Coaching Articles Videos

How to Bounce Back After an Injury: Interview With Neely Spence Gracey
Neely Spence Gracey

Many, many runners have been at a point where they feel that they just can’t catch a break. An injury happens, heals, and then something else goes wrong. And so on…and so on…and so on. Neely Spence Gracey has... 

Innovations in Weight Training and Speed Work When Training for the Marathon: An Interview With Steve Spence
2005 Jefferson Hospital Philly Half Marathon Philadelphia, PA

In 1991 at the World Track and Field Championships, the men’s marathon was held in sweltering conditions, described as the worst ever reported for championship marathon. Steve Spence was able to handle it better than almost... 

Interview With Olympic Medalist Deena Kastor

In the summer of 1996, a newly graduated University of Arkansas runner named Deena Drossin came to a decision for her future – she wanted to be a professional runner. With that, she packed up and moved to the mountains of... 

How to Make Running Faster Simple: An Interview With Steve Moneghetti
Steve Moneghetti

Can you imagine going into your first marathon with no race plan, no experience, and good but mostly non-specific training? That’s exactly how Australian running legend Steve Moneghetti began his marathon career at the 1986... 

Bouncing Back from a Disappointing Race: How Lisa Rainsberger Won Boston After Missing the Olympic Team
Lisa Rainsberger

Lisa Rainsberger has the dubious honor of being the runner who came the closest to going to the Olympics without actually making the team. In a competitive athletic career that lasted over 20 years, Lisa qualified for and competed... 

Learning from 2 of America’s Best Marathoners: A Double Interview with Dot McMahan and Ryan Vail
Dot McMahan

This week we have a special double feature episode with 2 of America’s best marathoners. Dot McMahan Our first part features Dot McMahan, a member the Hansons-Brooks Distance Project with 2 top-10 finishes at the Olympic... 

The Will to Win: How Anne Audain Overcame Bone Deformities in Both Feet to Qualify for 6 Olympic teams
Anne Audain 2

Ann Audain was born with deformities in both her feet that required surgery at the age of 13 so she could walk pain-free. Did that stop her from dreaming of the Olympics? Nope. In 1981 her country told her she couldn’t accept... 

How to Avoid the Marathon Wall by Calculating Your Specific Fueling Needs: An Interview with Jeff Gaudette
2006 LaSalle Bank Chicago Marathon Chicago, IL   October 22, 200

How many of us have suffered the dreaded “bonk” in a marathon? “Bonking” is probably the greatest fear when training for and competing in marathons. Most know that the human body doesn’t store enough... 

The Secret to Running Faster – Consistency: An Interview With Jon Sinclair
Jon Sinclair

Have you ever wondered why you can’t string together good race finishes? You work your tail off, get everything right, and still find that you can’t go more than 3 or 4 races in a row without running a bad race. The... 

Advice From the Past: An Interview With Olympic Champion Bob Schul
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Can you imagine what running was like in decades past? The shoes were made of leather, the tracks were cinders, the sport wasn’t popular; the list goes on and on. But, that doesn’t mean there isn’t lots when... 

What is the Best Diet for Runners? Interview with Nutrition Expert Matt Fitzgerald
Matt Fitzgerald

Diet is one of the most controversial topics in existence. Anyone who decides to either lose weight or change his or her diet to improve performance is presented with a dizzying array of different options. The only common thread... 

How to Turn Adversity into an Advantage: An Interview with 2:26 Marathoner Kim Jones
Kim Jones

There are thousands of stories of people overcoming adversity through running. These stories are the main reason that thousands more people get involved in running in the first place. Former world-ranked marathoner Kim Jones’... 

Are Maximum Cushion Shoes the Latest Innovation in Running Footwear? An Interview with Hoka Brand President Jim Van Dine
hoka one one

Just when you thought barefoot/minimalism was the latest trend in running footwear, Hoka One One completely turned the tables by introducing runners to what is now called “maximal” running shoes. The maximalism concept debuted... 

Is There a Smarter Way to Train for the Half Marathon? An Interview with Luke Humphrey, Author of Hansons Half Marathon Method
Luke Humphrey Hansons Half Marathon

The Hansons-Brooks Distance Project has been helping good, but not star runners, compete with the best athletes in the world using unique and innovative training methods. More importantly, they’ve shared these methods to help... 

Understanding the Science of Training to Run Faster: An Interview With Steve Magness
steve-magness

Understanding the “why” behind your workouts is an often overlooked aspect of training for many runners. Whether it’s because you are new to the sport or because you’ve read outdated or faulty advice, many... 

4 Simple Methods to Improve Consistency and Reduce Injuries. Interview with research expert John Davis

What is the key to improvement in running? Most coaches would probably agree that the answer to that is consistency. Consistency means both training regularly as well as staying healthy. Tell me if this sounds familiar: You have... 

Is Focusing on Race Goals Holding You Back? Why your first priority should be improving your ability to train. An In-depth Interview with Greg McMillan
Greg McMillan

As our understanding of exercise physiology has evolved, coaches have come to truly understand the training needed to be done to perform your best at a given event. The problem for most runners is that they aren’t yet ready... 

How to reach your potential while balancing work, family and everything life throws at you: An interview with Nate Pennington
nate

Many people can say that they have successfully trained for and run a marathon while balancing a family and a full-time job. Far fewer of those can say that they ran said marathon in under 2 hours 20 minutes. Nate Pennington did... 

How to Find the Right Running Shoes for You: Interview with Shoe Expert Garth Merrill
Garth

Almost all runners would agree that the most important piece of equipment are their shoes – so which one is right for you? When a person goes into a running store, he or she is often confronted by a wall containing a huge... 

Coach Sarah Answers Your Training Questions

In addition to providing a custom training schedule, coaching support, and constant feedback and training adjustments, our RunnersConnect coaching membership also includes weekly Coach Chats that allow you ask our expert coaches... 

Balancing Work and Running: An Interview with School Teacher and World Class Runner Matt Elliott
2013 USA Outdoor Championships

How many of you have wished that you could just focus on your running and not have a job or anything else that was always getting in the way of your perfect training schedule? What if I told you that the man who came in fourth... 

Fast at Fifty: Interview with World Class Grandmasters Runner Hugh Enicks
hughenicks

How many of you consider yourselves marathoners? When was the last time you raced something shorter than 10 kilometers? Today’s guest, Hugh Enicks, was the top American at the 2011 Masters World Marathon Championships, finishing... 

How Do You Take In More Oxygen and Use That Oxygen More Efficiently? Interview with Patrick McKeown of The Oxygen Athlete
Patrick McKeown

What’s the best way to get more oxygen into your system when you’re in the middle of a hard training run? That’s a question today’s guest, Patrick McKeown, has the answer to, and it’s probably not the answer you’d... 

Making Racing Simple: An Interview with Sage Rountree
Sage_Roundtree_Urban_Bliss

Do you need a step-by-step guide for minimizing the stresses that surround a race? That’s what this week’s guest, Sage Rountree, set out to produce when she wrote the soon-to-be-released book Racing Wisely. Sage is a yoga... 

Proper Nutrition and Running Technology with Matt Fitzgerald
matt fitzgerald

Do you know that you can up your nutritional game without adding major expense or time to your current grocery shopping? I didn’t either until I learned from Matt Fitzgerald. Matt’s running career was launched when he... 

Coach Jeff Answers Your Training Questions
jeff gaudette coaching

Last week I had the chance to participate in a Coach Chat courtesy of the folks at RunKeeper. We took questions from the audience and I tired to frame all the answers as generally as possible to help as many listeners as possible. I... 

Properly Stretching to Avoid Injury with Active Isolated Flexibility: An Interview with Phil Wharton
philwharton

The potential merits and dangers of stretching have been a hotly debated topic in running circles. Research has shown that when you stretch, small microtears occur in your muscles that can often cause more harm than good.  However,... 

Successful Masters Running: Interview with Masters World Record Holder Anthony Whiteman
WHITEMANANTHONY-1-Bham8.11

How many of you forty-year-olds out there run with the teenagers and college kids, and regularly beat them? On our show this week is world record holder Anthony Whiteman, who at age 40 last summer ran a 3:58 mile in Nashville,... 

Intelligent, Injury Free Training: Interview with Jeff Gaudette
jeff_2007-08-25_08-54-51

What’s the most positive change you could make to your training plan to immediately, positively impact your next six months of racing? If I told you the answer is to race less, run less and probably train slower, would you believe... 

Making Nutrition Simple: Interview with Nancy Clark
nancy clark nutrition for running

Running can be complicated enough when you consider the myriad of factors that go into the perfect training schedule. However, when you add in the difficulty of designing the perfect nutrition plan to compliment your training,... 

Interview with Dr. Tim Noakes: Hydration, The Role of the Brain in Racing, and His Latest Findings on Carbohydrates for Runners
tim noakes interview hydration brain carbohydrates

Dr. Tim Noakes is one of the most influential and esteemed exercise scientists in the world. His book, The Lore of Running, is considered by many students of the sport to be the Bible of training theory. We’re honored to have... 

Interview with Lauren Fleshman: The Importance of Rest, Long-Term Thinking and the Story of Picky Bars
lauren fleshmen interview

Lauren Fleshman is perhaps one of the most decorated US middle distance runners in the early part of this decade. Her list of accomplishments include two California State Championships, three NCAA titles and two US Championships... 

How to Intelligently Increase Mileage, Avoid Debilitating Injuries and Tackle the Mental Side of Training. Interview with ZapFitness Coach Ryan Warrenburg
ryan warrenburg

Ryan Warrenburg is the Assistant Coach at ZapFitness, a training center for elite runners in the hills of Blowing Rock, North Carolina. Before jumping into coaching, Warrenburg was an elite athlete himself, winning the 2009 Club... 

Interview with Mario Fraioli, Author of the Rock and Roll Guide to Marathon and Half Marathon Training
The Official Rock n’ Roll Guide to Marathon and Half Marathon training

On today’s show we’re chatting with Mario Fraioli, who is an Olympic-level coach, senior editor of Competitor magazine, and one of the brightest young minds in the sport. Mario just released his first book, The Official Rock... 

How to Train for and Race the Boston Marathon Course: Interview with BAA Coach Terry Shea
how to run boston marathon course

Qualifying for the Boston Marathon is the pinnacle of running achievements for most runners. For some, race day is a time to celebrate that accomplishment and soak up all the sights, sounds, and experiences that make Boston so... 

How to Optimize Your Performance by Understanding Your Critical Blood Bio-Markers
inside-tracker-1

  How do you know if your nutritional intake is primed for optimal performance? While many runners eat a healthy diet in general, it’s still possible to have low or inadequate levels of important nutrients, vitamins, and... 

Recovering from Running Injuries: Common Mistakes, How to Find the Best Therapist, and a Look at Chiropractic and Acupuncture
running injuries shum

Being sidelined by injury is physically and emotionally hard to deal with. Unfortunately, getting injured is also very common. Recent research estimates that 82 percent of runners will get injured at some point in their running... 

In-depth Running Tips for Women: Interview with Dr. Carolyn Smith, Co-Author of Running for Women
running tips for women

Unfortunately, specific issues that women runners face are often overlooked when it comes to exercise science and general training principles. However, dealing with issues such as pregnancy, menopause, the menstrual cycle and... 

Is it Possible to Fuel Properly and Recover as a Vegetarian Runner? Interview with Matt Frazier of NoMeatAthlete
vegeterian running

Many runners believe that being a vegetarian or vegan runner is impossible if they want to maximize their training and racing potential. Luckily, for those that are interested in becoming vegetarian (or that already are), there... 

Training as a Masters Runner: Inteview with Masters Running Record Holder Pete Magill
pete magill training masters running

Pete Magill is one of the most accomplished Masters runners in the history of the United States. He’s the oldest runner to ever break 15 minutes in the 5k, running 14:45 at the age of 49 and he’s not slowing down. Recently,... 

Shooting For a Huge Marathon PR? Nick Arciniaga Teaches How He Approaches Trying for Record Times and Prepares for Hilly Courses
nick-arcianaga

Are you trying to knock your next race out of the park? Hoping to improve your marathon by ten, twenty, thirty minutes or more? Than you’re going to love listening to this interview with 2:11 marathoner, Nick Arciniaga Nick... 

Why Being Fit Doesn’t Necessarily Mean You’re Healthy. How Running Below Your Aerobic Threshold Can Help You Burn More Fat, Stay Healthy, and Run Faster
phil ma

Many runners confuse being able to run a fast race with being healthy. But they aren’t the same. Unfortunately, if you take a quick look around at your next group run or race, you’ll note that more of your running mates may... 

How to Effectively Apply Scientific Research to Your Training: Interview with Alex Hutchinson
alex hutchinson interview

As evidenced by many of our posts, we’re big fans of examining the latest running researching and analyzing how we can apply the findings to our training methodologies. However, applying scientific data to training isn’t... 

Yoga for Runners: How to Integrate Yoga into Your Training Regimen. Our Interview with Sage Rountree
sage rountree yoga for runners

You’ve undoubtedly heard about the benefits of yoga for runners. It increases flexibility, improves power and strength, and can help keep you healthy and mentally focused for your important races. But how the heck do you implement... 

Training for Trail Races and Ultra Runs: Interview with 2012 USA Mountain Running Champion Sage Canaday
Sage Canday trail running tips

If you’ve ever contemplated running an ultra race or trail run, than you’re going to love this week’s Run to the Top podcast. On this week’s show, we’re interviewing ultra and trail runner Sage Canaday. Sage has an incredible... 

Don’t Let Winter Get The Best of You: How Antonio Vega Won The US Half Marathon Championships Running All His Workouts on the Treadmill
antionio vega treadmill running

In 2010, Minnesota experienced one of it’s coldest, snowiest and iciest winters in recent memory. However, for elite runner Antonio Vega, there were still races to be run in warmer parts of the country. So, what did he do? Antonio... 

How to Dominate Running Multiple Marathons: Interview with Chuck Engle, Winner of 148 Marathons
how to race multiple marathons

Our mission with Run to the Top is to help you learn from the best in the biz and give you actionable advice you can use to transform your running right now. Today’s guest is the epitome of that goal. If you’re attempting... 

Humorous Lessons Learned from Author Bob Schwartz
Bob-Schwartz

In this session of Run to the Top (Yes, I finally named the podcast – and stole the name from the great Arthur Lydiard) we interview author Bob Schwartz. Bob is the author of two fantastic books, I Run Therefore I am Nuts and... 

The Problems With Traditional Marathon Training Plans and The Magic Long Run Formula
hansons marathon method

Question. How many 20-milers must you run in order to be successful at the marathon? Trick question. The answer is zero. In today’s interview, we’re going to debunk many of the marathon training myths prevalent in traditional... 

Registered Dietician and Olympic trials qualifier Emily Brown Answers Your Nutrition Questions
Emily Brown running nutrition

How do you establish a healthy diet that allows you to fuel for performance, enjoy food, and maintain a healthy weight? In this interview, we chat with registered dietician and 15:19 5k runner Emily Brown about how she approaches... 

Why Running Slower on Your Easy Days Helps You Run Faster and Keeps You Injury-free
camille herron

Run slower and get faster – no way. Sounds like a get rich quick headline…but it’s true. Running your easy days slower helps you prevent injuries and ultimately allows you to run faster and train harder. Since I know... 

How One Doctor Went from Being Told He Couldn’t Run Anymore to Being One of the Top Masters Runners in the Marathon
mark cucuzzella minimalist running

What do you do when you experience significant injury after injury, so much so that surgery no longer helps and most doctors tell you it’s time to hang up the running shoes? You hang up your shoes, of course. In 2000, Dr. Mark... 

Interview with Coach Jay Johnson: How to Integrate Strength Training Into Your Running Schedule
Jay Johnson Strength Training

How do you integrate strength training and ancillary work into your training schedule to stay healthy, enable yourself to train harder, and get the most value for your time spent training? In this interview, we talk shop with... 

The Importance of Strength Training and How to Easily Incorporate It Into Your Training Schedule
jason fitzgerald interview

Why is it important that you include strength training, warm-ups, and other ancillary work into your training schedule as a runner? In this interview, we’re going to pick the brain of expert running coach and man behind the... 

How to balance your training. From finding time as a parent to progressing to minimalist shoes, running expert Amanda Loudin shares her expertise.

How to balance your training—From finding time as a parent to progressing to minimalist shoes, running expert Amanda Loudin shares her expertise. How do you juggle being a parent, training hard, and adapting on the fly to be... 

What can you learn from one of America’s best marathoners?
nate jenkins marathon training

What can one of America’s best marathoners teach you about how to train and prepare to run your best marathon? The short answer—absolutely everything! In this interview, we’re going to pick the brain of 2:14 marathoner Nate... 

How to persevere and change your mentality when you struggle in training
trent briney

How does a runner go from a Division II walk on to 4th place at the Olympic Trials; and battle back from the disappointment of missing the World Championships due to injury? That’s the story of 2:12:34 marathoner Trent Briney.... 

How to structure your training for long-term improvement
Blake Boldon coaching

How do you design your training to race well at a variety of distances throughout the year and deal with the delicate balance between normal training fatigue and being injured? In this interview, we’re going to get inside the... 

How do you change your mindset about what is possible with your running

How does a runner go from running a 19-minute 5k to running the same pace (6:10 per mile) for an entire marathon at the Olympic Trials just two years later? That’s the story of 2:41 marathoner Meagan Nedlo. In this interview,... 

5k Training – The Transition and Base Phase Explained

Have you ever looked at a 5k training schedule and wondered what a coach means when they discuss the transition or base phase of the training plan? Lucky for you, Coach Blake is going to break it down and show you how the transition... 

How a 5k or 10k Training Plan is Structured

How does a 5k or 10k training plan progress you from your current level of fitness to a new PR? That’s exactly what Coach Blake is going to show you in this video: In this white board session we cover: Phases of a 5k training...