The Runner's World UK Podcast

Racing is hard. At some point, there will probably be a race that you won't be able to finish and how you reach that point and respond to it, can make all the difference to your relationship with running.

Of the back of her first DNF at a 100k race, Ali Ball joins us to discuss her first Did Not Finish and what it meant to her.

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We speak to Scottee and Beth about their experience as runners, why running is for everyone and how being fat shouldn't be (but often is) a barrier to taking part.

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We often talk about the physical side of recovery when it comes to injury, but what about the psychological and emotional disruption that injured runners have to deal with?

We spoke to Dr Carl Bescoby PhD aka The Injury Psychologist about the trauma of injury, the emotions we feel when injured and how we can deal with the set backs and struggles that come when injury strikes.

Join Runner’s World Club today: ⁠https://www.runnersworld.com/uk/podcastoffer

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We speak with podiatrist Liam McManus and RW columnist Sophie Raworth about some of the potential risks of wearing supershoes – and what runners can do to mitigate this.

Join Runner’s World Club today: https://www.runnersworld.com/uk/podcastoffer

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On this episode, Michael Adeniran (aka The Urban Challenger) talks tech, obstacle racing, and how and why he began documenting his running online.

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Across the UK, running clubs put on low-key but much-loved races – some of which have been going for many decades. But are they now in danger of being priced out? On this episode, Peter Kennedy and Kevin Price of the Stragglers running club in south-west London discuss how price hikes in parks are threatening the future of the races they help to organise. We want to know whether this is reflective of a wider trend, so please email in with your own take on this: podcast@runnersworld.co.uk

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Ultrarunner extraordinaire and Runner's World columnist Damian Hall talks about the simple steps we all can take to become more environmentally aware runners. As one of the co-founders of The Green Runners (thegreenrunners.com), Hall has been a leading voice in championing a more eco-friendly approach within running. He looks back at some recent successes – and the many more things that need to be done, fast, to ensure the safety of our planet.

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Ben talked to journalist and author Alex Hutchinson about his new book, The Explorer's Gene, which looks at how the evolution of humans has been shaped by significant events where venturing into the unknown has played a crucial role in shaping our genes and how the risk/reward element of running and racing could be satisfying an innate urge.

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With some studies and elites now talking about 120g of carbs an hour in a race, it's a confusing and expensive time to be needing some gels.

Thankfully, leading sports dietician Renee McGregor joins us to break down how the body absorbs and uses carbohydrate, when to have it and how to find the amount that you really need to have on race day.

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When the knowledge is this good, it's worthy of a re-up!

Back to the usual scheduling next week, but for now listen to Tom Craggs sharing loads of knowledge that'll help you run further.

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The legendary British hurdler talks about the training, ambition and mental fortitude required to be the best on this week's episode of the Runner's World UK podcast.

@colinrayjackson

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

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

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For the last 44 years, Chris Finill has run every single London Marathon. He's lining up on Sunday to run his 45th and is part of a group of runners call the 'Ever Presents'; a sadly dwindling number of runners who have taken part in every London Marathon.

Chris joined Rick and Ben to share his experience of running the first London Marathon, what it takes to be consistent enough to run that much and why he still loves the thrill of racing.

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Running coach and marathoner Laura Fountain (lazygirlrunning.com) offers some sage advice on how to make the race leading up to a big race as relaxing and stress-free as possible.

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Having set the FKT for a unsupported winter Wainwrights, Tom Hollins shares his experience with you and how he prepares for multi-day adventures (including some anti-blister sock secrets!).

We also talk about his time at the Barkley and how he wants to go back, why unsupported races are better and pacing strategies that involve pies.

Here is the link to the Berkeley Marathons

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On this week's episode, we speak with parkrun founder Paul Sinton-Hewitt about his memoir, One Small Step. Listen to Paul discuss his challenging upbringing in South Africa, formative running experiences and, of course, the start and development of the global phenomenon that is parkrun.

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In the name of marathon preparation – and alliteration – we bringing you 10 top tapering tips. The subtle art of doing a little less is the source of much anxiety among runners, us included, so we've rustled up a calm-inducing collection of tips to make the days and weeks before your marathon that little bit easier. Hopefully.

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Mansplaining – when a man explains something to a woman in a condescending, overconfident manner – is rife in sport, and running is no exception. Sabrina Pace-Humphreys and Bethan Taylor-Swaine explain why the consequences of these kinds of comments can be damaging and long-lasting.

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For those who missed it first time round, here's Dr Martin Turner from Manchester Met University explaining all when it comes to visualising success at the marathon and how embracing the hardship is an essential part of the process.

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When you're winning European Championship GOLD in your forties, you know a thing or two about elite performance at any age, so Jo is back to share her secrets on how to prolong and maximise your performance at any age, but especially as you creep into late thirties, forties and beyond.

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RW's very own Rachel Boswell ran a PB at Tokyo marathon and secured her Six Star medal, so we sat down to ask her about the secret sauce she uses that has allowed her to consistently run sub-3 over the course of four years.

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In the April 2025 issue of the magazine, we've made a list of 50 game changers in running and we thought we'd randomly choose some of the amazing people and chat about them and why they're of significance.

You can either agree or disagree, that's the wonderful thing about lists!

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Meet Rudy O'Halloran, the former drug dealer who discovered the power of exercise (and reading) when in prison and came out determined to make a difference to his life and the lives of others.

We spoke to the founder of ROCUP running club about turning his life around, what it means to him to try and help others and how running can make all the difference.

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Physio Tom Goom joins Rick and Ben to discuss running and cadence.

Often touted as a golden metric that can transform your running and prevent injury, we discuss if there is a magic number that can solve all problems, what do metrics like ground contact time and stride length have to do with it and if runners need to worry about their step rate.

Rick mentions a study in the intro, this is it -

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Breaking out the crystal ball, Ben and Rick are joined by Ali to discuss a few of the trends that we're seeing in running gear and tech in 2025, plus what the future might hold (carbon plated super sandals etc).

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If, like many runners, you've battled overwhelming pre-race anxiety, this is the episode for you. On it, renowned sports psychologist Steve Magness discusses the new book, Win the Inside Game, which offers exert advice on how to reframe failure and learn to harness pressure in the right way.

Win the Inside Game is out now: waterstones.com

For more on Magness, visit: stevemagness.com

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It’s rare in running that a training approach comes along that is genuinely innovative. But that’s the case with the ‘easy interval method’, pioneered by Dutchman Klaas Lok.

A decorated middle-distance runner, Lok used this method to great success as a runner and, more latterly, as a coach. If you feel like your running has plateaued, or you’re just looking to shake things up, give this episode a listen.

For more on Lok and his Easy Interval Method book, visit his website: easyintervalmethod.com

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Hill training is an excellent way of improving power, technique and mental tenacity. But how best should you fit it into your week? And what are some of the best hill sessions to try? On this week's episode, running coach Fiona English offers a masterclass in hill training. Think of it as your steep learning curve.

For more from Fiona English, visit her website: englishruns.com

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Complex, divisive and subject to misinformation, sports nutrition is an area desperately in need of clarity. On this week's episode Renee McGregor, leading sports dietitian and RW columnist, cuts through the noise to offer your practical, science-backed advice on how to fuel your training and racing.

McGregor has distilled her two decades of knowledge as both a sports dietitian and ultrarunner into a new book, Fuel for Thought (£14.95, Vertebrate Publishing), which is available at the below links:

adventurebooks.com

amazon.co.uk

For more information on McGregor's work, visit her website:

On this week's episode, we speak with Damian Hall at mile 160 of the Spine Race. Damian talks about the likely winners, the appeal of the race and how on earth you do about training for 268 miles along the Pennine Way in midwinter.

thespinerace.com

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Unless you spent 2024 hiding out in some remote Tennessee woods, you're probably aware that Jasmin Paris became the first woman to complete the Barkley Marathons. But what kind of mentality does it take to achieve the seemingly impossible? In this week's episode, Paris talks about her formative childhood experiences, never taking other people's opinions as fact and why she hopes her achievements will inspire others.

Jasmin Paris is a co-founder of The Green Runners: thegreenrunners.com

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She started running at 41 and has gone on to run over 1000 marathons (and countless other races too).

Meet the cover star of our first issue of 2025, Collette O'Hagan.

We chat about her love of running, the joy she gets from it, the stories she has from so many races, how she stays motivated, her life as a foster parent, what training looks like, her ultimate nutrition plan (chips and wine) and much more.

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The Paris Olympics, The Hardest Geezer, Jasmin Paris: 2024 has not been short of its miraculous running moments. This episode, we round up what we believe to be the top eight achievements in 2024. Do you agree or disagree? Give it a listen and let us know at podcast@runnersworld.co.uk

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Some people run one marathon in their lifetime. Some run one a year. Some energetic types might even run a marathon a month. But rare is the runner who runs a marathon every day for a year. Yet that is exactly what James Cooper has done. It helps that he’s fuelled by the motivation to raise money for Samaritans, following the death by suicide of his uncle. Listen to him speak about training, recovery, nutrition and how anyone can achieve incredible things with the right mindset.

James is raising money for Samaritans: justgiving.com/page/smilinggg366

We all know strength and conditioning (S&C) is important. Various studies have shown it can improve running economy and there's also some evidence it can reduce the chances of injury. But what should it look like for runners and how should you fit it into a busy running week? S&C leading expert Dr Richard Blagrove, senior lecturer in physiology at Loughborough University, offer his advice to runners of all abilities.

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Back pain affects millions of people across the UK. But a new study suggests running may be able to help chronic lower back back pain. It comes off the back of some previous research showing that running doesn’t seem to harm the back and may actually be good for spine health.

Running physio Tom Goom discusses these studies and offers some general advice for any runners currently suffering from back pain.

The NHS has lots of advice on back pain and its possible causes: nhs.uk/conditions/back-pain/

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Founder of Soar Running, Tim Soar, join us to talk about launching a premium running brand and how running (and the kit) has changed since then. We talk expensive vests, the design process, how discount culture has ruined consumers shopping habits, the environmental impact of producing kit, why he'll always pursue that perfect garment and how material science is only getting more fascinating.

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It's rare that someone combines both elite-level marathon running with elite-level humour – but Phily Bowden is the glorious exception to the rule. Having run 2:25 at the Berlin Marathon, her sights are now on the LA Olympics, all while creating amazing content for her ever-growing online following.

Check out Phily on YouTube: youtube.com/c/PhilyBowden

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In certain running circles, "walking" can be a dirty word. But it needn't be that way. The run-walk method can, in fact, be an effective and enjoyable racing strategy for runners of all speeds. On this episode, the chief training officer at Galloway Training Programs in Florida, offers his expert insight on the art of run-walking. To find out more, visit jeffgalloway.com

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10,000 miles, 16 countries and over £1 million raised for charity. Russ Cook (aka "Hardest Geezer") pushed himself to the limit to become the first person to run the length of Africa. He's distilled the adventure into an amazing new book, Hardest Geezer: Mind Over Miles, and comes on the podcast to discuss some of the highlight and lowlights of his African odyssey.

Follow Russ on Instagram: @hardestgeezer

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