The Run4It Podcast
Taking a broad but relaxed look at the world of running from the perspective of Run4It - one of the UK's leading specialist running retailers. We're bringing the latest news, gear reviews and interviews to help inspire runners of all abilities to improve their fitness, health, and wellbeing through running. If you want to get in touch to ask questions, give feedback or are interested in being on the show you can reach us at thepod@run4it.com.
Episodes
58 episodes
The Inner Workings of Footwear Innovation at Brooks, with Bryan Bhark
In this episode, Finlay is joined by Bryan Bhark, Manager of Footwear Innovation & Development at Brooks. Based in Seattle at Brooks' global headquarters, Bryan is part of a knowledgeable and passionate cross-functional team, respon...
•
Episode 56
•
53:18
Understanding RED-S, with Pippa Woolven
In this episode, Project RED-S Founder and former Team GB athlete, Pippa Woolven, shares her experience with Relative Energy Deficiency in Sport. Pippa describes how her downturn began during an athletics scholarship at Florida State Un...
•
Episode 55
•
56:21
Jake Smith on Running Stronger After RED-S
In this episode, Finlay chats to professional runner for Nike and the NN Running Team, Jake Smith, about his rise in running and his challenges with Relative Energy Deficiency in Spor...
•
Episode 54
•
1:09:34
Lessons from the Best, with Sweat Elite Founder Matt Fox
In this episode, Finlay sits down with Matt Fox, the Founder and Content Director of Sweat Elite, a sports media company that shares incredible insight into how the world’s best athletes train and prepare for competition, in order to inspire an...
•
Episode 54
•
1:02:16
Designing Ronhill Footwear, with Harry Bolton
In this episode, Finlay is joined by Harry Bolton, the product designer behind Ronhill's first range of trail footwear.Based near Keswick in the Lake District, Harry lives and breathes off-road running with several major race wins to his...
•
Episode 53
•
53:17
Understanding Pronation & Picking Shoes
What is pronation? Are you an "overpronator" or an "underpronator"? How does it affect shoe choice?In this episode, Finlay and James try to answer common questions and dispel common misconceptions about foot pronation and biomechanics – ...
•
Episode 52
•
59:23
Marathon Training Sessions
With autumn marathons fast approaching, Finlay and James talk through some key marathon training sessions to help build speed and endurance for the marathon, and prepare your body to be in prime shape come race day.Recent happenings cov...
•
Episode 51
•
55:23
Heart Rate Training: What You Need To Know
In this episode Finlay is joined by former Podcast guest and Maybury Shop Manager, James Dunn, to shed light on training with heart rate, and help you decide whether it is right for you.Donning their sports scientist hats, they explain h...
•
Episode 50
•
1:05:34
The Four Pillars of Running Training
In this episode, Finlay and Jack talk through four key components of running training:FrequencyConsistencyDurationIntensityExplaining how constructing your running training plan around these f...
•
Episode 49
•
40:51
Super Shoes: Overcoming Imposter Syndrome
In this episode, Finlay and Jack talk super shoes and imposter syndrome – exploring the sense or perception runners often have that so-called "super shoes" are just for elite or fast runners, and putting forward reasons why that's not the case ...
•
Episode 48
•
40:32
The Science Behind Tapering
We’re back! In this episode, Finlay and new co-host Jack discuss the science behind tapering: what tapering is and why tapering is so important before race day. While (as you’ll hear) every taper is highly individual, it typically i...
•
Episode 47
•
51:33
A Guide to Winter Running Kit
In this episode Chris and Finlay run through the fundamentals of putting together your winter running wardrobe. Whether this is your first winter as a runner, or it's always a season that blights your progress, this episode will ru...
•
Episode 46
•
1:03:16
What is Heart Rate Variability and Will it Really Help my Running?
Finlay wears his sports scientist hat in this episode while Chris grills him about heart rate variability (HRV) - the long-celebrated metric in sports science that measures the time variance between heartbeats to give an indication of stress an...
•
Episode 45
•
57:55
Trail Running, Everything You Need to Know to Get Started
Trail running can vary from well manicured gravel roads, all the way up to braving the elements across challenging skyline routes. In many ways, it's road running without the concrete, but steeper gradients and inconsistent terrains can make th...
•
Episode 44
•
1:16:50
Back to the Big Island, Finlay's 2022 Kona
This week's episode is a first-hand recap of what it's like to qualify and compete at the IRONMAN World Championships in Hawaii from our own co-host Finlay McAndrew.Kona is a unique event in all sports. Thousands of triathletes pilgrima...
•
Episode 43
•
1:14:12
Expert Edition: Dr Gert-Peter Brüggemann and Andre Kriwet from True Motion
In this episode Dr Gert-Peter Brüggemann and Andre Kriwet - two of True Motion's founders - join Chris and Finlay to talk about their challenge to the running shoe indus...
•
Episode 42
•
1:13:09
Which ON Running Shoe is Right for You, with James Dunn
In this episode we're joined by James Dunn, a former Scottish Hill Running champ, and a 2:22 marathoner (among other distinctions). He's also a tech rep for ON running and is a long-time Run4It team member. James talks to Chris an...
•
Episode 41
•
1:23:04
Returning to Running After Long Covid
In this episode respiratory physio Andy Smith joins Chris and Finlay to talk about how to go about getting back to training after suffering from long Covid. As well as offering insights from his work as a respiratory physio, Andy a...
•
Episode 40
•
1:10:39
The Principles of Fuelling Long Distance Running
In this episode Chris and Finlay do a deep dive into how to fuel for endurance sports, from the half marathon up to ultras. Taking on the correct nutritio...
•
Episode 39
•
1:06:34
The Science Behind Zone 2 Training
Base miles, easy running, long slow distance, zone 2... it's got a lot of names but they all refer to the low intensity work that should make up the bulk of any endurance athlete's training. In this episode, Chris and Finlay discuss the...
•
Episode 38
•
1:06:41
.jpg)
Expert Edition: Inside Ethiopian Running Culture, with Michael Crawley
The boys are joined by Dr Michael Crawley, author of the book Out of Thin Air: Running wisdom and magic from above the clouds in Ethiopia. (11:35 for main interview.)They discuss Michael's 15 months spent living and training wi...
•
Episode 37
•
1:11:27
Training in Iten, with Philip Neilson
In this week's episode Philip Neilson from our Lothian Road shop checks in with the boys to talk about his recent training camp in Iten, Kenya. Boasting a sub-33 10K time and a low-15s 5K time pre-Iten, Philip's five-week trip was ...
•
Episode 36
•
1:08:42
Altra, with Andy Norman
In this week's episode Chris and Finlay are joined by Andy Norman, UK sales manager for American footwear brand, Altra - whose shoes are known for their unique foot-shaped toe boxes.
•
Episode 35
•
55:19
.jpeg)
Edinburgh Marathon Festival Countdown Episode...
With less than a week to go until the return of the Edinburgh Marathon, Chris and Finlay are talking tapering, final tweaks and preparations before race day, and some local knowledge on the route. Head over to the Run4It Journal
•
Episode 34
•
26:02
.JPG)
Heat Training for the Everyday Runner
"You can't outperform your physiology." In other words, you could have hit your volume, hit your workouts, be running the fastest you've run in your life, but if it gets too hot and you've not adequately prepared your body, that marathon abroad...
•
Episode 33
•
1:20:11
