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PODCAST

Runnah: Running Cape Cod, Massachusetts, and Beyond!

Julianna Coughlin with The Falmouth Running Club and Falmouth Community TV

Welcome to Runnah, running on Cape Cod, Massachusetts and beyond! Hosted by Julianna Coughlin, an avid marathon runner with a quirky sense of humor and a deep passion for the sport, this podcast is your go-to resource for everything running on the Cape and beyond! Whether you’re a seasoned marathoner or just lacing up your first pair of running shoes, Julianna’s fun and engaging style will keep you entertained and inspired. Each episode delves into local races, tips on the best routes, where to find

health & fitness fitness

All Episodes

00:57:59

Falmouth Road Race President Scott Ghelfi

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/03/04

This week we have Scott Ghelfi: someone who has been a part of the Falmouth Road Race for decades—as a runner, a volunteer, and now as president of the board. A lifelong Falmouth resident, he’s passionate about keeping the race strong and giving back to the community.We chat about his running roots, what goes into organizing such a big event, and how he balances it all with family and running a local business (Ghelfi’s Candies & Ice Cream). Oh, and did we mention his son-in-law is Olympian Ben

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00:07:27

The Least Durable Shoes I've Worn in 2024

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/02/25

In this episode of Shoe Eating Monster, we dive into Julianna's top recent shoes that just couldn’t hold up to the miles. From compressed foams to shredded outsoles, these models didn’t stand the test of time (or terrain). The list includes:🔥 Hoka Speedgoat 5 – Great on trails, but barely lasted 74 miles before falling apart.🔥 Hoka Clifton 7 & 8 – Soft, comfy, and… disintegrating way too fast.🔥 New Balance Rebel v4 – A speed demon that just couldn’t keep it together.🔥 Asics Novablast 4 &

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00:07:38

Shoe Line Up for a Shoe Eating Monster (Early 2025)

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/02/20

For the video go here! **Om nom nom…** It’s time to FEAST on my current running shoe lineup! That’s right—your favorite shoe-chomping, mile-munching monster (a.k.a. Julianna) is here to break down the kicks I’ve been chewing through lately. Some are deliciously bouncy, some are tough as trail nails, and a few… well, they might just be a little *too* chewy. - Daily trainers: New Balance 1080 v13, Asics GT 2000 13, Asics Novablast 4, Puma ForeverRun, On Cloudflow 4 - Speedy/race day shoes: Asics Magic

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01:11:02

Cape Cod Trail Race Director: Chris Risko

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/02/17

Get ready to lace up those trail shoes for this week's episode of Runnah! We’re joined by Chris Risko, the director of the Cape Cod Trail Race, and we’re diving into everything you need to know about this epic race at the beautiful Frances A. Crane Wildlife Management Area.In this episode, we also introduce our brand new segment—What Shoe Do You Choose to Use?—where Chris shares why the Salomon is his pick for the trail! Plus, we break down the race details:One 10K loop – Run 1-3 times (10K, 20K,

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01:00:32

Ben Flanagan – Olympian and Falmouth’s Favorite Road...

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/02/11

This week we’re chatting with Canadian OlympianBen Flanagan, a true road running legend who’s recently raced in the Paris 2024 Olympics! Ben’s a three-time Falmouth Road Race champ (yes, you read that right—three!), and now he calls the Cape his home. We dive into his journey from track star to marathon hopeful, how he trains in our scenic town, and what it’s like running for On Running. Tune in for a fun and inspiring conversation about running in the olympics, being a local legend, and now being

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01:21:48

The Most Unlikely Runners: Ruth-Anne and Mary McManus

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/02/05

Get ready for some serious inspiration (and a whole lotta fun) because this episode of Runnah features two absolute legends—Mary and Ruth Anne McManus! These mother-daughter marathoners have faced more challenges than most, but nothing has stopped them from hitting the road and chasing their dreams.Mary has conquered Post-Polio syndrome, Ruth Anne was diagnosed with Functional Neurological Disorder, and together, they’ve proven that no obstacle is too big when you’ve got heart, grit, and an amazing

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01:05:26

Cape Cod Marathon History with Courtney Bird

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/01/27

In this episode of Runnah, I’m honored to welcome Courtney Bird, the former director of the Cape Cod Marathon and a legend in the Falmouth running community. With decades of experience and a deep passion for the sport, Courtney shares insights from his time leading one of Cape Cod’s most iconic races.We discuss the evolution of the marathon, memorable moments from his tenure, and the impact of running on the local community. Known for his storytelling and dedication, Courtney’s perspective offers

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00:08:34

Asics Magic Speed 3: Most Durable Tempo Day Shoe

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/01/21

After a full year of putting the Asics Magic Speed 3 through its paces, I'm here to tell you – this shoe is the real deal, and I highly recommend it for your next speedy running day. From its perfect balance of a full carbon plate and mid-cushion support to its impressive durability, this shoe has been my go-to for everything from tempo runs to mid-distance race-day sprints. In this episode, I break down why the Magic Speed 3 is the shoe that checks all the boxes: comfort, speed, and staying

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01:22:10

Running Through Cancer: Lindsay Benson

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/01/15

Hi Runnahs! Get ready for an episode that’ll leave you feeling inspired and unstoppable. I’m chatting with Lindsay Benson — marathon runner, Boston Marathon finisher, and breast cancer survivor. Lindsey's journey is a reminder that no matter what life throws your way, you can find strength in every step to JFD (just fucking do it!).We talk about the power of running, staying motivated through goals, and how running with others and connecting with the community make all the difference. Also,

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00:08:57

Shoe Eating Monster (Shoe Durability Reviews): Puma...

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/01/09

RAWR! It's me! Julianna! Your friendly Shoe-Eating Monster here with the start of a brand-new Runnah series where I review running shoes for durability. This week, I’m reviewing my Top Durable Shoe of 2024: the Puma Deviate Nitro 2.I’ll share how it held up to my high-mileage testing, rough terrains, and even some trail running. Is it tough enough to survive a Shoe-Eating Monster? Tune in for laughs, honest insights, and shoe-sized snacks. Have a shoe to recommend? Tag me @runnahpod or email at

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00:13:47

Setting Goals, Running Strong

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2025/01/02

This week on Runnah, it’s just you, me, and a big ol’ chat about setting running goals! Whether you’re dreaming of crossing your first finish line or smashing a new PR, I’m here to help you set goals that keep you fired up and having fun.We’re talking: Giving yourself grace (because life happens, y’all) Dreaming big but keeping it real Breaking goals down like a post-run snack Not overloading your plate with too many goals Showing up, trying your best, and celebrating the journey To donate

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00:14:13

Define "Being a Runner"

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2024/12/27

In this solo episode of Runnah, I’m breaking down what it truly means to "be a runner." Spoiler alert: It’s not about how far or how fast you go—it’s about showing up, putting one foot in front of the other, and running the mile you are in, whatever that looks like for you. Running is for everyone and how you identify as a runner is the BEST way for YOU to be a runner! You’ve got this! I'm proud of you! Connect with Julianna! Instagram and TikTok: @Runnahpod Email: runnahpod@gmail.com

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01:17:24

Finding Joy in Running: Tasha Whited

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2024/12/21

In this episode of Runnah, we’re joined by the incredible Tasha Whited, a runner with a contagious smile and a love for life that’s downright inspiring. Tasha shares her journey of moving across the country, using running not only as a way to stay active but also to discover joy and build meaningful connections wherever she lands.We dive into her ability to use running as a tool for finding "her people" and cultivating community. Plus, as a self-proclaimed theater nerd, Tasha gives us a glimpse

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01:04:15

Running Community Welcome Crew: Maggie and Bob Yates

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2024/12/14

In this heartwarming episode of Runnah, I sit down with Maggie and Bob Yates, two local legends who prove that running is for everyone—at any pace and any age. Known for their unwavering commitment to inclusivity and community, Maggie and Bob share their philosophy on what makes running so special: ensuring no one is left behind.Maggie, often the last to cross the finish line, does so intentionally to make sure every runner feels supported and celebrated. Together, this dynamic duo radiates

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01:20:14

Local Falmouth Legend: Mike Falcone

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2024/12/04

This week on Runnah, I’m joined by Mike Falcone — my first marathon buddy, running partner, and fellow chatterbox. Mike is a Falmouth running legend, loved for his energy, humor, and endless stories (seriously, we don’t know how to shut up!).We dive into our first marathon together, the highs and lows of training, and why having a running buddy who loves to talk as much as you do is the ultimate game-changer. It’s a fun episode full of laughs, memories, and the magic of the running community. Don’t

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01:04:22

Neurodivergent Runners Rock! Featuring Daniel Almy

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2024/11/27

In this episode of Runnah, we’re thrilled to welcome Daniel Almy, a graduate of the Riverview School and a proud member of Falmouth’s running community. Daniel, who is a neurodivergent human (like Julianna), just completed his first half marathon at the 2024 Cape Cod Marathon and is here to share his incredible story.We talk about what motivated him to take on the challenge, how running has helped him connect with others in the community, and his mission to inspire other neurodivergent individuals

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00:38:55

12 Year Old Half Marathon Runner: James Benson

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2024/11/23

In this episode of Runnah, we sit down with James Benson, a local Falmouth runner who accomplished a remarkable feat at just 12 years old: completing his first half marathon. James talks about how he discovered his love for running, the role his family played in supporting his early passion, and the challenges of balancing training with everyday life. We’ll explore what it took for him to prepare for the race, how his family’s encouragement shaped his journey, and how he’s continued to grow as a

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00:26:44

Falmouth in the Fall - Race Review

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2024/11/11

Alright, Runnahs, it's time to talk about Falmouth in the Fall! Imagine the classic Falmouth Road Race course, but swap out the August heat for that perfect autumn breeze, colorful leaves, and a relaxed, hometown feel that just screams Cape Cod in November. I’m breaking down the race, pre and post-experiences, tips on how to navigate race day, a few race-day laughs, and my take on why this fall version of the iconic Falmouth race is a must-do and a lot of fun! Whether you’re a veteran of the course

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01:48:52

Ben Zamore - Ultramarathon Runner

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2024/11/03

Hi runnahs! In this episode of Runnah, I'm thrilled to sit down with the one and only Bejamneeeeeen (Ben) Zamore, our favorite local ultramarathoner! With a unique outlook on life and a whole lot of personality, Ben shares his incredible journey navigating life, from racing epic distances to managing ADHD along the way. We’ll dive into his wild training stories, the highs and lows of ultra and non-ultra running, and what it’s like to experience life on the run. Get ready for some laughs, insights,

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01:20:40

Cape Cod Marathon Director Jack Affarian

Runnah: Running Cape Cod, Massachusetts, and Beyond! ·

2024/10/25

This week, we’re joined by the one and only Jack Afarian, Race Director of the Cape Cod Marathon! Jack dives into his journey from lacing up his own running shoes to becoming the leader of one of Cape Cod’s most iconic races. We talk about how he got involved, his favorite race-day moments, and the big wins (and surprises!) from this year's marathon. Also, tune in to see how much crazy Jack puts up with from Julianna (hehe).Listen in for: Jack’s own running story Highlights (and a few hiccups!)

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