In this final episode of season four of the RunAlive podcast, we reflect on the journey of this season and what a season it's been!

We pick our highlights from the season, (although Gill's highlights include pretty much the whole season!) touching on the power of knowing when to quit with Mario Fraioli, the inspiration of hearing how Jacob Fincham-Dukes focuses on the future and not what could have been, and Steph Kessell's advice to find joy in the present.

We're looking forward to hearing your suggestions for season 5, and should be back in the New Year!

Thank you for listing this season! If you've enjoyed the podcast, please help us cover some of the costs: buymeacoffee.com/runalive Please subscribe, leave a review and share! Join the Strava Group and follow us and tag us on twitter, instagram, linkedin, tiktok or send us an email: [email protected]

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In this week's interval Gill speaks with Matt Bergin, a physiotherapist and international Irish athlete who specialises in running injuries. They discuss the importance of seeking physiotherapy early, common injuries runners face, the impact of modern running shoes, and how to find a trustworthy physiotherapist. Matt shares insights from his experience as both a runner and a physio, emphasising the need for a holistic approach to injury management and the challenges of balancing his running career with his professional life.

Follow Matt on Instagram: @matt_bergs

Join the Strava Group and follow us and tag us on twitter, instagram, linkedin, tiktok or send us an email: [email protected]

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Are you enjoying the podcast? Help us cover some of the costs: buymeacoffee.com/runalive

Our Guest this week:

Steph Kessell (nee Davis) completed her first marathon in 2018 and only a few years later went on to run a 2:27 marathon when she won the UK Olympic marathon trials. Steph was Team GB's fastest marathon runner at the Tokyo 2020 Olympic Games. Steph is a one-on-one coach and a coach at Runna and loves helping athletes of all abilities from 5k to ultra marathons. She gave birth to her daughter 4 weeks ago so balances her coaching alongside being a Mum and her own training.

We chat to Steph about her incredible journey from a corporate career to elite athletics, and now to motherhood. Steph shares how running has shaped her perspective on resilience, self-awareness, and balance. We touch on her meteoric rise in marathon running, overcoming injuries, and managing Relative Energy Deficiency in Sport (RED-S). She candidly discusses the physical and emotional shifts she experienced during pregnancy, how she adapted her training, and the surprising joys of slowing down.

As a coach, Steph also offers invaluable insights into tailoring training to individual needs, the importance of rest, and how to build sustainable habits. Her reflections emphasise the value of enjoying the process over fixating on results.

Follow Steph on Instagram: @steph_davis26

Thank You:

Thank you for tuning in! Please subscribe, leave a review and share! Join the Strava Group and follow us and tag us on twitter, instagram, linkedin, tiktok or send us an email: [email protected]

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This week, Gill, Ro, and Ed, dive into their running origins, sharing stories about why they started running and how their relationship with the sport has evolved. Each brings a unique background—Gill started to fill time during shifts, Ro began for fitness, and Ed took up running after the death of his Dad.

They touch on topics from running culture changes, evolving gear preferences, and past experiences like Ro’s dramatic weight-loss journey, Gill’s early fashion layering for self-consciousness, and Ed’s one-size-fits-all pair of shoes for his first marathon.

Highlights:

• Changes in Running Gear: The hosts reflect on the evolution from basic apparel to today’s advanced options, mentioning the rise of multiple shoe rotations, hydration vests, and even vibrating foam rollers, which often end up unused. (LOL)
• Nutrition and Recovery: They discuss the overwhelming choices in modern running nutrition, with Ro advocating for the simple chocolate milkshake as a refuelling favourite.
• Perspective Shift: The conversation circles back to the realisation that running has grown into a consumer industry, but the group values moments of simplicity, like just putting on a basic pair of shoes and enjoying a run.

Challenge for Listeners: To end, the hosts challenge listeners to share pictures of their oldest running gear still in use, hinting at a nostalgic celebration of running’s basics in the next season.

This episode offers a mix of personal anecdotes and thoughtful reflections on the modern culture of running, concluding with a call to embrace both innovation and simplicity in the sport.

Join the Strava Group and follow us and tag us on twitter, instagram, linkedin, tiktok or send us an email: [email protected]

Are you enjoying the podcast? Help us cover some of the costs: buymeacoffee.com/runalive

Hosted on Acast. See acast.com/privacy for more information.

Are you enjoying the podcast? Help us cover some of the costs: buymeacoffee.com/runalive

This week

Gill hit over 50 miles for the first time in a long time, Ro racked up around 70 miles but felt sluggish. Ed is focusing on injury-free training and recovery.

in the news we discuss: Cross country events are back in action including Cardiff Cross and Nick Griggs set a new parkrun world best.

Win and Fail of the week:

Ed's target race sold out before he could register - he could do with some other suggestions!

Ro raced a bus down Parliament Street and won.

Our Guest this week:

This week we speak to long jumper Jacob Fincham-Dukes about his journey from being a young athlete with a dream to becoming an Olympian and finishing 5th in the long jump at Paris 2024. Jacob talks about his decision to train in the United States, the challenges he overcame to make it to the Olympics, and the life lessons he's learned from balancing a demanding career with his athletic ambitions. His story is a testament to resilience, goal-setting, and the power of belief in yourself.

3 Key Takeaways:

1. Setting Clear, Achievable Goals Drives Success - Jacob emphasises the importance of setting goals that are within reach yet challenging enough to inspire growth. His determination to reach the Olympics and achieve personal bests kept him motivated, proving that having a clear vision can propel you forward, even in the face of setbacks.
2. Resilience in the Face of Adversity - From missing the Tokyo Olympics due to injury to managing the demands of full-time work, Jacob shows how resilience and adaptability can help overcome significant obstacles. We should view challenges as opportunities to strengthen our character and grow.
3. Structure and Discipline Are Cornerstones of Achievement - Jacob attributes much of his success to the discipline he's developed through his sport. Balancing work and athletics has taught him valuable time-management skills, which he applies both in and outside of competition. His story highlights the value of structure and discipline in achieving long-term goals.

Follow Jacob on Instagram: @notorious_jfd

Thank You:

Thank you for tuning in! Please subscribe, leave a review and share! Join the Strava Group and follow us and tag us on twitter, instagram, linkedin, tiktok or send us an email: [email protected]

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In this interval Ed, Ro, and Gill take a lighthearted dive into the love-hate relationship runners often have with technology.

From GPS watches to heart rate monitors and Strava records, we explore the ways in which gadgets enhance – and sometimes complicate – the simple joy of running. We share stories of tech fails and gadget-induced frustrations, like waiting for GPS signals or adjusting to new devices. We also discuss how data can be helpful for tracking progress but caution against becoming overly reliant on numbers and algorithms. With insights on finding balance, humorous anecdotes, and practical tips for tech-savvy runners, this episode is a lighthearted exploration of how technology shapes modern running.

We want to hear your experiences with running tech fails! Join the Run Alive Run Club on Strava, or send us a message on instagram!

Join the Strava Group and follow us and tag us on twitter, instagram, linkedin, tiktok or send us an email: [email protected]

Are you enjoying the podcast? Help us cover some of the costs: buymeacoffee.com/runalive

Hosted on Acast. See acast.com/privacy for more information.

Are you enjoying the podcast? Help us cover some of the costs: buymeacoffee.com/runalive

This week

Ed, Ro and Gill discuss how the New York Marathon played out, the news that Sydney has been added to the World Marathon Majors, and National XC relays.

Win and Fail of the week

The world record for running a marathon in Crocs was broken by Kevin Leimkuhler and we are in awe!

Our guest this week:

This week James Rhodes, photographer, writer and runner, shares his journey of capturing the essence of our sport through photography. He discusses the emotional highs and lows of athletes, the importance of storytelling in photography, and the lessons he has learned from both his own running experiences and those of elite athletes. James reflects on his Olympic dreams, the challenges of balancing a full-time job with his passions, and the significance of seizing opportunities in life.

Key Takeaways:

1 - Resilience in Both Running and Life

James emphasises that “a race is just a race”—reminding us that setbacks are natural and part of the journey, whether you're an elite athlete or a casual runner. Keeping perspective is crucial, and there’s always another day to try again.

2 - Seize Opportunities When They Come

Reflecting on his journey from fan to photographer at the Olympics, James urges listeners to grab opportunities, big or small, because you never know where they might lead. Dreams that start as “pipe dreams” can indeed become reality with time and perseverance.

3 - Seeing Life Through Different Lenses

James discusses the difference between watching events through a camera and being fully present, highlighting the importance of occasionally stepping back to enjoy life without always trying to capture it.

Follow James on Instagram @jrhodesathletics

Thank You:

Thank you for tuning in! Please subscribe, leave a review and share! Join the Strava Group and follow us and tag us on twitter, instagram, linkedin, tiktok or send us an email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Are you enjoying the podcast? Help us cover some of the costs: buymeacoffee.com/runalive

The clocks have changed, and so it's dark at night and as the running community we need to look after each other. It's an issue that particularly effects women, and so our conversation focuses on the increasing concerns surrounding women's safety while running in the dark. Gill shares her personal experiences, and we discuss societal responsibilities, and practical tips for both men and women to ensure safety during night runs.

Thank You:

Thank you for tuning in! Please subscribe, leave a review and share! Join the Strava Group and follow us and tag us on twitter, instagram, linkedin, tiktok or send us an email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Are you enjoying the podcast? Help us cover some of the costs: buymeacoffee.com/runalive

This week

Ed Gill and Ro catch up on the major news from Frankfurt Marathon and some fab performances at the Valencia 1/2 including a PB for Jenny! We also look forward to New York this weekend.

Win and Fail of the week

Ed had a hill session that didn't feature any hills.

Gill has been riding the highs and lows of parenting during half term

Ro has been living vicariously on the wins of others, especially team mates from Clapham Pioneers.

Our Guest this week:

Carla Molinaro is a record breaking professional ultra runner proudly representing HOKA. She is also the founder of SCY for runners; an online membership platform designed to enable runners to reach new heights whilst fostering a community. Carla is the current 50km World Champion and races all distances from 10 to 100km.

Summary:

Carla shares her journey from a casual athlete to a professional ultra runner, discussing the importance of enjoyment in her training, the challenges of transitioning to a structured athlete life, and the mental resilience required in ultra running. She emphasises the significance of finding personal joy in running and how her past experiences, including her time in the military, have shaped her approach to challenges both in running and life. Carla shares her journey in founding SCY for runners, her future goals, and the life lessons she has learned through her running experiences.

Key Takeaways:

Forge Your Own Path

Carla took an unconventional route and followed her instincts rather than a traditional path. She shifted from triathlons to long-distance runs—and eventually became a professional runner—shows that everyone's journey can be unique and inspired by passion rather than just competition.

The Power of Community and Joy in Running

Carla finds motivation and resilience through the community of friends she trains with, illustrating that running isn't a solitary pursuit. Sharing the experience makes it more enjoyable and helps maintain a positive mindset, especially during challenging training or races.

Consistency in Strength Training Prevents Injuries

Her motivation for creating SCY was to fill a gap she saw in accessible strength and yoga training for runners. Just one consistent strength and mobility session a week can make a significant difference, proving that small, consistent actions can help prevent injuries and support long-term performance.

Find out more to about Carla by following her on instagram or at www.carlamolinaro.com/scy

Thank You:

Thank you for tuning in! Please subscribe, leave a review and share! Join the Strava Group and follow us and tag us on twitter, instagram, linkedin, tiktok or send us an email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Are you enjoying the podcast? Help us cover some of the costs: buymeacoffee.com/runalive

We're back with the second interval of this series! Ed, Gill and Ro discuss the complexities of post-marathon recovery and the decision to rest or run again. Ed can hardly walk after a marathon, Gill has run multiple marathons in fairly quick succession, and Ro has done 10 in 10 days! So we have a chat to explore the physiological impacts of marathon running, the mental resilience required for multiple marathons, and the balance between training and recovery.

Thank You:

Thank you for tuning in! Please subscribe, leave a review and share! Join the Strava Group and follow us and tag us on twitter, instagram, linkedin, tiktok or send us an email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.