Couch to Coached- Running podcast

Running at 250%: Injury Comebacks, Marathon Training & Parkrun BanterWeather chaos, injury comebacks, and Rob operating at 250% energy… it can only be Couch to Coached.In this week’s episode, Rob, Ben and Emma catch up on their latest training weeks, sharing the highs, setbacks, and laughs that come with marathon prep, ultra ambitions, and returning from injury.Rob kicks things off in full-force mode, reflecting on how his training is going, the mental boost running continues to give him, and why supporting others through Couch to 5K and local running groups adds so much purpose to the journey. As always, his mix of humour, honesty, and community spirit sets the tone for the episode.Ben opens up about his careful return to running after injury, why “testing the waters” matters, and the importance of pacing and structured progression. Emma shares her own ups and downs, including thriving in cold weather, rolling her ankle mid-run, and approaching her upcoming ultra with the mindset of treating it as a fun day out rather than pure pressure.The trio dive into recovery, pacing strategies, parkrun check-ins, and the competitive spirit runners can’t quite switch off — alongside reflections on triathlon training, upcoming races, and the deeper meaning charity and community bring to running.Packed with humour, realism, and motivation, this episode is a reminder that progress isn’t always linear — but with the right people around you, you’ll keep moving forward.To utilise Robs Brand ambassador discount for Ruun Athletic Apparel- use code RUNNINGROB for 10% discount.sign up for the Protein Rebel Running Festival here- running festival 2026 – Protein Rebel UKHighlightsRob’s “250% energy” and community-driven motivationRunning through cold, heat, and unpredictable weatherBen’s return to training after injuryWhy pacing is everything in marathon prepEmma treating her ultra marathon as a “fun day out”Managing setbacks like ankle rolls and nigglesThe mental side of recovery and resilienceParkrun as a perfect performance gaugeCouch to 5K support and community engagementTriathlon goals, charity events, and what’s next

Running a Giant Strava Penis for Prostate Cancer Awareness- Special Guest Lizzie GathererWhat do Strava art, ultra running, and prostate cancer awareness have in common?This week, Rob and Emma are joined by the incredible Lizzie Gatherer, who is taking on one of the most unique charity challenges we’ve ever featured…Lizzie is running a 70-mile route shaped like a penis — yes, really — to raise awareness and vital funds for Prostate Cancer UK.Behind the humour is a powerful message: prostate cancer is one of the most common cancers in men, and far too many people avoid getting checked because of stigma, misunderstanding, or embarrassment. Lizzie is using comedy, community, and an unforgettable Strava map to break down those barriers and get people talking about men’s health.In this episode, Lizzie shares her ultra running background, what inspired the challenge, and the emotional connections behind the miles — including dedicating part of the run to someone living with prostate cancer. The conversation is full of laughs, honesty, and an important reminder: health checks save lives.And as if that wasn’t enough, Lizzie also hints at future plans to create a similar awareness campaign for women’s health next year.A joyful, ridiculous, and deeply meaningful episode that proves running can be a force for real change, because when you’re raising awareness, sometimes you’ve just got to whip out something unforgettableSponsor Lizzie here - Elizabeth Gatherer is fundraising for PROSTATE CANCER UKHighlightsLizzie’s 70-mile Strava art charity challengeRaising money and awareness for Prostate Cancer UKWhy prostate cancer screening matters (especially for men over 50)Using humour to tackle stigma around men’s healthLizzie’s journey through ultra running and endurance eventsCommunity support and the emotional meaning behind the runFuture plans for women’s health awareness initiativesFollow 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.

Protein Rebel Running Festival Interview Series – Episode 1: Helen RyvarBack in June 2025, Rob and Ben had the chance to sit down at the Protein Rebel Running Festival and record a series of special conversations with five truly extraordinary and inspiring people from the running community.For reasons Rob still can’t fully explain… he’s been sitting on these interviews ever since. But the wait is finally over — and we’re excited to start releasing them.First up is Helen Ryvar.Helen’s story is one of resilience, determination, and the kind of mindset that reminds you why running is about so much more than pace or distance. In this conversation, Helen shares her journey, her challenges, and what keeps her showing up — not just as a runner, but as a person who inspires those around her.This is the first episode in our Protein Rebel Festival Interview Series, and it’s the perfect way to kick things off: honest, uplifting, and full of the community spirit that makes events like this so special.Whether you were at the festival or hearing about it for the first time, you won’t want to miss this one.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.

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”.