The UKRunChat podcast.

What happens when a local business gets behind a running event, and its employees get involved? In this episode of the UKRunChat Podcast, Michelle chats to Ben Hartshorne, Business Support Administrator at Wace Morgan, headline sponsors of the Wace Morgan Shrewsbury 5K & 10K 2026 and main sponsors of the Shrewsbury Half and Metric Half Marathon. Ben explains how getting behind the Shrewsbury 5K and 10K has helped create a running culture within Wace Morgan, with colleagues training together, taking part in the races and even joining lunchtime running and strength sessions. When the firm first got involved, around 20 members of staff took part. Since then, Ben has seen colleagues who had never run before become regular runners. We chat about: What a big running event can bring to a town How running can contribute to workplace wellbeing How colleagues who weren't runners have been encouraged to give it a go Shropshire's fell-running community Ben's family history in the sport Training for a 50-mile challenge with around 10,000ft of climbing Ben previously completed a Shropshire based 50-mile event in 2024, finishing in around 9½ hours. After the event was cancelled in 2025 because of severe weather, he's back for another attempt this year, with a sub-8:30 target in his sights. This is a conversation about running, community, workplace wellbeing and finding your own place in the sport, whether that's a lunchtime 5K, a road race or 50 miles across the hills. You can check out Wace Morgan here. https://wace-morgan.co.uk/

This week on the UKRunChat podcast, Michelle is joined by Naomi Atkin, Lorna Green, Emma Backhouse and Steph Smith from Lingen Davies, who are all getting ready for the Shrewsbury Half or Metric Half this September. Lingen Davies is a Shrewsbury based cancer charity and the headline charity partner for this year's Shrewsbury 5K, 10K, Half Marathon and Metric Half. We chat about how the charity's partnership with the events came about, why running and fundraising work so well together, and how taking on a challenge for a cause can provide an extra bit of motivation. Naomi, who is CEO of Lingen Davies, is preparing for two half marathons in September, the Great North Run and Shrewsbury Half, having returned to running after an eight year break. Steph and Lorna shares how joining the Shropshire Shufflers helped them build towards the 10K, while Emma talks about the appeal of the Metric Half. There's also plenty of chat about the realities of training during a hot summer, and the motivation of a post-run brunch! Plus, Naomi shares some practical fundraising advice, including why doing something you genuinely enjoy can be one of the best ways to raise money. In this episode: How four Lingen Davies colleagues got into running Why running can be such a powerful fundraising tool Naomi's advice for making fundraising more creative The importance of starting fundraising early Returning to running after a long break The motivation of running as part of a team Find out more about Lingen Davies: https://www.lingendavies.co.uk/

At the Shrewsbury 10K this summer, one runner stood out from the crowd. While everyone else was trying to run as light as possible, Lee Firmstone crossed the start line carrying a 20kg hay bale on his back. But this isn't about setting records or attracting attention. Lee, better known as The Bale Man, is completing 30 challenges in memory of his friend Will. Will was a young farmer who would have turned 30 this year, inspiring Lee's year-long mission to honour his memory while raising money for Shropshire Rural Support, a charity supporting farming families and rural communities. In this episode we discuss: Why Lee chose a hay bale to represent his friend. How he went from football to running during lockdown. What it's really like carrying a 20kg bale through a 10K. The emotional moment that followed his very first challenge. The races and adventures still to come, including hopes of tackling marathons and mountain challenges. How runners, race organisers and businesses can support his mission. Follow Lee Instagram: @thebaleman.lee Facebook: The Bale Man Support Lee's fundraising https://gvwhl.com/XJVDU

What do you do when you've nearly completed 100 organised 10Ks, you're ticking off European capital cities one run at a time, and you're looking for your next adventure? For PE teacher Kevin Dove, the answer was simple: run the entire Kent coastline. In this episode of the UKRunChat Podcast, we catch up with Kevin just a couple of days into his challenge, having already completed almost 50km. Kevin shares how conversations with endurance runner Nick Butter inspired him to think bigger, why he's deliberately taking a day-on, day-off approach to recovery, and how this challenge is preparing him for an even bigger ambition in the future. Along the way, Kevin is raising money for Veterans' Growth , a Kent-based charity supporting military veterans through counselling, community projects and wellbeing initiatives. In this episode Kevin's running journey, from athletics to endurance challenges. His goal of running a 10K in every European capital city. Why he decided to run the entire Kent coastline. How Nick Butter inspired the challenge. Breaking a 300km adventure into manageable 20km sections. Why recovery days are just as important as running days. Managing nutrition, hydration and recovery during a multi-day challenge. Planning routes, logistics and avoiding injury. How Kevin is adapting to running during a summer heatwave. The importance of strength training after previous injuries. His favourite moments from the first 50km. Why this challenge is about enjoying the journey rather than chasing times. Supporting Veterans' Growth and the impact the charity has on the veteran community. Fancy joining Kevin? If you're local to Kent and would like to accompany him for part of the route, whether that's 5km, 10km or a full day's section, you can get in touch via Instagram. Kevin is updating his progress throughout the challenge on both Instagram and Strava, and welcomes company along the way. Supporting Veterans' Growth Kevin is fundraising throughout the challenge for Veterans' Growth , a charity based in Kent that supports former military personnel through counselling, community activities and wellbeing projects. Every donation helps the charity continue supporting veterans and expand its services, including plans for a new community café and improved transport for those accessing support. Support Kevin here: https://www.justgiving.com/page/kentcoastline300km-kevin-dove Follow Kevin Follow Kevin's progress on Instagram and Strava to keep up with his journey around the Kent coastline, find out where he'll be running next and, if you're nearby, join him for a few miles. If you've enjoyed this episode, please subscribe to the UKRunChat Podcast and leave us a review, it really helps more runners discover the show.

Thinking about running your first half marathon? Or looking to improve on your next one? This week we chat to James Stirling, better known as London Fitness Guy, who specialises in helping busy people build strength and sustainable fitness habits. James is currently completing the SuperHalfs Challenge — six iconic half marathons across Europe — and shares the lessons he's learned. In this episode we discuss: Why the half marathon is one of the most achievable and rewarding race distances How to structure a simple, effective 12-week training plan The biggest mistake most runners make How strength training can actually make you a faster runner How much strength training is enough The exercises you really need to improve running economy How to pace your long runs When and how to introduce speed sessions Why you probably don't need to run the full 13.1 miles before race day Fuel, recovery and sleep strategies that help you perform your best James' top three tips for half marathon success Follow James ( London Fitness Guy ) for simple, science-backed strength workouts for runners.

When Alex Feechan started mountain biking with a group of women in the Scottish Borders, she noticed something frustrating. The men's section dominated outdoor shops, while the women's offering often felt like an afterthought. That experience inspired her to leave a successful career designing knitwear for high-end brands, to launch FINDRA, an outdoor clothing brand designed by women, for women. In this episode, Alex shares how conversations with real women shaped every stage of the business, why representation matters, and why the right clothing can help remove barriers that stop people getting outdoors. We discuss: The "shrink it and pink it" approach to women's outdoor clothing How poor-fitting kit can become a barrier to running and outdoor activity Why comfort and confidence matter just as much as technical performance How FINDRA involves women in designing new products Sustainability, community and building a purpose-led business Whether you're a trail runner, walker or simply love spending time outdoors, this episode is a reminder that getting outside should be about enjoying yourself – not worrying about whether you fit the mould. Follow Findra on Instagram

For most runners, Lazarus "Laz" Lake is the creator of the Barkley Marathons and the inventor of the Backyard Ultra. But after spending a year filming the first authorised documentary about him, filmmaker Paul Mellor has discovered there's much more to the man than his legendary races. Paul takes us behind the scenes of the documentary and shares what it's like spending hundreds of hours with one of endurance sport's most fascinating characters. We explore why Laz finally agreed to tell his own story, how his unconventional approach to race directing has influenced the running world, and why he believes running isn't about finding the fastest athlete. Along the way, Paul reveals the experiences that shaped Laz's outlook on life, from childhood adversity to walking across America in his seventies, and explains why he believes Laz's influence on running will only continue to grow. In this episode we discuss: Why Laz finally agreed to an authorised documentary The man behind the Barkley Marathons The philosophy behind Backyard Ultras Why Laz believes your mind quits before your body The real purpose of failure in endurance sport The surprising warmth behind Laz's public persona What shaped his outlook on life Why challenge means more than winning The future of the documentary Enjoy!

In this episode of the UKRunChat Podcast, Michelle talks to Mel Bound, founder and CEO of This Woman Runs, one of the world's largest women's running communities. What began with a simple Facebook post asking if anyone wanted to be her running buddy has grown into a movement supporting tens of thousands of women across the UK through free weekly walks, runs and beginner-friendly programmes. Mel shares her own running journey, from being an asthmatic child encouraged to run by her GP, to losing her running identity after having children and recovering from major back surgery. She explains how 75 women turned up to that first run in Bristol, revealing a much bigger need for connection, confidence and belonging among women who felt excluded from traditional fitness spaces. We discuss: • How This Woman Runs began from a single Facebook post • Why "the running was never really the point" • The barriers that still stop many women from joining running groups • The importance of community, confidence and belonging • How volunteer Run Angels help women take their first steps into movement • The evolution from This Mum Runs to This Woman Runs • Building a nationwide network of women-led communities • Why the organisation is simplifying its model around free weekly Sunday morning walks and runs • Mel's own recent experience of injury and rebuilding confidence • Receiving an OBE for services to women's community sport Whether you're an experienced runner, returning after time away, or wondering if you're "the sort of person" who could join a running group, this conversation is packed with insight and encouragement. Find out more about This Woman Runs and locate your nearest community at thiswomanruns.com If you enjoyed this episode, please subscribe, leave a review and share it with a friend.

What if your running club, community group or local organisation had access to funding that could help more people get active and break down barriers to participation? In this episode of the UKRunChat Podcast, Michelle is joined by Tanya Kenrick, General Manager of the ISPO Impact Foundation, to discuss the Foundation's new €1 million annual fund and how it aims to support projects that use sport and outdoor activity as a force for good. Tanya explains the Foundation's mission, the different levels of funding available, and the types of projects they hope to support from small grassroots initiatives through to larger programmes creating impact on a wider scale. We also discuss: • Why sport and outdoor activity are such powerful tools for creating change • The barriers that prevent people from getting active • The importance of community, belonging and shared experiences • What makes a strong funding application • Why small grassroots groups shouldn't be afraid to apply • Examples of projects that could benefit from funding • The application process and what organisations need to prepare Whether you're involved in a running club, community organisation, charity or grassroots sports project, this episode offers plenty of inspiration and practical advice. Find out more about the ISPO Impact Foundation and apply for funding at: https://ispoimpactfoundation.org Applications close at midday on 30 June. Enjoyed this episode? Please share it with your club, community group or anyone working to make sport more accessible.

Just under a year after our first conversation, race director John Yelland returns to the UKRunChat Podcast to talk about the realities of organising grassroots events and why community matters more than ever. John is the founder of Mad Hatter Sports Events in Cornwall and creator of the unique Hourglass Race, a "front yard ultra" where runners tackle two-mile laps against a steadily shrinking time limit. In this episode we discuss the challenges facing race organisers, from rising costs and late entries to volunteer recruitment and social media marketing. We also explore what makes grassroots events special, why runners continue to return to Hourglass, and what participants can do to support the races they love. In this episode: How the last year has been for Mad Hatter Sports Events Why grassroots races are facing increasing challenges The impact of late race entries on organisers The difficulty of promoting events through social media Why creating an atmosphere matters as much as the race itself The importance of volunteers and community support How Hourglass differs from a traditional Backyard Ultra Common mistakes first-time Hourglass runners make The strategies that seem to work best in the race Why some ultra runners are intimidated by the format What runners can do to help keep local races alive About Hourglass Hourglass is a unique endurance challenge held at the Royal Cornwall Showground. Runners complete two-mile laps, starting with a 30-minute time limit. Each lap reduces by one minute until participants can no longer complete the distance within the allotted time. The event takes place on 27 July and is organised by Mad Hatter Sports Events. https://www.madhattersportsevents.co.uk/hourglass

Just under a year after our first conversation, race director John Yelland returns to the UKRunChat Podcast to talk about the realities of organising grassroots events and why community matters more than ever. John is the founder of Mad Hatter Sports Events in Cornwall and creator of the unique Hourglass Race, a "front yard ultra" where runners tackle two-mile laps against a steadily shrinking time limit. In this episode we discuss the challenges facing race organisers, from rising costs and late entries to volunteer recruitment and social media marketing. We also explore what makes grassroots events special, why runners continue to return to Hourglass, and what participants can do to support the races they love. In this episode: How the last year has been for Mad Hatter Sports Events Why grassroots races are facing increasing challenges The impact of late race entries on organisers The difficulty of promoting events through social media Why creating an atmosphere matters as much as the race itself The importance of volunteers and community support How Hourglass differs from a traditional Backyard Ultra Common mistakes first-time Hourglass runners make The strategies that seem to work best in the race Why some ultra runners are intimidated by the format What runners can do to help keep local races alive About Hourglass Hourglass is a unique endurance challenge held at the Royal Cornwall Showground. Runners complete two-mile laps, starting with a 30-minute time limit. Each lap reduces by one minute until participants can no longer complete the distance within the allotted time. The event takes place on 27 July and is organised by Mad Hatter Sports Events. https://www.madhattersportsevents.co.uk/hourglass

In this inspiring episode of the UK RunChat Podcast, Michelle chats with adventurer, mountain leader, polar expedition guide, photographer, and author Alex Nemeth, the first Hungarian to complete the legendary Seven Summits challenge—climbing the highest mountain on every continent, including Mount Everest. Alex shares the remarkable journey that took her from a marketing career in Wimbledon to summiting the world's highest peaks. Discover how a passion for photography unexpectedly led her into mountaineering, the lessons she learned from facing fear and uncertainty, and why running, cycling, and endurance training became essential tools in preparing for some of the most demanding environments on Earth. From navigating Everest's infamous Khumbu Icefall and training in an altitude tent above 6,500 metres, to overcoming self-doubt as the only woman on several expeditions, Alex offers an honest and refreshing perspective on adventure, resilience, and personal growth. Whether you're training for your next race, dreaming of a big challenge, or simply looking for motivation to step outside your comfort zone, this conversation is packed with insights on goal-setting, endurance, mindset, and the power of pursuing seemingly impossible dreams. Alex also discusses her book, Beyond the Seven Summits , and shares why you don't need a mountaineering background—or even complete confidence—to achieve extraordinary things. Topics covered: • Climbing the Seven Summits and summiting Mount Everest • Training for extreme endurance challenges • The role of running and cycling in expedition preparation • Fear of heights and overcoming limiting beliefs • Women in adventure and endurance sports • Altitude training and acclimatisation • Lessons learned from success, setbacks, and the mountains Find Alex online at Alex7Summits.com and on Instagram @alex7summits .

This week on the UKRunChat Podcast, we’re joined by comedian, writer and runner Paul Tonkinson. Paul’s new book, Running Through Sand , follows his attempt to complete the legendary Marathon des Sables, a 250km self-sufficient ultramarathon across the Sahara Desert. But this conversation goes far beyond the race itself. We talk about: ageing as a runner adapting to physical changes losing competitiveness DNFs and setbacks why we seek difficult challenges later in life running as emotional processing the psychology of ultras simplicity, presence and life in the desert how running changes over decades Paul also shares: how a freak accident with dogs derailed his first MDS attempt lessons from his DNF at Race to the Stones why ultras are “75% mental” the emotional impact of Marathon des Sables why he now sees running less as competition and more as adventure Whether you’re training for an ultra, navigating changes in your running as you get older, or simply trying to hold onto the joy of movement, this is a thoughtful and surprisingly philosophical conversation about what running gives us. You can also hear Paul on the Running Commentary podcast. Follow Paul on Instagram Follow Bloomsbury Outdoors on Instagram

What if the secret to running stronger, longer and staying injury-free isn’t another hard workout, but walking? In this episode of the UK RunChat Podcast, Michelle speaks with Dr. Courtney Conley, foot and gait specialist, founder of Gait Happens, and co-author of Walk: Your Life Depends On It — about why walking could be one of the most powerful tools runners are overlooking. From foot strength and running longevity to shoe design, recovery and gait mechanics, this conversation is packed with practical advice that could completely change the way you think about movement. You’ll learn: Why runners still need to walk, even if you already train regularly How “movement snacks” can improve recovery and reduce injury risk What modern running shoes might be doing to your feet Why foot strength matters more than most runners realise How walking pace affects health, fitness and longevity Whether pronation is really something to “fix” How to build stronger, healthier feet without giving up running Why walking could help you keep running for decades to come If you’ve ever struggled with niggles, foot pain, recurring injuries or simply want to keep enjoying running as you get older, this episode is full of fascinating insights and simple takeaways you can start using straight away. 🎧 Listen now and discover why walking first might help you run forever. Here's the link Dr Conley refers to about how foot strength is linked to the pelvic floor: https://youtu.be/Dx9_1CJuSyA?si=Eo7_fdfnW9jibUOB Follow Dr Courtney on Instagram

This week on the UKRunChat Podcast, we’re joined by award-winning writer, director and poet P Burton-Morgan , ahead of their UK tour of Running Commentary, a unique solo show blending stand-up, poetry, and real-life running experiences. After over a decade without exercise, P returned to running in their 40s during a period of major life change. What began as a way to cope quickly became something much bigger, leading to running club friendships, unexpectedly fast race times, and over 150 poems inspired by running . In this episode, we explore: How running became a lifeline during a difficult chapter of life Discovering speed and confidence later in life The power of running communities and connection Training for the London Marathon (and writing about it in real time) Turning lived experience into poetry and performance Why running brings out both the best - and the most honest - parts of ourselves Plus—listen out for exclusive live poetry readings throughout the episode , including: A moving reflection on P’s first 5K race A raw and emotional piece about marathon training and self-doubt And a cheeky, humorous poem that might not be just about running Whether you’re a runner, a creative, or simply someone navigating change, this episode is a powerful reminder of how movement and storytelling can transform your life. 🎭 Find tour dates for Running Commentary : https://www.mettatheatre.co.uk/running-commentary

Dejon Noel-Williams: Running, Mental Health & the London Marathon In this episode of the UKRunChat Podcast, we chat to Dejon Noel-Williams—personal trainer, reality TV personality, and founder of London run club Vibe Tribe—as he prepares to take on his first marathon. Dejon shares how running went from being a “punishment” during his football career to becoming a powerful tool for coping with grief and loneliness while living abroad. That experience ultimately inspired him to create Vibe Tribe, a welcoming and inclusive run community built on connection, support, and “0% ego, 100% vibes.” We also dive into his marathon training journey, including adapting to barefoot-style running, balancing a busy schedule, and why he’s choosing to run for experience over time. Plus, he opens up about mental health, handling public scrutiny, and why movement is such a powerful force for change. We chat about Dejon’s journey from football to running How grief and isolation in Spain led him to running The power of community and connection through Vibe Tribe Building an inclusive run club (“no ego, just vibes”) Training for the London Marathon in barefoot shoes Fuel strategy: Precision Fuel & electrolytes Marathon mindset: choosing joy over pressure Supporting Sports in Mind Running and mental health Advice for first-time marathon runners Follow Dejon on Instagram & TikTok & Vibe Tribe Run Club

In this episode of the UKRunChat Podcast, Michelle is joined by James Hunter, who is nearing the finish line of his incredible “Mission 40” challenge. To mark turning 40, James set out to complete 40 endurance events in 12 months, including marathons, half marathons, trail races, cycling and hiking, all while raising money for RUHX, the official NHS charity of Bath’s Royal United Hospital. With 34 events already completed, James shares what the journey has really looked like so far. From the moment the idea first took shape, to the reality of balancing training, life and recovery, this conversation explores the highs, the tough days, and the lessons learned along the way. We dive into James’ personal connection to RUHX and why this challenge means so much to him, before reflecting on some of his standout moments, from favourite events to the experiences that have stayed with him most. James also opens up about the harder side of the challenge, including the moments that tested him and what helped him keep going when things felt tough. Looking ahead, we talk about the final stretch of Mission 40, including a busy run of events and a big finish with back-to-back marathons in Brighton and Manchester. This is a powerful and honest conversation about consistency, resilience, and the impact that running can have, not just physically, but personally too. We cover: The story behind Mission 40 James’ connection to RUHX and why he chose to support the charity Favourite events and standout moments from the challenge The toughest days and how he got through them What goes on behind the scenes of a year-long endurance challenge Lessons learned and how the journey has changed him The final events and what’s planned for the finish line You can follow James on Instagram @james_t_hunter and support his Mission 40 fundraiser here: https://www.justgiving.com/page/james-mission40

In this episode of the UKRunChat Podcast, Michelle speaks to Aaron Sharples about his ambitious project, El Camino Español, a 1,600km run along the entire east coast of Spain. Starting in Portbou near the French border and finishing in La Línea at the gateway to Gibraltar, Aaron plans to complete the route in just 28 days, averaging around 80km a day. The challenge could set a Fastest Known Time and potentially be a world first. But this isn’t just about distance or speed. Aaron shares how his running journey began during the COVID-19 pandemic, how movement helped him through a difficult period of grief, and how his mindset has evolved from running through trauma to running with purpose. We explore the logistics of the challenge, the importance of mindset and recovery, and how Aaron plans to connect with communities along the route, using movement as a tool for empowerment and connection. In this episode, we cover: How Aaron went from non-runner to endurance athlete in 5 years The story behind El Camino Español What running 80km a day will involve Mindset, resilience, and learning from failure The role of journaling, meditation, and recovery Building community through movement Supporting charities including Healthier Heroes Follow Aaron: Instagram: @MakeBoldChoices & @aaron__sharples__ Website: https://givestar.io/gs/el-camino-espanyol

In this episode of the UKRunChat podcast, Michelle speaks with Lia Fyles, the driving force behind the London Landmarks Half Marathon. What started as a fundraising challenge for Tommy's has grown into a 20,000-runner event that celebrates London’s history, community, and charitable spirit while raising millions for good causes. Lia shares how the event came to life, the challenges of closing central London, and why the race has become such a sought-after experience for runners. We chat about: How the idea for the London Landmarks Half Marathon was born Turning a fundraising goal into a major national event The challenges of organising a race through central London What makes the route unique, from iconic landmarks to hidden gems The role of charity in shaping the event’s identity Behind-the-scenes insights from race day Challenges facing race organisers today Why the event resonates so strongly with runners What the future holds for the race Reversing the race route due to a military ceremony Links & Info Pre-register for next year’s ballot via the official LLHM website: https://llhm.co.uk/

In this episode of the UKRunChat Podcast, we’re joined by returning guest Dr Juliet McGrattan to talk about her new book, The Runner’s Guide to Menopause . Menopause is something every woman will experience, yet many runners feel unprepared for how it can affect their training, performance, and motivation. Juliet shares expert insight — alongside her own lived experience — to help runners better understand what’s happening in their bodies and how to adapt. We discuss: What menopause, perimenopause, and post-menopause actually mean Common symptoms that affect runners (and why they’re often misunderstood) Why running can suddenly feel harder — and what’s happening physiologically The impact of menopause on sleep, recovery, and energy levels How running can actually help manage symptoms Training adjustments, including the importance of strength work and speed sessions Bone health, injury risk, and long-term wellbeing The role of HRT and when to speak to a GP Why this stage of life might be the most important time to keep running This episode is for anyone navigating menopause, approaching it, or supporting others, including coaches who want to better understand how to support female runners. Follow Juliet