Runner's World Podcast
The Runner's World podcast is a weekly show covering all aspects of running. Hosted by Rick Pearson and Ben Hobson, it features interviews with celebrity guests, elite athletes, coaches, musicians, comedians, and everyday runners. The podcast provides advice, in-depth discussions, and entertainment focused on the running world.
Episodes
"I should be dead". Sabrina Pace-Humphreys talks to Sophie Raworth about hearly dying at the UTMB
In a slight format twist, Ben and Rick chat to Sophie Raworth about her time at UTMB and then Sophie talks to her friend Sabrina about her race and how she had to be airlifted off the course with what was later diagnosed as exertional rhabdomyolysis.
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Coach Bennett on spreading the joy of running, how we're all elites and why time goals are just part of the process
Joining us on the podcast this week is Coach Bennett, Nike Global Running Coach, the voice of NRC and now an author.
We talk about his passion for running, how it has shaped his life and why he believes runners can help make the world a better place.
We get into his attitude to coaching, why time goals are only a small part of the journey, the much more.
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Zharnel Hughes on sprinting, finding form, his loves of planes and more
GB sprinter Zharnel Hughes joined us ahead of the European champs to talk about his passion for athletics growing up, his drive to win an Olympic medal, his love for flying planes, motivational chats with Linford Christie and much more.
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Jenni Falconer talks about her love for running and why she'll never stop
Fresh from her RW cover shoot, Jenni Falconer joins Rick and Rachel to talk about her lifelong love of running. From chasing PBs, overcoming injuries, why she loves to train and how she wants to never stop doing it, we cover off all areas of her running and discover she's still got speedy aspirations!
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Ben Shepard on chasing PBs in his 50's after being told not to run
Ben Shepard joins Rick and Ben to talk about his 16 year hiatus from marathons after an injury stopped him running, how he managed the fear of re-injury and started training again, why he continues to want to prove to himself he can do hard things and why running continues to his happy place.
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Sophie Woods on what it takes to run an FKT across The Alps
Fresh from her record breaking performance of setting a new FKT for the Via Alpina, ultrarunner Sophie Woods joins Rick and Ben to talk about this monumental run, what motivated her to do it, how it helped her fall back in love with trail running and much more.
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The European Athletics Championships are coming and it's going to be massive
For the first time ever, the European Athletics Championships are coming to the UK, continuing a fantastic summer of track and field.
To guide us through the event, Lloyd Kempson joins us once again and makes us all feel very excited about the event and why it's bigger than just what happens on the track (although that will be excellent too).
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The posterior chain explained: A strength coach explains all
It's one of those phrases that pops up in running and seems to cover off a multitude of different things relating to training and injury, so we got Dr Richard Blagrove to come back on and explain all.
We're talking hamstrings, glutes, calves and also a whole load of other muscles and how to train them for running.
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The benefits of trail running and how to get into it
Just incase anyone is missing a trick and not trail running, Rick and Ben chat through the best ways to take the plunge and start running off-road.
We discuss kit (it's the same kit you have already), why trail running is good for your soul and other non-performance based metrics like having fun. We do also think it makes you faster, but it's mainly just because it's nice.
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10 reasons why people don't run and how to convince them otherwise
Running isn't for everyone, we get that, but we also think it can be brilliant and we wouldn't want anyone to miss out for any of the benefits.
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Sergio Pizzorno: Kasabian front man on his love of running
Rick, Ben and Rachel travelled to Leicester to meet the Kasabian front man, go for a run and record a special podcast where he talk about when he found running, how unexpected it was and why it's such an important part of his life now.
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Hugh Brasher explains all about the two-day London Marathon
BONUS EPISODE and our guest is London Marathon boss, Hugh Brasher.
Hugh joined Rick and Rachel for a special chat about the upcoming two-day London Marathon, how the idea became a reality, the logistics around the race, why it'll just be a one time thing and much more.
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The key things Rick learnt from running the Spine Race
Rick and Ben break down Rick's sterling performance at the Spine Sprint North race, where he finished in 6th place (much to his and everyone else's surprise).
There's some tips about preparing for an ultra, my tech matters, some hydration mistakes and much more.
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Does running have a doping problem?
Joining Rick and Ben this week is journalist and author James Witts, who has just written the book, Dope: How the cheats stay one step ahead, and what's being done to stop them.
We discuss the ongoing threat of doping in running, the measures being taken to stop it (and whether they're working), what the future of the sport looks like with gene therapy and AI aiding dopers, the Enhanced Games an
Richard Whitehead talks getting faster with age and how he wants to inspire the next generation
Paralympic royalty joins Rick and Ben this week as Richard Whitehead MBE came in for a chat.
We talked about how he continues to get faster with age, how is training is continually evolving and the key thing all runners need to do to keep improving.
Plus we talk about the 2012 legacy and how he wants nothing more than for people with disabilities have access to the joys of movement and sport.
Ben Gibbard talks ultras, sobriety, music on the run much more
Joining Rick and Ben this week if Death Cab for Cutie frontman, Ben Gibbard.
An accomplished ultra runner as well as a musician, Ben's journey into running is a fascinating one and he's so into it, he's even designed his own running shoe!
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The importance of the failure in running and how it builds resilience for life
Joining Rick and Ben this week is Sam Tomlinson, a runner who has completed some of the biggest races in the world, yet he's also DNF'd and DNS'd them all too.
In the podcast this week, we talk about "failure" in running and why it's so important, misunderstood and treated with shame rather than as part of the natural process of improving.
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Paul Tonkinson on being hit by dogs, running the MdS and why we need “emotion boxes” at every race
Author and comedian Paul 'Tonky' Tonkinson joins us on the podcast this week to talk finding his running mojo again, why he needed to race the MdS (and what he thinks about the race), training incidents with dogs, writing his new book, why running will always be part of his life and more.
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How to keep running as you get older
He's written a book about ageing and running, so Damian Hall is back on the podcast to encourage us all to keep going as we age. We chat around the health benefits, but also how to continue to be competitive, the best approach to training, why the right attitude to age can make all the difference and much more.
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Hugo Fry: running a 2:17 marathon, a love of rice, 'runfluencing' and more
This week on the podcast, Rick and Ben are joined by Hugo Fry, a running influencer who brings a much lighter and entertaining side to the world of 'runfluencing', whilst also being an undeniably fast runner.
We chat about Hugo's route into running, his training, the best way to cook rice, why running is just a hobby and shouldn't be that serious and much more.
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AN OFFICIAL SUB-2 HOUR MARATHON
A moment in history happened at the 2026 London Marathon as Sabastian Sawe became the first person to run a sub-2 hour marathon.
Rick and Ben chat about this incredible run, the history behind this moment and what it means for the future of distance running, especially now that Yomif Kejelcha has also broken the two hour mark.
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We share our greatest marathon tips and failings
Rick and Ben are joined by Rachel and Joe and between them all, they've run quite a few marathons, so they're sharing all they know about about what to do and what not to do when it comes to running 26.2 miles successfully.
We've got advice on how to fuel the race, why the heat can make all the difference, how to navigate the expo, supporting advice and more.
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James Norton on running his first marathon, T1 diabetes and more
Actor, James Norton, joined Ben and AT (from Men's Health) for this special joint podcast to talk all about his prep ahead of running his first marathon at London Marathon at the end of the month.
We chatted training, how he structures it all around filming, why we need to bring back those mini trampolines from the 90's, how he manages his T1D with training and much, much more.
James is raisi
Dr Mimi Runs on chasing sub 3 and why sharing the truth online matter
Our guest this week is Dr Miranda Layton aka Dr_Mimi_Runs, a running influencer who is also an actual doctor, using her platform to try and stop the spread of misinformation for runners online. She's also got a marathon PB of 3:03, so we chat about her taking about that, how she started running and much, much more.
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BONUS: Josh Kerr talks coming back from the lows and his mile record attempt
Fresh from reclaiming his 3000m crown, Josh Kerr joined Ben and Rachel for a special bonus episode to talk about his comeback from some career lows, why he sees rivalry as a healthy part of the sport, his upcoming mile world record attempt, one day winning a major and why his beard is always so immaculate.
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Kevin Quinn: From emergency heart surgery to a 2:20 marathon
Joining Ben and Rick this week is Kevin Quinn. Kevin's route into running wasn't typical, but he showed real talent regardless. All of this came to halt when 10 years ago he found out he needed major, emergency heart surgery.
Since then, Kevin has been chasing the elusive dream of running a sub 2:20 marathon and this year at the London Marathon, aged 46, he's hoping to do just that.
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Dr Josie Perry: The brain - body connection
Rick and Ben are joined by sports psychologist, Dr Josie Perry, to discuss that all-important brain-body connection, how to focus on goals and offers some practical advice and cues that all runners can use to unlock their potential.
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Robert Macfarlane
Author, writer, academic, composer and proponent of the joys of nature, Robert Macfarlane joins us this week to discuss how running helps his creative process, the need for everyone to experience nature, why running near a river will always improve a run and why eating chillis might be the next great nutrition hack.
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The Harry Styles effect
You might have seen, but Harry Styles is going on the cover of our May issue of the magazine (on sale April 1st) and so we thought we'd sit down and chat about this momentous moment and what it means for us, for running, why it's significant and much more.
You can pre The May issue of Runner’s World with Harry Styles is on sale April 1st. Pre-order it here to secure your copy.
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Ultra women: Lily Canter and Emma Wilkinson
Writers and authors of 'Ultra Women: The Trailblazers Defying Sexism in Sport', Emma Wilkinson and Lily Canter join Rick and Ben to talk about the book, what it unearthed for them as runners, a celebration of women doing incredible things and what more needs to done about sexism in the sport.
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Josh Widdicombe on the uncomplicated joy of running
Our guest this week (and cover star of the April issue of the magazine) is comedian, podcaster and now running influencer, Josh Widdicombe.
A champion of running for the sake of running, Josh chatted to Ben and Rick at the cover shoot about why he started running, what it does for his physical and mental health, his sobriety, why he'll never sign up for a marathon and much more.
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Lisa Jackson: how running helped me grieve
RW columnist, Lisa Jackson, joined Ben and Rick to talk about her new book, "Still Running After All These Tears", which Lisa wrote after not only losing her husband to cancer, but her father and sister too.
They three talk about grief, the power that running gives us to do hard things, companionship and much more.
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Harry Clark: The greatest Traitor talks running, fighting stereotypes and faith
Considered the greatest Traitor ever to do it, Harry Clark won the show when he was only 22. However, as he explains to Rick and Ben, life wasn't going to plan and it's only now that he can look back on that time and reflect.
Taking on the London Marathon to raise money for the Duke of Edinburgh' Awards, Harry talks about his love/hate relationship with running, his desire to push himself, disco
Emma Kirk-Odunubi: How to run faster and stronger – and pick the right running shoe
The coach and running shoe expert discusses her new book – and the simple steps runners can take to build speed, strength and confidence.
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A running coach shares the best advice for new runners
From how to start running, the kit to wear, how to pace those initial efforts to taking on your first race, Tom Craggs (top running coach), shares his wisdom and advice for newbie runners or those returning to the sport.
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Sabrina Pace-Humphreys discusses her new book, DNF at UTMB, over training and how to set positive goals for 2026
Ultrarunner Sabrina Pace-Humphreys joins Ben to talk not just about her new book, 'Start Where You Are', but a whole host of things about running including why she wants to get more women running, why 2025 was such a big year, her DNF at UTMB and how to move on from a race that doesn't go to plan, making future plans and much more.
If you want to join the Runner's World Club event that's taking
Jasmin Paris and Damian Hall talk about The Spine race
Two stalwarts of the game, winners of the race and a course record holder, Damian Hall has been running the race since the third edition and Jasmine Paris won the race outright in 2019 and set a course record whilst expressing breast milk for her 13-month-old child.
Both chat about the draw of the race, their experiences running it and what makes it so unique, plus offer up some expert advice fo
The Spine Race: founder Phil Hayday Brown joins us to chat all things Spine
It's January and for a dedicated few and come keen dot-watchers, it can only mean one thing - The Spine Race.
Quite possibly the toughest race in the UK, the Spine is a 268 mile race up the Pennine way and as Phil reveals, the 2027 version is going to get tougher!
We talk the evolution of this amazing race, why runners are attracted to such extreme races and how the Spine community might be
Running 40 marathons in 40 European countries solo
Angus Read graduated from university in July and, like any adventurous 22-year-old, wanted to go travelling.
His plans grew, as did his desire to do something to not only better himself, but also raise money for charity, so he planned to do it all - a solo trip where he'd make his way across Europe, running a marathon in as many countries as he could, fund raising for Cancer Research.
He's just
Our 2025 running highlights
It's been a bumper year for running, from mass participation at an all time high to elite sprints at the marathon, Rick, Ben, Rachel and Jen discuss some of the highlights and chat about their own personal moments too.
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Sarah Perry: From winning backyard ultras to the joys of running with her dog
Not only did she set a new world record at Big's Backyard ultra this year by running close to 400 miles over four days, but Sarah Perry also recently won a race called 'The Hill', which saw he run over 1 1/2 times the height on Everest in 48 hours.
Rick and Ben spoke to Sarah about her amazing performances this year, what's so special about backyard ultras, the joy of running with dog and why ru
An 82-year-old blind runner on why you should never give up
Mick Duplock is truly remarkable. A season ultra-runner and Comrades finisher, he developed retinitis pigmentosa (aka tunnel vision) in his fifties, leaving him unable to see. Did it stop him from running? Not likely. Instead, at 82, he says he's never been more passionate about it. 'There are lots of things that I can't do,' he says, 'but I can still run.'
If you're visually impaired and want
What does it really mean to train "hard"? A running coach explains.
Joining Ben and Rachel this week is former GB athlete and now supreme running coach, Jo Wilkinson.
We chat about what it means to train hard, the different versions of this and what the main goal of any running that requires a lot of effort should be.
We only mention David Goggins once.
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The running inventions we'd love to see
We sat and down and thought, "What do we need to invent to make running better?" and here is what we came up with!
Set a new PB using the FuelDrone or continue to run whatever the weather with ClimaBubble.
These and many more semi-useful inventions that smarter people need to make.
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How to run faster as you age with masters athlete James Greenwell
Ben and Rick speak to James Greenwell, a former elite pentathlete who is now finding gold medal success in the fast-paced world of biathle, aged 50.
We talk training methods to cope with the need for speed, but avoiding injury, why swimming helps absorb some of the training load and how backing yourself to win is the greatest defensive against getting slow.
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How British runner Patrick Dever ran 2:08 on debut at the New York Marathon
He got fourth place in a stacked field, on debut at a major, but who is Patrick Dever?
We had a chat with Patrick to talk about this stand out performance, why he chose New York for debut, his training, the appeal of the marathon, the Olympic dream and much more.
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What I learned racing my younger self
Author, writer and journalist Duncan Craig joins Rick and Ben to talk about his recent attempt to race his younger self.
24-year-old Duncan ran the London Marathon in a time of 3:23, but 25 years later, can he beat that time?
Well, you'll have to listen to find out, but more importantly (as with most running challenges) the lessons learned getting to the start line was much more significant tha
Sarah Webster: what it takes to run 278km in 24 hours
Freshly crowned with not only a gold medal but also a world record from the 24 hour World Championships in Albi, France, Sarah Webster joined us to talk about her incredible performance, winning gold, what it takes to run for 24 hours, how a dislocated shoulder nearly ruined her build up, what it's like to hit your running peak in your forties and much more.
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The world's hardest races
Taking a punt at listing some of the hardest races out there, Rick and Ben are joined by Rachel to discuss the criteria of what makes a race hard and what races should be on your bucket list if all you want to do is really suffer!
There are of course some ultras, but what about a 2K race with 1000m of elevation? Yeah, that kind of thing.
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Debunking the biggest fallacies in running
Ever heard someone say something like, "the marathon begins at mile 20" and thought that simply isn't true? Us too.
Rick and Ben discuss running's greatest fallacies, most being just daft things people say, some are a bit troubling or dismisses and others are fundamentally wrong.
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The best songs to run to according to Spotify
Rick, Ben and Rachel sit down and critique the spotify marathon playlist and discuss whether the songs would make it onto their own running playlist, plus they offer up a song each that really gets them ready to run!
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The Best Road Shoes You Can Buy Right Now | Runner's World
The RW team discuss the 18 top road-running shoes they've been testing over the past few months. From PB-smashing supershoes to reliable daily trainers, we cover the full gamut of what's currently out there.
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Running after childbirth
Joining Ben and Rick this week is Levi Moore aka The Mummy Physio.
Following childbirth, the return to running for many mums can be a huge physical and psychological undertaking, so Levi explains how to approach a return to running without fear, explaining what can happen to the body and how best to make that comeback.
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Running etiquette and a quiz!
Running is rife with issues of etiquette; some obvious and some utterly made up. Most are made up tbh, but that won't stop us from trying to figure out what is ok and not ok when it comes to running behaviour. The episode also features/deviates more into a pop quiz, but we try to stick to task. Sort of.
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Live from the Great North Run
Rick and Ben are on the road this week and recorded a few special interviews live from The Great North Run.
Their guests are Minah and Alexander from the hit TV show Traitors, Joe Wicks aka The Body Coach and running royalty, Dame Kelly Holmes.
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BONUS UTMB WINNERS EPISODE
Fresh (perhaps not so fresh) from the trails and podium of the UTMB, we chat to Tom Evans and Ruth Croft in this extra special bonus episode.
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How I went from a 4:34 to 2:34 marathon
On this episode, Anya Culling reveals how she slashed two hours from her marathon time. She talks about the importance of community, enjoyment and self-belief when it comes to marathon training – and offers advice to others looking to get the best from themselves over the distance.
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Running challenges: are they still inspiring?
Have we reach peak saturation for big ultrarunning challenges?
With more and more people running more and more miles over more and more continents, has the normalisation of going massive devalued what are incredible feats of endurance?
Well, Ben, Rachel and Ali have a rambling chat about it and try to figure it out.
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Solo running vs group running? The pros and cons
On this week’s episode, in the company of RW’s senior writer, Rachel Boswell, we discuss the pros and cons of solo running vs group running, looking at what the latest science says.
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Where to spend your money when it comes to running
It's often hard to know where to spend your money on when it comes to running - yes of course shoes are essential but do they NEED to be expensive? Using a very professional scale of swerve, scrimp and splurge, Rick and Ben and Ali discuss (and argue) over what they think are the important bits of kit when it comes to running.
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Big brands and trail running
With the continued growth of trail running and brands from inside and outside of running scrambling for a piece of the pie, we got the chance to speak to New Balance about why they have decided now is the time to enter back into the scene with gusto, what drove the decision and what they promise to do for the sport.
This episode is NOT sponsored by New Balance.
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The life and legend of Steve Prefontaine
50 years following his death, Rick and Ben are joined by journalist and author Brendan O'Meara, to discuss why his legacy within running continues to shine when so many others are forgotten.
Brendan's book - The Front Runner: The Life of Steve Prefontaine - is available wherever you get your books!
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How to run your fastest mile
Taking on a fast mile is something that all runners should try at least once. Fast is obviously a relative term, but we think spending some time focusing on achieving the best time that you can over the mile is not only deeply satisfying, but is a relatively easy running challenge to fit into life.
Rick guides us through how he set himself the challenge of doing just this and you can try out his t
Running with diabetes
Joining us this week is ultrarunner Jonty Brown, who was diagnosed with Type 1 diabetes when he was 11-years-old.
We discuss what it's like to run with the autoimmune disease, how runners can manage the symptoms and why is should never stop anyone from giving running a go.
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What is it like to DNF?
Racing is hard. At some point, there will probably be a race that you won't be able to finish and how you reach that point and respond to it, can make all the difference to your relationship with running.
Of the back of her first DNF at a 100k race, Ali Ball joins us to discuss her first Did Not Finish and what it meant to her.
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Running and Body Positivity | Runner's World
We speak to Scottee and Beth about their experience as runners, why running is for everyone and how being fat shouldn't be (but often is) a barrier to taking part.
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How to overcome the psychological trauma of injury
We often talk about the physical side of recovery when it comes to injury, but what about the psychological and emotional disruption that injured runners have to deal with?
We spoke to Dr Carl Bescoby PhD aka The Injury Psychologist about the trauma of injury, the emotions we feel when injured and how we can deal with the set backs and struggles that come when injury strikes.
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Are supershoes an injury hazard?
We speak with podiatrist Liam McManus and RW columnist Sophie Raworth about some of the potential risks of wearing supershoes – and what runners can do to mitigate this.
Join Runner’s World Club today: https://www.runnersworld.com/uk/podcastoffer
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Michael Adeniran: the life of a running influencer
On this episode, Michael Adeniran (aka The Urban Challenger) talks tech, obstacle racing, and how and why he began documenting his running online.
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Are grassroots races being priced out?
Across the UK, running clubs put on low-key but much-loved races – some of which have been going for many decades. But are they now in danger of being priced out? On this episode, Peter Kennedy and Kevin Price of the Stragglers running club in south-west London discuss how price hikes in parks are threatening the future of the races they help to organise. We want to know whether this is reflective
Damian Hall – How to be a greener runner
Ultrarunner extraordinaire and Runner's World columnist Damian Hall talks about the simple steps we all can take to become more environmentally aware runners. As one of the co-founders of The Green Runners (thegreenrunners.com), Hall has been a leading voice in championing a more eco-friendly approach within running. He looks back at some recent successes – and the many more things that need to be
How running satisfies our need for adventure
Ben talked to journalist and author Alex Hutchinson about his new book, The Explorer's Gene, which looks at how the evolution of humans has been shaped by significant events where venturing into the unknown has played a crucial role in shaping our genes and how the risk/reward element of running and racing could be satisfying an innate urge.
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How many grams of carbs/gels should a runner really have?
With some studies and elites now talking about 120g of carbs an hour in a race, it's a confusing and expensive time to be needing some gels.
Thankfully, leading sports dietician Renee McGregor joins us to break down how the body absorbs and uses carbohydrate, when to have it and how to find the amount that you really need to have on race day.
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RE-RELEASE: How to master the long run
When the knowledge is this good, it's worthy of a re-up!
Back to the usual scheduling next week, but for now listen to Tom Craggs sharing loads of knowledge that'll help you run further.
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Colin Jackson: what it takes to be an Olympian
The legendary British hurdler talks about the training, ambition and mental fortitude required to be the best on this week's episode of the Runner's World UK podcast.
@colinrayjackson
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RE-RELEASE: How to run your perfect marathon
Marathon season is officially upon us. But amid all the fun and excitement, it's easy to become stressed about what lies ahead. So listen to running coach and serial marathoner Laura Fountain talk about the practical steps you can take to make race week – and the race itself – a real success.
For more coaching advice from Laura, sign up to her weekly newsletter on substack: lazygirlrunning.substa
Chris Finill: running every London Marathon
For the last 44 years, Chris Finill has run every single London Marathon. He's lining up on Sunday to run his 45th and is part of a group of runners call the 'Ever Presents'; a sadly dwindling number of runners who have taken part in every London Marathon.
Chris joined Rick and Ben to share his experience of running the first London Marathon, what it takes to be consistent enough to run that muc
RE:RELEASE: How to take the stress out of race week
Running coach and marathoner Laura Fountain (lazygirlrunning.com) offers some sage advice on how to make the race leading up to a big race as relaxing and stress-free as possible.
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Tom Hollins and his winter Wainwrights FKT
Having set the FKT for a unsupported winter Wainwrights, Tom Hollins shares his experience with you and how he prepares for multi-day adventures (including some anti-blister sock secrets!).
We also talk about his time at the Barkley and how he wants to go back, why unsupported races are better and pacing strategies that involve pies.
Here is the link to the Berkeley Marathons
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Parkrun founder Paul Sinton-Hewitt
On this week's episode, we speak with parkrun founder Paul Sinton-Hewitt about his memoir, One Small Step. Listen to Paul discuss his challenging upbringing in South Africa, formative running experiences and, of course, the start and development of the global phenomenon that is parkrun.
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