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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Aug 9, 2017

Most runners are somewhat familiar with the term "Yasso 800s" - a workout that supposedly predicts marathon finishing time from a session of 10 x 800 meters with equal time rest between each 800.

But is this truth or fiction?

Coach Michael reveals in today's daily podcast!


Aug 8, 2017

Have you ever thought about transitioning to minimalist shoes? Wondering what the benefits are?

Coach Michael helps you determine whether or not they're right for you in today's daily podcast. Listen here!

Aug 7, 2017

In today's episode, Coach Michael explains what "turnover" is and why it's important to 5kers and marathoners alike. Listen in here!

Aug 4, 2017

If you're training for a marathon, chances are you're doing some "double days" or days where you have both morning and afternoon training sessions.

With two runs a day, it's vital that you fuel properly between to ensure you're recovering and giving yourself sufficient energy through your second run.

But when and how much should you eat throughout the day to accomplish this? Coach Jeff explains in today's daily podcast!  

Aug 3, 2017

A common question, and one of the more difficult concepts of training to comprehend, is “how do easy runs help me race faster”.

Though it may sound sensational, you have to run slow to run fast. But how slow are we talking here? 

Listen in as Coach Jeff explains how easy your easy runs should be in today's podcast! 

Aug 2, 2017

Though nothing can replace running perfectly, cross training can keep your cardiovascular fitness up when injury strikes. 

But with so many cross training options, you might wonder which one is best for you and your injury.

Listen in as Coach Jeff explains how to pick a cross training method that will help you recover while maintaining fitness!

Aug 1, 2017

It's no secret foam rolling helps to expedite recovery and prevent injury, but when is it best to roll out for maximum benefits? Before or after you run?

Coach Jeff explains in today's daily podcast!

Jul 31, 2017


You've got less than 24 hours until your marathon, and the hay is in the barn.

Now what?

Listen in as Coach Jeff explains what you should do the day before your big race for optimal performance! 

Jul 28, 2017

When most people are hitting their snooze buttons, runners are usually up getting in their training sessions before work.

While the morning is a great time to get in some quality work, fueling before you head out the door is important after a night of fasting. 

But what and how much should you eat for each type of training session - especially when you're short on time?

Coach Sinead breaks it down in today's daily podcast!

Jul 27, 2017

Hydration is vital to performance and overall health, but you already knew that.

So what's the deal with electrolytes?

Listen in as Coach Sinead explains what they are and how to keep your levels up while avoiding all the unnecessary additives and sweeteners of sports drinks.

Jul 26, 2017

One of the most confusing terms in the distance running lexicon is "junk miles". 

While the phrase clearly has some negative connotations, there's a lot of confusion as to what it actually means.

Listen in as Coach Sinead explains what junk miles are and why you avoid them for optimal performance and health!

Jul 25, 2017

Do you ever get to the final straightaway of a race and feel as though the clock speeds up with each step you take to reach the line?

If you wish you had a little more finishing speed (let's face it - most of us do), strides could be your answer.

Listen in as Coach Sinead discusses the benefits of strides as well as when and how to do them for the best results. 

Jul 24, 2017

Strength training is not only a great way to improve your running, but it can also help correct muscle weaknesses and prevent injury.

But when should you do strength training so that it helps your running and doesn't detract from it?

Listen in as Coach Sinead explains in today's daily podcast!

Jul 21, 2017

At RunnersConnect, we understand you're busy and you sometimes have to adjust training around other obligations.

That's why in today's daily podcast Coach Hayley will explain how best to split up a long run when life gets too busy to do it all at once. Listen in!

Jul 20, 2017

A lot of runners take vacations, run races at altitude, or visit family and friends at cities and towns located at substantial elevations above sea level.

If you are planning out your next trip to altitude, and wondering about how it is going to affect your running, you are in the right place.

Listen in as Coach Hayley explains how to adjust your training for elevation in today's daily podcast!

Jul 19, 2017

In today's daily podcast, Coach Hayley discusses how to reference heart rate zones to pace yourself to a new PR in your next half marathon or marathon. Listen in!

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.

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