick Podcast | Answers to Your Running Questions

Ever feel stellar in the middle of your buildup and then see performance start to fizzle before your goal race? 

If so, you probably peaked too early.

This is a common problem among runners, and it can be incredibly frustrating when after months of hard work you get to race day only to find you've passed your expiration date. 

Listen in as Coach Michael discusses what causes a runner to peak too soon and how to ensure you save your best performance for your goal race. 

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Many runners with flat feet or very high arches are told they need custom orthotics to improve gait and prevent injury, but how true is this?

Are there other methods to improving form that don't require spending lots of money?

In today's episode, Coach Michael explains how to determine whether or not orthotics are worth it for you. 

Lactic acid is your friend.

You read that right. Thanks to some faulty science from the 1970s, lactic acid gets a bad rap and is commonly held responsible for that oh-so-pleasant muscle fatigue at the end of a race. 

Truth is, this isn't lactic acid's fault but rather your body's inability to use it efficiently, and that's where lactate clearance workouts can pay big dividends.

Tune in as Coach Michael explains the importance of lactate clearance workouts and how to master them for improved endurance on race day. 

Most of us know how important eating something within 30 minutes after a long run is to recovery, but what about the rest of the day?

How do you fuel to ensure your glycogen stores are repleted and you're recovered in time for the next workout?

Coach Michael breaks it down in today's episode.

Everyone metabolizes food differently, so something that works great for some might not for others. 

The same is true for gels.

If the products you consume mid-run seem to upset your stomach (or maybe you'd just rather have something more natural), there are plenty of options out there to serve your fueling needs. 

Listen in as Coach Sinead shares some alternatives to gels as well as how and when to consume them for the best results!

Simply put, VO2 max is a measurement of your body's ability to consume oxygen, which, ya know, makes it pretty important to running.

But how important is this number to marathon performance?

Should marathoners worry about increasing their VO2 max or do they have bigger fish to fry when preparing for those 26.2 miles?

Listen in as Coach Sinead explains this and more in today's episode.

If you're on a lower carb diet, for weight loss or other reasons, you may experience cramping during you runs.

Why is this happening and what can you do to prevent it?

Coach Sinead gives you the answer in today's daily podcast.

Whether it's the best place to debut or BQ (or both!), you've decided on your next marathon. 

Now that you've picked the perfect race, you want to start preparing immediately. There's just one small problem. 

It's a year away. 

You can't start your buildup just yet, so what do you do?

Listen in as Coach Sinead explains how to break down the year ahead so that you're in peak shape come race day. 

So you finished your goal race and you're thinking "Now what?" You want to keep running, but you're not sure what you'd like to do next.

Training without a goal can be difficult. While you want to maintain fitness, you don't want to overdo it when your next race might not be for another 5 or 6 months.  

Listen in as Coach Sinead discusses how to take a break before building into training that will keep you fit and ready to attack new goals - whatever they might be!

Whether you're looking to breathe new life into your training or maybe you want to add a few tuneup races to your schedule, fun races can be....well, really fun! 

Not only that, but they can seriously benefit you in the longterm and help get you to big PR's if done correctly.

In today's episode, Coach Hayley discusses how to incorporate fun races for the best results.