In this episode, Finlay is joined by Bryan Bhark, Manager of Footwear Innovation & Development at Brooks. Based in Seattle at Brooks' global headquarters, Bryan is part of a knowledgeable and passionate cross-functional team, responsible for pursuing new knowledge and advancing Brooks' footwear creations - in line with customer (runner) needs, new discoveries and technological advancements.He provides a fascinating insight into the inner workings of product creation at Brooks - including ...

In this episode, Project RED-S Founder and former Team GB athlete, Pippa Woolven, shares her experience with Relative Energy Deficiency in Sport. Pippa describes how her downturn began during an athletics scholarship at Florida State University, where she bought into the belief system that "lighter is faster". While knowing instinctively something wasn't quite right, it took Pippa years to find out what and start on her road to recovery. Pippa later founded Project RED-S to raise awareness of...

In this episode, Finlay chats to professional runner for Nike and the NN Running Team, Jake Smith, about his rise in running and his challenges with Relative Energy Deficiency in Sport (RED-S). Jake talks openly about his history with disordered eating and obsessive-compulsive-esque training, and the toll underfuelling and overtraining eventually took on his body - causing severe injury, illness and mental distress.Speaking to Finlay fresh off a standout stage win at the Welsh Castles Relay, ...

In this episode, Finlay sits down with Matt Fox, the Founder and Content Director of Sweat Elite, a sports media company that shares incredible insight into how the world’s best athletes train and prepare for competition, in order to inspire and motivate runners at every level.Matt has vast experience in middle distance and long distance running, having competed at an international level in the 800m and 1500m, and ran 9 marathons in times of 2:20 - 2:24.In this episode, Matt talks through the...

In this episode, Finlay is joined by Harry Bolton, the product designer behind Ronhill's first range of trail footwear.Based near Keswick in the Lake District, Harry lives and breathes off-road running with several major race wins to his name, including being crowned both English and British U23 Fell Running Champion in 2022. Combine his fell running prowess with his Sports Engineering credentials and it's easy to see why Harry is perfectly placed to design and test trail running footwear for...

What is pronation? Are you an "overpronator" or an "underpronator"? How does it affect shoe choice?In this episode, Finlay and James try to answer common questions and dispel common misconceptions about foot pronation and biomechanics – looking at the importance of the gait analysis process in finding the right running shoes.Episode info starts at 09:56Key takeaways:Pronation is simply the rolling inwards movement of your foot when it strikes the ground, and your body's natural shock absorpti...

With autumn marathons fast approaching, Finlay and James talk through some key marathon training sessions to help build speed and endurance for the marathon, and prepare your body to be in prime shape come race day.Recent happenings covered first. Session info starts at 21:20. James’ favourite sessions:Marathon-pace intervals with moderate recovery. 5K-4K-3K-2K-1K with 5-3 min recoveries. 15K total work.4 x 2 mile-1 mile workout, alternating between 2 miles at 105% of marathon pace and 1...

In this episode Finlay is joined by former Podcast guest and Maybury Shop Manager, James Dunn, to shed light on training with heart rate, and help you decide whether it is right for you.Donning their sports scientist hats, they explain how heart rate can be used as a useful tool and measure in defining and differentiating runs by level of intensity (from easy to moderate to hard), to create a varied and well rounded training routine - conducive to better overall fitness and endurance.Key take...

In this episode, Finlay and Jack talk through four key components of running training:FrequencyConsistencyDurationIntensityExplaining how constructing your running training plan around these four pillars – week-to-week and month-to-month – will lend to aerobic development and improvement. In covering frequency and consistency, they touch on the importance of creating habits and routine by sticking to designated 'run days' as far as possible. In covering duration and intensity, they warn ...

In this episode, Finlay and Jack talk super shoes and imposter syndrome – exploring the sense or perception runners often have that so-called "super shoes" are just for elite or fast runners, and putting forward reasons why that's not the case and how they can help everyone improve their running.Finlay runs through the features we expect with super shoes and exactly how they work to improve performance. Whilst Jack shares his experience of a recent 5k run in the Saucony Endorphin Elites. Whet...

We’re back! In this episode, Finlay and new co-host Jack discuss the science behind tapering: what tapering is and why tapering is so important before race day. While (as you’ll hear) every taper is highly individual, it typically involves the gradual reduction in training load (both distance and intensity) in the final two to three weeks ahead of an event, such as a marathon. Finlay and Jack delve into why running and tapering are equally essential parts of a complete training cycle – c...

In this episode Chris and Finlay run through the fundamentals of putting together your winter running wardrobe. Whether this is your first winter as a runner, or it's always a season that blights your progress, this episode will run through how to build you running wardrobe to withstand the wind, rain, and cold. To get in touch, email: the pod@run4it.com.

Finlay wears his sports scientist hat in this episode while Chris grills him about heart rate variability (HRV) - the long-celebrated metric in sports science that measures the time variance between heartbeats to give an indication of stress and how prepared the body is to perform. The new Garmin Forerunners 255 and 955 both come with long-term HRV tracking functionality, meaning Garmin watches are now providing something recreational athletes previously needed a Whoop band and subscript...

Trail running can vary from well manicured gravel roads, all the way up to braving the elements across challenging skyline routes. In many ways, it's road running without the concrete, but steeper gradients and inconsistent terrains can make the physical and logistical demands of the trails completely different.In this episode Chris and Finlay discuss everything you need to know to get started in trail running, whether you're just looking to mix up your surroundings and break the monotony of ...

This week's episode is a first-hand recap of what it's like to qualify and compete at the IRONMAN World Championships in Hawaii from our own co-host Finlay McAndrew.Kona is a unique event in all sports. Thousands of triathletes pilgrimage to Hawaii in October every year, each and every one of them having earned their coveted spots as professionals or in their age-groups to compete on IRONMAN's main stage. Finlay last raced in his age-group at the world championships in 2016, but having only q...

In this episode Dr Gert-Peter Brüggemann and Andre Kriwet - two of True Motion's founders - join Chris and Finlay to talk about their challenge to the running shoe industry. In this episode you'll see just how deeply involved and influential Dr Brüggemann and Andre have been in the industry, get a real insight into how much work goes into developing and building new running shoes, and learn what they're doing differently to help runners now that they're running their own company. If...

In this episode we're joined by James Dunn, a former Scottish Hill Running champ, and a 2:22 marathoner (among other distinctions). He's also a tech rep for ON running and is a long-time Run4It team member. James talks to Chris and Finlay about his storied running journey so far, including his recent switch from hills and mountains to the asphalt, and gives an introduction into the history and the principles behind ON Running shoes.This edition is chock-full of practical advice, fascina...

In this episode respiratory physio Andy Smith joins Chris and Finlay to talk about how to go about getting back to training after suffering from long Covid. As well as offering insights from his work as a respiratory physio, Andy also discusses his experience of getting back to training following a bout of long Covid at the start of the year. This is broad-strokes, practical advice for recreational athletes unsure of how to get back to training following prolonged bouts of Covid.&nb...

In this episode Chris and Finlay do a deep dive into how to fuel for endurance sports, from the half marathon up to ultras. Taking on the correct nutrition to sustain long, arduous training runs and to allow the body to execute on race day is an area frequently neglected by everyday athletes, with it too often being relegated to an afterthought. This episode looks at the science behind why the body needs to take on extra carbohydrates and electrolytes during longer runs and races, a...

Base miles, easy running, long slow distance, zone 2... it's got a lot of names but they all refer to the low intensity work that should make up the bulk of any endurance athlete's training. In this episode, Chris and Finlay discuss the science behind why zone 2 training is important to long term improvement and how to effectively implement it, be that through perceived rate of exertion (RPE), heart rate (HR), pace curves, or power, and the reasons why most runners tend to get it wrong a...