Couch to Coached- Running podcast

NSRRA Race Updates & South Cheshire 10K Preview | League Tables and Club NewsBig races, new league tables, and exciting changes in the local running scene.In this episode, Rob is joined by Ken and Lewis for a deep dive into the latest updates from the NSRRA and South Cheshire Harriers.The trio break down recent race results, including huge turnout numbers, and explore how new instant league tables and improved technology are making it easier than ever for runners to track progress throughout the season. They also discuss the incredible influx of new members joining local clubs — and why fresh, younger leadership is so important for keeping the running community thriving.A major focus of the episode is the upcoming Crew 10K, now rebranded as the South Cheshire 10K, with updates on new routes, race safety, and why events are selling out faster than ever. Plus, listeners get a sneak peek at brand-new additions to the calendar — including the intriguingly named Secret Half and Secret 20.Packed with local race insight, club passion, and plenty of encouragement to get involved, this episode is a celebration of grassroots running and the community that keeps it moving.HighlightsLatest NSRRA race results and standout numbersNew instant league tables and race technologyThe surge of new members joining local running clubsWhy younger leadership matters for club sustainabilityCrew 10K rebrand: introducing the South Cheshire 10KNew race routes, organisation, and safety prioritiesFirst look at the Secret Half and Secret 20 eventsUpcoming race predictions and encouragement to take partSupporting local clubs through participationRemember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

Marathon Training & Injury Prevention: Coaching, Self-Assessment and Smarter RunningTraining isn’t just about ticking off sessions — it’s about honest self-assessment, smart decisions, and staying healthy for the long run.In this episode of the Couch to Coached Running Podcast, Rob and Emma sit down for a candid catch-up on their recent training weeks, balancing marathon prep, injury management, and the realities of life outside running.After navigating a few technical hiccups, the conversation quickly turns to self-assessment — reviewing training honestly, understanding where sessions went well (and where they didn’t), and why following a structured plan matters. Emma reflects on a demanding week of marathon training, performance insights, and recovery, while Rob shares his experiences managing niggles, protecting a running streak, and learning when to ease off.They also dig into coaching dynamics, injury prevention, and how hills, recovery habits, and listening to your body all play a role in long-term performance. Beyond training, the episode touches on community engagement — from local running sessions and Strava frustrations to upcoming races, running shows, and understanding race scoring systems for competitive events.Thoughtful, practical, and grounded in real experience, this episode is a reminder that progress comes from consistency, reflection, and staying connected to the running community — not just chasing miles.HighlightsHonest self-assessment of training plansMarathon prep, performance reflection, and recoveryManaging injuries and protecting long-term progressCoaching structure, accountability, and flexibilityHills, strength, and smarter training choicesBalancing family life, goals, and runningThe role of Strava in tracking progressRace planning, scoring systems, and competitionCommunity support and engagement through running eventsFollow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

Running Smarter: Coaching Advice, Parkrun & Marathon TrainingIn this week’s episode of the Couch to Coached Running Podcast, Rob, Ben and Emma dive into their latest training weeks with plenty of laughs, reflections, and coach-backed reality checks.The episode kicks off with light-hearted chaos — sweets, tech issues, and general silliness — before settling into a proper training catch-up. Rob talks through the challenges of introducing swimming into his routine and what leadership really means within running groups. Emma reflects on a fast Parkrun, pacing decisions, and why the social side of running plays such a huge role in her motivation. Meanwhile, Ben steps firmly into coach mode, offering feedback on pacing, consistency, and why strength training can’t keep being pushed to the bottom of the list.Across the episode, the trio balance fun with honesty as they discuss missed rest days, running streaks, accountability, and the small decisions that make a big difference over time. It’s a reminder that training isn’t about perfection — it’s about learning, adjusting, and enjoying the process with the right people around you.Whether you’re marathon training, chasing Parkrun progress, or just trying to stay consistent, this episode delivers relatable running chat with a healthy dose of coaching insight.HighlightsWeekly training recaps with honesty (and humour)Pacing lessons and why “the numbers don’t lie”Parkrun reflections and performance decisionsThe importance of strength and conditioningBalancing training with family and real lifeAccountability, missed rest days, and running streaksLeadership and responsibility within running groupsCoaching feedback vs runner instinctsKeeping running social, sustainable, and enjoyableRemember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

The Spine Race Explained: Ultra Running, Mental Resilience & SurvivalWhat does it really take to survive one of the toughest endurance events in the world?In this episode, Rob, Ben and Emma welcome back Gareth Jones to unpack his recent experience at the legendary Spine Race — a brutal 268-mile journey along the Pennine Way that Gareth describes as a survival expedition rather than a race.Gareth shares an honest, unfiltered account of what it’s like to move through extreme weather, exhaustion, and sleep deprivation while navigating one of the most unforgiving routes in ultra running. From hallucinations and physical fatigue to the mental battles that defined the race, he reflects on finishing 22nd out of 87 runners and the lessons learned about pacing, preparation, and resilience.The conversation dives into the realities of self-supported racing — carrying food, managing kit, navigating checkpoints, and making smart decisions when everything hurts. Alongside the hardship, Gareth also highlights moments of camaraderie, humour, and perspective, reminding listeners why mindset and mental health matter just as much as physical fitness in ultra-endurance events.As the episode closes, Gareth looks ahead to future challenges, including races in Marbella and the Arctic, and shares a powerful reminder: ultra running isn’t about obsessing over distance — it’s about respecting the journey from start to finish.This is a compelling listen for anyone interested in ultra running, mental resilience, or what happens when the body is pushed to its absolute limits.HighlightsWhat the Spine Race really involves — and why it’s a survival expeditionBattling unpredictable weather and extreme fatigueMental resilience and decision-making under pressureThe realities of self-supported ultra racingHallucinations, sleep deprivation, and race psychologyFinishing 22nd in one of the world’s toughest endurance eventsLessons on pacing, preparation, and mindsetWhy enjoying the journey matters more than the distanceWhat’s next for Gareth, including upcoming extreme racesRemember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

Marathon training isn’t just about the miles — it’s about understanding why you’re doing them.In this episode, Rob, Ben and Emma break down their current marathon training blocks, comparing plans, goals, and how individual fitness, life commitments, and experience shape the way each runner trains.The trio explore why training plans might start the same but quickly diverge, how to understand the purpose behind each session, and why specificity matters when chasing very different goals — from Emma’s sub-four ambition to Rob’s simple aim of getting to the start line healthy. Along the way, they discuss long runs, threshold sessions, heart rate and pace zones, and how to tell whether your training is actually working.The conversation also dives into managing fatigue, adapting plans when life gets in the way, and the importance of weekly reviews to stay consistent without burning out. Mental health is a key theme throughout, with honest reflections on “mental health miles,” learning from tough runs, and why no run is ever truly wasted.With coaching insight, personal experiences, and plenty of community spirit, this episode is a reminder that marathon training is cumulative — physically, mentally, and emotionally — and that understanding your own body is the most important metric of all.HighlightsComparing marathon training plans and goalsWhy training plans diverge based on fitness and lifeUnderstanding the purpose of each workoutLong runs, endurance, and muscle adaptationManaging fatigue and adjusting training intelligentlyWeekly reviews and learning from each sessionThreshold training and why the last rep mattersHeart rate zones vs pace zones explainedAerobic running and conversational effortRunning for mental health and long-term wellbeingCommunity support, running clubs, and celebrating progressRemember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting relaunch as nominated a few weeks back by Jenna is Tom CruxtonRob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!Want to support Rob & Ben?They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.Don’t forget:✅ Follow us on Instagram✅ Subscribe on YouTube✅ Watch LIVE every MondayAnd while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

After a short break, Rob, Ben and Emma are back — catching up on life, running, and everything in between.In this episode, the trio reconnect to talk openly about work–life balance, coaching, and how injuries, setbacks, and winter training can shape both performance and mindset.The conversation centres on Ben’s recent running journey, including injury frustrations, marathon training adjustments, and the mental challenges that come with interrupted plans. Alongside this, Rob and Emma share coaching insights on feedback, accountability, and why strength training and sensible progression are non-negotiables for endurance athletes.They also dive into the psychology of training — from heart rate zones and long-run lessons to managing expectations, pressure, and enjoyment. With reflections on Christmas, snowy runs, local routes, and the balance between competition and community, the episode highlights how mental health, connection, and consistency underpin long-term progress.Honest, thoughtful, and grounded in real coaching experience, this episode is a reminder to run your own race, adjust when needed, and lean on community when training gets tough.HighlightsReconnecting after a break and resetting prioritiesWork–life balance and managing training alongside real lifeBen’s injury setbacks and marathon training reflectionsThe role of coaching, feedback, and accountabilityStrength training and injury prevention for runnersHeart rate training and endurance developmentThe psychology of running and managing pressureCommunity support vs competitionWinter training challenges (including snowy runs)Running for mental health, enjoyment, and longevityRemember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

ITS CHRISTMAS!!!!🎄 Christmas Day Special – Couch to Coached Running Podcast 🎄Merry Christmas, everyone! 🎅✨In this festive Christmas Day episode of the Couch to Coached Running Podcast, Rob, Ben, and Emma settle in for a relaxed end-of-year chat and answer three fun (and slightly reflective) questions to wrap up 2025 in style.They look back on their highlights from 2025, sharing the moments, milestones, and memories that made the year special. Then it’s eyes forward as they talk about what they’re most looking forward to in 2026, both on the running front and beyond. Finally, things get a little playful as they reveal what’s on their Christmas lists this year — running-related or otherwise. 🎁🏃‍♂️It’s a light-hearted, feel-good episode full of laughs, gratitude, and festive cheer — the perfect companion for a Christmas Day walk, run, or food-coma recovery jog.🎄🎙️ MERRY CHRISTMAS EVERYONE — and thank you for being part of the Couch to Coached Running community!

Couch to Coached Gold: Mental health WandererWelcome back to Couch to Coached Gold, where we dust off the classics and bring you the very best moments from the early days of the podcast.In this special Gold episode, we revisit one of our most powerful and meaningful conversations during our mental health week — our chat with Gareth Jones, also known as The Mental Health Wanderer.Gareth joined Rob and Ben to talk openly about mental health, vulnerability, and why something as simple as walking can be a lifeline. Through honest storytelling and lived experience, he shares how movement, nature, and connection have shaped his own mental health journey — and why creating safe spaces for conversation matters more than ever.If you’re navigating your own mental health, supporting someone else, or simply looking for a quieter, more thoughtful listen — this Gold episode is one worth revisiting.