Brian's Podcast: Recent Episodes
Brian Patterson
A guide to getting into running. With commentary about my journey completing a 10 k running programme. Also, this podcast hopes to get around the buzz words and explain in simple terms how to incorporate this into your programme.
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We talk with marathoner and author Elizabeth Clor about starting as a treadmill-only runner and building towards big goals through steady, smart training. We dig into what finally unlocked her jump in performance, and how to use strength work and running data without letting either derail progress.
•finding running through aerobics classes and treadmill routines
•making treadmill running less boring and more sustainable
•moving from first road races to half marathon and marathon goals
•common early injuries and how reading and community support help
•breaking a marathon plateau with a structured plan and a coach
•building mileage gradually to get faster while staying healthy
•simple strength training for runners and why starting light matters
•tracking miles and pace while learning to pace by feel
•heart rate data as a tool rather than a trap for beginners
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We get honest about what “good” form feels like and why wasted energy is the quiet reason so many runners plateau or pick up injuries. Then we map a realistic route from running into triathlon, with simple swim and bike priorities that help you improve without burning out.
• running efficiency as reducing wasted energy and keeping heart rate controlled
• avoiding cross-body arm swing to protect hips knees and future injury risk
• progressing drills from two feet to one foot to expose hip stability and glute strength
• strength training expectations when legs feel heavy and form still matters
• unilateral work and theraband exercises for better stability and power
• picking five drills for five weeks to avoid the training plan rabbit hole
• triathlon planning basics around location gear cost and time constraints
• beginner triathlon swimming using fins and pull buoy to build feel breathing and aerobic capacity
• head down position and stopping the bobble-head habit
• high elbow catch as anchoring then moving the body forwards
• cycling setup gears glute engagement and fueling for long rides
• transitions and the mindset shift from single-discipline running to multi-sport efficiency
"they can track me down on Instagram"
"hit me up"
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We talk with Coach Cath Spencer about why “perfect running form” is personal and how small technique tweaks can make running feel easier and reduce injury risk. We also dig into the mindset and practical steps that help runners move into triathlon without doing too much too soon.
• Cath’s background in martial arts and how it shapes discipline and coaching
• The real reason running technique matters: reducing wasted energy into the ground
• Fast feet as a simple cadence drill for beginners and experienced runners
• Using the alphabet to check breathing, pacing and relaxation
• Common injury drivers: overstriding, heel striking, under-fuelling, excess load and rapid volume increases
• How we introduce form changes without overwhelming athletes
• Wall-lean practice to feel ankle-led lean and core engagement
• Arm swing basics and the “thumb from hip to nip” cue
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We keep running practical by talking through how to organise a week, when to add structure, and how to use data without letting it hijack your head. Amanda Brooks helps us separate what truly improves fitness from what simply creates pressure, from shoe choices to Strava habits.
• practising early mornings to match race day routines
• building consistency first before heavier workouts
• introducing intervals by time and effort to learn intensity
• using perceived effort to protect easy runs
• treating heart rate as a tool not a judgement
• understanding why everyday runners need different shoe reviews
• avoiding injury surprises with carbon plated shoes
• starting with simple upgrades like proper running socks
• choosing Apple Watch or Garmin based on real needs
• using Strava for community without comparison spirals
• recognising real runner syndrome and claiming the identity
• resetting goals and timelines to bring back enjoyment
• respecting recovery seasons and adjusting plans when you feel great
if you haven't heard the first part, please do check out our catalog and listen to part one.
runto the finish.com is the website.
Run to the finish on pretty much every social platform.
after you listen to this podcast, go to their podcast.
Amanda's Instagram
Run to the finish Website
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We talk with running coach and author Amanda Brooks about learning to love running, cutting through modern training noise, and building fitness without obsession over pace. We focus on simple habits that reduce injury risk and make running fit real life, from easy effort to strength work and sleep.
• Amanda’s path from multi-sport childhood to a half marathon that changes everything
• Why Run to the Finish grows from personal blogging into coaching and practical guidance
• How the running landscape shifts with social media, gear choices, and information overload
• Common beginner mistakes, especially running too hard and chasing pace too soon
• Building a base so tendons and joints catch up with cardiovascular gains
• Strength training as essential for health, performance, and fewer injuries
• Fuelling basics, including what to eat before and during longer runs
• Treadmill comfort tips, from cooling to small pace and incline changes
• Choosing morning or evening runs based on consistency and protecting sleep
Amanda's Instagram
Run to the finish Website
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Hiking becomes a serious endurance option for runners when you treat footwear, layers, and planning with the same care you give training. We learn how quickly things can go wrong with cold and wet conditions, and how skills, judgement, and simple systems keep you moving safely.
• why hiking builds endurance differently from running
• choosing trail runners over heavy boots for faster drying and less fatigue
• using performance fabrics and a layering system that reduces sweat chill
• what hypothermia feels like in real time and why it can happen in “sunny” places
• planning routes around elevation, calories, food carries, and exit points
• water strategy on trail, filtering, and when tablets fit
• PLBs, satellite messengers, and why you still need map and compass skills
• avoiding bad safety advice from social media and unreliable AI summaries
• keeping core strength and mobility with yoga and simple strength work
• the mental health benefits of getting away from noise and pressure
If you haven't listened to part one, then please do go back in our catalogue.
Belinda Coker's Website
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We talk with adventurer and writer Belinda Coker about how hiking helps her rebuild fitness, confidence, and joy after a tough decade. We connect hiking to running by breaking down endurance, strength, mindset, and the practical skills that keep you safe and steady on the trail.
•an outdoors childhood in New Zealand with hiking and school trips
•a COVID-era reality check that sparks change
•joining a hiking group and learning from older, fitter walkers
•using regular day hikes to build fitness before multi-day hikes
•finding an inclusive hiking community and making trail friends
•confidence coming from knowledge, planning, and skill-building
•why hiking trains more muscles than pavement running
•fuel, hydration, and electrolytes as core trail skills
•mindful walking and managing pack weight to protect joints
•Greenland’s Inuit trail, free huts, and meeting locals in harsh weather
•dreaming big with the Pacific Crest Trail as a future goal
Belinda Coker's Website
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We bring you a best-of highlight reel of ten powerful moments that can change how you start, train, recover and think about running. We move from simple reasons people fall in love with running to practical tools for pacing, sleep, mindset and long-term progress.
• running as the most accessible way to build a healthy habit
• a late-life spark that leads to ultrarunning goals
• consistency built through small daily actions that add up
• keeping easy runs easy by using the talk test
• challenging limiting beliefs and rebuilding confidence
• running as transformation through grief, humour and identity shifts
• sleep and recovery as the foundation for fitness adaptation
• progress made through the small habits nobody sees
• starting yoga later in life and still seeing rapid progress
• mental strength, mantras and choosing “didn’t finish” over “didn’t start”
Please do keep listening to Brian's Run pod, and you can go back and explore the full conversations in our library.
Brian's Run Pod Website
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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If you’ve ever wondered why your body can handle a training block for a few weeks, then suddenly feels stiff, fragile, or niggly, the answer might not be in another running session at all. I’m joined by Wendy Welpton, founder of Reclaim Movement and author of Move Well for Life, for a grounded chat about what modern life removes from our bodies and how runners can rebuild it through everyday movement.
We dig into the quiet loss of play in adulthood, and how “convenience culture” trains us to avoid bending, squatting, balancing, climbing, and getting up and down from the floor. Wendy shares a refreshing mindset shift: don’t beat yourself up, just notice the moments you can choose a slightly richer movement option and then actually applaud yourself for doing it. Those tiny reps, repeated daily, are what shape your joints, tissues, and confidence as you age.
Wendy also lays out her MOVING wheel, a practical framework for runners and non-runners alike: move more frequently, oppose repetition with variety, vary levels (including spending time on the ground), integrate load at the right time, nurture joy, and get outdoors. We talk through why the floor is such a powerful tool for mobility and longevity, how to start gently with cushions and short bouts, and why a body that moves in more ways tends to run with fewer repeat problems.
If you want to keep running for life, this is the kind of conversation that changes what you do between runs. Subscribe for more, share this with a mate who’s always “too stiff for the floor”, and leave a review telling us what small movement choice you’re trying this week.
Below is a link to Wendy's Website where you can more information about her books, courses and memberships
https://reclaimmovement.co.uk
The Kindle version of Move Well for Life is 99p throughout June 2026.
Wendy's Instagram
Happier Hips Website
Wendy's Book
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We talk with Wendy Welpton about how a love of running turned into years of chronic pain, and why healing starts when we stop treating the body like separate parts. We dig into natural movement, movement variety, and the small daily changes that help runners rebuild confidence and move well for life.
• Wendy’s early relationship with exercise, outdoor time, and solo sports
• getting into running as a practical way to move around family life
• the sudden injury that ends running and triggers chronic pain
• gaps in diagnosis and why symptom-led rehab can miss root causes
• treating movement as a whole system, including alignment and patterns
• mindset, fear of flare-ups, and rebuilding trust in the body
• why “nothing wrong on a scan” can still leave real pain
• pain cycles, nervous system sensitivity, and constant pain checking
• natural movement as an antidote to modern sedentary habits
• adding variety beyond linear walking and running through everyday movement.
Below is a link to Wendy's Website where you can more information about her books, courses and memberships
The Kindle version of Move Well for Life is 99p throughout June 2026.
https://reclaimmovement.co.uk
Wendy's Instagram
Happier Hips Website
Wendy's Book
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We dig into why recovery is the part of training that actually makes you fitter, and how sleep can be the difference between steady progress and repeat injuries. Dr Michael Betler breaks down modern therapies and timeless basics so recreational runners can heal faster, train longer, and age with strength.
• sleep routines that drive growth and repair
• what shockwave therapy is and what it targets
• dry needling for muscle spasm and overloaded tissue
• treating glute medius tendon pain with balance and healing support
• osteopathic manipulative treatment for realignment and symmetry
• why heat and blood flow matter after the first swelling phase
• strength and balance training for injury prevention and healthy ageing
• anti-inflammatory eating patterns and the obesity inflammation link
• access to healthy food and why inequality affects health outcomes
• practical runner advice on shoe replacement and responding to niggles
• limits of AI and online self-diagnosis plus when to get imaging
Michael Betler's Website
Michael Betler's Instagram
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We dig into why runners keep getting trapped in the pain, rest, repeat loop and how small “not quite an injury” warning signs turn into bigger setbacks. We also hear how Dr Michael Betler moves from surgery into evidence-led sports recovery so we can stay healthy and keep running long term.
• why ignoring a niggle often creates compensation and chronic issues
• Dr Bettler’s background in sport, engineering, osteopathy and surgery
• the shift from late-stage fixes to prevention, lifestyle medicine and healthspan
• building a clinic that sits between primary care and surgery for pain and performance
• evidence based thinking, avoiding gimmicks and using research well
• runner basics that matter, shoes, mileage, insoles and gait analysis
• what realignment aims to do, restoring symmetry and reducing overload
• why strength training supports bones, tendons and long-term running
• recovery as the builder, sleep, rest and adaptation after training stress
Michael Betler's Website
Michael Betler's Instagram
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We talk through why runners can feel exhausted and slower despite solid training, decent food, and real effort. Dr Jess Armine helps us connect fatigue, brain fog, burnout, and plateaus to cellular energy, gut function, stress load, and sleep so we can rebuild from the inside out.
• why “wired but tired” can spiral into self-blame
• how modern life adds constant stress that the body treats as a threat
• mitochondria as cellular batteries and why energy drops over time
• the cell danger response and why some people do not rebound after illness or chronic stress
• why absorption matters and why some supplements do very little
• liposomal vitamins and minerals as a practical starting point
• leaky gut, chronic inflammation, and why digestion quality affects performance
• simple gut support basics: digestive enzymes, acacia fibre, sensible probiotics
• hydration choices that support recovery without excess sugar
• sleep quality, circadian rhythm, and reducing night-time stimulation
• training tweaks: pulling back, focusing on form, and adding cross-training you enjoy
• key takeaways: performance is not just willpower, ageing is not a sentence, intuition is useful data
Soc Media Links:
Website: www.drjessarmine.com
Link for a complimentary 30-min Discovery Session for prospective patients. This is used to determine if I can help their condition and if we are a good fit.
https://drarmine.as.me/getacquainted
Social Media Links
www.linkedin.com/in/jess-armine-dc-rn-a0537329/
www.instagram.com/drjessarmine724/
www.youtube.com/@DrJessArmine
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We dig into why easy running can feel tougher than hard sessions and why slowing down is often the most important training skill. Ken Graham shares practical coaching advice on effort, motivation, plateaus, and recovery so runners can improve without obsessing over data.
• easy runs as discipline and recovery, keeping the effort genuinely comfortable
• walk run approach for complete beginners, building fitness and strength safely
• heart rate zones as a tool with limits, factoring in heat, sleep, stress and illness
• running by feel, learning perceived effort and occasionally ditching the watch
• staying motivated midweek, adjusting timing, fuelling and training structure
• dealing with a 5K plateau, making training more specific and iterating changes
• using social media to teach simply, the work behind creating helpful content
• favourite interval sessions, solo running versus group accountability
• rest days as essential for adaptation and mental freshness
All my athletes, at least one, if not two days of complete rest a week
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We talk with running coach Ken Graham about how everyday runners can stay consistent without letting training take over their life. We dig into simple planning, cutting through online noise, and the small technique and strength choices that keep running feeling good.
• enjoyment first to build long-term consistency and progress
• Ken’s path into running and coaching from a non-athletics background
• social media overload and how to judge what is relevant to your situation
• AI as a helpful tool that still needs common sense and context
• what a structured training plan looks like for busy runners
• tempo runs, interval sessions and long runs explained in plain terms
• why there is no single perfect running form or cadence target
• glute activation, hip flexor dominance and using strides to improve efficiency
• targeted strength and conditioning for hips, mobility and stability
• plyometrics for running economy and how to start with the basics
• the biggest mistake runners make with easy runs and the talk test cue
anybody who's listening and is kind of struggling with I guess mobility or lack of stability in round hips, feel free to go and check those out
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Unlock the power of your mind to elevate your running, conquer anxiety, and transform setbacks into fuel for success.
In this episode, hypnotherapist Craig Meriwether reveals groundbreaking mental exercises that elite athletes—and everyday runners—are using to push beyond physical limits. Discover how simple breathing techniques, visualization, and mindful self-hugs can rewire your brain for confidence, calmness, and joy in every stride.
We break down the neuroscience behind stress and performance, showing you why your mind often pulls you back before your body tires. Craig shares practical strategies—like the 321 reset and bilateral stimulation—that activate your parasympathetic nervous system, turning off anxiety and fostering a sense of safety. Whether you're training for your first 5K or aiming for a marathon PR, you'll learn how mental rehearsal and emotional alignment can help you run faster, more enjoyably, and with less self-criticism.
Key insights include the role of subconscious programming in endurance, how to use visualization as mental practice—even during sleep—and why shifting your feeling state from frustration to peacefulness can unlock your full potential. You'll also hear inspiring stories of athletes and runners managing injuries, performance anxiety, and life challenges—showing how these techniques accelerate recovery and boost motivation.This episode is essential listening for anyone who wants to make running a joyful, stress-free part of life—and for athletes ready to harness their mind as the ultimate training partner. Whether you're a beginner or seasoned pro, Craig’s simple yet powerful tools will help you break mental barriers, stay present, and enjoy every moment on the road. Tune in and discover how a few minutes of mindful technique can forever change your running experience.
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Most runners overlook the power of their mind—until now. This episode reveals how mental training, visualization, and subconscious mastery can unlock your peak performance, whether you're recovering from injury or aiming for that personal best. Imagine finishing a race stronger, more confident, and less stressed—all by harnessing your mind's potential.
We are joined by Craig Meriwether, a licensed hypnotherapist with a profound personal journey from depression to peak mental health. Craig shares how decades of experience, backed by fascinating studies and Olympic stories, demonstrate that the mind can accelerate healing, boost confidence, and extend your running longevity. Discover the science behind visualization techniques used by Michael Phelps—the power to mentally rehearse your race like a champion—and the surprising neural data showing that even pretending to practice can forge real brain pathways. Craig breaks down practical mental tools: how to use subconscious cues to overcome injuries, banish race nerves, and push through physical fatigue.
Craig's Website
Craig's Instagram
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Most runners overlook a vital secret to boosting performance and avoiding injuries—strength training isn't just a supplement, it's the foundation. In this episode, Strength and Conditioning coach Tom Waite, who has trained elite athletes, reveals how simple gym movements can dramatically elevate your running game, even with just two sessions a week. Discover why focusing on basic movement patterns like squats and hip extensions can stave off injury, improve longevity, and unlock new levels of endurance.You'll learn:
- The key strength exercises tailored for runners, including how to start safely with machines and guided movements
- The optimal rep ranges for beginners and how to progressively challenge yourself without risking injury
- Why logging your progress, whether with an app or pen and paper, accelerates gains and keeps you accountable
- The significance of metrics like heart rate variability (HRV) and resting heart rate, and what they reveal about your recovery and overtraining signals
- Practical tips to listen to your body—balancing data and intuition to prevent burnout and stay motivated even during tough days
This episode matters because ignoring strength work and recovery data could leave you vulnerable to injury, stall your progress, or even rob you of enjoyment in running. Whether you're a seasoned marathoner or just starting out, Tom's insights empower you with straightforward strategies to enhance resilience, performance, and well-being.Perfect for runners seeking a scientifically-backed edge, coaches wanting to refine their advice, or anyone eager to train smarter—not harder. This is your essential guide to integrating strength, data, and self-awareness into your running routine for lasting results.Connect with Tom Waite, a renowned strength coach based in Dubai, on LinkedIn or Instagram (@TomWait1, @TomJWait). Get ready to transform your training mindset and elevate your runs—because the right strength habits can make all the difference.
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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We talk with performance coach Tom Waite about how to start running without overcomplicating it, especially when life and work are already full. We dig into goals, recovery, sleep, and motivation so you can build consistency that actually lasts.
• Tom’s background from running to boxing to coaching
• setting a clear running goal before choosing a plan
• recovery capacity as the limiter for busy runners
• sleep basics and the biggest disruptors like stress and late-night work
• using training to improve sleep without exercising too close to bedtime
• wearables and biometric data as tools for behaviour change
• avoiding obsession with sleep scores and recovery metrics
• why tiny habits done well beat a perfect plan done rarely
• when online running plans help and when they distract
• social media fitness content rewarding novelty over context
• motivation, identity, and purpose as the engine for consistency
• running as an accessible way to feel better outdoors
So please do listen next week to part two.
Tom's Instagram
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Unlock the transformative power of mindfulness, gratitude, and intention to elevate your running—and your life. In this episode, Julie Feldman shares practical tools to help you cultivate mental clarity, build habits with ease, and find peace in every stride. Whether you're a seasoned runner feeling stuck or just starting out, discover how small shifts in mindset can lead to lasting change and deeper self-worth.
You’ll discover the science behind gratitude’s role in mental resilience and how to identify the senses that connect you to your inner peace. Julie breaks down the habit formation cycle, revealing how to create sustainable routines by starting small and rewarding yourself along the way. She also explores the concept of flow — the elusive state where body, breath, and mind align — and how to access it during your runs to experience bliss and vitality.
This episode also dives into practical techniques like breathwork and visualization to reset your mental state anytime. Plus, hear inspiring stories about overcoming fear, reigniting motivation, and reconnecting with your body—whether that’s skiing after years or finding joy in a simple walk. Julie’s insights empower you to be gentle with yourself, practice self-love, and develop a deeper understanding of your own worth.
If you're a runner seeking more than just physical fitness—looking to harness your mental and spiritual strength—this is your must-listen. Perfect for anyone who wants to turn their running into a mindful practice that boosts confidence, reduces burnout, and cultivates lasting resilience. Step into a new mindset and realize that your best run is the one that starts from within.
Julie Feldman is a mindfulness coach and founder of allrenda.us, dedicated to blending mind, body, and spirit for holistic well-being. Her work helps individuals unlock their inner strength and live intentionally.
Get ready to transform your running routine into a powerful tool for self-discovery and peace. Press play now and start running with purpose.
Julie Feldman is a yoga, Pilates, and fitness trainer passionate about the intersection of neuroscience and self-development. Her unique approach combines science and spirituality to foster self-belief and holistic health.
Julie Feldman's Website
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Unlock the secret to transforming your run—and your life—by tapping into the profound connection between mind, body, and spirit. Julie Feldman, a powerhouse in neuroscience, fitness, and self-development, reveals how self-belief, breathwork, and vulnerability can elevate your performance and overall well-being in ways you never imagined. If you've ever felt stuck, overwhelmed, or disconnected from your true potential, this episode will inspire you to reframe setbacks as stepping stones and embrace a holistic approach to health that goes far beyond physical activity.
You'll learn simple yet powerful techniques like breathing exercises to reduce anxiety and improve endurance, as well as insights on listening to your body’s signals and giving yourself permission to pause or re-gear. This episode isn’t just about running; it’s about harnessing your inner strength to overcome injury, self-doubt, and life's setbacks with grace and resilience.
We break down the essential elements of a balanced life—how your thoughts shape your physical health, and why integrating mindfulness and spirituality into your training creates more meaningful progress. Julie discusses the disconnect many feel between exercise and spirituality, and how aligning these elements unlocks untapped potential. If you're seeking peak performance while nurturing your mental and emotional health, this episode offers practical tools and a fresh perspective that will change the way you move.
Whether you're a seasoned athlete, a casual runner, or someone looking for more mental clarity, this episode is perfect for those craving a deeper, more connected approach to well-being. It’s about more than just fitness; it’s about embracing your whole self, recovering from setbacks, and discovering the joy in every step along the journey. Tune in and realize that your greatest strength lies within—waiting to be unlocked.
Julie Feldman is a yoga, Pilates, and fitness trainer passionate about the intersection of neuroscience and self-development. Her unique approach combines science and spirituality to foster self-belief and holistic health.
Julie Feldman's Website
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Discover the surprising link between gut health, nervous system regulation, and optimal performance, whether you’re an athlete or a health seeker. In this eye-opening episode, Kelly Hale reveals how your body’s plumbing and nervous system control more than just digestion; they influence your energy, injury recovery, and mental clarity. If you’re frustrated with repeated injuries, fatigue, or stubborn digestive issues, this episode could transform your health and athletic performance.
Kelly shares the groundbreaking concept of early reflexes and nervous system patterns that sabotage your progress. Learn how gentle organ releases, brain-body exercises, and simple daily routines like PACE can reset your energy, reduce injury recurrence, and boost your running mojo. Discover specific, actionable techniques that take only a few minutes but deliver profound results—no equipment needed. Whether you’re striving for longevity in your runs, overcoming nagging injuries, or simply want to understand your body’s signals better, Kelly’s insights will revolutionise your approach.
Explore the vital role of trauma release, the importance of real-time body awareness, and why over-reliance on data might be distracting you from your own sensations. From addressing anticipatory anxiety to optimising spinal reflexes, this episode offers a fresh perspective on holistic health that integrates mind, body, and nervous system. Perfect for runners, coaches, health enthusiasts, or anyone eager to upgrade their inner systems and enjoy more pain-free, energised days.
Kelly Hale is a holistic health practitioner specialising in nervous system regulation, visceral organ work, and injury prevention. With her decades of experience in manual therapy and performance coaching, she’s dedicated to helping people reclaim their resilience and vitality through simple, effective tools.
If you’re ready to simplify your health routine and experience effortless movement and energy, this episode is for you. Unlock the secrets your body is trying to tell you—and transform how you run, recover, and live.
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Unlock the secret to running longer, stronger, and injury-free with a revolutionary approach rooted in nervous system science. If you’ve ever felt exhausted, broken, or frustrated trying to push through your runs, this episode is your game-changer. Kelly Hale from Inspired Well reveals how understanding and regulating your nervous system can transform your running experience and extend your longevity in the sport.
Discover why many runners get injured or burned out not because of training volume, but due to unresolved stress responses trapped in fight, flight, and freeze modes. Kelly shares actionable movement strategies—rooted in early developmental reflexes—that anyone can do to calm their nervous system before and after runs. Learn how gentle, targeted exercises can support gut health, reduce anxiety, and rewire your brain for effortless rhythm, making running feel easier and more enjoyable.
We break down the critical connection between movement, emotional health, and nervous system regulation, revealing surprising insights: Why traditional warm-ups might fall short, and how oppositional, cross-body movements can bring your body and mind into balance. You'll discover the specific reflexes that, when supported, help you access your full physical and mental potential. Whether you're training for your first race or aiming for your next PB without burnout, this episode offers the tools to run smarter, healthier, and more sustainably.
Perfect for runners, athletes, trainers, and anyone ready to ditch constant fatigue and injury for a grounded, resilient body. Kelly Hale is an occupational therapist and holistic movement expert who combines her deep understanding of early development and neurogovernance to help you move with ease and confidence. Get ready to move beyond traditional fitness—your nervous system will thank you.
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In this episode of Brian's Run Pod, I, Brian Patterson, continue my conversation with walking enthusiast Stanley Bronstein. We dive into Stanley's transformative journey through his four-part framework: willingness, belief, discipline, and commitment. Stanley shares his personal experiences of losing weight, adopting healthier habits, and the profound impact these changes have had on his life. Our discussion highlights the power of self-discipline, the importance of permanent lifestyle changes, and the potential within each of us to achieve more than we ever imagined.
Stanley's website
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In this episode of Brian's Run Pod, host Brian Patterson takes a detour from the usual running discussions to explore the transformative power of walking with guest Stanley Bronstein. Stanley, a walking and weight loss expert, shares his inspiring journey from being overweight to embracing walking as a lifestyle. He discusses the pivotal moments that sparked his change, the challenges he faced, and the mental and physical benefits he discovered along the way. Together, they delve into the therapeutic nature of walking, the importance of personal responsibility, and how this simple activity can lead to profound self-discovery. Tune in to uncover the lessons walking can teach us about life and health.
Stanley's website
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In this engaging episode of "Brian's Run Pod," host Brian Patterson sits down with Sasha Graham, the dynamic host of "Sports Will Save Us All." Together, they explore the complex journey of athletes transitioning from professional sports to new identities, discussing the emotional and psychological challenges they face. From the thrill of competition to the search for purpose beyond the field, Sasha shares insights from her conversations with athletes like David Bruton Jr. and others. Tune in for inspiring stories of resilience, the impact of social media on sports, and the evolving role of women in athletics. Whether you're a sports enthusiast or simply curious about the human side of sports, this episode offers a thoughtful look at the power of sport to shape lives.
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Join us in this engaging episode as we sit down with Sasha Graham, the dynamic host of "Sports Will Save Us All." Sasha shares her inspiring journey from a childhood immersed in physical activities to a successful career in media and podcasting. We delve into the mental resilience that sports provide, explore the evolving roles of gender in athletics, and discuss how sports can serve as a unifying force in a divided world. Tune in to hear compelling stories of athletes overcoming challenges and redefining success, and discover how choosing happiness can transform your life. Don't miss this insightful conversation with Sasha Graham!
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In this episode of Brian's Run Pod, host Brian Patterson continues his insightful conversation with sports psychologist Kate Allgood. They delve into the mental strategies that can help recreational runners overcome nerves and enhance their performance. From understanding the energy behind nerves to setting effective goals, Kate shares practical advice for runners at all levels. Whether you're preparing for your first 5K or tackling an ultra-marathon, this episode offers valuable insights to help you run with confidence and joy.
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In this episode of Brian's Run Pod, host Brian Patterson welcomes mental performance coach Kate Allgood, founder of Quantum Performance Inc. Together, they explore the mental tools used by professional athletes and how these can benefit recreational runners. From achieving consistency to pushing through tough miles, Kate shares insights that can transform your fitness mindset. Whether you're a weekend warrior or a park run regular, this episode offers valuable strategies to enhance your running experience. Tune in to discover how to unlock your potential and enjoy your runs more fully.
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Join host Brian Patterson in this heartfelt episode of Brian's Run Pod as he sits down with the inspiring Lisa Jackson, author of "Running After All These Tears." Discover how Lisa turned her personal grief into a journey of healing and resilience through running.
Explore Lisa's unique relationship with her late husband, Graham, and how it fueled her passion for marathons. Learn about the iconic Comrades Marathon and its significance in South Africa. Hear Lisa's candid insights on grief, resilience, and the power of community. Discover practical tips for staying positive and choosing happiness, even in the face of adversity.
Tune in for an episode filled with emotion, inspiration, and the triumph of the human spirit.
Lisa Jackson Books
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Join us on Brian's Run Pod as we explore the inspiring journey of Lisa Jackson, a marathoner and author who transformed from a non-athlete to a passionate runner. In this episode, Lisa shares her experiences of running marathons, the joy of participating in fancy dress, and the resilience she discovered through her running journey. Her story is a testament to perseverance and finding joy in the miles, no matter the pace. Tune in to hear about her new book, "Still Running After All These Tears," and gain insights into embracing life's challenges with grace and humor.
Lisa Jackson Books
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Join Brian Patterson as he takes you on a journey through the highlights of 2025 in the world of running. This episode features inspiring stories from diverse guests, including sports psychologists, nutritionists, and running enthusiasts from around the globe. Discover the evolution of running shoes, the mental strategies to overcome challenges, and the importance of strength and conditioning. Whether you're a seasoned runner or just starting out, this episode offers valuable insights and motivation to keep you moving forward. Tune in for a year in review that celebrates resilience, transformation, and the joy of running.
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In this episode of Brian's Run pod, join host Brian Patterson as he delves into an inspiring conversation with Fitz Koehler, a renowned race announcer and fitness guru. Discover how Fitz's journey through a cancer diagnosis led to a powerful comeback, both personally and professionally.
Fitz Koehler shares her personal experience with cancer and the impact it had on her life. Insights into the writing of her book, "Your Healthy Cancer Comeback: Sick to Strong." The role of fitness and the running community in her recovery journey. Tips for maintaining fitness during challenging times. Fitz's advice for those starting their running journey.
Tune in for an episode filled with resilience, motivation, and the power of community.
Fitz Koehler's website
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Join host Brian Patterson on Brian's Run Pod as he sits down with Fitz Koehler, a nationally recognized fitness expert and author of "You Supercharged." In this episode, Fitz shares her journey from a high-energy high schooler to a fitness powerhouse, discussing her passion for helping others achieve their health goals. Discover how Fitz's personal challenges have shaped her approach to fitness and learn about her latest book, which aims to transform lives through sustainable lifestyle changes. Whether you're a seasoned athlete or just starting your fitness journey, this conversation is packed with inspiration and practical advice. Tune in for an uplifting discussion on fitness, family, and finding joy in every step.
Fitz Koehler's website
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We talk with ultrarunner and author Jeffrey Weiss about starting serious running at 48 and building a late-life endurance journey across marathons, ultras, and Ironman. The thread is mindset and structure: BHAGs, morning routines, smart nutrition, and writing that turns races into lessons.
• why Comrades lit the spark for ultras
• learning from a cutoff and staying in the sport
• run walk cadence and strategic rest for long races
• real-food fuelling, drop bags, and crew support
• morning training and fitting fitness to life stage
• BHAGs borrowed from startups to drive progress
• triathlon skills, Total Immersion, and bike endurance
• ageing well through consistency, strength, and balance
• mental tools, race reports, and reframing setbacks
• how the new book captures an arc others can use
I really do hope you enjoy part two of our chat. And if you haven't listened to part one yet, then please go back in our catalogue and you'll find it there.
Jeffrey Weiss Book
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We talk to author Jeffrey Weiss about starting endurance training at 48, building from a first 10K to marathons, and how structure, patience and prehab turned a late start into a sustained journey. Heat, injury scares and world majors deliver lessons you can use today.
• moving from tennis and powerlifting to running
• why “later is now” for heart health and health span
• learning conversational pace and structured training
• running a first 10K with coaching and family support
• quick progress to a half marathon and beyond
• maintaining strength work for injury prevention
• methodical marathon prep and avoiding rushed plans
• Marine Corps Marathon highlights and race-day mindset
• heat management, hydration and pacing under stress
• Tokyo PB, Berlin’s scenery and London’s hot challenge
• choosing courses and finding meaning in familiar cities
So don't forget to listen to next week's podcast of Brian's Run Pod
Jeffrey Weiss Book
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We explore how to start running well, recover from injury without fear, and build habits that last. Coach Charissa shares mindset shifts, practical tools, and small nutrition changes that stack into long-term progress.
• reframing injury from avoidance to performance focus
• building confidence during setbacks and embracing rest
• when to see a physio vs a massage therapist
• gait analysis, shoe fit, and bodyweight strength basics
• beginner structure with Couch to 5K and consistency
• fuelling well, watching liquid calories, and 80/20 whole food rule
• forming habits by week six with non‑negotiables
• sustainable training split and recovery as strategy
• swapping dopamine from food to movement
• seasonal and local eating for energy and health
• aiming for longevity and reverse‑engineering today’s choices
Find Charissa on Instagram: @charissahalonen. “If you send me a DM, I’m the person that you’re talking to.”
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We trace Charissa Halonen’s path from competitive dance to her first marathon and into a coaching philosophy that blends strength, mindset, and sustainable habits. She shares why glutes drive performance, how protein protects muscle, and how micro-steps carry you through hard miles.
• dance foundation shaping athletic discipline
• college movement habits and yoga
• massage therapy career informing body literacy
• first marathon lessons in heat and mindset
• training plans as daily cup: training, sleep, nutrition, recovery
• strength before cardio for weight loss and durability
• glute and calf priorities for stable, powerful stride
• core and shoulder-hip linkage for efficient running
• plyometrics and mobility for adaptability and power
• coaching process, standards, and community support
• online tools enabling accountability and measurable change
Don’t forget we have part two of this wonderful conversation next week
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We explore how to make running and strength a natural part of life by focusing on repetitions, joy, and tiny steps that compound. Allyson Hurley shares a simple at‑home routine for runners, why “more is better” is a myth, and how to navigate social media pressure with a healthier mindset.
• habit formation built on repetitions not calendar days
• choosing movement you enjoy to improve adherence
• step goals scaled gradually for realistic progress
• habit stacking with simple anchors like morning routines
• time versus distance training aligned to goals
• treadmill versus outdoor running strategies
• four-move home strength plan for runners
• isometric holds, tempo and progression with bands or dumbbells
• injury reduction through core and hip strength
• ageing, bone health and the value of strong legs
• myth-busting: recovery matters more than endless sessions
• curating social media to avoid comparison traps
• recommended reads: Women Strong and Atomic Habits
• morning workouts as a consistency advantage
• mindset as the starting point for running strong
Follow Allison: https://www.allysoncoaches.com • Social: Allyson's Instagram • Free macro planner available on her website
Strong Women Lift Each Other Up by Molly Galbraith.
Atomic Habits by James Clear.
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We explore how small, smart strength work and flexible habits can make running feel better, hurt less, and fit real life. Allyson shares behaviour-change tools from her probation work, a candid story of burnout, and a practical approach to food that leaves room for joy.
• Allyson’s non-traditional path into coaching and running
• Behaviour change principles that transfer from probation to performance
• Why runners neglect strength and how to fix it
• Simple home-based strength moves for hips, glutes and core
• Progression, recovery timing and weekly structure
• Growth mindset versus fixed mindset for endurance
• Habit strategies that reduce friction and build consistency
• Nutrition lessons from overtraining and under-eating
• “All foods fit” approach for sustainable weight loss and energy
• Key takeaways and preview of part two
Don’t forget to tune in to part two next week, or if you’re listening in the future, check out both interviews in our catalog
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Strength training is an essential but often misunderstood element for recreational runners looking to enhance performance and prevent injuries. Coach Alicia Carrillo shares practical advice on how runners should approach strength training for maximum benefit without falling into common traps.
• Basic movement patterns all runners need: squats, hinges (RDLs/hip thrusts), upper body push/pull, and core work
• Focus on unilateral (single leg/arm) training which translates better to running movements
• Plyometric exercises like broad jumps and pogo jumps build tendon strength, especially in the Achilles
• The biggest mistake: trying to make strength training into cardio by rushing through with minimal rest
• Optimal rep range is 5-8 with heavier weights rather than high-rep muscular endurance work
• Strength training builds mental toughness that carries over to challenging running sessions
• Misconception debunked: strength training won't cause runners to "bulk up" when done properly
• Quality over quantity: 4-8 exercises, 2-3 sets, performed with proper form and adequate rest
• Beyond performance: strength training enhances quality of life and functionality as we age
If you've been neglecting strength training or approaching it incorrectly, now is the time to incorporate these principles into your routine. Your future running self will thank you!
Alycia Carrillo Website
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Strength and conditioning coach Alycia Carrillo shares how proper strength training can transform your running performance and help prevent common injuries while adapting to individual preferences and lifestyles.
• Growing up as the daughter of a track coach who specialised in distance events
• Transitioning from collegiate long jump to strength coaching after a career-ending back injury
• Adapting coaching methods from elite athletes to everyday runners with busy lives
• Finding what training elements clients enjoy to build consistency and motivation
• Creating personalised programs that play to individual strengths rather than forcing traditional approaches
• Understanding the physiological benefits of strength training for runners, including improved tendon resilience
• Developing better running economy and muscle fiber recruitment through strategic strength work
• Balancing strength training volume throughout a marathon training cycle
• Adjusting expectations and training loads for clients with full-time jobs and families
• Using data and communication to track progress and make adjustments
Check out next week's episode for part two of our conversation with Alicia, where we'll dive deeper into strength training for runners.
Alycia Carrillo Website
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Nutritional expert Lisa Franz shares insights on meal timing, protein intake, and strength training specifically designed for runners who want to optimize their performance and overall health.
• The most important factor for weight management is overall daily calorie and protein consumption, not necessarily meal frequency
• Adding a protein-containing snack (200-300 calories) in the afternoon can prevent energy crashes and overeating at dinner
• AI food tracking apps have limitations but can work as supportive tools when combined with manual estimation
• Aim for 80-90% of your diet from whole foods for better satiety, but embrace moderation rather than extreme restrictions
• Strength training for runners should focus on neglected muscles: glutes, upper back, lateral movements, and core stability
• Train in the 6-20 rep range for optimal strength benefits without compromising running performance
• Self-talk and mindset significantly impact nutritional success – reframing negative narratives creates sustainable change
• Having supportive conversations with family/friends about your health goals helps establish your new healthy identity
For more information or to connect with Lisa, visit Nutrition Coaching and Life on Instagram, LinkedIn, YouTube, or check out the Nutrition and Life Podcast.
Lisa Franz Website
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Running performance depends as much on what you eat as how you train, and nutrition expert Lisa Franz breaks down the essentials that can transform your results. Most runners either consume too many calories or consistently undereat, particularly when it comes to protein and other key nutrients.
• Start with tracking your food for 1-2 months as an educational tool to understand what you're actually consuming
• Aim for one gram of protein per pound of goal body weight – most runners need double what they're currently eating
• Protein is crucial for more than just muscles – it builds connective tissue, aids recovery, and helps manage hunger
• Whole foods naturally help you consume about 500 fewer calories compared to processed foods
• Build your plate with approximately 25% lean protein, 50% fruits and vegetables, and 25% quality carbs plus healthy fats
• Personalise portions based on your training volume, body size, and specific goals
• Five servings of fruits and vegetables daily provides essential nutrients for performance and recovery
Don't miss next week's episode where Lisa returns to share more nutrition insights for runners!
Lisa Franz Website
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Dr. Amy Novotny shares her revolutionary approach to running injuries through proper breathing mechanics and body positioning. We explore how this treatment method can transform running performance by addressing root causes rather than symptoms.
• Poor breathing mechanics lead to improper positioning and eventual running injuries
• Most running injuries stem from positional problems, not weakness or lack of flexibility
• When the ribcage lifts during breathing, the pelvis cannot maintain a neutral position
• Dr. Novotny dropped seven minutes from her marathon time using these techniques
• Recovery time dramatically improves with proper breathing techniques
• Children naturally use correct mechanics before developing poor habits
• Schools could incorporate breathing mechanics into curriculum from elementary age
• Learning to relax and change breathing mechanics is essential for injury-free running
• Data-driven running can sometimes disconnect us from our body's natural signals
• Techniques can be learned remotely via video consultations
For consultations or to learn more about these techniques, visit PABRinstitute.com where Dr. Novotny offers free 15-minute consultations to discuss your specific needs.
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Dr. Amy Novotny, a physical therapist turned breathing and pain specialist, shares her revolutionary approach to running performance and pain management through proper breathing mechanics. After discovering that changing her breathing technique eliminated her running pain and improved her marathon times by 14 minutes, she developed the Pain Awareness Breathing Relief method to help other runners transform their performance.
• Physical therapist with impressive running credentials: 40 marathons, 10 ultras including two 100-milers, and an Ironman
• Common misconception: diaphragmatic breathing is NOT belly breathing
• Pushing your belly out when inhaling actually engages back muscles and triggers fight-or-flight response
• Proper technique: allow belly to "spill out" when exhaling, not suck in
• Correct breathing is our natural state as children, but stress changes our patterns over time
• Pain often attributed to aging is actually from accumulated stress-altered breathing
• Learning proper mechanics takes approximately six weeks of consistent practice
• Proper breathing shifts the body from stress-dominant state to balanced, relaxed state even during exercise
• Technique helps engage correct muscles (hamstrings, inner thighs) while deactivating overworked ones
Dr Amy Novotny's website
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Sports psychologist Michael Huber returns for part two of our conversation, diving into practical strategies to calm race day nerves and enhance performance through mental training. We explore how proper preparation creates confidence and discuss techniques to transform pre-race anxiety into positive excitement.
• Understanding why you're running helps reframe nervousness as excitement
• Training your mind alongside your body creates exponential performance benefits
• Preparation includes having mental responses ready for when discomfort intensifies
• Deep breathing techniques can physiologically reduce anxiety during races
• Giving yourself permission to adapt your race strategy reduces pressure
• Social media comparisons can be reframed as sources of confidence rather than inadequacy
• The way we think affects how we feel, which directly impacts performance
• Runners often overthink comparisons with others rather than focusing on their own race
• Mindfulness practices like yoga can help develop mental clarity and breathing control
• Creating positive mental associations can counteract mid-race anxiety
For more mental training resources, Michael recommends "The Brave Athlete" by Dr. Simon Marshall and Lesley Paterson, which offers practical exercises specifically designed for endurance athletes. Find Michael at MichaelVHuber.com for more resources, blogs, and podcasts.
The Brave Athlete
Michael's Website
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In this eye-opening discussion with certified mental performance coach Michael Huber, we explore the crucial but often overlooked mental aspects of running that can make or break your performance, enjoyment, and long-term commitment to the sport.
• Mental strategies can help runners push through self-doubt and pain during races and training
• The importance of having a mental plan before starting a run, just as you'd have a physical training plan
• How writing intentions or mantras on your hand provides visual reminders during difficult moments
• Reframing your relationship with pain—seeing it as evidence of effort rather than something negative
• Breaking larger goals into smaller segments creates clearer connections between daily actions and long-term aspirations
• Viewing injuries as opportunities to strengthen neglected areas rather than purely as setbacks
• Mental flexibility helps with both running challenges and everyday life situations
• Focusing on the process and character development rather than solely on outcome goals
• Acceptance and curiosity about discomfort can help during the return from injury
Join us next week for part two as we continue our conversation with Michael about how the mind can become an integral part of your training plan.
Michael's Website
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Aleksandar Matic shares his journey from beginner to sub-three-hour marathoner and reveals the secrets to building consistency in your running practice.
• Coach Aleksandar emphasizes breaking the "all or nothing" mindset new runners often bring to training
• Running success requires building block by block rather than immediate perfection
• Learning your relationship with running helps you discover what approach works best for your body
• Progress in running often transfers to other areas of life - clients frequently get promotions after completing races
• Consistency trumps perfection - keeping momentum with shorter workouts is better than skipping sessions entirely
• Exercise improves work productivity despite physical fatigue
• The key to marathon success is high weekly mileage to build endurance for the final miles
• Core strength becomes crucial when legs fatigue in late marathon stages
• Novablast shoes are versatile for multiple training types - save carbon-plated shoes for race day
• Don't fear starting slower than you think you should - no pace is too slow for beginners
Aleksandar Matic Links
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Aleksandar Matic , a software engineer turned running coach, shares his journey from viewing running as punishment in Serbian schools to becoming the voice behind one of the largest running communities in the Balkans. His patient coaching approach has helped over 200 runners complete their first races and transformed their bucket-list goals into sustainable, healthy lifestyles.
• Growing up in Serbia, running was used as punishment in schools, creating negative associations with the sport
• Aleksandar's perspective changed during high school in the United States, where he experienced a supportive running community
• As a late bloomer to marathon running, Aleksandar took 10 years to attempt his first marathon out of respect for the distance
• His coaching philosophy emphasizes consistency and understanding individual capacity rather than focusing on pace
• The Belgrade Marathon has grown from 2,000 participants with reluctant community support to 15,000 runners and citywide celebration
• Aleksandar identifies the millennial and Gen Z generations as driving the cultural shift toward running in the Balkans
• Creating running content on TikTok requires balancing popular topics with content that provides genuine value
• The challenge for both runners and content creators is avoiding the trap of seeking quick results instead of building consistency.
Aleksandar Links
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We explore the fascinating world of cadence running with running experts Sophie and Lydia from the Strongest Stride podcast, diving into how to incorporate this technique into your running schedule and the impacts of different running forms.
• Heel striking acts like a brake on your forward momentum, potentially increasing injury risk around the knee joint
• The 180 steps per minute cadence isn't a universal target – individual factors determine optimal cadence
• Consistency in training and building strength matter more than perfect form for most runners
• The genetic components of running ability play a significant role at the elite level
• Australia's running culture has transformed from a niche hobby to mainstream activity since COVID-19
• The psychology behind why runners voluntarily subject themselves to suffering provides insights into human motivation
• Every runner has a unique story and journey worth exploring
• Ocean swimming, cycling, tennis and soccer provide great cross-training alternatives
Connect with the Strongest Stride podcast on all major podcast platforms and find them on Instagram and YouTube @StrongerStride.
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Brian's RunPod welcomes physiotherapists Sophie and Lydia from the Stronger Stride podcast who reveal how physical rehabilitation builds both body strength and mental resilience in injured runners.
• The psychological impact of running injuries extends beyond physical pain to isolation from running communities and endorphin deprivation
• Successful rehabilitation requires patient commitment and understanding why specific exercises matter
• Physiotherapy success comes from patients following through consistently with prescribed exercises
• Effective strength training for runners should focus on 3-4 sets of 6-8 reps with relatively heavy weights
• Key strength exercises include squats, deadlifts, single-leg movements, and calf raises
• Plyometric exercises like pogo hops improve running efficiency by enhancing tendon elasticity
• Cadence adjustments (increasing steps per minute) can significantly reduce knee pain for many runners
• Running form doesn't have one "correct" style—both heel striking and forefoot running can be efficient
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Sophie and Lydia from the Strong Stride podcast join Brian to discuss their journey from high school acquaintances to podcast partners. These two running powerhouses share insights on how they met, their experiences growing up active in Australia, and what inspired them to start a podcast that explores running, motivation, women's health, and strength training.
• Sophie and Lydia met at high school but became friends after running a 6K community race together following their final maths exam
• Both grew up in active Australian households with strong sporting influences
• Lydia's multiple injuries in youth led her to study physiotherapy to help injured runners
• The podcast began while working at a running shoes store, sparked by conversations with customers
• Their most popular episode features "Aidan the dietitian" - nutrition content resonates strongly with runners
• For beginner runners: avoid doing too much too soon and focus on consistency over intensity
• Strength training provides a crucial buffer that helps the body handle the stress of running
• Injuries affect mental health significantly, especially when they impact daily activities beyond running
• Having multiple activities and identities helps runners cope when they can't run due to injury
Listen to the Strong Stride podcast for science-based discussions on all aspects of running and follow Sophie and Lydia for practical advice on building sustainable running habits.
Stronger Stride Instagram
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Brian Patterson continues his enlightening conversation with Ella Proietti, founder of Barrella.co.uk and barre fitness specialist with over 10 years of experience teaching this transformative workout.
• Barre fitness combines ballet techniques with strength training and flexibility work
• Equipment like weights, resistance bands and Pilates balls intensify the workout
• Many people attend barre classes for rehabilitation from injuries
• Particularly effective for strengthening glutes, loosening tight hips, and addressing IT band issues
• Barre classes create quick results through challenging isometric holds and pulsing movements
• Class structure includes warm-up, bar work with equipment, stretching, and floor exercises
• The workout targets muscles most runners don't normally engage
• Clients often experience immediate benefits including feeling "taller" after class
• Common misconception that barre is just graceful ballet movements when it's actually intense strength work
• Many celebrities including Madonna and professional athletes incorporate barre into their fitness routines
• Barre instructors develop their own teaching style and adapt exercises to client needs
For more information or to try a class, visit barella.co.uk or find Ella on Instagram and Facebook @BarellaClasses.
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Ella Proietti , founder of Barella.co.uk, shares her journey from marketing executive to Barre fitness specialist and movement expert, explaining how this ballet-inspired workout can transform runners' performance and prevent injuries.
• Transitioning to fitness at age 40 after a decade-long marketing career
• Starting with Zumba classes where other participants mistook her for a professional dancer
• Building a fitness business gradually from zero attendees at her first class
• The history of Barre fitness, developed by ex-ballerina Lottie Burke in the 1930s
• How Barre combines ballet positions with Pilates precision and strength conditioning
• The structure of a Barre class: warm-up, bar work, floor exercises and stretching
• Why Barre specifically helps runners: strengthening glutes, improving posture and core stability
• Common issues in runners: tight hamstrings, weak glutes, poor core engagement
• How the class accommodates all fitness levels with modifications and options
• The community aspect of group fitness: "People who bar together, stay together"
Find Ella at Barella.co.uk to discover how bar training can revolutionise your running performance.
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Vanessa and Beverly from Stretch Life explain how assisted stretching through Proprioceptive Neuromuscular Facilitation (PNF) can prevent common running injuries and improve performance. They share insights on why proper stretching techniques are crucial for both physical recovery and mental wellbeing.
• Runners get injured due to increased tension in muscle groups that restricts movement and alters running mechanics
• Poor body alignment awareness causes many runners to develop compensation patterns that lead to injury
• PNF stretching both increases flexibility and engages muscles during resistance, improving balance and functional mobility
• Unlike static stretching, PNF reduces cortisol levels and calms the nervous system, creating an emotional release for many clients
• Home stretching cannot replicate professional PNF techniques and may cause micro-tears that lead to increased tightness
• Static stretching should be done post-workout, while dynamic mobility exercises are better for warm-ups
• Stretch Life offers specialized stretching sequences specifically designed for runners' bodies and common problem areas
• Regular professional stretching supports long-term mobility and helps maintain functional movement into older age
If you're interested in trying PNF stretching, check out Stretch Life for their runner-specific stretching packages to prevent injuries and improve your performance.
Stretch Life Website
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We explore the revolutionary world of PNF stretching with Vanessa Lenssen, founder of Stretch Life, and Beverly Analuwa, studio manager and physiotherapist, diving into how this technique can transform a runner's flexibility, prevent injuries, and boost performance.
• PNF stretching works by retraining your nervous system, not just stretching muscles
• Developed in the 1940s, this method is still taught in physiotherapy programmes today
• The technique sends signals to your brain that it's safe to move beyond your natural stretch reflex
• Unlike static stretching, PNF creates muscle memory for sustainable, long-term flexibility
• Benefits include reduced inflammation, better sleep, improved joint alignment, and pain reduction
• Breathing techniques are crucial to achieving deeper stretches and calming the nervous system
• Sessions provide immediate improvements in range of motion without causing pain
• Ideal frequency is a 50-minute session every two weeks
• Perfect for runners of all levels from casual parkrunners to marathon competitors
• One client eliminated shin splints and met his marathon time goals after eight sessions
Come experience how PNF stretching can help you move better, feel taller, and unlock flexibility you never knew you had.
Stretch Life Website
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We welcome back author and ultra-runner Merili Freear who shares her journey from completing a 100-mile race to discovering poetry as a healing practice, along with advice for both new runners and those recovering from injury.
• Merili discusses the unexpected mental challenges she faced after completing her first 100-mile ultramarathon
• How developing a gratitude practice led her to writing poetry as a form of healing
• Her poetry collection "Whispers and Footsteps" explores her journey through doubt and self-discovery
• Advice for new runners: "Start small and don't worry about how it looks - just run for fun first"
• Tips for runners recovering from injury, including cross-training outdoors and writing yourself a sympathy card
• Future ambitions include potentially running a 230-mile national trail across Estonia
• Recommendation for injured runners: "Rebound: Train Your Mind to Bounce Back Stronger from Sport Injuries" by Carrie Jackson and Cindy Kuzma
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We welcome back Merili Freear to discuss her remarkable journey since her last appearance, including completing a grueling 100-mile ultra marathon and venturing into poetry.
• Marketing her book helped Merili overcome shame about her depression and mental health struggles
• Digital marketing course provided new skills she wouldn't have pursued without the book
• Training for a 100-mile ultra focuses primarily on mental preparation rather than just physical conditioning
• Robin Hood 100 race features canal paths and two 30-mile woodland loops with strategic aid stations
• Weather extremes during the race (intense heat followed by heavy rain) contributed to nearly half the field dropping out
• Support runners allowed to join after 52 miles helped Morelli through difficult night sections
• Ultra running community is more welcoming with less emphasis on times compared to marathon culture
• Walking during ultras is normalized, creating less pressure than marathons where finish times are scrutinized
• Morelli finds satisfaction in inspiring ordinary runners to attempt extraordinary challenges
Join us next week for the second part of our conversation with Morelli as we explore her future plans and newfound passion for poetry.
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Sleep consultant Lindsey Hanna returns to discuss how quality sleep can revolutionize your running performance through improved recovery, enhanced decision-making, and proper hormone regulation.
• Sleep releases growth hormone essential for repairing muscles and strengthening bones
• Poor sleep disrupts hunger hormones, making weight management more difficult
• Quality sleep improves endurance, reaction times, and overall performance
• Your mental sharpness and ability to concentrate during runs depends on good sleep
• Sleep deprivation negatively affects motivation to train
• Short 20-30 minute naps can be beneficial but timing matters
• Creating a dark, comfortable sleep environment triggers proper melatonin production
• Avoiding screens before bed prevents blue light disrupting your sleep cycle
• Maintaining consistent sleep and wake times optimizes your body clock
• Shift work significantly disrupts sleep patterns and should be avoided when possible
Find Lindsay on Instagram @yoursleepclinic or visit her website at www.yoursleeepclinic.com for courses and more information.
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Sleep consultant Lindsey Hanna reveals the profound impact quality sleep has on running performance, sharing her journey from corporate manager to sleep expert after personal struggles with sleep deprivation.
• Sleep is divided into non-REM and REM phases, with deep sleep being crucial for muscle repair and physical recovery
• Quality of sleep matters more than quantity - consistent sleep cycles are more beneficial than longer, fragmented sleep
• Cognitive Behavioral Therapy for Insomnia (CBTI) is now the gold standard for treating sleep issues, more effective than medication
• Sleep trackers can cause anxiety and aren't entirely accurate - focus more on how you feel than the data
• Sleep interruptions like nighttime bathroom breaks typically happen between sleep cycles
• Monday mornings are the most common time for heart attacks, partly due to weekend disruptions in sleep patterns
• Our brains periodically check our sleep environment for safety, an evolutionary mechanism from our ancestors
Join us next week for part two as we continue exploring how mastering your sleep routine can unlock new levels of athletic achievement.
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Christi Dee shares her journey from casual runner to marathon coach and children's book author, highlighting how running transforms lives and builds communities.
• Collaborated with TJ Daly on running events after joining his 50-mile fundraiser as the only woman participant
• Reflects on the evolution of women's running, from historical exclusion to today's record-breaking achievements
• Emphasizes inclusivity in coaching: "If you run, you're a runner" regardless of pace or body type
• Published two children's books about running - "Can a Frog Jog?" for ages 3-6 and "Maya Runs a Marathon" for ages 6-12
• Warns against the comparison trap on social media that can undermine runners' confidence
• Has completed all World Marathon Majors with London being a favourite experience
• Currently working toward running marathons on all seven continents
Christi Dee's Website
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Christi Dee transforms from a child who feared the school mile run into an accomplished ultra-marathoner and certified running coach, showing how one defining moment at a finish line can change life's trajectory.
• From dreading PE class mile tests to completing 43 marathons and 17 ultras
• Started running through "peer pressure" from friends training for a half marathon
• Finding motivation through community and connection with fellow runners
• Prioritising discipline over motivation with 3:30am training sessions
• Navigating safety concerns as a woman running alone in early morning hours
• Adapting training methods with age - incorporating strength training and nutrition focus
• Shifting from corporate life to professional running coaching with RRCA certification
• Collaborating rather than competing with fellow coaches in the running community
• Building a business to share running knowledge and joy with beginners
Christi Dee's Website
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In part two of my chat with TJ Dailey he shares his remarkable journey from seeking validation through running to becoming an accomplished ultramarathoner, offering insights on perseverance, community, and adapting to challenges.
• Started ultra running after completing a marathon with his brother, progressing quickly from a 50K to a 100-miler in less than a year
• Discovered that ultra distances provide multiple "second winds" if you push through initial walls
• Led a team to victory in the Great American 5000 virtual race during the pandemic, with 24 people running all-out for an hour daily
• Currently adapting training after being diagnosed with rheumatoid arthritis
• Draws inspiration from running legends Roger Bannister and Steve Prefontaine
• Recommends beginners find what specifically excites them about running and start with small, manageable efforts
• Suggests configuring running to fit your lifestyle rather than forcing yourself into a rigid program
• Using technology like Shokz headphones and stride pods to enhance the running experience
• Transitioning focus from personal records to producing events and supporting other athletes
Check out mesh-tc.com for information on races, documentaries, and more resources from TJ and his running community.
Shokz Headphones
TJ Dailey's Website
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TJ Dailey shares his remarkable journey from reluctant middle-school runner to founder of the thriving MTC Club, a running community that spans seven states with over 100 members. His transformation story begins with a pivotal phone call in 2012 that sparked both personal weight loss and a passion for building an inclusive running community.
• Started running in elementary school as a social activity, not because he was naturally gifted
• Used cross-country as a way to cope with transitioning from a small private school to a large public school
• Took lengthy breaks from running, including a period where he gained 70 pounds
• Transformed his health in just six months through disciplined nutrition and running
• Founded MTC Club with family members before expanding organically to over 100 runners
• Developed a "virtual-first" approach that works well for busy professionals in their 30s to 50s
• Offers specialized coaching services with different training philosophies to match runner needs
• Creates partnerships rather than competition with other running clubs
• Organizes races that now sell out months in advance
• Reflects on the balance between enjoying running's simplicity and modern data-tracking technology
Join us next week for part two of our conversation with TJ Dailey, where we'll discuss running heroes like Roger Bannister and more insights from his running journey.
TJ Dailey's Website
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Jason Noel shares the second part of his incredible journey from brain cancer diagnosis to marathon finisher, revealing how running became his path to recovery and a complete transformation of his life priorities. His story goes beyond athletic achievement to show how facing mortality shifted his focus to what truly matters: faith, marriage and family.
• Training for a Disney half marathon while still on chemotherapy after being told by doctors it might not be possible
• Using no formal training plan for his first half marathon—simply running with a friend without tracking heart rate or following structured sessions
• Completing his first full marathon at Chicago 2023, just two years after his brain cancer diagnosis
• Fundraising creatively for brain cancer research, including his daughter's fairy garden with QR codes and partnerships with local businesses
• Setting ambitious goals including running the Berlin Marathon and potentially attempting a half Ironman triathlon
• Shifting priorities completely after cancer—from corporate success to focusing on faith, marriage and family
• Managing dark days during recovery while his family developed resilience and a grounded perspective
• Building a supportive running community that provides both accountability and meaningful conversation
Listen to part one of Jason's story in our previous episode to hear about his initial diagnosis and treatment journey.
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Jason Noel shares his extraordinary journey from battling two cancer diagnoses to finding healing and purpose through running. Transforming from a sedentary lifestyle to running 1,000 miles in a year, Jason demonstrates how physical movement became crucial to his recovery process both physically and mentally.
• Former high school athlete who abandoned fitness for 25 years after college
• Diagnosed with thyroid cancer in 2016 after reaching 253 pounds
• Found running community in 2018 that helped establish consistent exercise habits
• Completed ambitious 1,000-mile running goal with a partner in 2019
• Experienced seizure in 2021 leading to brain cancer (glioblastoma) diagnosis
• Underwent 17-hour brain surgery followed by 42 days of radiation and chemotherapy
• Used walking and gradual movement as key recovery strategies after surgery
• Continued running throughout treatment whenever physically possible
• Now maintains regular medical monitoring while staying active
• Credits faith, family, medical care, and movement as his foundation for recovery
Listen to part two next week to hear the continuation of Jason's inspiring story of resilience and determination.
American Brain Tumor Association
Brain Tumor Awareness Month
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Merili Freear shares her transformation from someone who hated physical education at school to becoming an ultramarathon runner, coach, and author who completed two 40-mile ultras and wrote a book about her journey.
• Started running during the first COVID lockdown in April 2020 to escape feeling trapped at home with her young son
• Completed her first marathon just five months after beginning running
• Learned to overcome injuries by combining physical rehabilitation with mental resilience techniques
• Discovered that running success depends more on mental strength than physical ability
• Obtained running coach qualifications to better understand proper technique and help others
• Used running as a way to improve mental health rather than for weight loss or external validation
• Published "Just Run: My Love for Running and How the Impossible Becomes Possible" to share her experiences
• Believes celebrating small wins is more important than comparing yourself to others
Don't get overwhelmed with advice - focus on enjoying your runs and improving one aspect at a time. It doesn't matter how slow or fast you go, you own that run.
Merili Freear Book - Just Run
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Discover how Pilates can transform your running performance through improved flexibility, strength, and mobility with expert teacher Lucy Tomlinson, founder of Welcome Pilates.
• Pilates complements running by targeting smaller muscle groups that support your joints
• The ABCs of Pilates: Alignment, Breathing, and Centering form the foundation of practice
• Lucy discovered Pilates during university while experiencing poor mental health
• Just one session per week can produce noticeable benefits for runners
• Key exercises like "The Hundred" build core strength that translates to running efficiency
• Reformer equipment can provide both added resistance and rehabilitation benefits
• Common runner issues like tight hamstrings and hip mobility can be addressed through specific Pilates exercises
• Pilates focuses on moving your spine in all directions to counterbalance the forward motion of running
• Lucy's inclusive approach welcomes all fitness levels and body types
• Online and in-person options make Pilates accessible for busy runners
Visit welcomepilates.com to try your first class free and follow @welcomepilates on Instagram to learn more.
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Brian Patterson announces a brief break from new content due to personal reasons but reassures listeners he'll still be present on the feed during this time.
• Re-releasing popular full interviews with Lucy Tomlinson and ultra runner/author Merili Freear
• Upcoming interviews with cancer survivor Jason Noel about his inspirational journey
• Future conversation with TJ Dailey about creating impactful running communities
• Scheduled discussion with sleep expert Lindsey Hanna on improving running performance through better sleep
• New content returning to the feed in the coming weeks
Stay tuned for these exciting episodes, and thank you for your patience!
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Rachel Sinders shares her incredible journey from a casual runner to a dedicated coach, explaining how running coaching creates sustainable plans that respect each person's lifestyle while helping them achieve their goals.
• Running coaches aren't about pushing people to exhaustion but creating manageable, personalized plans
• Many runners overtrain by running too hard too often without proper recovery
• Balancing high-intensity workouts with running training requires prioritizing your primary goal
• Personal injury experiences make Rachel a more empathetic, understanding coach
• Strength training (especially single-leg exercises) is crucial for runners, even just 20-30 minutes twice weekly
• Finding consistency in strength training matters more than complex exercise routines
• Mental aspects of running are increasingly recognized as crucial for performance
• Building community among runners provides motivation and support beyond individual coaching
• Rachel's coaching philosophy emphasizes quality over quantity and long-term relationships with athletes
If you're inspired by Rachel's approach to running, check out her coaching services or follow her journey as she prepares for the London Marathon and potentially Tokyo Marathon next year.
Rachel's Website
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Rachel Sinders shares her journey from non-athlete to marathon coach, revealing how she found her passion for running in college and eventually turned it into a coaching career helping others achieve their running goals.
• Finding running on her own terms after avoiding sports in high school
• Starting with the Indianapolis Mini Marathon and gradually improving her half marathon times
• How pushing twins in a jogging stroller unexpectedly improved her running strength and speed
• Transitioning from personal improvement to helping others as a certified running coach
• Evolution of coaching philosophy to focus on how runners feel rather than just pace data
• Balancing family life with coaching and running marathons for charity
• Improvements in running nutrition and fueling strategies over the past decade
• Creating customized training plans that fit into clients' lives rather than forcing rigid schedules
• Measuring success not just by PRs but by how runners feel during and after races
Rachel's Website
V.02 Website
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Discover the transformative power of food in our latest episode, focusing on nurturing a positive relationship with cooking. We chat with nutritional expert Dr. Monika Gostic, exploring how cultural influences shape our eating habits and providing practical tips to make cooking enjoyable.
• Discussing the importance of understanding your relationship with food
• Sharing cultural perspectives in cooking traditions
• Tips for making healthy meals while respecting family recipes
• Exploring the psychological aspects of cooking
• Addressing socioeconomic impacts on food choices
• Encouragement to embrace creativity and mindfulness in the kitchen
If you'd like to learn more about making your meals healthier without extra effort, check out Monika’s website where you can schedule a free 15-minute consult.
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Nutrition expert Dr Monika Gostic discusses how personalised nutrition can transform wellbeing. She emphasises the importance of understanding individual needs regarding diet and health.
• Introduction to Dr Monika Gostich and her work in personalised nutrition
• Exploring the connection between gut microbiome, nutrition, and mental health
• The pitfalls of fad diets and the importance of nutrition diversity
• Understanding chronic inflammation and its effects on the body
• Practical dietary tips for optimal health and running performance
• The evolving nature of dietary science and individualised health strategies
Dr Monika Gostic Website
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Looking to elevate your running game? You'll love hearing from Dominic Stead, co-founder of Sporting Feet, who joins us to demystify the nuances of running footwear. Dominic offers invaluable insights into why personalized shoe fitting is crucial for performance and comfort, challenging common misconceptions and revealing the latest in shoe technology that’s making runners lighter and faster. Tune in to hear how a tailored approach to shoe shopping can benefit everyone from the casual jogger to the seasoned marathoner.
In our chat, Dominic shares heartwarming stories about how the right footwear can transform lives. Learn how Sporting Feet supports community runners, from older adults seeking enhanced mobility to locals gearing up for their first Couch to 5K. Discover how these specialized stores go beyond commerce, building community spirit and supporting local running events without stepping on anyone’s toes. It’s all about finding that sweet spot between community engagement and business goals, a balance that benefits everyone involved.
We also tackle the modern retail landscape, where Dominic sheds light on the shifts between online and in-store experiences. With a nod to the local fame from "Ted Lasso," we explore how Sporting Feet manages foot traffic, blending digital presence with traditional customer service. Listen as Dominic discusses the strategic use of data, drawing parallels to sports analytics in "Moneyball," and how it’s influencing both their business strategies and the wider sports community. Don't miss the closing segment where we emphasize the growing importance of Sporting Feet's online platforms and their ever-expanding reach through social media.
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What happens when a successful media career pivots to the world of sports retail? Meet Dominic Stead, co-owner of Sporting Feet, who takes us on his remarkable journey from 25 years in media and advertising to becoming a sports footwear entrepreneur. With a passion for sports since his school days and a background as a university-level tennis player, Dominic, alongside his business partner Geoff Ross, created Sporting Feet to address the vital need for quality athletics footwear. He shares his personal experiences, revealing the importance of selecting the right gear, and offers a unique perspective on building deeper connections within the running community through personalized service.
Join us as we explore Dominic's transition from media mogul to retail innovator, navigating the unexpected challenges of the COVID-19 pandemic. Discover how he and Geoff leveraged their media expertise to adapt their business model, introducing innovative solutions like virtual gait tests and personalized customer service that kept them thriving. This episode delves into the resilience and adaptability required to succeed in today’s changing market, offering invaluable insights for sports enthusiasts and budding entrepreneurs alike. Get ready for a lesson in passion, perseverance, and the power of community in business.
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This episode explores the cultural significance of running in communities around the world, highlighting its role in identity, spirituality, and social connection. From the remarkable running achievements of Kenyan athletes to the profound spiritual practices of Japanese marathon monks, we celebrate the diverse experiences that make running a unifying force in human experiences.
• Examining the Kenyan dominance in long-distance running
• The cultural significance of marathon monks in Japan
• Insights into the Tarahumara running culture in Mexico
• The rich heritage of Finnish runners and the concept of 'sisu'
• The importance of embracing diversity and inclusivity in running communities
• The community-building power of running experiences globally
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Travis Ireland shares his inspiring journey from gambling addiction to creating the virtual running community Run the World, highlighting how running has transformed his life and the lives of many others. We discuss the evolution of the app, the importance of community support, and practical advice for beginner runners.
• Travis's transition from a gambling addiction to running
• The creation and evolution of the virtual running app
• Importance of community and engagement in running
• How virtual running can enhance mental health
• Encouragement for beginners to find joy in running
• Future plans for the app and expanding internationally
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Travis Ireland's incredible journey from gambling addiction to becoming an ultramarathoner and the creator of the Run the World app demonstrates the transformative power of running and perseverance. His story inspires listeners to confront their challenges and discover the impact of community support and personal passion.
• Travis's early love for sports and how he engaged in multiple activities
• The camaraderie among friends that drove his competitive running ambition
• The impact of gambling addiction on his life and relationships
• The turning point that led him to seek help for his addiction
• How the creation of Run the World app symbolises his recovery and commitment to running
• The ongoing significance of running as a therapeutic outlet in his life
• A teaser for the next episode, focusing on the evolution of his running journey
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Music enhances the running experience, boosting performance and enjoyment through improved cadence and reduced perceived exertion. The episode delves into BPM significance, creating tailored playlists, and important safety considerations around running with music.
• Discussion on the connection between running and music
• Benefits of listening to music during runs
• The importance of BPM for enhancing cadence
• Tips for crafting the perfect running playlist
• The emotional and motivational impact of music
• Safety considerations when running with music
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This episode explores the transformative power of running and the journey of overcoming feeling stuck in a corporate job through storytelling and personal growth. Hannah shares her experiences with mental health, the importance of journaling, and how to enjoy the running journey, offering insights and motivation for listeners to embrace their own paths.
• Discussing mental toughness in running
• The contrast between treadmill and outdoor running
• Hannah’s journey from corporate to podcasting
• Importance of community and storytelling
• The role of journaling in mental clarity
• Overcoming anxiety and building confidence
• Advice for beginners in running
• Future directions for the podcast
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Hannah Mulhern's journey from collegiate basketball player to passionate runner illustrates how life changes can lead to newfound freedom and mental clarity. This episode highlights the impact of running on mental health, the importance of setting goals, and how overcoming challenges on the track translates into resilience in life.
• Exploring the connection between sports and mental health
• Hannah's transition from basketball to running
• The importance of finding joy in movement
• Strategies for overcoming the awkwardness of starting a new sport
• The role of setting goals in achieving personal growth
• Navigating the challenges of injuries and training
• The significance of community in the running world
• How to embrace discomfort for personal transformation
• Encouragement for those hesitant to start their running journey
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This episode explores the significant impact of artificial intelligence in the world of running, discussing both its benefits and limitations compared to traditional coaching methods. We examine various AI applications that can enhance training, performance analysis, and running form, while emphasizing the continued importance of human interaction in coaching.
• Discussion of AI and machine learning concepts
• Examples of AI applications in running
• The personal journey of creating an AI coaching tool
• Analysis of running form using AI technology
• Overview of Strava's Athlete Intelligence tool
• Challenges and limitations of AI in coaching
• Comparison between human coaching and AI-driven approaches
• Insights into the future of running with AI integration
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This episode delves into the comparisons between the Apple Watch and Garmin running watches, highlighting their distinct features, strengths, and weaknesses. We discuss the fundamental differences in design, battery life, analytics, and music integration to help listeners choose the right watch for their running needs.
• Overview of smartwatches versus running watches
• Apple Watch capabilities and limitations
• Detailed analysis of Garmin’s running-specific features
• In-depth comparison of running analytics and training feedback
• Discussion on battery life and usability during workouts
• Music integration differences between Apple Watch and Garmin
• Future trends in running technology and device integration
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Ready to transform your run into an eco-friendly powerhouse? Join me, Brian Patterson, as we uncover the benefits of sustainable running, where every step you take can contribute to a healthier planet. We'll explore the cutting-edge trend of manual treadmills, which not only boost your workout but also slash your carbon footprint. Discover how these innovative machines, like the Sports Art Verde treadmill, are revolutionizing fitness by generating electricity while you run. We dive into the affordability, versatility, and challenges of these treadmills, ensuring you have all the insights needed to make an informed choice.
But that's not all—our journey goes beyond equipment. We'll discuss how to incorporate sustainability into every aspect of your running routine, from selecting durable shoes and mindful nutrition to participating in eco-friendly races. Learn how small changes, like using reusable water bottles and supporting brands with transparent practices, can make a significant impact. We'll also highlight the importance of community engagement in promoting greener practices in races. Together, we can take strides towards a sustainable future, nurturing both our bodies and the environment.
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Running a marathon might seem like a daunting task, but with the right coach and community, it's an incredible journey of transformation and triumph. This episode features my conversation with Andrea, a trailblazer in remote running coaching, who shares her innovative methods using technology like the Training Peaks app to guide clients across the globe. Andrea's passion is infectious as she explains how she builds a supportive community through regular check-ins and group chats, highlighting how technology bridges distances and fosters genuine connections. Her story of training for the New York Marathon, inspired by the documentary "I'm Not a Runner," is a testament to the power of perseverance and community.
Experience the exhilaration of the New York Marathon through the eyes of three courageous women, including Bronwyn, who conquered the race's grueling challenges with the help of the "Project Finish" initiative. Despite obstacles that would deter many, these women embodied resilience, crossing the finish line and celebrating their monumental achievements. Andrea will share her own marathon adventure through the streets of New York City, where the vibrant atmosphere, local hospitality, and her love for the city's culture turned every mile into a joyous celebration. You’ll also get her best tips on tackling jet lag and adjusting to time differences, ensuring your marathon experience is as fulfilling as it is memorable.
Join Andrea on a global running journey, exploring the joy and camaraderie of park runs and the allure of marathons worldwide, from the bustling streets of Tokyo to the scenic trails of Queenstown. We'll discuss the importance of focusing on personal progress and the transformative power of running, whether you're a beginner or a seasoned marathoner.
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Have you ever felt the weight of life’s challenges and wondered how to find joy amidst the chaos? Meet Andrea Doney from Runwiththeslowcoach.com, who transformed her perspective on running through life-altering events like her husband's cancer diagnosis and infertility struggles. Andrea's incredible story showcases how running became her sanctuary, offering mental peace and newfound community connections. Forget the race to personal bests—Andrea's journey is about the simple, yet profound act of showing up and moving, a message that resonates with anyone who believes they aren't the "typical" runner.
Join us as we explore Andrea's transition to becoming a Slow Coach, where she's crafted an inclusive, mental wellness-focused coaching method. From battling imposter syndrome to cultivating a supportive global community, Andrea's approach to coaching is as unique as it is inspirational. Discover how this self-described "slow runner" turned her curiosity about running science into a thriving career, offering both online and in-person sessions that celebrate personal progress over perfection. Whether she's coaching clients worldwide or sharing tales from her New York Marathon adventure, Andrea's story is a testament to the transformative power of running and the importance of embracing your journey, pace and all.
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Ready to transform your running journey with insights from the best in the field? This episode of Brian's RunPod promises a powerhouse of motivation and knowledge. Meet Jon Beeson, who openly discusses his challenging yet inspiring comeback story from injury and surgery. Hear from Olympian Stuart Hayes as he shares indispensable tips on gym work and body alignment that could redefine your approach to running. Coach Andrew Wren takes center stage with his vital advice on running cadence, a game-changer for improving your form. Plus, get inspired by Lucy Tomlinson's resonant insights and Tom Gaymor's incredible pivot from race car driving to a fulfilling new path. Each story is a testament to resilience and adaptability, offering valuable lessons for runners at every level.
Elevate your marathon training with strategic tips from this episode’s standout guests. Renowned coach Paul Piper breaks down the 80-20 rule, explaining why balancing easy recovery runs with intense sessions is crucial. Discover how Paul Butler's passion for the Parkrun community has become a cornerstone of his daily routine, enhancing both energy and mental health. These narratives emphasize the power of community, routine, and thoughtful training. Whether you're a seasoned runner or just starting, this episode is a treasure trove of wisdom and inspiration to help you achieve your running goals. Listen, learn, and let these stories guide you to a new personal best.
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Transform your running and triathlon journey with insights from top experts featured in this episode of Brian's Rompod. Discover how Dr. Jeffrey Sankoff redefines swimming for runners eyeing a triathlon, focusing on body position over kicking power to conserve energy and boost performance. Dr. Katy Kennedy sheds light on the essentials for beginner female runners, from pacing strategies to investing in premium gear to avoid injuries and maximize enjoyment. Additionally, Dr. Nichola Renwick takes us through the biomechanics of sports bras, debunking myths and underscoring the importance of the underband for optimal support.
Be inspired by remarkable stories of resilience and growth that underscore the power of community and personal transformation. Hear from Merili Freear as she shares her motivational journey from a sedentary lifestyle in Estonia to conquering ultra-marathons in England, driven by strength training and a spirit of perseverance. Learn practical advice on balancing life from Carleth Keys, whose passion for running is fueled by her son's inquisitive nature about marathons. Jana Barrett, a movement coach from New Zealand, highlights the significance of mobility and her transition from the Czech Republic to becoming a body movement specialist. These narratives celebrate the inspiring spirit of the running community and offer invaluable takeaways for athletes at every level. Plus, not forgetting expert Yoga insights from Nicky Yazbeck
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Unlock the secrets to injury-free running and elevate your performance with expert tips from Paula and Molly from St. Margaret's Physio. You'll discover how to tackle common overuse injuries like IT band syndrome, shin splints, and plantar fasciitis with proven strategies that prioritize training load management, rest, and strength training. We delve into the art of listening to your body and provide guidance on adapting your training plans for optimal health. Personal insights from Molly underscore the power of personalized coaching over generic running apps, while we also tackle the critical role proper footwear plays in supporting your body mechanics, offering essential advice for runners of all levels.
Join us as we explore the dynamic collaboration between physiotherapy and sports massage therapy, showcasing how Molly's addition to the team enhances client outcomes through comprehensive care. By bridging the gap between these therapies, we address both immediate concerns and long-term physical well-being. Dispel common myths about sports massage as we highlight its benefits beyond athletic performance, such as enhancing posture for desk-bound workers and drivers. The episode rounds off with an inspiring story of transformation, demonstrating the profound impact of strength training on running success and how past injuries don't have to signal the end of your running journey.
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Discover how sports massage and physiotherapy can revolutionize your running journey with insights from our exceptional guests, Molly and Paula, from St Margaret's Physio. Molly, who grew up in a sports-centric family, and Paula, driven by her strongman father and athlete brother, share their experiences and the pivotal moments that shaped their careers. They bring a wealth of knowledge on enhancing athletic performance and preventing injuries, making this episode a must-listen for any runner.
Unlock the secrets to maintaining peak muscle condition with our discussion on the vital role of stretching and its creative integration into your running routine. Molly and Paula provide expert tips on how to keep your muscles healthy and flexible, whether you're gearing up for a marathon or simply aiming for a personal best. Learn how tailored sports massage and physiotherapy plans can benefit both those recovering from injuries and runners looking to optimize their performance.
Embark on an empowering journey from student to entrepreneur with Paula as she recounts her rigorous academic path and transition into private practice. Gain insights into the challenges and triumphs of starting a business in the field of sports therapy. This episode also delves into the importance of overcoming limiting beliefs and how Molly and Paula inspire individuals to envision new possibilities beyond mere recovery, whether you're tackling sports-induced injuries or aiming to enhance your everyday movement.
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Ever wondered if the "no pain, no gain" mantra is holding back your running potential? In this episode of Brian's Run Pod, we promise to flip your understanding of running on its head with Denny Krahe, as we explore smarter, pain-free training strategies. Discover how heart rate training can revolutionize your fitness journey, setting the stage for advanced techniques like intervals and tempo runs, all while minimizing injury risks. Whether you're a weekend warrior or a marathon veteran, our conversation is filled with insights that will enhance your running experience with more joy and less pain.
Running techniques often come with rigid rules and misconceptions. Denny and I tackle the oversimplification of the 180 steps per minute guideline and the myths surrounding heel striking. We emphasize the importance of personalized training approaches, understanding that every runner has unique needs. By focusing on what truly works for individual runners, we aim to enhance performance and enjoyment, making the running journey as fulfilling as possible. It's time to break away from one-size-fits-all advice and embrace a training plan that suits your unique biomechanics and cadence.
Join us as we explore the essence of easy running and endurance building. Highlighting the value of slower-paced runs, we discuss how they can enhance endurance and physiological adaptations, leading to long-term success and longevity in the sport. We also delve into the shift from interview-centric episodes to a blend of coaching content, sharing personal interests like favorite sporting icons and running playlists. This episode is not just about running; it's about fostering camaraderie and gratitude in the running community, leaving you inspired and eager to lace up your shoes and hit the road.
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Ever wondered how a former ice hockey player and casual golfer transforms into a dedicated marathon runner and influential coach? Join us on Brian's RunPod as we feature a compelling conversation with Denny Krahe, creator of Dizruns.com and the voice of Dizruns Radio. We explore Denny's journey from reluctantly running to stay fit during his college years in Florida to becoming a marathon enthusiast while balancing his responsibilities in grad school. His story is a testament to how persistence and a shift in perspective can turn an obligatory activity into a genuine passion.
Denny takes us through his evolution from a casual runner to tackling half marathons and full marathons, even diving into the trials and tribulations of marathon training when underprepared. He shares anecdotes from his days working on a college track team’s medical support staff, shedding light on the camaraderie and challenges that come with pursuing long-distance running. This episode is packed with insights on the resurgence of running's popularity, historical milestones that have shaped the sport, and the lessons Denny learned from both his successes and mistakes.
In the final segment, we delve into Denny's coaching philosophy, emphasizing the importance of personalized coaching approaches. Denny highlights the balance between firm guidance and understanding an athlete's broader responsibilities, ensuring that running remains an enjoyable part of their lives. Tune in to hear about how major races like the Chicago Marathon have become increasingly competitive and get Denny’s best advice for runners looking to find their own passion in the sport. Whether you're a seasoned marathoner or just starting your running journey, this episode offers valuable takeaways for athletes at every level.
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Imagine a world where running brings communities together, transcending competition and embracing inclusivity. Join me, Brian Patterson, as we celebrate 20 incredible years of Parkrun, a global sensation founded by Paul Sinton-Hewitt that started with just 13 runners in London's Bushy Park. You'll learn how this humble time trial blossomed into a worldwide movement spanning 22 countries, thanks to its simplicity, free access, and community-driven spirit. Discover the inspiring journey of Sinton-Hewitt, who envisioned a welcoming space for everyone, from families and novice joggers to seasoned athletes.
Explore the heartwarming impact and monumental growth of Parkrun, now a cherished tradition at over 770 locations in the UK alone. We'll dive into the camaraderie that transforms each Saturday morning run into a community celebration, fueled by dedicated volunteers and the beloved post-run coffee ritual. Despite its vast expansion and business evolution, Parkrun stays true to its roots, prioritizing accessibility and community engagement. Whether you're seeking inspiration or a sense of belonging, this episode reveals how Parkrun has reshaped running cultures worldwide, leaving a lasting legacy of health, friendship, and transformation.
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Can yoga really transform your running game? Join us for an enlightening episode with yoga expert Nicky Yazbeck as we uncover the powerful intersection of yoga and running. We'll dive into how different yoga styles like Ashtanga, hot yoga, and aerial yoga can enhance your performance, flexibility, and mental resilience. Nicky shares practical tips for runners, including incorporating yoga into your routine and targeting tight hips and hamstrings with specific poses like the figure four. Plus, learn about the potential risks associated with hot yoga and why aerial yoga might just be the fun strength-builder you need.
Breath is more than just an element of yoga—it's a game-changer. Discover how controlled breathing can enhance muscle release and improve the overall effectiveness of your stretches. We'll share practical advice for simple stretches you can do anywhere, from your office chair to your living room, emphasizing the importance of moving the spine in six directions. Yoga's accessible nature means it's suitable for everyone, regardless of body size or shape, and consistent practice with proper breathing techniques can lead to significant growth and flexibility.
Feel the power of yoga beyond the mat as we delve into its impact on confidence and community. Nicky and I explore how poses like warrior stances and heart openings can empower you to stand taller and prouder, contrasting yoga's communal nature with the solitary experience of running. We address common misconceptions about yoga, highlighting its growing popularity among men and athletes. For beginners, we offer practical advice on finding the right teacher and the importance of trying different styles. Join us as we share our journeys and the transformative experiences of teaching and practicing yoga, setting you on the path to a holistic fitness journey.
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Unlock the secrets to mindful movement and discover how to elevate your running game with our incredible guest, seasoned vinyasa yoga teacher Nicky Yazbek. With over two decades of experience, Nicky takes us through her inspiring journey from her early gym days, influenced by her athletic parents, to finding her passion for yoga. She offers priceless advice on choosing the yoga style and teacher that best align with your personality, especially if you're a beginner. Runners, often driven by a type A personality, might naturally lean towards the active vinyasa flow, but Nicky encourages exploring different styles to reap the full range of benefits yoga has to offer.
Get ready to understand what makes yoga unique compared to other sports and how age is just a number when it comes to progress in yoga. Nicky explains the initial hurdles new practitioners face, such as decoding yoga movements and language, and how men, in particular, might find it more challenging due to engaging less-used muscles. We also dive into the distinctions between Hatha and Vinyasa yoga, dissecting their suitability for both beginners and seasoned yogis. Whether you're a runner aiming to enhance your performance or someone eager to start a transformative journey, this episode is brimming with insights to inspire and guide you.
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Can a simple broomstick and 10 minutes a day really transform your mobility? Join us on Brian's Run Pod as we chat with Jana Barrett, a body movement specialist from New Zealand, who reveals the secrets behind her innovative fitness techniques. Jana shares how everyday items can be powerful tools in enhancing mobility and fitness. She dives into the unique benefits of the steel mace, with its uneven weight distribution, and how it offers a challenge like no other traditional weightlifting equipment. Jana's passion for training women, especially those in their 40s, shines through as she explains the natural comfort level that can foster effective training relationships.
We explore the ins and outs of steel mace training, starting from beginner-friendly guidance to the importance of maintaining consistent dimensions while increasing weights. Jana unpacks the exceptional benefits that come with this unconventional training method, such as enhanced joint and ligament strength. Through her personal anecdotes and inspiring success stories, including an ultra-marathon runner who saw remarkable results, Jana underscores the value of the steel mace in achieving holistic fitness and functional strength, making it a must-try for athletes of all levels.
Mobility isn't just a buzzword—it's crucial for active aging and injury prevention. Jana offers valuable insights on integrating daily mobility exercises to maintain joint health and prevent common running injuries. For those over 40, even just 10 minutes of targeted mobility work can significantly improve basic movements and sustain an active lifestyle. We emphasize that consistent effort in keeping the body moving well allows individuals to enjoy activities like running well into their later years. Tune in to learn how investing in your mobility today can help you live life to the fullest, ensuring you stay active and healthy for years to come.
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Ever wondered how to balance motherhood, personal care, and a thriving career in fitness? Our latest episode features the inspiring Jana Barrett, a body movement specialist and self-described feminine warrior. Join us as Jana recounts her childhood adventures in the wild outdoors of communist Czech Republic and her transformative journey after moving to New Zealand. Discover how Jana’s passion for empowering women through holistic wellness and strength training emerged from her own life experiences, including the pivotal moment when she hired a trainer and found a new path in fitness.
We also dive deep into the evolution of women's fitness, particularly the shift from traditional weightlifting to a focus on injury prevention, rehabilitation, and overall health longevity—a change accelerated by the COVID-19 pandemic. Learn about TACFIT, a method that emphasizes physical, mental, and emotional well-being, and explore the innovative use of functional fitness tools like club bells and steel maces. These tools offer a unique approach to building real-life strength and agility. Jana’s dedication to helping women nurture and move their bodies offers a refreshing and empowering perspective on fitness and wellness you won’t want to miss.
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Uncover the secrets to becoming a stronger, more resilient runner with expert insights from Louise Valentine on Brian's Rompod! Learn how tailored strength training programs can be your game-changer, whether you're prepping for your first marathon or just hitting the pavement for fun. Louise shares her expertise on balancing lifting schedules with running workouts, emphasizing the importance of breaking sessions into upper and lower body to avoid overloading your legs. Discover the powerful benefits of compound exercises like deadlifts and squats, which not only enhance performance but also significantly reduce injury risk. Plus, understand how strength training can boost your hormonal health, improving your overall fitness and resilience.
For our female runners, especially those over 30, this episode is packed with gold. Louise dives into the nuances of hormonal health, providing practical advice on balanced training, proper nutrition, and essential self-care practices like soft tissue work and hip realignment. Get introduced to the Badass Breakthrough Academy, designed to empower women navigating the perimenopausal phase with the knowledge and tools to optimize their health and fitness. And if you're curious about the latest in wellness solutions, we’ve got you covered—from cutting-edge stem cell technology to exclusive resources available at BreakingThroughWellness.com. Tune in for actionable advice and inspiring strategies that will elevate your running journey.
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Ever thought you weren't built to be a runner? Think again. Join us as we sit down with the phenomenal Louise Valentine , an exercise psychologist and integrated health and performance expert, who defied the odds and transformed herself from frequent injuries and hormonal struggles to a competitive athlete. Hear about her incredible journey, working with NFL athletes, earning a research fellowship with the U.S. military, and ultimately dedicating her career to women's health in running. This episode is loaded with insights from her career and personal transformation, offering invaluable tips on mastering human physiology and injury prevention.
Discover the truth behind strength training misconceptions and the pivotal role of dynamic warmups in preventing those pesky running injuries. Louise shares her expert advice on starting with body weight exercises and advancing to more complex moves like deadlifts and glute bridges. We also discuss the ever-growing appeal of ultra-running and how the pandemic has altered running habits. Whether you're wondering when to increase weights or reps or looking for effective training techniques, this episode provides practical advice to elevate your running game. Tune in to enhance your performance and stay injury-free, no matter where you are on your running journey!
Breaking Through Wellness
Louise's Podcast
Sleep Mini Course
Louise's Instagram
Glute Bridge
Dead Lift for Runners
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Brian’s Run Pod brings you an inspiring episode featuring Carleth Keys, a dynamic running influencer who has stolen the hearts of over 150,000 followers on Instagram. Ever wondered how a shift in focus can turn your passion into an engaging social media phenomenon? Carleth shares how she pivoted from cinematic cityscape videos to sharing her running journey, gear insights, and expert tips, creating a dedicated community of long-distance runners. We delve into the genuine connections she has fostered, turning followers into friends and building a platform that resonates with resilience and transformation.
Brace yourself for captivating stories from Carleth’s running community, including a young man’s incredible transformation from 400 pounds to marathon goals, and a father’s heartfelt tribute to his late son through the New York City Marathon. We also explore the global reach of the Carleth Run Club and Carleth’s personal challenges as she recovers from surgery. To wrap it up, Carleth Keys gives us an update on her multi-channel social media presence and her training journey towards Tokyo. This episode is a testament to the unifying power of running and the incredible impact of genuine influencer connections.
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Ever wondered how someone can turn a childhood cardiac condition into a driving force for marathon success? Join us as Carleth Keys, an inspiring marathon runner and influential content creator, opens up about her incredible journey. From balancing a demanding career in news reporting to discovering the pure joy of long-distance running later in life, Carleth's story is one of resilience and passion. She shares the touching moment her son’s curiosity about marathons reignited her own love for running, highlighting how this passion has become a sanctuary amidst the chaos of her fast-paced career and motherhood.
In this episode, Carleth doesn't shy away from the less glamorous aspects of training. She discusses the everyday struggles, like preventing chafing, and the pressure of unrealistic expectations from social media. With honesty and humor, she sheds light on the real experiences of a marathon runner, especially in the challenging times of the COVID-19 pandemic when traditional events were off the table. Carleth's insights and practical advice are a breath of fresh air for both novice and seasoned runners, offering a sincere look at the highs and lows of the running journey. Tune in for valuable tips, heartfelt stories, and a genuine conversation that’s sure to motivate and inspire.
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Unlock the secrets to mastering triathlon transitions with expert insights from Dr. Jeffrey Sankoff, who shed light on this often-overlooked discipline. Learn how practicing transitions between swimming, biking, and running can shave precious minutes off your race time. Whether you're a seasoned athlete or preparing for your first triathlon, Dr. Sankoff's practical advice, including setting up transition areas and simulating race conditions, can help you tackle those first-event jitters, especially concerning the swim portion.
Fuel your body for success with our deep dive into the critical aspects of nutrition and race strategy. Discover how to manage glycogen levels, the importance of consuming over 250 calories per hour, and the need to train your body to handle this nutrition plan. We also discuss how to leverage personal strengths and pace effectively, highlighting the vital relationship between biking and running to ensure you're not only surviving but thriving in each stage of the race.
Lastly, we explore the latest in triathlon training tech and resources, sharing our admiration for triathlete Lionel Sanders and his journey from overcoming personal challenges to achieving professional greatness. Learn about the role of power meters in optimizing training, and get recommendations for reliable resources like the TriDoc Podcast and TriDoc Coaching. Tune in for an episode packed with tips, tech, and tools to elevate your triathlon game to the next level.
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Unlock the secrets to triathlon success with Dr. Jeffrey Sankoff, an emergency physician and accomplished Ironman finisher, as he shares his remarkable journey from the ice rinks of Montreal to the world of endurance sports. You'll hear how Jeffrey's early love for ice hockey transitioned into an impressive triathlon career, driven by health challenges and a demanding medical profession. His story is a powerful example of adaptability, showing that it's never too late to pursue new athletic goals and learn new skills, like swimming from scratch.
Get ready to explore the different distances and formats of triathlons, from beginner-friendly sprints to the grueling full Ironman. Dive into the history of the sport, including its Olympic debut, and learn practical strategies to conquer the swimming segment, often the most daunting part for newcomers. Jeffrey shares his expert advice on overcoming initial swimming hurdles and the importance of community support in making progress, making this episode a treasure trove of insights for anyone curious about transitioning into triathlons.
Discover the essential techniques to build endurance in swimming and cycling, and understand the critical rules surrounding drafting in triathlons. Jeffrey provides practical tips for developing a strong swimming foundation, choosing the right bike without overspending, and mastering key cycling skills. We also discuss the importance of maintaining personal effort throughout the race and the rules against drafting, ensuring a fair and competitive environment. Whether you're a seasoned runner or a triathlon novice, this episode offers the expert guidance you need to succeed in your athletic journey.
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Ready to transform your fitness routine with a fresh approach? Join me, Brian Patterson, on Brian's Run pod as I continue my engaging conversation with the exceptional bodily movement specialist, Janis Isaman. Discover the revolutionary benefits of incorporating yoga and Pilates into your workouts. Learn how Pilates machines can mimic everyday movements to identify imbalances and how therapeutic exercises like yin yoga and body rolling can alleviate pain and improve performance, especially for runners.
Curious about how to achieve a balanced gait and prevent injuries while running? We delve into practical techniques for identifying and correcting imbalances, with a special focus on the glutes. Janis and I discuss the Yamuna body rolling method to decompress and lengthen joints, offering quick relief from tension. We also emphasize the importance of regular check-ins from the waist down to prevent injuries and maintain long-term sustainability for runners.
Facing common running injuries or prolonged sitting at a desk? We explore solutions for shin splints, glute-related issues, and the tight muscles resulting from sedentary lifestyles. Find out the importance of thorough stretching and specific glute stretches like the figure four. We also provide practical tips for desk health, including regular movement breaks and calf pushups. This episode is packed with valuable insights for runners of all levels, ensuring you stay active, injury-free, and passionate about your fitness journey. Tune in for a wealth of information from two decades of experience in the running world.
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Discover the transformative journey of Janis Isaman, founder of My Body Couture, as she shares how she went from a non-athletic high school student to a respected movement specialist. Join us to learn about the power of personalized, non-competitive fitness routines and how they can help you manage runner's knee and other injuries. Janice offers invaluable advice on incorporating sustainable practices like yoga, stretching, and Pilates to create a balanced, injury-free fitness journey, all while emphasizing the importance of listening to your body.
In this enlightening conversation, Janis dives into the intersection of mental health and physical training, particularly for runners. She opens up about how Pilates became a cornerstone of her fitness regimen, resolving knee issues and evolving into a career after extensive training in New York City. Learn how trauma-informed principles can fundamentally change your approach to marathon preparation and overall well-being. Whether you're an experienced long-distance runner or just starting out, this episode is packed with practical advice to help you maintain a healthy and sustainable fitness lifestyle.
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What if you could transform a debilitating injury into a career that not only heals you but inspires others? Join me, Brian Patterson, as I sit down with Merili Freear, who turned her experience with an IT band injury into an incredible journey. From overcoming physical setbacks to becoming a certified running coach, Merili shares her motivations and the practical insights gained through training. We dive deep into the technical aspects of running, such as the critical role of proper arm drive, and discuss how these skills have not only improved her coaching but also her own performance. Prepare to be inspired by the broader lessons of resilience and the power of learning from failure, applicable in all areas of life.
Ever wondered how to make those grueling hill sessions and intervals more bearable? Merili and I explore the multifaceted benefits of incorporating these challenging workouts into your routine. Discover why intervals with recovery periods can make high-intensity training more manageable and mentally engaging. We also discuss the surprising advantages of using treadmills for controlled hill workouts and the psychological liberation that comes from leaving your Strava account behind once in a while. Merili opens up about the inspiration behind her new book—how she went from a non-runner to a marathon finisher in just five months—and how her story can motivate anyone to achieve their running goals.
But that's not all—expect a deep dive into Merili's venture into self-publishing and the grit required to navigate the complexities of writing a book. She shares invaluable insights into the differences between self-publishing and traditional publishing, underscoring the unique value physical books hold in our digital world. As we wrap up, Merili offers sage advice for new runners: focus on one aspect at a time and find joy in the process. We also celebrate the power of ordinary individuals achieving extraordinary feats, proving that inspiration is all around us. Don't miss the valuable resources and links provided to support Merili’s work and learn more about her remarkable journey.
Just Run by Merili Freear
Rebound by Cindy Kuzma and Carrie Jackson Cheadle
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What if the very activity you dreaded in school could one day become your sanctuary? Join us as we uncover Merili Freear's incredible transformation from an exercise-averse student in Estonia to a passionate runner in England. Merili opens up about her early disdain for physical education, her reluctant beginnings in walking and running with her sister, and the moment in April 2020 that sparked a profound change in her life. Discover how she shifted her focus from chaotic, weight-loss-driven workouts to a mindful, joyous running routine that enhanced her mental clarity and overall well-being.
The COVID-19 lockdowns were challenging for everyone, but Merili found an unexpected silver lining. Confined at home, she turned to running as a form of mental and physical relief. Listen to her touching reflections on the mixed emotions of navigating loss and growth during a global pandemic, and how her new running routine led to unexpected benefits like improved fitness, personal empowerment, and a deeper appreciation of local nature. We'll also touch on the early stages of Merili's training for longer distances, including the hurdles she faced and overcame.
Running isn't always smooth; it comes with its share of setbacks, especially injuries. In this episode, Merili shares her insights on the crucial balance between physical and mental resilience in the face of running-related injuries. Drawing from key books and her own experiences, she emphasizes the importance of small wins, a positive mindset, and cross-training. Hear her inspiring story of running an ultra-marathon with insufficient preparation, and how these challenges led her to reinvent herself and refine her training methods. This episode is a must-listen for anyone looking to find strength and growth in the face of physical and mental obstacles.
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Are you ready to transform your running routine and find new motivation? In this enlightening episode of Brian's Run Pod, I continue my conversation with Jules Scudder from RunningRewire. Jules, an expert coach specializing in women who are pre-menopausal or experiencing menopause, shares her philosophy of personalized coaching and the innovative Run Some initiative. Discover how seamlessly running can be integrated into daily activities, like running errands, and learn about the importance of human interaction and adaptability in coaching.
Empowerment and resilience are at the forefront of our discussion. We explore the necessity of a balanced approach to running, especially for aging athletes, and the value of cross-training and strength conditioning. Jules and I delve into the mental challenges that come with injuries, emphasizing how having a coach can help maintain motivation and focus during recovery. It's about seeing the positives in every run and embracing the journey, even when setbacks occur.
Women in perimenopause face unique challenges, and Jules offers invaluable insights into managing anxiety and physical barriers through supportive community environments and stress management. We also touch on essential topics like incontinence, random aches and pains, and the complex relationship between stress and estrogen production. Jules provides general nutritional advice and highlights the importance of seeking specialized guidance for more in-depth needs. Don't miss the chance to connect with Jules online at RunningRewire.com and on Instagram @runningrewire, where she continues to share her wealth of knowledge and inspiration.
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What if the key to unlocking your full potential as a runner lies in understanding your unique journey and having the right support? Join us on Brian's RunPod as we welcome Jules, the dynamic founder of RunningRewire. Jules shares her inspiring story of transformation from a non-athletic schoolgirl to a passionate runner and certified coach. Listen in as she reflects on the pivotal moments and support systems that fueled her love for fitness and running, and how she now empowers women, especially those navigating menopause, through tailored coaching and strength training.
In our conversation, Jules emphasizes the transformative power of having a dedicated running coach. She opens up about her journey from casual runner to UK Athletics certified professional, shedding light on the importance of structured guidance and long-term coaching relationships. Plus, get inspired by the "Run Some" campaign's mission to promote running as an eco-friendly mode of active travel. This episode is packed with valuable lessons and practical tips for runners at all levels.
RunningRewire
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Ready to revolutionize your running routine? Our latest episode promises to arm you with expert knowledge to elevate your game, featuring powerhouse guests like running coach Louise Valentine on strength training and triathlete Dr. Jeffrey Sankoff on making the leap from running to triathlon. Discover the significance of body movement with Canadian specialist Janis Isaman, and heed the crucial advice for women facing perimenopause and menopause from MyRunning community leader, Jules Scudder.
Join us for fascinating conversations with running influencer Carleth Keyes, boasting over 150,000 Instagram followers, and insightful discussions with author Merili Freear and New Zealand’s fitness movement coach Jana Barrett. Whether you're a seasoned runner or just starting, these episodes are brimming with insights you won't want to miss. Plus, a heartfelt thanks to Luke Thomas for providing the perfect musical backdrop from his album "Homeward." Tune in and let’s run this journey together!
My Favourite Band on Spotify
My Favourite Band Website
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What if the essence of the Olympic Games has remained timeless despite modern advancements? Join us as we welcome back our friends Jon and Paul for a spirited discussion on Brian's Run pod about the core nature of the Olympics. Together, we explore how the universal appeal of athletic competition and the inspiration from athletes performing at their peak continue to captivate audiences worldwide. Paul shares his heartfelt plans to involve his son Adam more deeply with the Games, highlighting how sports teach discipline and provide common ground. We also contrast the motivations and rewards of Olympians with those in other professional sports, showcasing their sheer dedication.
In the second half, get ready for a fun-filled Olympic trivia game that takes you through the rich history and fascinating facts of the Games, from the inaugural 1896 Athens Olympics to Michael Phelps' astonishing records.
In summary I really enjoyed this episode. Just talking to my friends about their passion for running. Plus, their experience of watching the Olympics growing up. If you've not listened to the first episode then please do.
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Can overcoming injuries redefine your fitness journey? This question sets the stage for our special episode of Brian's RunPod, where I, Brian Patterson, sit down with the resilient John Beeson and the insightful Paul Butler. Join us as John shares his remarkable story of bouncing back from hip surgery to tackle the challenging 10-mile Cabbage Patch Run, with obstacles like plantar fasciitis and unpredictable weather making his journey even more inspirational. We unpack his training strategies, the power of goal-setting, and practical tips for managing running setbacks, such as utilizing spiky rollers and stretching exercises. Whether you're a seasoned runner or just starting, John's experiences offer valuable lessons in perseverance and dedication.
But that's not all! We delve into the mental health benefits of transitioning from solitary runs to group workouts, exploring how social interaction can combat intrusive thoughts and depression. Paul and John reminisce about the days when sports like the Olympics were a centerpiece of life, reflecting on how modern distractions have transformed our viewing habits. We celebrate iconic sporting moments that still capture our hearts, despite a myriad of entertainment choices today. Tune in for a blend of personal anecdotes, practical advice, and nostalgic reflections that will resonate with runners and sports enthusiasts alike.
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Curious about how aging impacts your running routine? This episode of Brian's Run Pod offers an in-depth look at the intersection of running and the natural aging process. We explore the physiological changes such as muscle mass loss, decreased bone density, and reduced VO2 max, and how these shifts affect your performance and recovery. Discover common injuries like runner's knee and Achilles tendon tears, and hear a personal story about dealing with "policeman's heel." Learn why it's crucial to listen to your body and consult a healthcare professional before starting or continuing your running journey as you age.
Wondering how to keep your muscles healthy and strong in your senior years? This episode sheds light on essential stretching routines and nutritional guidelines tailored for older runners. We'll walk you through key stretches for your hamstrings, quads, and glutes, emphasizing the importance of easing into them to prevent strain. On the nutrition front, we discuss the need for easy-to-digest carbs before running and the pivotal role of protein in recovery. Find out why older athletes should aim for at least 1.2 grams of protein per kilogram of body weight daily and the significance of timely post-exercise nutrition for muscle repair.
Want to know how to adapt your training and nutrition to stay fit as you age? This episode covers the necessity of incorporating strength training to prevent injuries and maintain aerobic capacity as you grow older. We discuss the psychological benefits of exercise and how cross-training can keep you active when running isn’t an option. Finally, we delve into the history of the 5000 meters Olympic event, highlighting the achievements of athletes like Lassi Viren, Meseret Defar, and Mo Farah, and the dominance of countries like Ethiopia and Kenya. Tune in to learn more about maintaining your running routine and the fascinating history of this iconic race.
Tips for Aging Runners
Nutrition for Runners
Flexibility for Runners
VO2 Decline in Runners
Running is effective anti aging medicine
Lucy Tomlinson Episode
Olympic 5000 metres
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Ever wondered how technology has completely transformed the running experience? Tune in to Brian's RunPod where we explore the world of virtual racing and creative running challenges. I'll share with you the amazing flexibility of virtual races that allow you to compete without the pressure, run anytime and anywhere, and require minimal proof of completion. Learn about the intriguing trend of run streaking—running daily for consecutive days—and hear expert advice and personal stories on how to balance this with recovery, strength training, and variety to keep injuries at bay.
Prepare to be captivated by some of the most unique and eccentric running events from around the globe. From the Man vs Horse race in Wales to the glow-in-the-dark 5K Electric Run and the inflatable obstacles of the 5K Foam Festival, we'll explore events that go beyond traditional races to offer thrilling alternatives. Plus, discover how popular virtual racing platforms like Strava, RunKeeper, and Nike Plus have kept the running community motivated and connected, especially during the pandemic. Join me, Brian Patterson, for a journey that promises to inspire you to find new and exciting ways to stay active and engaged in your fitness journey.
Plus, we continue our series of looking at Olympic Running Events in this Olympic year.
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Ready to transform your running routine and bulletproof your body against injuries? That's precisely what you'll achieve when you join me, Brian Patterson, on today's episode of Brian's Run Pod. We're peeling back the layers on cross-training for runners, unveiling how activities like swimming, spinning, and resistance training can not only spice up your workouts but also fortify your injury prevention arsenal. We're talking optimal workout-recovery balance, and I'm laying out the practical steps to blend these exercises seamlessly into your regimen. Whether you're a parkrun regular or aiming for marathon glory, this discussion is your ticket to a more resilient and dynamic running journey.
Grab your goggles and spin shoes—it's time to explore the world beyond the running track. This episode is no ordinary run around the park; it's an expedition into the heart of why cross-training is a game-changer for any runner's performance and longevity. From the lung-expanding prowess of swimming to the core-shredding effects of Pilates, every piece of advice is aimed at elevating you to your peak condition. And as a special treat, we'll sprint through the storied history of the 800 meters at the Olympic Games, celebrating the legends and milestones that have carved their names in the annals of this thrilling sport. So tune in, and let's get you set on the path to running excellence.
Do's and Don'ts of Cross Training for Runners
How Cross Training Improves your running
Recovery Run and Cross TrainingCross-Training for Runners: Benefits, Workouts & Exercises
Anna Couper Episode
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Plus, we have a new feature on the podcast you can now send me a message. Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Ever wondered how to strike that elusive balance between pounding the pavement and taking those well-deserved breaks? Strap in, because we're about to serve you a generous helping of insights on the symbiotic relationship between running, rest, and the alchemy of recovery. It turns out that lacing up your sneakers every single day isn't the panacea we once thought – in fact, it's a delicate dance of exertion and ease that keeps our bodies thriving. I'll be sharing eye-opening research and personal anecdotes that underline why rest days are not just a luxury, but a cornerstone in bolstering performance and fending off the specter of overtraining.
Switching tracks, we'll sprint through the storied past of the Olympic 1500m event, celebrating legends like Tatiana Kazankina, Sebastian Coe, and Faith Kipyegon. Their meteoric careers aren't just footnotes in history; they're masterclasses in resilience, strategy, and the sheer will to outpace the competition. As we recount their golden moments and pay homage to the athletic powerhouses of Kenya and Great Britain, you'll be imbued with a sense of awe at what's possible when human potential is pushed to its limits. So, whether you're gearing up for your next marathon or just looking for that extra burst of inspiration, this episode promises to be a front-row seat to the pulsating heart of athletic excellence.
Post Recovery Tips
8 Running Recovery Tips
Should you run everyday of the week
Post-race recovery tips for runners
The Importance of Rest Days For Runners
Why you should take at least one day off from training
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When sore hips and a sharp knee pain began to threaten my 5K dreams, I knew it was time for a change. That's when Arran Nicholson from Move Physio stepped in, offering his expertise to help me tackle these persistent issues head-on. This week's episode is a candid account of my visit to the Move Physio Office in Twickenham, where I underwent a thorough running assessment that was both enlightening and humbling. As we peel back the layers of my running form, the treadmill analysis and strength exercises expose the imbalances that have been holding me back, offering a clearer path to my 5K and, yes, the ambitious 10K goals.
Aaron's insights shine a spotlight on the technicalities that could revolutionize your run: from correcting overstriding and heel striking to building balanced strength for injury prevention and efficiency. I reflect on the mental hurdles and physical revelations from the session, sharing the valuable feedback that's reshaping how I approach each stride. If you're curious about how professional guidance could elevate your running game, this tale of transformation is not to be missed. Plus, I'll leave you with actionable training advice that could be the key to smoother, more powerful runs. Join us for this journey of self-discovery and find out how you, too, can step up your running performance with the help of Arran and Move Physio.
Move Physio
Just a short break to tell about some exciting news. We have a new feature on the podcast you can now send me a message. Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Now back to the podcast.
Plus, we have a new feature on the podcast you can now send me a message. Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Ever wondered how to keep your running shoes tied tight without squeezing your budget dry? You're about to embark on a penny-pincher’s marathon, discovering how to score killer deals on gear, harness the power of community at local running shops, and clock your splits with an affordable GPS watch. We'll share insights from our own journeys to cut costs without cutting quality, ensuring that your love for running doesn't outpace your finances. Plus, we'll navigate the ever-expanding universe of running apps, from the ones that turn your smartphone into a coach to those that prepare you for your first 5K, and highlight how to combine them with strength training that won't require a gym membership.
But it's not just about saving money; it's about connecting with the soul of the sport. Prepare to be swept away by tales of Olympic glory as we pay homage to marathon legends like Abebe Bikila, who sprinted to gold barefoot, and Eliud Kipchoge, whose legendary strides earned him marathon immortality. Their stories, woven through the fabric of running history, offer more than inspiration; they serve as a reminder that the true essence of running transcends any finish line. So lace up, fellow running aficionados – this is your guide to hitting the pavement without it hitting back, wallet intact.
Plus, we have a new feature on the podcast you can now send me a message. Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Imagine lacing up your sneakers and stepping out into the freshness of a Saturday morning, joined by a community of like-minded individuals all driven by the same passion for running. This is where we find our local hero, Paul, who's not only hit the milestone of 251 parkruns but has woven this pursuit into the fabric of his family life. We kick off our episode with a heartfelt celebration of his achievements, delving into the rich tapestry of parkrun culture. However, it's not all finish lines and personal bests; we tackle the controversy head-on—the recent removal of statistics from the parkrun website, exploring its ripple effect within the running community.
Ever considered joining the ranks of early morning joggers but didn't know where to start? This episode is just what you need, sprinkled with advice and anecdotes from my own parkrun adventures. From tackling those formidable northwest hills to cruising the serene paths by Cardiff's River Taff, I'll guide you through embracing the joy of running without letting it overwhelm you. We discuss finding that sweet spot between pushing your limits and giving your body the rest it craves, and offer strategies for staying motivated and injury-free. Join us as we map out the path for newcomers to become seasoned runners, one stride at a time.
Rounding out our conversation, we shine a spotlight on the unsung heroes of the running world: the clubs and communities that make the solitary act of running a collective experience. Hear from Paul again, as his stories are just too compelling to fit into one episode, prompting us to split our chat into a two-part special. We delve into the allure of joining a running club, the camaraderie found in volunteering, and how my daughter went from 'Couch to 5K' under the inspiring wing of Mo Farah's legacy. So, plug in your headphones and let us accompany you on your next run – or your first – because this is an episode that's pacing itself right alongside you.
Plus, we have a new feature on the podcast you can now send me a message. Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
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Have you ever considered the transformative power of putting one foot in front of the other? Meet Paul Butler, whose reluctant trot around the school track blossomed into an inspiring tale of endurance and community, proving that even the most hesitant of athletes can find their stride. In our latest episode, we sit down with Paul, a once unenthusiastic school athlete who has since become a staple in the running world, boasting over 250 park runs and 100 Crane park runs. His narrative is a fascinating look at personal growth, the unexpected joys of joining a running club, and how immersing oneself in a community like the Stragglers in Kingston can lead to leaps in athletic performance.
This heart-pumping episode also takes you through a history of running events from Paul's first strides to the inclusive global phenomenon of park runs. We explore how the commitment to regular training, especially speed work, can propel a runner from backmarker to front runner. Paul's reflections on the social and competitive nature of the sport, alongside the evolution of running events, perfectly encapsulate the spirit of running—a blend of personal challenge and shared experiences. Whether you lace up your sneakers daily or are contemplating your first jog, join us for an episode that celebrates the journey of running, the camaraderie it fosters, and the relentless pursuit of personal bests.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Discover the key to a stronger, more flexible you as we welcome the return of Pilates maven Lucy to RunPod. This episode is brimming with firsthand insights from Lucy's flourishing Pilates empire, including her exclusive retreats in Italy's picturesque Tuscany. You'll hear how focusing solely on Pilates rather than mixing it with other disciplines has propelled her business to new heights, and how the graceful dance of Pilates can benefit everyone—from runners to dancers. We also unravel the mystery behind the growing popularity of the Pilates reformer and how it's revolutionizing workouts for Lucy's clients and her own regimen.
Prepare to transform your fitness perspective as we discuss the shifting sands of exercise in our lives post-pandemic, including the surge of subscription-based workout services. I share a cautionary tale about the disaster of poor workout attire, reminding all of us that the right gear is crucial. Lucy and I then offer a sneak peek at Pilates moves that have dramatically improved my own strength and flexibility, with easy-to-follow visual guides linked for you to replicate the techniques at home. Whether you're a seasoned athlete or a beginner, this episode is your ultimate guide to embracing Pilates and enhancing your fitness journey.
Lunges
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And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Ever struggled with the bounce during a run or felt the strain on your shoulders after a game? You're not alone, and the solution might be closer than you think. Join me, Brian Patterson, and the esteemed Dr. Nichola Renwick, as we unravel the mysteries of sports bras and their profound effect on athletic performance and comfort. We dive into the art of finding the perfect fit across different breast sizes while highlighting how a well-fitted sports bra can alleviate discomfort that extends beyond the chest area. From discussing the benefits of compression bras for smaller-breasted athletes to the necessity of encapsulation bras for larger breasts, we cover it all. Tune in and discover how to combat breast pain and optimize your sporting experience.
This episode goes beyond the basics, spotlighting the evolution of sports bra design and the critical role education plays in this sphere. Learn how iconic moments like Brandi Chastain's World Cup celebration catapulted sports bras into the mainstream, influencing their marketing evolution. Our engaging discussion further reveals our collaborative efforts with the England women's football team, the Lionesses, as we conducted educational workshops and fittings ahead of the Euros. We share insights from the research group's work with the armed forces and top athletes, emphasizing the tailored sports apparel that enhances women's performance in diverse settings.
Wrapping up this enlightening episode, we underscore the universal importance of breast support in sports bras, a must for anyone engaged in physical activities. Whether you have natural breasts or have undergone surgeries, proper support is paramount for both physical performance and psychological well-being. Dr Nichola Renwick shares practical advice and five key steps for achieving that snug, comfortable fit, ensuring you're equipped to make the right choice for your athletic journey. My heartfelt thanks go out to Dr. Renwick for her invaluable insights, and for those seeking more information, be sure to visit the link to her website. Whether you're a professional athlete or a fitness newbie, this conversation is your guide to choosing the right athletic wear to support your active lifestyle.
University of Portsmouth Breast Health
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Unlock the mysteries of optimal athletic performance and breast health with Dr. Nichola Renwick from Portsmouth University's breast biomechanics research team. This episode promises a journey through the evolution of women's running bras, from their early designs to the cutting-edge technology that now shapes these vital pieces of sportswear. Prepare to gain expert insights on how the right support can revolutionize a female runner's experience, with practical advice on choosing the perfect sports bra. Dr. Renwick's collaboration with esteemed organizations like the English Institute of Sport and the British Olympic Association underscores the caliber of knowledge shared within.
Dive into a compelling discussion about the common misconceptions that plague sports bra selection and the surprising findings of how perceived support often mismatches actual effectiveness. Discover the groundbreaking advancements in bra technology, like electronic properties adapting to movement, promising personalized comfort and support. We also reveal the crucial five-step fit guidelines from Australian research, ensuring you're equipped with the knowledge for peak performance. With our focus on the latest breast movement biomechanics research and its influence on the sportswear market, this episode is a must-listen for anyone invested in female athletic apparel and the health benefits that come with it. Join us and Dr. Renwick for an enlightening look at the sports bras of today and the innovations that await. dWTOcmG7B23sybpXQEkS
University of Portsmouth Breast Health
BBC Sports Bra Investigation
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Embark on a revelatory journey with me, Brian Patterson, as we uncover the engineering marvels of sports bras and the profound impact they have on female athletes. Dr. Nicola Renwick of Portsmouth University is our guide through this evolution, providing not just a fascinating history but also vital tips on securing the perfect fit. Her hands-on work with the Lionesses football team signifies the pinnacle of the intersection between scientific research and athletic excellence, and we'll hear firsthand how her expertise is now empowering sports clubs and community groups nationwide.
Switching gears, we'll explore the graceful world of Reformer Pilates with the incomparable Lucy Tomlinson, whose expertise marries the discipline of Pilates with the fluidity of dance. Lucy demystifies the seemingly daunting Reformer apparatus, illuminating its capacity to bolster core strength and poise, making it an invaluable practice for runners and dancers alike. Whether it's discovering the synergy between athletic performance and support or enhancing physical artistry through Pilates, these conversations, streaming from the 14th of April, promise to enrich your understanding and ignite a newfound appreciation for the intricacies of sport and movement.
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Ever felt like you're running in place, no matter how many miles you log? I've been there, stuck at a maddening plateau, and it's a battle I'm sharing with you today. On this episode of "Brian's Run Pod," we don't just ruminate on the frustration of stagnant progress, we're tackling it head-on. I'll be discussing those sneaky culprits that can halt your progress—whether it's the overzealousness that leads to overtraining or a routine that's too comfortable and screams undertraining. And let's not forget the toll of mental stress; it's like running with a weighted vest you can't take off. But together, we'll explore recognizing these roadblocks and dismantling them piece by piece.
Then, we shift gears and map out the route to overcoming those pesky plateaus. Setting achievable goals can light the way, but I'll also talk about the energizing effect of running with friends and how a structured schedule is your secret weapon. We'll dissect the benefits of mixing up your running routine with hills, tempo runs, and intervals, and why strength training might just be the missing puzzle piece in your regimen. Remember, plateaus aren't dead ends—they're just a signal that it's time to refocus and revive your training. So lace up your shoes and let's break through those barriers together.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Ever wondered how conquering hills could revolutionize your running game? Strap on your sneakers and get ready to elevate your performance. From sharpening your technique and increasing your speed to building brute strength and improving both aerobic and anaerobic capacities, we've got you covered. We're not just talking about a one-size-fits-all approach; our discussion traverses the landscape of hill training, ensuring there's a challenge suited for every runner, whether you're sprinting over short ascents or enduring the long, grueling climbs.
Hill training is more than just an uphill battle; it's a finely-tuned strategy that can protect seasoned runners and beginners alike from the woes of injury. We'll walk you through techniques to maintain your form when the slope gets tough and share key insights on how to utilize recovery periods effectively. Whether you're pounding the pavement or hitting the treadmill, you'll learn how to make the most out of every incline and why integrating these sessions could be the secret ingredient your training regimen has been missing.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Embrace the thrill of the race with insights from the brilliant coach Paul Piper on Brian's Rompod, as we dissect the art of marathon training for every type of runner. Whether you're gunning for that elusive sub-three-hour finish or just aiming to beat your personal best, this episode arms you with a personalized playbook. We kick off by setting realistic targets and gradually progress to the power of rest days, the underrated benefits of strength training for those core muscles, and the wisdom behind choosing the right tune-up races. We share stories from the trenches, including Paul's own battle with overtraining, offering a candid look at the delicate equilibrium between pushing limits and maintaining peak health.
Transitioning to the treadmill's role in a runner's repertoire, Paul and I debate the pros and cons, from the protective benefits to the potential risks of repetitive stress injuries. He recounts a star-struck moment with Mo Farah and reminisce about his former coach David, whose influence seeps into his approach both on the track and in life. Get ready to lace up your shoes and conquer the pavement with us, fuelled by invaluable advice and the shared passion that keeps our feet moving forward.
Hip Bridges
A and B Skips Warmup
Perfect Split Running
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Unlock the secrets to perfecting your run as I, Brian Patterson, engage with the wise and whimsical running coach, Paul Piper. This week, we tackle the meticulous art of crafting personalized coaching plans for runners, newbies, and marathon veterans alike. With Paul's affectionate term for clients, "Coachees," he underscores the value of an extensive initial assessment. Prepare to delve deep into a runner's personal history, injury background, lifestyle, and nutrition—it's not just about pounding the pavement but building a comprehensive strategy for long-term success. We'll unravel the intricacies of the 80-20 training intensity rule and illuminate why those "middling miles" could be holding you back.
As the countdown to race day ticks, Paul and I serve up a feast of knowledge on the symbiotic relationship between training and nutrition. Sidestep the common pitfalls of tapering nutrition and learn the modernized approach to carb loading that could redefine your race prep. Additionally, we dissect marathon-specific interval training, revealing how alternating miles at race pace can simulate your big day and train your body to recover on the move. This isn't your average runner's guide—it's a treasure trove of coaching expertise from the masterful Paul Piper, tailored to help you smash your personal records and cross that finish line with vigor.
Perfect Split Running
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Discover the relentless spirit of Paul Piper, a UESCA certified coach, as he narrates his astounding evolution from a 3:20 marathon debut to a 2:22 personal best. If personal transformation through the lens of running spikes your curiosity, you're in for a treat as Paul recounts his adventure into the marathon world, culminating in his mastery of the six world marathon majors. This isn't just a tale of individual success; it's a powerful testament to running's transformative effects on community and personal growth. Uncover how Paul's late discovery of his athletic prowess in distance running became a cornerstone for building resilience and camaraderie among runners.
This episode goes beyond the finish line, delving into how Paul's dedication to running morphed into a thriving coaching business. Imagine improving your marathon time by setting precise goals and embracing a structured training routine, all while basking in the support of a running club like the West Four Harriers. Paul imparts his wisdom on starting a coaching venture and attracting clients, emphasizing the important blend of physical readiness and mental fortitude necessary for marathon training. Whether you're lacing up your running shoes for the first time or looking to shatter your personal records, Paul's coaching philosophy and the value of accountability will leave you inspired to push your limits. Join us for a conversation that could very well ignite your next athletic endeavor.
Perfect Split Running Website
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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This week's episode isn't just about pounding the pavement; it's an exploration of how the lessons from those long runs can help us set, pursue, and achieve our most challenging goals. Whether you're lacing up your sneakers or jotting down this year's aspirations, you'll find that the joy in these journeys can lead to unexpected, life-changing discoveries.
Strap on your headphones and join me as we celebrate each stride towards success, big or small, and discuss why self-care and self-belief are your best allies in any marathon—literal or metaphorical. We're not just talking about running; it's about navigating life's course with the same perseverance and heart. From the uplifting words of Sir Roger Bannister to the collective wisdom shared by runners like Miranda Markham and others, we're going to get you fired up about the indomitable spirit of running and how its freedom can invigorate your life in the face of any challenge. So, tune in, get inspired, and let's hit the ground running towards our best selves, with a spirit that refuses to be caged by life's hurdles.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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In our final discussion with mental health advocate Husnara we uncover the parallels between the discipline of running and managing mental health. Sharing stories from ultramarathon veterans and personal anecdotes, we illuminate how the practice of tracking our runs mirrors the critical act of mood monitoring, emphasizing the importance of self-awareness in both journeys. As we navigate the psychological terrain of running, we embrace the idea that self-care extends beyond the conventional, finding solace in the rhythms of our footsteps and the healing nature of the paths we tread. Join us for a discussion that promises to leave you empowered, with strategies and insights for balancing the strides of running with the strides toward mental clarity.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Have you ever found solace in the rhythmic patter of your feet against the pavement during a challenging time? Husnara's journey with running began as a quest for physical health but quickly evolved into a lifeline for her mental well-being, especially as a new mother in the throes of COVID-19 lockdowns. On Brian's Run Pod, we're privileged to have her share the story of how running became her sanctuary of resilience, an experience so profound that it inspired her to author a book on the subject. Her candid recounting of sleep deprivation and isolation underscores the cathartic release that running offered her, transforming stress and adversity into strength and determination.
The conversation takes a powerful turn as I, too, reflect on my own struggles with epilepsy and the critical role sports have played in reinforcing my resilience. We discuss the capacity of running to serve as a conduit for processing and reframing traumatic experiences. While it's not a panacea for the hardships life may throw our way, such as illness or past abuse, it can reshape our response to them. We also delve into the wonders of incorporating mindfulness into your runs, equipping you with practical strategies to amplify the mental benefits of this simple, yet profound, act. If you're seeking a way to navigate the complexities of life with grace and fortitude, this episode will illuminate the path of personal growth through the power of running and mindfulness.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Strap on your running shoes and prepare for an invigorating journey with the remarkable Husnara, an analyst and seasoned runner with an infectious passion for mental health advocacy. Our conversation charts her remarkable transformation from a youngster who once side-stepped sports to a beacon of hope who now champions the psychological uplift that comes from the rhythmic beat of footsteps on the trail. Hussnara's narrative, rich with personal anecdotes and transformative moments, paints a picture of running as not just a physical discipline, but an accessible therapist that helped her navigate the complexities of adolescence, reshape familial beliefs, and ultimately find harmony within the serene backdrop of Bali.
As we thread through the intricacies of our mental landscape, augmented by the omnipresence of technology, Husnara offers her poignant insights into the shifting paradigms of mental wellness. We traverse topics like the burgeoning awareness of mental health and the stark contrasts in the challenges faced by today's youth, shaped by the tentacles of social media. Her stories, juxtaposed with observations from educators and personal reflections, lay bare the profound influence of digital connectivity on our well-being. It's a thought-provoking exploration, where Hussnara's voice serves as a guide, illuminating the pathways that lead to resilience and self-discovery through the empowering simplicity of running.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Ever wondered what it takes to not just endure but conquer the mental and physical Everest that is an ultramarathon? Buckle up as I, Brian Patterson, welcome the indomitable spirit of Dominic Brown, whose voyage from marathon to ultramarathon exemplifies the sheer tenacity of the human soul. Dominic vividly recounts the rollercoaster of emotions experienced during his first 57-mile ultramarathon from Glasgow to Edinburgh—how a spur-of-the-moment decision became a life-altering challenge. Throughout our conversation, the spotlight shines on the unspoken heroics of pacing and partnership, with Dominic crediting his running mate, Mike, for their synchronized stride towards the finish line. Strap in as we journey through Dominic's tale of transformation and the revelation that no distance is too daunting when the mind is willing.
Transitioning from the gritty tales of endurance, this episode also pulls back the curtain on the art of compelling podcast storytelling. I share the nuggets of wisdom gleaned from engaging with luminaries like Sir Chris Hoy and Ray Mears, distinguishing the magic of spontaneous discourse over scripted dialogues. There’s a finesse in fostering an authentic connection with guests, which sometimes means tossing the script aside to follow the organic flow of genuine conversation. Coupled with this behind-the-scenes peek into podcasting, I underscore the potency of positivity in both running and life. Celebrating each stride, no matter how small, paves the way for unforeseen achievements. Join me as we navigate these riveting discussions that champion the resilience woven into the fabric of every runner's journey.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Ever wondered how a seasoned podcaster like Dominic Brown breathes visual life into audio stories? Strap in as we unravel the secrets behind the successful transition into video podcasting, where Dominic, a maestro of the medium, shares his minimalist setup that keeps authenticity at the heart of his productions. We don't just stop at the technicalities; we delve into the ethos of Outside and Active, where stories of personal triumph mingle with the celebration of the great outdoors, serving up a cocktail of inspiration, education, and entertainment that's sure to motivate you to lace up those sneakers and hit the trails.
As we unfold the tapestry of the running community's evolution, we reflect on its journey from the fringes to a welcoming family of runners embracing all levels of experience. I, Brian Patterson, recount my own metamorphosis from a running skeptic to a passionate runner, influenced by the camaraderie and approachability found in events like the National Running Show. This episode is a treasure trove of anecdotes and advice, from everyday joggers to ultra marathon warriors, all sharing the strategic training approaches that have led to astonishing mental and physical breakthroughs. Whether you're an enthusiastic newbie or a seasoned pavement-pounder, this episode will offer insights into the value of a well-crafted training plan and how it could be the catalyst for reaching your next pinnacle of fitness success.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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When Dominic Brown and I sit down for a chat, we're not just swapping stories; we're tracking the footprints that led us here today. Picture a childhood where every sport was more than a game, it was a gateway to life's greatest lessons – this was Dominic's playground, and it shaped the spirited host of the Outside and Active podcast.
Our conversation navigates the winding paths of our careers, with the backdrop of a global pandemic that rerouted his plans straight into the welcoming arms of Raccoon Media Group. Here, the seeds of Outside Active were planted, blooming into a flourishing platform that bridges the gap between being a spectator and a participant in the health and fitness narrative. From the thrill of interviewing icons Olympians such as Colin Jackson, Sir Chris Hoy, Paula Radcliffe and Eilish McColgan.
On the day of the launch of the Running Show in Birmingham I really can't wait to for you to hear this really interesting chat.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Ready to revolutionize your running resolutions? I'm Brian Patterson, and in our latest heart-pumping chat, I guide you through setting attainable New Year's goals that stick. With my personal battle with epilepsy as a backdrop, I illuminate how running has become my lifeline, offering mental clarity and physical strength. You'll get an insider's look at employing the SMART framework for goal-setting and learn about the transformative power of consistent running routines. Join me as I share the wisdom of former guest Anna Couper, and provide actionable advice for keeping your motivation high, involving your loved ones, and finding your stride within the running community.
Stride into a fitter, happier you as we uncover the secrets to boosting your VO2 max and the unparalleled benefits of a dedicated running coach. If you're looking to enhance not just your performance, but your overall well-being, this episode is your personal roadmap. We'll talk about the holistic advantages of running, from sharpening your mind and saving your wallet from gym fees, to building a support network through the sport. Whether you're taking your first steps into running or you're a marathon veteran, let this episode be the wind at your back, propelling you towards your healthiest, most fulfilling year yet. Thanks for tuning in to Brian's RunPod—where your journey to a better self is just a run away.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
Get ready to enhance your minimalist running game with the latest tech that's just as streamlined as your stride. We kick things off with a run through the must-have i4c 360 rotatable armband – your new best friend for easy phone access mid-sprint. And for the data-driven athletes among us, the Garmin Forerunner 955 Solar isn't just a watch, it's a solar-powered coach on your wrist, delivering advanced metrics to keep you ahead of the pack. Indoor runners, don't feel left out; we haven't forgotten you. The Peloton Tread and Bike are changing the game with interactive classes that bring the community and competition right into your home, pushing your pace and endurance to new heights. Plus, special guest Melissa Connolly spills on how Peloton has elevated her running routine with power zone training and core strengthening – key ingredients for outpacing the competition.
As we sprint into the future, augmented reality (AR) is lacing up to join us on the track, ready to transform our runs into something out of a sci-fi novel. Imagine a world where your running glasses offer navigation, a virtual pacer, and immersive workouts while connecting you to a global network of runners. This isn't just fantasy; it's the road ahead, and we're here to map it out for you. So, whether you're a tech-savvy runner or a curious newbie, let this episode be your guide through the evolving landscape of fitness technology. With these insights, you're not just keeping pace with the latest trends – you're setting the pace for an extraordinary running journey that merges the thrill of the race with cutting-edge innovation. Join us, and let's hit the ground running towards 2024!
What is Augmented Reality
Peloton Tips for Runners
Best Tech for Runners
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
Strap on your sneakers and prepare to be whisked away on a journey across the miles with me, Brian Patterson, as your running companion. This season is not just about hitting the pavement; it's an exploration into the heartbeats beneath the bib numbers. Prepare to be inspired by candid conversations with some of the most passionate runners you’ll ever have the pleasure of virtually jogging alongside. From the plucky newcomers with fire in their bellies to the seasoned marathoners with stories that could fill books, we're bringing their tales straight to your earbuds.
Every episode is an opportunity to get that adrenaline rush without having to break a sweat (unless you're listening while running, of course). You'll be privy to advice from top-notch experts who are here to boost your running game, be it your form, your focus, or your footwear. And it's not all talk; these episodes are packed with actionable tips to transform each stride. So, whether you’re out on a leisurely jog or pushing for a personal best, let this series be your fuel. Together, we're running towards joy, one episode at a time.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
Ever wondered how a simple, cost-effective activity like running could be your ticket to both physical and mental longevity? Brace yourselves for an engaging discussion on how strapping on those running shoes can not only add more years to your life but make those years count. With a proven 25-40% lower mortality rate for runners, we unravel the secrets of this ultimate anti-aging therapy. We don't just stop at the physical - we journey into the mind, uncovering the mental health benefits that running gifts us. Hear inspiring anecdotes of individuals who discovered running late in life, transforming their health and outlook dramatically.
Get ready to be thrilled as we venture into the ground-breaking world of stick-on biosensors, radically transforming sweat science for athletes. No more guesswork - we're here to arm you with precise, real-time information about your hydration levels. We spotlight the revolutionary Nix hydration biosensor - a game changer in providing personalized hydration guidelines for athletes. Grasp the integral role hydration plays in endurance sports and how these biosensors are set to turbocharge your performance. So, strap in for a captivating exploration of sweat science, hydration, and the future of athletic performance!
Caitlin Limmer Interview.
Running and Longevity
Running and Aging
Running Slows the Clock
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
Ever wondered what it takes to transition from a couch potato to a runner? On this eye-opening episode of Brian's Run Pod, we sit down with Anna Cooper, who went from despising running to embracing it wholeheartedly. Anna's remarkable journey, influenced by her family, female role models in athletics, and the power of social media, is sure to inspire both seasoned runners and beginners.
We also follow a compelling narrative of a runner transforming from couch to 5k and beyond. They share their struggles, successes and the unexpected role of Pilates in enhancing their running performance. The integration of Pilates with running not only alleviated their pain, but also improved their core strength, breathing, and overall mental wellness. And if you're wondering whether to put on your running shoes in the morning or not, we discuss the profound impact it can have on your entire day.
We wind down with some personal running anecdotes, highlighting the importance of listening to your body, having a supportive community, and finding joy in running in diverse terrains. Our favorite running gear also gets a mention. As the holiday season approaches, Anna shares her Christmas wishes and the important role her family plays in her running journey. Join us on Brian's Run Pod as we explore the world of running and foster a community that appreciates the journey as much as the destination.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
Prepare to brave the cold winter runs as we chat with avid runner, Tom Long. He offers expert tips on dressing for the cooler months, choosing gear that keeps you cozy while ensuring safety. From base-layered trackpants to windbreaker jackets and gloves, Tom shares his knowledge on the best running gear to keep the chill away. Not only do we get into the nitty-gritty of winter running gear, but we also discuss the innovative advancements in running technology, from waterproof clothing to hydration vests and GPS watches. If you're scratching your head over what gift to get for a runner, we have some unique suggestions that are sure to impress.
Switching gears, we dive into the world of running watches. Comparing models from Garmin, Polar, and KOROS, we discuss the multitude of benefits these gadgets offer, from heart rate tracking to detailed pace analysis. Whether you're just starting out or a seasoned runner, there's a lot to gain from wearing a running watch. We even touch on the importance of heart rate training, providing helpful rules of thumb to guide your training sessions. There's no doubt that a running watch is a powerful tool that can help you step up your running game.
To wrap up the episode, we share more running gift ideas. If you've ever wondered about the practicality and affordability of waterproof clothing, hydration vests, and shoes, we've got you covered. We chat about how these items can enhance a runner's performance and why they make great gifts. All in all, if you're seeking advice on buying the right running shoes or choosing the perfect running gear, our chat with Tom Long offers a wealth of insights. Tune in to better equip yourself or the runner in your life this winter!
Up and Running Website
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
Have you ever wondered how running can be a therapeutic experience? What if you're a beginner and don't know where to start? Well, worry no more! Meet Tom Long, a running enthusiast with a fascinating backstory, who'll take you on his journey from rowing to running and tackling chronic fatigue. Tom's transformation through the Couch to 5k program, his insights on easy runs, and the 80-20 rule are not only inspiring but also helpful for anyone who wants to lace up those running shoes and get started.
Christmas is around the corner, and we know how hard it can be to pick the perfect gifts for the runners in your life. We discussed a myriad of gift ideas at various price points that are sure to delight any runner. We also spoke about the importance of proper running gear and how a good pair of shoes can prevent common injuries such as shin splints. The experts at Up and Running are there to guide you on your journey to becoming an injury-free runner, and they play a vital role in promoting the joy of running.
As the mercury drops, running in the winter might seem daunting. But with the right gear, it can be an enjoyable experience. Be it waterproof socks, gloves, or high-visibility vests, we’ve got you covered. From staying warm to staying visible during those early morning or late evening runs, we share our favorite products and experiences which are not only beneficial for winter runs but other outdoor activities too! So come along and join us on this enlightening journey through the world of running.
Up and Running Website
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Ready to uncover the secrets of top athletic performance? Join us as we unearth the astounding feats of Finnish long-distance runner, Lasse Viren, and his domination of the 1972 and 1976 Summer Olympics. We're also lifting the lid on the rich history (and versatile fitness benefits) of the kettlebell, tracing its journey from rural Russia to the peak of Soviet sports fame and into our modern-day gym routines.
Ever wondered how quick recoveries can markedly boost your running prowess? Stay tuned as we delve into the mechanics behind effective interval training, featuring real-life examples like half mile alternations and marathon pace repeats. We're also spotlighting the game-changing potential of float sessions in enhancing overall athleticism. Let's together demystify the art of designing personalised workouts, so you can get the most out of your training and set new personal bests.
https://www.briansrunpod.co.uk
https://www.runnersworld.com/training/a25785517/kettlebell-exercises/
Lasse Viren
History of Kettlebells
Float Training
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
Support the show
Brian's Run Pod
Are your running shoes holding you back? On this episode of Brian's Runpod, we strip down to our bare feet and investigate the intriguing concept of barefoot running. We reveal enlightening insights on how this age-old practice can influence your performance, and detail the steps you need to take to transition safely. You'll learn how to adapt your body to new stressors, how genetics can sway your running style, and why those expensive running shoes might not be the best investment.
Running is more than just a physical activity; it's a mastery of techniques and rhythm. Discover how minor adjustments to your speed, cadence, and upper body form can make a significant difference in your performance. We spotlight the crucial role of strength training in running, advising you on the required technique modifications to maximize output. Moreover, we dive into the significance of finding the right balance between strength and endurance training. Your running journey will be further illuminated with a discussion on the benefits and pitfalls of modern technology in training.
Lastly, we venture into the realm of experimental health options to support the physical demands of running. We emphasize the importance of not suffering in silence and the importance of seeking specialist advice for the best possible care for running-related injuries. So, tie up those laces (or not), and join us on this invigorating journey, whether you're a weekend pavement pounder or a dedicated marathon enthusiast. Get ready to gain top-notch advice, and maybe lose those trainers along the way, as we navigate the exciting world of running.
Move Physio
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Get ready for an enlightening conversation with Arran Nicholson, a distinguished sports medicine specialist and running expert at Move Physio based in Twickenham. Starting his journey with a personal injury as a young athlete, Arran found his passion in the healing power of movement analysis and strength conditioning physio. His impressive skills have made him a trusted specialist in diagnosing and treating various injuries, helping many return to peak health.
Let's take a compelling journey into the world of running, biomechanics, and endurance. Arran's expertise will guide us through the process of setting achievable targets for endurance training. You will discover the science behind running techniques including the 180 beats per minute cadence debate, and learn the art of planning effective training routines. Arran will also reveal how lactate testing can be a powerful tool for those targeting sub 2:45 marathon times. This episode promises to be a treasure trove of expert advice, essential for both budding and professional runners. Join us as we unravel the secrets to improving running performance and preventing injuries.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
Support the show
Brian's Run Pod
Are you ready to hit the ground running? We've got your back! This episode is a treasure trove of tips, tricks, and insights to help you overcome the hurdles that are stopping you from reaching your running goals. Whether you're a seasoned marathoner or a newbie lacing up your shoes for the very first time, we've gathered a wealth of advice on how to stay comfortable, motivated, and consistent in your running journey. We even tackle the sticky issue of the rising costs associated with running, offering practical solutions to keep your hobby budget-friendly.
But we're not just talking logistics here. We're diving deep into the psychological aspects of running too. Ever heard of the small area effect or the stuck in the middle effect? Tune in as we unravel these intriguing concepts. And with the help of our expert guest–a researcher on beginner runners and running programs–we discuss the role of technology, data, and music in enhancing your runs. Plus, we impart the importance of celebrating your victories, big or small, and why having a running buddy can be a game-changer. So, tie up those laces and get ready to revolutionize your runs with this episode!
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
Support the show
Brian's Run Pod
Ever pondered over the emotional ties we share with exercise and how it influences our commitment to fitness? Today's conversation with Katie Kennedy, a PhD holder from the University of Surrey, promises to illuminate this intriguing subject. As we delve into Katy's research journey, we unravel the dynamics of beginner running programs and the substantial effect of teamwork on sports performance. Her personal experiences and in-depth research offer a fresh perspective on our complex relationship with exercise.
Taking a deep-dive into Katys study on the emotional bond shared by individuals with exercise, particularly among beginner running groups, we unearth the secrets that keep them engaged with the sport over prolonged periods. We discuss the intriguing correlation between exercise and gender, and why these groups often witness a higher participation of women. As we wander through the labyrinth of her research findings, we also touch upon the importance of incorporating exercise into our daily routines. We reflect upon the rise in popularity of running during the COVID-19 lockdown and question the continuity of this trend post-lockdown. Lend an ear to this riveting conversation and gain distinctive insights from the depths of Katie's research.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
Get ready to equip yourselves with the powerful knowledge of yoga and nutrition as we welcome the founder of Health and Heart, Joanne Hart. She skillfully weaves the fabric of yoga into the dynamics of nutritional health, cautioning against the pitfalls of blindly following nutrition trends. With Joanne's expertise, you'll unlock the secrets of achieving a balanced, nutrient-rich diet tailored to your needs and learn the art of mindful eating.
We then shift our focus towards the warmth of our kitchens, the birthplace of health and happiness. Unearth the culinary wisdom of different cultures, their prioritization of cooking, and unique dietary habits. Whether you are juggling a hectic schedule or simply seeking some culinary inspiration, we've got you covered. We'll guide you on how to sneak in time for home-cooking, and reveal the surprise benefits of meal boxes and recipe following. Let's add a dash of cinematic fun to this foodie adventure by recommending a viewing of the iconic food scene from The Godfather.
Finally, all the runners out there, this segment is specially curated for you. Join us as we delve into how our food choices have evolved over the years, the significance of regenerative farming and how it impacts our health. Moreover, Joanne and I share essential nutrition tips for runners.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
Ever wonder if there's a link between nutritional science and practical food choices? Look no further! We've brought in the genius behind Health and Heart services, Joanne Hart, to share her wisdom on how nutrition plays a fundamental role in our overall health. From an engineer and IT professional to a nutritional therapist, Joanne's fascinating career transition is sure to inspire. Take a peek behind the curtain of the political world of nutrition and discover the various qualifications and professional bodies that nutritionists can be part of.
Continuing our journey, we tackle the often daunting task of converting nutritional science into delectable and healthy meals. Together, we dissect various dietary habits and share insights on how to revamp them. Whether you're always on the run or juggling family responsibilities, we've got you covered! We discuss strategies to maintain a balanced diet amidst the chaos of daily life and even offer advice on accommodating the dietary needs of your entire household.
Wrapping things up, we delve deeper into the realm of nutrition for both athletes and non-athletes. We lay out the foundation of nutrition – hydration, rest, and protein intake – and how it can be optimized for your unique needs. Joanne lets us in on the secret of using functional tests and nutrigenomics to tailor-fit plans to each individual. So, buckle up, grab a pen, and get ready to revolutionize your approach to nutrition. Whether you're an athlete or not, this is a chat you can't afford to miss!
https://www.healthandhart.com/
https://www.instagram.com/j_healthandhart/?hl=en
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
Ready to learn how to optimize your running stride and increase your speed? Join us as we welcome runner Tamsin Burland, whose transformational journey under the tutelage of coach Andrew Wren is both inspiring and informational. Tamsin's initial struggles with overstriding and an inconsistent cadence will feel familiar to many, but her success story of improvement might just leave you itching to lace up your own running shoes. She shares the wisdom imparted by her coach, Andrew Wren, emphasizing the importance of power through the foot, rather than extended strides, for speed.
We also explore the vital role that community plays in the world of running, both in person and online. Her experience being a Race Director for Crane Park Park Run is shared, highlighting how the spirit of community contributes to its success. Tamsin offers a peek into her association with Fetch Everyone, an online platform for runners that's been fostering connections and camaraderie for nearly two decades. This episode is a treasure trove of insights, whether you're a seasoned marathoner or just starting out on your running journey. So buckle up and get ready for a listen that could just change the way you run!
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
Support the show
Brian's Run Pod
Running wasn’t always a part of Tamsin Burland life. It began in her late 20s, spurred by witnessing the London Marathon, and evolved into an exploration of resilience, discipline, and the power of community. Our podcast guest today, Tamsin, walks us through her journey from a latecomer in the running world to a seasoned marathon runner, sharing the highs, the lows, and everything in between.
Marathon running is more than just physical endurance, it’s a mental game too. Tamsin takes us through the ins and outs of training for a marathon, her experiences running the Tokyo marathon and the importance of a knowledgeable coach guiding the way. As she reveled in the thrill of international races, she also learned the significance of discipline and taking time out when suffering from injuries. Above all, her running journey taught her the incomparable health benefits of running, both physical and mental, and the sense of camaraderie shared amongst runners.
But Tamsin’s journey doesn’t stop at marathons. She takes us on the trail of her ultra running journey under the guidance of Tom Bond Payne, who she met in Morocco. In the face of injuries and challenges, her determination never waned, even when her interest in running the Comrades Marathon in South Africa diminished. Through her recounting, we get a glimpse into the discipline required for training, the benefits of remote coaching, and an insider's take on the challenging float sessions. Get ready to lace up those running shoes and be inspired by Tamsin’s adventure-filled tale in the world of running.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
What if you could transform your body and mind while having fun? That's precisely what Lucy, our Pilates expert, believes is possible with consistent Pilates practice. In our enlightening chat, we uncover the truth about Pilates, busting the myth that it's a quick fix and reinforcing the importance of regular classes to harvest its full benefits. Lucy also shares her ambitious plans, including expanding her class offerings and her grand dream - a Pilates and Yoga retreat in the heart of Italy.
Does the reformer machine intimidate you? Fear not, as Lucy and I demystify this versatile piece of gym equipment. We discuss its spectrum of applications, from advanced Pilates sequences to rehabilitation exercises, showcasing its efficacy in varied levels of physical capacity. Furthermore, we address the benefits of smaller class sizes in ensuring individual attention and the necessity of training with a trusted provider.
Finally, let's talk about two common concerns - upper arm flabbiness and lower back pain. Lucy sheds light on effective exercises like tricep presses, spine curls, and hip rolls, which can be incorporated into your routine. Plus, she offers a glimpse into her online classes and website for those eager to delve deeper into Pilates. Wrapping up, we echo Lucy's mission - to promote Pilates worldwide, not as an elite fitness regime, but an inclusive, adaptable, and fun experience for all. So, are you ready to give Pilates a shot? Remember, the right teacher can make a world of difference!
https://www.welcomepilates.com
The Hundred: https://www.youtube.com/watch?v=9mlone4NObI&t=8s
Series of Five: https://www.youtube.com/watch?v=tsZvlTtK3V8
Spine Curls (for lower back), they call them Shoulder Bridges in this video but it's the same principle: https://www.youtube.com/watch?v=QFv_Fex3Mko
Leg Circles (for hip mobility): https://www.youtube.com/watch?v=RZqtVL6K8DM
My On Demand Studio (£18 per month or included in any group class membership) has lots of videos, including one for 'happy hips' and three videos for Pilates Fundamentals (Alignment, Breathing and Centering)
Happy Hips: https://www.welcomepilates.com/members#tmup=/p/2989700-welcome-pilates/content/collections/84
Pilates Alignment: https://www.welcomepilates.com/members#tmup=/p/2989700-welcome-pilates/content/collections/1708
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
Support the show
Brian's Run Pod
Looking to unlock the hidden potential of Pilates for your running routine? Wonder no more, as Lucy Tomlinson, the founder of Welcome to Pilates, illuminates us on the transformative power of Pilates for runners. With specific exercises and a breakdown of the progression through Pilates, Lucy helps us understand how it can fortify core strength, enhance ankle stability, and lead to an overall improvement in fitness. And there's more – ever heard of Bar? It’s an intriguing fusion of ballet and Pilates that could bring a new dimension to your running performance. Common beginner errors are also tackled, so you won't be stumbling in the dark when you start out.
Transitioning to the specifics of a Pilates class structure, we unpack exercises from the timeless 'hundreds' to the dynamic 'single leg stretch'. Lucy guides us through the nuances of targeting specific muscle groups like hip muscles and glutes, and intensifying workouts with resistance bands. She also emphasizes the role of correct breathing – a critical aspect that many beginners tend to overlook. Whether you're a runner curious about incorporating Pilates into your regimen, or simply interested in learning more about this exercise form, you'll find plenty of insights in our rich discussion with Lucy. So, lace up your running shoes and get ready to embrace the Pilates revolution!
https://www.welcomepilates.com/
The Hundred: https://www.youtube.com/watch?v=9mlone4NObI&t=8s
Series of Five: https://www.youtube.com/watch?v=tsZvlTtK3V8
Spine Curls (for lower back), they call them Shoulder Bridges in this video but it's the same principle: https://www.youtube.com/watch?v=QFv_Fex3Mko
Leg Circles (for hip mobility): https://www.youtube.com/watch?v=RZqtVL6K8DM
My On Demand Studio (£18 per month or included in any group class membership) has lots of videos, including one for 'happy hips' and three videos for Pilates Fundamentals (Alignment, Breathing and Centering)
Happy Hips: https://www.welcomepilates.com/members#tmup=/p/2989700-welcome-pilates/content/collections/84
Pilates Alignment: https://www.welcomepilates.com/members#tmup=/p/2989700-welcome-pilates/content/collections/1708
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
Support the show
Brian's Run Pod
Are you ready to transform your body and mind, and feel more confident and energized? Join us as we converse with the delightful Lucy Tomlinson, the experienced Pilates teacher and founder of Welcome Pilates. Lucy shares her personal journey of finding solace in Pilates amidst university stress and how it sparked her passion. We delve into the essence of Pilates and how its core principles can lead to marked improvements in flexibility, strength, stability, and body awareness.
Our conversation takes an interesting turn as we discuss the effect of the COVID crisis on Lucy's business and how she adeptly adapted to the new circumstances. We also go in-depth into the world of Pilates exercises and their countless benefits. Listen to Lucy debunk myths around Pilates and highlight the notable differences between Pilates and yoga. Plus, we explore the four essential movements of the spine that Pilates promotes - flexing, extending, rotating, and lateral flexing – and how they enhance one's posture and increase body awareness. This episode offers a wealth of knowledge, inspiring stories, and useful insights into the holistic world of Pilates. Tune in and let Lucy guide you on a journey to better physical and mental health through Pilates.
And that's a wrap for another exhilarating episode of Brian's Run Pod! Thanks for tuning in, folks. As always, we've got your back with all things running, and next week, get ready for some awesome beginner hints and tips to kickstart your running journey! Oh, and before we sign off, exciting news – we're now available on YouTube! So whether you're pounding the pavement or chilling at home, you can catch us there too.
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Brian's Run Pod
This episode takes look back at some of the past interviews I have had. All of them I have really enjoyed.
So hold onto your headphones, folks. Today we lace up our running shoes and sprint into the world of endurance sports with an Olympic triathlete, a local coach, and a running club founder. Stuart Hayes, Andrew Wren, Caitlin Limmer, Colleen Mckenna, Tom Gaymor and Jon Beeson join us to share their personal journeys and insights into the discipline and camaraderie of running. Ever headbutted a deer during a run? You will be amazed at Stuart's recovery journey after such a bizarre incident.
We take a moment to breathe as Caitlin Limmer steers us onto the mental health track, illuminating the therapeutic benefits of running she has experienced in different life stages. Stuart, Caitlin, Andrew, Colleen, and John have enriched our podcast with their wisdom and anecdotes, and for that, we are deeply grateful. Now, it's time for you to experience the exhilaration and inspiration this episode has to offer. So, earphones in. World out. Let the journey begin!
▾Resources & Links
•https://www.briansrunpod.co.uk/share
•https://www.buzzsprout.com/2079014/12282616
•https://www.buzzsprout.com/2079014/12299435
•https://www.buzzsprout.com/2079014/12375846
•https://www.buzzsprout.com/2079014/12962002
•https://www.buzzsprout.com/2079014/12961986
•https://www.buzzsprout.com/2079014/13188513
•https://www.buzzsprout.com/2079014/13188654
•https://www.buzzsprout.com/2079014/13188777
That it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.I just want to let you know that you can follow me on X or what was know as Twitter @briansrunpod. I have just recently setup a Facebook Page which is called BriansRunPod and I am on Instragram @brianrunpod. Also, my website is www.briansrunpod.co.uk where you can get show notes and chapter markers.
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Unleash your inner runner as we navigate through the intriguing science of running mechanics, posture, stride control and gait analysis. This episode is loaded with practical tips on perfecting your running form, from correct head and shoulder positioning to arm rotation and stride control, with the aim of enhancing your performance and steering clear of common pitfalls.
Joining us on this exhilarating exploration of athletic aptitude is physical therapist and fitness enthusiast, Daniel Curin. Curin will share his expertise on how running molds muscle profiles and how this leads to varying needs for athletes at contrasting fitness levels. We'll scrutinize the three common pronation types, advising on the best shoes to accommodate each. Armed with six revealing insights that a gait analysis can provide, you'll be equipped with personalized exercises and a wealth of knowledge to revolutionize your running experience. So, lace up and join us on this path to athletic enlightenment.
▾Resources & Links
•https://www.verywellfit.com/tips-for-proper-running-form-4020227
•https://www.asics.com/au/en-au/blog/is-gait-analysis-worth-it-for-runners.html?gclid=CjwKCAjw_uGmBhBREiwAeOfsd2QKNtstVdoZLkilIRp8beaxKVacOeJTAXOMFNfIOn6zhkGx4G14OhoCVLQQAvD_BwE
•https://www.clairecallaghan.com/post/gait-analysis-physio-explained
•https://www.runnersneed.com/expert-advice/gear-guides/gait-analysis.html
•https://www.trainingpeaks.com/blog/drills-for-proper-running-form/#:~:text=Straight%20Leg%20Run&text=Avoid%20the%20temptation%20to%20lean,hamstrings%20as%20you%20pull%20back.
That it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.I just want to let you know that you can follow me on X or what was know as Twitter @briansrunpod. I have just recently setup a Facebook Page which is called BriansRunPod and I am on Instragram @brianrunpod. Also, my website is www.briansrunpod.co.uk where you can get show notes and chapter markers.
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Ready to learn the art of running like a pro? Brace yourself as we journey through the science of running, revealing strategies ranging from setting SMART goals to understanding your body dynamics. This episode unpacks the fascinating lessons we can glean from Kenyan athletes, known for their exceptional prowess. We delve into their unique approach to mental preparation, motivational techniques, and how they adapt to their environment to optimise their performance.
But that's not all - we also explore how to ace marathon training. This includes tips on choosing the right gear, self-motivation techniques, and even how to keep things exciting by varying your routes. We discuss the nuances between trail, road, and treadmill running, shedding light on how to adapt your strategy for each. To wrap things up, we dive into some of the most iconic running films, exploring the narratives that have shaped the running community globally. Get ready to be inspired, educated, and entertained all in one go!
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Ever wondered how a simple pedometer evolved into a smartwatch that not only tracks your steps but also monitors your heart rate, sleep patterns, and so much more? Get ready to embark on a fascinating journey through the evolution of running apps and wearable tech that revolutionized the world of fitness. We'll take you back to the 1960’s invention of the Manpo-kei pedometer, right up to the present day GPS-enabled smartphones and the profound impact they've had on the way we run. We'll also revisit 2006, when Apple took its first step into mobile health tracking with the Nike + iPod Sport Kit.
Fasten your seatbelts as we delve into the world of smartwatches and their role in transforming the running landscape. From the Seiko TV Watch to the Apple Watch, we explore how these devices have redefined our running experience and performance. Is it possible that apps and tech can make us run faster? As per an intriguing article by Adam Vaughan in The Guardian, we'll examine this claim and discuss the exciting world of virtual leader boards and tracking tools. Get ready to discover how technology is not just changing the way we run but motivating us to run more often!
That it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.I just want to let you know that you can follow me on X or what was know as Twitter @briansrunpod. I have just recently setup a Facebook Page which is called BriansRunPod and I am on Instragram @brianrunpod. Also, my website is www.briansrunpod.co.uk where you can get show notes. Plus all my episodes have chapter marSupport the show
Ever wondered why your 10K run or half-marathon times aren't improving? The answer could lie in your lactate threshold. Our guest, pro running coach Andrew Wren, is here to demystify this often overlooked aspect of training. He shares his insights on the importance of lactate threshold as the anchor for our running zones. Andrew reveals how even the slightest changes in a runner's routine can boost this threshold, enhancing running times and, surprisingly, mental health.
But it's not all about the lactate threshold. In our chat, we tackle the intriguing world of individual metrics in running. Discover how your age, the fatigue you're experiencing or even that glass of wine on Friday night can impact your running performance. More importantly, learn why tracking small progress metrics can have a massive impact. We highlight the advantages of supplementing running with activities like strength training, plyometrics.
https://www.runwolves.com
That it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.I just want to let you know that you can follow me on X or what was know as Twitter @briansrunpod. I have just recently setup a Facebook Page which is called BriansRunPod and I am on Instragram @brianrunpod. Also, my website is www.briansrunpod.co.uk where you can get show notes. Plus all my episodes have chapter marSupport the show
Ever wonder how to find your stride and truly enjoy the thrill of running? We're thrilled to have professional running coach, Andrew Wren, join us to share his insights and expertise on this. Together, we unravel the art of running - from the basics to the little-known strategies that can take your performance to a whole new level. We also explore the controversial topic of cadence running and why it might not be the best approach for beginners. Andrew highlights the criticality of building a symbiotic relationship with your coach and cautions against hasty changes that could end up backfiring.
In the second half of our conversation, Andrew turns the spotlight on an aspect of training that's often underestimated - interval training. Discover how speed and tempo intervals could revolutionize your body's functioning and why they're beneficial for runners across all proficiency levels. We delve into the importance of exercising different muscles in novel ways to circumvent injuries. Andrew also deciphers some complex running training jargon, pinpoints the differences between British and American coaching styles, and lays out the nuances of lactic threshold measurement and tempo running. Don't miss this episode filled with invaluable insights and actionable tips that will significantly level up your running game.
https://www.runwolves.com
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
Ever wondered how a professional running coach motivates a diverse range of athletes, from the anti-runner to the beginner? Andrew Wren joins our conversation today to offer a unique perspective. Adept at turning data into insights in his past life, he now helps people go from couch to 5K, and beyond. Andrew's candid discussion around the importance of formal qualifications and trust-building with clients is a must-listen for anyone considering a coaching career. But it's his insight into the art of relationship-building that truly sets him apart.
We explore the complexity of coaching beginners who might not be apt for certain events but are fuelled by an unshakeable passion. Andrew shares an uplifting story of a client who went from barely able to run 5k to crossing the finish line of a marathon in just 3 hours and 23 minutes! While we celebrate this incredible feat, Andrew reminds us that the joy of training often outweighs the thrill of the event. If you're seeking motivation, inspiration or even contemplating lacing up those running shoes for the first time, this episode is packed with insights that could change your perspective on running and personal growth. Get ready for an empowering journey with Andrew Wren!
https://www.runwolves.com
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
Who says running and technology can't mix? Welcome to a revolutionary take on running training, where we use Artificial Intelligence to redefine your running journey. We're about to take a deep dive into the fascinating world of AI, its comparison to traditional training methods, and the role of machine learning in this domain. You will be introduced to Chat GPT, a smart AI chatbot designed to interact with you in a very human-like way.
Strap on your running shoes as we run you through how AI can boost your running experience. Imagine having a chatbot to help you set your running goals, provide race strategies, recommend running gear, and share a wealth of running knowledge. It's like having a personal coach at the touch of a button! We also talk about popular running programs like Runkeeper and how AI is a game-changer in this space. Plus, we throw in a handy tip of the week for both Apple and Garmin watch users. Whether you're a seasoned marathoner or a running rookie, this episode is set to change the way you view your running game!
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
Ready to transform your running routine and unlock your full potential? This week's episode of Brian's Run pod is all about the amazing benefits of incorporating yoga into your running schedule. We'll cover how yoga can boost your mobility, strengthen your body, enhance your balance and pre-proprioception, and even aid in your recovery process. Plus, we'll dive into effective breathing techniques, offer guidance on integrating yoga into your running regimen, and highlight some simple yet beneficial yoga poses tailored for runners.
But wait, there's more! Are you curious whether yoga or Pilates is the better choice for runners? We'll explore the unique advantages of each, from strength training and core muscle strengthening to overall endurance. And for those who love listening to music, audiobooks, or podcasts while hitting the pavement, we've got the perfect tips on properly charging and replacing your AirPods Pro for an optimal listening experience. Don't miss this captivating and informative episode of Brian's Run pod – it's guaranteed to elevate your running game!
Resources & Links
https://www.rei.com/learn/expert-advice/yoga-for-runners.html#benefits
https://www.runnersworld.com/health-injuries/g20853895/yoga-for-runners-0/
https://www.youtube.com/watch?v=WNILMoALHNQ
https://us.humankinetics.com/blogs/excerpt/the-benefits-and-effects-of-yoga-for-runners
https://www.mensyogajournal.com/blog/yoga-for-runners-a-complete-guide
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
Ready to fuel your runs like a pro? Discover the essentials of nutrition for runners and how to optimize your caloric intake for peak performance. We break down everything from the science of calories to the importance of macronutrients and carbohydrates. Learn the differences between quick and slow-release carbs, the role of fiber in a healthy diet, and how to tweak your intake to meet your goals. Plus, we've got plenty of insightful resources to support your journey to better nutrition.
Inspired by stories of fictitious endurance athletes over 40 like John, Mike, Lars, Tom and Jack we explore how they've adjusted their nutrient intake to elevate their performance. From incorporating lean meats and protein-rich snacks to balancing macro-nutrient intake and focusing on essential vitamins and minerals, these athletes have made strategic changes to their diets. Join us as we discuss how ultramarathoner Jack relies on the My Fitness Pal app to monitor and adjust his diet for optimal results. Don't miss this opportunity to learn from their experiences and level up your nutrition game!
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
Couch to 5K (C25K) is a popular mobile app created by Zen Labs that offers a nine-week training program for beginners to gradually progress towards running a 5-kilometer (3.1-mile) distance. The program was inspired by Josh Clark, who developed it in 1996 to motivate new runners with manageable expectations. Clark's initial motivation for running came from a painful breakup, but he discovered the joy and benefits of running, leading him to create the C25K program for his mother. The program gained popularity through websites, podcasts, apps, and offline communities, with millions of people completing it. Clark's tips for new runners include being patient, not comparing oneself to others, and enjoying the incremental progress. He also emphasizes the importance of self-care, not taking running too seriously, and listening to one's body. C25K's lasting popularity is attributed to its attainability and the ability to share experiences on social media. The story of C25K highlights how unexpected circumstances can lead to positive outcomes and the importance of finding new activities to overcome challenges.
Resources & Links
https://en.wikipedia.org/wiki/C25K
https://bigmedium.com/ideas/bbc-how-josh-clark-invented-couch-to-5k.html
https://edition.cnn.com/2021/07/02/health/couch-to-5k-running-wellness/index.html
https://www.thegentlemansjournal.com/article/the-founder-of-couch-to-5k-reveals-his-running-secrets
https://www.runnersneed.com/expert-advice/training/12-weeks-to-fitness-beginners-5k-training-plan.html
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
Ever felt like the first mile of your run is a slog, yet eventually, it leads to moments of clarity and freedom? Join us as we chat with Colleen McKenna, who shares her experiences and insights on finding joy in running and the importance of holding onto it for as long as possible. Listen in as Colleen discusses setting a distance goal, embracing those moments when running feels good, and the sense of freedom running can bring to our lives that isn't always found elsewhere.
We also explore the world of trail running and the benefits it has for runners, regardless of age. Be inspired by stories of runners who are over 80 years old and how running affects their longevity and quality of life. Colleen also shares her personal experience with optimizing cross-training for running, emphasizing the significance of dynamic exercises and stretching to improve strength and flexibility. Don't miss this engaging episode where we celebrate the joy and freedom that running can bring into our lives.
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
What happens when a life-altering accident takes away your dreams and leaves you with a shattered body and mind? We sit down with Tom Gaymor, a former racing driver who faced this exact challenge, and discover how he managed to pick up the pieces and rebuild his life. Join us as Tom shares his inspiring journey of rehabilitation, resilience, and the importance of mental health support.
As we delve into Tom's story, we discuss how he transitioned from the world of racing into coaching, broadcasting, and commentary. We also explore the importance of enjoying the process, staying active, and setting goals to maintain focus and motivation. Tune in to learn about Tom's valuable fitness and injury support tips that can benefit anyone going through similar experiences.
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
Ever wondered how focusing on what you can do rather than what you can't can make a significant impact on your running journey? Join us as we chat with Colleen, an avid runner with a lifelong passion for the sport, and discover her unique insights on running techniques, training, and technology that have transformed her life!
In this engaging conversation, we explore Colleen's journey from being a gymnast at school to becoming a dedicated runner, as well as her experience with injuries and favorite running gear. We also discuss the evolution of women's running and the remarkable marathoners who inspired her in her younger years. Plus, we delve into how running has become more inclusive and accessible for people of all ages and abilities through events like Park Run and the London Marathon.
Finally, Colleen shares her strategies for training for half marathons and improving overall running fitness, including mapping out routes, gradually adding in running, getting a good pair of shoes, and enjoying the environment around you. We also discuss the confidence and empowerment that comes with having a base level of fitness, and how other activities like dance can complement running. Don't miss this empowering and informative episode with the incredible Colleen!
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
What if you could uncover the secrets behind the physical demands of motorsports and the journey of an ex-racing driver? Join us for an insightful conversation with our old friend, Tom Gaymor, an ex-racing driver, current motorsport commentator, as we explore his passion for sports and his incredible journey in the world of motorsports.
Discover how Tom's connection to his granddad, a doctor and open water swimmer, ignited his love for sports and opened doors to the world of motor racing. Follow Tom's transition to motorsport, starting with karting at Sandown Park. We delve into the evolution of motor racing, its facilities, and the costs associated with the sport today.
But it's not all about speed and adrenaline. Tom opens up about the challenges he faced with a back injury sustained during his racing career. We discuss the pain and discomfort of his procedures, as well as the story of England rugby player Jason Lendon, who experienced a similar injury. This episode is a must-listen for any sports enthusiasts, filled with inspiring stories and valuable insights into the world of motorsports.
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
Running has numerous mental health benefits that can positively impact your well-being. When you start running, your body undergoes a transition, releasing endorphins that contribute to the famous "runner's high." Although this euphoric feeling is rare, running still provides various mental health advantages:
- Stress Management: Running helps control stress by increasing the brain's resistance to tension and releasing norepinephrine, which moderates the stress response.
- Anxiety Relief: Aerobic exercise like running lowers anxiety levels by reducing cortisol and enhancing the body's stress response mechanisms.
- Vitamin D Production: Running outdoors allows your body to produce vitamin D, which can alleviate depressive symptoms.
- Cognitive Function: Running boosts brain health by improving memory, focus, and cognition. It stimulates cerebral blood flow, enhances neural connections, and promotes neurogenesis.
- Calmer State of Mind: Running can lead to a calmer state of mind by releasing endorphins and endocannabinoids, reducing stress, and boosting mood.
- Better Sleep: Running can aid in achieving better sleep by expending energy, reducing cortisol levels, and improving sleep quality.
- Increased Productivity: Regular exercise, including running, enhances productivity and energy levels.
- Greater Creativity: Running can boost creativity for up to two hours afterward, refreshing both the body and the brain.
- Improved Self-Esteem: Running enhances self-esteem and confidence by setting and achieving goals, improving physical fitness, and providing psychological coping mechanisms.
Furthermore, regular cardiovascular exercise, like running, can contribute to long-term mental benefits. It promotes the growth of new blood vessels and may generate new brain cells through neurogenesis, leading to improved brain performance and preventing cognitive decline. Exercise also has an antidepressive effect, blunting the brain's response to stress and positively impacting the hippocampus, which is associated with memory and learning.
By incorporating running into your routine, you can enjoy not only physical gains but also long-lasting mental health improvements.
Resources & Links
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running
https://www.runnersneed.com/expert-advice/wellness-and-mental-health/running-together-for-mental-health.html?gclid=CjwKCAjwx_eiBhBGEiwA15gLN9nf3o_5BmlWL9JPd75PIgX9dDXWSh4TpbHlTMSpCkMofytrVGOjAxoCN3EQAvD_BwE
https://www.webmd.com/fitness-exercise/how-running-affects-mental-health
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
Well the subject we are going to be talking about today was the bane of my life last year when it came to running.
Some call it the dreadmill, others avoid it altogether—the treadmill gets a bad reputation amongst runners. In reality, the treadmill is a fantastic training tool.
The treadmill allows you to run when it may be too hot, too cold, too icy, or too stormy outside.
With a few tweaks to how you use it and reframing the way you think about it, you may find the treadmill provides an enjoyable run after all.
Hopefully today I will help you go some way to understand the benefits of treadmill running to your training.
**Mimic Outdoor Terrain
Engage your mind
Attitude makes a difference
Try a treadmill-Specific Workout
Some other treadmill workouts might include:**Progression Runs
Musical fartlek
Below are some other tips for Treadmill running.Use a slight incline
Avoid a Too-Steep Incline
Refrain From Holding on to the Handrail or Console
Stay upright
Look Up
Pay Attention to Your Stride
Improve Your Stride Count
Hydrate
Cool Down
Pro and Cons of Treadmill Running
Pros
The Difficulty Level Is the Same
It's Easier on Your Joints
You Can Simulate Race Environments
Cons
You Could Lose Your Agility
You Don't Work as Many Muscles
It's Boring
Summary
However, I think that running on the treadmill is a different skill set than running outside. In my opinion it is like comparing apples and oranges. This is a great training tool and if you engage with what it has to offer then I don't doubt that you can get a lot out of it. As I said this time last year I hated it and now I really look forward to training on the treadmill.
Resources & Links
https://runkeeper.com/cms/training/how-to-make-the-treadmill-more-enjoyable/
https://www.verywellfit.com/tips-for-treadmill-running-2911986
https://www.health.com/fitness/the-pros-and-cons-of-running-on-the-treadmill
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
How plyometric exercises pay off on the run
What are plyometric exercises, exactly? .
Usually programmed into a high-intensity interval training (HIIT) workout, these moves emphasize jumping. And you’re probably already familiar with them (hello, squat jumps and burpees!), but it’s also possible you’re not executing them regularly or at all.
Here’s why you want to add them to your next workout.
Bullet Points of Key Topics:
What are plyometric exercises?
How do they work?
What are the types of plyometric exercises?
How do plyometrics help with running?
How plyometric exercises pay off on the run
Prepare for plyometrics
Modify when necessary
Focus on form first
Progress gradually
Prioritize your body
Your Weekly Plyometric Routine
Jump Squat
Burpee
Explosive Push-Up
Box Jump
Summary
I hope this has given you a flavour for what Plyometrics are. Plus, if you are looking to add a bit of spice to you training then why not give a try.
There is nothing like changing your training habits to help keeping you motivated.
As with anything new. Be cautious and then build on what you have done the previous session and hopefully it will provide you with a spring in your step.
Tip of the week.
Anyway we say someone using a cable like apparatus attached to a tree. Katy asked me what is that. I told her that it is called TRX suspension cable.
Now if you stick with me as I will tie this how this can be useful for running.
The History
Randy Hetrick, a former Navy Seal and Stanford MBA graduate, developed the Total Resistance eXercise (TRX) [5] equipment and the associated Suspension Training bodyweight exercises in the 1990s,[6] and started marketing it in 2005.
Suspension Training uses straps that act as a form of resistance against the user’s bodyweight. The training revolves around seven basic compound movements: push, pull, plank, rotate, hinge, lunge and squat. These movements can, in turn, be developed into a multitude of workout options.
With Suspension Training, the biggest advantage is that it can go on the road with you to be used anywhere – a ‘gym in a bag’. This allows the user to achieve all the results of a full gym with just one set of straps.
Although, I would say one of the cons is finding a frame that can hold your body weight. You can buy frames, which by the way are very expensive, which you can put your garden. Just had a quick look at the prices they range from £3000 to £4000 .
Benefits to runners
Whether you’re a long time marathon runner or are just starting your first couch to 5KM, TRX Training is a great cross training tool to help you improve your overall strength, running performance and recovery efficiency.
Strength Training with TRX is particular beneficial for runners, as it can help reduce the risk of injury in endurance athletes by correcting imbalances in your left and right side, which can lead to in an inefficient stride and injury over time.
Now this might be new to most people and I would not be doing it justice by explaining each of the exercises.
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Support the show
Welcome to "The Unbreakable Spirit," a podcast that delves into the extraordinary life and times of Emil Zatopek, a legendary Czech long-distance runner whose unwavering determination and incredible achievements have left an indelible mark on the world of athletics.
Emil Zatopek was born on September 19, 1922, in Kopřivnice, Czechoslovakia (now the Czech Republic). From humble beginnings, Zatopek's passion for running was ignited at a young age. Despite facing financial challenges and growing up during the tumultuous times of World War II, Zatopek's perseverance and resilience shone through.
The podcast takes listeners on a captivating journey as it unravels Zatopek's early struggles and his breakthrough into the world of professional running. With his unorthodox training methods and unwavering work ethic, Zatopek soon rose to prominence, earning the title of the "Czech Locomotive" for his unparalleled speed and stamina.
The podcast delves into Zatopek's historic achievements, including his remarkable triple gold medal win at the 1952 Helsinki Olympics, where he claimed victory in the 5,000 meters, 10,000 meters, and the marathon - a feat that has never been repeated. Listeners will be captivated by the gripping accounts of Zatopek's intense training regime, which included grueling hill sprints and his famous technique of running with ankle weights to build endurance.
But Zatopek's story goes beyond his athletic achievements. The podcast delves into his unbreakable spirit and his unwavering commitment to his principles. Zatopek was known for his humility, sportsmanship, and his unwavering support for fellow athletes. His defiance against the oppressive regime during the Communist era in Czechoslovakia, where he stood up for his fellow athletes and advocated for human rights, is a testament to his courage and integrity.
Resources & Links
https://olympics.com/en/athletes/emil-zatopek
https://www.biographyonline.net/sport/athletics/emile-zatopek.html
Call to Action Episode Link & Contact Info
Subscribe on Apple Podcasts or wherever you get your podcast
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Today we are going to be covering Energy systems for running.
Running is simple, we put one foot in front of the other, and allow it to happen naturally.
That is how we start, but once we get into running a little more, we want to learn more about how to improve our speed by increasing our step frequency and step length, we want to know which foods will give us the most energy on our runs, and we want to understand which energy systems we use in a 400m sprint or longer.
There are so many questions, and there is so much to learn about running. If you want to be the best runner you can be, these are areas you probably want to start paying attention to.
I hope I have gone some way to answer them in this podcast.
Let us explain the physiology of energy metabolism during different levels of exercise.
If you need the aerobic energy system explained, you are in the right place. Today we we break the three energy systems down, so you can learn how you have the energy to sprint as fast as you can, how the anaerobic energy system works, and what the aerobic energy system is.
So why do we need to know about energy metabolism.
Knowing the predominant energy system you are using during your workouts will help you determine your recovery needs for nutrition and rest.
Energy is stored in the body in various forms of carbohydrates, fats, and proteins as well as in the molecule creatine phosphate.
Carbohydrate and fat are the primary sources of energy, with protein contributing a minimal amount under normal conditions.
Adenosine triphospate (ATP) is the body’s usable form of energy. The body uses 3 different systems of metabolism to transfer stored energy to form ATP.
So what are the 3 energy systems
Glycolysis (anaerobic) System
Glycolysis (anaerobic) System
The Aerobic System
Remember this:
However, certain characteristics such as exercise duration and intensity will determine the predominate system and thus how long the activity can be performed at that level.
Other factors that influence what substrates and systems are being used include the fuels that are available, the fitness level of the athlete, and the nutritional status of the athlete.
These factors may change over time and through training so just like overall nutrition, energy metabolism is very individualized and dynamic.
Now how does this relate to Heart Rate.
The Aerobic System
The Lactic Threshold System
The Anaerobic System
Normal Heart Rate for running
Factors affecting your heart rate when running.
What if I don't have a heart rate monitor.
Summary
Resources & Links
Energy Systems
Heart Rate and Energy Systems
Dangers of overtraining.
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Welcome back to the second part of the interview with Caitlin. If you have not heard the first part then please do go back and listen. Today she talks about what she is doing today.
How she goes tackles imposter syndrome. Giving talks to top executives and how she hopes to inspire the younger generation. I really hope you enjoy this interview. Also, I have interviewed my friend Jon about his running experience and not forgetting my interview with Olympian Stuart Hayes.
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Wow in the previous episodes we have had some wonderful interviews. My friend Jon who told us about his journey into running and the issues he is currently
having. Then we interview Stuart who is a professional Triathlete and was part of the 2012 Olympic team. His story was real lesson on not giving up on your dreams. From not being selected in 2004 to being part of the team eight years later.
Last but not least we talked to Caitlin. She has an amazing story. From being told she had 40 minutes to live to becoming a coach and then start an amazing running community. She truly is an inspiring person.
If you hadn't listened to them I strongly recommend you do. If nothing else you won't hear my dulcet tones.
In this episode we are going to be talking about sleep. So hopefully I will not be sending you to sleep and I will try and make it as exciting as possible.
I have always been told that exercise is about putting your body through stress. Therefore as part your training you need rest to adapt and repair it self.
In todays episode we hope to dispel some of the terminology surrounding sleep. How our devices can monitor sleep and if there any hacks for achieving a
better nights sleep.
Why is sleep importantSleep releases growth hormones
Sleep allows your heart to rest
Sleep can strengthen the immune system
Sleep may help increase speed
Hacks for developing good sleep habits:Establish a sleep schedule:
Difficult one this- Eliminate Caffeine later in the day
Eat sleep-inducing foods:
Reduce blue light one hour before bed:
Use a white noise machine:
Limit the evening alcohol consumption:
Other tips:
Summary
The anatomy of your sleep cycle:NREM
REM
Circadian Rhythm
Melatonin
Sleep Environment
My experienceLogging my sleep
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Caitlin Limmer is a remarkable person. I am sure you are really going to enjoy this incredible story. Now I have decided to split this podcast into two parts. The first part we talk about what prompted her to get into running. Specifically the life changing event the set her on her this path. In the second which will feature in a couple of weeks we talk about her new career, and I know Caitlin will hate me for saying this, as a life coach. Or rather a mind coach. What have been the challenges and the different types of audiences she has had to deal with. I really hope you enjoy the first part of our discussion.
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Today we are going to do another interview but with a professional athlete. Let me introduce you to Olympian Triathlete Stuart Hayes. I knew Stuart when I was working as gym instructor in the late nineties.
Bullet Points of Key Topics:
Let start at the beginning. How did you get into your sport?
Was sport a large of your education at school?
Did you start off doing one discipline then progress?
Had you always been a good runner?
What do you feel are the benefits for you?
I know Mental Health is a buzz word now. Does running help and if so how?
As this is a podcast for those starting out in running what is your best advice?
intervals ?
tempo runs ?
long runs ?
Other exercises outside running ?
Do you have any heroes ?
People who inspired you?
Injuries?
What have been the frustrations of getting injured?
Are there any positives?
I remember you had a horrific accident with a deer in Bushy park. (Don't have to talk about it if you don't want to).
Any tips to other runners going through the same issues?
Do you listen to stuff when you train?
Do you like audio books?
Music or podcasts?
Any running books you recommend.
Anything else you would like to talk about?
I understand you share another passion that I am really into. I’m into card magic. How did you get into Magic?
What are your socials and how can people reach you?
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Brief Summary of Episode
- Today we are going to be talking to a running pall of mine Jon Beeson.
Bullet Points of Key Topics:
- How did you get into running?
- Was sport a large of your education at school?
- Did you do cross country?
- What got you back into running now?
- What do you feel are the benefits for you?
- I know Mental Health is a buzz word now. Does running help and if so how?
- Are there any down sides?
Do you like running on your own or with others?
Have tried any specific training techniques:
- intervals
- tempo runs
- long runs
Do you have any heroes ?
Do you do any events.
For instance injuries?
- What have been the frustrations of getting injured?
- Are there any positives?
- Don't have to got into detail about your injuries?
- Any tips to other runners going through the same issues?
What are you listening to when you run?
Do you like audio books?
Music or podcasts?
Anything else you would like to talk about?
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Brief Summary of Episode
Welcome back to Brian's run pod. If you have been listening to past episodes I just want to say a big thank you. In todays episode we are going to be looking at something that I am very bad at. That is stretching.
What are the benefits?
When should we stretch.
What the best stretches for runners?
For the upper body
tight hips
lower body stretches.
Bullet Points of Key Topics:
Should Runners stretch?
As runners, we’ve long been told that stretching can help cut our chances of injury, ease the pain of tight muscles, and give us a performance boost by increasing our range of motion.
According to Recent research from the University of California, Santa Barbara, suggests that stretching may not be that beneficial for runners after all.
Chris Lortie, a biologist at The National Center for Ecological Analysis and Synthesis in Santa Barbara, told the BBC that while stretching may improve your flexibility: “From a performance point of view, there is no benefit, it is not going to make you run faster or better.”
Also, he says for easing the pain of delayed onset muscle soreness (DOMS) some studies have found that stretching has a negligible effect.
Let's ask an expert.
Heading out for a run when your muscles are stiff and tight is pretty uncomfortable but Hannah Williams, M.Ost, Osteopath and Owner of Burton Joyce Osteopathy in Nottingham, advises against doing traditional static stretches pre-run.
Static stretching – where you hold one stretch for a period of time – can reduce muscle power, strength and explosive performance when done before a workout.
Should you stretch after a run?
Can stretching prevent injury?
Can stretching boost your running performance?
So is stretching worth it for runners?
So we are going to some stretching.
Let us come up with some golden rules.
Don't consider stretching a warmup. - ou may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes.
Focus on major muscle groups- Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.
DONT BOUNCE - Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.
Hold your stretch- Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.
10 Hip Stretches -
- Chair Stand.
- Knee Lift
- Internal hip rotator stretch
- External hip rotator stretch
- Double Hip Rotation
- Hip flexor and quadriceps stretch
- Hip extension.
- Hip abduction
- Bridge
- Hip and back stretch
Other remedies
- Foam Roller
- Massage
- Heat - Heat pack.
- Move about more frequently- Get your step count up.
- Quality Mattress.
Summary
Specific stre
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Brief Summary of Episode
Today we are going to be talking about events for runners. More specifically the birth of Park Run.
Parkrun (stylised as parkrun) is a collection of 5-kilometre (3.1 mi) events for walkers, runners and volunteers that take place every Saturday morning at more than 2,000 locations in 22 countries across six continents.
How it all started.
Parkrun was founded by Paul Sinton-Hewitt on 2 October 2004 at Bushy Park in London, England. The event was originally called the Bushy Park Time Trial.
It grew into a network of similar events called the UK Time Trials, before adopting the name Parkrun in 2008 and expanding into other countries.
The first event outside of the United Kingdom was launched in Zimbabwe in 2007, followed by Denmark in 2009, South Africa and Australia in 2011 and the United States in 2012.
Sinton-Hewitt received a CBE for his services to grassroots sport in 2014. By October 2018 over 5 million runners were registered worldwide.
Paul Sinton-Hewitt
Sinton-Hewitt was born in Zimbabwe and went to Potchefstroom High School for Boys as a boarder in South Africa.
He became a club runner with a personal best time in the marathon of 2 hours and 36 minutes. That is pretty fast!!!
In 2004, Sinton-Hewitt was suffering from depression and unable to run due to an injury. Plus, he was unemployed and had just lost his job.
So he founded Park Run as he wanted to spend more time with his friends.
His philosophy :
Circumstance:
Bushy Park and more.
How was it funded.
Volunteering
Motivation
How to participate.
All Parkruns are 5 kilometres (3.1 mi) in length and are free to enter.[18] Anyone can take part, from pensioners to parents with their children, people with their dogs, wheelchair users, people pushing prams, club runners or casual runners, although not all courses are suitable for all participants.[19] Beginner runners, older adults and overweight people are common.
They usually take place at the same time, at the same place, on the same course, once per week. There is no formal procedure before the run with participants asked to arrive shortly before the start time and wait near the starting line.
A run director will make announcements giving safety instructions and community news before beginning the run.
Participants run or walk the course and are directed by marshals along the correct route to the finish line.
As each runner e
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Brief Summary of Episode
In todays episode we are going to be covering the 10k.
We will look at some training plans for 10k
best advice for 10k.
Also, we are going to look over the career of one our most famous athletes.
Plus, we are going to look into how to use intervals.
Bullet Points of Key Topics:
Well lets put all we have learned into a 10k training plan.
Now I am assuming that you may have done lets say a couch to 5k. Now you want to step up to the next level.
What elements are we going to be looking into:
Long Run.
Speed Session.
Tempo runs.
and not forgetting relaxed runs.
Before we move forward and start training. I would, as part of your training, go for a 10k walk. Or maybe go for a longer walk. Get used to being on your feet for over an hour.
A lot training plans would get you doing all these sessions straight of the bat.
I think walking is just as an important part of your training as running is.
The Long Run.
Speed Session
- Here are some example sessions you can try:
- 1) 6x 800m @5km pace with 400m easy recovery
- 2) 8x 200m @mile pace with 200m jog recovery
- 3) 5x 2mins @5km pace + 4x 4mins @5-10km pace, with 90secs recovery between reps, 3mins recovery between sets.
Tempo Runs
Relaxed Runs for 10k running
Now a key part of your 10k training are the recovery runs. Not to be confused with recovery days.
What do recovery runs do for your body:
Easy runs, also called recovery runs, are all the other miles—not the tempos or track repeats or long runs. They’re the entries in your training log that make up a large percentage of your weekly mileage total, but with which you don’t bother to record much data: Simply an “8” or a “6” or a “park loop” suffice to remind you what you did that day.
Summary
Tip of the Week.
Running Power
What is running power and its significance?
Athlete of the week
Steve Ovett
A legend of the sport. And one of the main characters in one of Athletics major rivalries in the early eighties.
He won a total of 8 major medals spread over 4 championships. This included a bronze and gold at the 1980 Moscow Olympics.
Resources & Links
Tempo runs https://www.active.com/articles/improve-your-10k-time-with-weekly-tempo-runs
Speed session https://www.redbull.com/se-en/how-to-improve-10km-running-time
Easy runs https://www.runnersworld.com/advanced/a20835578/the-easy-day-pace/
How fast tempo runs? https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/
Steve Ovett https://en.wikipedia.org/wiki/Steve_Ovett
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Hi welcome back to my second trailer for Brian's Run Pod. Just wanted to give you a heads up on a couple of special episodes that coming up.
I thought rather than me do the talking I thought I would invite some guests.
We have have two interviews with people who are at different stages of their running journey.
The first interview is with a friend of mine Jon who has been running most of his life. However, recently he has been dogged with injury and has hampered his running.
We start at how he got into running, what was his running experience at school and how he got back into it later in life. Plus, what have been the benefits for him.
Here is an excerpt of the interview.
The second interview is with Olympic Triathlete Stuart Hayes. He performed for team GB at the London 2012 Olympics with the Brownlee brothers.
Again, he tells us how he got into the Sport at an early age and what advice does he give to those taking up running.
Plus, he tells us about a interesting hobbie has as a side line.
All this is coming up very soon and so please do subscribe so you don't miss these episodes.
again here is an excerpt of the interview.
"Clothing for Running, Arthur Lydiard and Strava"
Brief Summary of Episode
Going over the show notes today we are going to be looking at Clothes for Runners and not forgetting shoes.
Plus, we are going to look at the career of Arthur Lydiard.
Also, we are going to look at Strava.
Clothing for Runners:
- Running Clothes for cooler weather:
- Running clothes for summer weather
- A word about supporting bras:
Running Shoes
- Features to look for:
- Cushioning vs. lightweight.
- Reflective surface.
Arthur Lydiard
- Jogging
Strava
- Uploading Data
- Manual Entry
- Advanced Features
- According to Coach Mag the following are good tips.
Close
Thanks for listening and I hope I have given you some hints and tips about Clothes, using Strava and one of the icons of the Sport Arthur Lydiard.
Resources & Links
https://www.sharp.com/health-news/what-to-wear-running-whether-it-s-hot-or-cold Clothes for running.
https://en.wikipedia.org/wiki/Arthur_Lydiard Arthur Lydiard
https://www.rungap.com/ RunGap.
https://www.coachmag.co.uk/fitness-trackers/6314/eight-essential-tips-for-strava-beginners tips for Strava.
https://www.runnersworld.com/beginner/g25619156/what-is-strava/ How to start using Strava.
Call to Action Episode Link & Contact Info
Subscribe on Apple Podcasts or wherever you get your podcast
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Podcast Week 7
Podcast Data
5th February 2023
Weight Training For Runners and VO2 Max
Brief Summary of Episode
Today we are going to be talking about weight training for runners and hope to explain in simple terms what is VO2 Max.
Bullet Points of Key Topics:
Weights for Runners.
Well runners world describes “Strength training for runners is a vital piece of the puzzle. Adding tempo runs, long runs, and speedwork to your routine will help build speed and efficiency, but strength training is often the element to take runners to the next level. ‘Strength work accomplishes three goals for runners:”
1) It prevents injuries by strengthening muscles and connective tissues.
2) It helps you run faster by boosting neuromuscular coordination and power; and it improves your running economy by encouraging coordination and stride efficiency.
3) Plus, for me weight training adds an extra dynamic to your training. It means your training is not solely going out pounding the streets. It you are a member of a gym it means you can try different cardio or strength machines.
As running can be a solitary form of exercise it can be very lonely. Yes you can be a member of running club. However, not all of us have taken that plunge.
So depending on where you are why not join a gym and enjoy the social aspects of being a member.
What kind of Weight Training?
My tips for a beginner:
Is doing weights going to bulk me up?
How often should I do it?
Non Gym Membership Weight Training.
Now if you are not able to afford a gym membership (like myself). Or don’t have a gym nearby you can do body weight exercises.
Follow the below exercises in order, taking 90 seconds rest between each set and two minutes rest before moving onto the next exercise. When following this routine, concentrate on perfecting your form, rather than completing the exercises as quickly as you can. Use a mirror or ask a friend to check you’re doing the exercises correctly.
Pressups
Dumbbell Row
Tricep Dips
VO2 MaxWhat is it?
So what can impact VO2 Max
What does VO2 Mean for my fitness
What’s a Good VO2 Max?
Resources & Links
Strength Training for Runnershttps://www.runnersblueprint.com/vo2-max/. Measure VO2 Max.
https://www.researchgate.net/publication/344122808_A_review_Maximal_oxygen_uptake_VO2_max_and_its_estimation_methods. VO2 max
https://www.healthline.com/health/exercise-fitness/how-to-improve-vo2-max#tips-to-improve How to improve VO2 max.
That's it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Not forgetting Art work by Alice Patterson.
Podcast Data
29th January 2023
"Tempo Run"
Brief Summary of Episode
Today we are going to be talking about tempo runs what are they? And how do they benefit us as beginners? Plus, in today’s episode we are going to talk about one of the icons of track and field. You may have heard of him!
Bullet Points of Key Topics:
Tempo Runs
What are they?
Why is it important?
What is Lactic Acid?
Why Is Too Much Lactic Acid Bad?
So what are Tempo Runs?
Tempo vs interval running.
What are the benefits of Tempo Runs?
- Improves lactate clearance.
- Improves Cardiovascular Fitness
- Improves Race Day Speed.
How to Get Your Tempo Pace
How much is too much?
Potential Road Blocks for Running Tempos
Using a vDot Running Calculator
Recap-
- It improves lactate clearance
- Improves cardio fitness.
- The more you prepare yourself as to how fast you are going to go in a race the better for you.
- For my training I do 2 x 1500m with a 1 minute rest. I would do a 1k warmup and cooldown.
Pros and cons of where
- Treadmill
- On the Track
- Road
Famous Running icons.
Bill Bowerman (1911 - 1999)
- Nike
- Nike Waffle trainer
- The Swoosh
- His Legacy
Resources & Links
Kip Keino wins 1500 https://youtu.be/Q_9AAy7yZTc
Without limits https://youtu.be/e2MpP3M9oCk
Tempo Running for Beginners https://trainwithmarc.com/2012/02/13/tempo-running-and-appropriate-surfaces-q-a-with-trainwithmarc-part-2/
Jack Daniels vDot Running Calculator https://runsmartproject.com/calculator/embed/index.php?title=Jack%20Daniels%20vDOT%20calculator#modVDOT
Call to Action Episode Link & Contact Info
Subscribe on Apple Podcasts or wherever you get your podcast
That it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Art work by Alice Patterson.
Podcast Data
29th January 2023
"Cadence Run"
Brief Summary of Episode
Welcome back to the podcast and if you’ve been listening to our past episodes I just want to say a big thank you. Don’t know if you know that this is my second attempt at doing a podcast. My first was over 5 years ago. Just to let you know it was about programming. Anyway let’s move on and talk about today’s episode. We are going to go into the weeds of the technical side of running.
Bullet Points of Key Topics:
- We are going to talk about Cadence:
- What does it mean?
- Is there a right Cadence?
- How can I improve my Cadence?
What has been my experience of improving Cadence.
Also, we are going to talk about intervals. What is the history behind intervals? How will it improve my running? Is it really for me? I hope to give you a simplified version and if nothing else it will arm you with the knowledge of why it could be useful. As someone once said – Knowledge is a very powerful thing!
What is Cadence?
Put simply, cadence – also known as stride rate – is the number of steps a runner takes per minute (SPM). It’s the most common metric used to measure running form and remains important for several reasons.
For starters, the shorter your stride length and the quicker your stride rate, the faster and better you run. If you have a low cadence, you likely also have a long stride.
Runners who over stride tend to lock their knees and slam their heels to the ground on every step. This slows you down, creates a choppy, bouncy gait, and puts extra pressure on muscles and bones, making you more susceptible to injury.
By increasing your cadence, you’re doing more than moving your feet faster; you’re changing the positioning of where your foot lands.
This naturally decreases your stride length and increases your turnover, which means you’re wasting less energy moving up and down (from the ground to the air and vice versa).
Benefits of Cadence:
When you increase your cadence, you also limit the force with which your body hits the ground.
If you have a low cadence, you’re spending more time up in the in-air displacing your body mass so you hit the ground much harder than if you had a high cadence.
The more steps you take per minute, the less time you spend in the air, equaling a softer impact on landing.
Louise Damen article says that Cadence can be used as a marker of Fatigue.
Runners begin to lose form and their cadence.
This, along with information about pace and even heart rate can be useful in determining if there’s a point in your run when you can no longer sustain your target pace.
You can then use this information to make some adjustments to your training.
Finding your current and optimal running cadence.
For many years, running experts encouraged runners to increase their stride rate to 180 SPM to achieve optimal running economy.
This was based on legendary running coach Jack Daniels’ analysis of the strides of elite distance runners at the 1984 Olympics.
He found the fastest and most efficient runners had a cadence of at least 180 SPM, with some runners reaching as high as 200 SPM.
Who is Jack Daniels? - Well he does not own a famous whisky company. He is an American running coach and physiolo
Thinking about running but no sure how to take the first. Welcome to BriansRunPod.
That it for another episode and looking forward to speaking you next week with some beginner hints and tips about running.
I just want to let you know that you can follow me on Twitter @briansrunpod. I have just recently setup a Facebook Page is called BriansRunPod and I am on Instragram @brianrunpod.
Also, my website is www.briansrunpod.co.uk where you can get show notes.
Art work by Alice Patterson.
A short trailer about upcoming episodes on Brian's Run Pod. We are going to be covering Long Runs, Tempo Runs how to go about a 10 training programme. Also, there is a special guest appearance from my Dad.
In November of 1961, legendary coach Arthur Lydiard told the 1960 800m gold medalist, Peter Snell, to go run a marathon. Before that, Lydiard had Snell incorporating the Waiatarua circuit, a grueling, 22-mile long run up and down the Waitakere Ranges in New Zealand, as part of his 100-mile training week. What was a man who would race for less than 2 minutes doing running for 2 hours? This type of training was completely unheard of for middle-distance runners back in those days.
Only two months after his Lydiard-mandated marathon, Snell ran a world-record mile (3:54). And in the 1964 Olympics, he won gold in the 800 and 1500m events. The long run has been popular ever since.
What is a long run?
A long run is a sustained effort of running longer than your typical run. A long run is usually 30 percent of your typical weekly mileage and usually longer than an hour.
Well you might be asking yourself – How do I train myself to run longer
You train yourself to run longer but running more frequently and progressively running longer week over week. You need to run a bare minimum of three times per week on nonconsecutive days with one run about 20-30 percent of your total volume per week. That is your long run.
Now for the science bit- What are the benefits?
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Build the number of mitochondria in your cells.
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Increase max VO2 and blood volume.
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Build mental toughness.
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Make your running more efficient.
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Teach your body how to fuel itself.
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Make your muscles, bones, and tendons stronger.
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Increase your body’s ability to use fat as fuel.
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Make you faster!
So How long should I run and how often?
There are limits!! Don’t go on your first long run and get an injury. It could simply be walking and running for a longer period of time (compared to your pervious sessions).
Are there different types of long run?
Well during my research I discovered that there are different types of long run.
- Easy long run:
- Rollercoaster long run:
- Fast-finish long run:
- Fartlek long run:
- Progression Long Run
How can I make a long run easier?
Tips for Successful Long Runs
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Slow your pace.
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Mentally break the run into sections.
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Entertain yourself.
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Do just one long run per week.
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Take a break.
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Take walk breaks as needed.
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Focus on fueling!
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Hydrate!
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Lube up.
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Increase gradually.
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Take it easy.
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Be patient.
My Training.
Well what’s my experience with the long runs. I don’t about you but in my training if I’m schedule to do a short run it seems to be mentally harder than doing a long run. Maybe it has something to do with doing the long run at the weekend and my shorter runs are during the week after work. I think for my long runs it is important to have music which is calmer. Not the frantic 140 BPM of the other playlist. This helps me focus on slowing down my pace. Also, as has been said before plan the long runs and gradually increase the intensity and distance over time. Plus, it’s a great way of catching up on the that audio book.
Well last week I felt that maybe I was overtraining as I was feeling tired
Are you thinking about designing your own running program? Good for you! Running plans are super helpful. This is especially the case if are serious about reaching your full running potential.
But here is the bad news…
The topic of workout program design can be a complicated, mind-numbing, process.
So, it’s not surprising that scores of recreational runners have trouble when it comes to planning their running training program.
That said, today I got you covered.
The Tenets of Good Running Program DesignHere is what a personalized running program should take into account:
· Fitness level
· Personality
· Personal preferences
· Training background and history
· Schedule
· Short term running goals
· Long-term running goals
· Ultimate fitness objective
5 Steps To Help You To Design Your Own Running Program
Step. 1 – Assess your Fitness and Health
Step. 2 Assess Your Time/Schedule
Step. 3 Set The Right Goals
Step. 4 Choose The Running Workouts
Running Workouts
· Easy runs
· Recovery run
· Interval repeats
· Ladder runs
· Pyramid Runs
· Progression runs
· Tempo runs
· Fartlek runs
· Hill reps
· Strides
· Long runs
· Negative splits
· Yass0 800’s
Now some of these we have covered in my previous podcast. However, as you can see we can make your session as varied and as fun as possible.
The Cross Training
Pick three days for cross training or active recovery.
During your rest and CT days, keep your body moving without putting too much pressure on it.
This continuous pattern of training can help build the habit of daily exercise in your life while further improving your aerobic conditioning and muscular strength.
Here is a list of cross training sessions to consider:
· Strength training
· Swimming
· Agility ladder training
· Spinning
· Yoga
· Rowing
· Pilates
· Foam rolling
· Walking.
Example of a Training Plan.
Beginner Runner Plan
· Monday: 30- to 45-minute easy effort pace
· Tuesday: Rest
· Wednesday: 10 minute warm-up + 20-minute at tempo pace
· Thursday: Cross train
· Friday: Rest
· Saturday: 60 minute at conversational pace
· Sunday: Rest
Commit To PaperHaving trouble with the plan?
Dealing With Training Cycles
Enter Recovery Week
Step. 5 Choose a Weekly Workout Template
8th January 2023
"The Warmup"
Brief Summary of Episode
- The subject of our podcast today is the WARM UP!
Bullet Points of Key Topics.
- Benefits of the Warmup:
- Raise your body temperature.
- Enhance Muscle Performance
- Boost Heart Function
- Improve the Distribution in joints
- Help prevent injuries
- Increase coordination and control.
Raise Body Temperature
- Dynamic warm-ups before workouts raise your body temperature by heating up your muscles. They also boost your metabolism and accelerate the supply of energy to your muscles.
Enhance Muscle Performance
- As your muscle temperature rises, your muscle viscosity (or resistance) decreases. This results in faster muscle contraction and relaxation, which enhances your performance.
Boost Heart Function
- Your heart also benefits from warming up. The exercises increase your cardiac output and respiratory minute volume (RMV), thus expanding your VO2 max.
Help prevent injuries
- Warming up properly has been proven to minimize the risk of injury.
Increase Coordination and Control.
- As an added advantage, warming up improves your mental focus and speeds up your reaction time.
Tips for warming up:
- Sleep - Before doing any exercise after a long day it is important that you have had enough sleep.
Prepare a playlist in advance.
- Never start with sprints.
- Get mind prepared
- Make sure you have all your tech with you.
How should I warmup?
- Hip movements – Move your legs out to the side and make circular motion with your legs.
- Leg swings- Lean on to wall and swing one leg from the side and then into the middle.
- Heel kick- On the spot do heel butt kicks. So this is a quick action and will get your heart rate going.
- Forward lunges – If you can do forward lunges. So take one leg forward and bend your knee.
- Perform dynamic movements- a) to get your body ready for the exercise get your blood to flow to all parts of the body.
- How long should I warmup - I would say at least 5 to 10 minutes.
How is my training going:
- I have been doing tempo runs.
- Also, some interval training.
- Not able to complete my long run.
Tip of the week:
- Make sure your Apple Watch or other wearable are up to date.
- This could have a bearing on the software not functioning properly.
Resources & Links:
Resistance bands YouTube video - https://www.runtastic.com/blog/en/resistance-bands-warm-up-exercises/
Ben Parkes warmup video - https://youtu.be/0R8nawyL-9c
Call to Action Episode Link & Contact Info
- Subscribe on Apple Podcasts or wherever you get your podcast
Podcast Data
1st January 2023
"Start at the beginning"
Episode 1
Brief Summary of Episode
Well, hopefully this will be a little bit different to other kind of the running podcasts that are already out there. As I said, I just wanted to do a podcast about my journey with running. Plus to go over some of the technical aspects about running. So for this first podcast, I just wanted to go about the why. As to why I'm doing it.
Different reason why:
- Mental Health
- Endorphin rush
- Boosting Confidence.
Benefits of Heart Rate monitors
- See real benefits in real time
- Great way to monitor progress
- Setting Goals - Use running programme.
- Sleep - It's like investing in tomorrow.
Technology with running:
- Watches and phones
- What does the data mean
- Example of one of my training runs- 5 mile run.
- Some of the data I hope to explain.
Runkeeper programme
- 12 week programme
- What is my programme- 4 times a week 10k programme.
- Periodisation training:
- Preconditioning
- Going farther
- fine tuning
Tip of the Week.
- Check the function on your tech
- Apple Watch functions example.
Hi my name is Brian and this is a trailer for my new running podcast. It is launching on the 1st of January 2023. The podcast is aimed at those who are complete beginners and those that just want to give running a bit of variety. I used to be a Personal trainer back in the day. However, I have always loved running as it’s a really cheap way to keep fit, get your heart rate going and destressing. It’s something you can do with a friend or is something you can do on your own and enjoy the surroundings. I have wanted to do a running podcast for a while now. As I just wanted to get you the listener on my journey. I am learning about these new techniques along with you. So I feel I am going to be your guinea pig. I will do the research an carry out what I have learnt.