Brian's Run Pod

Send us a text We talk with ultrarunner and author Jeffrey Weiss about starting serious running at 48 and building a late-life endurance journey across marathons, ultras, and Ironman. The thread is mindset and structure: BHAGs, morning routines, smart nutrition, and writing that turns races into lessons. • why Comrades lit the spark for ultras • learning from a cutoff and staying in the sport • run walk cadence and strategic rest for long races • real-food fuelling, drop bags, and crew support • morning training and fitting fitness to life stage • BHAGs borrowed from startups to drive progress • triathlon skills, Total Immersion, and bike endurance • ageing well through consistency, strength, and balance • mental tools, race reports, and reframing setbacks • how the new book captures an arc others can use I really do hope you enjoy part two of our chat. And if you haven't listened to part one yet, then please go back in our catalogue and you'll find it there. Jeffrey Weiss Book Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text We talk to author Jeffrey Weiss about starting endurance training at 48, building from a first 10K to marathons, and how structure, patience and prehab turned a late start into a sustained journey. Heat, injury scares and world majors deliver lessons you can use today. • moving from tennis and powerlifting to running • why “later is now” for heart health and health span • learning conversational pace and structured training • running a first 10K with coaching and family support • quick progress to a half marathon and beyond • maintaining strength work for injury prevention • methodical marathon prep and avoiding rushed plans • Marine Corps Marathon highlights and race-day mindset • heat management, hydration and pacing under stress • Tokyo PB, Berlin’s scenery and London’s hot challenge • choosing courses and finding meaning in familiar cities So don't forget to listen to next week's podcast of Brian's Run Pod Jeffrey Weiss Book Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text We explore how to start running well, recover from injury without fear, and build habits that last. Coach Charissa shares mindset shifts, practical tools, and small nutrition changes that stack into long-term progress. • reframing injury from avoidance to performance focus • building confidence during setbacks and embracing rest • when to see a physio vs a massage therapist • gait analysis, shoe fit, and bodyweight strength basics • beginner structure with Couch to 5K and consistency • fuelling well, watching liquid calories, and 80/20 whole food rule • forming habits by week six with non‑negotiables • sustainable training split and recovery as strategy • swapping dopamine from food to movement • seasonal and local eating for energy and health • aiming for longevity and reverse‑engineering today’s choices Find Charissa on Instagram: @charissahalonen. “If you send me a DM, I’m the person that you’re talking to.” Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text We trace Charissa Halonen’s path from competitive dance to her first marathon and into a coaching philosophy that blends strength, mindset, and sustainable habits. She shares why glutes drive performance, how protein protects muscle, and how micro-steps carry you through hard miles. • dance foundation shaping athletic discipline • college movement habits and yoga • massage therapy career informing body literacy • first marathon lessons in heat and mindset • training plans as daily cup: training, sleep, nutrition, recovery • strength before cardio for weight loss and durability • glute and calf priorities for stable, powerful stride • core and shoulder-hip linkage for efficient running • plyometrics and mobility for adaptability and power • coaching process, standards, and community support • online tools enabling accountability and measurable change Don’t forget we have part two of this wonderful conversation next week Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text We explore how to make running and strength a natural part of life by focusing on repetitions, joy, and tiny steps that compound. Allyson Hurley shares a simple at‑home routine for runners, why “more is better” is a myth, and how to navigate social media pressure with a healthier mindset. • habit formation built on repetitions not calendar days • choosing movement you enjoy to improve adherence • step goals scaled gradually for realistic progress • habit stacking with simple anchors like morning routines • time versus distance training aligned to goals • treadmill versus outdoor running strategies • four-move home strength plan for runners • isometric holds, tempo and progression with bands or dumbbells • injury reduction through core and hip strength • ageing, bone health and the value of strong legs • myth-busting: recovery matters more than endless sessions • curating social media to avoid comparison traps • recommended reads: Women Strong and Atomic Habits • morning workouts as a consistency advantage • mindset as the starting point for running strong Follow Allison: h ttps://www.allysoncoaches.com • Social: Allyson's Instagram • Free macro planner available on her website Strong Women Lift Each Other Up by Molly Galbraith. Atomic Habits by James Clear. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text We explore how small, smart strength work and flexible habits can make running feel better, hurt less, and fit real life. Allyson shares behaviour-change tools from her probation work, a candid story of burnout, and a practical approach to food that leaves room for joy. • Allyson’s non-traditional path into coaching and running • Behaviour change principles that transfer from probation to performance • Why runners neglect strength and how to fix it • Simple home-based strength moves for hips, glutes and core • Progression, recovery timing and weekly structure • Growth mindset versus fixed mindset for endurance • Habit strategies that reduce friction and build consistency • Nutrition lessons from overtraining and under-eating • “All foods fit” approach for sustainable weight loss and energy • Key takeaways and preview of part two Don’t forget to tune in to part two next week, or if you’re listening in the future, check out both interviews in our catalog Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Strength training is an essential but often misunderstood element for recreational runners looking to enhance performance and prevent injuries. Coach Alicia Carrillo shares practical advice on how runners should approach strength training for maximum benefit without falling into common traps. • Basic movement patterns all runners need: squats, hinges (RDLs/hip thrusts), upper body push/pull, and core work • Focus on unilateral (single leg/arm) training which translates better to running movements • Plyometric exercises like broad jumps and pogo jumps build tendon strength, especially in the Achilles • The biggest mistake: trying to make strength training into cardio by rushing through with minimal rest • Optimal rep range is 5-8 with heavier weights rather than high-rep muscular endurance work • Strength training builds mental toughness that carries over to challenging running sessions • Misconception debunked: strength training won't cause runners to "bulk up" when done properly • Quality over quantity: 4-8 exercises, 2-3 sets, performed with proper form and adequate rest • Beyond performance: strength training enhances quality of life and functionality as we age If you've been neglecting strength training or approaching it incorrectly, now is the time to incorporate these principles into your routine. Your future running self will thank you! Alycia Carrillo Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Strength and conditioning coach Alycia Carrillo shares how proper strength training can transform your running performance and help prevent common injuries while adapting to individual preferences and lifestyles. • Growing up as the daughter of a track coach who specialised in distance events • Transitioning from collegiate long jump to strength coaching after a career-ending back injury • Adapting coaching methods from elite athletes to everyday runners with busy lives • Finding what training elements clients enjoy to build consistency and motivation • Creating personalised programs that play to individual strengths rather than forcing traditional approaches • Understanding the physiological benefits of strength training for runners, including improved tendon resilience • Developing better running economy and muscle fiber recruitment through strategic strength work • Balancing strength training volume throughout a marathon training cycle • Adjusting expectations and training loads for clients with full-time jobs and families • Using data and communication to track progress and make adjustments Check out next week's episode for part two of our conversation with Alicia, where we'll dive deeper into strength training for runners. Alycia Carrillo Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Nutritional expert Lisa Franz shares insights on meal timing, protein intake, and strength training specifically designed for runners who want to optimize their performance and overall health. • The most important factor for weight management is overall daily calorie and protein consumption, not necessarily meal frequency • Adding a protein-containing snack (200-300 calories) in the afternoon can prevent energy crashes and overeating at dinner • AI food tracking apps have limitations but can work as supportive tools when combined with manual estimation • Aim for 80-90% of your diet from whole foods for better satiety, but embrace moderation rather than extreme restrictions • Strength training for runners should focus on neglected muscles: glutes, upper back, lateral movements, and core stability • Train in the 6-20 rep range for optimal strength benefits without compromising running performance • Self-talk and mindset significantly impact nutritional success – reframing negative narratives creates sustainable change • Having supportive conversations with family/friends about your health goals helps establish your new healthy identity For more information or to connect with Lisa, visit Nutrition Coaching and Life on Instagram, LinkedIn, YouTube, or check out the Nutrition and Life Podcast. Lisa Franz Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Running performance depends as much on what you eat as how you train, and nutrition expert Lisa Franz breaks down the essentials that can transform your results. Most runners either consume too many calories or consistently undereat, particularly when it comes to protein and other key nutrients. • Start with tracking your food for 1-2 months as an educational tool to understand what you're actually consuming • Aim for one gram of protein per pound of goal body weight – most runners need double what they're currently eating • Protein is crucial for more than just muscles – it builds connective tissue, aids recovery, and helps manage hunger • Whole foods naturally help you consume about 500 fewer calories compared to processed foods • Build your plate with approximately 25% lean protein, 50% fruits and vegetables, and 25% quality carbs plus healthy fats • Personalise portions based on your training volume, body size, and specific goals • Five servings of fruits and vegetables daily provides essential nutrients for performance and recovery Don't miss next week's episode where Lisa returns to share more nutrition insights for runners! Lisa Franz Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Dr. Amy Novotny shares her revolutionary approach to running injuries through proper breathing mechanics and body positioning. We explore how this treatment method can transform running performance by addressing root causes rather than symptoms. • Poor breathing mechanics lead to improper positioning and eventual running injuries • Most running injuries stem from positional problems, not weakness or lack of flexibility • When the ribcage lifts during breathing, the pelvis cannot maintain a neutral position • Dr. Novotny dropped seven minutes from her marathon time using these techniques • Recovery time dramatically improves with proper breathing techniques • Children naturally use correct mechanics before developing poor habits • Schools could incorporate breathing mechanics into curriculum from elementary age • Learning to relax and change breathing mechanics is essential for injury-free running • Data-driven running can sometimes disconnect us from our body's natural signals • Techniques can be learned remotely via video consultations For consultations or to learn more about these techniques, visit PABRinstitute.com where Dr. Novotny offers free 15-minute consultations to discuss your specific needs. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Dr. Amy Novotny, a physical therapist turned breathing and pain specialist, shares her revolutionary approach to running performance and pain management through proper breathing mechanics. After discovering that changing her breathing technique eliminated her running pain and improved her marathon times by 14 minutes, she developed the Pain Awareness Breathing Relief method to help other runners transform their performance. • Physical therapist with impressive running credentials: 40 marathons, 10 ultras including two 100-milers, and an Ironman • Common misconception: diaphragmatic breathing is NOT belly breathing • Pushing your belly out when inhaling actually engages back muscles and triggers fight-or-flight response • Proper technique: allow belly to "spill out" when exhaling, not suck in • Correct breathing is our natural state as children, but stress changes our patterns over time • Pain often attributed to aging is actually from accumulated stress-altered breathing • Learning proper mechanics takes approximately six weeks of consistent practice • Proper breathing shifts the body from stress-dominant state to balanced, relaxed state even during exercise • Technique helps engage correct muscles (hamstrings, inner thighs) while deactivating overworked ones Dr Amy Novotny's website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Sports psychologist Michael Huber returns for part two of our conversation, diving into practical strategies to calm race day nerves and enhance performance through mental training. We explore how proper preparation creates confidence and discuss techniques to transform pre-race anxiety into positive excitement. • Understanding why you're running helps reframe nervousness as excitement • Training your mind alongside your body creates exponential performance benefits • Preparation includes having mental responses ready for when discomfort intensifies • Deep breathing techniques can physiologically reduce anxiety during races • Giving yourself permission to adapt your race strategy reduces pressure • Social media comparisons can be reframed as sources of confidence rather than inadequacy • The way we think affects how we feel, which directly impacts performance • Runners often overthink comparisons with others rather than focusing on their own race • Mindfulness practices like yoga can help develop mental clarity and breathing control • Creating positive mental associations can counteract mid-race anxiety For more mental training resources, Michael recommends "The Brave Athlete" by Dr. Simon Marshall and Lesley Paterson, which offers practical exercises specifically designed for endurance athletes. Find Michael at MichaelVHuber.com for more resources, blogs, and podcasts. The Brave Athlete Michael's Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text In this eye-opening discussion with certified mental performance coach Michael Huber, we explore the crucial but often overlooked mental aspects of running that can make or break your performance, enjoyment, and long-term commitment to the sport. • Mental strategies can help runners push through self-doubt and pain during races and training • The importance of having a mental plan before starting a run, just as you'd have a physical training plan • How writing intentions or mantras on your hand provides visual reminders during difficult moments • Reframing your relationship with pain—seeing it as evidence of effort rather than something negative • Breaking larger goals into smaller segments creates clearer connections between daily actions and long-term aspirations • Viewing injuries as opportunities to strengthen neglected areas rather than purely as setbacks • Mental flexibility helps with both running challenges and everyday life situations • Focusing on the process and character development rather than solely on outcome goals • Acceptance and curiosity about discomfort can help during the return from injury Join us next week for part two as we continue our conversation with Michael about how the mind can become an integral part of your training plan. Michael's Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Aleksandar Matic shares his journey from beginner to sub-three-hour marathoner and reveals the secrets to building consistency in your running practice. • Coach Aleksandar emphasizes breaking the "all or nothing" mindset new runners often bring to training • Running success requires building block by block rather than immediate perfection • Learning your relationship with running helps you discover what approach works best for your body • Progress in running often transfers to other areas of life - clients frequently get promotions after completing races • Consistency trumps perfection - keeping momentum with shorter workouts is better than skipping sessions entirely • Exercise improves work productivity despite physical fatigue • The key to marathon success is high weekly mileage to build endurance for the final miles • Core strength becomes crucial when legs fatigue in late marathon stages • Novablast shoes are versatile for multiple training types - save carbon-plated shoes for race day • Don't fear starting slower than you think you should - no pace is too slow for beginners Aleksandar Matic Links Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Aleksandar Matic , a software engineer turned running coach, shares his journey from viewing running as punishment in Serbian schools to becoming the voice behind one of the largest running communities in the Balkans. His patient coaching approach has helped over 200 runners complete their first races and transformed their bucket-list goals into sustainable, healthy lifestyles. • Growing up in Serbia, running was used as punishment in schools, creating negative associations with the sport • Aleksandar's perspective changed during high school in the United States, where he experienced a supportive running community • As a late bloomer to marathon running, Aleksandar took 10 years to attempt his first marathon out of respect for the distance • His coaching philosophy emphasizes consistency and understanding individual capacity rather than focusing on pace • The Belgrade Marathon has grown from 2,000 participants with reluctant community support to 15,000 runners and citywide celebration • Aleksandar identifies the millennial and Gen Z generations as driving the cultural shift toward running in the Balkans • Creating running content on TikTok requires balancing popular topics with content that provides genuine value • The challenge for both runners and content creators is avoiding the trap of seeking quick results instead of building consistency. Aleksandar Links Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text We explore the fascinating world of cadence running with running experts Sophie and Lydia from the Strongest Stride podcast, diving into how to incorporate this technique into your running schedule and the impacts of different running forms. • Heel striking acts like a brake on your forward momentum, potentially increasing injury risk around the knee joint • The 180 steps per minute cadence isn't a universal target – individual factors determine optimal cadence • Consistency in training and building strength matter more than perfect form for most runners • The genetic components of running ability play a significant role at the elite level • Australia's running culture has transformed from a niche hobby to mainstream activity since COVID-19 • The psychology behind why runners voluntarily subject themselves to suffering provides insights into human motivation • Every runner has a unique story and journey worth exploring • Ocean swimming, cycling, tennis and soccer provide great cross-training alternatives Connect with the Strongest Stride podcast on all major podcast platforms and find them on Instagram and YouTube @StrongerStride. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Brian's RunPod welcomes physiotherapists Sophie and Lydia from the Stronger Stride podcast who reveal how physical rehabilitation builds both body strength and mental resilience in injured runners. • The psychological impact of running injuries extends beyond physical pain to isolation from running communities and endorphin deprivation • Successful rehabilitation requires patient commitment and understanding why specific exercises matter • Physiotherapy success comes from patients following through consistently with prescribed exercises • Effective strength training for runners should focus on 3-4 sets of 6-8 reps with relatively heavy weights • Key strength exercises include squats, deadlifts, single-leg movements, and calf raises • Plyometric exercises like pogo hops improve running efficiency by enhancing tendon elasticity • Cadence adjustments (increasing steps per minute) can significantly reduce knee pain for many runners • Running form doesn't have one "correct" style—both heel striking and forefoot running can be efficient Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Sophie and Lydia from the Strong Stride podcast join Brian to discuss their journey from high school acquaintances to podcast partners. These two running powerhouses share insights on how they met, their experiences growing up active in Australia, and what inspired them to start a podcast that explores running, motivation, women's health, and strength training. • Sophie and Lydia met at high school but became friends after running a 6K community race together following their final maths exam • Both grew up in active Australian households with strong sporting influences • Lydia's multiple injuries in youth led her to study physiotherapy to help injured runners • The podcast began while working at a running shoes store, sparked by conversations with customers • Their most popular episode features "Aidan the dietitian" - nutrition content resonates strongly with runners • For beginner runners: avoid doing too much too soon and focus on consistency over intensity • Strength training provides a crucial buffer that helps the body handle the stress of running • Injuries affect mental health significantly, especially when they impact daily activities beyond running • Having multiple activities and identities helps runners cope when they can't run due to injury Listen to the Strong Stride podcast for science-based discussions on all aspects of running and follow Sophie and Lydia for practical advice on building sustainable running habits. Stronger Stride Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Brian Patterson continues his enlightening conversation with Ella Proietti, founder of Barrella.co.u k and barre fitness specialist with over 10 years of experience teaching this transformative workout. • Barre fitness combines ballet techniques with strength training and flexibility work • Equipment like weights, resistance bands and Pilates balls intensify the workout • Many people attend barre classes for rehabilitation from injuries • Particularly effective for strengthening glutes, loosening tight hips, and addressing IT band issues • Barre classes create quick results through challenging isometric holds and pulsing movements • Class structure includes warm-up, bar work with equipment, stretching, and floor exercises • The workout targets muscles most runners don't normally engage • Clients often experience immediate benefits including feeling "taller" after class • Common misconception that barre is just graceful ballet movements when it's actually intense strength work • Many celebrities including Madonna and professional athletes incorporate barre into their fitness routines • Barre instructors develop their own teaching style and adapt exercises to client needs For more information or to try a class, visit barella.co.uk or find Ella on Instagram and Facebook @BarellaClasses. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Ella Proietti , founder of Barella.co.uk, shares her journey from marketing executive to Barre fitness specialist and movement expert, explaining how this ballet-inspired workout can transform runners' performance and prevent injuries. • Transitioning to fitness at age 40 after a decade-long marketing career • Starting with Zumba classes where other participants mistook her for a professional dancer • Building a fitness business gradually from zero attendees at her first class • The history of Barre fitness, developed by ex-ballerina Lottie Burke in the 1930s • How Barre combines ballet positions with Pilates precision and strength conditioning • The structure of a Barre class: warm-up, bar work, floor exercises and stretching • Why Barre specifically helps runners: strengthening glutes, improving posture and core stability • Common issues in runners: tight hamstrings, weak glutes, poor core engagement • How the class accommodates all fitness levels with modifications and options • The community aspect of group fitness: "People who bar together, stay together" Find Ella at Barella.co.uk to discover how bar training can revolutionise your running performance. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text Vanessa and Beverly from Stretch Life explain how assisted stretching through Proprioceptive Neuromuscular Facilitation (PNF) can prevent common running injuries and improve performance. They share insights on why proper stretching techniques are crucial for both physical recovery and mental wellbeing. • Runners get injured due to increased tension in muscle groups that restricts movement and alters running mechanics • Poor body alignment awareness causes many runners to develop compensation patterns that lead to injury • PNF stretching both increases flexibility and engages muscles during resistance, improving balance and functional mobility • Unlike static stretching, PNF reduces cortisol levels and calms the nervous system, creating an emotional release for many clients • Home stretching cannot replicate professional PNF techniques and may cause micro-tears that lead to increased tightness • Static stretching should be done post-workout, while dynamic mobility exercises are better for warm-ups • Stretch Life offers specialized stretching sequences specifically designed for runners' bodies and common problem areas • Regular professional stretching supports long-term mobility and helps maintain functional movement into older age If you're interested in trying PNF stretching, check out Stretch Life for their runner-specific stretching packages to prevent injuries and improve your performance. Stretch Life Website Stretch Life Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text We explore the revolutionary world of PNF stretching with Vanessa Lenssen , founder of Stretch Life , and Beverly Analuwa, studio manager and physiotherapist, diving into how this technique can transform a runner's flexibility, prevent injuries, and boost performance. • PNF stretching works by retraining your nervous system, not just stretching muscles • Developed in the 1940s, this method is still taught in physiotherapy programmes today • The technique sends signals to your brain that it's safe to move beyond your natural stretch reflex • Unlike static stretching, PNF creates muscle memory for sustainable, long-term flexibility • Benefits include reduced inflammation, better sleep, improved joint alignment, and pain reduction • Breathing techniques are crucial to achieving deeper stretches and calming the nervous system • Sessions provide immediate improvements in range of motion without causing pain • Ideal frequency is a 50-minute session every two weeks • Perfect for runners of all levels from casual parkrunners to marathon competitors • One client eliminated shin splints and met his marathon time goals after eight sessions Come experience how PNF stretching can help you move better, feel taller, and unlock flexibility you never knew you had. Stretch Life Website Stretch Life Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text We welcome back author and ultra-runner Merili Freear who shares her journey from completing a 100-mile race to discovering poetry as a healing practice, along with advice for both new runners and those recovering from injury. • Merili discusses the unexpected mental challenges she faced after completing her first 100-mile ultramarathon • How developing a gratitude practice led her to writing poetry as a form of healing • Her poetry collection "Whispers and Footsteps" explores her journey through doubt and self-discovery • Advice for new runners: "Start small and don't worry about how it looks - just run for fun first" • Tips for runners recovering from injury, including cross-training outdoors and writing yourself a sympathy card • Future ambitions include potentially running a 230-mile national trail across Estonia • Recommendation for injured runners: "Rebound: Train Your Mind to Bounce Back Stronger from Sport Injuries" by Carrie Jackson and Cindy Kuzma Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod

Send us a text We welcome back Merili Freear to discuss her remarkable journey since her last appearance, including completing a grueling 100-mile ultra marathon and venturing into poetry. • Marketing her book helped Merili overcome shame about her depression and mental health struggles • Digital marketing course provided new skills she wouldn't have pursued without the book • Training for a 100-mile ultra focuses primarily on mental preparation rather than just physical conditioning • Robin Hood 100 race features canal paths and two 30-mile woodland loops with strategic aid stations • Weather extremes during the race (intense heat followed by heavy rain) contributed to nearly half the field dropping out • Support runners allowed to join after 52 miles helped Morelli through difficult night sections • Ultra running community is more welcoming with less emphasis on times compared to marathon culture • Walking during ultras is normalized, creating less pressure than marathons where finish times are scrutinized • Morelli finds satisfaction in inspiring ordinary runners to attempt extraordinary challenges Join us next week for the second part of our conversation with Morelli as we explore her future plans and newfound passion for poetry. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram My Favourite Band Support the show Brian's Run Pod