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

Have you noticed that sometimes your heart rate seems to rise throughout a run, even when you keep the pace the same?

This is called cardiac drift and it's extremely important to understand for runners who train by heart rate.

Coach Jeff explains why and how to counteract this in your training.

Have you ever finished a long run or tough workout and know you have to refuel, but you're just not hungry?

This actually happens a lot (and we'll explain why).

Plus, if this does happen to you, what should you do? Coach Jeff gives you some awesome tips to get through these days and still ensure you recover properly.

Injuries suck.

Cross training is never going to be as fun as running, but if you do it right, you could come back stronger and faster.

So, the question is - what is the most effective type of cross training. The ellitpical or aqua jogging?

We dig into the research on both, outline the pros and cons, and give you some effective cross training workouts.

Is it advisable to do speed workouts when the weather gets in the 80's or 90's?

Or one can continue with only aerobic workouts?

With summer approaching soon for many, this is an important question and critical to talk about when it comes to training smart in the summer.

Coach Jeff gives you the in-depth answer and some really nifty tips to make your workouts in the heat much easier.

Most runners have been there. You just start your run and all of a sudden your stomach starts turning and soon you have a full on stomach ache.

So, how do you prevent an upset stomach when running?

What can you do before and during your run to make sure you don't suffer again?

Coach Michael gives his thoughts and advice in today's daily podcast.

How do you structure a 10k training plan for maximize effectiveness?

What should your speed workouts look like? What about your long runs? Oh, and mileage too!

Coach Michael breaks down how to approach creating your own 10k training plan in today's daily podcast.

How do you know when your running shoes are ready to be replaced?

Is looking at the wear of the soles enough? What about how they should feel on the roads? Any clues the body gives us?

Coach Michael gives you all the options to determine when it's time to replace your running shoes.

When your training plan assigns you specific paces, what's more important to actually achieving the goals of your training - running the pace as close as possible or running the effort those paces are supposed to elicit?

Understanding this is very important, especially if you train in an error with lots of hills or you're running in hot or windy conditions.

Coach Michael gives you the guidelines on how to best execute your training program in today's daily podcast

We know that negative splitting is the most effective way to run a race, but what's the best way to actually execute this?

Is it best to have a small gap, with just a few seconds difference between each half?

Or, if there's a large negative split between the first half and last half, does this mean you started too conservatively?

Coach Michael tackles these questions and gives you all the answers you need to know when it comes to negative splitting your way to a new PR.

A training plan never goes 100% according to plan. The kids have an event you just can't miss, you need to work late all week, or life just gets in the way.

When life gets crazy, how do you prioritize your runs and workouts so you can make the most of the time you do have available?

What workouts are most important? What days can you skip without too much consequence?

Coach Sinead digs in and helps you prioritize your schedule.