Run to the Top Podcast | The Ultimate Guide to Running RunnersConnect : Running Coaching Community

Lauren Mantha is a local Toronto runner who created a simple solution to a common problem with her website, A Running List. What started as an Instagram post about the running clubs in her area has transformed into a full website mapping out running communities globally and their meeting times. Her mission is to make the sport more accessible to everyone by making this information more accessible. 
Lauren only started running in 2023 to raise money for children’s hospitals but flash forward one year and her website has been featured in the Canadian Running News and helped many runners discover new running communities. Lauren sat down with us to discuss her journey in creating this website including topics such as:
Why running clubs are an important part of the running community  How an Instagram post about running clubs became a mapping tool for running clubs across the globe How A Running List is helping to make running clubs more accessible How runners can find running communities that suit them best How to make joining a new running club less daunting  Lauren has a really cool story to share about A Running List. She is every bit as passionate about helping others as she is about running so I’m excited to share that story with you.
A Running List Website: https://www.arunninglist.com/
A RUNNING LIST IG: @arunninglist
Lauren Mantha Personal IG: @laurenmantha
Submit new clubs here: https://www.arunninglist.com/contact
Canadian Running Feature of A Running List: https://runningmagazine.ca/the-scene/toronto-woman-creates-online-database-to-find-local-run-clubs/
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:
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.
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.

Hein Mynhardt might consider himself an average runner, but his love for running is anything but ordinary. He joined us as this month’s feature athlete to share how running is about more than race results and how he’s maximizing fun with his running while still getting better in the sport.
Hein loves traveling and after finishing the Boston Marathon this year, he has races planned across the globe. He’s a fellow Canadian so I loved getting his thoughts on what he loves about training there and why it can be so great to get away on occasion. It can be easy to get so tied up in all of the latest running tech and training strategies that you lose sight of your “why” for running. Luckily, this world nomad is an expert at having fun and I’m excited to share his thoughts with you.
During the show, you’ll hear Hein answer questions including:
How to get fitter while still having fun What it is Hein loves most about traveling and some of his favorite international races What goal races Hein has planned for the rest of the year And what advice he would give to other “average runners” This episode is sure to get you excited about your next run or race, so let’s get into it!
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:
NuNee
Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain.
Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery.
To learn more head to runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief.
Lumen
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.

Running should be a safe sport for everyone who participates but unfortunately, that’s not always the case. This could happen for a variety of reasons including injuries, weather conditions, and even harassment. This is especially true for women and people of color who more frequently confront unsafe situations. 
On today’s show, we’re joined by coaches Andie Cozzarelli and Hayley Jane to discuss what risks runners need to be aware of to stay safe and tips for dealing with or avoiding these dangers. We’ll hear their thoughts on how running can be made safer.
Some of the questions we’ll answer include:
What are the most common safety concerns runners face? Why might female runners need to be especially careful when running alone? How Andie and Hayley have handled unsafe situations in their own running? What are some strategies runners can use to stay safe when running  Running can have incredible mental and physical benefits but it’s important to practice it safely. Even if you have never experienced safety concerns when running, these strategies will prepare you for dealing with them if they do. So let’s get into it!
Run Angel safety bracelet
Running Mate app for finding real-time verified running “mates”
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:
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.
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.

We have some bittersweet news to share. Our host Finn Melanson is leaving the RC team but you’ll still hear a familiar voice as our current Showrunner, Cory Nagler, transitions to full-time host. We’ll also be transitioning to only one episode per week on Wednesdays to help focus on providing you with high-quality and valuable content.
In this transition episode of the Run to the Top Podcast, Finn takes on the other side of the interview as a special guest to say goodbye to the team and answer questions about his time with RunnersConnect. During the show, you’ll hear about what you can expect to come next for Finn and for the podcast.
Topics we’ll cover include:
Why Finn is stepping down, and what he’s most excited about with his new focus on trail running How Finn first got started with the podcast and some of the most memorable moments from hosting the Run to the Top Podcast The guests Finn is most hoping to interview in the future What makes the running community such a welcoming space We hope you enjoy this episode and look forward to bringing more great content going forward.
Interview with Jay Dicharry Interview with Kara Goucher 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:
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.
NuNee
Struggling with Runners Knee? NuNee is an innovative new product designed specifically to treat Runner’s Knee. In fact, independent clinical research has shown that NuNee helped 9 of 10 runners start running again, immediately, without knee pain.
Unlike other knee sleeves and supports that use compression, NuNee’s unique design relieves the pressure on your patella (knee cap), which provides immediate relief and aids your recovery.
To learn more head to runnersconnect.net/NuNee. And to make it easy, the discount code RTTT50 will automatically be applied so you’ll save 50%. Even better, they offer a full money-back guarantee if you don’t experience immediate relief.

Wade Lightheart from BiOptimizers joins the show to talk about his new book, “The Ultimate Nutrition Bible”.  
We get into the 5 goals - your final weight loss journey, your lean muscle journey, achieving athletic dominance, maximizing your brain power, and maximizing your biospan before diving more deeply into the weight loss and dietary components. 
Specifically in those spheres, we talk about key components like clearing emotional blocks, how to eliminate food toxins, how to choose the diet for your genetics, and how metabolic data shapes destinies.
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! Ultimate Nutrition Bible 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!
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.

Stephen is a masters runner just like you, but like a lot of runners, has really struggled with bonking during the marathon, despite putting in what seems to be great training.
Sound familiar? 
When it comes to marathon training and hitting the wall it’s difficult to piece together exactly what the issue is. 
Am I under or over training? Is my nutrition, salt or electrolyte intake the cause? How do I start to figure out where I’m going wrong?
Well, you’re not alone. In today’s podcast, we’re going to take you inside one of our coaching calls with Stephen Stone, a masters runner just like you, who struggled with the same issues. 
We’re going to dissect everything so you can see exactly how we look for the cause of this common problem.
By the end of this episode, you’ll have an exact plan for what you can look for in 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.
Flagstaff Retreat
Spots are starting to fill up fast for our 2024 summer running retreat in Flagstaff, AZ.
Our retreats are the perfect combination of spectacular running, hands-on coaching, informative and fun training lessons, and unforgettable memories with runners just like you! 
Whether you’re looking for the chance to run along the grand canyon, experience some of the most picturesque trails in the US, or learn directly from our team of coaches and some of the foremost experts in strength, nutrition and biomechanics, our Flagstaff retreat is for you.
Now, keep in mind these retreats ARE NOT for elite runners. They are for runners like you who love running and just want to improve.
Most of our attendees are between 40 to 70 years young and range in ability from Boston Qualifiers to those who are just getting started.
To see all the accommodations, prices, photos, schedule and all other details, head to runnersconnect.net/flagstaff.