The Runna Podcast

Does heat training actually make you faster? Running in hot weather isn't about pushing harder - it's about adjusting smarter. This week, Ben and Anya break down the science behind heat acclimatisation: what's happening to your body when temperatures rise, why adaptation kicks in faster than most runners expect, and the five practical adjustments that actually make the difference - when and where to run, how to reset your pace, what to wear, how to hydrate, and when to dial it back.What You’ll Learn: ☀️ Why running in the heat feels so hard - and why that's actually a good sign 🧠 The science behind heat adaptation and VO2 max gains 👟 What to wear to stay cool, comfortable, and chafe-free 💧 How to hydrate and fuel properly in hot weather 🥵 How Runna's Adapt for Heat feature automatically adjusts your paces 🚨 Safety tips and knowing when to stopWant to give Runna a go?🆓 Try it FREE for 2 weeks with code: PODCAST26👉 https://web.runna.com/redeem?code=PODCAST26📱 Follow for more running content:Instagram → @runnaTikTok → @runna📺 Watch more episodes → @therunnapodcast Data sources: Runna Customer Product Survey (2026), Lorenzo (2010) via GOREWEAR & Runners Connect - runnersconnect.net/heatacclimatization, The Weather Channel (2025) - weather.com, iRunFar (2021) - irunfar.com/handle-the-heat-heat-acclimation-for-endurance-running

"I knew exactly what was wrapped under the tree. I just had to go downstairs and open it." 🏆This week on The Runna Podcast, Izzy speaks to Olympic and World medallist Josh Kerr just days after he broke the men's world record for the mile.Josh's run made history: the first British-held mile world record since Roger Bannister's era, run in front of a home crowd of 60,000 people. But this conversation goes beyond the stopwatch. Josh shares how he came back from a serious calf injury in Tokyo, why he announced his goal to the world before he knew he could pull it off, and how he learned to sit with doubt instead of fighting it.In this episode:🏆 The Fastest Mile Ever: 3:42.66, and what it took to get there🧠 "Analysis Is Your Paralysis": The Mindset Behind a World Record📣 Going Public: Announcing the Goal Before He'd Achieved It💔 The Comeback: Coming Back From a Serious Calf Injury in Tokyo🎯 "Don't Let Anyone Tell You, You Can't Do It": His Advice for Anyone Chasing a Big Goal🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26📺 Watch the full episode → youtube.com/@therunnapodcast

Tilly Ramsay is one of the most joyful people you'll meet. She's also quietly one of the most competitive.You probably know her from her cookery shows and as Gordon Ramsay's daughter. What you might not know is that she beat both her parents in a triathlon, set her 10K PB during her first marathon, and is already hunting for the next scary thing to sign up to.This week, Anya sits down with TV presenter, cook and marathon runner Tilly Ramsay to talk about her 16-week training block, the recipes that fuelled it, and why running and cooking have more in common than anyone expects.In this episode:🍕 Recipes for Runners - Tilly's top 3 meals from her 16-week marathon training block 🍳 Cooking & Running - Why practice, discipline and mistakes connect them - and Gordon Ramsay’s running advice 💃 Strictly to Start Line - What the youngest ever Strictly contestant learned about doing scary things 🎯 "When I Commit I Give It My All" - The mindset behind every race and every recipe 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26📺 Watch the full episode → youtube.com/@therunnapodcast

Most people found her two years ago. She's been running for 19.This week on The Runna Podcast, Ben and Anya sat down with running content creator Mary McCarthy to go behind the times, the content, and the self-belief of one of the UK's most exciting marathon runners right now.From competitive swimmer to cross-country champion to 2:50 marathoner. From zero followers to hundreds of thousands of women who started running because of her. And a sub-2:30 marathon goal she's only just getting started on.Whether you're chasing your own marathon PB, searching for running motivation, or just curious how someone builds that kind of quiet belief - this one's worth your next long run.In this episode:🏊 The Hidden Base: The 19-year athletic base behind a 2:50 marathon🎯 Training First, Always: Marathon training and her race day strategy🍽️ Fuelling Like an Athlete: Why underfuelling is quietly holding your running back 💬 Beat the Boys: Beat the Boys: where it came from, and why it resonates far beyond running🏃‍♀️ Motivating Women to Move: Why "I started running because of you" means everything🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26📺 Watch the full episode → youtube.com/@therunnapodcast

"Last year, I was learning about myself. Now, I am myself." This week on The Runna Podcast, Ben and Anya speak to dancer, content creator, and marathoner Austyn Farrell.Austyn Farrell's online feed is full of joy, from hilarious skits to viral dance videos. But this conversation goes deeper.Austyn shares his history of mental health struggles, substance misuse and a loneliness that performing couldn't fix - and how everything changed two years ago when he started running. He joined us in the studio having just run a sub-3 marathon in London!This episode is a perfect mixture of inspiring honesty and comedic gold.Listen for more on:🎭 From Rock Bottom to Sub-3: Two years from substance misuse to 2:58🧠 "You Can't Fake a Run": The one thing that was entirely his💜 Running for Mind: In memory of Nathan Williams and Cherry Valentine🌈 Running as Identity: Big Games Run Club, Rainbow Road, HYROX in a Pride vest🏃‍♂️ "It's All Mental": Mindset, marathon PB, sobriety - all connected🎯 "You Cannot Fail Unless You Try": For anyone who feels where he was*Please note, this episode contains discussion of substance misuse and suicide, which some listeners may find upsetting. If you or someone you know is struggling, please seek professional support.*🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://join.runna.com/lKmc/redeem?code=PODCAST26📺 Watch the full episode → youtube.com/@therunnapodcast

"My passion has always been in helping people achieve their active goals - which is how this all started."After 5 years building Runna from an idea to the world's top-rated running coaching app, Coach Ben has made the decision to move on and take a well-earned break. In this special farewell episode, Ben and Anya look back at over 100 weekly episodes together: the most inspiring conversations, the moments that had them in stitches, and the guests they'll never forget. And in true Ben style, he signs off with two coaching tips to help you keep running for life.Ben's passion has always been helping people achieve their active goals - it's what started Runna, and it's what will shape whatever comes next for him. For now, he's stepping back to focus on his own training, spend more time with Jess and Scoobie, and work out the next chapter.The Runna Podcast isn’t going anywhere. But this episode is our chance to say thank you - for the coaching, the laughs, and everything Ben has built. We hope to see you on the start line soon.Listen for more on:✨ Ben’s most inspiring moments: Alex Yee & Lucy Charles-Barclay😂 The moments that made us laugh: Harry Judd & Romesh Ranganathan🧠 Why nerves mean you're ready to race💚 Why enjoyment is the only sustainable training plan🔮 What's next for Ben: His 10th Ironman, coaching, and life beyond Runna🎙️ Share your thoughts on The Runna Podcast: https://runna.typeform.com/to/QaEpqhlk🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26📺 Watch the full episode → youtube.com/@therunnapodcast

Mike Wardian's ultra marathon training schedule is unlike anything you've heard.Full-time job. Two kids. 4:45am starts. And at 52 years old, he recently won the World Marathon Challenge for the third time - breaking the world record for seven 50Ks on seven continents in seven days by almost four hours!This week Kayla sits down with Mike to find out exactly how he does it. From early morning alarms to his positive mindset and focus on fun, this is a masterclass from a man who's stayed at the top of ultra marathon running for nearly 30 years.Whether you're training for your first ultramarathon or trying to fit marathon training around a full-time job and family, Mike's approach to consistency, recovery, and longevity will change how you think about the sport.In this episode: 🌍 The 7-7-7 challenge: What it takes to run 7 marathons on 7 continents in 7 days 💼 Training around a full-time job: His daily routine from 4:45am 🏃 The depletion mile: His unconventional recovery method after 100-milers 🧠 "Just be water": The mindset behind 30 years of consistent ultra racing 🎯 Longevity at 52: How Mike stays competitive, injury-free and motivatedFor anyone who wants to run further, last longer, and never stop enjoying it.🎙️ Share your thoughts on The Runna Podcast in our new audience survey here: https://runna.typeform.com/to/QaEpqhlk 🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 And if you're just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast 

Reggie Yates thought a 5k would finish him. Then he trained for a marathon - and fell completely in love with running.In this episode of The Runna Podcast, British broadcaster and filmmaker Reggie Yates joins Anya Culling for an honest conversation about his first marathon training journey. The early treadmill sessions that nearly broke him with boredom. The outdoor runs that set him free. The race day that didn't go to plan - and why he wants to race again more than ever.Reggie has spent his career stepping into uncomfortable environments - prisons, refugee camps, war zones. This time he made himself the subject. And what he discovered about running, identity, and his own limits is worth hearing.In this episode:🎙️ From 5k Fear to Marathon Start Line: The beginner running journey that changed everything 🧠 Marathon Training Reality: Treadmill sessions, long runs, ego - and the moment it clicked 🏃‍♂️The Runner's High: Why running outside became "so freeing and so liberating" 💜 Sickle Cell Society: Why running for a cause makes the hardest training days meaningful🌡️ Race Day: What really happened and what comes next 🎯 What's Next: 10k PB, half marathon PB - and a runner for lifeWhether you're just starting out or wondering if marathon training is really for someone like you - this episode will make you think differently about what's possible.🎙️ Share your thoughts on The Runna Podcast in our new audience survey here: https://runna.typeform.com/to/QaEpqhlk 🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26 And if you're just getting started, our New to Running and Return to Running plans are totally free 💛📺 Watch the full episode → youtube.com/@therunnapodcast 

Whether you're chasing a marathon PB or simply wondering what you're actually capable of - Olly Murs just raised the bar for everyone.The X Factor star ran, rowed, and cycled 400km across England in 5 days, raising over £1 million for Soccer Aid for UNICEF! No marathon experience. No route until each morning. A knee that's had five operations. And he loved every horrible second of it.Anya Culling and Coach Ben dive deeper into his Into the Unknown challenge, the endurance feat that pushed him further than anything in his career, and what every runner can take from it.In this episode:🎤 From Stage to Start Line - zero running background, zero marathon experience. How Olly built an endurance mindset from scratch 🦵 The 50-Year-Old Knee - five operations, 400km. Training through injury for the biggest endurance challenge of his life 🧠 Fitness Mindset vs Physical Training - what actually carries you to the finish line when your body says stop 🎯 What's Next? - Half marathon fear, marathon dreams, will he follow in the footsteps of Harry Styles?  🚀 For even more, watch Olly Murs: Into The Unknown on ITVX: https://www.itv.com/watch/olly-murs-steps-into-the-unknown-for-soccer-aid/10a7768a0001B/10a7768a0001 🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community. 🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26📺 Watch the full episode → youtube.com/@therunnapodcast