This week on the award-winning Couch to Coached Running Podcast, it’s officially two weeks until marathon day — and the nerves, excitement, and planning are all starting to build.

Rob, Ben, and Emma dive into the realities of this crucial phase of training, where it’s all about fine-tuning, staying healthy, and getting the details right. From recent runs (including Rob’s South Cheshire 10K) to training while on holiday — yes, even alongside a fishing trip in France — this episode blends real life with real training.

The focus shifts to what really matters now: hydration, nutrition, pacing, and race day logistics. What should you be eating? How much should you be drinking? What are you actually wearing on the day? The team break it all down with honest insights and practical tips.

There’s also plenty of chat around mindset, managing nerves, and why trusting the process is key as the hard work is already done.

🎧 Highlights include:

• What to focus on 2 weeks out from a marathon
• Hydration & nutrition strategies in the lead-up
• Race day planning: kit, weather & logistics
• Training updates and recent race reflections
• Balancing life, holidays & running
• Mental prep: staying calm and trusting your training

A relatable and informative episode that captures the calm before the storm — perfect for anyone approaching race day or looking to nail those final weeks of preparation.

📩 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter/X – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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This week on the award-winning Couch to Coached Running Podcast, Rob, Ben, and Emma are joined by a truly inspiring duo — Martin and Isabelle, a father-daughter team making waves in the running world and on YouTube.

From building a growing running YouTube channel to smashing parkrun PBs, Isabelle shares her incredible journey as a young runner chasing big dreams — including one day becoming an Olympian. Alongside her, Martin gives an honest insight into balancing family life, training, and content creation, and the effort that goes into building something meaningful together.

The conversation dives into how running has become more than just fitness — it’s about family bonding, confidence, and creating lasting memories. They also explore the power of social media to inspire others, the challenges of growing a channel, and why keeping things fun is the key to long-term success.

🎧 Highlights include:

• The story behind Martin & Isabelle’s YouTube journey
• Isabelle’s running achievements and future goals
• Why parkrun is at the heart of their running experience
• Balancing family, fitness, and content creation
• Inspiring other kids (and adults!) to get active
• The importance of fun, goals, and community in running

A wholesome, motivating episode that shows running isn’t just about times and distances — it’s about connection, confidence, and enjoying the journey together.

Catch Isabelle on Youtube here - Isabelle Sparkle - YouTube

Catch Martin on Youtube here - Martin Boyce - YouTube

📩 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter/X – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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5 With The Listeners –

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting episode is Cazzaruns

Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

This week on the award-winning Couch to Coached Running Podcast, it’s just Rob and Ben as they catch up on training, progress, and the realities of preparing for race day.

From long runs and speed sessions to managing those inevitable niggles, the lads share honest updates on where they’re at — physically and mentally — as marathon day approaches. Rob reflects on completing a 21.1 mile run with varied pacing, while also discovering a new love for speed work (who saw that coming?!).

Ben brings the coaching insight, helping navigate a recent illness wobble and reinforcing the importance of balance, recovery, and staying healthy above all else. Because right now, it’s all about one thing — getting to the start line in the best shape possible.

🎧 Highlights include:

• Rob’s long run breakdown & pacing strategies
• Why speed sessions are becoming a game changer
• Managing niggles (hello IT band 👀)
• The importance of recovery: stretching, foam rolling & listening to your body
• Coaching insight on staying race ready
• Balancing training intensity with staying injury-free

A real, honest episode about the fine line between pushing forward and pulling back — and why sometimes the smartest move is protecting the bigger goal.

📺 Watch us live on YouTube every Tuesday at 20:30

📩 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter/X – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

This week on the award-winning Couch to Coached Running Podcast, Rob and Ben are joined by Daniel Leggett, founder of the Sad Miles Club — a movement using running to open up honest conversations around mental health.

Dan shares his powerful journey, from experiencing bullying and personal struggles to discovering running as a way to cope, grow, and clear his head. What started as a personal outlet has grown into a community-driven brand, raising awareness and funds for mental health charities.

The conversation explores how running can be more than just fitness — it can be a lifeline. From building resilience to finding purpose, Dan talks about the importance of starting conversations, supporting others, and creating a space where people feel understood.

They also dive into the upcoming 125 Challenge, designed to bring people together, raise awareness, and make a real impact for mental health — one mile at a time.

🎧 Highlights include:

• The story behind the Sad Miles Club
• How running became a tool for mental health
• Turning personal struggles into a positive movement
• The importance of community and open conversations
• The 125 Challenge and how to get involved
• Using running for personal growth and resilience

A powerful, honest, and inspiring episode that shows running is about more than miles — it’s about mindset, connection, and supporting each other through it all.

Sign up for the 125 challenge here- https://www.runthings.co.uk/events/sad-miles-club

Go and have a look at Sad miles club clothing here- https://sadmilesclub.com/products/125-challenge-shirt-mens

📺 Watch us live on YouTube every Tuesday at 20:30

📩 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter/X – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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Setbacks, Comebacks & Community Wins

This week on the award-winning Couch to Coached Running Podcast, Rob, Ben, and Emma are back with a real, honest look at the highs and lows of training — from health setbacks to big community milestones.

The trio kick things off with personal updates, including a few challenges that have impacted training, before celebrating a brilliant Couch to 5K graduation and the power of seeing new runners cross that finish line. It’s a reminder of why we all started — and how important community is in keeping us going.

From there, the conversation dives into marathon training realities — long runs, pacing worries, mental battles, and building confidence for race day. Emma shares her progress (and a few tough moments along the way), while Rob opens up about pacing concerns and learning to trust the process. Ben brings the coaching insight, keeping things grounded with structure, accountability, and a focus on what really matters.

There’s also chat around training with others, evolving coaching styles post-COVID, and why accountability and support can make all the difference when motivation dips.

🎧 Highlights include:

• Honest chat about health, setbacks, and staying on track
• Celebrating a Couch to 5K graduation and community wins
• Long runs, pacing strategies & marathon prep
• Mental challenges in training (and how to push through them)
• The importance of accountability, coaching, and trust
• Building confidence ahead of race day
• Why community is at the heart of running

A relatable, emotional, and motivating episode that shows running isn’t always perfect — but with the right support, you keep moving forward.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter/X – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

5 With The Listeners –

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting episode is Ed AKA readyeddierun

Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Tuesday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

This week on the award-winning Couch to Coached Running Podcast, Rob and Ben dive into the realities of marathon preparation as the Manchester Marathon edges closer.

From track sessions and pacing strategies to cross-training and accountability, the pair reflect on the highs, the struggles, and the lessons learned along the training journey. Ben shares insights from his recent training progress, while Rob opens up about building consistency, improving pacing awareness, and finding confidence again in his running.

The conversation explores how mental strength, community support, and coaching guidance all play a crucial role in preparing for a marathon. They also discuss the value of running familiar local routes, the importance of long runs and progression sessions, and why believing in the process can be just as important as the miles themselves.

🎧 Highlights include:

• The countdown to the Manchester Marathon
• Why consistency is the foundation of marathon training
• Track sessions, pacing strategies, and training discipline
• The benefits of cross-training for runners
• Building confidence through progression runs
• The mental side of marathon preparation
• Community support and rediscovering the joy of running

A reflective, motivating episode about progress, patience, and trusting the training process—perfect for anyone preparing for a big race or working toward their next running goal.

📺 Watch us live on YouTube every Tuesday at 20:30

📩 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter/X – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

5 With The Listeners –

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting episode is Steph AKA Ginge_runs

Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Tuesday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

50,000 downloads, accidental PBs, and marathon miles — there’s a lot to unpack in this episode.

Rob, Ben and Emma kick things off celebrating a huge milestone for the podcast before diving into their latest training weeks. From CrossFit sessions and track intervals to long-run strategies and heart rate zones, the trio break down what’s working, what’s hurting, and what’s helping them move closer to their goals.

Emma shares how structured workouts, strength training, and pacing discipline are boosting her confidence — including a spontaneous race that turned into an unexpected personal best. The conversation also explores how mindset, recovery, and even the menstrual cycle can influence performance, highlighting why understanding your body is key to training smarter.

Along the way there’s plenty of Couch to Coached honesty: the joy of tired legs after a good session, the importance of community support, and why having a coach can make all the difference when preparing for marathon season.

A motivating episode about celebrating progress, trusting the process, and building confidence one run at a time.

Highlights

• Celebrating 50,000 podcast downloads
• CrossFit and strength training for runners
• Heart rate zones and smarter pacing
• The impact of the menstrual cycle on performance
• Emma’s accidental race and unexpected PB
• The value of structured workouts and coaching
• Community support and training motivation
• Long runs and marathon preparation

Follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

5 With The Listeners –

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting episode is Nina McDonald

Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

Threshold work, cold water plunges, and marathon miles — the training block is well underway.

In this episode, Rob, Ben and Emma catch up on their latest running weeks, from Ben battling illness and consistency struggles to Rob’s strong miles and Couch to 5K leadership with Stoke Fit.

The trio dive into what really matters right now: threshold sessions, long-run strategy, pacing discipline, and why “time on feet” is king during marathon prep. Emma brings the coaching lens as they discuss heart rate control, strength training, and the importance of adjusting your plan when life inevitably gets in the way.

There’s also chat on cold water therapy, parkrun reflections, and the growing role of self-belief as race season approaches — all wrapped up with the usual Couch to Coached banter.

A practical, honest episode about stacking good weeks and trusting the process.

Highlights

• Ben’s illness and consistency challenges
• Rob’s Couch to 5K and positive training week
• Threshold pace and marathon prep insights
• Long-run focus and pacing discipline
• Strength training and plan adjustments
• Cold water therapy experience
• Parkrun reflections and race prep
• Triathlon goals on the horizon

Follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

5 With The Listeners –

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting episode is Dan Leggett- Founder of the Sad Miles Club.

Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

Weather chaos, injury comebacks, and Rob operating at 250% energy… it can only be Couch to Coached.

In this week’s episode, Rob, Ben and Emma catch up on their latest training weeks, sharing the highs, setbacks, and laughs that come with marathon prep, ultra ambitions, and returning from injury.

Rob kicks things off in full-force mode, reflecting on how his training is going, the mental boost running continues to give him, and why supporting others through Couch to 5K and local running groups adds so much purpose to the journey. As always, his mix of humour, honesty, and community spirit sets the tone for the episode.

Ben opens up about his careful return to running after injury, why “testing the waters” matters, and the importance of pacing and structured progression. Emma shares her own ups and downs, including thriving in cold weather, rolling her ankle mid-run, and approaching her upcoming ultra with the mindset of treating it as a fun day out rather than pure pressure.

The trio dive into recovery, pacing strategies, parkrun check-ins, and the competitive spirit runners can’t quite switch off — alongside reflections on triathlon training, upcoming races, and the deeper meaning charity and community bring to running.

Packed with humour, realism, and motivation, this episode is a reminder that progress isn’t always linear — but with the right people around you, you’ll keep moving forward.

To utilise Robs Brand ambassador discount for Ruun Athletic Apparel- use code RUNNINGROB for 10% discount.

sign up for the Protein Rebel Running Festival here- running festival 2026 – Protein Rebel UK

Highlights

• Rob’s “250% energy” and community-driven motivation
• Running through cold, heat, and unpredictable weather
• Ben’s return to training after injury
• Why pacing is everything in marathon prep
• Emma treating her ultra marathon as a “fun day out”
• Managing setbacks like ankle rolls and niggles
• The mental side of recovery and resilience
• Parkrun as a perfect performance gauge
• Couch to 5K support and community engagement
• Triathlon goals, charity events, and what’s next

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

What do Strava art, ultra running, and prostate cancer awareness have in common?

This week, Rob and Emma are joined by the incredible Lizzie Gatherer, who is taking on one of the most unique charity challenges we’ve ever featured…

Lizzie is running a 70-mile route shaped like a penis — yes, really — to raise awareness and vital funds for Prostate Cancer UK.

Behind the humour is a powerful message: prostate cancer is one of the most common cancers in men, and far too many people avoid getting checked because of stigma, misunderstanding, or embarrassment. Lizzie is using comedy, community, and an unforgettable Strava map to break down those barriers and get people talking about men’s health.

In this episode, Lizzie shares her ultra running background, what inspired the challenge, and the emotional connections behind the miles — including dedicating part of the run to someone living with prostate cancer. The conversation is full of laughs, honesty, and an important reminder: health checks save lives.

And as if that wasn’t enough, Lizzie also hints at future plans to create a similar awareness campaign for women’s health next year.

A joyful, ridiculous, and deeply meaningful episode that proves running can be a force for real change, because when you’re raising awareness, sometimes you’ve just got to whip out something unforgettable

Sponsor Lizzie here - Elizabeth Gatherer is fundraising for PROSTATE CANCER UK

Highlights

• Lizzie’s 70-mile Strava art charity challenge
• Raising money and awareness for Prostate Cancer UK
• Why prostate cancer screening matters (especially for men over 50)
• Using humour to tackle stigma around men’s health
• Lizzie’s journey through ultra running and endurance events
• Community support and the emotional meaning behind the run
• Future plans for women’s health awareness initiatives

Follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

Back in June 2025, Rob and Ben had the chance to sit down at the Protein Rebel Running Festival and record a series of special conversations with five truly extraordinary and inspiring people from the running community.

For reasons Rob still can’t fully explain… he’s been sitting on these interviews ever since. But the wait is finally over — and we’re excited to start releasing them.

First up is Helen Ryvar.

Helen’s story is one of resilience, determination, and the kind of mindset that reminds you why running is about so much more than pace or distance. In this conversation, Helen shares her journey, her challenges, and what keeps her showing up — not just as a runner, but as a person who inspires those around her.

This is the first episode in our Protein Rebel Festival Interview Series, and it’s the perfect way to kick things off: honest, uplifting, and full of the community spirit that makes events like this so special.

Whether you were at the festival or hearing about it for the first time, you won’t want to miss this one.

Follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

Big races, new league tables, and exciting changes in the local running scene.

In this episode, Rob is joined by Ken and Lewis for a deep dive into the latest updates from the NSRRA and South Cheshire Harriers.

The trio break down recent race results, including huge turnout numbers, and explore how new instant league tables and improved technology are making it easier than ever for runners to track progress throughout the season. They also discuss the incredible influx of new members joining local clubs — and why fresh, younger leadership is so important for keeping the running community thriving.

A major focus of the episode is the upcoming Crew 10K, now rebranded as the South Cheshire 10K, with updates on new routes, race safety, and why events are selling out faster than ever. Plus, listeners get a sneak peek at brand-new additions to the calendar — including the intriguingly named Secret Half and Secret 20.

Packed with local race insight, club passion, and plenty of encouragement to get involved, this episode is a celebration of grassroots running and the community that keeps it moving.

Highlights

• Latest NSRRA race results and standout numbers
• New instant league tables and race technology
• The surge of new members joining local running clubs
• Why younger leadership matters for club sustainability
• Crew 10K rebrand: introducing the South Cheshire 10K
• New race routes, organisation, and safety priorities
• First look at the Secret Half and Secret 20 events
• Upcoming race predictions and encouragement to take part
• Supporting local clubs through participation

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

Training isn’t just about ticking off sessions — it’s about honest self-assessment, smart decisions, and staying healthy for the long run.

In this episode of the Couch to Coached Running Podcast, Rob and Emma sit down for a candid catch-up on their recent training weeks, balancing marathon prep, injury management, and the realities of life outside running.

After navigating a few technical hiccups, the conversation quickly turns to self-assessment — reviewing training honestly, understanding where sessions went well (and where they didn’t), and why following a structured plan matters. Emma reflects on a demanding week of marathon training, performance insights, and recovery, while Rob shares his experiences managing niggles, protecting a running streak, and learning when to ease off.

They also dig into coaching dynamics, injury prevention, and how hills, recovery habits, and listening to your body all play a role in long-term performance. Beyond training, the episode touches on community engagement — from local running sessions and Strava frustrations to upcoming races, running shows, and understanding race scoring systems for competitive events.

Thoughtful, practical, and grounded in real experience, this episode is a reminder that progress comes from consistency, reflection, and staying connected to the running community — not just chasing miles.

Highlights

• Honest self-assessment of training plans
• Marathon prep, performance reflection, and recovery
• Managing injuries and protecting long-term progress
• Coaching structure, accountability, and flexibility
• Hills, strength, and smarter training choices
• Balancing family life, goals, and running
• The role of Strava in tracking progress
• Race planning, scoring systems, and competition
• Community support and engagement through running events

Follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

In this week’s episode of the Couch to Coached Running Podcast, Rob, Ben and Emma dive into their latest training weeks with plenty of laughs, reflections, and coach-backed reality checks.

The episode kicks off with light-hearted chaos — sweets, tech issues, and general silliness — before settling into a proper training catch-up. Rob talks through the challenges of introducing swimming into his routine and what leadership really means within running groups. Emma reflects on a fast Parkrun, pacing decisions, and why the social side of running plays such a huge role in her motivation. Meanwhile, Ben steps firmly into coach mode, offering feedback on pacing, consistency, and why strength training can’t keep being pushed to the bottom of the list.

Across the episode, the trio balance fun with honesty as they discuss missed rest days, running streaks, accountability, and the small decisions that make a big difference over time. It’s a reminder that training isn’t about perfection — it’s about learning, adjusting, and enjoying the process with the right people around you.

Whether you’re marathon training, chasing Parkrun progress, or just trying to stay consistent, this episode delivers relatable running chat with a healthy dose of coaching insight.

Highlights

• Weekly training recaps with honesty (and humour)
• Pacing lessons and why “the numbers don’t lie”
• Parkrun reflections and performance decisions
• The importance of strength and conditioning
• Balancing training with family and real life
• Accountability, missed rest days, and running streaks
• Leadership and responsibility within running groups
• Coaching feedback vs runner instincts
• Keeping running social, sustainable, and enjoyable

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

What does it really take to survive one of the toughest endurance events in the world?

In this episode, Rob, Ben and Emma welcome back Gareth Jones to unpack his recent experience at the legendary Spine Race — a brutal 268-mile journey along the Pennine Way that Gareth describes as a survival expedition rather than a race.

Gareth shares an honest, unfiltered account of what it’s like to move through extreme weather, exhaustion, and sleep deprivation while navigating one of the most unforgiving routes in ultra running. From hallucinations and physical fatigue to the mental battles that defined the race, he reflects on finishing 22nd out of 87 runners and the lessons learned about pacing, preparation, and resilience.

The conversation dives into the realities of self-supported racing — carrying food, managing kit, navigating checkpoints, and making smart decisions when everything hurts. Alongside the hardship, Gareth also highlights moments of camaraderie, humour, and perspective, reminding listeners why mindset and mental health matter just as much as physical fitness in ultra-endurance events.

As the episode closes, Gareth looks ahead to future challenges, including races in Marbella and the Arctic, and shares a powerful reminder: ultra running isn’t about obsessing over distance — it’s about respecting the journey from start to finish.

This is a compelling listen for anyone interested in ultra running, mental resilience, or what happens when the body is pushed to its absolute limits.

Highlights

• What the Spine Race really involves — and why it’s a survival expedition
• Battling unpredictable weather and extreme fatigue
• Mental resilience and decision-making under pressure
• The realities of self-supported ultra racing
• Hallucinations, sleep deprivation, and race psychology
• Finishing 22nd in one of the world’s toughest endurance events
• Lessons on pacing, preparation, and mindset
• Why enjoying the journey matters more than the distance
• What’s next for Gareth, including upcoming extreme races

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

In this episode, Rob, Ben and Emma break down their current marathon training blocks, comparing plans, goals, and how individual fitness, life commitments, and experience shape the way each runner trains.

The trio explore why training plans might start the same but quickly diverge, how to understand the purpose behind each session, and why specificity matters when chasing very different goals — from Emma’s sub-four ambition to Rob’s simple aim of getting to the start line healthy. Along the way, they discuss long runs, threshold sessions, heart rate and pace zones, and how to tell whether your training is actually working.

The conversation also dives into managing fatigue, adapting plans when life gets in the way, and the importance of weekly reviews to stay consistent without burning out. Mental health is a key theme throughout, with honest reflections on “mental health miles,” learning from tough runs, and why no run is ever truly wasted.

With coaching insight, personal experiences, and plenty of community spirit, this episode is a reminder that marathon training is cumulative — physically, mentally, and emotionally — and that understanding your own body is the most important metric of all.

Highlights

• Comparing marathon training plans and goals
• Why training plans diverge based on fitness and life
• Understanding the purpose of each workout
• Long runs, endurance, and muscle adaptation
• Managing fatigue and adjusting training intelligently
• Weekly reviews and learning from each session
• Threshold training and why the last rep matters
• Heart rate zones vs pace zones explained
• Aerobic running and conversational effort
• Running for mental health and long-term wellbeing
• Community support, running clubs, and celebrating progress

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

5 With The Listeners –

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting relaunch as nominated a few weeks back by Jenna is Tom Cruxton

Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Want to support Rob & Ben?

They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

In this episode, the trio reconnect to talk openly about work–life balance, coaching, and how injuries, setbacks, and winter training can shape both performance and mindset.

The conversation centres on Ben’s recent running journey, including injury frustrations, marathon training adjustments, and the mental challenges that come with interrupted plans. Alongside this, Rob and Emma share coaching insights on feedback, accountability, and why strength training and sensible progression are non-negotiables for endurance athletes.

They also dive into the psychology of training — from heart rate zones and long-run lessons to managing expectations, pressure, and enjoyment. With reflections on Christmas, snowy runs, local routes, and the balance between competition and community, the episode highlights how mental health, connection, and consistency underpin long-term progress.

Honest, thoughtful, and grounded in real coaching experience, this episode is a reminder to run your own race, adjust when needed, and lean on community when training gets tough.

Highlights

• Reconnecting after a break and resetting priorities
• Work–life balance and managing training alongside real life
• Ben’s injury setbacks and marathon training reflections
• The role of coaching, feedback, and accountability
• Strength training and injury prevention for runners
• Heart rate training and endurance development
• The psychology of running and managing pressure
• Community support vs competition
• Winter training challenges (including snowy runs)
• Running for mental health, enjoyment, and longevity

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

🎄 Christmas Day Special – Couch to Coached Running Podcast 🎄

Merry Christmas, everyone! 🎅✨

In this festive Christmas Day episode of the Couch to Coached Running Podcast, Rob, Ben, and Emma settle in for a relaxed end-of-year chat and answer three fun (and slightly reflective) questions to wrap up 2025 in style.

They look back on their highlights from 2025, sharing the moments, milestones, and memories that made the year special. Then it’s eyes forward as they talk about what they’re most looking forward to in 2026, both on the running front and beyond. Finally, things get a little playful as they reveal what’s on their Christmas lists this year — running-related or otherwise. 🎁🏃‍♂️

It’s a light-hearted, feel-good episode full of laughs, gratitude, and festive cheer — the perfect companion for a Christmas Day walk, run, or food-coma recovery jog.

🎄🎙️ MERRY CHRISTMAS EVERYONE — and thank you for being part of the Couch to Coached Running community!

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

Welcome back to Couch to Coached Gold, where we dust off the classics and bring you the very best moments from the early days of the podcast.

In this special Gold episode, we revisit one of our most powerful and meaningful conversations during our mental health week — our chat with Gareth Jones, also known as The Mental Health Wanderer.

Gareth joined Rob and Ben to talk openly about mental health, vulnerability, and why something as simple as walking can be a lifeline. Through honest storytelling and lived experience, he shares how movement, nature, and connection have shaped his own mental health journey — and why creating safe spaces for conversation matters more than ever.

If you’re navigating your own mental health, supporting someone else, or simply looking for a quieter, more thoughtful listen — this Gold episode is one worth revisiting.

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

In this episode, Rob and Emma share honest personal updates as they juggle health, training, and the festive season, while still showing up for their running routines.

The conversation covers everything from maintaining consistency ahead of marathon training to parkrun goals, segment success, and the small wins that keep motivation high. Emma reflects on building mileage and recent performance highlights, while Rob shares his thoughts on personal progress and why recognising achievements matters — no matter how big or small.

Community remains at the heart of the episode, with a big focus on the Run up 2 Christmas initiative and its role in supporting mental health and combating loneliness during the holiday period. Rob and Emma celebrate their team’s success in the challenge, discuss upcoming Christmas runs and parkruns, and finish by sharing inspiring stories from within the running community.

Honest, encouraging, and grounded in real life, this episode is a reminder that consistency, community, and connection matter just as much as the miles.

Highlights

• Training and running while feeling under the weather
• Staying consistent ahead of marathon preparation
• Parkrun goals, performance, and segment success
• Celebrating personal achievements in running
• The impact of Couch to Coach on mental health
• Community support and shared motivation
• Christmas running plans and festive parkruns
• Team success in the Couch to Coach challenge
• Inspiring stories from the wider running community

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

In this episode, Rob and Emma are joined by Lottie Faulkner to go behind the scenes of the National Running Show and explore what makes it such a standout event for runners of all abilities.

Lottie shares insight into how the show comes together—from curating a diverse and inspiring lineup of guest speakers to working with exhibitors and brands that shape the running industry. The conversation highlights the importance of collaboration, networking, and community, and why the show has become far more than just an expo—it’s a true meeting place for the running world.

They also discuss what attendees can expect on the day, including family-friendly activities, opportunities to discover new gear, hear from industry voices, and connect with like-minded runners. With ticket information, behind-the-scenes stories, and plenty of excitement for what’s to come, this episode is a must-listen for anyone thinking about attending.

Whether you’re new to running or deep into the community, this episode captures the energy, opportunity, and sense of belonging that make the National Running Show so special.

Highlights

• What makes the National Running Show a major event for runners
• The speaker lineup and how guests are selected
• Why exhibitors and brands are key to the show’s success
• Networking and collaboration within the running community
• Behind-the-scenes challenges of organising guest speakers
• Family-friendly elements of the event
• Ticket information and how to get involved
• Why there’s truly something for every runner

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

5 With The Listeners –

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting relaunch as nominated last week by Claire Allman is Jenna Lennox (chairperson from Audley Striders)

Rob and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Want to support Rob & Ben?

They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

Welcome back to Couch to Coached Gold, where we dust off the classics and bring you the very best moments from the early days of the podcast.

In this gold episode, Rob and Ben sit down with a true 1990s legend — Mr Motivator.

From transforming mornings across the nation in Lycra to spreading a message of movement, positivity, and inclusivity, Mr Motivator shares his journey, his purpose, and why fitness should always be for everyone. It’s uplifting, insightful, and packed with the infectious energy that made him a household name.

A timeless conversation with an icon who helped get the UK moving — and still does.

Classic. Positive. Pure Gold.

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

In this episode, Rob and Emma catch up on all things Christmas, running, and community as they juggle festive preparations alongside their training goals.

From the struggle of buying gifts for teenagers to favourite holiday traditions and the joy of playing Santa, the conversation blends family life with fitness. Rob and Emma also share running updates, including solo park runs, cross country experiences, and how track sessions and local clubs help keep motivation high during the darker months.

The episode dives into winter running safety, the importance of reflective gear, and why visibility matters when training at night. They also talk swimming, open water nerves, and learning new skills as part of broader fitness and triathlon goals. Along the way, they highlight community events, festive races, and the Run Up to Christmas initiative—encouraging listeners to stay active, connected, and involved throughout the season.

Warm, honest, and full of festive energy, this episode is a reminder that movement, community, and a bit of Christmas spirit go a long way.

Highlights

• Christmas traditions and festive family chaos
• The challenge of buying gifts for older kids
• Solo park runs and exploring new locations
• Cross country updates and personal progress
• Winter running safety and reflective gear
• Swimming lessons and open water confidence
• Track sessions, clubs, and community motivation
• Festive races and seasonal running events
• Run Up to Christmas and staying active together

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

5 With The Listeners –

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting relaunch as nominated last week by Rob and Emma is listener Claire Allman from Audley Striders

Rob and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Want to support Rob & Ben?

They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

This week, we revisit our interview with the legend that is Mathew Pritchard, from stunt performer to triathlon athlete and fitness enthusiast. WHAT A GREAT EPISODE THIS WAS!!!!!

A golden throwback with an absolutely amazing guest. Enjoy!

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

Rob and Emma open the conversation reflecting on the recent passing of Ben’s mum, sharing gratitude for the support shown by the running community and highlighting just how powerful connection can be during difficult times.

From there, the episode shifts into running updates, race reflections, and a major announcement — the launch of the Run Up to Christmas challenge in support of mental health. The pair discuss why the cause means so much to them, how charity running brings purpose to training, and how listeners can get involved.

Along the way, they dig into personal bests, recent races, and practical training insights — including how to tackle downhill running with confidence. With motivation, reflection, and community spirit woven throughout, they also share thoughts on upcoming goals and the excitement of their recent award nomination.

Whether you’re chasing a PB, running for your mental health, or leaning on community through tough times, this episode is a powerful reminder of why we run.

Highlights

• Honouring community support through personal loss
• Launching Run Up to Christmas for mental health
• Race reflections and course personal bests
• Training consistency and staying motivated
• Downhill running tips for better race performance
• Running with emotion and the power of music
• Setting future goals and race plans
• Celebrating achievements and award recognition

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

5 With The Listeners –

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting relaunch as nominated last week by Will is Kate Olding

Rob, Ben, and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Want to support Rob & Ben?

They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

This week, we revisit an our first every mystery Guest and what a Guest it was- George Scholey. Not heard it before, i wont spoil it for you!!

A golden throwback with an absolutely amazing guest. Enjoy!

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

This week, Rob, Ben and Emma dive into all things running, recovery, and festive madness as they reflect on recent races, training wins, and the realities of staying consistent through the busiest time of the year.

From post-race recovery and the impact of new gear (including a head torch that might be better suited to Doctor Who) to pacing duties, track sessions, and triathlon plans that are definitely happening after payday, the trio share honest reflections on the ups and downs of training. They also explore how family life, cross country races, and unpredictable schedules can test even the most motivated runners.

The conversation dives deeper into the importance of structured marathon training, listening to your body, building long-term consistency, and learning to cherish those rare “perfect” runs when everything just clicks. Along the way, there’s plenty of festive fun, personal stories, and community updates—including the latest on the Run Up to Christmas challenge and Couch to Coached initiatives supporting local runners.

Whether you’re deep in a training block, struggling to balance life and running, or just looking for a relatable, festive running chat—this episode has you covered.

Highlights

• The importance of recovery after big races
• How new gear can affect performance and comfort
• Balancing marathon training with family life
• Track sessions, pacing duties, and triathlon plans
• Cross country chaos and consistency in training
• Finding flow state and learning to cherish good runs
• Community motivation through Parkrun and festive challenges
• Updates on Run Up to Christmas and Couch to Coached initiatives

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

5 With The Listeners – A Brand-New Era!

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes, and this week… a very special guest.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting relaunch is William Ewens— William is a Scottish runner who runs for Ayr Seaforth and the army. He is a runner who has recently achieved notable success in the track and field events. He earned his first Scotland Vest at the English Masters Inter Area Track and field championships, where he finished first out of 16 in the 1500m race, securing valuable points for his team. 

Rob, Ben, and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Want to support Rob & Ben?

They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

This week, Rob, Ben and Emma are joined by Kev and Claire—the team behind Run Up to Christmas—to explore how a small community initiative grew into a nationwide movement supporting mental health.

Kev and Claire share the heartfelt origin story of Runthings and how their mission to keep people active and connected during the holidays has raised incredible funds for mental health charities. From the power of community to the accessibility of virtual running, they dive into why this event has resonated with thousands and continues to grow year after year.

The conversation also covers personal stories of resilience, the importance of staying active during the winter months, and how merchandise, branding and team participation help build a sense of belonging for runners of all levels. Whether you’re looking to get involved, stay motivated, or simply hear an uplifting conversation about fitness and well-being, this episode delivers inspiration wrapped in community spirit.

Highlights

• The origin story of Runthings and the Run Up to Christmas
• How running helps combat loneliness and supports mental health
• Personal stories of struggle, motivation, and connection
• How the event has raised significant funds for mental health charities
• The growth of a small virtual event into a nationwide movement
• Community engagement, teamwork, and accessibility
• Merchandise, branding, and the excitement behind the event
• Future plans and a post-event follow-up

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

This week, we revisit an absolute classic: Rob and Ben’s conversation with Olympian Jeff Galloway .

Jeff brings his positive and enthusiastic vibe to the podcast and spills the beans on developing a new running movement 'Jeffing'

Whether you’re a seasoned runner or just lacing up for the first time, Thommo’s insights will leave you inspired, laughing, and maybe even ready to push a little harder on your next run.

A golden throwback with a true legend of the sport. Enjoy!

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

This week’s episode is a perfect blend of humour, hard-earned lessons, and muddy mile-after-mile storytelling. Rob, Ben and Emma kick things off with a playful debate about pop culture legends—yes, including the “Walrus of Love” Barry White—before diving headfirst into an unexpectedly heated conversation about mince pies. With a brand-new competition tied to their recent podcast awards announcement, the episode quickly picks up energy and momentum.

From there, the conversation spans the trio’s latest endurance adventures: triathlon prep, the realities of swimming lessons as an adult, and the ever-evolving goals that shape their training. As they reflect on personal progress, they also explore the challenges of balancing ambition with practicality—especially when it comes to investing in gear, managing FOMO, and staying smart about race choices.

The episode then shifts to the mud-soaked chaos of a recent cross-country event and the unforgettable Escape from Meriden challenge. With wild weather, slippery trails, ditches, questionable food choices (Greggs, anyone?), and moments of pure exhaustion, Emma and Ben give a raw and entertaining account of what it takes to keep moving when conditions go sideways. Through laughter, setbacks, and even a “nappuccino,” they show how camaraderie and community make the toughest days memorable.

As things wind down, the hosts discuss the importance of recovery, sports massage, mental resilience, and setting meaningful, realistic goals. From marathon and ultra plans to process-driven SMART goals, they dig into how to build a training journey that’s sustainable, motivating, and tailored to real life. With plenty of friendly accountability and encouragement, the episode offers guidance for anyone looking to challenge themselves—without getting swept up in FOMO-fuelled decision-making.

Whether you’re here for running chat, triathlon talk, or simply the joy of hearing people fall into ditches and call it “good content,” this episode brings inspiration, entertainment, and a genuine sense of community.

Highlights

• Barry White confusion and mince pie debates
• Exciting award updates and podcast competition
• Triathlon ambitions, swimming lessons, and building confidence
• Cross-country chaos and unpredictable weather
• Muddy racing stories and real-time resilience
• The Escape from Meriden: support, setbacks, and surprising challenges
• The impact of food choices (hello, Greggs) on performance
• Hitting milestones, celebrating wins, and dealing with shocks
• Post-race recovery, sports massage, and long-term health
• SMART goals, race planning, and avoiding FOMO
• Community support and accountability in training

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

Couch to Coached also has a Strava run club — just search for Couch to Coached on Strava.

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

5 With The Listeners – A Brand-New Era!

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes, and this week… a very special guest.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting relaunch is Verity Ockenden — a British middle- and long-distance runner who has competed internationally and shared openly about her journey through the sport. Verity brings thoughtful insight, down-to-earth honesty, and a fresh perspective on training, resilience, and the everyday runner’s experience.

Rob, Ben, and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Want to support Rob & Ben?

They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

This week, we revisit an absolute classic: Rob and Ben’s conversation with Olympian Chris “Thommo” Thompson.

Thommo brings his trademark energy, honesty, and humour as he talks about the emotional rollercoaster of elite running, the realities behind Olympic preparation, and what keeps him motivated after years at the top level.

Whether you’re a seasoned runner or just lacing up for the first time, Thommo’s insights will leave you inspired, laughing, and maybe even ready to push a little harder on your next run.

A golden throwback with a true legend of the sport. Enjoy!

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

What does it take to step outside your comfort zone, learn new skills as an adult, and push towards big endurance goals? This week, we dive into a candid and entertaining chat about triathlon training, running breakthroughs, and the messy-but-rewarding process of personal growth.

From swimming lessons that challenge confidence to the realities of balancing swim–bike–run training, the hosts open up about what it really looks like to start from scratch. They discuss overcoming self-consciousness, setting meaningful goals, and why technique matters more than distance—especially when it comes to the water.

The conversation also shifts to the running world: understanding aerobic and anaerobic thresholds, the importance of recovery, and the mindset required for taking on a 24-hour run. From night running to the logistics of self-supported efforts, listeners get a behind-the-scenes look at what endurance challenges demand both mentally and physically.

Throughout the episode, Rob Ben and Emma underscore the power of community—whether it’s training partners, online supporters, or listeners sharing their goals. Leadership, accountability, and the shared pursuit of improvement all take center stage as they reflect on their own journeys.

Whether you're curious about triathlon, looking to level up your training, or simply need a push toward your next fitness goal, this episode offers both insight and inspiration.

Highlights

• Adult learning, confidence, and diving into swimming lessons
• Triathlon training and balancing three disciplines
• Understanding aerobic vs. anaerobic thresholds
• VO2 max progress and varied training
• Preparing for a 24-hour, self-supported run
• The unique experience of running through the night
• Recovery, mindset, and listening to your body
• Leadership in running and community involvement
• Setting realistic goals and staying accountable

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

Couch to Coached also has a Strava run club — just search for Couch to Coached on Strava.

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

5 With The Listeners – A Brand-New Era!

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes, and this week… a very special guest.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• what Running has taught him?

And to celebrate this momentous relaunch, we’re joined by a returning favourite: Chris “Thommo” Thompson.

A former British international who won the silver medal in the 10,000 m at the 2010 European Championships and competed at the 2012 London Olympics, Thommo brings elite-level insight into training, mindset, and the everyday runner’s journey.

Rob Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Want to support Rob & Ben?

They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

What does it take to go from hating running to tackling some of the most challenging ultra events out there? This week, we sit down with Andrew Farrall—ultra runner, Instagram creator, and the energy behind the viral “Crackhead Energy” videos—to explore his unexpected rise in the running world.

Andrew opens up about how a simple challenge pulled him into the world of ultra running, what makes the ultra community so unique, and how humour, honesty, and chaos have shaped his growing online presence. From giveaways to merch with purpose, his journey blends passion with purpose as he raises awareness for mental health through his platform.

He also shares his biggest goals on the horizon—including the intimidating Lakeland 100—and how community support and coaching are playing a key role in his evolution as a runner and creator.

Whether you’re here for inspiration, a laugh, or to learn more about the ultra world, this episode has a bit of everything.

Highlights

• How a challenge led Andrew from 5K to ultra running
• The camaraderie and chaos of the ultra running community
• Going viral on Instagram and creating content inspired by followers
• The story behind the viral “Crackhead Energy” video
• Mental health awareness as a core message
• Giveaways, merchandise, and community engagement
• Coaching ambitions and future running challenges
• Tackling the fear of the Lakeland 100

Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.

Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.

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

5 with the Listener - Hilary Hallen

Last week Maureen from Alsager runners nominated her running friend and this week we’re joined by the Amazing Hilary Hallen

Rob ,Ben and Emma chat with Hilary about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given.

Rob and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.

Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.

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

Join the team as they open up about the evolution of the podcast, the lessons learned along the way, and their personal experiences with anxiety, growth, and connection. They share standout memories, major milestones (including awards!), and the tremendous impact their listeners have had on their journey.

Whether you’ve been here since day one or just discovered the show, this heartfelt episode is a reminder that every step counts — on the run and in life.

🎙️ Highlights

• The evolution from small beginnings to 220+ episodes
• Welcoming a new co-host and fresh perspectives
• Navigating nerves, anxiety, and personal growth
• Celebrating wins, milestones, and recognitions
• The power of community in fueling their journey
• Gratitude for every listener who’s supported the show

Remember to follow us on Instagram, subscribe to YouTube, and watch us LIVE every Monday.

Couch to Coached also has a Strava run club — just search for Couch to Coached on Strava.

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

This Week Rob and Emma (no Ben unfortunately) are joined by Mr NSRRA himself, Ken Rushton.

The team dive into an incredible season packed with standout race performances, growing participation, and the tight-knit camaraderie that makes NSRRA so special. From upcoming fixtures to the excitement building around the end-of-season awards night, this episode is a must-listen for anyone passionate about local running culture.

They also explore the importance of injury management, how ambassadors shape the NSRRA experience, and why so many runners are now setting their sights on triathlon challenges. With great stories, friendly banter, and an inside look at what’s coming next, this conversation shines a light on a club where everyone is welcome — and the support is unmatched.

Whether you’re a seasoned racer chasing rankings or curious about joining your first running club (for just a tenner!), this episode will leave you inspired to lace up and get involved.

Episode Highlights

🏆 A brilliant NSRRA season — with two races still to go

🤕 Injury management tips for staying strong all year

🎉 End-of-season awards + records to celebrate

👟 Friendly races + thriving community support

🎽 How ambassadors uplift the NSRRA experience

🚴 Growing triathlon ambitions among members

💷 Joining NSRRA is only £10!

For more details and to join NSRRA - click -North Staffordshire Road Runners Association

Remember to follow us on Instagram, subscribe to YouTube, and watch us LIVE every Monday.

Couch to Coached also has a Strava run club — just search for Couch to Coached on Strava.

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

5 with the Listener - Maureen Guest

Its a first for the 5 with the listeners, its a runner from Alsager Runners and this week we’re joined by the Amazing Maureen Guest

Rob and Emma (No Ben this week) chat with Maureen about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given.

Rob and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.

Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.

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

Emma takes center stage, sharing her incredible story of completing two marathons in just two weeks — smashing personal bests and uncovering valuable lessons about training, recovery, and mindset. The team also breaks down the essential role of strength training in preventing injuries, the science (and art) of hydration strategies, and the often-overlooked mental side of long-distance running.

With plenty of laughs, motivation, and real talk, they explore upcoming races, training tips, and the thrill of running after dark with the inspiring “Lift the Curfew” initiative for safer night running.

Whether you’re chasing your next PR or lacing up for your first 5K, this episode will leave you motivated, informed, and ready to hit the road.

Episode Highlights:

• 🏅 Emma’s double-marathon success story
• 💪 How strength training keeps runners injury-free
• 💧 Hydration and recovery strategies that work
• 🌙 “Lift the Curfew” – running safely after dark
• 🗓️ What’s next on the race calendar

Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.

Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.

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

The team dive into the story behind HLTHY — from early design sketches to product testing on the trails — uncovering the challenges of launching a running brand and the innovation that sets HLTHY apart. Owen talks openly about the realities of product development, the importance of versatility and comfort in running vests, and how feedback from real runners helped shape the final design.

And for listeners keen to test the gear themselves, there’s a special discount code waiting in this episode!

🎧 Highlights include:

• Owen’s personal running story and motivation to start HLTHY
• The journey from idea to fully fledged running brand
• Challenges and lessons in product design and testing
• The importance of versatility in hydration vests
• Innovation and functionality in modern running gear
• How community feedback shaped HLTHY’s design process
• Exclusive discount code for Couch to Coached listeners
• What’s next for HLTHY and Owen’s running journey

An inspiring, behind-the-scenes look at how passion, problem-solving, and perseverance can turn a runner’s idea into a reality — perfect for anyone who loves gear talk, running innovation, and entrepreneurial grit.

Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.

Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.

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

5 with the Listener - David Kivlin

It’s the long awaited return of 5 with the Listeners, and this week we’re joined by the Awesome David Kivlin

Rob,Ben and Emma chat with David about all things running – what inspired him to start running. what's his goals for 2025,what is the best piece of advice he has been given. We also find out that Emma has been seeing another coach, much to Bens disgust.

Rob, Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.

Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.

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

Keywords

running, marathon training, Yorkshire Marathon, Cape Verde, running gear, safety tips, community, humor, listener engagement

Takeaways

• Emma Brydges shares her marathon training strategy for the Yorkshire Marathon.
• Rob discusses his experiences and challenges while in Cape Verde.
• Ben Russell offers tips on running gear and safety, especially for running in the dark.
• The hosts engage with listeners, encouraging them to share their running experiences.
• Emma talks about the importance of community and support in running clubs.
• Rob humorously recounts his karaoke adventures and weight gain during his trip.
• Ben emphasizes the significance of varying running routes for safety.
• The episode highlights the power of running clubs in motivating new runners.
• Listeners are invited to predict Emma's marathon time and participate in future events.
• The hosts discuss the benefits of proper hydration and fueling during long runs.

Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.

Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.

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

Keywords

marathon, Cape Verde, road relays, York Marathon, training, running, holiday, elite runners

Takeaways

• Emma completed a marathon in 4:39, setting a new personal best.
• Rob is on holiday in Cape Verde, enjoying some rest and relaxation on his Honeymoon
• Ben participated in the national road relays, running alongside elite athletes.
• Emma is preparing for the York Marathon, focusing on improving her time.
• Rob discusses the challenges of staying active while on vacation.
• Ben shares his experience of being a reserve runner and stepping in last minute.
• Emma emphasizes the importance of training and preparation for marathon success.
• The team discusses the excitement and challenges of marathon running.
• Rob shares insights from his holiday and plans for future training.
• Ben highlights the camaraderie and competition in the road relays.

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This week on the Couch to Coached Running Podcast, Rob, Ben, and Emma sit down to unpack their Potters Arf Marathon experiences — the highs, the lows, and everything in between. From race-day nerves and pacing strategies to injury niggles and post-race recovery, the trio give an honest, light-hearted debrief of one of the region’s most iconic events.

They reflect on what went well, what could have gone better, and the lessons they’ll carry into future races. The conversation also highlights the incredible support from marshals, spectators, and the wider running community that makes the Potters Arf so special. With plenty of laughs, personal insights, and reflections on goals ahead, this episode is both a celebration of the day and a reminder of the resilience runners bring to every race.

🎧 Highlights include:

• Honest reflections on Potters Arf Marathon performances
• Pacing strategies, race routes & lessons learned
• Managing injuries & recovery after a tough half marathon
• Community support: why the crowd makes all the difference
• Celebrating the marshals, organizers & event atmosphere
• Nutrition, hydration & recovery strategies post-race
• Mental resilience & managing expectations on race day
• Personal goals, future races & favorite distances

A raw, funny, and community-driven debrief of the Potters Arf Marathon — perfect for anyone who took part, supported from the sidelines, or just loves hearing how race day really feels.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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Its mystery guest time. Rob has organised a guest to come on the podcast and Ben and Emma have to ask questions and guess who it is. Ben has had experience and has a 100% record of guessing however this is Emmas first time. so listen in and see how long it takes for them to guess.

We also have a very special shout out of the week.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

This week on the Couch to Coached Running Podcast, Rob, Ben, and Emma are back with another packed episode full of updates, training talk, and plenty of laughs. From injury setbacks and PB celebrations to fueling strategies and late-night runs, no stone is left unturned in this wide-ranging conversation.

The team share personal updates from recent races, training routines, and recovery plans, while also reflecting on insights from a recent conference about mental health and running. They dive into the competitive side of the sport — from incredible relay efforts and standout runners like Chris Ridgeway to the ever-present debates about training hard versus training smart.

Fueling takes centre stage as the hosts explore nutrition strategies, unusual energy sources, and why it’s so important to practice fueling during training. They also swap tips on running in the dark, chat about bizarre world records, and confess to the temptations of shoe addiction — because what’s a runner without a growing trainer collection?

🎧 Highlights include:

• Personal updates: races, recoveries & training progress
• Injury management and realistic running goals
• Insights from a mental health & running conference
• The rise of competitive runners and the hard work behind PBs
• Recovery tips and why rest matters for performance
• Fueling strategies: finding what works for you
• Exploring new energy sources & ultra-running fuel
• Running in the dark: safety & preparation tips
• Strange world records and unusual athletic feats
• Shoe talk: performance, trends & trainer addictions
• Listener shoutouts, advice & community support
• 
  

An honest, light-hearted, and motivating episode full of practical advice and real-life stories — perfect for anyone training for their next event, battling an injury, or just looking for that extra spark of running inspiration.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Season 4 ep 22- 5 with the Listener - Sarah Waddington 

It’s time for another 5 with the Listeners, and this week we’re joined by the Talkative Sarah Waddington

Rob,Ben and Emma chat with Sarah about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given, strap yourselves in guys, its a long one.

Rob, Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK and this week there are plenty.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

This week on the Couch to Coached Running Podcast, Rob, Ben, and Emma are joined by two special guests: Graham, organiser of the Potters Arf Marathon, and George from MARA Run Club, the event’s main sponsor. Together, they dive into everything you need to know about one of the most iconic races in the local calendar.

From behind-the-scenes organisation to record-breaking entry numbers, the team explore what makes the Potters Arf so special. They discuss this year’s course changes, the new medal design marking the race’s 20th anniversary, and the buzz around those all-important event t-shirts. The conversation also highlights the importance of mindfulness in running, the power of community spirit, and the inclusivity that makes this event such a cornerstone for local runners.

And of course, no celebration would be complete without looking ahead to the after-party at Slamwich Club, where runners and supporters alike will come together to mark another unforgettable year.

🎧 Highlights include:

• Graham on the challenges & joys of organising the Potters Arf
• George on MRA Run Club’s sponsorship & community role
• Behind-the-scenes insights into event planning
• Medal & t-shirt talk: celebrating 20 years of the Potters Arf
• Record entries and why the event continues to grow
• Mindfulness in running: techniques to take onto the course
• Inclusivity and community support at the heart of the event
• The social side: celebrating together post-race

An inspiring, community-driven episode that captures the excitement, preparation, and spirit of the Potters Arf — perfect for runners taking part, local supporters, or anyone who loves seeing how running brings people together.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

This week on the Couch to Coached Running Podcast, Rob and Emma are holding down the fort while Ben battles a seasonal cold. But the conversation is packed with updates, reflections, and insights for runners of all levels.

From the revival of the much-loved Knype 5 race to gear chat, training struggles, and the importance of recovery, the duo dive deep into what it takes to keep progressing while staying healthy. Rob shares his recent race PB, heart rate stats, and the ups and downs of managing injuries, while Emma showcases her trademark organisation skills and community focus.

There are updates from Dan and Danny’s running adventure, plenty of practical tips on rest and recovery, and fun discussions on how challenges like QR code hunts can strengthen community spirit. And of course, the Sexy Graph is back to celebrate listener achievements and keep everyone motivated.

🎧 Highlights include:

• Team update: Ben is out sick, but the show goes on
• The return of the Nipe 5 race with new leadership
• Training gear talk: performance vs. comfort
• Dan & Danny’s running adventure updates
• Post-ultra recovery strategies and lessons learned
• Rob’s new PB, heart rate progress & fitness reflections
• Injury management and listening to your body
• Community engagement through challenges & support
• Celebrating listener achievements in the Sexy Graph
• Future events, personal goals & listener topic ideas

An honest, practical, and community-driven episode full of insights, laughs, and motivation — perfect for anyone balancing training, recovery, and the love of running.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Season 4 ep 19- 5 with the Listener - Juliet Carter 

It’s time for another 5 with the Listeners, and this week we’re joined by the Awesome Juliet Carter

Rob and Emma chat with Juliet about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given. Rob and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK and this week there are plenty.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

This week on the Couch to Coached Running Podcast, the team speak to Dan and Danny who will take on their biggest adventure yet: the Tower to Tower Challenge — running all the way from the Tower of London to the Eiffel Tower in Paris to raise money for Papyrus, a suicide prevention charity.

Rob, Ben and Emma speak to Dan and Danny who share their training progress, route plans, and the logistics of covering 250km, including ferry crossings, nutrition strategies, and the all-important support crew. They talk honestly about the nerves, excitement, and mental strength needed for endurance running, as well as the camaraderie that will carry them through.

Rob,Ben and Emma also share their running in the last week, they celebrate recent PBs, reflect on lessons from the Great North Run, and look ahead to future goals — . With laughter, honesty, and plenty of fundraising spirit, this episode captures both the adventure and the meaning behind it.

🎧 Highlights include:

• The Tower to Tower Challenge: London to Paris by foot
• Why raising funds for Papyrus matters
• Training updates and race strategies
• The role of team support and logistics
• Nutrition, pacing, and planning for endurance events
• Celebrating PBs and lessons from the Great North Run
• Future plans, community support, and a film documenting the journey
• 
  

An inspiring mix of training talk, personal stories, and charity focus — perfect for runners who love a big challenge, care about community, or want motivation to push beyond their limits.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Season 4 ep 17- 5 with the Listener - Lewis Edwards

It’s time for another 5 with the Listeners, and this week we’re joined by the fantastic Lewis Edward

Rob , Ben and Emma chat with Ben about all things running – what inspired him to start running. what's his goals for 2025,what is the best piece of advice he has been given. Rob Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK and this week there are plenty.

Rob also gives us his Joke of the week.....does it include any ducks this week?

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

This week on the award-winning Couch to Coached Running Podcast, Rob, Ben, and Emma are back with another packed episode full of training tips, personal updates, and myth-busting insights to help you run smarter, stronger, and faster.

The trio dive into their latest training progress, from Emma’s holiday running adventures to Rob’s threshold workouts and Ben’s coaching wisdom on preparing for upcoming races. They explore the benefits of track sessions, discuss the importance of tapering, and reveal how to find the perfect balance between intensity, rest, and recovery.

Along the way, they tackle common running myths, share essential nutrition tips for race prep, and offer honest reflections on motivation, goal setting, and community support. And yes, the Sexy Graph makes another appearance to keep everyone accountable!

🎧 Highlights include:

• Emma’s holiday running & training updates
• Threshold sessions and why they matter
• The power of track workouts for speed
• Tapering tips ahead of upcoming races
• Debunking common running myths
• Nutrition, carb loading & hydration strategies
• Personal goals, listener shoutouts & community updates

An episode packed with practical advice, honest stories, and plenty of laughs — perfect for anyone training for a race, chasing a PB, or just looking for extra running motivation.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Season 4 ep 15- 5 with the Listener - Ben Freeman

It’s time for another 5 with the Listeners, and this week we’re joined by the fantastic Ben Freeman

Rob , Ben and Emma chat with Ben about all things running – what inspired him to start running. what's his goals for 2025,what is the best piece of advice he has been given. Rob Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK!!!

Has Emma got more strava homework for Rob?

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

This week on the award-winning Couch to Coached Running Podcast, Rob and Ben take you inside their action-packed day at the Deadly Dozen Fitness Challenge at Alexander Stadium, Birmingham — and welcome a very special guest, Ken Rushton from the North Staffs Roadrunners Association.

First, Rob and Ben relive every sweaty detail from the 12 runs and 12 workout labours — from bear crawls and burpees to battling the mental and physical grind. Expect plenty of laughs, pacing tips, and a look at why finding your “Goldilocks zone” is key to surviving tough challenges.

Then, the conversation shifts as Ken Rushton joins the crew to talk all things North Staffs racing. From recent race highlights and the introduction of the Denstone 10 Mile event to current standings and upcoming challenges, Ken brings valuable insights into the local running community and what’s on the horizon.

🎧 Highlights include:

• Surviving the Deadly Dozen: 12 runs, 12 labours
• Pacing strategies & finding your performance sweet spot
• Personal achievements & lessons learned from the challenge
• Race updates from the North Staffs Roadrunners Association
• The new Denston 10 Mile event
• Upcoming races, standings & community insights
• Shoutouts to organiser Jason Curtis and the NSRRA team
• 
  

Packed with fitness tips, running insights, and plenty of laughs, this episode is perfect for anyone training hard, racing local, or just loving the running community vibe.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Season 4 ep 13.5

Oops we forgot something. Emma will not be happy to so Ben and Rob have talked all about who is bringing SEXY GRAPH.

sponsor Steve Melling- Fundraiser by Stephen Melling : Support Recovery Runners (RR) CIC – 3 Epic Challenges!

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 4 ep 13- 5 with the Listener - Sian Fern

It’s time for another 5 with the Listeners, and this week we’re joined by the Inspiring Sian Fern

Rob , Ben and Emma (whilst on holiday in Turkey)chat with Sian about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given. Rob Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK!!!

Has Emma got more strava homework for Rob?

sponsor Pat, Kieran and Paul-Laura Isherwood is fundraising for Just4Children

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

This week on the award-winning Couch to Coached Running Podcast, Rob, Emma, and Ben are back with another packed episode full of training talk, community updates, and plenty of laughs.

Rob celebrates getting his Great North Run number and shares his latest training wins, while Emma opens up about the challenges of sticking to her plan — and how strength training has boosted her confidence. Ben, as always, brings the coaching wisdom, reminding everyone why consistency is key (even when Strava segments tempt you into friendly competition!).

The trio dive into segment stealing, weekly achievements, training setbacks, and upcoming races, with plenty of banter and encouragement along the way. There’s also Couch to Coached news, guest updates, and an honest conversation about running while pregnant, listening to your body, and busting common running myths.

🎧 Highlights include:

• Rob’s Great North Run excitement
• Emma’s training struggles & strength wins
• Strava segments, competition & the Sexy Graph
• Running while pregnant: personal insights & advice
• Busting running myths & avoiding common mistakes
• Upcoming races, community updates & coaching tips

A fun, honest, and motivating episode that celebrates progress, setbacks, and everything in between — with the usual banter, insights, and laughs you expect from Couch to Coached.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Season 4 ep 11- 5 with the Listener - Becca Massey=Smith

It’s time for another 5 with the Listeners, and this week we’re joined by the Fantastic Becca Massey-Smith

Rob , Ben and Emma chat with Becca about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given. Rob Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK!!!we also introduce a new segment to the podcast, get ready to learn and for some homework

sponsor Steve Melling- Fundraiser by Stephen Melling : Support Recovery Runners (RR) CIC – 3 Epic Challenges!

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

This week the team had so much to say that its been decided to have 3 episodes. Listen to Rob, Ben and Emma talk about their running and training. Does Rob come out with any 'useful' tips again this week and does Emma know her spice girls now?

😊😊Another lively, insightful episode filled with energy, encouragement, and expert advice from the Couch to Coached crew.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

This week on the award-winning Couch to Coached Running Podcast, Rob, Ben, and Emma are joined by special guest Alexandra — triathlete, physiotherapist, and all-round endurance sport powerhouse.

From the scorching sands of the Marathon des Sables to the mental battles faced in everyday training, Alexandra shares her journey of resilience, recovery, and reframing. Expect raw stories of physical challenges, live mindset coaching moments, and powerful advice on managing pain, tackling anxiety, and listening to your body.

The crew cover sleep, injury prevention, rest days, pacing, and why pain isn’t always a sign you’re broken. Alexandra also teases her future ultra marathon goals and even dares the hosts to join her on the start line.

🎧 Highlights include:

• Mindset strategies for overcoming challenges
• Pain management for endurance athletes
• Sleep and rest as secret performance tools
• Preparing for extreme events like the Marathon des Sables
• Pacing, strength work, and future race goals

Packed with practical tips, inspiring stories, and a good dose of Couch to Coached camaraderie, this episode is a must-listen for anyone chasing personal growth in running and beyond.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Season 4 ep 8- 5 with the Listener - Fraser Page 

It’s time for another 5 with the Listeners, and this week we’re joined by the inspiring Fraser Page

Rob , Ben and Emma chat with Fraser about all things running – what inspired him to start running. what's his goals for 2025,what is the best piece of advice he has been given. Rob Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK!!! with someone going above and beyond in one big run.

sponsor Steve Melling- Fundraiser by Stephen Melling : Support Recovery Runners (RR) CIC – 3 Epic Challenges!

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

This week on the award-winning Couch to Coached Running Podcast, it’s a full house — Ben’s back from his Florida adventures and joins Rob and Emma for a jam-packed chat on all things running.

From optimising your form to the importance of rest days, the trio explore the balance between training hard and training smart. Ben shares his experience of running in the humid Florida climate, while Rob and Emma update us on their latest achievements, goals, and training breakthroughs.

Expect practical running tips, a few laughs, and plenty of motivation — whether you’re lacing up for your first 5K or pushing towards a marathon.

🎧 Highlights include:

• How to improve your running technique
• Why rest days matter as much as training days
• Mental strategies for tough runs
• Florida humidity vs UK weather
• Rob and Emma’s latest running wins

Another lively, insightful episode filled with energy, encouragement, and expert advice from the Couch to Coached crew.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter/X: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Season 4 ep 6- 5 with the Listener - Jim Flowers 

It’s time for another 5 with the Listeners, and this week we’re joined by the inspiring Jim Flowers

Rob , Ben and Emma chat with Jim about all things running – what inspired him to start running. what's his goals for 2025,what is the best piece of advice he has been given. Rob Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK!!!

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

In this week’s episode of the award-winning Couch to Coached Running Podcast, Rob and Emma hold down the fort while Ben's away — and they’ve got plenty to talk about!

From conquering the Yorkshire Three Peaks to celebrating birthdays and running milestones, they dive into the power of community, pacing, and personal growth. Expect laughs, training updates, gear chat, and some surprising life hacks that could level up your runs.

Whether you're smashing PBs or just trying to stay consistent, there’s something in here for every runner — with the usual dose of camaraderie, insight, and fun you’ve come to expect from Couch to Coached.

🎧 Highlights include:

• Adventures on the Yorkshire Three Peaks
• Why pacing others is a skill worth learning
• Training progress and gear talk
• Community shoutouts and running news
• Life hacks to boost your running experience

Another jam-packed episode full of warmth, tips, and real talk from runners who get it.

📺 Watch us live on YouTube every Monday at 20:30

💙 Support our NHS fundraising: [Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK]

📩 Email: couchtocoached@outlook.com

📲 Instagram / TikTok: @couchtocoached

🐦 Twitter: @couchtocoached

📘 Facebook: Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Season 4 ep 4- 5 with the Listener - Mark Payne

It’s time for another 5 with the Listeners, and this week we’re joined by the brilliant Mark Payne

Rob and Emma chat with Mark about all things running – what inspired him to start running. what's his goals for 2025,what is the best piece of advice he has been given. Rob and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK!!!

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 4 Ep 3 – Running, Rubbish Accents & Segment Stealing

This week on the award-winning Couch to Coached podcast, it’s a reunion of sorts—Ben’s back! Joining in all the way from Florida, he returns after missing a few episodes to catch up with Rob and Emma in a lively, laughter-filled chat.

From dodgy accents to Strava shenanigans, they cover training updates, the thrill of chasing local legend status, and the joys (and challenges) of running in different environments. There’s also talk of community meetups, segment stealing (you’ve been warned), and future plans to keep things fresh.

Whether you're chasing PBs or just chasing the sun, this one’s full of warmth, wit, and the winning energy of the Couch to Coached community.

🎥 Catch us live on YouTube every Monday at 20:30!

Support Couch to Coached here: Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

Another brilliant episode of the AWARD-WINNING running podcast!

Stay connected:

🌐 Link Tree- couchtocoached - Listen on YouTube, Spotify - Linktree

📧 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ join our stryvar league

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

Season 4 ep 2- 5 with the Listener - Karen Murphy AKA Smurf 

It’s time for another 5 with the Listeners, and this week we’re joined by the awesome Karen Murphy AKA Smurf

Rob, Ben and Emma chat with Karen about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 4 Ep 1 – Running Through Challenges: A Journey of Growth

This week on the award-winning Couch to Coached podcast, its a new season of the podcast as we welcome our newest podcast host. Rob and Emma are on the mics and on the move—sharing the highs, lows, and everything in between from their latest running adventures.

From club updates and racing reflections to overcoming health hurdles and leaning into community support, this episode is full of honest stories, motivational moments, and even a few technical hiccups (because hey, it’s real life). They also pay tribute to a true running legend and dive into how music can turn an ordinary long run into something extraordinary.

Whether you’re chasing PBs or just trying to get out the door, this one’s for you.

🎵 Expect laughs, learnings, and a load of inspiration—plus some big nods to the power of community, consistency, and a great playlist.

🎥 Catch us live on YouTube every Monday at 20:30!

Support Couch to Coached here: Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

Another brilliant episode of the AWARD-WINNING running podcast!

Stay connected:

🌐 Link Tree- couchtocoached - Listen on YouTube, Spotify - Linktree

📧 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ join our stryvar league

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

Season 3 ep 89- 5 with the Listener – Ruth Shepherd-Cole

It’s time for another 5 with the Listeners, and this week we’re joined by the wonderful Ruth Shepherd-Cole

Rob, Ben and Emma chat with Ruth about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given. Also she leaves in the bloopers too

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 3 Ep 91 – A Fresh Chapter (final chapter?)

This week on the award-winning Couch to Coached podcast, something’s shifting—and it’s more than just the miles.

Rob and Ben return with a heartfelt, high-energy episode filled with updates, reflections, and a glimpse into the future of the podcast and its vibrant community. From deep-running chats to bold new directions, this one's packed with stories, surprises, and a few game-changing moments you won’t want to miss.

Expect real talk, runner highs (and lows), and a powerful reminder of why this community keeps growing stronger—one step at a time.

🎥 Catch us live on YouTube every Monday at 20:30!

Support Couch to Coached here: Couch To Coached Fundraiser

Another brilliant episode of the AWARD-WINNING running podcast!

Stay connected:

🌐 Link Tree

📧 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Strava League

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

Season 3 Ep 90 – Running Through Rain: Ultra Reflections, Recovery & Revelations

This week, Rob and Ben are joined by Emma and Laura for a full debrief on their unforgettable ultra marathon adventure — and nothing’s off-limits.

From battling the elements to powering through mental fatigue, the crew dives into the highs, lows, and hilarity of running long. They share raw reflections on training, emotional moments mid-race, and the unexpected joy of community support (plus some top-tier snack chat, of course).

With honest talk around recovery, weight management, and personal growth, it’s a conversation packed with insight, inspiration, and a fair bit of mud. Whether you're an ultra veteran or just ultra curious, this episode is your backstage pass to what really happens out on the trail — physically, mentally, and emotionally.

🎥 Don’t forget—you can watch the podcast live on YouTube every Monday at 20:30!

Support Rob and Ben here: Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

Another brilliant episode of the AWARD-WINNING running podcast!

Stay connected:

🌐 Link Tree – https://linktr.ee/couchtocoached

📧 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Strava League – https://www.strava.com/clubs/couchtocoached

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

Season 3 ep 89- 5 with the Listener – Laura Beech

It’s time for another 5 with the Listeners, and this week we’re joined by the amazing Laura Beech

Rob and Ben chat with Laura about all things running – what inspired her to take on her first ever ultra marathon. what's next for her journey and what is the best piece of advice she has been given. also she goes rouge on the last question, tune in and take a listen.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 3 Ep 88 – Trails, Talks & Bib Names: All About the Protein Rebel Running Festival

This week, Rob and Ben are joined by Tim and Liz to dive into something very exciting — the upcoming Protein Rebel Running Festival!

From muddy trails to motivational talks, this event is more than just a 10K — it’s a celebration of running, community, and connection. The team walks us through everything you need to know: the scenic trail course, the epic prizes (hello coaching and gear worth over £350!), and how you can get your name on your bib if you register before Wednesday.

Expect behind-the-scenes insight into the planning process, a peek at the inspiring speaker lineup, and a real sense of what makes this festival so special. Whether you’re racing, cheering, or just turning up for the vibes — this one’s built for runners, by runners.

If you love running and community, you won’t want to miss this.

🎥 Don’t forget—you can watch the podcast live on YouTube every Monday at 20:30!

Want to sponsor Rob and Ben? Support here: Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

Another brilliant episode of the AWARD-WINNING running podcast!

Stay connected:

🌐 Link Tree – https://linktr.ee/couchtocoached

📧 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Strava League – https://www.strava.com/clubs/couchtocoached

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

Season 3 Ep 87 – Amsterdam Adventures, Dodgy Tech & Rainbows on the Run

It’s another classic Couch to Coached episode — complete with travel tales, community shout-outs, and a few unexpected tech hiccups along the way.

Rob and Ben are back from their chaotic (but unforgettable) trip to Amsterdam, and they’re catching up on running plans, Parkrun attempts, and the struggle of squeezing in miles between dodgy sleep and dodgier Wi-Fi. From camping stories to rainbow moments, this episode is packed with laughs, listener love, and loads of community spirit.

They’re also shining a light on some brilliant race results, sharing exciting updates on upcoming events, and teasing future guests. Whether you’re here for the banter, the motivation, or just to hear someone say, “Well done!” — this one’s not to be missed.

🎥 Don’t forget—you can watch the podcast live on YouTube every Monday at 20:30!

Want to sponsor Rob and Ben? Support here: Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

Another brilliant episode of the AWARD-WINNING running podcast!

Stay connected:

🌐 Link Tree – https://linktr.ee/couchtocoached

📧 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Strava League – https://www.strava.com/clubs/couchtocoached

It’s another classic Couch to Coached episode — complete with travel tales, community shout-outs, and a few unexpected tech hiccups along the way.

Rob and Ben are back from their chaotic (but unforgettable) trip to Amsterdam, and they’re catching up on running plans, Parkrun attempts, and the struggle of squeezing in miles between dodgy sleep and dodgier Wi-Fi. From camping stories to rainbow moments, this episode is packed with laughs, listener love, and loads of community spirit.

They’re also shining a light on some brilliant race results, sharing exciting updates on upcoming events, and teasing future guests. Whether you’re here for the banter, the motivation, or just to hear someone say, “Well done, Melissa!” — this one’s not to be missed.

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

It’s Ben’s birthday! 🎉 And in true Couch to Coached fashion, Rob completely forgot — but don’t worry, he’s pulled together an episode on the fly to mark the big day.

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

Season 3 Ep 84 – Ultra Ambitions, Heatwave Hacks & the Power of Running Mates

Rob and Ben are back — and this time, they're diving deep into the sweaty side of summer running, the mental battles of ultra marathon training, and why having the right running mates can make all the difference.

From tough solo miles to long runs made easier with company, the lads reflect on how accountability, confidence, and community shape the runner’s mindset. They get real about the physical and emotional prep behind taking on an ultra, and share practical advice for staying cool (literally and mentally) when training in the heat — from hydration and electrolytes to just cutting yourself some slack.

Plus, there’s talk of creative sparks, rediscovered passions, and how exploring something new — like photography — can reignite your love for the run.

This episode is full of motivation, mischief, and meaningful moments — perfect for anyone chasing big goals, battling hot weather, or just trying to keep the running fire burning.

🎥 Don’t forget—you can watch the podcast live on YouTube every Monday at 20:30!

Want to sponsor Rob and Ben? Support here: Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

Another brilliant episode of the AWARD-WINNING running podcast!

Stay connected:

🌐 Link Tree – https://linktr.ee/couchtocoached

📧 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Strava League – https://www.strava.com/clubs/couchtocoached

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

Season 3 Ep 84 –Dr. Hussain Al-Zubaidi on Lifestyle, Longevity & Lacing Up: From Prescriptions to Parkruns

This week, Rob and Ben sit down with the inspiring Dr. Hussain Al-Zubaidi — GP, triathlete, and lifestyle medicine champion — for a conversation that goes way beyond the surgery doors.

From running ultramarathons to helping patients transform their lives through movement, mindset, and real food, Dr. Hussein shares how he went from the traditional prescription model to leading a revolution in holistic healthcare. As the clinical lead for parkrun health partnerships and a regular face on Channel 4’s Steph’s Packed Lunch, he’s on a mission to prove that prevention really is the best medicine.

The lads dive into the six pillars of health, why age should never be a barrier to getting active, and how running supports both physical and mental wellbeing. Plus, hear about Dr. Hussein’s own running journey — including his most brutal race and how he finds balance amidst it all.

If you're curious about how to live longer, move more, and feel better — this one’s for you.

🎥 Don’t forget—you can watch the podcast live on YouTube every Monday at 20:30!

Want to sponsor Rob and Ben? Support here: Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

Another top-tier episode of the AWARD-WINNING running podcast!

Follow, share, and send in your stories:

🌐 Link Tree – https://linktr.ee/couchtocoached

📧 Email – couchtocoached@outlook.com

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Strava League – https://www.strava.com/clubs/couchtocoached

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

Season 3 ep 83- 5 with the Listener – Jack Stewart

It’s time for another 5 with the Listeners, and this week we’re joined by the brilliantly entertaining Jack Stewart!

Rob and Ben chat with Jack about all things running – from the serious to the slightly more… Guinness-and-kebab-fuelled side of things. Laughter, honesty, and a real passion for the running community shine through as they discuss how running clubs and events like the Protein Rebel Festival can help boost not only your fitness but also your mental wellbeing.

Expect banter, belly laughs, and some solid advice for anyone looking to feel part of something bigger.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 3 Ep 82 – Lost Parkruns, Mini Athletics & Men's Mental Health

This week, it’s just Rob and Ben — and trust us, that’s more than enough chaos to fill an hour.

From getting hilariously lost en route to a parkrun to dodging technical issues at the start of the show, the lads dive into a packed weekend of events, training updates, and parenting wins. Ben recounts a wild mini athletics competition (yes, toddlers can sprint!), while Rob reflects on the joy and madness of Maccasfield Parkrun.

But it’s not all laughs — it’s also Men’s Mental Health Awareness Week, and Rob and Ben take time to open up about the importance of checking in, talking, and running as a tool for wellbeing. With shout outs to inspiring local runners and a look ahead to exciting future guests, this one’s a feel-good mix of honesty, humour, and community love.

🎥 Don’t forget—you can watch the podcast live on YouTube every Monday at 20:30!

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 3 ep 81- 5 with the listener- Amy Carney 

It’s another 5 with the Listeners special — and this time, we’re joined by the insightful Amy Carney!

This episode comes with a fresh twist: a brand-new intro from Amy’s daughter and some music to set the tone. Expect heartfelt reflections, honest conversation, and that special connection only listener-led episodes can bring.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 3 ep 80- Louise Butcher, the topless runner  

This week, we’re joined by Louise Butcher — aka The Topless Runner — for a raw and powerful conversation which was recorded LIVE on YouTube.

Louise opens up about the first time she ran topless, what led her to that moment, and why — for her — it wasn’t about bravery, but something that had to be done. Since then, running has completely changed for her. She shares how it now feels better, stronger, and more powerful, with far less vulnerability and far more purpose.

This is a conversation about identity, resilience, and reclaiming your body on your own terms.

🎥 Don’t forget—you can watch the podcast live on YouTube every Monday at 20:30!

pre-order Louises book- Going Topless: Amazon.co.uk: Butcher, Louise: 9781836710363: Books

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 3 ep 79- LIVE Coaching call 

This week on the Couch to Coached Running Podcast, Rob and Ben are once again joined by the brilliant Emma Brydges—back to share how her training's been going since winning coaching from the dodgy Brummie lad himself.

How did Emma fare in her latest race up in Edinburgh? What’s it really like being coached by Ben? And why does Rob insist that strides are the devil?

Catch all that and more—including the usual mix of laughs, honesty, and questionable running chat.

🎥 Don’t forget—you can watch the podcast live on YouTube every Monday at 08:30!

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 3 ep 78- LIVE Special- Sole Searching with a Surprise Guest

This week, Rob and Ben lace up for one of the most bizarre and brilliant episodes yet. Joined by a mystery guest who knows a thing or two about putting their foot in it—literally—they delve into tales of public spectacle, unexpected fandoms, and the curious intersection of costume and controversy.

Ever wondered what it's like to champion one of England's most polarising footballers while dressed as... well, footwear? No spoilers here, but let’s just say this guest has walked a mile in some very unusual shoes.

Tune in for laughs, left-field stories, and one of the most oddly iconic moments in modern supporter history.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

want to sponsor the mystery guest- Karl Fitzpatrick is fundraising for Jersey Hospice Care

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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

Season 3 ep 77- LIVE Special! Killer Hills, Half Marathons & a Bit of Chaos

It’s a LIVE episode! Rob and Ben go off-script (and slightly off the rails) as they chat about recent running events including the brutal Mow Cop Killer Mile and the Uttoxeter Half Marathon. Rob tries to show some videos live on YouTube—podcast listeners, use your imagination!—and the lads break down the latest action on the legendary St’ryvar’ leaderboard. Plus, some London Marathon chatter, shoutouts, and the usual mix of running insight and good-natured chaos.

Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK

ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST

Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.

VISIT OUR Link Tree- https://linktr.ee/couchtocoached

NSRRA- www.nsrra.org.uk

Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast

 Youtube- couch to coached - YouTube

Instagram - @couchtocoached

Facebook - Couch to coached - A running podcast

Twitter - @couchtocoached

TikTok-@couchtocoached

Email - couchtocoached@outlook.com

Strava League- https://www.strava.com/clubs/couchtocoached

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