🎙 The Couch to Coached Running Podcast
Hosted by Rob Sillito, Ben Russell, & Emma Brydges
Three full-time working adults. One shared goal: to make running accessible, honest, and fun.
Join Rob (a mental health nurse who's never liked running), Emma (a busy mum and passionate runner), and Ben (a UKA-accredited running coach working full-time coaching kids — and now coaching both Rob and Emma) as they bring you The Couch to Coached Running Podcast.
This award-winning show follows Rob’s transformation from couch to coached, Emma’s mission to train smarter, and Ben’s expert guidance every step — or misstep — along the way.
Whether you're brand new to running or chasing that next PB, you’ll get:
📬 Got a question or a funny running story? Send it in — it might get featured in a future episode!
Follow us on:
Hosted on Acast. See acast.com/privacy for more information.
🎙 The Couch to Coached Running Podcast
Hosted by Rob Sillito, Ben Russell, & Emma Brydges
Three full-time working adults. One shared goal: to make running accessible, honest, and fun.
Join Rob (a mental health nurse who's never liked running), Emma (a busy mum and passionate runner), and Ben (a UKA-accredited running coach working full-time coaching kids — and now coaching both Rob and Emma) as they bring you The Couch to Coached Running Podcast.
This award-winning show follows Rob’s transformation from couch to coached, Emma’s mission to train smarter, and Ben’s expert guidance every step — or misstep — along the way.
Whether you're brand new to running or chasing that next PB, you’ll get:
📬 Got a question or a funny running story? Send it in — it might get featured in a future episode!
Follow us on:
Hosted on Acast. See acast.com/privacy for more information.
Couch to Coached – AWARD-WINNING Running Podcast
What does it take to step outside your comfort zone, learn new skills as an adult, and push towards big endurance goals? This week, we dive into a candid and entertaining chat about triathlon training, running breakthroughs, and the messy-but-rewarding process of personal growth.
From swimming lessons that challenge confidence to the realities of balancing swim–bike–run training, the hosts open up about what it really looks like to start from scratch. They discuss overcoming self-consciousness, setting meaningful goals, and why technique matters more than distance—especially when it comes to the water.
The conversation also shifts to the running world: understanding aerobic and anaerobic thresholds, the importance of recovery, and the mindset required for taking on a 24-hour run. From night running to the logistics of self-supported efforts, listeners get a behind-the-scenes look at what endurance challenges demand both mentally and physically.
Throughout the episode, Rob Ben and Emma underscore the power of community—whether it’s training partners, online supporters, or listeners sharing their goals. Leadership, accountability, and the shared pursuit of improvement all take center stage as they reflect on their own journeys.
Whether you're curious about triathlon, looking to level up your training, or simply need a push toward your next fitness goal, this episode offers both insight and inspiration.
Highlights
Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.
Couch to Coached also has a Strava run club — just search for Couch to Coached on Strava.
Hosted on Acast. See acast.com/privacy for more information.
Couch to Coached – AWARD-WINNING Running Podcast
Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes, and this week… a very special guest.
Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:
And to celebrate this momentous relaunch, we’re joined by a returning favourite: Chris “Thommo” Thompson.
A former British international who won the silver medal in the 10,000 m at the 2010 European Championships and competed at the 2012 London Olympics, Thommo brings elite-level insight into training, mindset, and the everyday runner’s journey.
Rob Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…
who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!
Want to support Rob & Ben?
They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.
Don’t forget:
✅ Follow us on Instagram
✅ Subscribe on YouTube
✅ Watch LIVE every Monday
And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.
Hosted on Acast. See acast.com/privacy for more information.
What does it take to go from hating running to tackling some of the most challenging ultra events out there? This week, we sit down with Andrew Farrall—ultra runner, Instagram creator, and the energy behind the viral “Crackhead Energy” videos—to explore his unexpected rise in the running world.
Andrew opens up about how a simple challenge pulled him into the world of ultra running, what makes the ultra community so unique, and how humour, honesty, and chaos have shaped his growing online presence. From giveaways to merch with purpose, his journey blends passion with purpose as he raises awareness for mental health through his platform.
He also shares his biggest goals on the horizon—including the intimidating Lakeland 100—and how community support and coaching are playing a key role in his evolution as a runner and creator.
Whether you’re here for inspiration, a laugh, or to learn more about the ultra world, this episode has a bit of everything.
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
Couch to coached - AWARD WINNING running podcast.
5 with the Listener - Hilary Hallen
Last week Maureen from Alsager runners nominated her running friend and this week we’re joined by the Amazing Hilary Hallen
Rob ,Ben and Emma chat with Hilary about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given.
Rob and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK.
Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
It’s a milestone moment! In this special anniversary episode of Couch to Coached, the hosts look back on three incredible years behind the mic. From humble beginnings and nervous first recordings to building a thriving community and welcoming a brand-new co-host, this episode celebrates how far the show has come — and where it’s headed next.
Join the team as they open up about the evolution of the podcast, the lessons learned along the way, and their personal experiences with anxiety, growth, and connection. They share standout memories, major milestones (including awards!), and the tremendous impact their listeners have had on their journey.
Whether you’ve been here since day one or just discovered the show, this heartfelt episode is a reminder that every step counts — on the run and in life.
🎙️ Highlights
Remember to follow us on Instagram, subscribe to YouTube, and watch us LIVE every Monday.
Couch to Coached also has a Strava run club — just search for Couch to Coached on Strava.
Hosted on Acast. See acast.com/privacy for more information.
Get ready for another community-fuelled episode as the Couch to Coached LIVE crew celebrates all things North Staffordshire Road Runners Association (NSRRA)!
This Week Rob and Emma (no Ben unfortunately) are joined by Mr NSRRA himself, Ken Rushton.
The team dive into an incredible season packed with standout race performances, growing participation, and the tight-knit camaraderie that makes NSRRA so special. From upcoming fixtures to the excitement building around the end-of-season awards night, this episode is a must-listen for anyone passionate about local running culture.
They also explore the importance of injury management, how ambassadors shape the NSRRA experience, and why so many runners are now setting their sights on triathlon challenges. With great stories, friendly banter, and an inside look at what’s coming next, this conversation shines a light on a club where everyone is welcome — and the support is unmatched.
Whether you’re a seasoned racer chasing rankings or curious about joining your first running club (for just a tenner!), this episode will leave you inspired to lace up and get involved.
🏆 A brilliant NSRRA season — with two races still to go
🤕 Injury management tips for staying strong all year
🎉 End-of-season awards + records to celebrate
👟 Friendly races + thriving community support
🎽 How ambassadors uplift the NSRRA experience
🚴 Growing triathlon ambitions among members
💷 Joining NSRRA is only £10!
For more details and to join NSRRA - click -North Staffordshire Road Runners Association
Remember to follow us on Instagram, subscribe to YouTube, and watch us LIVE every Monday.
Couch to Coached also has a Strava run club — just search for Couch to Coached on Strava.
Hosted on Acast. See acast.com/privacy for more information.
Couch to coached - AWARD WINNING running podcast.
5 with the Listener - Maureen Guest
Its a first for the 5 with the listeners, its a runner from Alsager Runners and this week we’re joined by the Amazing Maureen Guest
Rob and Emma (No Ben this week) chat with Maureen about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given.
Rob and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK.
Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
Get ready for an energy-packed episode as the Couch to Coached LIVE crew dives headfirst into marathon madness! 🏃♀️💨
Emma takes center stage, sharing her incredible story of completing two marathons in just two weeks — smashing personal bests and uncovering valuable lessons about training, recovery, and mindset. The team also breaks down the essential role of strength training in preventing injuries, the science (and art) of hydration strategies, and the often-overlooked mental side of long-distance running.
With plenty of laughs, motivation, and real talk, they explore upcoming races, training tips, and the thrill of running after dark with the inspiring “Lift the Curfew” initiative for safer night running.
Whether you’re chasing your next PR or lacing up for your first 5K, this episode will leave you motivated, informed, and ready to hit the road.
Episode Highlights:
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
This week on the Couch to Coached Running Podcast, Rob, Ben, and Emma are joined by Owen, the founder of HLTHY, a homegrown running brand redefining what a hydration vest can be. Owen shares his journey from casual runner to entrepreneur, driven by a desire to create high-quality, versatile gear designed by runners, for runners.
The team dive into the story behind HLTHY — from early design sketches to product testing on the trails — uncovering the challenges of launching a running brand and the innovation that sets HLTHY apart. Owen talks openly about the realities of product development, the importance of versatility and comfort in running vests, and how feedback from real runners helped shape the final design.
And for listeners keen to test the gear themselves, there’s a special discount code waiting in this episode!
🎧 Highlights include:
An inspiring, behind-the-scenes look at how passion, problem-solving, and perseverance can turn a runner’s idea into a reality — perfect for anyone who loves gear talk, running innovation, and entrepreneurial grit.
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
Couch to coached - AWARD WINNING running podcast.
5 with the Listener - David Kivlin
It’s the long awaited return of 5 with the Listeners, and this week we’re joined by the Awesome David Kivlin
Rob,Ben and Emma chat with David about all things running – what inspired him to start running. what's his goals for 2025,what is the best piece of advice he has been given. We also find out that Emma has been seeing another coach, much to Bens disgust.
Rob, Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK.
Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
In this lively episode of 'Couch to Coached Live,' hosts Emma, Rob, and Ben dive into a variety of topics, from marathon training and running tips to humorous anecdotes about their personal lives. The conversation covers Emma's preparation for the Yorkshire Marathon, Rob's adventures in Cape Verde, and Ben's insights on running gear and safety. The hosts also engage with their audience, encouraging participation and sharing listener stories. With a mix of humor, practical advice, and community spirit, this episode is both entertaining and informative for running enthusiasts.
running, marathon training, Yorkshire Marathon, Cape Verde, running gear, safety tips, community, humor, listener engagement
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
In this episode, the hosts discuss Emma's impressive marathon achievement, Rob's holiday in Cape Verde, and Ben's participation in the road relays. Emma shares her experience of running a marathon in 4:39, highlighting her training and preparation for the upcoming York Marathon. Rob talks about his holiday and the challenges of staying active while on vacation. Ben recounts his unexpected participation in the national road relays and the excitement of competing with elite runners.
marathon, Cape Verde, road relays, York Marathon, training, running, holiday, elite runners
Hosted on Acast. See acast.com/privacy for more information.
Season 4, Episode 25 – Potters Arf Marathon Debrief: Lessons, Laughter & Local Spirit
This week on the Couch to Coached Running Podcast, Rob, Ben, and Emma sit down to unpack their Potters Arf Marathon experiences — the highs, the lows, and everything in between. From race-day nerves and pacing strategies to injury niggles and post-race recovery, the trio give an honest, light-hearted debrief of one of the region’s most iconic events.
They reflect on what went well, what could have gone better, and the lessons they’ll carry into future races. The conversation also highlights the incredible support from marshals, spectators, and the wider running community that makes the Potters Arf so special. With plenty of laughs, personal insights, and reflections on goals ahead, this episode is both a celebration of the day and a reminder of the resilience runners bring to every race.
🎧 Highlights include:
A raw, funny, and community-driven debrief of the Potters Arf Marathon — perfect for anyone who took part, supported from the sidelines, or just loves hearing how race day really feels.
📺 Watch us live on YouTube every Monday at 20:30
📩 Email: couchtocoached@outlook.com
📲 Instagram / TikTok: @couchtocoached
🐦 Twitter/X: @couchtocoached
📘 Facebook: Couch to coached – A running podcast
🏃♂️ Join our Strava league!
Hosted on Acast. See acast.com/privacy for more information.
Season 4, Episode 24 – Mystery Guest and a very special shout out of the week
Its mystery guest time. Rob has organised a guest to come on the podcast and Ben and Emma have to ask questions and guess who it is. Ben has had experience and has a 100% record of guessing however this is Emmas first time. so listen in and see how long it takes for them to guess.
We also have a very special shout out of the week.
📺 Watch us live on YouTube every Monday at 20:30
📩 Email: couchtocoached@outlook.com
📲 Instagram / TikTok: @couchtocoached
🐦 Twitter/X: @couchtocoached
📘 Facebook: Couch to coached – A running podcast
🏃♂️ Join our Strava league!
Hosted on Acast. See acast.com/privacy for more information.
Season 4, Episode 23 – Running Realities: Balancing Fitness and Fueling
This week on the Couch to Coached Running Podcast, Rob, Ben, and Emma are back with another packed episode full of updates, training talk, and plenty of laughs. From injury setbacks and PB celebrations to fueling strategies and late-night runs, no stone is left unturned in this wide-ranging conversation.
The team share personal updates from recent races, training routines, and recovery plans, while also reflecting on insights from a recent conference about mental health and running. They dive into the competitive side of the sport — from incredible relay efforts and standout runners like Chris Ridgeway to the ever-present debates about training hard versus training smart.
Fueling takes centre stage as the hosts explore nutrition strategies, unusual energy sources, and why it’s so important to practice fueling during training. They also swap tips on running in the dark, chat about bizarre world records, and confess to the temptations of shoe addiction — because what’s a runner without a growing trainer collection?
🎧 Highlights include:
An honest, light-hearted, and motivating episode full of practical advice and real-life stories — perfect for anyone training for their next event, battling an injury, or just looking for that extra spark of running inspiration.
📺 Watch us live on YouTube every Monday at 20:30
📩 Email: couchtocoached@outlook.com
📲 Instagram / TikTok: @couchtocoached
🐦 Twitter/X: @couchtocoached
📘 Facebook: Couch to coached – A running podcast
🏃♂️ Join our Strava league!
Hosted on Acast. See acast.com/privacy for more information.
Couch to coached - AWARD WINNING running podcast.
Season 4 ep 22- 5 with the Listener - Sarah Waddington
It’s time for another 5 with the Listeners, and this week we’re joined by the Talkative Sarah Waddington
Rob,Ben and Emma chat with Sarah about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given, strap yourselves in guys, its a long one.
Rob, Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK and this week there are plenty.
Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK
ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST
Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.
VISIT OUR Link Tree- https://linktr.ee/couchtocoached
NSRRA- www.nsrra.org.uk
Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast
Youtube- couch to coached - YouTube
Instagram - @couchtocoached
Facebook - Couch to coached - A running podcast
Twitter - @couchtocoached
TikTok-@couchtocoached
Email - couchtocoached@outlook.com
Strava League- https://www.strava.com/clubs/couchtocoached
Hosted on Acast. See acast.com/privacy for more information.
Season 4, Episode 21 – Running Together: The Potters Arf Marathon
This week on the Couch to Coached Running Podcast, Rob, Ben, and Emma are joined by two special guests: Graham, organiser of the Potters Arf Marathon, and George from MARA Run Club, the event’s main sponsor. Together, they dive into everything you need to know about one of the most iconic races in the local calendar.
From behind-the-scenes organisation to record-breaking entry numbers, the team explore what makes the Potters Arf so special. They discuss this year’s course changes, the new medal design marking the race’s 20th anniversary, and the buzz around those all-important event t-shirts. The conversation also highlights the importance of mindfulness in running, the power of community spirit, and the inclusivity that makes this event such a cornerstone for local runners.
And of course, no celebration would be complete without looking ahead to the after-party at Slamwich Club, where runners and supporters alike will come together to mark another unforgettable year.
🎧 Highlights include:
An inspiring, community-driven episode that captures the excitement, preparation, and spirit of the Potters Arf — perfect for runners taking part, local supporters, or anyone who loves seeing how running brings people together.
📺 Watch us live on YouTube every Monday at 20:30
📩 Email: couchtocoached@outlook.com
📲 Instagram / TikTok: @couchtocoached
🐦 Twitter/X: @couchtocoached
📘 Facebook: Couch to coached – A running podcast
🏃♂️ Join our Strava league!
Hosted on Acast. See acast.com/privacy for more information.
Season 4, Episode 20 – Reviving Races, Recovery & Running Community
This week on the Couch to Coached Running Podcast, Rob and Emma are holding down the fort while Ben battles a seasonal cold. But the conversation is packed with updates, reflections, and insights for runners of all levels.
From the revival of the much-loved Knype 5 race to gear chat, training struggles, and the importance of recovery, the duo dive deep into what it takes to keep progressing while staying healthy. Rob shares his recent race PB, heart rate stats, and the ups and downs of managing injuries, while Emma showcases her trademark organisation skills and community focus.
There are updates from Dan and Danny’s running adventure, plenty of practical tips on rest and recovery, and fun discussions on how challenges like QR code hunts can strengthen community spirit. And of course, the Sexy Graph is back to celebrate listener achievements and keep everyone motivated.
🎧 Highlights include:
An honest, practical, and community-driven episode full of insights, laughs, and motivation — perfect for anyone balancing training, recovery, and the love of running.
📺 Watch us live on YouTube every Monday at 20:30
📩 Email: couchtocoached@outlook.com
📲 Instagram / TikTok: @couchtocoached
🐦 Twitter/X: @couchtocoached
📘 Facebook: Couch to coached – A running podcast
🏃♂️ Join our Strava league!
Hosted on Acast. See acast.com/privacy for more information.
Couch to coached - AWARD WINNING running podcast.
Season 4 ep 19- 5 with the Listener - Juliet Carter
It’s time for another 5 with the Listeners, and this week we’re joined by the Awesome Juliet Carter
Rob and Emma chat with Juliet about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given. Rob and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK and this week there are plenty.
Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK
ANOTHER GREAT EPISODE OF THE AWARD WINNING RUNNING PODCAST
Follow the podcast and make sure to get in contact with us, ask questions and let us know if you have any funny related running stories you would like us to read out on the future episodes.
VISIT OUR Link Tree- https://linktr.ee/couchtocoached
NSRRA- www.nsrra.org.uk
Sign up to the Couch to coached mailing list- Couch to Coached - Running Podcast
Youtube- couch to coached - YouTube
Instagram - @couchtocoached
Facebook - Couch to coached - A running podcast
Twitter - @couchtocoached
TikTok-@couchtocoached
Email - couchtocoached@outlook.com
Strava League- https://www.strava.com/clubs/couchtocoached
Hosted on Acast. See acast.com/privacy for more information.
Season 4, Episode 18 – Tower to Tower: Running for a Cause
This week on the Couch to Coached Running Podcast, the team speak to Dan and Danny who will take on their biggest adventure yet: the Tower to Tower Challenge — running all the way from the Tower of London to the Eiffel Tower in Paris to raise money for Papyrus, a suicide prevention charity.
Rob, Ben and Emma speak to Dan and Danny who share their training progress, route plans, and the logistics of covering 250km, including ferry crossings, nutrition strategies, and the all-important support crew. They talk honestly about the nerves, excitement, and mental strength needed for endurance running, as well as the camaraderie that will carry them through.
Rob,Ben and Emma also share their running in the last week, they celebrate recent PBs, reflect on lessons from the Great North Run, and look ahead to future goals — . With laughter, honesty, and plenty of fundraising spirit, this episode captures both the adventure and the meaning behind it.
🎧 Highlights include:
An inspiring mix of training talk, personal stories, and charity focus — perfect for runners who love a big challenge, care about community, or want motivation to push beyond their limits.
📺 Watch us live on YouTube every Monday at 20:30
📩 Email: couchtocoached@outlook.com
📲 Instagram / TikTok: @couchtocoached
🐦 Twitter/X: @couchtocoached
📘 Facebook: Couch to coached – A running podcast
🏃♂️ Join our Strava league!
Hosted on Acast. See acast.com/privacy for more information.