Run to the Top Podcast | The Ultimate Guide to Running

Running is very inclusive and just about anybody can participate with not much more than a decent pair of running shoes. This doesn't mean that we all have the same experience though and today's show will be all about special considerations for female athletes.

In this episode, coaches Andie and Hayley do an amazing job of breaking down how female athletes can perform their best. Whatever your age or lifestyle, they'll be diving into how you can stay healthy, happy, and fit as a female runner. This is a pretty broad topic so we'll be covering everything from:

• How to train around the menstrual cycle
• Specific fueling needs for female athletes
• Why fasted runs may not be recommended
• Why losing your period can be a warning sign for runners and what to do if this happens to you
• And many more topics I'm confident you'll relate to if you're a female runner

We think you'll find this topic super interesting whether you're a female runner yourself or not so stay tuned for expert tips on successful training as a female athlete.

Resources from Dr. Stacy Sims: drstacysims.com Nutrition information from Kylee Van Horne: flynutrition.org/about/ Resources for RED-S and nutrition from Renee McGregor: reneemcgregor.com

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This week's show brought to you by:

Dri Seats

If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots.

Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

Nutrisense

Nutrisense is a small device that you put on the back of your arm that then provides real time feedback on how your body responds to the foods that you're eating, your exercise, stress and even your sleep.

With Nutrisense you're not shooting in the dark. Nutrisense helps you track your data, understand your glucose trends, and see your macronutrient breakdown for each meal. The app also gives you an overall score for each meal based on your body's response.

Honestly, I recommend everyone try Nutrisense. When you use it for a month it will open your eyes in profound ways to how your food, your exercise, everything you are doing is affecting you.

You can get all of this today. Nutrisense has a special offer for our listeners. Go to Nutrisense.com/rttp and use code RTTP to save $30 off your first month plus get a free month of nutritionist support.

Be sure to tell them you learned about Nutrisense on the Run To The Top podcast.

Visit Nutrisense.com/RTTP and use the code RTTP to start decoding your body's messages, and pave the way for a healthier life!

For many runners, increasing their mileage is a goal that's difficult to do when gearing up for a race due to the need to focus on workouts and all that goes into proper race specific training.

Thus, the time between races is an awesome opportunity to work on increasing your mileage.

Today, we're joined by Ryan Warrenburg, one of the coaches at On Zap Endurance, an elite marathon group based in North Carolina.

He's an expert in aerobic development for runners of all ages and ability levels, so today he's going to talk with you about…

• The benefits of increasing your mileage and why it's the biggest limiter for most adult runners.
• How to increase your mileage safely and effectively and reap the benefits.
• Plus tips and tricks to make running more miles easier.

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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:

TIMELINE

Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better.

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria.

Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle.

Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier.

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Magnesium Breakthrough from Bioptimizers.

Supplementing with magnesium before you go to bed has been shown in scientific studies to…

• Increase in muscle oxygenation during high intensity exercise
• Reduce inflammation
• Significantly improve sleep quality
• Improve aerobic exercise capacity when training.

When you're looking for a magnesium supplement, make sure you take one that is organic and has all 7 unique forms of magnesium.

Our recommendation is Magnesium Breakthrough from Bioptimizers because it's made with the highest quality, organic magnesium and contains all 7 critical forms. Most other magnesium supplements are synthetic and only contain one or two forms of magnesium, which is simply not enough.

For an exclusive offer for Run to the Top listeners go to magbreakthrough.com/runtothetop and use the code run10 and you'll save an additional 10% on any purchase.

Don't let your hard earned fitness go to waste!

Coach Michael gives you 5 ways to approach your training between races so you start your next training cycle even stronger than before.

Running Fitness Bootcamps - runnersconnect.net/FOCUS/

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This week's show brought to you by:

Previnex

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.

Nutrisense

Nutrisense is a small device that you put on the back of your arm that then provides real time feedback on how your body responds to the foods that you're eating, your exercise, stress and even your sleep.

With Nutrisense you're not shooting in the dark. Nutrisense helps you track your data, understand your glucose trends, and see your macronutrient breakdown for each meal. The app also gives you an overall score for each meal based on your body's response.

You can get all of this today. Nutrisense has a special offer for our listeners. Go to Nutrisense.com/rttp and use code RTTP to save $30 off your first month plus get a free month of nutritionist support.

The importance of proper nutrition during intense periods of training can't be overlooked.

While most runners spend most of their time focusing on their workouts, recovering from these hard efforts is often more important than the training itself.

The best way to do this is by supplying your body with the correct nutrients at the correct times before, during and after your training.

And this all starts with understanding macronutrients - what they are, what each macronutrient is best at, and when to best include them in your diet.

So, today we're going to be talking with our very own Coach Jeff Gaudette about everything macronutrients. You're going to learn…

• The best times to include each macronutrient in your diet
• The optimal macronutrient ratio for runners based on your goals
• How to best hit your macronutrient targets
• Plus much, much more.

Calculate how many calories you burn each day so you can better target your nutrition needs with our Calorie Calculator

• 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:

NuNee

Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner's Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain.

Unlike other knee sleeves and supports that use compression, NuNee's unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery.

To learn more head to runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you'll save 50%. Even better, they offer a full money-back guarantee if you don't experience immediate relief.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.

That's why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.

To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Runners are often divided on whether they prefer the solitude of running alone or the sense of community that comes with running in a group. Whatever your preference, most of us have found ourselves needing to head out the door alone at some point. Maybe you've had to sneak in a quick run before your next meeting or maybe you couldn't find someone at the same pace for a workout. Luckily, there are a lot of strategies runners can use to make the most of these solo adventures.

On today's show, we'll talk about why these runs may actually be beneficial for your running and how to make them more enjoyable if you struggle to get excited about training without a group. Over the course of the next hour or so, we'll cover topics including:

• How solo runs can make you a better runner
• Tips to stay engaged when running alone
• And we'll even hear from you, the RC community, on your favorite strategies to keep these runs fun

Footpath Mapping Tool: footpathapp.com Strava: strava.com

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• GET EXPERT COACHING AT RUNNERSCONNECT!

This week's show brought to you by:

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

ARMRA

If you're looking for the best way to strengthen your immune system and improve recovery during your taper or as the seasons change, you need to check out ARMRA Colostrum.

ARMRA Colostrum is a superfood concentrate of bovine colostrum that harnesses over 400 living, bioactive nutrients that rebuild the barriers of your body and fuel cellular health

In fact, Colostrum has been shown in scientific literature to strengthen immunity, enhance nutrient absorption, improve fitness endurance and decrease recovery time.

The literature speaks for itself and adding ARMRA has one of the best additions to my post-workout nutrition.

You can check out all the research for yourself at tryarmra.com/RTTT. Plus, to make it easier for you to personal experience the benefits, we've worked out a deal where you can save 15% off your first order.

Just head to tryarmra.com/RTTT to see the research yourself and get 15% off your first order.

Join us on this episode as we delve into the remarkable journey of Fitz Koehler, a renowned race announcer for iconic events like the Los Angeles Marathon and Big Sur Marathon, fitness instructor, and author.

Discover how her boundless energy and enthusiasm engages runners of all ages and backgrounds, making their times in this sport an unforgettable experience. Specifically, listen in to learn about:

• her personal cancer journey and how it led to the creation of her inspiring books series: Cancer Comeback
• the key lessons and moments that fueled her running motivation during challenging times, and the specific breakthroughs that kept her moving forward.
• the powerful role of media in shaping attitudes toward fitness and health, and why making fitness accessible to a wide audience through various channels is essential.
• the heartwarming story behind the Morning Mile initiative, aimed at promoting physical activity among school children.
• valuable tips for making running a sustainable and enjoyable part of life, regardless of your current fitness level.

Join us for an inspiring conversation that will motivate you to pursue your own dreams and create a life you love.

• Meet Fitz Koehler

• 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:

TimeLine Nutrition

Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which create energy in nearly every cell in your body Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

BiOptimizers

Today's episode is sponsored by Magnesium Breakthrough from Bioptimizers. Their industry-leading magnesium supplement helps you sleep better and reduce stress. For an exclusive offer for Run to the Top listeners, go to magbreakthrough.com/runtothetop and use the code Run10 to save 10%.

AG1

If you're someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious. If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt.

Nailing your workouts and getting consistent mileage is key to improving as a runner, but in order to absorb this training and avoid injury you need to make sure you're prioritizing recovery.

The period between runs is when your muscles and tissues can repair themselves so that you're ready for your next session

Recovery is a broad topic that includes anything from complete rest to stretching and even light exercise. There are lots of options out there and the list is growing with brands coming out with new tools and gadgets to help speed up the recovery process. That's why we're bringing you a recovery edition of our underrated/overrated format to tell you which recovery topics are going to deliver results.

We're going to explore the benefits of tons of recovery options to answer questions such as:

• Is doing nothing a good recovery strategy?
• Do you need to cool down after your workout?
• Which recovery tech actually works?
• And we'll discuss what other strategies you can use to speed up the recovery process

So let's get into it, with underrated and overrated recovery topics!

Foam rolling routine for runners: youtube.com/live/td81rzxXQV4?si=iv5aHtZPWLjb67KH&t=414

3-minute active warmup: youtu.be/i6rWCPZNHxQ

• 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:

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

Previnex

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.

On this episode of the Run To The Top Podcast we are talking with Andrejs Birjukovs, a certified coach and multisport athlete whose latest book, "The Resilient Athlete", ultimately argues that the true source of strength for any athlete who values performance and improvement isn't talent, or commitment, or experience - it's resilience.

Under the umbrella of this appreciation for resilient running, I ask Andrejs about:

• how the hero's journey applies to running
• how you measure resilience in running
• why it's not possible to live long-term with a competitive mindset
• how we can consistently hit flow states in running
• what emotional fitness looks like
• the 3 pillars for energy and vitality in running

And way more! Tune in for a fascinating conversation about the role that resilience plays in running.

• Book: amzn.to/46ujvWY
• Blog: theathleteblog.com/

• 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:

BiOptimizers

Today's episode is sponsored by Magnesium Breakthrough from Bioptimizers. Their industry-leading magnesium supplement helps you sleep better and reduce stress. For an exclusive offer for Run to the Top listeners, go to magbreakthrough.com/runtothetop and use the code Run10 to save 10%.

LMNT

LMNT is loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.

To get this special offer and make sure you're hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

While conventional wisdom suggests runners may peak as early as in their 20s, many amateur and elite runners alike are running their best well into their 30s, 40s, and beyond.

Some of these high-performing athletes may not even start running until later in life but manage to perform at incredible levels.

These athletes are proof that you can find success at any age and today's show is going to explore how runners of all ages and experience levels can find success at running.

This one is for any runners out there, whether you're a competitive high-school athlete or retired and just taking up running for the first time. We'll go deep into what leads to long-term success in the sport with topics including:

• Is there a peak age for running?
• How age affects running, including the ways your training should change over time
• Tips for masters athletes to perform their best
• Can you run fast while taking up running at a later age?

And most importantly, we'll cover how you can maximize your potential no matter where you are in your running journey. So let's get into it!

• 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:

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

NuNee

Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner's Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain.

Unlike other knee sleeves and supports that use compression, NuNee's unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery.

To learn more head to runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you'll save 50%. Even better, they offer a full money-back guarantee if you don't experience immediate relief.

"Long Run To Glory" chronicles the remarkable morning of August 5, 1984, when four legendary marathoners, Joan Benoit, Grete Waitz, Ingrid Kristiansen, and Rosa Mota, converged for the historic Women's Olympic Marathon in Los Angeles.

These women had already shattered records and dominated the running scene for half a decade, revolutionizing the sport in the process. Their journeys, rivalries, and the inaugural Women's Olympic Marathon are vividly depicted in this gripping account of athletic prowess and determination.

In today's episode of Run To the Top, we are joined by the author of "Long Run To Glory", Stephen Lane to talk about:

• the personality traits, reputations, running styles, and challenges faced by each of these four star marathoners
• the historical and cultural aspects of women's long-distance running, specifically how Title IX shaped the landscape of women's participation in sports in the years leading up to the 1984 Olympic marathon
• how this particular race influenced the world of marathon running and women's sports in general for years and decades to come

And much more! Tune in for a reflection on one of the most interesting and pivotal moments in long-distance running history.

Long Run To Glory

• 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:

TimeLine Nutrition

Timeline Nutrition has developed a groundbreaking product called Mitopure that revitalizes your mitochondria, which create energy in nearly every cell in your body Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

BiOptimizers

Today's episode is sponsored by Magnesium Breakthrough from Bioptimizers. Their industry-leading magnesium supplement helps you sleep better and reduce stress. For an exclusive offer for Run to the Top listeners, go to magbreakthrough.com/runtothetop and use the code Run10 to save 10%.

AG1

If you're someone who struggles to get in all the fruit and veggies you need, or who wants to get more consistent but always falls off, or you end up finding tons of fruits and veggies gone bad in the fridge, AG1 will make it simple and delicious. If you want to try them out and get a special bonus of 5 travel packs and a year's supply of vitamin D, head to athleticgreens.com/rttt.