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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Jul 18, 2017

Caffeine has long been known to increase endurance, but when should you time your cup of joe (or perhaps your Run Gum) for optimal performance on workout and race days?

Coach Hayley explains in this daily podcast!

Jul 17, 2017

In today's podcast, Coach Hayley discusses how to adjust your training from the marathon to the ultramarathon and the three weekly workouts crucial to ultrarunning.


Jul 14, 2017

Kinda scary, right?

While this may look more like something you'd wear to a Halloween party, altitude masks are becoming increasingly popular as companies claim they can provide the same benefits as altitude training.

But is this fad or fact? Can these masks really replicate training at elevation?

Coach Claire answers in today's daily podcast!

Jul 13, 2017

Following a training schedule rarely goes 100 percent according to plan, and it's especially frustrating when you're derailed due to injury.

However, it's important to be both patient and smart when returning from injury - especially if you're entering a marathon buildup. 

Listen in as Coach Claire discusses how to alter your marathon training after an injury to ensure you're healthy and ready to roll come race day. 

Jul 12, 2017

Whenever you go out for a run – whether it be an easy day, tempo run, speed session, or long run – it’s vital you first ask yourself the purpose of the workout.

When you know why you’re setting out to run a prescribed distance and pace, you're better able to execute the purpose of that session.

When you don't know why, you're setting yourself up for some "junk miles".

Listen in as Coach Claire discusses the consequences of junk miles and how to avoid them to get the most out of your workouts.


Jul 11, 2017

To date, the effects of menopause and postmenopause on running haven't been given much attention, and this might be because the number of female masters is far greater now than it was in past decades.

Either way, it's about time we shed some light on the adjustments women can make to optimize performance during this time in their lives, and Coach Claire is here to do just that.

Listen in as she discusses what it takes to run fast and stay healthy during and beyond menopause.


Jul 7, 2017

So you've picked your next marathon. Now what about the tune-up races?

Tune-ups are not only great for assessing fitness and gaining confidence, but they also help you get your routine and nutrition strategy down pat for goal race day.

So how do you choose which and how many tune-ups to do? And then how do you plan to execute them?

Coach Michael explains in today's daily podcast.

Jul 6, 2017

It's no secret that foam rolling helps to expedite recovery and prevent injury, and there are many different techniques great for targeting those areas where we runners tend to get tight.

But when is it best to roll out for maximum benefits? Before or after you run?

Coach Michael explains in today's daily podcast!

Jul 5, 2017

Considering adding glycogen depleted runs to your marathon training?

Never even heard of these?

Listen in as Coach Michael discusses the benefits of glycogen depleted runs, whether they're right for you and your training, and how to implement them if so.

Jul 4, 2017

Competitive running - whether it be against others or against yourself - is essentially about getting from point A to B as quickly as possible.

So what's one way to cover more distance in less time? Increase your stride length and cadence.

This can help you achieve a more powerful and economical running style, but runners be warned: "lengthening your stride" does NOT mean overstriding, and you must first ask yourself if you even need to increase your stride length and cadence.

But how do you know?

Listen in as Coach Michael first shares a test to determine if you could use some improving and, if so, some exercises to help you achieve a better, more powerful stride over time. 

Jul 3, 2017

The only equipment we runners use is what we put on our feet, and so determining the footwear best for you and your individual needs is crucial to long-term success and health. 

But when it comes to individual needs, where do orthotics and stability shoes come into play? 

Do these produce real, long-term benefits for pronators and flat-footed runners like they advertise?

Listen in as Coach Michael shares his expertise in today's daily podcast. 

Jun 30, 2017

For most of us, summertime means less than desirable race conditions.

Heat is the most difficult element for runners to train and race in, and performance suffers when we don't change our strategies to accommodate for the sweltering temperatures.

More importantly, we put ourselves at greater risk for heat illnesses like heat stroke. 

So what can you do to optimize performance and steer clear of dangers in the heat? Coach Sinead answers this and more in today's episode. 



Jun 29, 2017

Characterized by a dull pain behind or around the top of the knee cap, runner's knee (aka patellofemoral pain syndrome) is one of the most common injuries among runners.

Aggravating movements include anything that requires bending the knee, which, ya know, makes running pretty difficult.

Listen in as Coach Sinead discusses the causes, treatment, and prevention for runner's knee to get you back to the grind and ensure it never happens again.

Jun 28, 2017

While the marathon can be daunting, it can also make for one of the most rewarding moments of your life when prepared for properly.

The physical and mental strength needed to complete those 26.2 miles takes some time to achieve, and that's why it's important to be patient with the process when you're new to the marathon. 

It's also why doing a marathon buildup without actually running a marathon can serve you well in the long run (pun unintended).

Listen in as Coach Sinead discusses the benefits of training for a marathon without a goal race. 

Jun 27, 2017

Training by heart rate? Ever wonder why your numbers don't reflect your perceived effort?

A lot of variables play into this, making it hard to determine the correct paces for you and your goals. 

Listen in as Coach Sinead discusses the ins and outs of heart rate zones and helps you decipher the data. 

Jun 26, 2017

If you're among the 25 percent of people who suffer from bunions, you know picking the right footwear is crucial to performance.

You want a shoe with a roomy toe box that also fits your unique biomechanics, and this can be hard to find.

That's why in this episode of Extra Kick, Coach Sinead shares a few of her shoe recommendations as well as some tricks to running pain-free with bunions.

Jun 26, 2017

Most of us have been there.

You're a few miles into your long run and feeling great when you begin to sense some irritation on one or both of your feet. 

While blisters are very common among runners, there are several ways to help prevent them from ruining your next long run.

Listen in as Coach Hayley shares her expertise in this episode of Extra Kick. 

Jun 22, 2017

Bonking. Cramping. Hitting the wall.

The likelihood of one or more of these happening in a marathon is tenfold when your body isn't properly hydrated, and that's why it's important to determine your nutrition strategy ahead of time.

But when it comes to hydration, which gives us the biggest bang for our buck? Gels or electrolyte capsules?

Coach Hayley explains in today's daily podcast.

Jun 21, 2017

Most of us know what an ice bath is, but what about cryotherapy?

Cryotherapy is a sophisticated method of cold therapy involving three minutes of skin exposure to temperatures between -200°F to -250°F.

Sounds fun, right?

While certainly fancier than a tub full of ice water, is cryotherapy any more beneficial than a simple ice bath?

Coach Hayley explains in today's daily podcast.


Jun 20, 2017

So you've decided on your goal race - the big kahuna.

There's just one small problem: it's more than six months away.

Is it beneficial to do a separate training cycle without racing to prepare for your big goal race down the road, or is it better to sprinkle in some races between now and then?

Coach Hayley explains in today's daily podcast.

Jun 19, 2017

It's only natural to lose some speed as we get older, but should you stay away from speed work once you're in your 50s, 60s, and 70s?

The answer is one that will make most older runners smile: no.

With a few training modifications, you can incorporate speed work without getting injured. But how?

Coach Hayley answers that and more in today's daily podcast.

Jun 16, 2017

Whether you've just completed a marathon or you've been training consistently for a year, it's probably time to take a break. 

But how do you know when and how much time to take off?

And what should you do during the break to maintain fitness while allowing your body to fully recover?

Coach Danny explains in today's daily podcast!



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Jun 15, 2017

So you've got a hilly race in a few months but no hills to train on.

How can you be resourceful (without driving 3 hours away) or even find some alternatives that get you the same benefits? 

Coach Danny explains in today's daily podcast.


Jun 14, 2017

Are you considering adding glycogen depleted runs into your marathon training?

Not even sure what these are or how they could benefit you?

In today's daily podcast, Coach Danny helps you determine whether glycogen depleted long runs are right for your marathon training.

Jun 13, 2017

When it comes to the marathon, most runners focus solely on the buildup and forget all about the recovery. 

Unfortunately, by not recovering properly from a marathon, you’re increasing your risk for injury and severely limiting your long-term potential.

So how do you ensure a quick and full recovery post-marathon?

Coach Danny breaks this down in today's episode. 


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