Join Tony and the Marathon Mates as we welcome back Sarah Coltrona to share her firsthand experience at the Cape Town Marathon, which was unexpectedly cancelled just hours before the start. In this episode, we dive into everything from the pre-race expo excitement, race day emotions, and how runners coped with the disappointment. We also discuss Cape Town’s journey toward becoming the eighth World Marathon Major, the latest running news (including Phil Gore’s ultra win and Ruth Chepngetich’s suspension), and practical tips for runners facing unexpected challenges. Whether you’re a marathon enthusiast or new to running, this episode is packed with stories, advice, and inspiration from some of the world’s most passionate runners.

Cape Town Marathon, marathon cancelled, Sarah Coltrona, World Marathon Majors, Flying Runner Podcast, running podcast, marathon training, race day tips, marathon expo, Phil Gore, ultra marathon, Ruth Chepngetich, doping in athletics, running community, runner interviews,

If you enjoyed this episode, please like, subscribe, and hit the notification bell for more inspiring running stories! Share your thoughts or questions in the comments, and let us know if ChatGPT created a great training plan for you. For business inquiries or to share your own marathon story, contact us happyrunning@flyingrunr.com ,

⏱️⏱️VIDEO CHAPTERS⏱️⏱️:

00:00:00 - Introduction and Hosts Discuss Marathon Training Updates

00:05:33 - Using ChatGPT for Personalized Running Training Plans

00:10:59 - Phil Gore's Backyard Ultra World Record Achievement

00:16:24 - Ruth Chepngetich Doping Scandal and World Record Controversy

00:21:45 - Sarah’s Marathon Journey and Choosing Cape Town Marathon

00:27:08 - Cape Town Marathon Expo Experience and Pre-Race Atmosphere

00:32:37 - Cape Town Marathon Cancellation: High Winds and Safety Concerns

00:37:56 - How Runners Coped After the Marathon Was Cancelled

00:43:20 - Post-Marathon Activities, Future Race Plans, and Quickfire Questions

00:49:04 - Tips for Handling Unexpected Race Cancellations and Podcast Wrap-Up

Episode Quotes

• “I woke up on race day, did my usual pre-race routine, and as I left my hotel room, someone told me, ‘It’s been cancelled.’ I just couldn’t believe it.”

• “You can’t put a price on someone’s life. Everyone was disappointed, but everyone took it well and the organizers did the right thing.”

• “You can either choose to let it bring you down or you can choose to keep moving forward. It’s very much like running a marathon—things don’t always go to plan, but you’ve got to pivot and find a way.”

• “There were lots of international runners there. It just felt like something special was going to happen that day, which has made it even more disappointing.”

• “Even though the marathon didn’t happen, runners and spectators still filled the streets, cheering each other on and making the most of the day. The spirit of the running community was incredible.”

————————————————————————————-

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr

Featured Running Clubs coming in 2026 - Find out how to feature your club. https://flyingrunr.com/featured-running-clubs-the-running-community/

Flying Runr Tips: Quick, fun, and practical advice from Tim, Lucia & Tara — because running’s better when we learn (and laugh) together and a big thanks to Suno AI for powering our Tips Jingles

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: happyrunning@flyingrunr.com

—————————————————————————-

Join Tim and the Marathon Mates as Tony returns from his European marathon adventures! In this episode, we dive deep into Tony's journey across Europe, including a detailed recap of the Amsterdam Marathon—expo highlights, race day experiences, and tips for back-of-the-pack runners. We also discuss major running news: the Cape Town Marathon's weather cancellation and its implications for the coveted eighth star, trends in the New York City and Chicago marathons, and the inspiring global project by Eliud Kipchoge. Plus, hear updates on our own running journeys, listener Q&A, and practical tips for getting into sold-out races like Sydney. Whether you're a seasoned marathoner or just love following the world of running, this episode is packed with insights, laughs, and motivation!

“We are the only podcast out there with four seven-star world marathon major runners.”

Amsterdam Marathon, New York City Marathon, Chicago Marathon, Cape Town Marathon, World Marathon Majors, running podcast, marathon recap, Eliud Kipchoge, marathon tips, race expo, back of the pack, marathon training, Sydney Marathon, major marathons, marathon medals,

If you enjoyed this episode, please like, subscribe, and hit the notification bell to stay updated on all things running! Share your thoughts or questions in the comments below, and connect with us on social media. For business inquiries or to share your marathon story, email us at happyrunning@flyingrunr.com.

⏱️⏱️VIDEO CHAPTERS⏱️⏱️:

00:00:00 - Introduction: Hosts, Recent Running Adventures, and Podcast Overview

00:06:30 - Eliud Kipchoge’s Global Marathon Project and World Running Inspiration

00:12:29 - New York City Marathon Records and Demographic Trends in Running

00:18:51 - Race Logistics: Crowds, Course Design, and Age Group Achievements

00:24:35 - Amsterdam Marathon Expo Experience and Pre-Race Day Highlights

00:30:59 - Amsterdam Marathon Race Day: Atmosphere, Course, and Crowd Support

00:37:38 - Challenges for Pack Runners and Reflections on the Amsterdam Finish

00:43:38 - Cape Town Marathon Cancellation, Provisional Stars, and Safety Decisions

00:49:32 - Chicago & New York Marathons: Elite Finishes, Seven-Star Medals, and Emotions

00:55:35 - Final Tips: Sydney Marathon Ballot, Charity Entries, and Next Episode Preview

What we talk about

“Finishing inside the Olympic Stadium in Amsterdam, with the crowd at Vondelpark cheering ‘Tony, Tony, Tony,’ was one of the best marathon atmospheres I’ve ever experienced.”

“Cape Town made the right call by canceling the race due to dangerous winds—sometimes safety has to come before medals.”

“This year’s New York City Marathon broke the world record for most finishes in a marathon, with over 59,226 finishers—thanks to surges in both young and older runners.”

————————————————————————————-

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr

Featured Running Clubs coming in 2026 - Find out how to feature your club. https://flyingrunr.com/featured-running-clubs-the-running-community/

Flying Runr Tips: Quick, fun, and practical advice from Tim, Lucia & Tara — because running’s better when we learn (and laugh) together and a big thanks to Suno AI for powering our Tips Jingles

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: happyrunning@flyingrunr.com

In this episode, we explore the TCS Amsterdam Marathon, one of Europe’s most iconic races, and ask the question: is it welcoming for back-of-the-pack runners? With its flat and fast course, historic start and finish at the Olympic Stadium, and scenic route along the Amstel River, through leafy Vondelpark, and vibrant city neighborhoods, Amsterdam has long been a bucket-list marathon for runners chasing personal bests and unforgettable experiences.We break down everything slower runners need to know: the course logistics, official cut-off times, pacing support, and real runner experiences from both first-timers and seasoned back-of-the-pack participants. From potential challenges like time checkpoints and course congestion with half marathoners, to the incredible crowd energy and scenic stretches, we cover what it takes to finish this famous marathon at your own pace.Whether you’re aiming for a 6-hour finish or just want to soak in the Amsterdam marathon experience without the pressure of speed, this episode gives you practical tips, pacing strategies, and encouragement to help you cross the finish line with confidence. Tune in and discover why Amsterdam can be both challenging and hugely rewarding for runners of all levels.What we talk aboutWe answer the question on whether you should run the Amsterdam MarathonWe compare two different Back of the Pack StrategiesWe help you make your decision on running this iconic event————————————————————————————-Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20Find all of our Links here - https://my.linkpod.site/flyingrunr Featured Running Clubs coming in 2026 - Find out how to feature your club. https://flyingrunr.com/featured-running-clubs-the-running-community/ Flying Runr Tips: Quick, fun, and practical advice from Tim, Lucia & Tara — because running’s better when we learn (and laugh) together and a big thanks to Suno AI for powering our Tips JinglesThis video contains no sponsored content or affiliate links.For business inquiries, please contact us at: happyrunning@flyingrunr.com

Join Tara and the Marathon Mates on episode 122 of the Flying Runr Podcast as they dive deep into practical tips for improving your pacing consistency. Whether you're a beginner or seasoned runner, learn how to set realistic pacing goals, use technology like smartwatches, train with treadmills, and develop habits that boost endurance and speed. Featuring insights from four seven-star World Major Marathon medalists, this episode is packed with actionable advice, personal experiences, and expert strategies to help you run smarter and stronger.

running pacing, pacing consistency, how to pace your run, endurance training, marathon tips, running podcast, smartwatch running tips, interval training, treadmill training, rate of perceived exertion, running motivation, Flying Runner Podcast,

If you enjoyed this episode, please like, subscribe, and hit the bell for more running tips! Share your pacing questions or tips in the comments, and connect with us on Instagram or Facebook. For business inquiries, email us at happyappyrunning@flyingrunr.com.

What we talk about

• Building habits and consistency is a great way to improve performance—your body will start to feel that as a natural pace, and you’ll be able to step it up over time.

• Running consistently beats running perfectly—if you run a consistent race, you will actually run a perfect race because you won’t have the ups and downs where you get lots of fatigue or soreness along the way.

• You can program your watch with your target pace, so if you go too fast or too slow, it will beep at you—taking the guesswork out of pacing and helping you stay consistent.

⏱️⏱️VIDEO CHAPTERS⏱️⏱️:

00:00:00 - Introduction to Pacing Consistency for Runners

00:00:30 - Benefits of Running at a Consistent Pace

00:02:00 - Using Treadmills and Technology for Pace Training

00:04:00 - Building Endurance and Speed with Structured Sessions

00:06:40 - Programming Watches and Interval Training Tips

00:10:00 - Mastering Pacing on Tracks, Roads, and Hills

00:15:00 - Using Rate of Perceived Exertion and Music for Pacing

00:20:00 - Consistency, Rewards, and Listener Q&A Wrap-Up

————————————————————————————-

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr

Featured Running Clubs coming in 2026 - Find out how to feature your club. https://flyingrunr.com/featured-running-clubs-the-running-community/

Flying Runr Tips: Quick, fun, and practical advice from Tim, Lucia & Tara — because running’s better when we learn (and laugh) together and a big thanks to Suno AI for powering our Tips Jingles

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: happyrunning@flyingrunr.com

Welcome to Episode 121 of the Flying Runr Podcast, brought to you by the Marathon Mates! Whether you're new to running or looking to level up your race day experience, this episode is packed with practical tips, honest advice, and a few laughs from runners who have conquered world major marathons. Join Tony, Tim, Tara, and Lucia as they discuss must-know running hacks, training myths, gear essentials, nutrition, and all those little things runners do but rarely talk about openly. From Strava basics to chafing solutions, hydration mistakes, and the truth about losing toenails—this is your go-to guide for happier, smarter running.

running tips, beginner running advice, marathon training, race day tips, Flying Runr Podcast, Marathon Mates, Strava for runners, hydration for runners, running shoes lifespan, compression socks, chafing prevention, treadmill running, nutrition for runners, how to register for races,

If you enjoyed this episode, please like, subscribe, and hit the bell for more running insights! Share your questions in the comments or email us at happyrunning@flyingrunr.com (runner is 'runr'). Connect with us on social media and let us know what topics you'd like us to cover next!

What we talk about

• There really isn’t anything such as a dumb question when it comes to running.

• If it's not on Strava, did it really happen?

• Slowing down actually does make you run faster, believe it or not.

⏱️⏱️VIDEO CHAPTERS⏱️⏱️:

00:00:00 - Essential Running Tips and Tricks for Race Day Success

00:01:00 - How to Use Strava: Tracking Runs, Challenges, and Social Features

00:03:00 - Predicted Race Times: Ethics, Corrals, and Marathon Entry Requirements

00:06:40 - Running Shoes Expiry: When to Replace for Injury Prevention

00:11:40 - Warm-Ups, Stretching, and Training Techniques for Runners

00:18:20 - Hydration, Nutrition, and Common Health Questions for Runners

00:26:40 - Chafing, Rain Running, Compression Socks, and Other Runner FAQs Answered

————————————————————————————-

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr

Featured Running Clubs coming in 2026 - Find out how to feature your club. https://flyingrunr.com/featured-running-clubs-the-running-community/

Flying Runr Tips: Quick, fun, and practical advice from Tim, Lucia & Tara — because running’s better when we learn (and laugh) together and a big thanks to Suno AI for powering our Tips Jingles

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: happyrunning@flyingrunr.com

Join Tim and the Marathon Mates on this special episode of the Flying Runner Podcast as we dive deep into everything you need to know about the TCS New York City Marathon! From conquering the legendary expo and navigating race day logistics, to sharing personal stories and pro tips from our team of seven-star World Major Marathon finishers, this episode is packed with insights for first-timers and seasoned marathoners alike. Discover what makes NYC Marathon week unforgettable—from the Parade of Nations and the Dash to the Finish 5K, to the electric atmosphere on course and medal Monday celebrations. Whether you're running, spectating, or dreaming of joining the action, get ready for expert advice, heartfelt memories, and plenty of laughs.New York City Marathon, NYC Marathon tips, Marathon Mates, Flying Runner Podcast, NYC Marathon Expo, World Major Marathons, Parade of Nations, Dash to the Finish 5K, NYRR, marathon training, race day tips, marathon experience, running podcast, medal Monday,If you enjoyed this episode, please like, subscribe, and hit the bell for more marathon content! Share your NYC Marathon questions or experiences in the comments below, and connect with us on Instagram and Facebook. For business inquiries or to share your story, email us at happyrunning@flyingrunr.comWhat we talk aboutThe New York City Marathon is probably the only time ever that you'll be able to say you've run through all five boroughs of New York in one day.My tip for New York is embrace everything that is there: all the pre-race activations, the hype of the city, the opening ceremony, and soak in all the atmosphere because New York knows how to do it.⏱️⏱️VIDEO CHAPTERS⏱️⏱️:00:00:00 - Introduction to the New York City Marathon Experience00:00:30 - How to Enter and Prepare for the NYC Marathon Ballot00:05:54 - What to Expect at the New York Marathon Expo00:11:20 - Official Merchandise and Bib Pickup Tips at NYC Expo00:16:39 - NYC Marathon 5K Dash to the Finish: Race Day Details00:22:02 - NYC Marathon Opening Ceremony and Parade of Nations Guide00:27:21 - Navigating NYC Marathon Start Line, Corrals, and Transportation00:32:46 - NYC Marathon Course Overview: Boroughs, Bridges, and Landmarks00:37:58 - Crowd Support, Hydration, and Key Sections on the NYC Course00:48:50 - Post-Race Tips: Medal Monday and Making the Most of NYC————————————————————————————-Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20Find all of our Links here - https://my.linkpod.site/flyingrunr Featured Running Clubs coming in 2026 - Find out how to feature your club. https://flyingrunr.com/featured-running-clubs-the-running-community/ Flying Runr Tips: Quick, fun, and practical advice from Tim, Lucia & Tara — because running’s better when we learn (and laugh) together and a big thanks to Suno AI for powering our Tips JinglesThis video contains no sponsored content or affiliate links.For business inquiries, please contact us at: happyrunning@flyingrunr.com —————————————————————————-

Join Tara and the Marathon Mates for an in-depth look at the Cape Town Marathon! In this episode of the Flying Runner Podcast, we cover everything you need to know about the event—from the expo experience and race day logistics to travel tips for South Africa. We also discuss the exciting possibility of Cape Town being elevated to World Marathon Major status and what that means for runners and the city. Whether you're a seasoned marathoner or planning your first trip to Cape Town, this episode is packed with insights, course details, and personal stories from our team of seven-star world major marathon medalists.Cape Town Marathon, Marathon Expo, World Marathon Majors, Running in South Africa, Flying Runner Podcast, Marathon travel tips, Race day preparation, Cape Town travel guide, Major marathons, Marathon training,If you enjoyed this episode, please like, subscribe, and hit the bell for more running content! Share your thoughts or questions in the comments below, and follow us on social media for updates. Got running tips or want to be featured? Email us at happyappyrunning@flyingrunr.com!What we talk aboutWe're excited to see if Cape Town will be elevated to world major marathon status and what that means for the city and the event.The marathon course offers stunning views of Table Mountain and the waterfront, making it a scenic and memorable race.Why not throw your hat in the ring for the ballot next year? The vibe is very strong for Cape Town becoming Africa's first major marathon.⏱️⏱️VIDEO CHAPTERS⏱️⏱️:00:00:00 - Cape Town Marathon: Becoming a World Major Event00:05:18 - Cape Town Marathon Expo: Dates, Location, and What to Expect00:10:06 - Cape Town 5K & 10K Races: Schedule, Routes, and Medals00:14:52 - Cape Town Marathon Route: Scenic Highlights and Start Line Info00:19:41 - Cape Town Marathon Cutoffs, Hydration, and Club Rules Explained00:24:37 - Travel Tips for Cape Town Marathon: Safety, Hotels, and Local Attractions00:29:17 - How to Enter the Cape Town Marathon Ballot and Key Dates————————————————————————————-Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20Find all of our Links here - https://my.linkpod.site/flyingrunr Featured Running Clubs coming in 2026 - Find out how to feature your club. https://flyingrunr.com/featured-running-clubs-the-running-community/ Flying Runr Tips: Quick, fun, and practical advice from Tim, Lucia & Tara — because running’s better when we learn (and laugh) together and a big thanks to Suno AI for powering our Tips JinglesThis video contains no sponsored content or affiliate links.For business inquiries, please contact us at: happyrunning@flyingrunr.com —————————————————————————-

Join the Marathon Mates on this exciting episode of the Flying Runr Podcast as we help Tony prepare for his long-awaited trip to Europe and the iconic TCS Amsterdam Marathon! From packing bags to exploring the marathon expo, breaking down the flat and fast course, discussing race day logistics, and sharing running tips, this episode is packed with insights for runners and fans alike. We also cover the latest running news, including the Strava vs Garmin lawsuit and Chicago Marathon updates. Whether you're planning to run in Amsterdam or just love marathon culture, don't miss this deep dive into one of Europe's most celebrated races!

Amsterdam Marathon, TCS Amsterdam Marathon, Marathon Mates, Flying Runr Podcast, marathon expo, running tips, race day preparation, European marathons, Strava Garmin lawsuit, Chicago Marathon, world major marathons, marathon training, Amsterdam travel, race recap, marathon course guide,

Enjoyed this episode? Please like, subscribe, and hit the notification bell for more running podcasts and race breakdowns! Share your questions about the Amsterdam Marathon in the comments or reach out on our social media. Don’t forget to follow us for updates and behind-the-scenes content!

What we talk about

• With over 30,000 participants this year, the Amsterdam Marathon weekend is buzzing with events for everyone: walks, kids' races, a 7.5K, half marathon, and the full marathon.

• The key cutoff is making the 25K mark—if you get there, you'll join the half marathoners and have a good chance of finishing, even if you're worried about the six-hour limit.

• The Amsterdam Marathon is one of Europe's most iconic races, starting and finishing in the historic Olympic Stadium and running past UNESCO-listed canals and bridges on a flat, fast course.

⏱️⏱️VIDEO CHAPTERS⏱️⏱️:

00:00:00 - Introduction to the TCS Amsterdam Marathon and Podcast Hosts

00:01:00 - Training Updates and Pre-Marathon Preparation Tips

00:07:31 - Strava vs Garmin: Latest Running Tech News and Lawsuit

00:14:27 - Chicago Marathon News, Ballot Dates, and Distance Series Info

00:21:17 - Amsterdam Marathon Expo Guide: What to Expect and How to Prepare

00:28:12 - Amsterdam Marathon Weekend Events: Walks, Kids Races, and More

00:34:57 - Race Day Logistics: Start Waves, Gear Drop, and Aid Stations

00:41:58 - Amsterdam Marathon Course Overview, Cutoffs, and Finishing Experience

————————————————————————————-

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr

Featured Running Clubs coming in 2026 - Find out how to feature your club. https://flyingrunr.com/featured-running-clubs-the-running-community/

Flying Runr Tips: Quick, fun, and practical advice from Tim, Lucia & Tara — because running’s better when we learn (and laugh) together and a big thanks to Suno AI for powering our Tips Jingles

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: happyrunning@flyingrunr.com