Couch to Coached- Running podcast

2 Weeks Before a Marathon: Hydration, Nutrition & Race Prep Tips | Couch to Coached PodcastThis week on the award-winning Couch to Coached Running Podcast, it’s officially two weeks until marathon day — and the nerves, excitement, and planning are all starting to build.Rob, Ben, and Emma dive into the realities of this crucial phase of training, where it’s all about fine-tuning, staying healthy, and getting the details right. From recent runs (including Rob’s South Cheshire 10K) to training while on holiday — yes, even alongside a fishing trip in France — this episode blends real life with real training.The focus shifts to what really matters now: hydration, nutrition, pacing, and race day logistics. What should you be eating? How much should you be drinking? What are you actually wearing on the day? The team break it all down with honest insights and practical tips.There’s also plenty of chat around mindset, managing nerves, and why trusting the process is key as the hard work is already done.🎧 Highlights include:What to focus on 2 weeks out from a marathonHydration & nutrition strategies in the lead-upRace day planning: kit, weather & logisticsTraining updates and recent race reflectionsBalancing life, holidays & runningMental prep: staying calm and trusting your trainingA relatable and informative episode that captures the calm before the storm — perfect for anyone approaching race day or looking to nail those final weeks of preparation.📩 Email – [email protected]📲 Instagram / TikTok – @couchtocoached🐦 Twitter/X – @couchtocoached📘 Facebook – Couch to coached – A running podcast🏃‍♂️ Join our Strava league! Hosted on Acast. See acast.com/privacy for more information.

Family Running Journey: Parkrun, YouTube & Kids Fitness with Martin & Isabelle | Couch to Coached PodcastThis week on the award-winning Couch to Coached Running Podcast, Rob, Ben, and Emma are joined by a truly inspiring duo — Martin and Isabelle, a father-daughter team making waves in the running world and on YouTube.From building a growing running YouTube channel to smashing parkrun PBs, Isabelle shares her incredible journey as a young runner chasing big dreams — including one day becoming an Olympian. Alongside her, Martin gives an honest insight into balancing family life, training, and content creation, and the effort that goes into building something meaningful together.The conversation dives into how running has become more than just fitness — it’s about family bonding, confidence, and creating lasting memories. They also explore the power of social media to inspire others, the challenges of growing a channel, and why keeping things fun is the key to long-term success.🎧 Highlights include:The story behind Martin & Isabelle’s YouTube journeyIsabelle’s running achievements and future goalsWhy parkrun is at the heart of their running experienceBalancing family, fitness, and content creationInspiring other kids (and adults!) to get active The importance of fun, goals, and community in runningA wholesome, motivating episode that shows running isn’t just about times and distances — it’s about connection, confidence, and enjoying the journey together.Catch Isabelle on Youtube here - Isabelle Sparkle - YouTubeCatch Martin on Youtube here - Martin Boyce - YouTube📩 Email – [email protected]📲 Instagram / TikTok – @couchtocoached🐦 Twitter/X – @couchtocoached📘 Facebook – Couch to coached – A running podcast🏃‍♂️ Join our Strava league! Hosted on Acast. See acast.com/privacy for more information.

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is CazzarunsRob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!Don’t forget:✅ Follow us on Instagram✅ Subscribe on YouTubeAnd while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”. Hosted on Acast. See acast.com/privacy for more information.

This week on the award-winning Couch to Coached Running Podcast, it’s just Rob and Ben as they catch up on training, progress, and the realities of preparing for race day.From long runs and speed sessions to managing those inevitable niggles, the lads share honest updates on where they’re at — physically and mentally — as marathon day approaches. Rob reflects on completing a 21.1 mile run with varied pacing, while also discovering a new love for speed work (who saw that coming?!).Ben brings the coaching insight, helping navigate a recent illness wobble and reinforcing the importance of balance, recovery, and staying healthy above all else. Because right now, it’s all about one thing — getting to the start line in the best shape possible.🎧 Highlights include:Rob’s long run breakdown & pacing strategiesWhy speed sessions are becoming a game changerManaging niggles (hello IT band 👀)The importance of recovery: stretching, foam rolling & listening to your bodyCoaching insight on staying race readyBalancing training intensity with staying injury-freeA real, honest episode about the fine line between pushing forward and pulling back — and why sometimes the smartest move is protecting the bigger goal.📺 Watch us live on YouTube every Tuesday at 20:30📩 Email – [email protected]📲 Instagram / TikTok – @couchtocoached🐦 Twitter/X – @couchtocoached📘 Facebook – Couch to coached – A running podcast🏃‍♂️ Join our Strava league! Hosted on Acast. See acast.com/privacy for more information.

Running for Mental Health: The Sad Miles Club Story & 125 Challenge | Couch to Coached PodcastThis week on the award-winning Couch to Coached Running Podcast, Rob and Ben are joined by Daniel Leggett, founder of the Sad Miles Club — a movement using running to open up honest conversations around mental health.Dan shares his powerful journey, from experiencing bullying and personal struggles to discovering running as a way to cope, grow, and clear his head. What started as a personal outlet has grown into a community-driven brand, raising awareness and funds for mental health charities.The conversation explores how running can be more than just fitness — it can be a lifeline. From building resilience to finding purpose, Dan talks about the importance of starting conversations, supporting others, and creating a space where people feel understood.They also dive into the upcoming 125 Challenge, designed to bring people together, raise awareness, and make a real impact for mental health — one mile at a time.🎧 Highlights include:The story behind the Sad Miles ClubHow running became a tool for mental healthTurning personal struggles into a positive movementThe importance of community and open conversationsThe 125 Challenge and how to get involvedUsing running for personal growth and resilienceA powerful, honest, and inspiring episode that shows running is about more than miles — it’s about mindset, connection, and supporting each other through it all.Sign up for the 125 challenge here- https://www.runthings.co.uk/events/sad-miles-clubGo and have a look at Sad miles club clothing here- https://sadmilesclub.com/products/125-challenge-shirt-mens📺 Watch us live on YouTube every Tuesday at 20:30📩 Email – [email protected]📲 Instagram / TikTok – @couchtocoached🐦 Twitter/X – @couchtocoached📘 Facebook – Couch to coached – A running podcast🏃‍♂️ Join our Strava league! Hosted on Acast. See acast.com/privacy for more information.

Marathon Training Tips: Pacing, Confidence & Long Runs ExplainedSetbacks, Comebacks & Community WinsThis week on the award-winning Couch to Coached Running Podcast, Rob, Ben, and Emma are back with a real, honest look at the highs and lows of training — from health setbacks to big community milestones.The trio kick things off with personal updates, including a few challenges that have impacted training, before celebrating a brilliant Couch to 5K graduation and the power of seeing new runners cross that finish line. It’s a reminder of why we all started — and how important community is in keeping us going.From there, the conversation dives into marathon training realities — long runs, pacing worries, mental battles, and building confidence for race day. Emma shares her progress (and a few tough moments along the way), while Rob opens up about pacing concerns and learning to trust the process. Ben brings the coaching insight, keeping things grounded with structure, accountability, and a focus on what really matters.There’s also chat around training with others, evolving coaching styles post-COVID, and why accountability and support can make all the difference when motivation dips.🎧 Highlights include:Honest chat about health, setbacks, and staying on trackCelebrating a Couch to 5K graduation and community winsLong runs, pacing strategies & marathon prepMental challenges in training (and how to push through them)The importance of accountability, coaching, and trustBuilding confidence ahead of race dayWhy community is at the heart of runningA relatable, emotional, and motivating episode that shows running isn’t always perfect — but with the right support, you keep moving forward.📺 Watch us live on YouTube every Monday at 20:30📩 Email – [email protected]📲 Instagram / TikTok – @couchtocoached🐦 Twitter/X – @couchtocoached📘 Facebook – Couch to coached – A running podcast🏃‍♂️ Join our Strava league! Hosted on Acast. See acast.com/privacy for more information.

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Ed AKA readyeddierunRob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!Don’t forget:✅ Follow us on Instagram✅ Subscribe on YouTube✅ Watch LIVE every TuesdayAnd while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”. Hosted on Acast. See acast.com/privacy for more information.

Countdown to Manchester: Consistency, Confidence & CoachingThis week on the award-winning Couch to Coached Running Podcast, Rob and Ben dive into the realities of marathon preparation as the Manchester Marathon edges closer.From track sessions and pacing strategies to cross-training and accountability, the pair reflect on the highs, the struggles, and the lessons learned along the training journey. Ben shares insights from his recent training progress, while Rob opens up about building consistency, improving pacing awareness, and finding confidence again in his running.The conversation explores how mental strength, community support, and coaching guidance all play a crucial role in preparing for a marathon. They also discuss the value of running familiar local routes, the importance of long runs and progression sessions, and why believing in the process can be just as important as the miles themselves.🎧 Highlights include:The countdown to the Manchester MarathonWhy consistency is the foundation of marathon trainingTrack sessions, pacing strategies, and training disciplineThe benefits of cross-training for runnersBuilding confidence through progression runsThe mental side of marathon preparationCommunity support and rediscovering the joy of runningA reflective, motivating episode about progress, patience, and trusting the training process—perfect for anyone preparing for a big race or working toward their next running goal.📺 Watch us live on YouTube every Tuesday at 20:30📩 Email – [email protected]📲 Instagram / TikTok – @couchtocoached🐦 Twitter/X – @couchtocoached📘 Facebook – Couch to coached – A running podcast🏃‍♂️ Join our Strava league! Hosted on Acast. See acast.com/privacy for more information.

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Steph AKA Ginge_runsRob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!Don’t forget:✅ Follow us on Instagram✅ Subscribe on YouTube✅ Watch LIVE every TuesdayAnd while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”. Hosted on Acast. See acast.com/privacy for more information.

Marathon Training & Pacing: Strength Work, Heart Rate Zones and an Accidental PB50,000 downloads, accidental PBs, and marathon miles — there’s a lot to unpack in this episode.Rob, Ben and Emma kick things off celebrating a huge milestone for the podcast before diving into their latest training weeks. From CrossFit sessions and track intervals to long-run strategies and heart rate zones, the trio break down what’s working, what’s hurting, and what’s helping them move closer to their goals.Emma shares how structured workouts, strength training, and pacing discipline are boosting her confidence — including a spontaneous race that turned into an unexpected personal best. The conversation also explores how mindset, recovery, and even the menstrual cycle can influence performance, highlighting why understanding your body is key to training smarter.Along the way there’s plenty of Couch to Coached honesty: the joy of tired legs after a good session, the importance of community support, and why having a coach can make all the difference when preparing for marathon season.A motivating episode about celebrating progress, trusting the process, and building confidence one run at a time.HighlightsCelebrating 50,000 podcast downloadsCrossFit and strength training for runnersHeart rate zones and smarter pacingThe impact of the menstrual cycle on performanceEmma’s accidental race and unexpected PBThe value of structured workouts and coachingCommunity support and training motivationLong runs and marathon preparationFollow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava. Hosted on Acast. See acast.com/privacy for more information.

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Nina McDonald Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!Don’t forget:✅ Follow us on Instagram✅ Subscribe on YouTube✅ Watch LIVE every MondayAnd while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”. Hosted on Acast. See acast.com/privacy for more information.

Marathon Training Update: Threshold Runs, Pacing & Staying ConsistentThreshold work, cold water plunges, and marathon miles — the training block is well underway.In this episode, Rob, Ben and Emma catch up on their latest running weeks, from Ben battling illness and consistency struggles to Rob’s strong miles and Couch to 5K leadership with Stoke Fit.The trio dive into what really matters right now: threshold sessions, long-run strategy, pacing discipline, and why “time on feet” is king during marathon prep. Emma brings the coaching lens as they discuss heart rate control, strength training, and the importance of adjusting your plan when life inevitably gets in the way.There’s also chat on cold water therapy, parkrun reflections, and the growing role of self-belief as race season approaches — all wrapped up with the usual Couch to Coached banter.A practical, honest episode about stacking good weeks and trusting the process.HighlightsBen’s illness and consistency challengesRob’s Couch to 5K and positive training weekThreshold pace and marathon prep insightsLong-run focus and pacing disciplineStrength training and plan adjustmentsCold water therapy experienceParkrun reflections and race prepTriathlon goals on the horizonFollow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday. And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava. Hosted on Acast. See acast.com/privacy for more information.

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Dan Leggett- Founder of the Sad Miles Club. Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!Don’t forget:✅ Follow us on Instagram✅ Subscribe on YouTube✅ Watch LIVE every MondayAnd while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”. Hosted on Acast. See acast.com/privacy for more information.

Running at 250%: Injury Comebacks, Marathon Training & Parkrun BanterWeather chaos, injury comebacks, and Rob operating at 250% energy… it can only be Couch to Coached.In this week’s episode, Rob, Ben and Emma catch up on their latest training weeks, sharing the highs, setbacks, and laughs that come with marathon prep, ultra ambitions, and returning from injury.Rob kicks things off in full-force mode, reflecting on how his training is going, the mental boost running continues to give him, and why supporting others through Couch to 5K and local running groups adds so much purpose to the journey. As always, his mix of humour, honesty, and community spirit sets the tone for the episode.Ben opens up about his careful return to running after injury, why “testing the waters” matters, and the importance of pacing and structured progression. Emma shares her own ups and downs, including thriving in cold weather, rolling her ankle mid-run, and approaching her upcoming ultra with the mindset of treating it as a fun day out rather than pure pressure.The trio dive into recovery, pacing strategies, parkrun check-ins, and the competitive spirit runners can’t quite switch off — alongside reflections on triathlon training, upcoming races, and the deeper meaning charity and community bring to running.Packed with humour, realism, and motivation, this episode is a reminder that progress isn’t always linear — but with the right people around you, you’ll keep moving forward.To utilise Robs Brand ambassador discount for Ruun Athletic Apparel- use code RUNNINGROB for 10% discount.sign up for the Protein Rebel Running Festival here- running festival 2026 – Protein Rebel UKHighlightsRob’s “250% energy” and community-driven motivationRunning through cold, heat, and unpredictable weatherBen’s return to training after injuryWhy pacing is everything in marathon prepEmma treating her ultra marathon as a “fun day out”Managing setbacks like ankle rolls and nigglesThe mental side of recovery and resilienceParkrun as a perfect performance gaugeCouch to 5K support and community engagementTriathlon goals, charity events, and what’s next Hosted on Acast. See acast.com/privacy for more information.

Running a Giant Strava Penis for Prostate Cancer Awareness- Special Guest Lizzie GathererWhat do Strava art, ultra running, and prostate cancer awareness have in common?This week, Rob and Emma are joined by the incredible Lizzie Gatherer, who is taking on one of the most unique charity challenges we’ve ever featured…Lizzie is running a 70-mile route shaped like a penis — yes, really — to raise awareness and vital funds for Prostate Cancer UK.Behind the humour is a powerful message: prostate cancer is one of the most common cancers in men, and far too many people avoid getting checked because of stigma, misunderstanding, or embarrassment. Lizzie is using comedy, community, and an unforgettable Strava map to break down those barriers and get people talking about men’s health.In this episode, Lizzie shares her ultra running background, what inspired the challenge, and the emotional connections behind the miles — including dedicating part of the run to someone living with prostate cancer. The conversation is full of laughs, honesty, and an important reminder: health checks save lives.And as if that wasn’t enough, Lizzie also hints at future plans to create a similar awareness campaign for women’s health next year.A joyful, ridiculous, and deeply meaningful episode that proves running can be a force for real change, because when you’re raising awareness, sometimes you’ve just got to whip out something unforgettableSponsor Lizzie here - Elizabeth Gatherer is fundraising for PROSTATE CANCER UKHighlightsLizzie’s 70-mile Strava art charity challengeRaising money and awareness for Prostate Cancer UKWhy prostate cancer screening matters (especially for men over 50)Using humour to tackle stigma around men’s healthLizzie’s journey through ultra running and endurance eventsCommunity support and the emotional meaning behind the runFuture plans for women’s health awareness initiativesFollow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava. Hosted on Acast. See acast.com/privacy for more information.

Protein Rebel Running Festival Interview Series – Episode 1: Helen RyvarBack in June 2025, Rob and Ben had the chance to sit down at the Protein Rebel Running Festival and record a series of special conversations with five truly extraordinary and inspiring people from the running community.For reasons Rob still can’t fully explain… he’s been sitting on these interviews ever since. But the wait is finally over — and we’re excited to start releasing them.First up is Helen Ryvar.Helen’s story is one of resilience, determination, and the kind of mindset that reminds you why running is about so much more than pace or distance. In this conversation, Helen shares her journey, her challenges, and what keeps her showing up — not just as a runner, but as a person who inspires those around her.This is the first episode in our Protein Rebel Festival Interview Series, and it’s the perfect way to kick things off: honest, uplifting, and full of the community spirit that makes events like this so special.Whether you were at the festival or hearing about it for the first time, you won’t want to miss this one.Follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava. Hosted on Acast. See acast.com/privacy for more information.