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Run to the Top Extra Kick Podcast | Answers to Your Running Questions

Your running questions answered by our expert coaching staff 5 days per week
Run to the Top Extra Kick Podcast | Answers to Your Running Questions

Description

Your running questions answered by our expert coaching staff 5 days per week

Episodes

3 Mental Strategies I Use During Races

Aug 16, 2019 06:52

Description:

In today's podcast, learn the 3 mental techniques that Coach Ruairi use to silence the negative voices in his head and to get through the painful moments during races. Tune in now!

Does Music Make You Faster

Aug 15, 2019 07:29

Description:

Does listening to music help you to run faster? What are the pros and cons of listening to music on race day? Why do some races ban the use of headphones? Find out in today's podcast.

Should I Try Dry Needling

Aug 14, 2019 07:16

Description:

What is the science behind dry needling? How effective it is when treating running injuries? How does dry needling differs from acupuncture? Coach Ruairi explains in today's podcast. 

Can't We All Just Get Along - Runners vs. Drivers

Aug 13, 2019 13:47

Description:

How runners can deal with the dangers of road running? In today's podcast, Coach Ruairi shares some great tips that keep you safe from vehicles and road rages.

Creative Ways to Beat the Running Doldrums

Aug 12, 2019 07:20

Description:

Unmotivated to run? How to beat the running doldrums and avoid training burnout? In his first podcast episode, Coach Ruairi Moyniha shares 12 creative ways to spice up your training. Listen now!

4 Lessons About Training I Wish I Knew When I First Started Running

Aug 9, 2019 07:08

Description:

Coach Jeff shares his personal experience about his running career and lessons he had learned about training, injury and recovery that every runner should know in today's podcast. Listen now!

Running in Windy Conditions

Aug 8, 2019 07:50

Description:

How much running into the wind is going to impact your running performance? What are some ways to mitigate the effects of headwind and tailwind on you while running? Find out in today's podcast from Coach Jeff.

How Much You’ll Slow Down When Not Able to Run

Aug 7, 2019 08:23

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How much you'll lose fitness or slow down when you're not able to run? How VO2 Max can help in measuring your running fitness? Coach Jeff uses an example to explain this in today's podcast.

How Running Is Like Baseball

Aug 6, 2019 05:40

Description:

In today's podcast, Coach Jeff talks about consistency in running and how thinking of running like baseball helps in achieving it. Tune in now!

Post Run Recovery Order

Aug 5, 2019 06:14

Description:

What is the best thing to do post run - stretching, foam rolling, taking food or doing strength work? Or which one you should do first? Coach Jeff talks about the best post-race recovery routine in today's podcast.

Improve Endurance With Plants

Aug 2, 2019 08:12

Description:

What are the benefits of taking plant based diets? How it can help athletes improve their endurance? Can you get enough proteins from a plant-based diet? Coach Claire explains in today's podcast.

The Science of Soreness

Aug 1, 2019 08:52

Description:

Why do you get sore after a long run or a weight lifting session? How to build your muscle and strength without getting soreness? On the contrary, what does it mean if you don't get sore after a marathon? Find out in today's podcast from Coach Claire.

Hydration for All Seasons

Jul 31, 2019 09:29

Description:

In today's podcast, Coach Claire discusses a hydration plan that fits you on every run you do, irrespective of the weather conditions. Tune in now!

Training on Vacation

Jul 30, 2019 08:44

Description:

How to keep up your training routines while you're on vacation? In today's episode, Coach Claire shares some tips and tricks to stay fit, healthy and maintain your training schedule on track while having some fun at the same time. Tune in now!

Stretching the IT Band Doesn't Work

Jul 29, 2019 10:20

Description:

Why you should stop stretching or foam rolling your IT band? What are the best exercises to strengthen your leg muscles and to correct your hip drop? Coach Claire explains in today's podcast.

Steady State Running

Jul 26, 2019 09:34

Description:

What is steady state running? Why you need to add steady runs to your training? What are its benefits? How it helps in developing your aerobic system? Find out in today's episode from Coach Dylan.

Undercover Tempo Runs

Jul 25, 2019 08:12

Description:

Running at high altitude: How heat and humidity can alter your workouts? What is the best way to maintain marathon pace? Coach Dylan talks about his favorite altitude workout "Undercover Tempo Runs" in today's episode.

Self Quantification

Jul 24, 2019 11:36

Description:

What is self quantification? How to use it specifically to improve your running performance? Coach Dylan explains in today's podcast.

Leaving Your Comfort Zone - Continued

Jul 23, 2019 11:54

Description:

With the continuation of the previous month podcast, Coach Dylan shares more inputs in today's episode about surpassing your limitations and finding higher levels in training that allows you to be healthy and successful in races. Listen now!

Considerations on Training in a Group

Jul 22, 2019 06:47

Description:

When it is the best time to train together with a group? What are the key considerations when training in a group? When it is best to go on your own and focus on individual workouts? Coach Dylan explains in today's podcast episode.

Swimming For Runners

Jul 19, 2019 04:23

Description:

How swimming can benefit you as a runner? If you're a newbie, how to pick the right lane for you?  How many times a week should you swim? Find out in today's podcast from Coach Laura!

Big Toe

Jul 18, 2019 02:43

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How big toe plays a major role in successful running? How important is big toe flexibility? Coach Laura explains in this episode.

Long Term Athletic Development

Jul 17, 2019 09:15

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In today's podcast, Coach Laura talks about running for kids and Long Term Athletic Development (LTAD). What are the nine stages of LTAD and how this pathway helps to get your child into running? Find out now!

Age Grading

Jul 16, 2019 05:00

Description:

What is age grading? How is it calculated? How age-graded scoring can help you in measuring your running performance realistically? Coach Laura explains in today's podcast!

Returning From A Long Layoff

Jul 15, 2019 05:08

Description:

In today's podcast, Coach Laura discusses five things to focus on when you come back to running after a long layoff. Tune in now!

Mental Strategies To Embrace Bad Days

Jul 12, 2019 09:44

Description:

Just like bad days at work, runners can have many bad workouts during their training sessions. How to embrace those bad days? Coach Hayley shares a few strategies to turn a bad day around in today's podcast.

Racing In The Summer Heat

Jul 11, 2019 10:04

Description:

What are the effects of heat on your running performance? How to prepare to get the best out of yourself when running in hot and humid weather? Find out in today's episode.

Four Rules For Losing Weight Safely When Training

Jul 10, 2019 08:48

Description:

Trying hard to lose weight while training for a race? Follow the four rules discussed in today's podcast if you'd like to lose weight in the healthiest possible way and without risking injury from overtraining.

My Five Top Tips For Preventing Injury

Jul 9, 2019 07:26

Description:

Lots of runners fall victim to injury; But, the good news is many running injuries can be avoided. Listen to these tips shared by Coach Hayley that can help you stay off the injured list. 

Five Reasons To Include Strength Training

Jul 8, 2019 08:54

Description:

In today's episode, Coach Hayley discusses five top reasons why you should include strength training to your workout routine. Tune in now!

A Thought On Training And Racing With Vulnerability

Jul 5, 2019 09:06

Description:

How to prepare for those moments where your mind and body is vulnerable? In this episode, Coach Dylan shares tips to tackle training and racing with vulnerability. Tune in now!

How Ive Learned To Be Flexible And Adaptable To My Schedule

Jul 4, 2019 08:43

Description:

Everybody has a bad day every now and then. So how to be flexible and adaptable during those times to keep your schedule going smoothly? Coach Dylan shares his personal experience in today's podcast.

Flipping The Switch

Jul 3, 2019 09:43

Description:

We all have a choice to make a change in our lives. How to make that choice to commit to something that you really want it? Learn how to start flipping the switch and making those moves every single day in today's episode.

Characteristics of a Self Destructive Athlete

Jul 2, 2019 12:27

Description:

What are some of the tendencies of a self destructive athlete? How this behavior can affect you physically and emotionally? Coach Dylan discusses a list of self destructive characteristic traits that every runner should know in today's podcast.

Things that are affecting your workout negatively

Jul 1, 2019 14:05

Description:

In today's podcast, Coach Dylan talks about 10 things that can affect your workouts negatively. Listen now!

Sleep Better, Run Better

Jun 28, 2019 08:39

Description:

How chronic sleep loss adversely affects your running performance on race day? Why runners need more sleep and how to get better sleep every night? Find out in today's episode from Coach Claire.

Race Day Rules, What to Expect

Jun 27, 2019 08:50

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Should you line up towards the front of the starting line or at the back? Where should you wear your racing bib? How to approach an aid station? Find out the answer and other race day rules in today's podcast.

Could Alcohol Be Hurting Your Training

Jun 26, 2019 10:53

Description:

In today's episode, Coach Claire talks about the effects of alcohol on your training. Tune in now!

You Might Be Strength Training Too Much

Jun 25, 2019 09:11

Description:

How much strength training does a runner need? How much is too much? When is the best time to strength train and what kind of exercises should runners do? Coach Claire clarifies in today's episode.

How Not to Be a Rude Runner

Jun 24, 2019 10:33

Description:

Today's topic of the day is Running Etiquette - Coach Claire shares a few important rules of etiquette for runners to follow to make the running world a better place. Listen now!

Should you run streak

Jun 21, 2019 10:07

Description:

What are the pros and cons of running streaks? When is it not good to follow the daily running habit? Coach Hayley explains in today's podcast.

Is it possible to go too easy on easy days

Jun 20, 2019 09:27

Description:

What is the purpose of easy running days? Is it possible to do easy runs too easy? What are the drawbacks of doing easy runs too quickly? Find out in today's podcast!

You don't have to feel great to have a great race

Jun 19, 2019 07:00

Description:

Do you feel terrible after getting into the first couple of miles and want to give up on your race goal? Is it necessary to feel "fantastic" to perform well on a race day? Coach Hayley clarifies in today's episode.

How you shouldn't use heart rate

Jun 18, 2019 09:52

Description:

What factors can influence your heart rate? What you should know about running heart rate zones? How you shouldn't use heart rate? Coach Hayley explains in today's episode. 

Can we reduce muscle soreness after a hard workout

Jun 17, 2019 09:55

Description:

In today's episode, Coach Hayley shares tips to prevent and ease muscle soreness after a hard workout. Know the myths about muscle soreness and what actually works best to reduce this discomfort.

Miles of Smiles

Jun 14, 2019 06:25

Description:

In today's podcast, Coach Laura talks about the importance of positive thinking and self-confidence for athletic success. Learn how positive mental attitude, positive self-talk and a smile helps you get the most out of your training and race day performance.

Fasting

Jun 13, 2019 04:01

Description:

What is fasted running? What effect does fasting have on glycogen depletion? Can morning runners benefit from fasted running? Coach Laura clarifies in today's podcast.

Black Toes

Jun 12, 2019 05:04

Description:

Black toenails from running - What causes them? What role shoes play in such injuries? How do you avoid or treat black toes? Find out in today's podcast!

Run Walk

Jun 11, 2019 04:15

Description:

What are the benefits of run walk training? Who can do it? How run walk method helps burn more calories and reduce your injury risk? Coach Laura explains in this podcast episode.

Cool Downs

Jun 10, 2019 04:00

Description:

In today's episode, Coach Laura talks about cooling down after a race/workout. Why is it important to cool down after running? How it helps for faster recovery? How do you fit in a cool down? Tune in to find out!

Who Wears Short Shorts

Jun 7, 2019 08:10

Description:

Why runners wear short shorts? Do you know about the different types of shorts? Which one is best for men/women runners? Coach Claire explains in today's episode.

Running is a Practice Not a Test

Jun 6, 2019 08:27

Description:

In today's podcast, Coach Claire talks about how running affects us mentally and how to level up your mindset to get even more out of your running than ever before. Tune in now!

How to Pace Intervals Evenly Every Time

Jun 5, 2019 10:05

Description:

Today's topic of the day is interval training - What they are? How to get those even splits in your next race? Coach Claire shares some great tips to pace intervals evenly for optimum race results.

Why You Might Gain Weight While Marathon Training

Jun 4, 2019 11:29

Description:

Why some runners gain weight while training for a marathon? What causes it? Why marathon weight gain isn't always a bad thing? How to avoid gaining fat while training? Coach Claire shares her personal experience in today's episode.

Are Your Ankles the Cause of Your Knee Pain

Jun 3, 2019 08:44

Description:

Knee pain and ankle mobility - What are some clues that your knee pain is related to your ankles? How to address this pain with ankle mobility drills? Coach Claire explains in today's podcast.

 

When is an appropriate time for all out efforts in training

May 31, 2019 12:12

Description:

In today's episode, Coach Dylan talks about the best time to go for all-out efforts in training. Learn about the challenges and advantages of these hard race-like efforts in training sessions. Listen now!

Tips and Considerations for Introducing yourself to Trail Running

May 30, 2019 12:20

Description:

Transitioning to trail running: Are you looking to get into trail runs? How to transition from road to trail running safely and more effectively? Find out in today's podcast.

Finding Your Zone of Training Optimiztion

May 29, 2019 09:13

Description:

Having too many hard workout sessions can cause both physical and mental burnout among athletes. So how to find your zone of training optimization? Coach Dylan explains in today's podcast.

Building Mileage Safely

May 28, 2019 10:14

Description:

How to build mileage effectively in the quickest amount of time and safest way possible? Find out in today's podcast episode from Coach Dylan. 

When And How To Go By Feel

May 27, 2019 08:37

Description:

When you should stop focusing on your paces and run by feel? How can we go by feel in the best possible way for ourselves progressively? Coach Dylan explains in today's podcast episode.

Racing flats

May 24, 2019 04:24

Description:

How to pick the best running shoe for racing? Does shoe weight affect performance? In today's podcast, Coach Laura shares a few tips to find the right racing shoes. Tune in now!

Three times it's okay to not run

May 23, 2019 04:39

Description:

There are times when you don't want to (or can't) run. Is there any benefit in forcing yourself to run? Or when it is okay to skip a run? Coach Laura explains in today's podcast.

Allergies

May 22, 2019 04:38

Description:

Runners can suffer from seasonal allergies at any time. So, how to prevent or treat them right? In today's episode, Coach Laura discusses 10 ways to fight allergies effectively. Tune in now!

What we can take from Kipchoge the Philosopher

May 21, 2019 04:47

Description:

What the Kipchoge's philosophy of success? What's his view on race preparation and positive thinking? What we can learn from him as an athlete or a casual runner? Tune in to find out!

Long term planning and shorter marathon cycles

May 20, 2019 04:13

Description:

With a huge time gap between registration date and race day, how to plan your training cycle for that big marathon race? In today's podcast, Coach Laura discusses about the importance of long term planning and shorter training blocks. Tune in now!

How To Find The Perfect Running Shoe

May 17, 2019 11:43

Description:

Why you should shop at a specialty running shoe store? Do you know that there are 3 types of running shoes available for 3 types of feet? So how to choose the right shoes for you? Are “minimalist” running shoes good or bad? Coach Michael explains in today's podcast.

5 Must-Have Lab Tests To Optimize Your Running Health

May 16, 2019 12:22

Description:

In today's podcast episode, Coach Michael recommends 5 lab tests that you should do to optimize your running health and performance. Listen now!

Keeping It Simple - The Big 3 Basics To Get Big PR's

May 15, 2019 11:45

Description:

Do you need to worry about the right effort zones, sleeping, staple foods, supplements and other small stuff to help get that big PR? Or what are the most important things that you need to focus on to achieve your new PR? Find out in today's podcast.

3 Reasons To Ditch Your GPS Watch

May 14, 2019 08:34

Description:

GPS and other running trackers are a great tool. But, these devices are not for everyone. In today's episode, Coach Michael gives 3 major reasons to ditch your GPS watch. Tune in now!

Solving The Great Carbohydrate Debate

May 13, 2019 10:56

Description:

Is a low-carb diet good for runners? Low-carb vs high-carb vegan diet: Which is better for you? Coach Michael explains in today's extrakick podcast episode.

Nutrition for tendon and ligament injury

May 10, 2019 08:39

Description:

In today's episode, Coach Hayley talks about nutrition for faster recovery from tendon and ligament injury. Tune in now!

Training at altitude for a sea level race

May 9, 2019 08:39

Description:

What are the problems with the training at altitude for a sea level race? How high altitude affects your running paces? What is the solution? Find out in today's podcast.

Why you should include plyometrics in your training program

May 8, 2019 07:15

Description:

What are plyometrics? Why should a distance runner do plyometrics exercises? How can you benefit from plyometrics training? Find out in today's episode.

3 ways to incorporate hills into your training

May 7, 2019 08:16

Description:

In today's podcast, Coach Hayley discusses 3 great ways to incorporate hill sessions into your training. Listen now!

The ultimate post marathon recovery plan

May 6, 2019 08:25

Description:

Post marathon recovery: Why do you need a long recovery period after a marathon? How you can make sure that you recover optimally? Will you lose your fitness during your downtime? Coach Hayley explains in today's podcast episode.

Should You Run Every Day

May 3, 2019 08:58

Description:

Is it ok to run every day? Does it increase your risk of injury? How many miles should you run in a day? Do you really need a rest day each week? Coach Claire clarifies in today's episode.

How To Bounce Back From a Bad Race

May 2, 2019 09:36

Description:

How to bounce back after a disappointing race? Coach Claire shares tips to recover your confidence after a bad race in today's podcast episode.

Glycogen Metabolism How the Body Fuels Your Run

May 1, 2019 08:27

Description:

How is glycogen created? How your body uses glycogen stores and burns fuel to create energy for your run? Coach Claire explains in today's extrakick podcast episode.

Massage for Runners

Apr 30, 2019 10:21

Description:

Do massage help releasing toxins or lactic acid from your body? What are the different types of massage and when should runners get a massage therapy? Find out in today's episode.

Do Your Ears Clog When You Run

Apr 29, 2019 07:41

Description:

Why do your ears feel clogged or plugged during your running? Is it related to dehydration? What is the remedy for plugged ears? Coach Claire explains in today's episode.

Keeping Running Interesting

Apr 26, 2019 09:42

Description:

In today's podcast, Coach Dylan shares tips to keep your running interesting every week during your training cycle. Listen now!

Reminders After A Goal Race

Apr 25, 2019 09:10

Description:

Why you should not blame yourself or other factors when your goal race do not go well? How to get into the right mindset for your next race? Find out in today's episode from Coach Dylan.

Moving Away From the Zone Model of Training

Apr 24, 2019 09:51

Description:

Why you should not stay on one specific pace during training? What are the problems with zone specific training models? Coach Dylan explains in this episode.

Kick Off Boston Recovery The Right Way

Apr 23, 2019 10:44

Description:

In today's podcast, Coach Dylan discusses a few things that you need to do for a faster recovery from the Boston Marathon. Tune in now!

Double Runs

Apr 22, 2019 10:03

Description:

How you can include doubles in your running schedule? What are its benefits? How running twice a day promotes recovery? Coach Dylan explains in today's podcast.

Run Commuting

Apr 19, 2019 04:21

Description:

How to include run commuting a manageable part of your training schedule and daily life? Coach Laura shares tips to combine your commute to work with running in today's episode.

Heat Adjusting Paces

Apr 18, 2019 04:39

Description:

In today's podcast, Coach Laura talks about how to adjust your paces for the heat. Listen now!

Antibiotics

Apr 17, 2019 05:16

Description:

Taking antibiotics? What are the effects of antibiotics on running performance? Why you need to adjust your training or race expectations when on medication?

Other sports to help your training

Apr 16, 2019 04:01

Description:

In today's episode, Coach Laura discusses about how participating in other sports can help your running. Tune in now!

Active Recovery

Apr 15, 2019 05:30

Description:

What is active recovery? How to know whether you need active recovery or complete rest? What are some active rest workouts? Coach Laura explains in today's podcast.

Nutrition for the injured runner

Apr 12, 2019 08:06

Description:

What nutrients can help you recover from a running injury? What to eat for a faster healing? Coach Hayley explains in today's extrakick podcast episode.

Five lessons I've learnt from running marathons

Apr 11, 2019 08:06

Description:

In today's podcast, Coach Hayley shares five lessons that she has learnt from running marathons. Use the tips and avoid the mistakes discussed in this episode to optimize your racing performance. Tune in now!

Running during your period

Apr 10, 2019 06:59

Description:

How does your period affect your running? What to do if you get period on your race day? How to manage it effectively?

Mistakes to avoid when carb loading

Apr 9, 2019 07:19

Description:

What are some key mistakes that people make when carb-loading before a marathon? How to correct them? Find out in today's episode from Coach Hayley.

Staying sane during the marathon taper

Apr 8, 2019 09:10

Description:

How to not lose your mind during the taper for your marathon? In today's podcast, Coach Hayley shares tips to remain sane during a taper. Listen now!

Trail Running Tips for Beginners

Apr 5, 2019 07:49

Description:

In today's podcast, Coach Claire shares tips that help you get started in trail running as a beginner. Tune in now!

Jumping Rope for Runners

Apr 4, 2019 06:05

Description:

What is plyometrics? What are the benefits of plyometric exercises? How jumping rope can help runners? Find out in today's podcast episode.

Tips for Summer Running

Apr 3, 2019 08:11

Description:

What are the benefits of running in summer? How to adapt to the heat for summer runs? Coach Claire shares some great tips for summer running in today's podcast. Listen now!

Plan the Perfect Taper

Apr 2, 2019 08:28

Description:

When to start tapering for a marathon? How to maximize your hardwork into an effective taper that will leave you fresh during the race? Coach Claire explains in today's podcast.

Should You Use Pace Groups

Apr 1, 2019 07:29

Description:

In today's podcast, Coach Claire talks about using pace groups when racing. Should you use them? What are the pros and cons of running with a pace group? How to choose a pace team wisely?

3 Ways to Specifically Add Strength

Mar 29, 2019 12:56

Description:

How you can add strength by simply running itself? In today's episode, Coach Dylan discusses 3 ways to strength train by specifically only running. Tune in now!

The Benefits of a Foam Roller and How and When to use One

Mar 28, 2019 09:39

Description:

What are the benefits of doing a foam rolling session? How effective is foam rolling for recovery? When to roll and how to use a foam roller?

Finding Happiness and Purpose Within Running

Mar 27, 2019 09:00

Description:

Why Americans typically have shorter running careers than those of other countries? How to find happiness within your own running performances? Coach Dylan explains in this episode.

Did You Win Today

Mar 26, 2019 10:33

Description:

At the end of the day, are your content with the things that you have achieved today? What does winning mean to you? Coach Dylan talks about how to make yourself better each day in today's podcast.

Altering Perspective For Better Results

Mar 25, 2019 07:32

Description:

Why perspective matters in training and how it shapes your overall progress? How to alter your perspective to become a better athlete? Coach Dylan explains in today's extrakick podcast episode.

Delayed Gratification

Mar 22, 2019 05:40

Description:

What are the problems of instant gratification among athletes? How to practice delayed gratification to get the most out of yourself on race day? Coach Laura explains in today's episode.

Energy Availability

Mar 21, 2019 05:40

Description:

What is energy availability? What is the relation between low energy availability and female athlete triad? How low energy availability affects your overall health and performance in races?

A Brief History of Sports Drinks

Mar 20, 2019 06:04

Description:

In today's podcast, Coach Laura talks about the evolution of sports drinks and its history. How to choose a sports drink that works best for you? What you should look for in it? Tune in to find out!

Accumulated Fatigue

Mar 19, 2019 05:34

Description:

Today's tip of the day is understanding fatigue and recovery. Why accumulated fatigue is important for long-distance training? What are its benefits? How to simulate it in any distance training but not push into overtraining?

Yoga For Runners

Mar 18, 2019 05:29

Description:

Can yoga helps you to run faster? What are the best yoga poses for runners? Coach Laura explains in today's podcast episode.

Double days - when and why you should include them

Mar 15, 2019 10:20

Description:

Running twice a day - is it a good idea to split up your runs, morning and evening? What are its benefits? Are there any negatives in doing double days? Coach Hayley explains in this episode.

Should you strength train before or after a run

Mar 14, 2019 08:15

Description:

When it is best to do strength training - before or after a run? When it is more effective? Find out in today's podcast!

Why static stretching can actually harm your performance

Mar 13, 2019 08:15

Description:

Is doing static stretching good? Or does it decrease your running efficiency and performance? Coach Hayley explains in today's podcast episode.

How to avoid getting a side stich during your run or race

Mar 12, 2019 07:48

Description:

What causes side stitches when you run or exercise and how to avoid getting them? Find out in today's Extrakick podcast episode from Coach Hayley!

Do antioxidants help or hinder performance

Mar 11, 2019 08:50

Description:

Can taking antioxidants help athletes with their performance and recovery? Or does it actually reduce their endurance capacity? Coach Hayley clarifies in today's episode.

Runners Dating Runners

Mar 8, 2019 06:55

Description:

In today's podcast, Coach Claire talks about running relationships and dating a runner. Why you should date a runner and what are its hidden benefits? Or who can be the best kind of partner for any runner?

Faster As A Master

Mar 7, 2019 09:10

Description:

Are you over 40? What are the signs of aging and how to slow the process through running and strength training? Coach Claire explains in today's podcast.

Running Through Pregnancy and Post Partum

Mar 6, 2019 08:46

Description:

What are the benefits of running while pregnant? How to plan your running during these times? How to get back in a running shape after childbirth in a safe and healthy way?

All About Recovery

Mar 5, 2019 08:55

Description:

What is recovery? What are the steps to recovery after a race? How many rest days do you need? Coach Claire explains in this podcast episode.

Are You A Friendly Runner

Mar 4, 2019 06:30

Description:

In today's podcast, Coach Claire talks about the importance of smiling when you're running and how to be a friendly runner. Listen now!

Do You Need More Aerobic Training

Mar 1, 2019 15:37

Description:

In today's podcast, Coach Dylan talks about the importance of aerobic training. How a runner can build a good aerobic base? How to test  your aerobic fitness level? Find out now!

Defining and Learning From Fear

Feb 28, 2019 09:35

Description:

How to deal with your personal fears on training and racing to push yourself higher and attain your best performances? How to master your mind to overcome anxieties? Coach Dylan explains in today's Extrakick podcast episode.

Tips for Planning a Perfect Workout Scenario

Feb 27, 2019 11:56

Description:

How to perfectly setup a quality workout session in a week? Coach Dylan gives guidance for planning quality sessions in today's episode. Tune in now!

Cultivating Patience in Training

Feb 26, 2019 11:39

Description:

Today's tip of the day is how to cultivate patience in the training process to take your performance to the next level. Tune in now!

Trusting Your Coach

Feb 25, 2019 12:26

Description:

Why you need to trust your coach to do your best in races and become a better runner? Coach Dylan talks about the value of trust between coaches and athletes in today's podcast.

How Cold Weather Affects Your Times

Feb 22, 2019 09:39

Description:

In today's podcast, Coach Hayley talks about the physiological effects of the cold weather and how it affects your run. Tune in now!

Why Foam Rolling Isn't As Important As You Think

Feb 21, 2019 09:05

Description:

How foam rolling works? Does it do what you think it does? Can you use foam rolling for treating injuries? Coach Hayley clarifies in today's podcast episode.

Nutrition For The Female Athlete

Feb 20, 2019 12:37

Description:

In today's episode, Coach Hayley discusses about nutritional considerations specifically for the female athletes. What nutrition issues does the female athletes have? How to address your energy needs and calorie deficits?

Nutrition For Sleep

Feb 19, 2019 08:19

Description:

Why some athletes have problems with sleep? What nutritional changes can be made to improve your sleep? Can supplements help? Find out in today's podcast!

Nutrition for Older Runners

Feb 18, 2019 11:24

Description:

What is the best nutrition strategy to prevent age-related muscle loss? What are the nutrients that are useful for older runners? Coach Hayley discusses in today's podcast episode.

Tune Up Races

Feb 15, 2019 04:19

Description:

What is a tune up race? How to incorporate tune-up races into your training cycle? When to schedule them? Learn in today's podcast!

Drills

Feb 14, 2019 04:45

Description:

Why we need to do drills? Where to include them in your workouts? How running drills can make you a better runner? Coach Laura explains in today's Extrakick episode.

Stress + Rest = Growth

Feb 13, 2019 05:22

Description:

Have you ever heard of this equation: Stress + Rest = Growth? What does it actually mean? How to incorporate this in your daily lives? Find out from today's podcast episode.

Listening To Our Body

Feb 12, 2019 05:55

Description:

How to listen to your body to avoid injury and improve running performance? Why listening to the body is key to your training? Coach Laura explains in today's podcast episode.

Running On The Snow

Feb 11, 2019 06:24

Description:

In today's podcast, Coach Laura shares some top tips for running on the snow during this spring training cycle. Tune in now!

Pros and Cons of Glycogen Depleted Runs

Feb 8, 2019 07:22

Description:

How to include glycogen depleted long runs into your training cycle? What is the science behind this "bonking" technique? What are the advantages and disadvantages of glycogen depleted runs? Coach Claire explains in today's podcast.

Race Your First or Your Best 5K

Feb 7, 2019 09:30

Description:

What are the top reasons to run a 5k? How to prepare for your first 5k? What are the perfect workouts specifically for beginners? What considered fast for a 5k race?

How to Rest During Workouts

Feb 6, 2019 08:38

Description:

Today's tip of the day is how to rest between your workouts. Learn how much rest is needed between different types of workouts. Listen to Coach Claire's guide now!

All about Aqua Jogging

Feb 5, 2019 08:15

Description:

In today's episode, Coach Claire discusses about cross training in the water with Aqua Jogging. What are the benefits of pool running? How to make pool workouts as effective as running outside? Find out now!

Warmth For Runners - Heat Therapy

Feb 4, 2019 07:42

Description:

How to use heat to relieve pain, to enhance recovery, and as a mood booster? When to use heat rather than ice to treat an injury? In today's episode, Coach Claire talks about how to use heat therapy to your advantage. Listen now!

You Are A Product Of Your Environment

Feb 1, 2019 12:55

Description:

Why you are a product of your own environment and how it can be changed or adapted to push yourself harder? Learn in today's podcast from Coach Dylan.

Train 7 Days a Week

Jan 31, 2019 10:25

Description:

When is it ideal to do your workouts 7 days a week? Why you need to breakdown your workouts evenly across each day a week? Coach Dylan explains in this podcast episode.

Rethinking Your Post Marathon Agenda

Jan 30, 2019 09:48

Description:

Finished your big race? Wondering what's next after your marathon goal race? Coach Dylan talks about post marathon agenda and the importance of not rushing to the next marathon race in today's podcast.

Keeping Sane When Injured

Jan 29, 2019 10:30

Description:

How to stay positive and keep sane when you're injured? In today's podcast, Coach Dylan discusses about three rules system when working through an injury that help you stay sane while you heal. 

Approaching The Next Chapter In Your Running Career

Jan 28, 2019 09:47

Description:

Today's tip of the day is how to approach when turning the page forward to the next chapter in your running career. Listen to Coach Dylan's tips now!

How long before you can run another marathon

Jan 25, 2019 08:04

Description:

How long you need to wait before running another marathon? How much down time is necessary before preparing for your next big race? Coach Jeff explains in today's Extrakick podcast episode.

Tips for cold weather workouts

Jan 24, 2019 08:33

Description:

How to run better in the cold, snow and ice? In today's podcast, Coach Jeff shares some unique tips that can help you out when running in cold weather conditions.

5 fat loss myths

Jan 23, 2019 10:09

Description:

In this podcast, Coach Jeff talks about a few of the more popular diet types and some of the potential fallacies of that diet. Listen now!

Training density

Jan 22, 2019 07:31

Description:

Why is it bad to have too much focus on long runs when training for a marathon? Why is it not good to do long runs at marathon pace? Coach Jeff clarifies in today's podcast.

5 Reasons Your Heart Rate Does Not Match Running Effort

Jan 21, 2019 09:44

Description:

In today's podcast, Coach Jeff talks about heart rate training. Can it work for everybody? Is there any correlation between heart rate training zone and running effort? Learn now!

Why running faster in training isn't always better

Jan 18, 2019 08:03

Description:

Why running faster in training doesn't always help you to run better during races? Why you should set improvement as the goal rather than setting working hard as the goal? Coach Hayley explains in today's podcast.

 

 

Tweaking the warm up for optimum performance

Jan 17, 2019 08:24

Description:

Today's tip of the day is how to tweak your warm up to increase your running performance. Tune in now!

Preventing your mind from holding you back

Jan 16, 2019 07:21

Description:

How to prevent your mind from holding you back from your best performance? How to overcome your running's mental barriers? Coach Hayley explains in this episode.

Cadence - is 180 really a magic number

Jan 15, 2019 07:44

Description:

Running Cadence - why you should not try to chase a magic number? What are the problems with 180 strides per minute? Coach Hayley explains in today's podcast episode.

Don't sacrifice long term success for short term gain

Jan 14, 2019 10:34

Description:

In this podcast, Coach Hayley talks about the importance of having commitment to your training program for long term success. Learn how training works and why it takes time to see the desired results and get full benefits from your training.

When to adjust your paces

Jan 11, 2019 04:30

Description:

Today's tip of the day is adjusting your paces. How to know that you're ready to bump your pace? Why you need to set realistic goals on your paces? Coach Laura explains in today's podcast.

Why We Sneeze After Cold Runs

Jan 10, 2019 03:56

Description:

Why running in cold weather cause sneezing for some people? Coach Laura explains in today's podcast episode.

Can I Run Sick

Jan 9, 2019 05:56

Description:

Can you run when you're sick? When it is safe to run and when to rest? How long should you take off from running? Find out in today's podcast episode.

2019 goals

Jan 8, 2019 06:02

Description:

In this episode, Coach Laura shares her 5 new year's goals that you can use to be a better runner. Tune in now!

Grit

Jan 7, 2019 05:35

Description:

In today's podcast episode, Coach Laura talks about what grit is and a case study on one athlete that we can look upto to understand the characteristics of grit. Listen now!

Treating Running Injuries

Jan 2, 2019 06:23

Description:

In today's episode, Coach Claire discusses about using ice as an running injury treatment. In particular, can ice help in achilles tendon injuries? Find out now!

Boston Marathon Training Myths

Jan 1, 2019 08:57

Description:

What are the myths surrounding the Boston marathon training? How you can train smarter for it? Coach Claire clarifies in today's podcast episode.

Heart Rate Variability

Dec 31, 2018 09:51

Description:

What is Heart Rate Variability (HRV)? How to use HRV data to optimize your running performance? What are the problems with wrist-based tracking monitors? Coach Claire explains in today's episode.

Action over everything

Dec 27, 2018 14:30

Description:

In today's podcast, Coach Dylan talks about the importance of taking action and how to develop that habit to achieve your goals in life. Listen now!

Starting From Zero

Dec 26, 2018 15:37

Description:

How to start from zero when it comes to running? What are the things you need to address when you begin from scratch? What should be your goals and how to create long-term plans? Coach Dylan shares his tips in today's episode.

Float Recovery

Dec 25, 2018 10:00

Description:

What is a float recovery? How to include it in your training sessions?  In what way can float recoveries help your running performance? Coach Dylan explains in today's podcast episode.

Running Down Hills

Dec 24, 2018 05:51

Description:

How to run down hills efficiently? Coach Laura discusses techniques for proper down hill running in today's podcast episode.

Train like a pro

Dec 21, 2018 03:48

Description:

Can you really train like a pro? What are the problems if we train like an elite? Coach Laura discusses in today's podcast.

Winter workouts inside

Dec 20, 2018 04:54

Description:

Coach Laura shares her favorite tips for training indoors during this winter season in today's podcast episode. Listen now!

Laura's 5 top tips to running outdoors in the winter

Dec 19, 2018 07:27

Description:

In today's podcast, Coach Laura shares her personal 5 tips for winter running when you have to stay outdoors. Tune in now!

Caffeine

Dec 18, 2018 05:06

Description:

Caffeine is a stimulator and it is a world's largely consumed psychoactive drug. But how much caffeine is safe? How it can affect your performance when taken during races? Coach Laura explains in today's episode.

The Problem with Counting Calories, Part 2 Energy Out

Dec 17, 2018 08:53

Description:

In this part 2 podcast on the calorie counting problems, Coach Claire talks about the issues counting the calories you burn a day. Tune in now!

The Problem with Counting Calories, Part 1 Energy In

Dec 14, 2018 06:31

Description:

Why counting calories is massively flawed? In part 1 of the problems with counting calories, Coach Claire talks about the energy in from the food we eat and the calorie count issue. Listen now!

 

 

When To Schedule Strength Training

Dec 13, 2018 08:51

Description:

How to schedule strength training that is most beneficial to your running? When to do your strength workouts? How to remain injury-free when doing strength training and running simultaneously? Learn in today's episode.

GI Issues On Race Day

Dec 12, 2018 06:26

Description:

What causes GI distress when running? How to avoid stomach issues during runs and races? What foods to avoid on race day? Coach Claire explains in today's podcast episode.

Loads Of Stress

Dec 11, 2018 07:12

Description:

In today's podcast, Coach Claire discusses about stress and training. Why you need to plan your workouts and recovery time to avoid stressing your body? How much stress is just right? Find out in today's episode.

How to keep training during the festive period

Dec 10, 2018 08:00

Description:

How to make sure that the festive period is enjoyable but doesn't ruin your training plan? How to stay motivated to run during the holidays? Coach Hayley shares training tips for this holiday season in today's podcast. 

How do I know how fast my easy runs should be

Dec 7, 2018 07:22

Description:

Today's tips of the day is "Easy Running" pace. What pace should your easy runs be? How easy should be your easy running? What mistake runners commonly make? Coach Hayley explains in today's podcast.

5 lessons that we can learn from the worlds' best runners

Dec 6, 2018 09:41

Description:

In today's podcast, Coach Hayley talks about a few lessons that we can take away from the world's top runners and how these athletes approach training. Tune in now!

How to train for the unexpected in races

Dec 5, 2018 06:36

Description:

How to prepare for the unexpected on race day? How to train for them? Coach Hayley shares tips to prepare yourself mentally and technically in today's podcast. Listen now!

The hows and whys of running with your dog

Dec 4, 2018 07:50

Description:

Why you should take your dog for running with you? How to run with dogs? Are hard surfaces safe for them? Coach Hayley explains in today's Extrakick episode.

Training To Increase Your Finishing Speed

Dec 3, 2018 10:36

Description:

In today's podcast, Coach Dylan talks about how to train to improve your finishing kick. Learn where to begin, how to increase strength endurance, and sprinting from this episode.

Fast Twitch vs Slow Twitch Runners

Nov 30, 2018 13:12

Description:

What are the major differences between a slow twitch runner and fast twitch runner? What is the role of muscle fibers in running? Coach Dylan explains in today's Extrakick podcast episode.

Creating Good Habits During the Base Phase

Nov 29, 2018 07:20

Description:

In today's podcast, Coach Dylan shares some great tips to create good habits that lays strong foundation for future training and racing. Listen now!

Combination Workouts

Nov 28, 2018 08:03

Description:

What is combination workouts? How it helps your training? What are some best combo exercises? Coach Dylan explains in today's Extrakick episode.

Breath Control for Reduction in Stress and Anxiety

Nov 27, 2018 08:55

Description:

In today's episode, Coach Dylan talks about proper breathing techniques and how to control the breath for reduction in stress and anxiety. Tune in now!

How to Plan a 1-2 Year Cycle to PR in Every Distance

Nov 21, 2018 10:11

Description:

Why lot of runners struggle to make a long term progress? Why training for any race need to be a continually developing process?
How to plan for a 1-2 year schedule? Coach Jeff explains in this podcast episode.

Training for a downhill race (like the Boston Marathon)

Nov 20, 2018 11:41

Description:

How to train specifically for a downhill race? How to practice when there is no downhill in your area? Can treadmill help for hill training? Coach Jeff explains in today's podcast.

What To Eat Between Running and Strength Training

Nov 19, 2018 07:22

Description:

Making sure you're properly fueled for your post running activities can be just as important as how you fuel for your runs.

In today's episode, Coach Jeff discusses how to properly fuel for your post-run strength training and why this is so important.

Running With Headphones

Nov 16, 2018 05:18

Description:

In today's podcast, Coach Laura talks about running with music. Is it safe running with headphones? Does listening to music while running enhance your performance or cause distraction? How about wearing headphones during training or when running alone?

Calorie Balance

Nov 15, 2018 04:39

Description:

How to fuel your body and make sure you're getting the required nutrition? How to ensure that you're providing yourself enough calories for training and racing? Coach Laura explains in today's podcast. 

Up Hill

Nov 14, 2018 05:41

Description:

Why you should run hills? How to run up hills correctly? Coach Laura shares some expert tips to tackle hills in today's ExtraKick podcast episode. Listen now!

Trying Cross Country

Nov 13, 2018 03:31

Description:

What are the benefits of cross country running? How can cross-country help your road racing? Coach Laura explains in today's episode.

Beginner Runners

Nov 12, 2018 06:21

Description:

Are you a beginner runner looking to improve your fitness levels? How to start running from scratch? In this podcast episode, Coach Laura shares a few tips that help you begin running today!

The Role of Starches in a Runner's Diet

Nov 9, 2018 07:19

Description:

What exactly is a starch? What role it plays in your diet and how that affects you in your running? Are starchy foods fattening? Coach Claire explains in today's podcast episode.

The Link Between Running and Depression or Anxiety

Nov 8, 2018 07:05

Description:

Why running make you feel better? What is the relationship between running and depression/anxiety? How running benefit your mental health? Coach Claire explains in today's episode.

What to wear in fall and winter running

Nov 7, 2018 07:51

Description:

In today's podcast, Coach Claire talks about tips and tricks for dressing for runs in the chilly weather conditions. Tune in now!

Downhill Running and Racing

Nov 6, 2018 08:16

Description:

In today's podcast, Coach Claire shares some great techniques for better downhill running and racing. Listen now!

Cold Hands While Running

Nov 5, 2018 05:24

Description:

Freezing cold hands when running? Could it be Raynaud's syndrome? How to manage it and keep your hands warm? Coach Claire explains in today's podcast episode.

My Top Five Recovery Foods

Nov 2, 2018 05:25

Description:

Today's tip of the day is about post-run recovery foods. Coach Hayley shares her top five favorite recovery foods in this ExtraKick podcast episode. Tune in now!

How To Warm Up For a Marathon

Nov 1, 2018 05:17

Description:

What is the ideal warm up for a marathon? In today's podcast, Coach Hayley talks about the things to do for a perfect marathon warm-up. Listen now!

How To Prevent a Cold In Race Week

Oct 31, 2018 06:36

Description:

How to reduce the risk of getting cold or flu virus in race week? In this podcast episode, Coach Hayley shares her top ten tips for staying healthy when you got your goal race coming up.

Strategies For Scary Goals

Oct 30, 2018 05:38

Description:

How to go after your running goals that scare you? Coach Hayley shares a few strategies to overcome fear and meet your dream goals in today's podcast. 

Coping With the Marathon Taper

Oct 29, 2018 06:38

Description:

How to tackle the marathon taper? In today's podcast, Coach Hayley shares some tricks to cope with the taper. Tune in now!

Planned Breaks and Post Race Questions

Oct 26, 2018 13:23

Description:

Why you need to take planned breaks in training? When is the right time to take it and how long? What are the benefits of taking a break? Coach Dylan explains in today's podcast.

Creating Long Lasting Habits

Oct 25, 2018 13:06

Description:

What you can do to create long lasting habits that help make big positive changes in your physical and mental health? Coach Dylan explains in today's podcast. 

Choosing Your Paths In Success and Failure

Oct 24, 2018 12:49

Description:

How to move forward when your race day doesn't go as planned? Motivation is hard, so how to pick yourselves back up? Coach Dylan shares a few philosophies that help you to be in full control of what you choose to do during success and failure. 

Hit The Gym Running

Oct 23, 2018 12:46

Description:

In today's podcast, Coach Dylan talks about the importance of strength training for runners. How to get started? What does a typical gym specific workout session look like? What sort of movements should runners focus on? Tune in find out!

What is a Fartlek and How To Maximize The Fartlek Session

Oct 22, 2018 08:59

Description:

Fartlek Sessions - What exactly it is? Why you do it? When do we need to run a Fartlek? How to include these sessions into the training program? Coach Dylan explains in today's episode.

Eat More Whole Foods

Oct 19, 2018 08:56

Description:

How to eat more fruits and vegetables? How to stop cravings for processed foods and switch to whole foods? Coach Jeff shares his personal experience in today's podcast.

Meal Timing

Oct 18, 2018 09:49

Description:

Do you need to eat in the morning or right after the run? How often should you eat? Is breakfast really necessary? Does eating at night store more fat? Coach Jeff explains in today's podcast.

Weight Loss

Oct 17, 2018 09:39

Description:

In today's podcast, Coach Jeff talks about the timing of your weight loss goals. Listen now to learn more about calorie deficit, correlation/difference between weight loss and training for a specific race goals, and the refueling week.

Simple Sugar

Oct 16, 2018 11:00

Description:

What exactly is simple sugar? Why is it bad for your health? How to cut down on sugar in your diet? How to stop your sugar cravings and stick to a healthy diet? Coach Jeff explains in today's podcast.

Carbo Loading

Oct 15, 2018 11:48

Description:

What is Carbo-loading? How do we carbo load properly before a race? In today's podcast, Coach Jeff explains the right ways to do carbo loading for athletes. Tune in now!

Vitamin D

Oct 12, 2018 04:32

Description:

Vitamin D: Why every runner needs it? What are the natural food sources of Vitamin D? What are the symptoms of Vitamin D deficiency? When athletes should take supplements? Coach Laura explains in today's podcast.

Socks!

Oct 11, 2018 04:21

Description:

How to choose the right socks for running? Which type of material is best? Coach Laura shares tips to identify the right socks for you in today's podcast.

Running in the dark

Oct 10, 2018 05:24

Description:

In today's podcast episode, Coach Laura talks about training in the dark. Learn what to wear, the things to do to stay safe, and how to eliminate pacing worries while running in the dark.

All about Treadmills

Oct 9, 2018 08:20

Description:

What is the difference between running outside versus running on the treadmill? When treadmill running is better for you? How to beat treadmill boredom? Coach Laura explains in today's ExtraKick episode.

Forming a Routine

Oct 8, 2018 06:01

Description:

How to get back into your running routine after time off? In today's podcast, Coach Laura shares 5 simple tips to resume the routine of running after a break. Tune in now!

All About the Half Marathon

Oct 5, 2018 07:50

Description:

What you need to know about running a half marathon? How to train for it? In today's episode, Coach Claire shares tips on training, fueling, and preparing for a half marathon race.

Magnesium For Runners

Oct 4, 2018 05:55

Description:

Why do runners need magnesium? What is the association between anaerobic metabolism and magnesium deficiency? What are the benefits of this essential mineral for athletes? Coach Claire explains in today's episode.

The Importance of Warm Ups and Cool Downs

Oct 3, 2018 06:56

Description:

Why is it important to warm up and cool down in a workout? What does warm up do to your body? What are some good dynamic warmup exercises? Why and how to cool down after running?

Active Isolated Stretching

Oct 2, 2018 06:30

Description:

What is Active Isolated Stretching (AIS)? When to do it? How AIS helps improve your mobility? Learn in today's podcast episode with Coach Claire!

Two Most Common Causes of Injuries for Runners

Oct 1, 2018 06:27

Description:

Runners get hurt a lot! But what are the two most common causes of injuries for runners? How to prevent them? Coach Claire discusses in today's podcast!

Starting Your Day With a Win

Sep 28, 2018 15:07

Description:

How to start your day off on the right foot and best set up ourselves for a successful day? What morning routine habits help create a healthy start of the day for runners? Coach Dylan shares his tips in today's episode.

All Out Efforts In Training

Sep 27, 2018 11:23

Description:

Why you shouldn't go for an all out effort in training? Why putting in 100% effort at workouts is actually bad for you? Learn the importance of doing workouts within the optimal window in today's podcast episode.

Thoughts On When to Skip A Workout

Sep 26, 2018 05:50

Description:

When it is okay to skip the planned workout? Coach Dylan shares some valid reasons to take a day off from your workout.

Performing Under Pressure

Sep 25, 2018 06:29

Description:

Why we cave under pressure and how to overcome it? How to approach stressful situations to get a better race outcome? Coach Dylan explains in today's ExtraKick podcast episode.

Lessons Learned From Eluid Kipchoge's World Record

Sep 24, 2018 06:22

Description:

What runners of all levels can learn from Eluid Kipchoge's success? What lessons that we can draw from his new World Record? Coach Dylan discusses in today's podcast.

Is irregular menstruation normal during hard training

Sep 21, 2018 06:43

Description:

Is it normal for your period to become irregular during marathon training? What causes irregular menstrual cycles in female runner? Coach Hayley clarifies in today's podcast.

Fuelling during the marathon

Sep 20, 2018 07:22

Description:

In today's episode, Coach Hayley talks about fueling do's and don'ts for the marathon. Learn how to practice it and the best ways to fuel your next race.

How to chose your goal marathon race

Sep 19, 2018 06:06

Description:

How to choose a marathon race when your goal is a PR? How to find out which marathon is right for you? Coach Hayley explains in today's extrakick podcast episode.

How can I be confident of running the marathon distance

Sep 18, 2018 07:35

Description:

Going to run your first marathon? How to get confident of covering the marathon distance? Coach Hayley shares a few great tips for a successful marathon.

Why You Get More From a Bad Workout Than You Think

Sep 17, 2018 06:39

Description:

Why perfect workouts are not always possible? How a bad workout could actually bring more benefits to your race day performance? Coach Hayley explains in today's podcast.

Five Racing Tips

Sep 14, 2018 04:29

Description:

Coach Laura shares her favorite five tips to racing smarter in today's extrakick podcast episode.

Strength Training on the Go

Sep 13, 2018 03:38

Description:

In today's podcast, Coach Laura talks about how to do strength training without a gym. Listen now!

Blisters

Sep 12, 2018 04:59

Description:

What causes blisters? How to stop getting blisters on your feet during long runs? What to do when you get one? How to treat it safely?

Process, Performance and Outcome Goals

Sep 11, 2018 04:00

Description:

Process, Performance and Outcome - What are the differences between these three types of goals? Coach Laura explains in today's podcast.

The Comparison Trap

Sep 10, 2018 06:03

Description:

Are you stuck in a running comparison trap? How it can become self-destructive? What's the difference between competition and comparison? Why you need to stop comparing yourself to others and stay on your own journey? How to get out of the social comparisons? Coach Laura explains in today's podcast.

Why Purpose and Presence Serves Your Performance

Sep 7, 2018 12:47

Description:

The purpose, the goals, the discipline: Why you need them to get the most of the training? How can purpose help keep you running when motivation fades? Why you need to reinforce yourself with positive habits? Coach Dylan explains in today's podcast.

Optimizing Your Warm Up Routine For Performance

Sep 6, 2018 08:22

Description:

Why is a warm up needed? How to apply warm up routine to training or on a race day for optimal performance? How long should a warm-up session last? Coach Dylan reveals in today's Extra Kick podcast!

Why and How You Should Apply Cutback Weeks In Training

Sep 5, 2018 07:01

Description:

Why you need to add cutback weeks into your training? What are its benefits? How down weeks can actually help you for a stronger return? Coach Dylan explains in this podcast episode.

Stress And Rest Cycle

Sep 4, 2018 12:39

Description:

Why training harder doesn't always mean that you're training smarter? How to tell if our body is recovered enough between session workouts? Why you need to focus not only stressing and reaching but also on recovery?

Pausing Negative Self Talk

Sep 3, 2018 12:10

Description:

Why you need to pause negative self talk during bad races or when not feeling great? How to use self talk to benefit your training? In today's podcast episode, Coach Dylan talks about how to prevent yourself from falling into these negative self- imposed traps.

Workout of the week - Threshold intervals

Aug 31, 2018 08:50

Description:

What threshold intervals are? How to execute them? How threshold workouts help you maintain pace for a longer period? Coach Jeff explains in today's podcast episode.

How to be less nervous for races

Aug 30, 2018 08:41

Description:

How to reduce pre-race nerves and anxiety? Coach Jeff shares some simple strategies to calm your nerves and put your race in perspective in today's podcast episode.

The obscure cause of many running injuries

Aug 29, 2018 06:48

Description:

In today's podcast episode, Coach Jeff talks about the unknown causes of various running injuries. Tune in now!

4 Critical Elements When Adding Strength Training to Your Running

Aug 28, 2018 09:57

Description:

How to add heavy lifting or gym sessions to your running routine? What strength exercises are more valuable for runners? How many days per week you need to do strength training? When to schedule the workout? Coach Jeff explains in today's daily podcast episode.

Ideal Iron Levels For Runners, Why It's Important and How to Supplement

Aug 27, 2018 09:29

Description:

Coach Jeff is back on the daily podcast and today he talks about iron deficiency in runners. Why iron is so important for runners? What are the symptoms of low iron levels? How to supplement properly and which form is best? Find out in today's Extra Kick podcast episode.

How Many Weeks to Train For the Marathon

Aug 24, 2018 07:44

Description:

How long should you or do you need to train to be ready to handle a marathon. Most plans you find online are 16-20 weeks, but is this really enough time? Coach Hayley answers this question for you.

Getting Fitness Back After a Break

Aug 23, 2018 07:33

Description:

Today's tip of the day is getting your fitness back after a break. Tune in to listen to the tips shared by Coach Claire.

Tips For Traveling to a Race

Aug 22, 2018 07:20

Description:

Traveling for a race? How to ensure a smooth trip for your next race? How to reduce travel stress and make the experience of racing thrilling and exciting? Coach Claire shares her tips in today's episode.

How to Use Mantras

Aug 21, 2018 07:28

Description:

Running Mantras - How to create one that works for you? How to use mantras to rewrite words in your head from negative to positive while running? How it can help regain your focus and positively improve your running performance? Tune in to find out!

Mobility vs Flexibility

Aug 20, 2018 07:27

Description:

Mobility vs Flexibility - What's the difference? Coach Claire explains in today's ExtraKick daily podcast episode.

Why the Perfect Diet is a Myth

Aug 17, 2018 07:58

Description:

In today's daily podcast episode, Coach Hayley talks about the perfect runner's diet and the myth surrounding it. Listen now!

Training Between Goal Races

Aug 16, 2018 06:28

Description:

Why training in between your goal races is important? How to prevent the fitness loss and fitness gain cycle when training between goal races? Coach Hayley shares her advice!

Post-Workout Downtime

Aug 15, 2018 05:06

Description:

Why is it important to cool down after a workout? How adding 10 -15 minutes of relaxation time after a hard workout can help de-stress your body? Tune in now to find out!

Boosting Immunity During Intense Training

Aug 14, 2018 05:39

Description:

How to stop becoming sick during intense training? In today's podcast, Coach Hayley shares a few tips that help boost your immunity and prevent sickness while in training.

Stay Safe in the Sun

Aug 13, 2018 06:29

Description:

How to stay safe while running on hot weather conditions? What precautions to take before running in the heat? How to avoid dehydration?

Coach Hayley shares her advice in today's podcast!

Summer to Fall

Aug 10, 2018 04:45

Description:

How to get ready for the transition from summer to fall training? Coach Laura explains in today's podcast!

Running With Your Dog

Aug 9, 2018 04:17

Description:

In today's podcast, Coach Laura shares a few great tips for running with your dog. Learn how to train your dog for running and make it your perfect running partner. Tune in now!

Niggles, Injuries and Seeking Help

Aug 8, 2018 04:40

Description:

The aches and pains from running - How to tell whether is it just a niggle or a true injury? When to see a specialist? Coach Laura explains in today's podcast.

Tempo Workouts

Aug 7, 2018 07:11

Description:

What are tempo workouts? How to do it? How to execute a perfect tempo run? Coach Laura explains the three types of tempo workouts in today's podcast.

Tune Up Races

Aug 6, 2018 04:33

Description:

Tune Up Races - What are they? Why and when to do them? What are its benefits? Coach Laura explains in today's podcast!

3 Ways to Increase Motivation

Jul 27, 2018 05:20

Description:

Do you dread going for a run? Coach Hayley talks about three ways to boost your running motivation in today's daily extrakick podcast episode.

Tiredness and Running

Jul 26, 2018 05:42

Description:

What causes fatigue? What makes you tired during your training? How to combat fatigue and get your energy back? Tune in to today's podcast to find out!

How to Run when Life gets Stressful

Jul 25, 2018 07:52

Description:

Today's tip of the day is coping with training when life is stressful. Coach Hayley shares her advice in today's podcast.

 

Nutrition to Prevent Stress Fractures

Jul 24, 2018 05:31

Description:

In today's daily podcast episode, Coach Hayley discusses about the nutrients and foods that help prevent stress fractures. Tune in now!

How to Race Well in the Heat

Jul 23, 2018 06:40

Description:

How to prepare for a race in hot weather? How to become heat acclimated for your race? Coach Hayley shares some great tips to beat the heat and race cool under hot conditions.

Calf Cramps

Jul 20, 2018 06:48

Description:

Coach Claire talks about the causes of calf cramps in detail in today's podcast. Listen now!

Aim For Good Enough

Jul 19, 2018 05:35

Description:

Coach Claire discusses about letting go of perfection in today's podcast. Why consistency alone matter most? How being good enough most of the time makes you a better runner? Listen now to find out!

How to Run Slowly

Jul 18, 2018 06:22

Description:

How running slower makes you a faster runner? How exactly do you run slow? How slow is slow? Tune in to find out in today's podcast.

Can Treadmill Running Really Mimic Outside

Jul 17, 2018 07:00

Description:

In today's podcast, Coach Claire talks about running on the treadmill. How can you be sure that you're getting the same workout as you would outside? Why running outside feels easier? How to make indoor runs equivalent to road running?

Rotating Your Running Shoes

Jul 16, 2018 05:47

Description:

Today's tip of the day is rotating your running shoes. Why is it important? How it can help in preventing injuries? Why you need to have more than one shoe type?

Coach Claire explains in today's extrakick podcast episode.

Forcing Fitness

Jul 13, 2018 08:50

Description:

Forcing Fitness - What does it mean for athletes like us? Coach Dylan explains in today's podcast.

Principles For Weight Loss

Jul 12, 2018 07:42

Description:

In today's podcast, Coach Dylan discusses about the rules he follow in achieving weight loss. Listen now!

Trail Running As a Variant Of Running Stress

Jul 11, 2018 05:34

Description:

Why is it important to break the rhythm as a road runner from time to time and venture into trails ? What are the benefits of trail running? How it can help with your day-to-day running stress?

Coach Dylan explains in today's daily extrakick podcast.

How to train the brain to allow you to run faster

Jul 10, 2018 07:57

Description:

Coach Dylan discusses about neuromuscular training in today's podcast. How to train your brain and muscular system to work cohesively that help you run faster? How to implement this program? Learn the three ways to integrate neuromuscular training into your training schedule.

Why should you include a post marathon speed phase

Jul 9, 2018 05:08

Description:

In today's podcast, Coach Hayley talks about a phase of training that you want to include after a marathon. 

Should runners go low carb

Jul 6, 2018 05:53

Description:

Today's tip of the day is low carb and running. Is a low-carb diet best for runners? What are its advantages and disadvantages? Tune in to find out!

How to spot overtraining

Jul 5, 2018 06:43

Description:

How to know if you're overtraining? Coach Hayley talks about the major warning signs in today's daily podcast episode.

How to find your perfect tempo pace

Jul 4, 2018 05:32

Description:

What is a tempo run? How to do it perfectly? How you can make sure you get the tempo pace correct?

Coach Hayley explains in today's podcast.

How to be okay with taking your easy runs easy

Jul 3, 2018 05:44

Description:

In today's daily podcast episode, Coach Hayley talks about the importance of taking your easy runs easy and the benefits of slow running.

How can I Tell If I Can Run GMP

Jul 2, 2018 07:23

Description:

How can you find out whether you are ready for the marathon goal pace? Coach Claire talks about the importance of consistency in marathon training and making a realistic plan for your race in today's podcast.

How Accurate Are Garmin Features

Jun 29, 2018 05:42

Description:

How reliable are GPS watches for tracking various features? How accurate is Garmin's VO2 max estimate?

Coach Claire explains in today’s daily podcast.

 

Failure is a Gift

Jun 28, 2018 06:28

Description:

Failing hurts. But why runners should learn to embrace failure? How to overcome the disappointment after a bad race?

Coach Claire explains in today's Extra Kick podcast!

 

Strong core for faster running

Jun 27, 2018 06:12

Description:

What you can do to get a strong and stable core for running?

Coach Claire shares her advice in today's Extra Kick podcast.

Anemia

Jun 26, 2018 05:43

Description:

In today's episode, Coach Claire talks about iron deficiency in runners.  Tune in to find out who is at more risk, how it affects running and how to combat it.

Running Buddies

Jun 25, 2018 05:14

Description:

Running buddies - Who are they? How to find them? What are the benefits of having a running partner?

Coach Laura explains in today's podcast!

Training Logs

Jun 22, 2018 06:05

Description:

Why is it important to keep a physical log to track your training progress? Find out in today's Extra Kick daily podcast.

Vacation Training

Jun 21, 2018 07:11

Description:

Today's tip of the day is about training while on vacation and traveling.
What are the best ways to get your training while you're traveling? Coach Laura discusses a few different options in today's podcast.

Post Race Blues

Jun 20, 2018 04:35

Description:

The post race blues are very common especially after a marathon.
But what you can do to prevent or overcome them?

Coach Laura gives her advice on how to beat the post-race blues in today's daily podcast.

Off-Season Body Weight

Jun 19, 2018 04:59

Description:

In today daily podcast episode, Coach Laura discusses about weight gain in the off-season. What happens when you gain weight after a race? How to find balance in your food habits during the off-season?

Tune in to find out and also learn a few tips on off-season weight maintenance!

The Night Before The Race

Jun 18, 2018 08:21

Description:

For most runners, the night before a big race can be more stressful than the act of racing itself. So how to deal with this effectively? How to overcome the pre-race anxiety?

Coach Dylan shares some great tips in today's daily podcast!

Planned Breaks In Training

Jun 15, 2018 07:22

Description:

In this podcast, Coach Dylan talks about the importance of planned breaks after a long training season for future growth. Learn the value of taking mental and physical breaks for optimal performance in the next season.

5 Habits of High Performance Runners

Jun 14, 2018 05:49

Description:

Coach Dylan talks about the high-performance habits of effective runners in today's daily podcast. Listen and incorporate these 5 healthy habits into your daily routine to achieve peak performance on race day. 

Six Steps To Achieving A Goal

Jun 13, 2018 10:36

Description:

In today's podcast episode, Coach Dylan talks about how to create and achieve your goals for long lasting success. Based on the Napoleon Hill's book "Think and Grow Rich", you will learn the six steps process that help you achieve any goal in life.

Overcoming the Downtimes in Training

Jun 12, 2018 08:20

Description:

Today's tip of the day is how to overcome the downtimes in training. Coach Dylan talks about the runner blues and also shares tips to get out of that mid-cycle rut.

Running Tech

Jun 11, 2018 04:10

Description:

Will tech gadgets really take your training to the next level or are they just a distraction from the task at hand?

In this podcast, Coach Laura shares her opinion about whether the running gadgets can make you a better runner.

Communicating With Your Coach

Jun 8, 2018 04:22

Description:

What are the important things in a good coach to athlete relationship? How to get the most out of your Coach? 

Coach Laura shares three tips to enhance Coach-Athlete communication in today's daily podcast.

Participating In The Running Community

Jun 7, 2018 04:33

Description:

How to participate in a running community? What are the benefits of joining an online or a local running club?

Runners' Bodies

Jun 6, 2018 04:32

Description:

In today's daily podcast episode, Coach Laura talks about body image and running. Find out how to stay body positive and confident throughout your running cycle.

Overtraining: A Cautionary Tale

Jun 5, 2018 07:34

Description:

What are the signs of overtraining? When you need to take a break from running? Why you need to listen to your body and not your ego? Coach Laura shares her tale of overtraining, bad races, and recovery days in today's daily podcast.

Training For a Hilly Race

Jun 4, 2018 05:32

Description:

How to prepare for a hilly race? Tune in to listen to the tips and strategies shared by Coach Hayley to master hill running!

Cramping During a Marathon

Jun 1, 2018 05:48

Description:

Why cramps occur? How to treat or prevent it from occurring? In today's episode, Coach Hayley discusses about the two main types of cramping and their best preventative measures.

Marathon Recovery

May 31, 2018 06:33

Description:

In today's daily podcast episode, Coach Hayley shares a few tips on post-marathon eating plan and recovery techniques that help get you out running again.

Fasted Long Runs

May 30, 2018 05:37

Description:

Which is better for optimum running performance - doing long runs fasted or doing it fully fueled?

Are there any benefits when you do some of your long runs on an empty stomach? Tune in to find out!

How To Do Strides

May 29, 2018 03:47

Description:

In today's episode, Coach Hayley discusses about the benefits of Strides. Why you need to run Strides? How and when to do them? Do you know Strides help prepare your body for a harder workout or a faster running?

 

Benefits of Group Running

May 28, 2018 06:02

Description:

Running with other people can truly change everything about running. In today's daily podcast episode, Coach Claire talks about the physical and psychological benefits of running in a group environment.

Find out how group running can increase your pain tolerance and improve your performance dramatically.

Recovery Meals

May 25, 2018 05:34

Description:

Wondering what and when you should eat after a workout? What about recovery meals? Do you really need to take that post-workout protein?

Coach Claire clarifies these concerns in today's podcast.

Arms while running

May 24, 2018 06:29

Description:

When you can make your arms move better, you can make your legs move better. In today's episode, Coach Claire shares some great tips on proper arm movement while running.

Learn how to move your arms the correct way that help you save energy and make more efficient when you run.

Getting Ready For Summer Running

May 23, 2018 05:50

Description:

Planning to do your workout in summer? How should you adjust to adapt the heat? How to properly hydrate for hot weather running?

Tune in to find out!

Gauging Your Effort

May 22, 2018 06:54

Description:

In today's podcast episode, Coach Claire talks about how hard you should be working everyday and how to gauge your effort.

Strength Training Progression for Runners

May 21, 2018 08:26

Description:

Welcome back to the RunnersConnect Extra Kick Podcast in brand new format!

In today's first episode, we discuss about strength training progression for runners. Learn why progression is essential to staying injury free and improving performance and learn the three main ways to maximize the progression from strength work.

 

 

Ep. 310 - Changing The Show

Apr 9, 2018 07:15

Description:

Learn about what's next for our daily podcast...

Ep. 309 - How to Lace Running Shoes

Apr 6, 2018 07:23

Description:

Does changing the way you lace your running shoes impact injury rate? It actually might

We tell you why and give you two ways to lace your shoes to prevent injuries in this podcast episode.

Ep. 308 - How to return to running after a stress fracture

Apr 5, 2018 07:35

Description:

We outline a full plan for how to return to running after getting a stress fracture and discuss what phantom pains are.

Ep. 307 - GI Distress when taking gels

Apr 4, 2018 05:35

Description:

Tips and strategies for finding a gel that works with your stomach and prevents GI distress.

Ep. 306 - What is My Potential

Apr 3, 2018 12:04

Description:

How do you know what your potential is? We tell you how to measure the factors and direct you to a calculator that can help you determine how much you can improve.

Extra Kick Ep. 305 - Why am I Getting Injured

Apr 2, 2018 10:56

Description:

Learn how to determine what weaknesses and inflexibilities are causing your running injuries so you can attack your injury prevention work with the right exercises.

Ep. 304 - Fueling for a Relay

Mar 30, 2018 05:15

Description:

How do you fuel for a relay race when your legs are going to be hours apart? What are some other tips and tricks you can utilize to make sure you're at your best for all of your legs?

Ep. 303 - Long run the day after a 5km race

Mar 29, 2018 03:49

Description:

After you race shorter distances, like the 5k, is it okay to continue with your normal schedule and still get in a long run? What are the benefits and what are the risks?

Ep. 302 - Muscle Cramps After the race

Mar 28, 2018 05:08

Description:

How do you deal with muscle cramping after the race? Are there any tips or tricks you can use to help prevent or get rid of the cramps?

Extra Kick Ep. 301 - Killing time Before a Race

Mar 27, 2018 06:05

Description:

If you're familiar with big city marathons then you know the wait times in the corrals can be hours.

What's the best use of your time? How can you keep warm, stay hydrated, and get in a good warm-up?

Extra Kick Ep. 300 - Which foot strike and when

Mar 26, 2018 05:45

Description:

Should you change footstrike depending on how fast your running and what the terrain is?

Ep. 299 - How Do You Increase Your Speed

Mar 23, 2018 09:23

Description:

How can you increase your speed when you seem to be stuck at the same paces? Speed work, drills, strength, something else?

Coach Claire gives her answers in today's daily podcast

Ep. 298 - Strategy for a Tune up Half Marathon

Mar 22, 2018 07:34

Description:

How should you approach your tune-up races, especially half marathons before a marathon?

Should you taper a bit the week before? What should you expect given you're in full training mode?

Ep. 297 - Kids and Long Distance Running

Mar 21, 2018 06:45

Description:

How long should your kids be running if they are interested in distance running? Is HM too far to train for and race?

 

 

Ep. 296 - How to train for downhill ultra

Mar 20, 2018 08:00

Description:

Downhill races present their own set of challenges. When training for a long downhill race, what can you do to prepare?

Ep. 295 - How To Know How Much You Might Improve Next Race

Mar 19, 2018 09:40

Description:

How do you estimate how quickly you will improve to hit your goals?

In today's daily podcast, we get a question about how long it will take to break 3 hours in the marathon given current progression.

Ep. 294 - How do I find my ideal race weight and when should I aim to get there

Mar 16, 2018 07:47

Description:

Finding your ideal race weight is important for runners who are trying to lose weight since there is such a thing as losing too much weight, which results in very poor training and racing.

So, how do find your ideal race weight and how long will it take you to get there?

Ep. 293 - How often should I train off road for my trail ultra

Mar 15, 2018 06:05

Description:

If you're running a trail race, how often should you try to get on the trails to practice trail running?

If you don't have trails nearby, this can help you decide how often you need to make the effort to drive to a trail. If you do have trails nearby, you also want to make sure you're not sacrificing your speed by doing too many trail runs.

In today's podcast, we help you balance your road and off-road training.

Ep. 292 - How can I convert my half marathon time to a faster marathon

Mar 14, 2018 08:27

Description:

Are you running good times for the half marathon but struggle to translate that speed and fitness to the marathon?

This is a common issue and in today's daily podcast we help you understand why this happens and how to fix it.

Ep. 291 - How can I stop my IT Band pain

Mar 13, 2018 08:23

Description:

IT band issues are one of the most common injuries for runners. Here's how you can stop the pain and get healthy

Ep. 290 - Best Method For Increasing Mileage

Mar 12, 2018 05:25

Description:

What is the best method for increasing mileage? Should you follow the 10% rule, use down weeks, or is there another method to help you add miles without getting injured?

We share our tips with you in today's daily podcast

Ep. 289 - Waiting during Group Runs

Mar 9, 2018 05:35

Description:

Do you ever show up to a group run warmed up and ready to go only to have to wait 15 minutes before everyone is ready to go?

Is there anything wrong with this, will it hurt the quality of your run, or should you try to tweak your schedule to work in the group run better?

Ep. 288 - Junk Miles

Mar 8, 2018 08:31

Description:

What is the exact definition of a junk mile and why do we call them that?

Is it ever beneficial to run junk miles? If so, when and why and if not, how do you avoid?

Ep. 287 - Training Without Racing

Mar 7, 2018 05:40

Description:

Is it ever advantageous to train without actually racing?

What's the point and is there any benefit to this approach? The answer my surprise you.

Ep. 286 - Shoes and Orthotics for Flat Foot Runners

Mar 6, 2018 08:13

Description:

Is it possible orthotics won't help runners with flat feet or those who overpronate?

Our recent understanding about the foot, arch and how orthotics work might be changing how effective we think they are.

In this episode we look at how effective orthotics might be for flat footed runners.

Ep. 285 - How to to do hill training without hills

Mar 5, 2018 04:19

Description:

Ever wonder how you can fit in hill training when you don't have any hills available to you?

It's actually easier than you think and Coach Dylan shares his advice for you in today's daily podcast.

Ep. 284 - Tune up vs goal races

Mar 2, 2018 05:50

Description:

What is the difference between a "tune-up" race and a "goal race" when you're putting together a training schedule?

How much focus should you place on your tune-ups and why does this matter?

Ep. 283 - How to Train to Increase Stride length

Mar 1, 2018 05:31

Description:

Have you ever thought about trying to increase your stride length, but you're not sure how to do it?

Coach Laura gives her advice on how to approach this task (and maybe why you shouldn't) in today's daily podcast.

Ep. 282 - IT Band syndrome

Feb 28, 2018 04:38

Description:

How do you know if you have IT band syndrome? What if the pain isn't in the IT band or seems to come and go some days?

Coach Laura helps you deal with your IT band issues.

Ep. 281 - Recovering From the Marathon

Feb 27, 2018 06:15

Description:

What are some tips and tricks for recovering from the marathon?

If you've ever hobbled around after the race or took a week to walk up and down stairs, then you'll want to listen to Coach Laura's great tips!

Ep. 280 - V02 Max and the marathon

Feb 26, 2018 04:42

Description:

What is the relationship between VO2max and marathon performance? Does having a higher VO2max mean you'll run better or are there more important factors to how well you'll race?

Coach Laura explains some of the science to help you understand your training.

Ep. 279 - Running while sick

Feb 24, 2018 08:26

Description:

When you're in the middle of an important training segment, what do you do when you get sick?

Keep your schedule as normal, just run easy, or rest until you feel better?

The answer depends on a lot of factors and Coach Claire shares all these factors to help you make the smart decision next time you get sick.

Ep. 278 - Fear of Being Slow

Feb 24, 2018 06:18

Description:

What are your tips for feeling less self consious when I try to run with a group?

There are a few running groups in my area, but I am always scared to join them because I feel like I am going to be the slowest person there.

How do I get over this and just be able to enjoy being with a group?

Ep. 277 - Improving as a Masters Runner

Feb 21, 2018 07:58

Description:

As a masters runner, you likely have a lot of questions about how much you can improve, what's your potential, and how does age change the way you train.

In this podcast, Coach Claire helps Azlan and you, the listener, understand how to approach these questions and apply them to your training.

Ep. 276 - Sports Physiologist vs Running Coach

Feb 20, 2018 10:08

Description:

What is the difference between a sportsp hysiologists and a running coach? Is there one better than the other for your goals? What are some resources to find a qualified professional?

Coach Claire answers this awesome question in today's daily podcast

 

Ep. 275 - Airplane snacks for runners

Feb 19, 2018 09:49

Description:

We all know that traveling can be one of the most difficult times to stick to your nutrition goals. Flights can be the worst, especially if you're limited to what you can bring through security or buy in the airport.

In this episode, Coach Claire gives some great advice and ideas for snacks you can pack to make sure you nail your nutrition goals, even when flying.

Ep. 274 - How much cross training is too much

Feb 16, 2018 07:18

Description:

How much cross training is too much? What are some of the negative side effects?

Believe it or not, there is such a thing as too much cross training and it can stall your progress and even get you injured.

Coach Dylan explains how much is too much and what can go wrong.

Ep. 273 - Why do I huff and puff up stairs when I am fit and can run for miles?

Feb 15, 2018 08:33

Description:

One of the greatest mysteries in running is why you can be in great running shape - running lots of miles, workouts, and long runs, yet find yourself huffing and puffing when climbing a set of stairs.

If you've experienced this, you're not alone. Coach Dylan explains why this happens.

Ep. 272 - Why Creaky Knees are Normal for Runners

Feb 14, 2018 04:21

Description:

We've all heard the rumors that running can damage your knees. So, what does it mean when your knees start creaking? Is it a sign of arthritis, something you need to worry about?

Coach Dylan dives into this common question in today's daily podcast

Ep. 271 - How to Thrive as a Overpronator

Feb 13, 2018 06:17

Description:

For those runners who have flat arches or overpronate, are there any tips for preventing injuries, selecting shoes, or adjusting training to help avoid injuries?

Coach Dylan gives you his best advice in today's daily podcast.

Ep. 270 - 5k Predictor Wokrouts

Feb 12, 2018 06:43

Description:

When you're approaching your goal race, trying to determine how fit you are can be a difficult task.

But, knowing what shape you're in can help you set a realistic goal and tweak your remaining workouts to address any weaknesses.

In today's daily podcast, Coach Dylan gives you some 5k predictor workouts you can perform to test your fitness.

Ep. 269 - How should I adjust my workouts in the snow and ice

Feb 9, 2018 06:01

Description:

How do you run workouts when it’s bitterly cold out and harder to hit your training paces?

What if the roads are a little icy - not so bad that you can't run, but enough that you're on your guard?

In today's daily podcast, Coach Hayley shares her tips to keep you safe in the winter and still making progress with your training

Ep. 268 - How can I become a morning runner

Feb 8, 2018 06:18

Description:

Getting excited, motivated and ready to run in the morning can be a real challenge for some runners.

The morning can ensure you get your run done, disrupt family and other plans the least, so how do you train yourself to be better at running in the morning (or at least make it suck a little less)?

Coach Hayley provides her insight and tips in today's daily podcast.

Ep. 267 - How can I get the most benefit from aqua jogging

Feb 7, 2018 05:48

Description:

We've covered extensively in other podcasts and blog articles the benefits of aqua jogging, so how can you make the most of your time in the pool?

What workouts are most effective? What tricks can you use to maximize your benefits?

Coach Hayley shares her expertise in today's daily episode.

Ep. 266 - Are hydration backpacks better than bottle belts

Feb 6, 2018 05:03

Description:

Carrying your fluids can be one of the biggest pains when training for longer races. There are a lot of options on the market to help make this easier, so what's best?

Are there any pros vs cons to using a backpack (like a camel) to carry your fluids compared to bottles?

Coach Hayley shares her expertise and opinion in today's daily podcast

Ep. 265 - Can Pilates help prevent injury and improve performance

Feb 5, 2018 06:09

Description:

Can pilates benefit runners and help with strength and flexibility?

Coach Hayley breaks down some of the research and science to help you determine if adding pilates to your training repertoire can help keep you injury-free.

Ep. 264 - Running downhills

Feb 2, 2018 05:33

Description:

How do you get better at downhill running? Are there any tweaks you can make to your form or things you can do in training to better prepare yourself for downhill races?

Coach Hayley shares her insight in today's daily podcast

Ep. 263 - What to do at stop lights

Feb 1, 2018 04:08

Description:

How should you handle unplanned breaks in your run for things like stoplights, etc? Should you jog in place, walk, or stop? Does it even matter?

Believe it or not, there's actually research on what is best and Coach Hayley helps you plan your strategy for those forced breaks in today's daily podcast.

Ep. 262 - When to replace your shoes

Jan 31, 2018 04:29

Description:

When should you replace your shoes? Many of us have heard every 400-500 miles, but what if they were all treadmill miles, or still look good, or other factors that might extend or shorten the life?

Coach Hayley answers your questions in today's daily podcast

Ep. 261 - Speed or Endurance for the 5km

Jan 30, 2018 04:53

Description:

What is a better way to train for the 5k - running more miles with a majority of miles being done at an easy pace or running less total miles with a greater percentage being focused on speed and stamina?

Coach Hayley gives you the breakdown and some recommendations in today's daily podcast

Ep. 260 - Scheduling Long Runs

Jan 29, 2018 04:08

Description:

When training for the marathon, the long run might be the most important element of your training. So, when should you schedule them in the week and what percentage of your weekly mileage should they ideally be?

You'll get the answers to all your long run questions in today's daily podcast episode.

Ep. 259 - Pros and Cons of Big City Races

Jan 26, 2018 10:39

Description:

What are the pros and cons of "big" (ie New York, Boston, LA, etc) marathons vs. "small" marathons.

From crowds to course support, there's a lot to consider and prepare for depending on which type of marathon you choose to run.

Coach Claire gives her advice in today's daily podcast

Ep. 258 - Back to Back Marathons

Jan 25, 2018 09:04

Description:

How do you prepare your body to run marathons close together (like within 2-4 weeks of each other)?

There are some things you can do in training to help prepare your body for both races and Coach Claire shares them in today's daily podcast

Ep. 257 - Developing Leg Strength

Jan 24, 2018 08:49

Description:

What's the best way to develop leg strength? Specific strength exercises, hills, something else or a combination of things?

Coach Claire gives you the answer in today's daily podcast

Ep. 256 - Not Losing Weight During Marathon Training

Jan 24, 2018 11:38

Description:

Many runners turn to running in hopes of losing weight, but often it doesn't happen like we'd hope in training.

Why is this? Why does it seem like running more or training for a marathon doesn't elicit the weight loss we hope?

Coach Claire gives you the science in today's daily podcast

Ep. 255 - Doubles for Ultra Training

Jan 23, 2018 08:21

Description:

When training for the ultra marathon, should you be adding double runs (running twice per day) to your training?

What are the benefits of running twice per day, why should you do it? What are the cons and are the best ultra runners running twice per day?

Coach Claire answers these questions in today's daily podcast

Ep. 254 - How will giving blood affect my running?

Jan 19, 2018 05:00

Description:

How does donating blood affect your running? Should you expect to adjust your training afterwards?

Coach Hayley explains in today's daily podcast!

Ep. 253 - Will my half PR hold me back from my marathon goal?

Jan 18, 2018 05:52

Description:

Worried your half marathon doesn't set you up well for your goal marathon performance?

Coach Hayley explains how to plan for your marathon based off your half time in today's Extra Kick!

Ep. 252 - Is My Heart Rate Too High?

Jan 17, 2018 06:50

Description:

Does your heart rate seem too high - even on your easy runs?

On today's Extra Kick, Coach Hayley explains why this might be the case!

Ep. 251 - How Long Should the Marathon Long Run Be?

Jan 16, 2018 06:30

Description:

Needless to say, long runs are essential when preparing for the marathon, but how long should a marathon long run be?

Coach Hayley reveals in today Extra Kick!

Ep. 250 - How to Warm Up for a Marathon

Jan 15, 2018 07:23

Description:

Sure, you know how to warm up for workouts, but what about on race day? What's a good warm up routine for 26.2 miles?

Coach Hayley explains in today's Extra Kick podcast!

Ep. 249 - Run Walk Method

Jan 12, 2018 07:37

Description:

The run walk method has shown to be great for beginners and experienced runners alike. Hear what Coach Dylan has to say about it on today's Extra Kick!

Ep. 248 - How to Overcome a Bad Workout

Jan 11, 2018 06:24

Description:

Everyone has bad workouts, so what can you do to bounce back from them?

Coach Dylan shares his advice in today's Extra Kick!

Xtra Kick Ep. 247 - Refueling After You Run

Jan 10, 2018 06:50

Description:

What is the best strategy for refueling after a run?

Should you eat a small meal right after and then a bigger meal later? And what's the right macros ratio?

On today's Extra Kick, Coach Dylan shares his tips for properly refueling after a run!

Ep. 246 - Overcoming Mental Blocks

Jan 9, 2018 07:58

Description:

On today's Extra Kick, Coach Dylan shares his tips for overcoming the mental blocks we all face.

Ep. 245 - Running Indoors vs Outdoors

Jan 8, 2018 06:00

Description:

On today's Extra Kick, Coach Dylan explains how to adjust workouts for icy conditions and treadmill running.

Ep. 244 - Cramp-Proofing Your Legs for the Marathon

Jan 5, 2018 09:48

Description:

Ever experience leg cramps during the marathon?

On today's Extra Kick, Coach Jeff shares some tricks to cramp-proof your legs and finish strong on race day!

Ep. 243 - How to Treat Compartment Syndrome in Runners

Jan 4, 2018 07:12

Description:

Do you suffer from compartment syndrome? 

On today's Extra Kick, Coach Jeff shares his tips to reduce symptoms and optimize training.

 

Ep. 242 - Glucosamine and Joint Health

Jan 3, 2018 09:05

Description:

Can glucosamine really improve joint health for runners? Coach Jeff reveals in today's Extra Kick podcast!

Ep. 241 - Heating vs. Icing Injuries

Jan 2, 2018 06:59

Description:

On today's Extra Kick, Coach Jeff reveals the truth behind a much debated question: to ice or heat injuries.

Ep. 240 - Muscle Soreness After a Marathon

Jan 1, 2018 08:14

Description:

Happy New Year! On the first Extra Kick of 2018, Coach Jeff shares his expertise on relieving muscle soreness after a marathon.

Ep. 239 - Marathon to 5k

Dec 29, 2017 04:59

Description:

Thinking of trying the 5k in 2018? On today's Extra Kick, Coach Laura shares her advice from transitioning from marathon to 5k!

Ep. 238 - Does Caffeine Cause Muscle Cramps

Dec 28, 2017 06:49

Description:

Most of us like a little jolt before we run, but at what price? Can caffeine cause muscle cramps?

Coach Laura explains in today's daily podcast!

Ep. 237 - Understanding Types of Sugar and Nutrition Labels

Dec 27, 2017 06:51

Description:

Deciphering nutrition labels can be a painful task, but Coach Laura makes it a little easier on today's Extra Kick podcast. Listen in here!

Ep. 236 - Strength Training for a Busy Schedule

Dec 26, 2017 06:42

Description:

Chances are you lead a busy life, and finding the time to fit in strength training can be difficult.

On today's Extra Kick, Coach Laura shares her advice on the best strength training to do on a busy schedule.

Ep. 235 - Post-Race Sickness

Dec 25, 2017 05:14

Description:

Ever feel like you come down with the cold (or worse, the flu) after you race?

Coach Laura explains why this happens and how you can avoid it in today's podcast!

Ep. 234 - Cross Training Through Injuries

Dec 22, 2017 06:12

Description:

Dealing with an injury? In today's podcast, Coach Tony shares how to cross train to ensure a quicker recovery while maintaining fitness.

Ep. 233 - How to Build Up to the Marathon Long Run

Dec 21, 2017 06:55

Description:

On today's Extra Kick podcast, Coach Tony shares his advice on how to build up to the marathon-specific long run.

Ep. 232 - Treadmill vs. Snowy Roads

Dec 20, 2017 05:29

Description:

For most of us, it's that time of year again. Is it better to risk the icy elements or stick to the treadmill?

Coach Tony gives his two cents in today's daily podcast!

Ep. 231 - Pre-Basebuilding Training

Dec 19, 2017 07:42

Description:

You’ve picked your next big marathon, but there’s just one problem.

It’s more than 6 months away.

It’s too soon to start your build up, so what should you do in the meantime?

Coach Tony explains in today’s daily podcast!

Ep. 230 - Taking Electrolytes and Gels at the Same Time

Dec 18, 2017 05:42

Description:

Bonking. Cramping. Slowing to a crawl.

The likelihood of these happening in a marathon is tenfold when your body isn’t properly fueled and hydrated, and that’s why it’s important to determine your nutrition strategy ahead of time.

But what's the most effective way to do this? Should you take electrolytes during the race? And if so, should you take them at the same time as your gels?

Coach Tony explains in today’s daily podcast!

Ep. 229 - Sleepy After Runs

Dec 15, 2017 06:27

Description:

Ever feel really sleepy after you run? Or maybe experience a little bit of brain fog?

On today's Extra Kick podcast, Coach Claire explains what might be causing this and how to avoid it!

Ep. 228 - Mid-Workout Bathroom Breaks

Dec 14, 2017 08:43

Description:

We've all been there.

On today's Extra Kick podcast, Coach Claire shares her advice on how best to adjust your workout after nature calls!

Ep. 227 - Black Toenails

Dec 13, 2017 06:23

Description:

Have a black toenail (or three or four)? You're not alone.

On today's Extra Kick podcast, Coach Claire discusses how to treat and cure black toenails aka runner's toe.

Ep. 226 - Running with Slower Friends

Dec 12, 2017 05:35

Description:

Running with friends is part of the beauty of our sport, but what if you're faster or they're faster? What if you find yourself holding back or hanging on for dear life to keep up?

On today's Extra Kick, Coach Claire shares her advice on how to run with friends while still getting your training in!

Ep. 225 - Winter Gear

Dec 11, 2017 08:56

Description:

On today's Extra Kick podcast, Coach Claire shares her advice on the best cold weather apparel to get you through the winter strong and healthy.  

Ep. 224 - Why Is Treadmill Running Harder?

Dec 8, 2017 05:18

Description:

Why does running on the treadmill usually feel harder than running outside? Coach Hayley explains in today's Extra Kick podcast!

Ep. 223 - Shorter Runs Every Day vs. Longer Runs Every Other Day

Dec 7, 2017 05:12

Description:

Is it better to do shorter runs every day or longer runs every other?

Coach Hayley explains in today's daily podcast!

Ep. 222 - Calorie Counters

Dec 6, 2017 04:52

Description:

Ever wonder why your Garmin says you burned 500 calories but another calorie tracker says you burned 700?

On today's Extra Kick podcast, Coach Hayley shares what to look for when determining an accurate calorie count! 

Ep. 221 - When It's Time to Scrap Your Marathon

Dec 5, 2017 05:12

Description:

Let's face it, training plans don't always go to plan.

When life gets busy (as it will), sometimes it's better to skip a race and instead set your sights on one farther down the road. 

On today's Extra Kick podcast, Coach Hayley helps you determine the right call depending on your schedule and how much training you've missed!

Ep. 220 - Starting From Square One

Dec 4, 2017 08:58

Description:

Take a long hiatus from running and want to get back to it?

Listen in as Coach Hayley explains the steps you need to take to stay healthy and build back fitness!

Ep. 219 - Short Races Between Marathons

Dec 1, 2017 08:09

Description:

On today's Extra Kick, Coach Dylan explains the benefits of running shorter races in between your marathons!

Ep. 218 - Dead Legs

Nov 30, 2017 07:29

Description:

In today's Extra Kick, Coach Dylan shares his advice for preventing a common runner problem: dead legs.

--

 

If you love Extra Kick and would like to see more of it (plus some cool bonus content), consider joining our patron community through the link below:

 

https://runnersconnect.lpages.co/daily-podcast-supporter/

 

To get Extra Kick directly to your computer or phone, subscribe at your favorite podcast directory for a new episode every weekday!

 

iTunes: https://itunes.apple.com/us/podcast/run-to-top-extra-kick-podcast/id1200570855

 

Android: http://subscribeonandroid.com/runnersconnectdaily.libsyn.com/rss

 

--

 

Have a question you'd like one of our coaches to answer in an upcoming episode? Submit it here!

https://runnersconnect.net/daily-running-podcast/

 

Ep. 217 - Tips for Beginners

Nov 29, 2017 09:08

Description:

New to running? Listen in as Coach Dylan shares his tips for beginners in today's Extra Kick podcast!

Ep. 216 - Can Greater Flexibility Cause Injuries?

Nov 28, 2017 12:20

Description:

Is greater flexibility good for running? Or can it actually increase your susceptibility to injuries? 

Coach Dylan explains in today's Extra Kick! 

Ep. 215 - How to Adjust Training as You Get Older

Nov 27, 2017 10:05

Description:

On today's Extra Kick, Coach Dylan explains why our training and recovery needs change as we get older and how to adjust for healthy, longterm running.

Ep. 213 - Recovery After Surgery

Nov 24, 2017 11:20

Description:

On today’s Extra Kick podcast, Coach Michael explains how to return to strong, healthy running after surgery.

Ep. 214 - Shorter Races Between Marathons

Nov 24, 2017 09:21

Description:

Trying to improve your marathon time? Coach Michael explains the benefits of doing shorter races between marathons in today's Extra Kick podcast!

Ep. 212 - Recovery Post-Marathon

Nov 22, 2017 09:28

Description:

Recovering from a marathon is a critical component to a perfect training plan that runners often neglect.

Listen in as Coach Michael explains how to do it right in today's daily podcast!

Ep. 211 - Carbon Filter Masks

Nov 21, 2017 07:20

Description:

Do you have bad seasonal allergies? Or maybe the air quality where you live leaves a little to be desired?

In today's Extra Kick, Coach Michael reveals the truth behind carbon filter masks and whether or not they're right for you!

Ep. 210 - High Heart Rate Before Race

Nov 20, 2017 13:27

Description:

Does your heart rate spike before a race?

On today's Extra Kick, Coach Michael explains why this happens and what you should do about it.

Ep. 209 - Value of Gait Analysis

Nov 17, 2017 06:57

Description:

Whether you're looking to improve performance or avoid injury (or, ya know, both), gait analysis can greatly benefit all runners.

In today's Extra Kick, Coach Tony delves into the ins and outs of gait analysis to help you decide if it's right for you!

Ep. 208 - Concrete Vs Asphalt

Nov 16, 2017 06:34

Description:

When training for the marathon, you want to do most of your running on surfaces that will least impact your body.

While some of us have access to trails, grass, or gravel, many of us only have two options: asphalt or concrete.

So which of these two is easier on your legs? Coach Tony explains in today's Extra Kick!

Ep. 207 - Will Cross Training Make Me Slower

Nov 15, 2017 06:34

Description:

How much is too much cross training? Coach Tony reveals in today's Extra Kick podcast!

Ep. 206 - Shaving Time Off Your Upcoming Marathon

Nov 14, 2017 09:45

Description:

On today's Extra Kick, Coach Tony shares some tips on how to better your chances of a PR in your upcoming marathon. Listen in!

Ep. 205 - Injured Two Weeks Out

Nov 13, 2017 07:16

Description:

One of the biggest runner dilemmas is deciding whether or not to race when injury rears its ugly head.

In today's episode of Extra Kick, Coach Tony shares his advice on what to do if this happens (knock on wood)!

Ep. 204 - Rest vs Recovery Days

Nov 10, 2017 09:11

Description:

Ever wonder what the difference between "rest" and "recovery" days is?

If so, wonder no more! Coach Claire reveals in today's daily podcast.

Ep. 203 - How to Climb Out of a Running Slump

Nov 9, 2017 10:16

Description:

Finding yourself stuck in a slump happens to every athlete at least once in their career.

It doesn’t matter if your slump is physical or mental, climbing your way out of a rough patch in training or racing can feel like beating your head against a wall.

In today's Extra Kick, Coach Claire shares her tips on how to conquer running slumps for better, more enjoyable running on the other side!

Ep. 202 - Should You Walk or Jog Interval Rests?

Nov 8, 2017 08:23

Description:

To walk or jog between intervals - that is the question.

Coach Claire reveals the best way to recover between repeats in today's Extra Kick podcast!

Ep. 201 - Acute Muscle Soreness

Nov 7, 2017 07:20

Description:

Are you ever so sore that you find yourself wincing doing the smallest of tasks, let alone while running?

Coach Claire knows the struggle.

Listen in as she gives her tips for preventing and treating acute muscle soreness in today's Extra Kick podcast.

Ep. 200 - Choosing a Goal Race

Nov 6, 2017 09:23

Description:

Having a hard time choosing your next big race? Coach Claire shares her advice on how to make this important decision in today's Extra Kick podcast!

Ep. 199 - Preventing Mid-Race Nausea

Nov 3, 2017 05:44

Description:

On today's Extra Kick, Coach Hayley shares some preventative tips for a common problem among runners: mid-race nausea. 

 

Ep. 198 - Should Runners Take Supplements?

Nov 2, 2017 07:48

Description:

When it comes to supplements, a few are beneficial, some have no effect at all, and others can actually impair running performance.

So which ones should you take and which ones should you toss?

Coach Hayley explains in today's Extra Kick podcast!

Ep. 197 - How to Carry Water on Long Runs

Nov 1, 2017 05:39

Description:

Let’s face it, carrying water with you during your run can be difficult.

So are there any tricks or tips you can learn to make it easier?

Coach Hayley shares her insight on today's Extra Kick!

Ep. 196 - How to Fuel Your Training

Oct 31, 2017 09:16

Description:

Not sure if you're consuming enough calories to sufficiently fuel your training?

Listen in as Coach Hayley explains how to make sure you're getting enough in today's podcast!

Ep. 195 - Lightheadedness During Race

Oct 30, 2017 06:26

Description:

In today's Extra Kick, Coach Hayley reveals the causes behind mid-race lightheadedness, why it can be dangerous, and how to avoid it. Listen here!

Ep. 194 - Preventing Mid-Race Dead Legs

Oct 27, 2017 12:55

Description:

Most runners aren't strangers to mid-race dead legs.

You know that feeling where you're pretty sure your legs are going to fall off if you take one more step? Yeah. That's the one. 

In today's Extra Kick episode, Coach Dylan walks us through some ways to increase our time to muscle exhaustion for fresher, more resilient legs at the end of a race.  

--

If you love Extra Kick and would like to see more of it (plus some cool bonus content), consider joining our patron community through the link below:

https://runnersconnect.lpages.co/daily-podcast-supporter/

To get Extra Kick directly to your computer or phone, subscribe at your favorite podcast directory for a new episode every weekday!

iTunes: https://itunes.apple.com/us/podcast/run-to-top-extra-kick-podcast/id1200570855

Android: http://subscribeonandroid.com/runnersconnectdaily.libsyn.com/rss

--

Have a question you'd like one of our coaches to answer in an upcoming episode? Submit it here!
https://runnersconnect.net/daily-running-podcast/

Ep. 193 - When to Wear Racing Flats in Training

Oct 26, 2017 07:00

Description:

While racing flats can help you feel light on your feet and make it easier to hit your splits in a workout, wearing them too often can lead to chronic soreness and even injury.

So how do you get the most out of your workouts without risking injury?

Coach Dylan explains in today's Extra Kick podcast!

Ep. 192 - Strength Training

Oct 25, 2017 09:04

Description:

In today's Extra Kick, Coach Dylan explains how to incorporate strength training to aid (and not detract from) your running!

Ep. 191 - Running After Surgery

Oct 24, 2017 14:15

Description:

On today's Extra Kick podcast, Coach Dylan explains how to return to strong, healthy running after surgery. 

--

 

If you love Extra Kick and would like to see more of it (plus some cool bonus content), consider joining our patron community through the link below:

 

https://runnersconnect.lpages.co/daily-podcast-supporter/

 

To get Extra Kick directly to your computer or phone, subscribe at your favorite podcast directory for a new episode every weekday!

 

iTunes: https://itunes.apple.com/us/podcast/run-to-top-extra-kick-podcast/id1200570855

 

Android: http://subscribeonandroid.com/runnersconnectdaily.libsyn.com/rss

 

--

 

Have a question you'd like one of our coaches to answer in an upcoming episode? Submit it here!

https://runnersconnect.net/daily-running-podcast/

Ep. 190 - Sciatic Pain and Shoes

Oct 23, 2017 09:09

Description:

Sciatica can be a pain in the butt…and in the back, thigh, calf, and even the foot.

In today's Extra Kick, Coach Dylan explains how this pain can be related to your shoes and what you can do to kick it to the curb.

Ep. 189 - How to Feel Full

Oct 20, 2017 06:32

Description:

When you're training hard, it can be difficult to feel satiated - even when you think you're eating a lot.

In today's podcast, Coach Sinead shares some tips on how to feel full while also avoiding under and overeating. 

 

Ep. 188 - Transitioning from Low Drop to High Drop Shoes

Oct 19, 2017 09:45

Description:

A common question in the running community is how you should go about transitioning from cushioned high drop shoes to minimalist low drop shoes.

But what about the other way around? What steps should you take when switching to a higher heal-to-toe drop?

Coach Sinead explains in today's podcast!

Ep. 187 - Workouts for the 5K

Oct 18, 2017 11:33

Description:

While the 5k is over before you know it, the second half of the race can be pretty ugly when you're not prepared. 

In today's podcast, Coach Sinead shares four workouts key to 5k success!

Ep. 186 - How to Taper for the Marathon

Oct 17, 2017 12:43

Description:

Ever worry you're doing too much during your marathon taper? Or maybe too little?

In today's podcast, Coach Sinead explains how to plan your taper just right so you're ready to roll on race day!

Ep. 185 - Predicting Your Marathon Off Your Half Marathon

Oct 16, 2017 09:29

Description:

On today's Extra Kick podcast, Coach Sinead explains how to accurately predict your marathon time based on distances including the half marathon.