Shin splints, runner's knee, and IT band syndrome explained by expert running physio Adrian D'Costa - discover how to prevent and fix the most common running injuries with proven strength training and recovery strategies.

In this episode of The Runna Podcast, hosts Anya Culling and Ben Parker sit down with Adrian D'Costa, Head Physio at Runna and one of London's leading running injury specialists. Learn the science behind patellofemoral pain syndrome, medial tibial stress syndrome, and IT band pain and the prevention and load management techniques to keep you injury-free.

What you’ll learn:

✅ Why runner's knee affects 25% of runners (and how to prevent it)

✅ The truth about shin splints as a bone stress injury

✅ Best strength exercises for runners: the "rainbow quadricep method"

✅ Why hip stability beats stretching for IT band syndrome

✅ Recovery secrets: cross-training, sleep, and smart training cycles

✅ Load management strategies for marathon training

This episode targets the 3 most common running injuries, what they are and how to prevent & recover from them.

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🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25

📺 Watch the full episode → youtube.com/@therunnapodcast

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

When Uly Morazan signed up for his first half marathon, he didn’t even own running shoes. Four months later, he crossed the finish line of the New York City Marathon, joining the 1% of people who can call themselves marathon runners.

In this episode of The Runna Podcast, Coach Ben Parker sits down with Uly - actor, comedian, and LGBTQ+ creator - to unpack his chaotic, hilarious, and unexpectedly heartfelt journey from “I hate running” to marathon finisher.

Uly brings the raw, relatable reality of training for your first marathon - from his first-ever gel (“disgusting”), to discovering salt tabs, to learning that sometimes walking is part of running. His story is messy, honest, and proof that your attitude and sense of humour can carry you through the toughest miles.

What You'll Learn:

​​✅ Uly’s firsts: gels, salt tabs, carb loading & all the rookie mistakes

💪 Running for beginners: how to build mileage safely through setbacks

🥤 Fueling tips: lessons learned the hard way about gels, hydration & recovery

❤️ Staying motivated: how community, confidence & small wins keep you going

🧠 Marathon mindset: how humour and attitude get you through the chaos

Whether you’re just starting your first 5K or dreaming of your own marathon, Uly’s story will make you realise you’re not alone in figuring it all out.

Because the truth is - you don’t have to think of yourself as a ‘runner’ to start.

🎧 New episodes every Friday featuring Olympians, world-record holders, and everyday runners chasing extraordinary goals.

🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25

📺 Watch the full episode → youtube.com/@therunnapodcast

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

Olympic bronze medalist Molly Seidel sits down with Coach Ben to share her journey from high-school prodigy to making marathon history in Tokyo.

Molly opens up about her courageous decision to withdraw from the NYC Marathon, what it truly takes to compete at the highest level, and the lessons that have shaped her career - including the hardest one: knowing when to stop.

In this raw and honest conversation, she reflects on rebuilding after setbacks, balancing passion with pressure, and why she keeps coming back to running - despite injuries, self-doubt, and constant challenges.

When Molly became the first American woman in 17 years to medal in the Olympic marathon, it was the culmination of years battling adversity and rediscovering joy on her own terms.

What You'll Learn:

🧠 How a growth mindset transformed her career

💪 Good pain vs bad pain - how do you know which is which?

🥇 Inside her Tokyo Olympic bronze medal race

🌄 Why she's shifting to trail ultras

❤️ Balancing ambition with self-care

😴 The recovery secret every runner forgets

Whether you’re chasing a new personal best or rekindling your love for running, Molly’s insights from her time as an elite athlete offer a refreshing perspective you won’t want to miss.

🎧 New episodes every Friday with Olympic legends, elite runners, and expert coaching advice.

🎁 Try Runna FREE for 2 weeks with code PODCAST25: https://web.runna.com/redeem?code=PODCAST25

📺 Watch the full episode → youtube.com/@therunnapodcast

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