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February 22, 2017
Train Your Brain for Success- Evie Serventi

Train Your Brain for Success- Evie Serventi

Running can be tough, not just on our bodies, but on our emotions and psyche. This is especially true whenever we experience any perceived setback; injuries, a rough workout or a less than desired performance in a race. We all talk to ourselves, whether... 

February 20, 2017
Allowing those mental barriers to defeat you in a race can quickly destroy all your hard work in training. Build your mental toughness with these 5 tips to building your emotional strength, so you can run your best on race day.

How to Break the Mental Barriers Preventing Your Running Success

This guest post was written by Allie Burdick How many times have you been out running, feeling strong, and confident, when for one reason or another, those negative voices start to creep into your mind. The mental aspect of running is important, we know... 

February 15, 2017
Decoding Sleep: How to Clean up Your Sleep Hygiene- Luke Gupta

Decoding Sleep: How to Clean up Your Sleep Hygiene- Luke Gupta

Sleep Illiteracy? Sleep Education? Sleep Management? Is it really a big deal? We’ve all been sleeping our entire lives, but do we even think about sleep correctly? Luke Gupta graduated from the University of Bath with a B.Sc in Sport and Exercise Science... 

February 13, 2017
If you have back pain or tight hip flexors, is it really from sitting all day? Actually, no, it's not that simple, and standing desks will definitely not solve the problem. Here is what will.

Is Sitting All Day Really That Bad For A Runner?

Of all the pieces of advice runners hear from professionals trying to explain injury and performance issues, ‘sitting down for too long causes your hip flexors to shorten or hip flexor tendonitis’ must be up there in the top ten. With the busy, work... 

February 8, 2017
Jay Dicharry- If You are Serious About Your Running, Time to Get in the Weight Room

Jay Dicharry- If You are Serious About Your Running, Time to Get in the Weight Room

Jay Dicharry may or may not have taken Gretchen Rubin’s Four Tendencies quiz, but it’s safe to say that he’s probably a Questioner. Jay is not afraid to question beliefs that many of us have blindly accepted for years and study if, in fact, there... 

February 6, 2017
Is there a best diet for runners? In the past, we would have said no, but the 90/10 mindset actually works, and means we don't have to cut out entire food groups, nor abandon all social gatherings. Your diet doesn't have to be perfect, but keeping 90% of it healthy will go a long way.

Why the 90/10 Diet Plan is the Most Realistic for Runners

This guest post was written by Heather Caplan There’s no rule saying you have to wait until the new year to step back and reevaluate whether or not the way you eat is fueling your running goals. Now is as good a time as any! If you feel ready to try... 

February 1, 2017
27 years old. Told you wouldn't even make it to Christmas. Hannah Smith defied all the odds, beat her Oesophageal cancer, and used running to get back to health...even missing 2/3 of her stomach. Inspiring story for all runners and triathletes.

You’re Stronger Than You Think-Hannah Smith

For someone in their late 20’s to feel lucky that they were diagnosed with a rare form of cancer, they would have to be a very special individual. Hannah Smith is just that: very special, indeed. Her story isn’t just one of survival; it’s an inspirational... 

January 30, 2017
You started off so excited, with high expectations, and no need for any motivation to get out the door on your run. But suddenly, the enthusiasm is seriously lacking. How do you keep going once the novelty wears off? Great advice here from 15 year coach, Sarah Russell.

How to Keep Running When Motivation Fades

You start your new running program with good intentions and high expectations. It’s exciting and you feel really motivated. Who needs motivation to run in the morning? You almost jump out of bed when the alarm goes, this feels great! Then somewhere... 

January 25, 2017
Gretchen Rubin-There is No Finish Line to your Goals: You Deserve More

Gretchen Rubin-There is No Finish Line to your Goals: You Deserve More

Haven’t we all, at one time or another, struggled with getting new activities to become more permanent? Gretchen Rubin, author of The Happiness Project and fellow Podcaster, shares her research with us on how to create lasting habits. And because no... 

January 23, 2017
Build your confidence with treadmills. Nasty winter weather or blazing summer heat can force us inside onto the treadmill, but how do you use a treadmill at the gym (or at home) for the first time. These are the most important things to keep in mind for a beginner when running on a treadmill.

What Do You Need to Know Before You Start Running on the Treadmill?

One of the problems with being a runner during the winter time is that it is often unsafe to run outside. Slippery roads, snow covered trails, and limited hours of daylight often force us inside to the treadmill for our easy days, long runs and workouts. New... 

January 18, 2017
Ever considered that runners have a HUGE advantage when it comes to triathlons. Rather than being passed on the run, we are the ones passing! It builds confidence, and is a great step if looking for a new challenge. Coach Rob Wilby has great advice for runners on how to make the transition to a triathlon.

You Need to Build Your Ability to Train Before You Can Train- Rob Wilby

What if triathlons (or 70.3’s) weren’t as intimidating as they may appear? What if, as a successful long distance runner, you already possessed a unique advantage over athletes in the other disciplines? And what if, you could become a successful triathlete,... 

January 16, 2017

What is the Ideal Weight Loss for a Runner?

How fast can a runner lose weight? You know about racing weight, and maybe you’ve put on a few pounds over the holidays. You know how to shape up your diet, but you’re probably still wondering something: How long does it take to notice weight loss? And... 

January 11, 2017
Lanni Marchant is a pro runner who is not afraid to speak the truth about women's running, Canadian selection policies, and body image. A must listen for men and women.

Lanni Marchant-Your Body is Your Equipment: You Need to Fuel Your Engine

What makes elite runners so good at running? Are they superhuman, and just have the talent to be able to leave us all in their dust? Actually, no! Even though most elite runners struggle with revealing their weaknesses in fear of losing sponsors or upsetting... 

January 9, 2017
I hate being injured! How do you stay in shape and prevent weight gain when you cannot run more than a few weeks without getting hurt again? This guide helps you to stay positive and stay fit, even if you are injury prone.

9 Ways to Stay Fit (and Sane!)When Injured

There is no wrath like that of an injured runner. Am I right? You can just about go out of your mind when you lose your favorite past-time, especially if you keep getting reinjured. Those endorphins are for real. Not only that, but you start to worry... 

January 4, 2017
If you have ever used food as a form of self medication for the struggles of life, this is the episode for you. Josh Trent has fantastic advice on how to choose a running or fitness goal that is bigger than you are, that will inspire you during the hard times, and help you get through the weight loss struggles.

There is No Finish Line: Commit to Continuous Growth-Josh Trent

The journey of losing weight is not easy. Anyone who has tried to lose weight in the past knows that all too well, but our guest today not only shares his struggles with using food as comfort to process his emotions, but how he finally broke free of using... 

January 2, 2017
Getting back into running after years off tests us physically, mentally, and emotionally. Sarah Russell is sure to give runner motivation to make it through the struggles and find new beauty in running using the growth mindset, even if your fastest running is behind you.

How to Use the Growth Mindset to Make a Comeback

Getting back into running after years off can bring physical, mental, and emotional struggles. Regardless of whether you are returning to running after an injury, you lost your passion for running, or life just got in the way, getting back into running... 

December 28, 2016
Jared Ward is known as the king of pacing, but that is something most of us struggle with, especially in a marathon. Learn how to time it just right so you run your best race from one of the best in the running world.

Jared Ward- We Are All Just Trying to Be the Best We Can Be

My guest today is statistics professor and humble Olympian Jared Ward. He’s one of the best pacers in the world, and on today’s podcast we’re going to find out how we can start training to pace our races as perfectly as he does. Jared wrote his... 

December 26, 2016
Snow, sleet, rain, heat. We rarely get to run in perfect conditions, but sometimes, trying to get motivated to run seems almost impossible. Helpful tips to get you out the door when you aren't motivated to do anything.

Finding Motivation to Run in Bad Weather

As much as we may love to run, every runner needs running motivation from time to time. Especially during the dark, winter months, when the bed is cozy and warm, and motivation to run in the morning is at an all time low. If this is you, and you are... 

December 25, 2016
Run to the Top Christmas Special- Interview with Tina Muir

Run to the Top Christmas Special- Interview with Tina Muir

Happy Holidays! Today’s episode is a special treat – consider it a Christmas present because I’m my very own guest today! I’ve brought on my good friend and fellow marathoner Sarah Crouch to play hostess with the mostess and ask me the hard questions... 

December 21, 2016
Dr Jordan Santos gives some shocking findings from his research about biomechanics and gait, and shares what he can conclude about strength training for runners from his research with Kenyan athletes.

Dr. Jordan Santos-Concejero- The Research is Clear: Strength Training is the Best Way to Improve Running Economy

If you love the science behind running, this is the episode for you! I’ve brought Jordan Santos-Concejero on the podcast today to discuss a little bit of his research on the physiology and the biomechanics behind the art of running. Dr. Santos started... 

December 19, 2016
Anterior tibialis tendonitis is frustrating and painful, especially as there is little out there for runners to recover and almost no recommendations for treatment. This guide helps runners diagnose, treat, stretch, and use exercises to rehab, and get back to running.

What is the Best Treatment for Anterior Tibialis Pain?

The anterior tibialis, or more accurately called the tibialis anterior is a muscle-tendon unit that runs down the front of your shin, just on the outside of your shin bone. The tibialis anterior muscle is the meaty part of that unit, and the tibialis... 

December 14, 2016
Alicia Shay shares the real story behind the passing of her husband, elite runner Ryan Shay during the New York Marathon. Alicia tried to run from the grief, but it caught up to her, and took years to get back to running.

Alicia Shay- Emotional Stress is Powerfully Destructive in Your Body

As runners, we know we’re passionate about our sport and our community. We offer great support for one another, but sometimes it can be hard to accept that support ourselves. How many of us ignore pain because we don’t want to be seen as weak? I know... 

December 12, 2016
Which one to try first? Fartlek training can be used year round to help runners of every level to get faster and kick start your body back into hard running. Here are 7 fartlek workouts to try.

How Fartlek Runs Will Make You a Better Runner (Plus 7 Workouts to Try)

In this day and age of GPS watches and uploading your runs to Strava, many runners are dialed in to very specific paces and distances for their speedwork. And that’s fine; if you want to know how to run faster, this has its important place in your... 

December 8, 2016
Looking for gifts or stocking stuffer for runners? We have the best running books of 2016 through recommendations of our run to the top podcast guests. These are the best running books as suggested by the 2016 runners connect podcast.

The Best Running Books 2016 (Run to the Top Guest Recommendations)

  If you are a longtime listener of the Run to the Top Podcast, you will know that at the end of the interview, we ask each guest five questions for the final kick round. If you are unsure what you would like to ask for this holiday season, and your... 

December 7, 2016
Running is a metaphor for life. Taking one step at a time, and planning out milestones, you can achieve in life and running. Back on My Feet is giving individuals in homeless shelters the opportunity to turn their life around, and this is a powerful episode to change your perspective on just what running can do.

Back on My Feet- The Power of Running to Overcome Homelessness

I’m excited to have a fellow Brit on the show today! Katy Sherratt is the CEO of Back On My Feet, a non-profit organization that helps homeless and those down on their luck get – you guessed it! – back on their feet. But they do it with running! Members... 

December 5, 2016
Fed up of being injured and staring at the wall of the gym or pool, there may be another option! ElliptiGO is popular with elite runners, but can everyday runners use it to prevent injury or maintain fitness? The science says yes, we can!

Is the ElliptiGO the Best Cross Training Tool for Runners?

You may have seen the strange looking “scooter” on elite runners training pages. You may have wondered: What does it do? How does it help runners? Why is this so much better than other cross training workouts for runners? Want to find out? Let’s... 

November 30, 2016
David Minkoff has competed in 41 ironman competitions, but has trained for these while working 60-80 hours a week. If you are busy, and struggle to fit your training in, David inspires us all to see that is will be worth it, but you can achieve any goals you want to. We also discuss long term health and how to look after your body better than ever before.

Dr. David Minkoff- You Can Overcome and Outlast Your Setbacks

My guest today participated in over 40 Iron Man competitions, which is admirable on its own. But when you hear about what he’s been doing for the health and wellness for the runners he has met, you are really going to be impressed. David Minkoff got... 

November 28, 2016
Training was going so well and you could tell a big PR was around the corner, but life got too busy, and now your race is in jeopardy. These 5 ways to cope with life setbacks will make you sigh in relief and stay confident that everything will be okay!

5 Reasons to Be Okay With Missed Workouts

We all seem to get busier and busier as the years go by, and this time of year becomes the busiest of all, and finding time to exercise can be almost impossible. How to stay motivated to run during the holidays? Motivation may not be the issue, but finding... 

November 23, 2016
You take your car in for a checkup 1-2 times a year, so why not take your body for a checkup when it does just as many miles. The Gait Guys are the best in the business when it comes to biomechanics and running form.

The Gait Guys- Runners Need Risk Management, Not Crisis Management

Today’s episode is going to completely change the way you look at running form. I’m sure we’re all guilty of saying we have “bad form” while running. I know my own peroneal arthritis effects my form and the way I think about it, and that’s... 

November 21, 2016
If there one best type of cross training for injured runners to get good cardio instead of running? It depends on the injury you have. Here are the alternatives to running to stay fit, broken down by injury.

What is the Best Cross Training for Your Running Injury?

One of the most fiercely debated topics in distance running is the effectiveness of cross training for runners. As is typically the case with heated debate, the pendulum often ends up swinging far in either direction. Some modern coaches believe that...