The Running Channel Podcast

Sarah wraps up this three-part mini-series with a deep dive into her experience of running the Copenhagen Half Marathon, as part of the World Athletics Road Running Championships.

After a challenging training block, Sarah wasn’t quite sure what to expect. Her goal was simply to get out there, see what she could do, and enjoy the experience of racing through such an amazing city. But would all of that change as she stood on the start line?

And with Olympian Andy Baddeley pacing her, what could possibly go wrong?

Rick shares his ex...

It’s Day 1 in Copenhagen, and Rick has a newfound respect for a very different type of race, as he recaps his experience of taking on the Mile - where he had one goal in mind: to beat Sarah’s best effort of 6 minutes and 10 seconds…

Sarah, Andy and Rick build the perfect race strategy, designed to help Sarah clock a new half marathon personal best, with Andy pacing her. Check out tomorrow's episode to hear how it all went in Sarah’s full debrief.

Between them, Andy, Rick and Sarah have taken part in countles...

This is Day 1 of our three-part mini-series in Copenhagen for the World Athletics Road Running Championships. In this episode, we’re getting into everything you need to know ahead of race week.

From carb loading for shorter races to tapering, race-day nerves and getting your goals right, we’re breaking down how to prepare for the big day.

We’ll chat about how much you really need to change your nutrition as race day approaches, and whether you actually need to be loading up on carbs for races shorter than a marathon.

We’re also...

Is the 10% rule for increasing your running mileage actually a myth? And are runners really honest with their physios about how much they’re training?

This week, Andy, Sarah and Rick take a closer look at running load, injury risk, and what the research actually tells us about how much training is too much. They discuss how a key study measured running load, why your single biggest run may matter more than you think, the role of deload weeks and how to reduce your risk of injury while still making progress.

The Running Channel Podcast ta...

HIIT or heavy weight lifting - which one is better for runners? That’s the question we’re answering in this week’s episode of The Running Channel Podcast.

Both types of training have their benefits, but which one can actually help you become a stronger, faster and more efficient runner?

This week, Andy, Rick and Sarah break down HIIT and heavy weight lifting, exploring what each type of exercise does to your body, how it can impact your running, and whether one comes out on top.

The Running Channel Podcast tackles one big to...

Andy, Rick and Sarah explore what happens to your body as you get older, how this can impact your running and what you can do to continue progressing and improving your performance even as you age.

Andy and Rick also reflect on their own running journeys and what it means to keep chasing personal bests as the years go by.

Last week's ‘Rick's Riddle of the Week’ caused uproar. Can you guess this week's?

Studies Referenced: https://pmc.ncbi.nlm.nih.gov/articles/PMC4795964/ & https://pubmed.ncbi.nlm.nih.gov/41243424/

The Runn...

This week, Andy and Rick are joined by Jonah Rosner, who became one of the youngest sport scientists in NFL history at just 25.

They explore how sports fuelling and supplementation are constantly evolving and tearing up the rule book.

So, are we overcomplicating fuelling? Jonah breaks down the most proven strategies for supporting performance and recovery, and they may be much simpler AND much cheaper.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley...

Following Josh Kerr’s comments that the prize money for breaking the One Mile World Record was “ridiculous” and “appalling”, we take a closer look at the state of athletics and ask a bigger question: why does one of the world’s most popular participation sports struggle to attract the audience and attention it deserves?

With low attendances at major events, including this week’s European Championships in Birmingham, and athletes increasingly questioning whether their performances are properly valued, we explore the disconnect between the millions of people who run and the relatively small number who watch athletics.

In episode 182, Sarah and Rick are joined by Jess Best, a Doctoral Researcher at the University of Westminster who explores the psychological transformation that takes place in trail and ultra-marathon runners.

Jess shares her research and findings from an ongoing 13-month study involving 36 ultrarunners from across the UK, exploring how the sport shapes mindset, identity, and wellbeing.

AND Rick speaks to Jack Pitcher, who recently completed an epic running challenge across Iceland, about his mental resilience, physical endurance and what exactly helped him through it.

The Running Channel Podcast tackles one big topic...

In this week's episode, we debrief on Josh Kerr's mile world record and talk all about how cross-training can improve your running.

Whether you're coming back from an injury or are injured and want to keep your fitness up, this podcast is perfect for you to learn how to maintain and even improve your fitness.

Sarah is currently building her running back whilst undergoing some shockwave treatment for her plantar fasciitis. She is incorporating cross-training in her running to make sure she doesn't lose any fitness. Meanwhile, Andy talks about how he prepared for the...

In episode 180, join Andy, Sarah and Tom as they answer the question: Are Runners Addicted To Racing? They cover why racing is important and how to make sure you're not overdoing it.

PLUS stay tuned to find out more about the On Squad Race London edition and hear our answers to listener questions.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the...

Josh Kerr wants to run a marathon?! We got the chance to sit down with the new mile WORLD RECORD holder Josh Kerr and quiz him about all things running. Andy has never been so excited for an interview! What does it take to attempt a world record? How does Josh stay calm under pressure? And did he really have a pet duck? We ask all the important questions in this extra episode of the Running Channel podcast.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest...

WOW! History was made at the London Diamond League as Josh Kerr ran a mind-blowing 3:42.66 to break the men's mile world record, a mark that had stood since 1999, when Hicham El Guerrouj set it.

Andy and Sarah unpack one of the greatest middle-distance performances we've ever seen, looking at the numbers behind the run and why it's such a landmark moment for the sport.

Andy shares his own personal experience, having ranked number one in the world for the mile when he ran 3:49.38 in Oslo in 2008. He explains just how hard it is to run...

In this week's episode, Andy, Sarah, and Rick are live from the PUMA store on Oxford Street as they help you to understand running and heart rate. They are also joined by elite runner and PUMA athlete Lucy Reid who shares how she is using heart rate in her training in the lead up to Berlin marathon.

If you're looking to improve your performance, avoid heart rate zone confusion, and get the most out of your running, this episode has you covered!

Check out more from PUMA here: https://uk.puma.com/uk/en

In this week's episode, Andy, Sarah and Rick come to you from the Love Trails Festival to share practical advice to help you train smarter, race stronger, and stay motivated throughout the summer,

From managing the heat and adapting your training plan to fuelling, hydration, recovery, and race-day strategy, the team covers everything you need to know to smash your summer running goals.

If you're looking to improve your running performance, avoid common summer training mistakes, and get the most out of your races, this episode has you covered.

The Running Channel Podcast...

Running injuries aren't always avoidable, but there are simple and effective ways to reduce your risk, without adding hours to your training week.

Whether you're in the middle of a training block, building your fitness or recovering after a race, picking up an injury can be incredibly frustrating.

In this week's episode, Andy, Rick and Sarah share practical, easy-to-implement strategies to help you stay injury-free, many of which they've used successfully in their own training.

Plus, Rick sparks a lively debate with a term he's coined: "runners' greed" - the tendency for elite...

In episode 176 Sarah, Andy and Rick discuss whether heel striking is something that runners actually need to change? Is there such a thing as 'perfect running form' or do our bodies actually know best? Plus the trio go through the pros and cons of the London Double announcement, discuss Harry Styles' commute and answer a burning question about Rick's running (and hair care) routine.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley...

In Episode 175, Andy, Rick and Sarah turn back the clock and share the things they wish they'd known when they first started running - the lessons that would have saved them time, money and sores (the chafing veterans among you will know exactly what we mean!).

Whether you're just starting out or have been running for years, we're confident you'll either learn something new or relate to many of the stories, tips and experiences shared throughout this episode.

And were lucky enough to speak with Parkrun founder Paul Sinton-Hewitt to celebrate a remarkable milestone: Parkrun's...

Andy, Rick and Sarah dive into their experience in Berlin, fresh off their On Squad race and answer the all-important question: Can Andy really beat Noah Lyles over 1500m? They also explore how power-based exercises can increase your speed and whether Rick is still one of the top 5% of sprinters in the world.

Could Andy beat Noah Lyles in a 1500m race? Comment and let us know!

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley...

Andy, Rick and Sarah tackle your brilliant questions in this special Q&A episode.

From how to run in the heat, training for your first 5K to looking after your skin as a runner... no topic is left uncovered. This episode is full of advice, personal experiences and plenty of tips and tricks to help you run stronger, smarter and with more confidence.

Oh, and Rick's moved house. Which is big news... for everyone.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest...

Andy and Rick are joined by Mark from The Running Channel to break down an extraordinary year for elite running. In April alone, five of the ten fastest men’s marathon times in history were recorded, while this year has also seen a new women’s-only marathon world record and a new indoor 800m World Record. In the trail world, Rachel Entrekin smashed the Cocodona 250 course record by an incredible seven hours.

Clearly, the elites are getting something right... so what can the rest of us learn from them?

The team also dives into the cata...

Running is often seen as a solo sport, but could running alone be limiting your progress and performance?

Andy, Rick and Sarah explore the scientific evidence showing how running with others can boost performance, increase motivation and improve mental wellbeing. Andy shares insights from his professional running career and Olympic experience, while Sarah explains how joining a running group has transformed both her training and enjoyment of the sport.

In this episode, we swapped our London studio for a multistory car park in the heart of Buenos Aires, to take part in the On Squad...

After months of marathon training, what comes next? Whether you’ve just crossed the finish line, you’re currently training for a marathon or you’ve got one booked - this episode is all about making the most of the fitness you’ve built.

Andy, Sarah and Rick explore how to transition from marathon training to shorter-distance racing, covering the best ways to recover, reset your body and adapt your training for faster efforts. From 5Ks to half marathons, they share how to turn your marathon endurance into new personal bests over shorter distances.

The Running...

Andy, Sarah and Rick dive into the science of what happens to your body after running a race. From intense muscle soreness and a weakened immune system to the huge impact on your central nervous system. If you’ve ever experienced brain fog or found yourself bumping into things after a race, you are not alone!

The team break down exactly what you should be doing post-marathon to give your body the best chance of recovery, reduce your risk of injury and get back to feeling your best.

The Running Channel Podcast tackles one big to...

London Marathon fever isn't over just yet, and this week’s episode brings something a little different.

We take you inside a full race debrief, recorded in the back of a classic London black cab as it drives the iconic course, with Rick reliving every moment of his marathon journey.

With Andy and Sarah alongside him, strapped in and ready, Rick shares the highs, the lows and the atmosphere of a race that saw world records broken and memories made.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips an...

What. A. Race!

History unfolded on The Mall on Sunday as Sabastian Sawe surged to a sensational victory at the London Marathon, delivering one of the standout performances in recent memory. Close behind, Yomif Kejelcha impressed on his marathon debut with a remarkable run of his own.

In the women’s race, Tigst Assefa added another chapter to her dominance, powering to victory and setting a new women-only world record.

In this exclusive emergency episode, Andy, Rick and Sarah react to a day that will live long in marathon history.

Welcome to The Running Channel Podcast, LIVE from the London Marathon 2026!

In this special episode, you’ll hear all about Rick’s nerves and preparations as he lines up for his first marathon in nine years. Sarah shares her top tips for enjoying the marathon experience, while Andy weighs in on what Rick could realistically achieve - and how to execute the race effectively.

Plus, Rick takes on a quickfire quiz while tackling the Wahoo KICKR Run treadmill challenge before Rick and Andy catch up with Mark ahead of the London Marathon, where he’s racing...

Sarah lined up at the Rotterdam Marathon with one goal: sub-3:30. This episode is an open and honest debrief of her race day experience and the hard work she put into her training, both mentally and physically.

Sarah shares how her mindset heading into Rotterdam was completely different from any race she’s tackled before and reflects on how that shift shaped both her experience and her performance on the day.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Ho...

In this episode, Rick and Sarah are joined by Joe Wicks, the British fitness coach, author and TV presenter known for his Lean in 15 HIIT workouts and for becoming the “nation’s PE teacher” during the COVID-19 pandemic. Joe will be running/jeffing the 2026 London Marathon (running and “Jeffing”), alongside Daddy Pig from the beloved children’s TV series Peppa Pig in support of The Body Coach Foundation, the charity he founded last year.

Joe discusses his approach to making health and fitness simple and accessible for families worldwide, his London Marathon training goals, why consistent movement matters more...

Disclaimer: This episode includes discussions around mental health which some listeners may find distressing.

Andy and Sarah are joined by sports psychiatrist Dr. Amit Mistry, who works closely with ASICS in their caregiver programme, supporting elite athletes facing both physical and mental health challenges.

They discuss the struggles Andy experienced as a professional athlete and how programmes like ASICS’ now provide much better support for athletes. Sarah also shares her fears and mental hurdles ahead of the Rotterdam Marathon, where she’ll be aiming for a personal best, and explores how listeners can apply practical tech...

Admit it... you’ve finished a long run, jumped straight on the sofa and scrolled through Strava before even thinking about food.

Sarah and Rick are joined by special guest Aubrey to unpack how many grams of carbohydrates runners actually need - and why so many of us are probably under fuelling before, during and after without realising it.

They dive into how fuelling advice has evolved, what recent research is telling us about carbohydrate intake and why marathon runners in particular often fall short.

The Running Channel Podcast tackles one big topic ea...

Sarah is back... and she has some bones to pick with Andy, Rick and even Producer Owen!

The podcast trio break down the most effective way you can build your perfect running week. They dive into what Rate of Perceived Exertion means and how it should be used in training, how to structure workouts and sessions to get the most of out them and much more.

And the team answer a question from a well known, respected Economic Journalist... who isn't Rick Kelsey.

The Running Channel Podcast tackles one big topic each episode...

Running economy is a metric that's often overlooked. So what exactly is it? What does good running economy feel like? And most importantly, how can you improve yours?

Andy, Rick and Sarah also recap a wild night out where Rick has a lot of explaining to do...!

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and...

Andy and Rick are joined by Hannah Cox, who completed an extraordinary challenge: running 100 marathons in 100 days across India, despite only starting running five months earlier.

In this episode, Hannah shares how she pushed through intense pain, the moment her crew forced her into a clinic mid challenge and the unforgettable landscapes she experienced along the way. She also explains how strength and conditioning helped prepare her body and how she recovered day after day to keep going.

Inspired by her late father, Deric Cox - born in Kolkata before moving to the UK in 1953...

We’re LIVE from ASICS in London, where Andy, Rick and Sarah explore the psychological toll of constantly chasing a personal best. Together, they discuss how social media and constant comparison are increasing the pressure on runners to always run faster and hit new time goals.

As runners, chasing a PB can be exhilarating and motivating for us and act as a powerful way to stay focused by pushing your limits. But what happens when that drive starts to take a toll? Can it lead to inevitable burnout and anxiety?

The Running Channel Podcast tackles on...

In Episode 159, Andy, Rick, and Sarah dive into a classic runner’s debate: is it harder to complete your first marathon or to chase your fastest one? Each comes with its own unique challenges, and you only really discover which you find harder after experiencing both.

Whether you’re deep into training or just starting to consider your first marathon, or a new personal best - this episode is full of practical tips, honest insights and relatable anecdotes. A must listen!

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and ligh...

In episode 158 of The Running Channel Podcast, Tom discusses his experience of attempting to complete The World's Highest Marathon. With a start line at 6,893m this was always going to be a test of will, grit and determination, even more so than a test of running. Tune in to the episode to find out Tom's full experience. Plus the usual news from the world of running and viewer questions.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley...

In episode 157, Sarah, Rick and Andy delve into how much running skill comes from your genetics versus training and hard work. In another universe could Rick have made the Olympics if he'd spent less time in the hot tub or would his genetics stand in his way? How much did genetics play a role in getting Andy to two Olympic Games?

The trio also discuss the half marathon World Record that won't count because of the lead car and whether banking time in a hilly marathon is a good strategy.

The Running Channel Podcast tackles...

If you love an episode that spirals into laughter, chaos, and fiery debate, this one’s for you. Andy, Rick, and Sarah dive headfirst into the most Googled running questions, unpacking them one by one. Expect big laughs, spirited discussions and genuinely useful tips and advice - all rolled into one!

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, ja...

In episode 155, Andy, Rick and Sarah break down how to master the treadmill and unlock its full benefits for training and speed. Cold weather or not, there are countless ways to make the treadmill work for you and they cover exactly how to do it in this week’s episode!

The podcast trio also share their go to treadmill workouts, before Sarah unveils her latest theory on which marathons Harry Styles might be running this year… met with noticeably less enthusiasm from Andy and Rick.

The Running Channel Podcast tackles one big topic each episode, amon...