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February 21, 2018
Dorothy Beal1020X

Balancing Work, Family & Training with Run Cover Model & Mother of 3 Dorothy Beal

You could easily say that freelance writer, professional blogger, public speaker, coach, 3:11 Marathoner, wife and mother of three Dorothy Beal has a lot on her plate. Like many of us with busy lives outside of our training, Dorothy has had to learn how... 

February 14, 2018
stephanie-atwood

Introducing the New Host of Run To The Top: Stephanie Atwood

This week we introduce, certified nutritionist, award winning speaker, best selling author, running coach, certified rafting guide, AND the new host of the Run To The Top podcast, Stephanie Atwood. Stephanie is the founder of Go Wow Living and host of... 

February 7, 2018
How-Should-I-Train-Between-

How Should I Train Between Marathons? Coaching Call With Pam Rountree

We’re doing a coaching deep dive again this week with another of our athletes, Pam Rountree. Pam recently completed two marathons with seven weeks of training in between, but no significant improvement in her time. She would like to reach her goal in... 

January 31, 2018
too-soon

When Is It Too Soon To Run Another Marathon? Coaching Call With Wayne Jimenez

We’re doing something a little different today on Run To The Top and we hope you find it helpful. One of our athletes, Wayne Jimenez, recently DNF’d a marathon at mile 16 and was not sure why. He has completed marathons and half-Iron Mans, but just... 

January 24, 2018
physical-limits

Are Physical Limits in Our Heads? Interview with Alex Hutchinson

We’ve long known the biggest barriers in running are those we create in our own heads, but according to Alex Hutchinson and the latest research, there are ways we can bypass these barriers to push farther and faster. A National Magazine Award-winning... 

January 22, 2018
4 Reasons Your Training Plan Will Fail

4 Reasons Your Training Plan Will Fail (and what to do about it)

It’s that time of year again when most runners are starting the real meat of their training plan. The recovery period is over, you’ve had your few weeks of building back into a plan, and now the real work begins. But, when was the last time... 

January 17, 2018
duncan

How to Maximize Training for Busy Lives – with Duncan Larkin

If an airplane wing is too rigid, the plane will crash, and according to author and marathoner Duncan Larkin, the same is true for us runners. When we adhere too closely to our training plans or even, as Duncan says, the tenets of his own books, we don’t... 

January 10, 2018
brobla

The Fitness Tribe Making Exercise Fun (and Free) – with Bojan Mandaric and Brogan Graham

The first rule of Fight Club is: you do not talk about Fight Club. The second rule of Fight Club? You know how it goes. Lucky for us, the opposite is true for the founders of November Project, a fitness movement popularly known as the “Fight Club”... 

January 3, 2018
jay

Why You Should Train Movement, Not Muscle – with Jay Dicharry

While most of us know we need to do strength work to truly see results, according to Jay Dicharry, this is a waste of time without also practicing movement and mobility. One of America’s leading physical therapists and the author of Anatomy for Runners,... 

December 27, 2017
greatesthits

Run to the Top Special – The Greatest Hits of 2017

As we enter the bell lap for 2017, I wanted to do something a little special for this week’s episode. Just as it’s good to reflect back on a season and extract all the learning moments, I wanted to reflect back on the best lessons from Run to the... 

December 20, 2017
IT Band syndrome can be painful and frustrating. We have the ultimate guide to help you prevent, rehab with exercises, and recover from your IT Band pain.

IT Band Syndrome Injury in Runners: Stretches, Preventive Exercises, and Research-Backed Treatments

Running can be tough in the best of times, but when the pain keeps getting worse until you cannot run another step, well, that is heartbreaking. If you feel like the pain is coming from anywhere along the muscle on the outside of your thigh from your... 

simonmarshall

Psychological Weapons to Conquer Your Inner “Chimp” – with Dr. Simon Marshall

If you ever have thoughts and feelings you wish you didn’t, there’s a good chance you’re human. But there are ways to put a stop to those thoughts and feelings, and that’s where Dr. Simon Marshall comes in. A competitive triathlete and world-renowned... 

December 18, 2017
If you want to run fast and feel good while doing it, you need to eat the right foods to fuel your run (and avoid stomach upset). This article explains how and why.

What to Eat Before a Run

What should I eat before I run? It’s an age-old question faced by many runners both new to the sport and those who have been training seriously and are looking to fine tune their training diet. While you won’t find one specific super food... 

December 13, 2017
bob2

From Paleo to Vegan: How Your Diet Affects Your Metabolic Efficiency – with Bob Seebohar

He’s back! World renowned dietitian and exercise physiologist Bob Seebohar joins us again to delve deeper into the growing research surrounding his two concepts of metabolic efficiency training (MET) and nutrition periodization. If you listened to... 

December 11, 2017
vo2max

How Important is VO2 Max? What Does Yours Acually Mean?

It’s hard to get too far into reading about training without encountering the phrase “vo2 max” or hearing about “VO2 max testing.” But what is VO2 max and how does it relate to runners? When VO2 max tests were largely the... 

December 6, 2017
jeremy

From Sideline To Starting Line: Our Editor’s Entry Into Running with Jeremy Noessel

Our guest this week is an incredible guitar player, amazing singer song-writer, and the best audio editor you could ask for, and I’m not just saying all that because he’ll be reading this while he edits the show. If you haven’t already guessed,... 

December 4, 2017
Screen Shot 2017-11-29 at 7.16.48 PM

The Ultimate Injury Guide Everyone Needs To Read

In a constant quest to run faster and further, we should not as runners be surprised when from time to time things start hurting. Performance gains come from forced adaption, i.e. your body will only adapt if you force it to work through sufficient load. Just... 

November 29, 2017
Untitled-1

Michael Hammond: Keeping Perspective in the All-Consuming World of Running

Michael Hammond is a graduate of Virginia Tech where he competed in cross country and track, earning two ACC titles and four NCAA All-American honors. His individual efforts led his team to four ACC team championships: one in cross country, two in indoor... 

November 27, 2017
Posterior tibial tendon pain can make you wonder if you will ever run pain-free again. Conservative and aggressive treatment options in this guide can help you return to running, and prevent it from coming back in the future.

4 Ways to Prevent and Treat Posterior Tibial Tendonitis

Sharp pains in your arch or foot. Visible inflammation along the tendon. Stiffness in your ankle joint. A popping sensation. Sore to the touch. Do any of those sound familiar? If so, you probably have Posterior Tibial Tendon Dysfunction (Posterior Tibial... 

November 22, 2017
Untitled-1

From Couch to Ultra with Nathan Maxwell

Telling people that you run marathons usually prompts some dumbfounded expressions, but tell them you run ultras and, let’s face it, they’ll probably think you’re nuts. But that’s just a day in the life for Georgia native, Nathan Maxwell. Like... 

November 20, 2017
what does racing mean to you

What Does Racing Mean To You?

Runners run races. We train hard.  Set big goals. And start and finish many races but what does “racing” really mean? Are you still racing if you’re not standing on a podium afterward with award money or prizes? Are you satisfied with your finish... 

November 15, 2017
cindra

Grit Over Gift With Dr. Cindra Kamphoff

1. The world’s best are gritty. 2. The world’s best are clear on their purpose. 3. The world’s best become a master of their thoughts. 4. The world’s best know themselves to master yourself. 5. The world’s best dominate... 

November 13, 2017
The pain on the outside of your ankle or foot could be caused by peroneal tendonitis. Here is how to know if you have it, understand what caused it (so it does not happen again), and treat it, so you can get back to running quickly.

Do You Have Peroneal Tendonitis? Here is How to Fix it

As runners, we accept that there is a certain amount of risk involved with our sport. When we are well into our Marathon Training Schedule, Hooked On Trail Running, or a first 5k, we hear about the high injury rates. And know that there is a good chance... 

November 8, 2017
Matt-in-Tights-2-2-1024x720

Pushing Your Limits – With Matt Fitzgerald

Author, coach, and nutritionist Matt Fitzgerald started running at the age of eleven when he completed the last mile of the 1983 Boston Marathon with his father (who had run the whole thing) and his two brothers. By that time Matt was already a writer... 

November 6, 2017
post-race-nutrition

Post-Race Nutrition. Learn How To Make A Speedy Recovery.

You’ve crossed the finish line. Your legs can finally slow down. But your pulse is still racing from the adrenaline. Maybe you met your goal, maybe you didn’t. Next comes post-race nutrition. Either way, you’re done. Spent. Thrilled to put the race... 

November 1, 2017
Heather Caplan TrailRun

Orthorexia: When Healthy Eating Becomes Unhealthy – With Heather Caplan

When you think of dietitians, you probably think of, well, diets. It’s right there in the name, and most dietitians are devoted to helping people follow regulated diets that will, in theory, make them healthier. Heather Caplan isn’t like most dietitians.... 

October 30, 2017
running on the track

Running On The Track. Everything You Need To Know

Unless you’ve spent a bit of time on the track you can finding it to be a very intimidating place. And confusing. Very confusing. I mean do you honestly understand all those marks everywhere? Seemingly placed in random fashion. As if they are a... 

October 25, 2017
Run Strong, Stay Hungry by Jonathan Beverly

Staying in the Race: 9 Essential Keys to Avoiding Burnout With Jonathan Beverly

Running isn’t always forgiving. Between injuries, mental ruts, and the curve balls life sometimes throws at us, finding long term success and remaining engaged in the sport can be incredibly difficult, and that’s why Jonathan Beverly’s new book... 

October 23, 2017
debunking running myths

Debunking Running Myths. The First Will Shock You.

Any of these sound familiar? Ever blamed your injury on one or more one of the following? I don’t stretch enough I’m an overpronator I need to stop heel-striking I should be running at 180 steps per minute The fact is, many runners are... 

October 18, 2017
SarahHammer

Can Acupuncture Up Your Game? A Pragmatic Approach to Chinese Medicine with Sarah Hammer Stevens

Now known as the “Acupuncturist for Skeptics”, Sarah Hammer Stevens wasn’t always a believer in this holistic therapy. A longtime runner, Sarah was training for the Portland Marathon a few years ago when she sustained a knee injury that threatened... 

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