RunnersConnect Run to the Top Podcast

Being sidelined by injury is physically and emotionally hard to deal with. Unfortunately, getting injured also very common. Recent research estimates that eighty-two percent of runners will get injured at some point in their running career. It’s no secret then that getting to the bottom of your running injuries, and preventing them in the future, is critical if you want to continue to improve long-term. We’ve covered the topic of injury prevention in many of our previous podcasts and articles. But, what happens when you are injured? Who should you go see, what are the best types of treatments, and how do you know when you’re working with a provider you can trust and won’t just tell you to “stop running”? Thanks to a lot of bad advice, antiquated myths, and a fractured health care system, answering these questions, especially as they pertain to your running, is extremely difficult. On today’s show, we’re talking with Dr. Ryan Shum, who’s one of the most experienced and knowledgeable sports-injury providers in the Boston area. Dr. Shum graduated with honors from McMaster University with a degree in Kinesiology and later went on to obtain dual degrees in Masters of Science in Applied Clinical Nutrition and a Doctorate of Chiropractic. I’ll spare you the remainder of his accomplishments, teams worked with, and experiences to get on with the show. However, suffice it to say he’s easily one of the most versatile and knowledgeable practitioners I’ve ever met. In this episode, we discuss: The most common mistake runners make when they first get injured and how being more proactive can reduce healing times dramatically. How to properly vet a potential doctor, therapist or chiropractor to ensure they understand your needs as a runner We break down some of the myths about chiropractic care and how it can benefit runners. We look at acupuncture, debunk some of the myths, explain the science, and help you decide if it’s a worthwhile treatment option for your injury. This was a fantastic interview and we’re excited about the possibility of having Dr. Shum return to the show and answer your questions. If you have questions or feedback for Dr. Shum, please leave them in the comment section here. We’ll make sure to ask them in our follow-up interview. http://runnersconnect.net/running-interviews/running-injury-recovery/

If you’re dealing with a potential thyroid imbalance, finding treatment information specific to runners can be quite difficult. In addition to rather vague symptoms, the impact of hyper or hypo thyroidism on training and racing isn’t something discussed by most medical professionals or addressed in generalized articles. Luckily, RunnersConnect team doctor Melanie Schorr is not only an endocrinologist, but she’s an avid and experienced runner herself. Dr. Schorr was an All-American cross country runner while at Dartmouth College and she is conducting her fellowship at Harvard’s MGH in thyroid disorders. Dr. Schorr is on the show today to dig into depth about what the thyroid is, what it means to have an under and over active thyroid, how it impacts your training and racing, and the treatment methods. Here are some of the specific issues we discussed: What are some of the symptoms of a thyroid imbalance and how can runners tell the difference between training fatigue and a hormonal issue. The steps a runner can take to get it treated, including how to discuss with your doctor, treatment options, and important considerations when taking medication. The impact on training while on thyroid medication and expected length of treatment before you’ll see a change in your training and racing. Hyperthyroidism and Hypothyroidism in Runners: Symptoms, Treatments and the Impact on Your Training and Racin

Unfortunately, specific issues that women runners face are often overlooked when it comes to exercises science and general training principles. However, dealing with issues such as pregnancy, menopause, the menstrual cycle and the female athlete triad are a reality for all women runners. To help bridge that gap and educate female runners, we’ve invited Dr. Carolyn Smith on our show today to discuss some of these specific issues and provide helpful, in-depth, and non sugar-coated advice. Dr. Smith is not only an extremely accomplished runner in her own right, but she’s one of the foremost experts on women’s running. She’s a US 100km National Champion, she’s represented the US on multiple occasions, and has a marathon personal best of 2:45 More important to this specific podcast, Dr. Smith is the co-author of the book, Running for Women, which is one of the definitive resources for women specific issues in running. In our discussion today, we’re going to discuss: The specific struggles women encounter when trying to race hard and train during their menstrual cycle and the science behind why you feel like you do. Training during pregnancy How to manage menopause and what to expect when it comes to training and racing performance And finally, specific dietary issues women runners need to pay attention to Hopefully, this podcast helps educate all women runners about issues they may face and can help you train smarter and compete more consistently. In-depth Running Tips for Women

Unfortunately, specific issues that women runners face are often overlooked when it comes to exercises science and general training principles. However, dealing with issues such as pregnancy, menopause, the menstrual cycle and the female athlete triad are a reality for all women runners. To help bridge that gap and educate female runners, we’ve invited Dr. Carolyn Smith on our show today to discuss some of these specific issues and provide helpful, in-depth, and non sugar-coated advice. Dr. Smith is not only an extremely accomplished runner in her own right, but she’s one of the foremost experts on women’s running. She’s a US 100km National Champion, she’s represented the US on multiple occasions, and has a marathon personal best of 2:45 More important to this specific podcast, Dr. Smith is the co-author of the book, Running for Women, which is one of the definitive resources for women specific issues in running. In our discussion today, we’re going to discuss: The specific struggles women encounter when trying to race hard and train during their menstrual cycle and the science behind why you feel like you do. Training during pregnancy How to manage menopause and what to expect when it comes to training and racing performance And finally, specific dietary issues women runners need to pay attention to Hopefully, this podcast helps educate all women runners about issues they may face and can help you train smarter and compete more consistently. In-depth Running Tips for Women

Many runners believe that being a vegetarian or vegan runner is impossible if they want to maximize their training and racing potential. Luckily, for those that are interested in becoming vegetarian (or that already are), there are now fantastic resources and examples of elite runners that prove it is possible to run well, if not better, as a vegetarian runner. On our show today, we’re joined by one of the foremost experts in vegetarian running, Matt Frazier. Matt is the writer behind the blog NoMeatAthlete, which is a comprehensive source of training information, especially as it relates to vegetarian and general nutrition. In addition to being a vegetarian runner himself, Matt also has a great story about how he transformed himself from a 4:50 marathoner to a 3:10 Boston qualifier. And of course, becoming a vegetarian during that process was a big step. On the show today, Matt’s going to share his story and also help us dig deep into some of the myths and challenges of being a vegetarian runner and, most importantly, how to overcome them. In this interview, we specifically discuss: The challenges he faced when he first started as a vegetarian runner. Matt’s also going to share some super helpful advice for those of you who are thinking about going vegetarian – or any diet for that matter. Matt’s also going to discuss some of the biggest myths he had to overcome when he first started as a vegetarian athlete and what he’s since learned. Finally, Matt’s going to provide some helpful tips for vegetarian runners about how to get enough complete sources of protein and to fuel their caloric needs. This is a must listen if you’re a vegetarian runner or you’re thinking of trying it out. Enjoy the show! Is it Possible to Fuel Properly and Recover as a Vegetarian Runner? Interview with Matt Frazier of NoMeatAthlete

Many runners believe that being a vegetarian or vegan runner is impossible if they want to maximize their training and racing potential. Luckily, for those that are interested in becoming vegetarian (or that already are), there are now fantastic resources and examples of elite runners that prove it is possible to run well, if not better, as a vegetarian runner. On our show today, we’re joined by one of the foremost experts in vegetarian running, Matt Frazier. Matt is the writer behind the blog NoMeatAthlete, which is a comprehensive source of training information, especially as it relates to vegetarian and general nutrition. In addition to being a vegetarian runner himself, Matt also has a great story about how he transformed himself from a 4:50 marathoner to a 3:10 Boston qualifier. And of course, becoming a vegetarian during that process was a big step. On the show today, Matt’s going to share his story and also help us dig deep into some of the myths and challenges of being a vegetarian runner and, most importantly, how to overcome them. In this interview, we specifically discuss: The challenges he faced when he first started as a vegetarian runner. Matt’s also going to share some super helpful advice for those of you who are thinking about going vegetarian – or any diet for that matter. Matt’s also going to discuss some of the biggest myths he had to overcome when he first started as a vegetarian athlete and what he’s since learned. Finally, Matt’s going to provide some helpful tips for vegetarian runners about how to get enough complete sources of protein and to fuel their caloric needs. This is a must listen if you’re a vegetarian runner or you’re thinking of trying it out. Enjoy the show! Is it Possible to Fuel Properly and Recover as a Vegetarian Runner? Interview with Matt Frazier of NoMeatAthlete

Pete Magill is one of the most accomplished Masters runners in the history of the United States. He’s the oldest runner to ever break 15 minutes in the 5k, running 14:45 at the age of 49 and he’s not slowing down. Recently, he became the fastest-ever American age over 50 on the roads at 5K (15:02) and 10K (31:11). Peter has been gracious enough to join us on our show today to discuss his training, what’s changed as he’s gotten older, and the principles that have enabled him to keep training hard and racing fast as he gets older. Not only is Pete fast, but he’s a great runner to learn from because “he’s made every mistake in the book.” As he notes during the interview, it’s one thing to learn training principles from a book or research, but making those mistakes and trying the ideas on yourself takes your understanding and appreciation for these ideas to another level. In the interview, Pete specially discusses: The biggest difference change he’s had to make in his training as he gets older The importance of recovery and preventative exercises and the exact routine he uses to stay healthy The approach and some of the specific workouts he’s used to maintain his speed throughout the years. And most important, the lessons he’s learned and the mistakes he’s made along the way that you can learn from. This is one of those interviews every runner should listen to. The nuggets of wisdom Pete shares is like listening to Yoda talk for 45 minutes – it’s simply awesome. I encourage you to take the time to listen on your run, in the car or find the time to read the transcript. I guarantee you’ll learn at least three awesome lessons. Training as a Masters Runner: Inteview with Masters Running Record Holder Pete Magill http://runnersconnect.net/running-interviews/training-as-a-masters-runner-inteview-with-masters-running-record-holder-pete-magill/

Pete Magill is one of the most accomplished Masters runners in the history of the United States. He’s the oldest runner to ever break 15 minutes in the 5k, running 14:45 at the age of 49 and he’s not slowing down. Recently, he became the fastest-ever American age over 50 on the roads at 5K (15:02) and 10K (31:11). Peter has been gracious enough to join us on our show today to discuss his training, what’s changed as he’s gotten older, and the principles that have enabled him to keep training hard and racing fast as he gets older. Not only is Pete fast, but he’s a great runner to learn from because “he’s made every mistake in the book.” As he notes during the interview, it’s one thing to learn training principles from a book or research, but making those mistakes and trying the ideas on yourself takes your understanding and appreciation for these ideas to another level. In the interview, Pete specially discusses: The biggest difference change he’s had to make in his training as he gets older The importance of recovery and preventative exercises and the exact routine he uses to stay healthy The approach and some of the specific workouts he’s used to maintain his speed throughout the years. And most important, the lessons he’s learned and the mistakes he’s made along the way that you can learn from. This is one of those interviews every runner should listen to. The nuggets of wisdom Pete shares is like listening to Yoda talk for 45 minutes – it’s simply awesome. I encourage you to take the time to listen on your run, in the car or find the time to read the transcript. I guarantee you’ll learn at least three awesome lessons. Training as a Masters Runner: Inteview with Masters Running Record Holder Pete Magill http://runnersconnect.net/running-interviews/training-as-a-masters-runner-inteview-with-masters-running-record-holder-pete-magill/

Are you trying to knock your next race out of the park? Hoping to improve your marathon by ten, twenty, thirty minutes or more? Than you’re going to love listening to this interview with 2:11 marathoner, Nick Arciniaga Nick isn’t satisfied with his time and he doesn’t want to just improve by a few seconds. Each race he runs, Nick is determined to put his stamp on the American distance running scene with a time in the 2:07 to 2:08 range. Going for broke in a marathon definitely takes some courage and Nick is on hour show today to discuss exactly how he plans to do it. Here are some of the topics we covered: How Nick stayed confident after a few stagnant marathons where he didn’t see the improvement his training fitness indicated. What he does when he struggles in workouts when trying to make such a big jump and how he’s learned to “roll with the punches”. How he’s is changing up his training to continually teach his legs to push through the fatigue and handle the late miles of the marathon. Since Nick has run all the Major Marathons (Boston, New York, Chicago), he’ll talk about how he adapts his training to prepare for the specific demands of the course and how he deals with the pressure of such big races. It’s always great when we can learn from some of the best elite runners in the United States and Nick doesn’t disappoint. http://runnersconnect.net/running-interviews/shooting-for-a-huge-marathon-pr-nick-arciniaga-teaches-how-he-approaches-trying-for-record-times-and-prepares-for-hilly-courses

Are you trying to knock your next race out of the park? Hoping to improve your marathon by ten, twenty, thirty minutes or more? Than you’re going to love listening to this interview with 2:11 marathoner, Nick Arciniaga Nick isn’t satisfied with his time and he doesn’t want to just improve by a few seconds. Each race he runs, Nick is determined to put his stamp on the American distance running scene with a time in the 2:07 to 2:08 range. Going for broke in a marathon definitely takes some courage and Nick is on hour show today to discuss exactly how he plans to do it. Here are some of the topics we covered: How Nick stayed confident after a few stagnant marathons where he didn’t see the improvement his training fitness indicated. What he does when he struggles in workouts when trying to make such a big jump and how he’s learned to “roll with the punches”. How he’s is changing up his training to continually teach his legs to push through the fatigue and handle the late miles of the marathon. Since Nick has run all the Major Marathons (Boston, New York, Chicago), he’ll talk about how he adapts his training to prepare for the specific demands of the course and how he deals with the pressure of such big races. It’s always great when we can learn from some of the best elite runners in the United States and Nick doesn’t disappoint. http://runnersconnect.net/running-interviews/shooting-for-a-huge-marathon-pr-nick-arciniaga-teaches-how-he-approaches-trying-for-record-times-and-prepares-for-hilly-courses

Many runners confuse being able to run a fast race with being healthy. But they aren’t the same. Unfortunately, if you take a quick look around at your next group run or race, you’ll note that more of your running mates may be classified as unhealthy than they would like to admit – nagging injuries, frequent colds, or unhealthy practices outside running that impact health. That’s what Dr. Phil Maffetone noticed when he started seeing runners hobble through his doors when he first opened his clinic in NYC.  The injury rate and general lack of overall health from many of his fittest patients got him thinking about how he could reduce injuries and improve overall health while still helping them run faster. The result was a revolutionary training process, which was later coined the Maffetone method. In this interview, we chat with Dr. Maffetone about what is method entails, how it works, and how it can help you run faster and stay healthy. Here are some of the specific topics we discussed: The difference between being healthy and being fit and how this impacts both beginners who pick up running to “get healthy” and experienced runners who think they’re healthy just because they can run fast. How you can learn to use bio-feedback and your instincts to run the correct effort levels and keep yourself injury-free Dr. Maffetone explains what his famous method is, how it was developed, and clears up common misconceptions about what it is and isn’t. Why aerobic development is important, how running easy is better for aerobic capacity than running too hard, and how it impacts fat burning and marathon training. Dr, Maffetone is definitely one of the pioneers in the field of training and using heart rate data. I guarantee you’ll learn a ton and walk away a much more intelligent and thoughtful runner about your training. http://runnersconnect.net/running-interviews/why-being-fit-doesnt-necessarily-mean-youre-healthy-how-running-below-your-aerobic-threshold-can-help-you-burn-more-fat-stay-healthy-and-run-faster/

Many runners confuse being able to run a fast race with being healthy. But they aren’t the same. Unfortunately, if you take a quick look around at your next group run or race, you’ll note that more of your running mates may be classified as unhealthy than they would like to admit – nagging injuries, frequent colds, or unhealthy practices outside running that impact health. That’s what Dr. Phil Maffetone noticed when he started seeing runners hobble through his doors when he first opened his clinic in NYC.  The injury rate and general lack of overall health from many of his fittest patients got him thinking about how he could reduce injuries and improve overall health while still helping them run faster. The result was a revolutionary training process, which was later coined the Maffetone method. In this interview, we chat with Dr. Maffetone about what is method entails, how it works, and how it can help you run faster and stay healthy. Here are some of the specific topics we discussed: The difference between being healthy and being fit and how this impacts both beginners who pick up running to “get healthy” and experienced runners who think they’re healthy just because they can run fast. How you can learn to use bio-feedback and your instincts to run the correct effort levels and keep yourself injury-free Dr. Maffetone explains what his famous method is, how it was developed, and clears up common misconceptions about what it is and isn’t. Why aerobic development is important, how running easy is better for aerobic capacity than running too hard, and how it impacts fat burning and marathon training. Dr, Maffetone is definitely one of the pioneers in the field of training and using heart rate data. I guarantee you’ll learn a ton and walk away a much more intelligent and thoughtful runner about your training. http://runnersconnect.net/running-interviews/why-being-fit-doesnt-necessarily-mean-youre-healthy-how-running-below-your-aerobic-threshold-can-help-you-burn-more-fat-stay-healthy-and-run-faster/

As evidenced by many of our posts, we're big fans of examining the latest running researching and analyzing how we can apply the findings to our training methodologies. However, applying scientific data to training isn't simple and it's easy to get carried away with what studies are actually reporting. Consider the recent article in the Wall Street Journal that reported highly trained endurance athletes negated most of the health benefits from exercise and thus increased risk of death.  After reading this article, you'd be quick to stop logging miles and start running a lot easier if you wanted to live. However, if you looked at the actual study closely (which our guest this week did), you'd realize that the data is misleading. So, how do you effectively apply all that scientific data and research without getting overwhelmed and questioning your training with the release of every new study? In this week’s Run to the Top podcast, we’re interviewing one of the foremost experts on analyzing running research and applying (or discrediting) the results to actual training, Alex Hutchinson. His book, Which Comes First, Cardio or Weights, looks at 111 common fitness and running myths and uses scientific research to confirm or deny their truth. In my opinion, it’s the most interesting book I read in 2012. As such, I am excited to have him on the show today to talk more about the research he analyzed for the book and to dig deeper into the results he uncovered. In this show, we talk about: Alex’s two favorite topics in the book and which ones surprised him the most. More importantly, he discusses what the data actually means and how you can apply it to your training and racing. How he balances wanting to apply the study results he examines with the need to listen to his body and not become obsessed with meaningless data. Alex talks about what he sees as useless metrics and outlines some of the critical numbers he does pay attention to. The role the brain plays in fatigue management. If you’ve ever wondered why you slow down in the middle of a race, only to summon a ferocious kick the last 400 meters, Alex shares the research on why this happens. How to decide what type of exercise (strength training or running) to do first to maximize benefits. This is a great interview if you love the scientific aspect of running and want to learn how, or how not to, apply the latest research findings to your training. http://runnersconnect.net/running-interviews/how-to-effectively-apply-scientific-research-to-your-training/

As evidenced by many of our posts, we're big fans of examining the latest running researching and analyzing how we can apply the findings to our training methodologies. However, applying scientific data to training isn't simple and it's easy to get carried away with what studies are actually reporting. Consider the recent article in the Wall Street Journal that reported highly trained endurance athletes negated most of the health benefits from exercise and thus increased risk of death.  After reading this article, you'd be quick to stop logging miles and start running a lot easier if you wanted to live. However, if you looked at the actual study closely (which our guest this week did), you'd realize that the data is misleading. So, how do you effectively apply all that scientific data and research without getting overwhelmed and questioning your training with the release of every new study? In this week’s Run to the Top podcast, we’re interviewing one of the foremost experts on analyzing running research and applying (or discrediting) the results to actual training, Alex Hutchinson. His book, Which Comes First, Cardio or Weights, looks at 111 common fitness and running myths and uses scientific research to confirm or deny their truth. In my opinion, it’s the most interesting book I read in 2012. As such, I am excited to have him on the show today to talk more about the research he analyzed for the book and to dig deeper into the results he uncovered. In this show, we talk about: Alex’s two favorite topics in the book and which ones surprised him the most. More importantly, he discusses what the data actually means and how you can apply it to your training and racing. How he balances wanting to apply the study results he examines with the need to listen to his body and not become obsessed with meaningless data. Alex talks about what he sees as useless metrics and outlines some of the critical numbers he does pay attention to. The role the brain plays in fatigue management. If you’ve ever wondered why you slow down in the middle of a race, only to summon a ferocious kick the last 400 meters, Alex shares the research on why this happens. How to decide what type of exercise (strength training or running) to do first to maximize benefits. This is a great interview if you love the scientific aspect of running and want to learn how, or how not to, apply the latest research findings to your training. http://runnersconnect.net/running-interviews/how-to-effectively-apply-scientific-research-to-your-training/

Yoga for Runners You’ve undoubtedly heard about the benefits of yoga for runners. It increases flexibility, improves power and strength, and can help keep you healthy and mentally focused for your important races. But how the heck do you implement it in your training? Should you do it after hard runs, easy runs, what type of yoga should you do, what about hot yoga, and is it just another one of “little things” you need to make time for? Whew, that was a lot of questions. Luckily, we landed a coveted interview with the foremost experts on yoga for runners and athletes, Sage Rountree. Sage is an internationally renowned Yoga teacher and writer for athletes. Her students range from casual runners to Olympians and she’s written for RunnersWorld, Endurance Magazine and USA Triathlon. To say she’s an expert doesn’t do her experience and depth of knowledge justice. We’re very luck to have Sage on our show today to teach you everything you need to know about adding yoga to your training. Here’s a brief recap of what we covered: The different types of yoga and how each can and should be implemented within your training. For example, hot yoga is great for the off season, but restorative yoga is more beneficial in the last few weeks of your training. Just like strength work, yoga needs to compliment your running schedule and progress as you get closer to your goal race. Sage outlines exactly what your yoga schedule should look like during the off season, at the start of your training, and during the taper. Sage discusses the specific yoga poses and styles that can help compliment your weaknesses, from increasing hip flexibility to increasing power and strength. Sage’s three favorite routines for runners who are short on time and only have 10-15 minutes available for yoga. Personally, I learned a ton and I can’t wait to implement yoga into my training routine. Please let us know if you plan to add yoga into your training after hearing this interview. As always, help us continue to bring on awesome guests to the show. If you liked what you heard in this episode please take a moment to leave me a honest rating and review on iTunes by clicking here. Finally, if you want to ask your own questions to our future guests, follow us on Facebook and Twitter. We will post opportunities for questions as soon as we schedule the interview. http://runnersconnect.net/running-interviews/yoga-for-runners-how-to-integrate-yoga-into-your-training-regimen/