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

 

iTunes: https://itunes.apple.com/us/podcast/run-to-top-extra-kick-podcast/id1200570855

 

Android: http://subscribeonandroid.com/runnersconnectdaily.libsyn.com/rss

 

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

 https://runnersconnect.net/daily-running-podcast/

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. 

 

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. 

 

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

iTunes: https://itunes.apple.com/us/podcast/run-to-top-extra-kick-podcast/id1200570855

Android: http://subscribeonandroid.com/runnersconnectdaily.libsyn.com/rss

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

 https://runnersconnect.net/daily-running-podcast/

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. 

 

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

iTunes: https://itunes.apple.com/us/podcast/run-to-top-extra-kick-podcast/id1200570855

Android: http://subscribeonandroid.com/runnersconnectdaily.libsyn.com/rss

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

 https://runnersconnect.net/daily-running-podcast/

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. 

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

iTunes: https://itunes.apple.com/us/podcast/run-to-top-extra-kick-podcast/id1200570855

Android: http://subscribeonandroid.com/runnersconnectdaily.libsyn.com/rss

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Have a question you'd like one of our coaches to answer in an upcoming episode? Submit it here!
https://runnersconnect.net/daily-running-podcast/

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. 

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