Rank #1: Run Better: Coach Greg McMillan - Super Starch and More
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.
Rank #2: Struggling to Lose Weight as a Runner? Here is the Secret with Runs for Cookies
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 [...]
Rank #3: How to Progress Your Training for Long Term Success- Mark Kennedy
Nowadays when people decide to start running (especially around the holidays) they usually do it to lose weight, begin a healthier lifestyle or even as hobby, perhaps. But it’s crucial to never forget why you’re running: because it’s fun!
Enjoy your runs and take it slow; don’t let your ego get in the way of what could be your best run yet. That’s exactly what Mark Kennedy is here to tell us; not only was pace key to his running but it’s key to life.
Mark is a USATF certified coach and former Kinesiologist [...]
Rank #4: What Makes You a “Real” Runner: Interview Jill Angie
Have you ever felt that you weren’t (or aren’t) a ‘Real Runner’? Maybe it was because of a perceived lack of speed, perceived body image or something else. Well, you’re not alone and we have just the guest to help re-frame any negative self-talk that is holding you back from your best running self.
This week we are joined by Jill Angie - author, podcast host, Certified Running Coach, personal trainer and believer in those who have trouble believing in themselves.
Jill founded Not Your Average Runner which has blossomed into several books, a podcast, a Facebook Community and coaching program.
Jill believes that running should be running fun and accessible for runners of all shapes, size and speed. In this episode, she walks us through her own personal journey of running and how she now helps all types of runners gain a clearer perspective on what it means to run. And, while Jill’s primary focus is plus-size women, this conversation is one that every runner can benefit from.
Rank #5: Plantar Fasciitis and IT Band Injuries with Dr. Brianne Showman Brown
Let’s face it: Nobody wants a seat on the injury bus. But sometimes we end up there anyway. It could start as a nagging niggle that progresses into a real sideliner or it could just be a persistent twinge that keeps us from performing our best. But how do you know what it is, where it’s coming from and how to keep it from becoming a potentially serious injury?
This week we speak with Dr. Brianne Showman Brown, a licensed Physical Therapist who works to treat athlete’s injuries without meds, injections or surgeries to facilitate a quick and safe return to running. She knows runners because she is a runner herself.
In this episode, Dr. Brown clearly explains what PF and ITB issues are and also what they may not be. She believes strongly in injury prevention and provides helpful tips on exercises that can be easily incorporated into even the busiest of lives.
We also discuss nutrition and hydration and the role they play in recovery and prevention. And although some self-diagnosis tips are shared, we also talk about when and why a professional should get involved in the diagnosis and treatment process.
There is an amazing amount of helpful information here and you may find yourself revisiting this episode more than once.
Oh, and if you participated in the Boston Marathon, this year or any other, please share your Boston Marathon experience on an upcoming bonus episode of Run To The Top by clicking here.
Rank #6: Follow These 5 Steps and You Will Run Pain Free with Brad Beer
How many of you think injuries are normal part of running?
Well, we’re here to tell you it’s not.
Not only is it entirely possible to run injury free, but it’s possible for everyone. Today we’ll be discussing how to do it by following, his “insurance policy” for injury free running which he outlines in his bestselling book: “You Can Run Pain Free”.
Rank #7: Are You Guilty of the Biggest Mistake Runners Make?- Nancy Clark
If you have some burning questions about your running diet, tune in now and listen to this interview with legendary nutritionist Nancy Clark.
She’s a registered dietician with years of experience in the field of Sports Nutrition. She knows how important it is to develop a personalized nutrition plan based on your dietary needs and unique training plan, and we talk about how you can still treat yourself with dessert without blowing your calorie intake for the day.
The trick is knowing how many calories you burn per hour and what foods you like to eat that help [...]
Rank #8: Strength Training For Optimal Running with Jeff Gaudette
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.
Rank #9: Run Fast AND Get the Body You Want with Metabolic Efficiency Training – Bob Seebohar
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
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Mentioned in this podcast:
Rank #10: The Most Common Mental Blocks for Runners and How to Hurdle Them with Adrienne Langelier
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.”
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Rank #11: How to be the Leader of Your Own Journey- Tawnee Prazak
We are following the theme of becoming the best version of ourselves and finding that balance. and today we are joined by the amazing Tawnee Prazak. She’s a triathlon coach, personal trainer, multimedia journalist and triathlete living in Laguna Beach, California. Tawnee is the owner and show host of popular podcast Endurance Planet, and has been one of the most requested guests for Run to the Top. She’s not only a great person, but she’s so much fun.
She tells me all about her blogging experience and writing career, and I learn a great deal about Endurance Planet and how it’s grown. Endurance Planet is a [...]
Rank #12: Sitting Kills Our Running with Dr. Sandy Baird
Sandy Baird, DC - Preventing and Treating Marathon Injuries
A graduate from LifeWest Chiropractic College, Dr. Sandy Baird is a certified Active RElease Techniques provider whose practice, Riverstone Chiropractic, is located in Oakland, CA. Originally a civil engineer, a persistent repetitive strain injury led Sandy to the field of Chiropractic via massage therapy.
Dr. Baird treats both elite and recreational athletes and also speaks to local running groups and clubs on topics such as injury prevention, injury treatment, nutrition and recovery techniques. The Riverstone Chiropractic website has links to a wealth of informational blog posts that cover a variety of medical and health topics.
In this episode, Sandy shares her personal journey into chiropractic care, her approach to injury prevention and treatment, nutrition, and footwear. We also learn about different self-treatment and prevention exercises to help keep us on our individual training plans and how to counteract the detrimental effects of being in a seated position for extended periods of time..
In addition to all the great content shared in this episode, you can also receive Dr. Baird’s free e-Book Eight Steps to Fix Your Plantar Fasciitis by texting the word ‘runningbook’ to 44222. (Standard data and text messaging rates apply).
“Sitting kills our running.”
Rank #13: What Every Runner Needs to Know About How to Lose Weight- Mark Cucuzella
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 Treads, the nation’s first minimalist shoe store which is located in Shepherdstown, West Virginia.
We cover a lot of ground with Mark as he discusses:
Rank #14: Superstarch Science How it Benefits Runners with Dr. Krista Austin - The UCAN Story Part 2
A recent article in Seasons Magazine featured the incredible story of UCAN, a SuperStarch® for athletes that started from a life threatening illness that threatened a baby’s survival. Follow this story from its inception as a life-saving nutrient to its evolution as a power drink that Meb Keflezighi, Dathan Rytzenheim, and many top athletes rely on.
We are now in part 2 of this amazing story that has, up to this point, introduced our listeners to Wendy Feldman, Shoba Murali, and Meb Keflezighi whose lives have been intricately intertwined by Team UCAN.
In this episode, we talk with Krista Austin, a sports scientist who has been connected with UCAN from the start. She was Meb's sports scientist back in 2009 and was the one who first worked with him to try UCAN in his training.
She also introduced the product to Olympian Dathan Ritzenhein in 2014.
Rank #15: Why Running is Saving Your Life and Carbs are NOT Evil -Dr. Iñigo San Millán
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 [...]
Rank #16: How to develop mental toughness and breakthrough barriers
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!
Rank #17: How to Improve Your Running Form in Under 5 Minutes with the TrueForm Runner
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
Rank #18: How to Become the Runner You Were Meant to Be- Pete Magill
If you’ve ever given up on running once, or twice, or maybe twenty times, then this is the episode for you. Pete Magill is my guest today and we’re talking about why it’s so easy to quit running, and how it’s just as easy to start back up again.
Pete is the author of the transformative book “The Born Again Runner”, and he breaks down key training techniques that will change the way you put together your runner’s body.
For Pete, running became his anchor, and he’s developed a strong and smart training regimen steeped in personal experience and gr [...]
Rank #19: Pushing Your Limits with Matt Fitzgerald
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.
Rank #20: How to Be Intuitive as a Runner: Your Body will Thank You- Stephanie Howe
We’re joined by Stephanie Marie Howe, thanks to the recommendation of our friend (and previous guest), Lauren Fleshman.
Stephanie has a PhD in Nutrition and has used running as her focus of her research along the years. She has many published papers, and has presented many times over the years about nutrition and how to fuel for runners. As for her athletic achievements, he won Western States in 2014, was the Lake Sonoma runner-up and is of course a record holder in multiple Ultra events, which is pretty impressive in itself.