The Runna Podcast
- Episodes
- 136
- Released
- weekly
- Latest episode
- Oct 23, 2026
About the podcast
Join Coach Ben Parker and Anya Culling every Friday as they deep-dive into running with Olympians, world-class coaches, and inspiring runners - from Romesh Ranganathan to Alex Yee and Lucy Charles-Barclay. Expect captivating stories, hilarious mishaps, and actionable coaching tips (incl. weekly tips from Olympian Steph Davis) on training, injury prevention, mindset, recovery, and performance. Whether it’s your first 5K or a marathon PB, we’ll fuel your next run. New episodes every Friday.
Hosted on Acast. See acast.com/privacy for more information.
Episodes 136
5 Race Day Tips with Matt James | Marathon Prep, Pacing & Fuelling
Matt James went from The Bachelor and Dancing with the Stars to one of TV's most legitimate marathon runners, and he says the best part of marathon season is the training, not the race.This week, Anya sits down …
Show notes
Matt James went from The Bachelor and Dancing with the Stars to one of TV's most legitimate marathon runners, and he says the best part of marathon season is the training, not the race.
This week, Anya sits down with Matt to talk about why running used to feel like punishment, a month training in Kenya, and the pacing mistake that ended in a walk up First Avenue. He explains why he'd rather enjoy the process than chase a time, shares his five race day tips with the marathon in New York around the corner, and gives us an exclusive on his pasta gel.
In this episode:
🏃 From Punishment to Joy: how he retrained his brain to enjoy running
🌍 A Month Training in Kenya: running alongside champions, and what it taught him
📈 Training Over Race Day: why he calls the race "the cookie"
🚫 The Pacing Mistake: going out too fast, and why he swears by negative splits
🍝 5 Race Day Tips: fuelling, pacing, smiling and a straw
🍩 Dream Race: the Krispy Kreme Challenge
🎧 New episodes every Friday with Olympians, World Record holders, and inspiring voices from the running community.
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
Tempo Runs vs Intervals: What’s the Difference? | Coach on Call
If you’ve ever looked at your plan and wondered why it has both tempo runs and intervals, this episode was made for you.This week, Coach Anya sits down with Runna athlete and Olympian Colleen Quigley for a …
Show notes
If you’ve ever looked at your plan and wondered why it has both tempo runs and intervals, this episode was made for you.
This week, Coach Anya sits down with Runna athlete and Olympian Colleen Quigley for a Coach on Call episode all about training for speed vs training for endurance.
Colleen raced the steeplechase and the 1500m, where it’s all over in minutes. Anya trains to run for hours. So who’s right about what matters more? Turns out, both of them. They get into what each session actually does, how it should feel, and why it’s so easy to run your tempos too fast.
In this episode:
🏃 Tempo vs intervals: What each one looks like on your plan
🔬 The science: Aerobic vs anaerobic and why lactate threshold matters
🐢 Tempo tip: Why starting slower helps you get more from the session
🎯 Your goal: How to match your training to a 5k, a half or a marathon
🚫 Myth busters: Fact or fiction, rapid fire
Want to give Runna a go?
🆓 Try it FREE for 2 weeks with code: PODCAST26
👉 https://web.runna.com/redeem?code=PODCAST26
📱 Follow for more running content:
Instagram → @runna
TikTok → @runna
📺 You can watch our episodes too! → @therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
Is It Normal to Feel Worse 3 Weeks Out From a Marathon? | Road to NYC with Savannah Sachdev
Training's going well, so why do you feel so flat? Three weeks out from marathon day, peak week can make getting fitter feel exactly like getting worse.In the second episode of our mini-series building to New …
Show notes
Training's going well, so why do you feel so flat? Three weeks out from marathon day, peak week can make getting fitter feel exactly like getting worse.
In the second episode of our mini-series building to New York, Coach Anya sits down with Savannah Sachdev (@savannahsachdev) for a peak week check-in. They talk about what the biggest weeks of marathon training actually feel like, and why feeling exhausted doesn't mean your fitness is slipping.
Savannah is known for her relatable, hilarious running content and her daily run streak. She's lining up in New York, where she ran her very first marathon, and she gets honest about dreading the 28K, going in probably the least fit she's been, and why her progress right now isn't about speed.
With Anya deep in her own biggest weeks, they unpack how to tell if peak week is working and why you're suddenly so hungry. It's a good listen if you're in your own toughest block right now, or just curious what the hardest part of marathon training really feels like.
In this episode:
🧠 Peak Week Reality: why getting fitter can feel like getting worse
😬 The Long Run Dread: why the biggest weeks feel scary
🍞 Fuelling Peak Weeks: food as motivation, and malt loaf over gels
🎮 Gamify It: how three 7Ks got her through a treadmill long run
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
Why Rest Days Are Non-Negotiable For Runners (with Olympian Colleen Quigley) | Coach on Call
If you've ever skipped a rest day because it felt lazy - this episode was made for you.This week, Coach Anya sits down with Runna athlete and Olympian Colleen Quigley for a short, sharp and very actionable …
Show notes
If you've ever skipped a rest day because it felt lazy - this episode was made for you.
This week, Coach Anya sits down with Runna athlete and Olympian Colleen Quigley for a short, sharp and very actionable Coach on Call episode all about rest and recovery. Colleen shares how she spent years pushing through when she should have stopped. Now she calls rest days non-negotiable - so what changed?
They get into the difference between complete rest and active recovery, how to read your body before you dig yourself into a hole, and why the rest day isn't a break from training - it's where the training actually lands.
"You do the workout. And then the rest day is letting it sink into your bones."
In this episode:
🛌 When to take a rest day: Reading your body, your block and your wearables
💪 The science of recovery: Muscle repair, cortisol reset and why bones take longer than muscles
📊 Active recovery vs complete rest: The difference and when each one is right
🏊 What an Olympian does: Colleen's go-to recovery options and why she swears by them
🧠 The mental reset: "You are more than just a runner" - and why that matters
Want to give Runna a go?
🆓 Try it FREE for 2 weeks with code: PODCAST26
👉 https://web.runna.com/redeem?code=PODCAST26
📱 Follow for more running content:
Instagram → @runna
TikTok → @runna
📺 You can watch our episodes too! → @therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
5 Weeks Out From Marathon Day: Why Am I Doubting Myself? | With @CrustbyCarson
Sticking to your marathon training plan but still doubting you can finish? Five weeks out, the novelty of training can start to fade and self-doubt can creep in.Coach Anya sits down with Carson Gillaspia …
Show notes
Sticking to your marathon training plan but still doubting you can finish? Five weeks out, the novelty of training can start to fade and self-doubt can creep in.
Coach Anya sits down with Carson Gillaspia (@CrustbyCarson) to talk about what this stage of marathon training actually feels like - the honest setbacks, what’s working, and why trusting the work you’ve already done can sometimes be the hardest part.
Known as @CrustbyCarson, Carson’s food and running content has made waves across the internet. He’s spent the last few years championing both the pursuit of the perfect sourdough loaf and long-distance running as tools for mental wellbeing. Now, as he trains for his fourth marathon, he opens up about the doubts that surface as race day gets closer.
As Anya builds towards her own start line in New York, they get into the reality of being five weeks out, how to handle those inevitable wobbles in confidence, and the coaching lessons that can help you trust the foundations you’ve already built.
In this episode:
🎉 Last Year's New York: too many high-fives, not enough pacing
💛 Running for His Grandad: training through grief, and what it's given him
🧠 The Self-Doubt Nobody Warns You About: why "on track" doesn't always feel like it
📈 The 10% Rule: building mileage and speed without overloading
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
"I'd Written Myself Off" - Fergus Crawley on 10 Ironmans in 10 Days for Men's Mental Health
Please note: this episode contains references to suicide and mental health. If you or someone you know is struggling, please reach out to a healthcare professional for support.Fergus Crawley attempted to take …
Show notes
Please note: this episode contains references to suicide and mental health. If you or someone you know is struggling, please reach out to a healthcare professional for support.
Fergus Crawley attempted to take his own life ten years ago. This year, on the anniversary of that day, he set a Guinness World Record for 10 Ironman-distance triathlons in 10 days, across 10 UK cities, raising money for CALM.
This week, Anya sits down with the hybrid athlete to talk about the three concussions that ended his rugby career, the years he spent telling no one what he was going through, and the day in Cardiff, eight days into his Ironman challenge, when he genuinely thought it was over.
In this episode:
🏉 Rugby to Rock Bottom: three concussions in four weeks, and the void that followed
🧠 Rock Bottom & Recovery: his 2016 suicide attempt, and eighteen months of silence
💪 Why Endurance Helps: five reasons training supports mental health, without being a substitute for it
🌍 Project TENacity: the Guinness World Record he kept quiet until it was done
🎧 New episodes every Friday with Olympians, World Record holders, and inspiring voices from the running community.
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
Why Am I Not Getting Faster? 4 Fixes For Your Running Plateau | with Coach Steph
Doing everything right but not seeing the results? You're not alone, and it's rarely about trying harder.This week, Coach Steph and Anya unpack the four most common reasons a runner's training plateaus: unclear …
Show notes
Doing everything right but not seeing the results? You're not alone, and it's rarely about trying harder.
This week, Coach Steph and Anya unpack the four most common reasons a runner's training plateaus: unclear goals, the "grey zone" trap, under-recovering, and skipping strength work, plus practical fixes for each one.
What You'll Learn:
🎯 Why you need a real goal, not just a vague one
⚖️ Why your easy runs probably aren't easy enough
😴 The three things that actually drive recovery
💪 Why strength training could be the missing 6% edge
Covering everything from goal-setting and easy pace discipline to sleep, nutrition and strength work: this is the perfect guide for anyone who feels stuck at the same pace no matter how hard they train.
Want to give Runna a go?
🆓 Try it FREE for 2 weeks with code: PODCAST26
👉 https://web.runna.com/redeem?code=PODCAST26
🎧 Take this on your next run → https://linktr.ee/runnapodcast
📱 Follow for more running content:
Instagram → @runna
TikTok → @runna
📺 Watch more episodes → @therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
"I've Never Looked Like Another Girl" | Hybrid Athlete Lucy Davis on Strength, Body Image & Refusing to Be Boxed In
Lucy Davis has been called masculine her whole life. And she wants other women to stop treating strength and femininity as a contradiction.This week, Anya sits down with Lucy, the true embodiment of the hybrid …
Show notes
Lucy Davis has been called masculine her whole life. And she wants other women to stop treating strength and femininity as a contradiction.
This week, Anya sits down with Lucy, the true embodiment of the hybrid athlete to talk about leaving competitive swimming at 18, breaking the HYROX Women's Open World Record on her first ever solo race, and going on to run multiple sub-3-hour marathons and ultras.
Lucy is also honest about developing an eating disorder in her early twenties, and how learning to focus on what her body could do, rather than how it looked, changed her relationship with sport for good.
We get into refusing to be boxed in, her sister Megan's role in building activewear brand Aesene, and Lucy’s recent comeback from knee surgery - including a secret first-ever half Ironman she told no one about until it was done. Plus, we get a podcast exclusive on her first marathon back since surgery!
In this episode:
🏊♀️ From Swimmer to World Record Breaker: leaving competitive swimming at 18 and stumbling into HYROX by accident on her first ever solo race
🕳️ Sitting With Discomfort: her mindset for pushing through the "pain cave" when everything in her wants to stop
💪 Refusing to Be Boxed In: one sport, one idea of femininity, one idea of success - and why she's rejected all three
🧠 Body Image & Sport: her honest reflection on developing an eating disorder in her early twenties, and the shift from how her body looked to what it could do
🩹 The Secret Comeback: a first-ever half Ironman just six months after knee surgery, telling no one until it was done
🎙️ A Podcast Exclusive: her first marathon back since surgery
Please note: this episode contains references to disordered eating. If you or someone you know is struggling, please reach out to a healthcare professional for support.
🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
3 Coaching Tips to Reboot Your Running Motivation (Without Burning Out)
Feeling that September pull to reset your running routine or set some new goals? You're not imagining it.This week, Coach Steph and Anya break down the psychology of the "fresh start effect" and why this time …
Show notes
Feeling that September pull to reset your running routine or set some new goals? You're not imagining it.
This week, Coach Steph and Anya break down the psychology of the "fresh start effect" and why this time of year makes us all feel more motivated. Steph shares three practical coaching tips you can use to turn that motivation into a routine that actually survives winter: from setting realistic goals, to preparing for the winter season ahead, and carrying summer's mindset forward.
What You'll Learn:
🧠 The psychology behind why September feels so motivating
🎯 How to set realistic goals based on where you are now, not where you wish you were
❄️ Why winter training gets harder, not easier, and how to prepare for it
💪 How to lose the all-or-nothing mindset and adjust your plan instead of abandoning it
🧥 Simple ways to prepare mentally and physically before conditions toughen up
☀️ Why carrying your summer running joy into autumn helps you stick with it
Want to give Runna a go?
🆓 Try it FREE for 2 weeks with code: PODCAST26
👉 https://web.runna.com/redeem?code=PODCAST26
🎧 Take this on your next run → https://linktr.ee/runnapodcast
📱 Follow for more running content:
Instagram → @runna
TikTok → @runna
📺 Watch more episodes → @therunnapodcast
Sources: Dai, H., Milkman, K.L., & Riis, J. (2014). The Fresh Start Effect. Management Science.Hosted on Acast. See acast.com/privacy for more information.
The Broadway Star Who Ran A Marathon, Then Performed Two Shows That Night! | Jordan Litz
Jordan Litz went from the US Olympic Trials in swimming to becoming the longest-running Fiyero in Wicked's history, first on Broadway and now in the West End's 20th anniversary production.Anya sits down with …
Show notes
Jordan Litz went from the US Olympic Trials in swimming to becoming the longest-running Fiyero in Wicked's history, first on Broadway and now in the West End's 20th anniversary production.
Anya sits down with Jordan to talk about the wildest crossover of endurance and performance: running the New York City Marathon last year and then walking straight onto the Wicked stage for two full shows, forty minutes after crossing the finish line.
Jordan talks about the discipline that carried him from a black line in a swimming pool to eight shows a week on stage, training for a marathon around fatherhood and a demanding schedule with Runna, and why he's changing everything for a redemption run at the 2026 New York City Marathon.
In this episode:
🏊 Pool to Stage: US Olympic Trials swimmer to Broadway's longest-running Fiyero
🏙️ Marathon Meets Matinee: NYC Marathon followed by two Wicked performances, same day
💪 High-Performance Repetitiveness: 1,800 shows, 20 years of swimming, and what consistency really takes
👨👧👧 Time Management: Training with Runna around eight shows a week and being a dad
🎯 The Redemption Arc: Chasing a faster marathon (and Harry Styles) in 2026
New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.
🎁 Try Runna FREE for 2 weeks with code PODCAST26:
https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
Joe Wicks: "You Never Regret a Workout" | How to Start Running, Marathon Training & Getting the Nation Moving
Joe Wicks, aka The Body Coach, joins Ben and Anya on The Runna Podcast to discuss his journey with running, how movement serves as medicine for mental health, and why he’s on a mission to get 50,000 people …
Show notes
Joe Wicks, aka The Body Coach, joins Ben and Anya on The Runna Podcast to discuss his journey with running, how movement serves as medicine for mental health, and why he’s on a mission to get 50,000 people moving in 2026.
From launching the viral "PE with Joe" sessions to mastering the "Jeffing" run/walk method and smashing a sub-20 minute 5K with Mo Farah, Joe shares honest, actionable advice for runners of all levels. Whether you are new to marathon training, looking for running motivation to improve your daily routine, this conversation covers it all!
In this episode, we explore:
🏃♂️ Running as Medicine:How exercise shaped Joe’s life from childhood and why he believes it can transform anyone's wellbeing.
🚶♂️ What is Jeffing?: Discover the run/walk method that makes marathon running and long-distance goals accessible to everyone.
💪 PE with Joe: A behind-the-scenes look at the first lockdown morning that reached over a million live viewers.
🧠 Consistency & Motivation: Joe’s philosophy on why the "zero to one" person matters most and why you should set goals publicly.
🎯Beyond the Finish Line: Why Joe’s current goal to get 50,000 people moving matters more than any PB.
🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
Anna Archer on Marathon Training, Body Image & Self-Belief | "Beating Yourself Up Brings Nothing Good to You"
Four years ago, Anna Archer ran her first marathon with Runna. She finished in 5:27, cried at 30K, and swore she'd never do it again. She's now done five. Her most recent was 3:59.Anya and Ben sit down with …
Show notes
Four years ago, Anna Archer ran her first marathon with Runna. She finished in 5:27, cried at 30K, and swore she'd never do it again. She's now done five. Her most recent was 3:59.
Anya and Ben sit down with runner and content creator Anna Archer for one of the most honest conversations we've had about marathon running, body image and how life-changing running can be.
Anna talks about flipping her platform from diet content to mental health in her early twenties, learning the difference between running for freedom and running for control, and why no pressure was the thing that finally unlocked her best race.
In this episode:
🏃♀️ Marathon Training: 5:27 to 3:59 - four years of progression and what actually changed in her running performance.
🧠 Running & Mental Health - using running to regulate your emotions, not punish or control your body.
💪 Body Image & Sport Performance = "What can my body do rather than what does my body look like?"
📱 From Diet Content to Running Inspiration - how Anna flipped her platform and found an audience that needed something different.
🎯 Marathon Strategy & Mindset - why her best marathon came when she stopped focusing on the result.
⭐ Consistency Over Motivation - "You'll Accidentally Be Amazing" - why showing up is the only strategy you need.
🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
*Please note, this episode contains references to disordered eating and mental health. If you or someone you know is struggling, please reach out to a healthcare professional for support.*
Hosted on Acast. See acast.com/privacy for more information.
Running in Hot Weather: How to Adapt & Still Hit Your PBs
Does heat training actually make you faster? Running in hot weather isn't about pushing harder - it's about adjusting smarter. This week, Ben and Anya break down the science behind heat acclimatisation: what's …
Show notes
Does heat training actually make you faster?
Running in hot weather isn't about pushing harder - it's about adjusting smarter. This week, Ben and Anya break down the science behind heat acclimatisation: what's happening to your body when temperatures rise, why adaptation kicks in faster than most runners expect, and the five practical adjustments that actually make the difference - when and where to run, how to reset your pace, what to wear, how to hydrate, and when to dial it back.
What You’ll Learn:
☀️ Why running in the heat feels so hard - and why that's actually a good sign
🧠 The science behind heat adaptation and VO2 max gains
👟 What to wear to stay cool, comfortable, and chafe-free
💧 How to hydrate and fuel properly in hot weather
🥵 How Runna's Adapt for Heat feature automatically adjusts your paces
🚨 Safety tips and knowing when to stop
Want to give Runna a go?
🆓 Try it FREE for 2 weeks with code: PODCAST26
👉 https://web.runna.com/redeem?code=PODCAST26
📱 Follow for more running content:
Instagram → @runna
TikTok → @runna
📺 Watch more episodes → @therunnapodcast
Data sources: Runna Customer Product Survey (2026), Lorenzo (2010) via GOREWEAR & Runners Connect - runnersconnect.net/heatacclimatization, The Weather Channel (2025) - weather.com, iRunFar (2021) - irunfar.com/handle-the-heat-heat-acclimation-for-endurance-runningHosted on Acast. See acast.com/privacy for more information.
Josh Kerr on Breaking the World Record & the Incredible Mindset Behind It
"I knew exactly what was wrapped under the tree. I just had to go downstairs and open it." 🏆This week on The Runna Podcast, Izzy speaks to Olympic and World medallist Josh Kerr just days after he broke the …
Show notes
"I knew exactly what was wrapped under the tree. I just had to go downstairs and open it." 🏆
This week on The Runna Podcast, Izzy speaks to Olympic and World medallist Josh Kerr just days after he broke the men's world record for the mile.
Josh's run made history: the first British-held mile world record since Roger Bannister's era, run in front of a home crowd of 60,000 people. But this conversation goes beyond the stopwatch. Josh shares how he came back from a serious calf injury in Tokyo, why he announced his goal to the world before he knew he could pull it off, and how he learned to sit with doubt instead of fighting it.
In this episode:
🏆 The Fastest Mile Ever: 3:42.66, and what it took to get there
🧠 "Analysis Is Your Paralysis": The Mindset Behind a World Record
📣 Going Public: Announcing the Goal Before He'd Achieved It
💔 The Comeback: Coming Back From a Serious Calf Injury in Tokyo
🎯 "Don't Let Anyone Tell You, You Can't Do It": His Advice for Anyone Chasing a Big Goal
🎁 Try Runna FREE for 2 weeks with code PODCAST26:
https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
Tilly Ramsay on Cooking, Running & Doing Hard Things | "Good Food Doesn't Have to Be Fancy"
Tilly Ramsay is one of the most joyful people you'll meet. She's also quietly one of the most competitive.You probably know her from her cookery shows and as Gordon Ramsay's daughter. What you might not know is …
Show notes
Tilly Ramsay is one of the most joyful people you'll meet. She's also quietly one of the most competitive.
You probably know her from her cookery shows and as Gordon Ramsay's daughter. What you might not know is that she beat both her parents in a triathlon, set her 10K PB during her first marathon, and is already hunting for the next scary thing to sign up to.
This week, Anya sits down with TV presenter, cook and marathon runner Tilly Ramsay to talk about her 16-week training block, the recipes that fuelled it, and why running and cooking have more in common than anyone expects.
In this episode:
🍕 Recipes for Runners - Tilly's top 3 meals from her 16-week marathon training block
🍳 Cooking & Running - Why practice, discipline and mistakes connect them - and Gordon Ramsay’s running advice
💃 Strictly to Start Line - What the youngest ever Strictly contestant learned about doing scary things
🎯 "When I Commit I Give It My All" - The mindset behind every race and every recipe
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
"I Started Running Because of You" | Mary McCarthy on Marathon Training, Self-Belief & Running Motivation
Most people found her two years ago. She's been running for 19.This week on The Runna Podcast, Ben and Anya sat down with running content creator Mary McCarthy to go behind the times, the content, and the …
Show notes
Most people found her two years ago. She's been running for 19.
This week on The Runna Podcast, Ben and Anya sat down with running content creator Mary McCarthy to go behind the times, the content, and the self-belief of one of the UK's most exciting marathon runners right now.
From competitive swimmer to cross-country champion to 2:50 marathoner. From zero followers to hundreds of thousands of women who started running because of her. And a sub-2:30 marathon goal she's only just getting started on.
Whether you're chasing your own marathon PB, searching for running motivation, or just curious how someone builds that kind of quiet belief - this one's worth your next long run.
In this episode:
🏊 The Hidden Base: The 19-year athletic base behind a 2:50 marathon
🎯 Training First, Always: Marathon training and her race day strategy
🍽️ Fuelling Like an Athlete: Why underfuelling is quietly holding your running back
💬 Beat the Boys: Beat the Boys: where it came from, and why it resonates far beyond running
🏃♀️ Motivating Women to Move: Why "I started running because of you" means everything
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
From Rock Bottom to Sub-3 Marathons: How Running Rebuilt Austyn Farrell's Life
"Last year, I was learning about myself. Now, I am myself." This week on The Runna Podcast, Ben and Anya speak to dancer, content creator, and marathoner Austyn Farrell.Austyn Farrell's online feed is full of …
Show notes
"Last year, I was learning about myself. Now, I am myself."
This week on The Runna Podcast, Ben and Anya speak to dancer, content creator, and marathoner Austyn Farrell.
Austyn Farrell's online feed is full of joy, from hilarious skits to viral dance videos. But this conversation goes deeper.
Austyn shares his history of mental health struggles, substance misuse and a loneliness that performing couldn't fix - and how everything changed two years ago when he started running. He joined us in the studio having just run a sub-3 marathon in London!
This episode is a perfect mixture of inspiring honesty and comedic gold.
Listen for more on:
🎭 From Rock Bottom to Sub-3: Two years from substance misuse to 2:58
🧠 "You Can't Fake a Run": The one thing that was entirely his
💜 Running for Mind: In memory of Nathan Williams and Cherry Valentine
🌈 Running as Identity: Big Games Run Club, Rainbow Road, HYROX in a Pride vest
🏃♂️ "It's All Mental": Mindset, marathon PB, sobriety - all connected
🎯 "You Cannot Fail Unless You Try": For anyone who feels where he was
*Please note, this episode contains discussion of substance misuse and suicide, which some listeners may find upsetting. If you or someone you know is struggling, please seek professional support.*
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://join.runna.com/lKmc/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
"You’ve Got to Learn to Love the Journey" | Coach Ben’s Final Farewell, Best Bits & Top Coaching Tips
"My passion has always been in helping people achieve their active goals - which is how this all started."After 5 years building Runna from an idea to the world's top-rated running coaching app, Coach Ben has …
Show notes
"My passion has always been in helping people achieve their active goals - which is how this all started."
After 5 years building Runna from an idea to the world's top-rated running coaching app, Coach Ben has made the decision to move on and take a well-earned break.
In this special farewell episode, Ben and Anya look back at over 100 weekly episodes together: the most inspiring conversations, the moments that had them in stitches, and the guests they'll never forget. And in true Ben style, he signs off with two coaching tips to help you keep running for life.
Ben's passion has always been helping people achieve their active goals - it's what started Runna, and it's what will shape whatever comes next for him. For now, he's stepping back to focus on his own training, spend more time with Jess and Scoobie, and work out the next chapter.
The Runna Podcast isn’t going anywhere. But this episode is our chance to say thank you - for the coaching, the laughs, and everything Ben has built. We hope to see you on the start line soon.
Listen for more on:
✨ Ben’s most inspiring moments: Alex Yee & Lucy Charles-Barclay
😂 The moments that made us laugh: Harry Judd & Romesh Ranganathan
🧠 Why nerves mean you're ready to race
💚 Why enjoyment is the only sustainable training plan
🔮 What's next for Ben: His 10th Ironman, coaching, and life beyond Runna
🎙️ Share your thoughts on The Runna Podcast: https://runna.typeform.com/to/QaEpqhlk
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
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How to Train for Ultra Marathons with a Full-Time Job | Mike Wardian
Mike Wardian's ultra marathon training schedule is unlike anything you've heard.Full-time job. Two kids. 4:45am starts. And at 52 years old, he recently won the World Marathon Challenge for the third time …
Show notes
Mike Wardian's ultra marathon training schedule is unlike anything you've heard.
Full-time job. Two kids. 4:45am starts. And at 52 years old, he recently won the World Marathon Challenge for the third time - breaking the world record for seven 50Ks on seven continents in seven days by almost four hours!
This week Kayla sits down with Mike to find out exactly how he does it. From early morning alarms to his positive mindset and focus on fun, this is a masterclass from a man who's stayed at the top of ultra marathon running for nearly 30 years.
Whether you're training for your first ultramarathon or trying to fit marathon training around a full-time job and family, Mike's approach to consistency, recovery, and longevity will change how you think about the sport.
In this episode:
🌍 The 7-7-7 challenge: What it takes to run 7 marathons on 7 continents in 7 days
💼 Training around a full-time job: His daily routine from 4:45am
🏃 The depletion mile: His unconventional recovery method after 100-milers
🧠 "Just be water": The mindset behind 30 years of consistent ultra racing
🎯 Longevity at 52: How Mike stays competitive, injury-free and motivated
For anyone who wants to run further, last longer, and never stop enjoying it.
🎙️ Share your thoughts on The Runna Podcast in our new audience survey here: https://runna.typeform.com/to/QaEpqhlk
🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
And 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
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Reggie Yates, BBC Filmmaker | "If You Can Lace Up Your Trainers, You're a Runner"
Reggie Yates thought a 5k would finish him. Then he trained for a marathon - and fell completely in love with running.In this episode of The Runna Podcast, British broadcaster and filmmaker Reggie Yates joins …
Show notes
Reggie Yates thought a 5k would finish him. Then he trained for a marathon - and fell completely in love with running.
In this episode of The Runna Podcast, British broadcaster and filmmaker Reggie Yates joins Anya Culling for an honest conversation about his first marathon training journey.
The early treadmill sessions that nearly broke him with boredom. The outdoor runs that set him free. The race day that didn't go to plan - and why he wants to race again more than ever.
Reggie has spent his career stepping into uncomfortable environments - prisons, refugee camps, war zones. This time he made himself the subject. And what he discovered about running, identity, and his own limits is worth hearing.
In this episode:
🎙️ From 5k Fear to Marathon Start Line: The beginner running journey that changed everything
🧠 Marathon Training Reality: Treadmill sessions, long runs, ego - and the moment it clicked
🏃♂️The Runner's High: Why running outside became "so freeing and so liberating"
💜 Sickle Cell Society: Why running for a cause makes the hardest training days meaningful
🌡️ Race Day: What really happened and what comes next
🎯 What's Next: 10k PB, half marathon PB - and a runner for life
Whether you're just starting out or wondering if marathon training is really for someone like you - this episode will make you think differently about what's possible.
🎙️ Share your thoughts on The Runna Podcast in our new audience survey here: https://runna.typeform.com/to/QaEpqhlk
🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.
🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
And 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
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Olly Murs: 400km Challenge After 5 Knee Surgeries | "I Enjoyed How Horrible It Was"
Whether you're chasing a marathon PB or simply wondering what you're actually capable of - Olly Murs just raised the bar for everyone.The X Factor star ran, rowed, and cycled 400km across England in 5 days …
Show notes
Whether you're chasing a marathon PB or simply wondering what you're actually capable of - Olly Murs just raised the bar for everyone.
The X Factor star ran, rowed, and cycled 400km across England in 5 days, raising over £1 million for Soccer Aid for UNICEF! No marathon experience. No route until each morning. A knee that's had five operations. And he loved every horrible second of it.
Anya Culling and Coach Ben dive deeper into his Into the Unknown challenge, the endurance feat that pushed him further than anything in his career, and what every runner can take from it.
In this episode:
🎤 From Stage to Start Line - zero running background, zero marathon experience. How Olly built an endurance mindset from scratch
🦵 The 50-Year-Old Knee - five operations, 400km. Training through injury for the biggest endurance challenge of his life
🧠 Fitness Mindset vs Physical Training - what actually carries you to the finish line when your body says stop
🎯 What's Next? - Half marathon fear, marathon dreams, will he follow in the footsteps of Harry Styles?
🚀 For even more, watch Olly Murs: Into The Unknown on ITVX: https://www.itv.com/watch/olly-murs-steps-into-the-unknown-for-soccer-aid/10a7768a0001B/10a7768a0001
🎧 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=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
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"I Was a Runner the Moment I Started Running" | Why Running Is for Everybody With Tatiana Forbes
Tatiana Forbes started running postpartum in 2023, unable to run for more than 30 seconds. She joined us on The Runna Podcast after crossing the finish line of the United Airlines NYC Half Marathon.Anya Culling …
Show notes
Tatiana Forbes started running postpartum in 2023, unable to run for more than 30 seconds. She joined us on The Runna Podcast after crossing the finish line of the United Airlines NYC Half Marathon.
Anya Culling and Kayla Jeter sit down with runner, content creator, and founder of the Best for Last Run Club. The self-proclaimed 'slow runner' shares the struggle of being left behind at a run club, and not seeing herself in the runners around her.
Tatiana will help you answer the question most beginner runners quietly ask themselves: am I actually a runner? Tatiana's answer - and her journey to get there - is worth hearing.
In this episode:
🏃♀️ Postpartum running: starting from zero, 30 seconds at a time
🚶♀️ Run/walk strategy: why it works from mile one - not just when you're struggling
💬 Left behind: the run club moment that built Best for Last
🧠 Watchless racing: ditching GPS at the NYC Half - and what happened
🪞 Runner identity: pace, body confidence & belonging in the sport
🏁 Race inclusivity: what races need to do to actually serve slower runners
Whether you're just starting out, returning after a break, or have always wondered if running is really for someone like you - 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=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.
"I Was More Dangerous to Race” | Keira D'Amato on Breaking the American Marathon Record
Keira D’Amato broke the American marathon record at 37.She did it after a decade away from the sport - while raising two kids, building a real estate career, and rediscovering what running meant to her.In this …
Show notes
Keira D’Amato broke the American marathon record at 37.
She did it after a decade away from the sport - while raising two kids, building a real estate career, and rediscovering what running meant to her.
In this episode, Keira sits down with Anya and Kayla to unpack one of the most remarkable stories in modern running. From the injury that forced her out of the sport, to the identity crisis that followed, to the mindset shift that helped her run faster than ever before.
They talk about motherhood, longevity, learning not to fear failure, and why having fun became the key to her success.
Now 41 and recovering from hip surgery, Keira is chasing even bigger goals - including the 2028 Olympic Trials - and proving there’s no single path to greatness.
In this episode:
🏃♀️ How she went from walking away from running to breaking a 16-year-old American record
🧠 Why the mindset of "I don't care if I fail" makes you dangerous to race against
💥 Mile 16 of the Houston Marathon - the deal she made with herself to keep going
👶 What motherhood taught her about perspective, identity, and choosing your "hard"
🔄 Why she refuses to call this a comeback - and what she calls it instead
🎯 Her 2028 Olympic Trials goal and why she's more excited now than ever
🎧 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=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
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"I Never Expected to Be Back on the Start Line" | Ben Shephard on Running Marathons at 50
From a devastating back injury to a 3:29 marathon at 50 - Ben Shephard just ran his first marathon in 16 years.Whether you're returning from injury, chasing a marathon comeback, or trying to stay fit as you get …
Show notes
From a devastating back injury to a 3:29 marathon at 50 - Ben Shephard just ran his first marathon in 16 years.
Whether you're returning from injury, chasing a marathon comeback, or trying to stay fit as you get older - this conversation will make you rethink what's possible.
Just days after crossing the finish line in London, the beloved British TV presenter sits down with Ben and Anya to talk honestly about the back injury that stopped him running, the long road back, and why consistency - not perfection - was the thing that got him there.
In this episode:
🏃 Why Ben's ADHD became his biggest asset in sport, his career, and marathon running
💔 The back injury that stopped him running - and the marathon comeback nobody expected
🎯 How he trained for a 3:29 marathon at 50 around a full-time TV career
🧠 Why consistency beats strictness - and how to apply it to your own training
👨👦 What he hopes his sons take from watching him fail, and keep going
🎧 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=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
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"I Can Feel Him Kicking Before the Run" | Podiums & Parenthood with with Calli & Nick Hauger
Calli Hauger-Thackery won a marathon at 8 weeks pregnant. The world had no idea.She joined us before lining up in Boston at 22 weeks - with her husband, coach, and training partner Nick Hauger racing alongside …
Show notes
Calli Hauger-Thackery won a marathon at 8 weeks pregnant. The world had no idea.
She joined us before lining up in Boston at 22 weeks - with her husband, coach, and training partner Nick Hauger racing alongside her.
This episode goes behind the scenes of one of the most unusual high-performance partnerships in elite running: how they train together, compete individually, and what it really means to chase world-class performances while stepping into parenthood.
In this episode, you'll hear:
🤫 The Houston secret - winning a marathon 8 weeks pregnant, and what Nick said at the finish line
🏃♀️From unsponsored and working every job going, to 2nd fastest British marathoner ever
🧠 How Calli's mindset broke the ceiling other coaches had put on Nick
👶 What training through pregnancy actually looks like week by week
🤝 How being each other's coach, competitor, and life partner works in practice
🎯 What elite athletes get right about balancing training with real life, and what most runners get wrong
🎧 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=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
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"The Award Is You Didn't Die" | Russ Cook ‘Hardest Geezer’ on Running Africa and Marathon Training
Russ Cook, ‘Hardest Geezer’, joins Coach Ben and Anya Culling for a special live recording in London, chasing a blistering 2:35 marathon goal. Despite running across a continent, he shares how marathon training …
Show notes
Russ Cook, ‘Hardest Geezer’, joins Coach Ben and Anya Culling for a special live recording in London, chasing a blistering 2:35 marathon goal. Despite running across a continent, he shares how marathon training is pushing him in new ways.
From raw, often hilarious stories from Africa to his broader journey from rock bottom, Russ reflects on completing one of the toughest endurance feats in history - admitting he could never do it again.
From raw, hilarious stories of life on the road in Africa to his broader journey from rock bottom, Russ reflects on the grit required to keep going when things get tough. This episode explores why the real value of doing hard things isn’t the finish line, but the self-belief you build along the way.
If you're training for a marathon, chasing a PB, or need a shot of running motivation, you'll love this one.
Listen for more on:
🏃♂️ Why marathon training feels harder than ultra-endurance challenges
🧠 The marathon training mindset that got Russ through Africa
💪 How a “nothing to lose” mindset changes your running performance
🎯 What actually matters most on race day (pacing, fitness, and mindset)
🎧 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=PODCAST26
📺 Watch the full episode → youtube.com/@therunnapodcast
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“The Most Painful Race of My Life” | Boston Finish Line EXCLUSIVE with Sara Hall
"Everyone told me I'd peaked. Then I ran my fastest marathon at 40."Whether you're questioning your running longevity, chasing a marathon PB after a setback, or wondering if the best is really behind you - this …
Show notes
"Everyone told me I'd peaked. Then I ran my fastest marathon at 40."
Whether you're questioning your running longevity, chasing a marathon PB after a setback, or wondering if the best is really behind you - this conversation with Sara Hall will make you think differently about what's possible.
Sara raced in Boston this week and called it the most painful race of her life. Hours later, she sat down with Anya - honestly, openly, and with the kind of perspective that only comes from two decades competing at the elite level. At 43, she's one of the fastest American marathon runners in history. And she's still not done.
In this episode, Sara opens up about winning the Masters field in Boston, her Olympic Trials DNF, and the mindset it takes to keep going when everyone assumes you've peaked.
Listen for more on:
🏃♀️The exact details of Sara’s 2:20 marathon training and recovery
🗓️ How she maximises longevity and prevents injury
🧠 The race-day mindset secrets for pushing through the "pain cave"
🚀 How to rebuild self-confidence after a major athletic setback
🎧 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=PODCAST26
And 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
📖 Check out Sara’s new book, ‘For The Love of The Grind’ here: https://www.amazon.co.uk/Love-Grind-Memoir-Sara-Hall/dp/1250404282
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“There’s no such thing as a good or bad food” | The Nutrition Advice All Runners Need to Hear
If you’re underfuelled, you will underperform. Most runners are unintentionally holding back their PBs because of "carb fear"-this week, we’re fixing that.In this episode of The Runna Podcast, sports …
Show notes
If you’re underfuelled, you will underperform.
Most runners are unintentionally holding back their PBs because of "carb fear"-this week, we’re fixing that.
In this episode of The Runna Podcast, sports nutritionist Sian Seccombe explains why underfuelling is one of the most common mistakes runners make. From ‘hitting the wall’ to the serious risks of RED-S, Sian breaks down sports nutrition for runners in a way you can understand and apply.
Whether you're training for a marathon or just started your running journey, this is your ultimate guide to how to fuel for a marathon and beyond.
In this episode, Sian explains:
🍝 Why carbs aren’t the enemy (and why you need more of them)
⏱️ What to eat before a run, during, and after your sessions
⚖️ Why weight loss and marathon training often don’t mix
⚠️ Signs you’re underfuelling (even if you think you’re not)
🧠 What RED-S is-and why it’s frequently missed
Remember, the goal isn’t to eat less 👉 it’s to fuel enough to perform at your best.
🎧 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=PODCAST26
And 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
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Your Ultimate Marathon Race Day Guide | A Complete Run-Through with Runna Coaches
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 …
Show notes
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 Marathon
From 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=PODCAST26
And 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.
From Wall Street Millionaire to Rock Bottom - Then a 2:29 Marathon | Ken Rideout
**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 …
Show notes
**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 - step
Whether 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=PODCAST26
And 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
And 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
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