Local Runners Podcast

In this episode, Dave, Cal, Katie, and Sean chat with Alia Braithwaite from Bury AC! With PBs of 18:19 (5K), 38:07 (10K), 83:15 (Half Marathon), and a speedy 2:59:23 for the Marathon.Alia takes us through her unique running story: from junior athlete, to stepping away, and her triumphant return after having kids. She shares the profound lessons she's learned along the way, navigating her journey back through Prestwich AC and returning to her roots at Bury AC. Discover how she levelled up her running with a coach, leading to a brilliant Manchester Half and a coveted London Marathon Championship spot.Her about her experience representing England at the Swansea Half Marathon! Alia also offers incredible insights into her mental approach to racing, showing how a shift in mindset can truly reduce pressure and boost performance. And in a segment that truly surprised us all, Alia opens up about a crucial conversation on female health with a coach at Bury AC – a vital topic we all need to hear! Plus, she gives us the lowdown on the upcoming Bury Mile/BMC event in August!We also touch base with the team: Cal's got nutrition wisdom from his learning curve, Katie's searching for her Berlin training mojo, Dave's unlucky streak with tooth infections continues, and Sean's making positive strides in his injury recovery. Plus, updates on races like Dunham Massey 5K, Welsh Castles Relay, The Tour, and the first Sale Sizzler.This episode is in collaboration with @protein_rebel who provide natural sports nutrition for runners that’s easy to digest and tasty while delivering both performance and health benefits.Protein Rebel are a natural sports nutrition brand focused on easy-to-digest and tasty products for endurance athletes including runners, cyclists and triathletes. Protein Rebel believe in natural, calming ingredients that taste great and have a low impact on the planet.

Katie, Cal and Dave speak with a Chorlton Runner and he has coached lots of athletes to PBs. James has PBs of 16:56 for 5k, 34:52 for 10k, 75:55 for half marathon and 2:38:32 for the marathon. James tells us about how school sports of avoiding being passed the ball made him better at XC running as well as being the captain of his XC team. After a short break from the sport and coming back, James tells us how it his relationship evolved in his 30s and how his training habits and signing up for a marathon without any major preparation including no gels during the marathon. He still ran a great time that most people would do anything for, James realised his potential knowing he could be quicker and quicker. James has been a member of Manchester Frontrunners and then Chorlton Runners, he discusses how changing clubs helped him progress. He is the race director of Stretford Parkrun and James tells us the community and social aspect of his training as well as how impactful it is. A throw back to mentioning Stuart Holliday where James and Sean were part of. James talks about how the mental side of training helped him in marathons. James is a coach (@jamesmolesrunningcoaching on Instagram) and he tells us about how he changed careers to become a full time coach. The team only have one race to review with Mid Cheshire 5k. Katie has a small training update where she is looking at building mileage for Berlin, Dave also has a small training update but he is getting back to it including a tempo to the Pike, and Cal updates us on Mid Cheshire 5k attempt to get sub 17min, did he get it... he didn't but its a great story. This episode is sponsored by Revival Shots. Revival Shots are the UK's most reviewed and highest-rated hydration powder packets. Designed for rapid rehydration, Revival Shots deliver a potent blend of electrolytes and essential vitamins to support your active lifestyle.Each single-use sachet contains three times the electrolytes of traditional sports drinks, along with five essential vitamins, including Vitamin C and B-complex vitamins. This formulation aids in replenishing lost fluids, enhancing energy levels, and supporting immune function.Revival Shots are 100% plant-based and manufactured in the UK in a state-of-the-art BRC-certified facility . Whether you're an athlete, traveller, or simply seeking effective hydration, Revival Shots offer a convenient and efficient solution.

Sean, Cal, Dave and Katie speak to a Salford Harrier who won the Tameside 5k 2025. Harry has PBs of 1:49 for 800m, 3:40.35 for 1500m, 3:58.64 for the mile, 13:53 for 5k, 29:39 for 10k. Coming from a cycling background, Harry talks about how he first started running (the shoe choice will shock you), and he then tells us about how someone from Highgate Harriers convinced him to join them. Sean asks about the move from Highgate Harriers to Salford being a "step up" and Harry shows why it was. With not many middle distance runners on the podcast, we ask Harry about how you'd encourage people to try it out. The use of the phrase "lactic sniper" didn't convince some of the team. With the coaching set up at Salford being so good, Harry tells us about his training and usual training structure. He talks about breaking 4min for the mile as well and how he thought it didn't happen. With a busy professional career, Harry tells us about a health scare and how he manages running and work to get the best out of both. Harry gives an inspiring overview of being the team manager for Salford mens team and how well they have done for the last few outings, including whats next.The team plug the Black Knight Charge...https://bookitzone.com/martin_mcgann_1/ZejFFXAnd give race reviews for Stride Through The Woods, Mad Hatter, Alderley Bypass 10k, Chester Half, Manchester Half and Manchester 10k. Sean updates us on his injury, Katie is still struggling with cramp, Cal has hit a long time goal, and Dave is back running hitting some good tempos.This episode is sponsored by Flapjackery. Flapjackery is where the humble oat meets indulgence. From its bakery on the edge of Dartmoor in West Devon, it crafts uniquely British, artisan luxury flapjacks using only the finest ingredients. With flavours ranging from classic to inventive combinations like salted caramel brownie and apple & blackcurrant, each bite is a decadent treat—and they are all gluten-free.

Cal, Katie, Sean and Dave speak with 13 runners who ran Manchester, London or Blackpool Marathon. These runners all battled the heat and tell us about their race. They tell us why they picked the marathon they ran, what their goal time was, what their actual time was, and how their race went. The runners all had different goals, different times and different experiences and its great to shine a light on how much work goes in and how it can go so right or wrong on the day.The team talk give the usual race reviews including the above marathons and Salford 10k. Dave talks about how an tooth infection knocked hims sideways, Cal tells us about how his specific training is working by showing results, Katie tells us about her London Marathon (buckle up for this one), and Sean lets us know how his injury is... Should we be called Local Injured Runners Podcast?This episode is collaboration with U Perform. U-Perform is redefining recovery with scientifically backed collagen supplements designed to help you train harder, recover faster, and feel stronger. Trusted by elite athletes and active individuals alike, our Active Collagen is expertly formulated to support muscle and joint health, reduce recovery time, and keep you doing what you love — without the setbacks. Power your performance with U-Perform.

Sean & Cal speak to two Belle Vue runners. Annie, an original female Belle Vue Runner with PBs of 21:58 for 5k, 45:48 for 10k, 1:40:55 for half, 3:52:21 for marathon. Ben, a male V45 with PBs for 30:43 for 5k, 1hr 13min for 10k. Annie & ben tell us how they got into running, how Belle Vue Racers have helped them when running and when injured. Ben talks to us about his first parkrun experience and how he needed to do another to get the bug. He also tells us of the personal challenges he has faced, and how he has overcome them showing how strong he is. Ben details his recovery needed his heart rate to be low and how he is now setting PBs going forward. Annie started running in 1989, with stories to tell she shares how people have inspired her, how much she enjoys running with people from Belle Vue if thats on the track or on the trail. Annie also talks about her experience of breaking her knee cap and how her recovery was slow but has taken it all in her stride taking on Manchester Half last year and now Manchester Marathon.This episode is collaboration with U PerformU-Perform is redefining recovery with scientifically backed collagen supplements designed to help you train harder, recover faster, and feel stronger. Trusted by elite athletes and active individuals alike, their Active Collagen is expertly formulated to support muscle and joint health, reduce recovery time, and keep you doing what you love — without the setbacks. Power your performance with U-Perform.

Katie, Sean, Dave and Cal speak to a man with many accolades;▪ a Gold Medallist in the 1500m at the 2022 World Championships, ▪ a Silver Medallist in the 800m at the 2022 European Championships, ▪ Bronze Medallist in the 1500m at the 2022 Commonwealth Games, ▪ British Senior Outdoor Champion in the 1500m. ▪ 800 metres: 1:43.65 (Brussels, 2022) – Scottish record, ▪ 1000 metres: 2:13.88 (Monaco, 2022) – Scottish record, ▪ Mile: 3:50.30 (Oslo, 2022) – Scottish record, ▪ 3000 metres indoor: 7:37.81 (New York City, 2022), ▪ 5k road: 13:52 (Leicester, 2024). Despite recent injury setbacks, including a calf injury that jeopardised his participation in the Paris Olympics, Jake Wightman remains a prominent figure in middle-distance running, known for his resilience and competitive spirit. Jake talks to the team about how he got into running, how much of an influence his parents were then as well as now, how competitive he is (including a funny story about his brother), and what it was like growing up running a such a high level. Jake also discusses how being a professional athlete does have its downsides and how he was able to compromise with his social life in University in Loughborough. While he was at university, Jake tells of how his dad coached him from afar but also how he was able to include himself in other coaches session at Loughborough. We couldn't get Jake on without talking about his most successful year to date, 2022! He tells us how he prepared for the world championships, and talks us through that iconic race. Moving to Manchester, he lets us know why Manchester was his city of choice as well as the recent news of him and his dad parting ways from a coach / athlete relationship. Jake then tells us who his new coach is... We couldn't allow Jake to come on and not tell us about what food he celebrates with but also what his diet looks like in training and on the week leading up to a big race. Jake gives us his goals for this year and beyond, but also lets us know what he will do when he hangs up his spikes.The team review the last 4 and a half years of recording Local Runners Podcast. With it only being a week since we last recorded Sean tells us about his big marathon session but also about his reflection of how Wilmslow went, Katie talks about planning her taper, Cal is focusing on 5k sessions, and Dave tells us about his ankle injury but he still nailed the Northern Road Relays for his club.This episode is collaboration with Kat’s Kitchen. Kat’s Kitchen is helping us celebrate our 100th episode Based in Dane Bank, Denton. Kat has been baking all her life, starting off in the kitchen with her mum as a child and has been trading as a business for nearly 7 years now. Kat makes cakes for all of life’s landmark occasions, but specialises in Wedding Cakes, making all her own sugar flowers to decorate the cakes.

Dave, Cal and Katie speak to a Chorlton Runner who is a mum of 2, and a journalist for ITV. Amy has PB’s of 5K-17:54, 10K-37:06, HM-83:54, Marathon 3:02:22. She speaks about how she got into running at a young age, then other activities took priority in her teenage years where running took a back seat. Amy then tells the team about how she got back into running and how you shouldn't rush back. Dave even remembered that Amy interviewed him when the Manchester marathon was deemed too short, Amy didnt remember at first. Running for Chorlton, Amy tells us about how great the club are and how they help her with such a busy work and personal life. She gives advice on what classes she did while after giving birth along with taking credit for someones booming Mummy Baby Crossfit. Marathons might not be for everyone, same with cross country, Amy tells us her love for XC, Parkrun and the famous Welsh Castles.The team give race reviews on Podium 5k in Leicester, Wilmslow half and 10k, as well as Pulford 10k, all providing some serious times! Sean wasnt here this week but he met up with Josh and Jake from FlyCarb to discuss the product BiCarrb and how it works. The team also give their review on the product.Flycarb are the company who bring you BiCarrb. BiCarrb is an innovative and affordable supplement that harnesses the lactate-buffering power of bicarbonate of soda to help athletes push their limits. BiCarrb provides all the performance benefits of bicarb without any of the side effects. Designed by local runners, for athletes of all abilities.

To celebrate International Women’s Day, Sean, Cal, Katie and Dave are shining a light on a Salford Harrier. Sinéad is an amazing local female athlete who is not only a fantastic runner, but who has been taking the Hyrox world by storm. She has pbs of 16:43 for the 5k, 34:17 for 10k and is the Hyrox open solo world record holder with a time of 58:47, as well as the women’s doubles age group world record holder in the 30-39 age category, with a time of 57:31. Sinéad talks about how she first got into running at school then how Duncan Mason helped her being a coach that goes that extra mile. She tells us about Salford Harriers and how much support from the womens team as well as then mens. Sinéad is a physio and she tries to convince us that strength work is needed more and more for runners. She talks about the common injuries. We couldnt get Sinéad on without talking about Hyrox. Sinéad tells us about the TWO WORLD RECORDS she has as well as how she got involved, and when she knew she was good at it. Katie asked Sinéad questions around International Womens Day and Sinéad gave her opinions on issues that women face in sport. Eilish McColgan recently posted about negative comments she receives and Sinéad gives her view on this as well. Although it is a running podcast, Sinéad had to pick between Running and Hyrox... which one do you think she picked?Race reviews included National XC, MACCL, Tokyo Marathon and the much anticipated TAMESIDE 5k FESTIVAL.The team give updates on the last 3 weeks which saw Dave compete in the National but had some sore ankles after as well as a 3 hour POWER nap, Sean is in full swing marathon training with no injuries or colds and he is still on Sundays breaded chicken, Katie is buzzing after representing Greater Manchester at the Inter Counties XC, and Cal is keeping consistent in his training hitting a sub 18 Parkrun.This episode is collaboration with Protein Rebel .Protein Rebel provides natural sports nutrition for runners that’s easy to digest and tastywhile delivering both performance and health benefits. Protein Rebel are a natural sports nutrition brand focused on easy-to-digest and tasty products for endurance athletes including runners, cyclists and triathletes. Unlike the big brands that are happy to use bulk fillers and highly processed industrial ingredients, they don’t believe that sports nutrition should turn your stomach into a chemical factory. Protein Rebel believe in natural, calming ingredients that taste great and have a low impact on the planet. Check them out at ⁠proteinrebel.com⁠ and use code Localrunners15 for 15% off

Cal, Sean, Katie and Dave speak with a duo from Salford Mets. Claire has PBs of 18:34 for 5k, 37:31 for 10k, 81:56 for half marathon, and 3:26:32 for the marathon. Mike has PBs of 19:45 for 5k, 41:15 for 10k, 95:55 for half marathon, and 3:53:05 for the marathon. We confirm that Mike Race is his real name, and what struggles he has with his name. Mike also talks about how he got into running and what he does that compliments it with other training. Claire tells us of her success of being a junior athlete but plays down her achievements. Claire is also in Sean's camp when it comes to XC but she braves it where Sean doesnt. Mike explains why he loves Parkrun (as most of us do) and why Claire doesnt like it. Both Mike and Claire explain their coach / athlete relationship and how it works so well. Not only that, they talk about their love of running with their dogs.The team discuss how Revival Shots are helping them with training and when to take them. Also, they discuss the Wintergreen products that have been helping the team recover so well. Sean tells us about his stop start marathon block, Dave tells us about his niggles but is gearing up for the National XC, Cal has been sent to shoe lacing school, and Katie is on her way to learn how to pace.This episode is sponsored by Wintergreen.Wintergreen is a trusted brand in the world of endurance sports. Their products are designed for athletes, combining natural ingredients and cutting-edge formulations to enhance performance, aid recovery, and keep you at your best. Whether it’s preparing for your next race, maintaining energy during intense training, or soothing tired muscles post-workout, there’s a Wintergreen product for every stage of training & competition. As Marathon season in the UK takes full swing, we know the importance of recovering better and faster. Wintergreen Sport UK is the solution. Have a look at their website to learn more www.wintergreensport.co.uk

Dave, Sean, Cal & Katie speak with v55 Altrincham Runner who has PBs of 16:15 for 5k, 33:38 for 10k, 77:52 for Half and 2:48:58 for the marathon. Richard has achievements of 2024 5k V55 Masters International 2nd, 2024 Boston Marathon V55 4th, 2023 10k V55 Masters International winner. He used to be a competitive cyclist until he turned to running and seemed pretty good at it. He talks about how he moved from cycling to running as well as how he transferred his skills to enable his running. Richard talks about how he is able to improve year on year and what he does to keeps the performance up. His Tuesdays are taken up by an activity at the gym which makes him stronger. Doing so many marathons, he doesn’t like them but he is off to Tokyo in a few weeks. The team talk about the Tameside 5k and how people should be signing up. Exciting news with a partner we have had as an episode sponsor too last year and we have some giveaways to come. Sean talks about how he has a small niggle but is happy to have FlapJackery to help fuel him, Katie is struggling with a hamstring issue when going at pace, Dave also has a niggle and had to miss his beloved XC, and Cal is the only member of the team that is fighting fit. This episode is sponsored by Flapjackery. Flapjackery is where the humble oat meets indulgence. From its bakery on the edge of Dartmoor in West Devon, it crafts uniquely British, artisan luxury flapjacks using only the finest ingredients. With flavours ranging from classic to inventive combinations like salted caramel brownie and apple & blackcurrant, each bite is a decadent treat—and they are all gluten-free.Flapjackery is also proud to support the Dartmoor Marathon, which returns on April 12, 2026, after a 30-year break. Early bird discounts are available—visit dartmoormarathon.co.uk for details.

Katie, Dave, Cal and Emma speak with a v45 Bramhall Runner who has PBs of 18:27 for 5k,38:26 for 10k, 84:00 for Half and 3:02:46 for the marathon. Belinda talks about how she got into running and how her Dad was a big inspiration. She tells us about her dad’s “incentive” to get her running. Belinda talks about training for Bramhall and gives away some secret names for some groups. Parkrun is a massive part of her weekly training so she tells us what her favourite one and what parkrun is all about. Xc was part of her youth and now she looks to get back into it but not this year. Reminiscing over xc of the past too. As a v45 she talks about what she has changed to keep so fit and active to compete still at such a high level. She tells us about her strength training and how she has come to love the gym, well the classes. Food is big with Belinda, she loves Greggs and talks about her go to! The team review the last SECCL, 4 Villages half, Brass Monkey, Daffodil 10k, and Northern XC. With Emma Smith coming in replacing a poorly Sean, Emma tells us about her current marathon training, Dave talks about him finally racing but has a bit of a bad back, Cal is back in the groove but now down to 2 biscuits a day, and Katie went to a Masters event to learn about how to be a good older runner.This episode is sponsored by The Infusion Lounge. The infusion Lounge offers a variety of IV infusion drips ranging from athletic support to Hangover cures. Iv Drips are incredibly popular as unlike oral (tablets) and intermuscular (injections), IVs bypass the digestive system resulting in 100% absorption where needed and you feel the benefits instantly! Our body’s require a bare minimum of vitamins and minerals to function daily, but obtaining these from food alone is tough! Depleted levels can result in low immune systems leading to sickness, and poor recovery time from vigorous training routines. It’s become increasingly apparent that everyone is taking a lot more time to look after their health now, especially since the pandemic.

Dave, Sean, Katie and Cal speak with a Stockport Harrier who has PBs of 18:25 for 5k, 38:36 for 10k, 86:30 for Half and 3:11:52 for the marathon. Rob was recommended by a few people when we asked for guests and our Ambassador Mark Bousie said he is “possibly one of the finest smelling men in running!”. Rob talks about how he got into running and how his diagnosis of testicular cancer spurred his fitness journey to be the best and the fittest he could be. Running for Stockport Harriers, he talk about the clubs training nights and how its growing. Parkrun is popular with many people but for Rob, its a big thing and he tells us about his Parkruns in the US, Germany and plans for more. Rob discusses his role as a coach and sports masseur along with what his secret ingredient is for staying injury free... its not what you think it is. The team get straight into the race reviews for Stockport 10, Star and Garter, Ribble Valley and RunThrough Heaton Park. Dave tells us about 8 weeks with no racing along with cancellation central for his beloved XC, Katie gets into marathon training, Sean is waiting for his marathon block to start and Cal talks about how he is going to set his goals slightly different this year. ERDINGER Alkoholfrei is proud to sponsor this episode of Local Runners Podcast. Its isotonic properties make this delicious alcohol-free wheat beer a sporty thirst quencher and the essential vitamins B9 and B12 it contains promote the normal functioning of the body’s immune system. A regular presence at the end of marathons to help runners rehydrate, ERDINGER Alkoholfrei believes that a varied and balanced diet are important as part of a healthy lifestyle.

The Christmas Special for 2024 is here. Dave, Cal, Katie and Sean are joined by 3 ambassadors, Emma Smith, Mark Bousie and Hayley Simpson. We find you about how the year has gone, favourite races, favourite runs, favourite episodes and running ICKs. Sean reels his big list off but only the top 3. We hear about bucket lists and highlights. The team talk about future guests and plans for the 100th episode too. We recorded in the Fairfield arms with listeners joining us for a beer wine and prosecco (not all at once).

Dave, Katie and Cal chat with a Sale Harrier who started competitive sports in the 80s and competed in the modern pentathlon. With PBs of 5K 13:58, 10K 29:32, half marathon 67:32. Matt Barnes has also been the Northern 1500 meters champion twice. He’s been third in the Northern cross-country championships. He’s been the English 5K road champion in 2010.He’s been a sub-4-minute miler and he’s won the first leg of the National 12 Stage Road Relays. He speaks about how he got into running, how he got into the modern pentathlon and promises its not a "posh boy sport". He also talks about training with Dave and Andy Norman at Altrincham and how they just had the right formula. Matt chats about the PBs he is most proud of as well as the performances, and how beating an Italian in Italy was a great moment. Now competing in Triathlon, Matt explains how he trains and how Triathlon has age categories that help streamline the winners to big competitions. The team give race reviews for MACCL and SELCC, Fairway Five, Masters Relays and Conwy Half. Dave talks about an issue with his calf, Cal issues an apology for his lack of knowledge about the groin muscle, and Katie talks about having a week off running but she is back at it now. This episode is in collaboration with The Fairfield Arms Audenshaw! They kindly host us every other Monday, so we are able to vouch for their hospitality!   Serving up great quality, pub food in warm and welcoming surroundings, The Fairfield Arms pub in Audenshaw should be your first port of call for a catch up with friends, a mid-week meal, or a delicious Sunday roast with all the family.

Sean, Katie, Dave and Cal talk to a Rochdale Harrier who has retuned to the sport as a masters athlete having taken a short 22 year break, the recovery has clearly worked for Juliet who has returned with some very impressive times. Since returning she has had times of 5k 19:36, 10k 41:02, 10 mile 73:02. Juliet talks about her time running as a junior and then her come back as a masters athlete. Juliet tells us about her training now and how she is coached by her husband Mark, who she gives high kudos to. Juliet also tells us about how track is becoming a big part of her training and how more people should give it a try (we have heard this before). Some great listener questions and a lovely message from Juliet's good friend who she helped complete a 10k. The team give race reviews for SECCL Match 1, Yorkshire Marathon, British Masters Relays, Marathon Eryri and Oldham Half. Sean tells us that he needed to be a second quicker, Katie tells us she is spending more time training on grass, Cal tells us of his many mistakes at Marathon Eryri and Dave tells us he has enjoyed some battles with local runners, in races of course. This episode is in collaboration with The Fairfield Arms Audenshaw! They kindly host us every other Monday, so we are able to vouch for their hospitality! Serving up great quality, pub food in warm and welcoming surroundings, The Fairfield Arms pub in Audenshaw should be your first port of call for a catch up with friends, a mid-week meal, or a delicious Sunday roast with all the family.