Share The Run4It Podcast
Share to email
Share to Facebook
Share to X
By Run4It
The podcast currently has 56 episodes available.
In this episode, Finlay chats to professional runner for Nike and the NN Running Team, Jake Smith, about his rise in running and his challenges with Relative Energy Deficiency in Sport (RED-S). Jake talks openly about his history with disordered eating and obsessive-compulsive-esque training, and the toll underfuelling and overtraining eventually took on his body - causing severe injury, illness and mental distress.
Speaking to Finlay fresh off a standout stage win at the Welsh Castles Relay, Jake talks about what it’s taken to step back from the sport – recover, reset, re-evaluate – and come back stronger in pursuit of sustainable performance.
Key takeaways:
What’s next for Jake? Paris 5K in July and Berlin Marathon in September, where he and his sister hope to secure the Guinness World Record for the fastest cumulative marathon time run by a pair of siblings.
Follow Jake Smith on Instagram @jakeliamsmith98
For more information on RED-S follow @project_reds_
📸 @globalsportscommunication via @jakeliamsmith98.
To get in touch, email: [email protected].
In this episode, Finlay sits down with Matt Fox, the Founder and Content Director of Sweat Elite, a sports media company that shares incredible insight into how the world’s best athletes train and prepare for competition, in order to inspire and motivate runners at every level.
Matt has vast experience in middle distance and long distance running, having competed at an international level in the 800m and 1500m, and ran 9 marathons in times of 2:20 - 2:24.
In this episode, Matt talks through the purpose and history of Sweat Elite. He shares some of the secrets of high performance he’s observed over the years and he talks through his pursuit of a sub-2:20 marathon in 2024.
We hope you will be inspired!
Subscribe to Sweat Elite on YouTube @sweatelite and follow them on Instagram @sweatelite.
Find Matt Fox on Instagram @mattinglisfox.
📸 @missionrun_darksky via @mattinglisfox
To get in touch, email: [email protected].
In this episode, Finlay is joined by Harry Bolton, the product designer behind Ronhill's first range of trail footwear.
Based near Keswick in the Lake District, Harry lives and breathes off-road running with several major race wins to his name, including being crowned both English and British U23 Fell Running Champion in 2022. Combine his fell running prowess with his Sports Engineering credentials and it's easy to see why Harry is perfectly placed to design and test trail running footwear for renowned brand Ronhill.
Harry explains how he got into running, where his passion for product design stemmed from, and talks us through the making of Ronhill's two new trail shoes: the Freedom and the Reverence.
We dig into the technical features and differences between each of these shoes - the Freedom being the more versatile option for harder packed trails and dry terrain; the Reverence being the more aggressive option for steep, technical trails and soft, wet terrain.
If you like what you hear, try the shoes for yourself today: https://www.run4it.com/collections/ronhill-running-shoes
Keep up with Harry on Instagram: https://www.instagram.com/harry__bolton/
To get in touch, email: [email protected].
What is pronation? Are you an "overpronator" or an "underpronator"? How does it affect shoe choice?
In this episode, Finlay and James try to answer common questions and dispel common misconceptions about foot pronation and biomechanics – looking at the importance of the gait analysis process in finding the right running shoes.
Episode info starts at 09:56
Key takeaways:
For further information, check out our Journal article on choosing between neutral and stability shoes.
Book an in-store appointment for +runlab analysis and shoe fitting at run4it.com/book. Or check out the shoe advice page on our website.
To get in touch, email: [email protected].
With autumn marathons fast approaching, Finlay and James talk through some key marathon training sessions to help build speed and endurance for the marathon, and prepare your body to be in prime shape come race day.
Recent happenings covered first. Session info starts at 21:20.
James’ favourite sessions:
Finlay’s favourite sessions:
All sessions should be bookended with a warm-up and cool-down. You can tweak and adapt them as needed to suit your needs. For example, on Finlay's 'build session', you could begin with 3 x 20 min builds at the same efforts - gradually building up to the 3 x 40 min builds over the course of several weeks. Always remember, it’s really important to practise your fuelling and hydration during these key sessions!
Explore our distance-ready Marathon Running Gear collections here: https://www.run4it.com/collections/marathon-running-gear
If you find this week's episode helpful, you may also enjoy our episode on Heart Rate Training. To get in touch, email: [email protected].
In this episode Finlay is joined by former Podcast guest and Maybury Shop Manager, James Dunn, to shed light on training with heart rate, and help you decide whether it is right for you.
Donning their sports scientist hats, they explain how heart rate can be used as a useful tool and measure in defining and differentiating runs by level of intensity (from easy to moderate to hard), to create a varied and well rounded training routine - conducive to better overall fitness and endurance.
Key takeaways:
If you find this week's episode helpful, you may also enjoy our episode on zone 2 training.
To get in touch, email: [email protected].
In this episode, Finlay and Jack talk through four key components of running training:
Explaining how constructing your running training plan around these four pillars – week-to-week and month-to-month – will lend to aerobic development and improvement.
In covering frequency and consistency, they touch on the importance of creating habits and routine by sticking to designated 'run days' as far as possible. In covering duration and intensity, they warn against the potential risks of a 'feast or famine' type approach, where massive weeks are followed by weeks of very little activity and the 'catch-up' mentality kicks in.
You'll hear why incorporating different types of runs into your training, from interval runs to long runs and recovery runs, is key to getting the right balance of duration vs intensity, producing adaptions (your body's physiological response to training), and avoiding plateau and injury.
For anyone seeking to get the most out of their summer running and/or starting to think about how to build towards autumn marathons – the content of this episode should be very helpful.
To get in touch, email: [email protected].
In this episode, Finlay and Jack talk super shoes and imposter syndrome – exploring the sense or perception runners often have that so-called "super shoes" are just for elite or fast runners, and putting forward reasons why that's not the case and how they can help everyone improve their running.
Finlay runs through the features we expect with super shoes and exactly how they work to improve performance. Whilst Jack shares his experience of a recent 5k run in the Saucony Endorphin Elites.
Whether you're after running shoes to make faster and harder running more sustainable, or running shoes to reduce fatigue levels after key sessions and ease recovery – by the end of this episode, it should be clear how every runner can benefit from a super shoe, no matter their pace.
If you find this week's episode helpful, you may also enjoy reading our Journal article on carbon plate running shoes.
To get in touch, email: [email protected].
We’re back! In this episode, Finlay and new co-host Jack discuss the science behind tapering: what tapering is and why tapering is so important before race day.
While (as you’ll hear) every taper is highly individual, it typically involves the gradual reduction in training load (both distance and intensity) in the final two to three weeks ahead of an event, such as a marathon.
Finlay and Jack delve into why running and tapering are equally essential parts of a complete training cycle – covering the dos and don’ts of how to taper effectively, why rest and recovery leads to improved performance, and how trusting in the taper gets easier with experience!
00:19:40 - Optimal weekly decreases in training load of approximately 25 percent.
00:25:57 - Top tips to make the most of your taper - kit, sleep, nutrition and more.
If you find this week's episode helpful, you may also enjoy our episode on zone 2 training.
To get in touch, email: [email protected].
In this episode Chris and Finlay run through the fundamentals of putting together your winter running wardrobe.
Whether this is your first winter as a runner, or it's always a season that blights your progress, this episode will run through how to build you running wardrobe to withstand the wind, rain, and cold.
To get in touch, email: the [email protected].
The podcast currently has 56 episodes available.
11,599 Listeners
55 Listeners
1,776 Listeners