The Running Channel Podcast

162: The Most Important Factor Runners Ignore

21 Mar 2026

Contributed by Lukas

Running economy is a metric that's often overlooked. So what exactly is it? What does good running economy feel like? And most importantly, how can yo...

161: "I Was Never Going To Quit" | 100 Marathons in 100 Days Across India

14 Mar 2026

Contributed by Lukas

Andy and Rick are joined by Hannah Cox, who completed an extraordinary challenge: running 100 marathons in 100 days across India, despite only startin...

160: The Psychological Cost of Chasing PBs

07 Mar 2026

Contributed by Lukas

We’re LIVE from ASICS in London, where Andy, Rick and Sarah explore the psychological toll of constantly chasing a personal best. Together, they dis...

159: What’s Harder: Your First Marathon or Your Fastest Marathon?

28 Feb 2026

Contributed by Lukas

In Episode 159, Andy, Rick, and Sarah dive into a classic runner’s debate: is it harder to complete your first marathon or to chase your fastest one...

158: "I Couldn't Breathe" – Tom’s Attempt at the World’s Highest Marathon

21 Feb 2026

Contributed by Lukas

In episode 158 of The Running Channel Podcast, Tom discusses his experience of attempting to complete The World's Highest Marathon. With a start line ...

157: The Role of Genetics in Running Performance

14 Feb 2026

Contributed by Lukas

In episode 157, Sarah, Rick and Andy delve into how much running skill comes from your genetics versus training and hard work. In another universe cou...

156: We Answer The Most Googled Running Questions...

07 Feb 2026

Contributed by Lukas

If you love an episode that spirals into laughter, chaos, and fiery debate, this one’s for you. Andy, Rick, and Sarah dive headfirst into the most G...

155: How To Master Treadmill Training (& the Harry Styles marathon rumour)

31 Jan 2026

Contributed by Lukas

In episode 155, Andy, Rick and Sarah break down how to master the treadmill and unlock its full benefits for training and speed. Cold weather or not, ...

154: Everything You Need To Know About Super Shoes

24 Jan 2026

Contributed by Lukas

Super shoes have revolutionised running since Eliud Kipchoge first laced up the Nike Vaporfly in 2016. Once reserved for elite athletes, these carbon-...

153: Boost Your VO2 Max With No Additional Training

17 Jan 2026

Contributed by Lukas

We’re always talking about fine margins in running, and this week Andy, Rick, and Sarah dive into two potential game-changers: altitude training and...

152: Is There a Wrong Way to Race a 5K? Debunking 5 Common 5K Myths

10 Jan 2026

Contributed by Lukas

Is a 5K race the hardest distance to execute perfectly? Is there any room for error? Can you wing it on race day? Do you really need to carb load?Thes...

151: Here's What People Are Getting Wrong With Marathons

03 Jan 2026

Contributed by Lukas

In episode 151 we're talking about marathons! Rick has started thinking about marathon training (finally) and it's time to tell him what not to do and...

150: The Big Running Quiz Of The Year 2025

27 Dec 2025

Contributed by Lukas

In episode 150 it's quiz time!! Do you rate your running knowledge? Well put it to the test and see how you fair against Andy, Rick and Sarah. The tri...

149: How Adding in 1 Run Transformed My Running Fitness

20 Dec 2025

Contributed by Lukas

In episode 149 Rick, Sarah and Tom dive into how adding another run could mean big things for your running and how it's given Tom the motivation he wa...

148: 'My Body Was At Its Limit - I Was Broken' Valencia 2025 Debrief

13 Dec 2025

Contributed by Lukas

Andy gives a full debrief just hours after running the Valencia Marathon, where he was aiming to break 2 hours 50 minutes. He dives into his training ...

147: Should You Always Train with a Running Watch?

06 Dec 2025

Contributed by Lukas

Have you ever run without a running watch? Does it count if it's not on Strava? Well, there may be some hidden benefits to training without a watch th...

146: "He Will Do Something Special" - Andy's Running Valencia

29 Nov 2025

Contributed by Lukas

In episode 146, Andy and Sarah are joined by Andy’s running coach and best friend Andy Hobdell. Andy H has guided Andy B throughout his professional...

145: Has Trail Running Taken Over?

22 Nov 2025

Contributed by Lukas

Is there a trail running boom happening within a running boom? Why are more runners hitting the trails than seemingly ever before? Well.. Andy, Sarah ...

144: What Supplements Are Runners Taking And Why?

15 Nov 2025

Contributed by Lukas

Runners often turn to supplements to help meet the demands of training, recovery and peak performance. In this episode, we unpack how supplements can ...

143: "This Nearly Made Me Quit Running"

08 Nov 2025

Contributed by Lukas

This week, Andy, Sarah, and Rick explore how comparing yourself to others can shape and sometimes sabotage your performance. Andy reflects on how com...

142: Sarah Ran A Marathon In A Mine & Tom's Terrified About His First Ultra

01 Nov 2025

Contributed by Lukas

Sarah’s just returned from Sweden, where she ran a marathon 1,300 meters underground - yes... UNDERGROUND! Wearing a hard hat and head torch, and ba...

141: How Does Breathing Affect Your Running?

25 Oct 2025

Contributed by Lukas

After Rick’s tirade last week about a fellow Parkrunner’s heavy breathing, the team are back to explore the science behind how breathing affects y...

FREE BONUS CONTENT: Unfiltered Opinions on Running’s Biggest Trends

22 Oct 2025

Contributed by Lukas

Every week, we publish an exclusive bonus episode of The Running Channel Club Podcast, giving you access to more running science, unfiltered banter an...

140: Are We In The Middle of a Running BOOM?

18 Oct 2025

Contributed by Lukas

In 2025, is running bigger than ever? Andy, Rick and Sarah explore the possible causes as to why running is so popular. From health trends and mental ...

Discover Rick's Everyday Escape

11 Oct 2025

Contributed by Lukas

ASICS has launched its Everyday Escape campaign in support of World Mental Health Day, encouraging people around the world to take a 15-minute movemen...

Discover Sarah's Everyday Escape

10 Oct 2025

Contributed by Lukas

ASICS has launched its Everyday Escape campaign in support of World Mental Health Day, encouraging people around the world to take a 15-minute movemen...

Discover Andy's Everyday Escape

09 Oct 2025

Contributed by Lukas

ASICS has launched its Everyday Escape campaign in support of World Mental Health Day, encouraging people around the world to take a 15-minute movemen...

139: Key Strength and Conditioning Tips For Marathon Training

04 Oct 2025

Contributed by Lukas

In episode 139, Andy and Rick are joined by The Running Channel's Anna Harding to discuss the importance of strength and conditioning for runners, how...

138: How To Stay Motivated in Running

27 Sep 2025

Contributed by Lukas

Andy, Rick, and Sarah are BACK from Tokyo!It’s no secret that everyday life - from work stress to fatigue, can drain your motivation to run. Maybe y...

EP9: Records, Rain and the Curtain all Fall on Final Day of the World Championships

22 Sep 2025

Contributed by Lukas

In the final episode in our 10 Days in Tokyo series - Andy, Rick and Sarah were left speechless in the Women's 800m Final, in awe at the Men's 5000m F...

EP8: First-Ever Shared Medal in the Heptathlon & Sarah Orders Chips at a Sushi Bar

21 Sep 2025

Contributed by Lukas

It's Day 8 of our 10 Days in Tokyo series - following the World Athletics Championships! In this special limited series of The Running Channel podcast...

EP7: Lyles & Hunt Shine in the 200m Finals & Rick Legs It at a Tokyo Parkrun

20 Sep 2025

Contributed by Lukas

It's Day 7 of our 10 Days in Tokyo series - following the World Athletics Championships! In this special limited series of The Running Channel podcast...

EP6: Keely Hodgkinson in Cruise Control & Andy's Run With Japanese Celeb

19 Sep 2025

Contributed by Lukas

It's Day 6 of our 10 Days in Tokyo series - following the World Athletics Championships! In this special limited series of The Running Channel podcast...

EP5: Underdog Glory in the Men's 1500m & We Made Chopsticks

18 Sep 2025

Contributed by Lukas

It's Day 5 of our 10 Days in Tokyo series - following the World Athletics Championships! In this special limited series of The Running Channel podcast...

EP4: Faith Kipyegon Dominates the 1500m & Rick Makes Matcha

17 Sep 2025

Contributed by Lukas

It's Day 4 of our 10 Days in Tokyo series - following the World Athletics Championships! In this special limited series of The Running Channel podcast...

EP3: Heroic Pole Vault WR, DQ for “jostling” & Rick’s Anime Fascination

16 Sep 2025

Contributed by Lukas

Welcome to Day 3 of 10 Days in Tokyo! In this special limited series of The Running Channel podcast, Sarah, Rick and Andy unpack all the action from t...

EP2: Closest Finish In Marathon History and Sarah Gets Lost Inside The Stadium

15 Sep 2025

Contributed by Lukas

Welcome to Day 2 of 10 Days in Tokyo! In this special limited series of The Running Channel podcast, Sarah, Rick and Andy unpack all the action from t...

EP1: Shock Exits & Marathon Sprint Finish - BTS at Tokyo World Championships

14 Sep 2025

Contributed by Lukas

Welcome to 10 Days in Tokyo with The Running Channel podcast, as Andy, Rick, and Sarah bring you exclusive behind-the-scenes coverage of the World Ath...

137: Running Through Joy, Grief and Everything In Between

13 Sep 2025

Contributed by Lukas

In episode 137, Rick and Sarah are joined by Presenter Jess to recap her incredible achievement of running 8 marathons in 8 days, part of her broader ...

136: What To Expect At Your Autumn Marathon

06 Sep 2025

Contributed by Lukas

Andy, Rick, and Sarah host this week's episode at Garmin's HQ in Southampton, UK, in front of a live audience as they dive into exactly what you can e...

135: Training Cycles Explained – Base, Build, Peak, Taper…

30 Aug 2025

Contributed by Lukas

Andy, Rick, and Tom dive into some running jargon and break down the different types of training cycles... what they mean, how to do them, how they sh...

134: Performance vs Integrity: The Doping Debate

23 Aug 2025

Contributed by Lukas

In this week's episode, we're joined by The Guardian's Chief Sports Reporter, Sean Ingle, for a deep dive into doping in the world of running. We expl...

133: Run or Rest? The Holiday Dilemma for Runners

16 Aug 2025

Contributed by Lukas

The Running Channel podcast trio are reunited once again as they dive into the classic holiday dilemma: to run or to rest? Everyone has their own pers...

132: The Truth About Caffeine: Performance, Dosage & Timing

09 Aug 2025

Contributed by Lukas

Caffeine is the most researched and widely used psychoactive substance in the world — but how much do you really know about it? This week, nutrition...

131: Does Running With Someone Make You Faster?

02 Aug 2025

Contributed by Lukas

Rick and Sarah are joined this week by The Running Channel’s own Tom Dunn as they dive into a hotly debated topic: can running with someone actually...

130: We Ask A Psychologist Your Running Questions

26 Jul 2025

Contributed by Lukas

In this week's episode, Sarah and Rick speak with sports psychologist Dr. Josie Perry about the common mental barriers runners face - from comparing o...

129: These Workouts Will Make You A Faster Runner

19 Jul 2025

Contributed by Lukas

*Vote for us (your favourite podcast) in this year’s British Podcast Awards! Just type in "The Running Channel" when you vote. Voting closes on the ...

128: Are Too Many People Running Marathons?

12 Jul 2025

Contributed by Lukas

*Vote for us (your favourite podcast) in this year’s British Podcast Awards! Just type in "The Running Channel" when you vote. Voting closes on the ...

127: How Hard Is It To Run A 4 Minute Mile?

05 Jul 2025

Contributed by Lukas

*Vote for us (your favourite podcast) in this year’s British Podcast Awards! Just type in "The Running Channel" when you vote. Voting closes on the ...

126: Are You Wearing The Wrong Running Shoes?

28 Jun 2025

Contributed by Lukas

Rick’s Challenge review might just change your mind about running in the heat. If Rick can use the CORE 2 Thermo Sensor and feel the benefits - anyo...

125: What Age Do You Peak as a Runner?

21 Jun 2025

Contributed by Lukas

Can you peak as a runner? It’s the age-old question… Andy, Rick, and Sarah cover a variety of running distances and explore the age at which you'r...

124: Running Myth Explained... Running Slow Makes You Faster

14 Jun 2025

Contributed by Lukas

We’ve got another myth-busting episode lined up this week as Andy, Rick, and Sarah explore whether running slower in training can actually make you ...

123: Do You Really Need To Stretch After A Run? The Debate

07 Jun 2025

Contributed by Lukas

Sarah's back from holiday and also back to keep Andy and Rick in check! The trio this week are discussing whether you need to stretch after every run ...

122: How Can I Run Fast With A Low Heart Rate?

31 May 2025

Contributed by Lukas

With Sarah still on holiday, Rick and Andy are left to their own devices this week as they explore how to run fast while keeping a low heart rate. The...

121: Best vs Worst Foods To Eat Before And After A Run

24 May 2025

Contributed by Lukas

Sarah is on holiday this week, so Andy and Rick are joined by nutrition expert, running enthusiast, and content creator Sian Seccombe to unpack the be...

120: How To Get Faster At Running

17 May 2025

Contributed by Lukas

Running fast is completely subjective — but every runner has the potential to get faster, if they choose to. So this week on The Running Channel Pod...

119: Is Running Actually Good For You?

10 May 2025

Contributed by Lukas

If you're listening to this podcast, there's a good chance you love running as much as we do! But is running actually good for you? Andy, Rick, and Sa...

118: Is It Good To Set Scary Running Goals?

03 May 2025

Contributed by Lukas

This episode is for EVERY runner. Setting a new running goal can be scary - but is that a good thing or a bad thing? The team are back from a hectic w...

117: The Running Channel Podcast LIVE From London Marathon!

26 Apr 2025

Contributed by Lukas

This week’s episode comes to you LIVE from The Running Channel London Marathon Clubhouse! Andy, Rick, and Sarah are buzzing as they preview one of t...

116: What Is The Hardest Running Distance To Train For?

19 Apr 2025

Contributed by Lukas

Andy, Rick, and Sarah have collectively trained for and raced just about every distance — now they're debating which one is the hardest to train for...

115: Top 10 Tips For 24 Hours Before Race Day

12 Apr 2025

Contributed by Lukas

Are you taking on a race soon? We know there's so much to consider and it can sometimes feel overwhelming — so Andy, Rick, and Sarah share their own...

114: Food vs Gels - How To Optimise Your Long Run Fuelling

05 Apr 2025

Contributed by Lukas

Are you tuning into this podcast during a long run? Are you properly fuelling? And if so, with what? Join Andy, Rick, and Sarah as they explore the in...

113: Sarah's Sub 20 Minute 5k PB Attempt Debrief

29 Mar 2025

Contributed by Lukas

In episode 113, Sarah reflects on her recent attempt to break the sub-20 minute 5k barrier. She put in an incredible amount of work for this challenge...

112: Can You Run Fasted?

22 Mar 2025

Contributed by Lukas

In this week's episode, Andy and Sarah are joined by Mo for an insightful discussion on fasting—an act of refraining from eating, and sometimes drin...

111: All Your Marathon Questions Answered

15 Mar 2025

Contributed by Lukas

Spring marathon season is upon us and The Running Channel podcast trio are ready to answer all your burning questions. Wondering how to avoid nipple c...

110: How To Build Mental Toughness In Running

08 Mar 2025

Contributed by Lukas

In episode 110, The Running Podcast trio dive into the trials and tribulations of running, sharing their own personal hurdles while offering tips and ...

109: 21.1k to 42.2k - How Hard Is It To Double Your Distance?

01 Mar 2025

Contributed by Lukas

In episode 109, Andy and Rick are joined by Jess from The Running Channel, who shares the lowdown after an incredible weekend in sunny Seville where s...

108: Runners To Keep Your Eye On In 2025

22 Feb 2025

Contributed by Lukas

2025 is shaping up to be a huge year for running, with world records being shattered across a range of disciplines, along with an A-list lineup of sta...

107: Ice Bath vs Sauna - Do They Work?

15 Feb 2025

Contributed by Lukas

In episode 107, Andy, Rick and Sarah dive into how cold and hot therapy impact your body, how effective they really are for recovery and if you do eit...

106: What Gear Should You Use To Run?

08 Feb 2025

Contributed by Lukas

The Running Channel podcast deep dive into the world of running gear, from fancy gadgets to the latest shoes and accessories. They break down what you...

105: Do You Need To Wear Super Shoes To Go Fast?

01 Feb 2025

Contributed by Lukas

Since the launch of the first carbon-plated super shoe in 2016, running shoe technology has advanced by leaps and bounds, shattering world records alo...

104: How To Run In Different Environments: Trails, Roads, and Treadmills

25 Jan 2025

Contributed by Lukas

In episode 104, Andy, Rick and Sarah answer a recurring question we get asked on The Running Channel - how to run in different environments. We’ll b...

103: Are Runners Good At HYROX?

18 Jan 2025

Contributed by Lukas

What is HYROX? What does it involve? Why is it so popular all around the world? Well, in episode 103, Andy, Rick and Sarah tell you everything you nee...

102: How To Balance Running With The Rest Of Your Life | The Diary Of A Runner

11 Jan 2025

Contributed by Lukas

In episode 102, Andy, Rick, and Sarah dive into the challenge of balancing running with everyday life. Have you started planning or training for a goa...

101: How To Train For A Marathon

04 Jan 2025

Contributed by Lukas

Are you planning to run a marathon in 2025? Andy and Sarah guide you through how to set yourself a goal and start training from the ground up, sharing...

100: What You Might Have Missed In Running In 2024

28 Dec 2024

Contributed by Lukas

Episode 100!! In this milestone episode, Andy, Rick, and Sarah recap what has been an incredible and pivotal year for running, as well as their own pe...

99: The Ultimate Running Quiz Of The Year

21 Dec 2024

Contributed by Lukas

IT'S CHRISTMAS! Andy, Rick and Sarah are feeling festive and competitive as they go head to head in The Ultimate Running Quiz Of The Year. The podcast...

The Woman Beating The Men At Ultras | Kelsey Price

18 Dec 2024

Contributed by Lukas

The Running Channel Meets is where we talk to real runners with incredible stories. Each episode we speak with people who inspire us to run, and give ...

98: How To Make A 2025 Running Goal And Stick To It

14 Dec 2024

Contributed by Lukas

In episode 98, Rick and Sarah are joined by Jess this week as they look ahead to 2025 and discuss their running goals for next year and share tips on ...

97: Do You Need To Go To The Gym To Be A Better Runner?

07 Dec 2024

Contributed by Lukas

In this week's episode we chat through whether you need to go to the gym to be a better runner and what should runners actually do in the gym? Andy le...

Malaria Nearly Killed Me, But Running Saved My Life | Prav Patel

04 Dec 2024

Contributed by Lukas

The Running Channel Meets is where we talk to real runners with incredible stories. Each episode we speak with people who inspire us to run, and give ...

96: Would You Rather...? Correspondence Special

30 Nov 2024

Contributed by Lukas

Andy is away this week, so Producer Owen is stepping out from behind the sound desk to join Sarah and Rick in the podcast hot seat! In this special co...

95: When Will We Stop Breaking Running World Records?

23 Nov 2024

Contributed by Lukas

In episode 95, Andy, Rick and Sarah want to know - While some records have stood for decades, others continue to be shattered year after year. Genetic...

Running Was A Punishment In School, Now I'm Completely Obsessed | Ross Noble

20 Nov 2024

Contributed by Lukas

The Running Channel Meets is where we talk to real runners with incredible stories. Each episode we speak with people who inspire us to run, and give ...

94: Inspirational Runners You NEED To Know About

16 Nov 2024

Contributed by Lukas

In this week's episode, Andy, Rick and Sarah take a trip down memory lane and discuss the legends, the heroes and the champions they look to for inspi...

93: What Is The Best Time Of The Day To Run?

09 Nov 2024

Contributed by Lukas

In episode 93, Andy, Rick, and Sarah dive into a debate about the best time of day to run, exploring the science behind whether our bodies perform bet...

92: What Are The Major Marathons And Why Are They Major?

02 Nov 2024

Contributed by Lukas

Six cities, three continents and over 200,000 participants each year. What are The Abbot World Marathon Majors and how does a race claim this status? ...

91: Oxford Half Marathon Debrief | My First Half Marathon Since Knee Surgery!

26 Oct 2024

Contributed by Lukas

"I was told I'd never run again, but they were wrong!" In this week's episode of The Running Channel podcast, the man of the hour, Rick shares his exp...

90: Do You Need To Do Interval Running?

19 Oct 2024

Contributed by Lukas

In episode 90, Andy, Rick, and Sarah reunite to discuss all things interval training. When should you do it? How can you incorporate it into your rout...

The Mastermind Behind Running World Records | Chris Taylor

16 Oct 2024

Contributed by Lukas

The Running Channel Meets is where we talk to real runners with incredible stories. Each episode we speak with people who inspire us to run, and give ...

89: Would You Run A Faster 10k With Or Without A Pacemaker?

12 Oct 2024

Contributed by Lukas

Pacemakers, pacesetters, rabbits - some love them, some don't! In this week's episode our very own Tom is subbing in for Andy to share his recent expe...

88: How Have Marathon Records Improved Over The Last 100 Years?

05 Oct 2024

Contributed by Lukas

In episode 88, The Running Channel podcast trio delves into the evolution of men’s marathon records over the past century. Back in 1925, the record ...

87: What's Your Biggest Running Fear?

28 Sep 2024

Contributed by Lukas

In a recent episode of The Running Channel podcast, we asked listeners to share their biggest running fears. In this episode, Andy, Rick and Sarah off...

I Used To Defuse Bombs, Now Running Keeps Me Grounded | Heather Hartley

25 Sep 2024

Contributed by Lukas

The Running Channel Meets is where we talk to real runners with incredible stories. Each episode we speak with people who inspire us to run, and give ...

86: Why Do You Need A Running Training Plan?

21 Sep 2024

Contributed by Lukas

In episode 86, The Running Channel podcast trio are discussing running training plans. Do we need them? Do they help or do they hinder? What's the bes...

85: What Does Running a PB Actually Feel Like?

14 Sep 2024

Contributed by Lukas

We're deep into autumn marathon series and whether you're running your first ever marathon, or you're aiming for a particular time - you simply can't ...

84: Running Myths Explained: You NEED To Carb Load Before Long Runs

07 Sep 2024

Contributed by Lukas

In episode 84, Andy, Rick and Sarah delve into a question on many people's lips as we approach Autumn marathon season... and that's whether you NEED t...

After Losing My Daughter, Running Was My Way Back | Fintan O'Malley

04 Sep 2024

Contributed by Lukas

The Running Channel Meets is where we talk to real runners with incredible stories. Each episode we speak with people who inspire us to run, and give ...

83: 2024 Paralympic Games - Classifications System & What To Expect in Paris

31 Aug 2024

Contributed by Lukas

In episode 83, Andy, Rick and Sarah look at what we can expect in the upcoming 2024 Summer Paralympics held in Paris, which promises to be the most sp...

I Fractured My Leg In The Olympics - Here’s Why I Finished | Rose Harvey

28 Aug 2024

Contributed by Lukas

The Running Channel Meets is where we talk to real runners with incredible stories. Each episode we speak with people who inspire us to run, and give ...