Shows
The Run4It PodcastThe Inner Workings of Footwear Innovation at Brooks, with Bryan BharkIn 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 how midsoles are created and developed, how a shoe is taken from concept to market, the evolution of DNA Tuned and the launch of...2024-10-2253 min
The Run4It PodcastUnderstanding RED-S, with Pippa WoolvenIn 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 the condition and increase prevention and support among athletes. Project RED-S aims to provide the resources and...2024-10-0956 min
The Run4It PodcastJake Smith on Running Stronger After RED-SIn 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, Jake talks about what it’s taken to step back from the sport – recover, reset, re-evaluate – and come back stronger in pur...2024-06-131h 09
The Run4It PodcastLessons from the Best, with Sweat Elite Founder Matt FoxIn 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 purpose and history of Sweat Elite. He shares some of the secrets of...2024-05-211h 02
The Run4It PodcastDesigning Ronhill Footwear, with Harry BoltonIn 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 renowned brand Ronhill.Harry explains how he got into running, where his passion for product...2024-03-1253 min
The Run4It PodcastUnderstanding Pronation & Picking ShoesWhat 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 absorption mechanism. Pronation is a normal movement for runners and not something to be feared or...2024-01-3059 min
Socially DemocraticEp.225: Run for It with Ed KrutschDunn Street founder and Community Organiser Stephen Donnelly was joined by National Director of Run For It, Ed Krutsch.Ed joins Socially Democratic to discuss his journey into politics and his work at Run For It, an independent, non-partisan political organisation working towards better policy outcomes for current and future generations of young people, and the key issues facing young Australians today.Support Run For It and work with young people as they shake up Australian politics. Volunteer today: https://run4it.org/volunteer T...2024-01-181h 00
The Run4It PodcastMarathon Training SessionsWith 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 mile at 90%-95% of marathon pace. 12 miles total work.Renato Canova’s “Special Block”: 20K in the morning at 95%-98...2023-09-2255 min
The Run4It PodcastHeart Rate Training: What You Need To KnowIn 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 takeaways: In general, the lower zones are best f...2023-08-041h 05
The Run4It PodcastThe Four Pillars of Running TrainingIn 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 against the potential risks of a 'feast or famine' type approach, where massive weeks are followed by weeks of very little activity and the 'catch-up' mentality kicks in.2023-07-0140 min
The Run4It PodcastSuper Shoes: Overcoming Imposter SyndromeIn 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. Whether you're after running shoes to make faster and harder running more sustainable, or...2023-05-1940 min
The Run4It PodcastThe Science Behind TaperingWe’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 – covering the dos and don’ts of how to taper effectively, why rest...2023-03-1751 min
The Run4It PodcastA Guide to Winter Running KitIn 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.2022-12-021h 03The Run4It PodcastWhat is Heart Rate Variability and Will it Really Help my Running?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 subscription to monitor. Fortunately, Finlay's been using a Whoop band for sometime, and recently upgraded his watch to the Forerunner 255, and has been using b...2022-11-1857 min
The Run4It PodcastTrail Running, Everything You Need to Know to Get StartedTrail 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 pounding the same old pavements, or you have ambitions to take to the mountains and tackle monster...2022-11-041h 16