The Run4It Podcast

The boys are joined by Dr Michael Crawley, author of the book Out of Thin Air: Running wisdom and magic from above the clouds in Ethiopia. (11:35 for main interview.)

They discuss Michael's 15 months spent living and training with a group of elite athletes in Addis Ababa, studying the Ethiopian running culture, and observing what makes the country such a consistent superpower when it comes to producing world-beating long distance runners,

Michael talks about chasing hyenas, getting up at 3am to run up hills, and toeing the line at the legendary Jan Meda cross country race. This episode is bursting at the seams with takeaways to reinvigorate your relationship with running from a culture that approaches the sport in a completely different way, and if you like what you hear, be sure to read Michael's book. 

To get in touch, email: [email protected]. 

In this week's episode Philip Neilson from our Lothian Road shop checks in with the boys to talk about his recent training camp in Iten, Kenya. 

Boasting a sub-33 10K time and a low-15s 5K time pre-Iten, Philip's five-week trip was a key element in his quest to see how fast he could get the year after completing university.  Seemingly  on a whim, listen to this one to hear how the trip came about, how the approach to running in Kenya differs to in the UK, and ultimately, what can be gained from such an experience.

This is a great insight into what it's like for a recreational athlete at the sharp end of the field heading out to train with the world's best - where the altitude, culture, and experience are all seemingly geared towards one thing - building rapid long-distance runners. 

To get in touch, email: [email protected]. 

In this week's episode Chris and Finlay are joined by Andy Norman, UK sales manager for American footwear brand, Altra - whose shoes are known for their unique foot-shaped toe boxes.

Andy talks us through Altra's humble beginnings of doctoring shoes in a toaster oven to the rapidly expanding global footwear brand they've become. He also discusses the key points of difference Altra offer, as well as his own history with the brand, and how their shoes have improved his running.

Less pertinently (but very interestingly), Chris and Finlay discuss the results of this year's Man v Horse race and tee up a potential future outing. 

To get in touch, email [email protected]. 

With less than a week to go until the return of the Edinburgh Marathon, Chris and Finlay are talking tapering, final tweaks and preparations before race day, and some local knowledge on the route.

Head over to the Run4It Journal to read our articles on tapering and our guide to finishing your first marathon. 

Have a great day, everyone. 

To get in touch, email: [email protected]. 

"You can't outperform your physiology." In other words, you could have hit your volume, hit your workouts, be running the fastest you've run in your life, but if it gets too hot and you've not adequately prepared your body, that marathon abroad could end up being a disaster.

In this episode of the Run4It Podcast we're talking about heat training. Practical, accessible advice that every runner can use to help prepare themselves for upcoming races that might pose conditions hot enough to be a detriment to performance. Be that the Badwater 135, or your local half marathon that's ended up falling in the middle of a heatwave.

With Finlay deep in preparation for Kona - the IRONMAN World Championships in Hawaii that's notorious for cozy conditions - the Run4It Podcast's resident sports scientist is on fine form, clearly explaining how heat impacts physical performance, the body's mechanisms to combat heat, and how every runner can better prepare themselves to thrive when the rest of the field is melting in a sad puddle. 

To get in touch, email: [email protected]. 

In this episode, Chris and Finlay are joined by Joshua Rowe, a performance scientist with Maurten - the sports nutrition brand built on hydrogel technology who have fuelled every major marathon winner for the last few years.

As well as talking about his groundbreaking research into the effectiveness of hydrogels in endurance sports, Josh explains how Maurten's hydrogel products differ from other gels and drink mixes on the market, and gives expert guidance on how to use them to effectively fuel your next marathon, whether you're trying to dip under the 4:30:00 mark or chasing that elusive Boston qualifier.  The potential of Maurten's products to fuel PBs applies to every runner, not just the ones breaking tapes at big city marathons.

If you like to run long distance races (or aspire to) and you've not heard of Maurten, this one's for you. Even if you're already using it, there's a near certainty you'll get some great information from Josh. 

In less pressing matters, Finlay's back to running ways and Chris is even more of a pretend cyclist than he was before... (To skip the feeble banter portion, skip ahead to 14:47.)

To get in touch, email: [email protected]. 

Run4It's Jason Kelly returns to catch Chris and Finlay up on his GB-qualifying performance at the Anglo Celtic Plate. Not only did Jason come 2nd out of one of the most competitive fields ever assembled at a British 100km Championships, he's also now the third fastest Scot of all time over the distance.

Tune into this bonus episode of the Run4It Podcast to hear what it takes to execute a near perfect race when it matters most. 

Next stop, the World 100km Championships...

To get in touch, email: [email protected].

Fay and Emma of Match My Workout catch up with Chris and Finlay on day 61 of their attempt to run 100 marathons in 100 days - a Guinness world record attempt at the most consecutive marathons run by a female. That's 2620 miles in total, at just over 183 miles per week. No days off.

The Aberdeenshire-based personal trainers started their challenge on February 19, and if successful, will complete their 100th marathon at the Edinburgh Marathon Festival on May 29, raising money for Macmillan Cancer Support and the Motor Neurone Disease Association following the losses of Emma's mum and Faye's dad. This is a great insight from inside the toughest part of a truly mind-blowing physical and mental challenge, all done for very worthy causes. 

To get in touch, email: [email protected].

Meryl Cooper joins Chris and Finlay fresh off her fourth place finish at the Transgrancanaria 62K to talk recent form, her start in ultra running, and her approach to training. (Interview starts at 16:43.)

Last year saw Meryl win the Lakeland Trails 100k in a course record, and post a top 10 finish at the ferociously competitive CCC. She balances her racing and training with her job as a teacher, and her business as a health and running coach. This interview is stacked with easy to utilise advice to improve your running around a busy schedule, and some great insights into the kind of training and commitment required to become internationally competitive at ultra trail.  

Less pressingly, Finlay preaches the benefits of aqua jogging... 

To get in touch, email: [email protected]. 

Photo credit: @stuartpw_ross.

Chris and Finlay are joined by Greg Bennett, who among numerous titles, podiums and other accolades, was the number one-ranked triathlete in the world in 2002 and 2003. Greg talks about how he got started in triathlon, his illustrious and storied career, and how he's adjusted his mindset to go from being competitive on the world stage, to pursuing new projects and training for health. 

This is a deep dive into the makings of an athlete who won six World Cup titles, two ITU World Series titles, and qualified for two Olympic Games - chocked full of insights, anecdotes and learnings from his time training like a barbarian and performing at the highest level, to channelling that drive and energy into a life beyond competitive sport. Greg now divides his time between family, business, podcasting, commentating, and numerous other commitments, while still training to stay healthy. 

Even if you're not as keen in the water or on two wheels as you are on your feet, there are a lot of takeaways in this one, as applicable to day-to-day life as they are to your training. 

To get in touch, email: [email protected]

Photo credit: Bennett Endurance, CC BY-SA 4.0 (via Wikimedia Commons).