Small Gains: The Inclusive Strength and Running Podcast
Hey! I’m Lucinda (they/them), and welcome to Small Gains—the inclusive strength and running podcast where we celebrate progress over perfection and chase intentional, incremental gains in our strength and running.Here, we believe small, consistent steps lead to big transformations—in our training, lifestyle, and overall well-being.I’m here to bring the alternative, neurodivergent and LGBTQIA+ communities accessible fitness advice and guidance for ALL bodies.You’ll find me sharing evidence-based tips and insights on balancing strength training and running through hybrid fitness, whilst ensuring we are fuelling right, recovering well and have a banging relationship with food...
E87 - How To Fuel Your Long Runs Properly without Bonking, Pooping or Crying
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Heading into longer runs and not sure what to eat, when, or how much?
In this episode I break down run fuelling. Why you bonk, the 90-minute rule, how many carbs to take per hour, how to train your gut so you don't end up pooping in a bush, what fuel sources we can use, what to eat before and after your runs, and what to do about carb loading.
Grab my free Small...
E86: We are so BACK (and I'm in my head torch era)
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After 244 days away, I’m back.
After losing my best friend and facing a CPTSD flare-up, I realized that taking a break from the podcast and social media content didn’t mean I had to step away from the work that gave me purpose.
If life has knocked you out of your routine, I hope this episode reminds you that finding your way back doesn’t have to happen all at once.
I talk...
E85: What Happens When You're Over Your Newbie Gains Phase & Why It’s Okay You Won't Make Progress Every Week
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What happens when you’re out of that Newbie gains phase and you stop getting PBs every week in the gym or at park run?
Once we are out of that phase, our rate of progress can slow down, but that isn’t a bad thing. A lot of people get disheartened and give up at this point, but I want to talk about why this isn’t by any means a negative, and why it’s so imp...
E84: Wear Less Clothes, Get Laser Eye Surgery - Manchester Hyrox Pro Debrief
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I had a funny old time at Hyrox last week washing out my first attempt at the Pro Category.
I’d had a lot of stress on and this resulted in a very disregulated and strange race experience and I thought this would be a fun one to chat through to give you an insight into how mental health can really impact our training and performance.
Love you!
00:21 Hyrox Pro Race Debrief
...E83: Eat the Marathon, Run the Frog, Do 5 Minutes, Maintain a C Average, Get Huge, How hard can it be? (Very!)
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Happy new year small gains family! We are back and chatting about mindset shifts and anecdotes to help us stop procrastinating, improve our consistency in our workouts this year, and take action even when our motivation is fleeting and we are struggling with HOW and WHERE to even start.
I hope you enjoy this one, be sure to let me know if any of the 3 prompts I shared help.
If you’d like 50% off yo...
E82: 2025 Lessons Learned & Bringing Softness Into 2026
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Hey team! Little end-of-year wrap-up from me today. We spoke about how the pressure to go BIG on those New Year’s goals can actually get in our own way, and how important bringing some softness and kindness to your goal-setting process can be, without stopping yourself from dreaming big or taking a big swing at something that you're really gassed up against.
Happy New Year, Small Gains Family, and a big thank you for all th...
E81: Do you trust your smart watch more than you trust your intuition?
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Is your smartwatch actually helping? Or is it actually negatively impacting your sleep, stress training and recovery and maybe you haven't realised that part yet?
This week we’re talking data obsession, the all-consuming sleep score, comparison traps and why your watch will never know your body better than you do.
Let’s bring some soul, intuition and common sense back into our training tech.
00:44 Evolution and Data Overwhelm
02...
E80: Blanket Goblins United: Embracing Cosy Season & Smashing Your Winter Training Goals
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To Winter Arc or not to Winter Arc?
To Blanket Goblin or not Blanket Goblin?
Today’s chat is all about approaching winter when it comes to training, and allowing yourself to embrace the cosy season when you struggle with the change in seasons or find you’re affected by Seasonal Affective Disorder more at this time of year.
We shouldn’t let our environment change get in the way of our enjoym...
E79: Low Volume - The Minimum Dose of Chaos You Need to Get Strong, Jacked & Enduring w/ Tom Strive
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Today I have my coach Tom Smith on to chat about Low Volume training. Low volume is getting thrown around a lot, but it can be very different for everyone depending on training age and time availability.
We speak about balance, recovery, session frequency, the minimal effective dose to make progress, and considerations for hybrid training.
I also thought it would be cool for you guys to hear from the person that is a...
E78: This Episode Might Just Change Your Life - The Time Reality Check Of Trying To Fit EVERYTHING In
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The time reality check… we do not have a lot of it at all.
Last year I hit a bit of a wall in August. I felt like I was doing everything right but I still just felt like I was on a constant hamster wheel with work, life, socialising and I felt like I was missing out on a lot.
I sat myself down and spent 30 minutes mapping out all the things I wa...
E77: Joe Wicks r u ok hun? Killer Protein Bars Myth-busted and Ultra Processed Foods Chat w/ Sophia, Apollo Nutrition
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Oh bloody hell where I do even start.
Joe Wicks decided to make a ‘killer protein bar’ to raise awareness of Ultra Processed Foods but instead he just instilled fear and misinformation into the general population of the UK. Are we surprised? Probs not. Another millionaire with a huge platform - not considering their direct impact on society.
I got my bestie Sophia Harris, from Apollo Nutrition, on the pod to myth bust, chat abou...
E76: Running Shoe Deep Dive with Good Time Craig - Part 2
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Welcome back gang. In part two of this yap with Craig from Good Time Running Club and Up & Running, Edinburgh. We dive into the costs of running shoes, the importance of shoe fits, the benefits of shoe rotations, and whether carbon plated shoes are worth the investment.
Craig also shares insights on common running shoe myths, tips for runners in larger bodies, and how to assess if a shoe needs replacement. Tune in to...
E75: Running Shoe Deep Dive with Good Time Craig - Part 1
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All About Running Shoes - no rubbish or fluff or sponsors. Just honest advice and yapping!
In this episode, we delve into the world of running shoes with Craig, an expert from Good Time Running Club and Up & Running store in Edinburgh.
We discuss the nuances of choosing the right running shoe, including understanding gait analysis, selecting the proper size, and differentiating between road and trail shoes.
<...E74: How to Hunker Down After Illness and Poor Training — 6 Weeks to My Half Marathon
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Small Gains fam we are back!
I've been on a little Small Gains hiatus, but I'm back with lots to share.
August was wild with our first in-person Fuzz Culture Club lifting event. It was an emotional, joyful experience with clients from across the globe uniting and smashing their lifting goals.
I've also been battling a nasty bout of tonsillitis, and it's thrown a wrench in my half marathon and deadlift competition...
E73: The Ethics of Yoga, Mixed Movement, Self Worth and the new Turnstile Album w/ Yoga With Olive
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In this episode, I chat with Olive (@yogawitholive) about their journey from growing up playing sports in Dubai to inclusive yoga and mixed movement.
We discuss their training style, how they discovered yoga, how they strive to practice it ethically, ED recovery, overtraining, making fitness spaces more inclusive, and we even had time to rave about the new Turnstile album.
Link to submit a question or topic for future episode: https://forms...
E72: Mastering Autoregulation: Prevent Burnout, Maintain Consistency, Assess Training Readiness, and Know When to Push.
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We’re diving deep into the world of autoregulation in training today, and I reckon it’s the missing piece that SO many folk have been searching for when it comes to consistency and longevity in their training life.
In this episode, we’ll explore what autoregulation is, all the amazing benefits it brings to our training, and how we can put it into practice. We’ll also discuss the potential challenges and special considerations for folks wi...
E71: It’s Well Hot m8! – How To Train When the Flaming Sky Disk Comes Out Of Hiding
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The British summer has arrived, and it’s HOT and SWEATY and HUMID and HOT.
Whether you’re melting in your gym warehouse, swallowing flies on your run, or trying to stuff sun cream into your one tiny pocket in your shorts — this episode is for you.
I asked the FCC and Superhuman community what really grinds their gears about training in the heat and what actually helps. From cold showers and shady runs to con...
E70: Ferocious Gains from Easy Runs — Nail Your Conversation Pace for Endurance and Longevity
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Are you running too fast to get better?
This week, we're talking about the power of easy running and how mastering your conversation pace can lead so improved endurance, recovery, and injury prevention.
🎙️ In this episode:
What conversation pace actually means (and how to test it)Why easy runs are essential for aerobic fitnessHow slowing down helps you run longer, recover faster, and train consistentlyWhy beginners and returning runners should embrace the s...E69: Hybrid Training Life Hacks: The Unsexy Stuff That Actually Works w/ Talia
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Being a functioning human adult is tough, especially when balancing training, wellness, nutrition, and sleep. In this episode, I get Talia back on to discuss the practical hacks we've picked up over years of training.
From gym kit maintenance to running-specific tips, nutrition, and organization strategies, we share small, practical steps that reduce the barriers to entry and don’t involve plunging your face into a bowl of ice or rubbing a banana all over your bo...
E68: From Injury To Marathon - The Big Debrief - Part 2
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This week is part two of the big debrief on my journey from injury to marathon.
I delve into navigating work, personal life, and the time commitment.
I discuss the mistakes I made, what I did well, race day experience, and unexpected learnings. Balancing dual careers with training, managing ADHD, setting boundaries, and understanding the importance of rest.
Join me for a real look into the marathon training process of a human...
E67: From Injury To Marathon: The Big Debrief - Part 1
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In this episode, I walk you through having 4 separate unrelated injuries and building up to completing a full marathon within a 14 month timeline.
Despite not ever being a ‘natural’ runner, I completed Manchester Marathon running continuously and pain free, which felt like a huge triumph after months of set backs and bad luck.
I discuss how my coach and myself worked together to adapt my training to my body’s needs...
E66: You Probs Just Need To Go To Bed A Bit Earlier Mate...
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In this episode, I share my lifelong struggles with sleep and how they impacted my life, especially as a touring musician.
We dive into how prioritising sleep can improve our overall health and recovery, and I give you a bunch of my best tips for setting sleep routines and keeping them simple without compromising your social life.
If you're struggling with sleep, to get enough of it, or to regulate it. This is your...
E65: Perfectionists Anonymous: 4 Rules to Defeat Your All Or Nothing Monster
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I dive into the all-or-nothing mentality that often traps us in a vicious cycle and holds us back from making progress with our fitness and nutrition.
Today I share four rules for ditching your own all or nothing monster for good so we can make steady progress with our fitness and nutrition goals.
My brand new intro to Hybrid 12 Week Program is now here. Sign up and use the code ‘LETSGO’ for 50% off your firs...
E64: "But Am I Doing Enough?"—Letting Go of the Need to Fix What Isn't Broken
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In this episode, I explore the feeling of ‘not doing enough’ in areas like fitness, nutrition, and wellbeing, often driven by social media and societal pressures.
I discuss the pitfalls of comparing ourselves to others and the dangers of overwhelming ourselves with too many self-improvement activities simultaneously.
We talk about how to choose what truly matters to us individually and avoid falling into the comparison and self-development traps, that cause us to think ‘Am I doin...
E63: Get Your Wellbeing Basics Nailed - Minus The Overwhelm and Existential Dread
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Getting your wellbeing together can feel massively overwhelming. But it doesn’t have to! In this episode, I break down the absolute bare basics you need to feel good (without turning your life upside down). And show you how to define what your own basics are.
We’re talking small, doable steps that actually make a difference—no guilt, no stress, no ‘you must wake up at 5 AM’ nonsense. Whether you’re starting from scratch or just need a...
E62: Should you train tired if it doesn't make your heart happy? w/ Talia
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This week I team up with Brighton’s best looking Squat aka Talia, an inspiring queer coach and Aussie Rules Football player from Brighton.
We discuss the importance of balancing training and recovery, recognising when to push through fatigue, and when to take a necessary rest. We also touch on alternative gym options and the concept of deload weeks, as well as trusting your intuition and adapting your training routine to fit your own needs and go...
E61 : Progressive Overload Explained So You Can Actually Use It
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A bitesize episode from me today all about Progressive Overload.
It's a term that get's thrown around a lot in gym culture, and we know we should be using it, but can someone just please explain it simply so we can crack on and get stronger and faster? Yes yes I can. Hope it helps!
Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6
Apply now...
E60: Holding Yourself to a Higher Standard Without Becoming a Dickhead
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In this episode, I dive into how we can aspire to high standards in our hybrid training journeys without being overly harsh on ourselves.
I break down a five-step process for training purposefully and adaptively, without overcommitting or succumbing to guilt, burnout or hustle culture.
We can dream big with our fitness, but we also need to be kinder in our self-talk, and be compassionate with ourselves in the process.
Link to...
E59: The Small Gains Mentality
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The Cultivate podcast has now Become Small Gains!
Today I get into why we're shaking things up, and what the 'Small Gains Mentality' means to me in my journey.
Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6
00:17 Why I'm Changing Things Up
02:44 What is the Small Gains Mentality
08:50 How Chasing Small Gains Built A Better Version of Me
Apply...
E58: It Was NEVER A Phase: Why Do So Many Elder Emos LOVE Lifting Weights? With James Kavannagh
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I sit down with my friend James, an online and in-person coach. We explore how our love for emo music and weightlifting intertwined and shaped our lives. We dive into the challenges of feeling like outsiders in both music and sports during our school days and how lifting weights became a tool for emotional regulation and confidence-building. Our conversation uncovers the surprising parallels between expressing angst through emo music and finding solace in the gym. Whether you're reminiscing...
E57: Rebuilding Reanne Francis - From Zero to Ultra Marathon
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In this episode, we have Reanne Francis back to take you through her incredible journey from injury to running an Ultra Marathon in June this year. She shares the highs and lows, the struggles and triumphs, and the life-changing moments that fuelled her passion for running, doing the hard thing and hybrid training. Join us as we dive into the raw and unfiltered experiences that shaped her path to smashing the hell out of a 73 mile ultra.
<...E56: When Injury & Health Set You Back: How to Keep Moving Forward
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In this episode, I share my journey through injuries, health setbacks, and the mindset that helped me push through. It's not about pretending everything's fine—it's about accepting what’s happened and figuring out how to keep moving forward. Whether you're dealing with an injury, health issue, or just feeling stuck, tune in for practical tips and real talk on bouncing back stronger.
Apply for my November 121 Online Coaching space here: https://forms.gle/6KB1iLx6dcmH...
E55: I Can’t Decide: Do I Run or Lift? Hybrid Training Hype Explained
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Today, I'm talking about hybrid training, a buzzword right now in the fitness world, but a training style I've been doing for a good few years that's brought me and many of my 121 clients a ton of joy.
I speak about the benefits, the drawbacks, how accessible it is, and the mistakes I often see people make getting into it and how to overcome them if you're wanting to try Hybrid training yourself.
If...
E54: The Realities of Body Image Standards in 2024
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In this episode, I discuss the pressures of body image standards in 2024 and how they've been skewed to the point where it's affecting so many of the folk I work with, myself and the rest of the world.
As a fitness and nutrition coach, it's clear to me that these unrealistic standards are increasingly harmful, especially for queer and trans individuals.
We need to remind ourselves of what a healthy, functioning body looks like...
E53: How Often Should You Change Up the Exercises in Your Workout?
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Today we're diving into how often we should change up specific exercises in our workouts. Should we bother? Should we stick to the same ones? What if we get bored? What if we feel overwhelmed by change? I explain the reasoning behind changing things up, keeping things efficient, but also exploring new things for the sake of stimulation and variety depending on what your vibe is when it comes to training!
To join the waiting list...
E52: Split Decisions: What's Your Perfect Workout Strucutre?
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Today I answering the most popular question from my recent group coaching program: "How do I figure out what workout structure works best for me?" We dive into how to decide on the frequency and structure of your workouts based on three key factors: your realistic training schedule, your goals, and any physical conditions or injuries.
I share tips on how to start small with one or two sessions per week and gradually increase as you...
E51: Breaking Free from Hyperfocusing: Embracing the Journey & Not Just the End Goal
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I dive into the dangers of hyper-focusing on end goals, whether in fitness, health, or life. After spending weeks intensely focused on creating my solo music record, I realised how much we can put our lives on hold, waiting for a moment that may never bring the satisfaction we expect. I share my own experiences with fitness and body image, where I learned that the journey never truly ends.
To join the waiting list about my...
E50: Our Flakey Mate Motivation vs Our Old Trusty Road Dog Habits
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Hey gang! Today I am bringing you an episode all about the crossover and the opposites of strong habits vs motivation, because being motivated 24/7 just isn't possible, but there are ways to work though those lower motivation days with self compassion and purpose, so we go through the ins and outs of motivation, I share my own formula to help you combat your own dips, and we finish with some book recommendations. Short n snappy!
My...
E49: Relighting The Fire: Knowing When To Reset and Regroup on Your Fitness and Wellbeing Journey
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Hey gang! Today we talk about getting your head back in the game with your fitness and wellbeing habits, especially if you've slipped off. Whether it’s due to a busy summer, big changes, or burnout, I am here to help reignite your fire.
We also explore the upcoming Superhuman Summer Slam – a month-long coaching program to reboot your habits and get consistent again. For the final few early bird slots, sign up here: https://buy.stri...
E48: What Does Unconditional Permission To Eat ACTUALLY Mean?
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What actually is "unconditional permission to eat?"
Today we dive into how the concept of unconditional permission to eat helps remove food guilt and the good/bad food mentality, which can lead to overeating and low self-esteem.
By allowing ourselves to enjoy all types of foods without restriction, we can create a healthier relationship with food. I share examples of this approach in action and give practical tips for starting to embrace unconditional permission...
