There’s no better preparation for race day than another race but the key is understanding how to schedule your races so that it enhances your training rather than getting in the way.

We’ll cover racing topics today that include:

• What separates a goal race from a tuneup race or other races in training
• How racing more can make you better prepared for your goal race
• How to pick the right race that fits in your training
• Whether you need to taper when racing in the middle of a training block
• How far apart your races should be from other races or hard workouts
• Why you might not want to give your full effort at every race

If you want to know how to make racing a more regular part of your training routine then make sure you listen to today’s show.

Tune-up Racing Blog: How to Incorporate Tune-Up Races into Your Training - Runners Connect

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This week’s show brought to you by:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.

SlumberCBN

There’s no denying that sleep is one of the most powerful factors to upgrading your overall health and running performance.

We all know it by now, but sometimes no matter how well-intentioned we are; getting good, quality sleep doesn’t come easy.

Sometimes you can’t get your mind to relax, other times you toss and turn all night. One way or another, it all leads to poor quality sleep.

That’s why we’ve partnered with Slumber, the leader in science-backed sleep supplements using CBN.

CBN is a hemp-derived melatonin alternative which promotes rest, relaxation, and sleep. And it works.

In a recent 2024 study, participants who used Slumbers Deep Zzzs CBN Gummies for 30 days reported significant improvements in time to sleep, got 72 minutes of extra deep, and reported waking up 1.5 less times per night on average.

What I love most is that you can mix and match different formulations to specifically address your goals or your own struggles with sleep.

If you want to see the research and learn more about how these amazing CBN gummies can help improve your sleep, head to slumbercbn.com/runnersconnect

Plus, this link will get you 30% off. Again that’s slumbercbn.com/runnersconnect

The running boom has brought lots of changes, but which of these new trends are actually good for the sport?

The RC team is bringing you another underrated or overrated episode focusing on trends in running, and we’re bringing on coach Ruairi to answer questions like:

• Are running clubs a better way to meet people than dating apps?
• Should every running shoe have a carbon plate?
• Is too much data from running watches a good or bad thing?
• How RC coaches feel about the trend of “rawdogging runs”
• Does exclusive gear like Tracksmith’s BQ singlet for Boston Marathon qualifiers celebrate excellence or gatekeep the sport?

We’ll get into all the fun and bizarre trends in sport from running influencers to Strava art. So which trends are overrated?

We’ve got opinions and you probably do too, so let’s get into the episode on which running trends are overrated or underrated.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.

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

Running doesn’t take a lot of equipment, but racing can be expensive.

The cost of running a world major marathon or another race abroad can really add up but these are our 10 best tips to save a little money on costs such as:

• Travel expenses
• Nutrition and fueling
• Race day gear
• Food
• Transportation
• And more…

While we are giving these tips, we still recognise that it's not going to make it cheap or affordable for everyone.

There’s something really special about running fast with huge crowds cheering you on though so tune-in to find out how you can be a part of that excitement for a little less money.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Personal Coaching

As your training kicks into full gear this spring, don’t underestimate the difference a personal coach can make when it comes to getting the results you deserve.

For newer runners, a personal coach is that expert who can answer every question you have (and even the ones you don’t know to ask) so you’re absolutely positive that each day you’re maximizing your training.

For experienced runners, you’ll finally have someone who knows and understands your strengths and weaknesses in-depth to help you squeeze that last 10% out of your training.

Personal coaching is more than just a training schedule.

Working one-on-one with a personal coach from RunnersConnect means you have someone analyzing both your short-term progress, but also helping you plan for long-term progression.

Plus, you get feedback and adjustments on all your runs and workouts so you know you’re making optimal progress.

But, what makes our coaches different?

First, we specialize in working with runners between 45 and 65, not elite athletes.

Plus, our custom platform allows us to dig into your training data to give you insights and advice you can’t get anywhere else.

To learn more and see some of the results runners like you were able to achieve, head to runnersconnect.net/personal.

Plus, you can get a free custom gait analysis through the end of January.

Again, that’s https://runnersconnect.net/personal

MAS Iron

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.

For today’s show we’re welcoming back a voice that should be familiar to longtime listeners, assistant coach at Bowerman TC and former RC coach Alex Ostberg.

Alex is a seven-time All-American who holds PRs of 3:58 in the Mile, 7:49 in the 3k, and 13:18 in the 5k.

He’s back today to share training secrets from working with the fastest runners on the planet, including:

• What are the most important training principles for runners of all levels
• What is the role of a coach in getting the best out of their athletes
• How Alex’s coaching philosophy has changed over time
• Why you should think twice before trying to mimic the training of elite athletes like the Bowerman TC team

If you’re curious what it’s like to coach world-class runners and what you can learn from them, then you’ll really enjoy this conversation with Alex Ostberg.

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Previnex Greens

It’s not surprising that gut health is one of the primary issues we face as runners.

As any runner who hits the road or trail and constantly fears having to go to the bathroom can attest to, it’s not a fun issue to deal with.

That’s why we’ve recently switched from AG1 to Previnex Gut and Greens Superfoods.

Gut and Greens Superfoods are loaded with some of the most well-researched and science-supported gut and GI boosting ingredients, such as Solnul, and GutGuard.

Solnul is clinically studied, multi-function fiber that repairs gut lining to support optimal digestion and GI health.

GutGard is a clinically researched, flavonoid-rich, natural bioactive that supports reducing inflammatory markers, increasing gut integrity, and balancing the gut microbiome.

So if you’ve struggled with gut problems on the run, head to runnersconnect.net/greens to check out Gut and Greens Superfoods and see the difference for yourself.

To make it a no-brainer, you can use the code RTTT15 to save 15% on your first order and they offer a 100% money back guarantee.

Personal Coaching

As your training kicks into full gear this spring, don’t underestimate the difference a personal coach can make when it comes to getting the results you deserve.

For newer runners, a personal coach is that expert who can answer every question you have (and even the ones you don’t know to ask) so you’re absolutely positive that each day you’re maximizing your training.

For experienced runners, you’ll finally have someone who knows and understands your strengths and weaknesses in-depth to help you squeeze that last 10% out of your training.

Personal coaching is more than just a training schedule.

Working one-on-one with a personal coach from RunnersConnect means you have someone analyzing both your short-term progress, but also helping you plan for long-term progression.

Plus, you get feedback and adjustments on all your runs and workouts so you know you’re making optimal progress.

But, what makes our coaches different?

First, we specialize in working with runners between 45 and 65, not elite athletes.

Plus, our custom platform allows us to dig into your training data to give you insights and advice you can’t get anywhere else.

To learn more and see some of the results runners like you were able to achieve, head to runnersconnect.net/personal.

Plus, you can get a free custom gait analysis through the end of January.

Again, that’s https://runnersconnect.net/personal

Today, we’re here to make your next marathon decision a little easier by breaking down the best and fastest marathons out there.

Let this episode be your marathon guide in 2025 with topics including:

• How to choose the right marathon for you
• What makes some marathons faster than others
• How to research potential races
• What are our favourite American and International marathons

There’s nothing like the feeling of running 42.2km with excited crowds cheering you on and then crossing the finish line to a new personal best.

Today, we’ll be your guides for finding your next marathon in 2025 or to give you some ideas for future races.

Find My Marathon search tool: https://findmymarathon.com/

Running the USA Race Finder: https://runningintheusa.com/

Some US Marathons mentioned on the show:

• Houston Marathon
• Mesa Marathon
• Woodlands Marathon
• LA Marathon
• Eugene Marathon
• Grandma’s Marathon
• Chicago Marathon
• Philadelphia Marathon
• Indianapolis Monumental Marathon
• California International Marathon (CIM)
• The Marathon Project

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.

MAS Iron

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.

If you get sick, your body probably needs rest but how do you know how much rest to take and when to get back to normal training?

This cold and flu season is the perfect time to prepare yourself since getting sick can be unavoidable.

In this episode of the show we’ll answer questions like:

• How to know if you’re too sick to run
• How to adjust your training while you’re sick and after recovering
• Whether running can impact the chances of you getting sick
• What to do if your symptoms linger after recovering from being sick

A lot of runners will get sick at some point during the winter so make sure you know how to respond if you suddenly find yourself feeling under the weather.

Previous podcast about whether to run through sickness: https://runnersconnect.net/running-interviews/should-you-run-when-sick-when-not-to-run-and-how-to-modify-your-training/

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

MAS Iron

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 New Year is the perfect time to set nutrition goals. Eating well will give you more energy for workouts and help with recovery.

The nutrition team at Metpro is once again joining Run to the Top with topics like:

• Why nutrition goal-setting is important for athletes
• How to set an effective New Year’s goal or resolution
• Why you might actually need to eat more if you have a goal to lose weight
• Why snacking is such a powerful tool for runners
• How to tailor your nutrition to your personal metabolism and goals

Healthy eating is super individualistic and will vary by person. That’s why it’s important to set goals that are specific and relevant to your lifestyle.

So if you want to run your best in 2025, it all starts with setting the right goals to fuel the hard workouts that get you there.

To learn more about MetPro:

Website: https://metpro.co/

Email: denniis@metpro.co

Instagram: @proco

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn’t only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that’s perfect for you. Plus, if you use the code TOP at checkout, you’ll also save 15% off your purchase.

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