The Runner’s World UK Podcast

We've gone to the source this week and spent the afternoon chatting to the BBC Olympic commentary team about Paris 2024, who they're excited to see race, getting some predictions, what it's like to commentate on events as former athletes, online beef and much much more.

In this extra special episode we speak Jeanette Kwakye, Denise Lewis, Colin Jackson, Gabby Logan and Jess Ennis Hill. What a line up!

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The power of the running influencer cannot be denied. The online presence and engagement of some amateur runners far outreaches the sway of brands and professional athletes, pulling in views and likes that gets marketing departments all hot and bothered.

Joining us to discuss life as a running influencer and what that really means are Dr Becca Salmon, Jenny Mannion and Ian Arnold.

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The Bob Graham Round is a fell-running bucket-list item. It challenges runners to scale 42 peaks, covering 66 miles and 27,000 feet (around an Everest) of elevation, over the course of 24 hours. It tends to be the reserve of the ultra fit, but our guest this week proves that, with the right mindset and training, anyone can do it. Jenny Bushell says: ‘I don't have any kind of athletic background, and there's nothing special about me, except for possibly outsize levels of stubbornness.' Listen to her talk about her remarkable journey on this week's episode.

Jenny now leads practical trail running workshops from her base in the Lake District. For more info, check out the links below:

web: www.intothehills.co.uk

Insta/FB: @intothehillstrailrunning

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Joining Ben this week is elite orienteerer Ralph Street, who explains what this discipline within running is all about and why it's simply more than just map reading.

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Ten-minute power naps, knee injuries and sheer determination – Sophie Power gives an unflinching account of what it takes to break a multi-day running record. The 41-year-old mum of three is now the fastest woman to have run the length of Ireland, covering the 350 miles in three days, 12 hours and eight minutes. She talks about embracing the possibility of failure and how she hopes to inspire other women.

Follow Sophie on Instagram: @ultra_sophie

Find out more about SheRaces: sheraces.com

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Susie Chan is back on the pod and is giving us white-hot knowledge on how to get into and LOVE trail running.

She also has a new book coming out called 'Trails and Tribulations', which is great.

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Many of us know surprisingly little about the critically important organ inside our chest. So it's high time we learned a bit more about the heart – the impact running has on it, warning signs to be watchful of, and advice around HRV and max heart rate.

To explain all, leading cardiologist Dr Dan Augustine offers his expert insights into the heart.

Find out more about Dan's work at the following resources:

sportscardiology.co.uk

screenmyheart.co.uk

The NHS also offers a free NHS health check, which looks at heart disease risk, for those aged 40-74 and over:

nhs.uk

For additional heart health information, check out the British Heart Foundation website:

bhf.org.uk

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We're talking running shoe tech and we're joined by Kieran Alger, so we've dusted off his old jingle too (one for the long-time listeners).

In the latest issue of the mag (June '24, on sale now) Kieran wrote about the shelf life of modern running shoes, including supershoes, and how to know when to replace them, so he joined us on the pod to talk us through what he found out.

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They take a lot of pounding and do a lot of work for runners, but are you paying enough attention to your feet? They need some strengthening and TLC if you want to keep them happy and happy feet means happy running.

To tell us all how to keep those little piggies nice and strong, podiatrist Tracy Byrne explains all - from exercises to strengthen the feet to how best to deal with injuries and issues that stem from the feet (ingrowing nails, infections, corns, bunions and all the rest), we cover it all.

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Running physio Tom Goom gives an expert guide to recovering after a big race. Listen in for advice on making smart decisions in the aftermath of a big race, and how best to capitalise on your hard-earned fitness.

For more expert advice on injury and recovery, visit Tom's website: running-physio.com

This podcast and its content is not intended to replace medical assessment and advice. If you have an injury we recommend seeing a qualified health professional.

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On this week's episode, Georgia Bell details her remarkable journey back to elite-level running. An outstanding junior, Bell was seemingly on course to become a star athlete, but after suffering series of injuries while on a scholarship at Berkeley, California, she walked away from the sport in her early 20s – seemingly for good. But lockdown and an impressive parkrun time convinced her to refocus on running – and she's now aiming for Paris 2024.

Follow Georgia's running on Instagram: @georgiabelltheduathlete

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With marathon season drawing to a close, many runners will be battling with the post-race blues. What to focus on now that your big race has finished? This week, RW staffers look at some of the best ways to pick smart goals that will give you a new sense of purpose.

Co-host Ben Hobson mentions a study on detraining, which can be accessed at this link.

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We have Dr Martin Turner from Manchester Met University on the podcast this week, explaining all when it comes to visualising success at the marathon and how embracing the hardship is an essential part of the process.

We also hear from some bloke called Eliud Kipchoge.

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Marathon season is officially upon us. But amid all the fun and excitement, it's easy to become stressed about what lies ahead. So listen to running coach and serial marathoner Laura Fountain talk about the practical steps you can take to make race week – and the race itself – a real success.

For more coaching advice from Laura, sign up to her weekly newsletter on substack: lazygirlrunning.substack.com/subscribe

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On this episode, we speak with three people who are running the London Marathon for Samaritans.

Listen to Tamsin, Andy and Saskia talk about running, recovery and how talking helps to lighten the emotional load we all carry round. All three are raising money for Samaritans and their fundraising links are below:

Andy: Samaritans: Carrying my 24.7kg bag of worries for the 2024 TCS London Marathon (enthuse.com)

Tamsin: Samaritans: 2024 TCS London Marathon for Samaritans (enthuse.com)

Saskia: Samaritans: Sassie’s Marathon Fundraiser for Samaritans (enthuse.com)

If you've been affected by any of the issues discussed on this week's episode, Samaritans training listening volunteers are available 24/7, 365 days a year. Calls are confidential and free of charge. Just call 116 123.

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A regular writer for RW, David Smyth joins Rick and Ben to talk about the rise of the unsanctioned race, the role these events play in attracting runners to racing, how they have risen in prominence in recent years and everything else about this 'underground' world of running.

We also talk about joggling. That's very different.

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Some injuries that go away quickly; others stick around and have a tendency to return – usually at the most inopportune moment. But what can you do about a persistent running injury? Leading running physio Tom Goom offers his expert advice on this subject in an episode that will be enjoyed be anyone who's battling a stubborn injury.

Find Tom Goom online:

running-physio.com

@running.physio

This podcast and its content is not intended to replace medical assessment and advice. If you have an injury we recommend seeing a qualified health professional.

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Running as far as you can on a looped course, you against the clock and your ability to just keep going. The backyard ultra is a growing in popularity, so we spoke to Sarah Perry about what attracts her to this type of racing and how everyone should give it a go.

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Rick, Ben and Rachel have a chat about running on the treadmill and why it's the training tool that all runners should be utilising, even the most ardent outdoor enthusiast.

We cover off the technological progression over the years, the gamification of running, how community centred platforms have changed the game and how it's just a very easy way to get some precise training done.

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Most of us are familiar with traditional endurance running training programmes. But are there different ways to approach long-distance challenges? Men's Health's Andrew Tracey is a veteran of several 24-hour events – and believes there's more ways to prepare than by simply putting in the miles.

Follow Andrew's training on Instagram: @theandrew.tracey

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It's LGBT+ History Month, so what better way to celebrate the Queer running community then talk to Andrew Corti from The Frontrunners and RW's Ali Ball about their running, how the gay and running communities co-exist for them and what more can be done to help people struggling to find a community of runners that makes them feel at home.

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Cast your mind back to December. What did you get up to? Eat a little turkey? Drink a little wine? Maybe you even squeezed in a few runs, you legend you. This week's guest pulled on her waterproofs and ran a mid-winter Bob Graham Round in record time. Henriette Albon is now the fastest person to have completed the mid-winter Bob – and she tells us the hows and whys of this incredible feat in an episode that will appeal to anyone with hilly ambitions of their own.

Follow Henriette Albon's training and racing on her Insta page: @henriettealbon

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On this episode, broadcaster and former Olympic snowboarder Aimee Fuller discusses her love of running. It's a passion that's seen her complete marathons around the world, including an unforgettable one in North Korea. As the first woman to land a double sommersault in competition, Aimee knows a bit about conquering your fears, and shares some of those lessons here.

Listen to Aimee's Monday Mile podcast

Follow Aimee on Instagram: @aimee_fuller

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Shin splints and shin pain in general can be an injury that crops up all of a sudden and ruin your running experience.

Physiotherapist Tom Goom joins us once again to break down what can go wrong with the shin, what exactly are shin splints and how to best approach preventing, treating and recovering from shin injuries.

This podcast and its content is not intended to replace medical assessment and advice. If you have an injury we recommend seeing a qualified health professional.

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The UK is a relatively safe place from a global perspective, ranking 34th out of 163 countries on the Global Peace Index. But when it comes to running, UK women are over twice as the global average to feel unsafe. In this episode, we’re joined by three female Runner’s World journalists – Jen Bozon, Ali Ball and Rachel Boswell – to find out why that might be, and where some of the solutions lie.

In this episode, we reference Strava’s end of year report, RW’s Reclaim Your Run campaign, and recent research conducted by Dr Caroline Miles and Professor Rose Broad. Links to all three of these are below:

Strava end of year report

Reclaim Your Run

Dr Miles and Prof Rose Broad

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Running coach and author, Sam Murphy, is back to finish off our 'run your best marathon' double bill.

We discuss the final stages of marathon prep and include recovery in this episode too.

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It may be the thing you've decided to do this year, or you're running a marathon again but would like to try and improve on your last effort. Either way, beginner or seasoned pro, running coach Sam Murphy joins us to chat through the principles she lays out in her new book and they are so great, we're making this one a two parter!

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What exactly is heart rate training? What kit do you need to do it accurately? And what are some of the benefits? On this episode, utrarunner and coach Robbie Britton answers there questions and more.

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Gathered in a meeting room, sharing mics and anecdotes, this is the 2023 Team Runner's World year recap.

Who thought that Kipchoge showed signs of fading? Who decided that Tigst Assefa's Berlin win was more significant than a sub-2 marathon?

You better listen to find out.

Hot takes guaranteed.

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The hamstring plays a critical role in the running gait, but it's also a likely candidate for injury. Leading running physio Tom Goom (running-physio.com) has a particular specialism in the hamstring, and comes on the show to tell us how runners can strengthen and/or heal their hammies.

This podcast and its content is not intended to replace medical assessment and advice. If you have an injury we recommend seeing a qualified health professional.

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We are joined by Emma Pooley, who did loads of proper elite racing on a bike and then stopped and now does loads of stuff, but running is front and centre and she's really good at it. Now representing Switzerland in trail and mountain world champs, we caught up with Emma to discuss how trail running is more friendly as a sport, how she doesn't want to sell anyone any kit, how here dad who went running everyday is her hero and much more.

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Runner's knee (or patellofemoral pain syndrome) is one of the most common running ailments. It's characterised by a dull pain around the front of the knee and can get worse quickly if not addressed. On this episode of the Runner's World podcast, leading running physio Tom Goom (running-physio.com) offers his expert advice on how to identify, recover from, and avoid runner's knee.

This podcast and its content is not intended to replace medical assessment and advice. If you have an injury we recommend seeing a qualified health professional.

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Our guest this week is Dr Richard Blagrove, senior lecturer of Physiology at Loughborough University as well as a strength and conditioning coach. We chat how much strength and conditioning work runners should do, what that looks like in the gym, what exercises should you be doing and how it'll benefit your running.

It's surprising easy too!

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On this week's episode, we attempt to answer that eternal running question: how do I get faster? To help us do this, we're joined by Tom Craggs, national endurance manager for England Athletics. He tells you how to introduce speedwork sensibly, how much of it you need to do, and why quick running in training isn't enough in itself to race quickly over long distances.

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On this week's episode, film-maker and runner Joe French discusses his new book, Out of Mind, which details tragedy of Mount Everest – and how French was brought back to health by barefoot running.

Pick up a copy of Out of Mind here.

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Joined by Charlie Dark MBE, Tyler Williams-Green, Sahra-Isha Muhammed Jones, Andre Coggins and Sabrina Pace-Humphreys, we sat down to talk about inclusivity and diversity in the running in the UK, how far it has come and what still needs to change.

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With the arrival of a £400 running shoe, we decided to sit down and have a chat about the cost of running and whether or not it's becoming to expensive. Are shoes and kit becoming too costly? Do you need to buy all these things to go running? How much is a PB worth?

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It's official: there's a growing trend for running in the buff. But what is it about clothes-free running that people are finding so appealing? Nude joggers Steve Paton and Jamie Currie are on the podcast this week to tell us more.

Interested in finding out more? The Naturist Foundation 5K is happening on 10 September: naturistfoundation.org/5k-run

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On this week’s episode, we speak with writer and runner David Smyth about the 1,000 Mile Club, a transformational running club based out of San Quentin Prison, California.

David has written a piece on the 1,000 Mile Club in the current issue of Runner’s World. There’s also a separate documentary on it, 26.2 to Life, available to view in the UK from 29-1 October: sanquentinmarathon.com

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This week we're speaking with Olympic marathon runner and coach Steph Davis.

We chat how she got into running late, the work/life/training balance, her coaching with Runna and much, much more.

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Steve Cram is our guest this week and delve into all things World Championships ahead of the event in Budapest, which starts on the 19th.

We chat GB hopes, who to watch, the favourites on the track but also the current state of track and field in the UK, what's working well and what isn't.

You can watch the World Championships on the BBC and on iPlayer.

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For most people, completing an Ironman is once-in-a-lifetime achievement. Swim 2.4 miles, cycle 112, run 26.2, get a terrible tattoo. You know the drill. But for serial adventurer Sean Conway that simply wasn't enough. He decided to attempt 105 Ironmans in 105 day and, somehow, he achieved it. Listen to him tell us how he achieved this astonishing feat.

For more on Sean Conway, visit: seanconway.com

Sean's achievements were powered by Optimum Nutrition: optimumnutrition.com

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Boff Whalley is perhaps best known for being the guitarist in Chumbawumba, whose smash hit 'Tubthumping' included the immortal refrain 'I get knocked down but I get up again'. But away from the stage, Whalley is a devoted fell runner who's passionate about preserving people's access to wild places. It's an issue he and his collaborator Daniel Bye explore in their play, These Hills Are Ours, which is back on the road this October.

For more on Boff Whalley, visit boffwhalley.com

For more on These Hills Are Ours, visit danielbey.co.uk

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As Runner's World UK turns 30, we took a cross section of runners from the running community and stuck them on the cover of the magazine. At the photo shoot for that cover, we chatted to them about running, what it means to them, how it's changed their lives and how they've used running to make change too.

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From Marathon du Medoc to the Bacchus Half Marathon, running and wine have been paired together for many years. In his new book The Wine Runner, author Colin Renton decided to explore the combination further, visiting 12 European countries to discover new races and wine. Now back from this selfless reconnaissance mission, he shares with us some of his findings.

Pick up a copy of The Wine Runner, complete with a list of the best wine-based running events, here.

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Joining us on the pod/vod is Damian Hall. One of the best ultra runners out there, making multiple day races look 'easy', Damian is also now a columnist for Runner's World so it seemed like the perfect time to have him along to discuss not only his running, parenthood and coaching, but all the work he does with The Green Runners and a new initiative called Into Ultra (check that at www.intoultra.org.uk).

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We live in an era that lionises ‘smashing’ workouts, but is that really the path to sustained improvement? Tom Craggs, national endurance manager for England Athletics, doesn’t think so. Tune in for Craggs’ insights on the real path to better running – one that’s sustainable, enjoyable and built on firm foundations.

Ben Hobson also discusses his own recent experiments with ‘slow intervals’, as espoused by Klaas Lok in his book, Easy Interval Method. If you’re interested in learning more, the book is available here.

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In the September issue of the magazine, we celebrate 30 years of Runner's World with a list of 30 people who have had a HUGE impact on running in the last 30 years.

The podcast this week focuses on a sample of those people and why we believe they are important.

Who did we choose? You better listen to find out.

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The dream team is reunited as Rick and Jane are back and Ben isn't a loner anymore (much to everyones relief).

That being said, the main chat with the LEGEND that is Haile Gebrselassie is just Ben and Haille talking, but that's ok because it's him.

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Not to bang on about it, but Ben went to Kenya recently and got to see how adidas use their athletes to test and feedback on new products.

In this episode, you'll hear us out on the roads of Iten following athletes, feedback over a cup of tea and then a longer chat with Spencer, who is senior director of sports marketing for running at adidas and we talked about how product is informed by athletes, the need for innovation, the end consumer and much more.

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Our guest this week is Simon Lamb, a runner, massage therapist, teacher and writer who suffers from a severe form of bipolar disorder and Obsessive Compolsive disorder (OCD), which has at times become life threatening. 

Simon kindly came and met for a chat about running and how it’s always been part of life, the role it plays in managing his bipolar and OCD and how it has improved his mental and physical health. We also talk about his change to a vegan diet, reversing his diabetes, his love of books and much more.

As a warning, we do discuss topics such as suicide in the podcast,

You can find out more about Simon and on his Go Fund Me

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Most runners train on a 7-day cycle, with the long run on the weekend. But could a 10-day (or even 14-day) training cycle be a better approach? Coach and Team GB ultrarunner Robbie Britton discusses the pros and cons of the 10-day schedule.

Find Robbie on Instagram @ultrabritton and at robbiebritton.co.uk

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This week, we’re speaking with author and trail runner Rachel Hewitt about her new book In Her Nature: How Women Break Boundaries in the Great Outdoors that documents the unsung heroes of female running and how their history and achievements are being lost.

You can order Rachel's book here at Penguin Books

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She's run in deserts, jungles and mountains, but ultrarunner Susie Chan can now be most frequently found on a treadmill – specifically, as one of Peloton's running instructors. She talks about her route into running, hallucinating during an ultramarathon and why treadmill running is much more fun than people think.

Check out Susie's running on Instagram: @susie_chan_

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This bonus episode from Ben's trip to Kenya features a conversation with Claudio Berardelli, head coach at 2 Running Club in Kenya and the man behind the plan that is producing some of the fastest distance athletes in the world right now, including Evans Chebet, Benson Kipruto, Amos Kipruto and many more.

Is there such a thing as the 'Kenyan' training method? Let's find out.

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A part of the ongoing series of bonus episodes from Ben's trip to Kenya, here is a conversation with defending London Marathon champion, Amos Kipruto.

Ben join Amos at 2 Running Club, a training camp in the town of Kapsebet that is pretty much a second home for many of adidas’s top runners, including the recently crowned 2023 Boston Marathon champ Evans Chebet.

Ben and Amos discussed the success that this running club is having, the reasons why the runners are performing so well, Amos’s ambitions to defend his title at the weekend and how a positive outlook even in the face of injury is the only way to be successful as a runner. 

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Former Team GB star, 400m hurdler extraordinaire and all-round legend Perri Shakes-Drayton joins us this week. Having hung up her spikes in February 2020, the second-fastest British female over the 400m hurdles has set herself a very different running challenge: to complete this year's London Marathon. In the process, she's raising money for the Tommy's, the pregnancy and baby loss charity, and says she's found marathon training surprisingly enjoyable.

For more on Perri Shakes-Drayton, check her out at the below links:

Instagram @itspsd

Youtube mikeandperri

Perri's Justgiving page

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Most of our podcasts this month are going to be marathon-focused. But April is also Bowel Cancer Awareness month, and our guest this week is the remarkable Nathaniel Dye. Nathaniel was recently diagnosed with stage 4 bowel cancer, aged just 37. Despite the diagnosis, he is still running and hoping to complete an ultra at some point in the future. More than that, though, he says that running has taught him the importance of persevering and continuing to move forwards.

To follow Nathaniel’s cancer journey from 100 miles to cancer and (hopefully) back again, visit his blog: nathanielscancerchronicle.site

For more information on the symptoms and signs of bowel cancel, visit bowelcanceruk.org.uk 

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In the first of a few bonus episodes from a recent trip to Kenya, Ben spoke to Peres Jepchirchir as she filmed a documentary about her life, visiting the town where she grew up.

Ben and Peres discuss the importance of family and community and how running isn't just about running fast, her ambitions to run more world records and what she wants her legacy to be.

More episodes coming soon.

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Before retiring from cycling last year, Alex Dowsett was the only known elite sportsperson with haemophilia to compete in an able-bodied field. He's now setting his sights on the London Marathon to raise money for his charity, Little Bleeders (littlebleeders.com), and shares some inspiring lessons from his remarkable career.

Co-hosts Rick and Ben also share the expert approved seven strength moves all runners need to do (see below for details)

Dr Richard Blagrove is one of the foremost experts in strength and conditioning, having worked with some of the UK’s top runners at St Mary’s and Loughborough universities. So when Blagrove was asked, on Matthew Boyd's The Adaptive Zone podcast, what the seven best strength exercises are for runners, his answers are worth noting down. Here’s what he said:

1.   A squat-type movement, such as a front squat or back squat.

2.   A hinge-hip movement pattern, such as a Romanian deadlift or a deadlift from the ground.

3.   A stepping movement pattern, such as a barbell or dumbbell step-up (try holding the dumbbell only in one hand to challenge your trunk).

4.   A lunge pattern, such as a split squat

5.   Loaded single leg calf-raise or a calf-press hold on a leg press.

6.   Pull-ups on a bar

7.   Standard press-ups

For a gold star, add in some deadbug exercises, which will recruit your hip flexors a little bit more. 

Do these exercises twice a week to see the benefits. If you struggle to fit in two whole workouts, consider doing 10-15 minutes a day, with the aim of accumulating the same amount of work per week as two full sessions.

In terms of reps, for novices, Blagrove recommends 10-12. As you become more trained, you can vary the repetition ranges. For instance, you could try a more maximal block, where you go as low as 3 reps. And then work a bit more in the middle ground, between 5-10 reps.

By the end of each exercise, aim to be on a perceived exertion level of about 8 out of 10. ‘That will tell me they’ve got maybe two or three repetitions in reserve, which is about right,’ said Blagrove. ‘You’re working hard but not to complete failure.’

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On this week's show, we speak with the world-renowned performance coach Steve Magness about his latest book, Do Hard Things, in which he looks at why we get it all wrong when it comes to mental strength – and what true toughness actually looks like.

Steve's website: stevemagness.com

Steve's latest book: Do Hard Things

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Photographer and film maker Emily Maye joins us to talk about how she approaches taking pictures of runners and what led her and Tracksmith to make an 84 minute film about the long run.

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Britain's Elsey Davis recently broke winter Bob Graham Winter Round, battling challenging conditions to finish in a time of 20hrs 21mins. She speaks to the RW team about her training and why she now prefers trail running to road running.

Follow Elsey on Insta: @elseydavis

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Comedian, bestselling-author and marathon runner Helen Thorn is our guest this week. She explains why she took up running in her forties and how it's made her healthier and happier.

Check out Helen on Instagram: @itsmehelenthorn

Listen to the Scummy Mummies podcast, co-hosted by Helen: scummymummies.com

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Lauren Fleshman is one of the most decorated distance runners in US history. And her experience at the sharp end of athletics has given her a unique insight into a system ‘designed by men, for men’. Part memoir, part manifesto, her new book, Good for a Girl, is a rallying cry for a reform of the sports landscape.

Pre-order Good for a Girl (Virago, £20) now: store.virago.co.uk

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Having turned 50 this year, Runner's World Editor in Chief, Andy Dixon, decided to mark the occasion as only a runner would - running a 50 mile race.

Andy came on another episode to talk about his prep and now he's back to share the knowledge he gained and how having done over 20 marathons helped and didn't when taking on an ultra.

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Chris Thompson is one of Britain’s best distance runners. He’s won silver in the 10,000m at the 2010 European Championships, is a three-time winner of the Great South Run, held and still holds British records for 5k and 10k and won the 2021 British Marathon trial a month shy of his 40th birthday. Yeah, that guy. The one who did the shouting.

We talk training techniques, but also get into some deeper stuff too; it's got it all!

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Coach Manni joins Jane and Ben to break down what aerobic running is and what impact it has on the many different systems in the body. What does this mean? Well, we chat through how aerobic running effects your skeletal, muscular, cardio vascular, metabolic and nervous system. It's one great big science lesson, but better than the ones at school.

Coach Manni is a physiotherapist, founder of Cultural Health, LDN Select running team and is a Nike running coach. Find out more here.

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We all know the physical and mental benefits of running are mega, but did you know that all runners are only a few footsteps away from being geniuses? This isn't true, but thankfully Dr Josephine Perry joins Ben and Kate to set the record straight on how running can dramatically improve cognitive health and make us smarter!

Dr Josie has is a sports psychologist and has written actual books on the subject, find out more at her website performanceinmind.co.uk

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Relay events tend to involve four people running very quickly round an oval track. The Running out of Time relay is on a different scale entirely. Beginning on 30 September 2022 in Glasgow, Scotland (COP 26 host city), it will see a baton travel 7,767km to Sharm el-Sheikh, Eqypt (COP27 host city). The record-breaking relay, which will go through 18 countries and take 18 days, is trying to raise awareness about the climate emergency. Co-founder of the event Jamie Hay tells us more.

To find out more about the Running out of Time relay, or to help out on one of the legs, visit the website or social media pages below:

running-out-of-time.com

@climaterelay

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The 19th September 2022 marks the 100th anniversary of Emil Zatopek, who was voted by a source no less esteemed than Runner’s World as history’s greatest ever runner – so we discussed why. Here are eight of many reason why he was a great runner and great human.

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Kieran Alger is attempting to run the length of the Danube river from sea to source, a route that covers 2,000 miles (3,000km), to raise money for poverty-impacted children - you can read more and donate here.

We caught up with Kieran on his one and only rest day after 60 days of running. We talked about his journey so far, how distance and time becomes distorted on challenges like this, the highs and lows, bearding growing and much, much more.

https://donate.giveasyoulive.com/fundraising/runtheblue

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This week’s Runner’s World podcast features a chat with ultra runner Tom Evan and we of course discuss all things UTMB he prepares for the race, but also how this time a year ago he was having knee surgery and his competitive running future was looking less than certain. We also chat through the changes he's had to make in his training, how you can't get bison burgers in Tesco and that his spaghetti is the best.

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On this episode, sports psychologist Stuart Holliday provides expert insights on how to become a mentally stronger runner. These are practical tips, applicable to runners of all experience levels and ability, designed to help you better deal with tough training sessions and races.

Check out Stuart's work at his website: endurancemindcoaching.com

Listen to his Focused Mind podcast: endurancemindcoaching.com/podcasts

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Ahead of the Commonwealth Games taking place, we are speaking to Professor Kim Wolff, Head of the Drug Control Centre at King’s College London, who is leading the anti-doping testing programme during the Games.

We discuss the shady past of athletics, who sophisticated modern testing has become and how it's not about catching cheats, but protecting athletes.

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On this episode, elite distance runner Eoin Everard looks at how to run well into your 30s and beyond. Listen in to learn the tweaks we can all make to our training and recovery to ensure we're running stronger as we get older.

Check out Everard's free Pilates book here: www.everardpilates.com/book 

Watch a video of Everard going through some key injury-prevention exercises here: https://youtu.be/1nwj0QeliX4 

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Static stretching is bad. Super shoes are only for the super quick. Going further is necessarily harder. Wrong, wrong, wrong. On this episode, we look to debunk some common running misconceptions.

At one point, the hosts mention the fabulous Ethiopian warm-up, which you can view for yourself here.

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On this episode, running coach James Poole discusses the Norwegian training method, popularised by the formidable Ingebrigtsen brothers.

James discusses two studies, which you can access here and here, and also talks about the merits of Trash Free Trails.

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On this episode, UK road running manager Tom Craggs looks at whether 80/20 training works for low-mileage runners.

tomcraggs.com

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London Frontrunners is an inclusive running club for the LGTQ+ community. Co-president Ashley Harwood discusses the club's ethos, ambitions for the future and upcoming Pride Run 10K event.

For more on London Frontrunners, visit londonfrontrunners.org

For more on the Pride Run 10, visit priderun10k.org

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If you ever want to feel like an underachiever, simply check out the CV of Kadeena Cox: four Olympic golds, achieved in both running and cycling; Lululemon ambassador and champion for inclusivity in athletics; and, thrillingly, 2021 Celebrity MasterChef champion. She's got the lot – and she's on this week's episode to discuss the life of a Paralympian.

For more on how Kadeena is bringing more diversity to sport, visit kc-academy.com

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Keely Hodgkinson, the Olympic 800m silver medalist joined us to talk about THAT race in Tokyo, her training, World Champs, Commonwealth Games, dreams, desires and how she just really wanted to be a swimmer when she was younger!

Apologies for some of the sound issues in this episode.

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Author and journalist Minreet Kaur joins Ben and Rick to talk about a new running club she's started called Running Sisters, which she hopes will encourage women in the South Asian community to take up and benefit from running.

We also discover that the Skipping Sikh is her dad!

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Running coach and trainer, Justin joins Rick, Jane and Ben to discuss how running has played a role in coping when times are hard, been the source of anxiety and how to strike a healthy balance.

If you are struggling with your mental health, depression, experiencing feelings of isolation or loneliness, there are a number of charities you can reach out to -

The Samaritans : www.samaritans.org 

Mind : www.mind.org.uk

CALM : www.thecalmzone.net

BEAT : www.beateatingdisorders.org.uk

You can find out more about Justin on his website www.alamerathletic.com and read the essays he wrote and mentions in the podcast here

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On this week's show, British marathon legend Mara Yamauchi discusses some of the key insights from her new book, Marathon Wisdom.

For more on Mara, visit marayamauchi.com

Pick up a copy of Marathon Wisdom

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The conversation over carbon shoes continues as Rick and Ben are joined by Kieran Alger and Vassos Alexander to discuss not just the performance side of the argument, but the greater impact on the culture of running that these super shoes is having.

Kieran also announces a RIDICULOUS running adventure he's got planned later this year.

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With International Happiness Day taking place on 20 March 2022, what better time to discuss the pursuit of happiness through running? To this end, we're joined by Nic Marks, a happiness expert and statistician, who believes there are five pillars to happiness – regular movement being one.

Find out more about Nic Marks' work here: nicmarks.org or fridaypulse.com

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We all love running in nice places, but those nice places can often be spoilt by litter and rubbish, so we thought we'd speak to Dom Ferris, the founder of Trash Free Trails because he's building a community and organisation to help make the nice places really nice again and we want in. Who would have thought littering would be such a complicated topic, but we have a good chat about why it is and what we can all do to make the outside a better place for everyone.

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Sports therapist Josh Watson (@joshdwatson) joins Rick and Ben this week to discuss how body position and the influence of posture and breathing can impact running performance and mobility. In other words, *starts singing* the shoulder bone's connected to the thiiiiigh bone...

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Rick, Jane and Ben discuss the physical, mental and literal highs and lows of running with some chat about good and bad runs, why filming yourself on a treadmill never looks good, entering marathons when you're not meant to be running marathons and most importantly, why running up hill should be part of everyone's 2022 training plan. We even suggest some sessions you can all try.

There will be a guest next week, we promise*

*sort of.

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It's the last podcast of 2021 and we speak to Alex Eagle from The Running Charity about the incredible work that they do with homeless people, asylum seekers and anyone needing help, utilising the power of running to help people change their lives.

We also discuss the case of Seyfu, an Ethiopian runner who is currently under threat of being deported, despite is aspirations to run for team GB (he's very fast!).

Happy Christmas and see you in 2022.

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On this week's show, we speak with Marcus Brown (aka Marathon Marcus) about how he went from running a 4:55 marathon to a sub-3.

Find out more about Marcus here: marathonmarcus.com

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Ultrarunner, coach and now author, Robbie Britton has written a book of running tips - 1001 of them - and so we spoke to him about some of these pearls of running wisdom and how they can help all runners of all abilities. Do you trust the toilet queue at races? Robbie thinks you should.

You can buy Robbie's book here

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This week we're joined by former Team GB 800m runner, rock musician and founder of Running Punks Jimmy Watkins. He tells us why his decision to give up booze has made him a calmer, happier and more creative person.

Find out more about Running Punks: runningpunks.com

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Our guest this week was also our first ever guest on the Runner’s World podcast, back in early 2018. Back then, Kevin Webber told us about his terminal diagnosis and how running was helping him to lengthen and enhance his life. Most doctors wouldn’t have given him much chance of still being here four years’ hence, but Kevin has grown used to defying the odds and he's here to discuss his new book, Dead Man Running: One Man’s Story of Running to Stay Alive.

More on Kevin: makethemostofit.org

Buy the book: Dead Man Running

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Co-host AND special guest, Jane, Rick and Ben talk about the London Marathon and how great a weekend it was. There is even some live recording from the event, give it that edge!

Jane also reveals her secret rice cake pizza recipe and Rick makes everyone listen to some songs he wrote.

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With London, Brighton and Manchester marathons fast approaching, we turn our attention to the dreaded marathon "wall". In the company of James Poole, serial marathoner and founder of Advent Running, we discuss what the wall feels like, where it lurks and crucially, how it can be avoided.

Follow James Poole on Instagram: @jamesdpoole

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Francis Benali played nearly 400 games for Southampton, gaining cult hero status for his uncompromising playing style and excellent moustache. But it's his post-football career that's even more fascinating. Benali has completed a host of ultra endurance events, including running to ever Premier League ground and attempting to complete seven Ironmans in seven days. In doing so, he's raised more than £1 million for Cancer Research.

Francis Benali: The Autobiography (Bloomsbury, £20.00) is available to buy now

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It's Jane McGuire's final podcast as a full-time member of Runner's World (but we hope she'll come back on in some capacity).

With the Tokyo Olympics coming to its conclusion last Sunday, the team look back at some of the highlights, lowlights and talking points from a Games like no other.

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Former guests David and Nicole Millar return to discuss their challenge of running the West Highland Way in order to raise money for Quarriers Charity.

Rick also extolls the virtues of hiking for runners.

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When Elliot Giles broke Seb Coe's 800m British indoor record earlier this year, it was the latest chapter in a remarkable story. Having been involved in a serious motorcycle accident as a teenager, Giles feared he might never run again. Through a steely determination, unshakeable self-belief and some unorthodox training methods, he's become one of Team GB's breakout stars – and is on the front cover of this month's Runner's World magazine.

Check out Elliot Giles on Instagram

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The running world was shaken recently by the tragic news that 21 people died while taking part in an ultramarathon in China. The mountainous 100km race took place in high winds and freezing temperatures, and the runners are understood to have died from hypothermia. An investigation by the Chinese government is taking place, with many people suggesting the tragedy was the result “human error” as much as natural disaster. One UK runner who has raced in China more than most is James Poole. Having completed the Ultra Gobi, despite suffering from hypothermia halfway through, James has some key insights into what makes China an enticing but potentially hazardous destination for ultrarunners.

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Our guest this week is stand-up comedian and Runner’s World columnist, Paul Tonkinson. A lifelong runner and sub-3 marathoner, he says running has been his muse, his confidante, his doctor and his best mate. But, in his latest magazine column, he questions whether he’s started to take running for granted.

The team also discuss the very sad news of the death of running royalty, Ron Hill.

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Running coach and strength and conditioning expert Emma Kirk-Odunubi explains how to build mileage and strength in a sustainable way. Check out Emma's website here: emmakirkodunubi.co.uk

We also discuss the incredible wins for Chris Thompson and Steph Davis at the British Olympic marathon trials.

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This week we’re talking to the incredible ultrarunner, Sophie Power, who some of you might know from the photo of her breastfeeding her 3-month-old son at the 106 mile UTMB race that went viral in 2018. As Sophie returns to running after the birth of her third child, we talk about the benefits of an active pregnancy and the pelvic floor issues all women should be aware of.

Here is link to the guidelines to returning to running postpartum

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Is running bad for your knees? Should I run everyday? Is running a verb? We provide the definitive answers to the 10 most googled running questions.

Also, in partnership with On, Head of Footwear, Ilmarin Hetiz sits down to discuss the latest innovations and their patented CloudTec cushioning technology.

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Fitness trackers may help to measure your physical health, but can they take their toll on your mental wellbeing? Our guest thinks they can. Dr Rachael Kent recently authored a study into health-tracking technology and found that it ‘the pressure to share and track their routine on social media and online makes people obsessive, compulsive and develop addictive relationships with fitness trackers.’

Jane, Rick and Ben discuss this complex topic with Rachel, drawing on their own experiences and how lockdown has heightened the reliance on social media for interaction.

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LEJOG record holder Carla Molinaro joins us to discuss the upcoming record attempt by her and some other Hoka athletes to break the world and national records for 100km. Carlo also shares some advice on how to get started in the world of ultra running and explains why it's often easier to run an ultra than a marathon.

Rick of course mentions his 100 mile race.

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Welcome to the first RW podcast of 2021! Happy New Year and all that jazz.

In this episode Rick, Jane and Ben sit down to reflect on some running highlights of 2020 and how the new year and another lockdown brings a chance for runners, new and old, to keep doing what they love to do, plus they discuss how you never really stop being a beginner and why that's a good thing.

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Ben talks to master trainer and knowledge sponge, Gareth Cole, who has been a coach for more than 30 years and is more recently the co-founder of Coach London to discuss the benchmark of all movement, the gait cycle. It's something referenced a lot in running, but what is it? Gareth breaks down why and how it's used for assessing runners and how it can help you become a better runner. And no, it's not about finding out what shoes to buy.

There is also some #RUNSOME news in the form of running mayors. For more info on that then listen to the #RUNSOME podcast and then visit runsome.org

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The FKT (Fastest Known Time) has been the pursuit of a special kind within running. Heralded routes or rounds have been attempted by many, but only a few can say they did it fastest. Ally Beaven's new book, Broken, is all about the rise of the FKT and how this bizarre year with no racing has meant more runners have been chasing down FKTs.

You can buy Ally's book direct from Vertebrate Publishing here

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On Human Rights Day, 10th Dec 2020, One Run Global are uniting thousands of people from 195 countries as they run, walk or move their body for one hour to raise funds to end child discrimination. Whether it’s running a 10k in your local park with friends or walking around the dinner table due to lockdown restrictions, everyone is invited. Co-Founder Dan Bent joins us to tell us more.

Check out OneRun.Global for more info

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The journalist, runner and presenter at the Running Channel explains why she's switched her focus from the marathon to the 5K – and why now is the perfect time to do the same. Kate also talks about her favourite 5K workouts and the importance of strength and conditioning.

We also have a once-in-a-generation opportunity to make runners seen, and heard, in the Highway Code. Please sign the petition to make the roads safer, happier places for all of us: http://bit.ly/RunSomeLetter 

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Our guest this week is Scott Cain, who joins us to discuss the #runsome campaign and how we can all use running to reduce our reliance on cars for shorter journeys, help bring running into the conversations around active travel and ideally change the way we move about urban and rural environments so it won't be so centred so much around car, but people.

For more info on the whole campaign please head to runsome.org and get involved.

You can also follow them on twitter and instagram, just search @RunSomeHQ

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Ben is joined by Kerry this week as they discuss all thing running kit, how to choose the best bits and what you really need when it comes to shoes, socks, shorts and

Apologies for the dip in auto quality this week, some issues both human and technical meant a bit of a delay BUT we will be back next sounding excellent.

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September 10th is world suicide prevention day. In light of this, Ben sat down with runner and cyclist Leon Cerrone to have an open conversation about his suicide attempts, how running plays a part in managing his mental health and why the topic needs to spoken about in an honest way.

If you're struggling with depression or having suicidal thoughts, please reach out to someone. There are numerous charities that can help, some are listed below -

Calm: 0800 585858

www.thecalmzone.net

HopeLine UK 0800 068 4141

www.papyrus-uk.org

Lifeline (N.Ireland) 0808 808 8000

www.lifelinehelpline.info

Samaritans:116 123 (free of charge from a landline or mobile)

www.samaritans.org

SHOUT Text 85258

https://www.giveusashout.org/

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Our guest this week is Dr Andrew Jones, who has worked alongside the world’s greatest marathoners. He helped guide Paula Radcliffe to her record-breaking run and also with Eliud Kipchoge on the Breaking2 project. Now he’s attempting his own marathon feat: to break the three-hour mark aged 50.

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Co-founder of Track Mafia and Nike+ running coach, Cory joined us to talk about diversity in running, discussing how representation matter when trying to encourage more people from the BAME community to take up running. We also talked hill reps, podcasting in the bath and much, much more.

Here is the link to the Track Mafia videos we filmed a few years ago, take a look, there are two videos so watch them both - An Evening With Track Mafia

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Fasted running has become a ‘buzzword’ among runners, but Haroon Mota took the term to a new level when he ran 260km during the month of Ramadan. In doing so, he raised £50,000 for the Penny Appeal. We spoke to him about this amazing feat and how he started running as a bucket list thing to do, how it helped him when his dad sadly passed away and how he hopes to encourage more members of the BAME community to take up running.

We also talk tech with Kieran Alger, who questions whether we're already paying for Strava with our data and believes there MIGHT be a very nerdy solution to all those random and inaccurate runs when your GPS lets you down.

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Adam Blythe raced at the highest level within the world of professional cycling for 10 years, but when he retired last year he needed something to do to keep fit, so he started running. We talk to him about what he enjoys about running, what it's like to be a newbie to a sport again, how wine helps you run a fast 5K and why leather bum bags are no good at holding stuff when running.

There is also a quiz, though not a very good one, and then Ben tells Rick a story about a bear

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Our guest of the week is also our man tech man Kieran Alger, so we did some normal running chat that covered off how we're all finding running without races on the horizon and then we dive into some tech chat about the new Polar Grit X watch, etiquette on chasing Strava segments and some running tech for those on a budget.

Rick and Ben discuss headphones and running (again) and then read out some fantastic letters that we received this week that made us feel all warm about running.

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A bumper episode with many guests, all of whom are brilliant.

First up, fellow podcasters Ned Boulting, Laura Laker and Adam Tranter aka Streets Ahead join us to discuss the impact that COVID-19 is and should be having on transport infrastructure and how the way we engage with our environment needs to change.

Rick then chats to to the inspirational and impressive Eleanor Davis, who is not only an elite marathoner but is also a doctor fighting COVID-19.

This episode is also explicit as Ned says sh*t. Sorry about that, but it was justified.

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Event Director at The London Marathon, Hugh Brasher, and CEO of Human Race, Nick Rusling speak to Ben and Rick about The 2.6 Challenge, a fund raising event taking place on Sunday 26th April when thousands of runners would have been taking to the street of London to run the marathon and raise millions of pounds for numerous charities. The real significance of the race not taking place isn't about medals, it's about the money normally raised not being there for charities who need it, and that's where the 2.6 Challenge comes in.

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Recorded in separate locations, Rick and Ben battled technical gremlins and sat down to talk about COVID-19, cancelled races and how to keep running during these unprecedented times.

Robbie Britton shares some advice on how to maximise on all the training you have done this year, while Rick and Ben discuss running your own marathon, exercises to do when self-isolating and how being active is perhaps the greatness weapon in our arsenal during these high-stress times.

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A bumper episode this week; journalist, podcaster and now author Amy Lane aka @wellness_Ed joins us to talk about her running journey, how to make it suck less, the pressure of instagram and her new book.

Rick and Ben discuss staying positive in training when your race might be cancelled, those funny looking new Hoka shoes and we have an inspiring listener message all the way from Vietnam.

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Jane went out to New York for what Nike were calling its 'Olympic Summit' but it turned out to be the global alphafly launch, so armed with her microphone she recorded this special episode, interviewing Tony Bignell, VP of footwear innovation and finding out what the latest ruling from World Athletics really means in relation to this shoe, what Nike are doing to meet the new rules and the greater implications to the sport. She then caught up with KJT and Dina Asher-Smith to discuss their preparation for Tokyo 2020.

This was recorded at a live event so the audio in places is patchy. This special has not been sponsored by Nike.

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Author, CEO and founder of Silverfit, Eddie joins us to explain how starting running at 50 helped her discover a passion for being active and started her on a journey towards helping others achieve more than they ever thought possible. Eddie was recently names on the Lucozade Sport 50 Movers List, which recognises some of the UK's most inspirational fitness advocates.

Kieran Alger steps in to co-host with Ben, whilst also delivering his monthly dose of tech, focusing very much on the environmental impact that running shoes are having and Kerry tops off the episode with some news, including his return to parkrun and why a trip to Woolacombe isn't for the fainthearted.

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