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

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

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Jun 12, 2017

So you've picked your goal race. 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 pick which (and how many) tune ups to do? And then how do you plan to execute them?

Coach Danny shares his advice in today's episode. 



If you liked this episode,  consider subscribing at your favorite podcast directory for a new episode every weekday!




Have a question you'd like one of our coaches to answer in an upcoming episode? Submit it here!

Jun 9, 2017

Raise your hand if you jump right out of the car and into a run without warming up.

You're not alone.

Though it takes little time, most runners usually forgo the warm up, and this is bad news for performance, injury prevention, gait efficiency - the list goes on. 

So how do you warm up correctly, and how should your warmup routine differ from easy days to race days?

Coach Claire answers these questions in today's daily podcast. 



If you liked this episode,  consider subscribing at your favorite podcast directory for a new episode every weekday!




Have a question you'd like one of our coaches to answer in an upcoming episode? Submit it here!

Jun 8, 2017

Doing anything at high elevation - let alone running - can leave you feeling winded and completely out of shape. 

So what do you do if you live at sea level and want to do a race at altitude?

Is there a way to prepare so you're not suffering on race day?

Coach Claire shares her tips on preparing for a high altitude race in today's podcast.

Jun 7, 2017

Most runners have been there. After months of preparation, you step to the line ready to tackle those 26.2 miles....and then the stomach ache hits.

So what's the deal? What can you do before and during the race to make sure you don’t suffer again?

Coach Claire gives her thoughts and advice in today’s daily podcast.

Jun 6, 2017

If you've ever experienced pain on the outside of your knee, there's a good chance you've had iliotibial band syndrome or ITBS. 

Stemming from weaknesses farther up the chain, ITBS is one of the most common injuries among runners and can really put a damper on training when it hits. 

But it doesn't have to.

Listen in as Coach Claire shares some tips on getting rid of this pesky injury and ensuring it never strikes again. 

Jun 5, 2017

When it comes to training for the marathon, everyone's journey is different. 

Between your training background, injury history, overall health, and goals, there's a lot to take into consideration when determining the mileage right for you. 

Listen in as Coach Claire discusses how to use these factors to pinpoint the miles you should log for optimal performance on race day.

Jun 2, 2017

When it comes to running, what you don't do is often just as important as what you do, and this becomes truer and truer as you age. 

But as you get older, how do you know how much recovery your body actually needs to keep up with the demands of training?

Coach Michael explains how older runners should determine their recovery sweet spot in today's episode. 

Jun 1, 2017

Ever feel stellar in the middle of your buildup and then see performance start to fizzle before your goal race? 

If so, you probably peaked too early.

This is a common problem among runners, and it can be incredibly frustrating when after months of hard work you get to race day only to find you've passed your expiration date. 

Listen in as Coach Michael discusses what causes a runner to peak too soon and how to ensure you save your best performance for your goal race. 


If you liked this episode, consider subscribing at your favorite podcast directory for a new episode every weekday!




Have a question you'd like one of our coaches to answer in an upcoming episode? Submit it here!

May 31, 2017

Many runners with flat feet or very high arches are told they need custom orthotics to improve gait and prevent injury, but how true is this?

Are there other methods to improving form that don't require spending lots of money?

In today's episode, Coach Michael explains how to determine whether or not orthotics are worth it for you. 

May 30, 2017

Lactic acid is your friend.

You read that right. Thanks to some faulty science from the 1970s, lactic acid gets a bad rap and is commonly held responsible for that oh-so-pleasant muscle fatigue at the end of a race. 

Truth is, this isn't lactic acid's fault but rather your body's inability to use it efficiently, and that's where lactate clearance workouts can pay big dividends.

Tune in as Coach Michael explains the importance of lactate clearance workouts and how to master them for improved endurance on race day. 

May 29, 2017

Most of us know how important eating something within 30 minutes after a long run is to recovery, but what about the rest of the day?


How do you fuel to ensure your glycogen stores are repleted and you're recovered in time for the next workout?

Coach Michael breaks it down in today's episode.

May 26, 2017

Everyone metabolizes food differently, so something that works great for some might not for others. 

The same is true for gels.

If the products you consume mid-run seem to upset your stomach (or maybe you'd just rather have something more natural), there are plenty of options out there to serve your fueling needs. 

Listen in as Coach Sinead shares some alternatives to gels as well as how and when to consume them for the best results!

May 25, 2017

Simply put, VO2 max is a measurement of your body's ability to consume oxygen, which, ya know, makes it pretty important to running.

But how important is this number to marathon performance?

Should marathoners worry about increasing their VO2 max or do they have bigger fish to fry when preparing for those 26.2 miles?

Listen in as Coach Sinead explains this and more in today's episode.

May 24, 2017

If you're on a lower carb diet, for weight loss or other reasons, you may experience cramping during you runs.

Why is this happening and what can you do to prevent it?

Coach Sinead gives you the answer in today's daily podcast.

May 23, 2017

Whether it's the best place to debut or BQ (or both!), you've decided on your next marathon. 

Now that you've picked the perfect race, you want to start preparing immediately. There's just one small problem. 

It's a year away. 

You can't start your buildup just yet, so what do you do?

Listen in as Coach Sinead explains how to break down the year ahead so that you're in peak shape come race day. 

May 22, 2017

So you finished your goal race and you're thinking "Now what?" You want to keep running, but you're not sure what you'd like to do next.

Training without a goal can be difficult. While you want to maintain fitness, you don't want to overdo it when your next race might not be for another 5 or 6 months.  

Listen in as Coach Sinead discusses how to take a break before building into training that will keep you fit and ready to attack new goals - whatever they might be!

May 19, 2017

Whether you're looking to breathe new life into your training or maybe you want to add a few tuneup races to your schedule, fun races can be....well, really fun! 

Not only that, but they can seriously benefit you in the longterm and help get you to big PR's if done correctly.

In today's episode, Coach Hayley discusses how to incorporate fun races for the best results.

May 18, 2017

Between our GPS watches, heart rate monitors, Fitbits, and more, there are a lot of options for runners when it comes to technology.

But which one is truly important to our performance?

Coach Hayley shares the answer in today's episode. 

May 17, 2017

Our days are composed of a lot of ups and downs, and these are a product of different physiological processes following a 24-hour “circadian rhythm". 

So how should you time your run to ensure you feel great and get the biggest bang for your buck?

Coach Hayley answers this question for you in today's daily podcast.

May 16, 2017


Cadence, stability, and foot strike are three of the most important components of your biomechanics, and improving them can lead to fewer injuries and faster times.

But what can you do to better your running form?

Coach Hayley answers this question for you in today's daily podcast.

May 15, 2017

Pace, speed, heart rate, cadence...These are just a few of the data points smart watches provide us these days post run.

But, which ones are the most important?

Whether you just want to save and remember the most important data points or you're focusing on taking actionable steps with your data, this can be important.

Coach Hayley answers this question for you in today's daily podcast.

May 12, 2017

How do you run a marathon by feel?

What should your breathing be like? How will it change as the race progresses?

Many racers who want to run more instinctively have this question and Coach Danny helps you devise a race plan in today's daily podcast


May 11, 2017

Are there strength training moves specific for training and adapting the muscles you'll be using during a hilly race?

You betcha! And Coach Danny is here in today's daily podcast to help you develop a plan for which ones to include in your training.


May 10, 2017

You might have read or been told that it's not a bad idea to choose entirely different models and/or brands of shoes to serve during a training cycle.

For instance, if you have three pairs, maybe have two alike and a third that is different, the theory being that it might help prevent injuries by making the muscles work slightly differently while supporting you in a different shoe.

Is this true? Are there any benefits to training with different shoe models?

Coach Danny answers this question in today's daily podcast

May 9, 2017

Today we received a great question from Susan:

"I read from a couple different sources that if you are sore after a marathon then you didn't train enough to simulate the race.

Basically said that training wasn't ideal or perfect if you are sore. I followed your training plan really close and I was really sore post race. I didn't even "race" the marathon.

What are your thoughts?"

Coach Danny tackles this question in today's daily episode.

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