Well Far: The Running Podcast

To round off the week, we are delighted to bring you a special interview with the UK Director for Refugee Support & Restoring Family Links, Alex Fraser.Last June, Alex took on the impressive feat of running 72 miles for the British Red Cross Miles For Refugee challenge, which is equivalent to the common refugee journey made between Syria and Lebanon.Alex chats to us about how he tracked his progress, how he broke down his 72 miles and why this is such an important cause.You have until June 13th to sign up to Miles For Refugees at miles.redcross.org.uk and if you use the discount code ‘ONAIR’ you get 50% off the registration fee, making it only £5!This episode is brought to you by The British Red Cross Miles For Refugees Challenge. Hosted on Acast. See acast.com/privacy for more information.

Hey guys! If you miss the longer Well Far shows, we have a great podcast to recommend for you today!The Why I Run podcast from Red Bull celebrates the extraordinary and the everyday stories of running, to inspire you to pick up those running shoes and just get going! Runners of every skill level are welcome, from passionate regulars, to runners who struggle themselves to get out the door, and everyone in between. The hosts are the brilliant Erin Azar who became a TikTok sensation when she documented her running journey and Ayo Akinwolere, a broadcaster and world record-breaking swimmer, who at one stage could do a half-marathon, but has since relaxed into a casual runner. Together, they meet a whole world of different runners to find out why they run. Click here to listen to Why I RunClick here to sign up for The Wings for Life World RunClick here to listen to my daily running podcast Well Far Daily (Shameless plug!) Hosted on Acast. See acast.com/privacy for more information.

In today's episode Amy interviews Chrissie Wellington OBE, former professional triathlete, four time world IronMan Champion and now Head of Global Wellbeing at the National Lottery-supported parkrun. Whilst Chrissie remains the world record holder for Ironman distance (completing it in an incredible 8 hours 18 minutes!) she now devotes her life to improving individual and population health and wellbeing, specifically by getting people involved in physical activity. Together Chrissie and Amy compare top parkrun stores, discussing the diverse and welcoming nature of these free events and the many benefits it can bring to individuals and the community. We'll also hear how, thanks to The National Lottery Players, parkrun has received £3.6million of funding over the past 8 years, which has been ground breaking in its success. Chrissie believes it's this support of grassroots organisations, the ones that remove the barriers to exercise, that is so key for our emotional and physical health, but it's also key to a healthier future for our children. Together Amy and Chrissie cover Chrissie's remarkable road to sporting prowess and how she's carried these lessons into her family and work life now, and some of her top tips for getting involved... the key is starting somewhere, it doesn't have to be big and bold! Hosted on Acast. See acast.com/privacy for more information.

In our special extended marathon day episode, Amy runs with double Olympic gold medalist Dame Kelly Holmes who chats everything from childhood aspirations, race day mantras and mental health. Following this, we hear from half of Instagram running duo Twice The Health, Emily Keir, about her running journey and how she plans to tackle 'Run to the Stones', a 100k ultramarathon. So kick back and enjoy this double-length episode to see you through the big race day.How to find out more about today's experts:Emily Keir, Instagram: @twicethehealth, FacebookDame Kelly Holmes, Website: www.kellyholmes.co.ukThis bonus episode is supported by Motion Nutrition. Head to www.motionnutrition.com/amy to receive 10% off, just for Well Far listeners. Hosted on Acast. See acast.com/privacy for more information.

As Amy toes the line of Paris marathon, this week's episode covers the what, and more specifically what not, to do in the week running up to the final challenge. This week's episode is full of tips to hold your nerve and not caving into the Maranoia with Emma Kirk Odunubi, with everything from the Marathon Expo to flat lay photos to ensure you are prepared. We then head out on a final run-chat with the amazing Bryony Gordon* whose own running journey got her sober. It is a reminder to enjoy the marathon above all else and to be proud of your achievements and what your body can do. Bring on race-day!How to find out more about today's experts:Emma Kirk-Odunubi, Instagram: @emmakirkyoBryony Gordon, Instagram: @bryonygordon Hosted on Acast. See acast.com/privacy for more information.

With two weeks to go and mileage under the belt, it’s time to start getting your mind race ready. Starting with the practicalities, Amy shares some preparation techniques from lessons learnt last year. We then head into the studio for some anxiety easing tips from Dr Sarah Vohra aka the mind medic who gives easy and actionable advice to help alleviate fears and doubts before and during your race. We then hit the road with Kate Carter who is running London, her 14th marathon, in a full panda suit; reminding us that it’s not all times and mileage!How to find out more about today's experts:Sarah Vohra, Instagram: @themindmedicKate Carter, Instagram: @katehelencarter Hosted on Acast. See acast.com/privacy for more information.

For far too long women’s needs have been disregarded when it comes to sportswear design. Our track record in sharing the same platform as men in sports, running and beyond, has similarly disappointing figures. Adidas recognises this and that’s why today they’ve given Amy and the Well Far crew the opportunity to invite on two amazing guests to help us talk through some of the social and technical considerations for women in running, and what the future holds. Our guests for this special bonus episode are Adidas athlete Georgina Hayfron and founder women’s run collective ‘Lazy Girl Running’, Laura Fountain. Together Amy, Laura and Georgina discuss the differences in men’s and women’s sport, the new tech and tools that help women train more efficiently, the disparity in races and the hidden knock on effects of this as well as highlighting the races and events that have addressed outdated gender inequality. We also get to hear first hand the latest Adidas design initiatives and how they are addressing women’s needs in running within their kit design.This episode is supported by adidas and their new Solar Glide 5 shoe, which is a stable all-rounder with superb energy return tailored for the female form.To keep up with Amy and the guests today you can follow them on instagram at:Amy - @wellness_edGeorgina - @randomgirlrunningLaura - @lazygirlrunning To find out more about Adidas RunnersLDN: @adidasRunnersLDNTo find out more about Lazy Girl Running Club, check out their website: https://www.lazygirlrunning.com/running-groupsAs always, please keep tagging #WELLFAR in all your running updates, and join the Well Far Strava Hosted on Acast. See acast.com/privacy for more information.

Anticipating pre-race nerves Amy kicks off this week's episode with marathon pacer Camilla Langlands who, along with her mother, has completed nearly 150 marathons. Together they share inside know-how on exactly what to expect on the day - from what to pack in your clear bag, the best time and place to warm up and exactly how cosy you should get with your pacer. We then step out on a run with Adrienne Herbert and learn about her running journey through success and injury and how to hustle hard when life throws you curve balls.How to find out more about today's experts:Camilla Langlands, Website: www.thisishowwerun.comAdrienne Herbert, Instagram: @adrienne_ldn Hosted on Acast. See acast.com/privacy for more information.

As it hots up to the 26.2, Amy chats all things prehab with Bradley Scanes, who gives us the lowdown on common strains and stresses we experience on our joints and feet and how to avoid these when running. With 80% of running injuries occuring due to running error, Brad explains the strength and conditioning work we can put in leading up to a marathon to save us from injury. In addition to this, Amy runs with Susie Chan, ultramarathon runner and Guinness World Record setter for the longest distance for a woman to run on a treadmill. Susie talks about how she caught the running bug later in life, and how even her setbacks have given her more appreciation for the sport. As someone who has completed the extraordinary Marathon des Sables, Susie talks about how she's developed techniques on how to help keep you focused until the finish line.How to find out more about today's experts:Bradley Scanes, Instagram: @physiobradSusie Chan, Instagram: @susie_chan_ Hosted on Acast. See acast.com/privacy for more information.

As mileage is dialled down this week, roles are reversed on the run chat with Amy's husband Ted interviewing Amy about her running journey to date, as well as her top tips and tricks. Before this, Amy chats to PT Andy Vincent about why prioritising rest and repair is integral at this stage of training, and how to use an endorphin fix to waylay the dreaded sluggishness.How to find out more about today's experts:Andy Vincent, Instagram: @andyvincentpt Hosted on Acast. See acast.com/privacy for more information.

How does your period affect your running performance? This week, Amy discusses just that as she sets off of on a run with Georgie Bruinvels, researcher into marathons and menstrual cycles for FitrWoman App. Before this, Amy chats to the wonderful Euan MacLennan, Herbal Director of Well Far sponsor, Pukka Herbs, about the importance of balance throughout your marathon training and how herbs can help finetune your performance and sync with your body to improve your journey towards 26.2.How to find out more about today's experts:Euan MacLennan, Website: www.pukkaherbs.comGeorgie Bruinvels, Instagram: @georgiebruinvels, Website: www.fitrwoman.com Hosted on Acast. See acast.com/privacy for more information.

This week's episode is all about cultivating mental fortitude to thrive on your marathon journey. Amy begins by chatting to the founder of Just Breathe and Boys of Yoga, Michael Wong, about the benefits of yoga and how connecting to your breath can help on your running journey. Amy then heads off on a run with Aimee Fuller, a Team GB Olympian snowboarder who will soon be adding the London Marathon to her list of accomplishments. They talk about Aimee’s ascent from childhood gymnast to Team GB snowboarder and the mental strength required to hit those kickers.How to find out more about today's experts:Michael Wong, Website: www.justbreatheproject.com Instagram: @michaeljameswongAimee Fuller, Instagram: @aimee_fuller Hosted on Acast. See acast.com/privacy for more information.

There's feeling good, and then there's knowing when you're feeling good. This week's episode sees Amy chatting to the founder of health tech company Ithlete, Simon Wegerif, who talks us through heart rate variability (HRV) and how it could be the key to optimising your training. We then pound the pavement with Alice Liveing, three time best selling author and all round health extraordinaire to discuss training for positive gains.How to find out more about today's experts:Simon Wegerif, Website: www.myithlete.comAlice Liveing, Instagram: @aliceliveing Hosted on Acast. See acast.com/privacy for more information.

Why not jog on your wedding day? This week's episode delves into the reasons why we run and the motivation to keep us going. Before heading off on a very inspirational run with PT Esmee Anderson who defied the odds by completing a marathon (and more!) after a paralysis diagnosis that suggested she would never walk again, Amy chats to author and sports nutritionist Anita Bean, uncovering much anticipated answers to what to eat and when to eat it before, during and after training.How to find out more about today's experts:Anita Bean, Instagram: @anitabean1, Website: www.anitabean.co.ukEsmee Anderson, Instagram: @esmee_ldn Hosted on Acast. See acast.com/privacy for more information.

This week Amy chats to LDN Brunch Club's founder Stephen Ajdaidoo and member Francesca Menato about how finding a tribe to run with (and a tasty destination to run to) can help keep you motivated on those all important long runs. We then set off on an inspirational lakeside run with the extraordinary Katie Piper who talks about her running journey, day-to-day life, motivations and a recent stint in uniform.How to find out more about today's experts:Stephen Adjaidoo, Instagram: @stephenadjaidoo, @LDNbrunchclubFrancesca Menato, Instagram: @ces_menatoKatie Piper, Instagram: @katiepiper_ Hosted on Acast. See acast.com/privacy for more information.

From kitchen floors, to cryo-tanks, this weeks episode sees Amy discuss the ins and outs (mainly the importance) of recovery with celeb PT Dalton Wong before striding out a run with Sophie Radcliffe, aka Challenge Sophie, who takes challenging yourself to the next level.How to find out more about today's experts:Dalton Wong, Instagram: @dalton_wong22Sophie Radcliffe, Instagram: @challengesophie Hosted on Acast. See acast.com/privacy for more information.

On this week’s episode of Well Far, Amy speaks to Omar and Rory from Track Life LDN who are driven by their passion to bring out the full potential in athletes. They chat about their renowned speed training techniques and breaking down intimidating preconceptions about track running. We then join Laura Hoggins aka 'Laura Biceps' on a jog as we learn about her journey and how today's training struggles become tomorrow's running strengths.How to find out more about today's experts:Rory Knight, Instagram: @roryknightfitness, @track_life_ldnOmar Mansour, Instagram: @mromg, @track_life_ldnLaura Hoggins, Instragram: @laurabiceps Hosted on Acast. See acast.com/privacy for more information.

This episode discusses why mileage is only part of the story and the importance of strength training for staying injury free. After some motivation and kit related tips from Amy, we dive into the biomechanics of running with sports scientist Luke Worthington. Amy’s run this week is with Wendy Searle - known for running the Norfolk countryside with a tractor tire in tow - who hopes to break the women's speed record to the south pole in 2020.How to find out more about today's experts:Luke Worthington, Instagram: @lukewtraining, Website: www.lukeworthington.comWendy Searle, Instagram: @betweensnowandsky, Website: www.southpole2020.com Hosted on Acast. See acast.com/privacy for more information.

From hundredths of a second to hundreds of miles, in this episode Amy speaks to two runners from opposite ends of the track on how to factor in training around a busy life. Covering everything from essential core exercises for runners to breastfeeding mid-ultra marathon; friends, food and fuel we chat to Nike athlete and fastest woman in the world Dina Asher-Smith, and long time ultra-runner Sophie Power who triggered a global debate about motherhood and marathons.How to find out more about today’s experts:Dina Asher-Smith, Instagram: @dinaashersmithSophie Power, Instagram: @ultra_sophieFind other runners like yourself by searching #WELLFar on social media.  Hosted on Acast. See acast.com/privacy for more information.

In this episode Amy helps to dispel beginners nerves with essential tips on how to begin your marathon journey on your strongest foot, literally. Starting from the feet up we chat to Emma Kirk-Odunubi about what trainers you need, the importance of footcare, easy stretches and how you can improve your running while brushing your teeth. Then Amy picks the brains of Andy Dixon, Editor of Runner's World magazine, as they pound the pavement for a lunch time run. How to find out more about today’s experts:Emma Kirk-Odunubi, Instagram: @emmakirkyo, Youtube: HerShoesHerFitnessAndy Dixon, Instagram: @runnersworlduk, @rw_ed_andy, Runner’s World Mission Marathon: https://www.runnersworld.co.uk/training/marathon/missionmarathonFind other runners like yourself by searching #WELLFar on social media.  Hosted on Acast. See acast.com/privacy for more information.

A super chatty season finale for you all with one of Instagram's fittest celebs, Millie Mackintosh. Millie talks about how motherhood shifted her workout goals and how, like many other runners in the past year, was forced to embrace running to get a hit of cardio during lockdown. Since then, her uptake of running has become a key part of finding confidence and comfort in her postpartum body, whilst also enjoying the brief moments of headspace and ‘me time’ in busy mum life. In her words, she’s learned not to punish herself or compare her journey to others. Listen in to hear how Millie’s new role as Mum, helped her fall in love with running.  Topics covered:Challenges of settling into the new role of mum Finding ‘me’ time and how running creates this space Unforeseen learnings from life in lockdown Appreciating your body and not comparing yourself to anyone else Finding time to exercise with a little one around Millie’s morning routine Millie's journey to a 10k Safety when out on a run Hosted on Acast. See acast.com/privacy for more information.

Much like your trainers, leggings really are the workhorses of your running wardrobe, and pulling on the wrong pair can really ruin a run. It’s also one of the most common questions asked by the Well Far crew. That's why this week we have enlisted the help of Esther Newman, editor of Women’s Running Magazine, who regularly puts kit to the test, to share her edit on leggings and fits that go the distance. Amy also shares her legging learnings that she’s amassed over the years! Over to Esther to answer this week's Well Far Question: What are the best black running leggings? To hear more from Esther and the Womens Running Team head to Womensrunning.co.uk for regular running edits, or by following: Insta:@womensrunningukFacebook: @womensrunningmagazineukTwitter: @womensrunningukWeWill Campaign: @wewill.campaignFinally, if a hard copy magazine is what you are after head to Shop.womensrunning.co.uk and enter WELL FAR at the check out for your exclusive discount! Hosted on Acast. See acast.com/privacy for more information.

Thanks for staying with us while we had a little break last week. Today’s episode is well worth the wait. This week we're taking a deep dive into that topic of how female hormones can affect our running. Because although running is there to be enjoyed at any age and life stage, understanding how to tailor our training to suit our life stage, and current hormone levels will help us women truly enjoy the physical and psychological boons of running. Today we tackle some big questions: Should we be doing the same in our twenties as our seventies? How does menopause and perimenopause affect our training and are women missing a trick by choosing generic training plans also used by men. This is a new field of research and helping to educate and inspire us to keep clocking the miles as we age is Rosie Stockley founder of Mama Well (@mamawelluk) a fitness company that helps women navigate fitness through the biggest of life changes. And also Kelly McNulty, a PhD student at Northumbria university investigating the effects of the menstrual cycle and hormonal contraceptive use and performance recovery and adaptation in sports women. And she's also the author of Period of The Period Blog (@periodoftheperiod).Topics covered:Mental and physical benefits of exerciseHow your cycle affects your runWhat we need to do to support our training, and how our hormones come into playHow to track your cycle and plan your runs accordinglyUsing new research as a base and tweaking yourTraining around the menstrual cycle so that it works for youWorking with your body not against itHow your muscle mass changes throughout your lifetime.How to train for body and mind Hosted on Acast. See acast.com/privacy for more information.

Well Far is taking a short break. In the spirit of practising what you preach, the Well far team and I are taking a short hiatus before coming back for the season finale in two Sundays time. I hope that the last three months of episodes have helped you find your focus and be more aware of how you spend your energy, and actually taking some time to be mindful about where I spend my energy is the reason for this update. Throughout this podcast, I've not shied away from talking about mental health. I've spoken about my eating disorder and how running became a part of the scaffolding that's helped to hold me up after, but now with a new baby, I found that my foundations aren’t so steady and so I need some time to work on them. In truth, I always thought I'd be a mother who'd be able to have it all and do it all because I could spin many plates. But with a new baby it’s much harder to keep those plates in the air. Which is why I'm sharing today’s update as I don't think there should be any shame in admitting that juggling babies with work and workouts is complicated. Until we return, keep getting out there and making the most of the time in your trainers and supporting your (virtual) crew around the world.Keep up with Amy on instagram @wellness_ed, using the hashtag #WellFar to post as part of the well far community. Hosted on Acast. See acast.com/privacy for more information.

Sharing his running wisdom with the Well Far crew this week is technique analyst coach, author of The Lost Art of Running, and movement guru, Shane Benzie, whose analysed and coached and studied running races five continents to learn from the running styles of some of the most gifted athletes on the planet. Running technique is a much talked about and important part of a runner’s process, but guidance around it can be confusing with mixed messaging and subjectivity getting in the way of information. Shane Benzie is the go-to authority for running technique having analysed and improved the running styles of many competitive athletes.Topics covered: A human history of running The fascial system elastic body and what that means for our running Shane’s learnings from studying movement from around the world How to run wellHow to use video to improve your running Is there a correct running technique?  Plantar fascia and finding spring in your foot.Barefoot running Hosted on Acast. See acast.com/privacy for more information.

This week the well far listeners have asked how to help sore hamstrings and how to stretch out tired legs after a long run. So this week we are revisiting the brilliant guided stretch that Chris Magee provided a couple seasons back. You can do this stretch before or after a run, or as a standalone stretch during the week to help your recovery and improve your run. But first, Amy gives us her hot tip of the week….There’s nothing quite like that sense of achievement that you get after hitting that PB or reaching that goal or checkbox of having a pad around the box and yet, stats have shown that sometimes the very thing that brings us joy can also bring us anxiety. This week Amy shares her experience of the liberating joys of running by feel. Instead of being plugged into your app of choice, or glued to your watch, running by feel means that you can truly be in the moment. Amy talks us through her joy in setting off on a run with no goal, distance or pace in mind. So why not try for yourself and leave your running watch or phone at home this week? Let us know if you feel the same magic using #Wellfar on instagram or post on the WELLFar strata club.  Hosted on Acast. See acast.com/privacy for more information.

Today, rather than focusing on the nuts and bolts of running, Amy talks with presenter, model, runner and all round delightful person Shareefa J about the need for much better inclusivity and diversity in running. We often talk about smashing notions of 'a real runner' and today Shareefa talks us through how she motivates herself to get out the door when confidence is low and how she shows the world that there is no single type of runner. We discuss her many impressive running endeavours including running in her underwear, and how she dealt with training when the pandemic brought her marathon journey to a halt. A wonderfully bubbly conversation to accompany you on your run this Sunday. Topics covered: Covered body confidenceInclusion in running Finding motivation when the goal posts are moved Reframing the narrative to boost your confidenceFollow Amy on insta @wellness_ed and use the #WellFar to keep us updated or join the Well Far Strava Club to see what the #WellFar community has been up to this week! Connect with Shareefa on insta @shareefa_j and connect with her motivational friend Anna @Anna.the.runner Hosted on Acast. See acast.com/privacy for more information.

Rather than recruit an expert this week, to answer your question, Amy takes on the topic that the Well far listeners have pitched and that's: "Where can you find a good free 10k running plan?"Couch 2 5k was many people's new year target this year and many of you are coming up to or have already completed that target, so what next? Training for a 10k is a really great progression from 5k but when you step up the distance and you begin to run that bit further, you'll find that your easy breezy plans become a little bit more complicated. You might notice that there's more kind of running jargon that you might find yourself googling just as you head out the door. Listen in for Amy's best running plan recommendations and where to find them!Free 10K plans mentioned by Amy: Free Runners need 12 week plan to a 10k: https://www.runnersneed.com/expert-advice/training/10K-training-plan.htmlVitality 10 weeks to 10k: https://www.vitalitylondon10000.co.uk/training/10-weeks-10k/Nike 8 week training plan: https://www.nike.com/pdf/Nike-Run-Club-10K-Training-Plan-Audio-Guided-Runs.pdfRunners world training plans: https://www.runnersworld.com/uk/training-plans/ Hosted on Acast. See acast.com/privacy for more information.

Our health has never been more on the radar than it is at the moment, but what can we do either side of falling ill that supports our immune system and our running? Can vitamin C prevent a cold? Is it possible to boost our immune system? And are there times when running can do more harm than good? And, why are people reporting that returning to exercise after COVID is tougher than they ever imagined? To share an expert insight on whether we should hang up our running trainers at the first sight of a cold, or whether there are circumstances when it’s OK to sweat through sniffles is Dr Jenna Macciochi. Last year, Jenna published the book IMMUNITY: The Science of Staying Well which is all part of her obsession over understanding how nutrition and lifestyle interact with the immune system in health and disease.Topics covered:What is the immune system and why do we get sick?Can we boost our immune system health?What role does exercise play in the health of our immune system? Do intense workouts (long runs) weaken the immune system because of the stress they place on the body?Should you have a phased return to exercise or are you OK to pick back up where you left off?Are there any ways to self-monitor that your body is dealing with the stress of exercise OK?Should we be wearing masks when running to protect ourselves and others?COVID-19 is a rapidly developing situation. For the most up-to-date information, check government resources.Get in touch with Amy @wellness_ed on insta Get in touch with Dr Jenna @dr_jenna_macciochi Hosted on Acast. See acast.com/privacy for more information.

The questions the Well far crew have asked this week is: “During lockdown I'm struggling to concentrate on my work and so everything is taking longer than normal, which is leaving little time for running. How can I feel more organised and stop canceling my runs?”Helping us get to the bottom of making time to run when life and to-do lists feel overwhelming, is the brilliant Dr Sabina Brennan, health psychologist, neuroscientist, author, and host of the super brain podcast. But first, an update form me just before I set out on a run myself!To hear more from Sabina check our her Super Brain podcast or head to:Superbrain.ie@sabinabrennan on insta@sabina_brennan on twitterAs always, you can follow me, Amy, on insta @wellness_ed  Hosted on Acast. See acast.com/privacy for more information.

Despite our creativity and quirks, when push comes to shove we humans are creatures of habit. The truth is that developing and maintaining healthy habits—especially the running habit—is no easy feat. But fret not! Today you’re going to learn some valuable lessons to help you stop skipping runs and beating yourself up about it. Helping you build a mindset for success is Dr Heather Mckee, health behaviour change specialist, host of Bitesized Habits podcast and founder of drheathermckee.co.uk. She shares her research-driven methods to help you find freedom and joy in your healthy habits. Accompanying her is Peloton tread instructor and marathon runner Becs Gentry. Hear how Becs went from using running to escape a successful career to making it her career and life passion. Consider this episode your framework for setting realistic running goals that you’ll enjoy hitting.Topics covered:New year's resolutions: why many people will have already have fallen off the bandwagonHow to form new exercise habits and actually enjoy themWhat tools are important for helping you achieve your goalsHow do the people around you play an important role in your health journeyTips and Tricks for achieving successGet in touch with Amy on insta @wellness_ed using the hashtag #wellfar when posting about your running journey. Or, join our Well Far running club on Strava: WELLFarGet in touch with Dr Heather McKee on her website drheathermckee.co.ukFollow Becs Gentry on instagram @becsgentry or catch her live in one of @onepelaton tread classes. Hosted on Acast. See acast.com/privacy for more information.

The question posed by the Well Far listeners this week was: “I’ve been running the same route for months now and I don’t seem to be getting any faster. I’d like to be able to run a 5K in 30 minutes but I find training plans online a bit overwhelming.” Our expert on the case this week by larger than life celebrity trainer Faisal Abdalla . Listen in for Faisal’s advice on how Fartlek training will help you pick up the pace when your running route is a little too well trodden. But first, an update from me on my couch 2 5k journey and how I’m going for little and often as a way to fit things in - we don’t always have to be perfect!Follow Amy @wellness_ed Follow Faisal @faisalpmafitness Hosted on Acast. See acast.com/privacy for more information.

This week on Well Far we are chatting to Hear’say popstar, actress, former Dancing on Ice star and now fitness devotee Suzanne Shaw. For 20 years Suzanne has been hopping on and off the health wagon, something I know many of us are guilty of. But it's been in the turmoil of various lockdowns that Suzanne has finally discovered what’s helped her nix negative voices, opening up doors to new challenges and a Remarkable Lifestyle Transformation. She’s smiley, she’s confident and in her words, ‘she’s happy again’ and running has played a big part in her finding her new groove (alongside a new plant based diet and kicking some long term bad habits). Despite only having really found running in the past year Suzanne has been wooed by the runner’s high that she’s gone from her first 5K to setting herself crazy running challenges to keep her mind and body in a good place. Get in touch with Amy on instagram: @Wellness_ed Follow Suzi’s journey: @Suzi_shawIf you have any questions or want to join the running community then check the Well Far Strava @WELLFar to keep in touch.Topics covered: Running for mental health and fortitude How healthy habits form strong foundations for a happy mind and bodyPlant based food and recovery time Finding the balance Running for the delight of it! Hosted on Acast. See acast.com/privacy for more information.

Our expert this week is the brilliant Emma Brockwell, pelvic health physio therapist and author of “Why Did No One Tell Me?: How to Protect Heal and Nurture Your Body Through Motherhood". The question you lovely listeners want answered this week is: “When I was pregnant with my little boy I got diastasis. 18 months later and I still have what people refer to as the 'mum tum'. I really want to feel strong through mymiddle again and not wobble but I’m not sure where to start so I just run, which I don’t think is helping. Should I be doing ab exercises?” Coming in hot from the treadmill, Amy shares her running update for the week and also her top post run snack. Want to have your question answered by a Well Far expert? Messagings Amy on instagram @wellness_ed or post your question on the strata club @WELLfar!Get in touch with Emma: @physiomumuk Hosted on Acast. See acast.com/privacy for more information.

Today, we’re discussing the gear and gadgets worth spending your hard earned cash on because it doesn’t matter if you’re just a casual runner who clocks miles for headspace or a marathon runner chasing a PB, the truth is, wearing the right kit can help your running endeavors. And who better to coach you in the best running kit for 2021 than Kieran Alger. As a self confessed tech-loving rungeek he’s clocked 42 marathons, bagged a top 100 finish at the Marathon des Sables and run the entire length of the Thames – 190 miles in 3 days along the Thames. And lucky for him, he sort of calls it work because when he's not clocking crazy miles, he peers into the crystal ball to see what's coming next in running, testing and writing about gadgets, sports technology, fitness and nutrition for various outlets including his new project, The Run Testers on Youtube.In this episode we cover:TrainersRunning watchesThoughts on Peloton TreadmillUseful running appsExpect lots of trainer chat, insights into the best headphones and watches this year’s best running gear and Kierans thoughts on the much hyped Peloton treadmill. Hosted on Acast. See acast.com/privacy for more information.

First up, another honest update from me, Amy, on how I’m handling week 4 of Couch to 5K followed by our first ‘Ask an Expert tip with Charlie Barker of Bumps and Burpees. The question you asked me this week?: “I’m in my first trimester of my first pregnancy and not sure whether it’s OK to run or not? I’m finding it really hard and I’m constantly out of breath.” I hope you find Charlie’s advice helpful - she’s helped me loads in my own post and prenatal fitness journey. And remember, If you guys have a question that you want me to put to a coach or a physio, or perhaps nutritionist, then fire away, just leave them here on your podcast platform in the review box or head over to our club on Strava, ‘WELL Far’, and drop a post on the wall. I scan both places before recording the show and I'll pick up your running questions and put'em to the experts.Connect with Charlie on insta: @bumpsandburpees Hosted on Acast. See acast.com/privacy for more information.

Coming up is a deep dive into how you can get more out of your running, whether that’s getting faster, going further or getting leaner, by eating better. Yes, we’re going to sink out teeth into the mighty topic of how best to fuel your fitness and why being a runner shouldn’t give you carte blanche to eat whatever you want. This week’s expert is Rhiannon Lambert. As one the UK’s leading Registered Nutritionists and Founder of private clinic Rhitrition in London’s Harley Street, she leads a team specialising in sports nutrition, weight management, disordered eating, and pre and postnatal nutrition.Topics covered:What a healthy runner’s plate looks likeWhy carbs really are a runner’s friendCommon nutritional deficiencies to avoidThe common misconception about a high protein dietsAnd remember, if you liked the show then please rate, review and subscribe - it helps other runners find the show. You can also dial into more Well Far activity using the hashtag #WellFar on instagram and by joining our new running club WELL Far on Strava!Follow Amy on insta: @wellness_edFollow Rhiannon Lamber on insta: @rhitritionThe promised link to Rhiannon's e-book and shop: https://rhitrition.com/shop/To grab a copy of My book “I Can Run” head to Amazon: https://www.amazon.co.uk/Can-Run-Empowering-Guide-Running/dp/1529343488/ref=sr_1_1?dchild=1&keywords=i+can+run&qid=1610628134&quartzVehicle=77-976&replacementKeywords=can+run&sr=8-1 Hosted on Acast. See acast.com/privacy for more information.

No guys, you haven't got your days confused. It's not Sunday. It is Friday and I’m excited to introduce a new segment of the show: Ask an Expert. Starting next week, I’ll put your questions to one of my expert pals and they’ll answer it in this segment. You’ll also get a personal update from me! Back in season one, I shared my marathon journey as part of the podcast. So many of you got in touch to say how nice it was that I was training was you guys and it felt like we were all on the journey together. Something that feels even more relevant now than ever. So many of us are craving that connection because we are training by ourselves so I thought, I’d bring it back whilst I train for couch to 5k. So each week you can expect some good old training ramblings, letting you in on how I'm getting on and perhaps what's going on in your training too. If you drop me a DM on Instagram, it's just a way for us to keep in touch from Sunday to Sunday. DM Amy on instagram: @Wellness_ed Join the WELL Far strava club to share your runs with our community!: https://www.strava.com/clubs/well-far-837298 Hosted on Acast. See acast.com/privacy for more information.

This month I’ve returned to running after having my little boy and I’m using the Couch to 5K running plan. But boy, was that first run tough. It wasn’t actually the running that I found that hard but more getting my head in the game and getting out the door. Full disclosure: in the days leading up to my first run I faffed about and put off getting started. To save you from the same mental and physical hurdles I’ve dialled up two run coaches, Rory Knight and Omar Mansour, founders of London running group Track Life LDN, who have more than 15 years of experience. We talk about the nuts and bolts of achieving running goals in 2021. This call is followed by a very special run chat with Alyssa Clark who, last year, refused to be grounded by lockdown and instead Broke the World Record for Consecutive Days Running a Marathon. This chat was recorded shortly after Alyssa completed this awesome challenge as I had all the intentions of releasing the show last spring. However, my little boy threw a few spanners in the works and so, it’s only now that we’re getting the show out the door. But the time delay takes nothing away from this brilliant achievement so her your inspiration for putting lockdown 2021 to good use.And remember, if you liked the show then please rate, review and subscribe - it helps other runners find the show. You can also dial into more Well Far activity using the hashtag #WellFar on instagram and by joining our new running club WELL Far on Strava!Follow Amy on insta: @wellnessedFollow Track Life LDN on insta: @track_life_ldnFollow Alyssa on insta: @theory_in_motionTo grab a copy of My book “I Can Run” head to Amazon: https://www.amazon.co.uk/Can-Run-Empowering-Guide-Running/dp/1529343488/ref=sr_1_1?dchild=1&keywords=i+can+run&qid=1610628134&quartzVehicle=77-976&replacementKeywords=can+run&sr=8-1 Hosted on Acast. See acast.com/privacy for more information.

This week we’re counting down to Well Far season 4 with daily tips and advice... Coming up is some brilliant advice from Injury/Performance Educator, precision run coach, head trainer at equinox, and founder of One Track LDN, Anthony Fletcher with his advice on the 5k, 10k and half marathon and then thing that should be included in all plans. Hosted on Acast. See acast.com/privacy for more information.

This week we’re counting down to Well Far season 4 with daily tips and advice... Today, I’m going to introduce you to something called HRV which can help tell you how stressed your body is. It’s really useful for knowing when to take a rest day or when to go out and push yourself with some sprints. Over to Simon Wgerif, founder of ithlete a HRV tracking device and platform, to explain how to use track and use your HRV. Hosted on Acast. See acast.com/privacy for more information.

This week we’re counting down to Well Far season 4 with daily tips and advice... Today, I’ve got brilliant advice from Michael Wong to share with you. Michael is a leading voice in the global movement for modern mindfulness, a community activist, yoga and meditation teacher, speaker and author. In season one of Well Far I asked him “how can runners enjoy yoga when tight hamstrings and eagerness to run keeps them off the mat?” Hosted on Acast. See acast.com/privacy for more information.

This week we’re counting down to Well Far season 4 with daily tips and advice... If you’re finding that you’re feeling fatigued either during or after a run, I have some brilliant advice for you to snack on today. Coming up is nutritionist, health writer, internationally published author and champion athlete Anita Bean’s best advice on when to fuel during a run and the best foods to eat. Hosted on Acast. See acast.com/privacy for more information.

This week we’re counting down to Well Far season 4 with daily tips and advice....Today on Well Far Daily you’re going to hear from writer, activist, television presenter and model Katie Piper on the realities of achieving her goals and why she refuses to feel downbeat if her path to personal glory includes some stumbling blocks. This clip is from Season one of Well Far. Hosted on Acast. See acast.com/privacy for more information.

This week we’re counting down to Well Far season 4 with daily tips and advice....Today, I have a clip about running for the joys that's in it, rather than being stopped in your tracks by your stats. We’re going to revisit the moment in my marathon training when I discovered that listening to my body and my internal data was more beneficial to my running than clock watching.To listen to the full episode, please visit:Well Far on Apple PodcastsWell Far on Spotify Hosted on Acast. See acast.com/privacy for more information.

Whether you are just starting out, or here to PB, Well Far is the weekly running podcast to help you to go the distance. I’m your host Amy Lane - author, runner, and health editor - and the show is powered by inspiring runners alongside world leading fitness experts. If you have your sights set on crushing a running goal then subscribe to the pod to get off to a strong start. And if you want someone to train with, well, you’ve got me. I recently took a break from pounding the pavements to have my first baby. But now, after a few months of rest and rehab I’m ready to pick up the pace once more. This January I’m taking baby steps back to running glory by training for a 5K and I’ll be sharing my journey with you. Because as simple as running may be, it certainly isn’t easy. So join me and my squad of experts for a healthy blend of information and inspiration, just when you need it - every Sunday Runday.To mark the launch of season 4 for the next week we’re dropping some of the best tips from the past 3 seasons of the podcast so stay tuned and let's all get ready to go Well Far. Hosted on Acast. See acast.com/privacy for more information.

When it comes to running, there are certain hurdles you need to get over before you even make it out the door. Whether it's knowing what trainers to choose or whether you're anxious about the way you look, worrying whether you're a 'real' runner or not (you are!), or perhaps just having confidence in your legs for the mileage. In today's episode I've partnered with Sure, who have recently launched a new confidence campaign celebrating their new Sure Advanced Protection range and helping us get to the bottom of the confidence conundrum today is Chelsea professional footballer, and Sure ambassador, Fran Kirby. Having played in front of millions of spectators, she travelled to the world cup as the second youngest member of the lioness squad, a major high, and she's played a huge role in Chelsea successes since joining in 2015. But she's also not immune to setbacks and curveballs that life can throw at you. Like many runners who are forced to the sofa through injury, this year, Fran was side-lined from playing and training as a debilitating medical condition took hold of her body that had her asleep for up to 15 hours a day. We discuss everything from her experience of digging deep when the going got tough to how she avoided direct comparison with others when she was on enforced rest and what she does to feel confident, both in and out of her trainers. According to Sure, 66% of Brits wish they had more confidence and whilst most of us run for physical and mental health, there is also a lot to be said about the boost in self confidence that fitness can provide and given some time it's likely that these positive emotional boosts could spill over into other areas of your life. The new Sure Advanced Protection range expertly fights moisture for 72hrs making it 2x more powerful compared to the UK’s leading female antiperspirant* and specially formulated to create a barrier against sweat for that super-fresh feeling, even during movement, stressful moments, or in the heat – giving you added confidence, no matter what. It's time to plug yourself into this show and put yourself on a path to personal glory, whatever that might be. *Leading UK female antiperspirant is Sure Bright Bouquet, at time of writing (01.04.2020) based on Nielson unit sales, MAT Hosted on Acast. See acast.com/privacy for more information.

Major depressive disorders have become such an important public health concern that in 2001 the world health organisation determined that depression is one of the leading causes of disability in the world and is a particular burden to us women. But dealing with depression is complex, almost always involving different treatments and prescribing a run isn't a quick fix, but there is research to suggest that body, mind activities such as exercise can support a mother's need both pre and post birth, Today, I'm joined by Dr Michael Craig, a consultant psychiatrist at London's Maudsley hospital and a leading expert in mood disorders, reproductive psychiatry, and perinatal mental health. We're also joined by runner Sarah Pritchard, who suffered from crippling postnatal depression after the birth of both of her children and on advice from her psychologist, used running (both times!) to help get her back on her feet in her journey back to full health. Helpful resources talked about in this episode: Dr Michael Craig's Clinic: The National Female Hormone Clinic: https://m.slam.nhs.uk/national-services/adult-services/female-hormone-clinic Panda - https://www.panda.org.au/perinatal-mental-health-consumer-engagement Mind Charity - https://www.mindcharity.co.uk/ Samaritans - https://www.samaritans.org/about-samaritans/our-organisation/what-we-do/ Mums Net - https://www.mumsnet.com/Talk/_chat/4002702-My-mums-not-speaking-to-me-come-tell-me-the-ridiculous-reasons-relatives-have-stopped-speaking-to-you Bluebells - https://www.bluebellcare.org/ Hosted on Acast. See acast.com/privacy for more information.

Up to the plinth to talk about running and motherhood today is Olympic athlete and Perri Edwards (formerly Shake's Drayton). Earlier this year, Perri announced her retirement from sport after 16 years of competing. After many years of life in the fast lane, this year Perri is taking on the huge new role of new Mum to son Mathew who was born just a few weeks ago. Just before Perri gave birth I chatted to her from her Mum's garden to find out how an athlete who's so used to pushing her body to the max embraced 10 months of change and what that meant for her running and fitness. We talk about how Edwards has adapted her running training and body goals in line with pregnancy and her new role as the face of Nike's new maternity wear that's just landed in stores. So let's get into today's show and talk about how an athlete approaches, fitness and sports kit with pregnancy in mind. Expect training chat, English garden sounds (and notorious north London Seagulls?) and stories of training with a bump. Hosted on Acast. See acast.com/privacy for more information.

In the second episode of our mini-series, we’re talking about the power of the pelvic floor. It’s thought that up to 30% of UK women are affected by pelvic floor problems with some experts calling it a silent epidemic. And it’s not just a mother’s or mum-to-be’s problem, although, pregnancy does bring its own set of strains and this life change is normally what puts pelvic health on a runner’s radar. To talk about why runners of all ages and life stages should be training their pelvic floor as much as any other muscle on their workout plan I’ve recruited Elizabeth Davies (fitness coach), Amal Hassan (medical registrar specialising in Sport & Exercise Medicine) and Helen Keeble (pelvic health physiotherapist) who are the founders of Umi Health (umi-health.com) to discuss our pelvic health and what we can do to about it. If you'd like to know more about pelvic floor health here's how to get in touch with the Umi Health team on Instagram: @umihealth @helenkeeblephysio @themummycoach.co.uk @sportexercise_dr_amal Hosted on Acast. See acast.com/privacy for more information.

If you're a runner and thinking of trying for a baby pregnant already, or beginning your postpartum journey, then join me every Wednesday over the next four weeks for BABY STEPS - a special bumper series of Well Far dedicated to running for two (during pregnancy and after!) where we discuss how us women can grow a tiny human without losing our sense of self or for going off fitness routines for 10 months. To kick things off, I'm chatting to Tina Muir, host of the running for real podcast and a former elite runner who has dedicated herself to the sports since she was 14 years old. Muir’s PB's speak for themselves from a 16 minute, eight second 5k through to a two 36 marathon. We get Tina on the phone to talk through why she quit running to get pregnant. And now after two babies, how motherhood is teaching her invaluable lessons in coming back to running stronger. Hosted on Acast. See acast.com/privacy for more information.

We've covered and understood the negative effects that can happen when health goals become compulsive, but for some of us, when done right, changing our body composition can be healthy endeavour. To guide us in the right direction this week I’ve recruited strength coach, PT, Nike master trainer, podcaster and all round wonderful human-being, Joslyn Thompson-Rule for insight into how you can build a healthy fitness routine to get the results you want.Join me for a deep dive into how you can see - and feel - change without falling into the pattern of just running more and more miles and why it’s important to focus on recovery, positive self talk and strength training on your journey too.This is how to build a running routine for long-lasting, healthy change. Hosted on Acast. See acast.com/privacy for more information.

Growing up in Tipperary in Ireland, Roz’s running journey began out of a love of the fresh air and freedom it provided. Over the years, it evolved with both positive highs and negative lows. This week we learn how she overcame her struggles to come back stronger as a food writer, hike enthusiast, cookbook author, tv presenter and half marathon runner. We talk about her love-hate relationship with running and even get a great chickpea scramble recipe .. who knew!Join Amy Lane on Instagram: @wellness_ed #wellfarJoin Roz Purcell on Instagram: @rozannapurcellRoz’s Chickpea Scramble - https://naturalbornfeeder.com/chickpea-scramble-2/**PLEASE ADHERE TO GOVERNMENT GUIDANCE ON SOCIAL DISTANCING WHEN OUT RUNNING **To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

This week we are lifting the lid on eating disorders and disordered eating within the running community. Amy opens up about her own personal struggles with an eating disorder by reading a chapter from her book, detailing her journey. Followed by a discussion with Dr Bryony Bamford, a consultant clinical psychologist who has been working with eating disorders for over 15 years, on this complicated and sensitive topic.Please be aware that you could find this episode triggering and it’s important to note that no two eating disorders are the same. If you are , still recovering you should seek specialist advice. A helpful resource is Beat (https://www.beateatingdisorders.org.uk/) and London Centre Clinic - http://www.thelondoncentre.co.uk/author/bryony/To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

For our isolation run chat today we've got the pleasure of calling up influencer and author of Healthy Forever, Connie Simmons. Recently, Connie hit a running milestone that characterises many running journeys - the 5K! We hear how the mum of one has rebuilt strength, fitness and confidence after pregnancy and why building a strong social media community has been key to this journey.To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

Many women feel the need to quit running as soon as they see two blue lines but is it necessary? Helping us get to the bottom of this this week is Bridgid Picket (@trail.bird.mama), an ultramarathon runner and trail running enthusiast who made headlines is the first pregnant cover model of Runners World, and Charlie Launder (@charlielaunder), founder of bumps and burpees, who for years has been changing the narrative that pregnancy means sitting on the sofa for nine months.Topics covered:How to calm anxieties about exercising in the early stages of pregnancyHow to manage effort and heart rateWhy exercise feels tougher during pregnancyEssential strength exercises during pregnancyHow to navigate fitness as a new mumMy experts' best advice advice:1. Build up to running after birth. Running should not be your first activity back, instead start working on low impact activities such as reformer pilates and yoga to compliment some strength training designed to make sure you stay fit and strong as your baby grows.2 . Be patient with yourself and listen to your body. Your body is your best indicator. If it feels like too much, then most probably it is so take a rest when you need and be forgiving of yourself and your new normal, paces and times. As Brigid says, running with your baby should be special, not a chore!Tips for Running with Kids:1. Remain flexible - not everything will go to plan all the time and that's totally fine!2. Planning ahead and having a routine really helps too. Plan your week ahead to start making running part of you and the families routine by incorporating runs in with the school run for example is a great way for training to work for the whole family.This episode is aimed to empower us to keep exercising confidently and happily throughout pregnancy and after.Join Amy Lane on Instagram: @wellness_ed #wellfar**PLEASE ADHERE TO GOVERNMENT GUIDANCE ON SOCIAL DISTANCING WHEN OUT RUNNING **To vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

What happens when running goes wrong and how to bounce back and get back on track with British middle distance runner Laura Muirs and Physio Therapist Bradley Scanes. Together they discuss how injury can impact your mental health as well as your physical health, recovery tips, injury-prevention tips all runners should be doing this season as well as some insight into Laura’s training for (now postponed) Tokyo 2020. Please note that this was recorded pre-lockdown.If you think you are injured please seek professional advice and consult a doctor for the correct steps forward.Join Amy Lane on Instagram: @wellness_ed #wellfar**PLEASE ADHERE TO GOVERNMENT GUIDANCE ON SOCIAL DISTANCING<https://www.gov.uk/government/publications/covid-19-guidance-on-social-distancing-and-for-vulnerable-people/guidance-on-social-distancing-for-everyone-in-the-uk-and-protecting-older-people-and-vulnerable-adults> **To vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

The run chats are back! This week we hear form ultra marathon runner, treadmill champion and ball of energy Amy Hughes. Together the Amy’s discuss how running has brought Hughes fitness fame, charity fortune and a reason to exercise. Having not been interested in sports at school we learn of Amy’s running beginnings as well as what keeps her going in the face of online criticism and negativity voices and how her humble running beginnings have led to her most recent achievement; having just finished running for 26 hours straight raising money for the NHS.Join Amy Lane on Instagram: @wellness_ed #wellfarDonate to Amy's page and follow her @amyhughes53 https://www.justgiving.com/fundraising/amy-hughes45To vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

This week we’re encouraging you to race yourself. It’s time to dig deep, push yourself and make the most of your hour of exercise. Lucy will guide you through a straightforward variety run that's perfect for improving beginners and helps you take it up a notch and find those different gears!Join Amy Lane on Instagram: @wellness_ed #wellfarFor your 30 day free trial head to https://aurofit.co using discount code: WELLFAR (will also work lower case). You get 30 days for free plus 20% off once your trial expires.To vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

This week Amy chats to Editor in Chief of Runners World Andy Dixon (you may remember him from the first ever Well Far episode) and Becca Burns - keen runner and Strategic Research Facilitator, Environment Domain at UCL - to learn about how we can all be greener runners because although running presents as a fairly eco pastime, if you are unaware your sweaty pursuits will impact the planet. From the shoes you choose right through to big races and the gels you glug, we explore the many environmental effects of going well far. Plus, we discuss how easy it is to leave less of a footprint. **PLEASE ADHERE TO GOVERNMENT GUIDANCE ON SOCIAL DISTANCING <https://www.gov.uk/government/publications/covid-19-guidance-on-social-distancing-and-for-vulnerable-people/guidance-on-social-distancing-for-everyone-in-the-uk-and-protecting-older-people-and-vulnerable-adults>** 4 ways to be a more eco-friendly runner:1. Try to make your running shoes and apparel last as long as they can. By treating your shoes and kit with care and increasing their longevity you will limit the amount of things that you buy reducing the frequency and quantity of by-products being directed to landfill. 2. Use this time in isolation to take stock of your habits and reflect on ways in which you could minimise your impact on the planet. Look at what's in your cupboards and research into nutrition (in general) and recyclable gels. 3. Find new life for your unused items - you may not use them, but someone else will. Instead of throwing away your unwanted running clobber, redirect old or unused kit to charity shops and friends any garment that you give away is one less garment bought and created. 4. Eco-tips to fuel your long run with gels: Look for a recyclable brand. Don't take the tab off fully, squeeze them to get as much out of them as you can and then take them home with you rather than putting them in the public bin. Take things into your own hands by giving them a big rinse and recycling them yourself. This will ensure that they are actually recycled as dirty materials often make the recycling process a lot harder or impossible altogether! Brands mentioned: Ooho - Not PlaParley Shoes Veja Shoes To vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote  Hosted on Acast. See acast.com/privacy for more information.

Your cooldown is an integral part of training and one runners often overlook. This 10 minute stretch is the perfect accompaniment to any running session. It's a standing session so great after an outdoor run and perfect to tack onto the end of any training sessions and runs.Join Amy Lane on Instagram: @wellness_ed #wellfarFor your 30 day free trial head to https://aurofit.co using discount code: WELLFAR (will also work lower case). You get 30 days for free plus 20% off once your trial expires.To vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

**Disclaimer: This episode was recorded before UK lockdown. We're taking all the steps to look after the health and safety of the WELL FAR gang and guests**Sports bras have so often been the thorn in many runners' side's and it is often regarded as a pain and discomfort that you've just got to put up with. This episode Amy talks to Mari Thomas, founder of Maaree whose background in sports bra testing led to the founding of her (almost) eponymous women's sportswear brand - MAAREE. Over the course of the episode we learn of why ditching the ill fitting sports bras is essential, different supports for different sports and how to find the right fit and how introducing good support being introduced at a younger age in schools could help close the gender play gap. So whether you refer to your browse a rocket launch or repressor, a nipple net or a mammary Mazola, it's time to give some airtime to this essential piece of kit.Maaree e-book to help you find your right size: https://www.maaree.com/pages/free-ebook3 steps for buying a bra that fits:1. Try and get measured if you can.2. When you're bra shopping, always treat the cup size and the under band size as two separate elements. So start with the underband; you want to get it so that it's comfortably tight as it will stretch over time. Equally you don't want it too loose when you first buy it and you don't want it digging into you. So always buy comfortably tight.3. Once you have the underband measurement, then move onto the cup size. Don't just go straight to your usual size; try going a little bit bigger than before and a little bit smaller than before and see what you feel most comfortable in and look out for the signs to make sure you're not spilling out the top, spilling out the bottom or the side, but also filling the cup.**PLEASE ADHERE TO GOVERNMENT GUIDANCE ON SOCIAL DISTANCING WHEN RUNNING **To vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

This week we are kicking things off with a sweaty outdoor hill sprints session - if you’ve felt too nervous to try speed-work in the past, simply hit play and let the Auro team coach you through the session. You'll need to find a slope somewhere outside to perform your hill reps. Although tough, incline work is among the best ways to train both power and endurance into your lower body. It’s a goody and you’ll really feel your legs at the end!Join Amy Lane on Instagram: @wellness_ed #wellfarFor your 30 day free trial head to https://aurofit.co/ using discount code: WELLFAR (will also work lower case). You get 30 days for free plus 20% off once your trial expires.To vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

Setbacks are a part of life, but if you're smart about it, you can run through them, leaving your frustrations as a distant memory or at the door. Back again from Season two is founder of Athlete in mind, expert coach and sports psychologist - Andy Cohen-Wray. Andy talks us through how to recalibrate and keep motivated when the goal posts have moved (or have been removed altogether). Andy and Amy run us through various tips and tricks in how to become more resilient runners by changing your outlook and accepting the things that are out of your control. This interview is succeeded by Amy’s top 10 tips in how to make the most of your one run a day. SO whether it’s dealing with the running reaper, negative voices, readjusting your training plan or even just getting out the house - this episode has got you covered.**PLEASE ADHERE TO GOVERNMENT GUIDANCE ON SOCIAL DISTANCING **3 tips for keeping a distance of at least two metres from others when out on a run:1. Run on grass: the dry weather means that off-path terrain isn’t likely to be muddy. Leave the paths for those who need it most (elderly, people with pushchairs and disabilities) and run alongside it instead.2. Go early or at lunchtime: get up before the masses so you have free run of the parks. Alternatively, go out when most people are eating lunch.3. Warn others: don't traipse behind people or run on their tail - you must keep 2m distance. Instead, you can politely holler 'coming by' as you run to the left or right (2m away).Join Amy Lane on Instagram: @wellness_ed #wellfarTo vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

Welcome to the first installment of the Well Far Workouts! You guys loved the stretch sessions last season but told me you wish they weren’t at the end of the shows. You also said that you’d like some audio coaching that didn’t just stretch your mind and muscles but your fitness too. So now, as well as your weekly expert interviews, I have partnered with Auro, a leading home and outdoor fitness app, so you get a weekly audio session too. Together, we bring you audio sessions designed to compliment your running schedule and help you smash your PB’s. First up, a legs and bum training session. You won't need any equipment for this one, but what you will need is a lot of energy! You'll complete Squats, Burpees, and Lunges and more.Join Amy Lane on Instagram: @wellness_ed #wellfarFor your 30 day free trial head to https://aurofit.co using discount code: WELLFAR (will also work lower case). You get 30 days for free plus 20% off once your trial expires.To vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

From the age of 10 Megan Judge battled eating disorders. During this time she often used running as a way to control her weight, however, when she plummeted to only 5st and was told running might cause a heart attack she knew something had to change. She was told that she would never run again and yet it was running that ended up saving her. With an impressive number of marathons, half marathons, 5k and 10 ks under her belt Megan talks us through exactly how running has motivated her to stay healthy and resulted in her recovery, a career as a PT and reflexologist and member of the Brooks Run Happy team (among other run Clubs!).For help and advice with eating disorders you can beat:Helpline- 0808 801 0677Studentline- 0808 801 0811Youthline- 0808 801 0711To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

Over from Monaco and out for a run around Holland Park is the amazing Paula Radcliffe. With achievements including European and World champion, 3 times London marathon completer, and world record holder of 16 years Paula and Amy discuss everything from running pre, post and during pregnancy to recovering from the mental and physical pain of injury, to her relationship with running since retiring (spoiler alert - it's a good one!). We also talk about her motivations behind Families on Track and what to expect at Run fest Run this year. Run Fest Run - 3 day running festival To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

This week we take a riverside Jog with The Runner Bean's Charlie Watson - Qualified Dietician and Nutritionist, 12 time marathon runner, holder of the 6 star finisher medal, and Author of cook eat run. Drawing on (plenty) of personal experience Charlie chats about what inspired her running journey and what kept her going through the tough beginner battles, weight gain and marathon training and what to eat when you run to you know that you are fuelling right.To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

With Mick (Laura's dog) in toe, this week Amy discusses the value of maintaining a healthy routine in the midst of a very busy, jet-setting schedule, with lady of the moment, Love Island's Laura Whitmore! Between hot yoga and running, South Africa and the UK, we learn of Laura's running beginnings and fitness routines with the overarching message of "balance is key".  From body confidence and being in the public eye to running with the Olympic flame, this episode is about exercise for happiness when the pressure dial is right up. To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

Coming in hot from the streets of central London (sorry for the honking) to keep you company on your long run this week is none other than the voice behind Smooth Radio’s The Breakfast Show, TV presenter, and fellow podcaster - Jenni Falconer. From humble starts to 3.30 finishes, Jenni talks about how to balance running with a busy schedule, staying motivated when your daily alarm is set at 2:30 am and running pre, post and during pregnancy.To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

What is mental performance? As runners we tend to focus on the physical, but often it's your mental strength that can make the difference. Helping us wrap our heads around that extra 1% is Andy Cohen Wray, founder of Athlete in Mind - the mental performance programs directed toward the everyday athlete and olympian alike. Andy, who’s journey began after a series of mental health and consequential health issues following PTSD from his time in the force and the death of his brother, explains some simple and effective tools to combat the running reaper and race day negativities to help find that crucial extra 1%. Rounding off season two with the perfect running cool-down is Yasmin Fattori from Yoga Yasmin, but more importantly - Amy’s mum!Run - 30 minCool Down - 15 minWith thanks to F45, head to www.f45training.com/wellfar for more detailsJoin Amy Lane on Instagram: @wellness_ed #wellfarJoin Yasmin on Facebook: Yoga with Yasmin https://en-gb.facebook.com/yogawithyasmin/Join Andy at https://athleteinmind.co.uk/Topics:ResolutionsGoal Setting and how to achieve it.Overcoming negative voicesVisualizationsRunning to feelTechUsing your sensesRunning MantrasTo vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

Cross Training - its that arms and legs elliptical thing right? Wrong. So many of us hear cross training and the image that comes to mind is that funny machine in the gym but this couldn’t be further from the truth. Here to dispel this rumour once and for all is PT, cross training and TRX fanatic, co-founder of Equilibrium and trainer to the stars: Niko Algieri. Starting with the basics of Cross-Discipline-Training, strength and resistance training and what on earth can you do with a TRX. Niko explains the benefits of mixing up your running program with the occasional twist, stretch, lift and pull to bulletproof your body for the marathon ahead. Back with us again for the cool-down is the wonderful Will Wheeler of Peckham’s Level Six Yoga. Run: 40 minsCool-down: 17 mins With thanks to F45, head to www.f45training.com/wellfar for more detailsJoin Amy Lane on Instagram: @wellness_ed #wellfarJoin Will on Instagram: @heywillwheeler or @levelsixpeckhamJoin Niko on instagram: @nikoalgieri or @weareequilibrium Topics:What is TRXWill you get Bulky doing strength and resistance training?Confidence and gym-timidationResistance training for runnersCross training for cardio gainsMobility trainingBreath workTo vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

72% of women say they never received any education regarding exercise and their menstrual cycle, and yet 1/3 of women survey said they hadn’t trained because of it. So what is the link between period and performance? And can our hormones affect our training? Today we are talking with Dr Anita Mitra, aka The Gynae Geek, who is opening up the conversation and helping us to get to grip with our hormones. Stay tuned for this weeks cool down flow, which is with the masterful Chris Magee (back by popular demand!).Run: 40 minsCool-Down: 17 minsWith thanks to F45, head to www.f45training.com/wellfar for more detailsJoin Amy Lane on Instagram: @wellness_ed #wellfarJoin Dr Anita Mitra on Instagram: @gynaegeekJoin Chris Magee on Instagram: @mgeesyTopics:Menstural Cycle 101Why we feel different at different parts of our cycleYour cycle and your sportInjuryContraceptionThe pill and your performanceExercise and period painAmenorrheaThe pelvic floorTo vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/voteWhat's the best thing to do to improve your speed in a good 5k or 10k? How to adapt for different distances? Variety is key, but how do I actually implement it? Telling us all her training secrets this week is the world's fastest female Parkrun runner and Saucony UK and GB athlete Charlotte Arter.  From repping cumbria to repping GB, Charlotte talks us through her running journey, the day to day life of a professional runner and some uncomplicated tips on how to improve your speed and endurance for those ‘shorter’ race distances! Having heard much about her over the past two seasons, this weeks cool-down flow is none other than Yasmin Hopkinson - Amy’s mum! Run: 25Cool-down: 15 With thanks to F45, head to www.f45training.com/wellfar for more details Join Amy Lane on Instagram: @wellness_ed #wellfarJoin Yasmin on Facebook: Yoga with Yasmin https://en-gb.facebook.com/yogawithyasmin/Join Charlotte Arter on Twitter: @charlottearter Topics:How to speed upConsistency in trainingVaried training sessions within thatHow to train to race your fastest 5k or 10kExercises for speed in the gymCharlotte’s hot top tip  Hosted on Acast. See acast.com/privacy for more information.

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/voteGut health has shot to the forefront of public consciousness of late, but what does that mean for you? Can improving your gut health actually improve your running performance? What even is gut health anyway? Talking all things "you are what you digest" is the Gut Health queen herself, Dr Megan Rossi. From eating yourself healthy, to analysing the interplay between exercise and gut health, understanding what you can do to minimise runners tummy and why and Amy's morning smoothie recipe (approved by Megan!). Also, stay tuned for our cool down flow this week is with the wonderful Will Wheeler of peckhams Level Six Yoga.   Run: 35Cooldown: 15 (and a wonderful 5 minute savasana) Join Amy Lane on Instagram: @wellness_ed #wellfarJoin Will Wheeler at Level Six on Instagram: @levelsixpeckhamJoin Dr Megan Rossi on Instagram: @theguthealthdoctor Topics:What is Gut Health?Exercise and the Gut.Gut friendly food.How to eat yourself healthy.Easy everyday changes to improveAmy's morning smoothie. Hosted on Acast. See acast.com/privacy for more information.

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/voteThe 'dread'mill has long been the nemesis of many runners but with a recorded 82% increase in the inclusion of treadmills within classes around London, this week we are discovering the beauty of indoor running and how to capitalise on treadmill training. Helping us get comfortable in the new (for some) terrain is the treadmill training developer at Equinox, Founder of Precision Run and all round running obsessive - the brilliant David Siik. Our guided cool down this week is held by the wonderful Kirsty Gallagher. Run: 43 minsCool-Down: 15 mins Find Amy on instagram at: @wellness_ed, #WellFarFind David on instagram at: @davidsiik Find Kirsty on instagram at: @kirsty_gallagher With thanks to F45, head to www.f45training.com/wellfar for more details TopicsWhats the hype?Indoor and Outdoor running - must you choose one of the other?Performance based workouts on the treadmillPlanning your runFormWhere to run on a beltThe importance of decelerationJumping on/off etiquette (don't do it)Health benefits of treadmill running Recovery and the runners high   Hosted on Acast. See acast.com/privacy for more information.

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Is a six pack truly the shining emblem of fitness and health? This week we get to the bottom of the six pack mystery: will running actually give you abs? Do you need visible abs to be a good runner? And how important is training your core for running performance anyway (turns out very!)? Guiding us through both the chat and strong cool-down stretch at the end is the brilliant Shona Vertue, Austrailian born PT, yoga instructor and founder of The Vertue Method. Run: 45 MinsStrong Stretch: 17 mins Find Amy on instagram at: @wellness_ed, #WellFarFind Shona on instagram at: @shona_vertue TopicsWhat your core is really made up of.Can you work your core to lose belly fat?Exercises to activate the core for runners.Glute activation as core activation.What not to do.Substance over style.What is the Vertue method? Correct way to do a single leg glute press with Shona Vertue link here: https://www.instagram.com/p/B1uBSmFBoku/ Correct way to deadbug with Luke Worthington link here: https://www.instagram.com/p/BcAqdc4AQWE/?igshid=15i3ikxalhymp Hosted on Acast. See acast.com/privacy for more information.

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? Today, Amy talks to inspirational author Christopher McDougall who penned the book that shows us that everything we thought we knew about running is wrong and how to unlock that potential. We learn of the reasons that provoked the writing of this inspirational read, now followed by 'Running With Sherman', which documents the (many) learnings of running with a Donkey (?!), and Chris talks us through some of the running theories and techniques he's picked up along the way that have enabled him to cover the vast distances that he has achieved to date. A shift in pace from the usual chats, but a delightful listen none-theless! Back with us on the cool-down today is the wonderful Annie Clarke, whose stretch you can find at the 42 minute mark. Run: 42 minsWell Chill Flow: 12 mins Join Amy Lane on Instagram: @wellness_ed #wellfarJoin Annie Clark on Instagram: @mind_body_bowl, https://mindbodybowl.co.uk/Join Christopher McDoughall at: https://www.chrismcdougall.com/ With thanks to F45, head to www.f45training.com/wellfar for more details Topics:Reasons behind the booksHow bare-foot running can maximise your potentialThe '100-Up' techniqueRunning with a donkeyThe 'I'm not a runner' mythRunning communitiesRunning for mental health  Hosted on Acast. See acast.com/privacy for more information.

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote We have learned time and time again that improving strength is a great way to improve your running, but if you don't have access to a specialised running PT, how do you do this, and how do you know that you are doing it right? Cutting the mustard of the boutique fitness world and helping us to get to the crux of what exactly HIIT and functional training is, is F45 gym co-owner Haydn Elliott.  Having completed a 260Km Ultra marathon across the Jordan desert himself, we learn from the horse's mouth what it is about a F45 that helps bolster your running and how. So whether you want to know what days to train and not to train, how to juggle the long runs with resistance training and recovery, or simply curious as to what goes on behind the blue, red and white logo clad windows of the F45 Studio, this episode has you covered. Run: 30 minsCool-down: 15 mins Join Amy Lane on Instagram: @wellness_ed #wellfarJoin Chris Magee on Instagram: @MageesyJoin Hadyn Elliott on Instagram: @Haydn.elliott With thanks to F45, head to www.f45training.com/wellfar for more details TopicsHIITFunctional trainingHow to fit it into your running week and how often.F45 ethosHow it works for different distancesMarathon runners and resistance trainingMuscle groups to focus on.CommunityUsing F45 for recovery  Hosted on Acast. See acast.com/privacy for more information.

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/votePlant based and vegetarian diets are on the rise, but what does this life choice (should you choose to take the leap) mean for your running performance? Do we actually need meat to perform well in sport? What exactly is it that is making more and more professional athletes make the switch? Will I need to use supplements? And how to make sure you don’t end up deficient? Back from season 1 and here to answer all our plant based and veggie questions is nutritionist, celebrated athlete and cook-book author Anita Bean. From source to portion size, macros and micros, Anita talks us through her food-first veggie athlete recipes and know how, debunking the meat myth! Run: 39 minsWellChill Cool down: 15 mins Join Amy Lane on Instagram: @wellness_ed #wellfarJoin Kirsty Gallagher at https://kirstygallagher.com/Join Anita Bean at https://anitabean.co.uk/?doing_wp_cron=1572983204.2280530929565429687500.Books: The Runner’s Cookbook, The Vegetarian Athlete’s Cookbook, The Complete Guide to Sports Nutrition With thanks to F45, head to www.f45training.com/wellfar for more details Topics:The Rise of Vegan and Vegetarian DietsCancer >< MeatScientific benefits of a plant based diet.The protein mythExamples of proteins and portion sizesCan plant based diet improve your performance?Macros (proteins and carbs)Micros (omega 3, calcium, B12)Gas and the GutProtein powders? Do we need themFood first approachAvoiding under-fuelling Hosted on Acast. See acast.com/privacy for more information.

Our world is inundated with tech and the running world is no exception. But with so much run tech out there how do you know which gadget, app, watch or tracker is right for you? Fitness Tech Journalist and all round running enthusiast Kieran Alger talks us through the basics of which watch is right. From preserving battery life, to what and what not to track for beginners and seasoned runners alike; this episode is packed full of insight and tips to help you find the best run-tech for you, helping you improve your running performance at any level. This weeks WELL CHILL guided stretch session is with Chris Mcgee, head of yoga at Pscycle on Mortimer street. His silky smooth tones guide you through the perfect flow to finish your run right. Run: 40 minsCool-down: 10 mins Join Amy Lane on Instagram: @wellness_ed #wellfarJoin Chris Magee on Instagram: @MageesyJoin Kieran Alger on Instagram: @manvmiles, or on his blog: http://www.manvmiles.co.uk/ With thanks to F45, head to www.f45training.com/wellfar for more details Topics:The difference between a fitness tracker, fitness watch and running watch.What functions are really useful to runners?Heart rate training?What do you track without fail? / How do you use the data to inform your training?Battery life and extending it.StravaChristmas Wishlist! Hosted on Acast. See acast.com/privacy for more information.

Want to sign up to a race, but not sure where to begin? So often signing up to a race, be it 5km or a marathon, is the start of your running journey, but it can be a daunting prospect: Am I runner-enough to enter a race? When should I start training? What should I do, or not do to avoid injury? What should I do differently for different distances? How hard to push and how soon? Even simply overcoming the 60 minute mark on a run. This week's expert guest is Anthony Fletcher, founder of One Track London and coach to countless fitness professionals and Olympic hopefuls. Fletch is here to help you out of the starting blocks. From treadmills to the running track and the importance of mixing this up, this first episode is here to help you find you pace, and pick your race. Listen to this podcast on a run? Good news. Every show now includes a WELL Chill guided stretch at the end of the show. This week the brilliant Annie Clarke, of Mind Body Bowl leads you through a yoga flow for tight hamstrings and sore legs. Run: 40 mins WellChill Cool down: 14 mins Join Amy Lane on Instagram: @wellness_ed #wellfar Join Annie Clark on Instagram: @mind_body_bowl, https://mindbodybowl.co.uk/ Join Anthony Fletcher and One Track Community on Instagram: @aka_fletch, or @onetrack_club, https://onetrack.club/ With thanks to F45, head to www.f45training.com/wellfar for more details. Topics: How to kick off your running journey How to know you are race ready Making your plan right for you Strength training Track training Interval training Prehab Understanding injury Importance of the basics Hosted on Acast. See acast.com/privacy for more information.

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote Whether you are just starting out, or here to PB, Well far is the weekly running podcast helping you to go the distance. From tracking your runs to syncing the miles to your menstrual cycle host Amy Lane - fitness expert, runner and digital editor at Women's Health - has got you covered. Each episode comes equipped with current running news that you can use, expert interviews, and a WELL Chill guided cool-down sesh so that you can finish every run right.   Join Amy Lane on Instagram:@wellness_ed #wellfar Hosted on Acast. See acast.com/privacy for more information.

In our special extended marathon day episode, Amy runs with double Olympic gold medalist Dame Kelly Holmes who chats everything from childhood aspirations, race day mantras and mental health. Following this, we hear from half of Instagram running duo Twice The Health, Emily Keir, about her running journey and how she plans to tackle 'Run to the Stones', a 100k ultramarathon. So kick back and enjoy this double-length episode to see you through the big race day.How to find out more about today's experts:Emily Keir, Instagram: @twicethehealth, FacebookDame Kelly Holmes, Website: www.kellyholmes.co.ukThis bonus episode is supported by Motion Nutrition. Head to www.motionnutrition.com/amy to receive 10% off, just for Well Far listeners. Hosted on Acast. See acast.com/privacy for more information.

As Amy toes the line of Paris marathon, this week's episode covers the what, and more specifically what not, to do in the week running up to the final challenge. This week's episode is full of tips to hold your nerve and not caving into the Maranoia with Emma Kirk Odunubi, with everything from the Marathon Expo to flat lay photos to ensure you are prepared. We then head out on a final run-chat with the amazing Bryony Gordon* whose own running journey got her sober. It is a reminder to enjoy the marathon above all else and to be proud of your achievements and what your body can do. Bring on race-day!How to find out more about today's experts:Emma Kirk-Odunubi, Instagram: @emmakirkyoBryony Gordon, Instagram: @bryonygordon Hosted on Acast. See acast.com/privacy for more information.

With two weeks to go and mileage under the belt, it’s time to start getting your mind race ready. Starting with the practicalities, Amy shares some preparation techniques from lessons learnt last year. We then head into the studio for some anxiety easing tips from Dr Sarah Vohra aka the mind medic who gives easy and actionable advice to help alleviate fears and doubts before and during your race. We then hit the road with Kate Carter who is running London, her 14th marathon, in a full panda suit; reminding us that it’s not all times and mileage!How to find out more about today's experts:Sarah Vohra, Instagram: @themindmedicKate Carter, Instagram: @katehelencarter Hosted on Acast. See acast.com/privacy for more information.

Anticipating pre-race nerves Amy kicks off this week's episode with marathon pacer Camilla Langlands who, along with her mother, has completed nearly 150 marathons. Together they share inside know-how on exactly what to expect on the day - from what to pack in your clear bag, the best time and place to warm up and exactly how cosy you should get with your pacer. We then step out on a run with Adrienne Herbert and learn about her running journey through success and injury and how to hustle hard when life throws you curve balls.How to find out more about today's experts:Camilla Langlands, Website: www.thisishowwerun.comAdrienne Herbert, Instagram: @adrienne_ldn Hosted on Acast. See acast.com/privacy for more information.

As it hots up to the 26.2, Amy chats all things prehab with Bradley Scanes, who gives us the lowdown on common strains and stresses we experience on our joints and feet and how to avoid these when running. With 80% of running injuries occuring due to running error, Brad explains the strength and conditioning work we can put in leading up to a marathon to save us from injury. In addition to this, Amy runs with Susie Chan, ultramarathon runner and Guinness World Record setter for the longest distance for a woman to run on a treadmill. Susie talks about how she caught the running bug later in life, and how even her setbacks have given her more appreciation for the sport. As someone who has completed the extraordinary Marathon des Sables, Susie talks about how she's developed techniques on how to help keep you focused until the finish line.How to find out more about today's experts:Bradley Scanes, Instagram: @physiobradSusie Chan, Instagram: @susie_chan_ Hosted on Acast. See acast.com/privacy for more information.

As mileage is dialled down this week, roles are reversed on the run chat with Amy's husband Ted interviewing Amy about her running journey to date, as well as her top tips and tricks. Before this, Amy chats to PT Andy Vincent about why prioritising rest and repair is integral at this stage of training, and how to use an endorphin fix to waylay the dreaded sluggishness.How to find out more about today's experts:Andy Vincent, Instagram: @andyvincentpt Hosted on Acast. See acast.com/privacy for more information.

How does your period affect your running performance? This week, Amy discusses just that as she sets off of on a run with Georgie Bruinvels, researcher into marathons and menstrual cycles for FitrWoman App. Before this, Amy chats to the wonderful Euan MacLennan, Herbal Director of Well Far sponsor, Pukka Herbs, about the importance of balance throughout your marathon training and how herbs can help finetune your performance and sync with your body to improve your journey towards 26.2.How to find out more about today's experts:Euan MacLennan, Website: www.pukkaherbs.comGeorgie Bruinvels, Instagram: @georgiebruinvels, Website: www.fitrwoman.com Hosted on Acast. See acast.com/privacy for more information.

This week's episode is all about cultivating mental fortitude to thrive on your marathon journey. Amy begins by chatting to the founder of Just Breathe and Boys of Yoga, Michael Wong, about the benefits of yoga and how connecting to your breath can help on your running journey. Amy then heads off on a run with Aimee Fuller, a Team GB Olympian snowboarder who will soon be adding the London Marathon to her list of accomplishments. They talk about Aimee’s ascent from childhood gymnast to Team GB snowboarder and the mental strength required to hit those kickers.How to find out more about today's experts:Michael Wong, Website: www.justbreatheproject.com Instagram: @michaeljameswongAimee Fuller, Instagram: @aimee_fuller Hosted on Acast. See acast.com/privacy for more information.

There's feeling good, and then there's knowing when you're feeling good. This week's episode sees Amy chatting to the founder of health tech company Ithlete, Simon Wegerif, who talks us through heart rate variability (HRV) and how it could be the key to optimising your training. We then pound the pavement with Alice Liveing, three time best selling author and all round health extraordinaire to discuss training for positive gains.How to find out more about today's experts:Simon Wegerif, Website: www.myithlete.comAlice Liveing, Instagram: @aliceliveing Hosted on Acast. See acast.com/privacy for more information.

Why not jog on your wedding day? This week's episode delves into the reasons why we run and the motivation to keep us going. Before heading off on a very inspirational run with PT Esmee Anderson who defied the odds by completing a marathon (and more!) after a paralysis diagnosis that suggested she would never walk again, Amy chats to author and sports nutritionist Anita Bean, uncovering much anticipated answers to what to eat and when to eat it before, during and after training.How to find out more about today's experts:Anita Bean, Instagram: @anitabean1, Website: www.anitabean.co.ukEsmee Anderson, Instagram: @esmee_ldn Hosted on Acast. See acast.com/privacy for more information.

This week Amy chats to LDN Brunch Club's founder Stephen Ajdaidoo and member Francesca Menato about how finding a tribe to run with (and a tasty destination to run to) can help keep you motivated on those all important long runs. We then set off on an inspirational lakeside run with the extraordinary Katie Piper who talks about her running journey, day-to-day life, motivations and a recent stint in uniform.How to find out more about today's experts:Stephen Adjaidoo, Instagram: @stephenadjaidoo, @LDNbrunchclubFrancesca Menato, Instagram: @ces_menatoKatie Piper, Instagram: @katiepiper_ Hosted on Acast. See acast.com/privacy for more information.

From kitchen floors, to cryo-tanks, this weeks episode sees Amy discuss the ins and outs (mainly the importance) of recovery with celeb PT Dalton Wong before striding out a run with Sophie Radcliffe, aka Challenge Sophie, who takes challenging yourself to the next level.How to find out more about today's experts:Dalton Wong, Instagram: @dalton_wong22Sophie Radcliffe, Instagram: @challengesophie Hosted on Acast. See acast.com/privacy for more information.

On this week’s episode of Well Far, Amy speaks to Omar and Rory from Track Life LDN who are driven by their passion to bring out the full potential in athletes. They chat about their renowned speed training techniques and breaking down intimidating preconceptions about track running. We then join Laura Hoggins aka 'Laura Biceps' on a jog as we learn about her journey and how today's training struggles become tomorrow's running strengths.How to find out more about today's experts:Rory Knight, Instagram: @roryknightfitness, @track_life_ldnOmar Mansour, Instagram: @mromg, @track_life_ldnLaura Hoggins, Instragram: @laurabiceps Hosted on Acast. See acast.com/privacy for more information.

This episode discusses why mileage is only part of the story and the importance of strength training for staying injury free. After some motivation and kit related tips from Amy, we dive into the biomechanics of running with sports scientist Luke Worthington. Amy’s run this week is with Wendy Searle - known for running the Norfolk countryside with a tractor tire in tow - who hopes to break the women's speed record to the south pole in 2020.How to find out more about today's experts:Luke Worthington, Instagram: @lukewtraining, Website: www.lukeworthington.comWendy Searle, Instagram: @betweensnowandsky, Website: www.southpole2020.com Hosted on Acast. See acast.com/privacy for more information.

From hundredths of a second to hundreds of miles, in this episode Amy speaks to two runners from opposite ends of the track on how to factor in training around a busy life. Covering everything from essential core exercises for runners to breastfeeding mid-ultra marathon; friends, food and fuel we chat to Nike athlete and fastest woman in the world Dina Asher-Smith, and long time ultra-runner Sophie Power who triggered a global debate about motherhood and marathons.How to find out more about today’s experts:Dina Asher-Smith, Instagram: @dinaashersmithSophie Power, Instagram: @ultra_sophieFind other runners like yourself by searching #WELLFar on social media.  Hosted on Acast. See acast.com/privacy for more information.

In this episode Amy helps to dispel beginners nerves with essential tips on how to begin your marathon journey on your strongest foot, literally. Starting from the feet up we chat to Emma Kirk-Odunubi about what trainers you need, the importance of footcare, easy stretches and how you can improve your running while brushing your teeth. Then Amy picks the brains of Andy Dixon, Editor of Runner's World magazine, as they pound the pavement for a lunch time run. How to find out more about today’s experts:Emma Kirk-Odunubi, Instagram: @emmakirkyo, Youtube: HerShoesHerFitnessAndy Dixon, Instagram: @runnersworlduk, @rw_ed_andy, Runner’s World Mission Marathon: https://www.runnersworld.co.uk/training/marathon/missionmarathonFind other runners like yourself by searching #WELLFar on social media.  Hosted on Acast. See acast.com/privacy for more information.

Welcome to Well Far, the weekly running podcast hosted by Amy Hopkinson, Women’s Health Digital Editor and marathon runner launching on 6th January 2019. Hosted on Acast. See acast.com/privacy for more information.