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Brian's Run Pod

Brian Patterson

Welcome to Brian's Run Pod, the podcast where we lace up our running shoes and explore the exhilarating world of running. Whether you're a seasoned marathoner, a casual jogger, or just thinking about taking your first stride, this podcast is your ultimate companion on your running journey.

Join us as we dive deep into the sport of running, covering everything from training tips and race strategies to personal stories and inspiring interviews with runners from all walks of life. Whether you're looking to improve your race times, stay motivated, or simply enjoy the therapeutic rhythm of running, Brian's Run Pod has something for every runner.

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27 episodes
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Avg 30 min
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S1 · E198
Saturday · 25 min
Trail Running Made Simple
Send us Fan Mail We talk with trail runner and coach Jonathan Fors about going from a non sporty childhood in northern Sweden to building a steady running habit that eventually becomes a major part of his life. We dig into what makes trail running harder than road running, and what training actually keeps you strong when terrain and fatigue start to bite. • Jonathan’s early relationship with sport and why he never felt like a natural athlete • How small, repeatable runs build distance over time • Running as routine, mindfulness and a way to cope with heartbreak • The mental clarity angle and how exercise supports focus day to day • The real differences between road running and trail running on the body • Access to trails, nature and the “no bad weather, only bad clothing” mindset • Why strength training matters for trail runners • Key focus areas like glutes, calves, core and balance • How fatigue changes form and increases injury risk, especially over long gaps between fuel and water Jonathans Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E197
October 10 · 28 min
Your Race Your Pace
Send us Fan Mail We talk with Crystal Aguilar about using running and walking as a steady practice that supports mental health and recovery, especially when motivation is low and life feels out of control. Crystal shares how community, core values, and the courage to restart can turn isolation into connection and help people believe change is possible. • assessing readiness and motivation before building a plan • starting small with one slow mile and progressing gradually • treating walking as equally valid and showing up consistently • restarting after a pacemaker and asking others to match your pace • seeing people transform through treatment and follow-through • using accountability, stewardship, faith and recovery as a framework • three practical steps for mental health: reach out, find a hobby, remember you are not alone • avoiding social media comparison and choosing authenticity • finding local running clubs and beginner-friendly events like parkrun And if you haven't listened to part one, then please do go back in our catalogue and have a listen to part one. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E196
October 3 · 25 min
Run For Your Mind
Send us Fan Mail We explore why people run for more than fitness and how a simple habit can become a lifeline for coping, connection, and recovery. Crystal Aguilar, who works in substance misuse treatment, helps us separate healthy stress relief from avoidance and obsession when running becomes the only tool. • Crystal’s work in substance misuse treatment and how co-occurring mental health shows up • Why treatment often tackles substance use first before deeper mental health work • How running supports confidence through goals, routine, and small wins • The role of run clubs in reducing isolation and building real social support • Post-Covid stress, stigma around therapy, and why getting help still feels taboo • How AI “relationships” can reinforce isolation and worsen mental health • The benefits of running as a reset, prayer space, or mental clarity practice • The risks of overtraining, unhealthy weight loss pressure, and exercise addiction • Injury, low mood, and the importance of having a back-up plan beyond running About Crystal Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E195
September 26 · 30 min
Your Best Plan Starts With Your Why
Send us Fan Mail We dig into why AI-generated training plans can look personal while still missing the most important details about you, your history, and your real-life constraints. We also share practical ways to stay consistent, avoid injury, and build the recovery, balance, and mindset habits that keep running enjoyable for years. • AI training plans as a starting point rather than a perfect answer • asking why you want to train before choosing any programme • easing in gently to reduce early injuries and drop-off • using reviews, buddies, and clubs to support consistency • training goals that matter most for 40+ and beyond • balance and stability work to reduce falls and long recoveries • why movement is more important than ever in modern life • the social media trap and spotting armchair-expert advice • treating the person not the symptom when managing pain • fascia, hydration, and why the source of pain can be elsewhere • recovery basics that work, including deep breathing after training If you haven't listened to part one, then please do go back in our catalogue. Instagram: https://www.instagram.com/fitfreak70/ facebook: https://www.facebook.com/allactivenz website: https://allactive.co.nz/ Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E194
September 19 · 27 min
Personalised Running That Actually Works
Send us Fan Mail We talk with Rachel Marks about why copying someone else’s training plan can leave runners tired, sore, and stalled, even when they do everything “right”. We explore personalised coaching through body structure, epigenetics, sleep, HRV, and mindset so you can stop guessing and start working with your own biology. • Rachel’s path from flight attendant to personal trainer after illness and recovery through structured exercise • why exercise matters more than the gym setting and how home-based coaching helps people who feel intimidated • the “no one-size-fits-all workout” problem and why identical programmes create different results • how epigenetics explains changing responses to training, food, stress, and environment • using assessments to identify what a body needs right now, including ideal training and sleep timing • chronotypes, social conditioning, and why forcing morning routines can add stress for some people • sleep as the key recovery tool and why training gains depend on deep rest • wearables, sleep apps, and why trends over time beat single-night numbers • HRV basics and how to use it to adjust intensity without overreacting • NLP for breaking unhelpful habits, reducing negative self-talk, and building consistent motivation Instagram: https://www.instagram.com/fitfreak70/ facebook: https://www.facebook.com/allactivenz website: https://allactive.co.nz/ Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E193
September 12 · 27 min
How Everyday Runners Can Train Like Pros
Send us Fan Mail In the second part of my conversation with Dr Ben Bumguardner we break down what everyday runners can copy from elite sport to stay consistent, avoid injury, and recover faster without overcomplicating training. We also dig into how to use AI training plans safely, plus the simple body signals that tell you when to back off and get checked out. • taking recovery as seriously as training stress • prioritising sleep, extra sleep, and naps where possible • fuelling and hydrating properly, including electrolytes not just water • scheduling true easy days and recovery periods • progressing running load without sudden spikes • using AI tools with better prompts, guardrails, and trusted sources • trusting intuition and using the 3 to 4 day rule for niggles • what working with Team USA Track and Field teaches about fine-tuning • why you do nothing new to an athlete close to competition • where to find Dr Ben Bumguardner and Alpha Sports online Dr Ben Bumguardner Website Alpha Sports Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E192
September 5 · 32 min
Run Without Breaking Down
Send us Fan Mail We get honest about why runners keep picking up the same injuries and why the fix is rarely just “rest more”. With Dr Ben Bumguardner, we break down under-recovery, smarter strength work, and a resilience approach that helps us run consistently without constantly breaking down. • underfueling as a common root cause of stress reactions and stress fractures • repetitive microtrauma and why sudden load spikes break runners • protein, carbs and fats as practical building blocks for tissue repair • sleep consistency as the simplest lever for deeper recovery • using unilateral strength training to spot side-to-side gaps • the difference between being hurt and being injured • the day four soreness check as a simple rule of thumb • what multidisciplinary care means in plain English and why it works best • the resilience training model: demands, limitations, calming tissues, loading, monitoring • return-to-running progression starting at roughly 50% of prior volume Dr Ben Bumguardner Website Alpha Sports Instagram Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E191
August 29 · 29 min
The Hidden Cost Of Underfueling For Runners
Send us Fan Mail We speak with registered dietitian Lauren Ganim about how underfueling can quietly derail both running performance and long-term health, from thyroid slowdown to disrupted hormones, sleep, and rising heart rate. We also look at the emotional and cultural forces that shape how runners eat, then land on simple, practical ways to fuel, hydrate, and recover well. • low energy availability and the hormone cascade that slows metabolism and switches off non-essential systems • higher heart rate, fatigue and brain fog as common underfueling signals • rebuilding health by gradually eating enough and letting the body regulate again • emotional eating patterns and the link between control, perfectionism and self-worth • runner body image pressure and why “you are the sport” can magnify it • East versus West approaches, seasonal eating and being more body-led • food education and access issues, including affordability and fresh food gaps • practical runner nutrition basics: add to the plate, fuel before, carbs plus protein after • hydration and electrolytes, and how dehydration can feel like underfueling • warning signs you’re not eating enough, including poor sleep, feeling cold and irregular periods • concerns about GLP-1 weight loss drugs, appetite suppression and eating-disorder risk But if you haven't listened to part one, then please do go back in our catalogue and give that a listen. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E190
August 22 · 25 min
Fuel Better Run Better
Send us Fan Mail We talk with registered dietitian and runner Lauren Ganim about the hidden cost of underfueling and the pressure many runners feel to control pace, weight, and calories. We share practical ways to fuel better, support gut health, and rebuild trust through body-led healing rather than rigid rules. • why many beginner and recreational runners underestimate how much food they need • how underfueling links to fatigue, poor recovery, and injury risk • RED-S explained and why low energy availability can affect bone health and hormones • how social media can intensify body image and “perfect plan” thinking • gut health basics and why microbiome diversity comes from diet variety • a simple balanced meal structure using protein, carbs, fat, and colourful produce • quick carbohydrate ideas for pre-run energy and the afternoon slump • what body-led healing means and how to start listening to body signals • using a wellness journal to track food, digestion, sleep, and run feel • making baby-step changes so training stays enjoyable Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E189
August 15 · 23 min
Run Consistency That Actually Sticks
Send us Fan Mail We pick up our chat with running coach and author Elizabeth Clor, from building a following by sharing daily miles to what it takes to stand out on Instagram now. We also get into perfectionism, sports psychology, and simple habits that help beginners keep running when motivation dips. • starting on Instagram to promote a self-published running book and finding a long-term community • why the social media algorithm changed and what makes posts engaging today • turning years of blogging and journalling into a book that feels cathartic • the seven-year mental struggle behind a marathon plateau • working with a sports psychologist to address performance anxiety and perfectionism • letting go of Boston qualification pressure and running better as a result • beginner running tips on consistency, hydration, electrolytes, and fuelling • why some runs feel harder and why that does not equal lost fitness • how social media comparison affects new runners and ways to shut out the noise • running with a watch versus running by feel and keeping a long-term training log • favourite routes, variety, and running with friends when life is busy if you haven't listened to the first part, please check it out in our catalogue and give it a listen. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E188
August 8 · 21 min
From Treadmill To Marathon
Send us Fan Mail We talk with marathoner and author Elizabeth Clor about starting as a treadmill-only runner and building towards big goals through steady, smart training. We dig into what finally unlocked her jump in performance, and how to use strength work and running data without letting either derail progress. •finding running through aerobics classes and treadmill routines •making treadmill running less boring and more sustainable •moving from first road races to half marathon and marathon goals •common early injuries and how reading and community support help •breaking a marathon plateau with a structured plan and a coach •building mileage gradually to get faster while staying healthy •simple strength training for runners and why starting light matters •tracking miles and pace while learning to pace by feel •heart rate data as a tool rather than a trap for beginners Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E187
August 1 · 34 min
Triathlon For Runners
Send us Fan Mail We get honest about what “good” form feels like and why wasted energy is the quiet reason so many runners plateau or pick up injuries. Then we map a realistic route from running into triathlon, with simple swim and bike priorities that help you improve without burning out. • running efficiency as reducing wasted energy and keeping heart rate controlled • avoiding cross-body arm swing to protect hips knees and future injury risk • progressing drills from two feet to one foot to expose hip stability and glute strength • strength training expectations when legs feel heavy and form still matters • unilateral work and theraband exercises for better stability and power • picking five drills for five weeks to avoid the training plan rabbit hole • triathlon planning basics around location gear cost and time constraints • beginner triathlon swimming using fins and pull buoy to build feel breathing and aerobic capacity • head down position and stopping the bobble-head habit • high elbow catch as anchoring then moving the body forwards • cycling setup gears glute engagement and fueling for long rides • transitions and the mindset shift from single-discipline running to multi-sport efficiency "they can track me down on Instagram" "hit me up" Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E186
July 25 · 33 min
The Practical Running Technique Guide For Faster Safer Miles
Send us Fan Mail We talk with Coach Cath Spencer about why “perfect running form” is personal and how small technique tweaks can make running feel easier and reduce injury risk. We also dig into the mindset and practical steps that help runners move into triathlon without doing too much too soon. • Cath’s background in martial arts and how it shapes discipline and coaching • The real reason running technique matters: reducing wasted energy into the ground • Fast feet as a simple cadence drill for beginners and experienced runners • Using the alphabet to check breathing, pacing and relaxation • Common injury drivers: overstriding, heel striking, under-fuelling, excess load and rapid volume increases • How we introduce form changes without overwhelming athletes • Wall-lean practice to feel ankle-led lean and core engagement • Arm swing basics and the “thumb from hip to nip” cue Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E185
July 18 · 34 min
Run Smart Without Overthinking
Send us Fan Mail We keep running practical by talking through how to organise a week, when to add structure, and how to use data without letting it hijack your head. Amanda Brooks helps us separate what truly improves fitness from what simply creates pressure, from shoe choices to Strava habits. • practising early mornings to match race day routines • building consistency first before heavier workouts • introducing intervals by time and effort to learn intensity • using perceived effort to protect easy runs • treating heart rate as a tool not a judgement • understanding why everyday runners need different shoe reviews • avoiding injury surprises with carbon plated shoes • starting with simple upgrades like proper running socks • choosing Apple Watch or Garmin based on real needs • using Strava for community without comparison spirals • recognising real runner syndrome and claiming the identity • resetting goals and timelines to bring back enjoyment • respecting recovery seasons and adjusting plans when you feel great if you haven't heard the first part, please do check out our catalog and listen to part one. runto the finish.com is the website. Run to the finish on pretty much every social platform. after you listen to this podcast, go to their podcast. Amanda's Instagram Run to the finish Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E184
July 11 · 29 min
A Running Coach’s Guide To Consistency And Injury Free Progress
Send us Fan Mail We talk with running coach and author Amanda Brooks about learning to love running, cutting through modern training noise, and building fitness without obsession over pace. We focus on simple habits that reduce injury risk and make running fit real life, from easy effort to strength work and sleep. • Amanda’s path from multi-sport childhood to a half marathon that changes everything • Why Run to the Finish grows from personal blogging into coaching and practical guidance • How the running landscape shifts with social media, gear choices, and information overload • Common beginner mistakes, especially running too hard and chasing pace too soon • Building a base so tendons and joints catch up with cardiovascular gains • Strength training as essential for health, performance, and fewer injuries • Fuelling basics, including what to eat before and during longer runs • Treadmill comfort tips, from cooling to small pace and incline changes • Choosing morning or evening runs based on consistency and protecting sleep Amanda's Instagram Run to the finish Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E183
July 4 · 29 min
Hiking As An Endurance Sport
Send us Fan Mail Hiking becomes a serious endurance option for runners when you treat footwear, layers, and planning with the same care you give training. We learn how quickly things can go wrong with cold and wet conditions, and how skills, judgement, and simple systems keep you moving safely. • why hiking builds endurance differently from running • choosing trail runners over heavy boots for faster drying and less fatigue • using performance fabrics and a layering system that reduces sweat chill • what hypothermia feels like in real time and why it can happen in “sunny” places • planning routes around elevation, calories, food carries, and exit points • water strategy on trail, filtering, and when tablets fit • PLBs, satellite messengers, and why you still need map and compass skills • avoiding bad safety advice from social media and unreliable AI summaries • keeping core strength and mobility with yoga and simple strength work • the mental health benefits of getting away from noise and pressure If you haven't listened to part one, then please do go back in our catalogue. Belinda Coker's Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E182
June 27 · 23 min
Start Hiking With Confidence
Send us Fan Mail We talk with adventurer and writer Belinda Coker about how hiking helps her rebuild fitness, confidence, and joy after a tough decade. We connect hiking to running by breaking down endurance, strength, mindset, and the practical skills that keep you safe and steady on the trail. •an outdoors childhood in New Zealand with hiking and school trips •a COVID-era reality check that sparks change •joining a hiking group and learning from older, fitter walkers •using regular day hikes to build fitness before multi-day hikes •finding an inclusive hiking community and making trail friends •confidence coming from knowledge, planning, and skill-building •why hiking trains more muscles than pavement running •fuel, hydration, and electrolytes as core trail skills •mindful walking and managing pack weight to protect joints •Greenland’s Inuit trail, free huts, and meeting locals in harsh weather •dreaming big with the Pacific Crest Trail as a future goal Belinda Coker's Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E181
June 20 · 18 min
Ten Powerful Running Lessons From Coaches And Authors
Send us Fan Mail We bring you a best-of highlight reel of ten powerful moments that can change how you start, train, recover and think about running. We move from simple reasons people fall in love with running to practical tools for pacing, sleep, mindset and long-term progress. • running as the most accessible way to build a healthy habit • a late-life spark that leads to ultrarunning goals • consistency built through small daily actions that add up • keeping easy runs easy by using the talk test • challenging limiting beliefs and rebuilding confidence • running as transformation through grief, humour and identity shifts • sleep and recovery as the foundation for fitness adaptation • progress made through the small habits nobody sees • starting yoga later in life and still seeing rapid progress • mental strength, mantras and choosing “didn’t finish” over “didn’t start” Please do keep listening to Brian's Run pod, and you can go back and explore the full conversations in our library. Brian's Run Pod Website Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E180
June 13 · 34 min
Run Better By Moving Differently
Send us Fan Mail If you’ve ever wondered why your body can handle a training block for a few weeks, then suddenly feels stiff, fragile, or niggly, the answer might not be in another running session at all. I’m joined by Wendy Welpton, founder of Reclaim Movement and author of Move Well for Life, for a grounded chat about what modern life removes from our bodies and how runners can rebuild it through everyday movement. We dig into the quiet loss of play in adulthood, and how “convenience culture” trains us to avoid bending, squatting, balancing, climbing, and getting up and down from the floor. Wendy shares a refreshing mindset shift: don’t beat yourself up, just notice the moments you can choose a slightly richer movement option and then actually applaud yourself for doing it. Those tiny reps, repeated daily, are what shape your joints, tissues, and confidence as you age. Wendy also lays out her MOVING wheel, a practical framework for runners and non-runners alike: move more frequently, oppose repetition with variety, vary levels (including spending time on the ground), integrate load at the right time, nurture joy, and get outdoors. We talk through why the floor is such a powerful tool for mobility and longevity, how to start gently with cushions and short bouts, and why a body that moves in more ways tends to run with fewer repeat problems. If you want to keep running for life, this is the kind of conversation that changes what you do between runs. Subscribe for more, share this with a mate who’s always “too stiff for the floor”, and leave a review telling us what small movement choice you’re trying this week. Below is a link to Wendy's Website where you can more information about her books, courses and memberships https://reclaimmovement.co.uk The Kindle version of Move Well for Life is 99p throughout June 2026. Wendy's Instagram Happier Hips Website Wendy's Book Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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S1 · E179
June 6 · 31 min
Move Better Between Runs
Send us Fan Mail We talk with Wendy Welpton about how a love of running turned into years of chronic pain, and why healing starts when we stop treating the body like separate parts. We dig into natural movement, movement variety, and the small daily changes that help runners rebuild confidence and move well for life. • Wendy’s early relationship with exercise, outdoor time, and solo sports • getting into running as a practical way to move around family life • the sudden injury that ends running and triggers chronic pain • gaps in diagnosis and why symptom-led rehab can miss root causes • treating movement as a whole system, including alignment and patterns • mindset, fear of flare-ups, and rebuilding trust in the body • why “nothing wrong on a scan” can still leave real pain • pain cycles, nervous system sensitivity, and constant pain checking • natural movement as an antidote to modern sedentary habits • adding variety beyond linear walking and running through everyday movement. Below is a link to Wendy's Website where you can more information about her books, courses and memberships The Kindle version of Move Well for Life is 99p throughout June 2026. https://reclaimmovement.co.uk Wendy's Instagram Happier Hips Website Wendy's Book Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod
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