RunPod

Global

Welcome to RunPod, the weekly run club you can join simply by listening. In this series Jenni Falconer welcomes special guests who share that passion for running. Together they’ll discuss the challenge, reward and sometimes obsession of pounding the pavement whilst asking what drives us to run, why some catch the bug more than others, and how it can transform the lives of those who do it. Along the way, you'll hear top training tips, monumental mistakes and some inspirational stories. So, whether you’re a seasoned marathoner, treadmill trainer, fitness guru or simply putting off that Sunday jog, RunPod is here for you.

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636 episodes
Updated Yesterday

Episodes636

Newest first

Sep 9, 2025 · 4 min
The Power Playlist! Adam Woodyatt
Eastenders legend Adam Woodyatt discusses what he listens to when he runs on The RunPod Power Playlist - and no, it’s not the “Doof-doof-doof-doof-do-doof-doof… DOOF!” soundtrack we all secretly hoped! Adam Woodyatt's Main Episode of RunPod is out now!
Sep 7, 2025 · 2 min
The Extra Mile! What Is The 10 Minute Rule Of Running?
Ever wondered why the first few minutes of a run feel the toughest? In this episode, Jenni unpacks the 10 Minute Rule of Running - a small but powerful mindset shift, perfect for days when motivation is low or the weather isn’t on your side. Discover why patience pays off on the pavement and how this simple approach can turn a tough start into a great run. Main Episodes of RunPod with guests are available every Friday!
Sep 4, 2025 · 49 min
Adam Woodyatt
Doof-doof-doof-doof-do-doof-doof… DOOF! You’ll know him best as Ian Beale from EastEnders, but this week Adam Woodyatt trades Albert Square for Leicester Square with Jenni in the RunPod Studio! Jenni has been begging Adam to come on the show for ages - and finally, she’s got him! From coming to her rescue at the London Marathon, to sharing his passion for putting one foot in front of the other, Adam proves that running is a true love of his life. As he says: “It’s not about running a marathon, it’s about doing a marathon.” In this episode, Adam chats about how running keeps him grounded, what keeps him motivated, and even imagines what it would be like if the EastEnders writers gave Ian Beale his very own marathon storyline - just don’t give him another wife! Whether you’re an EastEnders fan, a seasoned runner, or just looking for a bit of inspiration to lace up your trainers, this episode will keep you smiling all the way around the block.
Sep 2, 2025 · 9 min
The Power Playlist! Lily Canter and Emma Wilkinson
Jenni is joined by journalists, runners, and co-authors Lily Canter and Emma Wilkinson - the powerhouse duo behind Ultra Women: The Trailblazers Defying Sexism in Sport. Their groundbreaking book celebrates the women breaking barriers in endurance events and proves that stamina knows no gender. So what do two powerful women like Lily and Emma listen to when they run? you'll have to listen and find out! Lily and Emma's Main Episode of RunPod is available to listen to now!
Aug 31, 2025 · 2 min
The Extra Mile! What is Zone 2 Running?
In this episode, Jenni break sdown the science and simplicity of Zone 2 running - the sweet spot of endurance training. Discover how heart rate training can transform your runs, why Zone 2 is the foundation every runner should build on, and how going “slow” can actually make you faster, stronger, and more resilient. Just like laying down solid foundations before building a house, Zone 2 training is where long-term success begins. Main Episodes of RunPod are available every Friday - you can catch up on older episodes now!
Aug 28, 2025 · 43 min
Lily Canter and Emma Wilkinson
This week on RunPod, Jenni is joined by two guests who live and breathe the sport of running: Lily Canter and Emma Wilkinson. Together, Lily and Emma are also the co-authors of Ultra Women: The Trailblazers Defying Sexism in Sport - a groundbreaking book that shines a light on the women smashing barriers and proving that endurance has no gender limits. Drawing on science, storytelling, and lived experience, they reveal how women are outlasting men in ultra events, and why the running world needs a rethink. Lily and Emma bring boundless passion to a sport that doesn’t get harder with age - it evolves with you. From the joy of a first 5K to the grit of 100-mile ultras, running is a journey that shifts shape as life changes, and these two know that better than most. This episode will give you the motivation - and the evidence - to lace up and keep going.
Aug 26, 2025 · 7 min
The Power Playlist! Matthew Wood
He’s the man behind the races that get you moving - RunThrough Events Race Director, Matt Wood. While most events ban headphones, when he’s free to plug in on a long run or tough training session, what’s on his playlist? Matt's Main Episode of RunPod is available to listen to now!
Aug 24, 2025 · 2 min
The Extra Mile! Who Is David Goggins And What's His Rule Of Running?
Jenni dives into the world of David Goggins - former Navy SEAL, ultramarathoner, and best-selling author renowned for his extreme endurance and unbreakable mindset. What’s behind the hype, and what can we learn from someone who constantly pushes body and mind to the limit? It's time to discover why you’re more capable than you think. Main Episodes of RunPod are available every Friday you can catch up on previous episodes now
Aug 21, 2025 · 50 min
Matthew Wood
This week on RunPod, Jenni is joined by Matt Wood, co-founder of RunThrough UK and lifelong running enthusiast. From winning national titles to building one of the UK’s biggest running communities, Matt’s passion for the sport shines through. He shares his journey, the inspiration behind RunThrough, and his pick of the best runs you can do across the UK. Expect tips, stories, and plenty of motivation to get you lacing up your trainers!
Aug 19, 2025 · 4 min
The Power Playlist! with Tony Audenshaw
Emmerdale actor and running enthusiast Tony Audenshaw shares the tracks that are perfect for pounding the pavements. When he’s not tuning into birdsong, he’s blasting one of his many aptly named mixes-like RUNNNNNN or RUN RUNNN-to keep the tempo high and the miles flying. Tony's Main Episode of RunPod is available now!
Aug 17, 2025 · 2 min
The Extra Mile! What Is The 80% Rule In Running?
In this quick but eye-opening episode of RunPod: The Extra Mile, Jenni breaks down the 80% rule and why most of your runs should actually be easy. Learn how slowing down can help you run faster, build endurance, avoid burnout, and stay injury-free. Less grind. More gain. This simple shift could completely change the way you train. Main Episodes of RunPod are released every Friday, you can catch up on episodes now!
Aug 14, 2025 · 51 min
Tony Audenshaw
In this heartfelt episode of RunPod, Jenni is joined by Emmerdale’s Tony Audenshaw- actor, passionate runner, and proud marathoner with more than a few fancy-dress records to his name. Tony shares the story of how running transformed his life- from struggling through his first marathon to chasing sub-three-hour times, tackling ultramarathons, and finding joy on the trails. He opens up about his late wife Ruth, their shared love of running, and how he honoured her memory at this year’s London Marathon while raising vital funds for pancreatic cancer research. From the camaraderie of running clubs to the quiet strength found on Peak District trails, Tony reflects on resilience, ageing, injury, and the simple magic of putting one foot in front of the other. Whether you’re chasing PBs, starting Couch to 5K, or just need a reminder of the joy running can bring, this is an uplifting conversation about community, perseverance, and the miles that shape us.
Aug 12, 2025 · 5 min
The Power Playlist! with Lina Nielsen
This week on The RunPod Power Playlist, Jenni is joined by the phenomenal Lina Nielsen - Team GB sprinter, fierce competitor, and master of getting into the zone. Lina shares the music that fuels her warm-up routine and flips the switch into fighting mode. From the tracks that sharpen her focus to the beats that unleash her inner power, discover the audio that helps her hit the start line ready to give it everything. Listen to Lina's Main Episode of RunPod - out now!
Aug 10, 2025 · 2 min
The Extra Mile! The Benefits Of Stretching, And Which Stretches Help Runners Most
Stretching - it’s one of the simplest yet most overlooked ways to support your running long-term. In this Extra Mile Bonus Episode, Jenni dives into the importance of flexibility, why you shouldn’t skip your stretch, and how a few extra minutes can make a big difference. Don’t forget - you can catch up on main episodes of RunPod every Friday!
Aug 7, 2025 · 49 min
Lina Nielsen
In this powerful episode of RunPod, Jenni is joined by Elite British 400m hurdler, yoga instructor, and mental health advocate Lina Nielsen. A proud member of Team GB, Lina opens up about the incredible highs and hidden struggles behind life as a top-tier athlete - including her journey living with multiple sclerosis and the resilience it takes to compete at the highest level. Lina shares how running has shaped her life both on and off the track, and why vulnerability is a form of strength. From stadium roars to moments of solitude, this is a conversation about endurance, identity, and the power of movement. Whether you're chasing PBs or just looking for some motivation, this episode will leave you uplifted, inspired, and ready to run your own race.
Aug 5, 2025 · 8 min
The Power Playlist! Iain Liam Ward
This week on The RunPod PowerPlaylist, Jenni welcomes an unstoppable force - Iain Ward, aka The King of Chemo. Diagnosed with terminal brain cancer, Iain isn’t just fighting - he’s running. Running to raise awareness, to raise funds, and to prove that purpose can outrun even the darkest diagnosis. Iain’s playlist is what he calls “Licorice Allsorts” - a mix of upbeat tracks with a strong lean into rock. Think powerful riffs, driving beats, and tunes that light a fire in your legs when you need it most. Tune in, turn it up, and run like The King of Chemo. Listen to Iain's Main Episode of RunPod - out now!
Aug 3, 2025 · 2 min
The Extra Mile! Can An Ice Bath Help My Running? And Is It Best Before, Or After A Run?
Jenni loves ice baths - but is plunging into freezing water just a shivery fad, or could it actually help your running recovery? In this episode of The RunPod Extra Mile, Jenni explores whether ice baths are worth the chill, and if you should take them before or after a run. Disclaimer: This episode reflects Jenni’s personal opinion and experience. Always consult a doctor or qualified professional before trying an ice bath or making changes to your health and running routine.
Jul 31, 2025 · 51 min
The King of Chemo - Iain Liam Ward
Each week on RunPod Jenni meets someone remarkable, inspiring, and fascinating - and this episode is no exception. Joining us in the studio wearing his signature crown is Iain Liam Ward, better known as The King of Chemo. Diagnosed with brain cancer in 2019, Iain made a bold decision: instead of slowing down, he launched a mission to break the world record for the most money ever raised for charity through running. Since then, he’s completed marathon after marathon-often while undergoing treatment-proving that cancer might change your life, but it doesn’t have to stop it. Iain’s story is one of defiance, purpose, and unbelievable grit. With raw honesty, humour, and a crown firmly on his head, he’s rewriting what it means to live with terminal illness - and running every step of the way for a cause bigger than himself. If you’re looking for motivation, hope, and a reminder that life begins where comfort ends - this episode will stay with you long after the final mile Follow Iain on YouTube, Instagram and TikTok Now! @thekingofchemo
Jul 29, 2025 · 5 min
The Power Playlist! Amy McCulloch
Bestselling Author and Runner Amy McCulloch shares the tracks and podcasts that power her runs and keep her motivated on the move. Plus, hear about her new thriller Runner 13, out now on hardback and audiobook. You can listen to Amy's Main Episode of RunPod where she discusses how her extreme real-life adventures fuel her gripping fiction.
Jul 27, 2025 · 2 min
The Extra Mile! The Science Behind A Runners High
Jenni always talks about it on RunPod - that elusive runner's high! But what is it, really? Join Jenni as she goes the extra mile to discuss the science and sensations behind running's greatest feeling. Don’t miss Main episodes of RunPod with inspiring guests every Friday!