Marathon season is underway and that makes it the perfect time to dial in your nutrition and fuelling. We’re huge fans of the team at Metpro because they use your personal metabolic profile to make nutrition recommendations to meet your specific goals. Diet and nutrition has a huge impact on running performance and that’s why MetPro’s lead dietician, Amber Velasquez, joins us to discuss how to fuel correctly for your marathon season goals.

Training for a marathon puts a lot of stress on your body and burns through a lot of energy, which means that you need to fuel properly if you want to perform at your best. This can be especially tough because every runner is unique when it comes to their nutrition needs. Today’s show is all about tailoring nutrition to your individual needs switch answers to topics including:

• How is metabolism influenced by diet and exercise?
• Should you carb load before your next race?
• How do the nutritional needs of marathon runners differ from the general population?
• What are signs that you may be under-fueling?
• What are some of the craziest food trends on Tik-Tok according a professional dietician?

We know you’re hungry for some answers so let’s get into our show on marathon nutrition.

To learn more about MetPro: https://metpro.co/
To schedule a call directly with Amber: https://metpro.co/coach-amber

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This week’s show brought to you by:

Mushroom Breakthrough

One of the most difficult things about training hard in the morning is the brain fog and mental fatigue that comes when you’re trying to get your work day going.

I am sure all you morning runners can relate to that feeling of not being able to focus and get motivated those first few hours at work.

That’s why I was excited when BIOptimizers released its one-of-a-kind product called Mushroom Breakthrough

It’s a powdered blend of 5 potent superfoods including 1.2 pounds of concentrated mushrooms, which have been shown in research to enhance memory, focus, processing speed, and more.

It’s the perfect way to not only boost recovery post-run, but improve mental clarity in the morning without taxing your adrenal system with caffeine.

You’ll notice the difference in concentration, focus and mood, especially on those days when morning training really has you feeling tired and unmotivated.

For an exclusive offer go to bioptimizers.com/runtothetop and use code RUN10 during checkout.

And the great thing about BIOptimizers is that you can try it risk-free with their 365-day money-back guarantee.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.

That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Running has the power to create a strong sense of community, but when it comes to road running and trail running they have very little in common aside from putting one foot in front of the other. These sports require different skills and come with their own set of challenges. This is part of what makes them so much fun. While we love both of these sports, we thought it would be fun to debate who are the better athletes: road runners or trail runners?

You typically need more all-out speed to excel on the roads and it takes some time to callus your legs to the impact of racing on hard pavement. This doesn’t mean it’s any easier than trail running though, which takes a lot of agility navigating different terrains and precision to fuel for more time on your feet. There’s no easy way to answer who are the better athletes so RC coach Hayley Munn joins the show to help settle this question.

We can’t promise we’ll follow any formal debate rules but we can promise a fun conversation that will including topics like:

• What skills separate road runners from trail runners?
• Which types of runners are the better athletes?
• Which type of running is the most fun?

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This week’s show brought to you by:

MetPro

Using Metabolic Profiling, MetPro’s team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals.

Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle.

MetPro’s coaches are not only educated experts in their field, but they’re empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs.

Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt

UCAN

If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN.

Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels.

By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run.

All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance.

Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

If you’re preparing for a fall marathon or other endurance race, then now is the perfect time to start practicing your race day. As the temperatures cool and you hit your peak training, the fatigue in your legs will help to simulate the feeling of racing without actually running the full race distance. It’s super important to mimic the conditions of your goal event to prepare for the challenges of race day. This can help with building confidence because you’ll know you’re ready for the big day or you’ll know what you still need to work on. There’s a lot of variables to consider, so we’re doing our best to cover them all.

Everything from how fast you start your race to what time you want to wake up can be practiced ahead of time and you’ll likely feel better prepared if you do. Coach Andie has years of experience helping athletes conquer races of all kinds and joins the show to share how you can feel as prepared as possible. During the show we’ll cover everything you need to simulate your race including:

• How practicing your race conditions can improve performance?
• How much of your training should be done at goal race pace?
• Do you need to practice the time you plan to wake up for your race?
• How can you simulate your fueling without aid stations?
• How much should you train with the shoes you plan to race in ahead of time?

Even if you’ve been running for years, every race brings different challenges that you can prepare for. We know race day is fast approaching, so let’s get into what you can do to prepare for race day.

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This week’s show brought to you by:

Ketone-IQ

You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing.

Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don’t have as many carbohydrates.

The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner.

But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores.

And the academic literature on the effectiveness of ketones for running performance is overwhelming.

For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining.

If you want to see more of the research, head to ketone.com/RTTT

Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That’s K-E-T-O-N-E dot com slash RTTT.

LMNT

Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.

That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.

To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Building mental toughness is one of the best ways to improve your running. Without any change in fitness, having good mental strategies can help you to unlock a new level of performance. This is the key to overcoming a setback or managing stressful situations that all runners face like pre-race nerves or balancing a hectic schedule.

Ashley Eckermann is a former competitive triathlete and a noted psychology practitioner who teaches athletes of all abilities to perform at their best without positive thinking. Studies show that positive affirmations don’t actually work and this interview is all about uncovering what does. You can actually train your brain to perform better!

This is not a science lecture, and we’ll focus on going through specific examples of how to apply these strategies in training and racing. Some of the topics we’ll cover include:

• What is mental resilience?
• How do the pros think differently than the rest of us?
• What is the best way to deal with a stressful situation in training?
• How can you apply strategies of mental resilience during training and racing to improve your performance?

Ashley has helped numerous athletes to transform their thinking and perform at a higher level. This is a fascinating conversation that will literally change how you think.

Maximize the Mind - Mental Performance Coaching

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This week’s show brought to you by:

TIMELINE

Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better.

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria.

Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle.

Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier.

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

UCAN

If you’re looking for a better energy gel that contains no sugar and instead uses a revolutionary slow burning carbohydrate called LIVESTEADY, then you should check out UCAN.

Independent, peer-reviewed studies have shown LIVESTEADY is absorbed quickly through the stomach to reduce GI distress, yet is released into the blood stream slowly to provide sustained fueling without the spikes and crashes typically associated with traditional gels.

By avoiding the sugar spikes, UCAN can help be less reliant on frequent feedings of sugar-based fuels during the run.

All this data means using UCAN can help you avoid hitting the dreaded wall during the half, full and ultra marathon distance.

Head to runnersconnect.net/UCAN to get 6 Edge energy gels for FREE. All you pay is shipping. You can also save 20% on your entire order at ucan.co with code RUNNERSCONNECT

Even for the most dedicated runners, most of the day is not spent running and there’s a lot you can do during this time to get better. If you run for an hour every day, that still leaves 23 hours in the day that can impact how you feel on your next run. The key to getting the most out of your workout is knowing what to do during the in-between times when you’re not running.

This episode will guide runners through how to maximize this time with considerations for every point before and after a run, or on days when you’re not running at all. We all know that running is important for your training, but all the other little things can add up to make a big difference in performance. Today, Ruairi joins the show to walk you through many of the non-running strategies you can use to get better as runner including:

• How you can prime your body to perform well before a run
• What you should be doing immediately after finishing a run
• How to nail your nutrition throughout the day
• How to improve the quality of your sleep

We don’t want to spoil the show, but listening to running podcasts from the team at RC is a great first step to improving your running. We have some great tips to share today so let’s get started!

Lunge Matrix Warm up

Simple active warm up routine

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Ask yourself - do you get enough green veggies each day?

I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle.

But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance.

That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more.

That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier.

Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious.

Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT. Get yours now!

If you’re tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don’t have any missed spots.

Plus, they are super easy to slide over your seat so it’s ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

Running has a language of its own with terms that can range from obscure to downright hilarious. Training terms like tempo runs and fartleks can sound like gibberish if you’re newer to the sport. We’re probably even guilty on this show of using some of this running lingo without explaining first what it means. That ends today, because this show is all about helping you to understand common terms used by runners.

Whether you’re with a running group or getting ready for a race, you might overhear some of this running lingo and wonder what it means. Coach Hayley is answering these questions by covering the most common or bizarre terms runners like to throw around. This way, you can understand the unique vocabulary of running or even use some of these phrases to impress your running friends.

Some of the training terms we’ll cover include:

• What is a fartlek run?
• Is there a difference between a PR and a PB?
• What does it mean to sandbag a run?
• Why you might experience runger if you’re training for a marathon

There’s too many running terms to cover them all but we handpicked the best ones for you to know so let’s get into it!

PR vs. PB Canadian Running article

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Have you ever wondered exactly how many carbs you need to fuel your training or if it’s okay to train fasted?

Well, now you can get that exact data with Lumen, the world’s first handheld metabolic coach.

With Lumen, all you have to do is breathe into your Lumen first thing in the morning, and you’ll know what’s going on with your metabolism, including recommendations to improve your pre-and-post workout fueling for better performance and recovery.

What I love most is that Lumen explains what every data point and value means with in-depth videos so you always know what’s going on in your body and what changes you need to make to hit your goals.

Lumen is truly one of the most innovative devices on the market.

If you want to take the next step in improving your health, go to lumen.me and use RTTT to get $100 off your Lumen.

Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races.

Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance.

The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize.

In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed.

But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance.

By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market.

In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%.

Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.

The Olympics is the biggest multi-sport competition in the world and perhaps the pinnacle of the sport for anyone in distance running. We gave you our picks for who would represent team USA before the Olympic trials and now we’re back to preview the big finale.

The Paris Olympics are sure to bring some interesting storylines featuring a huge depth of distance runners and some very hot conditions predicted. This is also the first time since 2016 that a full crowd will be hosted to watch these races since the last Olympics in Tokyo was run without spectators due to COVID-19 protocols at the time. The American team is stacked with talent this year and we’ll be covering how you can watch all of your favorite events and we’ll give you our bold predictions for some of the endurance races.

By the end of the show we’ll cover everything you need to know about the Paris Olympics including:

• How to watch your favorite races
• Who are the top Americans to watch out for at the Olympics
• What are some of the most exciting storylines for the summer games
• Bold predictions from the RC team for every endurance running event

Paris Olympics Schedule

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This week’s show brought to you by:

AG 1

Ask yourself - do you get enough green veggies each day?

I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle.

But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance.

That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more.

That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier.

Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious.

Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT. Get yours now!

Bace

CBD is perhaps one of the most innovative, and misunderstood, supplements in the endurance world right now.

The biggest advantage of CBD for a runner like you is the anti-inflammatory properties. CBD can help your muscles heal and recover faster. Additionally, CBD can help you sleep better, which also leads to better rest and improved recovery times.

What CBD will not do is make you high and it is non-toxic. It is even approved by the World Anti Doping Agency.

If you ever tried CBD before and found it to be too weak or strong, or you haven’t tried it yet because you’re not sure how to best start, then Bace Health’s Discovery Pack is a game changer.

The Discovery Pack leads you through a 7-day experience for you to find your perfect dose by slowly increasing from 10mg to 50mg. It’s the perfect way to dip your toes into CBD.

If you want to see just how much CBD can improve your recovery, now is the time to give it a try. Right now you can get half off the Discovery Pack, alongside a FREE sample of their balm. That’s 50% off, from $25 to just $12.50!

All you have to do is visit BaceHealth.com/RunnersConnect or enter the discount code ‘RunnersConnect’ at checkout to pick up your Discovery Pack and prioritize your recovery today.