Beyond the splits

This week, we get stuck into the running 'rules' we all hear but don’t always follow. From “nothing new on race day” and the 10% mileage rule to the 80/20 training split, post-run stretching, carb loading and how many marathons you should really run each year, we debate what’s worth following, what’s outdated, and what we actually do in practice.Russel explains his Amsterdam Marathon decision and meanwhile, Elle clocks another 65-mile week, battles through a windy threshold session and looks ahead to a fast half marathon.We also touch on the dangerous “thin is fast” mentality, the risks of underfueling and the damage calorie restriction can do to endurance athletes. As always, expect honest opinions, training insights, a few running myths challenged, and plenty of debate about what really makes you a better runner.🎧 Listen now, follow us on Spotify and Apple Podcasts, and let us know which running rules you swear by - or happily ignore!

This week we’ve got injury dramas, huge performances in Chicago, more Russel rants and a lot to say about the state of running! 🏃‍♀️🏃‍♂️Here’s what’s on the agenda:😬 Amsterdam: Race Day or DNS?Russel’s plans are hanging in the balance after pacing the Chester Marathon left his sciatica and leg issues flaring up. Is Amsterdam still happening?💪 Elle’s Valencia Marathon Build8 weeks to go and things are going well. 🏙️ Chicago Marathon ReviewWe break down the elite races, from Amos Kipruto’s victory in 2:01 over Kiplimo, Lokedi vs Feysa, plus big results from the Americans. Plus - is Adidas now the undisputed #1 for shoes?🔥 Is Running a Marathon Actually Easy?Spencer Matthews’ comments sparked plenty of online outrage, as usual. We discuss the difference between completing a marathon and racing one, and whether social media is manufacturing controversy for clicks.🇦🇺 Kipchoge Takes on MelbourneEliud Kipchoge is BACK, winning the Melbourne Marathon and breaks the course record. 📅 What’s Next?Amsterdam, the Yorkshire Marathon, Valencia training and upcoming race plans.🎧 Tune in for another week of training talk, elite racing analysis, strong opinions and plenty of running chat.

This week we're talking about:🇬🇧 England Road Relays - Elle recaps a tough 5.47km relay course, battling the hills and still coming away with a strong team result.🌴 Mallorca Training - debriefing miles in the heat, humidity, hills and some questionable hotel treadmills… plus why the crisp autumn weather has never felt so good. ☀️➡️🍂🏃‍♀️ Valencia Is Getting Closer - With nine weeks to go, Elle gets through a 16-mile long run and starts to reset her marathon training😬 Amsterdam - Russel is less than two weeks away from Amsterdam, but confidence is low and goals have been reassessed. We talk injury, mileage, pacing and why he’s now aiming for a more realistic target.⏱️ Manchester Half Marathon Pacing - Russel takes on the 80-minute pacing job - complete with a massive flag, a dodgy hamstring/glute and some very strange race-day noises.🔥 The London Marathon Rant - The 2027 London Marathon is changing format, but is it actually better for runners? We get into the two-day format, and why Russel has officially had enough.🏁 Does the UK Need a Fast Autumn Marathon? Could Manchester become the answer? We debate how the UK could create a genuinely fast autumn marathon and whether runners should be looking beyond London. 🇺🇸 Chicago Marathon Preview - We look ahead to a stacked Chicago field featuring Jacob Kiplimo, Charles Hicks, Clayton Young, Brigid Kosgei, Sharon Lokedi, Jess Warner-Judd, and plenty more.Plus many more tangents and segues along the way.

On this week's episode: Elle makes a bombshell announcements about her upcoming marathon plans. We get into the reasons behind the decision and what that means for the next couple of months. Russel, meanwhile, is still heading to Amsterdam — despite a disrupted build, training solo, and dealing with sciatica and some increasingly creative muscle problems. Then there’s plenty to talk about from the world of athletics.We review Athlos, its attempt to shake up the traditional track-meet format, and debate whether athletics needs more events like it. We also dive into the World Road Running Championships, including the mile, 5K and half marathon races, some huge performances, and the very different tactics that come with racing on the roads.Plus: Northern Road Relays, marathon shoes, Berlin, Valencia, upcoming races and plenty of the usual running chat.

This week on Beyond the Splits, Russell takes us through his Great North Run and, let’s just say, it did not go to plan. He breaks down what went wrong, how the race felt, and what comes next. Elsewhere, Elle’s marathon training build is starting to gather pace (+volume).And then it’s time for a full World Ultimate Championships review. We go race by race, revisit the big performances, discuss the surprises and disappointments, and — most importantly — find out how our predictions actually held up.Who got their picks right? Who completely bottled it? And who is going to have to hear about it until the next episode?

How do you actually set a goal for a race? And what happens when it falls apart halfway through? This week Elle and Russel break down their real approach to goal setting: the A/B/C framework in practice, why performance (i.e. time) might not be the only measure of success, and the goals they're happy to shout about publicly versus the ones they keep to themselves because they sound a bit ridiculous out loud. Plus: what really happens in your head when the A goal slips away mid-race, and how to find something else to hold onto.

This week on Beyond the Splits, Elle and Russell get into the highs and lows of their training this last week, with both hosts navigating their own challenges and some big successes.Russell opens up about a frustrating week dealing with back, hamstring and calf issues, dropping his mileage dramatically and discovering the unexpected joys of the stair stepper. Meanwhile, there’s plenty of discussion around the mental side of being injured - from the strange relief of being forced to rest to the temptation to rush straight back into training.Elle talks through her own return to faster running, including bike sessions, marathon-pace work and a successful comeback to longer running.There’s also a look at the Leeds Country Way Relay, a challenging 100km off-road team event, and a brilliant win for Elle’s women’s team.Plus, we dive into the latest (and final) Diamond League action, make our questionable predictions World Ultimates, and discuss the latest spicy interviews.

This week, we’re doing something a bit different… it’s Room 101 for running. We each bring the things in the sport that drive us absolutely mad - the habits, trends, behaviours, kit choices, and everyday runner quirks we’d happily banish forever.From training clichés to Strava crimes, running etiquette and daily annoyances, we discuss what deserves to be locked away in the vault. Expect some controversial opinions (ahem - Russel), petty grievances, and some things that I'm sure we've all thought at times.The perfect listen for anyone who loves running but has a few things they’d happily throw into Room 101 and never see again.