The UKRunChat podcast.

In this episode of the UKRunChat Podcast, we're joined by returning guest Dr Juliet McGrattan to talk about her new book, The Runner's Guide to Menopause [https://www.bloomsbury.com/uk/runners-guide-to-menopause-9781399423854/]. Menopause is something every woman will experience, yet many runners feel unprepared for how it can affect their training, performance, and motivation. Juliet shares expert insight — alongside her own lived experience — to help runners better understand what's happening in their bodies and how to adapt. We discuss: * What menopause, perimenopause, and post-menopause actually mean * Common symptoms that affect runners (and why they're often misunderstood) * Why running can suddenly feel harder — and what's happening physiologically * The impact of menopause on sleep, recovery, and energy levels * How running can actually help manage symptoms * Training adjustments, including the importance of strength work and speed sessions * Bone health, injury risk, and long-term wellbeing * The role of HRT and when to speak to a GP * Why this stage of life might be the most important time to keep running This episode is for anyone navigating menopause, approaching it, or supporting others, including coaches who want to better understand how to support female runners. Follow Juliet [https://www.instagram.com/drjulietmcgrattan/]

What happens when someone who only started running a year ago decides to run 100 marathons in 100 days? In this episode of the UKRunChat Podcast, Michelle speaks with Hannah Cox, the founder of the Better Business Network and the woman behind Project Salt Run — a world-first endurance challenge running the length of India's historic Inland Customs Line. Over 100 days Hannah covered 4,224 kilometres, completing 75 marathons and 23 ultramarathons across 11 Indian states. But this story isn't about elite performance. It's about perseverance, purpose, and people power. Running through extreme heat, pollution, illness and injury, Hannah and her small support team followed a forgotten colonial boundary once used to enforce the salt tax — transforming it into a route of connection, community and climate action. Along the way they were welcomed into homes, fed by strangers, and supported by a growing global community of people who believed in the mission. Project Salt Run has already raised £90,000 for charities working for people and the planet, with a long-term goal of raising £1 million. In this episode we talk about: * How Hannah went from beginner runner to 100 marathons * The story behind the historic Inland Customs Line * The toughest physical and mental moments on the road * The power of community and kindness * Why ordinary people still have the power to create change Donate to the campaign https://givestar.io/gs/project-salt-run Website www.projectsaltrun.com [http://www.projectsaltrun.com/] Follow the journey Instagram / TikTok / Facebook: @projectsaltrun [https://www.instagram.com/projectsaltrun/]

Breathing is something every runner does thousands of times on every run — yet it's something most of us never think about. In this episode of the UKRunChat Podcast, Michelle speaks with breathing coach and former professional rugby player David 'Jacko' Jackson about how improving the way we breathe can impact running efficiency, mobility, and performance. After a serious brain injury ended his rugby career, Jacko began exploring breathing as a tool for improving brain health and regulating the nervous system. That journey eventually led him to become a Master Oxygen Advantage coach and write his new book, Breathe Smarter Run Stronger. In this conversation, we explore how breathing mechanics affect everything from running economy and perceived effort to hip mobility and race-day nerves. What We Cover * Why breathing is often overlooked in running training * The difference between how elite runners breathe vs amateur runners * When nose breathing can improve running efficiency * Why mouth breathing isn't always the enemy * The surprising connection between breathing mechanics and hip tightness * Why tongue posture affects breathing and airway function * How breathing rate affects perceived effort during a run * Building carbon dioxide tolerance to improve endurance * Using breathing strategies to stay relaxed during races * Jacko's ambitious Mission IN-possible challenge to run 200 marathons in 100 days Jacko's book Breathe Smarter Run Stronger [https://www.bloomsbury.com/uk/breathe-smarter-run-stronger-9781399423113/] is available now.  Published March 12th 2026. Follow @bloomsburyoutdoors [https://www.instagram.com/bloomsburyoutdoors/] Follow Jacko on @thebreathrunningcoach [https://www.instagram.com/thebreathrunningcoach/]

At 48, Neil Mills is taking on one of the biggest challenges of his life: running and walking 950 miles in just 21 days. But this isn't just about covering 45 miles a day. Neil is visiting every Young Lives vs Cancer Home from Home across the UK, raising funds for families facing childhood cancer. Behind the distance lies a deeply personal story of addiction, late-diagnosed ADHD, rebuilding identity, and discovering that endurance running offers him stability. In this episode of the UKRunChat Podcast, Neil shares how discipline became a lifeline, how long miles quiet a noisy mind, and why giving back is now central to who he is. This is an honest, powerful conversation about running as structure, recovery and purpose. Neil is raising money for Young Lives vs Cancer to support families staying close to their children during cancer treatment: https://www.justgiving.com/page/neil-mills-1729538959475 Text NEIL to 70490 to donate £2. Texts cost the donation amount plus one standard network rate message. Neil's Facebook page [https://www.facebook.com/profile.php?id=61575047228543]

In this episode of the UKRunChat Podcast, Michelle is joined by Catherine and Pippa, co-founders of Trail & Bloom, a trail running retreat designed to support women navigating midlife. Both share deeply personal journeys of how their relationships with movement evolved. From early experiences of feeling "not good enough" in sport, to running as punishment for eating, to rediscovering joy and confidence on the trails, this is an honest conversation about identity, body image, performance and self-worth. Catherine talks about how perimenopause, injury and life pressures left her questioning her place in running, and how trail running helped her reconnect with movement in a way that felt freeing rather than pressured. Pippa shares her path from disordered eating and overwhelm to becoming a GB age-group triathlete, and explains why midlife women need to understand their physiology — particularly the importance of maintaining muscle mass for long-term health, strength and confidence. Together, they discuss: * Why so many women carry "baggage" into midlife running * How trails can remove pressure and reintroduce joy * The myths around weight loss, BMI and body composition * Why strength training is essential (and how to approach it safely) * How to rebuild confidence when performance plateaus * What women really need in midlife: community, compassion and evidence-based guidance This episode is a powerful reminder that midlife can be a breakthrough, not a breaking point, and that running can still be joyful, empowering and deeply restorative at any age. You can find more about Trail & Bloom and their upcoming retreats at https://trailandbloom.co.uk/

This week on the podcast, Fiona Horsfield takes us inside the Montane Winter Spine Race, Britain's Most Brutal endurance event along the Pennine Way. We talk about: 🥣 Eating when you don't want to 😴 Sleeping when you can 🎒 Getting kit decisions right 🧠 Staying mentally steady when fatigue hits If you've ever wondered what it really takes to move for days through winter conditions, this episode is an honest look at the physical and psychological reality of ultra-endurance racing. "You can't think about 268 miles. You just focus on the next section." Listen now 🎧 Follow Fiona [https://www.instagram.com/fionahorsfield.runs/] #UKRunChat  Photo Credit: @clorroe_cam [https://www.instagram.com/clorroe_cam/]

In this episode of the UKRunChat podcast, we're joined by Meryl Cooper, who has represented Britain on the international ultra stage. Hailing from Aberdeenshire, Meryl shares her journey from a background in football to discovering trail and ultra running in 2017, and how quickly the sport became a defining part of her life. We explore her progression from early races to earning selection for Great Britain & Northern Ireland, and what it's really like stepping onto the international stage in mountain and trail running. Meryl reflects on racing at home and abroad, adapting to different terrains and conditions, and the lessons she's learned through both strong performances and tougher race days. She talks openly about the mental and physical demands of ultra running, how her approach to racing has evolved over time, and what keeps her motivated to take on long, mountainous challenges. In this episode, we discuss: * Growing up in Aberdeenshire and early involvement in sport * Moving from football into trail and ultra running * Discovering ultras in 2017 and progressing through the sport * Being selected to represent Great Britain internationally * Racing abroad and adapting to different courses and conditions * The physical and mental challenges of long-distance trail racing * Learning from both successful races and difficult days * How her mindset and racing approach have evolved * What continues to motivate her in trail and ultra running About Meryl Cooper * British Ultra-Trail Champion (2021) * Represented Great Britain & Northern Ireland at the World Trail Running Championships (2019) * Represented GB at the World Mountain & Trail Running Championships (2022, 2023) * Competed at the European Off-Road Running Championships (2024) * Winner of the Swiss Alps 100k (2025) If you enjoyed this episode, please subscribe to the UKRunChat podcast and share it with a fellow runner. Follow Meryl [https://www.instagram.com/meryl_runsultras/]  Website [https://www.merylcoopercoaching.com] Photo credit: Stuart Ross Media

In this episode of UKRunChat, we're joined by endurance runner James Lewis, whose challenges sit far outside the usual rulebook of endurance sport. With a willingness to learn the hard way, James has taken on a series of unconventional endurance projects that test resilience, adaptability, and mental toughness more than finish times. From running 92 miles in his first-ever 24-hour event on a 400m track, to repeatedly attempting a Guinness World Record blindfolded run, James shares what happens when ambition outruns preparation, and why failure has become a defining part of his journey. We also dive deep into one of his most demanding challenges to date: running from Paris back home to Rugeley over thirteen consecutive days, sleeping rough in France and pushing through injury. We also look ahead to his boldest project yet, dribbling a football from Morocco to Birmingham during the World Cup. Follow James on Instagram [https://www.instagram.com/xjameslewis/] Please note: This episode includes discussion of extreme endurance challenges, physical suffering, injury, and past training mistakes. These experiences are shared as personal reflections and should not be taken as advice.

In this episode of the UKRunChat Podcast, we catch up with adventurer and world-record holder Mitch Hutchcraft following the completion of his extraordinary Great British Dog Walk Challenge. Just weeks after we last spoke, Mitch ran 16 back-to-back ultra marathons, covering 720 kilometres from the UK's lowest point at Holme Fen to the summit of Ben Nevis, battling freezing rain, snow and exhaustion across 16 consecutive days. In doing so, he set a new world record, all while raising awareness for overcrowded dog rescue centres and the illegal puppy trade in the UK. Inspired by his rescue dog Teddy, who spent the first four years of his life confined to a concrete cage on a puppy farm, Mitch used the challenge to highlight the realities facing rescue charities, the growing number of dogs entering shelters, and the importance of choosing to adopt, not shop. We talk about the physical and mental toll of the challenge, the unexpected power of community support, the dogs and rescue centres he met along the way, and why this mission was always about far more than breaking records.   Follow Mitch on Instagram [https://www.instagram.com/_mitchhutch/]  Photo Credit: Oliver Frampton

In this episode of the UKRunChat podcast, Mike Seaman, the driving force behind The National Running Show joins us to chat about the show's roots and also his own endurance running, having recently completed the Winter Downs 200, Javelina Jundred (100 miles), a 50k ultra, and summited Mount Kilimanjaro to raise funds for Birmingham Children's Hospital. We talk about Mike's journey into running, his experience of running 200 miles, what goes on behind the scenes of major running events, and what he's seeing across the running and outdoor industry right now. Follow Mike [https://www.instagram.com/mikeseaman2709/] Follow the National Running Show [https://www.instagram.com/nationalrunningshow/] The 2026 National Running Show takes place on Saturday 31st January and Sunday 1st February at the NEC Birmingham.

In this episode of the UKRunChat Podcast, we're joined by ultrarunner, campaigner and community builder Sabrina Pace-Humphreys. Sabrina came to running in her 40s while navigating postnatal depression, looking for something that might help her survive a difficult period in her life. What started as a lifeline became a path to purpose, and eventually led her to some of the toughest endurance events in the world, including the Marathon des Sables, UTMB and the Spine Race. Sabrina is also the co-founder of Black Trail Runners, a community working to increase representation, access and belonging in the outdoors. In this conversation, she shares why visibility matters, what it really means to feel safe and welcome on the trails, and how community can change lives. We also talk about Sabrina's new book, written specifically for women who are starting running, or thinking about it. The book tackles everything from confidence, kit and nutrition to menopause, motherhood, and running later in life, offering reassurance, honesty and permission to begin. In this episode we cover: * Starting running in your 40s * Running and postnatal depression * Finding identity and belonging through sport * The reality of ultra running * Why representation in the outdoors matters * Co-founding Black Trail Runners * Writing a beginner's guide for women * Menopause, motherhood and running without comparison * Letting go of performance and finding purpose Sabrina's book Start Where You Are is published on 15 January Follow Sabrina on Instagram [https://www.instagram.com/sabrunsmiles/]

This week, Michelle chats with Lisa Jackson, Runner's World columnist, 100 Marathon Club member, and author of Running Made Easy, Your Pace or Mine?, and her brand new memoir Still Running After All These Tears: A Runner's Journey Through Grief. Lisa shares how running helped her rebuild her life after loss, what finishing last in 25 marathons has taught her about success, and how we can all rediscover our running mojo when motivation fades. With warmth and humour, she reminds us that running is about finishing lines, not finishing times. We talk about: * Finding joy again through running after losing your mojo * How to cope when injury, illness or life pauses your running journey * What coming last in marathons has taught her about mindset * The role of community and connection in healing * How running and mental strategies from hypnotherapy can support grief recovery * The importance of friendship, laughter and showing up, one mile at a time If you need support: If you're struggling with grief, loss, or feeling low, please reach out. * Samaritans [https://www.samaritans.org/] – Call 116 123 (UK, free and 24/7) * Cruse Bereavement Support [https://www.cruse.org.uk/] – Support for anyone grieving * Mind [https://www.mind.org.uk/] – Mental health support and information Still Running After All These Tears: A Runner's Journey Through Grief is available from 8 January 2026

A year after her first appearance on the podcast, physiotherapist Nicky Edwards returns to update us on a life-changing year. Since we last spoke, Nicky has been diagnosed with Multiple Sclerosis, but far from slowing down, Nicky has taken on some of the toughest challenges in UK ultra-running. Nicky talks us through the emotional and chaotic lead-up to the Arc of Attrition, receiving her MRI results just days before the race, and how she battled reduced sensation, balance issues and overwhelming uncertainty to make the St Ives cutoff with minutes to spare. Nicky opens up about the identity shift that comes with chronic illness and the mixed reactions online. We dig deep into how Nicky has adapted her training, from prioritising strength work to restructuring work and family life, and how she uses mindset, stubbornness and gratitude to fuel her racing. Nicky also shares highlights from her recent 8th-place finish at Wendover Woods 50, talks about managing symptoms under stress, and looks ahead to a huge 2026 including Tokyo, Boston, a possible London, Race to the Stones, and her dream: the UTMB 100-miler. Nicky closes with a message for anyone facing obstacles: "Only you know your body. Don't let others' expectations manage your dreams." Follow Nicky on Instagram [https://www.instagram.com/nickyedwardsphysio/]

In this episode of the UKRunChat Podcast, Michelle speaks with Priya, co-founder of Phoenix Manchester, the first Indian-born woman in the 100 Marathon Club, and one of only two South Asian women race directors in the UK. Priya shares her journey from cheering at the London Marathon to completing 100 marathons, discovering the power of Jeffing, and creating Phoenix Manchester with her partner Paula to offer inclusive, low-pressure running events for all abilities. Links mentioned: ➡️ Phoenix Running website: phoenixrunning.co.uk [http://phoenixrunning.co.uk/] ➡️ Instagram: https://www.instagram.com/phoenixrunningmanchester/ ➡️ Instagram Manchester Galloway Run Walk Run: https://www.instagram.com/manchester.runwalkrun/ ➡️ 100 Marathon Club info: 100marathonclub.org.uk [http://100marathonclub.org.uk/] ➡️ Jeff Galloway Jeffing info: jeffgalloway.com [http://jeffgalloway.com/] ➡️ LDWA (for long-distance walking events): ldwa.org.uk [http://ldwa.org.uk/]

In this episode, Michelle speaks with Neil Thubron, founder of XNRG and an athlete who has spent decades pushing the limits of endurance. From his early days in the British Army Reserves to multi-day ultras across deserts, mountains and frozen wilderness, Neil has built a life around resilience, purpose and helping others do the same. Neil shares the story behind his most extreme challenge yet, the Yukon Arctic Ultra, a 300-mile race through –50°C temperatures. He explains how he trained by pulling tyres for hours before dawn, what it was like to run alone through the frozen Canadian wilderness, and the moment he realised he was being followed by wolves. But the Yukon was about more than the finish line. Neil dedicated the race to raising £3,000 for Grace, a young girl in Uganda who needed complex ear surgery through Humanity Direct — and her video message afterwards remains one of the most emotional moments of his life. Michelle and Neil also talk about: * How the Army shaped his mindset and discipline * Why purpose is the key to getting through the darkest moments * XNRG's multi-day events and their fundraising with Humanity Direct and local charities * The annual Santa Virtual Ultra and how listeners can get involved * His next big challenge — the Jungle Ultra in Peru * Advice for anyone preparing for their first multi-day race Links mentioned: * XNRG events & Santa Virtual Ultra — xnrgevents.co.uk [http://xnrgevents.co.uk/] * Humanity Direct — humanitydirect.org [http://humanitydirect.org/] * Neil's book YUCAN — neilthubron.com [http://neilthubron.com/]

In this episode, we speak with former-Royal Marine and world-record–breaking adventurer Mitch Hutchcraft, who completed the longest climb of Everest in historyearlier this year. Now, just six months later, he's taking on a new mission — and this time, it's all for the dogs. Starting 3rd December, Mitch will run 700km / 16 back-to-back marathons from the UK's lowest point in his hometown of Ramsey in Cambridgeshire, to the summit of Ben Nevis. Along the way he'll visit multiple dog rescue centres, meet hundreds of owners, and highlight the urgent need to adopt, not shop as shelters across the UK reach breaking point. The challenge was inspired by Teddy, Mitch's new rescue dog who spent four years in a concrete cage on a puppy farm before being saved. Mitch hopes to shine a light on overcrowded sanctuaries, illegal breeding, and the thousands of dogs still waiting for a home. In this episode: * Mitch's world-first 237-day Everest expedition * Teddy's rescue story * Why UK dog shelters are overwhelmed * What 700km in December will look like * How people can join Mitch on the route * Plans for a documentary + special guests * How you can support the adopt-don't-shop message Follow & support Mitch: Instagram: @_mitchhutch [https://www.instagram.com/_mitchhutch/] Live tracker + route: via link in his bio Petition for improved dog breeding laws coming soon Photo credit: Mitch Hutchcraft

This week on the UKRunChat Podcast, we head across the Atlantic to Virginia to chat with ultra-runner John Calabrese. John started running in 2017 during a difficult period in his life and has since thrown himself into everything from road marathons to some of the toughest trail races in the US, including the legendary Barkley. We dive into: * How running became a lifeline during John's divorce * Moving from road marathon training into the shock of his first trail marathon * The community spirit of trail running vs road culture * How he met new lifelong friends on the trail, despite showing up alone * The quirks of US trail etiquette (including Philly cheesesteaks at aid stations! * Why failure is essential in ultra running * Why US races are often expensive * The logistics and cost behind bucket-list events like Badwater 135 * Free US trail races * Running culture: USA vs UK A raw, honest, funny, and insightful conversation about what running gives us, how the culture differs across countries, and why the trail community is changing lives one muddy hill at a time. Follow John on Instagram [https://www.instagram.com/breezytrailhead/]

A quick note that this episode includes open discussion of cancer, grief, and loss. Please take care while listening, and skip sections if you need to. In this episode, UKRunChat host Michelle talks to Toby Freeman, founder of The Robin Cancer Trust and creator of the Big Ballsy Challenge, a 500km running campaign raising awareness of testicular cancer. After losing his brother Robin to a late-stage diagnosis, Toby channelled his grief into purpose, building one of the UK's leading young adult cancer charities and using running to start life-saving conversations. Toby shares his experiences of turning pain into action, what running means to him, his upcoming world record attempt at the London Marathon, and how humour can break down stigma around men's health. Topics covered: * How The Robin Cancer Trust began * The Big Ballsy Challenge and reactions on the road * Using humour to tackle taboo topics * Running as therapy and motivation * The power of community and conversation * Toby's Thrive Against Cancer podcast Links: * The Big Ballsy Challenge: https://www.therobincancertrust.org/bigballsychallenge * The Robin Cancer Trust: therobincancertrust.org [https://www.therobincancertrust.org/] * Toby's TEDx Talk: Three Steps to Surviving Grief [https://www.ted.com/talks/toby_freeman_three_steps_to_surviving_grief_toby_freeman_tedxcolchester?subtitle=en] * Thrive Against Cancer Podcast: thriveagainstcancer.co.uk [https://www.thriveagainstcancer.co.uk/]

this episode of the UKRunChat podcast, we're joined by ultra runners, authors, and adventurers Jen & Sim Benson. They share stories of epic challenges, why ultras feel like "supported adventures," and how the community makes the sport so special. We also dive into their brand-new book, Ultra: The World Atlas of Ultramarathons — a beautifully curated guide to iconic and lesser-known races around the globe. Whether you're dreaming of UTMB, curious about Mongolia's remote ultra, or wondering if you really can walk a 100k, this episode has insights and inspiration for every trail runner. Topics covered: * Jen & Sim's journey from road marathons and climbing to ultras (00:23) * Why ultras are "adventures with support" (03:26) * Races that stood out, including Arc of Attrition 100 and TDS at UTMB (01:26, 06:57) * Inside their new book Ultra — and how they chose which races made the cut (09:01, 13:36) * Bucket-list ultras from Mongolia to the Trans-Alpine (15:02) * Advice for first-time ultra runners: why it might not be as scary as it sounds (17:01) * Walking an ultra — and why it might just be the best way to finish strong and avoid blisters (19:19) * Navigation skills and mountain craft (23:47) * Mental preparation, mindfulness, and dealing with "bad patches" (28:07) * Future races and writing projects (34:30) * The future of ultra running and community growth (40:02) Links: * Jen & Sim Benson on Instagram: @jenandsim [https://instagram.com/jenandsim] * Ultra: The World Atlas of Ultramarathons [https://www.ukrunchat.co.uk/first-ever-atlas-of-ultra-marathons/] * Jen's book The Path She Runs [https://www.ukrunchat.co.uk/book-review-the-path-she-runs-by-jen-benson/]

In this episode of the UKRunChat podcast, Michelle is joined by USA Triathlon coach and author Hilary Topper to talk about her new book, Unlocking the Triathlon: A Beginner's Guide to Competing in a Triathlon. Hilary shares her journey from failing gym class and not knowing how to swim, to taking up triathlon in her 50s, and even an 8.3-mile open water swim. She explains why triathlon is truly accessible for everyone, how runners can make the leap into multi-sport, and why cross-training can make you a stronger, more resilient runner. We cover: * Hilary's journey from treadmill newbie to triathlete and coach * Why she wrote Unlocking the Triathlon * Practical tips for beginners: training plans, essential gear, and transitions * How swimming and cycling can improve your running * Balancing training with work, family, and life * Why triathlon isn't just about racing If you've ever thought "Could I really do a triathlon?" this episode might just convince you the answer is yes. Unlocking the Triathlon: A Beginner's Guide to Competing in a Triathlon is out in January 2026 and is available for pre-order on Waterstones and Amazon. Follow Hilary: * Instagram: @hilarytopper [https://instagram.com/hilarytopper] * Blog: atriathletesdiary.com [https://atriathletesdiary.com/]