The 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.

Fueling for a Relay

Apr 16th, 2021 5m 15s

How 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?

Tempo and VO2 Max Workouts for the Road or Track

Feb 23rd, 2021 10m 17s

How to do tempo and VO2 Max workouts for the road or track? What pace to follow for these sessions? Coach Hayley explains in today's podcast.

Are You Sabotaging Your Long Run by Running the Wrong Pace?

Feb 22nd, 2021 10m 17s

How running too fast too often or going at a moderate pace sabotages your long run? Why running easy works? What is the key to building up your long run? Coach Claire explains in this week's Audio Blog podcast.

Evie Serventi and Tina Muir: Train Your Brain

Feb 10th, 2021 1h 11m

Tina Muir talks with Evie Serventi, a competitive runner and swimmer, the Deputy Editor of Running Fitness magazine in the UK and Sports Psychologist, in this encore episode from 2017. In this episode, they talk about the importance of mental t

Beyond The Run: For the Love of Running

Jan 20th, 2021 5m 39s

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.

How Training Needs to Change As We Age

Jan 19th, 2021 10m 10s

In today's podcast, Coach Hayley gives some practical tips on how your training needs to change as you age. Listen now!

How to Keep Running When Motivation Fades

Jan 18th, 2021 13m 54s

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.

Beyond The Run: Why Counting Calories is So Flawed

Jan 13th, 2021 10m 29s

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.

Running and Weight Loss

Jan 12th, 2021 10m 18s

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.

Getting Started With Running The 4 Most Common Mistakes

Jan 11th, 2021 10m 12s

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

Beyond The Run: Magic Mile

Jan 6th, 2021 6m 43s

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.

Marathon Specific Workouts That Don't Take Too Much Time

Jan 5th, 2021 8m 18s

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!

6 Time Hacks for When You are Too Busy to Train

Jan 4th, 2021 8m 43s

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 balan

Why You Need a Hand-Written Training Log - UP-TEMPO TALKS 042 12/31/2020

Dec 31st, 2020 16m 5s

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 e

Beyond The Run: How A Medium Run Can Help Your Training - 12/30/2020

Dec 30th, 2020 6m 17s

What are the benefits of doing a medium run? How to incorporate it into your training? Coach Claire explains in today's episode.

How can I prevent and treat black toenails? - 2020/12/29

Dec 29th, 2020 9m 29s

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.

How to Become a Better Runner (Even When Under Quarantine) 2020/12/28

Dec 28th, 2020 7m 20s

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 to be

Don't Set an Annual Mileage Goal or Start a Running Streak in 2021 Up-Tempo Talks 041 12/24/2020

Dec 24th, 2020 19m 53s

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!

Beyond The Run: Does L Carnitine Really Help Performance? - 12/23/2020

Dec 23rd, 2020 6m 25s

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.

Should I rotate running shoes to prevent injury - 2020/12/22

Dec 22nd, 2020 7m 48s

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.

How Important is it to be at Your Ideal Race Weight 2020/12/21

Dec 21st, 2020 9m 34s

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 e

Why You Don't Have to Run Faster to Be Faster - Up-Tempo Talks 040 12/17/2020

Dec 17th, 2020 14m 51s

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!

Beyond The Run: Busting Running Myths - 12/16/2020

Dec 16th, 2020 7m 44s

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.

Which strength exercises are best for runners - 2020/12/15

Dec 15th, 2020 9m 44s

What are the best strength training exercises for runners? What kind of strength exercises does Coach Hayley regularly do and why she prefers them? Find out in today's podcast.