This week's episode explores highs, lows and lessons from a new runner. We’re joined by Michelle Sinclair, who started running only 13 months ago.

We chat about her “why” for getting started, the benefits she's found from it and how she’s approached training — from 5K and 10K plans through to training for her first half marathon — and what’s worked along the way.

We also get into the story of a friendly (but very real) rivalry with her husband, Kevin, which led to a bold bet at the White Horse Half Marathon… complete with a 30-minute head start.

Did she beat him? You’ll have to listen to find out.

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This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. Jon@empowered2.co.uk

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This week Jon and Amie catch up on Jon’s training as he builds towards his A-race for the year — the South Downs Way 100.

They chat about managing niggles, improving balance, and making more sustainable shoe choices, as well as their new treadmill set-up to help build endurance, add climbing, and better replicate race conditions.

There’s also a conversation around the mindset work they’ve both been exploring, learning how to understand themselves better and respond more effectively to the inevitable challenges and setbacks that come with training for big races.

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This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. Jon@empowered2.co.uk

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This week we’re joined by good friends and seasoned runners Kathryn and Paul to chat about their journeys into long distance running.

For Paul, that journey led all the way to the Dragon 100 Mile Ultra, a tough race across South Wales from Worm’s Head to Cardiff Bay, and he shares some honest reflections on the highs, lows, and lessons from the experience.

We also talk about the value of local races, supporting smaller event organisers, and their long-standing involvement in parkrun, where Kathryn has volunteered (and race directed) over 250 times.

They give lots of practical advice — from Paul’s tips for training towards long distance events, to Kathryn’s insights on crewing ultras — and we explore what keeps them coming back for more.

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This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. Jon@empowered2.co.uk

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This week Jon and Amie are joined by Master Mindset and Resilience Coach Lucy Wooldridge to explore the mental side of endurance sport.

They talk about creating an “ultra-ego”, a powerful running identity you can tap into when things get tough, and how this can help you access confidence, resilience and belief during big races.

The conversation dives into what resilience really means (spoiler: it’s not just pushing through), practical ways to reset your nervous system when things start to spiral mid-race, and why your “why” can be both a powerful motivator and a potential source of pressure.

If you’ve ever wondered how to stay calm, adaptable and mentally strong when races get tough, this episode is full of practical ideas you can try, both in training and on race day.

You can find out more about Lucy's work or get in touch here:

https://www.resiliencewithlucy.co.uk

lucywcoaching@gmail.com

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This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. Jon@empowered2.co.uk

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Jon and Amie are rejoined on the podcast by Graham, to talk about his experience running Centurion's Hundred Hills 50k last weekend, as part of his build towards the Thames Path 100 – his first attempt at the 100 mile distance.

As part of the training block, Graham used Hundred Hills as a key race rehearsal, deliberately running it on tired legs to simulate the later miles of a hundred, and carrying equivalent race kit. The event turned into a perfect testing ground for pacing, poles, nutrition and mindset.

Graham and Jon - who was also participated in the race - chat through what worked, what didn’t (including a liquid-fuel experiment that didn’t quite go to plan), and the small tweaks that can make a big difference later in a race.

We also chat about what the rest of Graham's training block looks like, and how he's feeling about the prospect of his longest race to date.

If you're curious about how runners prepare for their first 100-miler, this conversation gives a behind the scenes look at the process. We hope you enjoy it!

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This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. Jon@empowered2.co.uk

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With marathon season just around the corner, Amie and Jon sit down to chat all about preparing for your first marathon or ultra.

We pull together some of the best tips and lessons we've picked up from recent conversations with guests on the pod (along with a few things we've learned the hard way ourselves!).

From race day logistics and fuelling strategies, to thinking about event nerves and atmosphere, this episode is all about the small things that can make a big difference on the day.

We also talk about the mental side of long races, like preparing simple mantras for different stages of the run and how to stay calm when things get tough.

Whether you're lining up for your first marathon or tackling an ultra, we hope this episode will provide some practical advice to help you feel more prepared.

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This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. Jon@empowered2.co.uk

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In this episode, we chat with Lizzie Gatherer about her recent 'ballsy' 70-mile fundraising challenge for Prostate Cancer UK, following her father-in-law's recent recovery.

We also talk about another powerful “why” during her fundraising run — carrying a stone for a dying patient, which provided an emotional anchor that instantly refocused her during a dark, cold patch.

Lizzie shares how she stumbled into ultras in 2019, some of her highlight races, and why her golden rule is simple: if it’s not fun, she’s not doing it.

We dip into mindset tactics, including creative reframing; transforming annoying noises as cheering crowds, something Lizzie says is at the heart of her successes.

Lizzie opens up about her recovery strategy too — strength training, collagen, magnesium, physio and yoga.

And we couldn't leave the conversation without finding out more about some of Lizzie's Backyard Ultra experiences, including an amazing 50 yards at Sherwood Pines, battling extreme sleep deprivation. We also look ahead to her huge goal at this year's Backyard Ultra: 100 yards.

More below on how to enjoy Lizzie's discounts:

🧡 Strava Pro - get 20% off premium subscription

💪 Protein Rebel 15% off first order with LizzieG15

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This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. Jon@empowered2.co.uk

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In this episode, we chat with Chris Cope about ultrarunning at the sharp end, all while managing Type 1 Diabetes.

Chris shares the challenges of stress-induced insulin resistance in multi-day racing, and how moving to a closed-loop system has been a total game-changer for his glucose control, performance and recovery.

We get into Chris' fuelling strategy: separating carbs from fluids to avoid gut issues. We also talk about how being forced to be methodical with nutrition can provide some competitive advantage.

Chris walks us through some of his race highlights, including his 2024 Summer Spine win, and reflects honestly on his recent Winter Spine DNF following a heavy fall on his knee near Hebden Bridge. He reflects on going out hot in the snow, and provides a useful reminder that in ultras, starting “embarrassingly easy” is usually the right call. Easy to say...harder to do.

We run through his strength training approach and philosophy, and take a look at what’s next in the race calendar - UTS 100, a 24-hour track race, and a return to the Winter Spine for redemption.

Send us Fan Mail

This episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. Jon@empowered2.co.uk

Support the show