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

How do you adjust your race strategy when you know race day is going to be windy?

How much do you slow down when the wind is in your face? How much boost will you get when it's at your back?

Coach Sinead gives you all the tips on how to deal with the wind and execute a race strategy to make sure you keep your goal in sight.

Being woken in the middle of the night with severe leg cramps is no laughing matter. Not only is it painful, but it's scary and makes it difficult to get back to sleep.

If you suffer from these late night cramps, Coach Sinead helps you uncover how to get rid of them in today's daily podcast.

It's perhaps the most often debated question when training for a marathon...

How long should my long run be?

You have plans such as the Hansons method advocating not going longer than 16 miles and plans such as Hal Higdon going as far as 22 (and some coaches suggest running the full 26.2 in training).

How do you know what's right for you? Why are some distances more effective than others?

Coach Sinead breaks down the science behind the marathon long run and shows you why you might be over-estimating the distance you actually need to run.

Training for a marathon is tough enough on the body when you're fully healthy.

But, what if you suffer from osteoporosis? How do you get in the necessary miles without suffering from constant stress fractures and other bone-related issues?

Coach Sinead helps you adapt your training to make sure you stay injury-free and accomplish your marathon goal

What is the best way to taper for a 5k?

How would these recommendations change if the 5k was a goal race or just a tune-up?

Coach Claire walks you through how to adjust your weekly mileage, workouts and long runs to be optimally prepared on race day no matter what your goal is.

Most runners worry about how to train for a hilly race when they only have flat terrain available.

But, what if you have the opposite problem? You're racing a flat course and you're only able to do runs that have lots of hills?

How do you adjust your training to the demands of the course?

Coach Claire gives you some excellent tips on how to adjust your hilly training routes when racing a flat course.

Are there any running drills you can easily add to your routine to help your running?

Specifically, is there anything you can do while walking or during your warm-up that doesn't add any time to your daily run but can help you improve your mobility and keep you injury free?

Coach Claire gives you some awesome suggestions in today's daily podcast

At what weekly mileage levels should you consider adding double runs to your training?

If you don't know why running twice a day would benefit you, Coach Claire gives you some of the science and helps you determine if they'd be right for you.

You have an important workout coming up, one that will gauge your readiness for the big race.

Or perhaps you have a long run distance you've never attempted in training and you're scared about your ability to do it.

How do you get over this fear or stress of a big workout. Running isn't any fun when you spend 3 days stressing about upcoming runs.

Coach Claire shares her experience and gives you some great tips!

Do you want to get faster, but not burden yourself with a structured training plan?

Many runners feel this way. Coach Jeff shows you how to approach these two seemingly conflicting goals and gives you some workouts to follow.