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Do you ever feel like you are missing out on key training elements that could actually help you get faster and stronger? If you are stuck in a plateau or a cycle of injury, there are some changes that can help. Eoin Everard is a physiotherapist with a PhD in Biomechanics who studies what makes runners faster and stronger. He’s the founder of everar…

Running can be intimidating to a lot of people. But jogging? It can open a world of fun fitness to almost everyone. Chris Heuisler of the Knob Creek Jogging Club talks about how a simple word shift transformed the lives of hundreds of bartenders. In this fun and inspiring episode, we explore: Why the word “jogging” made all the difference in gettin…

Side stitches affect up to 70% of all runners. If you’ve ever suffered from a sharp, shooting pain in your side in the middle of your run, you know how awful it is. On today’s Run to the Top Podcast, we go into the science of side stitches. You’ll learn: which runners are most susceptible to them what you can do to prevent them, and how to deal wit…

Do you train your brain as hard as you train your body? World-renowned expert on performance, Olympic-level coach, author and podcast host Steve Magness is our special guest on the Run to the Top and he can teach us how. You’ll learn: How the stereotypical view of mental toughness has changed for the better What mental techniques elite runners use …

Are you stuck in a metabolic plateau? We run, eat less, maybe lose some weight, plateau, run more, eat less. The weight stays the same (or goes up!), but the belly or the thighs or the arms even get softer. What ends up happening is that the body fat stays stubbornly put but muscle growth stops or even reverses. More running and more calorie restri…

The beauty of following a pace group is that you don’t have to race alone. You’ll not only have a more experienced runner leading you to your dream finish time, but likely, you’ll have a whole group of people trying for the exact same thing. You can relax, keep your eyes off your watch, and ride the pace group wave all the way to a new personal rec…

Last January in Houston, Fiona O’Keefe crossed the finish line in 1:07:42, making her half marathon debut the fastest ever by an American woman. At age 23, this young runner has an incredibly bright future. Fiona specializes in the 10k and the 5k right now and--fun fact--she accidentally broke her 10k PR in the middle of her record breaking half. C…

After her husband was killed in Afghanistan and the terrorist bombs at the Boston Marathon went off in front of her, Linda Ambard vowed not to let terrorism take any more from her. As of this year, Linda has run 220 marathons, with at least one in every state and one on each of the seven continents. Linda’s story is about more than just survival. I…

Plant-based athletes are everywhere these days. But can a plant-based diet really be a performance booster for your running? What are the pros and cons of a plant based diet for runners? On today’s Run to the Top Podcast, we’ll going to go over the benefits that a plant-based diet provides runners the potential downsides to going plant-based, and w…

For the first time in history, just over 50% of all races are run by women. While women are leading in the number of participants, research on women in sport is still stubbornly behind the guys’. We know that women and men perform differently, carry and use fat differently, as well as react to pain differently. Typically, men are bigger, stronger, …

Have you ever gotten a DNF? Sometimes quitting in the middle of a race is undoubtedly the right thing to do. Other times, you will be full of regret when you do. Either way, it will sting for a while. On today’s Run to the Top Podcast, Coach Claire talks about the dreaded DNF. She speaks from personal experience on this one, because she’s been ther…

Recovery can be a tricky balance for a runner. In order to train well, we sometimes have to train tired and under-recovered. But if we dig ourselves too deep into a hole of stressful training, it might be something that takes days, weeks, or even months to climb out of. That’s why having cycles of stress and rest over your day, your weeks, your mon…

If you’ve been running for any length of time, you’ve probably heard of the term “running cadence”. You may have even tried to improve yours. However, is it possible you’re falling victim to one of the many myths about running cadence? On this episode of Run to the Top Podcast, we’re going to explore your running cadence, including… why focusing on…

From what to eat before runs to how much macros and calories we need to properly fuel and recover without gaining weight, running nutrition can often seem complicated and difficult to follow. Sports dietitian Kylee Van Horn doesn’t believe it has to be this complicated. In fact, she’ll give you simple, actionable strategies to make your running nut…

How much do you rely on the data from your running watch? Do you analyze all the data it gives you after every run? In this Run to the Top episode, we’re going to take an in-depth look at how much you should trust this data and how you can most effectively use it in all training situations. In this episode, you’ll learn… some of the great features …

How often do you train for the mental challenges of running? Do you spend just as much time working on your mental prep as you do your physical preparation? You’re not alone if you’ve never even thought of how training your mindset can improve your training and mindset performance. That’s why we interviewed renowned sports psychologist Dr. Michael …

Many times, when you go out for a run, you feel better than when you left. A good run can leave you feeling energized and ready to tackle just about anything. But then there are those runs that leave you dragging and bone tired. You’re struggling to keep up with the last few miles of your long run. Or your cool down from a tough track session feels…

Do hills intimidate you? Or do you love tackling all the ups and downs? Learn how to run hills more effortlessly, how to incorporate them into your training, and what workouts you can do on hills to build more powerful legs. Elite trail runner and coach David Roche of “Some Work, All Play,” teaches a master class on why hills are so powerful and ho…

There are several strategies for scheduling and executing tune up races and when done right, they can enhance your fitness and boost your confidence for the big day. But, if they’re not done right, they can add extra risk, like not recovering enough, and unnecessary stress to your schedule. On today’s show, I’m going to talk all about tune up races…

Sometimes the hardest part about having an audacious goal is getting started. How do you get from point A to point B when it seems so far away? How do you keep yourself motivated along the way? We invited Aisha Zaza, host of The Mindset Mile, to teach you the simple mindset trick that has been so effective for athletes we coach and myself as a coac…

How do you advance from being a good runner to a really good runner? You’re not a beginner runner any more and you are ready to take it to the next level and stretch to your potential. On today’s Run to the Top, I’m going to share the 4 tricks I learned to get really good at running, which includes… How to break through a running plateau when your …

It wasn’t too long ago that running, or really any exercise at all, for women was considered “unladylike”. Luckily, that’s changed, but there still exists a complicated relationship between a woman's body, exercise, and how it’s viewed around the world. In this interview, we dive deep into this fascinating subject with journalist Danielle Friedman,…

With it being cold and flu season (and still in the midst of a pandemic), how should you adjust your running if you get sick? Do you need to stop completely, merely adjust your hard training days, or something more? On today’s Run to the Top we discuss… when it’s okay to exercise when you are sick, what precautions and modifications you should make…

India Cook is a mentor on the board of advisors of the Coaches of Color Initiative, founded by Matt Fitzgerald’s 80/20 Endurance Team with the goal of improving diversity in endurance sports. India and I go into the details of the project and touch on how the world of recreational endurance running is beginning to change for the better. She is an u…

Whether you're training for your first 5k or looking for those last few workout secrets to help you blast a new PR, this episode is for you. Coach Claire will help you… Understand the specific physiological demands of the 5k and why it matters Give you specific workouts based on your goal Discuss some racing techniques that will help you turn in yo…