What happens when marathon training meets Christmas chaos?

This week, Rob, Ben and Emma dive into all things running, recovery, and festive madness as they reflect on recent races, training wins, and the realities of staying consistent through the busiest time of the year.

From post-race recovery and the impact of new gear (including a head torch that might be better suited to Doctor Who) to pacing duties, track sessions, and triathlon plans that are definitely happening after payday, the trio share honest reflections on the ups and downs of training. They also explore how family life, cross country races, and unpredictable schedules can test even the most motivated runners.

The conversation dives deeper into the importance of structured marathon training, listening to your body, building long-term consistency, and learning to cherish those rare “perfect” runs when everything just clicks. Along the way, there’s plenty of festive fun, personal stories, and community updates—including the latest on the Run Up to Christmas challenge and Couch to Coached initiatives supporting local runners.

Whether you’re deep in a training block, struggling to balance life and running, or just looking for a relatable, festive running chat—this episode has you covered.

• The importance of recovery after big races
• How new gear can affect performance and comfort
• Balancing marathon training with family life
• Track sessions, pacing duties, and triathlon plans
• Cross country chaos and consistency in training
• Finding flow state and learning to cherish good runs
• Community motivation through Parkrun and festive challenges
• Updates on Run Up to Christmas and Couch to Coached initiatives

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, and this week… a very special guest.

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 is William Ewens— William is a Scottish runner who runs for Ayr Seaforth and the army. He is a runner who has recently achieved notable success in the track and field events. He earned his first Scotland Vest at the English Masters Inter Area Track and field championships, where he finished first out of 16 in the 1500m race, securing valuable points for his team.

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.

What happens when a simple idea to beat winter loneliness turns into one of the biggest virtual running events of the year?

This week, Rob, Ben and Emma are joined by Kev and Claire—the team behind Run Up to Christmas—to explore how a small community initiative grew into a nationwide movement supporting mental health.

Kev and Claire share the heartfelt origin story of Runthings and how their mission to keep people active and connected during the holidays has raised incredible funds for mental health charities. From the power of community to the accessibility of virtual running, they dive into why this event has resonated with thousands and continues to grow year after year.

The conversation also covers personal stories of resilience, the importance of staying active during the winter months, and how merchandise, branding and team participation help build a sense of belonging for runners of all levels. Whether you’re looking to get involved, stay motivated, or simply hear an uplifting conversation about fitness and well-being, this episode delivers inspiration wrapped in community spirit.

• The origin story of Runthings and the Run Up to Christmas
• How running helps combat loneliness and supports mental health
• Personal stories of struggle, motivation, and connection
• How the event has raised significant funds for mental health charities
• The growth of a small virtual event into a nationwide movement
• Community engagement, teamwork, and accessibility
• Merchandise, branding, and the excitement behind the event
• Future plans and a post-event follow-up

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.

Welcome to the second instalment of Couch to Coached Gold — where we dive back into our most memorable moments from the early days of the podcast.

This week, we revisit an absolute classic: Rob and Ben’s conversation with Olympian Jeff Galloway .

Jeff brings his positive and enthusiastic vibe to the podcast and spills the beans on developing a new running movement 'Jeffing'

Whether you’re a seasoned runner or just lacing up for the first time, Thommo’s insights will leave you inspired, laughing, and maybe even ready to push a little harder on your next run.

A golden throwback with a true legend of the sport. Enjoy!

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

Couch to Coached – AWARD-WINNING Running Podcast

This week’s episode is a perfect blend of humour, hard-earned lessons, and muddy mile-after-mile storytelling. Rob, Ben and Emma kick things off with a playful debate about pop culture legends—yes, including the “Walrus of Love” Barry White—before diving headfirst into an unexpectedly heated conversation about mince pies. With a brand-new competition tied to their recent podcast awards announcement, the episode quickly picks up energy and momentum.

From there, the conversation spans the trio’s latest endurance adventures: triathlon prep, the realities of swimming lessons as an adult, and the ever-evolving goals that shape their training. As they reflect on personal progress, they also explore the challenges of balancing ambition with practicality—especially when it comes to investing in gear, managing FOMO, and staying smart about race choices.

The episode then shifts to the mud-soaked chaos of a recent cross-country event and the unforgettable Escape from Meriden challenge. With wild weather, slippery trails, ditches, questionable food choices (Greggs, anyone?), and moments of pure exhaustion, Emma and Ben give a raw and entertaining account of what it takes to keep moving when conditions go sideways. Through laughter, setbacks, and even a “nappuccino,” they show how camaraderie and community make the toughest days memorable.

As things wind down, the hosts discuss the importance of recovery, sports massage, mental resilience, and setting meaningful, realistic goals. From marathon and ultra plans to process-driven SMART goals, they dig into how to build a training journey that’s sustainable, motivating, and tailored to real life. With plenty of friendly accountability and encouragement, the episode offers guidance for anyone looking to challenge themselves—without getting swept up in FOMO-fuelled decision-making.

Whether you’re here for running chat, triathlon talk, or simply the joy of hearing people fall into ditches and call it “good content,” this episode brings inspiration, entertainment, and a genuine sense of community.

Highlights

• Barry White confusion and mince pie debates
• Exciting award updates and podcast competition
• Triathlon ambitions, swimming lessons, and building confidence
• Cross-country chaos and unpredictable weather
• Muddy racing stories and real-time resilience
• The Escape from Meriden: support, setbacks, and surprising challenges
• The impact of food choices (hello, Greggs) on performance
• Hitting milestones, celebrating wins, and dealing with shocks
• Post-race recovery, sports massage, and long-term health
• SMART goals, race planning, and avoiding FOMO
• Community support and accountability in training

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

Couch to Coached also has a Strava run club — just search for 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, and this week… a very special guest.

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 is Verity Ockenden — a British middle- and long-distance runner who has competed internationally and shared openly about her journey through the sport. Verity brings thoughtful insight, down-to-earth honesty, and a fresh perspective on training, resilience, and the everyday runner’s experience.

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.

Welcome to the very first instalment of Couch to Coached Gold — where we dive back into our most memorable moments from the early days of the podcast.

This week, we revisit an absolute classic: Rob and Ben’s conversation with Olympian Chris “Thommo” Thompson.

Thommo brings his trademark energy, honesty, and humour as he talks about the emotional rollercoaster of elite running, the realities behind Olympic preparation, and what keeps him motivated after years at the top level.

Whether you’re a seasoned runner or just lacing up for the first time, Thommo’s insights will leave you inspired, laughing, and maybe even ready to push a little harder on your next run.

A golden throwback with a true legend of the sport. Enjoy!

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

Couch to Coached – AWARD-WINNING Running Podcast

What does it take to step outside your comfort zone, learn new skills as an adult, and push towards big endurance goals? This week, we dive into a candid and entertaining chat about triathlon training, running breakthroughs, and the messy-but-rewarding process of personal growth.

From swimming lessons that challenge confidence to the realities of balancing swim–bike–run training, the hosts open up about what it really looks like to start from scratch. They discuss overcoming self-consciousness, setting meaningful goals, and why technique matters more than distance—especially when it comes to the water.

The conversation also shifts to the running world: understanding aerobic and anaerobic thresholds, the importance of recovery, and the mindset required for taking on a 24-hour run. From night running to the logistics of self-supported efforts, listeners get a behind-the-scenes look at what endurance challenges demand both mentally and physically.

Throughout the episode, Rob Ben and Emma underscore the power of community—whether it’s training partners, online supporters, or listeners sharing their goals. Leadership, accountability, and the shared pursuit of improvement all take center stage as they reflect on their own journeys.

Whether you're curious about triathlon, looking to level up your training, or simply need a push toward your next fitness goal, this episode offers both insight and inspiration.

Highlights

• Adult learning, confidence, and diving into swimming lessons
• Triathlon training and balancing three disciplines
• Understanding aerobic vs. anaerobic thresholds
• VO2 max progress and varied training
• Preparing for a 24-hour, self-supported run
• The unique experience of running through the night
• Recovery, mindset, and listening to your body
• Leadership in running and community involvement
• Setting realistic goals and staying accountable

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

Couch to Coached also has a Strava run club — just search for Couch to Coached on Strava.

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