The Run4It Podcast

In this episode, Finlay is joined by Harry Bolton, the product designer behind Ronhill's first range of trail footwear.Based near Keswick in the Lake District, Harry lives and breathes off-road running with several major race wins to his name, including being crowned both English and British U23 Fell Running Champion in 2022. Combine his fell running prowess with his Sports Engineering credentials and it's easy to see why Harry is perfectly placed to design and test trail running footwear for renowned brand Ronhill.Harry explains how he got into running, where his passion for product design stemmed from, and talks us through the making of Ronhill's two new trail shoes: the Freedom and the Reverence.We dig into the technical features and differences between each of these shoes - the Freedom being the more versatile option for harder packed trails and dry terrain; the Reverence being the more aggressive option for steep, technical trails and soft, wet terrain.If you like what you hear, try the shoes for yourself today: https://www.run4it.com/collections/ronhill-running-shoesKeep up with Harry on Instagram: https://www.instagram.com/harry__bolton/To get in touch, email: thepod@run4it.com.

What is pronation? Are you an "overpronator" or an "underpronator"? How does it affect shoe choice?In this episode, Finlay and James try to answer common questions and dispel common misconceptions about foot pronation and biomechanics – looking at the importance of the gait analysis process in finding the right running shoes.Episode info starts at 09:56Key takeaways:Pronation is simply the rolling inwards movement of your foot when it strikes the ground, and your body's natural shock absorption mechanism. Pronation is a normal movement for runners and not something to be feared or demonised.The degree to which you pronate should not be considered as "good", "bad", "normal", or "abnormal". Everyone’s feet pronate to a different degree and it's about finding running shoes that provide the right level of cushioning and support for you, and the type of runs you'll be using them for. (16:14)Having the right level of support should improve comfort and lower the chances of overuse injuries.While all neutral running shoes offer some degree of support, stability running shoes feature additional supportive structures that actively reduce greater ranges of pronation and leg rotation. Stability running shoes are not all the same. They are made with different types of added support (typically classic medial post style support, or more holistic guide rail style support) and the type of stability shoes you'll benefit from depends on where in the body/kinetic chain you experience instability - be that in the lower leg/ankles or knees/hips. (26:30).Understanding your natural gait cycle is one factor in shoe selection. Other important factors include the shape of your foot, the type of cushioning experience you want, and the type of runs the shoes are intended for. To provide an example, soft cushioned shoes will feel great at slow to steady paces, but will likely lack the energy return needed to help you run faster. Having different shoes in your rotation to serve the different purposes of your runs is extremely beneficial.Carbon-plated super shoes typically don't feature additional supportive structures (39:05), so if you usually wear stability running shoes, we'd recommend:trying different models to find one that complements your foot shape;going for a training-oriented plated model (such as the Nike Zoom Fly or Saucony Endorphin Speed) before opting for a flat-out racing shoe;and introducing super shoes gradually into your running routine.The level you pronate is unlikely to be the root cause of injury, and nor is the "wrong" shoe. Ensuring you're gradually increasing your training volume/intensity to avoid overloading is a primary factor in injury prevention. For further information, check out our Journal article on choosing between neutral and stability shoes.Book an in-store appointment for +runlab analysis and shoe fitting at run4it.com/book. Or check out the shoe advice page on our website.To get in touch, email: thepod@run4it.com.

With autumn marathons fast approaching, Finlay and James talk through some key marathon training sessions to help build speed and endurance for the marathon, and prepare your body to be in prime shape come race day.Recent happenings covered first. Session info starts at 21:20. James’ favourite sessions:Marathon-pace intervals with moderate recovery. 5K-4K-3K-2K-1K with 5-3 min recoveries. 15K total work.4 x 2 mile-1 mile workout, alternating between 2 miles at 105% of marathon pace and 1 mile at 90%-95% of marathon pace. 12 miles total work.Renato Canova’s “Special Block”: 20K in the morning at 95%-98% of marathon pace, followed by 15K in the evening consisting of 10K at marathon pace, 3-5mins recovery, then 5K at just above marathon pace. 35K total work.Finlay’s favourite sessions:Roller session. 3 x 6K blocks. Each 6K block is broken into 3 parts: 2K-2K-2K working from half marathon pace, to marathon pace, to 15-20 secs slower than marathon pace. 18K total work.5 x 5K at just above marathon pace with 1K recovery or ‘float’. 25K total work.Build session. 3 x 40 min builds. 40 mins at 20 secs per km slower than marathon pace. 40 mins at marathon pace. Final 40 mins 10-15 secs faster per km than marathon pace.All sessions should be bookended with a warm-up and cool-down. You can tweak and adapt them as needed to suit your needs.  For example, on Finlay's 'build session', you could begin with 3 x 20 min builds at the same efforts - gradually building up to the 3 x 40 min builds over the course of several weeks. Always remember, it’s really important to practise your fuelling and hydration during these key sessions!Explore our distance-ready Marathon Running Gear collections here: https://www.run4it.com/collections/marathon-running-gear If you find this week's episode helpful, you may also enjoy our episode on Heart Rate Training. To get in touch, email: thepod@run4it.com.

In this episode Finlay is joined by former Podcast guest and Maybury Shop Manager, James Dunn, to shed light on training with heart rate, and help you decide whether it is right for you.Donning their sports scientist hats, they explain how heart rate can be used as a useful tool and measure in defining and differentiating runs by level of intensity (from easy to moderate to hard), to create a varied and well rounded training routine - conducive to better overall fitness and endurance.Key takeaways: In general, the lower zones are best for building your aerobic base and facilitating recovery from more strenuous sessions. Higher zones target different energy systems and bring about a specific set of adaptations. It's worth noting that the adaptations that occur in lower zone training, don't happen during harder workouts. Hence why it's beneficial to distribute your workload across the zones appropriately. You may find that monitoring heart rate is most useful for zone 1 and zone 2 work; those easy to aerobic miles, when it’s important to ensure you’re not overexerting and creeping up to too hard an intensity. Thus entering the ‘grey’ zone and inhibiting your recovery and ability to perform on harder days. For harder anaerobic training, such as interval sessions, you may find going by rate of perceived exertion (RPE) to be more effective than going by heart rate. Because of the fact that nuances in session construction and external factors such as stress and sleep, often mean HR and perceived effort don't always match up.The ‘MAF 180 Formula’ coined by Dr. Phil Maffetone is the recommended method for calculating your ideal maximum aerobic heart rate in which to base all aerobic training. Subtract your age from 180, then modify this number based on your current health profile.The two main ways to monitor heart rate are using a wrist-based monitor or chest strap. Learn about each and tips to maximise the accuracy of wrist-based HR at 00:56:54 onwards.If you find this week's episode helpful, you may also enjoy our episode on zone 2 training.To get in touch, email: thepod@run4it.com.

In this episode, Finlay and Jack talk through four key components of running training:FrequencyConsistencyDurationIntensityExplaining how constructing your running training plan around these four pillars – week-to-week and month-to-month – will lend to aerobic development and improvement. In covering frequency and consistency, they touch on the importance of creating habits and routine by sticking to designated 'run days' as far as possible. In covering duration and intensity, they warn against the potential risks of a 'feast or famine' type approach, where massive weeks are followed by weeks of very little activity and the 'catch-up' mentality kicks in.You'll hear why incorporating different types of runs into your training, from interval runs to long runs and recovery runs, is key to getting the right balance of duration vs intensity, producing adaptions (your body's physiological response to training), and avoiding plateau and injury.  For anyone seeking to get the most out of their summer running and/or starting to think about how to build towards autumn marathons – the content of this episode should be very helpful.To get in touch, email: thepod@run4it.com.

In this episode, Finlay and Jack talk super shoes and imposter syndrome – exploring the sense or perception runners often have that so-called "super shoes" are just for elite or fast runners, and putting forward reasons why that's not the case and how they can help everyone improve their running.Finlay runs through the features we expect with super shoes and exactly how they work to improve performance. Whilst Jack shares his experience of a recent 5k run in the Saucony Endorphin Elites. Whether you're after running shoes to make faster and harder running more sustainable, or running shoes to reduce fatigue levels after key sessions and ease recovery – by the end of this episode, it should be clear how every runner can benefit from a super shoe, no matter their pace.If you find this week's episode helpful, you may also enjoy reading our Journal article on carbon plate running shoes.To get in touch, email: thepod@run4it.com.

We’re back! In this episode, Finlay and new co-host Jack discuss the science behind tapering: what tapering is and why tapering is so important before race day. While (as you’ll hear) every taper is highly individual, it typically involves the gradual reduction in training load (both distance and intensity) in the final two to three weeks ahead of an event, such as a marathon. Finlay and Jack delve into why running and tapering are equally essential parts of a complete training cycle – covering the dos and don’ts of how to taper effectively, why rest and recovery leads to improved performance, and how trusting in the taper gets easier with experience!00:19:40 - Optimal weekly decreases in training load of approximately 25 percent.00:25:57 - Top tips to make the most of your taper - kit, sleep, nutrition and more.If you find this week's episode helpful, you may also enjoy our episode on zone 2 training.To get in touch, email: thepod@run4it.com.

In this episode Chris and Finlay run through the fundamentals of putting together your winter running wardrobe. Whether this is your first winter as a runner, or it's always a season that blights your progress, this episode will run through how to build you running wardrobe to withstand the wind, rain, and cold. To get in touch, email: the pod@run4it.com.

Finlay wears his sports scientist hat in this episode while Chris grills him about heart rate variability (HRV) - the long-celebrated metric in sports science that measures the time variance between heartbeats to give an indication of stress and how prepared the body is to perform. The new Garmin Forerunners 255 and 955 both come with long-term HRV tracking functionality, meaning Garmin watches are now providing something recreational athletes previously needed a Whoop band and subscription to monitor. Fortunately, Finlay's been using a Whoop band for sometime, and recently upgraded his watch to the Forerunner 255, and has been using both pieces of kit to compare them.So...Is HRV the game changer prominent athletes make it out to be? Yes, undoubtedly. Does it apply to someone who isn't a professional athlete or an aspiring king of the hill club runner? Well actually, yes, and the more recreational your running, and the busier, more time-crunched your life is between work and family commitments, the more applicable monitoring your HRV could be, not only to your athletic performance, but to your general health and wellbeing. Listen to find out more.To get in touch, email: thepod@run4it.com.

Trail running can vary from well manicured gravel roads, all the way up to braving the elements across challenging skyline routes. In many ways, it's road running without the concrete, but steeper gradients and inconsistent terrains can make the physical and logistical demands of the trails completely different.In this episode Chris and Finlay discuss everything you need to know to get started in trail running, whether you're just looking to mix up your surroundings and break the monotony of pounding the same old pavements, or you have ambitions to take to the mountains and tackle monster distances. They're talking shoes, kit, and some key tips, both mental and technical, to make the transition away from the asphalt a little easier.To get in touch, email: thepod@run4it.com.  

This week's episode is a first-hand recap of what it's like to qualify and compete at the IRONMAN World Championships in Hawaii from our own co-host Finlay McAndrew.Kona is a unique event in all sports. Thousands of triathletes pilgrimage to Hawaii in October every year, each and every one of them having earned their coveted spots as professionals or in their age-groups to compete on IRONMAN's main stage. Finlay last raced in his age-group at the world championships in 2016, but having only qualified a few months before, fell short of his own expectations. Having qualified again at IRONMAN Barcelona in 2019 with a PB of 8:42:11, with the subsequent delays due to the pandemic, the 2022 race represented the culmination of over a decade of racing long distance triathlon. It presented an opportunity to go back to Kona and race in a way that he could cross the line and feel satisfied with what he'd done.  Regular listeners will be familiar with the extent of Finlay's preparation for his return to Kona - working on developing his metabolic plasticity through a high fat, low carb approach to nutrition, and utilising heat training protocols to prepare for Kona's unique racing conditions. If you've followed his journey at all, this is not one to miss, but even if this is your first experience of the Run4It Podcast and you're just a fan of a hard-working athletes on long pursuits of lofty goals, the same applies. To get in touch, email: thepod@run4it.com. 

In this episode Dr Gert-Peter Brüggemann and Andre Kriwet - two of True Motion's founders - join Chris and Finlay to talk about their challenge to the running shoe industry. In this episode you'll see just how deeply involved and influential Dr Brüggemann and Andre have been in the industry, get a real insight into how much work goes into developing and building new running shoes, and learn what they're doing differently to help runners now that they're running their own company. If you've laced up a premium pair of running shoes in the last 20 years, the chances are one or both of our guests has had some influence on their design. True Motion is a highly technical, science-based running shoe brand on a mission to reduce injuries for everyday runners. To get in touch, email: thepod@run4it.com. 

In this episode we're joined by James Dunn, a former Scottish Hill Running champ, and a 2:22 marathoner (among other distinctions). He's also a tech rep for ON running and is a long-time Run4It team member.  James talks to Chris and Finlay about his storied running journey so far, including his recent switch from hills and mountains to the asphalt, and gives an introduction into the history and the principles behind ON Running shoes.This edition is chock-full of practical advice, fascinating insights, and earnest wisdom from a man who lives and breathes the sport of running. To get in touch, email: thepod@run4it.com.

In this episode respiratory physio Andy Smith joins Chris and Finlay to talk about how to go about getting back to training after suffering from long Covid. As well as offering insights from his work as a respiratory physio, Andy also discusses his experience of getting back to training following a bout of long Covid at the start of the year. This is broad-strokes, practical advice for recreational athletes unsure of how to get back to training following prolonged bouts of Covid. To get in touch, email: thepod@run4it.com.

In this episode Chris and Finlay do a deep dive into how to fuel for endurance sports, from the half marathon up to ultras. Taking on the correct nutrition to sustain long, arduous training runs and to allow the body to execute on race day is an area frequently neglected by everyday athletes, with it too often being relegated to an afterthought. This episode looks at the science behind why the body needs to take on extra carbohydrates and electrolytes during longer runs and races, and lays out the tools to put into practice an effective nutrition plan.To get in touch, email: thepod@run4it.com. 

Base miles, easy running, long slow distance, zone 2... it's got a lot of names but they all refer to the low intensity work that should make up the bulk of any endurance athlete's training. In this episode, Chris and Finlay discuss the science behind why zone 2 training is important to long term improvement and how to effectively implement it, be that through perceived rate of exertion (RPE), heart rate (HR), pace curves, or power, and the reasons why most runners tend to get it wrong and end up training in the "grey zone" - too fast to benefit from the gains of slower running, too slow to benefit from the gains of faster running.If you find this week's episode helpful, you may also enjoy our episodes discussing the high fat, low carb approach to fuelling endurance sports, and heat training. To get in touch, email: thepod@run4it.com.

The boys are joined by Dr Michael Crawley, author of the book Out of Thin Air: Running wisdom and magic from above the clouds in Ethiopia. (11:35 for main interview.)They discuss Michael's 15 months spent living and training with a group of elite athletes in Addis Ababa, studying the Ethiopian running culture, and observing what makes the country such a consistent superpower when it comes to producing world-beating long distance runners,Michael talks about chasing hyenas, getting up at 3am to run up hills, and toeing the line at the legendary Jan Meda cross country race. This episode is bursting at the seams with takeaways to reinvigorate your relationship with running from a culture that approaches the sport in a completely different way, and if you like what you hear, be sure to read Michael's book. To get in touch, email: thepod@run4it.com. 

In this week's episode Philip Neilson from our Lothian Road shop checks in with the boys to talk about his recent training camp in Iten, Kenya. Boasting a sub-33 10K time and a low-15s 5K time pre-Iten, Philip's five-week trip was a key element in his quest to see how fast he could get the year after completing university.  Seemingly  on a whim, listen to this one to hear how the trip came about, how the approach to running in Kenya differs to in the UK, and ultimately, what can be gained from such an experience.This is a great insight into what it's like for a recreational athlete at the sharp end of the field heading out to train with the world's best - where the altitude, culture, and experience are all seemingly geared towards one thing - building rapid long-distance runners. To get in touch, email: thepod@run4it.com. 

In this week's episode Chris and Finlay are joined by Andy Norman, UK sales manager for American footwear brand, Altra - whose shoes are known for their unique foot-shaped toe boxes.Andy talks us through Altra's humble beginnings of doctoring shoes in a toaster oven to the rapidly expanding global footwear brand they've become. He also discusses the key points of difference Altra offer, as well as his own history with the brand, and how their shoes have improved his running.Less pertinently (but very interestingly), Chris and Finlay discuss the results of this year's Man v Horse race and tee up a potential future outing. To get in touch, email thepod@run4it.com. 

With less than a week to go until the return of the Edinburgh Marathon, Chris and Finlay are talking tapering, final tweaks and preparations before race day, and some local knowledge on the route. Head over to the Run4It Journal to read our articles on tapering and our guide to finishing your first marathon. Have a great day, everyone. To get in touch, email: thepod@run4it.com.