Run to the Top Podcast | The Ultimate Guide to Running

Pretty much every runner deals with injury setbacks. The silver lining is that the recovery process can teach many important lessons. Coach Andie Cozzarelli joins us on the show to chat about her own injury setbacks and what you can learn from the recovery process. This is a special episode because after 13 amazing years, this will be the last episode of Run to the Top. If you’re a longtime listener, thank you for your support and we look forward to bringing you more great training content through the RunnersConnect blog and newsletter. 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: Ketone-IQ You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing. Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don’t have as many carbohydrates. The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner. But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores. And the academic literature on the effectiveness of ketones for running performance is overwhelming.  For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining. If you want to see more of the research, head to ketone.com/RTTT Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That’s K-E-T-O-N-E dot com slash RTTT. MAS NAD+ for Runners Did you know that by Age 40, your NAD+ levels can be half of what they were at 20? And they only go downhill from there. This is important because lower NAD+ levels have been shown in research to impact some of the hallmarks of aging such as reduced muscle strength, lower mitochondrial performance and overall energy. But, just because NAD+ levels decline with age doesn’t mean you have to accept it. NAD+ from MAS Edge is a groundbreaking formula that can increase your NAD+ levels by 67%. Their unique formula enhances absorption by 71% and increases uptake and utilization in the body by 167% compared to generic NAD+ supplements. This means you can slow muscle loss, improve recovery, increase your energy levels, and fight aging at the cellular level. You can check out the results yourself at masedge.com/nad. Plus, runnersconnect fans will automatically save 20% on any purchase. If you’re ready to fight all the typical signs of aging and feel a decade younger, this is no-brainer.

The technological revolution has taken over running. Dr. John Holash and Dr. Cody Ray van Rassel are specialists in exercise physiology at the University of Calgary. We brought them on today’s show to discuss topics including: What are some of the most exciting new technologies in athletics How the benefits of super shoes are measured What is the role of wearable technologies in advancing the sport What new technological innovations we might see in the near future Whether the humble potato is the ideal fuel source for endurance athletes At the elite level, technologies like carbon plated shoes and wavelight pacing technologies have led to huge breakthroughs in performances. John and Cody spend much of their time modeling the impact of technologies like these, making them ideal guests to give you a glimpse into how new technologies are completely transforming what’s possible in running. Guest Bios: John Holash - bio Publications: https://www.researchgate.net/profile/John-Holash Cody Van Rassel - bio Publications: https://www.researchgate.net/profile/Cody-Van-Rassel   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: Kila Running When we first got connected with the team at Kila insoles, they explained that they can make high-performance insoles perfectly designed for your feet within days, just by using the Kila Running app. All you have to do is open the app and place the phone on the ground, then take a few photos of your feet using the FaceID camera. This allows them to create a full 3D scan within minutes. They don’t even need your shoe size! Once you get past the weirdness of taking photos of your feet, it's pretty cool to see the images for yourself and then get the notification that the scans are being sent to their North American orthotics lab. After that the insoles arrive as fast as that same week. Kila isn’t the first company to use an iPhone or iPad to scan your feet for orthotics—it’s actually becoming the standard method doctors and sports medicine clinics use to create a foot cast. But Kila is bringing that same technology to the direct-to-consumer space, at about one-quarter the cost. Most insoles feel bulky and rigid, but Kila custom insoles are more like having a layer of supershoe foam underfoot propelling you through your stride. All you have to do when they arrive is slip out your old insoles and put these in. It might take some getting used to the full-foot contact but it’s pretty amazing how great they feel and you won’t be disappointed. Just head to kilarun.com and you can get $70 off your first pair and with a 60-day money back guarantee.  Creatine Gummies Designed for the Needs of Endurance Athletes You’ve undoubtedly heard about the benefits of creatine. It’s been heralded as the single most effective legal supplement on the market. But, if you’ve tried it before then you know creatine can also lead to stomach issues, bloating, cramping and can be hard to take consistently. Well, not any longer with the first creatine gummy formulated specifically for endurance athletes from MAS Edge. Unlike cheap powders, MAS Edge creatine gummies contain micronized creatine, which is a 100% soluble type of creatine with superior bioavailability. That means they are specifically formulated to be absorbed quickly so it’s gentle on the stomach, eliminates water retention, and doesn’t give you the bloated feeling you may have experienced with traditional creatine powders. Plus, the gummies are so delicious that you’ll look forward to taking them every day. If you’re ready to experience a pure, fast-acting creatine that fuels your muscles, enhances your performance and helps you recover every time you train then you have to check them out. Head to masedge.com/creatine right now and you’ll also save 20% and get free US shipping as a RunnersConnect fan

Coach James McKirdy is bringing the pro treatment to non-professional athletes by offering the McKirdy Micro Race series with services like personal pacing and bottle service.  We brought James on to tell us all about how he’s helping runners achieve personal bests including: What goes into creating a race designed to go fast Why he believes it’s important for amateur runners to gain access to these type of services How to finally hit a racing goal you might have been chasing for a long time How to train for achieving common marathon goals such as breaking 3 hours or 4 hours in the marathon What it’s like to compete with a group of runners who are all chasing the same goal How to give more opportunities for amateur runners to achieve their own running potential James is a huge supporter of helping athletes achieve their own potential and we love what he’s doing to make the race conditions for high performance more accessible. https://mckirdytrained.com/ 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: Ketone-IQ You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing. Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don’t have as many carbohydrates. The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner. But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores. And the academic literature on the effectiveness of ketones for running performance is overwhelming.  For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining. If you want to see more of the research, head to ketone.com/RTTT Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That’s K-E-T-O-N-E dot com slash RTTT. 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

The TCS Sydney Marathon is the newest Abbot World Marathon Major and we’re joined by race director Wayne Larden to learn more about it. We’ll answer questions like: How did the Sydney Marathon become a World Marathon Major? How to register for and get into the Sydney Marathon? What is the course like and can you run a fast time there? Why does the race start earlier in the morning than most majors? (6:30 am) How is the race going to support more runners? What happens to the 6-star medal after Sydney becomes a World Major? Why should you consider a trip to Sydney and what else is there to do there? This episode is everything you need to know about the official new 7th world major.  This is a huge change for Sydney to join the list of World Majors and we’re excited to bring you a sneak preview. Sydney Marathon Website: https://www.tcssydneymarathon.com/marathon Instagram: https://www.instagram.com/explore/locations/408515473/tcs-sydney-marathon/ X: https://x.com/sydmarathon?lang=en   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: Magic Mind You listeners know I do the majority of my runs and workouts in the mornings. And like you, this often results in a major afternoon slump. From just overall fatigue to brain fog that makes it hard to be creative and productive. Of course I’ve tried coffee and energy drinks, but while this provides a quick burst of energy, it doesn’t last long and it’s usually accompanied by jitters and feeling over-stimulated. So, a few weeks ago this brand called Magic Mind reached out and they were like: Hey, you got to try our shots, you’ll get super focused. And if you love them, we’d love to sponsor the show, so I did and I really love them, so I wanna tell you guys all about them and why I accepted them as a sponsor. I love that they have 3 strengths, from caffeine free to MAXX So, I can use them at all different times of the day and customize for exactly what I need - from a little pick me up to all the energy I need.  This makes it so much easier to get the energy I need without the jitters or worrying about disrupting my sleep.  Plus, their formula includes a ton of proven nootropics like L-theanine, lion's mane and cordyceps that reduce stress and enhance mental clarity.  Now as they are launching, they have a limited offer of 60% off your subscription when you use the link magicmind.com/rttt They also have a 100% money back guarantee. If you don’t like it they refund 100%, no questions asked. 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 in groups adds a social element to training but it can be tricky finding a pace that works for everyone involved. Today’s show is all about getting the most out of training in groups and we’ll speak about: How to use training groups to help push harder in workouts or make them feel easier What types of runs are better suited to running in groups How to keep yourself from going too quick when training with fast runners How to adapt workouts to runners with different running goals and fitness levels Examples of workouts to try with your friends or running club Training in groups can provide the extra motivation you need to crush your next workout. All it takes is a little creativity if your friends are much faster or slower than you. 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: Qualia Senolytic As a masters runner, I am always on the lookout to prevent (or at least slow down) many of the common performance declines that happen with age. Qualia Senolytic is designed to selectively target and eliminate damaged or dysfunctional cells in the body, which are called senescent cells.  By removing these cells, senolytics aim to rejuvenate tissues, reduce inflammation, and reverse some aspects of aging.  Early research has shown senolytics can…  Lead to a reduction in systemic inflammation Improve vascular function by reducing senescent cell burden in the arteries. Enhance muscle regeneration while also increasing exercise capacity and decreasing recovery time Lead to significant improvements in joint health Ready to resist aging at the cellular level? Try Qualia Senolytic and use the code RTTT15 to save 15% off any purchase. FAST INSOLES: Finally, Truly Custom Insoles Designed for Runners Without a Fancy Lab If you’ve ever considered custom insoles to help with injuries or pain in your feet, but don’t have access to a running podiatrist or gait lab, then you’re going to want to check out these custom insoles from RUNFAST. Their app uses your iphone’s hidden lidar camera to make a perfect 3d scan of your feet. The scan takes 2 minutes and is super easy to use. Once the app has this perfect 3D scan of your feet and arches, they will begin fabrication of your custom insoles and deliver them right to your door. Even better, the insoles are built specifically for runners, so they’re lightweight, flexible, and made from super-shoe materials. Not only do you get the support to your arches and reduction to stress on the ball of your foot and heel, but the super-shoe material means they provide an amazing bounce to your stride. To check out this amazing technology for yourself, head to runfast.co and use the code RC75 to get $75 off plus free shipping.

We’re covering the top news stories in running on today’s show, including a roundup of headlines including: Top American performances at the Boston Marathon Women’s course records at both the London Marathon and Boston Marathon Alex Yee runs the fastest marathon by a pro triathlete Tokyo Marathon running out of water cups What happened at the first Grand Slam Track Meets Faith Kipyegon to attempt breaking the 4-minute barrier in the mile And more… We love the Spring racing season and if you missed some of the big races, this is your chance to hear the highlights all together in one podcast.  Grand Slam Track Schedule: https://www.grandslamtrack.com/events Breaking 4 Project: https://about.nike.com/en/newsroom/releases/breaking4-faith-kipyegon-vs-the-four-minute-mile McKirdy Micro Races: https://mckirdytrained.com/mckirdy-micro-races/   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. 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

Springtime is here and the new season is a perfect time to update your running wardrobe.  We’re joined by Lynn Bourque, owner of the Runners Shop specialty store in Toronto, Canada with advice on finding gear that will keep you excited to run including: What to do with your worn out or winter gear When it might be time to replace your old running shoes What are the latest running trends in shoes and apparel What materials to look for in running gear for warmer weather What style trends are popular among runners in 2025 Recommendations for accessories to add to your Spring running lineup Support your local running store and our podcast today as we help you gear up for Spring. The Runners Shop Website: www.therunnersshop.com 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: Qualia Senolytic As a masters runner, I am always on the lookout to prevent (or at least slow down) many of the common performance declines that happen with age. Qualia Senolytic is designed to selectively target and eliminate damaged or dysfunctional cells in the body, which are called senescent cells.  By removing these cells, senolytics aim to rejuvenate tissues, reduce inflammation, and reverse some aspects of aging.  Early research has shown senolytics can…  Lead to a reduction in systemic inflammation Improve vascular function by reducing senescent cell burden in the arteries. Enhance muscle regeneration while also increasing exercise capacity and decreasing recovery time Lead to significant improvements in joint health Ready to resist aging at the cellular level? Try Qualia Senolytic and use the code RTTT15 to save 15% off any purchase. Pique We’ve done quite a few podcast episodes on the performance benefits of caffeine. But, if you’re like many runners I know, pre-run coffee often leaves you with jitters or stomach issues. That’s why I was so excited when I found Nandaka by Pique—the ultimate coffee alternative designed to power your runs, your training, and your recovery. So, what makes Nandaka different? Most so-called “coffee alternatives” don’t actually provide functional energy. But Nandaka is built for endurance  Unlike coffee, which spikes your energy and leaves you crashing mid-run, Nandaka fuels you with steady, sustained endurance—no spikes, no crashes, just clean energy that lasts.  Nandaka provides its caffeine from fermented probiotic teas, which provide a slow-release caffeine that prevents jitters and gives you sustained release for those long runs workouts.  It also contains cordyceps mushrooms, which help boost VO2 max, delivering more oxygen to your muscles for better endurance  Plus, the probiotic teas mean no digestive distress like you often get with coffee.  If you’re tired of running on fumes—or worse, running on coffee crashes—it’s time to make the switch.  Right now, Pique is offering 20% off for life AND a free Starter Kit with your first purchase.  Go to Piquelife.com/run and start running on real energy today.  Your legs, your lungs, and your PRs will thank you

On today’s show we’re helping you solve some common problems that only runners understand, including: How to deal with a Black Toenail How to carry all of your gels and nutrition  Dealing with all of the extra laundry from dirty workout gear Trying to tell if you’re actually injured or just sore How to pack all you running gear for a trip What to do with your extra time on a rest day Runners are a tough group and we love that about the sport. We’re runners just like you and doing our part to help solve your most common running-related struggles. Blister Prevention: https://www.blister-prevention.com Planted Runner GU Copycat Recipe: https://theplantedrunner.com/copycat-gu-gels/ Planted Runner UCAN alternative: https://theplantedrunner.com/generation-ucan-alternative-you-can-make-for-pennies/ Naked Belt: https://nakedsportsinnovations.com/ SPI Belt: https://spibelt.com/collections/running-belts 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: Qualia Senolytic As a masters runner, I am always on the lookout to prevent (or at least slow down) many of the common performance declines that happen with age. Qualia Senolytic is designed to selectively target and eliminate damaged or dysfunctional cells in the body, which are called senescent cells.  By removing these cells, senolytics aim to rejuvenate tissues, reduce inflammation, and reverse some aspects of aging.  Early research has shown senolytics can…  Lead to a reduction in systemic inflammation Improve vascular function by reducing senescent cell burden in the arteries. Enhance muscle regeneration while also increasing exercise capacity and decreasing recovery time Lead to significant improvements in joint health Ready to resist aging at the cellular level? Try Qualia Senolytic and use the code RTTT15 to save 15% off any purchase. Slumber 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. 

Just about every runner has made the mistake of going too fast on a recovery run and paid the price. There’s a lot of things that we know we should do as runners and still get them wrong.  Coach Jeff brings his years of coaching experience to the show to share why runners make these 5 easy to fix mistakes: Overdoing recovery runs Ineffective strength training Rationalizing not having enough time Running through injury Eating the wrong fuel before and after training You might think this list looks basic, and you’d be right. Even veteran runners screw up the easy stuff sometimes and fixing them can help you to make massive performance gains. Marathon training is hard, so don’t screw up the easy stuff.  Training Pace Calculator: https://runnersconnect.net/long-and-easy-run-pace/ 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. Previnex Joint Health Plus Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days.  In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination. I saw immediate results when I started using Joint Health Plus and that’s why I reached out to Previnex to see if we could put together an offer for you guys. If you’re suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

There’s an ongoing debate whether it’s harder to run in the heat or the cold; that’s a trick question because the answer is whatever you’re less prepared for. Racing season is here and we want to help you prepare for any condition with topics like: How much temperature affects running performance  What is the impact of weather conditions like wind and rain Is there such a thing as perfect running weather  How to prepare for the potential conditions of your goal race How to dress for any weather you might encounter during a race There’s nothing better than a cool and clear day with no wind but the truth is that this doesn’t happen very often. We’re joined by coach Andie on the show to talk about what you can do to get the best result possible in any weather. Temperature calculator How running in the cold impacts performance Impact of running in the wind   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. Pique We’ve done quite a few podcast episodes on the performance benefits of caffeine. But, if you’re like many runners I know, pre-run coffee often leaves you with jitters or stomach issues. That’s why I was so excited when I found Nandaka by Pique—the ultimate coffee alternative designed to power your runs, your training, and your recovery. So, what makes Nandaka different? Most so-called “coffee alternatives” don’t actually provide functional energy. But Nandaka is built for endurance  Unlike coffee, which spikes your energy and leaves you crashing mid-run, Nandaka fuels you with steady, sustained endurance—no spikes, no crashes, just clean energy that lasts.  Nandaka provides its caffeine from fermented probiotic teas, which provide a slow-release caffeine that prevents jitters and gives you sustained release for those long runs workouts.  It also contains cordyceps mushrooms, which help boost VO2 max, delivering more oxygen to your muscles for better endurance  Plus, the probiotic teas mean no digestive distress like you often get with coffee.  If you’re tired of running on fumes—or worse, running on coffee crashes—it’s time to make the switch.  Right now, Pique is offering 20% off for life AND a free Starter Kit with your first purchase.  Go to Piquelife.com/run and start running on real energy today.  Your legs, your lungs, and your PRs will thank you