Ready to bounce back stronger after your marathon?

In Motion presents The Sports Lab Ep:005 (Marathon Recovery) with Damien and podiatrist Sian. This episode dives deep into what really happens to your body after 26.2 miles—from microscopic muscle tears and lingering niggles to blisters, lost toenails, and that dreaded post-race emotional dip.

The duo shares practical, experience-backed advice on smart recovery timelines, when to rest versus move, nutrition must-haves, ice baths (or warm ones?), shoe rotation, strength training, and exactly when those nagging pains mean it’s time to see a pro. Whether you’re dealing with DOMS, wondering about shakeout runs, or planning your return to training, this honest, insightful conversation will help you recover properly and build toward your next goal without breaking down.

Essential listening for anyone who’s just crossed a marathon finish line—or dreaming of their first. Tune in now!

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If you love race weekend energy, this episode is for you. Damien Walsh previews a huge double bill — Saturday’s stacked 5K shootout and Sunday’s drama at the London Marathon — breaking down the matchups, the tactics, the shoes, the fueling, and the names you need to know before the gun goes. The 5K field is outrageously deep with Freddie Richardson (13:42), Joseph Tuffin (13:46), Ben Alcock (13:49), Charlie Brisley (13:53), Michael Murphy (13:53), Cosmo Benyan (13:55), Mark Bostock (14:00), Henry Hart (14:04), Ricky Harvie (14:04), Jack Millar (14:05), Flurry Grierson (14:06), Michael Clark (14:08), Ben Robinson (14:18), Alex Lawrence (14:20), Luca Hamblen (14:20), Gavin Taylor (14:21), Max Selby (14:21), Callum Charleston (14:31), and in the women’s race Jade Morgan (15:40), Megan Gadsby (15:52), Millie Jordan-Lee (15:59), Katie Pye (16:11), Molly Smith (16:30), Maddie Jordan-Lee (16:31), Khahisa Mhlanga (16:31), Holly Fisher (16:37), Victoria Hiscox (16:42), Lindsay Skinner (16:55). Damien is also joined by Colchester’s Sam Clayton (15:15 5K, 32:01 10K, 69:30 Half) to talk through how he’s feeling heading into the race, whether the goal is chasing a time or racing the field, and how the depth of the competition influences tactics — plus the unofficial origin story of how the two first met during a chaotic 10K where Damien was on lead bike duty, Sam was leading the race, and a rogue dog walker stepped across the course and nearly derailed the day. Thankfully, both survived to laugh about it. Attention then turns to London’s world-class elite fields: Sabastian Sawe, Jacob Kiplimo, Deresa Geleta, Amos Kipruto, Tamirat Tola, Amanal Petros, Geoffrey Kamworor, Joshua Cheptegei — with British elites Mahamed Mahamed, Philip Sesemann, Patrick Dever, Jake Smith, Alex Milne, Jack Rowe — and on the women’s side Tigst Assefa, Joyciline Jepkosgei, Hellen Obiri, Degitu Azimeraw, Eunice Chumba, Catherine Reline, Balemelay Shumet, plus British stars Rose Harvey, Eilish McColgan, and Jessica Warner-Judd. If you want the full race-weekend lowdown before it all unfolds, this is the one to listen to.

This week on the show: We dive into the Spring Classics (Pidcock’s podium shine and Wout van Aert’s emotional Paris-Roubaix victory last week), celebrate today’s adidas Manchester Marathon finishers chasing PBs on those flat Mancunian streets, and ramp up the excitement as we head into London Marathon Week with the latest elite start list details and personal bests for British and international stars.

I share a proud dad moment from this morning — taking my son Luca (Braintree & District AC) to the EAL Athletics League at Cambridge University track, where he stormed home in 1:48 in the U12 600m and then participating in the 75m sprint. Grassroots athletics at its best!

Plus, two brilliant guest catch-ups:
I speak with Scott Darney of SMD Running and TEMPO about the new Flycarb 5K Spring Launch (this Saturday at Colchester Sports Park) — the flat, paced Golden Bowl Series opener packed with elites like Esme Davies, the Jordan Lee sisters, Molly Smith, Freddie Richardson and more. Scott reveals the big vision behind Tempo, their athlete support programme for up-and-coming Essex talent (already backing Freddie’s recent PB!), and why every entry helps reinvest in local runners.

Then I chat with Dominique Brazier (Dom), founder of The Galloping Grind — the quirky pink horsebox café in Boreham that’s become a must-stop hub for cyclists, runners and walkers. Dom shares the story behind it, the community vibe, specialty coffee, maintenance workshops, puppuccinos for dogs, and why it’s the perfect recovery spot with 20% off for those arriving on foot or by bike.

Local parkrun spotlights, upcoming Essex races, a solid training tip, and plenty of community energy — all in one packed episode.

Hit play, get inspired, and keep the motion going! 🏃‍♂️🚴‍♀️ #EssexRunning #LondonMarathonWeek

Welcome to Episode 4 of In Motion presents The Sports Lab with Sian and Damien.

This week, Damien quizzes Sian on one of the hottest topics in running right now — carbon fibre trainers (super shoes). With marathon season in full swing, Damien puts Sian in the hot seat to explore the science, real benefits, and potential risks of these high-tech shoes.

You’ll hear Sian digging into how much performance improvement carbon-plated trainers actually deliver, why they are so specific, the importance of having the right strength and biomechanics first, and the injury risks if they’re used incorrectly. They also discuss the brand new Lidl carbon trainer and share their thoughts on marathon season.

Topics include:

• Realistic performance gains from carbon shoes (often closer to 2%)
• Why strength and biomechanics matter before wearing them
• Injury risks vs rewards
• The new Lidl “Super Duper” carbon fibre trainer
• Marathon season advice

If you’re training for any marathon this spring or thinking about buying super shoes, this episode is packed with honest, practical insights.

Let’s get into it.

Episode 3: Q&A with Damien – From School Runner to Marathoner, Coach & Dad Athlete.

Welcome to Episode 3 of In Motion presents The Sports Lab, where we discuss all things in sports with Sian and Damien.

In this episode, the tables turn. After Sian shared her journey last time, it’s now Damien’s turn in the hot seat. We sit down for an honest, insightful Q&A as Damien opens up about his personal path into fitness and running, how it helped him through tough times, and what he’s learned along the way – both as a runner and now as a coach helping others.

From accidental marathon training with zero plan, to discovering the power of community runs, hill sprints, adventure runs, and active recovery, Damien shares practical advice, hard-earned lessons, and the mindset that keeps him (and his runners) motivated.

Whether you’re a complete beginner thinking about your first 5K, a “dad athlete” juggling life and training, or someone looking to improve your mental health through movement, this episode is packed with relatable stories and actionable tips.

Tune in as we explore:

How running became therapy during difficult periods

The biggest mistakes new runners make (and how to avoid them)

Why structure and community matter more than you think

Damien’s favourite (and least favourite) types of runs

Must-have gear, fueling, and injury-prevention wisdom

How to keep the joy in running even when motivation dips

If you love honest conversations about real-life running, mental health, coaching, and building sustainable habits, this one’s for you.

Let’s get into it.

Welcome to episode 2 of In Motion presents "THE SPORTS LAB" — the podcast diving deep into sports performance, biomechanics, injury prevention, and practical ways to move better and run stronger.

Hosted by Sports podiatrist Sian Thomasson and sports performance coach Damien Walsh, this episode flips the script: Damien puts Sian in the hot seat with 20 targeted questions exploring her expertise in foot and lower limb care for runners and athletes.

Sian shares insights from her extensive background — graduating with a BSc (Hons) in Podiatry from Northampton University in 2004, followed by an MSc in Podiatric Surgery, and 12 years of NHS surgical training across various regions. With specialised experience in sports podiatry, including work with The Royal Ballet Company and London Marathon runners, she covers everything from common marathon injuries and biomechanical assessments to custom orthotics, plantar fasciitis management, surgical options for chronic issues, footwear advice, Achilles tendinopathy, stress fracture recovery, and much more.

Whether you're dealing with heel pain, shin splints, overpronation, forefoot issues, or upstream problems like knee or hip pain linked to foot mechanics, Sian's answers offer real-world, evidence-based guidance for runners at any level — plus self-management tips, post-pandemic injury trends, and how she tailors plans to individual training histories.

Tune in as Damien grills Sian on the questions that matter most to active people, bridging clinical expertise with everyday performance needs. Perfect for runners, coaches, and anyone serious about staying injury-free and performing at their best. Let's dive in!

Sian is a specialist podiatrist with a focus on biomechanics, podiatry surgery, and sports-related lower limb care. She graduated with a BSc (Hons) in Podiatry from Northampton University in 2004, followed by an MSc in Podiatry Surgery, and spent 12 years in the NHS building expertise in surgical training and treatments, including work with The Royal Ballet Company and London Marathon runners.

Damien is a sports performance coach who studied Sports and Exercise Science early on, before life took a turn—he lost nearly 4 stone through dedication to health and fitness. In his 30s, he returned to sports studies, dove into boxing, then transitioned to running, ultimately achieving impressive times including a 1:17 half marathon and a 2:50 marathon. His current direction focuses on delivering local, accessible strength and fitness sessions designed to support individuals in their chosen sports, helping them build the foundation needed to perform and thrive.

Their paths crossed in the interconnected world of sports health and performance, where Sian's lower limb and injury expertise naturally complemented Damien's hands-on coaching experience, personal transformation story, and practical approach to sport-specific fitness. What began as professional conversations about athlete care and optimisation grew into the shared vision for this podcast: a platform to bridge disciplines, share real stories, and deliver practical insights from experts across the field.

Join us as we kick things off by exploring our journeys, the twists that shaped our careers, and why we're excited to bring multidisciplinary voices together in "THE SPORTS LAB." Let's get moving!