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May 22, 2017
relay-races

The Secret Weapon for Better Relay Races

When I was in college, my friends and I used to run an 80-mile relay race through the woods of rural Wisconsin. Each runner in a team of five was assigned three segments of the relay, ranging from two to five miles in length. A support van with the four... 

May 17, 2017
ChrisSegler

Why You Shouldn’t Take Time Off When Injured – Dr. Christopher Segler

Most of us have been there. You’re in the thick of training just a few weeks away from your big goal race, and then one morning you step out of bed to discover a new pain – a pain far worse than the everyday soreness you know too well. *insert... 

May 15, 2017
cupping

Does Cupping Therapy Actually Work on Running Injuries

If you watched the 2016 Olympics, it was hard to miss the large, circular welts and bruises on the backs, shoulders, and necks of many athletes. Like with kinesiotape four years before, these marks—remnants of a therapeutic technique called cupping—were... 

May 10, 2017
Chris Kelly RTTT image

The Dawn of Biohacking: Using Biomarkers to Optimize Your Unique Wiring For Peak Performance and Health – Chris Kelly

You know your body better than anyone else, so you know when things aren’t feeling “right”. Unfortunately, traditional healthcare doesn’t typically cater to runners. Reference ranges are determined without the athlete in mind, and when you express... 

May 8, 2017
running-period

Why Missing Your Period as a Runner is NOT OK (and How to Fix it)

So, you may already be asking yourself – how come a guy is writing about menstruation? Well, here are three answers to help explain: Many female runners do not understand the significance and health implications of irregular/missed periods and... 

May 3, 2017
collage-5

Has Our Footwear Outgrown Our Feet? The Evidence Behind Barefoot Running – Dr. Irene Davis

Since Christopher McDougall popularized the practice in his 2009 book Born to Run, more and more runners have been opting for minimalist shoes or, ditching the foam altogether, barefoot running. Followers of the barefoot movement maintain the practice... 

May 1, 2017
hip-flexor

Psoas and Hip Flexor Injuries in Runners: Signs, Symptoms and Treatments

The iliopsoas is a large muscle that runs from your pelvis and lower back down to your femur. As the primary “hip flexor,” it’s responsible for swinging your leg forward when you run, and because of this, it handles a lot of force. It... 

April 26, 2017
stacysims

Fuel for What You’re Doing: Rethinking Fueling and Hydration with Dr. Stacy Sims

There are a lot of options for fueling and hydration products on the market, but beyond taste and marketing lies efficacy: is the product doing the job you need it to do when you need it to do it? There are also some misconceptions and myths that, while... 

April 24, 2017
5-steps

5 Steps to Qualify for the Boston Marathon

Qualifying for the Boston Marathon is the pinnacle of running achievements. If it’s been your dream to make the famous trek from Hopkinton to Copley Square, this article will show you the 5 step process to achieve your goal. From helping you understand... 

April 19, 2017
Mo 1

Peace Is a Marathon, Not a Sprint: Changing the World Through Sport With Mo’ath Alkhawaldeh

As a little boy growing up in Jordan, Mo’ath Alkhawaldeh aka “Mo” was a bit of a troublemaker. He fought constantly with both his classmates and teachers and, by consequence, was moved from class to class and then from school to school to no avail. Then... 

April 17, 2017
blood-stim-therapy

Can Blood Flow Stimulation Therapy Heal Your Running Injuries?

In the search for better and faster ways to heal running injuries, there’s always a new treatment or product on the market. One of the new trends in injury treatment is something called blood flow stimulation therapy, or BFST. It’s not so much a treatment... 

April 12, 2017
Andrew Jones image

The Superfood of Champions: How Beets Can Improve Performance in Just Days – Dr. Andrew Jones

Beet juice has become all the rage in the running world over the last few years, and for that we can thank Dr. Andrew Jones (aka @AndyBeetroot on Twitter). With the help of his team at the University of Exeter, Andrew discovered beetroot’s natural... 

April 10, 2017
calf-strains

Calf Strains and Runners: Why You Get Them and a 3 Week Plan to Treat

You’re cruising along in a workout, feeling great, when all of a sudden—pop!—you feel a gristly pop in your calf and you’re reduced to a hobble. Or maybe it doesn’t come on all at once; you wake up one day and head out for your morning... 

April 5, 2017
Dave M image

Why Your Best Accomplishment Should Be Your Next One – Director of the Boston Marathon Dave McGillivray

Race director, philanthropist, motivational speaker, accomplished athlete – Dave McGillivray is a professional with a purpose. From his extraordinary run across the U.S. to benefit the Jimmy Fund and Dana-Farber Cancer Institute in 1978 to serving... 

April 3, 2017
3-Runner-Friendly-Pilates-M

3 Runner-Friendly Pilates Moves to Help Keep You Injury-Free

As runners, we all struggle with similar issues that range from tight and sore muscles, imbalances in movement, and injuries. Regardless of if you run marathons, on the trails, or 5ks and 10ks, one sure thing is that runners always want to know how to... 

March 29, 2017
Haywire Heart Image

How to Protect Your Heart for the Miles Ahead with Dr. John Mandrola, Lennard Zinn and Chris Case

It’s been said that if a little does a good job, then a lot is even better and too much is probably just right. However, evidence indicates that too much exercise, like that experienced by years of endurance sports, can lead to what is known as “athlete’s... 

March 27, 2017
Does caffeinated gum actually help runners and is it any better than drinking a cup of coffee? If you change how you take it, yes, it is worth it!

Is Caffeinated Gum the Tool You Need to Level Up Your Running Performance?

Runners are always trying to get an edge for better performance. With energy drinks, caffeinated gum, and pre-race or pre-workout vitamin supplements all being touted as highly effective performance boosters, it’s hard to tell what works and what... 

March 22, 2017
Tina and Sinead

Passing the Baton – Tina Muir and Sinead Haughey

This is a bittersweet episode to be sure, as today we bid the fondest of farewells to our host for the last 2 years, Tina Muir, and introduce the new host for Run To The Top, Sinead Haughey. Most recently, Sinead was the Director of Premium for RunnersConnect... 

March 20, 2017
Stay dedicated to running without having a goal race on the schedule with these tips for runners on appreciating the simplicity of running.

Why Sometimes Running Without Racing is the Best Thing You Can Do

This guest post was written by Allie Burdick Some runners choose to never pin on a bib while others engage in a never ending cycle of races year after year. Both types of runners can be highly motivated but, if there is essentially no goal race, how do... 

March 15, 2017
Jeff Galloway- Go Slow To Go Fast

Jeff Galloway- Go Slow To Go Fast

Wait… What?? That’s correct. 1972 Olympian, Jeff Galloway, who was self-coached and absorbed as much as he could from other runners has proven that to go fast, you should go slow. Hundreds of thousands of runners have trained with his method and... 

March 13, 2017
What is the best injury prevention for runners? Could a biomechanical assessment give you the answers to your weaknesses? Consider this before you pay for an expensive movement screening.

All You Need to Know About Functional Movement Screenings

As runners, we are all naturally keen to discover ways to avoid injury. Despite this desire, the majority of us still manage to run into problems (pun intended) which suggests that we are all either really bad at listening to good advice, or the advice... 

March 8, 2017
Mary Wittenberg & Virgin Sport -The Next Social Movement?

Mary Wittenberg & Virgin Sport: The Next Social Movement?

As CEO of the New York Road Runners from 2005 to 2015, and having been involved with them since 1998, Mary Wittenberg helped the NY Marathon grow to include 400,000 participants, including 120,000 school children across multiple events and helped found... 

March 6, 2017
If you are returning to running after an injury, it can be difficult to know whether the injury is coming back or whether it is just phantom pains. You can beat injury brain with these 10 ways to overcome the fear of reinjury.

Overcome Injury Paranoia With These 10 Tips

As my PT can tell you, there have been several occasions over the years where I have held back as I tried to figure out how to get over the fear of getting injured or reinjury. If I had a dime for every time phantom pains made me think I had a stress... 

March 1, 2017
Now is the Time to Set Your Own Narrative- Michael Hammond

Now is the Time to Set Your Own Narrative- Michael Hammond

Collegiate, post-collegiate & non-collegiate running with Michael Hammond 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... 

February 27, 2017
FINALLY! A guide that actually gives solid advice on pacing. Learning how to pace yourself while running is difficult with GPS watches attached to our wrist, but you will race better if you practice pacing correctly in training

How to Pace Yourself Like a Pro

The art of pacing has, sadly, become a lost art. Gone are the times of heading out the door, running a 30 minute out-and-back and calling it four miles. No more coming home and trying to explain to your wife how you ran a distorted cloverleaf through... 

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...