Inspired by the incredible achievements of David Lodge, we started thinking about how to start increasing the distances we run. This coincides nicely with Oliver's first 10K race which was completed with the help of Andrew's constant presence. And chat! We take you through the best, safest ways to build up distance and get as far as the "Backyard Ultra" where super resilient runners complete a course of 6.7Km once and hour every hour until one competitor is left. In this event runners complete 100s, that is 100s of miles! But most of us just want to explore how to run further and this is what we focus on.

You've heard of "Cross Country" right? Well, how about "Cross an ENTIRE Country". That's what "The Dragon's Back" is: competitors crazy enough to take on this challenge run, scramble and slide from Conway Castle to Cardiff Castle, in other words the entire length of Wales in all its rocky, hilly and rainy beauty. This means climbing up and running down the height of TWO Mount Everests over 380km in six - yes you got that right - just SIX days! At the end of every day, athletes not hitting par time are eliminated leaving only the very toughest at the end. In this episode, long-time friend of Andrew's, David Lodge, tells us how he managed this feat, at the fourth attempt, and shares lessons all us lesser runners can learn from his incredible experience. Enjoy!

The IWNCN guys meet special guest (real runner, real stand-up comedian, real author) Paul Tonkinson and also discuss how to manage aches, pains and injuries. Award winning (for both performing and writing) Paul talks about returning to running in middle age after taking it seriously in his youth, which has culminated in him writing two books documenting his adventures. A late appearance from Paul's dog adds to the fun as he reveals whether he managed a 3 hour marathon as an "older runner". Spoiler alert: of course he did! The guy's a running machine! :)