Marathon Training & Injury Prevention: Coaching, Self-Assessment and Smarter Running

Training isn’t just about ticking off sessions — it’s about honest self-assessment, smart decisions, and staying healthy for the long run.

In this episode of the Couch to Coached Running Podcast, Rob and Emma sit down for a candid catch-up on their recent training weeks, balancing marathon prep, injury management, and the realities of life outside running.

After navigating a few technical hiccups, the conversation quickly turns to self-assessment — reviewing training honestly, understanding where sessions went well (and where they didn’t), and why following a structured plan matters. Emma reflects on a demanding week of marathon training, performance insights, and recovery, while Rob shares his experiences managing niggles, protecting a running streak, and learning when to ease off.

They also dig into coaching dynamics, injury prevention, and how hills, recovery habits, and listening to your body all play a role in long-term performance. Beyond training, the episode touches on community engagement — from local running sessions and Strava frustrations to upcoming races, running shows, and understanding race scoring systems for competitive events.

Thoughtful, practical, and grounded in real experience, this episode is a reminder that progress comes from consistency, reflection, and staying connected to the running community — not just chasing miles.

• Honest self-assessment of training plans
• Marathon prep, performance reflection, and recovery
• Managing injuries and protecting long-term progress
• Coaching structure, accountability, and flexibility
• Hills, strength, and smarter training choices
• Balancing family life, goals, and running
• The role of Strava in tracking progress
• Race planning, scoring systems, and competition
• Community support and engagement through running events

Follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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Running Smarter: Coaching Advice, Parkrun & Marathon Training

In this week’s episode of the Couch to Coached Running Podcast, Rob, Ben and Emma dive into their latest training weeks with plenty of laughs, reflections, and coach-backed reality checks.

The episode kicks off with light-hearted chaos — sweets, tech issues, and general silliness — before settling into a proper training catch-up. Rob talks through the challenges of introducing swimming into his routine and what leadership really means within running groups. Emma reflects on a fast Parkrun, pacing decisions, and why the social side of running plays such a huge role in her motivation. Meanwhile, Ben steps firmly into coach mode, offering feedback on pacing, consistency, and why strength training can’t keep being pushed to the bottom of the list.

Across the episode, the trio balance fun with honesty as they discuss missed rest days, running streaks, accountability, and the small decisions that make a big difference over time. It’s a reminder that training isn’t about perfection — it’s about learning, adjusting, and enjoying the process with the right people around you.

Whether you’re marathon training, chasing Parkrun progress, or just trying to stay consistent, this episode delivers relatable running chat with a healthy dose of coaching insight.

• Weekly training recaps with honesty (and humour)
• Pacing lessons and why “the numbers don’t lie”
• Parkrun reflections and performance decisions
• The importance of strength and conditioning
• Balancing training with family and real life
• Accountability, missed rest days, and running streaks
• Leadership and responsibility within running groups
• Coaching feedback vs runner instincts
• Keeping running social, sustainable, and enjoyable

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

The Spine Race Explained: Ultra Running, Mental Resilience & Survival

What does it really take to survive one of the toughest endurance events in the world?

In this episode, Rob, Ben and Emma welcome back Gareth Jones to unpack his recent experience at the legendary Spine Race — a brutal 268-mile journey along the Pennine Way that Gareth describes as a survival expedition rather than a race.

Gareth shares an honest, unfiltered account of what it’s like to move through extreme weather, exhaustion, and sleep deprivation while navigating one of the most unforgiving routes in ultra running. From hallucinations and physical fatigue to the mental battles that defined the race, he reflects on finishing 22nd out of 87 runners and the lessons learned about pacing, preparation, and resilience.

The conversation dives into the realities of self-supported racing — carrying food, managing kit, navigating checkpoints, and making smart decisions when everything hurts. Alongside the hardship, Gareth also highlights moments of camaraderie, humour, and perspective, reminding listeners why mindset and mental health matter just as much as physical fitness in ultra-endurance events.

As the episode closes, Gareth looks ahead to future challenges, including races in Marbella and the Arctic, and shares a powerful reminder: ultra running isn’t about obsessing over distance — it’s about respecting the journey from start to finish.

This is a compelling listen for anyone interested in ultra running, mental resilience, or what happens when the body is pushed to its absolute limits.

• What the Spine Race really involves — and why it’s a survival expedition
• Battling unpredictable weather and extreme fatigue
• Mental resilience and decision-making under pressure
• The realities of self-supported ultra racing
• Hallucinations, sleep deprivation, and race psychology
• Finishing 22nd in one of the world’s toughest endurance events
• Lessons on pacing, preparation, and mindset
• Why enjoying the journey matters more than the distance
• What’s next for Gareth, including upcoming extreme races

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

Marathon training isn’t just about the miles — it’s about understanding why you’re doing them.

In this episode, Rob, Ben and Emma break down their current marathon training blocks, comparing plans, goals, and how individual fitness, life commitments, and experience shape the way each runner trains.

The trio explore why training plans might start the same but quickly diverge, how to understand the purpose behind each session, and why specificity matters when chasing very different goals — from Emma’s sub-four ambition to Rob’s simple aim of getting to the start line healthy. Along the way, they discuss long runs, threshold sessions, heart rate and pace zones, and how to tell whether your training is actually working.

The conversation also dives into managing fatigue, adapting plans when life gets in the way, and the importance of weekly reviews to stay consistent without burning out. Mental health is a key theme throughout, with honest reflections on “mental health miles,” learning from tough runs, and why no run is ever truly wasted.

With coaching insight, personal experiences, and plenty of community spirit, this episode is a reminder that marathon training is cumulative — physically, mentally, and emotionally — and that understanding your own body is the most important metric of all.

• Comparing marathon training plans and goals
• Why training plans diverge based on fitness and life
• Understanding the purpose of each workout
• Long runs, endurance, and muscle adaptation
• Managing fatigue and adjusting training intelligently
• Weekly reviews and learning from each session
• Threshold training and why the last rep matters
• Heart rate zones vs pace zones explained
• Aerobic running and conversational effort
• Running for mental health and long-term wellbeing
• Community support, running clubs, and celebrating progress

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching 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.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting relaunch as nominated a few weeks back by Jenna is Tom Cruxton

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.

After a short break, Rob, Ben and Emma are back — catching up on life, running, and everything in between.

In this episode, the trio reconnect to talk openly about work–life balance, coaching, and how injuries, setbacks, and winter training can shape both performance and mindset.

The conversation centres on Ben’s recent running journey, including injury frustrations, marathon training adjustments, and the mental challenges that come with interrupted plans. Alongside this, Rob and Emma share coaching insights on feedback, accountability, and why strength training and sensible progression are non-negotiables for endurance athletes.

They also dive into the psychology of training — from heart rate zones and long-run lessons to managing expectations, pressure, and enjoyment. With reflections on Christmas, snowy runs, local routes, and the balance between competition and community, the episode highlights how mental health, connection, and consistency underpin long-term progress.

Honest, thoughtful, and grounded in real coaching experience, this episode is a reminder to run your own race, adjust when needed, and lean on community when training gets tough.

• Reconnecting after a break and resetting priorities
• Work–life balance and managing training alongside real life
• Ben’s injury setbacks and marathon training reflections
• The role of coaching, feedback, and accountability
• Strength training and injury prevention for runners
• Heart rate training and endurance development
• The psychology of running and managing pressure
• Community support vs competition
• Winter training challenges (including snowy runs)
• Running for mental health, enjoyment, and longevity

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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

ITS CHRISTMAS!!!!

🎄 Christmas Day Special – Couch to Coached Running Podcast 🎄

Merry Christmas, everyone! 🎅✨

In this festive Christmas Day episode of the Couch to Coached Running Podcast, Rob, Ben, and Emma settle in for a relaxed end-of-year chat and answer three fun (and slightly reflective) questions to wrap up 2025 in style.

They look back on their highlights from 2025, sharing the moments, milestones, and memories that made the year special. Then it’s eyes forward as they talk about what they’re most looking forward to in 2026, both on the running front and beyond. Finally, things get a little playful as they reveal what’s on their Christmas lists this year — running-related or otherwise. 🎁🏃‍♂️

It’s a light-hearted, feel-good episode full of laughs, gratitude, and festive cheer — the perfect companion for a Christmas Day walk, run, or food-coma recovery jog.

🎄🎙️ MERRY CHRISTMAS EVERYONE — and thank you for being part of the Couch to Coached Running community!

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

Welcome back to Couch to Coached Gold, where we dust off the classics and bring you the very best moments from the early days of the podcast.

In this special Gold episode, we revisit one of our most powerful and meaningful conversations during our mental health week — our chat with Gareth Jones, also known as The Mental Health Wanderer.

Gareth joined Rob and Ben to talk openly about mental health, vulnerability, and why something as simple as walking can be a lifeline. Through honest storytelling and lived experience, he shares how movement, nature, and connection have shaped his own mental health journey — and why creating safe spaces for conversation matters more than ever.

If you’re navigating your own mental health, supporting someone else, or simply looking for a quieter, more thoughtful listen — this Gold episode is one worth revisiting.

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