Young Hearts Run Free Podcast

In this episode we sit down with ultra-running powerhouse Anna Troup, winner of both Summer and Winter Spine Races including the 2025 Summer Spine outright. Anna opens up about training in the Lake District, navigating injuries, managing menopause, building resilience, and rediscovering her running identity.Episode HighlightsAnna’s journey from Oxford rowing → triathlon → ultrasLiving and training in GrasmereWhy she prefers early morning sessionsHow cross-training keeps her running as she gets olderFirst ultra: Hardmoors 60, “baptism of fire”Learning navigation the hard way on her first SpineWinning the 2021, 2022 & 2025 Summer Spine, plus 2026 Winter Spine (1st female)Handling recurring stress fractures & lessons from menopauseWhy women thrive in long ultrasCows, storms, lost moments, and the art of problem‑solving in big racesFuelling: “Rice, cheese and butter — that’s my magic bowl”Her go‑to kit: DexShell socks & ASICS TrabucoMegan Boxall Tracker

After a four year wait, the legend himself finally returns. This week John and Steven welcome back ultra‑runner, adventurer, and all round good guy Martin Heggie for his hat‑trick appearance on the podcast and he brings with him one of the wildest race stories you’ll hear all year.Martin has just completed The Tunnel, Mark Cockbain’s infamous 200 mile, 100 lap underground sufferfest in the darkness of the Combe Down Tunnel near Bath. With 212 miles, sleep deprivation, hallucinations, chafing disasters, blisters, pot noodles, Irn Bru, and every emotion imaginable , this one has it all.Allie Bailey Edinburgh WorkshopMegan Boxall Tracker

This week, Steven and John take the podcast on the road for a very special first: recording live from a professional podcast studio at Stravaig Sessions near Aberuthven. Joining them for this landmark episode is Lee Campbell.Lee is widely recognised across the Scottish running community for his infectious passion for trail running, his generous ‘Pentlands Socials’, and his adventures both at home and abroad. This episode dives deep into Lee’s story, humour, and heart - from learning to run after leaving football behind, taking part in the infamous Bed Run, and then taking to the trails and scaling alpine passes on the Tour du Mont Blanc. Did someone say ‘fucking nature!’Lee shares his incredible journey from five a side footballer to adventure driven trail runner, opening up about everything from his first virtual marathon on his birthday to the life changing joy of adventuring on the trails. We explore how the Pentlands became his playground, how his inclusive social runs have opened the hills to hundreds, and why he believes adventures beat races every time. We hear the story behind the Dinosaur route, tips for newcomers to the Pentlands, and is it Kips…or Chickens?Expect stories of friendship, altitude, salted tatties, iconic Scottish hills, creative tattoos, community spirit, and a whole lot of laughter. Whether you’re a seasoned ultrarunner or someone dreaming of your first trail pootle, this episode is full of inspiration, honesty, humour, and heart.Lee on InstagramLee on StravaRecorded at Stravaig Sessions

Would You Run If No One Was Watching? ​In this episode of Young Hearts Run Free, we sit down with ultra-runner, coach, and author Allie Bailey for a conversation that strips endurance running back to its raw, unvarnished truth.​Allie isn't here to sell you the "running is a cure-all" dream. Instead, she challenges the modern obsession with metrics, exploring how watches, apps, and social media have transformed a simple joy into a performance to be measured and judged.​In This Episode, We Discuss:​The Comparison Trap: Why we’ve traded the joy of movement for the validation of the "upload."​The Emotional Hangover: A candid look at the "crash" that follows legendary feats like the Dragon’s Back and the Spine Race. As experienced first hand by Allie.​Sobriety & Mental Health: Allie shares her deeply personal journey through mental health struggles and the role of sobriety in finding her "purple patch."​31 Days: Insights from Ali’s new book on the daily mindset shifts required to change how we think—not just how we run. A zero-bullsh*t mindset masterclass for the modern runner.​Funny, fierce, and unflinchingly honest, this conversation moves far beyond the trails. It is an exploration of identity, the cost of resilience, and the vital importance of honesty and love when the finish line is long behind you.​"Running isn't always the answer. Sometimes, it's just a place to hide. The real work happens when the shoes come off."​Connect with Ali:​Book: 31 Days (Available now here) https://www.adventurebooks.com/products/31-days-allie-bailey​Socials: Instagram https://www.instagram.com/ab_runs/​Enjoyed the show? Leave us a review on Apple Podcasts or Spotify—it helps more than you know.

​🎙️ SEASON 15 KICKS-OFF🏴󠁧󠁢󠁳󠁣󠁴󠁿⚽️​The wait is over, the squad is named, and we are officially kicking off Season 15! You know us for the tarmac and the trails, but this season, we’re bringing a different kind of energy to the podcast.​🏆 The Season Theme: The Summer of ‘26​With Scotland heading to their first World Cup since 1998, we are leaning into our obsession with the beautiful game. This season is a tribute to Football, Fans, and Finish Lines. Expect plenty of tactical nods, "injury time" drama, and World Cup fever—even if our feet are still firmly in our trainers.​🏔️ The Opening Match: Britain’s Most Brutal​To start the season, we’re going 268 miles deep into the Winter Spine Race on the Pennine Way. It’s the "Champions League" of endurance, and we’ve got two absolute star players in the booth: Llinos Proctor and Ross Beveridge.​In the Season Premiere:​The Warm-up: How to train for 268 miles of ice and grit.​The Match Report: Full-blown hallucinations, star-filled skies, and the emotional "final whistle" at Kirk Yetholm.​The "Twelth Man": A celebration of ordinary people doing the extraordinary.​The Winter Spine - It’s not just a race; it’s a 268-mile cup final where the terrain and the weather present the toughest of opponents.​🔗 SUPPORTClick the link below to visit Llinos’s Fundraiser and show some love!Lllinos Fundraiser Link

It’s time for the Season 14 finale episode featuring backyard ultra runner world champion Sarah Perry.What a way to sign off season 14? We welcome back Sarah Perry for her third appearance on the podcast. Following Sarah’s previous milestones discussed on the show, running 41 yards at Rasselbock and then setting a UK women’s record with 59 yards at the Backyard Ultra World Team Championships, the boys dive into Sarah’s latest monumental achievement: completing 95 yards at the iconic Big's Backyard Ultra in Tennessee. Sarah shares an inside look at the magic of running in Lazarus Lake’s backyard, her battle with unexpected back pain, the science of micro-napping, and her subsequent course record performance at The Hill just six weeks later.Key ChaterationsThe Progression to 95 Yards: A look back at Sarah’s journey from 41 to 59, and finally to 95 yards at Big's.Preparing for Big's: Sarah discusses going "all in" for the opportunity to test her limits against the world's best backyard runners.Pushing Through Pain: Dealing with debilitating back pain during the race and the mental struggle of stopping just shy of 100 yards.The Atmosphere at Big's: What it’s like to run in Laz’s backyard and the uniqueness of the event.Course Logistics: The difference between the technical day loop in the woods and the night loop on the road.Backyard Admin & Scran: Sarah’s routine for fluids, nutrition (including American Applewood mash), and managing a shared camp space.The Sleep Strategy: Lessons learned about gear (bringing a bed next time!) and mastering the "micro-nap" to avoid sleep deprivation.Hallucinations and the 4th Night: Sarah describes the mental state of runners as they crack during the final stages of the race.Transition to The Hill: Breaking down the logistics of her 55 and a bit lap performance at The Wrekin in Shropshire.The Winter Spine: In January 2026 Sarah won the Winter Spine Challenger South MRT race. We hear all about what it takes to compete in such an arduous adventure.Sarah on Instagram⁠Megan Boxall Run Britain Tracker

In this episode, John and Steven sit down with one of the most accomplished ultra runners in the world, Beth Pascall. Known for her calm demeanour (earning her the school nickname "Millpond"), Beth shares her journey from medical school rowing to shattering course records at Western States and the Bob Graham Round. We dive into the mental and physical grit required to win iconic races in gruelling conditions and what it’s like to balance a career as a paediatrician with elite-level athletics.Career highlights2021 Western States 100 Champion: Finished first female in a time of 17:10:41.Bob Graham Round Record Holder (2020): Set a then-record of 14:34:26, shaving 50 minutes off Jasmin Paris’s time.Spine Race Winner: Winner of the notoriously difficult winter Spine Race.Cape Wrath FKT: Completed the trail with Damien Hall in 4 days, 9 hours, and 43 minutes.Key Topics and HighlightsThe "Millpond" MentalityBeth explains how her naturally calm personality has been an asset in ultra running. Despite the high stakes of world-class competition, she views herself as a "normal person" and remains largely unphased when racing against global superstars.The 2021 Western States VictoryBeth recounts her legendary 2021 win during one of the hottest years in the race's history.The "Wobble": She admits to having a major physical struggle at Mile 70 due to the heat, where she actually had to sit down for a few minutes to lower her core temperature.The Finish: She didn’t feel certain of the win until Mile 94 when she learned she had a significant gap over second-place finisher Ruth Croft.The Bob Graham Round: Beth describes her record-breaking Bob Graham Round as her most enjoyable running experience. She talks about how the running community comes together to support a single runner, featuring pacers and volunteers who were, in many cases, total strangers.Nutrition and the Evolution of the SportThe conversation explores how much sports science has changed in just a few years. Beth discusses the trend of high-carbohydrate intake (90g+ per hour) and shares her sceptical but open-minded take on modern supplements like ketones and bicarb.Technical Terrain Over Flat RoadsDespite winning flat races like the 24-hour Self-Transcendence, Beth admits she doesn't actually enjoy road running. She highlights the Glencoe Skyline as her favourite type of "gnarly" course.Beth on InstagramMegan Boxall Run Britain Tracker

In this "2 Of Us" episode, Steven Watt and John Cassidy catch up on recent winter running highlights, provide a comprehensive wrap-up of the brutal conditions at the Winter Spine Race, and reveal their own massive running and fundraising goals for the upcoming season.Discussions include:Looking back at "Running Rants," the "UN Awards," and the challenge to create creative Strava art.Five Star Run Club: Celebrating the 10th anniversary of the running initiative in Auchterarder founded by Steven’s wife, Fiona.The Nigel Barge Race: John recaps his 56-minute finish at the Maryhill event and his goal of finishing before a specific one-hour playlist ended.Winter Spine Race Roundup: A detailed breakdown of results across all distances, including the 268-mile full spine won by Sebastian Raichon and Anna Troup.Major Announcement: John reveals he has signed up for the Summer Spine Challenger South (108 miles) this June.Fundraising for CALM: John discusses his motivation for supporting the Campaign Against Living Miserably (CALM) and his commitment to not cutting his hair until the end of the year to raise suicide awareness.Road to Paris: Steven announces his return to racing at the Paris Marathon in April, fundraising for the Rooprai Spinal Trust (RST).Megan Boxall’s UK Run: Highlighting Megan’s incredible journey running the circumference of the UK (200 marathons in 200 days) for the Samaritans.Arc of Attrition: A look ahead to the upcoming winter ultra in Cornwall.Megans tracker: YBTracking Viewer - 200 Marathons 200 DaysMegans InstagramJC's FundraiserEnjoy

In this episode, we welcome back ultrarunning legend Debbie Martin Consani for her 9th (NINTH) appearance on the show. As the 2026 Winter Spine Race unfolds, Debbie provides her expert perspective on what makes this nasty 268-mile trek along the Pennine Way so unique. From the deep thaw slush of the current race to her own legendary 2022 victory, Debbie shares insights on gear, the psychology of 'being bothered,' and why sometimes the best race plan is having no plan at all.Key Highlights & TopicsThe Current "Thaw" Year: Debbie discusses how the 2026 race transitioned from heavy snow to a deep thaw, creating treacherous slush and rising river levels.The "Nasty" Pennine Way: A deep dive into why this trail is particularly arduous, featuring the mud suction that can cause shin issues.The Philosophy of "Be Bothered": Insights into race management and the importance of self care e.g. if your feet/hands are cold, be bothered to fix this before it becomes a race ending problem.Breaking News: Discussion regarding Sarah Porter who was removed from the Spine Race for safety reasons due to threats related to her charitable work. See link at the end of show notes.Fuelling 268 Miles: Debbie reveals her go-to calorie-dense snacks, including Bournville chocolate and 500-calorie flapjacks.Reliving the 2022 Win: Debbie reflects on her victory, finishing in 104 hours with only 7 hours of sleep across four and a half days.As discussed, the Run Ultra Sarah Porter interview

Vote in the UnAwards2025We sit down with Scottish running superstar Morag Millar for an honest, engaging and fun chat! Morag dives into her journey from a football-obsessed kid (opposing parents thought she was a boy) to becoming a European Junior champion. She reveals about her Commonwealth Games race (mostly powered by... aqua jogging?)Morag also gets seriously personal about balancing elite training with motherhood and the magical power of pelvic floor physios.We chat about:• The Traumatic Truth: She only took up athletics to get faster for football, but the coach's promise of fewer injuries was definitely a lie!• The Aqua Games: How running the Commonwealth Games 1500m final at 19 was less about training and more about surviving off an intense aqua-jogging regime.• The Unforgettable Snack: Morag talks about a 'massive' ball of meat on a stick in Estonia!• "My Old Body" and the Grind: The only thing worse than a 12-mile Sunday long run is the fear of accidentally throwing out your treasured Scotland jersey during a house clear-out.• From C-Section to Super-Mum: The emotional and amazing story of her second birth, the incredible care she received, and why pelvic health physio is a non-negotiable priority for running mums.• 40 is the New 5K PB: Morag is in a race against the clock (and her 40th birthday!) to snag a spot on the V35 all-time list before being forced to dominate the V40 category.• The Real MVP: Morag reveals the secret to balancing elite training, clinic work, and two young kids: a massive support team of magical grandparents.Rejuvenation by Dr MoragBlair Inglis PTPhoto credit: Bobby Gavin⁠Vote in the UnAwards2025⁠

It's time, The YHRF UnAwards are officially open for you entries, submissions, call them what you want...geez it using the link below!UnAwards 2025

We welcome legendary runner Chris Finill to the podcast. Chris, a long-time member of Harrow Athletic Club, takes us through his remarkable journey, from being inspired by Olympic champions living on his childhood street to his transition from track events to ultra-marathons. We discuss his famous streak of consecutive sub-3 hour marathons, the debate over modern shoe technology, his experience running across the United States, and what it takes to tackle the hardest races in the world.Chris was born on the same street as Roger Bannister and was babysat by Olympic gold medallist Judy Grinham, giving him an early connection to sports. His early running motivation included running to the shops to beat his previous time.Chris met Roger Bannister in 2004 at the 50th anniversary of the Four Minute Mile, when Roger Bannister was given the freedom of Harrow.Chris's early focus was on steeplechase, which he ran regularly for his club for 20-25 years. He has been a member of Harrow AC since 1974. The club started as a closed club (Old Gaytonians, from his school) and eventually became an open club. Harrow AC recently won the National Athletics League, the highest domestic competition for a club.We discuss with Chris the research into whether his run of 24 or 25 consecutive sub-3 hour London marathons was a world record.Chris believes the claim that modern plated shoes make you 4% faster is "ludicrously high" , noting that athletes only need to believe they are a minute faster to want them.When discussing nutrition Chris emphasises that a runner's diet is what they "averagely eat" day-to-day, year in, year out, not just race-day fuelling.Chris thinks the 24-hour races have been his hardest, especially when running at 4 AM after being on your feet for 16 hours.Chris became curious about running beyond the marathon in his late 30s and began running 100Ks and 24-hour races. In 2011, Chris and a friend ran from the West Coast to New York over the course of 80 days. The idea was inspired by James Shapiro's book Meditations from the Breakdown Lane. The transcontinental run required immense commitment, including Chris having to threaten to resign from his job and his wife driving the support car for 9,000 miles.After an unsuccessful attempt at the Bob Graham Round seven or eight years ago, Chris plans to attempt the Joss Naylor Challenge to get "closure with fell running".

In this incredibly open and honest episode, we sit down with guest Caroline McKay for a chat that spans her roots on the Isle of Mull, and the profound emotional journey that led her to ultra running. Caroline shares her recent success at the California Fall Classic and the powerful motivation she carries with her on the trails.Caroline reveals she "hated running" early in life and discusses her upbringing on the Isle of Mull, living an outdoors lifestyle with her marine biologist parents and working on their shellfish farm. Caroline recounts moving to Manchester at 17 to work in a nightclub and also work in fashion, and how she went down a "disruptive path" involving heavy smoking, drinking, and substance use. Caroline talks about moving back to Edinburgh, being a major milestone for her health. A friend planting the seed about the 53-mile Highland Fling race introduced her to ultra running.Caroline speaks about getting into ultra running podcasts like Trail Runner Nation, Ultra Runner podcast, and Talk Ultra. She mentions being inspired by Ellie Greenwood and the empowering feeling of seeing women like her succeed. There is a brief mention of Caroline's own podcast, Of Mountains and Minds, and her experience interviewing the incredible Jasmin Paris.An impulsive, wild story about a trip to the US to support a record-breaking trans-American run attempt which ended in a mess, a pulled sponsorship, and an NDA.We discuss running the West Highland Way and getting into the Western States 100 lottery for 2013. She talks about her training and preparation, including running the Great Wilderness Challenge (23 miles).We have a deep dive into Carolines fuelling strategy, including using Huma Chia gels, salted potatoes, and salt tabs.Caroline shares her motivation, including the goal of not having another DNF (mentioning the Georgia Death Race and UTMB) and drawing strength from her kids.Caroline shares her pride in her recent California Fall Classic race, hitting her goal of going sub-16 hours with a time of 15:48

We've reached the halfway point of Season 14, and this week, we're joined by ultra-runner Dave Moulding! Dave's running journey proves you don't need to be fit—just well-costumed. Dave takes us from his "unhealthiest, least fit period" , which involved running a 10K dressed as The Stig (complete with a paper mâché helmet) , and then wearing it for 8 hours in the pub afterwards.This paved the way for taking on the brutal, 215-mile Race Across Scotland. Dave also spills the beans on his terrifyingly-efficient support crew, with none other than our own Yorkshire Correspondent, Mel Sykes. Find out how Mel & Jo enforced a strict 90-minute sleep rule , why Dave felt like a child begging for "five more minutes on my phone" , and the crew's no-nonsense mantra for foot care: "Socks off, let's get stuck in!".Plus, Dave shares his strategy for telling the unkind voice in his head "Not today, thank you" , and the shockingly painful moment an electric fence touched his ring.Our chat includes• From being "spectacularly average" at all sports to going "all in" on Ironman training.• Why running a 10K in a paper mâché helmet was the perfect "get out" for not being fit —and the 8 hours he spent wearing it in the pub.• Why ultra-runners are just like toddlers asking for five more minutes on their phones.• The crew mantra for blister management: "Socks off, let's get stuck in!".• Dave's biggest strength is his head. How to tell the unkind voice in your brain, "Not today, thank you".• The electrifying moment a charged fence and a wedding ring got a little too close.

Welcome back for the episode you've all been waiting for! This week, the hosts dive into a tale of extreme physical endurance, mental warfare, and sacrificed beards. John gives us the full, chaotic debrief from his 100-mile attempt on the Mark Cockbain 400 metre track event, while Steven wonders if shaving your face is a viable streamlining tactic for ultraunning.We dive head-first to "The Chilli Trail" for an update on the 100% sold-out UK premier 10K trail event. Steven gives a spicy route report, confirming the ground is soft and predicting a glorious, spectacular mud-fest. This also leads to a discussion on the immediate need for Hoka wellies and you find out how to get your hands on a limited-edition sticker and a spot in the 2026 event.Then, the main topic: John’s Track 100 Debrief. John recounts his experience from The Track, he explains the crucial lessons learned from last year: how running in the outside lane added miles to his watch—and why sticking to the white line is essential for any aspiring 403-lap lunatic. John reveals his last-minute race mantra ("slow and smooth" ), his absolute lowest point of the run, which he combated by playing games with other runners and also receiving an surprise 15-second video message from the legendary Jasmin Paris.It’s a tale of physical endurance, mental warfare, and not wanting to disappoint your coach (shout out to the phenomenal Fiona Watt!)

In this milestone episode, John Robb returns for his third appearance on the show to share how he conquered Scotland’s legendary Triple Crown—three ultra races in one year: the Highland Fling, the West Highland Way Race, and Devil o’ the Highlands.From frog-dodging night runs to training peaks pranks, John’s story is packed with grit, laughs, and heart. Your hosts dive into his transformation from first-time runner in 2017 to Triple Crown finisher in 2025, with coaching, community, and sheer determination leading the way.Highlights include:- Training tales from Auchterarder to Cloan Glen - Coaching breakthroughs and April Fool’s curveballs- Fav and least favourite sections on the WHW- Race-day drama, PBs, and magic finish line moments.A celebration of running, resilience, and the magic of doing something phenomenal that makes everyone proud as punch.

"Each day, regardless of what happened, each day was a new day and it was just reset and start again." Gilly Marshall - October 2025Have you ever faced a challenge so tough it left you wondering if you had what it takes? Do you walk away, or do you go back for more?In this incredibly inspiring episode, we sit down with the phenomenal Gilly Marshall, a cornerstone of the Scottish ultra-running community. Gilly shares her amazing journey from a self-professed non-runner, using the "run a lamppost, walk a lamppost" method, to taking on one of the world's toughest mountain races, the Dragon's Back.This isn't just a race report; it's a powerful story about resilience, community, and the mental fortitude required to face down your dragons. Gilly talks candidly about her first attempt at the Dragon's Back in 2023, which ended in disappointment amid a brutal heatwave , and her courageous return this year to face the beast again in wildly different conditions.If you need a dose of inspiration and a reminder that your mindset is your greatest asset, this is the episode for you.Dragons Back Race

Join us as we dive into the wild world of ultra running with Jack Chamberlain—Austrian Alps trailblazer, former live music bar owner and Mozart 100 champion.From his first epic run with “Crazy Dave” (we all know a Crazy Dave, right?) to racing the legendary UTMB, Jack shares raw stories of triumph, setbacks, and survival in the mountains.Discover the secrets behind his training and nutrition, and find out about his 'friend of the show ' coach. Listen in to hear about the friendships, mishaps, and music that fuel his journey.It's a classic YHRF episode with Jack freely giving us insight into life at the front of the pack. An episode packed with hunners of inspiration, a dousing of honesty, and, of course, a few laughs you won’t want to miss!

Four Scots. Seven days. One unforgettable adventure.Join Bobby, James, Allan, and Scott as they take on the Pyrenees Stage Run — 220km of mountains, mishaps, and memories.This episode dives into the heart of camaraderie: from missed registrations and travel chaos to bunk bed banter, altitude struggles, and the power of a good laugh.Hear how teamwork, inside jokes, and unwavering support carried them through epic climbs, wild descents, and every challenge the Pyrenees could throw at them.If you love stories of friendship, resilience, and the magic that happens when you stick together, this is the episode for you.Bonus material, find out who really won by 11 seconds!!Link to Pyrenees Stage Run Website - www.psr.run

In this episode, we chat with Scottish ultra-running legend Izzy Cairns (née Knox). After a two-year wait, Izzy finally joins the podcast to share her incredible journey. She talks about her childhood love for running, from being timed by her auntie to joining her first club in Peebles. Izzy opens up about a life-altering accident at 21 that doctors said would end her competitive career, and her powerful determination to run again. We discuss Izzy's progression from 10Ks to marathons and the Dean Karnazes book that sparked her passion for ultra-marathons. Izzy shares memorable stories from her five Berlin 100-milers, the pride of becoming a Scottish 100K champion, and her plans for a road marathon in Malaga and another 100-miler in Chester.As mentioned in the episode Izzys Jedburgh Ultra race report