There’s an ongoing debate whether it’s harder to run in the heat or the cold; that’s a trick question because the answer is whatever you’re less prepared for.

Racing season is here and we want to help you prepare for any condition with topics like:

• How much temperature affects running performance 
• What is the impact of weather conditions like wind and rain
• Is there such a thing as perfect running weather 
• How to prepare for the potential conditions of your goal race
• How to dress for any weather you might encounter during a race

There’s nothing better than a cool and clear day with no wind but the truth is that this doesn’t happen very often. We’re joined by coach Andie on the show to talk about what you can do to get the best result possible in any weather.

Temperature calculator

How running in the cold impacts performance

Impact of running in the wind

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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.

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

You may have never heard of Molly Bookmyer, but since overcoming two brain surgeries in 2015 she’s quickly becoming one of the top US Women’s Marathoners. 

Molly opened up about her health struggles and her path to elite running with questions like:

• How Molly overcame the odds to run a 2:28 marathon after two brain surgeries
• How she balances training as an elite with a full-time job
• When Molly realized she had undiagnosed Celiac’s disease and how discovering this has changed her fueling
• What are Molly’s goals for the 2025 London Marathon where she’ll be toeing the line against some of the world’s best marathon runners

Molly Bookmyer is currently a Oiselle sponsored athlete and two-time Olympic Marathon Trials Qualifier with a 2:28 personal best after winning the 2024 Twin Cities Marathon.

Molly finally considers herself healthy after a long stretch of sickness and injury and will be a name to look out for when she toes the line at this year’s London Marathon.

Molly Bookmyer 2024 Olympic trials athlete bio

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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:

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.

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.

Today, we’re getting a behind the scenes look into the most iconic event on the marathon racing calendar: the Boston Marathon.

Lauren Proshan is the Chief of Race Operations & Production for the Boston Athletics Association (BAA) and joins us on the show to help answer questions including:

• How many staff and volunteers it takes to put on a race for 30,000+ runners
• Why the race starts later in the morning than most marathons
• How to get to the startline on race day
• How to avoid lines at the expo
• Where to find places to go to the bathroom on race day
• How to prepare for the unpredictable weather conditions in Boston
• What else you can do to prepare for the Boston Marathon weekend

We’re getting the inside scoop on what it takes to organize the entire marathon weekend including Lauren’s best tips to help you prepare to throw down in Beantown.

Boston Marathon Website

BAA Official App

Boston Marathon Training Guide from Runners Connect

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

Matt Fitzgerald is the author of well-known books like 80/20 endurance and in his most recent book titled “Chasing Mastery”, he provides 25 lessons to reach your full athletic potential.

During the episode, we discussed topics including:

• What it means to achieve mastery of your sport
• What are the habits of elite athletes that succeed in reaching their full potential
• Why keeping your training fun and hard is key to staying motivated
• How to top athletes succeed using very different training strategies
• Why personal character matters when it comes to improving as an athlete
• What Matt’s personal pursuit of mastery has looked like as a non-elite runner and author

Matt makes it clear that mastering running has nothing to do with talent. Instead, he shows how anyone can become your best self as a person and athlete.

Chasing Mastery book purchase: https://8020books.com/product/chasing-mastery/

80/20 endurance coaching and training resources: https://www.8020endurance.com/8020-endurance-books-best-training-resources/

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:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

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.

You’re not going to gain much fitness in the last few days before a race but nailing your carb load can give a huge boost in performance.

We’re bringing together registered dietician Travis Wilson and running coach Andie Cozzarelli to help you master the art of the carb load with topics including:

• How long before race day you need to start increasing your carb intake
• How to know how many carbs your body needs
• Whether to focus on whole grains or fast-absorbing simple carbs like pasta and white bread 
• Examples of what to eat at each point in the carb load as your race approaches
• How to fix common fueling problems like cramping and GI upset

Making carbs your friend will help you to hit your paces for longer without feeling fatigued and Travis helps us to understand the science behind how this works.

metpro.co

3 Ways to Effectively Carb Loading Before a Race - Runners Connect

Glycogen Calculator - How Many Grams of Crabs you Need to Avoid Hitting the Wall

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 
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• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Previnex Joint Health Plus

Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. 

In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination.

I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys.

If you’re suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

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

Lots of runners fear the DNF (Did Not Finish) but you don’t have to. On today’s show, Cory and Hayley discuss why you should embrace the DNF.

In this episode we talk about:

• When to consider a DNF
• Why pro runners DNF so often in races
• How to get back to the finish or back home if you DNF
• Adjusting your running goals after a DNF
• Overcoming mental challenges like anxiety and disappointment when a run doesn’t go as planned
• Why embracing the DNF can help you to perform better in races

After months of training you may understandably feel disappointed or frustrated with a DNF. 

We’re here to tell you that embracing and maybe even planning for the possibility of a DNF will help you to come back stronger. Listen to the show to find out how.

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:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

SlumberCBN

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. Again that’s slumbercbn.com/runnersconnect

It can be overwhelming trying to make sense of all the data on your running watch but understanding how to use this data in your training can be a game-changer.

In today’s show, we’ll focus on how you can use this data to your advantage and answer questions like:

• What are the most valuable running metrics to pay attention to?
• What are these metrics calculated and what do they actually mean?
• How accurate is the data from your running watch or other running accessories? 
• What is a data-driven approach to training and why you may benefit from this strategy?
• What are some specific examples of ways to adjust your training based on common running metrics?
• Is there such a thing as tracking too much data?

Measuring your progress will let you learn what works for you to maximize your training.

Previous podcast discussing the most important training data: https://runnersconnect.net/running-questions/most-important-data-to-look-at-after-your-run/

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:

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

What if you could take a long break from running and not lose any fitness? 

The theory is simple; train harder now so that you have mileage “banked” for later when you might be training less. 

We’ll look more closely at whether this could be an effective strategy with topics including:

• Why mileage matters for building aerobic fitness
• How long it takes to lose fitness during a break from training
• What is supercompensation and whether it helps you to hold onto fitness longer
• Whether it matters how you spread mileage across a training cycle or if it’s only the total volume that counts
• Whether banking mileage is an effective strategy that you should consider adopting 

Don’t let a break eat into your fitness and find out if you can really bank fitness beforehand.

Supercompensation training: Supercompensation Training: Learning from Elite Runners - Runners Connect

Fuelling Blueprint: https://runnersconnect.net/fuel

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:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. 

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

Previnex Joint Health Plus

Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. 

In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination.

I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys.

If you’re suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Chipotle Mexican Grill has partnered with Strava to motivate runners across the globe with free burrito bowls and we’re speaking with Vice-President of Brand Marketing, Stephanie Perdue, to find out more about this unique challenge.

During the interview we chat all about the City Challenge, including:

• How runners competed to earn free Chipotle for a year
• Why participating runners get so competitive 
• How challenges can add excitement and motivation to your training
• Results and fun stories from the latest edition of the City Challenge
• Whether you can expect to see more opportunities for earning free burrito bowls

To hear about this one-of-a-kind event, be sure to listen to today’s episode.

Socials:

• Instagram: @Chipotle
• X: @chipotleTweets

City Challenge Press Release: https://newsroom.chipotle.com/2025-01-02-CHIPOTLE-X-STRAVA-PARTNERSHIP-GOES-GLOBAL-INTRODUCING-THE-CITY-CHALLENGE-IN-25-MARKETS-TO-KICK-OFF-2025

Other City Challenge Instagram Content:

• San Francisco Rallies around challenge 
• @chipotlechasers_sf
• Tempe, AZ tough competition

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:

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.

The Race Fueling Blueprint

Did you experience what it was like to hit the wall at your last race?

Or maybe you're running your first half, full or ultra and you fear what that dreaded wall looks like?

Well, what if I told you there was an exact, scientifically-researched formula to calculate exactly how much glycogen, water and electrolytes you personally need to guarantee you don't hit the wall?

That’s exactly what we give you with our Race Fueling Blueprint.

The blueprint allows you to simply enter your data (like your weight, goal time and current fitness and then we calculate YOUR exact, specific fueling needs during the race

More importantly, the Blueprint then provides an actionable, easy-to-follow prescription for how to practice, carbo-load, taper and execute your exact racing nutrition strategy.

Plus, the calculations can factor in any food preferences or sensitivities, whether you’re a heavy or light sweater and even what type of gels and fluids you prefer to use.

And with the kick off to the spring racing season, we’re offering our patented Cramp Prevention Program as an added bonus to the Blueprint.

The Cramp prevention program is a first-of-it’s-kind strength program specifically focused on training your body not to cramp during long races.

So, if you're tired of hitting the wall or cramping during your longer races, we'll provide you with everything you need to get through your next race strong. Get yours here to runnersconnect.net/fuel

There’s no better preparation for race day than another race but the key is understanding how to schedule your races so that it enhances your training rather than getting in the way. 

We’ll cover racing topics today that include:

• What separates a goal race from a tuneup race or other races in training
• How racing more can make you better prepared for your goal race
• How to pick the right race that fits in your training
• Whether you need to taper when racing in the middle of a training block
• How far apart your races should be from other races or hard workouts
• Why you might not want to give your full effort at every race

If you want to know how to make racing a more regular part of your training routine then make sure you listen to today’s show.

Tune-up Racing Blog: How to Incorporate Tune-Up Races into Your Training - Runners Connect

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:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

SlumberCBN

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. Again that’s slumbercbn.com/runnersconnect