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

Your running questions answered by our expert coaching staff 5 days per week
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Run to the Top Extra Kick Podcast | Answers to Your Running Questions

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Now displaying: April, 2017
Apr 28, 2017

What should you do when your iron (ferritin) levels are low and you can't seem to get them up while you continue running?

Should you rest? If so, what happens to your fitness?

If you try to train through, how long will it take your iron levels to return to a healthy level?

Coach Claire helps you figure out this complex issue in today's daily podcast episode.

Apr 27, 2017

How do you properly fuel for the marathon?

It's a loaded question with lots of subset questions?

How do typical recommendations change based on your weight, tolerance for taking in fluids and gels, and how long it will take you to finish?

What do the signals your body give you, such as feeling nauseated or having a full stomach, actually mean?

Coach Claire dives into all the details to help you setup a nutrition plan to meet your fueling needs.


Apr 26, 2017

When racing, especially during a longer race like the marathon or half marathon, is it better to use your GPS watch or race by feel?

What are the pros and cons to both methods?

Coach Claire helps you determine which is best for you, how to blend the two approaches, and ensure you execute your race plan.


Apr 25, 2017

It's one of the most common questions we get - how do you lose weight without sacrificing your running performance?

Truth is, it's a difficult balance. But, if you have the right information and a solid plan in place, it is indeed possible.

Coach Claire walks you through exactly how you need to approach this tough task so you can accomplish both of your goals - running well and losing weight.

And, if you want more info, you can join us for our Running Nutrition Summit May 5th-7th:


Apr 24, 2017

How do you prepare yourself for a cold weather race when you're training in hot conditions?

Maybe you're training all summer or in a warm part of the country for a potentially cold fall race or winter race. You don't want to get shocked by the cold temperatures and have it impact your performance.

Coach Claire gives you her advice on how to adapt your training.

Apr 21, 2017

Let's face it, carrying water with you during your run can be difficult.

So, are there ant tricks or tips you can learn to make it easier?

Coach Jeff gives his opinion in today's daily podcast.

Apr 20, 2017

Have you noticed that sometimes your heart rate seems to rise throughout a run, even when you keep the pace the same?

This is called cardiac drift and it's extremely important to understand for runners who train by heart rate.

Coach Jeff explains why and how to counteract this in your training.

Apr 19, 2017

Have you ever finished a long run or tough workout and know you have to refuel, but you're just not hungry?

This actually happens a lot (and we'll explain why).

Plus, if this does happen to you, what should you do? Coach Jeff gives you some awesome tips to get through these days and still ensure you recover properly.

Apr 18, 2017

Injuries suck.

Cross training is never going to be as fun as running, but if you do it right, you could come back stronger and faster.

So, the question is - what is the most effective type of cross training. The ellitpical or aqua jogging?

We dig into the research on both, outline the pros and cons, and give you some effective cross training workouts.

Apr 17, 2017

Is it advisable to do speed workouts when the weather gets in the 80's or 90's?

Or one can continue with only aerobic workouts?

With summer approaching soon for many, this is an important question and critical to talk about when it comes to training smart in the summer.

Coach Jeff gives you the in-depth answer and some really nifty tips to make your workouts in the heat much easier.

Apr 14, 2017

Most runners have been there. You just start your run and all of a sudden your stomach starts turning and soon you have a full on stomach ache.

So, how do you prevent an upset stomach when running?

What can you do before and during your run to make sure you don't suffer again?

Coach Michael gives his thoughts and advice in today's daily podcast.

Apr 13, 2017

How do you structure a 10k training plan for maximize effectiveness?

What should your speed workouts look like? What about your long runs? Oh, and mileage too!

Coach Michael breaks down how to approach creating your own 10k training plan in today's daily podcast.

Apr 12, 2017

How do you know when your running shoes are ready to be replaced?

Is looking at the wear of the soles enough? What about how they should feel on the roads? Any clues the body gives us?

Coach Michael gives you all the options to determine when it's time to replace your running shoes.

Apr 11, 2017

When your training plan assigns you specific paces, what's more important to actually achieving the goals of your training - running the pace as close as possible or running the effort those paces are supposed to elicit?

Understanding this is very important, especially if you train in an error with lots of hills or you're running in hot or windy conditions.

Coach Michael gives you the guidelines on how to best execute your training program in today's daily podcast

Apr 10, 2017

We know that negative splitting is the most effective way to run a race, but what's the best way to actually execute this?

Is it best to have a small gap, with just a few seconds difference between each half?

Or, if there's a large negative split between the first half and last half, does this mean you started too conservatively?

Coach Michael tackles these questions and gives you all the answers you need to know when it comes to negative splitting your way to a new PR.

Apr 7, 2017

A training plan never goes 100% according to plan. The kids have an event you just can't miss, you need to work late all week, or life just gets in the way.

When life gets crazy, how do you prioritize your runs and workouts so you can make the most of the time you do have available?

What workouts are most important? What days can you skip without too much consequence?

Coach Sinead digs in and helps you prioritize your schedule.

Apr 6, 2017

How do you adjust your race strategy when you know race day is going to be windy?

How much do you slow down when the wind is in your face? How much boost will you get when it's at your back?

Coach Sinead gives you all the tips on how to deal with the wind and execute a race strategy to make sure you keep your goal in sight.

Apr 5, 2017

Being woken in the middle of the night with severe leg cramps is no laughing matter. Not only is it painful, but it's scary and makes it difficult to get back to sleep.

If you suffer from these late night cramps, Coach Sinead helps you uncover how to get rid of them in today's daily podcast.

Apr 4, 2017

It's perhaps the most often debated question when training for a marathon...

How long should my long run be?

You have plans such as the Hansons method advocating not going longer than 16 miles and plans such as Hal Higdon going as far as 22 (and some coaches suggest running the full 26.2 in training).

How do you know what's right for you? Why are some distances more effective than others?

Coach Sinead breaks down the science behind the marathon long run and shows you why you might be over-estimating the distance you actually need to run.

Apr 3, 2017

Training for a marathon is tough enough on the body when you're fully healthy.

But, what if you suffer from osteoporosis? How do you get in the necessary miles without suffering from constant stress fractures and other bone-related issues?

Coach Sinead helps you adapt your training to make sure you stay injury-free and accomplish your marathon goal