A common concern we hear from many runners is how to pass the time on a long run. It might be a training run but could also be a marathon or ultra marathon.

One popular approach is the art of conversation and with a little preparation even the quiet ones amongst us can make use of this approach.

Now before you think "I run alone, there is nothing for me here" all bar one of our top ten run conversation topics work well as topics to think about when running alone.

Also on the show we preview the 2013 Surf Coast Century and 2013 Auckland Marathon and introduce an upcoming feature episode with the Rogue Runners Club Australia.

Regular segments include:

Over The Shoulder Ask Sue The Road Ahead