Thinking about running your first half marathon? Or looking to improve on your next one?

This week we chat to James Stirling, better known as London Fitness Guy, who specialises in helping busy people build strength and sustainable fitness habits. James is currently completing the SuperHalfs Challenge — six iconic half marathons across Europe — and shares the lessons he's learned.

In this episode we discuss:

 * Why the half marathon is one of the most achievable and rewarding race distances
 * How to structure a simple, effective 12-week training plan
 * The biggest mistake most runners make
 * How strength training can actually make you a faster runner
 * How much strength training is enough
 * The exercises you really need to improve running economy
 * How to pace your long runs
 * When and how to introduce speed sessions
 * Why you probably don't need to run the full 13.1 miles before race day
 * Fuel, recovery and sleep strategies that help you perform your best
 * James' top three tips for half marathon success

Follow James (London Fitness Guy [https://www.instagram.com/london_fitness_guy/]) for simple, science-backed strength workouts for runners.

Half Marathon Training Tips with James Stirling (London Fitness Guy)

When Alex Feechan started mountain biking with a group of women in the Scottish Borders, she noticed something frustrating. The men's section dominated outdoor shops, while the women's offering often felt like an afterthought.

That experience inspired her to leave a successful career designing knitwear for high-end brands, to launch FINDRA, an outdoor clothing brand designed by women, for women.

In this episode, Alex shares how conversations with real women shaped every stage of the business, why representation matters, and why the right clothing can help remove barriers that stop people getting outdoors.

We discuss:

 * The "shrink it and pink it" approach to women's outdoor clothing
 * How poor-fitting kit can become a barrier to running and outdoor activity
 * Why comfort and confidence matter just as much as technical performance
 * How FINDRA involves women in designing new products
 * Sustainability, community and building a purpose-led business

Whether you're a trail runner, walker or simply love spending time outdoors, this episode is a reminder that getting outside should be about enjoying yourself – not worrying about whether you fit the mould.

Follow Findra on Instagram [https://www.instagram.com/findraclothing/]

Why women deserve better running kit | Alex Feechan, Founder of FINDRA

For most runners, Lazarus "Laz" Lake is the creator of the Barkley Marathons and the inventor of the Backyard Ultra. But after spending a year filming the first authorised documentary about him, filmmaker Paul Mellor [https://www.instagram.com/mrpaulmellor/] has discovered there's much more to the man than his legendary races.

Paul takes us behind the scenes of the documentary and shares what it's like spending hundreds of hours with one of endurance sport's most fascinating characters.

We explore why Laz finally agreed to tell his own story, how his unconventional approach to race directing has influenced the running world, and why he believes running isn't about finding the fastest athlete.

Along the way, Paul reveals the experiences that shaped Laz's outlook on life, from childhood adversity to walking across America in his seventies, and explains why he believes Laz's influence on running will only continue to grow.

In this episode we discuss:

 * Why Laz finally agreed to an authorised documentary
 * The man behind the Barkley Marathons
 * The philosophy behind Backyard Ultras
 * Why Laz believes your mind quits before your body
 * The real purpose of failure in endurance sport
 * The surprising warmth behind Laz's public persona
 * What shaped his outlook on life
 * Why challenge means more than winning
 * The future of the documentary

Enjoy! 



Who is the real Lazarus Lake?

In this episode of the UKRunChat Podcast, Michelle talks to Mel Bound, founder and CEO of This Woman Runs, one of the world's largest women's running communities.

What began with a simple Facebook post asking if anyone wanted to be her running buddy has grown into a movement supporting tens of thousands of women across the UK through free weekly walks, runs and beginner-friendly programmes.

Mel shares her own running journey, from being an asthmatic child encouraged to run by her GP, to losing her running identity after having children and recovering from major back surgery. She explains how 75 women turned up to that first run in Bristol, revealing a much bigger need for connection, confidence and belonging among women who felt excluded from traditional fitness spaces.

We discuss:

• How This Woman Runs began from a single Facebook post

• Why "the running was never really the point"

• The barriers that still stop many women from joining running groups

• The importance of community, confidence and belonging

• How volunteer Run Angels help women take their first steps into movement

• The evolution from This Mum Runs to This Woman Runs

• Building a nationwide network of women-led communities

• Why the organisation is simplifying its model around free weekly Sunday morning walks and runs

• Mel's own recent experience of injury and rebuilding confidence

• Receiving an OBE for services to women's community sport

Whether you're an experienced runner, returning after time away, or wondering if you're "the sort of person" who could join a running group, this conversation is packed with insight and encouragement.

Find out more about This Woman Runs and locate your nearest community at thiswomanruns.com [https://www.thiswomanruns.com/]

If you enjoyed this episode, please subscribe, leave a review and share it with a friend.

Mel Bound | This Woman Runs

What if your running club, community group or local organisation had access to funding that could help more people get active and break down barriers to participation?

In this episode of the UKRunChat Podcast, Michelle is joined by Tanya Kenrick, General Manager of the ISPO Impact Foundation, to discuss the Foundation's new €1 million annual fund and how it aims to support projects that use sport and outdoor activity as a force for good.

Tanya explains the Foundation's mission, the different levels of funding available, and the types of projects they hope to support from small grassroots initiatives through to larger programmes creating impact on a wider scale.

We also discuss:

• Why sport and outdoor activity are such powerful tools for creating change
• The barriers that prevent people from getting active
• The importance of community, belonging and shared experiences
• What makes a strong funding application
• Why small grassroots groups shouldn't be afraid to apply
• Examples of projects that could benefit from funding
• The application process and what organisations need to prepare

Whether you're involved in a running club, community organisation, charity or grassroots sports project, this episode offers plenty of inspiration and practical advice.

Find out more about the ISPO Impact Foundation and apply for funding at:
https://ispoimpactfoundation.org [https://ispoimpactfoundation.org/]

Applications close at midday on 30 June.

Enjoyed this episode? Please share it with your club, community group or anyone working to make sport more accessible.

The ISPO Impact Foundation | Tanya Kenrick

Just under a year after our first conversation, race director John Yelland returns to the UKRunChat Podcast to talk about the realities of organising grassroots events and why community matters more than ever.

John is the founder of Mad Hatter Sports Events in Cornwall and creator of the unique Hourglass Race, a "front yard ultra" where runners tackle two-mile laps against a steadily shrinking time limit.

In this episode we discuss the challenges facing race organisers, from rising costs and late entries to volunteer recruitment and social media marketing. We also explore what makes grassroots events special, why runners continue to return to Hourglass, and what participants can do to support the races they love.

In this episode:

 * How the last year has been for Mad Hatter Sports Events
 * Why grassroots races are facing increasing challenges
 * The impact of late race entries on organisers
 * The difficulty of promoting events through social media
 * Why creating an atmosphere matters as much as the race itself
 * The importance of volunteers and community support
 * How Hourglass differs from a traditional Backyard Ultra
 * Common mistakes first-time Hourglass runners make
 * The strategies that seem to work best in the race
 * Why some ultra runners are intimidated by the format
 * What runners can do to help keep local races alive

About Hourglass

Hourglass is a unique endurance challenge held at the Royal Cornwall Showground. Runners complete two-mile laps, starting with a 30-minute time limit. Each lap reduces by one minute until participants can no longer complete the distance within the allotted time.

The event takes place on 27 July and is organised by Mad Hatter Sports Events.

https://www.madhattersportsevents.co.uk/hourglass



Keeping Grassroots Races Alive with John Yelland

Just under a year after our first conversation, race director John Yelland returns to the UKRunChat Podcast to talk about the realities of organising grassroots events and why community matters more than ever.

John is the founder of Mad Hatter Sports Events in Cornwall and creator of the unique Hourglass Race, a "front yard ultra" where runners tackle two-mile laps against a steadily shrinking time limit.

In this episode we discuss the challenges facing race organisers, from rising costs and late entries to volunteer recruitment and social media marketing. We also explore what makes grassroots events special, why runners continue to return to Hourglass, and what participants can do to support the races they love.

In this episode:

 * How the last year has been for Mad Hatter Sports Events
 * Why grassroots races are facing increasing challenges
 * The impact of late race entries on organisers
 * The difficulty of promoting events through social media
 * Why creating an atmosphere matters as much as the race itself
 * The importance of volunteers and community support
 * How Hourglass differs from a traditional Backyard Ultra
 * Common mistakes first-time Hourglass runners make
 * The strategies that seem to work best in the race
 * Why some ultra runners are intimidated by the format
 * What runners can do to help keep local races alive

About Hourglass

Hourglass is a unique endurance challenge held at the Royal Cornwall Showground. Runners complete two-mile laps, starting with a 30-minute time limit. Each lap reduces by one minute until participants can no longer complete the distance within the allotted time.

The event takes place on 27 July and is organised by Mad Hatter Sports Events.

https://www.madhattersportsevents.co.uk/hourglass

In this inspiring episode of the UK RunChat Podcast, Michelle chats with adventurer, mountain leader, polar expedition guide, photographer, and author Alex Nemeth, the first Hungarian to complete the legendary Seven Summits challenge—climbing the highest mountain on every continent, including Mount Everest.

Alex shares the remarkable journey that took her from a marketing career in Wimbledon to summiting the world's highest peaks. Discover how a passion for photography unexpectedly led her into mountaineering, the lessons she learned from facing fear and uncertainty, and why running, cycling, and endurance training became essential tools in preparing for some of the most demanding environments on Earth.

From navigating Everest's infamous Khumbu Icefall and training in an altitude tent above 6,500 metres, to overcoming self-doubt as the only woman on several expeditions, Alex offers an honest and refreshing perspective on adventure, resilience, and personal growth.

Whether you're training for your next race, dreaming of a big challenge, or simply looking for motivation to step outside your comfort zone, this conversation is packed with insights on goal-setting, endurance, mindset, and the power of pursuing seemingly impossible dreams.

Alex also discusses her book, Beyond the Seven Summits, and shares why you don't need a mountaineering background—or even complete confidence—to achieve extraordinary things.

Topics covered:
• Climbing the Seven Summits and summiting Mount Everest
• Training for extreme endurance challenges
• The role of running and cycling in expedition preparation
• Fear of heights and overcoming limiting beliefs
• Women in adventure and endurance sports
• Altitude training and acclimatisation
• Lessons learned from success, setbacks, and the mountains

Find Alex online at Alex7Summits.com [https://www.alex7summits.com/] and on Instagram @alex7summits [https://www.instagram.com/alex7summits/].

Alex Nemeth: From Running Trails to the Seven Summits

This week on the UKRunChat Podcast, we’re joined by comedian, writer and runner Paul Tonkinson.

Paul’s new book, Running Through Sand [https://www.bloomsbury.com/uk/running-through-sand-9781399404013/], follows his attempt to complete the legendary Marathon des Sables, a 250km self-sufficient ultramarathon across the Sahara Desert.

But this conversation goes far beyond the race itself.

We talk about:

 * ageing as a runner
 * adapting to physical changes
 * losing competitiveness
 * DNFs and setbacks
 * why we seek difficult challenges later in life
 * running as emotional processing
 * the psychology of ultras
 * simplicity, presence and life in the desert
 * how running changes over decades

Paul also shares:

 * how a freak accident with dogs derailed his first MDS attempt
 * lessons from his DNF at Race to the Stones
 * why ultras are “75% mental”
 * the emotional impact of Marathon des Sables
 * why he now sees running less as competition and more as adventure

Whether you’re training for an ultra, navigating changes in your running as you get older, or simply trying to hold onto the joy of movement, this is a thoughtful and surprisingly philosophical conversation about what running gives us.

You can also hear Paul on the Running Commentary [https://open.spotify.com/show/5AkJrgUiLiKRnGX7oN9C81] podcast.

Follow Paul on Instagram [https://www.instagram.com/paultonkinson_/]

Follow Bloomsbury Outdoors [https://www.instagram.com/bloomsburyoutdoors/] on Instagram

Paul Tonkinson: Running Through Sand, Ageing & Why We Need To Do Hard Things

What if the secret to running stronger, longer and staying injury-free isn’t another hard workout, but walking?

In this episode of the UK RunChat Podcast, Michelle speaks with Dr. Courtney Conley, foot and gait specialist, founder of Gait Happens, and co-author of Walk: Your Life Depends On It — about why walking could be one of the most powerful tools runners are overlooking.

From foot strength and running longevity to shoe design, recovery and gait mechanics, this conversation is packed with practical advice that could completely change the way you think about movement.

You’ll learn:

 * Why runners still need to walk, even if you already train regularly
 * How “movement snacks” can improve recovery and reduce injury risk
 * What modern running shoes might be doing to your feet
 * Why foot strength matters more than most runners realise
 * How walking pace affects health, fitness and longevity
 * Whether pronation is really something to “fix”
 * How to build stronger, healthier feet without giving up running
 * Why walking could help you keep running for decades to come

If you’ve ever struggled with niggles, foot pain, recurring injuries or simply want to keep enjoying running as you get older, this episode is full of fascinating insights and simple takeaways you can start using straight away.

🎧 Listen now and discover why walking first might help you run forever.

Here's the link Dr Conley refers to about how foot strength is linked to the pelvic floor: https://youtu.be/Dx9_1CJuSyA?si=Eo7_fdfnW9jibUOB

Follow Dr Courtney on Instagram [https://www.instagram.com/drcourtneyconley/]

Why Runners Need to Walk More | Dr. Courtney Conley

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