Brian's Run Pod
Brian Patterson
Welcome to Brian's Run Pod, the podcast where we lace up our running shoes and explore the exhilarating world of running. Whether you're a seasoned marathoner, a casual jogger, or just thinking about taking your first stride, this podcast is your ultimate companion on your running journey.Join us as we dive deep into the sport of running, covering everything from training tips and race strategies to personal stories and inspiring interviews with runners from all walks of life. Whether you're looking to improve your race times, stay motivated, or simply enjoy the therapeutic rhythm of running, Brian's Run Pod...
Episodes
Your Race Your Pace
Send us Fan MailWe talk with Crystal Aguilar about using running and walking as a steady practice that supports mental health and recovery, especially when motivation is low and life feels out of control. Crystal shares how community, core values, and the courage to restart can turn isolation into connection and help people believe change is possible. • assessing readiness and motivation before building a plan • starting small with one slow mile and progressing gradually • treating walking as equally valid and showing up consistently • restarting after a pacemaker and asking others to match your pace • seeing people transform through treatment and follow-through • using accountability, stewardship, faith and recovery as a framework • three practical steps for mental health: reach out, find a hobby, remember you are not alone • avoiding social media comparison and choosing authenticity • finding local running clubs and beginner-friendly events like parkrun And if you haven't listened to part one, then please do go back in our catalogue and have a listen to part one. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Run For Your Mind
Send us Fan MailWe explore why people run for more than fitness and how a simple habit can become a lifeline for coping, connection, and recovery. Crystal Aguilar, who works in substance misuse treatment, helps us separate healthy stress relief from avoidance and obsession when running becomes the only tool.• Crystal’s work in substance misuse treatment and how co-occurring mental health shows up• Why treatment often tackles substance use first before deeper mental health work• How running supports confidence through goals, routine, and small wins• The role of run clubs in reducing isolation and building real social support• Post-Covid stress, stigma around therapy, and why getting help still feels taboo• How AI “relationships” can reinforce isolation and worsen mental health• The benefits of running as a reset, prayer space, or mental clarity practice• The risks of overtraining, unhealthy weight loss pressure, and exercise addiction• Injury, low mood, and the importance of having a back-up plan beyond runningAbout Crystal Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Your Best Plan Starts With Your Why
Send us Fan MailWe dig into why AI-generated training plans can look personal while still missing the most important details about you, your history, and your real-life constraints. We also share practical ways to stay consistent, avoid injury, and build the recovery, balance, and mindset habits that keep running enjoyable for years. • AI training plans as a starting point rather than a perfect answer • asking why you want to train before choosing any programme • easing in gently to reduce early injuries and drop-off • using reviews, buddies, and clubs to support consistency • training goals that matter most for 40+ and beyond • balance and stability work to reduce falls and long recoveries • why movement is more important than ever in modern life • the social media trap and spotting armchair-expert advice • treating the person not the symptom when managing pain • fascia, hydration, and why the source of pain can be elsewhere • recovery basics that work, including deep breathing after training If you haven't listened to part one, then please do go back in our catalogue. Instagram: https://www.instagram.com/fitfreak70/facebook: https://www.facebook.com/allactivenzwebsite: https://allactive.co.nz/ Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Personalised Running That Actually Works
Send us Fan MailWe talk with Rachel Marks about why copying someone else’s training plan can leave runners tired, sore, and stalled, even when they do everything “right”. We explore personalised coaching through body structure, epigenetics, sleep, HRV, and mindset so you can stop guessing and start working with your own biology. • Rachel’s path from flight attendant to personal trainer after illness and recovery through structured exercise • why exercise matters more than the gym setting and how home-based coaching helps people who feel intimidated • the “no one-size-fits-all workout” problem and why identical programmes create different results • how epigenetics explains changing responses to training, food, stress, and environment • using assessments to identify what a body needs right now, including ideal training and sleep timing • chronotypes, social conditioning, and why forcing morning routines can add stress for some people • sleep as the key recovery tool and why training gains depend on deep rest • wearables, sleep apps, and why trends over time beat single-night numbers • HRV basics and how to use it to adjust intensity without overreacting • NLP for breaking unhelpful habits, reducing negative self-talk, and building consistent motivation Instagram: https://www.instagram.com/fitfreak70/facebook: https://www.facebook.com/allactivenzwebsite: https://allactive.co.nz/ Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
How Everyday Runners Can Train Like Pros
Send us Fan MailIn the second part of my conversation with Dr Ben Bumguardner we break down what everyday runners can copy from elite sport to stay consistent, avoid injury, and recover faster without overcomplicating training. We also dig into how to use AI training plans safely, plus the simple body signals that tell you when to back off and get checked out.• taking recovery as seriously as training stress• prioritising sleep, extra sleep, and naps where possible• fuelling and hydrating properly, including electrolytes not just water• scheduling true easy days and recovery periods• progressing running load without sudden spikes• using AI tools with better prompts, guardrails, and trusted sources• trusting intuition and using the 3 to 4 day rule for niggles• what working with Team USA Track and Field teaches about fine-tuning• why you do nothing new to an athlete close to competition• where to find Dr Ben Bumguardner and Alpha Sports onlineDr Ben Bumguardner WebsiteAlpha Sports Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Run Without Breaking Down
Send us Fan MailWe get honest about why runners keep picking up the same injuries and why the fix is rarely just “rest more”. With Dr Ben Bumguardner, we break down under-recovery, smarter strength work, and a resilience approach that helps us run consistently without constantly breaking down. • underfueling as a common root cause of stress reactions and stress fractures • repetitive microtrauma and why sudden load spikes break runners • protein, carbs and fats as practical building blocks for tissue repair • sleep consistency as the simplest lever for deeper recovery • using unilateral strength training to spot side-to-side gaps • the difference between being hurt and being injured • the day four soreness check as a simple rule of thumb • what multidisciplinary care means in plain English and why it works best • the resilience training model: demands, limitations, calming tissues, loading, monitoring • return-to-running progression starting at roughly 50% of prior volume Dr Ben Bumguardner WebsiteAlpha Sports Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
The Hidden Cost Of Underfueling For Runners
Send us Fan MailWe speak with registered dietitian Lauren Ganim about how underfueling can quietly derail both running performance and long-term health, from thyroid slowdown to disrupted hormones, sleep, and rising heart rate. We also look at the emotional and cultural forces that shape how runners eat, then land on simple, practical ways to fuel, hydrate, and recover well. • low energy availability and the hormone cascade that slows metabolism and switches off non-essential systems • higher heart rate, fatigue and brain fog as common underfueling signals • rebuilding health by gradually eating enough and letting the body regulate again • emotional eating patterns and the link between control, perfectionism and self-worth • runner body image pressure and why “you are the sport” can magnify it • East versus West approaches, seasonal eating and being more body-led • food education and access issues, including affordability and fresh food gaps • practical runner nutrition basics: add to the plate, fuel before, carbs plus protein after • hydration and electrolytes, and how dehydration can feel like underfueling • warning signs you’re not eating enough, including poor sleep, feeling cold and irregular periods • concerns about GLP-1 weight loss drugs, appetite suppression and eating-disorder risk But if you haven't listened to part one, then please do go back in our catalogue and give that a listen. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Fuel Better Run Better
Send us Fan MailWe talk with registered dietitian and runner Lauren Ganim about the hidden cost of underfueling and the pressure many runners feel to control pace, weight, and calories. We share practical ways to fuel better, support gut health, and rebuild trust through body-led healing rather than rigid rules. • why many beginner and recreational runners underestimate how much food they need • how underfueling links to fatigue, poor recovery, and injury risk • RED-S explained and why low energy availability can affect bone health and hormones • how social media can intensify body image and “perfect plan” thinking • gut health basics and why microbiome diversity comes from diet variety • a simple balanced meal structure using protein, carbs, fat, and colourful produce • quick carbohydrate ideas for pre-run energy and the afternoon slump • what body-led healing means and how to start listening to body signals • using a wellness journal to track food, digestion, sleep, and run feel • making baby-step changes so training stays enjoyable Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Run Consistency That Actually Sticks
Send us Fan MailWe pick up our chat with running coach and author Elizabeth Clor, from building a following by sharing daily miles to what it takes to stand out on Instagram now. We also get into perfectionism, sports psychology, and simple habits that help beginners keep running when motivation dips. • starting on Instagram to promote a self-published running book and finding a long-term community • why the social media algorithm changed and what makes posts engaging today • turning years of blogging and journalling into a book that feels cathartic • the seven-year mental struggle behind a marathon plateau • working with a sports psychologist to address performance anxiety and perfectionism • letting go of Boston qualification pressure and running better as a result • beginner running tips on consistency, hydration, electrolytes, and fuelling • why some runs feel harder and why that does not equal lost fitness • how social media comparison affects new runners and ways to shut out the noise • running with a watch versus running by feel and keeping a long-term training log • favourite routes, variety, and running with friends when life is busy if you haven't listened to the first part, please check it out in our catalogue and give it a listen. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
From Treadmill To Marathon
Send us Fan MailWe talk with marathoner and author Elizabeth Clor about starting as a treadmill-only runner and building towards big goals through steady, smart training. We dig into what finally unlocked her jump in performance, and how to use strength work and running data without letting either derail progress. •finding running through aerobics classes and treadmill routines •making treadmill running less boring and more sustainable •moving from first road races to half marathon and marathon goals •common early injuries and how reading and community support help •breaking a marathon plateau with a structured plan and a coach •building mileage gradually to get faster while staying healthy •simple strength training for runners and why starting light matters •tracking miles and pace while learning to pace by feel •heart rate data as a tool rather than a trap for beginners Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Triathlon For Runners
Send us Fan MailWe get honest about what “good” form feels like and why wasted energy is the quiet reason so many runners plateau or pick up injuries. Then we map a realistic route from running into triathlon, with simple swim and bike priorities that help you improve without burning out. • running efficiency as reducing wasted energy and keeping heart rate controlled • avoiding cross-body arm swing to protect hips knees and future injury risk • progressing drills from two feet to one foot to expose hip stability and glute strength • strength training expectations when legs feel heavy and form still matters • unilateral work and theraband exercises for better stability and power • picking five drills for five weeks to avoid the training plan rabbit hole • triathlon planning basics around location gear cost and time constraints • beginner triathlon swimming using fins and pull buoy to build feel breathing and aerobic capacity • head down position and stopping the bobble-head habit • high elbow catch as anchoring then moving the body forwards • cycling setup gears glute engagement and fueling for long rides • transitions and the mindset shift from single-discipline running to multi-sport efficiency "they can track me down on Instagram" "hit me up" Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
The Practical Running Technique Guide For Faster Safer Miles
Send us Fan MailWe talk with Coach Cath Spencer about why “perfect running form” is personal and how small technique tweaks can make running feel easier and reduce injury risk. We also dig into the mindset and practical steps that help runners move into triathlon without doing too much too soon. • Cath’s background in martial arts and how it shapes discipline and coaching • The real reason running technique matters: reducing wasted energy into the ground • Fast feet as a simple cadence drill for beginners and experienced runners • Using the alphabet to check breathing, pacing and relaxation • Common injury drivers: overstriding, heel striking, under-fuelling, excess load and rapid volume increases • How we introduce form changes without overwhelming athletes • Wall-lean practice to feel ankle-led lean and core engagement • Arm swing basics and the “thumb from hip to nip” cue Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Run Smart Without Overthinking
Send us Fan MailWe keep running practical by talking through how to organise a week, when to add structure, and how to use data without letting it hijack your head. Amanda Brooks helps us separate what truly improves fitness from what simply creates pressure, from shoe choices to Strava habits. • practising early mornings to match race day routines • building consistency first before heavier workouts • introducing intervals by time and effort to learn intensity • using perceived effort to protect easy runs • treating heart rate as a tool not a judgement • understanding why everyday runners need different shoe reviews • avoiding injury surprises with carbon plated shoes • starting with simple upgrades like proper running socks • choosing Apple Watch or Garmin based on real needs • using Strava for community without comparison spirals • recognising real runner syndrome and claiming the identity • resetting goals and timelines to bring back enjoyment • respecting recovery seasons and adjusting plans when you feel great if you haven't heard the first part, please do check out our catalog and listen to part one. runto the finish.com is the website. Run to the finish on pretty much every social platform. after you listen to this podcast, go to their podcast. Amanda's InstagramRun to the finish Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
A Running Coach’s Guide To Consistency And Injury Free Progress
Send us Fan MailWe talk with running coach and author Amanda Brooks about learning to love running, cutting through modern training noise, and building fitness without obsession over pace. We focus on simple habits that reduce injury risk and make running fit real life, from easy effort to strength work and sleep.• Amanda’s path from multi-sport childhood to a half marathon that changes everything • Why Run to the Finish grows from personal blogging into coaching and practical guidance • How the running landscape shifts with social media, gear choices, and information overload • Common beginner mistakes, especially running too hard and chasing pace too soon • Building a base so tendons and joints catch up with cardiovascular gains • Strength training as essential for health, performance, and fewer injuries • Fuelling basics, including what to eat before and during longer runs • Treadmill comfort tips, from cooling to small pace and incline changes • Choosing morning or evening runs based on consistency and protecting sleepAmanda's InstagramRun to the finish Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Hiking As An Endurance Sport
Send us Fan MailHiking becomes a serious endurance option for runners when you treat footwear, layers, and planning with the same care you give training. We learn how quickly things can go wrong with cold and wet conditions, and how skills, judgement, and simple systems keep you moving safely. • why hiking builds endurance differently from running • choosing trail runners over heavy boots for faster drying and less fatigue • using performance fabrics and a layering system that reduces sweat chill • what hypothermia feels like in real time and why it can happen in “sunny” places • planning routes around elevation, calories, food carries, and exit points • water strategy on trail, filtering, and when tablets fit • PLBs, satellite messengers, and why you still need map and compass skills • avoiding bad safety advice from social media and unreliable AI summaries • keeping core strength and mobility with yoga and simple strength work • the mental health benefits of getting away from noise and pressure If you haven't listened to part one, then please do go back in our catalogue. Belinda Coker's Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Start Hiking With Confidence
Send us Fan MailWe talk with adventurer and writer Belinda Coker about how hiking helps her rebuild fitness, confidence, and joy after a tough decade. We connect hiking to running by breaking down endurance, strength, mindset, and the practical skills that keep you safe and steady on the trail. •an outdoors childhood in New Zealand with hiking and school trips •a COVID-era reality check that sparks change •joining a hiking group and learning from older, fitter walkers •using regular day hikes to build fitness before multi-day hikes •finding an inclusive hiking community and making trail friends •confidence coming from knowledge, planning, and skill-building •why hiking trains more muscles than pavement running •fuel, hydration, and electrolytes as core trail skills •mindful walking and managing pack weight to protect joints •Greenland’s Inuit trail, free huts, and meeting locals in harsh weather •dreaming big with the Pacific Crest Trail as a future goal Belinda Coker's Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Ten Powerful Running Lessons From Coaches And Authors
Send us Fan MailWe bring you a best-of highlight reel of ten powerful moments that can change how you start, train, recover and think about running. We move from simple reasons people fall in love with running to practical tools for pacing, sleep, mindset and long-term progress. • running as the most accessible way to build a healthy habit • a late-life spark that leads to ultrarunning goals • consistency built through small daily actions that add up • keeping easy runs easy by using the talk test • challenging limiting beliefs and rebuilding confidence • running as transformation through grief, humour and identity shifts • sleep and recovery as the foundation for fitness adaptation • progress made through the small habits nobody sees • starting yoga later in life and still seeing rapid progress • mental strength, mantras and choosing “didn’t finish” over “didn’t start” Please do keep listening to Brian's Run pod, and you can go back and explore the full conversations in our library.Brian's Run Pod Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Run Better By Moving Differently
Send us Fan MailIf you’ve ever wondered why your body can handle a training block for a few weeks, then suddenly feels stiff, fragile, or niggly, the answer might not be in another running session at all. I’m joined by Wendy Welpton, founder of Reclaim Movement and author of Move Well for Life, for a grounded chat about what modern life removes from our bodies and how runners can rebuild it through everyday movement.We dig into the quiet loss of play in adulthood, and how “convenience culture” trains us to avoid bending, squatting, balancing, climbing, and getting up and down from the floor. Wendy shares a refreshing mindset shift: don’t beat yourself up, just notice the moments you can choose a slightly richer movement option and then actually applaud yourself for doing it. Those tiny reps, repeated daily, are what shape your joints, tissues, and confidence as you age.Wendy also lays out her MOVING wheel, a practical framework for runners and non-runners alike: move more frequently, oppose repetition with variety, vary levels (including spending time on the ground), integrate load at the right time, nurture joy, and get outdoors. We talk through why the floor is such a powerful tool for mobility and longevity, how to start gently with cushions and short bouts, and why a body that moves in more ways tends to run with fewer repeat problems.If you want to keep running for life, this is the kind of conversation that changes what you do between runs. Subscribe for more, share this with a mate who’s always “too stiff for the floor”, and leave a review telling us what small movement choice you’re trying this week.Below is a link to Wendy's Website where you can more information about her books, courses and membershipshttps://reclaimmovement.co.ukThe Kindle version of Move Well for Life is 99p throughout June 2026.Wendy's InstagramHappier Hips WebsiteWendy's Book Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Move Better Between Runs
Send us Fan MailWe talk with Wendy Welpton about how a love of running turned into years of chronic pain, and why healing starts when we stop treating the body like separate parts. We dig into natural movement, movement variety, and the small daily changes that help runners rebuild confidence and move well for life. • Wendy’s early relationship with exercise, outdoor time, and solo sports • getting into running as a practical way to move around family life • the sudden injury that ends running and triggers chronic pain • gaps in diagnosis and why symptom-led rehab can miss root causes • treating movement as a whole system, including alignment and patterns • mindset, fear of flare-ups, and rebuilding trust in the body • why “nothing wrong on a scan” can still leave real pain • pain cycles, nervous system sensitivity, and constant pain checking • natural movement as an antidote to modern sedentary habits • adding variety beyond linear walking and running through everyday movement.Below is a link to Wendy's Website where you can more information about her books, courses and membershipsThe Kindle version of Move Well for Life is 99p throughout June 2026.https://reclaimmovement.co.ukWendy's InstagramHappier Hips WebsiteWendy's Book Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
The Runner’s Recovery Plan From Sleep To Smart Therapies
Send us Fan MailWe dig into why recovery is the part of training that actually makes you fitter, and how sleep can be the difference between steady progress and repeat injuries. Dr Michael Betler breaks down modern therapies and timeless basics so recreational runners can heal faster, train longer, and age with strength. • sleep routines that drive growth and repair • what shockwave therapy is and what it targets • dry needling for muscle spasm and overloaded tissue • treating glute medius tendon pain with balance and healing support • osteopathic manipulative treatment for realignment and symmetry • why heat and blood flow matter after the first swelling phase • strength and balance training for injury prevention and healthy ageing • anti-inflammatory eating patterns and the obesity inflammation link • access to healthy food and why inequality affects health outcomes • practical runner advice on shoe replacement and responding to niggles • limits of AI and online self-diagnosis plus when to get imaging Michael Betler's WebsiteMichael Betler's Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Your Body Can Heal If You Let It
Send us Fan MailWe dig into why runners keep getting trapped in the pain, rest, repeat loop and how small “not quite an injury” warning signs turn into bigger setbacks. We also hear how Dr Michael Betler moves from surgery into evidence-led sports recovery so we can stay healthy and keep running long term. • why ignoring a niggle often creates compensation and chronic issues • Dr Bettler’s background in sport, engineering, osteopathy and surgery • the shift from late-stage fixes to prevention, lifestyle medicine and healthspan • building a clinic that sits between primary care and surgery for pain and performance • evidence based thinking, avoiding gimmicks and using research well • runner basics that matter, shoes, mileage, insoles and gait analysis • what realignment aims to do, restoring symmetry and reducing overload • why strength training supports bones, tendons and long-term running • recovery as the builder, sleep, rest and adaptation after training stressMichael Betler's WebsiteMichael Betler's Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Your Training Is Fine, Your Cells Need Help
Send us Fan MailWe talk through why runners can feel exhausted and slower despite solid training, decent food, and real effort. Dr Jess Armine helps us connect fatigue, brain fog, burnout, and plateaus to cellular energy, gut function, stress load, and sleep so we can rebuild from the inside out. • why “wired but tired” can spiral into self-blame • how modern life adds constant stress that the body treats as a threat • mitochondria as cellular batteries and why energy drops over time • the cell danger response and why some people do not rebound after illness or chronic stress • why absorption matters and why some supplements do very little • liposomal vitamins and minerals as a practical starting point • leaky gut, chronic inflammation, and why digestion quality affects performance • simple gut support basics: digestive enzymes, acacia fibre, sensible probiotics • hydration choices that support recovery without excess sugar • sleep quality, circadian rhythm, and reducing night-time stimulation • training tweaks: pulling back, focusing on form, and adding cross-training you enjoy • key takeaways: performance is not just willpower, ageing is not a sentence, intuition is useful data Soc Media Links: Website: www.drjessarmine.comLink for a complimentary 30-min Discovery Session for prospective patients. This is used to determine if I can help their condition and if we are a good fit. https://drarmine.as.me/getacquaintedSocial Media Linkswww.linkedin.com/in/jess-armine-dc-rn-a0537329/www.instagram.com/drjessarmine724/www.youtube.com/@DrJessArmine Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
The Discipline Of Easy Runs For Real Progress
Send us Fan MailWe dig into why easy running can feel tougher than hard sessions and why slowing down is often the most important training skill. Ken Graham shares practical coaching advice on effort, motivation, plateaus, and recovery so runners can improve without obsessing over data. • easy runs as discipline and recovery, keeping the effort genuinely comfortable • walk run approach for complete beginners, building fitness and strength safely • heart rate zones as a tool with limits, factoring in heat, sleep, stress and illness • running by feel, learning perceived effort and occasionally ditching the watch • staying motivated midweek, adjusting timing, fuelling and training structure • dealing with a 5K plateau, making training more specific and iterating changes • using social media to teach simply, the work behind creating helpful content • favourite interval sessions, solo running versus group accountability • rest days as essential for adaptation and mental freshness All my athletes, at least one, if not two days of complete rest a week Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
How To Fit Running Into A Busy Life - With Ken Graham
Send us Fan MailWe talk with running coach Ken Graham about how everyday runners can stay consistent without letting training take over their life. We dig into simple planning, cutting through online noise, and the small technique and strength choices that keep running feeling good. • enjoyment first to build long-term consistency and progress • Ken’s path into running and coaching from a non-athletics background • social media overload and how to judge what is relevant to your situation • AI as a helpful tool that still needs common sense and context • what a structured training plan looks like for busy runners • tempo runs, interval sessions and long runs explained in plain terms • why there is no single perfect running form or cadence target • glute activation, hip flexor dominance and using strides to improve efficiency • targeted strength and conditioning for hips, mobility and stability • plyometrics for running economy and how to start with the basics • the biggest mistake runners make with easy runs and the talk test cue anybody who's listening and is kind of struggling with I guess mobility or lack of stability in round hips, feel free to go and check those out Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
The Hidden Power of Mental Rehearsal for Athletes and Runners - Craig Meriwether Part Two
Send us Fan MailUnlock the power of your mind to elevate your running, conquer anxiety, and transform setbacks into fuel for success. In this episode, hypnotherapist Craig Meriwether reveals groundbreaking mental exercises that elite athletes—and everyday runners—are using to push beyond physical limits. Discover how simple breathing techniques, visualization, and mindful self-hugs can rewire your brain for confidence, calmness, and joy in every stride. We break down the neuroscience behind stress and performance, showing you why your mind often pulls you back before your body tires. Craig shares practical strategies—like the 321 reset and bilateral stimulation—that activate your parasympathetic nervous system, turning off anxiety and fostering a sense of safety. Whether you're training for your first 5K or aiming for a marathon PR, you'll learn how mental rehearsal and emotional alignment can help you run faster, more enjoyably, and with less self-criticism. Key insights include the role of subconscious programming in endurance, how to use visualization as mental practice—even during sleep—and why shifting your feeling state from frustration to peacefulness can unlock your full potential. You'll also hear inspiring stories of athletes and runners managing injuries, performance anxiety, and life challenges—showing how these techniques accelerate recovery and boost motivation.This episode is essential listening for anyone who wants to make running a joyful, stress-free part of life—and for athletes ready to harness their mind as the ultimate training partner. Whether you're a beginner or seasoned pro, Craig’s simple yet powerful tools will help you break mental barriers, stay present, and enjoy every moment on the road. Tune in and discover how a few minutes of mindful technique can forever change your running experience. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Mind Over Miles: Mental Strategies for Runners with Craig Meriwether
Send us Fan MailMost runners overlook the power of their mind—until now. This episode reveals how mental training, visualization, and subconscious mastery can unlock your peak performance, whether you're recovering from injury or aiming for that personal best. Imagine finishing a race stronger, more confident, and less stressed—all by harnessing your mind's potential.We are joined by Craig Meriwether, a licensed hypnotherapist with a profound personal journey from depression to peak mental health. Craig shares how decades of experience, backed by fascinating studies and Olympic stories, demonstrate that the mind can accelerate healing, boost confidence, and extend your running longevity. Discover the science behind visualization techniques used by Michael Phelps—the power to mentally rehearse your race like a champion—and the surprising neural data showing that even pretending to practice can forge real brain pathways. Craig breaks down practical mental tools: how to use subconscious cues to overcome injuries, banish race nerves, and push through physical fatigue.Craig's WebsiteCraig's Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
The Surprising Metrics That Reveal When You're Overtraining or Under-Recovering
Send us Fan MailMost runners overlook a vital secret to boosting performance and avoiding injuries—strength training isn't just a supplement, it's the foundation. In this episode, Strength and Conditioning coach Tom Waite, who has trained elite athletes, reveals how simple gym movements can dramatically elevate your running game, even with just two sessions a week. Discover why focusing on basic movement patterns like squats and hip extensions can stave off injury, improve longevity, and unlock new levels of endurance.You'll learn: The key strength exercises tailored for runners, including how to start safely with machines and guided movements The optimal rep ranges for beginners and how to progressively challenge yourself without risking injury Why logging your progress, whether with an app or pen and paper, accelerates gains and keeps you accountable The significance of metrics like heart rate variability (HRV) and resting heart rate, and what they reveal about your recovery and overtraining signals Practical tips to listen to your body—balancing data and intuition to prevent burnout and stay motivated even during tough days This episode matters because ignoring strength work and recovery data could leave you vulnerable to injury, stall your progress, or even rob you of enjoyment in running. Whether you're a seasoned marathoner or just starting out, Tom's insights empower you with straightforward strategies to enhance resilience, performance, and well-being.Perfect for runners seeking a scientifically-backed edge, coaches wanting to refine their advice, or anyone eager to train smarter—not harder. This is your essential guide to integrating strength, data, and self-awareness into your running routine for lasting results.Connect with Tom Waite, a renowned strength coach based in Dubai, on LinkedIn or Instagram (@TomWait1, @TomJWait). Get ready to transform your training mindset and elevate your runs—because the right strength habits can make all the difference. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Are You Training Or Just Collecting Data? My interview with Tom Waite
Send us Fan MailWe talk with performance coach Tom Waite about how to start running without overcomplicating it, especially when life and work are already full. We dig into goals, recovery, sleep, and motivation so you can build consistency that actually lasts. • Tom’s background from running to boxing to coaching • setting a clear running goal before choosing a plan • recovery capacity as the limiter for busy runners • sleep basics and the biggest disruptors like stress and late-night work • using training to improve sleep without exercising too close to bedtime • wearables and biometric data as tools for behaviour change • avoiding obsession with sleep scores and recovery metrics • why tiny habits done well beat a perfect plan done rarely • when online running plans help and when they distract • social media fitness content rewarding novelty over context • motivation, identity, and purpose as the engine for consistency • running as an accessible way to feel better outdoors So please do listen next week to part two.Tom's Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
The Secret Power of Gratitude and Intention for Transforming Your Running Experience - Julie Feldman Part Two
Send us Fan MailUnlock the transformative power of mindfulness, gratitude, and intention to elevate your running—and your life. In this episode, Julie Feldman shares practical tools to help you cultivate mental clarity, build habits with ease, and find peace in every stride. Whether you're a seasoned runner feeling stuck or just starting out, discover how small shifts in mindset can lead to lasting change and deeper self-worth.You’ll discover the science behind gratitude’s role in mental resilience and how to identify the senses that connect you to your inner peace. Julie breaks down the habit formation cycle, revealing how to create sustainable routines by starting small and rewarding yourself along the way. She also explores the concept of flow — the elusive state where body, breath, and mind align — and how to access it during your runs to experience bliss and vitality.This episode also dives into practical techniques like breathwork and visualization to reset your mental state anytime. Plus, hear inspiring stories about overcoming fear, reigniting motivation, and reconnecting with your body—whether that’s skiing after years or finding joy in a simple walk. Julie’s insights empower you to be gentle with yourself, practice self-love, and develop a deeper understanding of your own worth.If you're a runner seeking more than just physical fitness—looking to harness your mental and spiritual strength—this is your must-listen. Perfect for anyone who wants to turn their running into a mindful practice that boosts confidence, reduces burnout, and cultivates lasting resilience. Step into a new mindset and realize that your best run is the one that starts from within.Julie Feldman is a mindfulness coach and founder of allrenda.us, dedicated to blending mind, body, and spirit for holistic well-being. Her work helps individuals unlock their inner strength and live intentionally.Get ready to transform your running routine into a powerful tool for self-discovery and peace. Press play now and start running with purpose.Julie Feldman is a yoga, Pilates, and fitness trainer passionate about the intersection of neuroscience and self-development. Her unique approach combines science and spirituality to foster self-belief and holistic health.Julie Feldman's Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
The Surprising Science Connecting Heart, Mind, and Spirit in Your Running Journey with Julie Feldman
Send us Fan MailUnlock the secret to transforming your run—and your life—by tapping into the profound connection between mind, body, and spirit. Julie Feldman, a powerhouse in neuroscience, fitness, and self-development, reveals how self-belief, breathwork, and vulnerability can elevate your performance and overall well-being in ways you never imagined. If you've ever felt stuck, overwhelmed, or disconnected from your true potential, this episode will inspire you to reframe setbacks as stepping stones and embrace a holistic approach to health that goes far beyond physical activity.You'll learn simple yet powerful techniques like breathing exercises to reduce anxiety and improve endurance, as well as insights on listening to your body’s signals and giving yourself permission to pause or re-gear. This episode isn’t just about running; it’s about harnessing your inner strength to overcome injury, self-doubt, and life's setbacks with grace and resilience.We break down the essential elements of a balanced life—how your thoughts shape your physical health, and why integrating mindfulness and spirituality into your training creates more meaningful progress. Julie discusses the disconnect many feel between exercise and spirituality, and how aligning these elements unlocks untapped potential. If you're seeking peak performance while nurturing your mental and emotional health, this episode offers practical tools and a fresh perspective that will change the way you move.Whether you're a seasoned athlete, a casual runner, or someone looking for more mental clarity, this episode is perfect for those craving a deeper, more connected approach to well-being. It’s about more than just fitness; it’s about embracing your whole self, recovering from setbacks, and discovering the joy in every step along the journey. Tune in and realize that your greatest strength lies within—waiting to be unlocked.Julie Feldman is a yoga, Pilates, and fitness trainer passionate about the intersection of neuroscience and self-development. Her unique approach combines science and spirituality to foster self-belief and holistic health.Julie Feldman's Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Kelly Hale Part 2 : The Surprising Connection Between Gut Health and Your Running Performance
Send us Fan MailDiscover the surprising link between gut health, nervous system regulation, and optimal performance, whether you’re an athlete or a health seeker. In this eye-opening episode, Kelly Hale reveals how your body’s plumbing and nervous system control more than just digestion; they influence your energy, injury recovery, and mental clarity. If you’re frustrated with repeated injuries, fatigue, or stubborn digestive issues, this episode could transform your health and athletic performance.Kelly shares the groundbreaking concept of early reflexes and nervous system patterns that sabotage your progress. Learn how gentle organ releases, brain-body exercises, and simple daily routines like PACE can reset your energy, reduce injury recurrence, and boost your running mojo. Discover specific, actionable techniques that take only a few minutes but deliver profound results—no equipment needed. Whether you’re striving for longevity in your runs, overcoming nagging injuries, or simply want to understand your body’s signals better, Kelly’s insights will revolutionise your approach.Explore the vital role of trauma release, the importance of real-time body awareness, and why over-reliance on data might be distracting you from your own sensations. From addressing anticipatory anxiety to optimising spinal reflexes, this episode offers a fresh perspective on holistic health that integrates mind, body, and nervous system. Perfect for runners, coaches, health enthusiasts, or anyone eager to upgrade their inner systems and enjoy more pain-free, energised days.Kelly Hale is a holistic health practitioner specialising in nervous system regulation, visceral organ work, and injury prevention. With her decades of experience in manual therapy and performance coaching, she’s dedicated to helping people reclaim their resilience and vitality through simple, effective tools.If you’re ready to simplify your health routine and experience effortless movement and energy, this episode is for you. Unlock the secrets your body is trying to tell you—and transform how you run, recover, and live. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
How Nervous System Regulation Can Transform Your Running Experience with Kelly Hale Part 1
Send us Fan MailUnlock the secret to running longer, stronger, and injury-free with a revolutionary approach rooted in nervous system science. If you’ve ever felt exhausted, broken, or frustrated trying to push through your runs, this episode is your game-changer. Kelly Hale from Inspired Well reveals how understanding and regulating your nervous system can transform your running experience and extend your longevity in the sport.Discover why many runners get injured or burned out not because of training volume, but due to unresolved stress responses trapped in fight, flight, and freeze modes. Kelly shares actionable movement strategies—rooted in early developmental reflexes—that anyone can do to calm their nervous system before and after runs. Learn how gentle, targeted exercises can support gut health, reduce anxiety, and rewire your brain for effortless rhythm, making running feel easier and more enjoyable.We break down the critical connection between movement, emotional health, and nervous system regulation, revealing surprising insights: Why traditional warm-ups might fall short, and how oppositional, cross-body movements can bring your body and mind into balance. You'll discover the specific reflexes that, when supported, help you access your full physical and mental potential. Whether you're training for your first race or aiming for your next PB without burnout, this episode offers the tools to run smarter, healthier, and more sustainably.Perfect for runners, athletes, trainers, and anyone ready to ditch constant fatigue and injury for a grounded, resilient body. Kelly Hale is an occupational therapist and holistic movement expert who combines her deep understanding of early development and neurogovernance to help you move with ease and confidence. Get ready to move beyond traditional fitness—your nervous system will thank you. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Stanley's Four-Part Framework: Transforming Lives Through Walking
Send us Fan MailIn this episode of Brian's Run Pod, I, Brian Patterson, continue my conversation with walking enthusiast Stanley Bronstein. We dive into Stanley's transformative journey through his four-part framework: willingness, belief, discipline, and commitment. Stanley shares his personal experiences of losing weight, adopting healthier habits, and the profound impact these changes have had on his life. Our discussion highlights the power of self-discipline, the importance of permanent lifestyle changes, and the potential within each of us to achieve more than we ever imagined.Stanley's website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
From Overweight to Walking Expert: Stanley Bronstein's Story
Send us Fan MailIn this episode of Brian's Run Pod, host Brian Patterson takes a detour from the usual running discussions to explore the transformative power of walking with guest Stanley Bronstein. Stanley, a walking and weight loss expert, shares his inspiring journey from being overweight to embracing walking as a lifestyle. He discusses the pivotal moments that sparked his change, the challenges he faced, and the mental and physical benefits he discovered along the way. Together, they delve into the therapeutic nature of walking, the importance of personal responsibility, and how this simple activity can lead to profound self-discovery. Tune in to uncover the lessons walking can teach us about life and health.Stanley's website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Sports Will Save Us All: Sasha Graham's Insights
Send us Fan MailIn this engaging episode of "Brian's Run Pod," host Brian Patterson sits down with Sasha Graham, the dynamic host of "Sports Will Save Us All." Together, they explore the complex journey of athletes transitioning from professional sports to new identities, discussing the emotional and psychological challenges they face. From the thrill of competition to the search for purpose beyond the field, Sasha shares insights from her conversations with athletes like David Bruton Jr. and others. Tune in for inspiring stories of resilience, the impact of social media on sports, and the evolving role of women in athletics. Whether you're a sports enthusiast or simply curious about the human side of sports, this episode offers a thoughtful look at the power of sport to shape lives.Sasha's WebsiteHer InstagramFacebook Page Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
The Power of Sport: Sasha Graham on Resilience and Unity
Send us Fan MailJoin us in this engaging episode as we sit down with Sasha Graham, the dynamic host of "Sports Will Save Us All." Sasha shares her inspiring journey from a childhood immersed in physical activities to a successful career in media and podcasting. We delve into the mental resilience that sports provide, explore the evolving roles of gender in athletics, and discuss how sports can serve as a unifying force in a divided world. Tune in to hear compelling stories of athletes overcoming challenges and redefining success, and discover how choosing happiness can transform your life. Don't miss this insightful conversation with Sasha Graham!Sasha's WebsiteHer InstagramFacebook Page Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Beyond the Finish Line: Psychological Strategies for Runners
Send us Fan MailIn this episode of Brian's Run Pod, host Brian Patterson continues his insightful conversation with sports psychologist Kate Allgood. They delve into the mental strategies that can help recreational runners overcome nerves and enhance their performance. From understanding the energy behind nerves to setting effective goals, Kate shares practical advice for runners at all levels. Whether you're preparing for your first 5K or tackling an ultra-marathon, this episode offers valuable insights to help you run with confidence and joy. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Unlocking the Runner's Mind: Insights from Kate Allgood
Send us Fan MailIn this episode of Brian's Run Pod, host Brian Patterson welcomes mental performance coach Kate Allgood, founder of Quantum Performance Inc. Together, they explore the mental tools used by professional athletes and how these can benefit recreational runners. From achieving consistency to pushing through tough miles, Kate shares insights that can transform your fitness mindset. Whether you're a weekend warrior or a park run regular, this episode offers valuable strategies to enhance your running experience. Tune in to discover how to unlock your potential and enjoy your runs more fully. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Running Through Grief: Lisa Jackson's Journey of Healing
Send us Fan MailJoin host Brian Patterson in this heartfelt episode of Brian's Run Pod as he sits down with the inspiring Lisa Jackson, author of "Running After All These Tears." Discover how Lisa turned her personal grief into a journey of healing and resilience through running.Explore Lisa's unique relationship with her late husband, Graham, and how it fueled her passion for marathons. Learn about the iconic Comrades Marathon and its significance in South Africa. Hear Lisa's candid insights on grief, resilience, and the power of community. Discover practical tips for staying positive and choosing happiness, even in the face of adversity.Tune in for an episode filled with emotion, inspiration, and the triumph of the human spirit.FacebookInstagramLisa Jackson Books Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Running Through Life's Challenges: Insights from Lisa Jackson
Send us Fan MailJoin us on Brian's Run Pod as we explore the inspiring journey of Lisa Jackson, a marathoner and author who transformed from a non-athlete to a passionate runner. In this episode, Lisa shares her experiences of running marathons, the joy of participating in fancy dress, and the resilience she discovered through her running journey. Her story is a testament to perseverance and finding joy in the miles, no matter the pace. Tune in to hear about her new book, "Still Running After All These Tears," and gain insights into embracing life's challenges with grace and humor.FacebookInstagramLisa Jackson Books Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Running Through 2025: Highlights and Insights
Send us Fan MailJoin Brian Patterson as he takes you on a journey through the highlights of 2025 in the world of running. This episode features inspiring stories from diverse guests, including sports psychologists, nutritionists, and running enthusiasts from around the globe. Discover the evolution of running shoes, the mental strategies to overcome challenges, and the importance of strength and conditioning. Whether you're a seasoned runner or just starting out, this episode offers valuable insights and motivation to keep you moving forward. Tune in for a year in review that celebrates resilience, transformation, and the joy of running. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Fitness, Resilience, and the Power of Community with Fitz Koehler
Send us Fan MailIn this episode of Brian's Run pod, join host Brian Patterson as he delves into an inspiring conversation with Fitz Koehler, a renowned race announcer and fitness guru. Discover how Fitz's journey through a cancer diagnosis led to a powerful comeback, both personally and professionally.Fitz Koehler shares her personal experience with cancer and the impact it had on her life. Insights into the writing of her book, "Your Healthy Cancer Comeback: Sick to Strong." The role of fitness and the running community in her recovery journey. Tips for maintaining fitness during challenging times. Fitz's advice for those starting their running journey.Tune in for an episode filled with resilience, motivation, and the power of community.Fitz Koehler's website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
You Supercharged: Transforming Fitness with Fitz Koehler
Send us Fan MailJoin host Brian Patterson on Brian's Run Pod as he sits down with Fitz Koehler, a nationally recognized fitness expert and author of "You Supercharged." In this episode, Fitz shares her journey from a high-energy high schooler to a fitness powerhouse, discussing her passion for helping others achieve their health goals. Discover how Fitz's personal challenges have shaped her approach to fitness and learn about her latest book, which aims to transform lives through sustainable lifestyle changes. Whether you're a seasoned athlete or just starting your fitness journey, this conversation is packed with inspiration and practical advice. Tune in for an uplifting discussion on fitness, family, and finding joy in every step.Fitz Koehler's website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Starting Ultras At 48 - Jeffrey Weiss Part Two
Send us Fan MailWe talk with ultrarunner and author Jeffrey Weiss about starting serious running at 48 and building a late-life endurance journey across marathons, ultras, and Ironman. The thread is mindset and structure: BHAGs, morning routines, smart nutrition, and writing that turns races into lessons.• why Comrades lit the spark for ultras• learning from a cutoff and staying in the sport• run walk cadence and strategic rest for long races• real-food fuelling, drop bags, and crew support• morning training and fitting fitness to life stage• BHAGs borrowed from startups to drive progress• triathlon skills, Total Immersion, and bike endurance• ageing well through consistency, strength, and balance• mental tools, race reports, and reframing setbacks• how the new book captures an arc others can useI really do hope you enjoy part two of our chat. And if you haven't listened to part one yet, then please go back in our catalogue and you'll find it there.Jeffrey Weiss Book Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Jeffrey Weiss Ultra Runner and Author starting Your First 10K At 48 - Part One
Send us Fan MailWe talk to author Jeffrey Weiss about starting endurance training at 48, building from a first 10K to marathons, and how structure, patience and prehab turned a late start into a sustained journey. Heat, injury scares and world majors deliver lessons you can use today.• moving from tennis and powerlifting to running• why “later is now” for heart health and health span• learning conversational pace and structured training• running a first 10K with coaching and family support• quick progress to a half marathon and beyond• maintaining strength work for injury prevention• methodical marathon prep and avoiding rushed plans• Marine Corps Marathon highlights and race-day mindset• heat management, hydration and pacing under stress• Tokyo PB, Berlin’s scenery and London’s hot challenge• choosing courses and finding meaning in familiar citiesSo don't forget to listen to next week's podcast of Brian's Run PodJeffrey Weiss Book Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Train for the runner you want to be, not the injury you fear
Send us Fan MailWe explore how to start running well, recover from injury without fear, and build habits that last. Coach Charissa shares mindset shifts, practical tools, and small nutrition changes that stack into long-term progress.• reframing injury from avoidance to performance focus• building confidence during setbacks and embracing rest• when to see a physio vs a massage therapist• gait analysis, shoe fit, and bodyweight strength basics• beginner structure with Couch to 5K and consistency• fuelling well, watching liquid calories, and 80/20 whole food rule• forming habits by week six with non‑negotiables• sustainable training split and recovery as strategy• swapping dopamine from food to movement• seasonal and local eating for energy and health• aiming for longevity and reverse‑engineering today’s choicesFind Charissa on Instagram: @charissahalonen. “If you send me a DM, I’m the person that you’re talking to.” Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
From Ballet Shoes to Running Shoes: Charissa Halonen on Strength, Mindset, and Habits That Stick
Send us Fan MailWe trace Charissa Halonen’s path from competitive dance to her first marathon and into a coaching philosophy that blends strength, mindset, and sustainable habits. She shares why glutes drive performance, how protein protects muscle, and how micro-steps carry you through hard miles.• dance foundation shaping athletic discipline• college movement habits and yoga• massage therapy career informing body literacy• first marathon lessons in heat and mindset• training plans as daily cup: training, sleep, nutrition, recovery• strength before cardio for weight loss and durability• glute and calf priorities for stable, powerful stride• core and shoulder-hip linkage for efficient running• plyometrics and mobility for adaptability and power• coaching process, standards, and community support• online tools enabling accountability and measurable changeDon’t forget we have part two of this wonderful conversation next week Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Start Small, Run Strong
Send us Fan MailWe explore how to make running and strength a natural part of life by focusing on repetitions, joy, and tiny steps that compound. Allyson Hurley shares a simple at‑home routine for runners, why “more is better” is a myth, and how to navigate social media pressure with a healthier mindset.• habit formation built on repetitions not calendar days• choosing movement you enjoy to improve adherence• step goals scaled gradually for realistic progress• habit stacking with simple anchors like morning routines• time versus distance training aligned to goals• treadmill versus outdoor running strategies• four-move home strength plan for runners• isometric holds, tempo and progression with bands or dumbbells• injury reduction through core and hip strength• ageing, bone health and the value of strong legs• myth-busting: recovery matters more than endless sessions• curating social media to avoid comparison traps• recommended reads: Women Strong and Atomic Habits• morning workouts as a consistency advantage• mindset as the starting point for running strongFollow Allison: https://www.allysoncoaches.com • Social: Allyson's Instagram • Free macro planner available on her websiteStrong Women Lift Each Other Up by Molly Galbraith.Atomic Habits by James Clear. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Strength, Habits, and the Runner’s Mind: Allyson Hurley on building a resilient body, flexible routines, and a kinder approach to nutrition
Send us Fan MailWe explore how small, smart strength work and flexible habits can make running feel better, hurt less, and fit real life. Allyson shares behaviour-change tools from her probation work, a candid story of burnout, and a practical approach to food that leaves room for joy.• Allyson’s non-traditional path into coaching and running• Behaviour change principles that transfer from probation to performance• Why runners neglect strength and how to fix it• Simple home-based strength moves for hips, glutes and core• Progression, recovery timing and weekly structure• Growth mindset versus fixed mindset for endurance• Habit strategies that reduce friction and build consistency• Nutrition lessons from overtraining and under-eating• “All foods fit” approach for sustainable weight loss and energy• Key takeaways and preview of part twoDon’t forget to tune in to part two next week, or if you’re listening in the future, check out both interviews in our catalog Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod
Alycia Carrillo Part Two: Why Runners Shouldn't Fear the Weights
Send us Fan MailStrength training is an essential but often misunderstood element for recreational runners looking to enhance performance and prevent injuries. Coach Alicia Carrillo shares practical advice on how runners should approach strength training for maximum benefit without falling into common traps.• Basic movement patterns all runners need: squats, hinges (RDLs/hip thrusts), upper body push/pull, and core work• Focus on unilateral (single leg/arm) training which translates better to running movements• Plyometric exercises like broad jumps and pogo jumps build tendon strength, especially in the Achilles• The biggest mistake: trying to make strength training into cardio by rushing through with minimal rest• Optimal rep range is 5-8 with heavier weights rather than high-rep muscular endurance work• Strength training builds mental toughness that carries over to challenging running sessions• Misconception debunked: strength training won't cause runners to "bulk up" when done properly• Quality over quantity: 4-8 exercises, 2-3 sets, performed with proper form and adequate rest• Beyond performance: strength training enhances quality of life and functionality as we ageIf you've been neglecting strength training or approaching it incorrectly, now is the time to incorporate these principles into your routine. Your future running self will thank you!Alycia Carrillo Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.InstagramSupport the showBrian's Run Pod