Run to the Top Extra Kick Podcast | Answers to Your Running Questions
334 episodes - English - Latest episode: almost 3 years ago - ★★★★★ - 243 ratingsEver wish you could ask your running questions to our staff of expert coaches? How about listen in on questions your fellow runners have? Now you can with the RunnersConnect Extra Kick Podcast! Our coaches will give in-depth answers to your running questions 5 days per week. Get actionable lessons in our bite-sized podcast while you run, when you’re at the gym, and on your commute
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Episodes
What's Up With the Extra Kick?
May 17, 2021 04:00 - 3 minutes - 4.42 MBThe Extra Kick has evolved over the years and it's time for a major announcement. Coach Claire Bartholic, host of our sister podcast The Run To The Top, explains the exciting new changes and how it affects the Extra Kick.
Strength Training for a Busy Schedule
May 14, 2021 04:00 - 6 minutes - 10 MBChances 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.
Black Toenails
May 13, 2021 04:00 - 6 minutes - 9.58 MBHave 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.
How to Adjust Training as You Get Older
May 12, 2021 04:00 - 10 minutes - 14.7 MBOn 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.
Will Cross Training Make Me Slower
May 11, 2021 04:00 - 6 minutes - 9.84 MBHow much is too much cross training? Coach Tony reveals in today's Extra Kick podcast!
Ep. 216 - Can Greater Flexibility Cause Injuries?
May 10, 2021 04:00 - 12 minutes - 17.8 MBIs greater flexibility good for running? Or can it actually increase your susceptibility to injuries? Coach Dylan explains in today's Extra Kick!
Running Without Pace On Your Watch
May 07, 2021 04:00 - 6 minutes - 10.1 MBWhat are the benefits of running without a pace set on your watch? What are the common misconceptions about setting the pace for your runs? Coach Laura clarifies and also suggests a few ways to run without a watch in today's podcast.
How to Use Fatigue to Your Advantage
May 06, 2021 04:00 - 8 minutes - 12.8 MBWhat cause fatigue among runners? What to do when you sense tiredness during a workout? How to use fatigue as a guide and take your training to your next level? Coach Claire explains in this episode.
How Cutting Dairy Has Improved My Running
May 05, 2021 04:00 - 9 minutes - 13.5 MBWhy runners should cut diary from their diet? What are the benefits of going dairy-free? What are the best dairy alternatives? Coach Ruairi clarifies and shares his own experience on this topic in today's podcast.
Legs of Lead Why Do My Legs Feel So Heavy
May 04, 2021 04:00 - 9 minutes - 14 MBWhat causes the feeling of heaviness in your legs when running? How to combat leg fatigue ? What shoes can increase leg stiffness and pain? Find out in today's podcast.
The Proper Technique For Running Downhill
May 03, 2021 04:00 - 6 minutes - 10 MBHow to reduce the strain on your muscles and joints when running downhill? Should you take advantage of free ride on the downhill? Coach Hayley discusses the proper downhill running technique in today's podcast.
Workouts for the 5K
April 30, 2021 04:00 - 11 minutes - 16.7 MBWhile 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!
Optimal Breathing Rhythm for Running
April 29, 2021 04:00 - 6 minutes - 9.17 MBA quick search online reveals a host of advice as to the ‘right’ way to breath when running, including what ‘rhythm’ of inhale to exhale we should be using. Should we be breathing a certain way when we run? Is there an optimum rhythm to use that will help us overcome fatigue? Coach Hayley explains in today's daily podcast!
Rest vs Recovery Days
April 28, 2021 04:00 - 9 minutes - 13.4 MBEver wonder what the difference between "rest" and "recovery" days is? If so, wonder no more! Coach Claire reveals in today's daily podcast.
When to Wear Racing Flats in Training
April 27, 2021 04:00 - 7 minutes - 10.4 MBWhile 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!
Should You Walk or Jog Interval Rests?
April 26, 2021 04:00 - 8 minutes - 12.3 MBTo 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!
Should you strength train before or after a run
April 23, 2021 04:00 - 8 minutes - 12.1 MBWhen it is best to do strength training - before or after a run? When it is more effective? Find out in today's podcast!
Do You Need More Aerobic Training
April 22, 2021 04:00 - 15 minutes - 22.3 MBIn 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!
Do antioxidants help or hinder performance
April 21, 2021 04:00 - 8 minutes - 12.9 MBCan taking antioxidants help athletes with their performance and recovery? Or does it actually reduce their endurance capacity? Coach Hayley clarifies in today's episode.
Faster As A Master
April 20, 2021 04:00 - 9 minutes - 13.4 MBAre 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
April 19, 2021 04:00 - 8 minutes - 12.9 MBWhat 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?
Fueling for a Relay
April 16, 2021 04:00 - 5 minutes - 8.03 MBHow 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?
How To Do Strides
April 15, 2021 04:00 - 3 minutes - 6.01 MBIn 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?
What to Do With Your Arms While Running
April 14, 2021 04:00 - 6 minutes - 9.72 MBWhen 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.
How to return to running after a stress fracture
April 13, 2021 04:00 - 7 minutes - 11.2 MBWe outline a full plan for how to return to running after getting a stress fracture and discuss what phantom pains are.
Getting Ready For Summer Running
April 12, 2021 04:00 - 5 minutes - 8.16 MBPlanning 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!
Running in Windy Conditions
April 09, 2021 04:00 - 7 minutes - 11.6 MBHow 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.
The Science of Soreness
April 08, 2021 04:00 - 8 minutes - 13 MBWhy 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.
Periodization
April 07, 2021 04:00 - 6 minutes - 9.81 MBWhat is periodization training? What are its four different cycles and how each cycle can prepare you for a race in the most effective manner? Find out in today's episode from Coach Laura.
Sitting is Hurting Your Running. Here's Help
April 06, 2021 04:00 - 9 minutes - 13.3 MBHow much do you sit every day? Does it affect your running performance? As a runner, is it possible to out-exercise all that sitting? Coach Claire clarifies in today's podcast!
Care Less To Run Faster
April 05, 2021 04:00 - 9 minutes - 13.2 MBWith runners typically have a tendency of overthinking and overanalyzing everything, why you need to stop complicating things and start caring less if you want to run faster? Coach Michael explains in today's podcast.
Communicating With Your Coach
April 02, 2021 04:00 - 4 minutes - 6.81 MBWhat 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.
How to Run Slowly
April 01, 2021 04:00 - 6 minutes - 9.56 MBHow 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.
5 Habits of High Performance Runners
March 31, 2021 04:00 - 5 minutes - 8.82 MBCoach 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.
Can Treadmill Running Really Mimic Outside
March 30, 2021 04:00 - 7 minutes - 10.4 MBIn 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?
3 Ways to Increase Motivation
March 29, 2021 04:00 - 5 minutes - 8.14 MBDo you dread going for a run? Coach Hayley talks about three ways to boost your running motivation in today's daily extrakick podcast episode.
Heart Rate Variability
March 26, 2021 04:00 - 9 minutes - 14.3 MBWhat 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.
The hows and whys of running with your dog
March 25, 2021 04:00 - 7 minutes - 11.6 MBWhy 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.
Boston Marathon Training Myths
March 24, 2021 04:00 - 8 minutes - 13.1 MBWhat are the myths surrounding the Boston marathon training? How you can train smarter for it? Coach Claire clarifies in today's podcast episode.
5 Reasons Your Heart Rate Does Not Match Running Effort
March 23, 2021 04:00 - 9 minutes - 14.2 MBIn 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!
Cadence - is 180 really a magic number
March 22, 2021 04:00 - 7 minutes - 11.4 MBRunning 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.
The Benefits Of Training By Effort
March 19, 2021 04:00 - 8 minutes - 12.6 MBWhat are the problems that come into play when you train just by pace? In today's episode, Coach Hayley talks about training by effort and how they can benefit you. Tune in now!
Mastering Your Mind When You Want to Quit
March 18, 2021 04:00 - 10 minutes - 15.1 MBDo you feel like something is holding you back mentally to complete the workout well? When things get tough, do you become mentally more stronger or do you give up? In this episode, Coach Claire shares techniques to truly master your mind when you want to quit.
Hill Sprints To Improve Form
March 17, 2021 04:00 - 9 minutes - 14 MBHow to improve your running form with hill sprints? When to incorporate these workouts in your training schedule? How many hill sprints should you do per session? Find out in today's podcast from Coach Michael.
The 10 Day Training Cycle
March 16, 2021 04:00 - 9 minutes - 14.4 MBWhat is a 10 day training cycle? What are its pros and cons? Who can apply this pattern in their marathon training cycle? In today's episode, Coach Claire shares tips to make this concept work for you.
There Are No Guarantees In This Sport
March 15, 2021 04:00 - 9 minutes - 13.3 MBWhy there is no guarantee that we can always get the expected result in this sport? In this podcast, Coach Dylan talks about how certain things can affect the outcome of our races and what we can do about it. Listen now!
You Might Be Strength Training Too Much
March 12, 2021 05:00 - 9 minutes - 13.4 MBHow 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.
Running with Allergies
March 11, 2021 05:00 - 4 minutes - 7.18 MBRunners 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!
Why you should include plyometrics in your training program
March 10, 2021 05:00 - 7 minutes - 10.8 MBWhat are plyometrics? Why should a distance runner do plyometrics exercises? How can you benefit from plyometrics training? Find out in today's episode.
Is it possible to go too easy on easy days
March 09, 2021 05:00 - 9 minutes - 13.8 MBWhat 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!