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.

Hosted on Acast. See acast.com/privacy for more information.

Subscribe Listen in podnod RSS feed Show website

98 episodes
Updated Wednesday

Episodes98

Newest first

March 4 · 1 hr 44 min
75. The 4th Q&A + Reunion
The boys are back in the podcast booth, at Downtown Camper, after Victor’s time at the Santa Pola Camp. With four weeks to go until the Berlin Half Marathon, they chat through the plan leading into their PB attempts and how training is shaping up. They also dig deep into nutrition and supplements after loads of listener questions on both. Good stuff! 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.
February 25 · 59 min
74. The Jake Barraclough
In this week’s episode, we finally welcome our most requested guest yet. We caught up with Jake Barraclough (Ran To Japan) directly from Japan. Tune in for an engaging conversation about Jake's Japanese-style training methods, his crazy high mileage and his middle distance training. We also also discuss Jake's Brooks shoe rotation, his ambitious goals for 2026, and much more. You don’t want to miss 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: Jake Barraclough @rantojapan (Jake's YouTube) CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE Hosted on Acast. See acast.com/privacy for more information.
February 18 · 58 min
73. The Barcelona Half Marathon race reports with Jan Lukas Becker and Ben Felton
The boys are back after a hugely successful weekend in Barcelona! This episode is all about the action at the 2026 Barcelona Half Marathon. Hear Frej’s story about his personal best performance, as well as Victor’s strong pacing effort that helped Ben Felton achieve a new PB of 65:22. We also get a magical race report from the fastest runner at the Santa Pola camp, Jan Lukas Becker, who smashed his PB with an impressive 61:20 finish, as well as Ben's race report. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar Guests: Jan Lukas Becker @jlb_roadrunner Ben Felton @ben_is_running CHECK OUT THE RUNNERS FM TV YOUTUBE CHANNEL HERE Hosted on Acast. See acast.com/privacy for more information.
February 11 · 54 min
72. The Barcelona Half Marathon chat with Ben Felton
In this episode, leading up to the Barcelona Half Marathon, the boys are joined once again by Ben Felton (Ben is Running), who looks to be in the best shape of his life. The focus is on this week’s race in Barcelona, with all of them taking part. You’ll hear each runner’s goals and expectations as they prepare to battle it out on the streets of Barcelona this Sunday. 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: Ben Felton @ben_is_running We have a new YOUTUBE Series, too! Check it out here. Hosted on Acast. See acast.com/privacy for more information.
February 4 · 1 hr 12 min
71. The Half Marathon preparations
The boys are getting ready for next week’s Half Marathon in Barcelona. Frej is back in Stockholm while Victor is at a training camp with friends in Santa Pola, Spain. For the third time, they welcome nutritionist Robert Gorgos from MNSTRY to the show. Tune in as Robert shares insights on some exciting new race preparation products from MNSTRY and explains how to prepare for a Half Marathon in the best possible way. Use the code IMMUNESTICK20RFM to get 20% off the Immune Stick at MNSTRY! 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: Robert Gorgos from MNSTRY @mnstry.nutrition Watch our new Youtube Series here! Hosted on Acast. See acast.com/privacy for more information.
January 28 · 58 min
70. The Alicante Trip
The boys are recording this episode live from a Brooks event in Alicante, Spain. Frej is coming off a huge performance, smashing his indoor 3000m personal best by 16 seconds with Victor on pacing duties. They’ve also officially locked in their first A-goal race of the season: the Berlin Half Marathon for both of them. Tune in to hear their race goals and what’s coming next. And also hear about our fun new YouTube vlog, Runners FM TV. Good stuff! Check out our new YouTube Vlogg HERE Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar Hosted on Acast. See acast.com/privacy for more information.
January 21 · 1 hr 28 min
69. The Base Training with Mads
The boys are finally back together in the podcast booth for the first time in nearly three months, and the energy is predictably high! They’re joined by their favourite Dane, Mads Taersboel, for a deep dive into base training, the different energy systems, and what we’re really trying to achieve at this stage of the season. 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: Mads Taersboel @madstaersboel Hosted on Acast. See acast.com/privacy for more information.
January 14 · 1 hr
68. The Anton Gustafsson
In this week’s episode, the boys are joined by Swedish ultra runner Anton Gustafsson. Anton is a three time Swedish 100km champion who regularly logs 270km training weeks. Tune in to hear how easy he thinks it will be to run a sub30 10k and whether he enjoys being called the Swedish Jake Barraclough. There was also some live drama during the podcast recording that you won't want to miss (yes, Victor is fine). 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: Anton Gustafsson @antonblubb Hosted on Acast. See acast.com/privacy for more information.
January 8 · 2 hr 18 min
67. The Past and the Future
The first episode of 2026! The boys look back at their 2025 results and start planning for the 2026 spring season. There’s some solid reflection and analysis, and the motivation is high going into the new year. Ben Felton also sent us a message where he shares some inspiring time goals for his 2026 season. 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: Ben Felton @ben_is_running Hosted on Acast. See acast.com/privacy for more information.
Dec 17, 2025 · 57 min
66. The Hendrik Pfeiffer
In this week’s episode, we’re finally releasing our training talk with Hendrik Pfeiffer. Victor and Hendrik sat down for a great conversation about his training back in August 2025 and we’ve been saving it until now. Coming off a huge new personal best of 2:06:45 in Valencia, there’s no better time to hear how one of Europe’s top marathoners trains and prepares for peak performance. This one’s packed with great marathon insight. 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: Hendrik Pfeiffer @hendrik_pfeiffer Hosted on Acast. See acast.com/privacy for more information.
Dec 10, 2025 · 1 hr 12 min
65. The Valencia Report
This week on Runners FM, the boys chat through everything that happened in Valencia last weekend. A few speedy and entertaining runners sent in their race reports, giving the pod lots to dig into. Meanwhile, Frej and Victor both cleared 200+ km last week as they keep building toward fast half marathon times in 2026. 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 Race Reports: Jonathan Dahlke @jonnydlk Jasper McDowell @running_with_jasper Martin Egebjerg Olesen @meothemachine Hosted on Acast. See acast.com/privacy for more information.
Dec 3, 2025 · 1 hr 16 min
64. The Return of Matt Fox
Matt Fox is back on Runners FM! In this week’s episode, we check in with a former guest you’ve been begging to have back on the show. MATT FOX shares his thoughts on how to crack a sub2:20 marathon, dives into some of life’s bigger questions, and lets us in on what’s going on in his world right now. You don’t want to miss 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: Matt Fox @mattinglisfox Hosted on Acast. See acast.com/privacy for more information.
Nov 26, 2025 · 44 min
63. The San Sebastián Marathon Race Report
This week is all about Frej’s race report from San Sebastián. How did it feel coming off the good vibes at the NYC Marathon? Could he dial in, stay focused, and deliver at full capacity once again? Tune in to hear our guy tell the story of his final race of the year, where the goal was a solid new PB. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar Hosted on Acast. See acast.com/privacy for more information.
Nov 19, 2025 · 2 hr
62. The Mads Knowledge Bombs & Frej's PB Dreams
In this week’s episode, you’ll get Mads answers to last week’s nerdy Q&A questions. We promise there’s plenty of great knowledge coming your way. It’s also Frej’s marathon week, so the episode kicks off with all his thoughts on how he’s planning to attack a new PB down in San Sebastián. It’s one of our longest episodes yet. Perfect for your Sunday long run. Good stuff! 00:00 Victor & Frej 45:36 Victor & Mads 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 Hosted on Acast. See acast.com/privacy for more information.
Nov 14, 2025 · 1 hr 2 min
61. The Third Q&A
The guys get together to talk about where they’re at right now. Frej is gearing up for the San Sebastián Marathon, and Victor is slowly easing back into training, with the Barcelona Half Marathon as his next big goal. They also take time to answer some great questions that came in through the Q&A folder. Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar Hosted on Acast. See acast.com/privacy for more information.
Nov 6, 2025 · 1 hr 11 min
60. The Marathon Race Reports
Frej and Victor both tackled a marathon last weekend and boy, do they have stories! In this week’s episode, the boys spill the beans on their epic race adventures from New York and Auckland. One of them just had the week of a lifetime, while the other… well, let’s say it wasn’t exactly one for the highlight reel. Running life is full of highs, lows, and everything in between. But quitting? Not an option. Good stuff! Follow us at @runnersfm on IG Join the chat in our Strava Group. Hosts: Victor Urquhart Smångs @victorsmangs Frej Ersa Engberg @frejkutar Hosted on Acast. See acast.com/privacy for more information.
Oct 29, 2025 · 1 hr 3 min
59. The Marathon Week
The boys are preparing for this week’s marathons. Victor is running his debut marathon in Auckland and Frej is running the NYC marathon. They also go through the very inspiring results from Valencia Half Marathon - Andreas Almgren set a European Half Marathon record and Alfie Manthorpe ran fast and provided us with some good heat data from his CORE monitor which he wore during the race. 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 Hosted on Acast. See acast.com/privacy for more information.
Oct 22, 2025 · 54 min
58. The Australia Report
Victor has landed in Australia and is preparing for his marathon debut next week. Frej has been pacing his little brother, Noa, during this year’s very interesting version of Uppsala marathon where a bomb in the middle of the course made the biggest headlines. 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 Hosted on Acast. See acast.com/privacy for more information.
Oct 14, 2025 · 1 hr 38 min
57. The Marathon Chat with Mads
In this episode the boys are joined by their favourite Dane, Mads Taersboel, to talk about Marathon preparations. Victor ran 32km at the Malmö Marathon last weekend and is starting to get excited about his marathon debut in Auckland on November 2. Frej has put in some good marathon sessions and is also starting to feel fit for a new marathon PB attempt coming up in San Sebastian. 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: Mads Taersboel @madstaersboel Hosted on Acast. See acast.com/privacy for more information.
Oct 7, 2025 · 1 hr 42 min
56. The Swedish 10k Champs feat. Sebastian Lörstad
The boys have been running the Swedish 10k Champs. Frej had a great day and ran a massive PB (and importantly beat William Poromaa!) Victor wasn’t as happy with his performance and just wants to put the race behind him. Today's special guest is the winner of the 10k Swedish Champs, 17-year-old star talent Sebastian Lörstad! He came to visit the podcast booth to tell us about his race, his training and we get some insight into how it is to be the most promising running prospect in the country! You don’t want to miss this one. 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 Special Guest: Sebastian Lörstad @sebastianlorstad Hosted on Acast. See acast.com/privacy for more information.