A Runner’s Life

Join Corey, Phillip, Rob and myself in the Boston Marathoners Round Table, where Boston Qualifier marathoners talk about the essence of a runner's life. From candid talks and friendly banter to delving into the universal runner experience, we go beyond the speed.

• The Verdict: Confidence vs. Trash Talk - Ingebrigtsen vs. Kipchoge
• Boston Marathon 2024: Application Insights and Representation Challenges
• Training updates: 2024 Plans, Berlin and Chicago Preparations
• Music that motivates our runs (Check out our Spotify playlist linked below)
• Unexpected essentials: Must-Have Race Gear Revealed
• And so much more…

Welcome to episode #167, where we reconnect Phily Bowden, following our previous conversation in episode #121. Phily is an elite runner representing the professional team New Balance Manchester.

We revisit her impressive debut marathon in Sevilla, where she clocked a great time of 2:34. In our second conversation, we unravel the mental preparation behind her recent marathon triumph in Copenhagen. Phily shares the techniques and strategies that led her to achieve a remarkable personal best of 2:29:16, securing an outstanding 3rd place finish. These valuable insights are not exclusive to elites; amateur runners can benefit from them too. 

We dive into your submitted questions for the listener Q&A section with Phily. Gain exclusive insights into her future race plans, learn how she conquers pre-race anxiety, and explore her battle with impostor syndrome.

Join us in this episode as we dive into the world of running, photography, and the flow state with the incredible Jerry Sun. From being a cofounder of Curated For Runners, to collaborating with top running brands and races etc, Jerry has mastered the art of capturing stunning moments that inspire and motivate runners everywhere.

In this fully-packed conversation, we explore a range of fascinating topics, including the profound influence of sneaker culture on Jerry's journey, his serendipitous discovery of running later in life, and his remarkable transformation in overcoming anxiety through photography. As a self-taught photographer, Jerry shares the secrets behind his craft and paints a vivid picture of what it means to be in the zone or flow state.

But that's not all—we go even deeper, delving into the dynamic intersection of running groups and running brands, and how Jerry envisions the future of this rapidly evolving space. We discuss the secrets to staying relevant in a competitive industry while preserving your artistic integrity and unwavering creativity.

Don't miss out on this captivating episode that will leave you inspired, motivated, and ready to hit the ground running. 

Follow Jerry Sun on Instagram @jerry_sun and explore his visionary ventures as the co-founder of @CuratedForRunners, @VaporflyWorldwide, and @CarbonPlateRun.

A special thank you to our amazing patreons who continuously support the show. If you appreciate the content, join our Patreon community by clicking the link below:

In episode 165, I speak with Tim Soar, a designer, runner and the founder at SOAR running which was established in 2013.

We cover a number of topics including:

• How the identity of SOAR running has developed from 2013 to 2023;
• The culture of the brand and the development of the Proto lab products;
• Product development, the challenges that consumers aren’t necessarily aware of;
• Where does he think running culture is moving towards;
• Plus much more.

In episode 163 I speak with Clare Elms who only realised her talent for running after the birth of her triplets in 2000 but now features at the very top of the national age group rankings from 800m to Marathon. Holder of over 20 GB age group records, she’ll be coming for all the VW60 records soon. Perhaps most impressive is Clare’s parkrun record, she has been fastest female finisher in every one of the 158 parkruns she's completed. Her proudest achievements include winning the Kent County cross country Champs at the age of 47, and the South of England 3000m Champs twice.

In episode 161, I speak with Karl Gloster, who debuted at 2:44 in the Manchester marathon and ran a 2:34 PB at the 2023 London Marathon.

We cover a number of topics including:

• How he got into running;
• How running helps with managing anxiety;
• Running in the new SOAR marathon speed-suit for the London marathon;
• A deep dive into his 2:34 PB marathon and his key training principles;
• Plus much more.

In episode 152, I spoke to Deo Kato, Coach at adidas Runners LDN, founder of The 381 Days Running For Justice movement, he is the Spirit of the London Marathon Award winner.

Deo came to the UK aged 10 years and experienced racism soon after arriving from Uganda.

Starting on 6th June 2020, he set out to run 10km every day for 381 days to protest against racial injustice and inequality in society, fast forward to 2023, this campaign has evolved into running from South Africa to London starting on July 24, 2023.

Deo will run across 2 continents, 16 countries covering 14,570km, over 381 days. The 381 days honours those of the Montgomery Bus Boycott in 1955-56 Alabama, USA and the change they created on the policy of racial segregation.

This journey aims to show the history of human migration from Africa to the rest of the world. Deo hopes to inspire change through this running journey.

This will be the first podcast covering this extraordinary journey. We will reconnect with him during and on completion of the challenge.

You can support Deo by donating to his GoFundMe page: https://gofund.me/5ce10bea

You can find Deo on

In episode 151, I spoke to Nat Long, who is a runner from cross country up-to 100 miler races. She is active in the UK run club community and is also well known for her viral run until you see videos on TikTok and Instagram.

Nat is really engaging hence why she has built a growing community. Her main message is that in life, and through her content, is she wants to encourage people to find joy in what they are doing. To Nat running can be and should be fun. Whilst she understands there will be moments in life and in running that aren't fun, and we still have to deal with those, but it's important we appreciate and seek out the things that make us happy.

We take a dive into why she runs, what’s next, David Goggins recent book, how she’s learnt from challenging running experiences plus much more.

You can follow Nat on Instagram and TikTok at @nat_runs_

In episode 150, I spoke to British professional runner and coach Jonathan Albon.

We talk about;

• His reflections after defending his title at the World Trail Running Championships in Thailand.
• How living in Norway has influenced his training in application and philosophy.
• Training with Kílian Jornet and sharing one workout that you can try.
• Looking at the nuance of the 80/20 rule for runners.
• Talking not getting stuck in fashionable training methods and what are the key principles that amateurs can learn from the elites.
• Advice for specific marathon training including strengthening work.
• Plus lots more.

In episode 149, I spoke with Fiona English who posted an open letter to the Boston Marathon in January 2023 to ask them to review their deferral policy, for women like herself who earned a Boston Qualifying (BQ) entry before becoming pregnant.

The Boston marathon and the qualifying time is held in high regard globally. After running 17 marathons, through hard work and determination, she qualified running a BQ time at Paris Marathon in April 2022 running 3:27:05, after running 5:47 for her first marathon.

When this podcast was recorded, the Boston Athletic Association (B.A.A.) policy had a strict no deferral policy. However during the recording of the podcast unbeknownst to Fiona and I, the B.A.A. posted on Instagram noting they changed their policy to allow for entry deferral post pregnancy. This is thanks to everyone that spoke following the post, but more importantly the pioneers before that made this final push possible.

There’s definitely more that needs to be done, one of those things is focused on the remaining three marathon majors, to follow suit in having progressive deferral policies.

Further information on resources to create a level start line for women include:

In episode 148, I speak with Nicole Harkin, MD, FACC Cardiologist, and Founder of Whole Heart Cardiology.

This episode came about from using the Apple Watch, which has health features to help the users, monitor heart rate to alert you if it’s too high or low. Last year my Apple Watch notified me several times of an irregular heart rhythm, with a heart rate under 40bpm.

Dr Harkin and I talk about the role that technology has to empower people with their health information. If you’re a fan of technology wearables and you’re concerned about your own heart health, this is the episode for you. We clear up some myths and leave you with some tangible action points to empower you moving forward.

Thank you to Tracksmith, who supported this episode and thank you to my patreons who support the show.

In episode 147, I speak with Andy Waterman

Andy is a runner and journalist who heads up the editorial output at Tracksmith. Having returned to running in his 30s, in 2022 he ran PBs in the mile and the marathon, going sub-2:40 at Berlin.

We talk about training, the importance of having mates help spot you in your training, to see your blindsides. Plus so much more including why there’s been a dip in the popularity of running.

Thank you to Tracksmith, who supported this episode and thank you to my patreons who support the show.

www.patreon.com/ARunnersLife

In episode 145, I speak with Matt Chittim host of the Rambling Runner Podcast, in this ask me anything episode.

We are team-mates for Relay a collaborative paid platform hosted by elite athletes and running creators, who produce regular running content each month, check out this link to sign up for $9.

In episode 140, I speak with Joan Benoit Samuelson and Liz Yelling at the London Marathon 2022. Thanks to Abbotts Global for providing the opportunity to do this.

In this episode we speak about

• Advice to new and experienced runners of the London marathon.
• Mental tips and tricks that can be used in the final 10K of the marathon.
• Advice post marathon to manage potential marathon blues.
• Joan’s role as a pioneer in the sport and talking about who inspired her.
• Advice to young people and parents getting into running.
• Key lessons that running has taught Joan in the last 12 months.
• I ask both about what parts of running today, make them feel excited, and where would they like to see running go in the future.

In episode 139, I speak with Alice Light, a runner who is soon to be an Integrative Health coach and nutritionist. You can follower her on Instagram @alice.light.731 she is soon launching www.byalicelight.com where you can find information about her journey and work.

This episode carries a trigger warning talking about rape, suicide and mental health. Don’t worry, we don’t go into too much detail in respect of the three points.  But if this is an uncomfortable topic for you, please be mindful of this. If any of the topics relate to you, please do take care of yourself and get the help that you need. Please don’t suffer in silence. Speak to someone.

In this episode, we go back to the start and talk about Alice’s background. We then move onto the challenges that she has encountered. We then conclude with where she is today and the amazing steps that she’s taking forward in her life.

It is a really inspiring conversation which shows how running, or movement can be the base for people to grow and express themselves in other areas of their life.

This podcast was recorded six days out from the Berlin marathon. I discuss the build up, my marathon block, lessons learned from my last marathon, nutrition, race day plans, current news and much more.

In the second half of the podcast I speak with Philipp Baar, who has a marathon PR of 2:16. In this episode we talk about his new role as the Berlin Adidas Captain. Philipp shares some great course tips for those running the Berlin marathon, plus he shares an interesting point of the course that you might want to look out for! In this conversation with Philipp we talk about running drills, click the link below to see five running drills that you can add to your routine before you tackle a workout or a race.

In episode 136, I speak with Shareefa J, a presenter, model, advocate for equality and mental health awareness. She uses her platform to discuss many topics including Black Lives Matter, LQBTQIA+ topics, plant-based eco-friendly living, fitness, adult ADHD, women’s health and eating disorders.

In this conversation we talk about her experience of completing the London Marathon and RideLondon 100 and how sport has had a positive impact on her life. We also spoke about mental health and  Neurodiversity. There is some swearing in episode so please be mindful of that.

In episode 135, I speak with Matt Fox, who is the Founder, and Content Director of Sweat Elite, as of August 2022 they have over 88K subscribers and millions of views ranked up. The sports media company pulls back the curtain into elite and sub elite running training. One piece of feedback Matt was asked was could Sweat Elite show the training for an athlete’s full marathon training block. So Matt is currently doing that with his own training for the 2022 Berlin marathon. It’s an excellent series with his training partners, coach etc and I’d highly recommend watching it.

In episode 134, I speak with Jordan Thomas, who is a Product Manager, Videographer and Baltimore Born, Los Angeles Based Runner who has been running since before he could pronounce the word. While a Product Manager by day, Over the last 7+ years he has captured distance running culture that is centred on people of colour through short form documentaries, interviews, training tutorials, and more.

In this episode 132 I speak with elite runner Ali Lavender.

Ali is a lifetime member of Oswestry Olympians, has PB’s of 16.20 (5k), 34.34 (10k) 76.44 (Half Marathon), and 2:38:41 (Marathon).

She’s been running since childhood and has achieved a number of accomplishments in the sport including being placed in the top 10 of the English Cross Country Championships.

As well as representing the Midlands on Road and Cross Country, Ali is super proud to be the owner of 5 England vests over both Mountain and Cross Country.

In this conversation we talk about her recent Boston Marathon performance.

Plus we touch on the news that, Ali will represent Team GB at the inaugural International Association of Ultrarunners 50km European Championships in Avila, Spain on 8th October 2022. Plus we cover so much more.