Tempo and VO2 Max Workouts for the Road or Track

Muscle Cramps After the Race: 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? by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

5 min listen

Accumulated Fatigue: 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? by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

6 min listen

Beyond The Run: Busting Running Myths - 12/16/2020: Are orthotics worth it? What is the simplest way to strengthen your feet? Is 180 steps per minute the most efficient cadence when running? Why 10% rule doesn't always work? Coach Claire clarifies in today's episode. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

8 min listen

Why You Don't Have to Run Faster to Be Faster - Up-Tempo Talks 040 12/17/2020: In today's podcast, Coach Dylan talks about why you don't actually need to be running faster for your workouts to become a faster runner and the myths about running faster. Listen now! by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

15 min listen

How Important is it to be at Your Ideal Race Weight 2020/12/21: What are the pros and cons of trying to lose weight in the few weeks before a big race? What the research has found about ideal weight for runners? Does ideal race weight means a higher VO2 Max? Coach Claire explains in this week's Audio Blog episode. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

10 min listen

Should I rotate running shoes to prevent injury - 2020/12/22: How important is to rotate running shoes? Does rotating your shoes reduce your risk of running injuries? How to rotate running shoes? Find out in today's podcast from Coach Hayley. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

8 min listen

How can I prevent and treat black toenails? - 2020/12/29: What causes black toenails? How can you prevent it while running - particularly during long runs and downhill running? What is the best way to treat black and bruised toenail? Find out in today's podcast from Coach Hayley. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

9 min listen

How to Become a Better Runner (Even When Under Quarantine) 2020/12/28: How to make big improvements to your running fitness – even if you can’t get to the gym, don’t have a race to train for, or can’t even get outside as much as you like? Coach Claire discusses 4 ways you can take advantage of the situation... by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

7 min listen

5 lessons that we can learn from the worlds' best runners: 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! by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

10 min listen

How to Keep Running When Motivation Fades: How to motivate yourself to run when the initial excitement for running fades away? What can you do to beat those excuses for not running? How to find motivation when you're tired? Coach Claire shares some great tips in today's podcast. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

14 min listen

Why You Need a Hand-Written Training Log - UP-TEMPO TALKS 042 12/31/2020: How to keep a detailed training log that will help you track your progress over a long period of time? Why you need to track and analyze your training? What are the benefits of keeping a hand-written training log? Coach Dylan and Coach Ruairi explain... by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

16 min listen

Running Drills That Will Benefit Your Running: Are there any running drills you can easily add to your routine to help your running? Specifically, is there anything you can do while walking or during your warm-up that doesn't add any time to your daily run but can help you improve your mobility and k by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

11 min listen

Running and Weight Loss: How to combine weight loss with running during non-racing season? Coach Hayley shares some guidelines you can follow to help make positive improvements to your body composition when you're not racing. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

10 min listen

Marathon Specific Workouts That Don't Take Too Much Time: How can you do marathon specific workout that doesn't take too long? Coach Hayley gives some great tips in today's podcast. Listen now! by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

8 min listen

3 Mental Strategies I Use During Races: 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! by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

7 min listen

Beyond The Run: Why Counting Calories is So Flawed: In today's episode, Coach Claire talks about how we count calories and why it is so difficult. Find out why calorie counts on food labels are massively flawed and how to nail your nutrition without counting calories. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

10 min listen

6 Time Hacks for When You are Too Busy to Train: How to fit training into your busy schedule? What is the best way to find time for your long run? How to manage your time with an app? In this week's Audio Blog, Coach Claire shares 6 time hacks that help you find more time to train while balancing... by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

9 min listen

Beyond The Run: Does L Carnitine Really Help Performance? - 12/23/2020: What L Carnitine is? How it can help endurance athletes? Does carnitine supplementation really improve sports performance? Why it was problematic for the Nike Oregon project? Find out in today's podcast. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

6 min listen

How Much You’ll Slow Down When Not Able to Run: 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. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

8 min listen

Beyond The Run: How A Medium Run Can Help Your Training - 12/30/2020: What are the benefits of doing a medium run? How to incorporate it into your training? Coach Claire explains in today's episode. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

6 min listen

Is it possible to go too easy on easy days: 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! by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

9 min listen

Don't Set an Annual Mileage Goal or Start a Running Streak in 2021 Up-Tempo Talks 041 12/24/2020: In today's podcast, Coach Ruairi talks about running streaks and yearly mileage goals, and why these are not the best ways to go when approaching your training. Listen now! by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

20 min listen

Beyond The Run: For the Love of Running: Do elites run for the same reasons we are? Why you need to run like you love it or make running as a hobby, whether you get paid for it or not? Find out in today's podcast. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

6 min listen

How Training Needs to Change As We Age: In today's podcast, Coach Hayley gives some practical tips on how your training needs to change as you age. Listen now! by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

10 min listen

Glycogen Metabolism How the Body Fuels Your Run: 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. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

8 min listen

Beyond The Run: Magic Mile: What it takes to run your best mile? How to race a mile in a proper manner and what is the key to mile training? Find out now from Coach Claire. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

7 min listen

Why you should include moderate workouts in your training: What are the benefits of doing moderate workouts? How to include moderate training days into your training schedule? Coach Hayley explains in today's Extrakick podcast episode. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

7 min listen

Kids and Long Distance Running: How long should your kids be running if they are interested in distance running? Is HM too far to train for and race? by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

7 min listen

Getting Started With Running The 4 Most Common Mistakes: How beginning runners can avoid some common pitfalls so that they can focus on training progression and running performance? In today's podcast, Coach Claire talks about 4 of the most common mistakes and important lessons you need to learn as a... by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

10 min listen

Running Indoors vs Outdoors: On today's Extra Kick, Coach Dylan explains how to adjust workouts for icy conditions and treadmill running. by Run to the Top Extra Kick Podcast | Answers to Your Running Questions

6 min listen

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Tempo and VO2 Max Workouts for the Road or Track

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