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.

Chances are you lead a busy life, and finding the time to fit in strength training can be difficult. On today's Extra Kick, Coach Laura shares her advice on the best strength training to do on a busy schedule.

Have a black toenail (or three or four)? You're not alone. On today's Extra Kick podcast, Coach Claire discusses how to treat and cure black toenails aka runner's toe.

On today's Extra Kick, Coach Dylan explains why our training and recovery needs change as we get older and how to adjust for healthy, longterm running.

How much is too much cross training? Coach Tony reveals in today's Extra Kick podcast!

Is greater flexibility good for running? Or can it actually increase your susceptibility to injuries?  Coach Dylan explains in today's Extra Kick!

What are the benefits of running without a pace set on your watch?  What are the common misconceptions about setting the pace for your runs? Coach Laura clarifies and also suggests a few ways to run without a watch in today's podcast.

What cause fatigue among runners? What to do when you sense tiredness during a workout? How to use fatigue as a guide and take your training to your next level? Coach Claire explains in this episode.

Why runners should cut diary from their diet? What are the benefits of going dairy-free? What are the best dairy alternatives? Coach Ruairi clarifies and shares his own experience on this topic in today's podcast.

What causes the feeling of heaviness in your legs when running? How to combat leg fatigue ? What shoes can increase leg stiffness and pain? Find out in today's podcast.

How to reduce the strain on your muscles and joints when running downhill? Should you take advantage of free ride on the downhill? Coach Hayley discusses the proper downhill running technique in today's podcast.

While the 5k is over before you know it, the second half of the race can be pretty ugly when you're not prepared.  In today's podcast, Coach Sinead shares four workouts key to 5k success!

A quick search online reveals a host of advice as to the ‘right’ way to breath when running, including what ‘rhythm’ of inhale to exhale we should be using. Should we be breathing a certain way when we run? Is there an optimum rhythm to use that will help us overcome fatigue? Coach Hayley explains in today's daily podcast!

Ever wonder what the difference between "rest" and "recovery" days is? If so, wonder no more! Coach Claire reveals in today's daily podcast.

While racing flats can help you feel light on your feet and make it easier to hit your splits in a workout, wearing them too often can lead to chronic soreness and even injury. So how do you get the most out of your workouts without risking injury? Coach Dylan explains in today's Extra Kick podcast!

To walk or jog between intervals - that is the question. Coach Claire reveals the best way to recover between repeats in today's Extra Kick podcast!

When it is best to do strength training - before or after a run? When it is more effective? Find out in today's podcast!

In today's podcast, Coach Dylan talks about the importance of aerobic training. How a runner can build a good aerobic base? How to test  your aerobic fitness level? Find out now!

Can taking antioxidants help athletes with their performance and recovery? Or does it actually reduce their endurance capacity? Coach Hayley clarifies in today's episode.

Are you over 40? What are the signs of aging and how to slow the process through running and strength training? Coach Claire explains in today's podcast.