Run to the Top Podcast | The Ultimate Guide to Running

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.

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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.

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.

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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 ketone.com/RTTT

Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That's K-E-T-O-N-E dot com slash RTTT.

MAS NAD+ for Runners

Did you know that by Age 40, your NAD+ levels can be half of what they were at 20? And they only go downhill from there.

This is important because lower NAD+ levels have been shown in research to impact some of the hallmarks of aging such as reduced muscle strength, lower mitochondrial performance and overall energy.

But, just because NAD+ levels decline with age doesn't mean you have to accept it.

NAD+ from MAS Edge is a groundbreaking formula that can increase your NAD+ levels by 67%.

Their unique formula enhances absorption by 71% and increases uptake and utilization in the body by 167% compared to generic NAD+ supplements.

This means you can slow muscle loss, improve recovery, increase your energy levels, and fight aging at the cellular level.

You can check out the results yourself at masedge.com/nad. Plus, runnersconnect fans will automatically save 20% on any purchase.

If you're ready to fight all the typical signs of aging and feel a decade younger, this is no-brainer.

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

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This week's show brought to you by:

Kila Running

When we first got connected with the team at Kila insoles, they explained that they can make high-performance insoles perfectly designed for your feet within days, just by using the Kila Running app.

All you have to do is open the app and place the phone on the ground, then take a few photos of your feet using the FaceID camera. This allows them to create a full 3D scan within minutes. They don't even need your shoe size!

Once you get past the weirdness of taking photos of your feet, it's pretty cool to see the images for yourself and then get the notification that the scans are being sent to their North American orthotics lab. After that the insoles arrive as fast as that same week.

Kila isn't the first company to use an iPhone or iPad to scan your feet for orthotics—it's actually becoming the standard method doctors and sports medicine clinics use to create a foot cast. But Kila is bringing that same technology to the direct-to-consumer space, at about one-quarter the cost.

Most insoles feel bulky and rigid, but Kila custom insoles are more like having a layer of supershoe foam underfoot propelling you through your stride. All you have to do when they arrive is slip out your old insoles and put these in. It might take some getting used to the full-foot contact but it's pretty amazing how great they feel and you won't be disappointed.

Just head to kilarun.com and you can get $70 off your first pair and with a 60-day money back guarantee.

Creatine Gummies Designed for the Needs of Endurance Athletes

You've undoubtedly heard about the benefits of creatine. It's been heralded as the single most effective legal supplement on the market.

But, if you've tried it before then you know creatine can also lead to stomach issues, bloating, cramping and can be hard to take consistently.

Well, not any longer with the first creatine gummy formulated specifically for endurance athletes from MAS Edge.

Unlike cheap powders, MAS Edge creatine gummies contain micronized creatine, which is a 100% soluble type of creatine with superior bioavailability.

That means they are specifically formulated to be absorbed quickly so it's gentle on the stomach, eliminates water retention, and doesn't give you the bloated feeling you may have experienced with traditional creatine powders.

Plus, the gummies are so delicious that you'll look forward to taking them every day.

If you're ready to experience a pure, fast-acting creatine that fuels your muscles, enhances your performance and helps you recover every time you train then you have to check them out.

Head to masedge.com/creatine right now and you'll also save 20% and get free US shipping as a RunnersConnect fan

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/

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• 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 ketone.com/RTTT

Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That's K-E-T-O-N-E dot com slash RTTT.

MetPro

Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.

MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

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

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• Join the Elite Treatment where you get first dibs on everything RTTT each month!
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• GET EXPERT COACHING AT RUNNERSCONNECT!

This week's show brought to you by:

MAS NAD+ for Runners

Did you know that by Age 40, your NAD+ levels can be half of what they were at 20? And they only go downhill from there.

This is important because lower NAD+ levels have been shown in research to impact some of the hallmarks of aging such as reduced muscle strength, lower mitochondrial performance and overall energy.

But, just because NAD+ levels decline with age doesn't mean you have to accept it.

NAD+ from MAS Edge is a groundbreaking formula that can increase your NAD+ levels by 67%.

Their unique formula enhances absorption by 71% and increases uptake and utilization in the body by 167% compared to generic NAD+ supplements.

This means you can slow muscle loss, improve recovery, increase your energy levels, and fight aging at the cellular level.

You can check out the results yourself at masedge.com/nad. Plus, runnersconnect fans will automatically save 20% on any purchase.

If you're ready to fight all the typical signs of aging and feel a decade younger, this is no-brainer.

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

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This week's show brought to you by:

Magic Mind

You listeners know I do the majority of my runs and workouts in the mornings. And like you, this often results in a major afternoon slump. From just overall fatigue to brain fog that makes it hard to be creative and productive.

Of course I've tried coffee and energy drinks, but while this provides a quick burst of energy, it doesn't last long and it's usually accompanied by jitters and feeling over-stimulated.

So, a few weeks ago this brand called Magic Mind reached out and they were like: Hey, you got to try our shots, you'll get super focused. And if you love them, we'd love to sponsor the show, so I did and I really love them, so I wanna tell you guys all about them and why I accepted them as a sponsor.

I love that they have 3 strengths, from caffeine free to MAXX So, I can use them at all different times of the day and customize for exactly what I need - from a little pick me up to all the energy I need.

This makes it so much easier to get the energy I need without the jitters or worrying about disrupting my sleep.

Plus, their formula includes a ton of proven nootropics like L-theanine, lion's mane and cordyceps that reduce stress and enhance mental clarity.

Now as they are launching, they have a limited offer of 60% off your subscription when you use the link magicmind.com/rttt

They also have a 100% money back guarantee. If you don't like it they refund 100%, no questions asked.

MetPro

Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.

MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

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.

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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 Qualia Senolytic and use the code RTTT15 to save 15% off any purchase.

FAST INSOLES: Finally, Truly Custom Insoles Designed for Runners Without a Fancy Lab

If you've ever considered custom insoles to help with injuries or pain in your feet, but don't have access to a running podiatrist or gait lab, then you're going to want to check out these custom insoles from RUNFAST.

1. Their app uses your iphone's hidden lidar camera to make a perfect 3d scan of your feet. The scan takes 2 minutes and is super easy to use.
2. Once the app has this perfect 3D scan of your feet and arches, they will begin fabrication of your custom insoles and deliver them right to your door.
3. Even better, the insoles are built specifically for runners, so they're lightweight, flexible, and made from super-shoe materials.

Not only do you get the support to your arches and reduction to stress on the ball of your foot and heel, but the super-shoe material means they provide an amazing bounce to your stride.

To check out this amazing technology for yourself, head to runfast.co and use the code RC75 to get $75 off plus free shipping.

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/

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• GET EXPERT COACHING AT RUNNERSCONNECT!

This week's show brought to you by:

MAS Iron

Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races.

Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance.

The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize.

In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed.

But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance.

By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market.

In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%.

Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.

MetPro

Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.

MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

Springtime is here and the new season is a perfect time to update your running wardrobe.

We're joined by Lynn Bourque, owner of the Runners Shop specialty store in Toronto, Canada with advice on finding gear that will keep you excited to run including:

• What to do with your worn out or winter gear
• When it might be time to replace your old running shoes
• What are the latest running trends in shoes and apparel
• What materials to look for in running gear for warmer weather
• What style trends are popular among runners in 2025
• Recommendations for accessories to add to your Spring running lineup

Support your local running store and our podcast today as we help you gear up for Spring.

The Runners Shop Website: www.therunnersshop.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:

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 Qualia Senolytic and use the code RTTT15 to save 15% off any purchase.

Pique

We've done quite a few podcast episodes on the performance benefits of caffeine.

But, if you're like many runners I know, pre-run coffee often leaves you with jitters or stomach issues.

That's why I was so excited when I found Nandaka by Pique—the ultimate coffee alternative designed to power your runs, your training, and your recovery.

So, what makes Nandaka different?

Most so-called "coffee alternatives" don't actually provide functional energy. But Nandaka is built for endurance

Unlike coffee, which spikes your energy and leaves you crashing mid-run, Nandaka fuels you with steady, sustained endurance—no spikes, no crashes, just clean energy that lasts.

Nandaka provides its caffeine from fermented probiotic teas, which provide a slow-release caffeine that prevents jitters and gives you sustained release for those long runs workouts.

It also contains cordyceps mushrooms, which help boost VO2 max, delivering more oxygen to your muscles for better endurance

Plus, the probiotic teas mean no digestive distress like you often get with coffee.

If you're tired of running on fumes—or worse, running on coffee crashes—it's time to make the switch.

Right now, Pique is offering 20% off for life AND a free Starter Kit with your first purchase.

Go to Piquelife.com/run and start running on real energy today.

Your legs, your lungs, and your PRs will thank you

On today's show we're helping you solve some common problems that only runners understand, including:

• How to deal with a Black Toenail
• How to carry all of your gels and nutrition
• Dealing with all of the extra laundry from dirty workout gear
• Trying to tell if you're actually injured or just sore
• How to pack all you running gear for a trip
• What to do with your extra time on a rest day

Runners are a tough group and we love that about the sport. We're runners just like you and doing our part to help solve your most common running-related struggles.

• Blister Prevention: https://www.blister-prevention.com
• Planted Runner GU Copycat Recipe: https://theplantedrunner.com/copycat-gu-gels/
• Planted Runner UCAN alternative: https://theplantedrunner.com/generation-ucan-alternative-you-can-make-for-pennies/
• Naked Belt: https://nakedsportsinnovations.com/
• SPI Belt: https://spibelt.com/collections/running-belts

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 Qualia Senolytic and use the code RTTT15 to save 15% off any purchase.

Slumber

There's no denying that sleep is one of the most powerful factors to upgrading your overall health and running performance.

We all know it by now, but sometimes no matter how well-intentioned we are; getting good, quality sleep doesn't come easy.

Sometimes you can't get your mind to relax, other times you toss and turn all night. One way or another, it all leads to poor quality sleep.

That's why we've partnered with Slumber, the leader in science-backed sleep supplements using CBN.

CBN is a hemp-derived melatonin alternative which promotes rest, relaxation, and sleep.

And it works.

In a recent 2024 study, participants who used Slumbers Deep Zzzs CBN Gummies for 30 days reported significant improvements in time to sleep, got 72 minutes of extra deep, and reported waking up 1.5 less times per night on average.

What I love most is that you can mix and match different formulations to specifically address your goals or your own struggles with sleep.

If you want to see the research and learn more about how these amazing CBN gummies can help improve your sleep, head to slumbercbn.com/runnersconnect

Plus, this link will get you 30% off.