The Running Hub
A podcast hosted by Katie and James Down, online running coaches based in the UK. The Running Hub Podcast is the place for keen runners to listen to other inspirational stories whilst on the run, and be motivated for their own journey. Exploring topics to help you with your training, keep you motivated and enhance your performance to the next level. #StrongerFitterFaster
Am I Half Marathon Ready? Malaga Half Marathon Block Recap with Katie
15 weeks of training done. Is Katie half marathon ready?
James and Katie sit down to recap Katie's half marathon block on the lead up to Malaga Half Marathon.
We discuss how training has gone, any challenges or hurdles that have happened, what went well and what the strategy for race day is.
A very raw, honest and open chat about the highs, lows, self doubt and sucesses that a training block brings.
There are 15 of us racing in Malaga this weekend, good luck to everyone racing.
David Betts - More Than a Marathon PB: How Coaching Transformed His Running and Mindset
Today we are joined by Hub member and coached athlete David Betts.
David joined the community in 2022 and has been on a journey since then.
Recently, he ran 4 hours at Amsterdam marathon and this year has been on a huge transformation.
Running is more than just running to David, it's about community, belonging and inspiring his family.
He's now training for Boston Marathon in 2027. And finally has the belief!!
Follow David on Instagram - @betts.in.motion
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Emily Bond - Operation Ironwoman - Completing all UK Ironman Events in 1 Year
In this week's episode we were joined by Emily Bond. This year she became the first woman to complete all UK Ironman events in one year. Having only completed her first 70.3 at Weymouth in 2025, she set herself a challenge to see what was possible, after having major surgery back in 2018.
With all challenges there was many hurdles to overcome, training alongside a PhD, knee pain at the start of the year, logistics for each event and a bad chest infection which almost stopped her completing the challenge in only event 2.
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Why Every Runner Should Strength Train (And How to Get Started)
As runners we all know we should be doing strength training, but are we actually doing enough? Or we often wonder what should I be doing? In today's episode we wanted to discuss the importance of strength training, how to get started and what you should be doing.
We've also launched our new YouTube Channel - The Running Hub - Workouts for Runners.
Here you can find short, easy and intentional videos which are in a follow along format so you can do training at home and work it into your routine.
Sub...
Nick Butter - Running a Marathon in Every Country Across The World - Live Interview at the AJ Bell Great North Run
Recently we chatted with Nick Butter on the AJ Bell Live Stage at the Great North Run.
Nick has ran a marathon in every country across the world and shared his story with us.
His why to run over 200 marathons, including the World Majors, what the journey taught him and what running gives to him today.
Join us for a very special episode!
https://www.nickbutter.com
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Seb Hansen - 3:25 to Sub-2:30: What It Really Takes to Become a 2:27 Marathoner
What does it really take to go from a 3:25 marathoner to running 2:27 at Berlin this past weekend?
In this episode, we sit down with our friend and fellow runner, Seb Hansen, who has just run a huge 2:27 marathon at Berlin. Seb has balanced training for Berlin around a busy summer travelling and a full time job.
His marathon journey is a brilliant example of what can happen when you consistently build your training over several years. His first marathon was 3:25, and since then he has transformed himself into a sub-2:30 marathoner.
We talk abo...
How To Know You're on Track with Half Marathon Training - The Half Way Check In
Coach Katie is half way through marathon training. In today's solo episode, Katie chats through how training is going so far, what's gone well, what maybe hasn't and what the rest of the block will entail in the next few weeks.
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Great North Run 2026 - Our VIP Hospitality Experience
Last Sunday we hosted a live podcast on stage at the Great North Run. As part of the day we got to run the race and experience VIP Hospitality. As we wait for the recording for a future episode, we thought we'd share with you our race day and how we got on!
Great North Run Race Day Video - https://youtu.be/9QqKKJKY3UE
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James' Next Big Goal - Going Back for Unfinished Business - From Ironman to Marathon
James joins us this week on the podcast to talk about his next big goal after the Ironman... Manchester Marathon.
We chat through the fact that James has unfinished business with the marathon distance.
Why Manchester?
And how he plans on training to conquer the 26.2!
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Ironman Copenhagen Race Recap: Coach Hayley's First Ironman Experience
Hayley is officially an IRONMAN! 🏊♀️🚴♀️🏃♀️
In this episode of The Running Hub Podcast, we sit down with Coach Hayley to hear the full story of her Ironman journey, from preparation to everything that happened on race day and how the day unfolded.
Hayley takes us through the swim, bike and run, sharing the highs, the difficult moments and what it really feels like to complete an Ironman.
Whether you're training for your first Ironman, considering stepping up to the distance or simply love hearing real race-day stories, this episode gives you an insight into what it takes to train...
Training for a Marathon through Summer - Coach Josh Aiming for Sub 2:30 at Amsterdam
Training for an autumn marathon sounds great in theory… until you have to get through the hottest summer first! ☀️
Coach Josh joined us on this week's podcast. He's training for a sub 2:30 at Amsterdam Marathon.
We chatted about the challenges that the heat and social plans can present when training for a marathon in the Autumn.
Including training in the heat, adjusting expectations when conditions aren't ideal, balancing training with social plans and recovery after travel.
If you're training for an autumn goal, this is one to listen to!
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James, YOU ARE AN IRONMAN! Copenhagen Ironman 2026 Race Debrief.
James, YOU ARE AN IRONMAN!
These are the magic words James was able to hear as he completed Ironman Copenhagen.
In this episode, James gave a race debrief and recap on how his first Ironman race went.
We discussed the build, the few things that went wrong in the few days ahead of the race.
How each discipline went, swim, bike and run. An analysis of the overall race and the overall thoughts and feelings.
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How To Pace a 5k Race or parkrun
On 29th August we are pacing some of our members at Northampton parkrun.
5k racing is also quite predominant over the summer.
In this weeks episode we share our tips on how to select the right course, the pre race routine and how to pace the race, km by km.
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Ironman - How Much Training Does it Actually Require?
We're one week out from Ironman Copenhagen, James sits down to chat through his Ironman build.
What does training for an Ironman actually entail?
How many hours per week?
What is James' race day strategy?
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Why Training Feels Harder Over The Summer
With the warmer weather, 6 week summer holidays, travel plans, weddings and more, training over the summer can feel a lot harder than it needs to. In this weeks episode we discuss each of these and how it impacts training and what you can do to overcome it.
The main takeaway from this episode is that it's all about planning and your mindset in how you appraoach this period.
It's ok for it to feel harder, it's ok not to train at the same capacity, but let us do the planning for you!
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How To Run Your Fastest Half Marathon EVER!
In this weeks episode we discuss the fundamentals of your training plan to help you run a faster half marathon.
As Katie is now training for an autumn race, this is the perfect time!
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Running on Holiday: What We Tell Our Coaching Clients
As the summer holidays is fast approaching and so is your summer holiday, we often get asked 'should I train whilst I'm away?'
James and I have just spent a week in Sicily, one did 7 miles and one did over 100.
It's ok to do both, depending on where you're at in training, your expectations of the holiday and your mindset going into the trip.
Listen in for some practical advice on how to structure training when you're away, how to train in the heat and some of the biggest mistakes we see.
...London Marathon Ballot to London Marathon Start Line - Hub Member Story - Rob Rego
Imagine getting a place in the London Marathon ballot and then realising you actually have to run 26.2 miles?
This was Rob! After always dreaming of getting into the London Marathon, when the ballot place landed in his inbox, it was everything that Rob needed to train for London.
Starting out with ChatGPT and then stumbling upon our podcast. Rob realised that AI would only get him so far.
He joined the Hub last summer and joined forces with James. He went from strength to strength and learnt a lot along the way before mar...
The London Marathon Double 2027 - Chatting to Coach Josh a 2:32 Marathon Runner
In this week's episode Coach Josh joins us on the podcast to talk about the London Marathon double event in 2027.
The London Marathon are hosting a 2 day event next April. We discuss the impact this may have for runners, on London, the charities and the positive and negative comments we've heard.
We then go on to chat with Josh what it's like to run a Good for Age or Championship place and how to get yourself on one of these start lines.
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Curious about Triathlon? Or Thinking of Doing an Ironman in 12 - 24 Months Time?
Coach Hayley joins us back on the podcast to talk about how runners are curious about triathlon, where to start with adding in 2 more disciplines, and what to do if you're seriously considering an Ironman?
Hayley and James are less than 2 months out from Ironman Copenhagen so discuss the realities and wins they've achieved along the way.
Join The Tri Hub - Starts July 2026
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How To Get Faster Over 5K: The Training, Sessions & Race Day Tips
Looking to run a faster 5k or 10k this summer? In this weeks episode we break down the importance of a dedicated block for a 5k, how to train for one, what sessions ACTUALLY help you get faster, the science behind training for a 5k and our top race day tips - including how to race it.
We also discuss Cape Town becoming the 8th star, how our wonderful community have got on in races recently and a short debrif on James' recent 70.3 at Grafham Water.
Faye Morton - TRH Member Story - Knocking 1 Hour Off My Marathon Time
In this episode we are joined by Faye Morton. Faye joined the Running Hub over a year ago after the initial disappointment of her first marathon.
Faye's journey started after her first pregnancy and has been running for the last 4 - 5 years.
Since then she's completed two marathons and with the help of The Running Hub knocked over an hour off her finish time.
Listen to Faye's inspirational story.
We Tested Our Running Zones... Here's What We Learned
Earlier this week James and I went to do some VO2 max testing to find out our training zones.
For years we've worked off of effort and pace metrics. Will this data be useful for us? And have we been running our runs correctly for all of this time?
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Can a Runner Become an Ironman? James' Journey to Ironman Copenhagen
Cape Town Marathon was at the weekend, bidding to become the 8th World Marathon Major.
As it's less than 12 weeks to go until Ironman Copenhagen, James joins us in the hot seat to discuss everything IM and triathlon.
What made him start this journey, what he's most scared of and what training is going to look like.
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What To Eat for an Evening Race & Retreat Recap
We are fresh off the back of the Running Hub Retreat in Portugal, so thought it would be a great opportunity to chat through the week, the key sessions, what people learnt and some insight into next year.
We also discuss how to fuel for evening races. There's lot of opportunity to race over the summer and fuelling for it can be challenging.
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Summer Running, Training Adjustments & Staying Consistent + Our Plans!
In this week's episode we chat through what our summer training plans are, what goals we're working on and advice for training through the summer heat and busy plans!
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Post Marathon Blues - What's Next? How To Plan Your Next Goal!
Marathon season has come and gone (in what feels like a blink of an eye).
The 16 week build, and suddenly it's all over?
No-one really talks about what's next and how to navigate this properly.
In this week's episode we discuss what you should be doing in the first month after your race and how to map out your next 12 months and what to work on next.
If you'd like help shaping the next few months or how to reach your next goals, then get in touch with us here.
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Meet Josh: Our New Coach and London Marathon Recap
We are still on such a high from the London Marathon weekend! We had 25 runners from the community taking on the streets of London, starting in Greenwich and finishing on the mall.
Although it was warm, records dropped! We witnessed the first sub 2 hour marathon, and only 11 seconds got to witness it again!
The womens-only world record was broken too with Aseffa, beating her own title.
We also this week welcome our newest coach, Josh Sykes to the team. With a 2:32 marathon and obsession for the 26.2 mile distance, we know he's going to be...
Boston Marathon 2026 Race Recap
On Marathon Monday, Coach Katie ran the Boston Marathon.
In today's episode we go through the race debrief, what went well, what was learnt and all about the magical experience.
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The London Marathon - Course Profile and Race Day Tips
If you're running THE London Marathon on Sunday 26th April then this is the episode for you.
We share with you more information about the Running Show and collecting your bib at the expo, start and finish areas, event information, the course, how to run it well and the MAGIC that is the London Marathon.
Good luck if you're running London next weekend.
We also chat about how Katie is feeling ahead of Boston Marathon next Monday.
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So...
Manchester Marathon 2026 - Course Profile & Race Day Tips
If you're running Manchester Marathon on Sunday 19th April then this is the episode for you.
We share with you more information about the start and finish areas, even information, the course and how to run it well.
Good luck if you're running Manchester next weekend.
In this weeks episode we also discuss the trials and tribulations of the taper - especially Katie's as it has not been going to plan.
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Brighton Marathon 2026 - Course Profile & Race Day Tips
If you're running Brighton Marathon on Sunday 12th April then this is the episode for you!
In this weeks episode we discuss the recent Berlin Half Marathon, our races at the weekend - the Oakley 20 and the SEAA Road Relays before discussing the Brighton Marathon course in details.
We share with you more information about the course and how to run it well.
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Carb Loading for Marathon Running
In this weeks episode we discuss the importance topic of carb loading!
It's not just eating lots of pasta the night before your race, it's a strategy which means you'll go into your race well fuelled and not hit the dreaded wall.
Listen in to this weeks episode where we share the science behind it and how to execute 2 - 3 days properly, including ideas of what to eat.
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The Key Phases of Marathon Training... The Peak & Taper
If you're training for a Spring Marathon right now, this is the episode for you.
We discuss the key phases which make up the last 6 weeks of your training plan. The Peak & Taper.
The idea is to finalise training, not squeeze too much out and arrive to the start line healthy and ready.
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How To Run a Sub 80 Half Marathon - James' Paris Half Marathon Recap
In this episode we discuss James' recent Paris Half Marathon race where he ran a new PB of 1:19:39.
We used this episode to follow up our previous one where we discussed James' block in Kenya and how he trained for just 6 weeks for this race.
We discussed race prep, race week and how it all unfolded.
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Viola Cheptoo - Pro Kenyan Runner & Tirop's Angels Founder - 6th at Tokyo Marathon
Viola Cheptoo is a professional athlete living in Iten, Kenya. She just ran Tokyo Marathon 2026 in a new PB of 2:19 and was 6th overall.
She joined us in this weeks podcast to discuss her athletic career, why she started the Tirops Angel's Foundation and the important work it does in Kenya to prevent Gender Based Violence.
GBV is prominent in Kenya and the Tirops Angel's Foundation was set up in 2022 after the passing of Agnes Tirop. Viola dreams of building a safehouse to help women escape violence and inform the community to help stop GBV.
...Stuart Lawrence-George - The Running Hub Client - 8 PBs in 1 Year!
This week we are joined by TRH's 2025 Athlete of the Year - Stuart Lawrence-George.
He comes onto the podcast to share his journey within The Running Hub and how he managed 8 PBs in 2025.
The Tri Hub - Group Coaching for Triathlon with Coach Hayley
Coach Hayley tells us all about the new group coaching programme starting on Monday 2nd March 2026. This is for anyone who has recently started triathlon or runners wanting to start their triathlon journey. It doesn't matter if you're training for a sprint distance, 70.3 or Ironman, Hayley will tailor the plan to the group and you have teammates to train with along the way.
Listen for more information and sign up HERE.
Contact us on Instagram for more details or to ask any questions.
@therunninghubtriathlon @therunninghubcommunity
Or email Coach Hayley...
The Tri Hub - Group Coaching for Triathlon with Coach Hayley
On the 2nd March we are launching a new group coaching programme - The Tri Hub.
This is for anyone who has recently started triathlon or runners wanting to begin their journey in triathlon.
It doesn't matter if you're training for a sprint distance, 70.3 or Ironman, Coach Hayley will tailor the plan and you have teammates to train with along the way.
The link to sign up is HERE.
Or reach out to Coach Hayley on Instagram @trihayley @therunninghubtriathlon or [email protected].
Halfway Through Marathon Training? Here's What Matters Most! The Mid-Point Check In.
If you're training for a marathon right now, you're halfway through your training plan. The original excitement has faded. The race feels close, but also quite far away. Long runs are getting serious. You're tired. You're questioning everything. Welcome to the mid-point reality check.
The early phase is where you're feeling motivated, fresh legs, new plan!
Now, is when the fatigue is accumulating and doubt is starting to creep in.
Today we're going to talk about what should be happening right now — and what absolutely should NOT.
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