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.

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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 episode covers everything Comrades Marathon 🇿🇦

We were lucky to sit down with Jan, four times finisher of the event, which is the world's oldest ultramarathon.

Jan painted an amazing picture of the race for us, its history and traditions, the friendship and community that surrounds it, and what drew her back again and again. She also shares tips from her experience, for anyone thinking about taking on the race.

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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, Jon and Amie reflect on their most recent podcast conversations, dig into the details and results from their recent Precision Hydration sweat test, and how they'll use it to inform their training.

Jon also talks about his recent attempts making gels at home, and Amie shares key takeaways from meeting Claire Robertson, who runs a specialist Patellofemoral clinic at Wimbledon Clinics.

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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 sit down with Ian Evans to talk about completing the Winter Spine Race — 268 miles across the Pennine Way — while managing Type 1 diabetes.

Ian shares the long road to the finish line, his history of attempts at different Spine events, before finally completing the Winter Full this year. We talk about the mental lows, sleep deprivation, and the simple but powerful mindset of staying in the game long enough for things to turn around.

We dive into the practical side; how Ian manages blood sugar in harsh conditions, the kit that made the difference, and the importance of contingency plans when things go wrong. Throughout our chat, Ian reflects on the power of buddying up, the unique Spine community, and how this race reshaped his view of what’s possible with diabetes.

We came away from this chat super inspired — we hope you do too.

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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’re joined by Alan Davies - V70 runner, Chair of White Horse Harriers running club, and currently the 8th fastest marathon runner in the UK in his age category following a fantastic run at the Richmond Marathon.

We chat with Alan about returning to long-distance running later in life, having previously run just one road marathon, and what’s changed as he’s rebuilt his training with clearer goals and better support. Alan reflects on his experiences at the 2025 London Marathon and Richmond Marathon, and how he’s preparing for this year’s London with confidence.

We talk about the role of community in staying consistent, why working with a coach and using accurate data (including lactate threshold testing) has helped Alan push for goals he might not have considered otherwise, and what he’s learned along the way that other runners can take into their training.

A fun conversation and a great reminder that progress doesn’t stop with age; curiosity, structure and community can keep moving the goalposts.

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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’re joined by ultra-runner and registered sport and exercise nutritionist James Hudson, founder of Nutrition for Energy, to explore what effective fueling really looks like for ultra-endurance performance.

We unpack the nutrition and hydration strategies behind James’ successful first attempt at the Dragon’s Back Race, including carb intake, sodium balance, and how gut training plays a key role in race execution. James also shares lessons learned from earlier ultras, why pacing and adaptability matter for digestion, and how liquid carbs can be a powerful tool when solid food stops working.

The conversation goes deeper into hydration - the importance of balancing water and sodium, how sweat sodium concentration varies hugely between athletes, and why post-stage rehydration can make or break multi-day races.

We also explore James’ coaching philosophy around fueling for performance, not restriction, including his “traffic light” system for matching carbohydrate intake to training load, and how better fueling unlocks consistency, recovery, and long-term progress.

Find out more about Nutrition for Energy here: https://www.nutritionforenergy.co.uk/

Follow James on Instagram: @jamesohudson

Watch James' videos on making your own homemade gels : https://www.youtube.com/watch?v=Dj4oYcRLxEo

https://www.youtube.com/watch?v=z7LKSXegvc4&t=576s

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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, Jon and Amie dig into the details of Jon’s recent VO₂ max and lactate testing at Oxford Brookes University — what it involved, what data he'll get from it, and how it’ll shape his training in 2026.

We also do a low-key kit roundup after some Christmas additions, covering what’s working well and what hasn’t lived up to expectations — including shorts, soft flasks, watches and poles.

Jon also talks through his recent entry into Centurion’s 100 Hills and how it fits into the bigger training picture as preparation ramps up for his South Downs Way 100 miler in June.

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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, Amie and Jon sit down to reflect on the year that’s been — both on the run and behind the mic.

We share some of our personal running highlights from the past year, the moments that challenged us, and reminded us why we love this sport. We also look back on some of our favourite conversations from the podcast, celebrating the stories, lessons, and people who’ve shaped 2025.

To wrap things up, we chat about what we’re excited for in 2026.

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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