RunPod

In this bonus Extra Mile, we dive into why autumn might actually be the perfect season to run for your head as much as your heart. Autumn is transition. It’s shedding. It’s change. And reconnecting with the outdoors at this time of year can feel like literal therapy.Carving out just 20–30 minutes for a run is a powerful mental reset - especially when you slow down, look up, breathe in the crisp air and tune into the colour, the sound, the sensation… and yes, nothing beats crunchy leaves underfoot.Main Episodes of RunPod with guests are available every Friday - catch up with episodes now!

Today, Jenni sits down with a man who lives at the crossroads of elite performance + real life food.Jonny Marsh is the private chef trusted by some of the biggest names in football - Kevin De Bruyne, Erling Haaland, Kyle Walker, İlkay Gündoğan, Luke Shaw… the list goes on.And Jonny is one of us - he’s a runner.He genuinely believes nothing hits the dopamine switch like going for a run - and cooking for these world-class players has shown him first hand how food drives performance, mood, recovery and consistency.Jonny’s first ever cookbook THE PRIVATE CHEF is out 14 November 2025 - and he’s made it for normal humans. 80 recipes. Adaptable. Realistic. Good for busy weeks. Good for training blocks. Good for fuelling a life that you actually enjoy.Whether you’re marathon prepping, couch-to-5k-ing, or just running for headspace - this one is for you.Follow @chef_jonnymarsh on Instagram for more!

Confession: Ross Noble runs to film music. Hans Zimmer included.He’s even made a 5K playlist that’s exactly 26 minutes long, with each kilometre perfectly matched to a score. But… what’s the final track?Press play, lace up, and find out.Ross Noble's Main Episode of RunPod is available now!

As the days get shorter and the evenings draw in, many of us find ourselves running in the dark.In this episode of The Extra Mile, Jenni breaks down the mindset shifts that make running in the dark not just manageable - but genuinely enjoyable. She talks headspace, confidence, calm, and the mental framing that helps those dark miles feel lighter.SAFETY NOTE: always tell someone when you are heading out to run in the dark.

Amazing comedian Ross Noble is such a huge fan of RunPod that when he got the call to join Jenni on the show, he literally ran to the studio!Ross is passionate about all things running - from Park Run to trail running and even a sunset jog (though he admits it sometimes means facing down a thousand spiders with diamond eyes 🕷✨).In this episode, Ross shares his complete love of running, his go-to trainer recommendations, and the hilarious story of how he raised his roof in the garage to fit his beloved NordicTrack. Plus, he reveals his brilliant tip for conquering a hill (RunPod listeners will know this is a very important question!).Full of laughter, energy, and pure running joy - this episode proves why we absolutely love Ross Noble!

In this bonus episode of RunPod: The PowerPlaylist, Jenni welcomes passionate runner and entrepreneur Pete Cooper. Pete has turned his passion for running into a business and legacy with his app Coopah, helping runners of all levels achieve their goals and find joy in every stride.Pete shares his love for indie music, the tracks that power his runs, and what keeps him motivated to push further.Catch up on the main episode now - and get ready to hit play, run strong, and feel inspired!

When the temperature drops, it’s so easy to skip your warm-up - but that’s when your body needs it most.In this episode of RunPod The Extra Mile, Jenni is talking about why a proper warm-up is essential in cold weather, how it can boost performance, and simple ways to do it right before you hit the road. Stay warm, stay safe, and go the extra mile!Main Episodes of RunPod with guests are available every Friday

Jenni catches up with the incredible and truly inspiring Pete Cooper, founder of Coo:pah - one of the amazing running apps transforming the way people run.Pete is one of the biggest advocates for the life-changing benefits of running - and is living proof of its power. Running quite literally saved his life.After losing his beloved mum, Pete turned his story and grief into purpose, creating a legacy that’s helping thousands of runners find joy, confidence, and community with every mile.From first-timers to seasoned marathoners, Pete’s all about creating tailored training plans and expert guidance for every level - because, as he says, everyone is a runner! And sometimes you need a plan… but where do you find a good one?Join Jenni and Pete as they talk about resilience, purpose, and the incredible ways running can move us - body and soul.@coopahruncoach@petecooperruns

Rocketman Sam Ryder joins Jenni on the RunPod Power Playlist! Expect big tunes, good vibes, and inspiring chat as Sam reveals the songs that fuel his workouts, lift his mood, and keep his energy sky-high when he's singing.Sam's Main Episode of RunPod is available now!

As the temperature drops, your body works harder to stay warm - and that means it burns more energy. In this episode of The RunPod Extra Mile, Jenni discusses her personal opinion on the best ways to fuel up before heading out on those chilly morning runs.Discover simple, warming pre-run food ideas that keep your energy steady, your body comfortable, and your performance strong. Plus, she'll remind you why staying hydrated is just as important when it’s cold out as it is in the heat.Main Episodes of RunPod with guests are released every Friday

In this feel-good episode of RunPod, Jenni is joined by the unstoppable Sam Ryder - the chart-topping powerhouse whose voice, energy, and positivity light up every room (and every workout session!).With his brand-new album ‘Heartland’ out now, Sam opens up about what keeps him grounded, grateful, and full of life. From the joy of working out to the routines that keep his incredible vocals in top shape, Sam shares how staying active fuels not only his music but his mindset.Sam dives into what it means to start “late” and still soar, how gratitude keeps him on track, and why positivity isn’t just his personality - it’s his lifestyle and just good manners!Expect laughter, inspiration, and words that will make your heart sing, because with Sam Ryder, one thing’s for sure - he will always deliver.Listen now and feel the energy - Sam Ryder’s ‘Heartland’ is out everywhere!

Jake Quickenden brings his trademark energy to the RunPod Power Playlist! From acoustic love songs that tug at the heart (yes, Celine Dion’s “My Heart Will Go On” might sneak in) to grime tracks that fire up his workouts, Jake’s got a few picks that keep him moving, and might help power your next run too.Listen to Jake's Main Episode of RunPod - out now!

In this episode of RunPod: The Extra Mile, Jenni celebrates the simple but powerful joy of a post-run hot shower. Find out why it feels especially good after a chilly autumn run and how it plays a key role in recovery.Main Episodes of RunPod with guests are available on Fridays

Ahead of the Royal Parks Half Marathon, Jenni is joined by the ultimate fitness machine - Jake Quickenden. Whether it’s singing on TV, surviving the Aussie jungle, skating on ice, stepping into the MMA ring, starring on stage, presenting, or being a devoted dad - Jake truly does it all.In this episode, Jake shares why running holds such an important place in his life, the power of having a solid training plan, and why it’s okay to step back and try something new when the time is right.Full of energy, honesty, and motivation, this chat is a reminder that fitness (and life!) is all about balance, adventure, giving things a go - and maybe not wearing pink shorts. Lace up and get inspired - this is RunPod at its best.

This week on The RunPod Power Playlist, Jenni is joined by the brilliant actress Sian Brooke - star of Trying on Apple TV+ and Blue Lights on the BBC.From finding headspace on long runs to blasting rock music when it’s “one of those days,” Sian shares the music and podcasts that keep her motivated and moving between filming and everyday life.Listen to Sian's Main Episode of RunPod available now

In this episode of RunPod: The Extra Mile, Jenni unpacks why your pace might dip in autumn - and why that’s completely normal. As the days get shorter and colder, your body adjusts, making every run part of the seasonal shift.Main Episodes of RunPod with guests are available every Friday

This week on RunPod, Jenni is joined by the brilliant actress Sian Brooke - star of Trying on Apple TV+ and Blue Lights on the BBC.Jenni and Sian first met years ago on ITV's This Morning, and now they’re reunited to chat about one of Sian’s quiet lifelong passions: running.Although she’s been lacing up since she was 17, Sian never quite considered herself “a runner” - she jokingly calls herself a shuffler. But that steady shuffle has carried her through so many moments in life, becoming her solace, her moving meditation, and her way of finding calm amidst busy days.In this episode, Jenni and Sian dive into the profound impact running has on their everyday lives, how to squeeze a run into even the busiest schedule, and the thrill (and challenge!) of half marathons.Whether you’re a gazelle, a casual jogger, or a fellow shuffler, this conversation will remind you why running is about so much more than miles on the clock.

This week on the RunPod Power Playlist, Jenni is joined by Women’s Health Trainer and Menopause Fitness Specialist Kate Rowe-Ham, who reveals why music is a total game changer in her life and on her runs. Kate shares the songs that motivate her stride, lift her mood, and keep her moving forward - plus, she admits to being completely obsessed with Coldplay.Kate Rowe-Ham's Main Episode of RunPod is available now

In this episode of RunPod: The Extra Mile, Jenni dives into running through the rain - a familiar experience for UK runners. Discover how to embrace grey skies, stay motivated, and even find pure joy in those wet-weather miles.Main Episodes of RunPod with guests are available every Friday

October is Menopause Awareness Month, and who better to join the conversation than Women’s Health Trainer and Menopause Fitness Specialist, Kate Rowe Ham!In this empowering episode of RunPod, Jenni and Kate dive into what it really means to stay active through midlife. They explore the unique challenges many face during this stage - from how menopause can affect running and fitness, to why day-to-day life might start to feel a little tougher - and, most importantly, how to adapt and thrive.Kate’s knowledge, passion, and practical advice make this an inspiring listen for everyone, whether you’re navigating midlife yourself, supporting someone who is, or just curious about how our bodies change and what we can do to stay strong.

Made in Chelsea’s Jazz Saunders knows the power of a great playlist - and a great run! Having only taken up running a year ago, she’s already ticked off a marathon and is gearing up for her next half. In this episode, Jazz shares the playlists that fuel her miles, and keep her company - whether she's training or going for her every-day run round Battersea Park.Jazz's Main Episode of RunPod is available to listen to now

In this episode of RunPod: The Extra Mile, Jenni explores why autumn might just be the perfect season for running. From crisp air and cooler temperatures to the magic of golden leaves underfoot, discover how this time of year can make every mile feel effortlessMain Episodes of RunPod with guests are available every Friday

This week on RunPod, Jenni is joined by Jazz Saunders - best known for being part of the Made in Chelsea set, but now making a name in the running community.Although she only took up running last November, running has completely transformed Jazz's life. She’s already conquered the London Marathon, discovered the unbeatable joy of runner’s high, and even launched her own run club on Instagram to inspire others.In the studio, Jazz arrives wearing her signature 222 angel number necklace - a symbol she also has is her Instagram description. It's a number that represents balance, harmony, and trusting in your process - which perfectly mirrors what running teaches: finding your pace, staying positive when your run gets challenging, and believing every step brings strength, connection, and clarity. How perfect!

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 are released every Friday

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, lows and hills of the half marathon! They also chat about why running is his therapy and how it helps him deal with his grief. Ashley is an inspiration to so many people and listening to this episode you will quickly realise why. He encourages all of us to be active and he explains how running has truly transformed his life.This is an emotional yet inspirational episode with a man who is still raw after losing his baby girl, yet full of positivity knowing she is watching down on him. It also highlights the incredible power of something as simple as running.Thank you so much to the team at Great Run events, and to Brooks for letting us record this episode on the Brooks Live Stage. Also if you would like to be at the start line of this amazing race next year, the ballot is open for the 2026 AJ Bell Great North Run....but be quick, it is only open until midnight on Sunday 14th September.60,000 runners ran the race in 2025, you could be one of them in 2026 and it will be extra special as it will be the 45th staging of the event. Sign up now here:https://www.greatrun.org/events/great-north-run/?utm_source=JF&utm_medium=Referral&utm_campaign=GNR26_JFEnjoy this episode of RunPod and happy running!

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 a marathon.”In this episode, Adam chats about how running keeps him grounded, what keeps him motivated, and even imagines what it would be like if the EastEnders writers gave Ian Beale his very own marathon storyline - just don’t give him another wife!Whether you’re an EastEnders fan, a seasoned runner, or just looking for a bit of inspiration to lace up your trainers, this episode will keep you smiling all the way around the block.

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 that doesn’t get harder with age - it evolves with you. From the joy of a first 5K to the grit of 100-mile ultras, running is a journey that shifts shape as life changes, and these two know that better than most.This episode will give you the motivation - and the evidence - to lace up and keep going.

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 running clubs to the quiet strength found on Peak District trails, Tony reflects on resilience, ageing, injury, and the simple magic of putting one foot in front of the other.Whether you’re chasing PBs, starting Couch to 5K, or just need a reminder of the joy running can bring, this is an uplifting conversation about community, perseverance, and the miles that shape us.

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 is a conversation about endurance, identity, and the power of movement.Whether you're chasing PBs or just looking for some motivation, this episode will leave you uplifted, inspired, and ready to run your own race.

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, and run like The King of Chemo.Listen to Iain's Main Episode of RunPod - out now!

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.Iain’s story is one of defiance, purpose, and unbelievable grit. With raw honesty, humour, and a crown firmly on his head, he’s rewriting what it means to live with terminal illness - and running every step of the way for a cause bigger than himself.If you’re looking for motivation, hope, and a reminder that life begins where comfort ends - this episode will stay with you long after the final mileFollow Iain on YouTube, Instagram and TikTok Now! @thekingofchemo

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.

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 prove herself-until a fellow runner is badly injured and things start to unravel. In conditions this harsh, even a dead body can be explained away… but there’s a killer on the loose. And the problem with being the fastest is that you're too far ahead for anyone to save you.From jumping out of planes to surviving desert ultramarathons, Amy opens up about the physical and mental endurance that drives both her adventures and her storytelling.Tune in to this episode of RunPod and push the boundaries of what's possible- natural or narrative. Amy McCulloch shows us that when you step into the extreme, the real story begins.

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? To help millions feel fit, healthy, and happy - no matter where they’re starting from. Get ready for an inspiring, honest, and energetic conversation that will definitely make you want to lace up and get out for a run!

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