Advertise on podcast: The Runna Podcast

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

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

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

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

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

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

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

Want to know an Olympic Champion’s formula for success?  This week on The Runna Podcast, Ben and Anya sat down with Max Whitlock OBE - one of the most successful gymnasts in Olympic history. After walking away from the sport, Max explained why he’s back from retirement with unfinished business, and setting his sights on the 2028 LA Olympics.  Alongside his gymnastics comeback, Max has taken up running - bringing an Olympian’s discipline and a laser-sharp routine to a brand new challenge. And we gain exclusive insight into his 5k PB attempt, completed with Anya on the morning of the recording! In the episode, we cover: 🧠 Max’s formula for success: routine and repetition  🔥 The fear of failure that followed Olympic success 🎯 Staying in your own lane when expectation becomes overwhelming 🔁 Why he walked away from gymnastics - and what pulled him back for LA 2028 🏃‍♂️ How running supports his training, mindset, and perspective ❤️ Fatherhood, balance, and finding purpose beyond medals 🌱 Why success now looks different, and healthier, than ever before This episode is full of valuable takeaways you can apply to your running and everyday life.  🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and running inspirations.  🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

What if the secret to becoming a world champion wasn’t talent, data, or pressure… but joy, curiosity, and the freedom to fail? This week on The Runna Podcast, Ben and Anya sit down with Chrissie Wellington OBE - four-time Ironman World Champion, undefeated in 13 Ironman races, and one of the most iconic endurance athletes in history with a largely untold story. Chrissie didn’t touch triathlon until age 30. She discovered running by accident. She trained by feel, not data. And she rose to the top of the world by relying on joy, intuition, and a deep love of movement - not metrics or expectations. This episode is more than an elite athlete story. It’s a blueprint for anyone who wants to run, train, or live with more purpose, freedom, and self-belief. In this deep dive on mental toughness and endurance mindset, we discuss: 🧠 The psychological tools behind her undefeated streak  🔥 Why naïveté, not pressure, made her unstoppable  🌄 How Nepal shaped her resilience and training philosophy  🏆 How she won the Ironman World Championship on her debut  💥 Her iconic 2011 ‘perfectly imperfect’ win (and what it teaches us about failure)  ❤️ How to find joy even when training gets hard  🌱 Why she retired at her peak - and how to redefine success Chrissie’s story will shift your perspective entirely. This is one of the most emotional, philosophical, and uplifting episodes we’ve ever recorded. 🎧 Follow us for new episodes every Friday with Olympians, World Record Holders, and running inspirations.  🎁 Try Runna FREE for 2 weeks with code PODCAST25. 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

In this episode of The Runna Podcast, we sit down with Kayla Jeter - NEW Runna Coach, sports psychologist, ultramarathoner, and the powerhouse behind 100 Miles of Summer, the global running movement followed by hundreds of thousands. A former Division I volleyball standout, her path shifted after a career-changing ACL injury, the loss of both parents, and the heavy reality of stepping away from the sport that once defined her. What began as running to explore a new city became running for community and purpose - and ultimately a mission to help others grow inside and out. Kayla’s “1% Better Every Day” mindset, brings empathy, energy, and sports psychology to empower runners to pursue progress over perfection. We discuss: 🔥 How a D1 volleyball star rebuilt her identity after ACL injury 💔 Navigating grief and caring for her parents through illness 🧠 Why she says “running got me out of my head and into my body” 🌍 The rise of 100 Miles of Summer - now over 260,000 participants strong 🏃‍♀️ Her role in the FURTHER ultramarathon project ✊ Representation in endurance sports (“you can’t be what you can’t see”) ✨ Her mission as a Runna Coach - helping athletes grow inside and out 💭 Her sports psychology toolkit for confidence, self-belief and resilience Whether you’re navigating a setback, returning to training, or looking for a running community that truly feels like home, Kayla’s story will resonate. 🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

From 250 lbs in rehab to 11 consecutive Marathons in NYC: Zac Clark's addiction recovery story that raised $750,000 for mental health treatment. At 27, Zac entered addiction recovery weighing 250 lbs, broken and searching for purpose. One morning, he walked up a small hill outside the treatment centre. Two weeks later, he ran it. That single hill became the catalyst for 14 years of sobriety and a marathon training journey that changed everything.  In this episode, Zac - founder of the Release Recovery Foundation, ultramarathoner, and former The Bachelorette finalist - sits down with marathon coach Ben Parker to share how running became his medicine for mental health recovery.  Today, Zac has completed 11 New York City Marathons in a row and leads a nationwide running community that raised over $750,000 this year through 122 marathon runners helping people access addiction and mental health treatment.  We discuss:  His addiction recovery journey - rebuilding life from rock bottom Why movement became daily therapyHis self improvement mindset - accountability and starting smallRunning tips - from 250 lbs to sub-3:30 marathon finish & 11 NYC Marathons 🎙️ Quick note: The audio in this episode isn’t quite up to our usual standard due to a problem our studio had with the mics. Thanks for bearing with us! 🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and running inspirations.  🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Shin splints, runner's knee, and IT band syndrome explained by expert running physio Adrian D'Costa - discover how to prevent and fix the most common running injuries with proven strength training and recovery strategies. In this episode of The Runna Podcast, hosts Anya Culling and Ben Parker sit down with Adrian D'Costa, Head Physio at Runna and one of London's leading running injury specialists. Learn the science behind patellofemoral pain syndrome, medial tibial stress syndrome, and IT band pain and the prevention and load management techniques to keep you injury-free. What you’ll learn:  ✅ Why runner's knee affects 25% of runners (and how to prevent it) ✅ The truth about shin splints as a bone stress injury ✅ Best strength exercises for runners: the "rainbow quadricep method" ✅ Why hip stability beats stretching for IT band syndrome ✅ Recovery secrets: cross-training, sleep, and smart training cycles ✅ Load management strategies for marathon training This episode targets the 3 most common running injuries, what they are and how to prevent & recover from them.  *Listener Note* We hope you found this episode helpful. Please note that this discussion is for general information only and is not a substitute for individual medical advice. Part of this episode touched on hormonal health, and we’d like to provide some additional clarity. Hormonal contraception does not stop oestrogen production or inherently compromise bone health. Suppression of ovulation with combined hormonal contraception does not mean that oestrogen production stops, nor does it place someone into a low-oestrogen state.As discussed, menstrual changes can be one possible sign of physiological stress, but they should not be used as a primary or shortcut measure of health. For all athletes, assessment should focus first on training load, fuelling, recovery and overall energy availability.If you have any questions on the subject, please seek medical advice. 🎧 Subscribe for new episodes every Friday, featuring Olympians, physios, and everyday runners chasing extraordinary goals. 🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

When Uly Morazan signed up for his first half marathon, he didn’t even own running shoes. Four months later, he crossed the finish line of the New York City Marathon, joining the 1% of people who can call themselves marathon runners. In this episode of The Runna Podcast, Coach Ben Parker sits down with Uly - actor, comedian, and LGBTQ+ creator - to unpack his chaotic, hilarious, and unexpectedly heartfelt journey from “I hate running” to marathon finisher. Uly brings the raw, relatable reality of training for your first marathon - from his first-ever gel (“disgusting”), to discovering salt tabs, to learning that sometimes walking is part of running. His story is messy, honest, and proof that your attitude and sense of humour can carry you through the toughest miles. What You'll Learn:  ​​✅ Uly’s firsts: gels, salt tabs, carb loading & all the rookie mistakes 💪 Running for beginners: how to build mileage safely through setbacks 🥤 Fueling tips: lessons learned the hard way about gels, hydration & recovery ❤️ Staying motivated: how community, confidence & small wins keep you going 🧠 Marathon mindset: how humour and attitude get you through the chaos Whether you’re just starting your first 5K or dreaming of your own marathon, Uly’s story will make you realise you’re not alone in figuring it all out. Because the truth is - you don’t have to think of yourself as a ‘runner’ to start.  🎧 New episodes every Friday featuring Olympians, world-record holders, and everyday runners chasing extraordinary goals. 🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Olympic bronze medalist Molly Seidel sits down with Coach Ben to share her journey from high-school prodigy to making marathon history in Tokyo. Molly opens up about her courageous decision to withdraw from the NYC Marathon, what it truly takes to compete at the highest level, and the lessons that have shaped her career - including the hardest one: knowing when to stop. In this raw and honest conversation, she reflects on rebuilding after setbacks, balancing passion with pressure, and why she keeps coming back to running - despite injuries, self-doubt, and constant challenges. When Molly became the first American woman in 17 years to medal in the Olympic marathon, it was the culmination of years battling adversity and rediscovering joy on her own terms. What You'll Learn:  🧠 How a growth mindset transformed her career  💪 Good pain vs bad pain - how do you know which is which?  🥇 Inside her Tokyo Olympic bronze medal race  🌄 Why she's shifting to trail ultras  ❤️ Balancing ambition with self-care  😴 The recovery secret every runner forgets Whether you’re chasing a new personal best or rekindling your love for running, Molly’s insights from her time as an elite athlete offer a refreshing perspective you won’t want to miss. 🎧 New episodes every Friday with Olympic legends, elite runners, and expert coaching advice. 🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Winter running doesn't have to be a struggle.  Ben and Anya share 6 essential coaching tips for running through winter - helping you stay motivated, healthy, and consistent when it’s dark, cold, and easy to skip your runs. Whether you’re training for a spring marathon or just keeping your running routine on track, this episode covers everything from cold-weather gear and nutrition to goal-setting, recovery, and mindset. What You'll Learn:  ❄️ How to stay motivated when mornings are dark and cold 🏃‍♂️ Goal-setting strategies to keep your training on track 🧠 The 10-minute rule to actually get out the door 👟 What to wear for safe, visible running in the dark 💪 Strength and recovery hacks to avoid injury 🌧️ How to train smart and build consistency for spring Perfect for winter runners, marathon prep, and anyone trying to stay fit and focused through the colder months. 🎧 New episodes every Friday with Olympic legends, elite runners, and expert coaching advice. 🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.