Here for the Long Run

This week Graham returns to the podcast to talk through his experience at the Centurion Thames Path 100, his first attempt at the 100 mile distance.From a fast start and early confidence, to stomach issues, snapped poles, pizza-fuelled revivals, torrential rain, cold night miles and the mental battle that comes deep into an ultra, we follow the race from start to finish.Although the day ended in a DNF after 80 miles, this episode is an honest reflection on what it really feels like to push yourself to the limit in a first 100 miler - and the role friends, crew and support play in getting you through the hardest moments.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

This week's episode explores highs, lows and lessons from a new runner. We’re joined by Michelle Sinclair, who started running only 13 months ago.We chat about her “why” for getting started, the benefits she's found from it and how she’s approached training — from 5K and 10K plans through to training for her first half marathon — and what’s worked along the way.We also get into the story of a friendly (but very real) rivalry with her husband, Kevin, which led to a bold bet at the White Horse Half Marathon… complete with a 30-minute head start. Did she beat him? You’ll have to listen to find out.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

This week Jon and Amie catch up on Jon’s training as he builds towards his A-race for the year — the South Downs Way 100.They chat about managing niggles, improving balance, and making more sustainable shoe choices, as well as their new treadmill set-up to help build endurance, add climbing, and better replicate race conditions.There’s also a conversation around the mindset work they’ve both been exploring, learning how to understand themselves better and respond more effectively to the inevitable challenges and setbacks that come with training for big races.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

This week we’re joined by good friends and seasoned runners Kathryn and Paul to chat about their journeys into long distance running.For Paul, that journey led all the way to the Dragon 100 Mile Ultra, a tough race across South Wales from Worm’s Head to Cardiff Bay, and he shares some honest reflections on the highs, lows, and lessons from the experience.We also talk about the value of local races, supporting smaller event organisers, and their long-standing involvement in parkrun, where Kathryn has volunteered (and race directed) over 250 times.They give lots of practical advice — from Paul’s tips for training towards long distance events, to Kathryn’s insights on crewing ultras — and we explore what keeps them coming back for more.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

This week Jon and Amie are joined by Master Mindset and Resilience Coach Lucy Wooldridge to explore the mental side of endurance sport.They talk about creating an “ultra-ego”, a powerful running identity you can tap into when things get tough, and how this can help you access confidence, resilience and belief during big races.The conversation dives into what resilience really means (spoiler: it’s not just pushing through), practical ways to reset your nervous system when things start to spiral mid-race, and why your “why” can be both a powerful motivator and a potential source of pressure.If you’ve ever wondered how to stay calm, adaptable and mentally strong when races get tough, this episode is full of practical ideas you can try, both in training and on race day.You can find out more about Lucy's work or get in touch here:https://www.resiliencewithlucy.co.uk [email protected] us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

Jon and Amie are rejoined on the podcast by Graham, to talk about his experience running Centurion's Hundred Hills 50k last weekend, as part of his build towards the Thames Path 100 – his first attempt at the 100 mile distance.As part of the training block, Graham used Hundred Hills as a key race rehearsal, deliberately running it on tired legs to simulate the later miles of a hundred, and carrying equivalent race kit. The event turned into a perfect testing ground for pacing, poles, nutrition and mindset.Graham and Jon - who was also participated in the race - chat through what worked, what didn’t (including a liquid-fuel experiment that didn’t quite go to plan), and the small tweaks that can make a big difference later in a race.We also chat about what the rest of Graham's training block looks like, and how he's feeling about the prospect of his longest race to date. If you're curious about how runners prepare for their first 100-miler, this conversation gives a behind the scenes look at the process. We hope you enjoy it!Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

With marathon season just around the corner, Amie and Jon sit down to chat all about preparing for your first marathon or ultra.We pull together some of the best tips and lessons we've picked up from recent conversations with guests on the pod (along with a few things we've learned the hard way ourselves!).From race day logistics and fuelling strategies, to thinking about event nerves and atmosphere, this episode is all about the small things that can make a big difference on the day.We also talk about the mental side of long races, like preparing simple mantras for different stages of the run and how to stay calm when things get tough.Whether you're lining up for your first marathon or tackling an ultra, we hope this episode will provide some practical advice to help you feel more prepared.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we chat with Lizzie Gatherer about her recent 'ballsy' 70-mile fundraising challenge for Prostate Cancer UK, following her father-in-law's recent recovery.We also talk about another powerful “why” during her fundraising run — carrying a stone for a dying patient, which provided an emotional anchor that instantly refocused her during a dark, cold patch. Lizzie shares how she stumbled into ultras in 2019, some of her highlight races, and why her golden rule is simple: if it’s not fun, she’s not doing it. We dip into mindset tactics, including creative reframing; transforming annoying noises as cheering crowds, something Lizzie says is at the heart of her successes.Lizzie opens up about her recovery strategy too — strength training, collagen, magnesium, physio and yoga.And we couldn't leave the conversation without finding out more about some of Lizzie's Backyard Ultra experiences, including an amazing 50 yards at Sherwood Pines, battling extreme sleep deprivation. We also look ahead to her huge goal at this year's Backyard Ultra: 100 yards.More below on how to enjoy Lizzie's discounts:🧡 Strava Pro - get 20% off premium subscription 💪 Protein Rebel 15% off first order with LizzieG15🕶 Kyloe in the Wild - 15% off with LizzieG15Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we chat with Chris Cope about ultrarunning at the sharp end, all while managing Type 1 Diabetes.Chris shares the challenges of stress-induced insulin resistance in multi-day racing, and how moving to a closed-loop system has been a total game-changer for his glucose control, performance and recovery. We get into Chris' fuelling strategy: separating carbs from fluids to avoid gut issues. We also talk about how being forced to be methodical with nutrition can provide some competitive advantage. Chris walks us through some of his race highlights, including his 2024 Summer Spine win, and reflects honestly on his recent Winter Spine DNF following a heavy fall on his knee near Hebden Bridge. He reflects on going out hot in the snow, and provides a useful reminder that in ultras, starting “embarrassingly easy” is usually the right call. Easy to say...harder to do.We run through his strength training approach and philosophy, and take a look at what’s next in the race calendar - UTS 100, a 24-hour track race, and a return to the Winter Spine for redemption.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

This episode covers everything Comrades Marathon 🇿🇦We were lucky to sit down with Jan, four times finisher of the event, which is the world's oldest ultramarathon.Jan painted an amazing picture of the race for us, its history and traditions, the friendship and community that surrounds it, and what drew her back again and again. She also shares tips from her experience, for anyone thinking about taking on the race.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, Jon and Amie reflect on their most recent podcast conversations, dig into the details and results from their recent Precision Hydration sweat test, and how they'll use it to inform their training.Jon also talks about his recent attempts making gels at home, and Amie shares key takeaways from meeting Claire Robertson, who runs a specialist Patellofemoral clinic at Wimbledon Clinics.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we sit down with Ian Evans to talk about completing the Winter Spine Race — 268 miles across the Pennine Way — while managing Type 1 diabetes.Ian shares the long road to the finish line, his history of attempts at different Spine events, before finally completing the Winter Full this year. We talk about the mental lows, sleep deprivation, and the simple but powerful mindset of staying in the game long enough for things to turn around.We dive into the practical side; how Ian manages blood sugar in harsh conditions, the kit that made the difference, and the importance of contingency plans when things go wrong. Throughout our chat, Ian reflects on the power of buddying up, the unique Spine community, and how this race reshaped his view of what’s possible with diabetes.We came away from this chat super inspired — we hope you do too.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we’re joined by Alan Davies - V70 runner, Chair of White Horse Harriers running club, and currently the 8th fastest marathon runner in the UK in his age category following a fantastic run at the Richmond Marathon.We chat with Alan about returning to long-distance running later in life, having previously run just one road marathon, and what’s changed as he’s rebuilt his training with clearer goals and better support. Alan reflects on his experiences at the 2025 London Marathon and Richmond Marathon, and how he’s preparing for this year’s London with confidence.We talk about the role of community in staying consistent, why working with a coach and using accurate data (including lactate threshold testing) has helped Alan push for goals he might not have considered otherwise, and what he’s learned along the way that other runners can take into their training.A fun conversation and a great reminder that progress doesn’t stop with age; curiosity, structure and community can keep moving the goalposts.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we’re joined by ultra-runner and registered sport and exercise nutritionist James Hudson, founder of Nutrition for Energy, to explore what effective fueling really looks like for ultra-endurance performance.We unpack the nutrition and hydration strategies behind James’ successful first attempt at the Dragon’s Back Race, including carb intake, sodium balance, and how gut training plays a key role in race execution. James also shares lessons learned from earlier ultras, why pacing and adaptability matter for digestion, and how liquid carbs can be a powerful tool when solid food stops working.The conversation goes deeper into hydration - the importance of balancing water and sodium, how sweat sodium concentration varies hugely between athletes, and why post-stage rehydration can make or break multi-day races.We also explore James’ coaching philosophy around fueling for performance, not restriction, including his “traffic light” system for matching carbohydrate intake to training load, and how better fueling unlocks consistency, recovery, and long-term progress.Find out more about Nutrition for Energy here: https://www.nutritionforenergy.co.uk/Follow James on Instagram: @jamesohudsonWatch James' videos on making your own homemade gels :   https://www.youtube.com/watch?v=Dj4oYcRLxEohttps://www.youtube.com/watch?v=z7LKSXegvc4&t=576sSend us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, Jon and Amie dig into the details of Jon’s recent VO₂ max and lactate testing at Oxford Brookes University — what it involved, what data he'll get from it, and how it’ll shape his training in 2026.We also do a low-key kit roundup after some Christmas additions, covering what’s working well and what hasn’t lived up to expectations — including shorts, soft flasks, watches and poles.Jon also talks through his recent entry into Centurion’s 100 Hills and how it fits into the bigger training picture as preparation ramps up for his South Downs Way 100 miler in June.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, Amie and Jon sit down to reflect on the year that’s been — both on the run and behind the mic.We share some of our personal running highlights from the past year, the moments that challenged us, and reminded us why we love this sport. We also look back on some of our favourite conversations from the podcast, celebrating the stories, lessons, and people who’ve shaped 2025.To wrap things up, we chat about what we’re excited for in 2026.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we sit down with Hayley Langley to talk through her journey into ultra running and one of her standout performances at this year's Centurion Autumn 100.Hayley reflects on returning to the 100-mile distance for the second time and dropping her time from 26 hours to an incredible 19 hours 44 in the process, earning a 3rd place finish in the women’s field. We unpack what changed between the two races, how her training has evolved, the process of overcoming injuries and how the race unfolded.We explore some of her biggest lessons - including the importance of strength training, dialling in fuelling in training, and racing efficiently. This episode is a lovely reminder to be grateful for what our bodies can do, to back ourselves when we’re feeling good, and trust our bodies when it’s time to push.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we dive into the world of adventure racing with Ian Furlong. Ian talks us through one of his most recent 3-day, 450km race in Scotland - complete with sleep deprivation, rough navigation patches, a food-less paddle on Loch Ness, and the teamwork that carried them to a 2nd-place finish. We explore what draws Ian to adventure racing, how he trains to stay injury-free across multiple disciplines, and the mental strategies that help him break huge challenges down to make them feel more manageable. Ian shares some great practical advice for anyone curious about getting started in adventure racing, from short beginner events to multi-day races. For more info on next years ITERA-lite adventure race (17th-21st July) visit: https://itera.co.uk/To watch the BBC documentary of the 2025 ITERA Scotland event, visit: https://www.bbc.co.uk/programmes/m002hrzkIan’s own videos Faroe isles 2023https://youtu.be/yrk2NdZ94VY?si=E8KG4nUuthwDBGbBItera Scotland 2022https://youtu.be/mbrJuY4Y9Mk?si=_fzNLIbp26cqYG8uSend us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we break down Jon's recent experience running Freedom Racing’s Five Trails Ultra, a beautiful 50k race on and around the South Downs.We talk through his lead-up to the race, the training block that shaped his preparation, and his mindset going into the day. Jon walks us through the course itself - its challenges, and standout moments - and shares how the race unfolded from start to finish. Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, Max Naughton talks us through the unlikely year he ended up getting into both UTMB and Western States (with just one ballot ticket..!). While Western States turned out to be surprisingly runnable, UTMB became a 44-hour grind through storms, snow, and a rolled ankle he picked up two miles in.Max shares how he used a 50/50 run–bike training split to build mountain fitness from the flat Midlands, what gear actually helped (and what didn’t), and how he kept going when things got properly grim. We also look back at his path from OCRs to Ironman to ultras, and what’s next on the cards.A conversation about big goals, working through rough moments, and what can happen with a little bit of luck 🌠.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this week's episode, we speak to good friends James and Kev, who share the story behind James' 40-mile run for Myositis UK - an challenge rooted in friendship and community. Starting at the charity’s Southampton HQ and ending in Sherfield-on-Loddon, the run became a shared journey, with Kev crewing the challenge and joining for the final mile.Kev talks about his experience living with Inclusion Body Myositis (IBM), from the early signs he didn’t recognise to the adjustments he makes now to keep doing what he loves. He and James reflect on  how their running club, Sherfield Park Runners, has been a steady source of support, and why staying positive matters on the tough days.A story of grit, humour, and the power of community.You can find the fundraising link for this and James's future challenges here:https://www.justgiving.com/page/james-loud-1P.s. use discount code LONGRUN20 for 20% off your next order with Veloforte.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we sit down with Adrian Ball, who went from couch to 5k, to completing a 250km ultramarathon across the Jordanian desert - all within just 18 months and at the age of 46. Adrian shares how ultrarunning transformed his life, teaching him powerful lessons about resilience, planning, and mindset that now shape the way he approaches both running and business.Adrian’s story is a powerful reminder that it’s never too late to take on something extraordinary - and that the mental tools we build on the trail can help us navigate the rest of life’s challenges.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, Jon shares his first experience of the Original Mountain Marathon (OMM), joined by friends Tim and Sarah. Together, they offer an honest look at tackling one of the UK’s toughest navigational running events.Featuring an audio diary recorded across the weekend, the episode drops you right into the mud, mist, and mindset of the challenge. Jon, Tim, and Sarah reflect on the highs, lows, teamwork, and the unique demands of orienteering in unpredictable mountain terrain.Whether you’re eyeing the OMM or just curious about endurance navigation events, this episode gives a glimpse into the adventure, camaraderie, and resilience that define the OMM experience.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we had the pleasure of sitting down with Lara Giusti, co-founder of Veloforte, a brand who bring real-food nutrition to endurance sports. We discuss fueling strategies for optimal performance - before, during, and after events - and the key physiological differences between men and women athletes. From carb targets and recovery tips to the dangers of underfueling and RED-S, Lara offers practical insights for sustainable performance. A must-listen for endurance athletes aiming to fuel smarter and perform stronger.Use code LONGRUN20 for 20% off your next order at Veloforte. Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this episode, we sit down with seasoned ultra-runner Maria Ledesma to explore her remarkable journey through endurance racing, from her first trail race in 2019 to, three years later, completing four 100-mile races in the space of 13 months. Maria shares the highs and lows of two of her most recent challenges - including her decision to drop out of last weekend's Autumn 100 at mile 68 and her philosophy that embraces the grace in stopping. We also chat about Maria's Winter Downs 200 experience, where she placed 5th in the women's race after 73 grueling hours on the trail, running mostly solo and managing sleep deprivation. We discuss the power of meticulous preparation, strategic decision making, mental resilience and mindsets for ultra runners. Maria offers a refreshing perspective on the sport’s demands and rewards; this episode is packed with insight, honesty, and inspiration.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

A little mid-week bonus episode, with some recent updates from Jon and Amie, including:   kitting out our garage gym on a budgetvolunteering at Centurion's Autumn 100building single leg strengthJon's preparation for the upcoming OMM in the Lake Districthow Amie is managing ongoing knee niggles Learning from Jon's recent appointment with a specialist diabetes sports consultant and nutritionist. We hope you enjoy! Send us Fan MailSupport the show

This week, Jon and Amie were delighted to speak to Charlie Hurst, a seasoned multi-day ultra runner. Charlie recently placed 5th woman in the Dragon's Back race, a gruelling 6-day race across the spine of Wales, with 18,000m of climbing, a monumental feat - especially when you add in that Charlie is a type 1 diabetic.This conversation is inspiring for diabetic and non-diabetics alike, about what it takes to plan and execute a multi-day events. As we discuss...it's not all type 2 or 3 fun - it can also be type 1(D) fun!To find out more about what Charlie is up to, you can follow her on:Instagram @charliedidthemdsFacebook@charliedoesthemdsWebsite: https://www.charlieschallenges.co.ukJustGiving: https://www.justgiving.com/page/charlotte-ultrarunning?utm_medium=FA&utm_source=CL This week's episode is sponsored by Jon's company Empowered2.co.uk  Most businesses significantly underinvest in leadership development.  They save this problem up for the future as they grow, reaching a scale where middle management don't know how to lead and senior leaders haven't adjusted their approach for their increased responsibility often still working in the system not on the systemLeadership development should be bespoke and appropriate for the needs of your business, adding value by improving the performance of everyone involved with immediately deployable tools and techniquesJon helps organisations serious about creating high performing leaders and organisations to create meaningful, memorable and lasting leadership engagements. I'd love to hear about your leadership challenges and how I might be able to helpSend us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

In this week' episode, Jon and Amie sit down with ultra runner and UESCA running coach, Sarah Searle-Brown. We catch up about Sarah's fantastic performance at this year's North Down's Way 100, placing 4th in the women's race in a time of 22:04. We discuss how this race was the culmination of experience and hard work invested since 2018; Sarah talks about her training, conditioning, false-starts and the journey to an exceptional result, grounded in positive self talk and surrounding yourself with the right people.This is an honest, inspiring and immediately useful conversation, with learnings you can apply to your own approach. You can find out more about Sarah and her coaching via Instagram: @yankeepankyrunsThis week's episode is sponsored by Empowered2.co.uk  Most businesses significantly underinvest in leadership development.  They save this problem up for the future as they grow, reaching a scale where middle management don't know how to lead and senior leaders haven't adjusted their approach for their increased responsibility, often still working in the system, not on the system.Leadership development should be bespoke and appropriate for the needs of your business, adding value by improving the performance of everyone involved with immediately deployable tools and techniques.Jon helps organisations serious about creating high performing leaders and organisations to create meaningful, memorable and lasting leadership engagements. He'd love to hear about your leadership challenges and how he might be able to help.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

This episode is our second in a two-part mini series on the Chiltern Wonderland 50. We had the pleasure of sitting down with Joe Turner, who won the men's race in a new course record time of 6:18:15. We talk with Joe about his year in racing: highlights, learnings from DNFs and the challenge of running your own race. We also chat about Joe's transition from road to trail ultras, his training approach, nutrition strategies, the importance of gender equality in ultra running and what's on his calendar for 2026. Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  This episode is sponsored by Empowered2. Most businesses significantly underinvest in leadership development.Leadership development should be bespoke and appropriate for the needs of your business, adding value by improving the performance of everyone involved with immediately deployable tools and techniques.Jon helps organisations serious about creating high performing leaders and organisations to create meaningful, memorable and lasting leadership legacy. Support the show

This is the first in a two-part mini series about Centurion's Chiltern Wonderland. In this episode, Jon and Amie are re-joined by Kevin Brady to reflect on his first experience running a 50 mile race. We talk through the build-up since his marathon in April, what the race is like, the joys of forgetting time pressures and advice for others considering their first event at this distance. Send us Fan MailSupport the show

In this bonus episode, we chat about Amie's lessons from months of cross training in the comeback from an injury, and what she'll take forward into long distance training. We also chat about her experience at this weekend's triathlon (the culmination of said cross training), from the initial idea to find a replacement race, to putting high carb training into practice, and the importance of process vs outcome goals. Send us Fan MailSupport the show

This week we had the pleasure of speaking to Becky Hodgson, a personal trainer for 10 years, Hyrox world champs qualifier and Cross Country Champion. Becky shares about her experiences as a young athlete, how she lost the love of running, and subsequently re-found passion for the process and for high performance, taking this into Hyrox. We talk about pre-race anxiety, body image battles, the pressure to do it all, nutrition and fueling. Becky has loads of insights to share and we hope you enjoy this conversation as much as we did! Follow Becky here: @Becky_Hall_PT_Send us Fan MailSupport the show

In this week's episode we draw on Jon's professional coaching expertise to dive into the concept of 'mindsets': what they are and how each of us can develop and apply them in our training. Using real examples, we cover how you can establish your own mindsets and use them to overcome challenges and enhance your performance. If you'd like more insights on mindsets and the free Chimp Paradox summary, drop us a message or contact Jon at Empowered2.Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected]  This episode is sponsored by Empowered2. Most businesses significantly underinvest in leadership development.Leadership development should be bespoke and appropriate for the needs of your business, adding value by improving the performance of everyone involved with immediately deployable tools and techniques.Jon helps organisations serious about creating high performing leaders and organisations to create meaningful, memorable and lasting leadership legacy. Support the show

In this week's episode, Jon and Amie chat about the impact of running injuries and their place in the process of training and racing.  Amie reflects on her most recent periods of injury, what she's learnt and how she's managed each of these differently. We talk strength-building tips, the power of consistent habits, as well as the impact of wider lifestyle factors, fueling and mindset on getting injured and the recovery process - and the importance of looking through a gendered lens. An honest, vulnerable conversation; we hope you enjoy it! Send us Fan MailSupport the show

Jon and Amie recap their experience of the North Downs Way 100 last weekend, Jon's third of Centurion's 100 mile series. They cover how Jon found the race and Amie's experience crewing and pacing. Jon ran all 104 miles with friend Neil, while Hannah and Amie shared crewing duties.Hear about the race prep, the highs and lows of the trail and lessons learned as Jon tried a higher carb and higher insulin strategy, and overcame GI issues which plagued him most of the second half. Plus BONUS interview with Neil and Hannah at the end...which made us laugh a lot! Send us Fan MailSupport the show

In this episode we had the pleasure of sitting down with Tim Landy to chat about his recent Lakeland 100 attempt and his experience running (and winning) the Barkley Fall Classic. We talk about specificity in training, taking risks in races, the benefit of strides, tips for building quad strength, what can be learnt from a DNF...and a whole lot more. There are loads of actionable insights in this conversation for runners of all abilities. We hope you enjoy!In the episode we reference Tim's chat with James Elson (British Ultra running Podcast) which goes into detail a out Tim's Barkley Marathons 2025 experience - that episode can be found here: https://www.britishultrarunningpodcast.com/?p=366Send us Fan MailSupport the show

This week, we sit down with Graham and Daisy to chat about their recent experience running and crewing Race to the Stones 2025. We hear Graham's experience completing the race (...his first ultra marathon) despite the blistering heat, on a day that saw high dropout rates.  We talk tips for cooling, fueling and fending off heat exhaustion. Send us Fan MailSupport the show

This week Jon and Amie share the story of how they each got into running in the first place - the lessons they learnt as newbies to the sport and key things that turned running from a chore to their favourite pastime. They also catch up on Jon's progress training for the Centurion North Downs Way 100, including heat training and apparently... shreddies! Send us Fan MailSupport the show

This week, we chat with Oli Burton-Taylor about his path to winning Runway Running's Ridgeway Challenge, an 86-mile ultra event spanning the entire national trail. We discuss his approach to training, the benefits of coaching, dialing in nutrition - and the joy of volunteering at events along the way. We loved this conversation; Oli is a driven, humble athlete who has loads of insight to share, wherever you are in the pack or your running journey.Send us Fan MailSupport the show

On this week's episode we talk to friends Neil and Hannah about their experience racing and crewing at the Longbridge 100 Backyard Ultra - Neil's first attempt at this kind of event.We chat about the road to the event, the unique nature of a Backyard format, the mental hurdles it presents, Hannah's experience crewing the event and how Neil dealt with some tough race day conditions.This is a lively and warm discussion, which we hope will leave you inspired to explore different types of events!Send us Fan MailThis episode is sponsored by Empowered2. Jon provides high performance coaching for teams and individuals. If you'd like a free informal discussion to help you prioritise and make the most of your valuable time contact Jon. [email protected] Support the show

This week Jon and Amie talk all things trainers... the pros and cons of their toolbox of shoes, how to find the right ones, what they've found has worked and why. They discuss the benefits of barefoot shoes, trying new shoes, and tips to save money on your next pair. They also chat about their latest investment...which they hope will be a secret weapon in recovery and heat adaptation.Send us Fan MailSupport the show

In this week’s episode, Jon and Amie talk to friend and fellow running club member, Kevin Sinclair, about coming to running late in life, not having a plan, building habit through repetition and how hanging around with the ‘wrong people’ can result in running marathons. Kevin’s approach to running is refreshingly different and brings out the joy of running. We hope you enjoy!Send us Fan MailSupport the show

In this episode of Here for the Long Run, Jon and Amie dive into the 2025 Marlborough Downs Challenge, a scenic 50K trail race through the heart of Wiltshire. Jon shares why this race has become a recurring fixture on his calendar—from its rolling hills and stunning views to the charm of a self-navigated course. We recap Jon’s race day experience, including the highs, the hiccups ...and the jaffa cakes! Send us Fan MailSupport the show

In this week's episode Amie and Jon welcome back Kevin to discuss his reflections on the 2025 London Marathon. Jon and Amie talk to Kevin about his highs and lows, lessons learned and what he is planning to do next. Always a great conversationalist, Kevin captures the energy of London and talks about how he overcame the heat this year. And most importantly, we did not talk about his time once...just whether he had a good time! 🏅Send us Fan MailSupport the show

In this week's episode of Here For the Long Run, Jon and Amie chat through their experience running 'The Lap' in May 2024 - a full clockwise circumnavigation of Lake Windermere. The race is 75k and has ~3000m of elevation, as well as some of the most stunning scenery the Southern Lake District has to offer (and some of the best snacks to boot!). They discuss the race weekend, kit, the route, as well as their highlights and learnings. Send us Fan MailSupport the show

In this episode, Jon and Amie re-live Jon's second 100 mile race: Centurion's Autumn 100 2024. Jon and Amie discuss the ins and outs of his race day and reflect on what turned out to be a challenging day on the trails for Jon. We draw comparisons with Amie's experience of the South Downs Way 100, and the pros and cons of these different races. An honest, sometimes raw reflection of the challenges of running 100 miles, and how to move through and problem solve along the way. Send us Fan MailSupport the show

In this week's episode, Amie talks about running her first 100 miler, The South Downs Way 100, part of the Centurion race series and the World Trail Majors, with a cool 13,000ft of elevation. Amie runs through her training, the race in full and top tips for runners tackling this event or preparing for their first 100. Jon also gives an insight into crewing and pacing the race.Send us Fan MailSupport the show

This week Jon & Amie's friend Kevin joins us to talk about his preparation for the London Marathon in a few weeks time: the training, planning and mental preparation for the race. We also break down Kevin's standard week and the approach he used for the marathon training plan, which Jon has used before with a number of other runners.Kevin's ultra journey started with a 50k for his 50th birthday last summer, and this race is part of his journey to 50 miles in September, at Centurion's Chiltern Wonderland. The marathon is a step on that journey, acting as his qualifying race for Chiltern Wonderland. This warm conversation, shows how building your capability for distance gently over time, with low stakes self-made adventures on the trail, can lead to achieving fantastic things.Send us Fan MailSupport the show

This week, Jon explores the challenges of running ultra marathons with Type 1 Diabetes, and what it can teach us all about nutrition and avoiding the dreaded 'bonk'. We chat through Jon's experience of his last three races: the Autumn 100, Arc 50 and Transgrancanaria 82k. Jon draws out some detailed data and insights from his blood glucose levels, using Continuous Glucose Monitoring (CGM), and what it might mean for fueling - useful for diabetics and non-diabetics alike. Amie also shares her thoughts on nutrition strategies and the pros and cons of different options. This informative discussion gives a window into the challenges diabetics face, and what can be achieved with more than a little grit. Send us Fan MailSupport the show

This week, Jon and Amie dive into the joy of self-made adventures, re-living their weekend circumnavigating the Isle of Wight, covering 60 miles in two days in September 2023. From gear essentials to route highlights and key lessons learned, they break down the adventure with energy and some laughs along the way. Kit and nutrition referenced in this episode:For the YouTube video featuring photos from the race and the route: https://youtu.be/GV00fLDybY0  Ultimate direction 11L running vest: https://www.alpinetrek.co.uk/ultimate-direction-womens-ultra-vesta-60-trail-running-backpackUltimate direction 20L fastpacking vest: https://ultimatedirection.com/fastpack-20/Inov-8 Stormshell V2 Waterproof Jacket: https://www.tiso.com/apwpl8ti1388/inov-8-w-stormshell-fz-womens-blue/Gore Infinium Jacket : https://www.gore-tex.com/en_uk/outerwear/r5-gore-tex-infinium-insulated-jacketSalomon Waterproof Jacket: https://www.sportsshoes.com/product/sal6357/salomon-bonatti-trail-waterproof-running-jacketSend us Fan MailSupport the show