Well Far: The Running Podcast

What is mental performance? As runners we tend to focus on the physical, but often it's your mental strength that can make the difference. Helping us wrap our heads around that extra 1% is Andy Cohen Wray, founder of Athlete in Mind - the mental performance programs directed toward the everyday athlete and olympian alike. Andy, who’s journey began after a series of mental health and consequential health issues following PTSD from his time in the force and the death of his brother, explains some simple and effective tools to combat the running reaper and race day negativities to help find that crucial extra 1%. Rounding off season two with the perfect running cool-down is Yasmin Fattori from Yoga Yasmin, but more importantly - Amy’s mum!

Run - 30 min
Cool Down - 15 min

With thanks to F45, head to www.f45training.com/wellfar for more details

Join Amy Lane on Instagram: @wellness_ed #wellfar

Join Yasmin on Facebook: 
Yoga with Yasmin https://en-gb.facebook.com/yogawithyasmin/

Join Andy at https://athleteinmind.co.uk/

Topics:
Resolutions
Goal Setting and how to achieve it.
Overcoming negative voices
Visualizations
Running to feel
Tech
Using your senses
Running Mantras

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

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Cross Training - its that arms and legs elliptical thing right? Wrong. So many of us hear cross training and the image that comes to mind is that funny machine in the gym but this couldn’t be further from the truth. Here to dispel this rumour once and for all is PT, cross training and TRX fanatic, co-founder of Equilibrium and trainer to the stars: Niko Algieri. Starting with the basics of Cross-Discipline-Training, strength and resistance training and what on earth can you do with a TRX. Niko explains the benefits of mixing up your running program with the occasional twist, stretch, lift and pull to bulletproof your body for the marathon ahead. Back with us again for the cool-down is the wonderful Will Wheeler of Peckham’s Level Six Yoga.

Run: 40 mins
Cool-down: 17 mins

With thanks to F45, head to www.f45training.com/wellfar for more details

Join Amy Lane on Instagram: @wellness_ed #wellfar
Join Will on Instagram: @heywillwheeler or @levelsixpeckham
Join Niko on instagram: @nikoalgieri or @weareequilibrium

Topics:
What is TRX
Will you get Bulky doing strength and resistance training?
Confidence and gym-timidation
Resistance training for runners
Cross training for cardio gains
Mobility training
Breath work

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

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72% of women say they never received any education regarding exercise and their menstrual cycle, and yet 1/3 of women survey said they hadn’t trained because of it. So what is the link between period and performance? And can our hormones affect our training? Today we are talking with Dr Anita Mitra, aka The Gynae Geek, who is opening up the conversation and helping us to get to grip with our hormones. Stay tuned for this weeks cool down flow, which is with the masterful Chris Magee (back by popular demand!).

Run: 40 mins
Cool-Down: 17 mins

With thanks to F45, head to www.f45training.com/wellfar for more details

Join Amy Lane on Instagram: @wellness_ed #wellfar
Join Dr Anita Mitra on Instagram: @gynaegeek
Join Chris Magee on Instagram: @mgeesy

Topics:
Menstural Cycle 101
Why we feel different at different parts of our cycle
Your cycle and your sport
Injury
Contraception
The pill and your performance
Exercise and period pain
Amenorrhea
The pelvic floor

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

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

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

What's the best thing to do to improve your speed in a good 5k or 10k? How to adapt for different distances? Variety is key, but how do I actually implement it? Telling us all her training secrets this week is the world's fastest female Parkrun runner and Saucony UK and GB athlete Charlotte Arter.  From repping cumbria to repping GB, Charlotte talks us through her running journey, the day to day life of a professional runner and some uncomplicated tips on how to improve your speed and endurance for those ‘shorter’ race distances! Having heard much about her over the past two seasons, this weeks cool-down flow is none other than Yasmin Hopkinson - Amy’s mum!

Run: 25

Cool-down: 15

With thanks to F45, head to www.f45training.com/wellfar for more details

Join Amy Lane on Instagram: @wellness_ed #wellfar

Join Yasmin on Facebook: Yoga with Yasmin https://en-gb.facebook.com/yogawithyasmin/

Join Charlotte Arter on Twitter: @charlottearter

Topics:

How to speed up

Consistency in training

Varied training sessions within that

How to train to race your fastest 5k or 10k

Exercises for speed in the gym

Charlotte’s hot top tip 

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To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

Gut health has shot to the forefront of public consciousness of late, but what does that mean for you? Can improving your gut health actually improve your running performance? What even is gut health anyway? Talking all things "you are what you digest" is the Gut Health queen herself, Dr Megan Rossi. From eating yourself healthy, to analysing the interplay between exercise and gut health, understanding what you can do to minimise runners tummy and why and Amy's morning smoothie recipe (approved by Megan!). Also, stay tuned for our cool down flow this week is with the wonderful Will Wheeler of peckhams Level Six Yoga.  

Run: 35

Cooldown: 15 (and a wonderful 5 minute savasana)

Join Amy Lane on Instagram: @wellness_ed #wellfar

Join Will Wheeler at Level Six on Instagram: @levelsixpeckham

Join Dr Megan Rossi on Instagram: @theguthealthdoctor

Topics:

What is Gut Health?

Exercise and the Gut.

Gut friendly food.

How to eat yourself healthy.

Easy everyday changes to improve

Amy's morning smoothie.

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To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

The 'dread'mill has long been the nemesis of many runners but with a recorded 82% increase in the inclusion of treadmills within classes around London, this week we are discovering the beauty of indoor running and how to capitalise on treadmill training. Helping us get comfortable in the new (for some) terrain is the treadmill training developer at Equinox, Founder of Precision Run and all round running obsessive - the brilliant David Siik. Our guided cool down this week is held by the wonderful Kirsty Gallagher.

Run: 43 mins

Cool-Down: 15 mins

Find Amy on instagram at: @wellness_ed, #WellFarFind David on instagram at: @davidsiik

Find Kirsty on instagram at: @kirsty_gallagher

With thanks to F45, head to www.f45training.com/wellfar for more details

Topics

Whats the hype?

Indoor and Outdoor running - must you choose one of the other?

Performance based workouts on the treadmill

Planning your run

Form

Where to run on a belt

The importance of decelerationJumping on/off etiquette (don't do it)

Health benefits of treadmill running 

Recovery and the runners high 

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To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

Is a six pack truly the shining emblem of fitness and health? This week we get to the bottom of the six pack mystery: will running actually give you abs? Do you need visible abs to be a good runner? And how important is training your core for running performance anyway (turns out very!)? Guiding us through both the chat and strong cool-down stretch at the end is the brilliant Shona Vertue, Austrailian born PT, yoga instructor and founder of The Vertue Method.

Run: 45 Mins

Strong Stretch: 17 mins

Find Amy on instagram at: @wellness_ed, #WellFar

Find Shona on instagram at: @shona_vertue

Topics

What your core is really made up of.

Can you work your core to lose belly fat?

Exercises to activate the core for runners.

Glute activation as core activation.

What not to do.

Substance over style.

What is the Vertue method?

Correct way to do a single leg glute press with Shona Vertue link here: https://www.instagram.com/p/B1uBSmFBoku/

Correct way to deadbug with Luke Worthington link here: https://www.instagram.com/p/BcAqdc4AQWE/?igshid=15i3ikxalhymp

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To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? Today, Amy talks to inspirational author Christopher McDougall who penned the book that shows us that everything we thought we knew about running is wrong and how to unlock that potential. We learn of the reasons that provoked the writing of this inspirational read, now followed by 'Running With Sherman', which documents the (many) learnings of running with a Donkey (?!), and Chris talks us through some of the running theories and techniques he's picked up along the way that have enabled him to cover the vast distances that he has achieved to date. A shift in pace from the usual chats, but a delightful listen none-theless! Back with us on the cool-down today is the wonderful Annie Clarke, whose stretch you can find at the 42 minute mark.

Run: 42 mins

Well Chill Flow: 12 mins

Join Amy Lane on Instagram: @wellness_ed #wellfar

Join Annie Clark on Instagram: @mind_body_bowl, https://mindbodybowl.co.uk/

Join Christopher McDoughall at: https://www.chrismcdougall.com/

With thanks to F45, head to www.f45training.com/wellfar for more details

Topics:

Reasons behind the books

How bare-foot running can maximise your potential

The '100-Up' technique

Running with a donkey

The 'I'm not a runner' myth

Running communities

Running for mental health
 

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To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

We have learned time and time again that improving strength is a great way to improve your running, but if you don't have access to a specialised running PT, how do you do this, and how do you know that you are doing it right? Cutting the mustard of the boutique fitness world and helping us to get to the crux of what exactly HIIT and functional training is, is F45 gym co-owner Haydn Elliott.  Having completed a 260Km Ultra marathon across the Jordan desert himself, we learn from the horse's mouth what it is about a F45 that helps bolster your running and how. So whether you want to know what days to train and not to train, how to juggle the long runs with resistance training and recovery, or simply curious as to what goes on behind the blue, red and white logo clad windows of the F45 Studio, this episode has you covered.

Run: 30 mins

Cool-down: 15 mins

Join Amy Lane on Instagram: @wellness_ed #wellfar

Join Chris Magee on Instagram: @Mageesy

Join Hadyn Elliott on Instagram: @Haydn.elliott

With thanks to F45, head to www.f45training.com/wellfar for more details

Topics

HIIT

Functional training

How to fit it into your running week and how often.

F45 ethos

How it works for different distances

Marathon runners and resistance training

Muscle groups to focus on.

Community

Using F45 for recovery

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To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

Plant based and vegetarian diets are on the rise, but what does this life choice (should you choose to take the leap) mean for your running performance? Do we actually need meat to perform well in sport? What exactly is it that is making more and more professional athletes make the switch? Will I need to use supplements? And how to make sure you don’t end up deficient? Back from season 1 and here to answer all our plant based and veggie questions is nutritionist, celebrated athlete and cook-book author Anita Bean. From source to portion size, macros and micros, Anita talks us through her food-first veggie athlete recipes and know how, debunking the meat myth!

Run: 39 mins

WellChill Cool down: 15 mins

Join Amy Lane on Instagram: @wellness_ed #wellfar

Join Kirsty Gallagher at https://kirstygallagher.com/

Join Anita Bean at https://anitabean.co.uk/?doing_wp_cron=1572983204.2280530929565429687500.

Books: The Runner’s Cookbook, The Vegetarian Athlete’s Cookbook, The Complete Guide to Sports Nutrition

With thanks to F45, head to www.f45training.com/wellfar for more details

Topics:

The Rise of Vegan and Vegetarian Diets

Cancer >< Meat

Scientific benefits of a plant based diet.

The protein myth

Examples of proteins and portion sizes

Can plant based diet improve your performance?

Macros (proteins and carbs)

Micros (omega 3, calcium, B12)

Gas and the Gut

Protein powders? Do we need them

Food first approach

Avoiding under-fuelling

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