The Runna Podcast

What should you actually do before a marathon?And how do you stay calm, confident, and in control on race day?In this episode of The Runna Podcast, Coach Ben and Anya guide you through your entire marathon race day - from the night before to the start line, through the race itself, and into post-race recovery.Whether you're running London, Boston, your first marathon or your fiftieth, this episode is your complete marathon race day guide. We cover how to prepare, what to eat, how to pace, and how to stay in control so you can avoid common mistakes and enjoy the experience.Ben and Anya share practical coaching tips and personal routines, breaking down exactly what to do (and what not to do) so you can arrive at the start line feeling calm - and finish feeling proud.In this episode, we cover:🎒 Pre-Race Prep: What to Do the Day Before a Marathon🍝 Carb Loading: What to Eat Before a Marathon🌅 Race Morning Routine: What to Eat & When to Wake Up⏱️ Marathon Pacing Strategy: Why Starting Slower Leads to a Stronger Finish🏁 Post-Race Recovery: What to Do After a MarathonFrom laying out your kit to pacing and fuelling right, this episode walks you through race day step-by-step - so you can stay calm and run your best race.📥 Download Your Free Marathon Race Day Checklist:https://drive.google.com/file/d/1Sq8og6BVKLNbNdgSo_6U-nOnfNZ3B_WI/view?usp=drive_link🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

**Please note, this episode contains discussion of drug addiction, substance misuse, and suicide, which some listeners may find upsetting. If you or someone you know is struggling, please seek professional support.**"Discipline is the only thing that will set you free"He beat opioid addiction. Then ran a 2:29 marathon at 50.Ken Rideout is the fastest masters marathon runner in the world - and this week, he brings his story of addiction recovery, discipline, and complete reinvention to The Runna Podcast.This isn't just a running tips episode. It's a story about what it takes to rebuild your life from scratch - and how running became the framework that made it possible.Ken didn't just get clean - he replaced chaos with consistency, turned pain into purpose, and became living proof that it's never too late.In this episode: 🧠 The mindset behind taking risks vs playing it safe 🏃‍♂️ What really happened in his NYC Half debut 📊 His pacing strategy - and where it went wrong ⚖️ The biggest mistakes runners make stepping up to the half 🚀 Why just starting is the hardest - and most important - stepWhether you're a runner chasing a big goal, struggling with consistency, or need some proof that reinvention is possible - this one's for you.🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcastAnd you can find Ken’s new book here: Everything You Want Is on the Other Side of Hard: Amazon.co.uk: Rideout, Ken: 9781529956030: Books Hosted on Acast. See acast.com/privacy for more information.

"It's a home Olympics. The goal is to WIN."So why did a 2x Olympic medalist choose a race where success wasn't guaranteed?Grant Fisher joins us the day after his half marathon debut at the United Airlines NYC Half - where he ran 1:00:53, one of the fastest American-born debuts ever. But this wasn't a perfect race. He went out hard, took risks, and learned more because of it.This is a real-time look at how an Olympian approaches a new distance - the pacing decisions, the mindset under pressure, and what it all means for his long-term pursuit of Olympic gold.In this episode: 🧠 The mindset behind taking risks vs playing it safe 🏃‍♂️ What really happened in his NYC Half debut 📊 His pacing strategy - and where it went wrong ⚖️ The biggest mistakes runners make stepping up to the half 🚀 Why just starting is the hardest - and most important - stepWhether you’re running your first half marathon or chasing a PB, this is a rare insight into how elites train, race, and avoid the mistakes most runners make.🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Zouhair Talbi just ran 59:41, placing 1st American at the United Airlines NYC Half - and we got the inside scoop. Fresh off a 2nd place finish last weekend, elite runner and Olympian Zouhair Talbi joins us to break down the mindset, decisions, and race instincts behind elite performance - and what it means heading into Boston in five weeks.Zouhair takes us inside the race - sharing how he reads his body within the first mile, how he decides when to surge, and why sometimes the smartest move is not to follow the pack. Highlights include: 🎯 How Zouhair ran a 59:41 PB 🏃‍♀️ Behind his 2:05 marathon breakthrough🏅 His Olympic career and handling setbacks🚀 His Boston strategy and goalsThis episode is for runners who want to understand what elite performance actually looks like - and the mindset required when the margins are small and the stakes are high.🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Who is running really for? Can everyone be “a runner”?This week, beginner runner and performance artist Scottee joins us on The Runna Podcast the day after his first half marathon to talk running confidence, mental health, and why he almost never started.This is a raw, funny and honest conversation about starting running when the sport hasn’t always felt welcoming. Highlights include: 🏃 Why running in public feels so exposing, and how Scottee pushed through it🧠 The mental health shift that running quietly created🏅 What he wishes someone had told him as a complete beginner💡 His honest advice to anyone who doesn't feel like a "real runner" yetIf you’ve ever felt like you don’t belong in the running world, this episode might just change your mind. 🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Can you run while pregnant? And how do you safely return to running after having a baby? In this International Women’s Day special of The Runna Podcast, we’re joined by two incredible women redefining what strength looks like in women’s running. Anya speaks to Hannah and Em from Twice The Health about running during pregnancy, postpartum recovery, and balancing motherhood with performance.Hannah shares her experience returning to competitive running postpartum, while Em shares her experience running whilst pregnant, both offering lived experience and professional insight as qualified nutritionists.Together they explore the realities of running while pregnant, adapting training across trimesters, fuelling properly, and navigating the pressure to “bounce back” after birth. It’s an honest and empowering conversation about female physiology, motherhood, and staying connected to running through every stage of life.Highlights include: 🏃‍♀️ Running while pregnant – how to adapt training, mileage and intensity safely👶 Postpartum running – returning to running and balancing motherhood with training🥑 Nutrition for runners – fuelling, hydration and supporting healthy performanceWhether you’re a runner, a partner, or simply interested in training hard and living healthily, this episode is packed with insight on nutrition, performance, and supporting runners through every stage.We also want to acknowledge that pregnancy, postpartum recovery, and returning to running look different for everyone. Every experience is valid.🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

“If you put more work in, you will see the results.” But how much is enough?In this inspiring episode of The Runna Podcast, Coach Anya sits down with 2:17 marathoner and content creator Hugo Fry - serious about speed, but not about himself. From lockdown 5Ks to becoming one of the UK’s fastest sub-elite marathoners, Hugo reveals his training secrets around sleep, fuelling, and the ‘delusional self-confidence’ that keeps him pushing forward. Plus, hear how he broke Guinness World Records dressed as Super Mario and Santa! A self-confessed running addict, Hugo credits his rapid rise to one thing: he genuinely loves the process. Now building towards Boston and chasing 2:15, Hugo explains why balance isn’t constant - sometimes you have to go all in. But long-term improvement isn’t built on intensity alone - it’s built on consistency, commitment, and protecting the joy that keeps you coming back.Highlights include: 🏁 From 2:52 to 2:17 - the unglamorous progression🧠 Marathon Mindset: balancing ambition and avoiding burnout😴 The extra 1%s: sleep, mouth tape and cross-trainingIf you’re serious about improving, but don’t want running to become your entire identity, this episode will shift how you think about performance. 🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Is marathon training meant to feel this hard?🏃‍♂️ If you’re halfway through your training block and suddenly your legs feel heavier, marathon pace feels daunting, and your confidence has dipped - you’re not alone.In this episode, Ben and Anya bring you a mid-marathon training check-in for anyone building towards a spring race like London or Boston (or any marathon, really). We break down why this stage of training often feels tougher than expected - both physically and mentally - and what’s actually normal.From cumulative fatigue and slower paces, to motivation dips and fuelling mistakes, this is your reminder to zoom out, trust the process, and make a few smart adjustments if needed. Whether you’re chasing a PB or just aiming to get to the start line feeling strong, this episode will help you reset, refocus, and keep going.Highlights include: 🏃 Heavy Legs & Slower Paces: Why this doesn’t mean you’re losing fitness🔥 Burnout vs. “Appropriately Tired”: Knowing the difference🍝 Marathon fuelling Mistakes: The hidden reason your runs feel harder💤 Recovery & rest days: where your marathon fitness actually happensMost runners don’t quit at mile 20. They quit in week 8. If you’re in the messy middle of marathon training, this is the part you’ll be proud you didn’t quit.🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Can a pro cyclist simply swap the bike for running shoes? 🚴‍♀️🏃‍♀️In this episode of The Runna Podcast, hosts Ben and Anya sit down with Manon Lloyd, former Team GB pro cyclist and GCN presenter, as she swaps the velodrome for the road and trains for her first half marathon with Runna.Manon shares the brutal reality of being a beginner again after years at the top of elite sport. She opens up about stepping away from performance-driven goals and shares specific challenges cyclists face when transitioning to running, including impact tolerance and the ‘ego trap’.Highlights include: 🛑 The ‘Engine’ Trap: Why cyclists get injured 🧠 Ego vs. Reality: How to stop impatience from derailing your progress. 🩹 Injury Prevention: Specific advice for athletes coming from low-impact sports. 🤝 Community: Why running clubs and social support are vital for women in sport.Packed with Coach Ben's running advice (covering shoes, mileage, and sustainable training tips), this episode is great for cyclists starting to run, if you’re returning from injury, or if you’re training for your first race!🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Are elite runners born, or built?This week on The Runna Podcast, 1500m World Champion Jake Wightman reveals the training secrets and mindset shifts that helped him beat Jakob Ingebrigtsen and conquer the world stage.Jake shares the reality of middle-distance running at the highest level with Coaches Ben and Anya. From the "Nature vs. Nurture" debate and the unique pressure of being coached by his father, to the exact tactics used to win Gold in 2022, this episode is a masterclass in elite performance.Highlights include: 👟 Father-Son Coaching: Navigating a unique dynamic within professional athletics 🧬 Born or Built?: Genetics, rivalry & the "performance-first" mindset🥇 Beating Jakob Ingebrigtsen: The 1500m tactics that won World Gold ⚖️ The Cost of Gold: Navigating injury cycles & finding balance.Whether you're chasing a running PB or just love the sport, you won’t want to miss Jake’s insights on rebuilding after injury and targeting the LA 2028 Olympics! 🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

This episode contains discussion of eating disorders, which some listeners may find upsetting. If you or someone you know needs support, help is available. In the UK, Beat Eating Disorders offers confidential support at beateatingdisorders.org.uk. In the US, you can contact the National Eating Disorders Association (NEDA) at nationaleatingdisorders.org. “It’s about what your body can do - not what it looks like.”Recorded in Chicago following the Marathon, Coach Anya Culling sits down with NCAA Champion Allie Ostrander to explore what happens when performance comes at the cost of health. Known for her success in the 3,000m steeplechase, 5K, and trail running, Allie’s career appeared picture-perfect. But behind the medals, she was being tested in ways her training never prepared her for.Allie reflects on her battle with an eating disorder, the female athlete triad, and RED-S, and how she rebuilt trust in her body, redefined success, and returned to a joy-centred approach in her training. Highlights Include:👟 Alaska Roots: Growing up outdoors & learning to love running 🏆 Elite Performance: The pressure of being an NCAA champion & pro athlete 🧠 The Perfectionism Trap: Navigating an eating disorder, RED-S, and running burnout❤️ Injury Cycles: How to rebuild trust in a broken body 🏃‍♀️ Joy-First Training: Redefining success beyond times, medals, and resultsThis episode is a powerful reminder that in running, what your body can do will always matter more than how it looks!🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

"I didn’t think running was for someone like me" This week on The Runna Podcast, Ben and Anya speak to journalist, bestselling author, and mental health advocate, Bryony Gordon.Bryony didn’t grow up sporty - in fact, exercise often felt like punishment. But during some of the hardest moments of her life, while battling mental illness and alcoholism, she turned to running out of desperation - and everything changed.And after a chance conversation with the Princess of Wales, Bryony found herself starting a marathon training plan for the London Marathon. She later made headlines by running it in her underwear, challenging body stigma and proving that running really is for everyone.In this honest and inspiring episode, we talk about running for mental health, building body confidence, and why you don’t need to be a certain speed or size to call yourself a runner.Highlights Include:👟 Beginner Running: Why Bryony believed running wasn’t for her 🧠 Mental Health: Running not to shrink, but to feel better ❤️ Recovery: Taking herself to rehab after her first marathon 🏃‍♀️ Inclusion: Proving that running is for every body typeIf you’ve ever felt like running wasn’t for you, this conversation might just change your mind!🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

“The number one thing that helps me mentally is physical movement”.This week on The Runna Podcast, hosts Ben and Anya sit down with broadcaster and presenter Roman Kemp as he begins his Return to Running journey with Runna.Listen as Roman shares why he’s picking up running again, and how movement truly improves his mental health - providing structure, perspective, and anxiety relief. Roman shares how running sparks his best ideas, why removing vanity has changed his training approach, and the damaging impact of rigid life goals.From men’s mental health, to Harry Styles, and his recent Celebrity Race Across The World victory, this hilarious, yet deeply human episode is perfect company for your next run or rest day! Highlights Include:🔁 The mental health benefits of running🎯 “Preparation meets opportunity” - the secret to luck🌍 Behind the Scenes on Celebrity Race Across The World If you’re returning to running yourself or looking for a powerful tool to boost your mental wellbeing, you’ll love this conversation! 🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

How do you actually build running confidence?This week on The Runna Podcast, Coach Ben sat down with content creator and runner Anna Sitar to unpack her journey from beginner runner to training for the marathon in New York back in November.What started as a simple goal to finish her first marathon turned into a deeper commitment to structured marathon training, performance, and proving she was capable of far more than she believed.Ahead of her third marathon, Anna reflected on the importance of doing hard things before feeling ready, and shared the mindset shifts that helped her overcome self-doubt. She talks honestly about navigating the ups and downs of running, staying motivated, and finding confidence as a new runner.In this episode you’ll hear:🧠 The Confidence Trap: Why you don’t need to feel ‘ready’ to start running🏙 London Marathon Lessons: Surviving the ‘bonk’ and building resilience🎯 Training for NYC: How to balance ambition, fear, and fun during marathon training Whether you’re a beginner runner or chasing your next marathon PB, this conversation is a reminder that confidence is built by showing up, one run at a time.🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Starting running is easy. Sticking with it is the hard part.In this New Year episode, Ben and Anya break down exactly how to build running consistency and avoid another stop-start cycle that fades by February. Whether you’re looking for beginner running advice, returning after time off, or setting your goals for 2026, this episode is designed to help you build consistency without burnout, avoid the all-or-nothing mindset, and finally make running part of your life - not just your race calendar. What You'll Learn: 👟Why most runners struggle to stay consistent (and how to fix it) 🧠The all-or-nothing trap that leads to burnout, injury, and quitting 👥 Why starting smaller than you think leads to bigger long-term results📅 How scheduling your runs properly changes everything🎧 Finding joy in running - even when motivation is low📛 Why bad runs don’t matter (and how to bounce back fast)👟Simple tricks to reduce friction and actually get out the doorThis isn’t about chasing PBs or signing up for another event. It’s about becoming someone who runs.🎧 New episodes every Friday with Olympic legends, elite runners, and expert coaching advice.🎉Is this the year you become a Runna? Try our new and improved plans: https://www.runna.com/en-gb/training/new-to-running-plan🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Ready for your ultimate 2025 Running Wrapped? 🎄 Join us as Ben & Anya share their biggest lessons, set ambitious 2026 running goals and give you the ultimate running motivation ahead of the New Year.In this episode, we cover:🎧The Runna Podcast Wrapped: Your favourite moments from 2025🏆 Best of 2025: Top running gear, races, and PBs⭐ Guest Highlights📊 Strava Year In Sport Showdown: Ben vs Anya🎯 2026 Goal Setting 🎁Christmas gift exchange!Thank you to everyone who has listened, subscribed, and shared the podcast this year - we can’t wait to bring you more episodes in January!🎄🎧 New episodes every Friday with Olympic legends, elite runners, and expert coaching advice.🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.