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Runners FM

Victor Urquhart Smångs

A podcast focusing on anything and everything to do with running. Subscribe on Spotify and Apple Podcasts to be more entertained on your journey towards becoming a better runner.

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29 episodes
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Avg 1 hr 20 min
English

Episodes 29

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October 28 · 33 min
105. The Valencia Half Marathon Recap
Victor and Nils sat down, in Santa Pola, with Jan Lukas Becker and Jona Bodirsky to recap their Valencia Half Marathon performances! Jan Lukas clocked an impressive 61:30, just 10 seconds off his PB, while Jona ran a new personal best of 62:29! We talked about their training leading into the race, their preparations, and how it all felt out on the streets of Valencia on race day. GOOD STUFF! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guests: Jan Lukas Becker @jlb_roadrunner Jona Bodirsky @jonabodirsky Nils Holmqvist - Nils' Strava CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
October 14 · 1 hr 5 min
104. The Injury Update (with Fartlek Fred)
Victor and guest Fartlek Fred sit down to talk about Victor’s ongoing injury struggles, the latest developments and what this all means for his sub2:10 Valencia Marathon project. We also head over to Life Lab in Stockholm to put Fred through a proper lab test, checking his LT1 and LT2 as he prepares for his sub10 minute 3000m attempt in January. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Fredrik Molin @fartlekfred Fredrik's YOUTUBE CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
October 7 · 1 hr 43 min
103. The Jimmy Whelan Marathon Debut
Less than a year after switching from pro cycling to running, Jimmy Whelan ran 1:01:37 in his first half marathon. Since then, he’s just kept getting faster. Now it’s time for the big one. This weekend Jimmy makes his MARATHON debut in Melbourne. We got him on the pod to talk about the training, the fuelling and how he’s preparing for 42.2K for the first time. Code for 15% off GEL 40 Mango (all quantities) JIMMYFM15 - valid until Sunday 18th October. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Jimmy Whelan @jimmywhelann Jimmy's Youtube Jimmy's Strava CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
September 30 · 57 min
102. The Norwegian Singles Experiment (with Fartlek Fred)
This week we sat down with Fredrik Molin, the creator behind the YouTube channel Fartlek Fred. Fredrik has been experimenting with the Norwegian Singles Method over the last few years with great results. Now he has a new idea: becoming a great middle distance runner, with some guidance from Victor, and then of course, a very nerdy lab protocol. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Fredrik Molin @fartlekfred Fredrik's YOUTUBE CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
September 23 · 57 min
101. The World Champs (with Nils and Mads)
I sat down with Nils and Mads in Sparta’s legendary clubhouse under Østerbro Stadium to talk about day one of the 2026 World Road Championships in Copenhagen. Race talk, first impressions and, of course, some nerdy physiology discussions. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guests: Mads Taesboel - @madstaesboel Nils - Nils on Strava CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
September 9 · 1 hr 40 min
100. The Original (with Andreas Almkvist)
Episode 100. Andreas Almkvist is back in the podcast booth. We talk about the year since leaving the Runners FM project, photography, running, work, life and stuff beyond running. A proper original Runners FM conversation. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Andreas Almkvist @aalmkvist CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
September 2 · 1 hr 15 min
99. The Science of the Marathon (with John Davis)
This week we’re joined by John Davis, author of "Marathon Excellence For Everyone" and the man behind Running Writings. We also put the method into practice, with plenty of ideas that will feel familiar to fans of Renato Canova, and take a look at Victor’s Valencia Marathon build. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: John Davis @runningwritings John's website: runningwritings.com Sign up to John's newsletter here Link to "Marathon Excellence For Everyone" book here CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
August 19 · 1 hr 16 min
98. The European Champion (with Arnaud Dely)
This week we sat down with European Duathlon Champion Arnaud Dely. We talk about his training, how he combines running and cycling throughout the week, lactate testing, the influence of Jan Olbrecht, and what it takes to compete at the highest level in duathlon. If you’re interested in combining running and cycling, you don’t want to miss this one. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Arnaud Dely @arnauddely, Arnaud on Strava CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
August 12 · 50 min
97. The Colchester 5k Race Report (with Nils & Ben)
Nils and Ben join Victor for a full Colchester 5k race report. We break down the race, talk training and look ahead to our autumn goals. Good stuff! Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guests: Nils https://strava.app.link/KP698gpnx5b Ben Felton @BenIsRunning CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
August 5 · 1 hr 16 min
96. The Nomio Effect (with Evan Jager)
Olympic silver medallist Evan Jager joins us to talk about the biggest moments of his career, his work with Nomio, what he’s learned from visiting some of the world’s best runners, and why he’s excited to see what he can do over the marathon. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Evan Jager @evanjager CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
July 29 · 1 hr 57 min
95. The Comeback (with Yolanda Ngarambe)
Yolanda Ngarambe joins us on this week’s Runners FM. After her first ever stress fracture, she came back to win bronze in the Swedish 1500m Championships last weekend. We talk rehab, representing Sweden on the world stage, the books that shaped her summer, and what’s next. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Yolanda Ngarambe @yo.ngarambe CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
July 22 · 1 hr 44 min
94. The Performance Ceiling (with Mads)
We’re very happy to have Mads back on Runners FM again. In this episode we talk nutrition, energy availability and why under fuelling might be the biggest thing holding runners back. Plus we chat about some of the latest supplement trends from the Tour de France. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Mads Taersboel @madstaersboel Mads website: peak4ever.com CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
July 15 · 1 hr 49 min
93. The Art of Longevity (with Anton Myhrvold)
This week I finally got to sit down with my good friend Anton Myhrvold for a conversation about longevity, consistency and passion. Anton has been one of Sweden’s best skateboarders for more than 20 years. We talk about the crazy years in Barcelona riding for Sweet Skateboards, how his mindset has changed over time, and why he’s taking care of his body more seriously today than ever before. There’s a lot runners can learn from Anton. Not because he runs, but because he’s managed to stay passionate, healthy and performing at a high level for so many years.This conversation was a pure joy. We could have kept going for many more hours. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Anton Myhrvold @antonmyhrvold Watch Anton on Thrasher Magazine's YT channel here! CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
July 8 · 1 hr 20 min
92. The Mastermind (with Mads Taersboel)
Mads Taersboel is back on Runners FM! Victor’s coach and the mastermind behind his training blocks joins us to break down the build that led to the best shape of Victor’s career before the Berlin Half Marathon. We also dive into one of the biggest lessons from the year: nutrition and fueling. Mads explains how to fuel properly to reduce injury risk and support high volume training, before sharing his thoughts on the road back and the plan for the Valencia Marathon. You don’t want to miss this one. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Mads Taersboel @madstaersboel Mads website: peak4ever.com CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
July 1 · 1 hr 6 min
91. The Lactate Lesson with Aktivitus (in Swedish)
Den här veckan gästas vi på Runners FM av Johan och Jeff från Aktivitus för att prata om laktatbaserad träning. Vad är egentligen laktat? Varför har tröskelträning blivit så populärt? Och hur kan du använda laktatmätning för att träna smartare? Vi passar också på att berätta om vårt Runners FM x Aktivitus event på Downtown Camper i Stockholm den 11 juli. Dagen börjar med ett föredrag där vi går igenom grunderna i tröskelträning, hur du kan använda laktat i din träning och vilka misstag som är vanliga. Därefter ger vi oss ut på ett gemensamt tröskelpass där vi mäter laktat live. Hoppas vi ses på Downtown Camper den 11 juli! LINK TO EVENT: https://www.aktivitus.se/smangs2026/ Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guests: Aktivitus @aktivitus CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
June 24 · 1 hr 25 min
90. The things i wish i knew before chasing this sport at the highest level (with matthanso)
Matthew Hansen (aka matthanso) has been a dream guest for Runners FM ever since we launched the podcast. From day one, we knew we wanted to have him on the show. Last month, Matt published a brilliant blog post on his coaching platform, Infinite Threshold Coaching, titled “things i wish i knew before chasing this sport at the highest level.” After reading it, we knew we had to get him on the podcast to dive deeper into the ideas behind it. In this honest and thoughtful conversation, Matt and Victor unpack the lessons, mistakes, and insights Matt has gathered throughout his running journey, discussing everything from training and performance to mindset and personal growth. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Matthew Hansen @matthanso Matt's coaching website: infinitethresholdcoaching.com CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
June 17 · 53 min
89. The Jonny Dahlke
This week’s episode was recorded in Berlin with Jonny Dahlke, the day after his successful pacing job at the MAS 5K Elite Road Race. Alongside discussing what it’s like to pace a 5K at 2:40/km, we dive into Jonny’s running career, his future goals, and some nutrition topics from the perspective of two MNSTRY athletes. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Host: Victor Urquhart Smångs @victorsmangs Guest: Jonny Dahlke @jonnydlk CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
June 3 · 1 hr
88. The Stockholm Marathon (Frej’s Race Report)
He did it. 7th place at the Swedish Marathon Championships. It wasn’t pretty all the way through. There were good patches, bad patches and a few moments where things got really tough. We sit down and go through the race from the gun on Lidingövägen to the final celebratory lap inside Stockholm Olympic Stadium. Good stuff! RunnersFM is recorded at Downtown Camper - our fav hotel in Stockholm! Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
May 27 · 1 hr 4 min
87. The Stockholm Marathon Week
The biggest week in the Swedish running calendar is finally here. In this week’s episode we dive into Frej’s final Stockholm Marathon preparations and take a closer look at the field for the Swedish Championships. With the start list now out, is a top 10 finish actually possible? Good stuff! RunnersFM is recorded at Downtown Camper - our fav hotel in Stockholm! Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
May 20 · 1 hr 17 min
86. The Last Marathon Prep (with Mads)
The last 10 days before Stockholm Marathon. How should you think and prepare during the final days before race day? Coach Mads joins us for a chat about the final preparations before the marathon: carb loading, heat training, fueling, sleeping well, not messing with your routines and how to think around the last sessions before race day. Probably a good one to listen to if you’re running Stockholm next weekend! Good stuff! Runners FM is recorded at Downtown Camper in Stockholm - the best hotel in town! Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar Guest: Mads Taersboel @madstaersboel CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.

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