Run to the Top Podcast | The Ultimate Guide to Running

Welcome back to Run to the Top! After a year-long break, we're back with a new format, a new permanent co-host in Coach Sara, and a lineup of new segments designed to make this show more interactive and more useful for your training.
Most runners start fall marathon training by adding miles. The intention is right, but the execution goes wrong immediately: their "easy" runs land in the gray zone, which means every mile costs more recovery than it should.
A study of 119,000 marathon runners found that the fastest finishers weren't training harder. They were running easier, more often.
Today's show covers:
Why we've been away and what's new with the show
What easy pace actually means, with real numbers and a 3-test diagnostic you can use today
The science behind why slow running builds a bigger aerobic engine than moderate running
5 specific costs of running your easy days too fast, and how the damage compounds over a training cycle
A coaching case study: fixing a masters runner whose easy pace was 30 seconds off marathon goal pace
If you're kicking off a fall marathon cycle right now, this is the single most impactful adjustment you can make in week 1. Get this right and the next 16 weeks go better. Get it wrong and you'll spend the cycle fighting fatigue you created on day one.
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This week's show brought to you by:
Blueprint Longevity Mix
Fighting the effects of aging is something I've become more and more passionate about as I push closer to 50. Whether it's improving recovery or maintaining energy levels so I can play with my kids, I am always on the lookout for ways to feel better.
That's why I started taking Blueprint's Longevity Mix a few months ago. The founder is Bryan Johnson, the tech entrepreneur who is constantly experimenting on himself to fight the effects of aging. While some of the things he does may be a little crazy, I appreciate his science-first, research-backed approach.
Most importantly, he's not just trusting the studies, but testing everything himself and tracking biomarkers, publishing the data publicly, and refining everything based on the results.
It's specifically formulated with scientifically-backed ingredients shown to support energy, cognitive performance, mood, focus, sleep, cellular resilience, and healthy aging. Science-backed, precision-dosed, no BS.
For a limited time only, new customers get 20% off + free shipping at blueprint.bryanjohnson.com by using code RTTT at checkout.
MAS Edge Creatine Gummies
If you've been on the fence about creatine, or you tried powder before and dealt with stomach issues, this is worth a look. Creatine is one of the most well-researched supplements out there. It improves muscle recovery, supports bone mineral density, and recent research shows real benefits for endurance athletes, not just sprinters and lifters.
The challenge is getting enough through diet alone — you'd need to eat about 2 pounds of raw beef every day. MAS Edge created a creatine gummy with micronized creatine monohydrate, formulated for endurance athletes. No powder, no stomach issues, just 3 to 5 grams a day consistently.
Head to masedge.com/creatine to check it out.

Pretty much every runner deals with injury setbacks. The silver lining is that the recovery process can teach many important lessons.
Coach Andie Cozzarelli joins us on the show to chat about her own injury setbacks and what you can learn from the recovery process.
This is a special episode because after 13 amazing years, this will be the last episode of Run to the Top. If you're a longtime listener, thank you for your support and we look forward to bringing you more great training content through the RunnersConnect blog and newsletter.
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This week's show brought to you by:
Ketone-IQ
You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing.
Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don't have as many carbohydrates.
The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner.
But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores.
And the academic literature on the effectiveness of ketones for running performance is overwhelming. 
For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining.
If you want to see more of the research, head to ketone.com/RTTT
Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That's K-E-T-O-N-E dot com slash RTTT.
MAS NAD+ for Runners
Did you know that by Age 40, your NAD+ levels can be half of what they were at 20? And they only go downhill from there.
This is important because lower NAD+ levels have been shown in research to impact some of the hallmarks of aging such as reduced muscle strength, lower mitochondrial performance and overall energy.
But, just because NAD+ levels decline with age doesn't mean you have to accept it.
NAD+ from MAS Edge is a groundbreaking formula that can increase your NAD+ levels by 67%.
Their unique formula enhances absorption by 71% and increases uptake and utilization in the body by 167% compared to generic NAD+ supplements.
This means you can slow muscle loss, improve recovery, increase your energy levels, and fight aging at the cellular level.
You can check out the results yourself at masedge.com/nad. Plus, runnersconnect fans will automatically save 20% on any purchase.
If you're ready to fight all the typical signs of aging and feel a decade younger, this is no-brainer.

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 innovations we might see in the near future
Whether the humble potato is the ideal fuel source for endurance athletes
At the elite level, technologies like carbon plated shoes and wavelight pacing technologies have led to huge breakthroughs in performances.
John and Cody spend much of their time modeling the impact of technologies like these, making them ideal guests to give you a glimpse into how new technologies are completely transforming what's possible in running.
Guest Bios:
John Holash - bio
Publications: https://www.researchgate.net/profile/John-Holash
Cody Van Rassel - bio
Publications: https://www.researchgate.net/profile/Cody-Van-Rassel
 
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Join the Elite Treatment where you get first dibs on everything RTTT each month!
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This week's show brought to you by:
Kila Running
When we first got connected with the team at Kila insoles, they explained that they can make high-performance insoles perfectly designed for your feet within days, just by using the Kila Running app.
All you have to do is open the app and place the phone on the ground, then take a few photos of your feet using the FaceID camera. This allows them to create a full 3D scan within minutes. They don't even need your shoe size!
Once you get past the weirdness of taking photos of your feet, it's pretty cool to see the images for yourself and then get the notification that the scans are being sent to their North American orthotics lab. After that the insoles arrive as fast as that same week.
Kila isn't the first company to use an iPhone or iPad to scan your feet for orthotics—it's actually becoming the standard method doctors and sports medicine clinics use to create a foot cast. But Kila is bringing that same technology to the direct-to-consumer space, at about one-quarter the cost.
Most insoles feel bulky and rigid, but Kila custom insoles are more like having a layer of supershoe foam underfoot propelling you through your stride. All you have to do when they arrive is slip out your old insoles and put these in. It might take some getting used to the full-foot contact but it's pretty amazing how great they feel and you won't be disappointed.
Just head to kilarun.com and you can get $70 off your first pair and with a 60-day money back guarantee. 
Creatine Gummies Designed for the Needs of Endurance Athletes
You've undoubtedly heard about the benefits of creatine. It's been heralded as the single most effective legal supplement on the market.
But, if you've tried it before then you know creatine can also lead to stomach issues, bloating, cramping and can be hard to take consistently.
Well, not any longer with the first creatine gummy formulated specifically for endurance athletes from MAS Edge.
Unlike cheap powders, MAS Edge creatine gummies contain micronized creatine, which is a 100% soluble type of creatine with superior bioavailability.
That means they are specifically formulated to be absorbed quickly so it's gentle on the stomach, eliminates water retention, and doesn't give you the bloated feeling you may have experienced with traditional creatine powders.
Plus, the gummies are so delicious that you'll look forward to taking them every day.
If you're ready to experience a pure, fast-acting creatine that fuels your muscles, enhances your performance and helps you recover every time you train then you have to check them out.
Head to masedge.com/creatine right now and you'll also save 20% and get free US shipping as a RunnersConnect fan

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 finally hit a racing goal you might have been chasing for a long time
How to train for achieving common marathon goals such as breaking 3 hours or 4 hours in the marathon
What it's like to compete with a group of runners who are all chasing the same goal
How to give more opportunities for amateur runners to achieve their own running potential
James is a huge supporter of helping athletes achieve their own potential and we love what he's doing to make the race conditions for high performance more accessible.
https://mckirdytrained.com/
Connect, Comment, Community
Follow RunnersConnect on Instagram
Join the Elite Treatment where you get first dibs on everything RTTT each month!
Runners Connect Winner's Circle Facebook Community 
RunnersConnect Facebook page
GET EXPERT COACHING AT RUNNERSCONNECT!
This week's show brought to you by:
Ketone-IQ
You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing.
Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don't have as many carbohydrates.
The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner.
But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores.
And the academic literature on the effectiveness of ketones for running performance is overwhelming. 
For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining.
If you want to see more of the research, head to ketone.com/RTTT
Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That's K-E-T-O-N-E dot com slash RTTT.
MetPro
Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. 
Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. 
MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.
Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

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
Whether we could see new ketone products on the market in coming years
Ketone IQ promises to provide a new fuel source completely separate from carbs, proteins and fats. We were curious how ketones fit into a well-rounded fueling strategy and wanted to put this show together to help answer that question.
https://ketone.com/
Business Instagram: @ketone
Michael's personal Instagram: @michaeldbrandt
 
Connect, Comment, Community
Follow RunnersConnect on Instagram
Join the Elite Treatment where you get first dibs on everything RTTT each month!
Runners Connect Winner's Circle Facebook Community 
RunnersConnect Facebook page
GET EXPERT COACHING AT RUNNERSCONNECT!
This week's show brought to you by:
MAS NAD+ for Runners
Did you know that by Age 40, your NAD+ levels can be half of what they were at 20? And they only go downhill from there.
This is important because lower NAD+ levels have been shown in research to impact some of the hallmarks of aging such as reduced muscle strength, lower mitochondrial performance and overall energy.
But, just because NAD+ levels decline with age doesn't mean you have to accept it.
NAD+ from MAS Edge is a groundbreaking formula that can increase your NAD+ levels by 67%.
Their unique formula enhances absorption by 71% and increases uptake and utilization in the body by 167% compared to generic NAD+ supplements.
This means you can slow muscle loss, improve recovery, increase your energy levels, and fight aging at the cellular level.
You can check out the results yourself at masedge.com/nad. Plus, runnersconnect fans will automatically save 20% on any purchase.
If you're ready to fight all the typical signs of aging and feel a decade younger, this is no-brainer.