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This week Jon and Amie catch up on Jon’s training as he builds towards his A-race for the year — the South Downs Way 100. They chat about managing niggles, improving balance, and making more sustainable shoe choices, as well as their new treadmill set-up to help build endurance, add climbing, and better replicate race conditions. There’s also a conversation around the mindset work they’ve both been exploring, learning how to understand themselves better and respond more effectively to the inevitable challenges and setbacks that come with training for big races. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

This week we’re joined by good friends and seasoned runners Kathryn and Paul to chat about their journeys into long distance running. For Paul, that journey led all the way to the Dragon 100 Mile Ultra, a tough race across South Wales from Worm’s Head to Cardiff Bay, and he shares some honest reflections on the highs, lows, and lessons from the experience. We also talk about the value of local races, supporting smaller event organisers, and their long-standing involvement in parkrun, where Kathryn has volunteered (and race directed) over 250 times. They give lots of practical advice — from Paul’s tips for training towards long distance events, to Kathryn’s insights on crewing ultras — and we explore what keeps them coming back for more. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

This week Jon and Amie are joined by Master Mindset and Resilience Coach Lucy Wooldridge to explore the mental side of endurance sport. They talk about creating an “ultra-ego”, a powerful running identity you can tap into when things get tough, and how this can help you access confidence, resilience and belief during big races. The conversation dives into what resilience really means (spoiler: it’s not just pushing through), practical ways to reset your nervous system when things start to spiral mid-race, and why your “why” can be both a powerful motivator and a potential source of pressure. If you’ve ever wondered how to stay calm, adaptable and mentally strong when races get tough, this episode is full of practical ideas you can try, both in training and on race day. You can find out more about Lucy's work or get in touch here: https://www.resiliencewithlucy.co.uk  [email protected] Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

Jon and Amie are rejoined on the podcast by Graham, to talk about his experience running Centurion's Hundred Hills 50k last weekend, as part of his build towards the Thames Path 100 – his first attempt at the 100 mile distance. As part of the training block, Graham used Hundred Hills as a key race rehearsal, deliberately running it on tired legs to simulate the later miles of a hundred, and carrying equivalent race kit. The event turned into a perfect testing ground for pacing, poles, nutrition and mindset. Graham and Jon - who was also participated in the race - chat through what worked, what didn’t (including a liquid-fuel experiment that didn’t quite go to plan), and the small tweaks that can make a big difference later in a race. We also chat about what the rest of Graham's training block looks like, and how he's feeling about the prospect of his longest race to date.  If you're curious about how runners prepare for their first 100-miler, this conversation gives a behind the scenes look at the process. We hope you enjoy it! Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

With marathon season just around the corner, Amie and Jon sit down to chat all about preparing for your first marathon or ultra. We pull together some of the best tips and lessons we've picked up from recent conversations with guests on the pod (along with a few things we've learned the hard way ourselves!). From race day logistics and fuelling strategies, to thinking about event nerves and atmosphere, this episode is all about the small things that can make a big difference on the day. We also talk about the mental side of long races, like preparing simple mantras for different stages of the run and how to stay calm when things get tough. Whether you're lining up for your first marathon or tackling an ultra, we hope this episode will provide some practical advice to help you feel more prepared. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

In this episode, we chat with Lizzie Gatherer about her recent 'ballsy' 70-mile fundraising challenge for Prostate Cancer UK, following her father-in-law's recent recovery. We also talk about another powerful “why” during her fundraising run — carrying a stone for a dying patient, which provided an emotional anchor that instantly refocused her during a dark, cold patch.  Lizzie shares how she stumbled into ultras in 2019, some of her highlight races, and why her golden rule is simple: if it’s not fun, she’s not doing it.  We dip into mindset tactics, including creative reframing; transforming annoying noises as cheering crowds, something Lizzie says is at the heart of her successes. Lizzie opens up about her recovery strategy too — strength training, collagen, magnesium, physio and yoga. And we couldn't leave the conversation without finding out more about some of Lizzie's Backyard Ultra experiences, including an amazing 50 yards at Sherwood Pines, battling extreme sleep deprivation. We also look ahead to her huge goal at this year's Backyard Ultra: 100 yards. More below on how to enjoy Lizzie's discounts: 🧡 Strava Pro - get 20% off premium subscription  💪 Protein Rebel 15% off first order with LizzieG15 🕶 Kyloe in the Wild - 15% off with LizzieG15 Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

In this episode, we chat with Chris Cope about ultrarunning at the sharp end, all while managing Type 1 Diabetes. Chris shares the challenges of stress-induced insulin resistance in multi-day racing, and how moving to a closed-loop system has been a total game-changer for his glucose control, performance and recovery.  We get into Chris' fuelling strategy: separating carbs from fluids to avoid gut issues. We also talk about how being forced to be methodical with nutrition can provide some competitive advantage.  Chris walks us through some of his race highlights, including his 2024 Summer Spine win, and reflects honestly on his recent Winter Spine DNF following a heavy fall on his knee near Hebden Bridge. He reflects on going out hot in the snow, and provides a useful reminder that in ultras, starting “embarrassingly easy” is usually the right call. Easy to say...harder to do. We run through his strength training approach and philosophy, and take a look at what’s next in the race calendar - UTS 100, a 24-hour track race, and a return to the Winter Spine for redemption. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

This episode covers everything Comrades Marathon 🇿🇦 We were lucky to sit down with Jan, four times finisher of the event, which is the world's oldest ultramarathon. Jan painted an amazing picture of the race for us, its history and traditions, the friendship and community that surrounds it, and what drew her back again and again. She also shares tips from her experience, for anyone thinking about taking on the race. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

In this episode, Jon and Amie reflect on their most recent podcast conversations, dig into the details and results from their recent Precision Hydration sweat test, and how they'll use it to inform their training. Jon also talks about his recent attempts making gels at home, and Amie shares key takeaways from meeting Claire Robertson, who runs a specialist Patellofemoral clinic at Wimbledon Clinics. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

In this episode, we sit down with Ian Evans to talk about completing the Winter Spine Race — 268 miles across the Pennine Way — while managing Type 1 diabetes. Ian shares the long road to the finish line, his history of attempts at different Spine events, before finally completing the Winter Full this year. We talk about the mental lows, sleep deprivation, and the simple but powerful mindset of staying in the game long enough for things to turn around. We dive into the practical side; how Ian manages blood sugar in harsh conditions, the kit that made the difference, and the importance of contingency plans when things go wrong. Throughout our chat, Ian reflects on the power of buddying up, the unique Spine community, and how this race reshaped his view of what’s possible with diabetes. We came away from this chat super inspired — we hope you do too. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

In this episode, we’re joined by Alan Davies - V70 runner, Chair of White Horse Harriers running club, and currently the 8th fastest marathon runner in the UK in his age category following a fantastic run at the Richmond Marathon. We chat with Alan about returning to long-distance running later in life, having previously run just one road marathon, and what’s changed as he’s rebuilt his training with clearer goals and better support. Alan reflects on his experiences at the 2025 London Marathon and Richmond Marathon, and how he’s preparing for this year’s London with confidence. We talk about the role of community in staying consistent, why working with a coach and using accurate data (including lactate threshold testing) has helped Alan push for goals he might not have considered otherwise, and what he’s learned along the way that other runners can take into their training. A fun conversation and a great reminder that progress doesn’t stop with age; curiosity, structure and community can keep moving the goalposts. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

In this episode, we’re joined by ultra-runner and registered sport and exercise nutritionist James Hudson, founder of Nutrition for Energy, to explore what effective fueling really looks like for ultra-endurance performance. We unpack the nutrition and hydration strategies behind James’ successful first attempt at the Dragon’s Back Race, including carb intake, sodium balance, and how gut training plays a key role in race execution. James also shares lessons learned from earlier ultras, why pacing and adaptability matter for digestion, and how liquid carbs can be a powerful tool when solid food stops working. The conversation goes deeper into hydration - the importance of balancing water and sodium, how sweat sodium concentration varies hugely between athletes, and why post-stage rehydration can make or break multi-day races. We also explore James’ coaching philosophy around fueling for performance, not restriction, including his “traffic light” system for matching carbohydrate intake to training load, and how better fueling unlocks consistency, recovery, and long-term progress. Find out more about Nutrition for Energy here: https://www.nutritionforenergy.co.uk/ Follow James on Instagram: @jamesohudson Watch James' videos on making your own homemade gels :   https://www.youtube.com/watch?v=Dj4oYcRLxEo https://www.youtube.com/watch?v=z7LKSXegvc4&t=576s Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

In this episode, Jon and Amie dig into the details of Jon’s recent VO₂ max and lactate testing at Oxford Brookes University — what it involved, what data he'll get from it, and how it’ll shape his training in 2026. We also do a low-key kit roundup after some Christmas additions, covering what’s working well and what hasn’t lived up to expectations — including shorts, soft flasks, watches and poles. Jon also talks through his recent entry into Centurion’s 100 Hills and how it fits into the bigger training picture as preparation ramps up for his South Downs Way 100 miler in June. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

In this episode, Amie and Jon sit down to reflect on the year that’s been — both on the run and behind the mic. We share some of our personal running highlights from the past year, the moments that challenged us, and reminded us why we love this sport. We also look back on some of our favourite conversations from the podcast, celebrating the stories, lessons, and people who’ve shaped 2025. To wrap things up, we chat about what we’re excited for in 2026. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show

In this episode, we sit down with Hayley Langley to talk through her journey into ultra running and one of her standout performances at this year's Centurion Autumn 100. Hayley reflects on returning to the 100-mile distance for the second time and dropping her time from 26 hours to an incredible 19 hours 44 in the process, earning a 3rd place finish in the women’s field. We unpack what changed between the two races, how her training has evolved, the process of overcoming injuries and how the race unfolded. We explore some of her biggest lessons - including the importance of strength training, dialling in fuelling in training, and racing efficiently.  This episode is a lovely reminder to be grateful for what our bodies can do, to back ourselves when we’re feeling good, and trust our bodies when it’s time to push. Send us Fan Mail This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  Support the show