Podcasts · Sports · Health & Fitness

The Running Channel Podcast

The Running Channel

236 episodes

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world and answers to your burning running questions. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

More about the show

For all enquiries contact podcast@therunningchannel.com.

Episodes page 1 of 5

  1. 193: Is Running a Marathon Actually an Achievement Anymore?

    · 38 min · S1 E193

    With marathon participation on the rise and more runners taking on ultra-marathon distances, backyard ultras and multi-day events, we ask the question - has the marathon distance become normalised? Andy, Rick and Sarah…

  2. 192: Strides: The Key to Speed and Running Economy

    · 47 min · S1 E192

    In this week's episode Andy, Sarah and Rick dive into how to improve your speed and running economy with strides. They talk all about how to add them into your training, why they're important and who should be doing…

  3. 191: Why Are People Cheating In Marathons?

    · 40 min · S1 E191

    In this week’s episode, Andy, Rick and Sarah dive into the seemingly growing problem of cheating in marathons. Is it becoming more common, or has it always been going on and social media is simply making it harder for…

  4. 190: What is Running Culture Really Like Across The World?

    · 37 min · S1 E190

    In this week's episode, Rick recaps his trip to Los Angeles for the On Squad Race; we hear all about Sarah's hen do antics and Andy's expedition on the trails. And we dive into Tigst Assefa's performance at the Berlin…

  5. “I was truly humbled..." Andy’s First Trail Race Debrief (BONUS FREE EPISODE)

    · 28 min · S1 E1

    Andy shares a full debrief after his first-ever trail race, the 2 Valleys Trail Race, over the weekend. 22km with over 400m of elevation meant Andy stepped completely out of his comfort zone, aiming to finish on the…

  6. 189: How to Run Faster With Less Effort

    · 43 min · S1 E189

    Both Sarah and Rick ran their respective half marathon and one-mile races in Copenhagen, spending most of their races in Zone 4. They take a look at what they could work on to improve their running economy, with the…

  7. 188/3: Sarah Runs 1:41:53 at the Copenhagen Half Marathon... Full Debrief!

    · 34 min · S1 E3

    Sarah wraps up this three-part mini-series with a deep dive into her experience of running the Copenhagen Half Marathon, as part of the World Athletics Road Running Championships. After a challenging training block,…

  8. 188/2: How to Plan and Execute the Ultimate Race Strategy

    · 44 min · S1 E2

    It’s Day 1 in Copenhagen, and Rick has a newfound respect for a very different type of race, as he recaps his experience of taking on the Mile - where he had one goal in mind: to beat Sarah’s best effort of 6 minutes…

  9. 188/1: The Secrets to a Perfect Race Week

    · 45 min · S1 E188

    This is Day 1 of our three-part mini-series in Copenhagen for the World Athletics Road Running Championships. In this episode, we’re getting into everything you need to know ahead of race week. From carb loading for…

  10. 187: Are Your Long Runs the Biggest Risk Factor for Injury?

    · 28 min · S1 E187

    Is the 10% rule for increasing your running mileage actually a myth? And are runners really honest with their physios about how much they’re training? This week, Andy, Sarah and Rick take a closer look at running…

  11. 186: HIIT or Heavy Weights: What Makes You A Better Runner?

    · 41 min · S1 E186

    HIIT or heavy weight lifting - which one is better for runners? That’s the question we’re answering in this week’s episode of The Running Channel Podcast. Both types of training have their benefits, but which one can…

  12. 185: The Secret to Running Stronger as You Get Older

    · 35 min · S1 E185

    Andy, Rick and Sarah explore what happens to your body as you get older, how this can impact your running and what you can do to continue progressing and improving your performance even as you age. Andy and Rick also…

  13. 184: Fuelling Has Become Too Complicated. Here’s What Actually Matters

    · 42 min · S1 E184

    This week, Andy and Rick are joined by Jonah Rosner, who became one of the youngest sport scientists in NFL history at just 25. They explore how sports fuelling and supplementation are constantly evolving and tearing…

  14. 183: Is Athletics A Dying Sport? (And Can We Save It)

    · 41 min · S1 E183

    Following Josh Kerr’s comments that the prize money for breaking the One Mile World Record was “ridiculous” and “appalling”, we take a closer look at the state of athletics and ask a bigger question: why does one of…

  15. 182: Are Trail Runners Happier Than Road Runners?

    · 39 min · S1 E182

    In episode 182, Sarah and Rick are joined by Jess Best, a Doctoral Researcher at the University of Westminster who explores the psychological transformation that takes place in trail and ultra-marathon runners. Jess…

  16. 181: The Science Behind Cross-Training: Does It Make You a Better Runner?

    · 36 min · S1 E181

    In this week's episode, we debrief on Josh Kerr's mile world record and talk all about how cross-training can improve your running. Whether you're coming back from an injury or are injured and want to keep your…

  17. 180: Are Runners Addicted To Racing?

    · 44 min · S1 E180

    In episode 180, join Andy, Sarah and Tom as they answer the question: Are Runners Addicted To Racing? They cover why racing is important and how to make sure you're not overdoing it. PLUS stay tuned to find out more…

  18. What It Really Takes To Break A World Record | Josh Kerr Full Interview

    · 26 min · S1 E2

    Josh Kerr wants to run a marathon?! We got the chance to sit down with the new mile WORLD RECORD holder Josh Kerr and quiz him about all things running. Andy has never been so excited for an interview! What does it…

  19. TRC BREAKING NEWS: Josh Kerr Smashes the Mile World Record

    · 17 min · S1 E1

    WOW! History was made at the London Diamond League as Josh Kerr ran a mind-blowing 3:42.66 to break the men's mile world record, a mark that had stood since 1999, when Hicham El Guerrouj set it. Andy and Sarah unpack…

  20. 179: Everything Runners Get Wrong About Heart Rate

    · 38 min · S1 E179

    In this week's episode, Andy, Sarah, and Rick are live from the PUMA store on Oxford Street as they help you to understand running and heart rate. They are also joined by elite runner and PUMA athlete Lucy Reid who…

  21. 178: How To Train Smarter and Race Stronger in Summer

    · 45 min · S1 E178

    In this week's episode, Andy, Sarah and Rick come to you from the Love Trails Festival to share practical advice to help you train smarter, race stronger, and stay motivated throughout the summer, From managing the…

  22. 177: Stay Injury-Free: Simple Ways to Prevent Running Injuries

    · 33 min · S1 E177

    Running injuries aren't always avoidable, but there are simple and effective ways to reduce your risk, without adding hours to your training week. Whether you're in the middle of a training block, building your…

  23. 176: Does Foot Strike Really Matter?

    · 32 min · S1 E176

    In episode 176 Sarah, Andy and Rick discuss whether heel striking is something that runners actually need to change? Is there such a thing as 'perfect running form' or do our bodies actually know best? Plus the trio go…

  24. 175: Simple Changes That Will Make You a Better Runner

    · 55 min · S1 E175

    In Episode 175, Andy, Rick and Sarah turn back the clock and share the things they wish they'd known when they first started running - the lessons that would have saved them time, money and sores (the chafing veterans…

  25. 174: How To Run A Faster 5K By Running Less

    · 43 min · S1 E174

    Andy, Rick and Sarah dive into their experience in Berlin, fresh off their On Squad race and answer the all-important question: Can Andy really beat Noah Lyles over 1500m? They also explore how power-based exercises…

  26. 173: The Running Questions Everyone Wants Answered

    · 52 min · S1 E173

    Andy, Rick and Sarah tackle your brilliant questions in this special Q&A episode. From how to run in the heat, training for your first 5K to looking after your skin as a runner... no topic is left uncovered. This…

  27. 172: What Can We Learn from Elites & Why the Enhanced Games Failed

    · 47 min · S1 E172

    Andy and Rick are joined by Mark from The Running Channel to break down an extraordinary year for elite running. In April alone, five of the ten fastest men’s marathon times in history were recorded, while this year…

  28. 171: Running Alone Is Holding You Back... Here's Why

    · 38 min · S1 E171

    Running is often seen as a solo sport, but could running alone be limiting your progress and performance? Andy, Rick and Sarah explore the scientific evidence showing how running with others can boost performance,…

  29. 170: How To Train For Shorter Distances After a Big Race

    · 44 min · S1 E170

    After months of marathon training, what comes next? Whether you’ve just crossed the finish line, you’re currently training for a marathon or you’ve got one booked - this episode is all about making the most of the…

  30. 169: This Is What Happens To Your Body After a Race

    · 48 min · S1 E169

    Andy, Sarah and Rick dive into the science of what happens to your body after running a race. From intense muscle soreness and a weakened immune system to the huge impact on your central nervous system. If you’ve ever…

  31. 168: From Start to Finish, Rick Relives the London Marathon in a Black Cab

    · 1 h 00 min · S1 E168

    London Marathon fever isn't over just yet, and this week’s episode brings something a little different. We take you inside a full race debrief, recorded in the back of a classic London black cab as it drives the…

  32. TRC BREAKING NEWS: History Made at London Marathon 2026!

    · 12 min · S1 E2

    What. A. Race! History unfolded on The Mall on Sunday as Sabastian Sawe surged to a sensational victory at the London Marathon, delivering one of the standout performances in recent memory. Close behind, Yomif…

  33. 167: The Running Channel... LIVE From The London Marathon 2026!

    · 45 min · S1 E167

    Welcome to The Running Channel Podcast, LIVE from the London Marathon 2026! In this special episode, you’ll hear all about Rick’s nerves and preparations as he lines up for his first marathon in nine years. Sarah…

  34. 166: Breaking 3:30 - Sarah's Rotterdam Marathon Debrief

    · 52 min · S1 E166

    Sarah lined up at the Rotterdam Marathon with one goal: sub-3:30. This episode is an open and honest debrief of her race day experience and the hard work she put into her training, both mentally and physically. Sarah…

  35. FREE BONUS CLUB PODCAST: Joe Wicks and Daddy Pig are Running London Marathon

    · 44 min · S1 E1

    In this episode, Rick and Sarah are joined by Joe Wicks, the British fitness coach, author and TV presenter known for his Lean in 15 HIIT workouts and for becoming the “nation’s PE teacher” during the COVID-19…

  36. 165: How To Reframe Negative Thoughts and Achieve Your Goals

    · 45 min · S1 E165

    Disclaimer: This episode includes discussions around mental health which some listeners may find distressing. Andy and Sarah are joined by sports psychiatrist Dr. Amit Mistry, who works closely with ASICS in their…

  37. 164: Is Every Runner Under Fuelling?

    · 52 min · S1 E164

    Admit it... you’ve finished a long run, jumped straight on the sofa and scrolled through Strava before even thinking about food. Sarah and Rick are joined by special guest Aubrey to unpack how many grams of…

  38. 163: How To Build Your Perfect Running Week

    · 47 min · S1 E163

    Sarah is back... and she has some bones to pick with Andy, Rick and even Producer Owen! The podcast trio break down the most effective way you can build your perfect running week. They dive into what Rate of Perceived…

  39. 162: The Most Important Factor Runners Ignore

    · 50 min · S1 E162

    Running economy is a metric that's often overlooked. So what exactly is it? What does good running economy feel like? And most importantly, how can you improve yours? Andy, Rick and Sarah also recap a wild night out…

  40. 161: "I Was Never Going To Quit" | 100 Marathons in 100 Days Across India

    · 56 min · S1 E161

    Andy and Rick are joined by Hannah Cox, who completed an extraordinary challenge: running 100 marathons in 100 days across India, despite only starting running five months earlier. In this episode, Hannah shares how…

  41. 160: The Psychological Cost of Chasing PBs

    · 47 min · S1 E160

    We’re LIVE from ASICS in London, where Andy, Rick and Sarah explore the psychological toll of constantly chasing a personal best. Together, they discuss how social media and constant comparison are increasing the…

  42. 159: What’s Harder: Your First Marathon or Your Fastest Marathon?

    · 49 min · S1 E159

    In Episode 159, Andy, Rick, and Sarah dive into a classic runner’s debate: is it harder to complete your first marathon or to chase your fastest one? Each comes with its own unique challenges, and you only really…

  43. 158: "I Couldn't Breathe" – Tom’s Attempt at the World’s Highest Marathon

    · 46 min · S1 E158

    In episode 158 of The Running Channel Podcast, Tom discusses his experience of attempting to complete The World's Highest Marathon. With a start line at 6,893m this was always going to be a test of will, grit and…

  44. 157: The Role of Genetics in Running Performance

    · 50 min · S1 E157

    In episode 157, Sarah, Rick and Andy delve into how much running skill comes from your genetics versus training and hard work. In another universe could Rick have made the Olympics if he'd spent less time in the hot…

  45. 156: We Answer The Most Googled Running Questions...

    · 46 min · S1 E156

    If you love an episode that spirals into laughter, chaos, and fiery debate, this one’s for you. Andy, Rick, and Sarah dive headfirst into the most Googled running questions, unpacking them one by one. Expect big…

  46. 155: How To Master Treadmill Training (& the Harry Styles marathon rumour)

    · 46 min · S1 E155

    In episode 155, Andy, Rick and Sarah break down how to master the treadmill and unlock its full benefits for training and speed. Cold weather or not, there are countless ways to make the treadmill work for you and they…

  47. 154: Everything You Need To Know About Super Shoes

    · 44 min · S1 E154

    Super shoes have revolutionised running since Eliud Kipchoge first laced up the Nike Vaporfly in 2016. Once reserved for elite athletes, these carbon-plated shoes are now everywhere - but are they right for you? Who…

  48. 153: Boost Your VO2 Max With No Additional Training

    · 55 min · S1 E153

    We’re always talking about fine margins in running, and this week Andy, Rick, and Sarah dive into two potential game-changers: altitude training and the surprisingly powerful role of hot baths. What is altitude…

  49. 152: Is There a Wrong Way to Race a 5K? Debunking 5 Common 5K Myths

    · 50 min · S1 E152

    Is a 5K race the hardest distance to execute perfectly? Is there any room for error? Can you wing it on race day? Do you really need to carb load? These are just some of the questions runners ask when it comes to…

  50. 151: Here's What People Are Getting Wrong With Marathons

    · 46 min · S1 E151

    In episode 151 we're talking about marathons! Rick has started thinking about marathon training (finally) and it's time to tell him what not to do and what to do in order to line up and be ready to tackle 26.2 miles.…

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