The Run4It Podcast (Run4It)

In the first of two episodes looking at the Spine Race, Chris and guest host Jason Kelly speak to Debbie Martin-Consani, who won this year's edition of the iconic 268-mile race across the Pennine Way on her second completion. 

This episode is stacked with insights from one of the most decorated and accomplished runners on the UK ultra scene, with a long list of podiums and formidable times dropped across well-tested trails both domestically and abroad. 

If you've ever looked at the 268-mile long slog stretching from the Peak District to Scotland and wondered what it takes to win such an unforgiving race, listen on...

To get in touch, email: thepod@run4it.com.

Photograph courtesy of the Spine Race

Part two of our Montane Spine Race double feature - Chris and Jason are joined by Christopher Cowley, a highly accomplished ultra runner who made his Spine debut at this year's edition of the iconic race across the Pennine Way. 

With wins at the Hardmoors 160 and 200, Christopher came into the 2022 Spine Race with as much experience as you could possibly hope to have short of an actual completion or living on the Pennine Way itself. This episode is full of insights from a first-time finisher of the notorious 268-mile Winter gauntlet of a race. Christopher talks training, nutrition, what he'd do differently next time, advice for potential entrants, and the surprising amount of due diligence that went into that seemingly barbaric finish.

Less pressingly, the trio debate the merits of the different varieties of chocolate buttons, and the Christophers labour a toothpaste analogy...

To get in touch, email: thepod@run4it.com. 

Photograph courtesy of the Spine Race

In Finlay's first episode as co-host, he's donning his sports scientist hat to discuss the high fat low carb approach to fuelling endurance sports - a topic he's studied and practiced over his years racing Ironman triathlon as well as coaching athletes. 

This episode sifts through some of the myths, misinformation and grey areas around fuelling for endurance sports, favouring a balanced, logical approach: the appropriate food to fuel the appropriate session. 

Finlay also talks about what got him into running - from golfing injuries, to spectating Ironman UK as a teenager, and going on to study sports science and run his first marathon. Training talk begins at: 28:43.

If there's a particular topic you'd like us to explore, or you just want to get in touch, email: thepod@run4it.com.

Fresh off an 800-metre PB which met both the World Indoor and Commonwealth Games standards, Jenny Selman joins Chris and Finlay to talk about her running journey so far. (Interview starts at 24:46.)

This one is all about determination and persistence at the top end of middle distance running. In addition to working around numerous food allergies, Jenny had recurring injury struggles that contributed to a dip in form after a strong early start to her athletics career. But hard work and dedication have seen her kick off 2022 in the form of her life.

This episode is chocked full of insights into how to cope with obstacles as an athlete - be they work commitments, dietary restrictions, or injuries. Jenny's story is a testament to the power of not giving up and having a long-term approach to your discipline.

A week after recording, Jenny won gold in the 800-metres at the UK Athletics Indoor Championships.

To get in touch, email: thepod@run4it.com.

Photo credit: James Rhodes (@James_Athletics).

Chris and Finlay are joined by Greg Bennett, who among numerous titles, podiums and other accolades, was the number one-ranked triathlete in the world in 2002 and 2003. Greg talks about how he got started in triathlon, his illustrious and storied career, and how he's adjusted his mindset to go from being competitive on the world stage, to pursuing new projects and training for health. 

This is a deep dive into the makings of an athlete who won six World Cup titles, two ITU World Series titles, and qualified for two Olympic Games - chocked full of insights, anecdotes and learnings from his time training like a barbarian and performing at the highest level, to channelling that drive and energy into a life beyond competitive sport. Greg now divides his time between family, business, podcasting, commentating, and numerous other commitments, while still training to stay healthy. 

Even if you're not as keen in the water or on two wheels as you are on your feet, there are a lot of takeaways in this one, as applicable to day-to-day life as they are to your training. 

To get in touch, email: thepod@run4it.com

Photo credit: Bennett Endurance, CC BY-SA 4.0 (via Wikimedia Commons).

Meryl Cooper joins Chris and Finlay fresh off her fourth place finish at the Transgrancanaria 62K to talk recent form, her start in ultra running, and her approach to training. (Interview starts at 16:43.)

Last year saw Meryl win the Lakeland Trails 100k in a course record, and post a top 10 finish at the ferociously competitive CCC. She balances her racing and training with her job as a teacher, and her business as a health and running coach. This interview is stacked with easy to utilise advice to improve your running around a busy schedule, and some great insights into the kind of training and commitment required to become internationally competitive at ultra trail.  

Less pressingly, Finlay preaches the benefits of aqua jogging... 

To get in touch, email: thepod@run4it.com. 

Photo credit: @stuartpw_ross.

Fay and Emma of Match My Workout catch up with Chris and Finlay on day 61 of their attempt to run 100 marathons in 100 days - a Guinness world record attempt at the most consecutive marathons run by a female. That's 2620 miles in total, at just over 183 miles per week. No days off.

The Aberdeenshire-based personal trainers started their challenge on February 19, and if successful, will complete their 100th marathon at the Edinburgh Marathon Festival on May 29, raising money for Macmillan Cancer Support and the Motor Neurone Disease Association following the losses of Emma's mum and Faye's dad. This is a great insight from inside the toughest part of a truly mind-blowing physical and mental challenge, all done for very worthy causes. 

To get in touch, email: thepod@run4it.com.

Run4It's Jason Kelly returns to catch Chris and Finlay up on his GB-qualifying performance at the Anglo Celtic Plate. Not only did Jason come 2nd out of one of the most competitive fields ever assembled at a British 100km Championships, he's also now the third fastest Scot of all time over the distance.

Tune into this bonus episode of the Run4It Podcast to hear what it takes to execute a near perfect race when it matters most. 

Next stop, the World 100km Championships...

To get in touch, email: thepod@run4it.com.

In this episode, Chris and Finlay are joined by Joshua Rowe, a performance scientist with Maurten - the sports nutrition brand built on hydrogel technology who have fuelled every major marathon winner for the last few years.

As well as talking about his groundbreaking research into the effectiveness of hydrogels in endurance sports, Josh explains how Maurten's hydrogel products differ from other gels and drink mixes on the market, and gives expert guidance on how to use them to effectively fuel your next marathon, whether you're trying to dip under the 4:30:00 mark or chasing that elusive Boston qualifier.  The potential of Maurten's products to fuel PBs applies to every runner, not just the ones breaking tapes at big city marathons.

If you like to run long distance races (or aspire to) and you've not heard of Maurten, this one's for you. Even if you're already using it, there's a near certainty you'll get some great information from Josh. 

In less pressing matters, Finlay's back to running ways and Chris is even more of a pretend cyclist than he was before... (To skip the feeble banter portion, skip ahead to 14:47.)

To get in touch, email: thepod@run4it.com. 

"You can't outperform your physiology." In other words, you could have hit your volume, hit your workouts, be running the fastest you've run in your life, but if it gets too hot and you've not adequately prepared your body, that marathon abroad could end up being a disaster.

In this episode of the Run4It Podcast we're talking about heat training. Practical, accessible advice that every runner can use to help prepare themselves for upcoming races that might pose conditions hot enough to be a detriment to performance. Be that the Badwater 135, or your local half marathon that's ended up falling in the middle of a heatwave.

With Finlay deep in preparation for Kona - the IRONMAN World Championships in Hawaii that's notorious for cozy conditions - the Run4It Podcast's resident sports scientist is on fine form, clearly explaining how heat impacts physical performance, the body's mechanisms to combat heat, and how every runner can better prepare themselves to thrive when the rest of the field is melting in a sad puddle. 

To get in touch, email: thepod@run4it.com. 

With less than a week to go until the return of the Edinburgh Marathon, Chris and Finlay are talking tapering, final tweaks and preparations before race day, and some local knowledge on the route.

Head over to the Run4It Journal to read our articles on tapering and our guide to finishing your first marathon. 

Have a great day, everyone. 

To get in touch, email: thepod@run4it.com. 

In this week's episode Chris and Finlay are joined by Andy Norman, UK sales manager for American footwear brand, Altra - whose shoes are known for their unique foot-shaped toe boxes.

Andy talks us through Altra's humble beginnings of doctoring shoes in a toaster oven to the rapidly expanding global footwear brand they've become. He also discusses the key points of difference Altra offer, as well as his own history with the brand, and how their shoes have improved his running.

Less pertinently (but very interestingly), Chris and Finlay discuss the results of this year's Man v Horse race and tee up a potential future outing. 

To get in touch, email thepod@run4it.com. 

In this week's episode Philip Neilson from our Lothian Road shop checks in with the boys to talk about his recent training camp in Iten, Kenya. 

Boasting a sub-33 10K time and a low-15s 5K time pre-Iten, Philip's five-week trip was a key element in his quest to see how fast he could get the year after completing university.  Seemingly  on a whim, listen to this one to hear how the trip came about, how the approach to running in Kenya differs to in the UK, and ultimately, what can be gained from such an experience.

This is a great insight into what it's like for a recreational athlete at the sharp end of the field heading out to train with the world's best - where the altitude, culture, and experience are all seemingly geared towards one thing - building rapid long-distance runners. 

To get in touch, email: thepod@run4it.com. 

The boys are joined by Dr Michael Crawley, author of the book Out of Thin Air: Running wisdom and magic from above the clouds in Ethiopia. (11:35 for main interview.)

They discuss Michael's 15 months spent living and training with a group of elite athletes in Addis Ababa, studying the Ethiopian running culture, and observing what makes the country such a consistent superpower when it comes to producing world-beating long distance runners,

Michael talks about chasing hyenas, getting up at 3am to run up hills, and toeing the line at the legendary Jan Meda cross country race. This episode is bursting at the seams with takeaways to reinvigorate your relationship with running from a culture that approaches the sport in a completely different way, and if you like what you hear, be sure to read Michael's book. 

To get in touch, email: thepod@run4it.com. 

Base miles, easy running, long slow distance, zone 2... it's got a lot of names but they all refer to the low intensity work that should make up the bulk of any endurance athlete's training.

In this episode, Chris and Finlay discuss the science behind why zone 2 training is important to long term improvement and how to effectively implement it, be that through perceived rate of exertion (RPE), heart rate (HR), pace curves, or power, and the reasons why most runners tend to get it wrong and end up training in the "grey zone" - too fast to benefit from the gains of slower running, too slow to benefit from the gains of faster running.

If you find this week's episode helpful, you may also enjoy our episodes discussing the high fat, low carb approach to fuelling endurance sports, and heat training. 

To get in touch, email: thepod@run4it.com.

In this episode Chris and Finlay do a deep dive into how to fuel for endurance sports, from the half marathon up to ultras. 

Taking on the correct nutrition to sustain long, arduous training runs and to allow the body to execute on race day is an area frequently neglected by everyday athletes, with it too often being relegated to an afterthought. 

This episode looks at the science behind why the body needs to take on extra carbohydrates and electrolytes during longer runs and races, and lays out the tools to put into practice an effective nutrition plan.

To get in touch, email: thepod@run4it.com. 

In this episode respiratory physio Andy Smith joins Chris and Finlay to talk about how to go about getting back to training after suffering from long Covid. 

As well as offering insights from his work as a respiratory physio, Andy also discusses his experience of getting back to training following a bout of long Covid at the start of the year. 

This is broad-strokes, practical advice for recreational athletes unsure of how to get back to training following prolonged bouts of Covid. 

To get in touch, email: thepod@run4it.com.

In this episode we're joined by James Dunn, a former Scottish Hill Running champ, and a 2:22 marathoner (among other distinctions). He's also a tech rep for ON running and is a long-time Run4It team member. 

James talks to Chris and Finlay about his storied running journey so far, including his recent switch from hills and mountains to the asphalt, and gives an introduction into the history and the principles behind ON Running shoes.

This edition is chock-full of practical advice, fascinating insights, and earnest wisdom from a man who lives and breathes the sport of running. 

To get in touch, email: thepod@run4it.com.

In this episode Dr Gert-Peter Brüggemann and Andre Kriwet - two of True Motion's founders - join Chris and Finlay to talk about their challenge to the running shoe industry. 

In this episode you'll see just how deeply involved and influential Dr Brüggemann and Andre have been in the industry, get a real insight into how much work goes into developing and building new running shoes, and learn what they're doing differently to help runners now that they're running their own company. 

If you've laced up a premium pair of running shoes in the last 20 years, the chances are one or both of our guests has had some influence on their design. 

True Motion is a highly technical, science-based running shoe brand on a mission to reduce injuries for everyday runners. 

To get in touch, email: thepod@run4it.com. 

This week's episode is a first-hand recap of what it's like to qualify and compete at the IRONMAN World Championships in Hawaii from our own co-host Finlay McAndrew.

Kona is a unique event in all sports. Thousands of triathletes pilgrimage to Hawaii in October every year, each and every one of them having earned their coveted spots as professionals or in their age-groups to compete on IRONMAN's main stage.

Finlay last raced in his age-group at the world championships in 2016, but having only qualified a few months before, fell short of his own expectations. Having qualified again at IRONMAN Barcelona in 2019 with a PB of 8:42:11, with the subsequent delays due to the pandemic, the 2022 race represented the culmination of over a decade of racing long distance triathlon. It presented an opportunity to go back to Kona and race in a way that he could cross the line and feel satisfied with what he'd done. 

Regular listeners will be familiar with the extent of Finlay's preparation for his return to Kona - working on developing his metabolic plasticity through a high fat, low carb approach to nutrition, and utilising heat training protocols to prepare for Kona's unique racing conditions. If you've followed his journey at all, this is not one to miss, but even if this is your first experience of the Run4It Podcast and you're just a fan of a hard-working athletes on long pursuits of lofty goals, the same applies. 

To get in touch, email: thepod@run4it.com. 

Trail running can vary from well manicured gravel roads, all the way up to braving the elements across challenging skyline routes. In many ways, it's road running without the concrete, but steeper gradients and inconsistent terrains can make the physical and logistical demands of the trails completely different.

In this episode Chris and Finlay discuss everything you need to know to get started in trail running, whether you're just looking to mix up your surroundings and break the monotony of pounding the same old pavements, or you have ambitions to take to the mountains and tackle monster distances. They're talking shoes, kit, and some key tips, both mental and technical, to make the transition away from the asphalt a little easier.

To get in touch, email: thepod@run4it.com.  

Finlay wears his sports scientist hat in this episode while Chris grills him about heart rate variability (HRV) - the long-celebrated metric in sports science that measures the time variance between heartbeats to give an indication of stress and how prepared the body is to perform. 

The new Garmin Forerunners 255 and 955 both come with long-term HRV tracking functionality, meaning Garmin watches are now providing something recreational athletes previously needed a Whoop band and subscription to monitor. Fortunately, Finlay's been using a Whoop band for sometime, and recently upgraded his watch to the Forerunner 255, and has been using both pieces of kit to compare them.

So...

Is HRV the game changer prominent athletes make it out to be? Yes, undoubtedly. Does it apply to someone who isn't a professional athlete or an aspiring king of the hill club runner? Well actually, yes, and the more recreational your running, and the busier, more time-crunched your life is between work and family commitments, the more applicable monitoring your HRV could be, not only to your athletic performance, but to your general health and wellbeing. 

Listen to find out more.

To get in touch, email: thepod@run4it.com.

In this episode Chris and Finlay run through the fundamentals of putting together your winter running wardrobe. 

Whether this is your first winter as a runner, or it's always a season that blights your progress, this episode will run through how to build you running wardrobe to withstand the wind, rain, and cold. 

To get in touch, email: the pod@run4it.com.

We’re back! In this episode, Finlay and new co-host Jack discuss the science behind tapering: what tapering is and why tapering is so important before race day. 

While (as you’ll hear) every taper is highly individual, it typically involves the gradual reduction in training load (both distance and intensity) in the final two to three weeks ahead of an event, such as a marathon.

Finlay and Jack delve into why running and tapering are equally essential parts of a complete training cycle – covering the dos and don’ts of how to taper effectively, why rest and recovery leads to improved performance, and how trusting in the taper gets easier with experience!

00:19:40 - Optimal weekly decreases in training load of approximately 25 percent.
00:25:57 - Top tips to make the most of your taper - kit, sleep, nutrition and more.

If you find this week's episode helpful, you may also enjoy our episode on zone 2 training.

To get in touch, email: thepod@run4it.com.

In this episode, Finlay and Jack talk super shoes and imposter syndrome – exploring the sense or perception runners often have that so-called "super shoes" are just for elite or fast runners, and putting forward reasons why that's not the case and how they can help everyone improve their running.

Finlay runs through the features we expect with super shoes and exactly how they work to improve performance. Whilst Jack shares his experience of a recent 5k run in the Saucony Endorphin Elites.

Whether you're after running shoes to make faster and harder running more sustainable, or running shoes to reduce fatigue levels after key sessions and ease recovery – by the end of this episode, it should be clear how every runner can benefit from a super shoe, no matter their pace.

If you find this week's episode helpful, you may also enjoy reading our Journal article on carbon plate running shoes.

To get in touch, email: thepod@run4it.com.

In this episode, Finlay and Jack talk through four key components of running training:

1. Frequency
2. Consistency
3. Duration
4. Intensity

Explaining how constructing your running training plan around these four pillars – week-to-week and month-to-month – will lend to aerobic development and improvement. 

In covering frequency and consistency, they touch on the importance of creating habits and routine by sticking to designated 'run days' as far as possible. In covering duration and intensity, they warn against the potential risks of a 'feast or famine' type approach, where massive weeks are followed by weeks of very little activity and the 'catch-up' mentality kicks in.

You'll hear why incorporating different types of runs into your training, from interval runs to long runs and recovery runs, is key to getting the right balance of duration vs intensity, producing adaptions (your body's physiological response to training), and avoiding plateau and injury.  

For anyone seeking to get the most out of their summer running and/or starting to think about how to build towards autumn marathons – the content of this episode should be very helpful.

To get in touch, email: thepod@run4it.com.

In this episode Finlay is joined by former Podcast guest and Maybury Shop Manager, James Dunn, to shed light on training with heart rate, and help you decide whether it is right for you.

Donning their sports scientist hats, they explain how heart rate can be used as a useful tool and measure in defining and differentiating runs by level of intensity (from easy to moderate to hard), to create a varied and well rounded training routine - conducive to better overall fitness and endurance.

Key takeaways:

•  In general, the lower zones are best for building your aerobic base and facilitating recovery from more strenuous sessions. Higher zones target different energy systems and bring about a specific set of adaptations. It's worth noting that the adaptations that occur in lower zone training, don't happen during harder workouts. Hence why it's beneficial to distribute your workload across the zones appropriately. 
• You may find that monitoring heart rate is most useful for zone 1 and zone 2 work; those easy to aerobic miles, when it’s important to ensure you’re not overexerting and creeping up to too hard an intensity. Thus entering the ‘grey’ zone and inhibiting your recovery and ability to perform on harder days. 
• For harder anaerobic training, such as interval sessions, you may find going by rate of perceived exertion (RPE) to be more effective than going by heart rate. Because of the fact that nuances in session construction and external factors such as stress and sleep, often mean HR and perceived effort don't always match up.
• The ‘MAF 180 Formula’ coined by Dr. Phil Maffetone is the recommended method for calculating your ideal maximum aerobic heart rate in which to base all aerobic training. Subtract your age from 180, then modify this number based on your current health profile.
• The two main ways to monitor heart rate are using a wrist-based monitor or chest strap. Learn about each and tips to maximise the accuracy of wrist-based HR at 00:56:54 onwards.

If you find this week's episode helpful, you may also enjoy our episode on zone 2 training.

To get in touch, email: thepod@run4it.com.

With autumn marathons fast approaching, Finlay and James talk through some key marathon training sessions to help build speed and endurance for the marathon, and prepare your body to be in prime shape come race day.

Recent happenings covered first. Session info starts at 21:20. 

James’ favourite sessions:

• Marathon-pace intervals with moderate recovery. 5K-4K-3K-2K-1K with 5-3 min recoveries. 15K total work.
• 4 x 2 mile-1 mile workout, alternating between 2 miles at 105% of marathon pace and 1 mile at 90%-95% of marathon pace. 12 miles total work.
• Renato Canova’s “Special Block”: 20K in the morning at 95%-98% of marathon pace, followed by 15K in the evening consisting of 10K at marathon pace, 3-5mins recovery, then 5K at just above marathon pace. 35K total work.

Finlay’s favourite sessions:

• Roller session. 3 x 6K blocks. Each 6K block is broken into 3 parts: 2K-2K-2K working from half marathon pace, to marathon pace, to 15-20 secs slower than marathon pace. 18K total work.
• 5 x 5K at just above marathon pace with 1K recovery or ‘float’. 25K total work.
• Build session. 3 x 40 min builds. 40 mins at 20 secs per km slower than marathon pace. 40 mins at marathon pace. Final 40 mins 10-15 secs faster per km than marathon pace.

All sessions should be bookended with a warm-up and cool-down. You can tweak and adapt them as needed to suit your needs.  For example, on Finlay's 'build session', you could begin with 3 x 20 min builds at the same efforts - gradually building up to the 3 x 40 min builds over the course of several weeks. Always remember, it’s really important to practise your fuelling and hydration during these key sessions!

Explore our distance-ready Marathon Running Gear collections here: https://www.run4it.com/collections/marathon-running-gear

If you find this week's episode helpful, you may also enjoy our episode on Heart Rate Training. To get in touch, email: thepod@run4it.com.

What is pronation? Are you an "overpronator" or an "underpronator"? How does it affect shoe choice?

In this episode, Finlay and James try to answer common questions and dispel common misconceptions about foot pronation and biomechanics – looking at the importance of the gait analysis process in finding the right running shoes.

Episode info starts at 09:56

Key takeaways:

• Pronation is simply the rolling inwards movement of your foot when it strikes the ground, and your body's natural shock absorption mechanism. 
• Pronation is a normal movement for runners and not something to be feared or demonised.
• The degree to which you pronate should not be considered as "good", "bad", "normal", or "abnormal". Everyone’s feet pronate to a different degree and it's about finding running shoes that provide the right level of cushioning and support for you, and the type of runs you'll be using them for. (16:14)
• Having the right level of support should improve comfort and lower the chances of overuse injuries.
• While all neutral running shoes offer some degree of support, stability running shoes feature additional supportive structures that actively reduce greater ranges of pronation and leg rotation. 
• Stability running shoes are not all the same. They are made with different types of added support (typically classic medial post style support, or more holistic guide rail style support) and the type of stability shoes you'll benefit from depends on where in the body/kinetic chain you experience instability - be that in the lower leg/ankles or knees/hips. (26:30).
• Understanding your natural gait cycle is one factor in shoe selection. Other important factors include the shape of your foot, the type of cushioning experience you want, and the type of runs the shoes are intended for. To provide an example, soft cushioned shoes will feel great at slow to steady paces, but will likely lack the energy return needed to help you run faster. Having different shoes in your rotation to serve the different purposes of your runs is extremely beneficial.
• Carbon-plated super shoes typically don't feature additional supportive structures (39:05), so if you usually wear stability running shoes, we'd recommend:
  • trying different models to find one that complements your foot shape;
  • going for a training-oriented plated model (such as the Nike Zoom Fly or Saucony Endorphin Speed) before opting for a flat-out racing shoe;
  • and introducing super shoes gradually into your running routine.
• The level you pronate is unlikely to be the root cause of injury, and nor is the "wrong" shoe. Ensuring you're gradually increasing your training volume/intensity to avoid overloading is a primary factor in injury prevention. 

For further information, check out our Journal article on choosing between neutral and stability shoes.

Book an in-store appointment for +runlab analysis and shoe fitting at run4it.com/book. Or check out the shoe advice page on our website.

To get in touch, email: thepod@run4it.com.

In this episode, Finlay is joined by Harry Bolton, the product designer behind Ronhill's first range of trail footwear.

Based near Keswick in the Lake District, Harry lives and breathes off-road running with several major race wins to his name, including being crowned both English and British U23 Fell Running Champion in 2022. Combine his fell running prowess with his Sports Engineering credentials and it's easy to see why Harry is perfectly placed to design and test trail running footwear for renowned brand Ronhill.

Harry explains how he got into running, where his passion for product design stemmed from, and talks us through the making of Ronhill's two new trail shoes: the Freedom and the Reverence.

We dig into the technical features and differences between each of these shoes - the Freedom being the more versatile option for harder packed trails and dry terrain; the Reverence being the more aggressive option for steep, technical trails and soft, wet terrain.

If you like what you hear, try the shoes for yourself today: https://www.run4it.com/collections/ronhill-running-shoes

Keep up with Harry on Instagram: https://www.instagram.com/harry__bolton/

To get in touch, email: thepod@run4it.com.

In this episode, Finlay sits down with Matt Fox, the Founder and Content Director of Sweat Elite, a sports media company that shares incredible insight into how the world’s best athletes train and prepare for competition, in order to inspire and motivate runners at every level.

Matt has vast experience in middle distance and long distance running, having competed at an international level in the 800m and 1500m, and ran 9 marathons in times of 2:20 - 2:24.

In this episode, Matt talks through the purpose and history of Sweat Elite. He shares some of the secrets of high performance he’s observed over the years and he talks through his pursuit of a sub-2:20 marathon in 2024.

We hope you will be inspired!

Subscribe to Sweat Elite on YouTube @sweatelite and follow them on Instagram @sweatelite.

Find Matt Fox on Instagram @mattinglisfox.

📸 @missionrun_darksky via @mattinglisfox

To get in touch, email: thepod@run4it.com. 

In this episode, Finlay chats to professional runner for Nike and the NN Running Team, Jake Smith, about his rise in running and his challenges with Relative Energy Deficiency in Sport (RED-S). Jake talks openly about his history with disordered eating and obsessive-compulsive-esque training, and the toll underfuelling and overtraining eventually took on his body - causing severe injury, illness and mental distress.

Speaking to Finlay fresh off a standout stage win at the Welsh Castles Relay, Jake talks about what it’s taken to step back from the sport – recover, reset, re-evaluate – and come back stronger in pursuit of sustainable performance. 

Key takeaways:

• RED-S can affect anyone – female, male, elite or amateur regardless of age, gender, and ability – if their physical activity exceeds their caloric intake.
• High training load with inadequate fuelling or lack of recovery can contribute to RED-S.
• Aside from missing periods (female athletes), there are several other signs that you might be suffering from RED-S. Such as fatigue, frequent illness, poor bone health, low/altered mood,  disrupted sleep, hunger pangs and more. In men, a telltale sign is low testosterone levels (checked via a blood test).
• With the support of his team, coach, family and friends, Jake is returning to full fitness by following a more sustainable training programme (higher quality and less) and fuelling properly.
• 38 minutes into the episode, Jake describes his typical training week then vs now, noting his change from a hard, all-out, “more more” approach to a more rounded, balanced approach, which sees hard running replaced with low aerobic cross-training.

What’s next for Jake? Paris 5K in July and Berlin Marathon in September, where he and his sister hope to secure the Guinness World Record for the fastest cumulative marathon time run by a pair of siblings.

Follow Jake Smith on Instagram @jakeliamsmith98

For more information on RED-S follow @project_reds_

📸 @globalsportscommunication via @jakeliamsmith98.

To get in touch, email: thepod@run4it.com. 

In this episode, Project RED-S Founder and former Team GB athlete, Pippa Woolven, shares her experience with Relative Energy Deficiency in Sport.

Pippa describes how her downturn began during an athletics scholarship at Florida State University, where she bought into the belief system that "lighter is faster". While knowing instinctively something wasn't quite right, it took Pippa years to find out what and start on her road to recovery.

Pippa later founded Project RED-S to raise awareness of the condition and increase prevention and support among athletes. Project RED-S aims to provide the resources and help she needed (yet lacked) while she was competing.

Pippa and Project RED-S have helped a number of athletes in their recovery including former podcast guest Jake Smith.

The episode delves into:

• What REDs is: "A shortage of energy available to keep up with the demands of exercise, on top of essential daily functions."
• The symptoms and warning signs of REDs.
• What you can do if you think you are experiencing it.
• How it can affect anyone - not just elite athletes or those experiencing weight loss.

For more information, follow Project RED-S on Instagram @project_reds_.

To get in touch, email: thepod@run4it.com.

In this episode, Finlay is joined by Bryan Bhark, Manager of Footwear Innovation & Development at Brooks.

Based in Seattle at Brooks' global headquarters, Bryan is part of a knowledgeable and passionate cross-functional team, responsible for pursuing new knowledge and advancing Brooks' footwear creations - in line with customer (runner) needs, new discoveries and technological advancements.

He provides a fascinating insight into the inner workings of product creation at Brooks - including how midsoles are created and developed, how a shoe is taken from concept to market, the evolution of DNA Tuned and the launch of the Glycerin Max, alongside some teasers about what's in store for the future.

Bryan shares his most memorable moment at Brooks to date. That being hand delivering the Brooks Hyperion Elite to Des Linden before her momentous Boston Marathon win in 2018.

He also highlights the importance of scalable innovation for the everyday runner and the crux of the challenge being "to create that moonshot innovation that can inspire and provide the best performance benefit for our athete, but we also have to have a plan on how that can scale to the everyday runner because that's what's most important." (00:46:28)

Follow Brooks on Instagram at @brooksrunninguk and @brooksrunning.

To get in touch, email: thepod@run4it.com.

Welcome to The Run4It Podcast. In the pilot, Chris and Will outline their plans and ambitions for the show, and discuss what got them into running and the races that inspired them to keep at it - cue a torrid Ironman Austria run through the finish line to an IV drip, and fond memories of a never-to-be-repeated cross-country performance from 21 years ago. 

In episode one of The Run4It Podcast, Chris and Will speak to Run4It's resident shoe guru Finlay McAndrew. This is running shoes 101: a broad overview of how different shoes are designed to help runners get the most out of their training, the latest and greatest super foams and carbon plates, and the questions you should be asking when investing in a new pair - whether you've just picked up the sport or you're adding a new weapon to your arsenal. Cue clearly explained technical information washed down with the usual exemplary banter...

To get in touch, email thepod@run4it.com. 

In episode two of The Run4It Podcast Chris and Will speak to Salomon-sponsored ultra runner Donnie Campbell. 

They discuss the least time consuming way to bag every single Munro (and potentially get an FKT),  the upcoming Wings for Life World Run event, and Donnie's indifference to Jelly Tots.

Cue a conversation chocked full of applicable insights for runners of all abilities from one of Scotland's most accomplished trail runners.

To get in touch, email thepod@run4it.com. 

In episode three of The Run4It Podcast, Chris and Will speak to Michelin-starred chef Tom Kitchin. On top of overseeing his various restaurants, writing successful books, making numerous TV appearances, and raising a young family, Tom finds the time to make running and keeping active a part of his day-to-day routine. Cue an illustrative conversation about the complementary relationship an active lifestyle can have with a punishingly busy schedule - all washed down with the usual delectable repartee. 

On a more self-indulgent note, Will expresses an earnest desire to not let his new found fame and notoriety go to his head...

To get in touch, email: thepod@run4it.com.

Chris and Will speak to trail running power couple Katie Schide and Germain Grangier. They discuss their varied training, their careers to date, and their epic 2020 adventure that combined running and climbing to cover 190 kilometres from Cervinia to Chamonix, including summits of monster mountains the Breithorn and Mont Blanc. 

Cue a conversation packed full of insights into the day-to-day lives of a couple of professional ultra trail runners, as well as their involvement in the development of ON Running's new Cloud Ultra shoe...

Less pressingly, Will's fond memories of American breakfasts are smashed like old china plates falling out of a poorly taped cardboard box, and Chris recounts a recent run where he was ridiculed by some children. 

To get in touch, email thepod@run4it.com. 

Chris and Will are joined by Romain Borgeal to talk all things trail shoes.  Romain is the Assistant Manager at our Dundee store and the content writer for The Run4It Journal. He is also a passionate and experienced trail runner, with completions at races including the Ring of Steall and the West Highland Way Race. 

Cue a lively conversation on what got them into trail running, the perils of trying to run on the hills in a pair of racing flats against their current trail shoe line-ups, and Romain's upcoming personal project: his 'Door to Aviemore' challenge - a 130-kilometre trail run from his front door, taking in the Cateran Trail and the Lairig Ghru - all with the usual above average banter regular listeners have come to expect. 

Will recounts a torrid recent outing on the Highland Fling route and swoons over Romain's brief modelling career...

To get in touch, email: thepod@run4it.com

Chris and Will talk to Gillian Gordon about running on the track and strength and conditioning. Gillian manages our Inverness store, and has raced the 400m and 400m hurdles for over a decade, picking up three Scotland vests along the way - outside of her exploits on quarter-mile ovals she has a great interest in gym work, and has amassed a lot of practical knowledge on how to apply this to her running.

Cue a lively conversation about Gillian's experiences growing up on the Scottish athletics circuit, the benefits of hitting the track for runners of all abilities (attempting all distances), and practical tips on how to start incorporating strength work into your training - all held together with the boys' signature blend of C-plus patter.

Less interestingly, Will demonstrates a subpar grasp on the basic plot of Grease - the classic high school musical...

Chris and Will talk to Tom Owens about his remarkable and varied running career so far and preview his build up to UTMB. Cue a lively discussion on how he went from being a football goal keeper to a force in Scottish hill running, his origins in the now largely forgotten world of adventure racing, his long-term involvement with Salomon, and the races on his 2021 calendar.

Packed with insights into handling injuries and set-backs - Tom talks about his current comeback from ankle surgery, and also gives a flavour of what people signed up for the Salomon How To Trail Run Workshops over the summer can look forward to.

To get in touch, email: thepod@run4it.com.

Chris and Will talk to Jason Kelly as he prepares to represent Scotland for the first time at the Anglo-Celtic Plate 100K. Jason, who is also the assistant manager at our Aberdeen store, talks about his whole running journey, from struggling through 5Ks to get a little fitter, to finding himself on the podium at ultras and trail races - all paired with the boys' now internationally appreciated flair and repartee.

To get in touch, email: thepod@run4it.com.

Chris and Will speak to Ian Stewart, founder of Trail Running Scotland - a company offering various skills courses between off-road running and mountaineering, as well as a range of guided runs across Scotland.

Cue a lively conversation about running a Bob Graham Round for a stag do, staying safe and running smart in the mountains, and Ian's monstrous "Cairngorm Parkrun" completion - a single continuous round of every Munro in the Cairngorms totaling over 400 kilometres in length and achieving over 20,000 metres of vertical gain. This is one to listen to if you're keen to get into mountain and trail running but you're not sure where to start.

Less pressingly, the boys discuss Western States, and Chris finally has his answer to last week's "big hitter" question...

To get in touch, email: thepod@run4it.com.

Chris and Will talk to Commonwealth Games medalist Robbie Simpson.

Cue a lively discussion around his varied and storied running career so far across the marathon and mountain running, his recent foray into ultra-distance events as he prepares for the OCC in Chamonix, Adidas Terrex, and Hidden Peak Running - the coaching group he co-owns with Fraser Clyne. 

To get in touch, email thepod@run4it.com

Chris and Will are joined by guest host Amy Byrne - assistant manager at our Glasgow City store. The trio talk on Team Run4It's answers to the question: "If you could travel back in time to when you first started running, what key lessons would you impart to your past self?"

Cue a lively conversation packed full of advice - some learned at bitter costs - from the collective experience of all of Team Run4It, with something for everyone, no matter what stage of your running journey you're at. 

Less specifically, Will shares his salvaged race calendar for the rest of 2021, and Chris bemoans his unfocused and poorly executed marathon preparation...

To get in touch, email: thepod@run4it.com

Run4It's resident shoe guru Finlay McAndrew returns to the podcast to talk to Chris about all things carbon-plated: the history, the development, and the surprisingly long list of benefits this growing category of shoe can present to runners as they get fine-tuned through extensive research and development. 

Jason Kelly returns to the podcast to reflect on his superb 100k debut at the Anglo Celtic Plate home countries international race, where he claimed the silver medal to give the Scottish men all three podium spots and win the team competition.

In this episode Jason recounts what went right, what could have gone better, and gives an insight into the psychology of representing your country over such an extreme distance - both when it's going really well, and when it's seemingly all over...

If you're interested in hearing about how Jason went from struggling through 5ks on a journey to improve his fitness to representing Scotland over 100 grueling kilometres of fast asphalt, you can listen to the first episode we recorded with him here. 

To get in touch, email: thepod@run4it.com. 

Over the last couple of months we've been putting some of the newer Garmin running watches through their paces, and on this week's episode we're getting our testers' verdicts...

In the first interview (21:12), Chris speaks to Gayle Hoy, the Run 4 It merchandising manager, about her experience of upgrading from the Forerunner 235 to the Forerunner 245 Music - the highly capable, feature-rich mid-range watch that's going to cater for 99 per cent of all runners' needs (and then some).

In the second interview (1:00:53), Chris gets Will's take on the new Garmin Enduro, that promises to be with you on every step of even the longest, most extreme ultra-marathons with its industry-leading battery performance.

Additionally, Will talks at length about his experience running the Ultra Trail Snowdonia 50K race, and Chris talks very little about his recent fate as a cyclist...

For more information on Garmin running watches, head over to The Run4It Journal.

Chris sits down with Alan Risk, who reflects on his recent  finish at this year's Dragon's Back Race. Billed as the world's toughest mountain race, the Dragon runs for 380-kilometres with over 17,000-metres of climbing split over six days. This year's event boasted an aggressive 76-per cent DNF rate. 

Cue a lively conversation chocked full of insights into finishing one of the hardest ultra marathons on the UK calendar. Alan talks nutrition, kit, and the alterations in psychology a race like this can have from day-to-day and checkpoint-to-checkpoint. 

Working as a captain on ships, Alan can go through long periods without being able to run, so training can be inconsistent. Going into the Dragon's Back Race he had less than 900 miles in the bank for this calendar year, leaving himself worryingly underprepared. He also talks about the value of race and long day-experience over fitness and form in the multi-day ultra marathon format. 

To get in touch, email: thepod@run4it.com. 

Photo credit: copyright MyBibNumber Ltd. 

Chris and Will talk to Mandy Williams about mental health, running competitively on the track and up the sides of mountains in the masters category, photography, jumping out of aero planes, flying aero planes, and potentially, going into space. 

Mandy manages our Bridge of Allan store, and was diagnosed with Asperger's at the start of lockdown, having been an outlier at school and labelled for years as high energy. In this interview, Mandy talks about turning the page: striving to fly the flag for other people who think differently.

To get in touch, email: thepod@run4it.com. 

This week Chris and Will talk about how to keep on running through winter. How to see, how to be seen, how to stay warm, how to stay dry, how to not fall over, and generally how to avoid being miserable.

Read more about being safe at night here. Learn more about the importance of being prepared with the right kit on the hills here. 

To get in touch, email: thepod@run4it.com. 

In the first half of this week's episode, Chris and Will discuss various approaches the Run 4 It team take to keep themselves training during winter, from sticking on a pair of Arctic Talons and calling it business as usual, to significant mileage cuts supplemented by more visits to the gym and cross training.

In the second half, they're joined by Flick McQueen (50:30) - our marketing and communications manager - to talk about winter training in more detail. Flick discusses her running background and evolution, as well as her varied approach to training through the colder months, which over the past few years has seen ski touring included - a sport on the rise in Scotland with a lot of transferable benefits for trail running.

To get in touch, email: thepod@run4it.com.

Always seek professional advice before taking up new sports in mountainous environments. 

Lookout for courses at Glenmore Lodge in Aviemore by clicking here, and look out for the Backcountry Gathering at the Nevis Range here. 

Mountain safety aids:
Mountain Weather Information Service: https://www.mwis.org.uk/
Scottish Avalanche Information Service: http://beaware.sais.gov.uk/
OS Maps: https://osmaps.ordnancesurvey.co.uk/

Match My Workout: https://www.matchmyworkout.com/

Finlay McAndrew returns to the podcast wearing his sports scientist and triathlon coach hats to talk about the science behind off season training for runners. 

This is a deep dive into the scientific, best-practice approach to training through the off season - better referred to as the general preparation phase. 

This episode has information aimed at runners of every level, but will be especially useful for any runner setting specific goals for themselves next year. Finlay illustrates ways to use the quieter periods following big races to an athlete's long-term improvement as a runner, and highlights potential common pitfalls most of us will be guilty of, with examples and some insight into the varying successes he's had over the off seasons from over a decade of racing triathlons. 

Less pressingly, Will joins Chris from sunny Alicante to recount a calamitous outing at Ultra Trail Costa Blanca - an emphatic late entry to the boys' unintentional battle for biggest personal running disaster of the year. 

To get in touch, email: thepod@run4it.com.

Rob Sinclair joins the boys to talk about his return to winning ways at the Ultra Trail Costa Blanca 75K race and reflect on his storied running career so far. 

This episode is packed full of insights from one of the best mountain and ultra trail runners in the UK as he moves into a new phase of his career. Rob talks about the challenges of balancing the training of an elite performer with long working weeks of up to 80 hours, compared to the relative freedom he enjoyed in the build-up to UTCB from becoming self-employed. 

Inevitably, Chris fanboys about Rob's tear on the Triple Crown of Scottish ultra running in 2017 - winning and setting still-standing course records on the Highland Fling, the West Highland Way Race, and the Devil o' the Highlands. Fortunately, this makes for a good discussion about how Rob's approach to training and racing has evolved over the years, and what he's looking to do in 2022. 

To get in touch, email: thepod@run4it.com. 

Chris and Will reflect on another year of running and give their thoughts on the best running gear they've gotten to use over the past 12 months.

They talk road shoes, trail shoes, and the shoes they most wanted to try but didn't get round to, as well as kit, tech, and nutrition.

The Run4It Podcast will return in the new year with an even bigger lineup of athlete stories, gear reviews, and industry insights, all washed down with the boys' trademark workaday banter. 

To get in touch email: thepod@run4it.com.

Chris and Will discuss their running plans and ambitions for 2022, informed by their learnings over the past 12 months.

Chocked full of insights from another year of training, injuries,  various other mishaps, and a few bright spots, with plenty of call-backs to some key lessons learned from last year's guests. 

To get in touch, email: thepod@run4it.com

Endurance athlete and adventurer Nick Butter joins the boys to talk about his big project for 2022 - the Fit in 50 Challenge. Nick is best known for being the first person to run a marathon in every single country on earth, but he felt that his diet, strength, power, and overall health could be better. This led him to devise the Fit in 50 - "the ultimate 50-week data driven fitness transformation."

Nick talks about what led him to create the challenge, what he's learned so far (we join him in week three), his inspirational journey from working a corporate job to carving his own path as an endurance athlete and public speaker, and his charity, The 196 Foundation. For anyone wanting to make a healthy change in their lives, this is well worth a listen. You can follow Nick's journey day-by-day with full breakdowns on his training on Instagram.

This is Will's last show co-hosting The Run4It Podcast, so regular listeners should prepare themselves for a slightly more sentimental tone to the intro than normal. 

To get in touch, email: thepod@run4it.com.