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PODCAST

Runners FM

Victor Urquhart Smångs & Frej Ersa Engberg

A podcast focusing on anything and everything to do with running. Subscribe on Spotify and Apple Podcasts to be more entertained on your journey towards becoming a better runner. Hosted on Acast. See acast.com/privacy for more information.

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All Episodes

1:03:38

59. The Marathon Week

Runners FM ·

2025/10/29

The boys are preparing for this week’s marathons. Victor is running his debut marathon in Auckland and Frej is running the NYC marathon. They also go through the very inspiring results from Valencia Half Marathon - Andreas Almgren set a European Half Marathon record and Alfie Manthorpe ran fast and provided us with some good heat data from his CORE monitor which he wore during the race.Good stuff!Runners FM is recorded at Downtown Camper in Stockholm.Follow us at @runnersfm on IGJoin the chat in our

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54:34

58. The Australia Report

Runners FM ·

2025/10/22

Victor has landed in Australia and is preparing for his marathon debut next week.Frej has been pacing his little brother, Noa, during this year’s very interesting version of Uppsala marathon where a bomb in the middle of the course made the biggest headlines. Good stuff!Runners FM is recorded at Downtown Camper in Stockholm.Follow us at @runnersfm on IGJoin the chat in our Strava Group.Hosts:Victor Urquhart Smångs @victorsmangsFrej Ersa Engberg @frejkutar Hosted on Acast. See acast.com/privacy for

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1:38:52

57. The Marathon Chat with Mads

Runners FM ·

2025/10/14

In this episode the boys are joined by their favourite Dane, Mads Taersboel, to talk about Marathon preparations.Victor ran 32km at the Malmö Marathon last weekend and is starting to get excited about his marathon debut in Auckland on November 2.Frej has put in some good marathon sessions and is also starting to feel fit for a new marathon PB attempt coming up in San Sebastian.Good stuff!Runners FM is recorded at Downtown Camper in Stockholm.Follow us at @runnersfm on IGJoin the chat in our Strava

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1:42:44

56. The Swedish 10k Champs feat. Sebastian Lörstad

Runners FM ·

2025/10/07

The boys have been running the Swedish 10k Champs. Frej had a great day and ran a massive PB (and importantly beat William Poromaa!) Victor wasn’t as happy with his performance and just wants to put the race behind him.Today's special guest is the winner of the 10k Swedish Champs, 17-year-old star talent Sebastian Lörstad! He came to visit the podcast booth to tell us about his race, his training and we get some insight into how it is to be the most promising running prospect in the country! You

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1:38:12

55. The Stockholm Reunion

Runners FM ·

2025/10/01

The boys are back together in the podcast booth at Downtown Camper after Victor’s altitude camp and short visit to London.Frej has been running Sweden’s most classic race, Lidingöloppet, and finished strong with a legendary final 200m sprint.Victor has been running some good long runs at altitude and finished the week trying his luck at Vitality 10 000m in London together with the man himself, Ben Felton, aka Ben Is Running. Good stuff!Runners FM is recorded at Downtown Camper in Stockholm.Follow us

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1:40:24

54. The St Moritz Report Pt. II

Runners FM ·

2025/09/23

Victor and Mads are still in St Moritz and enjoying the last summer days in the Alps.Victor is starting to look more like a marathon runner with big sessions, together with the German, Jan Lukas Becker.Frej has nailed a good 10k specific session and been to a wedding in Bulgaria.In this episode we’re covering the last days of the World Championship, talking about Mad’s continuous lactate meter project and answering more of the questions from last weeks Q&A. Good stuff!Runners FM is (usually)

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1:14:43

53. The St Moritz Report Pt. I

Runners FM ·

2025/09/16

Victor is with coach Mads up at St Moritz on his first altitude camp. Frej is nailing specific 10km sessions in Stockholm. Mads is joining the boys during this episode and together they go through the World Champs results so far, Mads’ continuous lactate meter project and finish off with a Q&A. Good stuff!Mads' Continuous Lactate Meter ProjectExclusive for RunnersFM listeners: early access to our continuous lactate monitor (beta testing).49 units available this Friday – first come, first serve

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1:05:55

52. The Hendrik Pfeiffer Deep Dive

Runners FM ·

2025/09/09

Victor had a tough race in Rotterdam and Frej has been stressed. The boys are choosing some interesting bullet points from the upcoming Hendrik Pfeiffer “Training Talks” interview that will be released later this week and we discuss Frej’s upcoming marathon fuelling using MNSTRY products!Runners FM is recorded at Downtown Camper in Stockholm.Follow us at @runnersfm on IGJoin the chat in our Strava Group.Hosts:Victor Urquhart Smångs @victorsmangsFrej Ersa Engberg @frejkutar Hosted on Acast. See

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1:24:20

51. The Ben Is Back

Runners FM ·

2025/09/03

In this episode we have Ben Felton back in town! He's in the booth, fresh after running the Stockholm Half Marathon with Frej and 20,000 other runners. Listen to the boys' race reports, future race plans and what shoes they have in their rotations at the moment. GOOD STUFF!Runners FM is recorded at Downtown Camper in Stockholm.Follow us at @runnersfm on IGJoin the chat in our Strava Group.Hosts:Victor Urquhart Smångs @victorsmangsFrej Ersa Engberg @frejkutarGuest:Ben Felton @ben_is_running Hosted on

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1:20:35

50. The Beginning Of a New Era

Runners FM ·

2025/08/27

In this episode we put the spotlight on the new co-host of Runners FM, Frej Ersa Engberg!Frej is a crazy guy who started to run in 2023 and clocked a 2:30 marathon before the end of that same year. The former elite football player is now coached by Victor and together they have big plans for the future. Listen to his incredible running journey and get inspired by the future marathon plans that the boys have set out.Runners FM is recorded at Downtown Camper in Stockholm. Follow us at @runnersfm on

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32:41

49. The Goodbye But Not The End

Runners FM ·

2025/08/20

Hosted on Acast. See acast.com/privacy for more information.

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1:09:04

03. Training Talks - David Lipman and Victor Smångs

Runners FM ·

2025/08/13

In this third episode of Training Talks, Victor is joined by one of our favourite guests, Dr David Lipman. The topic we explore is Zone 2/LT1 training, but the conversation also wanders off into many other training related areas. If you like to listen to two running mega-nerds having a good conversation about training and adaptations, this is the episode for you. Good stuff! Hosted on Acast. See acast.com/privacy for more information.

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47:29

02. Training Talks - Tobias Schmid from Core and...

Runners FM ·

2025/08/07

In this second episode of Training Talks Victor sits down with the mountain runner, Tobi Schmid, who is Product Manager at CORE. The conversation is a deep dive into heat training: how to do it in a proper way as a runner, the best protocols, the latest updates and news from CORE and technical advice on how to get the most out of your CORE Body Temperature Sensor. Good stuff! Hosted on Acast. See acast.com/privacy for more information.

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51:24

48. The Summer Update

Runners FM ·

2025/07/16

In this episode, we’re catching up on the past couple of weeks—which have been packed with training and exciting events for both of us. Victor visited ON’s headquarters in Zurich and got a firsthand look at their innovative Light Spray process. Meanwhile, Andreas has been up in Åre training hard, and things might finally be turning a corner.We’ll be taking a short break for vacation, but don’t worry—we’ll be back in full force in early August. Good Stuff ahead! Hosted on Acast. See acast.com/privacy

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1:01:58

1. Training Talks - Mads And Victor

Runners FM ·

2025/06/25

We're adding something new here at Runners FM—welcome to the very first episode of Training Talks!These extra episodes within Runners FM are shorter, more training-focused conversations. In this debut episode, Victor sits down with his coach (and our favourite Dane), Mads Taersbøl.Mads spent the entire month of May up in St. Moritz with one of the world’s top triathletes, and he shares what they've been working on. We also break down the training plan for Victor as he gears up for the Swedish

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1:05:51

47. The Jordan Donnelly

Runners FM ·

2025/06/18

Diamond League came to Stockholm and so did Jordan Donnelly which gave us an opportunity to get him into the recording booth. With over 15 years of experience working with some of the top brands in the sport, his knowledge runs deep. We had a fantastic conversation covering everything from the evolution of super shoes and the creation of Usain Bolt’s spikes, to what it really means to be race-ready—and the emotional impact of a DNF. We also explored the value of a “tight but loose” mindset and the

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1:50:35

46. The Satisfy Pro Jakob Åberg

Runners FM ·

2025/06/11

In episode 46, we're thrilled to welcome Jakob Åberg, Satisfy Pro Runner, to the studio. In 2023, Jakob won Kullamannen 100, putting a well-deserved spotlight on his name in the ultra community.Despite being based in Stockholm, Jakob consistently logs impressive weekly mileage and manages to rack up serious elevation gain—how does he do it? We talk about his training strategies, including why he stacks long sessions back-to-back, and how he maintains balance while managing such a high training

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1:32:07

45. The Bicarb Bible, a hip update, the importance of...

Runners FM ·

2025/06/04

In this episode, Andreas shares an update on his running — and yes, believe it or not, it’s actually progressing. He also talks about his first impressions and experiences with David Grey’s “Hip Program.”Victor’s fitness is on the rise — but the real question is: could he really run a 10K in 30:30 at any given time?Special guest Robert Gorgos from MNSTRY Nutrition joins the show to talk about their brand-new Bicarb Gel, which just launched and sold out almost instantly. He shares valuable insights

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1:25:25

44. Överträning och maraton med Daniel Pärmenäs (IN...

Runners FM ·

2025/05/28

Hey dear listeners! Just a quick note—this episode of Runners FM is in Swedish. Up until now, all our episodes have been in English, so we know this might come as a surprise. We truly appreciate all of you tuning in, and while some episodes will now be in Swedish, we’ll continue to release content in English as well. Since Swedish is our native language, we’re excited to share a bit more of ourselves this way. Thanks for being with us on this journey!In this episode, we’re joined by our good friend

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2:14:54

43. Elov Olsson Race Report och allt du behöver veta...

Runners FM ·

2025/05/21

Hey listeners! Just a quick note—this episode of Runners FM is in Swedish. Up until now, all our episodes have been in English, so we know this might come as a surprise. We truly appreciate all of you tuning in, and while some episodes will now be in Swedish, we’ll continue to release content in English as well. Since Swedish is our native language, we’re excited to share a bit more of ourselves this way. Thanks for being with us on this journey!In this episode, newly crowned Swedish ultra distance

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