We have a crammed Extra Mile for you... there’s a bonus chat with record-breaking athlete and author John McAvoy, whose full RunPod episode is also out now!

Then we have the running rundown, starting with World Athletics’ new Moment of the Year award. The finalists are Sebastian Sawe’s sub-two-hour marathon at the London Marathon, Josh Kerr’s mile world record of 3:42.66 at the London Diamond League, and Botswana’s men’s 4x400m relay team winning on home soil at the World Athletics Relays. Which one should win? There’s also big news for spring runners. A new half marathon, Run South London, launches on Sunday 14 March 2027, on a fully closed-road course in Merton.

And last but not least, the Run Pod Run Club shares messages from our wonderful listeners, including a tip about running in Naples and a footballing hamstring injury.

Send Jenni your messages, questions and tips at [email protected]!

A brand new RunPod episode is out on Friday.

Race nerves, self-doubt, injuries and a brain that tells you to stay on the sofa... you're hard wired for it all, but we have the answers!

This week on RunPod, Jenni is joined by Dr Vanessa Moulton, a psychologist who has spent years working with the military and charities such as Help for Heroes, Walking With The Wounded and the Invictus Games. She’s also one of Jenni’s oldest friends, from their days together at Leeds University.

Vanessa explains how to get your mind as fit as your body, and why your brain is wired to default to old habits, predict the worst and protect your energy. Along the way she shares practical tips for anyone who wants to start running, enter a race or keep going when it gets tough.

A run club where you get chased through the dark by zombies... surely a way to get your PB!

This week on The Extra Mile, Jenni is joined by Ben Roper, the man behind Play Culture, a free app for games including a city-wide game of zombie tag that’s gone viral in the UK.

Whether it's used for fitness or community, Ben is creating the games to get adults back into habit of having fun!

If you’ve played Zombies and survived (or been infected), send Jenni a voice note at [email protected]

RunPod is back with the main episode on Friday.

John McAvoy is a record-breaking Ironman triathlete, trail runner and Nike-sponsored athlete. His route into sport is one of the most unusual you’ll ever hear.

John spent ten years in prison, including a year in solitary confinement. It was there that he started doing exercises in his cell, and later broke three world and eight British indoor rowing records, all without having played sport before. Jenni sits down with John to talk about how that changed his life, what redemption means to him and the new book, Solitary Refinement: The Power of One.

John also tells Jenni about the Alpine Run Project, which he calls the 'proudest thing he’s ever achieved'. The project mentors young people from inner cities with youth workers and coaches, then takes them to the Alps to take part in the UTMB and the Mont Blanc Marathon.

On this episode of The Extra Mile, Jenni previews the New York City Marathon, which marks 50 years since the five-borough course was first run.

Then Jenni meets an incredible mum and daughter duo. Pritpal Kaur ran this year’s London Marathon at 75, three years after being forced to stop at mile 17, and months before being diagnosed with the blood cancer myeloma. She’s now in remission, and her daughter Minreet, a journalist, ran every step of it with her. Minreet also tells the story of Asian Women Run, the community she founded for South Asian women who rarely saw anyone like them at the start line.

To finish, as it’s Menopause Awareness Month, there’s a bonus Q&A with GP and menopause specialist Dr Naomi Potter. She shares what she wishes every woman knew about perimenopause, how she finds time for herself with five children, and her go-to fix when she’s feeling off. Her full episode is out now on RunPod!

Dr Naomi Potter is a GP, author, mum of five and one of the most trusted voices on menopause, as well as a keen runner.

For Menopause Awareness Month, Jenni sits down with Naomi, who both ran the Royal Parks Half Marathon just the other weekend.

They talk about what running and fitness can do for you during perimenopause and menopause, and why movement matters whatever your starting point.

Naomi explains why perimenopause is often the hardest stage, how symptoms like fatigue, joint pain and weight gain can affect your running, and why rest is just as important as exercise.

She also tackles the biggest myths around menopause and HRT, and whether HRT could make exercise feel easier.

For women who are looking for advice and men who are looking to understand further, this episode has something for everyone.

Former Wales striker Hal Robson-Kanu returns in this episode of the Extra Mile answering more of your questions about his Turmeric Co. and how it has changed his experience of fitness!

Also in this episode, we hear from Jenni some incredible running news including a 90 year old Scottish runner breaking world records and a new race taking place in an IKEA!

We also hear from you, the RunPod Run Club!

Don't forget, we want to hear your voice notes before, during or after your runs. Email to [email protected]

You might remember Amanda Collier as the Former Met Police detective who starred in the hit TV show 'The Traitors' earlier this year... well she is of course a keen runner too!

In this episode, Amanda joins to look back on her time under Claudia Winkleman's watchful eye and also gives her verdicts for how she thinks this current cast of celebrity contestants will get on!

She also speaks about her love for running (recently completing the GNR) and how a recent heart disease diagnosis hasn't slowed her passion for the sport down.

She is also taking part in the Strong Woman Challenge taking place this October, as thousands of women build strength while supporting the British Heart Foundation. Complete a new strength exercise each day from the comfort of your own home, at a pace that works for you!

One of Britain's most iconic athletes, Olympic gold medallist and triathlete Jonny Brownlee is back for this episode of the Extra Mile!

A man who has built a career around running and fitness is here to give you all the advice you need, from everyday running to long endurance races.

Also in this episode, we hear from Jenni with all the action from this weekends Royal Parks Half - and messages from you, the RunPod Run Club!

Don't forget, we want to hear your voice notes before, during or after your runs. Email to [email protected]

Olympic medallist. Triathlon legend. One half of arguably the most iconic siblings in the sport. We're joined by Jonny Brownlee, just a matter of days after he's hung up his boots for good!

Over a career that spanned more than a decade, Jonny won Olympic bronze at London 2012 and Olympic silver at Rio 2016, and he was part of Great Britain's gold-medal mixed relay team at Tokyo 2020. He's a multiple World Series podium finisher who stood beside his brother Alistair at the top of the sport for years.

And of course, we have to talk about that moment. At the 2016 World Series Grand Final in Cozumel, Mexico, Jonny hit the wall in the closing stages, and Alistair stopped to haul him towards the finish line. It became one of the most replayed images in endurance sport.

But what is retirement looking like for someone who has achieved so much? and how does fatherhood come into it?

Have you ever thought of running an ultra marathon... in a WILD SAFARI?

This week we're joined by Kris King, endurance athlete, coach and founder of Beyond the Ultimate, the company behind some of the world's toughest ultra-marathons, from the Arctic to the Amazon.

And we're talking about the ForRangers Ultra, a self-supported five-day, 220–230km race through Kenya's wildlife conservancies, finishing on the Equator. Run with Save the Rhino and ForRangers, it raises money for rangers' kit, welfare and working conditions.

Alongside Kris, we also hear from you, the RunPod Run Club!

Don't forget, we want to hear your voice notes before, during or after your runs. Email to [email protected]