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

Many runners know that they should include down weeks in their training to ensure recovery and progression (and if you don't know, we explain why in this podcast).

That said, how much should you reduce your mileage by? What about long runs and workouts, should you reduce those too?

Coach Jeff gives you all the answers in today's daily episode.

Have you ever tossed in turned in bed the night before a big race? Each hour getting more and more stressed that your lack of sleep is going to ruin your performance?

I've been there, so I know your pain.

Luckily, I learned some critical tips and found some research that helped me get over this issue. Now, I never lose a wink of sleep the night before a big race.

I'll share these tips with you in today's daily podcast

Training for a warm weather race and currently running in a cold climate? Many runners face this issue when training in the Northeast or Midwest and attempt spring or destination races.

This can lead to disaster on race day as your body won't be acclimated to the heat.

Coach Jeff shares his best tips in this podcast for preparing your body to heat adapt, even when it's cold outside.

You may have heard of them, and maybe already use them for races, but do racing flats provide any advantage for recreational runners?

What about using them in training? Is that something that would help you?

Coach Jeff digs into the research to just how much racing flats improve performance, which type you should use, and whether or not you should also use them in training.

What is the best strategy for re-fueling after an early morning long run, especially if you're following the RunnersConnect steady/long run weekend training schedule?

Should you eat a small meal right after and then a bigger meal later? What about fueling in between the steady and long run?

Coach Michael answers all these questions for you to help you optimally recover after your long runs.

Do you suffer from lower back tightness, knee injuries or shin injuries? Then the issue could be caused from tight or weak glutes.

Coach Michael tells you how to overcome these issues to get back to pain free running

Have you heard that chocolate milk can be a good recovery drink? Coach Michael digs into the research to answer the question once and for all.

You've been down and out with a running injury and you've finally been able train again. How do you know when your body is ready to get back into speed work?

Coach Michael has the answers for you in this quick podcast.

Most training plans assign your training based on heart rate, effort, or specific paces. But, how do you adjust your training or account for living in a place with lots of hills?

Coach Michael gives you some excellent strategies to help you get the most of your workouts when running on hilly terrain.

Suffering from shin splints? Coach Danny gives some tips and tricks to help you recover from the injury and prevent it in the future.