Run Better with Ash
Episodes
Why 80% of Runners Get Injured (And How to Make Sure You Aren’t One of Them)
12 Jan 2026
Contributed by Lukas
Why 80% of Runners Get Injured (And How to Make Sure You Aren’t One of Them)
The Death of the Human Coach? Navigating the Rise of AI Personal Trainers
05 Jan 2026
Contributed by Lukas
How do you feel about a future dominated by AI?In this episode I discuss how AI is going to change our running routine and what we can do about it. A ...
Strength, Warmups and Why More Isn’t Better!
29 Dec 2025
Contributed by Lukas
Strength training should support your running — not make it feel harder.In this episode, we talk through how runners often overdo strength and warm-...
Why Your Watch Isn’t the Problem - Interpretation Is
22 Dec 2025
Contributed by Lukas
Running isn’t the hard part. Deciding what matters is.This podcast is for runners who train hard, use data, and still feel unsure if they’re doing...
3 Strategies for Shaving Minutes Off Your Half Marathon Time
14 Dec 2025
Contributed by Lukas
Ready to stop just finishing your half marathon and start smashing your personal best?In this power-packed episode, we dive into three highly effectiv...
Why Runners Quit: 3 Evidence-Based Strategies to Guarantee Long-Term Motivation
08 Dec 2025
Contributed by Lukas
Is your running journey stuck in a cycle of start-and-stop?If you've ever felt fired up on Monday only to lose all steam by Wednesday, you are not alo...
You Can Run Better this Festive Season with These 5 Strategies…
01 Dec 2025
Contributed by Lukas
The festive season is officially here, and your training plan is about to be tested.Are you looking at your jam-packed December calendar and wondering...
Emergency Stop! What to Do When the Side Stitch Hits (And How to Prevent the Next One)
25 Nov 2025
Contributed by Lukas
I help runners Run Better with Pre and Post Run Stretching and Strength Follow Along routines. 📧 FREE 7-Day Ankle Fix for Runners HERE: https://run...
25 Brutally Honest Truths about Running in 21 Minutes
16 Jun 2025
Contributed by Lukas
📧 Get a 7 day free video programme HERE: https://runbetterwithash.com/email-7day-landing-page🏃Access Injury Proof Your Runs 12 weeks programme: ...
Recovery Revolution: strategies for Faster Muscle Repair and Growth
01 Jul 2024
Contributed by Lukas
Why is recovery crucial and what recovery strategies can you do to improve how well your body functions? https://youtube.com/@runbetterwithash?si=r2Xt...
The Science Behind Zone 2 Training and VO2 Max Sessions
22 Dec 2023
Contributed by Lukas
Welcome to the Run Better with Ash blog, where we explore the science and art of becoming a more efficient and healthier runner. Today, we delve into ...
Turbocharge Your Run: Unleashing the Power of Speed Ladder Intervals
01 Dec 2023
Contributed by Lukas
Hey runners, welcome back to Run Better with Ash! Today, we're diving into a high-energy coaching session that's sure to elevate your running ...
Elevating Your Running Performance with Mindful Strides
24 Nov 2023
Contributed by Lukas
Hey runners, Ash here from Run Better with Ash! Today, let's dive into a game-changer for your running journey – mindfulness. We'll explore ...
5 minute Intervals to Improve Your Half Marathon Time!
06 Sep 2023
Contributed by Lukas
FREE ALIGNMENT RUNNING DRILL: https://runbetterwithash.com/the-power-of-good-running-form-1 Picture yourself conquering the half marathon with ease, s...
Improve your running endurance with Buteyko Breathing
30 Aug 2023
Contributed by Lukas
FREE ALIGNMENT RUNNING DRILL: https://runbetterwithash.com/the-power-of-good-running-form-1 We're diving headfirst into a run-changing technique t...
Theres NO such thing as Perfect Running Form!
02 Aug 2023
Contributed by Lukas
Picture this: a group of runners speeding effortlessly along a picturesque trail, their bodies perfectly aligned, their strides textbook-perfect. We&#...
The Need for Speed: Why Runners Are Obsessed with Wanting to Run Faster
27 Jul 2023
Contributed by Lukas
As humans, the desire to progress and better ourselves is deeply ingrained within us. It's a fundamental aspect of our nature to seek improvement ...
Lessons from the Summit: My Mountain Running Journey
14 Jul 2023
Contributed by Lukas
It's been nearly a week since I crossed the finish line of the Snowdonia Trail Half marathon, and my body is still feeling the aftermath. My calve...
3 Running Stamina Secrets
05 Jul 2023
Contributed by Lukas
We all know that stamina is the key to unlocking new levels of endurance, but what if I told you there are secrets that can take your performance to u...
5 Single Leg Exercises to Elevate Your Running Form
28 Jun 2023
Contributed by Lukas
Join me as we uncover the fascinating ways in which balance training enhances brain health. Discover how incorporating balance exercises into your rou...
Your Running Posture is Wrong
21 Jun 2023
Contributed by Lukas
If you are running with a slouched running posture it’s wrong! You are wasting energy and causing issues to your body that will lead to injury. If I...
This WILL Change Your Running
10 Jun 2023
Contributed by Lukas
In this episode we're going to explore a topic that has the potential to change the way you approach your running. Many factors can impact our ru...
Top 5 Running Tips to Improve Your Running Speed
31 May 2023
Contributed by Lukas
Welcome to the Run Better with Ash podcast, where I discuss all things running, from training tips to race day strategies. I'm Ash, your host and ...
Race Day Preparation: Strategies for a Successful & Enjoyable Race Experience
25 May 2023
Contributed by Lukas
In this episode, I'll provide you with five valuable tips that can enhance your race day preparation. I'll cover everything from familiarising...
3 TIPS to USE in your next Marathon for GUARANTEED SUCCESS
17 May 2023
Contributed by Lukas
If you're someone who's planning to run a marathon or is simply interested in the world of marathon running, then you won't want to miss w...
You WILL get hurt if you do this, STOP!
12 May 2023
Contributed by Lukas
In today's episode, I'll be discussing a crucial topic that every runner needs to pay attention to: the biggest mistake that runners make that...
5 Proven Ways to Stay Motivated During a Run
03 May 2023
Contributed by Lukas
Today, I’m going to be exploring 5 Proven Ways to Stay Motivated During a Run. Whether you're a seasoned runner or just starting out, finding ...
How to Run Like Kipchoge
28 Apr 2023
Contributed by Lukas
Eliud Kipchoge is a Kenyan long-distance runner who is widely regarded as one of the greatest marathon runners of all time. Kipchoge has won numerous...
10 Terrible Mistakes YOUR making when Running (part 2 of 2)
20 Apr 2023
Contributed by Lukas
Are you a runner looking to improve your performance and reduce the risk of injury? Then you need to listen to this episode! As a running coach, I&#...
10 Terrible Mistakes YOUR making when Running (part 1 of 2)
10 Apr 2023
Contributed by Lukas
In today's episode, I’m going to be talking about the ten terrible mistakes that YOU might be making when running. Whether you're a season...
3 Hidden Risks of Skipping Your Cool-Down Stretch
03 Apr 2023
Contributed by Lukas
Do you cool down after a run?Are you one of those runners that skips the cool down? In this episode, let me try to convince you why it’s important t...
Pushing the Limits: 5 of the World's Toughest Races
27 Mar 2023
Contributed by Lukas
Are you the type of person who constantly seeks to push yourself to new heights? Do you ever wonder just how far you can truly go before hitting your ...
Can I Keep Running With Plantar Fasciitis: Uncovering the Truth
24 Mar 2023
Contributed by Lukas
Get ready for an intriguing exploration into the world of Plantar Fasciitis, ignited by the renowned American marathon runner, Ryan Hall. This isn'...
Are running shoes supposed to be tight? What we can learn from Paula Radcliffe.
20 Mar 2023
Contributed by Lukas
“Paula Radcliffe has admitted she may never be able to compete again after complications with a foot injury left her struggling to run.” (Reports ...
What are the benefits of Running? 9 Reasons why Running is good for us!
17 Mar 2023
Contributed by Lukas
I believe that running can help us connect to our ancestral roots and tap into our innate abilities as humans to run and move through the natural worl...
Is it ok to go Running Everyday?
13 Mar 2023
Contributed by Lukas
A 2018 survey conducted by Strava found that 7% of runners everyday. Ron Hill is a British runner that set the world record for the longest running st...
Breaking the Stigma: My Story of Overcoming Mental Health Challenges - Kat Seaward
10 Mar 2023
Contributed by Lukas
This is a powerful story of how Kat Seaward overcame some incredibly challenging times in her life. She shares with me the key areas that have helped ...
RUN PREP: The Importance of Tuning In
06 Mar 2023
Contributed by Lukas
You’re about to go out for a run, even though you aren’t feeling motivated to do so. You feel a bit flat or stressed. Almost like the run is somet...
The Cost of Constantly Chasing the Future
27 Feb 2023
Contributed by Lukas
While setting goals and striving to improve is an important aspect of running. Becoming fixated on these outcomes can be detrimental to your health an...
Run Faster & Stronger: The importance of Hip Rotation in Running
24 Feb 2023
Contributed by Lukas
This episode is a short one looking at how important hip rotation is for running and why you should work on improving your hip mobility to gain free a...
The Wisdom of Menopause: Navigating Life's Transitions with Em Heald
20 Feb 2023
Contributed by Lukas
In this episode I talk to Em Heald about the transitions we face in life and how we can navigate them with more fluidity and less resistance. Th...
Transform Your Running with the Power of Aerobic Endurance
13 Feb 2023
Contributed by Lukas
Running at a slow pace is an important part of any runners weekly schedule. Most runners skip aerobic base building. Then hit a plateau with their run...
RUNNING SHORTS: 3 Tips to Improve Your 5km Time
10 Feb 2023
Contributed by Lukas
This RUNNING SHORTS episode is 3 Quick Tips to Improve Your 5km Time. COACHING WITH ME... One-to-one Running Coaching (online/ in-person) messag...
Running Improves Your Brain Health
06 Feb 2023
Contributed by Lukas
The Runners high! That ‘feel good’ feeling after you've been for a run. Some say its a myth, others rely on the runners high feeling to keep them ...
RUNNING SHORTS: 3 Quick Tips to Improve Running Form
03 Feb 2023
Contributed by Lukas
Running Shorts is a new series of shorter episodes aimed at giving you some quick handy tips. This one is 3 Quick Tips to Improve Running Form. COACHI...
Big Challenge Success: 5 Takeaways from Danny Radford
30 Jan 2023
Contributed by Lukas
In this episode I talk to Danny Radford who is an old friend of mine and has completed a number of Big Challenges in his life. I speak to Danny ...
UPDATE: Guest episode: Danny Radford
25 Jan 2023
Contributed by Lukas
Hello, Just a quick update to explain about the upcoming episode on Monday. This will be the first in a new format of short interviews with inspiratio...
10 Yoga poses to Strengthen your Glutes
23 Jan 2023
Contributed by Lukas
In this episode I'm going to get a bit more geeky. I am a self confessed human body nerd! I love learning about the body, how it moves and how we can ...
Sleepy Glutes? 13 ways to wake them up to help you Run Better
16 Jan 2023
Contributed by Lukas
The glutes are an important set of muscles when running. They are part of the hip extensor muscles. The gluteus maximus, gluteus medius and gluteus mi...
Foot Contact when Running: Splay when your foot lands…
09 Jan 2023
Contributed by Lukas
Your foot contact is a pivotal moment in your running gait. That’s an understatement, I know! How your foot contacts the floor influences the forwar...
Ways to test and track your running progress...
02 Jan 2023
Contributed by Lukas
You’re all set for the new year. You have your goals. You have your new running gear. You’re ready to hit the road or the trails, but you wonder w...
How to make 2023 your best year of running…
26 Dec 2022
Contributed by Lukas
It’s the end of 2022 already! The focus is now on 2023 and how we can become a better version of ourselves next year. People make New Year’s resol...
Pt.4 Common Running injuries and how to avoid them: Shin splints
19 Dec 2022
Contributed by Lukas
You’re starting to notice a pain in the lower leg in the shin. The pain starts with a little ache when you run. You think to yourself ‘it’s noth...
Pt.3 Common Running injuries and how to avoid them: IT Band syndrome
12 Dec 2022
Contributed by Lukas
Have you ever suffered knee pain on the outside of your knee? It’s estimated that up to 50% of women and 81% of men have suffered this pain. The cau...
Pt.2 - Common Running injuries and how to avoid them: Achilles Tendinopathy
05 Dec 2022
Contributed by Lukas
If you plan to start upping your mileage then you are putting yourself at greater risk of injury. What can you do to reduce your risk? In this series ...
Common running injuries and How to avoid them: Runner's Knee
28 Nov 2022
Contributed by Lukas
Varying statistics tell us that between 70-85% of runners get injured every year. Common areas of the body get injured and sometimes those injuries ar...
Does Yoga help you Run Better? How does it reduce your injury risk?
21 Nov 2022
Contributed by Lukas
If you're not familiar with yoga, it is an ancient practice that involves poses that are said to unite the body and mind. Modern yoga has evolved into...
Doing too much running too soon! What is too much running? What is the right amount?
14 Nov 2022
Contributed by Lukas
One of the most common ways to cause an injury or get ill is to do too much, too soon. Whether you're a beginner, intermediate or advanced runner. Sud...
Running for a long life! How many times a week should you run for a longer life?
11 Nov 2022
Contributed by Lukas
This episode is a very important one if you run to live a longer life. My purpose for running and exercising is to live a healthy long life so I decid...
GUIDED Warmup: Don't Skip The Warmup!
07 Nov 2022
Contributed by Lukas
Skipping your warmup could lead to an injury or a lack of performance as your body is not fully prepared to run. In this episode I will guide you thro...
Why film yourself Running? How to do it? What to look for?
31 Oct 2022
Contributed by Lukas
Why film yourself Running? How to do it? What to look out for? Is an episode that will help you Run Better by learning about your running style, what ...
BOOK: Why you should read The Chimp Paradox! How will it help you? What I learned from it?
28 Oct 2022
Contributed by Lukas
A new feature I'm adding to the podcast is regularly taking about books that I think you should read. These books will have helped me in some way unde...
Do you suffer from Running Imposter Syndrome?!
24 Oct 2022
Contributed by Lukas
Do you suffer from a lack of self-belief in your running, maybe you feel like others are way better than you, maybe you run for other reasons that the...
What is Cadence? Why is it important? What is optimal Cadence?
17 Oct 2022
Contributed by Lukas
In this episode I discuss Cadence, what it is, why it's important and what is the optimal cadence when we are running. Cadence is the amount of steps ...
Optimal body position: How to Run properly!
07 Oct 2022
Contributed by Lukas
In this episode of the podcast 'Optimal body position: How to Run properly!' I talk about how our running form effects the movement of your body as yo...
Transitioning to Barefoot/Minimalist shoes: How to do it properly...
04 Oct 2022
Contributed by Lukas
In this episode of the podcast titled 'Transitioning to Barefoot/Minimalist shoes: How to do it properly...' I discuss the pitfalls of transitioning f...
Let your arms run too!
23 Sep 2022
Contributed by Lukas
Stiff, tense arms that don't move in coordination with the rest of your body are slowing you down! Let your arms run too! Running is a whole body move...
Bounce back quicker from injury or illness...
18 Sep 2022
Contributed by Lukas
In the last episode I spoke about how we can. reduce our risk of injury or illness. If we do get ill or injured we can reduce the length of time we ar...
How to stop getting injured, reduce your risk of injury with these tips...
16 Sep 2022
Contributed by Lukas
One of the most frustrating things we face as runners is the dreaded time out through injury or illness. I get so annoyed not being able to run so I t...
Stop using data, Run on Feel!
11 Sep 2022
Contributed by Lukas
The world has gone data mad. I'm guilty of looking at every data point on Strava, we all do it. What we all could do a lot better is to learn to feel ...
Don't overcomplicate training, do the 4:4 Method!
09 Sep 2022
Contributed by Lukas
Simple things are often the best. If you like to keep things simple in your running training then look no further than the 4:4 method which is incredi...
Do this for tight Hamstrings...
04 Sep 2022
Contributed by Lukas
Tight hamstrings are very common in runners for a number of reasons which I will explore in this episode. I will talk about what we can do to warmup o...
Training: 3 Hill sessions you can do to improve your running.
02 Sep 2022
Contributed by Lukas
In this episode of the podcast I will give you 3 hill training sessions that you can do that are going to improve your running in numerous ways. These...
Form: Use your glutes, Don't just sit on them!
24 Aug 2022
Contributed by Lukas
We sit on our glutes, a lot! This weakens them and causes lots of issues with our running if you have weak and inactive glutes. Learning to activate y...
Mindset: Be a better version of you!
20 Aug 2022
Contributed by Lukas
We compare ourselves to others everyday. Lately my running clients have been comparing themselves and their running times to the elite athletes that h...
Do this Yoga practice for stronger legs...
18 Aug 2022
Contributed by Lukas
I am always trying to encourage you to get into yoga. Here is a free yoga practice to follow along to at home and do in your own space, in your own ti...
Form: Where should my foot strike the floor?
10 Aug 2022
Contributed by Lukas
"Where should my foot strike the floor?" this is something that I get asked a lot as a running coach. It's an area of running form that has been study...
Trail Running: Why you should RUN to the hills!
06 Aug 2022
Contributed by Lukas
Trail running is a beautiful form of running that a lot of road runners are missing out on. I run both road and trail. I enjoy running trails more. In...
Life: How to be a more sustainable runner!
03 Aug 2022
Contributed by Lukas
When you have children the state of the planet is heightened. You want to leave a healthy planet for them. My consuming has totally changed as I don't...
Form: Where's your head at?
30 Jul 2022
Contributed by Lukas
Are you a head chaser? Do you suffer with hip or lower back issues when running? Where should our head be when running? These are all questions I addr...
Running: Having children changes everything. Adapt!
27 Jul 2022
Contributed by Lukas
Running when you have children can be a total change of routine that some of us (I did) resist and end up causing ourselves more stress and illness fr...
The Debate: Minimalist VS Cushioned shoes.
23 Jul 2022
Contributed by Lukas
The debate rages on. What is best, minimalist shoes or cushioned shoes? In this episode I discuss my running journey and experience with cushioned sho...
Enhance Performance: Beetroot juice boosts performance!
20 Jul 2022
Contributed by Lukas
You can legally boost your performance with ergogenic foods. Some of these foods and food supplements have better benefits than performance enhancing ...
*BONUS* Audio Running Coaching Session: What's happening in your body?
16 Jul 2022
Contributed by Lukas
In this BRAND NEW style of episode I will be guiding you through an Audio Running Coaching Session to help develop your Somatosensory Cortex in your b...
Plant Based Running: Can you run on plants?
13 Jul 2022
Contributed by Lukas
How does eating a plant based diet impact your running? Can you run fuelled only on plants? Where do you get your protein from? If it has the word 've...
Use Less Energy: How stiff are your legs?
09 Jul 2022
Contributed by Lukas
There are two main elements to our running cycle: Contact time and flight time. What we do in contact time affects how efficient we are in flight time...
Busy Life = Tired Runs: Find a balance!
06 Jul 2022
Contributed by Lukas
This episode is based around an email from a listener called Paul. Paul is a postman and walks 18-24k steps a day, hes a new dad and eats a vegetarian...
Mindset: Stop wasting mental energy!
02 Jul 2022
Contributed by Lukas
This episode is inspired by one of my clients that is having personal issues in his life. He has been spending a lot of time thinking and overthinking...
Range of Motion: Enough is Enough!
29 Jun 2022
Contributed by Lukas
Too much range of motion can be detrimental and too little can also cause imbalances. How much range of motion do we need to run? What is range of mot...
Running hurts your knees... when you run with poor form!!
25 Jun 2022
Contributed by Lukas
Probably the most common thing I hear as a running coach is something along the lines of 'running hurts my knees so I don't run anymore' this is extre...
7 Ways to RUN Mindfully
22 Jun 2022
Contributed by Lukas
In this episode I want to share with you 7 ways to run mindfully. As a yoga and mindfulness teacher I have learned lots of strategies and self-awarene...
Common myth BUSTED!!
18 Jun 2022
Contributed by Lukas
There are so many common fitness/exercise myths. In this episode I talk about one that is very damaging to our overall health. if we can improve this ...
Running mantras develop you as a runner!
15 Jun 2022
Contributed by Lukas
A mantra is words or a sentence that encourage your focus or attention into a specific area. Like shining the light in the dark, where you shine your ...
10 ways to ENJOY running more...
11 Jun 2022
Contributed by Lukas
Are you starting to lose motivation with running? Or maybe you have a feeling of wanting to enjoy running more but not sure how? Or maybe you've not e...
How to treat and prevent muscle cramps!
25 May 2022
Contributed by Lukas
As we are heading into summer we are generally running more and for longer, some of you experience muscle cramps. This has become common with some of ...
How to run a faster 5K
21 May 2022
Contributed by Lukas
Are you wanting to run a faster 5K time? In this episode I talk about the areas we need to consider to help us run at peak performance and then I go a...
Unlock your hips to Run Better. Follow along video.
17 May 2022
Contributed by Lukas
Hello, in this episode I wanted to share with you some reasons why hip mobility is important for runners and how good hip mobility helps us Run Better...
Are protein bars good for you?
07 May 2022
Contributed by Lukas
Protein bars are a huge market these days, the pace that we live at has contributed to convenience food and protein bars craze. Whether you're a treat...
How nasal breathing can help you Run Better
04 May 2022
Contributed by Lukas
Breathwork is really popular at the moment and it is getting a lot of attention in the scientific community with study after study coming out and conf...
Try this training session to Improve your speed and stamina!
29 Apr 2022
Contributed by Lukas
This episode is a running training session that elite athletes do to increase their speed and stamina. It's a great session that will mix up your week...