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.

🎧 Subscribe for new episodes every Friday, featuring Olympians, physios, 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.

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.

Winter running doesn't have to be a struggle.

Ben and Anya share 6 essential coaching tips for running through winter - helping you stay motivated, healthy, and consistent when it’s dark, cold, and easy to skip your runs.

Whether you’re training for a spring marathon or just keeping your running routine on track, this episode covers everything from cold-weather gear and nutrition to goal-setting, recovery, and mindset.

What You'll Learn:

❄️ How to stay motivated when mornings are dark and cold

🏃‍♂️ Goal-setting strategies to keep your training on track

🧠 The 10-minute rule to actually get out the door

👟 What to wear for safe, visible running in the dark

💪 Strength and recovery hacks to avoid injury

🌧️ How to train smart and build consistency for spring

Perfect for winter runners, marathon prep, and anyone trying to stay fit and focused through the colder months.

🎧 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.

In this episode of The Runna Podcast, we sit down with Schooner Scorer, the sub-3 marathoner with 500K+ followers who turned a pub joke into an internet sensation.

From rating beers to running a 2:51 in Chicago, Alex proves you can chase PBs and pints without losing your love for the sport. Fresh off his marathon PB, he shares how Schooner Scorer went from a uni in-joke to a 500K+ community.

We discuss:

🔥 Running a 1:20 half marathon in Copenhagen on 4 hours’ sleep

🎥 Fresh off the finish line: his sub-3 Chicago Marathon debrief

💭 “Paying the deposits” - his approach to earning balance through running

🧠 Why mental health and physical health are directly connected

🤝 His running roots & how Schooner Scorer really came about

💡 The truth about being a creator in the running world

Whether you’re chasing a marathon PB, trying to find balance, or just love beer and running equally - this episode discusses the art of doing both.

🎧 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

⚠️ Disclaimer:

The views and experiences shared in this episode reflect Schooner Scorer’s personal opinions and lifestyle choices. The Runna Podcast and Runna do not promote or encourage excessive drinking or unsafe behaviour. We believe in balance, wellbeing, and making informed choices that support a healthy lifestyle. Please always drink responsibly and prioritise your health.

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

Olympian Rory Linkletter breaks down his 2025 Chicago Marathon race - chasing the Canadian record (2:06:49), hitting the pain cave at mile 13, and still running a PB. Learn what it really takes to train 4,000 miles a year and compete at the elite level.

Fresh off the finish line, Rory shares the mindset, consistency, and decade-long journey behind world-class marathon running. From training with Conner Mantz & Clayton Young at "Marathon University" to debating data vs. instinct, this is your inside look at elite training.

What You’ll Learn:

💪 The real secret to elite running: consistency over a decade, not just talent

🏃 Chicago Marathon exclusive debrief - running alone for 12 miles & fighting through the pain

📊 Why runners might be overcomplicating training (and when to trust your body over the data)

🎯 4,000-mile training years: what it takes to stay healthy and competitive

🥇 Nature vs nurture in elite athletics - talent, attitude, and environment

Whether you're chasing your first marathon or your next PB, Rory's insights on longevity, resilience, and smart training will transform how you approach running.

🎧 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.

Jess Furness has done it all — from winning a 250 km ultra marathon in the Sri Lankan heat, to breaking sub-3 in Berlin. But her biggest challenge yet? Running 42 marathons in a single year to honour her brother Eddie, who would have turned 42 this year.

In this special World Mental Health Day episode of The Runna Podcast, we sit down with Jess Furness - runner & presenter at The Running Channel - to explore how running became her therapy after losing both parents and her brother Eddie.

Jess reveals the mindset behind her biggest achievements and why she’s running 42 marathons in 2025 to honour her brother’s 42 years - raising funds for Big Moose and the Air Ambulance Service.

What You’ll Learn:

🏃 The power of running to shape your confidence and mindset

💪 The reality of running 42 marathons in a single year

🎯 Breaking sub-3 in Berlin & winning a 250km Ultra Marathon

💭 What she’s learned about herself along the way

🌍 The power of community and open conversation for mental health

Whether you’re chasing a new PB, training for your first marathon, or using running as therapy to clear your head, this conversation celebrates the power of running, and the importance of talking to your community when things get tough.

🎧 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

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💚 Support Jess’s 42 Marathon Challenge

Jess is raising money for Big Moose, a mental-health charity providing free therapy, and for the Air Ambulance Service, who help people in times of crisis.

Coach Ben will personally match all donations up to £20,000 made before 2 November (Jess’s birthday) - so every pound you give goes twice as far.

👉 Donate here → https://givestar.io/gs/42-marathons-in-2025

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💬 If you or someone you know is struggling with their mental health, please reach out — there’s always someone ready to listen.

🇬🇧 UK:

• Samaritans – Call 116 123 (free, 24/7)
• Mind – mind.org.uk
• Big Moose – bigmoosecharity.co – free therapy and crisis support

🇺🇸 USA:

• 988 Suicide and Crisis Lifeline – Call or text 988 (free, 24/7)

🌍 Global:

• Find a Helpline – findahelpline.com – connects you to local mental health support anywhere in the world

You’re not alone, support is always just a call away.

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This week on The Runna Podcast, we sat down with Helen Glover - two-time Olympic champion, triple world champion, and the first British mother to return to elite rowing and stand back on the Olympic podium.

Incredibly, Helen didn’t pick up a rowing oar until age 21. Within just 4 years, she won Olympic gold - going on to hold every major title in her event and lead an unbeaten global streak between 2014 - 2016. By Rio 2016, she was the #1 ranked female rower in the world.

Raised in a fiercely competitive Cornish family, Helen didn’t touch an oar until 21. Four years later she was Olympic champion, then, with partner Heather Stanning, dominated the world stage, setting best times and going unbeaten between 2014–2016. After Rio, she stepped away to start a family… then rewrote the rules on motherhood in elite sport with a lockdown comeback, a 4th in Tokyo, and silver in Paris 2024 - with her kids in the stands. Now she’s chasing new challenges, including the Oxford Half with Runna.

What You'll Learn:

✅ How she went from total novice to Olympic gold in just 4 years

✅ The mental training techniques behind Olympic success

✅ Breaking barriers as a mother in elite sport

✅ Helen's comeback blueprint from lockdown to Paris 2024 podium

✅Why she’s fallen back in love with running (and how she’s training for Oxford Half)

🎧 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.