I Can Run A Marathon

What was the London Marathon like before gels, super shoes, and sports science?In this episode of I Can Run a Marathon, Emma B meets Vernon Thomas, a runner from the very first London Marathon in 1981, right at the finish line on The Mall. From running in retro shoes to advice that completely flips modern marathon thinking, Vernon shares what it was really like… and why you might be overcomplicating your own race.As we head towards the London Marathon 2026, we think you’ll find this episode reassuring about how to run your own race!Every week, we want to hear how your marathon journey is going… the wins or the wobbles. Just WhatsApp us on +44 333 00 333 00.This episode is sponsored by the British Heart Foundation. Learn more at bhf.org.uk/events Watch the full episode on the Virgin Radio YouTube Channel from 6pm on Thursday 19th March 2026.

After Emma B had to pause her running from a setback, this week’s episode is all about resilience. She’s joined by Royal Ballet principal dancer Steven McRae, whose career was nearly ended when he snapped his Achilles during a performance at the Royal Opera House in front of 2,500 people! Emma B and Steven talk about how he rebuilt his body after having to learn to walk again, why setbacks can become your a strength, and the mindset that helps you keep going when everything feels stacked against you.Steven may never have run a marathon, but his story of recovery and mental strength will be useful whether you’re running, or just going through a tough patch.Every week, we want to hear how your marathon journey is going… the wins or the wobbles. Just WhatsApp us on +44 333 00 333 00.This episode is sponsored by the British Heart Foundation. Learn more at bhf.org.uk/events 

Emma B goes inside a biomechanics running lab with Dr Paul Brice at PB Biomechanics in Oxfordshire, to find out about the real science of running, why tiny technique tweaks can massively change your efficiency and how to best optimise your body later on in a run.You’ll see Emma B tested on force plates and a high-speed treadmill, which pulls 150+ running metrics in seconds! We break down the stuff runners obsess over (cadence, overstriding, ground contact time) and call out the myths, including why chasing “180 cadence” can be complete nonsense, and what you should focus on instead.This is a very visual episode! Please watch the full video from Thursday 5th March at 6pm on the Virgin Radio YouTube channel, where you'll see all the graphics and breakdowns.Find out more about Dr Paul Brice’s work: https://www.pbbiomechanics.com/ Every week we want to hear about how your training is going - any wins, wobbles, or footage of you stretching to 80s anthems (like Emma!), please WhatsApp us on +44 333 00 333 00.This episode is sponsored by British Heart Foundation. Learn more at: https://www.bhf.org.uk/events 

Emma's joined by leading women’s health coach and menopause fitness expert Kate Rowe-Ham. Kate tells Emma how she ran a marathon in 3:47 in her 20s, and did the same 20 years later! Plus, what really changes in our bodies as we grow older? What works best for your tummy on a long run? The simple trick to helping your long runs feel easier on the legs, and how to get over a "nervous wee".Every week we want to hear about how your training is going - any wins, wobbles, or footage of you stretching to 80s anthems (like Emma!), please WhatsApp us on +44 333 00 333 00.Find out more about Kate: https://www.owningyourmenopause.com/ Kate's new book 'The Longevity Solution' is out now: https://www.hodder.co.uk/titles/kate-rowe-ham/the-longevity-solution/9781399751575/

In this episode of I Can Run A Marathon, Emma sits down with ultra-runner, UK Athletics approved running coach and author of ’Start Where You Are’, Sabrina Pace-Humphreys to talk about the one thing beginner runners have been missing (especially in midlife). Sabrina tells Emma about starting from scratch after severe postnatal depression, the “shuffle” run-walk method that helped her, and why so many people quit too early. They also chat about the pressure to “look like a runner”, training through periods, the menopause, and the myth that running ruins your knees.Don't forget you can WhatsApp the programme and let us know how you are getting on, the number is +44 333 00 333 00

Grab your trainers and turn up some Kendrick Lamar because this week, Emma B sits down with actual RUNNING ROYALTY - Eilish McColgan! Fresh from a hairdressers in Dubai, Eilish shares her elite advice for rookie runners tackling their first London Marathon. Find out why missing a weekend of training is actually FINE (Emma's already got this clipped on her phone), how treadmill running can lead to PBs (despite what some might say), and what's really on an elite athlete's running playlist. Plus, why consistency beats perfection every single time, and she reveals her aims for running the London Marathon this year! Let’s face it, this is the only sport where everyday runners compete on the EXACT same course as elite champions. Don't forget to WhatsApp us on +44 333 00 333 00 with your running wins, wobbles, and weekly running updates! 

What if the hardest part of running a marathon isn’t the running at all?In this episode of I Can Run A Marathon, Emma B is joined by journalist, author and mental health campaigner Bryony Gordon, who tells us why just getting up and starting is the real battle, and how running helped save her life!Bryony chats about how she went from addiction and obsessive compulsive disorder to running her first marathon, why she always follows the Marathon beginner plan, and how running taught her to fuel her body with kindness rather than punishment. Oh, and don’t miss what she thinks about whilst running!This episode is sponsored by British Heart Foundation. Learn more at: https://www.bhf.org.uk/events CHAPTERS:03:40 – How Running Became An Alternative To Drink and Drugs08:45 – The First Run That Changed Everything12:30 – Why the Beginner Plan Works16:30 – Running Without Punishment19:30 – Why The Crowd Matters More Than Pace22:00 – Running vs Addiction24:00 – Why Eating Properly Matters More Than Discipline27:45 – What Bryony Thinks About On Long Runs (no, really)31:30 – Why Starting In Your 40s or 50s Is Not “Too Late”

Former model and elite marathoner Nell McAndrew joins Emma B to share her running wisdom on what really helps first-time runners, from how to stay consistent when motivation drops, the importance of strength and core work, the run-walk (“Jeffing”) approach, and practical race-day tips on shoes, hydration, fuelling, and managing the final miles. Emma B also shares her latest training win, answers listener questions, and gets a mindset reset you’ll want to replay before your next long run!This episode is sponsored by British Heart Foundation. Learn more at: https://www.bhf.org.uk/eventsChapters:00:33 — Welcome Back + This Week’s “Glasses While Running” Problem03:14 — Emma’s Training Update: First Ever 10K04:10 — The Big Lesson for Women 40+: Strength Training (But Are You Lifting Heavy Enough?)05:56 — Introducing Nell McAndrew: 2:54 London MarathonQuick setup: why Nell’s advice cuts through the noise.06:09 — Support, Consistency & “Tick It Off” Training10:00 — How to stay consistent when life or weather messes with training.11:30 — Nell’s First Marathon Story: Nerves, Advice, Don’t Go Off Too Fast14:10 — Training as a Mum: How to Fit Runs In (Running Buggy Hacks)16:40 — The “Two Short Runs” Trick + Visualising the Final 5 Miles27:37 — Race Week & Race Day: Why taper makes you panic (normal), how to prep without spiralling.29:00 — Shoes, Breakfast, Hydration & Fueling33:10 — Why your longest run isn’t about speed — it’s about confidence and durability.36:20 — Kit, Blisters & Foot Strength: Toes/Ankles Matter41:20 — Nell's Playlist Pick & The One Piece of Advice44:23 — Listener Qs: Wins & Wobbles