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PODCAST

Couch to Coached- Running podcast

Rob Sillito and Ben Russell

🎙 The Couch to Coached Running PodcastHosted by Rob Sillito, Ben Russell, & Emma BrydgesThree full-time working adults. One shared goal: to make running accessible, honest, and fun.Join Rob (a mental health nurse who"s never liked running), Emma (a busy mum and passionate runner), and Ben (a UKA-accredited running coach working full-time coaching kids — and now coaching both Rob and Emma) as they bring you The Couch to Coached Running Podcast.This award-winning show follows Rob’s transformation

health & fitness running

All Episodes

51:16

2 Weeks Before a Marathon: Hydration, Nutrition &...

Couch to Coached- Running podcast ·

2026/04/10

2 Weeks Before a Marathon: Hydration, Nutrition & Race Prep Tips | Couch to Coached PodcastThis week on the award-winning Couch to Coached Running Podcast, it’s officially two weeks until marathon day — and the nerves, excitement, and planning are all starting to build.Rob, Ben, and Emma dive into the realities of this crucial phase of training, where it’s all about fine-tuning, staying healthy, and getting the details right. From recent runs (including Rob’s South Cheshire 10K) to training

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47:59

Family Running Journey: Parkrun, YouTube & Kids...

Couch to Coached- Running podcast ·

2026/04/09

Family Running Journey: Parkrun, YouTube & Kids Fitness with Martin & Isabelle | Couch to Coached PodcastThis week on the award-winning Couch to Coached Running Podcast, Rob, Ben, and Emma are joined by a truly inspiring duo — Martin and Isabelle, a father-daughter team making waves in the running world and on YouTube.From building a growing running YouTube channel to smashing parkrun PBs, Isabelle shares her incredible journey as a young runner chasing big dreams — including one day

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22:06

5 with the listeners- Special guest Cazzaruns

Couch to Coached- Running podcast ·

2026/04/08

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is CazzarunsRob, Ben and Emma also check in

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27:21

Marathon Training Update: Speed Sessions, Injury...

Couch to Coached- Running podcast ·

2026/04/03

This week on the award-winning Couch to Coached Running Podcast, it’s just Rob and Ben as they catch up on training, progress, and the realities of preparing for race day.From long runs and speed sessions to managing those inevitable niggles, the lads share honest updates on where they’re at — physically and mentally — as marathon day approaches. Rob reflects on completing a 21.1 mile run with varied pacing, while also discovering a new love for speed work (who saw that coming?!).Ben brings the

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27:34

Running for Mental Health: The Sad Miles Club Story &...

Couch to Coached- Running podcast ·

2026/04/02

Running for Mental Health: The Sad Miles Club Story & 125 Challenge | Couch to Coached PodcastThis week on the award-winning Couch to Coached Running Podcast, Rob and Ben are joined by Daniel Leggett, founder of the Sad Miles Club — a movement using running to open up honest conversations around mental health.Dan shares his powerful journey, from experiencing bullying and personal struggles to discovering running as a way to cope, grow, and clear his head. What started as a personal outlet has

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1:20:38

Marathon Training Tips: Pacing, Confidence & Long...

Couch to Coached- Running podcast ·

2026/03/20

Marathon Training Tips: Pacing, Confidence & Long Runs ExplainedSetbacks, Comebacks & Community WinsThis week on the award-winning Couch to Coached Running Podcast, Rob, Ben, and Emma are back with a real, honest look at the highs and lows of training — from health setbacks to big community milestones.The trio kick things off with personal updates, including a few challenges that have impacted training, before celebrating a brilliant Couch to 5K graduation and the power of seeing new runners

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31:01

5 with the listeners- Special guest Ed AKA readyeddierun

Couch to Coached- Running podcast ·

2026/03/18

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Ed AKA readyeddierunRob, Ben and Emma

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59:21

Manchester Marathon Training: Pacing, Consistency &...

Couch to Coached- Running podcast ·

2026/03/13

Countdown to Manchester: Consistency, Confidence & CoachingThis week on the award-winning Couch to Coached Running Podcast, Rob and Ben dive into the realities of marathon preparation as the Manchester Marathon edges closer.From track sessions and pacing strategies to cross-training and accountability, the pair reflect on the highs, the struggles, and the lessons learned along the training journey. Ben shares insights from his recent training progress, while Rob opens up about building

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23:18

5 with the listeners- Special guest Steph AKA Ginge_runs

Couch to Coached- Running podcast ·

2026/03/11

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Steph AKA Ginge_runsRob, Ben and Emma

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1:08:00

Marathon Training & Pacing: Strength Work, Heart Rate...

Couch to Coached- Running podcast ·

2026/03/06

Marathon Training & Pacing: Strength Work, Heart Rate Zones and an Accidental PB50,000 downloads, accidental PBs, and marathon miles — there’s a lot to unpack in this episode.Rob, Ben and Emma kick things off celebrating a huge milestone for the podcast before diving into their latest training weeks. From CrossFit sessions and track intervals to long-run strategies and heart rate zones, the trio break down what’s working, what’s hurting, and what’s helping them move closer to their goals.Emma

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42:36

5 with the listeners- Special guest Nina McDonald

Couch to Coached- Running podcast ·

2026/03/05

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Nina McDonald Rob, Ben and Emma also

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1:09:47

Marathon Training Update: Threshold Runs, Pacing &...

Couch to Coached- Running podcast ·

2026/02/27

Marathon Training Update: Threshold Runs, Pacing & Staying ConsistentThreshold work, cold water plunges, and marathon miles — the training block is well underway.In this episode, Rob, Ben and Emma catch up on their latest running weeks, from Ben battling illness and consistency struggles to Rob’s strong miles and Couch to 5K leadership with Stoke Fit.The trio dive into what really matters right now: threshold sessions, long-run strategy, pacing discipline, and why “time on feet” is king during

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29:21

5 with the listeners- Special guest Dan Leggett (Sad...

Couch to Coached- Running podcast ·

2026/02/25

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Dan Leggett- Founder of the Sad Miles

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1:10:34

Running at 250%: Injury Comebacks, Marathon Training...

Couch to Coached- Running podcast ·

2026/02/20

Running at 250%: Injury Comebacks, Marathon Training & Parkrun BanterWeather chaos, injury comebacks, and Rob operating at 250% energy… it can only be Couch to Coached.In this week’s episode, Rob, Ben and Emma catch up on their latest training weeks, sharing the highs, setbacks, and laughs that come with marathon prep, ultra ambitions, and returning from injury.Rob kicks things off in full-force mode, reflecting on how his training is going, the mental boost running continues to give him, and

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25:07

Running a Giant Strava Penis for Prostate Cancer...

Couch to Coached- Running podcast ·

2026/02/18

Running a Giant Strava Penis for Prostate Cancer Awareness- Special Guest Lizzie GathererWhat do Strava art, ultra running, and prostate cancer awareness have in common?This week, Rob and Emma are joined by the incredible Lizzie Gatherer, who is taking on one of the most unique charity challenges we’ve ever featured…Lizzie is running a 70-mile route shaped like a penis — yes, really — to raise awareness and vital funds for Prostate Cancer UK.Behind the humour is a powerful message: prostate cancer

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36:15

Protein Rebel Running Festival Interview Series –...

Couch to Coached- Running podcast ·

2026/02/13

Protein Rebel Running Festival Interview Series – Episode 1: Helen RyvarBack in June 2025, Rob and Ben had the chance to sit down at the Protein Rebel Running Festival and record a series of special conversations with five truly extraordinary and inspiring people from the running community.For reasons Rob still can’t fully explain… he’s been sitting on these interviews ever since. But the wait is finally over — and we’re excited to start releasing them.First up is Helen Ryvar.Helen’s story is one of

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51:26

NSRRA Race Updates & South Cheshire 10K Preview |...

Couch to Coached- Running podcast ·

2026/02/06

NSRRA Race Updates & South Cheshire 10K Preview | League Tables and Club NewsBig races, new league tables, and exciting changes in the local running scene.In this episode, Rob is joined by Ken and Lewis for a deep dive into the latest updates from the NSRRA and South Cheshire Harriers.The trio break down recent race results, including huge turnout numbers, and explore how new instant league tables and improved technology are making it easier than ever for runners to track progress throughout the

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1:02:55

Marathon Training & Injury Prevention: Coaching,...

Couch to Coached- Running podcast ·

2026/01/30

Marathon Training & Injury Prevention: Coaching, Self-Assessment and Smarter RunningTraining isn’t just about ticking off sessions — it’s about honest self-assessment, smart decisions, and staying healthy for the long run.In this episode of the Couch to Coached Running Podcast, Rob and Emma sit down for a candid catch-up on their recent training weeks, balancing marathon prep, injury management, and the realities of life outside running.After navigating a few technical hiccups, the conversation

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1:07:56

Running Smarter: Coaching Advice, Parkrun & Marathon...

Couch to Coached- Running podcast ·

2026/01/23

Running Smarter: Coaching Advice, Parkrun & Marathon TrainingIn this week’s episode of the Couch to Coached Running Podcast, Rob, Ben and Emma dive into their latest training weeks with plenty of laughs, reflections, and coach-backed reality checks.The episode kicks off with light-hearted chaos — sweets, tech issues, and general silliness — before settling into a proper training catch-up. Rob talks through the challenges of introducing swimming into his routine and what leadership really means

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28:43

Special Guest Episode- Gareth Jones AKA...

Couch to Coached- Running podcast ·

2026/01/21

The Spine Race Explained: Ultra Running, Mental Resilience & SurvivalWhat does it really take to survive one of the toughest endurance events in the world?In this episode, Rob, Ben and Emma welcome back Gareth Jones to unpack his recent experience at the legendary Spine Race — a brutal 268-mile journey along the Pennine Way that Gareth describes as a survival expedition rather than a race.Gareth shares an honest, unfiltered account of what it’s like to move through extreme weather, exhaustion,

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267 results

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