Flowstate Podcast

By Flowstate Podcast

Two friends and running enthusiasts diving into all things training, racing, and performance. With insights, anecdote, and a passion for the sport, we’re here to entertain, educate, and inspire. Subsc... more

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FAQs about Flowstate Podcast:

How many episodes does Flowstate Podcast have?

The podcast currently has 56 episodes available.

Flowstate Podcast episodes:

May 27, 2026 Ep.51 - Heat Training, Are Race Blocks Necessary, and DJ Sets?!
Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected]
This episode covers the nuances of heat training, sauna routines, and running strategies, emphasising the importance of patience and consistency in training. Luke and Adam share personal experiences, insights on training in different conditions, and practical tips for athletes at various levels.
00:00 Celebrating Milestones and Weather Talk
02:41 The Impact of Weather on Running Performance
05:26 Heat Training and Its Benefits
08:09 Sauna vs. Bath: Recovery Techniques
10:43 Training Adjustments for Race Conditions
13:33 The Role of Music in Running
16:15 Recommendations for Running Playlists
23:04 Entering the Flow State
24:31 Weekly Training Overview
26:11 Quality Sessions and Pacing Strategies
32:15 The Importance of Aerobic Base Training
35:52 Case Study: Beginner Runner Success
38:37 Patience in Training
42:06 Finding Balance in Training Variety
...more
54min
May 20, 2026 Ep.50 - Off-Season Tips, Post-Marathon Recovery, and More Park Run Wins!?
Follow us on socials
Instagram:
@Flowstate.pod
@Adamsmythcoaching
@Action_twyford
YouTube:
⁠https://www.youtube.com/@Flowstate.runners
Strava:
⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)
⁠https://www.strava.com/athletes/11103315⁠ (Luke)
Contact:
[email protected]

In this episode, the boys celebrate their 50th episode! Sharing insights on training, recovery, and running strategies, with personal stories and expert tips.

Chapters
00:00 Celebrating Episode 50
02:56 Health and Recovery Insights
06:06 Running and Training Updates
12:01 Parkrun Victory and Performance
18:09 Training Load Management and Muscle Readiness
25:22 Understanding Injury Risks in Running
29:43 Post-Marathon Recovery Strategies
33:50 Navigating the Off-Season
41:37 Maintaining Fitness Without Structure
48:38 The Importance of Structured Training
59:12 Closing Thoughts
...more
1h
May 06, 2026 Ep.49 - The London Marathon, Record Breakers, and the Asics Megablast!
Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected]
In this episode, Luke and Adam discuss recent marathon performances, training updates, and the incredible achievement of two runners breaking the two-hour barrier in the London Marathon. They also delve into shoe technology, race skepticism, and upcoming races.
Chapters
00:00 Introduction and Marathon Recap
04:48 Training Updates and Personal Progress
11:26 Shoe Talk: ASICS Mega Blast and New Balance
18:51 Weekly Training Breakdown
21:20 Weekly Training Plans and Strategies
28:08 The Historic London Marathon Performance
43:04 Skepticism and the Future of Marathon Running
...more
52min
April 29, 2026 Ep.48 - Race Strategy, the Science of Intervals, and AI Voices?!
Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected]
In this episode of Flowstate, hosts Luke and Adak delve into the intricacies of endurance training, recovery, race strategies, and the importance of both science and intuition in athletic progress. Whether you're a recreational runner or a seasoned athlete, their candid discussions provide valuable lessons on how to optimise training, listen to your body, and enjoy the process.
00:00 - Welcome and recent technical mishaps with recording02:23 - Luke's experiment with AI voice mimicry and its implications04:18 - The importance of sleep and optimal dinner timing for recovery09:37 - Managing injury: understanding nerve entrapment and recovery options13:24 - Weekly training volume, long runs, and training structure insights17:06 - Threshold session details and physiological reasoning behind rest intervals23:53 - How effort-based training and auto-regulation can work for recreational athletes33:52 - Race strategies for Belfast marathon and course profile considerations44:28 - The importance of enjoying the process and racing for personal fulfillment47:54 - Overview of upcoming races: Boston, London, and local events52:12 - Navigating weather conditions and pacing strategies for races54:47 - Course features and their influence on pacing: Belfast's elevation profile56:45 - Wrapping up: reflections on training, racing, and enjoying the journey
...more
56min
April 22, 2026 Ep.47 - Adam's Return to Running, A New Coach, and Managing Training Stress!
Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected]
In this episode, Luke and Adam reconnect after a busy few months, sharing personal updates, training insights, and how to adapt your running routine amidst life's uncertainties. Whether you're balancing parenthood, injuries, or busy schedules, this conversation offers practical advice and inspiration.

00:00 - Introduction and episode overview
00:30 - Catching up after months of busyness
01:23 - Marathon season and upcoming races
02:23 - Personal training gains and muscle memory
03:26 - Luke's recent illness and running milestones
04:13 - Reflections on recovery and future race plans
05:30 - Adam's injury update and rehab journey
06:50 - How to manage injuries and training load
08:27 - Working with coach Dan Nash and training structure
09:46 - Building mileage safely and avoiding overtraining
11:54 - Life changes: pregnancy announcement and planning
17:17 - Setting realistic goals with family commitments
18:45 - Navigating life stressors and prioritizing priorities
20:19 - Future races and marathon plans with family
21:12 - Pregnancy updates and maintaining activity during pregnancy
22:01 - Balancing training with life events (kids, work)
23:07 - Strategies for managing time, energy, and priorities
25:31 - The importance of honest communication with athletes
28:34 - How stress impacts training and recovery
29:50 - Optimizing training for busy lives and limited time
32:24 - The role of intensity and volume in maintenance
...more
36min
April 15, 2026 Ep.46 - An Apology?! Understanding Deloads, & Fueling Strategies!
Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected]
In this episode, Luke shares personal training updates, insights on managing fatigue, deload strategies, and nutrition tips for endurance athletes. He discusses how to optimize training, avoid overtraining, and improve performance through smarter recovery and nutrition planning.
00:00 Welcome Back and Personal Updates
01:42 Training Journey and Cycling Insights
09:52 Understanding Deloads and Recovery
13:41 Addressing Common Training Questions
27:15 Nutrition and Training Strategies

...more
37min
March 18, 2026 Ep.45 - Zone 2 Overrated? Protein Timing for Runners, and Heart Rate vs Pace!
Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected]
In this solo episode, Luke dives into various topics related to endurance sports, training, and nutrition. He addresses listener questions, providing insights into zone two training, heart rate versus pace training, and the effectiveness of indoor cycling. Luke also shares personal experiences and advice on running techniques, fueling strategies, and the importance of cross-training.
Introduction & Episode Overview (0:00 - 0:51)
Zone Two Training: Is it Overrated? (1:19 - 5:11)
Heart Rate vs. Pace/Power Training (5:11 - 9:00)
Training Frequency: Making Gains with Limited Days (9:00 - 12:19)
Running Techniques: Cadence and Heel Striking (12:19 - 19:02)
The Role of Carbon-Plated Shoes (19:30 - 22:45)
Easy Runs vs. Race Pace (22:45 - 25:36)
Nutrition & Fueling: Gels vs. Real Food (26:06 - 28:30)
Protein Timing for Endurance Athletes (28:30 - 30:23)
Recovery: Rest Days vs. Recovery Sessions (30:23 - 35:14)
Indoor vs. Outdoor Cycling (35:14 - 37:32)
Cross-Training for Cyclists (37:32 - 40:26)
Conclusion & Listener Engagement (40:26 - 41:22)
...more
42min
March 11, 2026 Ep.44 - Adam's Return to Running, Albums for Training, and Harry Styles?!
Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected] Luke and Adam as they discuss Harry Styles' new album, their favorite music, running experiences, and upcoming cycling events. This episode blends music insights with fitness updates and personal stories, perfect for enthusiasts of both music and endurance sports.

00:00 Welcome Back and Personal Updates
02:41 Harry Styles: The Music and the Marathon
05:31 The Impact of Albums and Personal Favorites
10:30 First Albums and Nostalgic Memories
16:57 Running and Music: A Perfect Pairing
22:42 Adam's Training and Health Updates
23:47 Football and Fitness Updates
26:18 Returning to Running and Training Structure
28:23 The Joy of Spring Running
31:12 Training Plans and Coaching Decisions
33:37 Cycling Adventures and Challenges
37:31 Saddle Sores and Recovery Strategies
40:49 Exploring Group Rides and Competitive Cycling
47:05 The Thrill of Cycling Competitions
48:18 Spring Classics and Cycling Events
52:38 Weekend Plans and Reflections
...more
1h
March 04, 2026 Ep.43 - Tips for Race Prep, and the Enhanced Games?!
Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected]
In this episode, Adam shares insights on training, race preparation, and the controversial topic of performance-enhancing drugs. He discusses the benefits and considerations of carbon-plated shoes, mental strategies for race day, and his views on the Enhanced Games.

00:00 Introduction and Overview
06:34 Training Log and Weekly Summary
16:52 Thoughts on the Enhanced Games
24:51 Mental Preparation for Racing
...more
41min
February 25, 2026 Ep.42 - Fatigue Management, Half-Marathon Results, and Peptides?!
Follow us on socials
Instagram:
@Flowstate.pod
@Adamsmythcoaching
@Action_twyford
YouTube:
https://www.youtube.com/@Flowstate.runners
Strava:
https://www.strava.com/athletes/5629117?oq=adam (Adam)
https://www.strava.com/athletes/11103315 (Luke)
Contact:
[email protected]
In this episode of Flowstate, hosts Luke and Adam delve into training fatigue, the impact of variety in training, cycling gear, and the realities of doping in endurance sports. They share personal experiences, insights on race performances, and thoughts on the culture surrounding athletic performance.

...more
1h 4min

FAQs about Flowstate Podcast:

How many episodes does Flowstate Podcast have?

The podcast currently has 56 episodes available.