Brian's Run Pod

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We dig into what actually matters when trail running gets real, where lab-perfect metrics collide with fatigue, terrain, and the mental game. In part two of my chat with Jonathan Fors we share practical strength ideas, honest mindset shifts, and a standout story of running Portugal’s coast that brings the whole philosophy to life.
• metrics versus reality in trail and ultra-distance running
• building an endurant body rather than a specialised one
• why single-leg strength work underpins durable running
• useful gym movements such as split squats and single-leg RDLs
• what...

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We talk with trail runner and coach Jonathan Fors about going from a non sporty childhood in northern Sweden to building a steady running habit that eventually becomes a major part of his life. We dig into what makes trail running harder than road running, and what training actually keeps you strong when terrain and fatigue start to bite.
• Jonathan’s early relationship with sport and why he never felt like a natural athlete
• How small, repeatable runs build distance over time
• Running as routine, mindfulness and a way to cope wit...

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We talk with Crystal Aguilar about using running and walking as a steady practice that supports mental health and recovery, especially when motivation is low and life feels out of control. Crystal shares how community, core values, and the courage to restart can turn isolation into connection and help people believe change is possible. 
• assessing readiness and motivation before building a plan 
• starting small with one slow mile and progressing gradually 
• treating walking as equally valid and showing up consistently 
• restarting after a pacemaker and asking others to match your pace 

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We explore why people run for more than fitness and how a simple habit can become a lifeline for coping, connection, and recovery. Crystal Aguilar, who works in substance misuse treatment, helps us separate healthy stress relief from avoidance and obsession when running becomes the only tool.

• Crystal’s work in substance misuse treatment and how co-occurring mental health shows up
• Why treatment often tackles substance use first before deeper mental health work
• How running supports confidence through goals, routine, and small wins
• The role of run clubs in reducin...

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We dig into why AI-generated training plans can look personal while still missing the most important details about you, your history, and your real-life constraints. We also share practical ways to stay consistent, avoid injury, and build the recovery, balance, and mindset habits that keep running enjoyable for years.
• AI training plans as a starting point rather than a perfect answer
• asking why you want to train before choosing any programme
• easing in gently to reduce early injuries and drop-off
• using reviews, buddies, and clubs to support consistency
• training g...

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We talk with Rachel Marks about why copying someone else’s training plan can leave runners tired, sore, and stalled, even when they do everything “right”. We explore personalised coaching through body structure, epigenetics, sleep, HRV, and mindset so you can stop guessing and start working with your own biology.
• Rachel’s path from flight attendant to personal trainer after illness and recovery through structured exercise
• why exercise matters more than the gym setting and how home-based coaching helps people who feel intimidated
• the “no one-size-fits-all workout” problem and why identical programm...

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In the second part of my conversation with Dr Ben Bumguardner we break down what everyday runners can copy from elite sport to stay consistent, avoid injury, and recover faster without overcomplicating training. We also dig into how to use AI training plans safely, plus the simple body signals that tell you when to back off and get checked out.
• taking recovery as seriously as training stress
• prioritising sleep, extra sleep, and naps where possible
• fuelling and hydrating properly, including electrolytes not just water
• scheduling true easy days and recovery...

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We get honest about why runners keep picking up the same injuries and why the fix is rarely just “rest more”. With Dr Ben Bumguardner, we break down under-recovery, smarter strength work, and a resilience approach that helps us run consistently without constantly breaking down.
• underfueling as a common root cause of stress reactions and stress fractures
• repetitive microtrauma and why sudden load spikes break runners
• protein, carbs and fats as practical building blocks for tissue repair
• sleep consistency as the simplest lever for deeper recovery
• using unilateral strength train...

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We speak with registered dietitian Lauren Ganim about how underfueling can quietly derail both running performance and long-term health, from thyroid slowdown to disrupted hormones, sleep, and rising heart rate. We also look at the emotional and cultural forces that shape how runners eat, then land on simple, practical ways to fuel, hydrate, and recover well. 
• low energy availability and the hormone cascade that slows metabolism and switches off non-essential systems 
• higher heart rate, fatigue and brain fog as common underfueling signals 
• rebuilding health by gradually eating enough and letting the body...

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We talk with registered dietitian and runner Lauren Ganim about the hidden cost of underfueling and the pressure many runners feel to control pace, weight, and calories. We share practical ways to fuel better, support gut health, and rebuild trust through body-led healing rather than rigid rules. 
• why many beginner and recreational runners underestimate how much food they need 
• how underfueling links to fatigue, poor recovery, and injury risk 
• RED-S explained and why low energy availability can affect bone health and hormones 
• how social media can intensify body image and “perfect...

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We pick up our chat with running coach and author Elizabeth Clor, from building a following by sharing daily miles to what it takes to stand out on Instagram now. We also get into perfectionism, sports psychology, and simple habits that help beginners keep running when motivation dips. 
• starting on Instagram to promote a self-published running book and finding a long-term community 
• why the social media algorithm changed and what makes posts engaging today 
• turning years of blogging and journalling into a book that feels cathartic 
• the seven-year mental struggle beh...

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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 structur...

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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 h...

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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, p...

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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...

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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 beg...

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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” p...

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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...

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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
• runn...

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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...

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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-le...

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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 symmet...

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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 a...

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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 il...

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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 

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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 traini...

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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...

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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...

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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:

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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...

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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...

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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.

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...

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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.

 Brian's R...