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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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

Mar 31, 2017

What is the best way to taper for a 5k?

How would these recommendations change if the 5k was a goal race or just a tune-up?

Coach Claire walks you through how to adjust your weekly mileage, workouts and long runs to be optimally prepared on race day no matter what your goal is.

Mar 30, 2017

Most runners worry about how to train for a hilly race when they only have flat terrain available.

But, what if you have the opposite problem? You're racing a flat course and you're only able to do runs that have lots of hills?

How do you adjust your training to the demands of the course?

Coach Claire gives you some excellent tips on how to adjust your hilly training routes when racing a flat course.

Mar 29, 2017

Are there any running drills you can easily add to your routine to help your running?

Specifically, is there anything you can do while walking or during your warm-up that doesn't add any time to your daily run but can help you improve your mobility and keep you injury free?

Coach Claire gives you some awesome suggestions in today's daily podcast

Mar 28, 2017

At what weekly mileage levels should you consider adding double runs to your training?

If you don't know why running twice a day would benefit you, Coach Claire gives you some of the science and helps you determine if they'd be right for you.

Mar 27, 2017

You have an important workout coming up, one that will gauge your readiness for the big race.

Or perhaps you have a long run distance you've never attempted in training and you're scared about your ability to do it.

How do you get over this fear or stress of a big workout. Running isn't any fun when you spend 3 days stressing about upcoming runs.

Coach Claire shares her experience and gives you some great tips!

Mar 24, 2017

Do you want to get faster, but not burden yourself with a structured training plan?

Many runners feel this way. Coach Jeff shows you how to approach these two seemingly conflicting goals and gives you some workouts to follow.




Mar 23, 2017

Many runners know that they should include down weeks in their training to ensure recovery and progression (and if you don't know, we explain why in this podcast).

That said, how much should you reduce your mileage by? What about long runs and workouts, should you reduce those too?

Coach Jeff gives you all the answers in today's daily episode.

Mar 22, 2017

Have you ever tossed in turned in bed the night before a big race? Each hour getting more and more stressed that your lack of sleep is going to ruin your performance?

I've been there, so I know your pain.

Luckily, I learned some critical tips and found some research that helped me get over this issue. Now, I never lose a wink of sleep the night before a big race.

I'll share these tips with you in today's daily podcast

Mar 21, 2017

Training for a warm weather race and currently running in a cold climate? Many runners face this issue when training in the Northeast or Midwest and attempt spring or destination races.

This can lead to disaster on race day as your body won't be acclimated to the heat.

Coach Jeff shares his best tips in this podcast for preparing your body to heat adapt, even when it's cold outside.

Mar 20, 2017

You may have heard of them, and maybe already use them for races, but do racing flats provide any advantage for recreational runners?

What about using them in training? Is that something that would help you?

Coach Jeff digs into the research to just how much racing flats improve performance, which type you should use, and whether or not you should also use them in training.

Mar 17, 2017

What is the best strategy for re-fueling after an early morning long run, especially if you're following the RunnersConnect steady/long run weekend training schedule?

Should you eat a small meal right after and then a bigger meal later? What about fueling in between the steady and long run?

Coach Michael answers all these questions for you to help you optimally recover after your long runs.

Mar 16, 2017

Do you suffer from lower back tightness, knee injuries or shin injuries? Then the issue could be caused from tight or weak glutes.

Coach Michael tells you how to overcome these issues to get back to pain free running

Mar 15, 2017

Have you heard that chocolate milk can be a good recovery drink? Coach Michael digs into the research to answer the question once and for all.

Mar 14, 2017

You've been down and out with a running injury and you've finally been able train again. How do you know when your body is ready to get back into speed work?

Coach Michael has the answers for you in this quick podcast.

Mar 13, 2017

Most training plans assign your training based on heart rate, effort, or specific paces. But, how do you adjust your training or account for living in a place with lots of hills?


Coach Michael gives you some excellent strategies to help you get the most of your workouts when running on hilly terrain.

Mar 10, 2017

Suffering from shin splints? Coach Danny gives some tips and tricks to help you recover from the injury and prevent it in the future.

Mar 9, 2017

If weather, life, or preference have you running on the treadmill, what can you do in your daily runs and workouts on the hamster wheel to ensure your fitness translates to race day on the roads.

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