The Women's Running Podcast

Welcome to Am I Nuts. This is the fifth episode in a special series of ten weekly podcasts from us at the Women’s Running podcast. I am your host Esther Newman, and she is your other host Holly Taylor.In this podcast, we wanted to explore some of the things that we’ve talked about on our big podcast – that’s the Women’s Running podcast – that don’t necessarily have anything to do with running. Hol and I are natural born worriers, but with many of our worries, we’ve thought we were the only ones. We thought we were nuts. So for this series, we’re going to be chatting about the worries that make us feel that way.If this episode resonates with you, or you have something you think we should talk about, or get an expert on to discuss, then please email us at wrpodcast@anthem.co.ukIn this episode we’re joined by Charlie Watson. If you’re a runner, you might know her better as Runner Beans, a serial marathoner. What you might not also know is that she’s an NHS dietician and she writes lots of brilliant articles for us on nutrition. We wanted to ask her one of our biggest worries – should we be as concerned as media tells us we should be about the amount of sugar we eat? We talk about PCOS, about our diets generally, and about restricting sugar and carbohydrates (or not). Am I Nuts is brought to you by the Women’s Running podcast – do please check it out wherever you listen to your podcasts for longer episodes to keep you company while you run. And if running is your thing, or you’d like it to be your thing, check out Women’s Running magazine, which currently has a brilliant offer for new subscribers: if you buy a year’s worth of Women’s Running magazine, you’ll save a whacking 30% AND you get a year’s subscription to running app Coopah, worth £79.99, absolutely free. Go to womensrunning.co.uk, click on SHOP and use the code X24WRPOD at the checkout. Do also think about join us on Patreon – it’s not all about running, this is about a community! For just £2 a month, you get newsletters, Live chats, and you can join our exclusive Discord community for support from women just like you. Go to patreon.com/womensrunning to find out more. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to Am I Nuts. This is the fourth episode in a special series of ten weekly podcasts from us at the Women’s Running podcast. I am your host Esther Newman, and she is your other host Holly Taylor.To coincide with World Mental Health Day this  October, we wanted to explore some of the things that we’ve talked about on our big podcast – that’s the Women’s Running podcast  – that don’t necessarily have anything to do with running. Hol and I are natural born worriers, but with many of our worries, we’ve thought we were the only ones. We thought we were nuts. So for this series, we’re going to be chatting about the worries that make us feel that way.If this episode resonates with you, or you have something you think we should talk about, or get an expert on to discuss, then please email us at wrpodcast@anthem.co.ukIn this episode we talk about our worries about what other people think of us. We’re often told on social media that we shouldn’t worry about what other people are thinking because we literally can’t control it, but it’s something that in we want to discuss as we worry about it all the time! Are we nuts for worrying about other people’s opinions? Am I Nuts is brought to you by the Women’s Running podcast – do please check it out wherever you listen to your podcasts for longer episodes to keep you company while you run. And if running is your thing, or you’d like it to be your thing, check out Women’s Running magazine, which currently has a brilliant offer for new subscribers: if you buy a year’s worth of Women’s Running magazine, you’ll save a whacking 30% AND you get a year’s subscription to running app Coopah, worth £79.99, absolutely free. Go to womensrunning.co.uk, click on SHOP and use the code X24WRPOD at the checkout.  Do also think about join us on Patreon – it’s not all about running, this is about a community! For just £2 a month, you get newsletters, Live chats, and you can join our exclusive Discord community for support from women just like you. Go to patreon.com/womensrunning to find out more. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to Am I Nuts. This is the third episode in a special series of ten weekly podcasts from us at the Women’s Running podcast. I am your host Esther Newman, and she is your other host Holly Taylor.To coincide with World Mental Health Day this  October, we wanted to explore some of the things that we’ve talked about on our big podcast – that’s the Women’s Running podcast  – that don’t necessarily have anything to do with running. Hol and I are natural born worriers, but with many of our worries, we’ve thought we were the only ones. We thought we were nuts. So for this series, we’re going to be chatting about the worries that make us feel that way.If this episode resonates with you, or you have something you think we should talk about, or get an expert on to discuss, then please email us at wrpodcast@anthem.co.ukIn this episode we talk about fear and anxiety around change. We know it’s quite normal to worry about change, but when does that fear or concern turn into something that’s not normal? When does worry turn into anxiety? And are we nuts for worrying about it at all? Am I Nuts is brought to you by the Women’s Running podcast – do please check it out wherever you listen to your podcasts for longer episodes to keep you company while you run. And if running is your thing, or you’d like it to be your thing, check out Women’s Running magazine:if you buy a year’s worth of Women’s Running magazine, you’ll save a whacking 30% AND you get a year’s subscription to running app Coopah, worth £79.99, absolutely free. Go to womensrunning.co.uk, click on SHOP and use the code X24WRPOD at the checkout.  Do also think about join us on Patreon – it’s not all about running, this is about a community! For just £2 a month, you get newsletters, Live chats, and you can join our exclusive Discord community for support from women just like you. Go to patreon.com/womensrunning to find out more.This episode was recorded over Zencastr. The producer and composer was David Newman. If this episode resonates with you, or you have something you think we should talk about, then please email us at wrpodcast@anthem.co.uk Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to Am I Nuts. This is the second episode in a special series of ten weekly podcasts from us at the Women’s Running podcast. I am your host Esther Newman, and she is your other host Holly Taylor.To coincide with World Mental Health Day this  October, we wanted to explore some of the things that we’ve talked about on our big podcast – that’s the Women’s Running podcast  – that don’t necessarily have anything to do with running. Hol and I are natural born worriers, and we’ve realized that in almost every episode, we talk about at least one of those worries – and we also realized that with many of them, we’ve thought we were the only ones. We thought we were nuts.So for this series, we’re going to be chatting about the worries that make us feel that way, and for some of them we’re going to be bringing in experts to dispel those concerns. If this episode resonates with you, or you have something you think we should talk about, or get an expert on to discuss, then please email us at wrpodcast@anthem.co.ukAgingIn this episode, we’re dealing with something I’m terrified of, which is aging. And, we’ve brought along the glorious Dr Juliet McGrattan to talk sense, dispel myths and make us feel empowered, when we ask her, Am I nuts for worrying about aging? Am I Nuts is brought to you by the Women’s Running podcast – do please check it out wherever you listen to your podcasts for longer episodes to keep you company while you run. And if running is your thing, or you’d like it to be your thing, check out Women’s Running magazine, which currently has a brilliant offer for new subscribers: if you buy a year’s worth of Women’s Running magazine, you’ll save a whacking 30% AND you get a year’s subscription to running app Coopah, worth £79.99, absolutely free. Go to womensrunning.co.uk, click on SHOP and use the code X24WRPOD at the checkout. Do also think about join us on Patreon – it’s not all about running, this is about a community! For just £2 a month, you get newsletters, Live chats, and you can join our exclusive Discord community for support from women just like you. Go to patreon.com/womensrunning to find out more. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to Am I Nuts. This is the first episode in a special series of ten weekly podcasts from us at the Women’s Running podcast. I am your host Esther Newman, and she is your other host Holly Taylor.Mental healthTo coincide with World Mental Health Day on 10th October, we wanted to explore some of the things that we’ve talked about on our big podcast – that’s the Women’s Running podcast (do seek it out if you don’t already listen to it) – that don’t necessarily have anything to do with running. Hol and I are natural born worriers, and we’ve realized that in almost every episode, we talk about at least one of those worries – and we also realized that with many of them, we’ve thought we were the only ones. We thought we were nuts.The worries we haveSo for this series, we’re going to be chatting about the worries that make us feel that way, and for some of them we’re going to be bringing in experts to dispel those concerns, while for others it’ll just be me and Holly telling each other our deepest fears in the hope that we’re not the only ones and that we’re not nuts.Email usIf this episode resonates with you, or you have something you think we should talk about, or get an expert on to discuss, then please email us at wrpodcast@anthem.co.ukAm I nuts for worrying about cancer?In this first episode, we’re dealing with a biggie, and we’re pretty sure we’re not alone here. For this one, we’ve invited Dr Juliet McGrattan along to soothe our fears, when we ask her, Am I nuts for worrying about cancer?The Women's Running podcast Am I Nuts is brought to you by the Women’s Running podcast – do please check it out wherever you listen to your podcasts for longer episodes to keep you company while you run. And if running is your thing, or you’d like it to be your thing, check out Women’s Running magazine, which currently has a brilliant offer for new subscribers: if you buy a year’s worth of Women’s Running magazine, you’ll save a whacking 30% AND you get a year’s subscription to running app Coopah, worth £79.99, absolutely free. Go to womensrunning.co.uk, click on SHOP and use the code X24WRPOD at the checkout.  Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a 13-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Cara’s 5K news Okay, so this might be the episode you’re expecting. Cara spills on why she hasn’t finished the plan in the way she intended to – but all is not lost… 5K and beyondWe decide that we’ve achieved everything we set out to achieve with this journey. Cara’s found a new love of running and now has a fitness routine that suits her. She’s exciting to continue running three times a week and doesn’t feel she needs a distance-based goal to keep her motivated. She’s also trained Pablo to be the perfect running companion! The end of an era Thank you so much for joining us on this 5K journey. This is the final episode of the Office Chair to 5K series, but you can still listen to the Women’s Running podcast weekly. If you’re looking for a new challenge, check out our downloadable training plans to get started. More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon  Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Cara’s week 10 runs: Run 1: 30 minute runRun 2: 30 minute runRun 3: Goal 5K! Adventure running We’re talking about routes again this week. Cara’s getting a bit fed up with the same old trot round her village, which leads us onto some exciting plans for adventuring in the future. She can’t wait to get a bit braver with her running and use it as a way of exploring her surroundings; she’s going to make a wonderful trail runner!Running motivationWe’re also talking all about how Cara ticks and what’s going to encourage her to keep up the habit. She thinks plotting some runs around some places she’d really like to visit could be a good place to start. This makes us wonder: why do we always have to have a goal time or distance to get us up and running? Could we all do with taking a leaf out of Cara’s books? More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Cara’s week 9 runs: Run 1: 25 minute runRun 2: 25 minute runRun 3: 28 minute runWhere to runThis week, we check in with Cara as she hits the final few weeks of her plan. She’s keen to find some long stretches that she can use for her runs, but she’s struggling to find somewhere safe, dry and comfortable to run for long periods of time in her village. We talk about the best places to run and how to stay safe on roads.Running and hamstringsAs Cara’s runs get longer, her hamstrings seem to be complaining more. We dig down into what’s causing this and discover a potential lifestyle culprit… More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Week 10:Run 1: 30 minute runRun 2: 30 minute runRun 3: Goal 5K! How to plan a 5KThis week, if you’ve been following on from the beginning marks the end of the plan – and time to put all this training to the test! If you’re a bit behind then never fear: we’ve still got more episodes to come to keep you going. But if this is your final week and you’re wondering where to start with getting a 5K in the calendar, we’ve got some top tips (as well as some slightly silly ones) for measuring distances and plotting routes if you’re going it alone, as well as our suggestions for local events to watch our for. How to celebrate a big run We’re also getting a little over excited this week about what we might do to celebrate Cara’s 5K. We’re talking roasts, brunch, Prosecco and all sorts. Whatever your idea of fun, make sure you’ve got something in the calendar that allows you to celebrate yourself and your huge achievement.  More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help.  Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Week 9:Run 1: 25 minute runRun 2: 25 minute runRun 3: 28 minute runWet weather runningIt’s been tipping it down this week so, naturally, we’re chatting about all the ways we can dodge the weather. Cara’s been braving the elements in her normal running kit, but wants advice on waterproof jackets and caps.SweatingRain isn’t the only thing we’re drenched in this week. We talk embarrassing moments with sweat and how to combat them, as well as why we should wear our sweaty heads as a badge of honour. More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help.  Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Week 8:Run 1: 18 minute runRun 2: 20 minute runRun 3: 20 minute run How to set running goalsCara is over halfway through her 5K journey, and she’s concerned about what happens when she’s finished. We talk a bit about pace, longer distances, races and other things runners might aim for to help with motivation. Running groupsThis leads us to get deep about being held accountable – we talk about running with friends, joining run groups and being part of a running community. Cara’s a self-confessed lonely goat, but she’s feeling more confident about talking while she runs now and would like to test the waters of having a running buddy to help get her out the door. So we get into all the pros and cons of this and how to find the right situationship for your running. More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help.  Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Week 7Run 1: 2x 10 min run / 2 min walkRun 2: 2x 10 min run / 2 min walkRun 3: 2x 10 min run / 90 second walk Audiobooks and motivationWe start this week by sharing what we’ve been listening to while we run to help pass the time. Cara’s been tackling a juicy fantasy series while Holly bares all and confesses the most embarrassing audiobooks on her phone.  Sports brasFeeling the strain of washing the same bra three times a week, Cara’s after some advice on buying a new running bra. We share all our favourite options, as well as our tips and tricks on how to know you’re wearing the right size and style. More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help.  Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. Week 6: Run 1: 2x 8 min run / 3 min walkRun 2: 2x 8 min run / 3 min walkRun 3: 2x 8 min run / 2 min walkMore supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Periods, hormones and runningCara’s had a tough week this week, struggling with tiredness and lack of motivation. She’s also been craving Cream Eggs like nobody’s business. The prime suspect is that old buzzkill, the menstrual cycle. This gets us chatting about the phases of our periods, how to track them and how tricky understanding our bodies can be. 5K nutritionShe’s also been generally hungrier since the start of this training journey, so it’s time to talk about fuelling. What should we be eating before a run and how long do we need to wait before we go out? We offer Cara some advice before sending her off with a brand new running journal. Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon  Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. Run 1: 3x 5 min run / 2 min walkRun 2: 3x 5 min run / 2 min walkRun 3: 3x 5 min run / 90 second walk More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Running and resilienceWe’re very impressed with Cara this week for sticking with her training despite being exhausted from this year’s National Running Show. She’s done brilliantly, and tells us all about her highs and lows. She discovers that, sometimes, running is brilliant for no particular reason while, at other times, it feels rubbish for no particular reason.  DOMSShe’s dispelled her shin splint fears this week and is instead discovering all about Delayed Onset Muscle Soreness – for which Esther has some sage advice as well as some great post-run stretches for increased mobility.  Plus, a lovely listener shares some tips that get us talking about how best to approach a bear if we ever come across one in Somerset. Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Week 4Run 1: 4x 3 min run / 2 min walkRun 2: 3x 4 min run / 2 min walkRun 3: 3x 4 min run / 2 min walkRunning kit, cold weather and shin splints In this episode, Cara’s back in the saddle and taking the running world by storm: she’s even had her first bout of runner’s itch! It’s absolutely freezing this week, so we’re kicking things off by talking about what kit to wear to beat the chill. Cara’s also got some concerns about shin splints, which are a very common injury for beginners – we delve into what they really are and how to prevent them. Plus, there’s a bit of chat about how best to time these runs with a watch, so listen up if that’s something you need support with.Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Week 3Run 1: 6x 2 min run / 2 min walkRun 2: 6x 2 min run / 90 second walkRun 3: 7x 2 min run / 90 second walkInjury, strength, cross trainingIn this episode, we catch up with Cara about her ankle injury. She’s been a very diligent student and has done all her prescribed calf raises etc, but she’s a little anxious about getting out there again, which leads us to talk a bit about running with health anxiety. We also start getting into cross training and all the best things we can be doing to aid our running, as well as some warm up advice that includes our fave dynamic stretches. If you're following our plan, the runs are detailed above.Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Fancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Week 2Run 1: 6x 90 second run / 1 min walkRun 2: 7x 90 second run / 1 min walkRun 3: 7x 90 second run / 1 min walkIn this episode, Cara shares her first injury woes with us – which gets us talking about lower-body strength training exercises as well as rest, recovery and when to see a physio. She’s also got some very exciting dog-related news for us: but how will she manage training around a big life change? We’ve got lots of advice for her. If you're following our plan, the runs are detailed above. LinksThis series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15Grab hold of your perfect training plan here. Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free!Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you from the Women’s Running Podcast. This is a new ten-part podcast special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. In this episode we find out a bit more about her, and her training, and we go through the first week in the training plan and how we can adapt training plans to suit our lives. We hope you can join along with us! LinksThis episode is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners.Subscribe to Women’s Running today for just £17.99 for six months for even more inspiration to get going, and you’ll receive our How To Run 5K magazine absolutely free! Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to the Women’s Running podcast: a very special Bake Off edition. We’re your hosts, Esther Newman and Holly Taylor, and usually you can find us chatting about life and running – though, let’s be honest, it’s mostly the life bit. Every year we get terribly overexcited for the Great British Bake Off and discuss it at length on the pod. So here we are, turning it into its own spin off so we can dissect each episode properly. We’ll be chatting about all the highs and lows from the Bake Off tent, playing total favourites and slagging off bakes we could never dream of producing ourselves. Whether you run while you listen, bake while you listen, or neither – enjoy this extra little morsel! SPOILER ALERT: Of course, this episode is chock full of spoilers. What did you expect? Go and watch this week's episode before listening! Bake Off series 14 episode 10: The finalWe’re together in Holly’s flat for the final! And we are having a ball, tasting our own signature bakes, and appraising one of our favourite Bake Off series of all time. Signature: eclairsWe relive the videos of our Bake Off finalists’ home lives; getting to know Matty’s Lara, Josh and memories of his nan, and Dan and his boys who he’d fibbed to about being on Bake Off. In-between times, they made some eclairs. Technical: Lardy cakesIt’s Holly’s nemesis meets Esther’s bake shop go-to, all wrapped in a technical with only one successful bake between the three of them. Showstopper: 3-tiered cakesThis challenge resulted in two pretty amazing cakes, and one not enormously great, but we loved them all, and we loved Dan, Josh and Matty. And we LOVED THIS SERIES! Congratulations to all three! Join us!If you LOVE this podcast, there is a way to get more Holly and Esther nonsense, and that’s by becoming part of our Pod Squad on Patreon, where you can get involved in live zoom calls with us, weekly newsletters and an exclusive Discord community for friendly chat and support from like-minded women runners! Come and join us at patreon.com/womensrunning. Lovely extra bits• This is a VERY good time to subscribe to Women’s Running – get a FREE exclusive Women’s Running technical tee worth £35! Use the code X23WRPOD at the checkout! · Get expert advice and support with your running at womensrunning.co.uk• Get your hands on our brand new special magazine: How to Run 10K with Esther and Holly, out now, and available at womensrunning.co.uk/learntorun• Buy a Pod Squad t-shirt! And ensure you tell everyone it’s nothing to do with Love is Blind• Do please email us at wrpodcast@anthem.co.uk with any questions or running stories Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Bake Off series 14 episode 9: Patisserie Week It’s the semi final! There’s a lot to love about the semis, in terms of the actual bakes, which are mouthwatering. But also a lot to hate. Still crying over here. Signature: FinanciersTeeny tiny little sponge cakes with a big ol’ chunk of icing. Like a long, thin cupcake with a fancy name that Esther can’t pronounce. Dan pulls it out the bag, Matty’s are a bit of a mess. *Someone* gets a handshake… Technical: Tartes aux pommesWeirdly, despite being in opposite camps on almost every bake, both Holly and Esther would make light work of this one. GORGEOUS. We think Matty is secretly a pastry chef and is just pretending to not know what he’s doing. Showstopper: Milles feuillesControversial pronunciation aside, this challenge produces some truly spectacular bakes. We’re worried about darling Tasha at this point, but clearly Josh is going stellar. Join us!If you LOVE this podcast, there is a way to get more Holly and Esther nonsense, and that’s by becoming part of our Pod Squad on Patreon, where you can get involved in live zoom calls with us, weekly newsletters and an exclusive Discord community for friendly chat and support from like-minded women runners! Come and join us at patreon.com/womensrunning. Lovely extra bits• This is a VERY good time to subscribe to Women’s Running – join us today and you’ll get a FREE exclusive Women’s Running technical tee worth £35! Use the code X23WRPOD at the checkout!· Come and visit us on our website to get expert support for your running at womensrunning.co.uk• Get your hands on our special magazine: How to Run 10K with Esther and Holly, out now, and available at womensrunning.co.uk/learntorun• Buy a Pod Squad t-shirt!• Do please email us at wrpodcast@anthem.co.uk with any questions or running stories Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.