In today’s episode, Coach Jeff Gaudette is going to be answering listener questions we’ve received over the last few weeks from our fans just like you. 

We’ve got some great questions, covering everything from how to determine if you can run through an injury or not, how to approach marathon long runs and post run nutrition. 

Plus, if you stick around until the end, Coach Jeff delivers some interesting training insights from two elite female runners he coaches who despite running similar times, approach training drastically differently and what you can learn from this.

Topics we cover:

• How to know if you can run through an injury or not
• Why you should train to burn fat as a fuel source
• How to accomplish this in training and when
• Post run recovery
• Getting sick after hard workouts
• The importance of long-term thinking in your training
• Runners with the same PRs but with drastically different training approaches (and how this applies to your training)
• Is running bad for your knees

Don’t forget, if you have questions you’d like our coaches to answer on the podcast, you can head to https://runnersconnect.net/daily and submit them to us.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

On this episode of RunnersConnect, sport psychologist Dr. Stan Beecham explains how our own thinking can often get in the way of our ability to perform at our best, especially as runners. 

You’ll learn why he thinks we need to…

• Learn the importance of difficult tasks and making conscious decisions to prioritize long-term results over short-term satisfaction.
• Be conscious of your thinking: It's important to recognize how our thinking can limit our potential and affect our performance. 
• Embrace your quirks and do the best you can each day

What valuable insights have you gained from this episode? Share your thoughts in the comments below! 

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

BiOptimzers

If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.

Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand

You’ll fall asleep in minutes and you’ll stay asleep throughout the night. 

For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop

In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

The half marathon is one of the most underrated distances you can train for and race. 

Not only is it a good stepping stone in volume for newer runners, but it’s a great way to mix up training for more advanced runners.

In today’s episode, Coach Ruiari and Coach Dylan are going to talk about…

• Why moving up or down to the half marathon distance can help you combine speed and strength training. 
• Why training for several months consistently is necessary for success in longer races. 
• The importance of building your lactate threshold during training, especially for a half marathon
• And specific workouts you can use to crush your next Half Marathon

If you’ve got an upcoming Half Marathon or are thinking about what to do for your next race, this is a great listen.

Here are some of the sample workouts discussed…

Fartlek (short variation):

Option 1: 15 x 1’ at LT, 1’ min at MP + 20-40s

Option 2: 2 x 10 x 1’ at LT, 1’ min at MP + 20-40s ( 4 min between sets)

Option 3: 15 x 1’ at LT, 1’ min at MP + 20-40s, 4 min rest, 10 x 1’ at T, 1’ min at MP + 20-40s, 4 min rest, 5 x 1’ at LT, 1’ min at MP + 20-40

Fartlek (long variation):

Option 1: After a warmup do, 6 miles of 400m at 10k pace, 1200m at MP

Option 2: After a warmup do, 6 - 7 miles of 800m at T to HM pace, 800m at MP

Option 3: After a warmup do, 6 - 8 Miles of 1 mile at T to HM pace, 1 mile at MP

Threshold Intervals: 

Option 1: After a warmup, 4 x 1 mile at lactate threshold pace with 60 second continuous jog recoveries

Option 2: After a warmup, 10 x 800 meters at lactate threshold pace with 60 seconds continuous jog recoveries

Option 3: After a warmup, 3 x 2 miles at lactate threshold pace with 2-3 minute continuous jog recoveries

Cutdown Session: 

8 miles at Marathon Pace plus 40 - 50s, cutting down 10 seconds per mile

Example: 2 mile warmup, Miles 2-10 (8:00, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00, 6:50, 6:40, 6:30), 2 mile cool down 

HM Pace Specific Sessions: 

6 x 1 mile at  goal HM pace (60s jog recoveries)

4 x 2 Miles at goal HM pace (3 min jog recoveries)

6-8 miles at goal HM pace (continuous after warmup miles)

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Perform from the Amino Company

Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.

Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: aminoco.com/rttt

If you’re interested in learning  more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

Are you currently in an injury cycle you can’t seem to break out of? 

Well, so is Dean Schmidt and on today’s training plan rescue we’re going to take a deep dive into Dean’s plan to uncover why this is happening and give him a 3-step plan to break out of the injury rut and get back to healthy training.

We’ll go in-depth on…

• Why you should avoid racing for the next 6-8 months
• The problem with intensity and how to build up your training and mileage
• How to uncover the source of your nagging injuries

Get ready for some awesome training gems from Coach Jeff as he breaks down and rescues Dean’s training plan!

Download your FREE Injury Assessment Video now!

Looking to improve your running form? Want to increase efficiency, run faster, and stay injury-free? Get your access to our exclusive Running Form Course !!

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

BiOptimzers Sleepbreakthrough

If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.

Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand

You’ll fall asleep in minutes and you’ll stay asleep throughout the night. 

For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop

In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Are you ready for the big spring races like the Boston and London Marathons? 

In this podcast episode, we dive into two key factors for your race day success: tapering and determining your race pace. 

📉 We’ll discuss why we recommend a three-week taper with a 85-90% mileage reduction three weeks out and a 70-75% reduction two weeks out from a marathon. 

🏃‍♂️ You’ll learn why it’s important to maintain medium intensity workouts to stay mentally sharp. 

🏅 Finally, we discuss how to determine your race pace using clear markers from your workouts leading up to the race. 

So whether you're a seasoned runner or new to the game, these tips will help you crush your spring races! 

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

Elo Protein

Elo’s Smart Protein takes the guesswork out of finding the optimal protein amount and blend for you by drawing data from your wearables and fitness apps such as Strava, Peloton, and Apple Watch to provide specific dosing recommendations after every workout. 

Elo Smart Protein comes in either grass-fed whey or pea protein, and can include other functional ingredients, like probiotics and ashwagandha, to help you recover faster and support your goals. 

Take out the guesswork and get the right amount of protein after every workout. Go to elo.health and enter code RTTT for 50% off your first month.

Tapering is one of the most difficult mental challenges we face as runners when targeting a big goal race.

We’ve put in weeks and months of hard training and sacrificed a lot to try and get ourselves in our best racing shape and yet everything could come crashing down in the final two to three weeks if we’re not careful.

Add in the fear of the reduced mileage and workouts ruining our fitness plus all the weird feelings, such as dead legs we commonly experience in the final two weeks and it’s no wonder the taper is a huge stress.

With goal spring half and full marathons right around the corner, I thought today would be a great time to take on some listener questions about the taper.

Not only might you have the same questions, but we’ll dig deep into the topics so you can really learn and understand the ins and outs of the taper.

Today, you’ll learn…

• How to reduce your mileage properly during the marathon so you hit the starting line fresh while not losing fitness.
• How to adjust your weekly mileage, workouts and long runs when tapering for a 5k or shorter race distance.
• How your diet might change when tapering for a marathon and common questions about weight gain, carbs, etc.
• How to avoid peaking too soon for your race
• How to taper off your strength training before a big race so you don’t lose all your strength gains, but still feel fresh come race day.
• What to do if you find yourself injured only a few weeks from your goal race

I know I picked up some great tidbits just from listening in on the coaches and I know you will too. 

If you have questions you’d like our coaches to answer on the podcast, you can head to runnersconnect.net/daily and submit them to us. 

You can send an audio recording or type in your questions. We’ll do our best to get your question featured on the next round-up show.

Enjoy today’s episode!

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

BiOptimzers Sleep

If you struggle to get to sleep or stay asleep all night, then you’re going to love the new product from BiOpimizes called Sleep Breakthrough.

Sleep Breakthrough is a delicious sleep drink that supports your natural melatonin production and relaxation without creating a dependency so you can have your best night’s sleep on demand

You’ll fall asleep in minutes and you’ll stay asleep throughout the night. 

For an exclusive offer for our listeners go to sleepbreakthrough.com/runtothetop

In addition to the discount you get by using promo code RUN10, you can unlock special gifts with purchase with retail values of at least 20 dollars.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery. 

That’s why we recommend all runners check out Element this summer. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.  

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Have you ever wanted to peek inside the training and the mind of an elite runner?

What does their training look like? Do they have the same ups and downs? What goes through their mind during workouts and throughout the week?

This week our very own coach, Alex Ostberg, peels back the curtain on his most recent week of training to run xxxx.  

In addition to getting the details and “why” of his workouts, you’ll also hear him discuss the challenges he faced and lessons he learned throughout the week, including…

• How to swallow your pride and adapt your workouts
• Standardizing his pre-workout routine to make race days less nerve-wracking
• Focusing on the 80/20 rule when it comes to recovery

This is a really great, in-depth look at the mindset and training of an elite runner looking to make huge strides this spring and summer.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Perform from the Amino Company

Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach.

Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: https://aminoco.com/rttt

If you’re interested in learning  more and giving Perform a try, we’ve got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30%

Oladance

If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

Have you thought about what the long game looks like for your running? You know, like what you can do right now in order to log enjoyable miles and even race well into your 70s, 80s, and dare I say 90s? 

If not, this episode is for you. Kelly and Juliet Starrett join Run To the Top to discuss some of the latest runner mobility insights from new book “Built To Move”. Specifically, we cover:

• Easy mobilization practices to increase range of motion and avoid injury
• Intuitive ways to integrate more movement into your daily life and escape sedentary habits
• No-fuss guidelines for improving nutrition and sleep
• Basic breathing practices to manage stress and pain
• Quick and simple assessments to gauge progress and what needs improvement

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Lagoon

Countless research studies have shown that pillow selection can have a dramatic impact on sleep quality.

For example, a systematic review of ergonomic sleep data demonstrated that selecting a pillow based on your sleep position (on your back or on your side) dramatically improved sleep quality and reduced spinal pain.

Likewise, research has shown that pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject's height.

Multiple studies have also shown that pillow stuffing that can keep you cool throughout the night leads to much better deep sleep outcomes.

That’s why we love the pillows designed by Lagoon.

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase. 

TIMELINE

Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. 

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. 

Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle.

Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. 

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

If you’ve paid any attention to elite racing times or even had conversations with anyone in your running group, then you know all about “Super Shoes”.

If you’re a new runner, “Super Shoes” are the general term for running shoes made for racing that contain a carbon fiber footplate that adds more “spring” to each step and thus improves running economy by reducing the amount of work a runner must do while running at a given speed.

Coach Michael and Coach Andie discuss how super shoes have changed the elite running landscape, but more importantly, discuss what super shoes mean for the “average runner”.

They’ll talk about…

1. When should you give super shoes a try
2. Why you should avoid wearing them too often
3. How much will they help (hint: everyone will be different)

You’re going to love this in-depth deep dive on all things super shoes, plus takeaway some lessons you can apply to your own running!

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Delta G Ketones have been one of the most well-researched chemicals when it comes to endurance performance. Their only downside is that it typically takes 2 days of fasting for your body to produce them in quantities that would help your performance

But, thanks to deltaG and collaborations from the US Military and researchers from NIH and the University of Oxford, they’ve developed a ketone drink that can boost your ketone levels to those seen after 2 days of fasting in just 20 minutes. 

The academic literature on the effectiveness of ketones for running performance is overwhelming. If you want to see more of the research, head to runnersconnect.net/deltag

Plus, use the code RTT20 when you do and you can save 20% on any purchase you make.

Oladance If you’re looking for better and safer headphones while you run, then you need to check out oladance. 

The unique design of their headphones allows you to listen to your favorite music and podcast while running, yet still hear everything going on around you so you can stay safe.

But my favorite part is that their open-ear-design means your ears will never get tired or fatigued, even after 2 hours or more of listening. That makes them perfect for those super long runs.

Plus, their dynamic driver is 3 x bigger than most headphones, which allows them to deliver superior sound, while still being comfortable.

Just visit oladance.com/RTTT and use the code TOP to save 20% on your purchase.

There’s a lot of content for new runners just getting started and of course a ton of books, videos, etc for experienced runners trying to break through plateaus and achieve that final 5-10%.

But, what about those of you in the middle? Not completely new to running, but certainly nowhere near your potential with a ton left to learn.

Well, today’s an episode for you. 

Coach Jeff is going to analyze the training of Mike Boiling and help answer some of the most difficult questions like…

1. How to prevent information overload
2. How to train optimally when your fitness and paces are changing so rapidly
3. How to know when it’s time or you’re ready to increase your volume or intensity

Ready for another awesome lesson? Let’s get to it!

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

LMNT 

Did you know that you’re likely to sweat as much, if not more, in the winter than in the summer?

That’s because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it’s harder to notice.

Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance.  But you've also been told that too much salt is bad for you, so it can get confusing to know what to do.

The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way. 

Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange.  It even comes unflavored for those who prefer the clean, salty taste.

That’s why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.

To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect.