RunPod

Not every run is about chasing a personal best. Sometimes it’s about slowing down, breathing deep, and letting your body recharge while still moving forward.

In this episode of 'RunPod - The Extra Mile!' Jenni explores the art of the recovery run-those easy miles that give your mind and muscles a chance to reset.

Think of it as running’s version of active rest: gentle, steady, and surprisingly powerful.

Lace up, take it easy, and let’s enjoy the miles that remind us why we run.

Main Episodes with guests...

This week on RunPod, Jenni is live at the finish line of the Great North Run.

The world's biggest half marathon took place on Sunday in Newcastle and Jenni was on the start-line. She ran the race alongside this week's guest, former footballer, reality star, adventurer, world record holder and runner, Ashley Cain. Ashley sets himself challenges in memory of his beautiful daughter Azaylia, who heartbreakingly lost her battle with cancer at just 8 months old.

Ashley joins Jenni on the Brooks Live stage at the AJ Bell Great North Run finish line to discuss the highs...

Eastenders legend Adam Woodyatt discusses what he listens to when he runs on The RunPod Power Playlist - and no, it’s not the “Doof-doof-doof-doof-do-doof-doof… DOOF!” soundtrack we all secretly hoped!

Adam Woodyatt's Main Episode of RunPod is out now!

Ever wondered why the first few minutes of a run feel the toughest? In this episode, Jenni unpacks the 10 Minute Rule of Running - a small but powerful mindset shift, perfect for days when motivation is low or the weather isn’t on your side.

Discover why patience pays off on the pavement and how this simple approach can turn a tough start into a great run.

Main Episodes of RunPod with guests are available every Friday!

Doof-doof-doof-doof-do-doof-doof… DOOF!

You’ll know him best as Ian Beale from EastEnders, but this week Adam Woodyatt trades Albert Square for Leicester Square with Jenni in the RunPod Studio!

Jenni has been begging Adam to come on the show for ages - and finally, she’s got him! From coming to her rescue at the London Marathon, to sharing his passion for putting one foot in front of the other, Adam proves that running is a true love of his life. As he says:

“It’s not about running a marathon, it’s about doing...

Jenni is joined by journalists, runners, and co-authors Lily Canter and Emma Wilkinson - the powerhouse duo behind Ultra Women: The Trailblazers Defying Sexism in Sport.

Their groundbreaking book celebrates the women breaking barriers in endurance events and proves that stamina knows no gender.

So what do two powerful women like Lily and Emma listen to when they run? you'll have to listen and find out!

Lily and Emma's Main Episode of RunPod is available to listen to now!

In this episode, Jenni break sdown the science and simplicity of Zone 2 running - the sweet spot of endurance training.

Discover how heart rate training can transform your runs, why Zone 2 is the foundation every runner should build on, and how going “slow” can actually make you faster, stronger, and more resilient.

Just like laying down solid foundations before building a house, Zone 2 training is where long-term success begins.

Main Episodes of RunPod are available every Friday - you can catch up on older episodes now!

This week on RunPod, Jenni is joined by two guests who live and breathe the sport of running: Lily Canter and Emma Wilkinson.

Together, Lily and Emma are also the co-authors of Ultra Women: The Trailblazers Defying Sexism in Sport - a groundbreaking book that shines a light on the women smashing barriers and proving that endurance has no gender limits. Drawing on science, storytelling, and lived experience, they reveal how women are outlasting men in ultra events, and why the running world needs a rethink.

Lily and Emma bring boundless passion to a sport...

He’s the man behind the races that get you moving - RunThrough Events Race Director, Matt Wood.

While most events ban headphones, when he’s free to plug in on a long run or tough training session, what’s on his playlist?

Matt's Main Episode of RunPod is available to listen to now!

Jenni dives into the world of David Goggins - former Navy SEAL, ultramarathoner, and best-selling author renowned for his extreme endurance and unbreakable mindset.

What’s behind the hype, and what can we learn from someone who constantly pushes body and mind to the limit?

It's time to discover why you’re more capable than you think.

Main Episodes of RunPod are available every Friday you can catch up on previous episodes now

This week on RunPod, Jenni is joined by Matt Wood, co-founder of RunThrough UK and lifelong running enthusiast.

From winning national titles to building one of the UK’s biggest running communities, Matt’s passion for the sport shines through.

He shares his journey, the inspiration behind RunThrough, and his pick of the best runs you can do across the UK.

Expect tips, stories, and plenty of motivation to get you lacing up your trainers!

Emmerdale actor and running enthusiast Tony Audenshaw shares the tracks that are perfect for pounding the pavements. When he’s not tuning into birdsong, he’s blasting one of his many aptly named mixes-like RUNNNNNN or RUN RUNNN-to keep the tempo high and the miles flying.

Tony's Main Episode of RunPod is available now!

In this quick but eye-opening episode of RunPod: The Extra Mile, Jenni breaks down the 80% rule and why most of your runs should actually be easy. Learn how slowing down can help you run faster, build endurance, avoid burnout, and stay injury-free.

Less grind. More gain. This simple shift could completely change the way you train.

Main Episodes of RunPod are released every Friday, you can catch up on episodes now!

In this heartfelt episode of RunPod, Jenni is joined by Emmerdale’s Tony Audenshaw- actor, passionate runner, and proud marathoner with more than a few fancy-dress records to his name.

Tony shares the story of how running transformed his life- from struggling through his first marathon to chasing sub-three-hour times, tackling ultramarathons, and finding joy on the trails. He opens up about his late wife Ruth, their shared love of running, and how he honoured her memory at this year’s London Marathon while raising vital funds for pancreatic cancer research.

From the camaraderie of runn...

This week on The RunPod Power Playlist, Jenni is joined by the phenomenal Lina Nielsen - Team GB sprinter, fierce competitor, and master of getting into the zone.

Lina shares the music that fuels her warm-up routine and flips the switch into fighting mode.

From the tracks that sharpen her focus to the beats that unleash her inner power, discover the audio that helps her hit the start line ready to give it everything.

Listen to Lina's Main Episode of RunPod - out now!

Stretching - it’s one of the simplest yet most overlooked ways to support your running long-term. In this Extra Mile Bonus Episode, Jenni dives into the importance of flexibility, why you shouldn’t skip your stretch, and how a few extra minutes can make a big difference.

Don’t forget - you can catch up on main episodes of RunPod every Friday!

In this powerful episode of RunPod, Jenni is joined by Elite British 400m hurdler, yoga instructor, and mental health advocate Lina Nielsen.

A proud member of Team GB, Lina opens up about the incredible highs and hidden struggles behind life as a top-tier athlete - including her journey living with multiple sclerosis and the resilience it takes to compete at the highest level.

Lina shares how running has shaped her life both on and off the track, and why vulnerability is a form of strength.

From stadium roars to moments of solitude, this...

This week on The RunPod PowerPlaylist, Jenni welcomes an unstoppable force - Iain Ward, aka The King of Chemo.

Diagnosed with terminal brain cancer, Iain isn’t just fighting - he’s running. Running to raise awareness, to raise funds, and to prove that purpose can outrun even the darkest diagnosis.

Iain’s playlist is what he calls “Licorice Allsorts” - a mix of upbeat tracks with a strong lean into rock. Think powerful riffs, driving beats, and tunes that light a fire in your legs when you need it most.

Tune in, turn it up...

Jenni loves ice baths - but is plunging into freezing water just a shivery fad, or could it actually help your running recovery? In this episode of The RunPod Extra Mile, Jenni explores whether ice baths are worth the chill, and if you should take them before or after a run.

Disclaimer: This episode reflects Jenni’s personal opinion and experience. Always consult a doctor or qualified professional before trying an ice bath or making changes to your health and running routine.

Each week on RunPod Jenni meets someone remarkable, inspiring, and fascinating - and this episode is no exception.

Joining us in the studio wearing his signature crown is Iain Liam Ward, better known as The King of Chemo.

Diagnosed with brain cancer in 2019, Iain made a bold decision: instead of slowing down, he launched a mission to break the world record for the most money ever raised for charity through running.

Since then, he’s completed marathon after marathon-often while undergoing treatment-proving that cancer might change your life, but it doesn’t have to stop it...

Bestselling Author and Runner Amy McCulloch shares the tracks and podcasts that power her runs and keep her motivated on the move. Plus, hear about her new thriller Runner 13, out now on hardback and audiobook.

You can listen to Amy's Main Episode of RunPod where she discusses how her extreme real-life adventures fuel her gripping fiction.

"I just don't think they're doing it without drugs"

In the scorching heat of Seoul during the 1988 Olympic Games, the world watched as two titans of track and field prepared to battle for gold in the men’s 100m final. Carl Lewis - the outspoken American faced off against Ben Johnson, the quiet Canadian powerhouse and world record holder. What followed wasn’t just the fastest race ever run - it was the most controversial in Olympic history.

In this episode of How It All Played Out, hosts Mark Pougatch and Paul Hayward unpack the dram...

Jenni always talks about it on RunPod - that elusive runner's high! But what is it, really?

Join Jenni as she goes the extra mile to discuss the science and sensations behind running's greatest feeling.

Don’t miss Main episodes of RunPod with inspiring guests every Friday!

Bestselling author, adventurer, mountaineer, and ultra-runner Amy McCulloch joins Jenni Falconer in the RunPod studio to share her extraordinary journey from high-altitude climbs to high-stakes thrillers.

Get ready to lace up your metaphorical hiking boots and dive into Amy’s wild world, where extreme real-life adventures fuel her gripping fiction.

Amy’s latest novel, Runner 13, is out now-a pulse-pounding thriller set in the brutal heat of the Sahara Desert.

The story follows Adri, an ultra-runner staging a comeback in a punishing 250-mile race, carrying everything she needs on her back. She’s determined to pro...

Join fitness legend Joe Wicks as he shares what he listens to while on the run. From the calming piano of Ludovico Einaudi to the high-energy beats of Eminem - plus inspiring podcasts and audiobooks - this eclectic mix is perfect for every pace. Whether you're sprinting or strolling, Joe's picks will keep you moving.

Listen to Joe Wick's Main Episode of RunPod available now!

Is Power Walking as Effective as Running?

In this RunPod Extra Mile episode, Jenni breaks down the brilliant benefits of power walking and why the most important thing we can do, is simply to keep moving.

Whether you're a runner or prefer a brisk walk, this one's for you.

Don't forget to catch up on Main RunPod episodes with inspiring guests - new episodes are released every Friday!

This week on RunPod, Jenni is joined by none other than Joe Wicks, aka The Body Coach - arguably the UK’s most beloved fitness influencer!

From handing out flyers at train stations to transforming hundreds of thousands of lives with his workouts, Joe shares the passion that fuels his mission to get the nation moving.

He opens up about his sugar addiction, why food and fitness go hand in hand, and, of course, his love for running - plus, he spills the beans on one of his favourite running methods: “Jeffing”!

Joe’s dream...

Jenni gets ready to go full throttle with Aldo Kane - survival expert, elite climber, skydiver, diver, bodyguard, combat medic, and record-breaking adventurer. You’ve probably seen him dodging danger on your TV screen or flexing on the cover of Men’s Health, but now he’s here to share what music really gets his blood pumping when he runs.

Main Episodes of RunPod with guests are available every Friday. You can catch up on Aldo Kane's Episode now

In this episode of RunPod: The Extra Mile, Jenni dives into the bright side of summer running.

From sunlit trails to breezy evening jogs, discover how to embrace the season, enjoy the warmth, and make every summer run one to remember.

Lace up and let the sunshine lead the way!

Main Episodes of RunPod with guests are available every Friday

You can follow Jenni on Instagram @jennifalconer

This week on RunPod, Jenni is joined by a real-life action man - Aldo Kane.

Aldo joined the Royal Marine Commandos at just 16 and quickly rose through the ranks to become one of the youngest elite commando snipers in UK Armed Forces history.

But Aldo didn’t stop there - he’s a survival expert, pro climber, skydiver, diver, bodyguard, medic, and record-breaking adventurer and explorer, who you may recognise from your TV screen or his recent 'ripped' cover feature in Men’s Health magazine.

Aldo’s a man who thrives in the wild and...

Want to feel stronger, run faster, and recover better? In this bonus episode of RunPod: The Extra Mile, Jenni explore the best types of fitness workouts to complement your running routine.

Whether you're training for a race or simply chasing that runner’s high, smart off-road training might just be your secret weapon.

From strength training to mobility work, Jenni breaks down how these workouts can boost your performance and keep you injury-free. Don’t just run-train smarter!

Main Episodes of RunPod featuring guests are released every Friday

This week on RunPod, Jenni Falconer is joined by the brilliant Fern Britton - broadcaster, author, and proud runner.

Fern shares her uplifting journey with running, proving that you can always start now, at any age.

She opens up about how running has transformed her life, making her feel stronger in both mind and spirit than she has in years.

From the joy of a sweaty run to the emotional clarity it brings, Fern talks honestly about how running helps her through life’s tougher moments - reminding us all that difficult things wi...

A health and wellness performance coach, meditation teacher, mental health first aider, and endurance fundraising athlete, James Cooper is the embodiment of mind, body, and spirit.

In 2024, he ran 366 marathons in 366 days for the Samaritans - but what does he listen to to power every stride? Tune in to the RunPod Power Playlist to find out.

And don’t forget to catch up on the main episode of RunPod with James, a.k.a. the Smilinggg Man - out now!

So, you’ve signed up for a race - amazing! But how long do you really need to train? The truth is, it depends. Whether you're a complete beginner or getting back into the groove, everyone is on their own timeline.

In this Extra Mile episode, Jenni explores why giving yourself enough time - and a bit of wiggle room - can make all the difference.

Life happens, and building flexibility into your plan keeps the pressure off!

Discover how to build a training plan that works for you, so you can enjoy th...

Join Jenni on RunPod for an extraordinary conversation with the incredible James Cooper-better known in the running world as “Smilinggg Man.” 

In 2024, James humbled us all by running 366 marathons in 366 days to raise funds and awareness for the Samaritans, driven by the heartbreak of losing his uncle to suicide.

A health and wellness performance coach, meditation teacher, mental health first aider, and endurance fundraising athlete, James is the living embodiment of mind, body, and spirit. 

He lives by a simple creed: “Sometimes I need to put myself in the fire and see who I can be...

This episode of the RunPod Power Playlist features Luke Willett, World Cup-winning Speed Golfer and self-proclaimed ‘Rock Ness Monster’.

His go-to tracks? High-octane drum and bass and anything that amps up the energy.

Built for speed, focus, and fuelling his fire - Luke's playlist is perfect for powering through a run, or getting around the golf course!

Make sure to listen to Luke's Main Episode of RunPod - it's available now!

Is there such a thing as too much running? In this episode of RunPod: The Extra Mile, Jenni explores the hidden costs of overtraining and the myth that more miles always mean better results.

From persistent pain to chronic fatigue, Jenni dives into why pushing harder isn't always smarter - and how listening to your body can lead to better performance and longevity in your running journey.

Because running should challenge you, not break you.

Main Episodes of RunPod featuring guests are released every Friday!

In this special episode of RunPod, Jenni combines her two great loves - running and golf - for an inspiring and adrenaline-fueled chat with none other than the star of the speed golf world, Luke Willett.

Luke isn't just a professional golfer - he's a world record holder, having completed 18 holes faster than anyone else on the planet. Oh, and did we mention he runs a 5K in just 16 and a half minutes? Yep, seriously fast.

From the mental challenge of combining endurance with precision to the joy of pushing physical limits, this episode is...

Want to know what’s been powering Mark Pougatch’s runs for over a decade? This week on the RunPod Power Playlist, Jenni finds out what’s on Mark’s running soundtrack - a playlist he proudly hasn’t updated in 11 years! Expect classic energy from legends like A-ha, Eurythmics, and Blondie as Mark shares the timeless tunes that keep his feet moving.

Mark's brand new Global Original podcast, How It All Played Out — available now on Global Player.

If Smooth Radio’s playlist sounds like your kind of thing, you can listen to Jenni on Smooth Brea...

In this episode of RunPod: The Extra Mile, Jenni explores the power of discipline in running.

It’s not always exciting or glamorous-but consistency is what delivers real results.

Learn how to make your runs a non-negotiable, start removing your mental barriers, and understand why discipline might just be the most important tool in your kit.

New Episodes of RunPod with guests are released every Friday!