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If you've ever skipped a rest day because it felt lazy - this episode was made for you. This week, Coach Anya sits down with Runna athlete and Olympian Colleen Quigley for a short, sharp and very actionable Coach on Call episode all about rest and recovery. Colleen shares how she spent years pushing through when she should have stopped. Now she calls rest days non-negotiable - so what changed? They get into the difference between complete rest and active recovery, how to read your body before you dig yourself into a hole, and why the rest day isn't a break from training - it's where the training actually lands. "You do the workout. And then the rest day is letting it sink into your bones." In this episode: 🛌 When to take a rest day: Reading your body, your block and your wearables 💪 The science of recovery: Muscle repair, cortisol reset and why bones take longer than muscles 📊 Active recovery vs complete rest: The difference and when each one is right 🏊 What an Olympian does: Colleen's go-to recovery options and why she swears by them 🧠 The mental reset: "You are more than just a runner" - and why that matters Want to give Runna a go? 🆓 Try it FREE for 2 weeks with code: PODCAST26 👉 https://web.runna.com/redeem?code=PODCAST26 📱 Follow for more running content: Instagram → @runna TikTok → @runna 📺 You can watch our episodes too! → @therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Sticking to your marathon training plan but still doubting you can finish? Five weeks out, the novelty of training can start to fade and self-doubt can creep in. Coach Anya sits down with Carson Gillaspia (@CrustbyCarson) to talk about what this stage of marathon training actually feels like - the honest setbacks, what’s working, and why trusting the work you’ve already done can sometimes be the hardest part. Known as @CrustbyCarson, Carson’s food and running content has made waves across the internet. He’s spent the last few years championing both the pursuit of the perfect sourdough loaf and long-distance running as tools for mental wellbeing. Now, as he trains for his fourth marathon, he opens up about the doubts that surface as race day gets closer. As Anya builds towards her own start line in New York, they get into the reality of being five weeks out, how to handle those inevitable wobbles in confidence, and the coaching lessons that can help you trust the foundations you’ve already built. In this episode: 🎉 Last Year's New York: too many high-fives, not enough pacing 💛 Running for His Grandad: training through grief, and what it's given him 🧠 The Self-Doubt Nobody Warns You About: why "on track" doesn't always feel like it 📈 The 10% Rule: building mileage and speed without overloading 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Please note: this episode contains references to suicide and mental health. If you or someone you know is struggling, please reach out to a healthcare professional for support. Fergus Crawley attempted to take his own life ten years ago. This year, on the anniversary of that day, he set a Guinness World Record for 10 Ironman-distance triathlons in 10 days, across 10 UK cities, raising money for CALM. This week, Anya sits down with the hybrid athlete to talk about the three concussions that ended his rugby career, the years he spent telling no one what he was going through, and the day in Cardiff, eight days into his Ironman challenge, when he genuinely thought it was over. In this episode: 🏉 Rugby to Rock Bottom: three concussions in four weeks, and the void that followed 🧠 Rock Bottom & Recovery: his 2016 suicide attempt, and eighteen months of silence 💪 Why Endurance Helps: five reasons training supports mental health, without being a substitute for it 🌍 Project TENacity: the Guinness World Record he kept quiet until it was done 🎧 New episodes every Friday with Olympians, World Record holders, and inspiring voices from the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Doing everything right but not seeing the results? You're not alone, and it's rarely about trying harder. This week, Coach Steph and Anya unpack the four most common reasons a runner's training plateaus: unclear goals, the "grey zone" trap, under-recovering, and skipping strength work, plus practical fixes for each one. What You'll Learn: 🎯 Why you need a real goal, not just a vague one ⚖️ Why your easy runs probably aren't easy enough 😴 The three things that actually drive recovery 💪 Why strength training could be the missing 6% edge Covering everything from goal-setting and easy pace discipline to sleep, nutrition and strength work: this is the perfect guide for anyone who feels stuck at the same pace no matter how hard they train. Want to give Runna a go? 🆓 Try it FREE for 2 weeks with code: PODCAST26 👉 https://web.runna.com/redeem?code=PODCAST26 🎧 Take this on your next run → https://linktr.ee/runnapodcast 📱 Follow for more running content: Instagram → @runna TikTok → @runna 📺 Watch more episodes → @therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Lucy Davis has been called masculine her whole life. And she wants other women to stop treating strength and femininity as a contradiction. This week, Anya sits down with Lucy, the true embodiment of the hybrid athlete to talk about leaving competitive swimming at 18, breaking the HYROX Women's Open World Record on her first ever solo race, and going on to run multiple sub-3-hour marathons and ultras. Lucy is also honest about developing an eating disorder in her early twenties, and how learning to focus on what her body could do, rather than how it looked, changed her relationship with sport for good.  We get into refusing to be boxed in, her sister Megan's role in building activewear brand Aesene, and Lucy’s recent comeback from knee surgery - including a secret first-ever half Ironman she told no one about until it was done. Plus, we get a podcast exclusive on her first marathon back since surgery! In this episode: 🏊‍♀️ From Swimmer to World Record Breaker: leaving competitive swimming at 18 and stumbling into HYROX by accident on her first ever solo race 🕳️ Sitting With Discomfort: her mindset for pushing through the "pain cave" when everything in her wants to stop 💪 Refusing to Be Boxed In: one sport, one idea of femininity, one idea of success - and why she's rejected all three 🧠 Body Image & Sport: her honest reflection on developing an eating disorder in her early twenties, and the shift from how her body looked to what it could do 🩹 The Secret Comeback: a first-ever half Ironman just six months after knee surgery, telling no one until it was done 🎙️ A Podcast Exclusive: her first marathon back since surgery Please note: this episode contains references to disordered eating. If you or someone you know is struggling, please reach out to a healthcare professional for support. 🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Feeling that September pull to reset your running routine or set some new goals? You're not imagining it. This week, Coach Steph and Anya break down the psychology of the "fresh start effect" and why this time of year makes us all feel more motivated. Steph shares three practical coaching tips you can use to turn that motivation into a routine that actually survives winter: from setting realistic goals, to preparing for the winter season ahead, and carrying summer's mindset forward. What You'll Learn: 🧠 The psychology behind why September feels so motivating 🎯 How to set realistic goals based on where you are now, not where you wish you were ❄️ Why winter training gets harder, not easier, and how to prepare for it 💪 How to lose the all-or-nothing mindset and adjust your plan instead of abandoning it 🧥 Simple ways to prepare mentally and physically before conditions toughen up ☀️ Why carrying your summer running joy into autumn helps you stick with it Want to give Runna a go? 🆓 Try it FREE for 2 weeks with code: PODCAST26 👉 https://web.runna.com/redeem?code=PODCAST26 🎧 Take this on your next run → https://linktr.ee/runnapodcast 📱 Follow for more running content: Instagram → @runna TikTok → @runna 📺 Watch more episodes → @therunnapodcast Sources: Dai, H., Milkman, K.L., & Riis, J. (2014). The Fresh Start Effect. Management Science. Hosted on Acast. See acast.com/privacy for more information.

Jordan Litz went from the US Olympic Trials in swimming to becoming the longest-running Fiyero in Wicked's history, first on Broadway and now in the West End's 20th anniversary production. Anya sits down with Jordan to talk about the wildest crossover of endurance and performance: running the New York City Marathon last year and then walking straight onto the Wicked stage for two full shows, forty minutes after crossing the finish line. Jordan talks about the discipline that carried him from a black line in a swimming pool to eight shows a week on stage, training for a marathon around fatherhood and a demanding schedule with Runna, and why he's changing everything for a redemption run at the 2026 New York City Marathon. In this episode: 🏊 Pool to Stage: US Olympic Trials swimmer to Broadway's longest-running Fiyero 🏙️ Marathon Meets Matinee: NYC Marathon followed by two Wicked performances, same day 💪 High-Performance Repetitiveness: 1,800 shows, 20 years of swimming, and what consistency really takes 👨‍👧‍👧 Time Management: Training with Runna around eight shows a week and being a dad 🎯 The Redemption Arc: Chasing a faster marathon (and Harry Styles) in 2026 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Joe Wicks, aka The Body Coach, joins Ben and Anya on The Runna Podcast to discuss his journey with running, how movement serves as medicine for mental health, and why he’s on a mission to get 50,000 people moving in 2026. From launching the viral "PE with Joe" sessions to mastering the "Jeffing" run/walk method and smashing a sub-20 minute 5K with Mo Farah, Joe shares honest, actionable advice for runners of all levels. Whether you are new to marathon training, looking for running motivation to improve your daily routine, this conversation covers it all! In this episode, we explore: 🏃‍♂️ Running as Medicine:How exercise shaped Joe’s life from childhood and why he believes it can transform anyone's wellbeing. 🚶‍♂️ What is Jeffing?:  Discover the run/walk method that makes marathon running and long-distance goals accessible to everyone. 💪 PE with Joe: A behind-the-scenes look at the first lockdown morning that reached over a million live viewers. 🧠 Consistency & Motivation: Joe’s philosophy on why the "zero to one" person matters most and why you should set goals publicly. 🎯Beyond the Finish Line: Why Joe’s current goal to get 50,000 people moving matters more than any PB. 🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Four years ago, Anna Archer ran her first marathon with Runna. She finished in 5:27, cried at 30K, and swore she'd never do it again. She's now done five. Her most recent was 3:59. Anya and Ben sit down with runner and content creator Anna Archer for one of the most honest conversations we've had about marathon running, body image and how life-changing running can be. Anna talks about flipping her platform from diet content to mental health in her early twenties, learning the difference between running for freedom and running for control, and why no pressure was the thing that finally unlocked her best race. In this episode: 🏃‍♀️ Marathon Training: 5:27 to 3:59 - four years of progression and what actually changed in her running performance. 🧠 Running & Mental Health - using running to regulate your emotions, not punish or control your body. 💪 Body Image & Sport Performance = "What can my body do rather than what does my body look like?" 📱 From Diet Content to Running Inspiration - how Anna flipped her platform and found an audience that needed something different. 🎯 Marathon Strategy & Mindset - why her best marathon came when she stopped focusing on the result. ⭐ Consistency Over Motivation - "You'll Accidentally Be Amazing" - why showing up is the only strategy you need. 🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast *Please note, this episode contains references to disordered eating and mental health. If you or someone you know is struggling, please reach out to a healthcare professional for support.* Hosted on Acast. See acast.com/privacy for more information.

Does heat training actually make you faster? Running in hot weather isn't about pushing harder - it's about adjusting smarter. This week, Ben and Anya break down the science behind heat acclimatisation: what's happening to your body when temperatures rise, why adaptation kicks in faster than most runners expect, and the five practical adjustments that actually make the difference - when and where to run, how to reset your pace, what to wear, how to hydrate, and when to dial it back. What You’ll Learn:  ☀️ Why running in the heat feels so hard - and why that's actually a good sign 🧠 The science behind heat adaptation and VO2 max gains 👟 What to wear to stay cool, comfortable, and chafe-free 💧 How to hydrate and fuel properly in hot weather 🥵 How Runna's Adapt for Heat feature automatically adjusts your paces 🚨 Safety tips and knowing when to stop Want to give Runna a go? 🆓 Try it FREE for 2 weeks with code: PODCAST26 👉 https://web.runna.com/redeem?code=PODCAST26 📱 Follow for more running content: Instagram → @runna TikTok → @runna 📺 Watch more episodes → @therunnapodcast  Data sources: Runna Customer Product Survey (2026), Lorenzo (2010) via GOREWEAR & Runners Connect - runnersconnect.net/heatacclimatization, The Weather Channel (2025) - weather.com, iRunFar (2021) - irunfar.com/handle-the-heat-heat-acclimation-for-endurance-running Hosted on Acast. See acast.com/privacy for more information.

"I knew exactly what was wrapped under the tree. I just had to go downstairs and open it." 🏆 This week on The Runna Podcast, Izzy speaks to Olympic and World medallist Josh Kerr just days after he broke the men's world record for the mile. Josh's run made history: the first British-held mile world record since Roger Bannister's era, run in front of a home crowd of 60,000 people. But this conversation goes beyond the stopwatch. Josh shares how he came back from a serious calf injury in Tokyo, why he announced his goal to the world before he knew he could pull it off, and how he learned to sit with doubt instead of fighting it. In this episode: 🏆 The Fastest Mile Ever: 3:42.66, and what it took to get there 🧠 "Analysis Is Your Paralysis": The Mindset Behind a World Record 📣 Going Public: Announcing the Goal Before He'd Achieved It 💔 The Comeback: Coming Back From a Serious Calf Injury in Tokyo 🎯 "Don't Let Anyone Tell You, You Can't Do It": His Advice for Anyone Chasing a Big Goal 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Tilly Ramsay is one of the most joyful people you'll meet. She's also quietly one of the most competitive. You probably know her from her cookery shows and as Gordon Ramsay's daughter. What you might not know is that she beat both her parents in a triathlon, set her 10K PB during her first marathon, and is already hunting for the next scary thing to sign up to. This week, Anya sits down with TV presenter, cook and marathon runner Tilly Ramsay to talk about her 16-week training block, the recipes that fuelled it, and why running and cooking have more in common than anyone expects. In this episode: 🍕 Recipes for Runners - Tilly's top 3 meals from her 16-week marathon training block 🍳 Cooking & Running - Why practice, discipline and mistakes connect them - and Gordon Ramsay’s running advice 💃 Strictly to Start Line - What the youngest ever Strictly contestant learned about doing scary things  🎯 "When I Commit I Give It My All" - The mindset behind every race and every recipe  🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

Most people found her two years ago. She's been running for 19. This week on The Runna Podcast, Ben and Anya sat down with running content creator Mary McCarthy to go behind the times, the content, and the self-belief of one of the UK's most exciting marathon runners right now. From competitive swimmer to cross-country champion to 2:50 marathoner. From zero followers to hundreds of thousands of women who started running because of her. And a sub-2:30 marathon goal she's only just getting started on. Whether you're chasing your own marathon PB, searching for running motivation, or just curious how someone builds that kind of quiet belief - this one's worth your next long run. In this episode: 🏊 The Hidden Base: The 19-year athletic base behind a 2:50 marathon 🎯 Training First, Always: Marathon training and her race day strategy 🍽️ Fuelling Like an Athlete: Why underfuelling is quietly holding your running back  💬 Beat the Boys: Beat the Boys: where it came from, and why it resonates far beyond running 🏃‍♀️ Motivating Women to Move: Why "I started running because of you" means everything 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

"Last year, I was learning about myself. Now, I am myself." This week on The Runna Podcast, Ben and Anya speak to dancer, content creator, and marathoner Austyn Farrell. Austyn Farrell's online feed is full of joy, from hilarious skits to viral dance videos. But this conversation goes deeper. Austyn shares his history of mental health struggles, substance misuse and a loneliness that performing couldn't fix - and how everything changed two years ago when he started running. He joined us in the studio having just run a sub-3 marathon in London! This episode is a perfect mixture of inspiring honesty and comedic gold. Listen for more on: 🎭 From Rock Bottom to Sub-3: Two years from substance misuse to 2:58 🧠 "You Can't Fake a Run": The one thing that was entirely his 💜 Running for Mind: In memory of Nathan Williams and Cherry Valentine 🌈 Running as Identity: Big Games Run Club, Rainbow Road, HYROX in a Pride vest 🏃‍♂️ "It's All Mental": Mindset, marathon PB, sobriety - all connected 🎯 "You Cannot Fail Unless You Try": For anyone who feels where he was *Please note, this episode contains discussion of substance misuse and suicide, which some listeners may find upsetting. If you or someone you know is struggling, please seek professional support.* 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://join.runna.com/lKmc/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.

"My passion has always been in helping people achieve their active goals - which is how this all started." After 5 years building Runna from an idea to the world's top-rated running coaching app, Coach Ben has made the decision to move on and take a well-earned break.  In this special farewell episode, Ben and Anya look back at over 100 weekly episodes together: the most inspiring conversations, the moments that had them in stitches, and the guests they'll never forget. And in true Ben style, he signs off with two coaching tips to help you keep running for life. Ben's passion has always been helping people achieve their active goals - it's what started Runna, and it's what will shape whatever comes next for him. For now, he's stepping back to focus on his own training, spend more time with Jess and Scoobie, and work out the next chapter. The Runna Podcast isn’t going anywhere. But this episode is our chance to say thank you - for the coaching, the laughs, and everything Ben has built. We hope to see you on the start line soon. Listen for more on: ✨ Ben’s most inspiring moments: Alex Yee & Lucy Charles-Barclay 😂 The moments that made us laugh: Harry Judd & Romesh Ranganathan 🧠 Why nerves mean you're ready to race 💚 Why enjoyment is the only sustainable training plan 🔮 What's next for Ben: His 10th Ironman, coaching, and life beyond Runna 🎙️ Share your thoughts on The Runna Podcast: https://runna.typeform.com/to/QaEpqhlk 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 📺 Watch the full episode → youtube.com/@therunnapodcast Hosted on Acast. See acast.com/privacy for more information.