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Run to the Top Podcast | The Ultimate Guide to Running

Updated about 1 month ago

Health & Fitness
Fitness
Sports
Running
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Running podcast to motivate and help runners of every level, speed, and age run their best. Claire Bartholic interviews running influencers, scientists, psychologists, nutritionists, and everyday runners with inspiring stories.

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Running podcast to motivate and help runners of every level, speed, and age run their best. Claire Bartholic interviews running influencers, scientists, psychologists, nutritionists, and everyday runners with inspiring stories.

iTunes Ratings

474 Ratings
Average Ratings
335
46
37
20
36

Lots of variety!

By dawnwhiterunner - May 24 2020
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I enjoy the variety of content! There are so many nuggets of information from each episode. If I have running questions, you guys are one of the first resources I consult.

Favorite and only running podcast

By mcaulay2 - May 02 2020
Read more
This has been my go-to running podcast for a couple years now, basically since I started back running. The new format has made it even better!

iTunes Ratings

474 Ratings
Average Ratings
335
46
37
20
36

Lots of variety!

By dawnwhiterunner - May 24 2020
Read more
I enjoy the variety of content! There are so many nuggets of information from each episode. If I have running questions, you guys are one of the first resources I consult.

Favorite and only running podcast

By mcaulay2 - May 02 2020
Read more
This has been my go-to running podcast for a couple years now, basically since I started back running. The new format has made it even better!
Cover image of Run to the Top Podcast | The Ultimate Guide to Running

Run to the Top Podcast | The Ultimate Guide to Running

Latest release on Jul 13, 2020

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Running podcast to motivate and help runners of every level, speed, and age run their best. Claire Bartholic interviews running influencers, scientists, psychologists, nutritionists, and everyday runners with inspiring stories.

Rank #1: Jeff Galloway- Go Slow To Go Fast

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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 the results he shares in this episode are nothing short of amazing.

Since starting his retail store, Phidippides, in Atlanta, Georgia in 1975, Jeff has listened to runners who were looking for better and better training strategies. He has developed training methods, retreats at multiple locations around the globe, written several books, trained runners directly and remotely, written for Runner's World, partnered with Disney… well, you get the idea.

We are so very lucky to have Jeff join us to tell us about his personal experiences with running and how his unique training philosophy has helped runners at all levels achieve great results while avoiding injury. This is likely to be one of those episodes that you listen to over and over because there is just so much good information. Be sure to check out the links below for even more tools and resources!

Here are some of the topics we’ll discuss today:
  • Jeff’s personal experiences running in college and his Olympic trials.
  • Jeff counterintuitive training methods including full distance training and Run Walk Run.
  • The benefits of group training.
  • How The Magic Mile accurately predicts a runner’s future race times.
  • How to leverage our human brain to keep our ‘Monkey Brain’ under control.
Questions Jeff is asked:

2:50 What are some of your favorite moments as a runner?

11:55 Do you think professional / elite runners today would give up a spot in a race to help a teammate advance?

13:30 How was it having a group working together in the early 1970’s?

15:06 What’s your theory on why there aren't more big groups of people who want to train together?

17:12 Should recreational runners train in groups?

19:26 How can people get involved in your training groups?

22:20 You have runners do a 26 - 29 mile run 3 weeks before their marathon at a slower pace for 6-7 hours?

24:38 So the only you’re adding on race day is running faster?

24:55 What exactly is the Magic Mile?

26:29 How do runners get their individual Magic Mile times?

26:59 Is it just running that mile as fast as you can?

27:51 What is the Run Walk Run method?

31:14 What would you like to say to runners who have a social stigma against walking?

33:51 Does the amount of walking differ for each person?

35:24 What is the ‘Monkey Brain’?

38:13 How long should the walk-breaks be?

40:00 How does it feel to have a training method named after you?

42:29 How does it feel to have a whole event series named after you?

45:07 What is involved in your retreats?

48:02 Do you have a favorite race you recommend all runners do at least once?

53:54 The Final Kick Round

Quotes by Jeff:
  • Even on the days when I was physically destroyed, which was most of the days during the first month, I felt better in my head and in my spirit than I had ever felt in my life.
  • I helped my father get into running when he was 52.
  • I never heard any of my Florida Track Club teammates brag unless they were being funny about something.
  • There is no doubt that when you have a stable of good runners you can get some really good workouts if the coach is monitoring the effort level and making sure the athletes aren’t running over their heads in workouts.
  • The reason our Group Retreats have expanded is because there is so much interest in getting individual help with running and learning hands-on: ‘How do you do these drills’, ‘What is my form like’, ‘Am I doing something wrong?’.
  • We found that people tend to hit the wall within about a mile of the that they ran on long runs within the last 3 weeks. And so, by going the (full race) distance, not only do people feel strong and have more belief that they CAN do it, but they actually run FASTER.
  • (The Run Walk Run) is a method that conserves resources that reduces injuries down to practically NOTHING and allows runners to run faster in long distances.
  • You are the captain of your ship. You are the one who determines how you’re going to run.

Mar 15 2017

1hr 2mins

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Rank #2: The Women's Guide to Health: Run Walk Run, Eat Right, and Feel Better.r - Women's Guide To Health

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Dr. Ruth Parker and Dr. Carmen Patrick Mohan share their insight as primary care physicians to help athletes achieve their health and fitness goals.

While focusing on women, they also offer practical tips and strategies for all genders, ages and levels of runners to become more fit and healthy.

Jan 30 2019

1hr 8mins

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Rank #3: For a Sub 3 Hour Marathon Get Used To Being Uncomfortable: Lauren Curley

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After only running consistently for a couple of years, newly minted Doctor in Cognitive Science, Lauren Curley ran her first ever full marathon in a brisk 2:57:58.

Lauren started running to relieve stress during her doctorate program in college and her running career took off from there competing in ultra racing, trail racing, and obstacle racing. In addition to a great first marathon time, Lauren has placed first female in 2 50k’s and in the SoCal Warrior Dash. Not bad for a new-ish runner in her late 20’s.

Jul 10 2019

56mins

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Rank #4: Fuel for What You're Doing: Rethinking Fueling and Hydration with Dr. Stacy Sims

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Stacy Sims - Fuel For What You’re Doing: Rethinking Fueling and Hydration

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 generally accepted, are not actually based in physiological fact. And muddying the waters further are the inherent physiological differences between men and women. If you’ve ever been confused standing in front of a sports drink display, you’re not alone.

Enter Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist specializing in sex differences of heat and/or altitude stress, recovery, genetics, and nutrition  to moderate adaptive responses for performance. Stacy is a Senior Research Fellow at The University Of Waikato and author of ROAR, which helps women understand and work with their physiology for better performance.

That’s not to say that there’s no information in here for men. Stacy passionately explains the why’s and when’s of fueling, hydration and more for both men and women. This episode will help you re-evaluate your fueling and hydration strategy to provide more optimal results.

 

Here are some of the topics we’ll discuss today:

  • Issues with the product functionality of the modern sports drink industry.
  • How to fuel and hydrate while training vs. while racing; and how needs change based on environmental conditions and gender.
  • What causes most cramping while running (it’s not what you think).
  • Why drinking more water isn’t necessarily helpful.
  • The specific needs of female athletes and how oral contraceptives compromise performance.
  • The best natural sources of sugar.

 

Questions Stacy is asked:

3:37 What is your background in endurance sports?

4:35 What prompted your interest in Nutrition Science and Environmental Exercise Physiology?

5:25 What was your mission with Osmo, what is your mission now with Nuun and what is the history of the sports drink industry?

6:59 Has the sports drink industry been geared more towards palatability than osmolality?

8:55 Have you discovered that it’s better to separate fueling and hydrating altogether?

10:55 How does this play into recovery & post-workout drinks?

12:45 What would be a good fuel strategy during a marathon or long run?

14:36 How do you feel about all natural gels?

16:01 Why are you not a fan of electrolyte pills or salt tabs?

18:34 Does cramping have anything to do with dehydration or potassium deficiency?

19:43 How should a runner determine how and when to hydrate as well as to take electrolytes?

21:57 How do women’s hydration needs vary throughout the stages of their menstrual cycle?

23:49 How should a woman who is having her period leading into a race alter her hydration strategy?

24:40 What do you mean by “Women are not small men” and how do men’s and women’s protein and carb requirements differ?

27:30 Are you not a proponent of oral contraception for high performance female athletes?

29:04 What would you suggest to female athletes as a safe alternative to the pill?

30:07 What is your take on the popular high fat / low carb diet in general and for men vs. women specifically?

33:01 Do women need carbs as endurance athletes?

33:36 Does sugar actually inhibit one’s ability to use fat as fuel?

35:01 Out of all the different types, which sugars are best?

36:39 What about honey?

37:06 What are the best solid foods to use to fuel for training and competition?

38:28 How does ambient temperature affect how people process different foods?

38:41 What should people consume post-run, especially post-workout or post-long run to facilitate glycogen repletion, fluid balance and overall recovery?

40:16 How has your partnership with Nuun been so far and what’s in the works with them?

43:08 What is the new product Nuun just released?

47:50 The Final Kick Round

Quotes by Stacy:

  • “No one’s really pushing down on ‘we need fluid first’, because you can live 3 or 4 days without hydration and you can live 7-90 days without food; so from a functionality and a physiological point, you really want to look at the hydration and not the carbohydrate intake.”
  • “A sports drink is like a sofa bed; it’s not a good bed, it’s not a good sofa, because you’re trying to merge two things that shouldn’t be merged.”
  • “When we think about all this engineered nutrition, you’re taking concentrated carbohydrate and putting it in this compromised gut.”
  • “It’s not about eating a whole bunch of food at once, it’s a sip, sip, nibble, nibble approach.”
  • “Use water for something up to an hour, but if something’s intense you need more than water, because water doesn’t hydrate.”
  • “After 2 hours… your thirst is not a very good representation of what’s happening.”
  • “Getting people to understand that what you read in a general scope does not necessarily apply to women because the research hasn’t been done on women.”

 

Take a Listen on Your Next Run

Want more awesome interviews and advice? Subscribe to our iTunes channel

 

Mentioned in this podcast:

Dr. Stacy Sims - The University of Waikato profile

Book - ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life

nuun performance

Urine Test Strips

Metromint Water

Dr. Constance Lebrun

"No Sweat": Nina Stachenfeld OCP research article

https://seleneyeager.com/

Running On Real Food blog

Kara Gaucher’s blog

mobilitywod gear

Book: Becoming a Supple Leopard - Kelly Starrett

Follow Stacy on Twitter

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top

Apr 26 2017

54mins

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Rank #5: 3 Simple Ways to Determine if You are Running Easy Enough: Matt Fitzgerald

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Before we reintroduced the podcast, Jeff and I created a survey for our subscribers to give their feedback on how we could improve the podcast, and what you would like to see in the future of the podcast. I was a little confused by one guest request that came up over and over; Matt Fitzgerald. Matt had already been on the show twice, would listeners not want someone different?

It was only once I listened to his two epiosdes that I could see why. He was absolutely fascinating, and such a pioneer within our running world. I loved his approach, and he is the kind of person you could go to a lecture from, and actually enjoy listening to what they [...]

Apr 29 2015

55mins

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Rank #6: Strength Training For Optimal Running with Jeff Gaudette

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One of, if not THE, best way to improve your running AND prevent running injuries is by implementing strength training into your training program. But where do you start? How should you start?

This week’s episode features RunnersConnect founder, Jeff Gaudette. Jeff has been a runner for 25 years with personal times of 2:22  in the marathon and 28:45 in the 10k. Recently, Jeff has been focusing on strength training and injury prevention and he speaks with our host, Stephanie, on the science and philosophy of how important strength training is for runners.

Aug 01 2018

50mins

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Rank #7: What Every Runner Needs to Know About How to Lose Weight- Mark Cucuzella

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Dr. Mark Cucuzzella is an accomplished marathon runner. He is also an Associate Professor at West Virginia University, a family physician, a Lieutenant Colonel in the Air Force Reserves, the Chief Medical Consultant for the Air Force Marathon, and the owner of Two Rivers Treadsthe nation’s first minimalist shoe store which is located in Shepherdstown, West Virginia.

We cover a lot of ground with Mark as he discusses:

Jul 22 2015

59mins

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Rank #8: Struggling to Lose Weight as a Runner? Here is the Secret with Runs for Cookies

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Thanks for tuning into this episode of Runners Connect.

Today we’re talking about the weight loss aspect of running. We’re talking with Katie Foster who’s lost 125 pounds from running and has become an inspiration to runners and non-runners alike. She has some great advice. She’s best known for her Runs for Cookies blog and chronicles her journey and her ups and downs and really is inspiring.

“I was willing to only do changes that I could make forever.” - Katie

Katie talks with us about how making a list of the changes you intend to make could be the difference between temporary and permanent results, how to still [...]

Dec 30 2015

52mins

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Rank #9: How to Improve Your Running Form in Under 5 Minutes with the TrueForm Runner

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Today, we’ll be learning about the True Form Runner. You may or may not have heard of it, but it’s quickly becoming an international fitness phenomenon, and with good reason.

As runners, we all focus on having the best posture and form possible, so as to stay injury free and get the best results from our workouts. That’s where True Form comes in. Jeff Vernon, one of the developers of True Form Runner, will be joining us today to discuss the in’s and out’s, how it’s used and what you can gain by using it.

Here are some other topics we discuss: 

·       Jeff’s journey to develop The True Form

Nov 04 2015

45mins

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Rank #10: How to develop mental toughness and breakthrough barriers

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How do you push through those inevitable thoughts during a race or tough workout that tell you to slow down or that "it's just too quick"?

On today's show we interview Gary Dudney, author of the Mindful Runner, about the techniques we can use to deal with pain when racing, push past it, and eliminate that doubt we all have.

This is a great episode if you've ever wanted to learn how to develop a tougher mindset when racing!

Dec 05 2018

44mins

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Rank #11: Why Running is Saving Your Life and Carbs are NOT Evil -Dr. Iñigo San Millán

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On today’s episode of Runner’s Connect, I’m speaking with Dr. Inigo San Millan, the Director of Exercise Physiology at the University of Colorado and a professional speaker on the topics of sports medicine, metabolic disorders and other types of health and performance issues.

 Today, weare discussing exercise and carbohydrates. Nowadays, so many of our health, weight and performance issues are blamed on carbs. Dr. San Millan assures us, however, that carbohydrates are not to blame for all of our woes.

 As a former athlete, having played for six years with Real Madrid soccer and having been a cyclist for two years, Dr. San Millan has the perspective of both a sports medicine expert and an athlete.

Some of the topics that you’ll [...]

May 04 2016

1hr 4mins

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Rank #12: The Most Common Mental Blocks for Runners and How to Hurdle Them with Adrienne Langelier

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When it comes to running, some days are great, some are mediocre, and some are, well, horrendous.

The same is true for runners of all skill level, and this volatility is not only what makes running one of the most mentally challenging sports out there but also one of the most rewarding.

If you know how to leap the mental barriers.

That’s why in this episode we’re speaking with runner, counselor, and sports psychology consultant Adrienne Langelier. 

A Woodlands, TX native, Adrienne combines her own athletic experience with a background in applied sports psychology to help runners hurdle the mental roadblocks so common in running.

Listen in as Adrienne shares her advice on how to strengthen your mind and overcome the mental blocks that might be holding you back.

Questions Adrienne is asked:

2:02 How did you first get into running and how did you decide to become a sports psychology consultant?

10:05 What do runners of all skill levels have in common when it comes to mental barriers?

13:57 How would advise runners set short, intermediate and long-term goals for themselves?

18:19 What is the difference between intrinsic and extrinsic motivation and what do they mean in terms of running?

19:51 How can extrinsically motivated runners stay driven once they achieve goals such as weight loss or set a PR?

22:37 How would you advise someone who is having negative thoughts going into a big race?

29:37 Do you use visualization with your clients and, if so, how?

32:33 How would you advise a runner who is experiencing difficulties or setbacks within a race?

36:28 How can runners not get swept up in a comparison trap to other runners?

43:03 How can runner’s improve their mental capacity?

 

Quotes by Adrienne:

“Yes we have limits - whether that’s genetics, environment, whatever it is - but a lot of runners tend to impose greater limits than that actually already exist.”

“One of the biggest obstacles that I see runners fall into is rigid goals.”

“Pick something that scares you, but it’s scary to where you want to run towards it. You want it to be challenging but not threatening to you.”

“Negative thinking has been shown in studies to increase muscle tension, which in turn affects our breathing negatively and affects our blood flow....If our body’s tight, our mind’s tight.”

“If there’s something like inputs in the environment or there are triggers that are driving the negative thinking, do your best to eliminate them if you have control over them.”

Want more awesome interviews and advice? Subscribe to our iTunes channel

 

Mentioned in this podcast:

Adrienne's Psychology Today Profile

Adrienne's Blog

Follow Adrienne on Twitter

Interview with Nick Symmonds

Book - A Life Without Limits: A World Champion's Journey by Chrissie Wellington

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top 

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

Aug 30 2017

46mins

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Rank #13: Run Fast AND Get the Body You Want with Metabolic Efficiency Training – Bob Seebohar

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Contrary to popular belief, losing or even maintaining weight while training for a marathon can be incredibly difficult.

Many marathoners either find they can’t quite achieve the weight loss they want, or, on the flipside, they’re able to lose weight, but at the cost of performance.

It’s a hard balance to strike, but with the latest research it’s becoming much easier.

The research in question revolves around the two concepts of Nutrition Periodization and Metabolic Efficiency Training. Together they increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance. 

Joining us in this episode is Bob Seebohar, the creator of these two concepts.

Bob is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach. He also traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team.

In this episode, Bob walks us through his findings on dietary efficiency and sheds some light on how best to achieve both the body composition and race day results you’re after.

Oh and for those wondering, here’s a breakdown of the “alphabet soup” behind Bob’s name:

M.S. - Bob has three college degrees. His undergraduate is in Exercise and Sport Science. His two graduate/Master's degrees are in Health and Exercise Science, and Food Science and Human Nutrition. He successfully defended two theses during his graduate studies and knows his way around interpreting research and aligning it with real-life applications.

R.D. - Registered Dietitian. A college degree studying food science and human nutrition is required to be able to sit for this national examination. Of course, this is after successfully completing a 9 - 12-month nutrition internship after graduation.

C.S.S.D. - Board Certified Specialist in Sports Dietetics. A certification only given to Registered Dietitians who have years of experience working with athletes. A rigorous national examination must be passed and frequent continuing education credits upheld to acquire and maintain this certification.

C.S.C.S. - Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Bob has worked as a trainer/strength coach since the mid 1990's and specializes in creating strength programs for endurance athletes.

M.E.T.S - Metabolic Efficiency Training Specialist. Bob explains this in his interview. :)

Questions Bob is asked:

5:06 Can you tell us about who you are and what you do?

7:45 What is Metabolic Efficiency Training and how does it relate to your concept of Nutrition Periodization?

11:50 How does Nutrition Periodization come into play with all the training variability runners experience?

14:34 How does Metabolic Efficiency Training work with runners who are trying to lose weight while increasing performance?

21:43 Why does eating become less intuitive to us over time?

24:40 How difficult is it for your athletes to change their nutrition philosophy?

27:45 How can runners adjust their macronutrient intake ratios to use fat as fuel more efficiently?

32:40 What is your opinion of Low-Fat, High-Carb and other ‘extreme’ diets?

39:01 Have you been able to get significant research yet into the role genetics plays with this?

40:39 Is the long-term goal to see where trends are and individualize athletes’ diets based on gender, genetics, etc.?

45:14 Has there been any research on Nutrition Periodization and how it relates to menstrual cycles and menopause?

47:06 What do you mean by the ‘Metabolic Efficiency Point’?

53:28 How would someone go about manipulating this efficiency point via nutrition?

56:54 Is it hard to do Metabolic Efficiency Training with Vegan, Vegetarian and Paleo diets?

1:00:50 Do you offer personal consultations?

Quotes by Bob:

“Even for the leanest of the lean marathon runner, these elites that are almost breaking the 2-hour barrier, they still have about 30,000 calories of fat in their body but we’re very limited in our carbohydrate stores.”

“Metabolic Efficiency Training is really looking at the opportunity to use the fat that we have stored already, preserve our very limited carbohydrate stores and do that by altering the daily nutrition plan.”

“Nutrition Periodization is simply combining the right type and amount of nutrition to support physical training. So when you’re going through the ebbs and flows of physical training (running), you go through ebbs and flows of nutritional support.”

“The best thing about Metabolic Efficiency Training is that it’s not a diet. The worst thing about it is that it’s not a diet.”

“When we’re young kids, we have this intuitive eating; we eat when we’re hungry, we stop when we’re not hungry. …The environment shapes us… into becoming less intuitive eaters and more either habitual eaters… or (more) emotional eaters.”

Take a Listen on Your Next Run

Want more awesome interviews and advice? Subscribe to our iTunes channel

Mentioned in this podcast:

Book: Nutrition Periodization for Athletes: Taking Traditional Sports Nutrition to the Next Level

Bob's Author page on Amazon.com

eNRG performance homepage

Bob's eNRG performance Coaching Page

Email Sinead

Sep 20 2017

1hr 5mins

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Rank #14: How to Unlock Your Best Stride and Avoid the Lifestyle Habits Holding You Back - Jonathan Beverly

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What if someone told you there is no “correct” stride? That, just like our fingerprints, everyone’s optimal stride is unique to them?

While this goes against the grain of what we runners have been taught, Jonathan Beverly has the proof to back it up.

The author of a new book called Your Best Stride, Jonathan is a coach, lifetime runner, and expert in running shoes and the running industry.

He writes for Runner’s World and Outside Magazine just to name a few, and he also served as editor of Running Times from 2000-2016.

Today Jonathan’s going to share with us some shocking information on the myths surrounding running shoes and what constitutes a perfect stride, how to counter those lifestyle habits detrimental to your stride, and how to master the best stride for you and your performance.

Here are some of the topics we’ll discuss today:

  • Jonathan’s new book Your Best Stride
  • Why there is no “correct” stride
  • Stride signature and preferred movement path
  • Why foot strike is overrated
  • The perils of sitting down and other lifestyle habits
  • How to counter the effects of these habits
  • How to avoid “ruts”
  • Universal form cues all runners should know

 

Questions Jonathan is asked:

3:48 What is your background and how did you become passionate about running?

6:32 What prompted you to start a writing career centered around running?

9:26 Can you tell us about Your Best Stride and what inspired you to write it?

16:03 Why is foot strike overrated and what should runners focus on instead?

19:30 You argue there is no “correct” stride. Why?

22:37 How does sitting down a lot affect stride? What are some other bad lifestyle habits for stride efficiency?

25:42 How does driving, typing, and scrolling through your phone affect posture and arm carriage?

27:27 How can people counter the effects of these lifestyle habits on their strides?

31:07 What areas of the body should runners focus on strengthening most?

38:01 How does switching up terrain and race distance help improve stride and overall performance?

41:53 Should runners switch the types of shoes they run in regularly?

44:05 What are the myths surrounding running shoes?

47:47 What are some universal form cues all runners should follow?

50:37 Is it more important to strengthen our weak spots than it is to try and consciously change our form?

52:01 How should runners determine which shoes are right for them and their bodies?

54:42 What’s next for you?

Quotes by Jonathan:

“The kinetic chain starts at the hips, and if your hips are off, then everything else is going to be off. So the focus needs to move up, and [foot strike] is the consequence of an effective stride - it’s not the cause of it. If you try to correct the consequence without addressing the cause, you end up with a mess.”

“You can think of your stride like your voice. I’m hearing you talk now and it’s the first time we’ve talked, but the next time I hear you I’ll recognize you. And you shouldn’t sound like me - you should sound like you. You vocal chords are different, the length of your neck is different, the size of your lungs is different - all of those things go into creating your voice. And it’s the same thing with your stride.”

“Because we’ve been sitting so long, a lot of us can’t actually [extend our hips] anymore….If we try, it’s sort of like opening a screen door that only has a hinge one way. If you’re pushing it the other way, you’re going to break the door frame.”

“[Running drills] aren’t cueing a certain type of stride - they’re just changing the motion, changing the muscle recruitment so that your body starts noticing that ‘oh, if I use the glute instead of the hamstring, we can go easier and faster’.”

 

Take a Listen on Your Next Run

Want more awesome interviews and advice? Subscribe to our iTunes channel

 

Mentioned in this podcast:

Book: Your Best Stride by Jonathan Beverly

Road Runners Club of America

Article: 5 Common Myths About Running Shoes by Jonathan Beverly

Run to the Top Interview with Irene Davis

Run to the Top Interview with Danny Dreyer

Book: The Story of the Human Body by Daniel Lieberman

Jonathan’s website

Follow Jonathan on Twitter

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

If more people who know about the podcast and download the episodes, it means I can reach out to and get through to the top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

--

Thank you to our sponsors for supporting Run to the Top

Enter to win a FREE 6-Pack of Perfect Amino from BodyHealth

Send an email to info@pacifichealthlabs.com with the subject line "Run to the Top" and ask for your FREE Accel Gel samples. Don't forget to include your address!

Jun 14 2017

59mins

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Rank #15: The Ultimate Guide to Shin Splints

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What causes shin splints while running? How to prevent it from getting worse without stopping running? What are the treatment options available for shin splints? Coach Claire explains in this week's Audio Blog episode.

May 25 2020

13mins

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Rank #16: Pushing Your Limits with Matt Fitzgerald

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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 (specifically a comedic poet), having declared his intention to pursue a career in writing at the ripe age of nine.

He never changed his mind.

An expert on all things running, Matt especially loves to write about the psychology of running and has written several books and articles on the subject, including his popular book How Bad Do You Want It? Mastering the Psychology of Mind Over Muscle.

In this episode, Matt discusses what goes into a runner’s mental capacity and shares with us some tips as to how we can better push our limits.

Nov 08 2017

53mins

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Rank #17: How to Ultilize the Run Walk Method for Smarter Training

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There is often a stigma attached to the run walk method, but when used correctly it can be amazing for beginners and experienced runners alike.

In today's episode we chat with the pioneer of the run-walk method, Jeff Galloway. We will get answers to many of the common questions about run-walking and even discuss proper run/walk etiquette during the race.

This is another of those episodes that you listen to over and over because there is just so much good information.

Dec 19 2018

56mins

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Rank #18: Does a Low Carb, High Fat Diet Work for Runners?

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In this episode, we chat with well-known and highly acclaimed scientist, doctor and author Professor Tim Noakes.

We learn is a Low Carb, High Fat diet can be beneficial for athletes. We also discuss the controversy and challenges athletes face when trying to eat low carb and high fat.

This episode is quite dense with nutritional information, historical information and may put some of our deepest held nutritional beliefs to the test.

But as Tim says, the most important thing is that we listen to our own bodies and not necessarily any ‘experts’ (including him) to determine our optimal nutrition.

Oct 31 2018

1hr 17mins

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Rank #19: Finding the Best Diet and Training Plan for You- Ben Greenfield

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 Have you ever followed someone else’s fitness or health advice after hearing about their raging success, only to become disappointed with your own results? In most cases, it simply comes down to individuality.

When we talk about diet and training plans, it can be confusing because different approaches work for different people. My guest today considers his job to simply be connecting people with as many different solutions as possible, so they can go out and test what works and what doesn’t.

Today I’m talking to [...]

Feb 17 2016

46mins

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Rank #20: Run Better: Coach Greg McMillan - Super Starch and More

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We’ve spent the last couple weeks learning more about the benefits of Generation UCAN and this week we have one more voice to champion the SuperStarch® that has fueled countless elite runners, recreational runners, and those of us in between.

Greg McMillan and McMillan Running are names that are highly respected and have been part of the running world for many years. Greg truly believes SuperStarch® is an essential part of a runner’s toolbox. He will also share tips and tricks from his vast experience, through McMillan Coaching, with the thousands of runners who have benefitted from his methodology.

Greg leverages his experience as a National Champion runner with his background in plans that are individualized to a runner’s unique traits. Renowned Coach Greg blends his exercise science to create scientifically-based, proven training by runners and coaches across the globe, he has one of the most diverse coaching resumes around, with equal success coaching new runners, age groupers, Boston Qualifiers, and Olympians.

This episode is full of wonderful and helpful insight into becoming an even faster version of yourself.

Aug 06 2019

42mins

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Hip Strength and Running Injuries 2020/07/13

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In this week's Audio Blog, Coach Claire talks about the relationship between hip strength and running injuries. What's the latest research say? Are core workouts helpful to distance runners? What can you do to improve hip strength? Find out now!

Jul 13 2020

7mins

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Team RC Update 7/10/2020 - RC Athlete Spotlight - Bjorg Klem

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In this episode, Coach Michael talks about one on our fascinating athletes - Bjorg Klem.  Find out how she handles the pandemic in terms of training/racing and creates positive influence in our RC community.

Jul 10 2020

5mins

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Up-Tempo Talks - This Week's Running Headlines 2020/07/09

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In this week's episode, we have a fun new segment where Coaches Dylan and Ruairi walk through some of the interesting running events happened in the last weeks. Tune in now!

Jul 09 2020

27mins

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Brian Reynolds: Powerhouse on Prosthetics - 07/08/2020

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Brian Reynolds -  World Record Powerhouse on Prosthetics

Brian Reynolds is a world record holder in several running distances despite not running until after college, and oh yeah, he’s a double amputee. Brian initially didn’t even walk much, never mind run, because he was convinced it just wasn’t possible for him. Instead he pursued powerlifting, accomplishing a deadlift of 485 pounds while weighing only 135 pounds himself.

How did Brian morph from powerlifter to running record holder? It all started with a fundraising hiking challenge in the Grand Canyon, an epic setting for a life-changing experience. Brian discovered a love for endurance, which eventually led him to running despite his prosthetic legs not being remotely suitable for athletic pursuits. He persevered through the pain, and incredibly, just three weeks after he ran his first mile, he ran his first marathon. Brian emphatically recommends you not follow this training plan.

Brian’s story is truly fascinating, and he also shares with Coach Claire how he’s staying inspired and finding meaning during the pandemic. He’s definitely not short on motivation! Brian also discusses his approach to alcohol and training and talks about his current work for the nonalcoholic brewing company, Athletic Brewing, who is generously offering a 15% discount for listeners of this podcast until August 10th. See the list of resources mentioned in this podcast for the discount code.

Questions Brian is asked:

2:54 You have an amazing story of starting off in weightlifting then transitioning to endurance running.  Your accomplishments would be interesting in their own right, but they are even more fascinating because you are a double amputee.  Can you talk about your history, beginning with how you lost your lower legs as a child?

4:29 Were you into sports and activities right away or did that happen later in life?

5:51 How much could you lift?

6:08 What did you like most about weightlifting?  What did it do for you?

6:43 What were the challenges of walking during the time you were weightlifting?

7:40 How did all that change for you?

9:50 Why didn’t you quit running given the effects of running with prosthetics not designed for a lot of activity? What was inside your head that made you want to keep going through all that pain?

10:44 When did you finally get new prosthetics that didn’t cause you running-related problems?

11:39 Was running a marathon a few weeks after getting your new prosthetic legs a good idea?

11:49 Tell me what that first marathon was like.

12:53  How sore were you afterward?

13:08 You’ve made a lot of progress since that first marathon. You actually broke the world record at the time for a double amputee in the marathon with a time of 3:03 in Chicago.  Can you talk about your progress and how you went from four-and-a-half hours to almost three hours? 

15:51 What have you done as far as training? Have you gotten a coach, or how have you really managed to lower your time so much?

17:49 How has your training changed since the pandemic?

18:23 Do you have any tips for runners that are struggling right now with motivation with no races?

20:23 You work for Athletica Brewing, a non-alcoholic beer company that is becoming super popular lately.  Can you talk a little bit about the company and what you do there?

22:38 What gave you the idea to not drink during training cycles?

23:29 Do you find it’s easier to be black and white about drinking/not drinking versus trying to moderate drinking during training?

24:24 Do you miss powerlifting at all? 

24:45 What is the line between lifting too heavy and just right for an endurance athlete?

25:49 How many days a week are you lifting when you’re in running training?

26:08 Are gyms opening up yet in New Jersey?

26:24 What is on your plans next? Any running-related goals that you have in the future?

Questions I ask everyone:

27:26 If you could go back and talk to yourself when you first started running, what advice would you give yourself?

28:17 What is the greatest gift that running has given you?

28:27 Where can listeners connect with you?

 

Quotes by Brian:

“It was definitely for me one of the hardest things I’ve ever done going from not really walking more than a block here and there to I think it was a 16 or a 17-mile hike in the Grand Canyon.”

“The prosthetist said, ‘What do you want to do?’ and I said, ‘I want to be the best runner an amputee can be,’ and he said, ‘We can make that happen.’”

“The half marathon has always been my favorite distance. It’s like the blend between the speed and the endurance.”

Take a Listen on Your Next Run

Want more awesome interviews and advice? Subscribe to our iTunes channel

Mentioned in this podcast: 

A Step Ahead Prosthetics

Team in Training

City Coach

Use code CLAIRE for a 15% discount at Athletic Brewing until August 10th, 2020.

Runners Connect Winner's Circle Facebook Community

RunnersConnect Facebook page

claire@runnersconnect.net

Follow Brian on:

Instagram

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jul 08 2020

30mins

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Dealing with Unhealthy Snacking During the Pandemic - 2020/07/07

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How to avoid emotional eating and curb unhealthy snacking during the pandemic? Coach Hayley shares some great tips to manage stress eating in today's podcast. Listen now!

Jul 07 2020

8mins

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Should I Eat Before I Run 2020/07/06

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Should you eat or fast before you run? What and when to eat to set yourself up for a great workout? What are the pros and cons of eating or skipping food before your workout? Find out the arguments for and against eating before a run from Coach Claire. Tune in now!

Jul 06 2020

7mins

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Team RC Update 7/3/2020 - RC Athlete Spotlight - Bjorg Klem

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In this week's Team RC Update, Coach Michael talks about our RC athlete, Bjorg Klem - How she has such a positive influence in our community and what she suggests when it comes to moving forward with your training during this pandemic time.

Jul 03 2020

5mins

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Up-Tempo Talks - Why Do Runners Do That? 2020/07/02

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In this week's episode, Coach Ruairi and Coach Dylan talk about 3 things that some runners do often. What's the hype around them? Why are runners doing that? What is the science behind them and are they worth trying? Find out now!

Jul 02 2020

19mins

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Salt, Sweat, and Hydration: Dr. Patrick Burns - 07/01/2020

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Salt, Sweat, and Hydration: Dr. Patrick Burns 

Should you be taking sodium and other electrolytes while racing? What are electrolytes anyway, and what are the key factors that affect electrolyte levels when running? Dr. Patrick Burns has been studying the answers to these questions and more, and shares his latest research in this episode.

Patrick started running as a Massachusetts high school student. He traded short distances for the two-mile event after discovering he was “not fast.” At Bowdoin College in Maine, he made another switch, favoring enjoyable and exploratory running over competition. This continued as he traveled the world as a nomadic teacher, using running as a way to explore new countries. 

Eventually, Patrick moved back to be near his family and go to Tufts medical school. His sister, Katie, had six marathons to her credit, and Patrick decided to train with her for one. This is when he really fell in love with running. Patrick and Katie completed the Boston Marathon, and more long distance races followed. However, once he began his Emergency Medicine residency at the University of Washington, Patrick had very little time to run.   

Four years later, Patrick did a Wilderness Medicine fellowship at Stanford. Here he discovered RacingThePlanet and ultramarathon running while working as a researcher on a race in Ecuador. He was hooked. Here’s Patrick’s definition of Type 2 fun: a self-supported, 250 km, 7-day race through extreme environments. He considered this brutal, grueling, and amazing. 

Patrick is currently a clinical assistant professor for the Department of Emergency Medicine at the Stanford University School of Medicine and the assistant director of the  Wilderness Medicine section. He continues to work with RacingThePlanet to answer questions related to ultrarunning.  This project coincided with his first RTP ultramarathon – a fantastically humbling experience.

 

Questions Patrick is asked:

2:35 You are an ultra runner and emergency room doctor at Stanford University and before I get into the main topics that I'd like to discuss today, how is the current situation there?

3:15 Stanford is now doing all their classes online. Is that correct?

3:59 As we head into the summer months in the northern hemisphere, many athletes become more concerned about electrolytes.  You are one of the authors of a very interesting study on hydration and electrolytes and you were also one of the test subjects.  Before we get into the study, can you give us a little primer on electrolytes, what they are, and why they are important for the human body?

4:56 What happens when you run long distances and get those electrolytes out of balance?

5:54 Can you explain what hypo- and hypernatremia are and why that matters?

6:23 Can you talk about some of the complications of hypo- and hypernatremia?

9:00 Is hyponatremia more dangerous than dehydration or hypernatremia?

9:34 Is sodium the most important electrolyte?

 9:54 Are some electrolytes more important than others?  Do you have to replace all of them while racing?

 10:31 Can you describe the study that you and your colleagues did?  What was the goal of the study?  How was it conducted?  

13:12 How many people raced in the event and how many people did you end up studying?

14:40 How were samples collected? Were you pricking people’s fingers? 

16:12 How good are we at hydrating and keeping sodium levels in balance?

16:54 Is a too high sodium level from taking in too much salt or not taking in enough water, or could it be either or both?

17:44 Did you talk to the runners in the study about why they were doing what they were doing with regards to sodium? Why is there such a big range of what we take in?

20:08 Should you change your sodium level intake in a hot race?

21:34 Do you have any insight on taking extra electrolytes for muscle cramps? 

23:13  I would love to ask you about the drink-to-thirst philosophy. We’re reading a lot about that nowadays, that that should be the only rule: drink to thirst. What do you think about that?

24:50 What about in a race where you’re not carrying your own fluid for the most part? You can’t really drink to thirst. You’ve got to wait until you get to that aid station, so there has to be some sort of plan that overrides the drink-to-thirst. Is this just, would you say, trial and error and see what works for you?

25:55 What questions are still unanswered when it comes to athletic hydration?  What’s next? Are you planning on more studies, or what are some of the things that you and the doctors that you work with are looking to study?

27:33 Are you going to test people with blisters to see what product works best?

28:17  What products do you like?

Questions I ask everyone:

28:59 If you could go back and talk to yourself when you first started running, what advice would you give yourself?

29:38 What is the greatest gift that running has given you?

30:15 Where can listeners connect with you?

 

Quotes by Patrick:

“Sodium is the electrolyte that seems to be dysregulated most often during running.”

“Our body does a lot of the work on its own.”

“Is there a benefit for hydration status with sodium? Probably.”

Take a Listen on Your Next Run

Want more awesome interviews and advice? Subscribe to our iTunes channel

Mentioned in this podcast: 

Racing the Planet

nuun tablets

RockTape

Hammer Nutrition

Runners Connect Winner's Circle Facebook Community

RunnersConnect Facebook page

claire@runnersconnect.net

Follow Patrick on:

email Patrick

Instagram

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jul 01 2020

33mins

Play

Can Improving Gut Health Make You A Faster Runner - 2020/06/30

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Can improving your gut health improve your running and make you a faster runner? What can you do to increase your gut microbiome diversity? Find out in today's episode from Coach Hayley.

Jun 30 2020

7mins

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Increasing Mileage Safely 2020/06/29

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How to safely increase your mileage to the next level? How to know what mileage your body can handle? Coach Claire discusses 8 challenges that can help you increase your mileage to over 60 miles a week without getting injured.

Jun 29 2020

20mins

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Team RC Update 6/26/2020 - NYCM Cancelled; What To Do

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With New York City Marathon also getting cancelled, what can you do now to stay focused on your running and fitness goals? Coach Michael discusses a few new great options that you can utilize to become a better runner during this time.

Jun 26 2020

8mins

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Up-Tempo Talks - Book Recommendations From Coach Dylan and Coach Ruairi 2020-06-25

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In today's podcast, Coach Ruairi and Coach Dylan go through 3 books each that can inspire and motivate runners and talk about how the various principles discussed in the books can help you get the most out of your running lives. Tune in now!

Jun 25 2020

29mins

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Adina Crawford: Yoga Can Make You a Better Runner - 06/24/2020

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Adina Crawford - Yoga Can Make You a Better Runner

Running dramatically changed Adina’s life, transforming her from a non-athlete to a source of fitness inspiration. One of the keys to Adina’s athletic ability and mental strength is yoga, a practice she believes everyone can benefit from.

Adina shares with Coach Claire her approach to yoga in the classes she teaches, how to get started, some of the best poses for runners, as well as some helpful tips. She talks about what mindfulness means to her, as well as the benefits of cross training. Most of all, she teaches us that with a positive attitude and a willingness to try something new, it’s never too late to transform your life.

In addition to being a runner and cyclist, Adian is also a certified PYTT 200 and 50 YSTT yoga instructor specializing in Vinyasa, Sculpt, and Restorative. She is a mentor, motivator, advocate, and community influencer who serves as an ambassador for Black Girls Run, HoneyStinger, Nuun,  Black Girls Do Bike (Shero), and ZOOMA National. She is also a FitPro for Athleta and serves on the Board of Directors for Black Girls Run Foundation.

Adina has a fitness blog and has been featured in various online articles, podcasts, and participated with the Brooks Running shoe campaign. In addition, she has taught at various locations including Lululemon, Athleta, private events, family reunions, private schools, and local fitness centers. 

In 2016, Adina completed her first Marathon (Chicago), numerous half marathons, several indoor triathlons and cycling events in various cities. She is recognized as a strong motivator and advocate for health, fitness, and wellness to her communities. Her goal is to bring more diversity and awareness to the mat and spread the love of all the benefits of yoga coupled with other activities. YOGA IS FOR EVERY-BODY.

 

Questions Adina is asked:

2:07 You are a runner, a cyclist, and a yoga instructor.  How do those three activities complement each other?  How did you get started?

3:09 How does yoga balance out running and cycling? What kind of yoga are we talking about?

3:32 Walk me through restorative yoga. If I show up at your class, what are we doing if I’m a total newbie?

4:48 You've been quoted as saying yoga is for every BODY. What do you mean by that? 

5:47 How did you get started in yoga?

6:15 One thing I have heard people say is that you don’t want to be too flexible as a runner because you want those tight springs so that you can run fast. So some of the athletes that I’ve coached have been sort of hesitant to get super flexible. What do you think about that?

7:07 How have you changed your practice with the whole pandemic?

7:59 What do you use yoga sandbags for? Can you go into detail about that?

8:40 What are some of the best yoga moves for runners?

9:48 With pigeon pose, a lot of runners are really tight in their hips. I know that you can do a couple of variations on pigeon pose that can kind of hit you in different spots. Can you talk a little bit about that? Your hips, or sometimes it hits you more in the hamstrings. Can you talk about some variations for the hips?

10:56 You touched a little bit at the beginning talking about mindfulness. Can you talk about the benefits of mindfulness with yoga and how it relates to running, and how it’s different than the mindfulness you might experience on a good run?

12:02 Can you talk a little bit about breathing? I know breathing is really important in yoga, and obviously it’s important in running too. Can you talk a little bit about what we’re supposed to be doing when we’re breathing?

13:16 Are there any other breathing techniques that we can use when we’re not practicing yoga or when we’re not running? Just anything else besides the deep breaths? I know several yoga types have different kinds of, you know, quick breaths in and then quick breaths out, and I’m not super familiar with it, so I was wondering if you could talk a little bit more about that?

14:49 Another thing kind of related to mindfulness is the idea of being present. If I think about running or if I’m in a race or something like that and if I let my head get too far ahead of worrying about, “This hurts. I should slow down,” or “I should stop. I should quit,” your brain goes a mile a minute and a lot of people who practice yoga have a better time with staying present. So how do you teach your students to stay present and what’s a good practice for someone who’s new to this?

16:07 Do you have specific thoughts about how to build your confidence? Because I know sometimes if you’re on a race for example, you might not have so much confidence that you’re going to get to the finish line in the time that you want, or whatever your goal is. Do you have a confidence practice?

17:03 You started running a little bit later in life. Can you talk about your running journey and how that all started? I think it’s an inspiring story.

18:31 How did you get started; what was that first day and first month like?

19:44 Where does yoga fit into your running journey?

20:56 I find the mindfulness stuff the hardest part of it, not so much the physical stuff. Do you have any tips for that?

22:30 I often think if we thought of running more like yoga, that we’re just practicing every day, I think we’d be a lot less hard on ourselves.

23:40 I love that you look to gratitude. Gratitude certainly helps us put things in a little bit more perspective, don’t you think?

23:55 Are gratitude and having a grateful heart things that you talk about in your yoga classes too?

24:52 Do you think doing yoga is efficient enough for a runner’s strength training or do people still need to lift some weights too?

25:45 I would love to hear some success stories about some of the people that you've inspired to get moving through running and yoga.  Do you have any of those for us to hear?

Questions I ask everyone:

28:03 If you could go back and talk to yourself when you first started running, what advice would you give yourself?

28:22 What is the greatest gift that running has given you?

28:37 Where can listeners connect with you?

 

Quotes by Adina:

“You make yourself available, you learn those poses, and you can do it.”

“Mindfulness in my view is a nice little mental health tool to carry with you.”

“Breath is the foundation of yoga.”

“I know that it is all about me when I’m on that pavement so I can’t compare myself to the next person or next person.”

“Rejoice in the fact that you are able to move.”

Take a Listen on Your Next Run

Want more awesome interviews and advice? Subscribe to our iTunes channel

Mentioned in this podcast: 

Yoga Sandbags

Fleet Feet

Black Girls Run

Runners Connect Winner's Circle Facebook Community

RunnersConnect Facebook page

claire@runnersconnect.net

Follow Adina on:

Facebook

Instagram

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jun 24 2020

30mins

Play

Top Tips for Racing in the Heat - 2020/06/23

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In today's podcast, Coach Hayley shares top tips for running safely in hot weather and making the heat work for you. Tune in now!

Jun 23 2020

9mins

Play

What Are Tempos 2020/06/22

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What are tempo and threshold runs? What are the three different zones of threshold runs? How to know whether you are running your tempo at the right pace or not? Find out in today's podcast from Coach Claire.

Jun 22 2020

13mins

Play

Team RC Update 6/19/2020 - Biggest Running Lesson From 2020

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Coach Michael talks about the biggest lessons that 2020 has taught us so far from the running perspective. Listen now!

Jun 19 2020

13mins

Play

Up-Tempo Talks - Surges 2020-06-18

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What are surges in running? How to do it? What are the ways to incorporate surges into your training? Coach Ruairi and Coach Dylan explain in today's podcast.

Jun 18 2020

13mins

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Toby Tanser: Running to Make a Difference - 06/17/2020

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Toby Tanser - Running to Make a Difference

How did a nordic athlete wind up living and training in Africa and becoming a huge philanthropist? Toby Tanser,  the founder and CEO of Shoe4Africa, which has evolved from providing Kenyan athletes with running shoes to a charity focused on health, education, and women’s empowerment, and which built the first public children’s hospital in East and Central Africa, tells Coach Claire how it all got started.

In this inspirational episode, Toby also talks about his experiences in Kenya, including differences between Kenyan and Western attitudes towards running, and offers up some training tips as well. He discusses his “cult classic” book  Train Hard, Win Easy: The Kenyan Way, not to mention he literally wrote the book on the New York City Marathon. He has a great take on what makes the NYC marathon unique.

In addition to his philanthropy, coaching, writing, and running, Toby has sat on the New York Road Runners Board of Directors since 2002, was on the Achilles Track Club Board for six years before moving up to the Vice President of Achilles International in 2011, and is on the Coaches Advisory Board for Runner's World. 

Toby has many other achievements under his belt, but more than anything, he shows us how one person can make a huge difference in the world.

 

Questions Toby is asked:

2:27 You are a philanthropist, a coach, an author, a writer, and a former professional athlete. What roles of these have been your favorite?

2:58 Tell us a little bit about your charity, Shoe4Africa. How did it start and what is its mission?

3:59 Where has Shoe4Africa grown in the last 25 years?

4:34 It’s not just runners that you’re helping; it’s everyone?

5:20 Do you still go to Africa and run with people there?

6:11 You’ve also written several books about running and one of them is Train Hard, Win Easy: The Kenyan Way. I’d love to hear the story behind that book and some of the main training tips.

7:38 What are some of the tips you learned about how Westerners and Kenyans train differently?

10:52 How have things changed in the past 25 years in Kenya?

12:34 I think you’ve seen that in America nowadays people are learning from the Kenyans, and there are so many more group running programs out there as far as at the elite level. You have all sorts of training groups that you really didn’t see before, and it seems to be kind of based on the Kenyan model, don’t you think

13:48 It’s said that the Kenyans really take their jogging seriously too, which Westerners sometimes have a problem with. Can you talk about how they run easy?

17:11 You were on the board of directors for the New York Road Runners and the New York City Marathon for 15 years. Can you tell me a little bit about that experience?

18:56 Tell me a little bit about the New York City Marathon. You’ve written a book on it, so I’m sure you know a lot about it. Can you give any tips, any experiences about the marathon there?

21:06 How many times have you run it?

23:04 And after that day running the marathon for charity, pretty much that has been your whole life is running for charity in a sense?

24:50 Any thoughts about whether the New York City Marathon will go on this fall with everything that’s going on?

25:58 How are things in Kenya right now with the pandemic?

27:24 Have they started to reopen things again in Kenya?

28:44 What is next for you and Shoe4Africa in the future?

31:21 How can people help? If they’re listening to this and they’re inspired, how can people help the efforts that you’re doing?

Questions I ask everyone:

32:25 If you could go back and talk to yourself when you first started running, what advice would you give yourself?

35:21 What is the greatest gift that running has given you?

 

Quotes by Toby:

“You rarely find a Kenyan training alone. They’re always in some form of a group, and together you have an amazing power.”

“You run a marathon in Berlin or France and people come out and cheer, but in New York, they come out to cheer the people at the back of the pack.”

“Imagine if every single person said, ‘I want to run to make a difference.’”

“I think in life if you’re given opportunities and you turn them away, there’s only a certain amount of opportunity you can turn down before you start to realize, ‘Hey, I should be doing something.’ It’s almost like an obligation.”

Take a Listen on Your Next Run

Want more awesome interviews and advice? Subscribe to our iTunes channel

Mentioned in this podcast: 

Shoe4Africa

Book: Train Hard, Win Easy: The Kenyan Way

New York Road Runners

The Essential Guide to Running the New York City Marathon

All4running

Juli Anne Perry Children’s Cancer Hospital

Run To The Top Winners Circle Facebook Community

RunnersConnect Facebook page

claire@runnersconnect.net

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We really hope you’ve enjoyed this episode of Run to the Top.

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The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Jun 17 2020

39mins

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How to Safely Increase Mileage - 2020/06/16

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How to increase your mileage safely? Does increasing the total miles at the rate of 10% every week work for everybody? How quickly can you increase your running mileage? Coach Hayley explains in this week's ExtraKick episode.

Jun 16 2020

10mins

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Lots of variety!

By dawnwhiterunner - May 24 2020
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I enjoy the variety of content! There are so many nuggets of information from each episode. If I have running questions, you guys are one of the first resources I consult.

Favorite and only running podcast

By mcaulay2 - May 02 2020
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This has been my go-to running podcast for a couple years now, basically since I started back running. The new format has made it even better!