Brian's Run Pod

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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...

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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 brea...

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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 releas...

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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 sh...

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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.

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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 pro...

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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...

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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‑n...

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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...

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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
• trea...

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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...

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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...

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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 forci...

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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 bett...

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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 tha...

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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 prope...

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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 muscle...

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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 strat...

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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...

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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 wo...

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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...

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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 pl...

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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 sq...

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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 multip...

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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...

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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...

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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 s...

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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-ter...

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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 l...

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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 hea...