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PODCAST

The Running Hub

A podcast hosted by Katie and James Down, online running coaches based in the UK. The Running Hub Podcast is the place for keen runners to listen to other inspirational stories whilst on the run, and be motivated for their own journey. Exploring topics to help you with your training, keep you motivated and enhance your performance to the next level. #StrongerFitterFaster

sports running

All Episodes

43:20

How We Structure Marathon Training For Clients - The...

The Running Hub ·

2025/10/03

In this episode we are sharing with you the Running Hub Method! How we structure marathon training for our clients: How long a training plan should be. The phases that make up marathon training. Our golden rules for marathon training. What types of runs to be completing. What a typical week of training looks like. We hope you can take away something from this episode. If you're looking for 121 support then get in touch, or we'll be launching our Marathon Acadmey group coaching in November

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01:03:40

Mistakes To Avoid in Marathon Training, Berlin...

The Running Hub ·

2025/09/26

In this weeks episode we chat through the common mistakes we see people make in both training and on race day. We personally have made some of these mistakes ourselves, but as coaches, we are here to ensure you don't have to! We discuss the Berlin Marathon weekend, Boston Marathon application results, a recap of the Tokyo World Champs and upcoming triathlon news. Stay up to date with more information about The Marathon Academy. If you'd like to be coached - Coaching Application - Join The

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01:06:01

How To Mentally Prepare for Training and Race Day =...

The Running Hub ·

2025/09/19

Training isn’t just about the miles you run or the workouts you complete, it’s about the mindset you bring to them too. The mental side of training is just as important as the physical and it’s something we don’t know how to manage or overlook. Have you ever gone into a race or training session with a negative mindset and it not gone well? We want to flip this and go into our runs with a more positive mindset which helps set you up for a successful performance. In this episode, we dive into the

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43:55

Preparing for a Spring Marathon? Here’s When to Start...

The Running Hub ·

2025/09/12

If you’ve signed up for a spring marathon in April, whether it’s London, Manchester, Newport, Paris, or any of the other options available, the work can start now. In this episode, we break down why getting ahead with your training early is the key to marathon success, especially when it comes to consistency, aerobic base training and strength. In this week's podcast Katie and James discuss, the importance of base training before your official plan begins in December or January, what you should be

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48:45

The September Reset - How This Month Can Feel Like...

The Running Hub ·

2025/09/05

September can be the new January! In this episode, we explore the power of the September reset. A chance to reflect, realign, and refocus before the year ends. Whether you're returning from a summer break or just need a fresh start, tune in for practical tips, mindset shifts, and gentle motivation to finish the year strong. In this episode Katie and James discuss why September can be an opportunity to reset, the importance of reflecting on the summer, how to set goals for the end of the year and why

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01:01:29

Coach Katie's Marathon Journey - Progress Is Not Linear

The Running Hub ·

2025/08/29

In this weeks episode, Coach Katie records a solo episode to recap her Marathon Journey. From the first London Marathon in 2014 to this years London 2025. There's been 11 marathons, 6 Londons and 4 World Majors. Progress is not linear and this journey will show you that. If you're having a bad day or block, know that's not how things always turn out. Keep showing up, remain consistent and put in the hard work. Stay up to date with more information about The Marathon Academy. If you'd like to be

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41:21

The Runner’s Guide to Carb Loading: How To Practice...

The Running Hub ·

2025/08/22

Most runners think carb loading is eating a giant bowl of pasta the night before their marathon, but that’s not how it works. In this episode, the coaches Katie and James break down the science of carb loading in simple terms, and explains why practicing your carb load in training is just as important as your long runs. It's very easy to get to race week, start thinking of carb loading, but in reality have never practiced it. During your training is the perfect time to practice and get it right for

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01:16:00

Coach James’ First Triathlon – Lessons from T100 London

The Running Hub ·

2025/08/15

In this episode, we sit down with Coach James to unpack his very first T100 triathlon experience in London this weekend just gone. From the highs and lows of training, to the unexpected moments on race day, James takes us through the full journey. We talk about how he prepared, challenges with swimming, what went to plan (and what didn’t), and the biggest lessons he’s taking into his next triathlon season. Whether you’re training for your first long-distance triathlon or just love hearing

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48:08

Breaking the 2-Hour Half Marathon Barrier: Your...

The Running Hub ·

2025/08/08

Running 13.1 miles in under two hours is one of the most popular milestones for runners. We've guided many in our community to this big milestone. But when you break it down, it takes more than just running faster. In this episode, we break down exactly how to train for a sub‑2 half marathon, from the paces you need to hit, to the workouts that will get you there, to race‑day strategies that help you avoid hitting the wall and keep you strong in those final few miles. Whether you’re chasing your

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57:46

Common Mistakes We Make As Runners - Things to Avoid...

The Running Hub ·

2025/08/01

We've made the mistaks, so you don't have to! There are a few key mistakes that could be holding you back in your running journey and as coaches, we can easily spot them. In this episode, we’re breaking down the most common oversights runners fall into... From running every run too fast, to skipping strength, underfuelling, ignoring niggles and constantly training without a break. If you’ve been feeling stuck, tired, or just not seeing the progress you want, this episode will help you spot where

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51:27

The Recovery Routine Every Runner Needs To Stay...

The Running Hub ·

2025/07/25

In this weeks episode we discuss the fundaments of recovery for runners. What should you be doing to help you recover and should you spend lots of money on tools to help you recover faster? We discuss the importance of stretching and the difference between dynamic and static. The difference between mobility and flexibility. Massage guns, foam rollers and ice baths - are they worh the investment? And the ideal recovery routine we recommend to our own runners! Purchase our Marathon Training

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46:30

Strength Work vs Training - Finding the Balance

The Running Hub ·

2025/07/18

One of the questions we get asked the most: 'how much strength training should I do?' In this episode we deep dive how you can periodise your strength training around your races and how you can be doing less strength training in a race specific block. We share tips and hacks to get training in if you're short on time, what exercises to include and how often! Purchase our Marathon Training Strength Guide Here. Join The Running Hub Community - Our Membership Option Stay up to date with more

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01:10:51

When Life Gives You Lemons - Managing Summer...

The Running Hub ·

2025/07/11

When summer throws you off your plan, what do you do? In this episode, we’re talking about the real life challenges that come with training during the summer months. Whether it’s the heat, the kids being off school, BBQs every weekend, a hectic work schedule, or just a general lack of motivation… it can feel like your goals are slipping away. But it’s not about giving up, it’s about adapting. We’re sharing practical tips, mindset shifts, and strategies we use with our own clients so you can keep

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01:02:55

Half Marathon Training Chat: Mindset, Mileage &...

The Running Hub ·

2025/07/04

Are you training for a half marathon this autumn? In this episode, Coach Katie shares her personal journey as she trains for the Copenhagen Half in September. Coach James will de delving deeper into the approach we'll be taking, what training looks like and how mindset and confidence are two big factors we need to work on this block. From managing training while juggling other events like HYROX, to why she’s returning to the half marathon distance after a long break, this episode dives into the

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45:22

You've Got a Place in the London Marathon - Now What?

The Running Hub ·

2025/06/27

You've got in the ballot for London Marathon 2026 or have decided to fundraise for charity - congratulations! In this weeks episode of the podcast, we discuss what you should be doing between now and the end of the year to set yourself up for training. There's a fine balance between leaving it until January and goign all in now and being burnt out by Christmas, but in this episode we give the advice we work with on our clients. The balance of training, why strength training is important now,

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53:51

How to Actually Run a Faster 5K or parkrun

The Running Hub ·

2025/06/20

In this weeks episode we discuss how to improve your 5k, parkrun or 5000m time. We talk through the actual speed sessions that will help you get a faster time, what other things you should be doing in your training week and why pacing and picking the right course may also be the thing that unlocks a new PB! If you'd like to be coached - Coaching Application - Join The Running Hub Join The Running Hub Community - Our Membership Option Social Media LinksFollow us on instagram -

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01:26:02

Half Ironman Debut: How I Trained for My First 70.3 Race

The Running Hub ·

2025/06/13

In this episode, we take you behind the scenes of Coach Hayley's journey to her first 70.3, Half Ironman at Bolton only last weekend. From balancing swim, bike, and run training with coaching and life, to fuelling strategies, long brick workouts, and mental prep, she shares her journey, joys and the biggest lessons learnt along the way. Whether you’re thinking about starting your triathlon journey, currently in training, or just curious about how a coach approaches their own endurance goals, this

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01:06:51

Tips For Your First Triathlon - James Debuts Over The...

The Running Hub ·

2025/06/06

In this weeks episode we have Coach James on the podcast to talk us through his experience of his first triathlon. We discuss what it's like to do your first triathlon, top tips for things like transition and what challenges there may be with each discipline. We have slots opening for coaching soon so if you'd like to apply you can do so here - Coaching Application - Join The Running Hub Join The Running Hub Community - Our Membership Option Social Media LinksFollow us on instagram -

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50:07

Training and Staying Consistent Whilst on Holiday and...

The Running Hub ·

2025/05/30

After travelling full time for almost 2 years and being away on holiday a few times, we wanted to record an episode about how to stay consistent whilst travelling. You may have a holiday coming up or travelling with work, and in this episode we discuss why mindset is key, what to pack and take with you and our top tips to get the most out of your training when in a new environment and country. We have slots opening for coaching soon so if you'd like to apply you can do so here - Coaching

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42:32

Summer Training & Racing - What To Do Post Spring...

The Running Hub ·

2025/05/23

It's been a busy few weeks at Running Hub HQ. We've been wrapping up the Spring Season with our athletes and also hosting our 2nd Running Hub Retreat in Paphos, Cyprus. But as we transition from spring to summer it's time to think about the next training block and what it looks like. Some of our athletes already know their targets and focus for the next 3 - 9 months, but others are a bit lost and wondering what to do next? In this episode we discuss what training could look like over the summer

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84 results

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