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We get honest about why runners keep picking up the same injuries and why the fix is rarely just “rest more”. With Dr Ben Bumguardner, we break down under-recovery, smarter strength work, and a resilience approach that helps us run consistently without constantly breaking down.
• underfueling as a common root cause of stress reactions and stress fractures
• repetitive microtrauma and why sudden load spikes break runners
• protein, carbs and fats as practical building blocks for tissue repair
• sleep consistency as the simplest lever for deeper recovery
• using unilateral strength training to spot side-to-side gaps
• the difference between being hurt and being injured
• the day four soreness check as a simple rule of thumb
• what multidisciplinary care means in plain English and why it works best
• the resilience training model: demands, limitations, calming tissues, loading, monitoring
• return-to-running progression starting at roughly 50% of prior volume

Dr Ben Bumguardner Website

Alpha Sports Instagram

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

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We speak with registered dietitian Lauren Ganim about how underfueling can quietly derail both running performance and long-term health, from thyroid slowdown to disrupted hormones, sleep, and rising heart rate. We also look at the emotional and cultural forces that shape how runners eat, then land on simple, practical ways to fuel, hydrate, and recover well. 
• low energy availability and the hormone cascade that slows metabolism and switches off non-essential systems 
• higher heart rate, fatigue and brain fog as common underfueling signals 
• rebuilding health by gradually eating enough and letting the body regulate again 
• emotional eating patterns and the link between control, perfectionism and self-worth 
• runner body image pressure and why “you are the sport” can magnify it 
• East versus West approaches, seasonal eating and being more body-led 
• food education and access issues, including affordability and fresh food gaps 
• practical runner nutrition basics: add to the plate, fuel before, carbs plus protein after 
• hydration and electrolytes, and how dehydration can feel like underfueling 
• warning signs you’re not eating enough, including poor sleep, feeling cold and irregular periods 
• concerns about GLP-1 weight loss drugs, appetite suppression and eating-disorder risk 
But if you haven't listened to part one, then please do go back in our catalogue and give that a listen. 

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

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We talk with registered dietitian and runner Lauren Ganim about the hidden cost of underfueling and the pressure many runners feel to control pace, weight, and calories. We share practical ways to fuel better, support gut health, and rebuild trust through body-led healing rather than rigid rules. 
• why many beginner and recreational runners underestimate how much food they need 
• how underfueling links to fatigue, poor recovery, and injury risk 
• RED-S explained and why low energy availability can affect bone health and hormones 
• how social media can intensify body image and “perfect plan” thinking 
• gut health basics and why microbiome diversity comes from diet variety 
• a simple balanced meal structure using protein, carbs, fat, and colourful produce 
• quick carbohydrate ideas for pre-run energy and the afternoon slump 
• what body-led healing means and how to start listening to body signals 
• using a wellness journal to track food, digestion, sleep, and run feel 
• making baby-step changes so training stays enjoyable

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

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We pick up our chat with running coach and author Elizabeth Clor, from building a following by sharing daily miles to what it takes to stand out on Instagram now. We also get into perfectionism, sports psychology, and simple habits that help beginners keep running when motivation dips. 
• starting on Instagram to promote a self-published running book and finding a long-term community 
• why the social media algorithm changed and what makes posts engaging today 
• turning years of blogging and journalling into a book that feels cathartic 
• the seven-year mental struggle behind a marathon plateau 
• working with a sports psychologist to address performance anxiety and perfectionism 
• letting go of Boston qualification pressure and running better as a result 
• beginner running tips on consistency, hydration, electrolytes, and fuelling 
• why some runs feel harder and why that does not equal lost fitness 
• how social media comparison affects new runners and ways to shut out the noise 
• running with a watch versus running by feel and keeping a long-term training log 
• favourite routes, variety, and running with friends when life is busy 
if you haven't listened to the first part, please check it out in our catalogue and give it a listen. 

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

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We talk with marathoner and author Elizabeth Clor about starting as a treadmill-only runner and building towards big goals through steady, smart training. We dig into what finally unlocked her jump in performance, and how to use strength work and running data without letting either derail progress. 
•finding running through aerobics classes and treadmill routines 
•making treadmill running less boring and more sustainable 
•moving from first road races to half marathon and marathon goals 
•common early injuries and how reading and community support help 
•breaking a marathon plateau with a structured plan and a coach 
•building mileage gradually to get faster while staying healthy 
•simple strength training for runners and why starting light matters 
•tracking miles and pace while learning to pace by feel 
•heart rate data as a tool rather than a trap for beginners 

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

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We get honest about what “good” form feels like and why wasted energy is the quiet reason so many runners plateau or pick up injuries. Then we map a realistic route from running into triathlon, with simple swim and bike priorities that help you improve without burning out. 
• running efficiency as reducing wasted energy and keeping heart rate controlled 
• avoiding cross-body arm swing to protect hips knees and future injury risk 
• progressing drills from two feet to one foot to expose hip stability and glute strength 
• strength training expectations when legs feel heavy and form still matters 
• unilateral work and theraband exercises for better stability and power 
• picking five drills for five weeks to avoid the training plan rabbit hole 
• triathlon planning basics around location gear cost and time constraints 
• beginner triathlon swimming using fins and pull buoy to build feel breathing and aerobic capacity 
• head down position and stopping the bobble-head habit 
• high elbow catch as anchoring then moving the body forwards 
• cycling setup gears glute engagement and fueling for long rides 
• transitions and the mindset shift from single-discipline running to multi-sport efficiency 
"they can track me down on Instagram" 
"hit me up" 

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

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We talk with Coach Cath Spencer about why “perfect running form” is personal and how small technique tweaks can make running feel easier and reduce injury risk. We also dig into the mindset and practical steps that help runners move into triathlon without doing too much too soon. 
• Cath’s background in martial arts and how it shapes discipline and coaching 
• The real reason running technique matters: reducing wasted energy into the ground 
• Fast feet as a simple cadence drill for beginners and experienced runners 
• Using the alphabet to check breathing, pacing and relaxation 
• Common injury drivers: overstriding, heel striking, under-fuelling, excess load and rapid volume increases 
• How we introduce form changes without overwhelming athletes 
• Wall-lean practice to feel ankle-led lean and core engagement 
• Arm swing basics and the “thumb from hip to nip” cue 

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

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We keep running practical by talking through how to organise a week, when to add structure, and how to use data without letting it hijack your head. Amanda Brooks helps us separate what truly improves fitness from what simply creates pressure, from shoe choices to Strava habits.
• practising early mornings to match race day routines
• building consistency first before heavier workouts
• introducing intervals by time and effort to learn intensity
• using perceived effort to protect easy runs
• treating heart rate as a tool not a judgement
• understanding why everyday runners need different shoe reviews
• avoiding injury surprises with carbon plated shoes
• starting with simple upgrades like proper running socks
• choosing Apple Watch or Garmin based on real needs
• using Strava for community without comparison spirals
• recognising real runner syndrome and claiming the identity
• resetting goals and timelines to bring back enjoyment
• respecting recovery seasons and adjusting plans when you feel great
if you haven't heard the first part, please do check out our catalog and listen to part one.
runto the finish.com is the website.
Run to the finish on pretty much every social platform.
after you listen to this podcast, go to their podcast.

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Run to the finish Website

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

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We talk with running coach and author Amanda Brooks about learning to love running, cutting through modern training noise, and building fitness without obsession over pace. We focus on simple habits that reduce injury risk and make running fit real life, from easy effort to strength work and sleep.
• Amanda’s path from multi-sport childhood to a half marathon that changes everything
• Why Run to the Finish grows from personal blogging into coaching and practical guidance
• How the running landscape shifts with social media, gear choices, and information overload
• Common beginner mistakes, especially running too hard and chasing pace too soon
• Building a base so tendons and joints catch up with cardiovascular gains
• Strength training as essential for health, performance, and fewer injuries
• Fuelling basics, including what to eat before and during longer runs
• Treadmill comfort tips, from cooling to small pace and incline changes
• Choosing morning or evening runs based on consistency and protecting sleep

Amanda's Instagram

Run to the finish Website

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

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Hiking becomes a serious endurance option for runners when you treat footwear, layers, and planning with the same care you give training. We learn how quickly things can go wrong with cold and wet conditions, and how skills, judgement, and simple systems keep you moving safely. 

• why hiking builds endurance differently from running 
• choosing trail runners over heavy boots for faster drying and less fatigue 
• using performance fabrics and a layering system that reduces sweat chill 
• what hypothermia feels like in real time and why it can happen in “sunny” places 
• planning routes around elevation, calories, food carries, and exit points 
• water strategy on trail, filtering, and when tablets fit 
• PLBs, satellite messengers, and why you still need map and compass skills 
• avoiding bad safety advice from social media and unreliable AI summaries 
• keeping core strength and mobility with yoga and simple strength work 
• the mental health benefits of getting away from noise and pressure 

If you haven't listened to part one, then please do go back in our catalogue. 

Belinda Coker's Website

 Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.

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