🎙️ Preparing for Equinox 24 – Bite Size Episode 5

24 hours. 10K laps. One castle. And potentially A LOT of Pot Noodles. 😂

In this episode of the SPC Podcast, Alex sits down with Darren as he prepares for Equinox 24 — a 24-hour endurance race around the grounds of Belvoir Castle.

But this isn't just a chat about running 24 hours.

Darren is heading into Equinox almost exactly 12 months after undergoing major surgery on his foot. We talk about the road back, learning to run again, the mental battle of losing something that had become such a huge part of his life, and the training he's put in to get himself back to the start line.

We also get into race strategy, walking the hills, fuelling, kit, pit stops, sleep, the importance of keeping moving… and Darren's rather ambitious target of 100 miles — or maybe even 110! 👀

There’s plenty of serious endurance chat, but also plenty of the usual SPC nonsense along the way. 😂

If you're interested in ultra running, endurance events, comeback stories, mindset or just fancy hearing two runners talk absolute rubbish for 25 minutes… this one's for you.

👇 In this episode:

00:00 – Welcome back & what is Equinox 24?
 01:48 – The psychological battle of those hills
 03:27 – Darren's foot operation & the road back
 05:28 – Learning to run again
 07:08 – Injury, pain & knowing when to push
 09:50 – Being miles from yourself
 13:17 – How Equinox 24 came about
 15:21 – Is endurance 90% mental?
 16:21 – Fuelling, kit & the ultimate Pringle carrier
 19:33 – Race weekend, goals & the 100-mile target

🎧 Listen. Learn. Get Smarter Than Yesterday.

If you enjoy the episode, give it a like, subscribe and let us know what you'd like us to talk about next.

And if you've got a story, challenge or lesson that could help someone else become smarter than yesterday, we'd love to hear from you.

#SPCPodcast #Equinox24 #UltraRunning #EnduranceRunning #UltrarunningUK #RunningCommunity #SmartPerformanceCoaching

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Welcome back to our bite sized series on Smarter Than Yesterday, where we share quick updates, real stories, and what’s happening behind the scenes at Smart Performance Coaching.

What started as an idea quickly became a very real problem…

65 miles. Cardiff to Hereford. On foot.

In this Bitesize episode of Smarter Than Yesterday, we break down the entire journey — from the 4am wake-up and train from Hereford to Cardiff, to the moment we finally crossed the finish line at The Coffee Cart.

Along the way there were hills, heat, wrong turns, running out of water, questionable supermarket food, ice-cold flannels, Calippos, a few very low moments… and a LOT of miles.

We talk honestly about what happened during the run, how we fuelled, the moments where things started to go wrong, and how having the right people around you can completely change the outcome.

And a huge part of that story has to go to John, who supported us throughout the day and genuinely helped get us home.

📍 Cardiff → Hereford
🏃 65 miles
⏱️ 15 hours 13 minutes
👣 125,000 steps
🔥 9,500 calories burned
🏆 Both of our longest runs ever

Was it hard? Absolutely.
Would we do it again?
…probably.

This is The Long Run Home.

Welcome to Smarter Than Yesterday.

#SmarterThanYesterday #UltraRunning #65Miles #CardiffToHereford #Ultrarunning #Running #Endurance #LongRun #Hereford

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This week we're joined by Alex Withey, sports massage therapist and former NHS Occupational Therapist, to explore why movement is one of the most powerful forms of therapy.

Alex shares her journey from working in the NHS to building her own successful clinic, helping people overcome pain, injuries and everyday stress. We discuss why pain isn't always where the problem starts, how stress can physically impact the body, and why movement is essential for both physical and mental wellbeing.

Whether you're an athlete chasing performance, someone dealing with persistent aches and pains, or simply looking to feel better in everyday life, this episode is packed with practical advice and myth-busting insights.

In this episode we cover:

• Alex's journey from the NHS to running her own clinic
• The difference between Occupational Therapy, Physiotherapy and Sports Massage
• Why movement is one of the best forms of therapy
• The connection between stress, pain and injury
• Common myths around back pain and recovery
• Cupping therapy explained
• CrossFit, strength training and staying active
• Why looking after yourself isn't selfish

🎧 Listen now and discover why getting your body moving could be the best investment you make in your health.

00:00 - Introduction to Alex Withey
 01:15 - Growing up, school & finding healthcare
 04:30 - Life working in the NHS
 10:30 - Leaving the NHS to start a business
 14:25 - Inside a sports massage clinic
 18:30 - Cupping therapy explained
 21:05 - Why pain isn't always where the problem is
 24:15 - Stress, sleep & how they affect your body
 35:00 - CrossFit, movement & staying healthy
 46:45 - Quick Fire Questions & Biggest Recovery Myths

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Adam’s Running Journey – From Army Fitness Tests to Ultra Endurance.

In this episode of the Smarter Than Yesterday Podcast, we sit down with Adam to explore a running journey that’s been anything but straightforward.

From leaving school at 16 to join the Army, struggling with fitness, battling injuries, fluctuating weight, major health complications, and completing marathons with very little preparation, Adam shares the honest lessons that eventually transformed the way he trains and lives.
This isn’t just another running story. It’s about learning through failure, discovering the importance of consistency over perfection, and finding that one reason to keep showing up.

We also dive into:
🏃 Life in the Army and how fitness became a necessity
💭 Why understanding why you’re training changes everything
❤️ Running for mental health
🏅 Marathon disasters, personal bests and breaking old beliefs
🔥 The David Goggins 4x4x48 Challenge
⛰️ Preparing for Endure24
⚖️ Nutrition, balance and building sustainable habits
🎯 Why comparison is one of the biggest obstacles runners face

Whether you’re just starting your running journey or chasing your next big challenge, this episode is packed with honest experiences, practical lessons and plenty of motivation.
Remember…

Your pace is your pace. Your journey is your journey. Just aim to be Smarter Than Yesterday.

👍 If you enjoyed this episode, don’t forget to Like, Comment and Subscribe.
🎧 Available on Spotify, Apple Podcasts and YouTube.
🌍 Learn more about Smart Performance Coaching:

www.smartperformancecoaching.co.uk

00:00 Intro
00:22 Welcome Adam
01:02 Who is Adam?
03:10 Joining the Army at 16
05:08 The toughest Army training
06:22 Advice to his younger self
07:30 Leaving the Army & first half marathon
10:27 Running on and off for years
11:50 Finding running through mental health
13:59 Marathon disaster & painful lessons
18:28 Serious health complications
24:47 Returning to running after illness
27:05 Advice for new runners
30:31 Discovering consistency
38:05 Marathon PBs & David Goggins 4x4x48
42:30 The secret to improving as a runner
48:20 Preparing for Endure24
54:38 Quick Fire Round
56:28 One word to describe running
56:59 Key takeaways from Adam’s journey
59:08 Like, Subscribe & Join SPC

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What does it take to go from running a few casual miles around Hereford to chasing a sub 2 hour 40 minute marathon?

In this episode of Smarter Than Yesterday, Alex sits down with local runner Ryan to dive into his running journey, from his first charity half marathon inspired by his grandfather, to becoming one of the region’s quickest distance runners.

Ryan shares the lessons he’s learned through years of consistent training, setbacks, injury, marathon racing and pushing himself against some of the UK’s toughest competition. Together they explore why having purpose matters, how discipline beats motivation, and why becoming a better athlete often comes from becoming a smarter one.

Whether you’re training for your first 5K, your next marathon, or simply looking for inspiration to stay consistent, this episode is packed with practical advice and honest conversation.

In this episode you’ll hear about:
• How Ryan first got into running through fundraising for St Michael’s Hospice
• Building consistency and developing a competitive mindset
• Why goals give your training purpose
• Lessons learned from marathon racing
• Recovering from a broken ankle and returning stronger
• The importance of cross training during injury
• Ryan’s marathon, half marathon, 10K and 5K personal bests
• Training for Berlin Marathon and chasing a sub 2:40 finish
• Why London Marathon stands above every other race
• Quick fire questions including favourite shoes, hardest sessions and post race food

If you enjoy this episode, please like, subscribe and share it with someone who could benefit from it.

For coaching, training plans and our running community visit:

🌐 www.smartperformancecoaching.co.uk

Remember… Be Smarter Than Yesterday.

00:00 Introduction and welcoming Ryan
01:20 Ryan’s background and life outside running
05:35 How running became his passion
10:55 Competing beyond your comfort zone
13:10 Balancing work, training and consistency
19:20 Personal bests and favourite race distances
24:15 Marathon lessons and racing smarter
26:00 Injury, recovery and coming back stronger
32:35 London Marathon, favourite races and Man vs Horse
43:55 Berlin Marathon goals, sub 2:40 and future ambitions
48:55 Quick fire questions and key takeaways

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What happens when someone who never thought they could run decides to take the first step?

In this inspiring episode of the Smarter Than Yesterday Podcast, we sit down with Chris to hear how a simple decision to join a Couch to 5K programme completely changed his life.

At 55 years old, Chris went from avoiding running altogether to completing his first 10K in just five months. Along the way he discovered confidence, accountability, lifelong friendships and a passion for running that he never expected.

We discuss:
🏃 Why taking the first step is often the hardest part
💪 How community and accountability can change everything
🧠 The mental and physical benefits of running
🎯 Going from Couch to 5K to a 10K in just five months
👟 Why age should never stop you starting something new
🏅 What’s next… a half marathon?

Whether you’re an experienced runner or someone who’s wondering if running is for you, Chris’s story is proof that it’s never too late to change your life.

If you enjoyed this episode, please like, subscribe, leave a review and share it with someone who needs to hear Chris’s story.

🌐 www.smartperformancecoaching.co.uk

Remember… Be Smarter Than Yesterday.

00:00 Introduction to Chris and his Couch to 10K journey

00:33 Growing up in Hereford and life before running

05:29 Why Chris signed up for Couch to 5K

10:36 The first run and discovering “I can actually do this”

15:22 Accountability, confidence and surprising himself

20:01 Completing his first 10K in just five months

23:02 Race day nerves and crossing the finish line

30:47 How running transformed his physical and mental wellbeing

36:20 What’s next? Aiming for a half marathon

41:01 What “Smarter Than Yesterday” means to Chris

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From one marathon in London back in 1991… to completing 10 marathons in 10 days around Lake Windermere.

In this episode of the SPC Podcast, we sit down with ultra endurance runner David Irwin to unpack the physical, mental, and emotional challenge of completing the legendary “10 in 10” event.

David shares what it really takes to run 262 miles across 10 consecutive days, including recovery routines, mindset strategies, nutrition, strength & conditioning, race mistakes, and the importance of accountability and coaching.

We also dive into:
• The reality of multi day marathon running
• How recovery becomes the priority
• Why routine matters more than motivation
• The mental battle of Day 2
• Foot care, nutrition, sleep, and physio
• How coaching helped David achieve his goal
• Lessons learned from 130 marathons

This is an inspiring conversation packed with experience, resilience, and practical insight for runners of all levels.

👇 If you enjoyed this episode, please LIKE, COMMENT & SUBSCRIBE to support the podcast and help us grow.

🎧 Available on Spotify, YouTube & all major podcast platforms.

https://www.smartperformancecoaching.co.uk

#UltraMarathon #MarathonRunning #RunningPodcast #SPC #Endurance #Mindset #10in10 #LakeDistrict #RunningMotivation #UltraRunner #SmartPerformanceCoaching

00:00 Introduction to the 10 Marathons in 10 Days Challenge
00:43 Meet David Owen & His Marathon Journey
03:40 Discovering Multi Day Marathons
05:43 130 Marathons Later & Global Racing Experiences
07:22 The Mental & Physical Battle of Multi Day Running
09:12 Inside the Legendary “10 in 10” Event
13:17 The Lake Windermere Course Explained
18:01 Why David Chose Coaching & Accountability
20:28 Strength & Conditioning for Endurance Running
22:20 Completing All 10 Marathons Under 5 Hours
24:22 Mindset, Motivation & Mental Resilience
27:16 Lessons Learned, Mistakes & Adapting During the Event
32:10 Daily Nutrition & Fueling Strategy
37:16 Recovery Routine After Every Marathon
40:31 Weather, Foot Care & Preventing Injuries
43:25 Shoes, Kit & Gear Choices
45:02 Medals, Memories & Meeting Jasmin Paris
48:01 What’s Next for David?
49:52 Biggest Lesson from 130 Marathons
55:03 Final Thoughts & SPC Coaching Takeaways

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In this episode of Smarter Than Yesterday, Darren and Alex sit down with Claire to explore her journey through hiking, trail running, endurance challenges, and mental resilience.

What started as a love for the hills and the outdoors evolved into ultra distance trail running and eventually taking on the brutal Apex Everest challenge in the Lake District.

Claire opens up about how the mountains became more than just training. From dealing with grief, mental health struggles, and the pressures of everyday life, to finding peace, purpose, and confidence through movement and time alone in nature.

The conversation dives into her first ultra marathon experiences, the mistakes and lessons learned from Apex Everest, fuelling challenges, mindset, recovery, and why discomfort often leads to growth.

This is an honest and inspiring episode about resilience, independence, and finding your people through endurance sport.

🎧 Tune in for a powerful conversation on trail running, self discovery, and pushing beyond your limits.

https://www.smartperformancecoaching.co.uk

CHAPTERS
00:00 Claire's Journey Into Endurance Trail Running
01:40 Childhood Hiking Memories & Trek 26
03:30 The First 30 Mile Trail Race
09:40 Mental Health, Autism & The Trails
14:45 Why Trails Beat Road Running
19:15 Claire's First Ultra Marathon
23:50 What Is Apex Everest?
28:20 Fuelling Disaster On The Mountain
39:30 Facing Fear & Finding A Second Wind
49:20 Lessons From Endurance Challenges

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In this episode of Smarter Than Yesterday, Darren and Alex sit down with Ed Collins — a highly experienced swim coach with over 40 years of coaching behind him, specialising in open water and endurance swimming.

Ed shares his journey from outdoor education and sailing to becoming a leading swim coach, helping athletes of all abilities improve their efficiency, confidence, and performance in the water.

This episode dives into the fundamentals of swimming technique, breaking down common mistakes and myths that hold people back. From body position and reducing drag, to why strength matters less than skill, Ed explains how to move through the water with ease rather than fighting against it.

The conversation also explores the realities of open water swimming, including sighting, breathing, adapting to conditions, and how technique needs to evolve outside of the pool.

Packed with practical advice and honest insight, this episode is a must listen for anyone looking to improve their swimming, whether you are a beginner or training for triathlon or endurance events.

🎧 Tune in to learn how to swim smarter, build confidence in the water, and take your performance to the next level.

https://www.smartperformancecoaching.co.uk

CHAPTERS
00:00 Intro
02:15 Meet Ed Collins
07:30 Why swimming feels hard
12:45 Common freestyle mistakes
18:20 Body position and reducing drag
25:40 Breathing and rhythm
32:10 Open water confidence
40:30 Strength, mobility and swimming
48:15 Advice for triathletes
55:20 Final thoughts

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In this episode of Smarter Than Yesterday, Darren and Alex sit down with Jack Tillett, a Royal Air Force Officer, coach, and endurance athlete whose journey is built on leadership, discipline, and continuous self development.

Jack shares how leaving home at a young age, moving from the south coast to Newcastle for university, and stepping into new environments early helped shape his mindset and approach to challenge. From there, his path into the Royal Air Force saw him leading over 60 personnel at a young age, developing the communication, resilience, and leadership skills that define him today.

Alongside his military career, Jack has built Tillett Fitness, coaching athletes across endurance and functional fitness disciplines, while continuing to push his own limits with events ranging from marathons and Hyrox to his next major goal, a Half Ironman later this year.

This episode explores how Jack balances training, mindset, and performance alongside enjoying the process, learning new skills, and maintaining a sense of curiosity and fun. It is an honest conversation about confidence, habits, and building a life that not only performs well, but also has purpose.

🎧 Tune in for a motivating and insightful conversation on leadership, growth, and becoming smarter than yesterday.

https://www.smartperformancecoaching.co.uk

CHAPTERS
0:00 Intro – Leadership, Resilience and Confidence
0:58 Jack’s Story: RAF, Fitness and Coaching
5:33 From Gym Training to Running
8:50 Endurance Challenges and Charity Events
11:25 Life as a Military Officer
15:32 Leadership, Respect and Building Trust
18:33 Growth, Learning and Getting Uncomfortable
24:00 Training for a Half Ironman
30:53 Progressive Overload and Accountability
34:04 Balancing Work, Training and Coaching
35:31 Screens, Sleep and Creating Headspace
41:13 What “Smarter Than Yesterday” Means
42:31 Weight Loss, Muscle Gain and Nutrition
47:48 Fueling for Endurance Events
53:00 Comparison, Perspective and Enjoying the Journey
56:50 80/20 Nutrition and Healthy Habits
58:38 Quick Fire Round
1:03:08 Books and Advice for Young Leaders
1:04:38 Wrap-Up

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