Every racing distance comes with its own challenges, but in this episode the RC team is going to debate what race is the best test to crown the fittest runner on the planet. The winner of the 100m dash is typically given the title of fastest on the planet but we’re not going to let sprinters have all of the fun. You’ll hear our coaches each make their case for what they believe is the best test of fitness before we officially settle on a winner. Distance runners are a special breed of athlete and it takes dedication to compete in the sport. That’s why we’re celebrating your hard work by discussing all of the strengths required to excel at every distance from the mile up to ultra-marathons.  Although every race has its unique challenges, there can only be one victor. In order to help answer what race is the best test of fitness we’ll cover topics including:  What is fitness and how can it be measured? What traits make a runner successful over different races? And, of course, we’ll give you our thoughts on what race is the best test of fitness    Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;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. 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 LMNT. It&#39;s loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magne

RC Crowns the Fittest Runner on the Planet

A captivating chat with Fiona O&#39;Keefe, a former coach at Runners Connect, about her remarkable journey to winning the US Olympic Trials marathon and earning a spot on the Paris Olympic team.  Her insights and experiences shed light on the dedication and balance required for elite-level training and competition. 🏃‍♀️ Key Takeaways from the Conversation: - Balance and Recovery: The importance of balance, rest, and recovery in marathon training, from managing caffeine and alcohol intake to prioritizing 9 hours of sleep. - Mental Engagement: Seeking outlets for mental disengagement and relaxation, while also staying engaged in activities beyond running, is crucial for maintaining focus and drive. - Embracing Success and Growth: Fiona&#39;s journey underscores the value of recognizing personal progress, embracing strengths, and continually pursuing improvement, serving as an inspiration to both elite and amateur runners.   Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;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. Muscle Health Plus We all know how important recovery is for our training and proper recovery always starts with nutrition. Simply put, you need to give your body the nutrients it needs to repair the damage done from the hard work you put in. That’s where the newest product from Previnex comes in, Muscle Health Plus. Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinicall

US Olympic Marathon Trials Champion (and former RC Coach) Fiona O’Keeffe

To many of you, Abdi Abdirahman is a household name. He’s the first American distance runner to make five Olympic teams and the oldest American distance runner ever to make an Olympic team. The list of accomplishments goes on. A few years ago, he wrote a book called “Abdi’s World,” which chronicles his impressive career in running, and that's why I wanted to have him on the show. In this conversation, we discuss:  Not taking the sport too seriously as a strategy to stay competitive. Self-belief and why he’s never lacked motivation to be a professional runner. The importance of a team environment and the psychological challenges of group workouts. Rules to live by in running. What’s next for his professional career.  Like probably everyone else, I found Abdi to be equal parts generous, joyful, introspective, and excited in this conversation. I hope you take as much from it for your own running life as I did.   Connect, Comment, Community    Abdi's World: The Black Cactus on Life, Running, and Fun  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: Fatty15 Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3.  C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order. Timeline Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, 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.

Abdi Abdirahman: Insights into Running Excellence

In this edition of RC spotlight we hear from Frederich Hayem (Fred), a relatively new runner who has achieved rapid success since taking up the sport just over a year ago. He is the perfect example of how good training and learning from your mistakes is the best way to improve as an athlete.  He joined our coaching program with the goal of running his first marathon and crushed it, running a 3:29. Despite some injury and setbacks, he has taken several minutes off of his already impressive half marathon PR and as he moves into a new age group, he is only continuing to get faster. Fred attributes much of his success to consistent strength training and sticking to a plan without stressing about hitting mileage or paces exactly. To learn more about Fred’s story and growth as an athlete we’ll chat about topics including:  How Fred used his background in strength training to help his running performance Why consistency is king when it comes to improvement in running What it means to be a “smart runner” Why you should avoid focusing on perfection if you want to get faster Fred’s future goals, including some big races in 2024  A lot of runners strive to get better quickly but Fred shows that you don’t need to rush the training process in order to see great results. If you are new to running or have been training for a while and want to get better you’re going to love this conversation.   Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;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. Flagstaff Retreat Spots are starting to fill up fas

RC Spotlight - Steady but not Slow with Frederich Hayem

Joe Friel is a renowned endurance sports coach most notable for some of the elite triathlon and cycling athletes he’s worked with over the years. He’s also the author of a great book called the “Triathlete’s Training Bible” and he joins the show today to discuss some of the running-related themes in the newest edition.  In a wide-ranging conversation around mental readiness, physical readiness, and race-season planning you’ll get some excellent takeaways from topics like:  why should you become mentally ready before you’re physically ready for a race the most important questions to gauge your mental readiness  the concept of a “success savings account” how to determine your “ability limiters” and “goal-specific weaknesses” how to properly use a training diary  Joe is a wealth of training information. Give it a listen!   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: BiOptimizers One of the best and easiest ways to improve the quality of your sleep is by getting enough MAGNESIUM. Why? Because research shows that magnesium lowers cortisol levels, so you feel less stressed, and increases GABA levels which encourages relaxation at the cellular level, both of which help you enter and stay in a state of “deep sleep” for longer. That’s why I recommend Magnesium Breakthrough by BiOptimizers. Unlike generic supplements, BiOptimizers “magnesium breakthrough” product contains all 7 unique forms of magnesium, which is critical for maximizing its effectiveness.  If you’re interested in seeing just how much magnesium can help your sleep, head to bioptimizers.com/runtothetop and use the code RUN10 to save 10% and get two special gifts.  LMNT Maintaining electrolyte levels as you gear up for your big spring races is critical to your performance. That’s why we recommend all runners check out LMNT. 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.  To get this special offer and make sure you’re hydrating properly this spring, head over to drinklmnt.com/runnersconnect. 

How To Plan Your Next Racing Season with Joe Friel

It can be trickey to tell the difference between a niggle and an injury but how you respond when something doesn’t feel quite right could be the difference between a PR and and DNF. Coach Hayley Munn joins us in this to show, bringing her educational background in physical therapy and years of coaching experience to help tell the difference between an injury and a niggle and explain what to do about each of them.  It can be really challenging sometimes for even the most experienced runners to make this distinction but there are some general guidelines you can follow to stay healthy and limit the chances of a niggle or injury derailing your training. To better understand these strategies we’re going to cover topics that include:  What is a niggle and how is it different from an injury? How thinking more positively about an injury can actually help in the recovery process How much running is appropriate if you think that you may be injured And strategies you can use to maximize your chances of getting to the start line in good health  The Ultimate Guide to Injury Prevention Resources for Managing Pain by Dr. Rachel Zoffneess   Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;s Circle Facebook Community   RunnersConnect Facebook page  GET EXPERT COACHING AT RUNNERSCONNECT!  This week’s show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I&#39;ll admit, I don&#39;t. It&#39;s tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That&#39;s where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you&#39;re struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year&#39;s supply of Vitamin D when you order at drinkag1.com/RTTT. Get yours now! Previnex Muscle Health Plus Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available.  Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more!  I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single s

Injury vs. Niggles: How to tell the difference and what to do when either strikes

In this episode of Run To The Top, sports dietitian Alex Larson delves into the intricacies of fueling for improved performance and body composition among endurance athletes, advocating for a flexible eating style.  Larson offers insights into post-race recovery, emphasizing the importance of timing and food group choices to optimize recovery windows. The discussion also touches upon the early signs and consequences of underfueling, highlighting the need for sustained nutritional support for athletes.  Addressing a common misconception, Larson explains how athletes can simultaneously enhance speed and achieve leanness, while also offering practical advice on balancing athletic aspirations with a hectic lifestyle.  Through nuanced guidance and expertise, this episode provides valuable insights for athletes seeking to optimize their nutrition and performance.   Connect, Comment, Community   Alex Larson Website  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 Changing your pillow to something customized to your sleep position, firmness, and one that can keep you cool can have a dramatic impact on your sleep quality.  When I switched to the Lagoon pillow, my average number of times waking dropped to 2 per night and my deep sleep increased by 45 minutes. I’ve noticed a huge difference in how I feel in the morning, often waking up 30 to 45 minutes before my alarm and not feeling tired. If you want to see the dramatic effect a pillow designed just for you can be, head to lagoonsleep.com/top. If you use the code TOP at checkout, you’ll save 15% off your purchase. Timeline Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, 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. Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take.  Improving your mitochondria is one of the best things you can do for your health and with Mitopure from Timeline nutrition, it has never been easier.  Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

Fueling Athletic Performance: Strategies for Endurance Athletes with Sports Dietitian Alex Larson

If you’re a runner, you probably already know you need to train to get faster but what about taking this to the next level with over 175 miles per week?  This is exactly the type of extreme training that went into Kelvin Kiptum’s world record setting marathon performance, where he ran 2:00:35 in Chicago this past fall.  In this episode we’ll take a closer look at Kiptum’s training and discuss whether everyday runners can employ some of the same strategies or if Kiptum’s radical approach to training is best reserved for the elites. It takes an incredible amount of talent and dedication to make it to the professional level of marathon running. Most of us will never come close to holding the 5:36/mile pace Kiptum ran but this doesn’t mean you can’t learn a few things from these exceptional athletes.  Over the course of the show we’ll discuss what you might be able to take away from Kiptum’s success with topics including:  What makes elite runners so good at their sport and could following their training make you a faster runner? How much mileage is ideal for maximizing marathon performance? Should you consider running more than one long run in a week? What is the best type of speed training for runners competing at the marathon distance or longer? Do you need to take rest days and if so, what is the ideal amount of rest?  If you’ve ever wondered how professional runners train or whether you could have what it takes to train like an elite athlete, you’re going to love this conversation. Long run workout ideas   Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;s Circle Facebook Community   RunnersConnect Facebook page  GET EXPERT COACHING AT RUNNERSCONNECT!  This week’s show brought to you by: Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there’s a better option. Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order. UCAN If you’re looking for a better energy gel that c

What you can learn from the training of a marathon world record holder

In this episode of Run To The Top, we are joined by Steve Sashen, the Founder-CEO of Xero shoes. We discuss his journey from returning to running in his late forties to becoming a competitive sprinter and building a prominent shoe brand. Our conversation delves into the problems with modern running shoes, the advantages and disadvantages of super shoes, various biomechanical studies informing the athletic footwear industry, and the case for minimalist footwear and barefoot running. Takeaways from this episode include:  Whether modern running shoes negatively impact running form and performance Whether barefoot running or minimalist shoes can help improve form and reduce injury risk The pros and cons of “super shoes” and the concept of a level playing field in shoe technology New research on how to implement barefoot running into your training program Whether the barefoot running movement has lost momentum in recent years  Steve is an engaging conversationalist with interesting views on shoe technology and the sport of running as a whole. You will enjoy this one.   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!  Movement Vault  This week’s show brought to you by: BiOptimizers One of the best and easiest ways to improve the quality of your sleep is by getting enough MAGNESIUM. Why? Because research shows that magnesium lowers cortisol levels, so you feel less stressed, and increases GABA levels which encourages relaxation at the cellular level, both of which help you enter and stay in a state of “deep sleep” for longer. That’s why I recommend Magnesium Breakthrough by BiOptimizers. Unlike generic supplements, BiOptimizers “magnesium breakthrough” product  contains all 7 unique forms of magnesium, which is critical for maximizing its effectiveness.  If you’re interested in seeing just how much magnesium can help your sleep, head to bioptimizers.com/runtothetop and use the code RUN10 to save 10% and get two special gifts.  LMNT Maintaining electrolyte levels as you gear up for your big spring races is critical to your performance. That’s why we recommend all runners check out LMNT. 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. To get this special offer and make sure you’re hydrating properly this spring, head over to drinklmnt.com/runnersconnect. 

The Barefoot Advantage: Steve Sashen on Minimalist Footwear and Athletic Performance

In today’s episode, we’re bringing you a story from an incredible athlete who spent years of training to accomplish his goal of competing at the olympic marathon trials by running an OTQ time - and ultimately fell just short of that goal during his most recent attempt. This athlete happens to also be one of our own coaches here at RunnersConnect and his name is Ruairi Moynihan. Ruairi came so close to hitting the 2:18 standard back in 2022, running an impressive 2:21 marathon while training mostly for trail and ultra race distances. Most recently though, under the guidance of his coach - and former RunnersConnect coach - Dylan Belles, the two crafted more focused plan to chase the OTQ standard at the 2023 CIM marathon in December.  We brought Ruairi and Dylan on the show to recap how they approached training and then get their thoughts on what runners can do to learn from races that don’t go exactly as planned. Ruairi is an absolutely inspiring athlete who shares an honest story of failing to hit your dream goal that will be relatable to just about anyone listening. During this interview we discuss some lighthearted and more serious topics including:  Why the olympic trials was an important goal for Ruairi and how it felt falling short of this objective Why Ruairi and Dylan were confident an OTQ time was achievable based on the previous training block Why the camaraderie between Ruairi and Dylan makes them an even better team And what went wrong on race day including thoughts on how runners can bounce back from a disappointing performance    Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;s Circle Facebook Community   RunnersConnect Facebook page  GET EXPERT COACHING AT RUNNERSCONNECT!  This week’s show brought to you by: AG 1 Ask yourself - do you get enough green veggies each day? I&#39;ll admit, I don&#39;t. It&#39;s tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That&#39;s where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you&#39;re struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONUS travel packs and a year&#39;s supply of Vitamin D when you order at drinkag1.com/RTTT. Get yours now! Previnex Muscle Health Plus Muscle Health PLUS combines clinically effective doses of creatine,

Ruairi Moynihan: Lessons from failing to qualify for the olympic marathon trials

In the remote Arizona mountain town of Flagstaff more than half a century ago, a training ground for generations of legendary runners and a collegiate dynasty at Northern Arizona University were born. Authors Matt Baxter and Ron Mann capture the history of it all in their new book “Running Up The Mountain&#39;&#39;. They join Run To The Top to reflect on some of the key insights from the story including:  The benefits of altitude training and other environmental factors that shaped the birth and increasing success of the program Dealing with budget constraints to fund the team and how they overcame that adversity by emphasizing a culture of strong work ethic and total commitment  How rivalries with other teams and athletes over the years positively field performance gains How the team has been able to maintain a humble, underdog-esque mentality even after establishing a reputation as one of the nation’s strongest programs  The importance of leadership transitions for continued program success The experience and challenges of maintaining their team culture during the pandemic  For those curious about the history of NAU’s running program and what it’s like building a marquee running program from scratch, you will enjoy this conversation.    Connect, Comment, Community    Running Up The Mountain (Book)  Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;s Circle Facebook Community   RunnersConnect Facebook page  GET EXPERT COACHING AT RUNNERSCONNECT!  This week’s show brought to you by: Fatty15 The benefits of Omega-3 fatty acids are widely espoused, and rightfully so, in almost every healthy diet in the world. The problem is that Omega-3 supplements face a lot of issues. From going rancid quickly to cheap forms not being absorbed. But thanks to Fatty15, now there’s a better option. Fatty15’s C15 omega-3 is made from a patented, oxidation-resistant form of pure C15 derived from plants. It’s vegan-friendly, free of flavors, fillers, allergens or preservatives. Plus, independent studies have shown is has 3x the healthy-aging cell benefits of omega-3 or fish oil and that it’s 3x better, broader, and safer than traditional omega-3. C15 works in multiple ways: It repairs age-related damage to cells, protects them from future breakdown, and boosts mitochondrial energy output. Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/RTTT and using code RTTT at checkout for an additional 15% off your first order. Timeline Nutrition Time-line Nutrition&#39;s Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, 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,

Building a Distance Running Dynasty in Flagstaff

Welcome back to RC spotlight where we highlight amazing achievements from runners just like you. Today’s athlete proves that success in running comes in a variety of forms. On today’s show, we’ll hear from Catie Markesich, an athlete who isn’t afraid to carve her own path by prioritizing personal growth and happiness in the sport. This is the story of a runner who brings out the best in herself and others as she tackles challenging goals. Catie competed in numerous marathons and ultra-marathons during 2023 with aspirations to do big things on the roads and on the trails in 2024. Despite some amazing accomplishments last year that included winning a marathon and completing a 105-mile race, Catie puts just as much time and effort into helping others accomplish their own goals.  She is an advocate for advancing diversity, equity, and inclusion in the sport at all levels and an overall great role model for others. In this episode Catie shares with us her running journey including the good, the bad, and the ugly with topics including:  Turning personal struggles related to fueling and mental health into a catalyst for personal growth How Catie is taking action to make the running community a safer and more inclusive space Why helping others achieve their goals is important to Catie  And we’ll chat about what other runners can learn from Catie’s focus on bettering herself beyond the scope of the sport  With that, let’s get into with our RC spotlight of Catie Markesich!   Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;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 UCAN If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN. Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels.

RC Spotlight - Becoming your best self with Catie Markesich

It’s the New Year and that means aspirational thinking is in the air. Many of you might be wondering - how do you harness that mindset not just in the first days and weeks of the year, but throughout 2024? Well, metabolism expert and transformation specialist, Angelo Poli returns to the show to address just that. We talk about:  goal setting around sports nutrition and everyday dieting understanding the levers for change in your diet and overall lifestyle to follow through on your ambitions new research in these areas that back up the latest protocols Angelo and his team use with their clients for nutritional breakthroughs the role of identity creation in hitting your nutritional targets and a list of the disruptive behaviors and lifestyle hacks that top coaches use with their clients to additionally help with follow-through  If you’ve made big goals for 2024, whether it’s nutritionally related or in some other context, and you’re looking for best practices on how to stay excited and disciplined for the long term, you will want to tune in!   Connect, Comment, Community   Check Out MetPro  Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;s Circle Facebook Community   RunnersConnect Facebook page  GET EXPERT COACHING AT RUNNERSCONNECT!  Movement Vault  This week’s show brought to you by: LMNT Winter Did you know that you’re likely to sweat as much, if not more, in the winter than in the summer? That’s because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it’s harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body&#39;s best performance.  But you&#39;ve also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don&#39;t need a bunch of sugar and artificial junk along the way.  Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange.  It even comes unflavored for those who prefer the clean, salty taste. That’s why we recommend all runners check out Element this winter. It&#39;s loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn&#39;t include anything you don&#39;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 claim thi

Fueling Your 2024 Ambitions: Mastering Nutrition, Lifestyle Hacks, and Long-Term Discipline with Angelo Poli

Every runner knows the best workout is the one you actually do, but it can be hard to find time for consistently sticking with your training program.  Luckily, there are ways to improve your training without taking time away from other activities or even to cut down on the time required for your current workout routine. Here’s our list of what you’ll learn  Creative ways to make your runs more time-efficient Tips to make fueling your runs less of a chore Ways to combine some of your workout activities   And many other tips and tricks to cut down on training time    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: 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 Muscle Health Plus Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available.  Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more!  I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price.  To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order.  Plus, they offer a 100% money back guarantee, no questions asked, if you don’t feel the benefits too.

Time-saving hacks for runners

When dealing with everyday pain and tightness in your body, life may not be as enjoyable as it could be, and this extends to running. You become more injury-prone, your performance suffers, and movement becomes less enjoyable. Above all, you may not be living up to your full potential. If this resonates with your recent experiences, tune into this episode with Dr. Grayson Wickham, a Physical Therapy expert and founder of the Movement Vault. Dr. Wickham is on a mission to assist runners in moving better, performing better, reducing pain, and leading better lives. During this conversation, we explore various topics, including:  The epidemic of back pain in the running community and why 99% of it is preventable. The importance of differentiating between static and active stretching. Active stretching is to joint maintenance what brushing your teeth is to tooth maintenance. How your choice of shoes may impact the health of your feet. Exploring whether sitting is the new smoking and providing actionable advice on what to do about it. Identifying the best times of day for active stretching and the top 5 stretches that runners should incorporate.  Moreover, if you believe there's room for improvement in your joint maintenance, range of motion, and physical durability during crucial training blocks, this episode is a must-listen.   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!  Movement Vault  This week’s show brought to you by: Stress Guardian Beat the stress of the holiday season with stress guardian from BiOptimizers. It’s packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. Learn more at stressguardian.com/runtothetop 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.

What Runners Need To Know About Joint Maintenance

One of the most polarizing topics in running is the treadmill. Some love the comfort of running indoors while others find this machine boring or monotonous, giving it a nickname in the running community as the “dreadmill”. Wherever you stand on this debate, it can be a useful tool for training that provides consistency and control over your runs.  We’re right in the middle of winter right now and if you live in a cold climate, you’re almost certain to have days where cold and snow make running outside uncomfortable, or even unsafe. This applies to other climate as well like extreme heat or wind. On these days it can be extremely useful to make use of the treadmill. Even if you don’t own a treadmill, most gyms will have plenty of them and typically offer day-passes for those without a membership.  In today’s show, we’re going to hear from real runners like you with their best tips to keep treadmill running fun and make it a part of their running routine. We asked our RC audience to tell us how they make their treadmill runs more enjoyable and we got some great answers. Over the course of this episode we’ll cover:  The benefits and drawbacks of treadmill running How real RC listeners use the treadmill in training, including their favourite workouts And we’ll hear from our audience about their best strategies for making treadmill running more fun  Clip-on fan from Amazon Boston Marathon Course Tour   Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;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 AG 1 Ask yourself - do you get enough green veggies each day? I&#39;ll admit, I don&#39;t. It&#39;s tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That&#39;s where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. T

Real Runners Give you their Best Treadmill Tips

The turn to the New Year is a great time to reflect back to lessons learned and look forward to what you hope to accomplish. In that vein, in today’s episode I’ll dive into…  2 important lessons I learned in 2023 My goals for 2024 Exciting updates coming from RC Some of my favorite episodes from 2023   runnersconnect.net/638  runnersconnect.net/642 runnersconnect.net/650 runnersconnect.net/651       Training for the marathon? Get training advice and prep tips from some of the best coaches and athletes we&#39;ve interviewed over the last 11 years:  https://linkmix.co/12431456      Speed, workouts, base training and more. Learn how to run your best 5k with this podcast playlist.  https://linkmix.co/12448840      Training for your first ultra and want to learn from some of the best runners in the sport?  https://linkmix.co/12448966      Getting your fueling right is a critical part of marathon success. Learn from some of the best nutritionist and coaches about how to plan your fueling on race day.  https://linkmix.co/12449118      Weight loss is one of the most common nutrition goals we see with athletes we coach. This playlist contains nutritional and weight loss advice from some of the best coaches and nutritionists in the sport.  https://linkmix.co/12449228      What if you could actually run your best past age 40? And get fitter and stronger? In this playlist we’ll go over the mental obstacles we face as masters runners, from perhaps not being able to reach our previous best times to wondering what’s our potential and overcoming the fear of injury.  https://linkmix.co/12449557      Constantly suffering from injuries and can&#39;t seem to break the injury cycle? Here&#39;s some of the best advice we&#39;ve accumulated over the years about how to stay healthy and stay on the roads and trails!  https://linkmix.co/12449427      Enjoy these podcast playlists to keep you motivated as you kick off your New Year&#39;s training goals!   Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;s Circle Facebook Community   RunnersConnect Facebook page  GET EXPERT COACHING AT RUNNERSCONNECT!  This week’s show brought to you by: LMNT Winter Did you know that you’re likely to sweat as much, if not more, in the winter than in the summer? That’s because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it’s harder to notice. Now, you already know that when you sweat, you lose electrolytes, which are essential for your body&#39;s best performance. But you&#39;ve also been told that too much salt is bad for you, so it can get confusing to know what to do. The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don&#39;t need a bunch of sug

Lessons from 2023 and What’s Next in 2024

The winter season is officially here and while most people spend their time inside watching Netflix or curling up to a good book; many runners brave the elements to keep training through tough conditions. If you’re a runner looking to run year-round we’re here to help. In this episode of underrated or overrated, we’re covering winter training topics so you know what gear and training strategies will actually help you to get through the colder winter season. Training in the wintertime can bring many unique challenges. In colder climates the cold and snowy weather means lots of extra layers and, depending on the conditions, some extra flexibility to find a safe running route. We thought we’d make it simpler to navigate these challenging conditions by answering winter training questions like:  Does Goretex gear actually help to keep you warm and dry? Are mittens or gloves better for protecting your hands during colder runs? Should you run through a snowstorm? And many more winter training questions!    Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;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 Muscle Health Plus We all know how important recovery is for our training and proper recovery always starts with nutrition. Simply put, you need to give your body the nutrients it needs to repair the damage done from the hard work you put in. That’s where the newest product from Previnex comes in, Muscle Health Plus. Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. To check out the science for yourself, head to runnersconnect.net/muscle

Underrated or Overrated: Winter Training

As we turn to 2024 many of us are starting to think about and plan our long-term goals. That’s why this week’s podcast is about helping you plan for the year. You’ll learn…  How to think about and plan big goals Finding the right races Planning your seasons    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: BiOptimzers If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough. Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand You’ll fall asleep in minutes and you’ll stay asleep throughout the night.  For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars. 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.

Planning Your Training for the Long-Term

Welcome to another edition of RC spotlight. Today’s show is all about an athlete who is absolutely crushing it in the marathon after not even being allowed to run long distances until later in life. Her name is Sabina Havkins and this talented runner has proven the glass ceiling is no match for her determination and perseverance. Sabina started running as a kid in high school when women couldn’t even have their own sports team. Despite a passion for distance running, she ran the 400m to get around rules at the time against women running longer distances. She went on to run in college and is now a 4-time Boston finisher! This is such a fun runner who truly enjoys the sport. We’re going to share some of her incredible story including:  Her experience with prejudice while running in high school How Sabina has excelled in the sport as a masters athlete The ways Sabina keeps running fun while training for challenging goals And we’ll hear what valuable lessons Sabina has learned along her running journey  Age graded calculator   Connect, Comment, Community   Follow RunnersConnect on Instagram  Join the Elite Treatment  where you get first dibs on everything RTTT each month!  Runners Connect Winner&#39;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 AG 1 Ask yourself - do you get enough green veggies each day? I&#39;ll admit, I don&#39;t. It&#39;s tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance. That&#39;s where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more. That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier. Look, if you&#39;re struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious. Get 5 BONU

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