The Runna Podcast

Can you run while pregnant? And how do you safely return to running after having a baby?

In this International Women’s Day special of The Runna Podcast, we’re joined by two incredible women redefining what strength looks like in women’s running. Anya speaks to Hannah and Em from Twice The Health about running during pregnancy, postpartum recovery, and balancing motherhood with performance.

Hannah shares her experience returning to competitive running postpartum, while Em shares her experience running whilst pregnant, both offering lived experience and professional insight as qualified nutritionists.
Together they explore the realities of running while pregnant, adapting training across trimesters, fuelling properly, and navigating the pressure to “bounce back” after birth. It’s an honest and empowering conversation about female physiology, motherhood, and staying connected to running through every stage of life.

Highlights include:
🏃‍♀️ Running while pregnant – how to adapt training, mileage and intensity safely
👶 Postpartum running – returning to running and balancing motherhood with training
🥑 Nutrition for runners – fuelling, hydration and supporting healthy performance

Whether you’re a runner, a partner, or simply interested in training hard and living healthily, this episode is packed with insight on nutrition, performance, and supporting runners through every stage.

We also want to acknowledge that pregnancy, postpartum recovery, and returning to running look different for everyone. Every experience is valid.

🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community.

🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛

📺 Watch the full episode → youtube.com/@therunnapodcast

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

“If you put more work in, you will see the results.” But how much is enough?

In this inspiring episode of The Runna Podcast, Coach Anya sits down with 2:17 marathoner and content creator Hugo Fry - serious about speed, but not about himself.

From lockdown 5Ks to becoming one of the UK’s fastest sub-elite marathoners, Hugo reveals his training secrets around sleep, fuelling, and the ‘delusional self-confidence’ that keeps him pushing forward. Plus, hear how he broke Guinness World Records dressed as Super Mario and Santa!

A self-confessed running addict, Hugo credits his rapid rise to one thing: he genuinely loves the process. Now building towards Boston and chasing 2:15, Hugo explains why balance isn’t constant - sometimes you have to go all in.

But long-term improvement isn’t built on intensity alone - it’s built on consistency, commitment, and protecting the joy that keeps you coming back.

Highlights include:
🏁 From 2:52 to 2:17 - the unglamorous progression
🧠 Marathon Mindset: balancing ambition and avoiding burnout
😴 The extra 1%s: sleep, mouth tape and cross-training

If you’re serious about improving, but don’t want running to become your entire identity, this episode will shift how you think about performance.

🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community.

🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛

📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.

Is marathon training meant to feel this hard?🏃‍♂️

If you’re halfway through your training block and suddenly your legs feel heavier, marathon pace feels daunting, and your confidence has dipped - you’re not alone.

In this episode, Ben and Anya bring you a mid-marathon training check-in for anyone building towards a spring race like London or Boston (or any marathon, really). We break down why this stage of training often feels tougher than expected - both physically and mentally - and what’s actually normal.

From cumulative fatigue and slower paces, to motivation dips and fuelling mistakes, this is your reminder to zoom out, trust the process, and make a few smart adjustments if needed. Whether you’re chasing a PB or just aiming to get to the start line feeling strong, this episode will help you reset, refocus, and keep going.

Highlights include:
🏃 Heavy Legs & Slower Paces: Why this doesn’t mean you’re losing fitness
🔥 Burnout vs. “Appropriately Tired”: Knowing the difference
🍝 Marathon fuelling Mistakes: The hidden reason your runs feel harder
💤 Recovery & rest days: where your marathon fitness actually happens

Most runners don’t quit at mile 20. They quit in week 8. If you’re in the messy middle of marathon training, this is the part you’ll be proud you didn’t quit.

🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community.

🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛

📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.

Can a pro cyclist simply swap the bike for running shoes? 🚴‍♀️🏃‍♀️

In this episode of The Runna Podcast, hosts Ben and Anya sit down with Manon Lloyd, former Team GB pro cyclist and GCN presenter, as she swaps the velodrome for the road and trains for her first half marathon with Runna.

Manon shares the brutal reality of being a beginner again after years at the top of elite sport. She opens up about stepping away from performance-driven goals and shares specific challenges cyclists face when transitioning to running, including impact tolerance and the ‘ego trap’.

Highlights include:
🛑 The ‘Engine’ Trap: Why cyclists get injured

🧠 Ego vs. Reality: How to stop impatience from derailing your progress.

🩹 Injury Prevention: Specific advice for athletes coming from low-impact sports.

🤝 Community: Why running clubs and social support are vital for women in sport.

Packed with Coach Ben's running advice (covering shoes, mileage, and sustainable training tips), this episode is great for cyclists starting to run, if you’re returning from injury, or if you’re training for your first race!

🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community.

🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛

📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.

Are elite runners born, or built?

This week on The Runna Podcast, 1500m World Champion Jake Wightman reveals the training secrets and mindset shifts that helped him beat Jakob Ingebrigtsen and conquer the world stage.

Jake shares the reality of middle-distance running at the highest level with Coaches Ben and Anya. From the "Nature vs. Nurture" debate and the unique pressure of being coached by his father, to the exact tactics used to win Gold in 2022, this episode is a masterclass in elite performance.

Highlights include:
👟 Father-Son Coaching: Navigating a unique dynamic within professional athletics
🧬 Born or Built?: Genetics, rivalry & the "performance-first" mindset
🥇 Beating Jakob Ingebrigtsen: The 1500m tactics that won World Gold
⚖️ The Cost of Gold: Navigating injury cycles & finding balance.

Whether you're chasing a running PB or just love the sport, you won’t want to miss Jake’s insights on rebuilding after injury and targeting the LA 2028 Olympics!

🎧 Follow along for new episodes every Friday with Olympians, World Record Holders, and inspiring voices form the running community.

🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26
And if you’re just getting started, our New to Running and Return to Running plans are totally free 💛

📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.