Is the 10% rule for increasing your running mileage actually a myth? And are runners really honest with their physios about how much they’re training?

This week, Andy, Sarah and Rick take a closer look at running load, injury risk, and what the research actually tells us about how much training is too much. They discuss how a key study measured running load, why your single biggest run may matter more than you think, the role of deload weeks and how to reduce your risk of injury while still making progress.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

Join The Running Channel Club for exclusive additional podcast episodes, bite-sized courses, live Q&As and so much more! Head to The Running Channel Club

For all enquiries contact [email protected] .

If you liked this, please subscribe wherever you get your podcasts. And leave us a 5* review and rating, it really helps us get discovered.

We're on YouTube too, so check us out there: www.youtube.com/runningchannel .

HIIT or heavy weight lifting - which one is better for runners? That’s the question we’re answering in this week’s episode of The Running Channel Podcast.

Both types of training have their benefits, but which one can actually help you become a stronger, faster and more efficient runner?

This week, Andy, Rick and Sarah break down HIIT and heavy weight lifting, exploring what each type of exercise does to your body, how it can impact your running, and whether one comes out on top.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

Join The Running Channel Club for exclusive additional podcast episodes, bite-sized courses, live Q&As and so much more! Head to The Running Channel Club

For all enquiries contact [email protected] .

If you liked this, please subscribe wherever you get your podcasts. And leave us a 5* review and rating, it really helps us get discovered.

We're on YouTube too, so check us out there: www.youtube.com/runningchannel .

Andy, Rick and Sarah explore what happens to your body as you get older, how this can impact your running and what you can do to continue progressing and improving your performance even as you age.

Andy and Rick also reflect on their own running journeys and what it means to keep chasing personal bests as the years go by.

Last week's ‘Rick's Riddle of the Week’ caused uproar. Can you guess this week's?

Studies Referenced: https://pmc.ncbi.nlm.nih.gov/articles/PMC4795964/ & https://pubmed.ncbi.nlm.nih.gov/41243424/

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

Join The Running Channel Club for exclusive additional podcast episodes, bite-sized courses, live Q&As and so much more! Head to The Running Channel Club

For all enquiries contact [email protected] .

If you liked this, please subscribe wherever you get your podcasts. And leave us a 5* review and rating, it really helps us get discovered.

We're on YouTube too, so check us out there: www.youtube.com/runningchannel .

This week, Andy and Rick are joined by Jonah Rosner, who became one of the youngest sport scientists in NFL history at just 25.

They explore how sports fuelling and supplementation are constantly evolving and tearing up the rule book.

So, are we overcomplicating fuelling? Jonah breaks down the most proven strategies for supporting performance and recovery, and they may be much simpler AND much cheaper.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

Join The Running Channel Club for exclusive additional podcast episodes, bite-sized courses, live Q&As and so much more! Head to The Running Channel Club

For all enquiries contact [email protected] .

If you liked this, please subscribe wherever you get your podcasts. And leave us a 5* review and rating, it really helps us get discovered.

We're on YouTube too, so check us out there: www.youtube.com/runningchannel .

Following Josh Kerr’s comments that the prize money for breaking the One Mile World Record was “ridiculous” and “appalling”, we take a closer look at the state of athletics and ask a bigger question: why does one of the world’s most popular participation sports struggle to attract the audience and attention it deserves?

With low attendances at major events, including this week’s European Championships in Birmingham, and athletes increasingly questioning whether their performances are properly valued, we explore the disconnect between the millions of people who run and the relatively small number who watch athletics.

Andy shares his own journey to the world stage, the sacrifices it took to get there, and what success really meant to him. Was it the financial reward, the achievement itself, or the pride of representing your country?

We also look at what World Athletics is doing to modernise the sport, attract new audiences and make athletics a more attractive prospect - and ask whether these initiatives can actually secure the future of the sport.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

Join The Running Channel Club for exclusive additional podcast episodes, bite-sized courses, live Q&As and so much more! Head to The Running Channel Club

For all enquiries contact [email protected] .

If you liked this, please subscribe wherever you get your podcasts. And leave us a 5* review and rating, it really helps us get discovered.

We're on YouTube too, so check us out there: www.youtube.com/runningchannel .

In episode 182, Sarah and Rick are joined by Jess Best, a Doctoral Researcher at the University of Westminster who explores the psychological transformation that takes place in trail and ultra-marathon runners.

Jess shares her research and findings from an ongoing 13-month study involving 36 ultrarunners from across the UK, exploring how the sport shapes mindset, identity, and wellbeing.

AND Rick speaks to Jack Pitcher, who recently completed an epic running challenge across Iceland, about his mental resilience, physical endurance and what exactly helped him through it.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

Join The Running Channel Club for exclusive additional podcast episodes, bite-sized courses, live Q&As and so much more! Head to The Running Channel Club

For all enquiries contact [email protected] .

If you liked this, please subscribe wherever you get your podcasts. And leave us a 5* review and rating, it really helps us get discovered.

We're on YouTube too, so check us out there: www.youtube.com/runningchannel .

In this week's episode, we debrief on Josh Kerr's mile world record and talk all about how cross-training can improve your running.

Whether you're coming back from an injury or are injured and want to keep your fitness up, this podcast is perfect for you to learn how to maintain and even improve your fitness.

Sarah is currently building her running back whilst undergoing some shockwave treatment for her plantar fasciitis. She is incorporating cross-training in her running to make sure she doesn't lose any fitness. Meanwhile, Andy talks about how he prepared for the World Championships off of only cross-training and no weight-bearing.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

Join The Running Channel Club for exclusive additional podcast episodes, bite-sized courses, live Q&As and so much more! Head to The Running Channel Club

For all enquiries contact [email protected] .

If you liked this, please subscribe wherever you get your podcasts. And leave us a 5* review and rating, it really helps us get discovered.

We're on YouTube too, so check us out there: www.youtube.com/runningchannel .

In episode 180, join Andy, Sarah and Tom as they answer the question: Are Runners Addicted To Racing? They cover why racing is important and how to make sure you're not overdoing it.

PLUS stay tuned to find out more about the On Squad Race London edition and hear our answers to listener questions.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

Join The Running Channel Club for exclusive additional podcast episodes, bite-sized courses, live Q&As and so much more! Head to The Running Channel Club

For all enquiries contact [email protected] .

If you liked this, please subscribe wherever you get your podcasts. And leave us a 5* review and rating, it really helps us get discovered.

We're on YouTube too, so check us out there: www.youtube.com/runningchannel .

Josh Kerr wants to run a marathon?! We got the chance to sit down with the new mile WORLD RECORD holder Josh Kerr and quiz him about all things running. Andy has never been so excited for an interview! What does it take to attempt a world record? How does Josh stay calm under pressure? And did he really have a pet duck? We ask all the important questions in this extra episode of the Running Channel podcast.

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

Join The Running Channel Club for exclusive additional podcast episodes, bite-sized courses, live Q&As and so much more! Head to The Running Channel Club

For all enquiries contact [email protected] .

If you liked this, please subscribe wherever you get your podcasts. And leave us a 5* review and rating, it really helps us get discovered.

We're on YouTube too, so check us out there: www.youtube.com/runningchannel .

WOW! History was made at the London Diamond League as Josh Kerr ran a mind-blowing 3:42.66 to break the men's mile world record, a mark that had stood since 1999, when Hicham El Guerrouj set it.

Andy and Sarah unpack one of the greatest middle-distance performances we've ever seen, looking at the numbers behind the run and why it's such a landmark moment for the sport.

Andy shares his own personal experience, having ranked number one in the world for the mile when he ran 3:49.38 in Oslo in 2008. He explains just how hard it is to run this event at the highest level, talks through how the race unfolded, and breaks down the perfectly executed pacing strategy that helped make history.

Sarah, meanwhile, puts Josh's speed into context in her own way... by comparing it to the speed of a cat.

In this week's episode, Andy, Sarah, and Rick are live from the PUMA store on Oxford Street as they help you to understand running and heart rate. They are also joined by elite runner and PUMA athlete Lucy Reid who shares how she is using heart rate in her training in the lead up to Berlin marathon.

If you're looking to improve your performance, avoid heart rate zone confusion, and get the most out of your running, this episode has you covered!

Check out more from PUMA here: https://uk.puma.com/uk/en

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

Join The Running Channel Club for exclusive additional podcast episodes, bite-sized courses, live Q&As and so much more! Head to The Running Channel Club

For all enquiries contact [email protected] .

If you liked this, please subscribe wherever you get your podcasts. And leave us a 5* review and rating, it really helps us get discovered.

We're on YouTube too, so check us out there: www.youtube.com/runningchannel .