Run to the Top Podcast | The Ultimate Guide to Running

The technological revolution has taken over running. Dr. John Holash and Dr. Cody Ray van Rassel are specialists in exercise physiology at the University of Calgary. We brought them on today’s show to discuss topics including:

• What are some of the most exciting new technologies in athletics
• How the benefits of super shoes are measured
• What is the role of wearable technologies in advancing the sport
• What new technological innov...

Coach James McKirdy is bringing the pro treatment to non-professional athletes by offering the McKirdy Micro Race series with services like personal pacing and bottle service. 

We brought James on to tell us all about how he’s helping runners achieve personal bests including:

• What goes into creating a race designed to go fast
• Why he believes it’s important for amateur runners to gain access to these type of services
• How to fin...

Michael Brandt founded Ketone IQ after noticing its high metabolic efficiency to make fueling with ketones easier. We’re bringing him on the show to chat all about ketones including:

• How he got started with Ketone IQ
• What are ketones and the differences between Ketone IQ and ketones produced naturally in your body
• The science behind using ketones as an energy source
• How to optimally include ketones as a part of your fueling
• Wh...

The TCS Sydney Marathon is the newest Abbot World Marathon Major and we’re joined by race director Wayne Larden to learn more about it. We’ll answer questions like:

• How did the Sydney Marathon become a World Marathon Major?
• How to register for and get into the Sydney Marathon?
• What is the course like and can you run a fast time there?
• Why does the race start earlier in the morning than most majors? (6:30 am)
• How is the race go...

Running in groups adds a social element to training but it can be tricky finding a pace that works for everyone involved.

Today’s show is all about getting the most out of training in groups and we’ll speak about:

• How to use training groups to help push harder in workouts or make them feel easier
• What types of runs are better suited to running in groups
• How to keep yourself from going too quick when training with fast runners
• ...

We’re covering the top news stories in running on today’s show, including a roundup of headlines including:

• Top American performances at the Boston Marathon
• Women’s course records at both the London Marathon and Boston Marathon
• Alex Yee runs the fastest marathon by a pro triathlete
• Tokyo Marathon running out of water cups
• What happened at the first Grand Slam Track Meets
• Faith Kipyegon to attempt breaking the 4-minute barrier ...

Springtime is here and the new season is a perfect time to update your running wardrobe. 

We’re joined by Lynn Bourque, owner of the Runners Shop specialty store in Toronto, Canada with advice on finding gear that will keep you excited to run including:

• What to do with your worn out or winter gear
• When it might be time to replace your old running shoes
• What are the latest running trends in shoes and apparel
• What materials to l...

On today’s show we’re helping you solve some common problems that only runners understand, including:

• How to deal with a Black Toenail
• How to carry all of your gels and nutrition 
• Dealing with all of the extra laundry from dirty workout gear
• Trying to tell if you’re actually injured or just sore
• How to pack all you running gear for a trip
• What to do with your extra time on a rest day

Runners are a tough group and we love...

Just about every runner has made the mistake of going too fast on a recovery run and paid the price. There’s a lot of things that we know we should do as runners and still get them wrong. 

Coach Jeff brings his years of coaching experience to the show to share why runners make these 5 easy to fix mistakes:

• Overdoing recovery runs
• Ineffective strength training
• Rationalizing not having enough time
• Running through injury
• Eating t...

There’s an ongoing debate whether it’s harder to run in the heat or the cold; that’s a trick question because the answer is whatever you’re less prepared for.

Racing season is here and we want to help you prepare for any condition with topics like:

• How much temperature affects running performance 
• What is the impact of weather conditions like wind and rain
• Is there such a thing as perfect running weather 
• How to prepare for th...

You may have never heard of Molly Bookmyer, but since overcoming two brain surgeries in 2015 she’s quickly becoming one of the top US Women’s Marathoners. 

Molly opened up about her health struggles and her path to elite running with questions like:

• How Molly overcame the odds to run a 2:28 marathon after two brain surgeries
• How she balances training as an elite with a full-time job
• When Molly realized she had undiagnosed Celi...

Today, we’re getting a behind the scenes look into the most iconic event on the marathon racing calendar: the Boston Marathon.

Lauren Proshan is the Chief of Race Operations & Production for the Boston Athletics Association (BAA) and joins us on the show to help answer questions including:

• How many staff and volunteers it takes to put on a race for 30,000+ runners
• Why the race starts later in the morning than most marathons
• Ho...

Matt Fitzgerald is the author of well-known books like 80/20 endurance and in his most recent book titled “Chasing Mastery”, he provides 25 lessons to reach your full athletic potential.

During the episode, we discussed topics including:

• What it means to achieve mastery of your sport
• What are the habits of elite athletes that succeed in reaching their full potential
• Why keeping your training fun and hard is key to staying moti...

You’re not going to gain much fitness in the last few days before a race but nailing your carb load can give a huge boost in performance.

We’re bringing together registered dietician Travis Wilson and running coach Andie Cozzarelli to help you master the art of the carb load with topics including:

• How long before race day you need to start increasing your carb intake
• How to know how many carbs your body needs
• Whether to focus ...

Lots of runners fear the DNF (Did Not Finish) but you don’t have to. On today’s show, Cory and Hayley discuss why you should embrace the DNF.

In this episode we talk about:

• When to consider a DNF
• Why pro runners DNF so often in races
• How to get back to the finish or back home if you DNF
• Adjusting your running goals after a DNF
• Overcoming mental challenges like anxiety and disappointment when a run doesn’t go as planned
• Why emb...

It can be overwhelming trying to make sense of all the data on your running watch but understanding how to use this data in your training can be a game-changer.

In today’s show, we’ll focus on how you can use this data to your advantage and answer questions like:

• What are the most valuable running metrics to pay attention to?
• What are these metrics calculated and what do they actually mean?
• How accurate is the data from your r...

What if you could take a long break from running and not lose any fitness? 

The theory is simple; train harder now so that you have mileage “banked” for later when you might be training less. 

We’ll look more closely at whether this could be an effective strategy with topics including:

• Why mileage matters for building aerobic fitness
• How long it takes to lose fitness during a break from training
• What is supercompensation and w...

Chipotle Mexican Grill has partnered with Strava to motivate runners across the globe with free burrito bowls and we’re speaking with Vice-President of Brand Marketing, Stephanie Perdue, to find out more about this unique challenge.

During the interview we chat all about the City Challenge, including:

• How runners competed to earn free Chipotle for a year
• Why participating runners get so competitive 
• How challenges can add exci...

There’s no better preparation for race day than another race but the key is understanding how to schedule your races so that it enhances your training rather than getting in the way. 

We’ll cover racing topics today that include:

• What separates a goal race from a tuneup race or other races in training
• How racing more can make you better prepared for your goal race
• How to pick the right race that fits in your training
• Whether y...