Τα καλύτερα Run4It podcast (2024)

1
The Inner Workings of Footwear Innovation at Brooks, with Bryan Bhark 53:18

13d ago53:18

53:18

In this episode, Finlay is joined by Bryan Bhark, Manager of Footwear Innovation & Development at Brooks. Based in Seattle at Brooks' global headquarters, Bryan is part of a knowledgeable and passionate cross-functional team, responsible for pursuing new knowledge and advancing Brooks' footwear creations - in line with customer (runner) needs, new …

1
Understanding RED-S, with Pippa Woolven 56:21

26d ago56:21

56:21

In this episode, Project RED-S Founder and former Team GB athlete, Pippa Woolven, shares her experience with Relative Energy Deficiency in Sport. Pippa describes how her downturn began during an athletics scholarship at Florida State University, where she bought into the belief system that "lighter is faster". While knowing instinctively something …

1
Jake Smith on Running Stronger After RED-S 1:09:34

5M ago1:09:34

1:09:34

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 t…

1
Lessons from the Best, with Sweat Elite Founder Matt Fox 1:02:16

6M ago1:02:16

1:02:16

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, …

1
Designing Ronhill Footwear, with Harry Bolton 53:17

8M ago53:17

53:17

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 runn…

1
Understanding Pronation & Picking Shoes 59:23

9M ago59:23

59:23

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 a…

1
Marathon Training Sessions 55:23

1y ago55:23

55:23

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: Marathon-pace intervals with moderate recove…

1
Heart Rate Training: What You Need To Know 1:05:34

1+ y ago1:05:34

1:05:34

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 intensit…

1
The Four Pillars of Running Training 40:51

1+ y ago40:51

40:51

In this episode, Finlay and Jack talk through four key components of running training: Frequency Consistency Duration Intensity 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 th…

1
Super Shoes: Overcoming Imposter Syndrome 40:32

1+ y ago40:32

40:32

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 supe…

1
The Science Behind Tapering 51:33

1+ y ago51:33

51:33

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 …

1
A Guide to Winter Running Kit 1:03:16

2y ago1:03:16

1:03:16

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 pod@run4…

1
What is Heart Rate Variability and Will it Really Help my Running? 57:55

2y ago57:55

57:55

Finlay wears his sports scientist hat in this episode while Chris grills him about heart rate variability (HRV) - the long-celebrated metric in sports science that measures the time variance between heartbeats to give an indication of stress and how prepared the body is to perform. The new Garmin Forerunners 255 and 955 both come with long-term HRV…

1
Trail Running, Everything You Need to Know to Get Started 1:16:50

2y ago1:16:50

1:16:50

Trail running can vary from well manicured gravel roads, all the way up to braving the elements across challenging skyline routes. In many ways, it's road running without the concrete, but steeper gradients and inconsistent terrains can make the physical and logistical demands of the trails completely different. In this episode Chris and Finlay dis…

1
Back to the Big Island, Finlay's 2022 Kona 1:14:12

2y ago1:14:12

1:14:12

This week's episode is a first-hand recap of what it's like to qualify and compete at the IRONMAN World Championships in Hawaii from our own co-host Finlay McAndrew. Kona is a unique event in all sports. Thousands of triathletes pilgrimage to Hawaii in October every year, each and every one of them having earned their coveted spots as professionals…

1
Expert Edition: Dr Gert-Peter Brüggemann and Andre Kriwet from True Motion 1:13:09

2y ago1:13:09

1:13:09

In this episode Dr Gert-Peter Brüggemann and Andre Kriwet - two of True Motion's founders - join Chris and Finlay to talk about their challenge to the running shoe industry. In this episode you'll see just how deeply involved and influential Dr Brüggemann and Andre have been in the industry, get a real insight into how much work goes into developin…

1
Which ON Running Shoe is Right for You, with James Dunn 1:23:04

2y ago1:23:04

1:23:04

In this episode we're joined by James Dunn, a former Scottish Hill Running champ, and a 2:22 marathoner (among other distinctions). He's also a tech rep for ON running and is a long-time Run4It team member. James talks to Chris and Finlay about his storied running journey so far, including his recent switch from hills and mountains to the asphalt, …

1
Returning to Running After Long Covid 1:10:39

2y ago1:10:39

1:10:39

In this episode respiratory physio Andy Smith joins Chris and Finlay to talk about how to go about getting back to training after suffering from long Covid. As well as offering insights from his work as a respiratory physio, Andy also discusses his experience of getting back to training following a bout of long Covid at the start of the year. This …

1
The Principles of Fuelling Long Distance Running 1:06:34

2y ago1:06:34

1:06:34

In this episode Chris and Finlay do a deep dive into how to fuel for endurance sports, from the half marathon up to ultras. Taking on the correct nutrition to sustain long, arduous training runs and to allow the body to execute on race day is an area frequently neglected by everyday athletes, with it too often being relegated to an afterthought. Th…

1
The Science Behind Zone 2 Training 1:06:41

2+ y ago1:06:41

1:06:41

Base miles, easy running, long slow distance, zone 2... it's got a lot of names but they all refer to the low intensity work that should make up the bulk of any endurance athlete's training. In this episode, Chris and Finlay discuss the science behind why zone 2 training is important to long term improvement and how to effectively implement it, be …

1
Expert Edition: Inside Ethiopian Running Culture, with Michael Crawley 1:11:27

2+ y ago1:11:27

1:11:27

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 …

1
Training in Iten, with Philip Neilson 1:08:42

2+ y ago1:08:42

1:08:42

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, list…

1
Altra, with Andy Norman 55:19

2+ y ago55:19

55:19

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 t…

1
Edinburgh Marathon Festival Countdown Episode... 26:02

2+ y ago26:02

26:02

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 to…

1
Heat Training for the Everyday Runner 1:20:11

2+ y ago1:20:11

1:20:11

"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. P…

1
Expert Edition: Performance is Flavourless, with Joshua Rowe from Maurten 1:21:50

2+ y ago1:21:50

1:21:50

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 h…

1
Running the Perfect 100km, with Jason Kelly 59:50

2+ y ago59:50

59:50

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 Po…

1
100 Marathons in 100 days, with Fay and Emma 1:05:36

2+ y ago1:05:36

1:05:36

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 o…

1
Keeping it Simple, with Meryl Cooper 1:31:11

2+ y ago1:31:11

1:31:11

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 h…

1
Training for Life, with Greg Bennett 1:41:26

2+ y ago1:41:26

1:41:26

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 …

1
The Track to Success, with Jenny Selman 1:22:45

2+ y ago1:22:45

1:22:45

Fresh off an 800-metre PB which met both the World Indoor and Commonwealth Games standards, Jenny Selman joins Chris and Finlay to talk about her running journey so far. (Interview starts at 24:46.) This one is all about determination and persistence at the top end of middle distance running. In addition to working around numerous food allergies, J…

1
High Fat, Low Carb 1:22:21

2+ y ago1:22:21

1:22:21

In Finlay's first episode as co-host, he's donning his sports scientist hat to discuss the high fat low carb approach to fuelling endurance sports - a topic he's studied and practiced over his years racing Ironman triathlon as well as coaching athletes. This episode sifts through some of the myths, misinformation and grey areas around fuelling for …

1
Taps Aff, with Christopher Cowley 1:16:32

2+ y ago1:16:32

1:16:32

Part two of our Montane Spine Race double feature - Chris and Jason are joined by Christopher Cowley, a highly accomplished ultra runner who made his Spine debut at this year's edition of the iconic race across the Pennine Way. With wins at the Hardmoors 160 and 200, Christopher came into the 2022 Spine Race with as much experience as you could pos…

1
The Sharp End of the Spine, with Debbie Martin-Consani 1:22:18

3y ago1:22:18

1:22:18

In the first of two episodes looking at the Spine Race, Chris and guest host Jason Kelly speak to Debbie Martin-Consani, who won this year's edition of the iconic 268-mile race across the Pennine Way on her second completion. This episode is stacked with insights from one of the most decorated and accomplished runners on the UK ultra scene, with a …

1
Fit in 50, with Nick Butter 1:12:36

3y ago1:12:36

1:12:36

Endurance athlete and adventurer Nick Butter joins the boys to talk about his big project for 2022 - the Fit in 50 Challenge. Nick is best known for being the first person to run a marathon in every single country on earth, but he felt that his diet, strength, power, and overall health could be better. This led him to devise the Fit in 50 - "the ul…

1
Caps in the Ring 1:05:45

3y ago1:05:45

1:05:45

Chris and Will discuss their running plans and ambitions for 2022, informed by their learnings over the past 12 months. Chocked full of insights from another year of training, injuries, various other mishaps, and a few bright spots, with plenty of call-backs to some key lessons learned from last year's guests. To get in touch, email: thepod@run4it.…

1
Christmas Special and Gear of the Year '21 1:08:44

3y ago1:08:44

1:08:44

Chris and Will reflect on another year of running and give their thoughts on the best running gear they've gotten to use over the past 12 months. They talk road shoes, trail shoes, and the shoes they most wanted to try but didn't get round to, as well as kit, tech, and nutrition. The Run4It Podcast will return in the new year with an even bigger li…

1
Returning to Form, with Rob Sinclair 1:01:25

3y ago1:01:25

1:01:25

Rob Sinclair joins the boys to talk about his return to winning ways at the Ultra Trail Costa Blanca 75K race and reflect on his storied running career so far. This episode is packed full of insights from one of the best mountain and ultra trail runners in the UK as he moves into a new phase of his career. Rob talks about the challenges of balancin…

1
Resetting Your Base, with Finlay McAndrew 1:28:08

3y ago1:28:08

1:28:08

Finlay McAndrew returns to the podcast wearing his sports scientist and triathlon coach hats to talk about the science behind off season training for runners. This is a deep dive into the scientific, best-practice approach to training through the off season - better referred to as the general preparation phase. This episode has information aimed at…

1
Winter Training, Flicking the Switch 1:31:47

3y ago1:31:47

1:31:47

In the first half of this week's episode, Chris and Will discuss various approaches the Run 4 It team take to keep themselves training during winter, from sticking on a pair of Arctic Talons and calling it business as usual, to significant mileage cuts supplemented by more visits to the gym and cross training. In the second half, they're joined by …

1
The Long Night 1:14:51

3y ago1:14:51

1:14:51

This week Chris and Will talk about how to keep on running through winter. How to see, how to be seen, how to stay warm, how to stay dry, how to not fall over, and generally how to avoid being miserable. Read more about being safe at night here. Learn more about the importance of being prepared with the right kit on the hills here. To get in touch,…

1
Turning the Page, with Mandy Williams 1:06:55

3y ago1:06:55

1:06:55

Chris and Will talk to Mandy Williams about mental health, running competitively on the track and up the sides of mountains in the masters category, photography, jumping out of aero planes, flying aero planes, and potentially, going into space. Mandy manages our Bridge of Allan store, and was diagnosed with Asperger's at the start of lockdown, havi…

1
Surviving the Dragon's Back, with Alan Risk 1:27:58

3y ago1:27:58

1:27:58

Chris sits down with Alan Risk, who reflects on his recent finish at this year's Dragon's Back Race. Billed as the world's toughest mountain race, the Dragon runs for 380-kilometres with over 17,000-metres of climbing split over six days. This year's event boasted an aggressive 76-per cent DNF rate. Cue a lively conversation chocked full of insight…

1
Garmin: With You Every Step of the Way 1:31:43

3y ago1:31:43

1:31:43

Over the last couple of months we've been putting some of the newer Garmin running watches through their paces, and on this week's episode we're getting our testers' verdicts... In the first interview (21:12), Chris speaks to Gayle Hoy, the Run 4 It merchandising manager, about her experience of upgrading from the Forerunner 235 to the Forerunner 2…

1
All For the Vest, with Jason Kelly 51:15

3y ago51:15

51:15

Jason Kelly returns to the podcast to reflect on his superb 100k debut at the Anglo Celtic Plate home countries international race, where he claimed the silver medal to give the Scottish men all three podium spots and win the team competition. In this episode Jason recounts what went right, what could have gone better, and gives an insight into the…

1
Fast & Furious: The Fundamentals of Carbon-Plated Running Shoes 1:30:57

3y ago1:30:57

1:30:57

Run4It's resident shoe guru Finlay McAndrew returns to the podcast to talk to Chris about all things carbon-plated: the history, the development, and the surprisingly long list of benefits this growing category of shoe can present to runners as they get fine-tuned through extensive research and development.…

1
Things We Wish We'd Known Before We Started Running 1:28:04

3y ago1:28:04

1:28:04

Chris and Will are joined by guest host Amy Byrne - assistant manager at our Glasgow City store. The trio talk on Team Run4It's answers to the question: "If you could travel back in time to when you first started running, what key lessons would you impart to your past self?" Cue a lively conversation packed full of advice - some learned at bitter c…

1
From Commonwealth to Chamonix, with Robbie Simpson 1:22:40

3+ y ago1:22:40

1:22:40

Chris and Will talk to Commonwealth Games medalist Robbie Simpson. Cue a lively discussion around his varied and storied running career so far across the marathon and mountain running, his recent foray into ultra-distance events as he prepares for the OCC in Chamonix, Adidas Terrex, and Hidden Peak Running - the coaching group he co-owns with Frase…

1
Adventure in Uncertainty, with Ian Stewart 1:23:42

3+ y ago1:23:42

1:23:42

Chris and Will speak to Ian Stewart, founder of Trail Running Scotland - a company offering various skills courses between off-road running and mountaineering, as well as a range of guided runs across Scotland. Cue a lively conversation about running a Bob Graham Round for a stag do, staying safe and running smart in the mountains, and Ian's monstr…

1
Learning to Love It, with Jason Kelly 1:16:33

3+ y ago1:16:33

1:16:33

Chris and Will talk to Jason Kelly as he prepares to represent Scotland for the first time at the Anglo-Celtic Plate 100K. Jason, who is also the assistant manager at our Aberdeen store, talks about his whole running journey, from struggling through 5Ks to get a little fitter, to finding himself on the podium at ultras and trail races - all paired …

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