Runners FM

Victor Urquhart Smångs & Frej Ersa Engberg

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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98 episodes
Updated Wednesday

Episodes98

Newest first

Wednesday · 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.
May 13 · 1 hr 38 min
85. The Stockholm Marathon Guide (with Emma Fridsell)
This week we sat down with Emma Fridsell at Downtown Camper for a full Stockholm Marathon chat ahead of race day. We answer all of Emma’s marathon questions, from nutrition, carb loading and caffeine to pacing, race day nerves, electrolytes and gels. We’re also breaking down the Stockholm Marathon course, atmosphere, Västerbron and what first-timers should expect from the day. A good guide for anyone running Stockholm in a couple of weeks. 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: Emma Fridsell @emmafridsell CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
May 6 · 1 hr 36 min
84. The Lactate Chat (with Dan Breen)
This week’s podcast: a deep dive with Aussie coach Dan Breen (Arete, Sydney) on lactate, training protocols, periodisation and how to dial in intensity in training. Plus, time in the podcast booth with Victor and Frej, catching up on their training weeks and Frej’s win at the Västerås Half Marathon. 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 Guests: Dan Breen @areteperform www.areteperform.com/ CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
April 29 · 1 hr 29 min
83. The Nomio 10k (with Ben Felton and Jacob Simonsen)
In this week’s episode, we’re joined in the podcast booth by Ben Felton and Jacob Simonsen. They both ran the Nomio 10K in Bålsta, just outside Stockholm last Sunday. Listen to their race reports and hear what’s next on their radar for the rest of 2026. 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 Guests: Jacob Simonsen @jacobssimonsen Ben Felton @ben_is_running CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
April 22 · 1 hr 51 min
82. The Comeback (with John Kingstedt)
This week, we sat down in the podcast studio at Downtown Camper with Swedish elite runner John Kingstedt. He’s been through a tough few years, and just a year ago running wasn’t even on the table. Last weekend, he returned to run a marathon PB in Hannover. Listen to this powerful comeback story as John opens up about depression, doubt, and the road back. Good stuff! Runners FM is recorded at Downtown Camper in Stockholm. Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar Guest: John Kingstedt @johnkingstedt CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
April 15 · 1 hr 19 min
81. The Cole Gibbens
This week, Frej joins us straight from Hannover, where he’s just celebrated a big success. Pacing his younger brother Noa to a new marathon PB and a Swedish Championship qualifier for the Stockholm Marathon. Cole Gibbens also joins the boys to talk about his build-up to the London Marathon which unfortunately ended (just like Victor’s Stockholm Marathon build) with a stress reaction. A great conversation full of lessons learned and excitement for what’s ahead. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar Guest: Cole Gibbens @colerunning Cole's YouTube is here. CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
April 8 · 1 hr 8 min
80. The Jake Smith
The boys are back in the podcast booth at Downtown Camper to talk about their build up to Stockholm Marathon. Victor shares some unfortunate news following his MRI scan, while Frej is fired up to kick off his marathon training. They’re joined by British elite runner Jake Smith, who brings insight and motivation from his own build towards the London Marathon. One of the best episodes yet! Don’t miss this one. 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 Guest: Jake Smith @jakeliamsmith98 CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
April 1 · 1 hr 40 min
79. The Berlin Half Marathon Recap
The boys were in Berlin last weekend for their first A-goal race of the season. They’re diving into everything that went down in Germany, with race reports and a solid recap from the sub65 man Ben Felton (Ben Is Running). Tune in! 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 Guest: Ben Felton @ben_is_running CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
March 25 · 1 hr 29 min
78. The Berlin HM race week
It’s Berlin race week, and the boys are lining up for their first A-goal race of the season. The past few weeks haven’t been without challenges, but in this episode, the goals are set. Tune in for a look at their final workouts, how they’re sharpening up, and the supplements they’re using in the last stretch to make sure those PBs get smashed in Berlin. 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.
March 18 · 1 hr 27 min
77. The Cooper Cawthra
On this episode, we welcome Cooper Cawthra! Just one month after signing with Under Armour to join the Mission Run Professional Team, he made a statement in Boston, running 3:33.85 to shave three seconds off his 1500m PB 🤯 In this week’s episode, you’ll hear Cooper’s incredible journey, from essentially recruiting himself into college and Texas A&M University to now competing with the best in the world and chasing Olympic dreams. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar Guest: Cooper Cawthra IG: @cooper.cawthra Strava: https://www.strava.com/athletes/47975047 CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE! Hosted on Acast. See acast.com/privacy for more information.
March 11 · 1 hr 40 min
76. The Kristine Eikrem
In this week’s episode, we’re very happy to welcome the extremely talented Norwegian runner Kristine Eikrem. Kristine recently made her marathon debut in Tokyo, running an impressive 2:28:57. Tune in to hear about her journey from a standout junior athlete to a high-altitude marathon grinder. There’s plenty of great insight to take away from this one. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar Guest: Kristine Eikrem @kristineeikrem Check out Kristine's coaching website here CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE Hosted on Acast. See acast.com/privacy for more information.