Running with Jake - The PLODcast

Episode 048 - “Pumped Americans, injury experts, and secret nuns!"

On this episode, Jake has started working with Amanda - a runner In Maryland, USA, who is super charged to improve her running . It turns out Amanda, who also happens to be a big fan of the plodcast, was actually inspired to ‘get going’ by Pete the Producer. Pete is obviously overjoyed by this news…. right up to the point he discovered it was basically because “If Pete can do it, anyone can do it!”.

Jake reveals that he was once beaten in a race by a man dressed as a nun… but as much as Pete tries to press him he isn’t quite ready to share the full story.

We speak to Jeanette Lewis, a lecturer in sports therapy and rehabilitation, who is particularly passionate about educating runners around their injures to help them recover.

Jeanette believes pre-hab, which effectively involves working on specific exercises to avoid an injury from occurring in the first place, is so important. Avoiding, and recovering, from injury, is about understanding the principles and reasons behind the process. It is this knowledge that helps runners to stay on track, rather than committing to a few exercises for a week or two and then it dropping off completely.

Understanding how best to use your time, along with making your routine as fun as possible, can really help. If you are working with an injury therapist it is paramount that you have trust and rapport in your relationship for you to be able to get back on your feet as quickly as possible.


#AskJake:  Each week, we'll take one of your questions and Jake will answer it. Marcus has asked, how many days rest should you have after a race. Jake says it first depends on whether you ran it or raced it? For example, if you jogged around a local 10K and didn’t really exert yourself then you wouldn’t need as much rest, if any at all.

However if you went all out in a race and really pushed yourself then rest is very important. As I guide, one of rest for every mile raced is a good place to start when planning your recovery time. So if you raced a half marathon (13 miles) you would need around two weeks rest to fully recover. It’s important to note that recovery does not necessarily mean doing nothing at all. For experienced runners a gentle recovery run could still constitute as rest.

One day of rest per mile raced may seem like a lot, but it’s important to remember that it isn’t just the muscles in your legs that take a hammering…. it’s your joints, bones, ligaments, tendons, central nervous system…. everything! 

“Stay patient and trust the process….. and if opportunity DOESN'T come knocking….. man just build yourself a door?!”

Episode 047 - “Stetsons, man flu, and being ’too fit' for your legs!"

On this episode, things get a little weird… Jake is suffering from man flu and is keeping his fingers crossed he’s well enough to run after the show. While Pete is suffering from a ‘lockdown 2’ bad hair day, and is wearing a stetson just in case Jake snaps another screenshot for Instagram?! 

For the second time on the plodcast we speak to running coach and ex-GB athlete Jo Wilkinson.

The curious question we’re asking on today’s show is ‘can you be too fit for your legs??’. As an elite athlete Jo did more than her fair share of strength and conditioning exercises. However, her running was still interrupted at key points by injury. Looking back she can’t help but wonder what she might’ve achieved if she’d have really fully understood the concept of being too fit for your legs.

Jake and Jo actually host an Instagram Live every Friday at 12:30pm - one week it’s Jake hosting on his instagram, and the following week it’s on Jo’s.

Here's the link to the book Jo talked about by Joanne Elphinston: View on Amazon

#AskJake: Each week, we'll take one of your questions and Jake will answer it. Julie wants to know if it’s advisable to stick to the 10% rule when increasing mileage… meaning that you add no more than 10% to your total weekly mileage each week. Jake says the 10% rule is a relatively safe increase, although it isn’t 'one size fits all’. It’s important that each runner understands their own ‘magic number’, in terms of the amount they can increase their weekly mileage by. Some runners can tolerate higher increases than others. The key when increase volume however, is always listen to the body proceed with caution. For the full answer, dig out your stetson and swagger to 36:56

“Errrrm……… err……… AHH…… Houston we have a problem!”

Episode 046 - “Trail runs, power sobs, and butt plugs!"

On this episode, Jake unboxes his swanky new pair of Wild Cross GTX trail shoes from outdoor adventure brand Salomon, which reminds Pete the Producer of the time someone told him he had the perfect shape for a snowboarder.   To see the "unboxing video", head here.

We speak to ultra runner, and NEW FKT* record holder for running 268 miles of the Pennine Way, Damian Hall.

After two previous attempts to get Damian on the show (Jake had to cancel because of a leaky roof and then Damian forgot to press record!) we finally got to catch up.

The current record for running the Pennine Way was set by Mike Hartley back in 1989. A record that has stood for 31 years! 

Interestingly Damian’s fellow competitor (and friend) John Kelly actually broke the record a week before Damian did..... so a record that stood for 31yrs, John could effectively claim for only seven days!

*FKT stands for Fastest Known Time - effectively the quickest time that someone has ran over a given course. 

#AskJake: Each week, we'll take one of your questions and Jake will answer it. Jas listened to a recent episode of the plodcast with Sonny from Black Trail Runners and he was inspired to get into a little bit of trail running and he wants some tips. Jake offers three nuggets:

1 - Look at investing in the proper footwear such as some light trail shoes. By light, Jake means shoes that have enough grip to give you a little traction than a standard road shoe (and therefore increasing your confidence) but not so aggressive that they only really belong on the mountains! A trail shoe that is a little more gentle will allow you to run on the road too, should your off-raid adventure have any road sections in it.

2 - Consider the cost (energy) of running off-road. When you run on the road, with each step you put energy into the ground which effectively comes back into you, which you then use to help you propel forwards. Off-road however you get little energy return, particularly if the ground is soft as the surface dissipates that energy. Being mindful of this will help. Along with practicing ’soft ground running’ on the grass in a local park.


3 - Remember the importance of single leg balance when running on uneven ground. You can increase your stability by balancing on one leg at home, perhaps while watching Netflix…. or brushing your teeth!

“Sometimes we are tested. Not to show our weaknesses. … but to discover our STRENGTHS!”

Episode 045 - “Coaches, running in the dark, and the viscosity of TEA"

On this episode we speak to Running Coach and former GB athlete Vince Wilson. Vince, who was super relaxed after his morning foot massage, was keen to share his thoughts on the positive impact running can have on your mental health and how to stay motivated through the winter months. Clearly passionate about what he does, one of the things that Vince loves most about coaching is the different the personalities that running attracts, and the variety of reasons that people take up the sport.

With the days getting shorter Jake shares 9 top tips for staying safe in the dark:

1 Increase visibility - Get yourself a head torch or an LED vest.

2 Don’t be a creature of habit - Change the routes, days, and times that you run to avoid strangers understanding your pattern.

3 Invest in a panic alarm - These are very cheap and easy to carry, and they will make you feel more confident.

4 Don’t listen to music - Be fully aware of your surroundings at all times. Even bond conducting earphones can potentially give strangers the impression that you are immersed in your music.

5 Run in well lit areas - Busy streets, rush hour traffic etc. Even if the routes aren’t particularly exciting, safety is key.

6 Share your location  - Tell people where you are going, and let friends or family track you in real time using live trackers/beacons .

7 Run with confidence - Head tall, shoulders back etc. You are potentially less likely to be targeted if you exude confidence. If running with someone else and you see a stranger or a group etc begin to talk loudly - act and feel confident.

8 Run with someone - Run club buddy, colleague etc. Try to align the session so it suits you both eg if you are running with someone who is faster than you it could be a faster session for you and a recovery run for them. That way both of you benefit but in different ways.

9 Minimise your dark running - Make the most of weekend running. Maximise the opportunity to run on a Saturday and Sunday when you can run in the daylight.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. Steve has just got a new running watch and he wants to know whether he should turn the auto pause feature on or off? Jake strongly believes the auto pause feature should be turned off. Mainly because it can falsify the data captured during the run eg: the data tells you that it took you less time than it actually did, because it paused at certain parts! Also pausing the watch can actually cause you to put more pressure on yourself, by tapping into your subconscious and telling yourself that the pace of this run matters - “I can’t stop when I get to traffic lights... I’ve got to jog on the spot… I can’t stop… etc" For the full answer plod merrily to to 41:05”

“Life the love you… live…. Love the life... NO. Love. Live the life you…. live… live the life… live the love you life…. No. LOVE the life you LIVE…. LIVE the life you LOVE! Geeez!!!"

Episode 044 - "Celebrations, selling out and goal setting"

The guys are quickly heading towards a land mark episode - Just a few weeks away from EPISODE 50.  They've decided NOT to have a party (mainly because it's self indulgent, and there's no budget for such a thing).  Which brings us to the next point - An apology!  

OFFICIAL APOLOGY: If you heard a really poor advert on last week's episode, it wasn't Jake & Pete selling out the the corporate beast; it was just Pete forgetting to reply to an email. For any distress it may have caused, we are truly sorry!  The show is up for sponsorship from a running/fitness brand, but if you run a rubbish website with a bad advert, sorry, but we are NOT the podcast for you! 

We speak to Sammy, who's in Canada (and on MDT), who's a member of Jake's Performance Community. Obviously Pete tries to bag a free holiday, whilst Jake and Sammy talk about goal setting in running and training, and how she plans to meet her dream (short term) goal of qualifying and running the Boston marathon, and her long term goal of outrunning her grandchildren when she's 95!

#AskJake: Each week, we'll take one of your questions and Jake will answer it.  Adam wants recommendations for a "right of way" app for when he's out running.  For on-road runs, Jake suggests Strava or Garmin's route builders, and mapmyrun.com  If off-road is your thing, the OS Map app is excellent.

"Do something today that your future self will thank you for.... like order a new pair of running shoes....that you don't really need!"

Episode 043 - "Body image and the holistic coach"

This episode is mainly about body image... Jake and Pete talk about their own insecurities. Apparently Pete's too "chunky" and Jake's too "skinny", he's also really concerned about the size of his ears and nose and has nightmares about getting old and looking like an extra from Lord of the Rings! 

We chat with the brilliant Jody Bunting, who's a holistic lifestyle coach. He's been in the fitness industry for the last 15 years and because he once weighed 31-stone (and lost 19 on them), he's in a unique postition to be talking body image with his clients, who he works with to be physically and mentally healthy.

Jody also did the London Marathon (in fancy dress, as "flabby Gabby"), but has "hung up his running shoes" recently.


#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Cheryl wants to know what the ideal gradient is for hill repetition work. Jake explains that you need to be looking at "around 6%". If the hill's too steep, you'll shorten your stride and run differently. For the full answer nip to 38:30.

"Dream it, believe it, BUILD IT (But not on Minecraft...y'know, in real life and stuff..."

Episode 042 - “The dark side and crusty stains "

On this episode we speak to self-confessed Star Wars geek, Jez Allinson, otherwise know as The Running Stormtrooper! In 2020 Jez is on a mission (not ordered by the Sith Lord) to run 1000 miles in dressed in a FULL Stormtrooper suit.

This thing weighs over 6 kilograms and he literally looks like he’s just stepped off the set of the Death Star, even though he admits that the lack of flexibility in the knees means that he has to step sideways up kerbs and he regularly face-plants! Jez is doing this all to raise money for Make a Wish UK and Spread a Mile UK

Jake is more excited than usual as autumn is now in full swing… his favourite time of year to run. We also discover that Jake has a thing for a cup of tea IN the shower after a long run (go figure) and he’s nailed the GREATEST PORRIDGE RECIPE in the world:

Ingredients
50g oats
200ml milk (of your choice)
1/4 grated apple
Dash of cinnamon
A dusting of freshly grated nutmeg
Seeds of 3 cardamom pods (the killer ingredient!)

Method
Combine everything in a small pan on the hob and simmer gently, stirring continuously, for around 5 minutes. Once at the desired consistency, transfer to a bowl and top with mixed seeds, nuts, a dollop of greek yogurt, a drizzle of honey…. whatever takes your fancy! Er just make sure you soak the bowl afterwards.

#AskJake:  Each week, we'll take one of your questions and Jake will answer it. With the darker nights looming Adam wants some advice on running torches… chest torch or head torch? Jake says that the majority of chest lights are more to ‘be seen’ rather than 'to see'. Whereas as head torches are better for illuminating your path. Even the chest lights that do offer a greater amount of light, you are limited in terms of where you can shine it. Head torches on the other head allow you much more light control as you can move your head to light the area around you. For the full answer imperial march to 35:00”

“I find your lack of pace disturbing…. I’ve never spoken into a bin before. I quite like it…. THIS IS YOUR WEEKLY DOSE OF RUNNING MOTIVATION!”

Episode 041 - "Hooting, trails & tricky gates!"

In this episode we chat with Sonny Peart, the co-founder of Black Trail Runners - a community and campaigning group seeking to increase inclusion, participation & representation of Black people in trail running. 

Black Trail Runners have also recently launched a brand new podcast called The Checkpoint. You can check it out here

#AskJake: Each week, we'll take one of your questions and Jake will answer it. Stuart has asked what the difference is between flexibility and mobility? Jake says that flexibility is passive, whereas mobility is active. For example, if you were to stand on your left leg and pull your right heel to your bottom that would be flexibility, as your hand is creating the stretch in your quadricep (front thigh muscle). However if you were to stand on your left leg but this time take your right heel towards your bottom without using your hands (using only your hamstring muscle to flex the knee) then this would be classed as mobility. There is a benefit to training both! For the full answer get your trail shoes on and trot up and down dale to 34:21”

“Don't count the days.... MAKE THE DAYS COUNT! I mean.... c'mon, THINK!”

Episode 040 - “The London Marathon ‘virtual’ special"

The 40th episode of the plodcast released on exactly the same week as the 40th London Marathon!! It’s like it was meant to be!

On this Special episode we talk all things all things London marathon. We chat with Susan Wheatcroft from Virtual Runner UK who is no stranger to virtual events. It turns out Susan is taking part in the London marathon herself and supporting her friend Sophie who's running it for the first time.

Jake has a live coaching call with one of his clients (who is also running London for the first time) as they discuss some considerations ahead of the big day. Here are some of the takeaways:

1) Focus on good sleep on the Friday night. Most people sleep relatively poorly the night before a big event/goal so shift the focus to the Friday. Don’t eat late, minimise ’screen time’… all the basics which we know but perhaps don’t often apply.

2) Ensure that you fuel before you feel like you need it rather than waiting until you’re hungry. Bank calories/energy for the later miles.

3) If you have a ‘pit crew’ on the day of the race armed with supplies make sure they have a selection of options, rather than what you think you will need/want. If you get to mile 22 and can’t face the thought of another gel you will need alternatives!

4) Don’t change anything last minute - breakfast, running shoes… anything! Stick to what you know and what you’ve tried and tested.

5) Choose three targets times:

Dream time - A time that is only achievable if everything goes your way… race gods are looking down on you, you feel ace, the weather is perfect etc.
Real time - A more realistic target time baed on how training has gone and the conditions on the day of the race.
Fair time - If things don’t go your way, this is the time that you will allow yourself to achieve without beating yourself up.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. After receiving so many questions about the unique situation of planing a route for a virtual marathon Jake suggests trying his super successful Marathon Crossroad Countdown technique.

Let's face it, running 26.2 miles is challenging enough without the added stress of where to run! Well with the Marathon Crossroad Countdown technique the beauty is in the simplicity. Here's how it works...

 * Pick your starting point. 
 * Run 5 miles in one direction, turn around, and run back to the start.
 * Pick another direction. Run 4 miles out. Turn around, and run back.
 * Pick another direction. Run 3 miles out. Run back.
 * Pick another direction. Run 1.1 mile out. Run back.

💥💥💥 Boom 26.2 miles!!! 💥💥💥

The advantages…

🥇 Mentally it breaks the run up i.e. you’re never thinking about more than 5 miles at any point.
🥇 Each time you get back to your starting point you know the next 'rep' is shorter.
🥇 You can leave water, gels/snacks, clothing etc at the start to save you running around like a packhorse.
🥇 If you're coming back from injury or have a little niggle it enables you to test the situation by giving you lots of opportunities to stop the run.

 For the full answer hop on the DNF bus and jump off at 38:20"


“There’s no such thing as a free ride…… unless you DNF in a marathon"

Episode 039 - “Leggin' it to the finish"

On this episode, we chat with the super talented, and super chilled, Alex Knibbs. Alex is the British 400m Champion after he produced an incredible comeback in the final 50m of the British Championships in Manchester. Coming into the home straight Alex was in SEVENTH place. Rather than accept defeat he found an extra gear and legged it past the competition!

What is even more remarkable about his story is that 400m isn’t even his specialist event!? He’s actually a 400m hurdler, but due to lockdown restrictions making it impossible to train for the hurdles he decided to switch to the flat 400m. You can check out video footage of Alex’s awesome run here

* Note: Leg it is similar in speed to that of Bomb it, only with a slightly greater sense of urgency 

#AskJake: Each week, we'll take one of your questions and Jake will answer it. Simon wants to know if it’s realistic to run two marathons on consecutive weekends. As further race postponements has led to ahis events back stacked back-to-back. Jake says it is certainly possible to run marathons on consecutive weekends, as people run ultra marathons, so the distance is doable. There are some things to consider however. First of all your level of fitness, and if your body is up to the challenge. Secondly, it may well be worth being conservative with your target time ambitions as trying to race them both will most likely be too much. Finally, if you do want to work slightly harder in one of them, choose the first one. This is because you can then make any necessary adjustments to how you approach the second marathon. For the full answer leg it to 34:17"

“Never be afraid to give up the good… to go for the GREAT!"

Episode 038 - "Cork hats, boomerangs & Brodie the physio"

On this episode, we catch up with Brodie Sharpe from the Run Smarter Series podcast. As a Physiotherapist, and a keen runner himself, Brodie is passionate about providing runners with the right tools, education, and guidance to help them stay injury-free and smash their goals.

We get into the art and science of avoiding injury, and discuss the importance of understanding the principles of adaptation: how providing sufficient stress to the body allows it to adapt and improve, but stress the body too much and it can lead to overtraining, fatigue, and injury.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Karen wants to know what’s the best thing to eat the night before a long run. Jake says that it is important to test things out in training to see what works for you, but in general eating meals rich in carbohydrate and low in fat and fibre is the best approach. Jake also strongly suggests eating your larger meal of the day at lunch rather than in the evening. This allows sufficient time to digest and to help ensure you feel light and raring to go come the morning of your long run. For the full answer kangaroo jump to 36:00"

“Dream it. Wish it. DO IT……. ya flaming galah!"

Episode 037 - "Breaking plates & making champions"

On this episode, Jake is struggling to work out which time zone he’s in and the holiday blues have already started to kick-in. Fortunately he’s developed a cunning plan to keep the spirit of the holiday alive for that little bit longer…. which basically involves turning his podcast studio into a Greek taverna.

We speak to Karan Singh, an ex middle distance athlete and the founder of the Indian Track Foundation - a registered trust that scouts, recruits, houses, educates, and trains raw young talent from the most tribal and rural parts of India.

Karan’s life mission is to develop India’s first ever Olympic track champions. You can follow his great work @coach.karan

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Charlotte wants to know if it’s a good idea to listen to music while running? Jake says it’s very individual but there are some things to consider - consider the purpose of the session. For example listening to your favourite high octane tunes while doing a short and easy midweek run can cause you to run too quickly. Conversely, if you are doing an interval sessions and you’re listening to music that doesn’t quite match the tempo of your pace that can also cause problems. For the full answer Greek dance your ass over to 38:32

“The secret of happiness is not found in seeking more… but in developing the capacity to enjoy less”.

Episode 036 - "Cliffs, Treadmills & budgie smuggling!"

This is Jake's second week of hosting the PLODcast from our Greek studio (Okay... it's just a bush next to a cliff, on a beach!)

We speak to the AMAZING Nikki Love.  She planned to run 2,500 miles across Australia in 63 days in 2020.  Because of lockdown restrictions, she's had to change the plan and do the same mileage on a treadmill at home.  She's raising money for "Children with Cancer UK", and the Australian mental health charity "Beyond Blue".  She's about half way through the challenge, and you'll hear her mental wrangle with the challenge on this episode.  See Nikki LIVE and follow her challenge HERE.

Many runners have a love/hate relationship with the treadmill (or dreadmill) - Inspired by Nikki's challenge, Jake runs through the negatives and positives of treadmill running, and includes some tips on how to make it match outdoor running a little better.

#AskJake: On this episode, Simon wants some advice on strength and conditioning, and not letting it affect his running sessions.  For the full answer, whizz over to 36.10.

"People who wonder if the glass is half full, or half empty completely miss the point... for the glass is REFILLABLE!"

Episode 035 - "The not-so-special Holiday Special!"

Jake's somewhere on a Greek island whilst recording the PLODcast this week. He knew that his over-worked Italian girlfriend Martina was ready for the break, because when she's really tired she gets English words mixed up... She was in the chicken on Saturday, washing down the surfaces. (kitchen!)

We chat with Mark West, who's on a mission to change the way people think about mental health and it's stigma.  He's a Run Talk Run leader for Southampton - The global community support groups offers the chance to "run and talk, free from judgement or competition"


#AskJake: Each week, we'll take one of your questions and Jake will answer it.  On this episode, Kerry wanted some advice about sticking to a training regime whilst on holiday. Jake gave 3 tips:

1.  Make sure you take appropriate clothing.  Light colour in hotter countries.
2. Shelve all expectations, especially if it's hot.  Judge on how you feel, rather than time or distance goals, and remember this is a HOLIDAY!
3. Take a  tube of electrolytes along.  They will help replace salts and minerals you're losing through that extra sweating you do in a hotter climate.


"Wherever life may take you, be sure to have a shell in your pocket and sand in your shoes....or in my case; in your ass!"

Episode 034 - “Gobbledygook and the Olympic Physio"

On this episode, Pete the Producer was tasked with sorting the technicalities of recording next week’s show as Jake is away in Greece for two weeks. He didn’t actually get around to sorting it as he inadvertently stumbled across a highly amusing audio editing trick that involved… er Jake speaking in reverse?!

We chat with Matt Bergin, a Physiotherapist to Olympic and Paralympic athletes, and co-founder of the Performance Team. As an elite athlete himself, Matt understands the importance of optimising movement to improve performance and reduce the risk of injury.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Laura has just returned form a holiday in Spain and has to self-isolate. She doesn’t have access to a treadmill, she’s worried about losing fitness… what can she do? Jake says that actually you may lose some fitness from a two week layoff. However take some confidence from the fact that it is easier get your fitness level back than it is to find it in the place. Also when you are resting the body you are actually allowing any niggles that could lead to future injuries to settle down and recover. You could also use the time that you aren’t able to run productively, by focusing on the elements of your training - balance work, strength work, stretching, and foam rolling etc. For the full answer take a socially distanced plod to 36:40.

“Work hard in SILENCE… and let your success make the noise!"

Episode 033 - "Sweaty men & lonely goats!"

On this episode, the boys are toughing it out in their respective home studios in sweltering conditions. Pondering over the notion if men can have hot flushes as well as women, Jake takes to Google to set the record straight.

We chat with one of Jake’s clients, and Lonely Goat Running Club member, Helen Ballinger. Helen is 70 years old, she’s been running less than two years, and recently smashed her ambitious goal of completing a half marathon before her 70th birthday…. which she did with 3 days to spare!

Clearly not ready to put her feet up Helen now has her sights on future running goals. She does this to prolong her health, challenge herself, and raise money for Independent Setter Rescue & Rehome as Helen does all of her runs with ‘her boys’ (two Irish setters).

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Giles wants to know if it’s a good idea to attack hills in a race rather than hold back. Jake says it depends where the hill falls in the race. If the hill is towards the end of the race then you can push with whatever energy reserves you have left to reduce your finish time. However if the hills are much earlier in the race you are better off managing your effort on the hills so you don’t burn yourself out for the rest of the race. Running conservatively uphill also allows you to ‘let the brakes off’ when you do get to the top and use that saved energy to run quickly down hill.  For the full answer take a sweaty saunter over to 30:55

“Hard work beats talent, when talent fails to work hard…….. or of course if talent misses the race altogether because he’s had to self-isolate for two weeks."

Episode 032 - "Coughing, Ross Davenport & aqua joggers!"

On this episode, Jake is on cloud 9 after he completed his first trail run since the ankle injury back in early February. Although he’s under no disillusion that to reduce the risk of re-injury he really needs to commit to his single leg balance routine EVERY DAY.

So often when we are injured we commit to the ‘fussy exercises’ an injury specialist may give us, right up until the point we feel all is okay….. and then we stop! Jake believes that if we all commit to dedicating a little bit of time each week to focus on elements of our training outside of our running then we would all be fitter and healthier.

We chat to 3 x Olympian and double Commonwealth Games gold medalist, Ross Davenport  Since retiring from swimming, he's become a MASSIVE fan of running, but not such a fan of warming up (which has lead to injury for him).  He speaks honestly about his mindset when he was lining up with the likes of Ian Thorpe and Michael Phelps - he also speaks very honestly about his thoughts surrounding aqua jogging (especially in a shared pool)! 🤣

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Sarah has just started doing a little bit of off-road running and she wants to know if she needs to invest in a specific pair of trail shoes? Jake says that trail shoes are typically a little bit more robust and offer better levels of grip than standard road shoes. However not all off-road routes are created equal - for example if you are running on light compact trails then the need for shoes with high levels of grip isn’t necessary. It is also important to consider the time of year - the soft and wet ground of winter may demand for more aggressive grip than the dry and solid terrain of the summer months. In the case of the latter you may find the normal road running shoes are all you need. For the full answer blast over to 34:28.

“Victory belongs to those who believe in it the most….. and believe in it the longest!"

Episode 031 - “Crouching tiger, hidden fears”

On this episode we FINALLY establish why Pete the Producer isn’t actually a true 'running guy’… because he doesn’t get caught up in all the measurements and metrics that many runners do. Where as Jake on the other hand has taken his attention to detail to the next level, by ordering a trundle wheel from the hardware store in the village so he can accurately measure out distances in the local park?!

We speak to Ted Bradshaw - a Professor in Psychological Therapies, and a Cognitive Behavioural Therapist at Barefoot Coaching

We discuss the 'flight or fight response’ and how people react differently to different situations. It turns out if there actually was a tiger in the room Jake would NOT be sticking around to continue the show.

Ted shares the fears and doubts from his own running experiences, and he takes us deep into the psyche of why what we think about ourselves we often present as true, even if it isn’t!

#AskJake:  Each week, we'll take one of your questions and Jake will answer it. On this episode Damien wants to know what is meant by heart rate reserve. Jake explains that heart rate reserve can also be referred to as 'working heart rate', and it’s the difference between your resting heart rate and your maximum heart, which is effectively your ‘operating window’. For the full answer trudge along to 38:38.

“Never say never. Because limits, like fears, are very often just illusions. Apart from hitting the wall in a marathon... I mean that shit’s real!”

Episode 030 - "Whad'ya know Jo?"

On this episode we speak to Jo Wilkinson, fellow running coach and ex-GB athlete. From the national 1500m championships, to competing in the 10,000m in the Commonwealth Games, through to finishing in the top 20 of the London Marathon Elite Women’s Race... Jo has experienced it all.

Jo keeps things very real (exactly how we like it on the show!). We talk the psychology of training and racing, how to perform at your best while spinning the plates of life, marathon nutrition strategies… and more! 

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode Sarah wants to know what the symptoms of overtraining are. Jake says some of the potential signs that you may be pushing too much are….

Feeling fatigued, more than perhaps is normal for you
Disrupted sleep
Loss of appetite
A continued drop in performance (in training and racing)
Feeling irritable
  
For the full answer make your way peacefully to 43:44.

Cover photo credit: Mark Shearman

“If you are new to the sport of running do NOT be too hard on yourself.. for every winner was once a beginner, and every master was once a disaster"

Episode 029 - "Sports psychology & the human cannonball"

On this episode Jake recalls the root cause of Pete the Producer’s knee injury - as a 22 year old kid Pete was going through a ’say yes to everything phase’ and ended up agreeing to being FIRED OUT OF A CANON!? The bloke firing the canon asked Pete if he was ready to which he replied yes..… well it turns he wasn’t! If you want to check out the video footage (oh come on, I mean as if you’re going to miss this??) [CLICK HERE]

We speak to Andy Hooton, a Sport and Exercise Psychologist, about the role the mind plays in our performance. We discuss how different personality types deal with different amounts of pressure, the importance of setting process goals as well as outcome goals… and Andy offers Jake some sound advice for Manchester 2021 after the disappointment of not finishing the race in 2019.


#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode Dave has an issue with his knee and he wants to know if it’s a good idea to wear a knee support? Jake says if there is something going on in the body it is better to scale back the training and get it checked out by a specialist, rather than masking the problem by wearing a support. It can be easy to become reliant on a support rather than getting to the root cause of the problem. For the full answer take blast to 44:25.

“Fear is NOT real. It is merely the product of the thoughts that YOU create…. unless you're about to be fired out of a canon."

Episode 028 - "Sports nutrition, comfy seats & WEAK beer!"

On this episode Jake takes a relaxed approach to motivation as he presents the show from his swanky new ergonomic office chair, and we chat to the lovely @sophiejanenutrition all about the minefield that is…. Sports Nutrition! 

Here's Jake's much much loved Peanut Butter Protein Balls recipe he referred to during the chat - Download it HERE.

...and here are some key takeaways from Soph’s knowledge bombs:

1 - The role of macronutrients
Carbohydrates - the body’s primary fuel source. We can store enough carbohydrate to provide energy for around 90 minutes (a 90 minute maximum effort rather than an easy run). Can also the provide with other uses such as providing fibre, and aiding sleep.

Protein - the building block of our muscles. Our muscles are completely renewed every two months. Protein is important in aiding recovery.

Fat - Can be used as a fuel source in long races and training runs (ran at a low intensity). Also helps to create hormones as well as transporting vital vitamins and minerals around the body.

2 - Intuitive eating
This is all about taking a step back, not getting too bogged down in the detail, and listening to the body - which foods make you feel good (and perform well) and which don’t. It also involves making sure you tick the basics - a bit of all three macronutrients in every meal, and an array of coloured fruits and/or vegetables to ensure you are getting a variety of vitamins and minerals. The old adage… BALANCE IS KEY!

3 - Pre-run nutrition
Glycemic index is a measure of how quickly the body digests the carbohydrate and releases the energy into the bloodstream.

Low G.I. food - energy is released slowly and tend to come from foods that have higher fibre content, such as oats and wholegrain.

High G.I. food - energy is released more quickly eg a very ripe banana

Focus on low G.I foods 3-4hrs before the run high G.I foods much closer to the run.

Optimise hydration levels by drinking around 125ml - 250ml water close to the run or race.

Experiment in training to find what works for YOU.

4 - Hydration
To check your hydration level check that your urine is a pale straw colour and monitor how frequently you go.

To check how much water weight you lose during a run, weight yourself before and then weight yourself afterwards (over a short run so you don’t need to drink during). Every 1kg of bodyweight lost equates to roughly 1 litre of water.

To rehydrate consume 150% of what you have lost eg if you have lost 1kg drink 1.5l of water afterwards (slowly over time rather than ‘power-drinking’!)

Apparently 4% beer has been proven to hydrate you!! Pete was disappointed the benefits were capped at 4%...

5 - Fasted running
There is some research to suggest that fat oxidation (basically breaking down fat to use as a fuel source) is maximised if you train in a fasted state.

Be aware that perceived rate of exertion is actually higher if training fasted i.e. we feel that the training session is harder than we potentially would if we were training fully fuelled

The mouth-rinsing technique involves swilling a carbohydrate drink around the mouth (but not swallowing it). Tiny carbohydrate receptors in the mouth potentially tell the brain to expect energy soon. This can result in an increased feeling of energy.

6 - Gels!
Gels are quick, convenient, and easy to administer.

The body can process 60-90g of carbohydrate per hour… which is a lot! For example a large banana contains around 30g of carbohydrate.

The downside of gels is the G.I issues that so many runners suffer from. This is often down to the fact that gels are super concentrated and often contain sweetness that can upset some runners.

For seriously long runs and races (think ultras) it is good idea to take onboard some protein and carbohydrate too.


7 - Post-run nutrition
The window of opportunity to recover and repair the body lasts a few hours after your session, if your next training session is 24hrs away (or more).

The window of opportunity is shorter if you train twice per day or if you have another session in less than 8hrs time. In this instance post-run nutrition needs to be optimised.

8 - Sports supplements
They are designed to do exactly what they say on the tin - supplement! If you have a healthy balanced diet supplements (such as multivitamins or protein shakes are not necessary).

The upside of supplements is they are convenient.

Don’t be afraid to use them, but don’t depend on them.

It is highly recommended however that everyone (in the UK) take vitamin D between the months of October to March.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode Sep wants to know if it’s a good idea to throw his running shoes in the washing machine. Jake responds with a big fat NO! Washing machines can potentially damage the materials of the shoe which can prevent the shoe from doing the job it was designed to do… protect you! Instead get rid of any dried mud with a stiff brush and then wash in warm soapy water (washing-up liquid will do). Then leave to dry naturally (not on a radiator!). To speed up the drying process scrunch up newspaper and stuff them deep into the shoe as this helps to absorb the moisture. For the full answer take a gentle stroll to 38:35.

“If someone tells you that you can’t, they’re showing you their limits…. NOT YOURS."

Episode 027 - “Ironman pyjamas, vest refunds, and running to lose weight”

On this episode Pete the Producer is still in his PJs and Aldridge Running Club send Jake a surprise parcel as a thank you for the motivation during lockdown - one of their swanky running club vests. Although the guys seriously consider sending it back as they now feel under pressure to create an even greater ‘weekly dose of running motivation’!  If you missed the live reaction from Jake you can catch up on the Facebook video HERE

Jake shares 8 tips and considerations for those that want to use running as a tool to lose weight. Here’s a quick summary:

1 - Energy is king!
2 - Know your obstacle
3 - Create a deficit
4 - Don’t trust the tech
5 - All runs are not created equal
6 - Don’t eat ‘in the moment’
7 - Curate your OWN recipe book
8 - Don’t over do it!

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode Jessica wants advice on how to get over the disappointment of her marathon being cancelled. Jake suggests allowing some time and space to deal with the frustration before moving to a more positive way of thinking. View the cancellation as an opportunity to focus on elements of your training that you may have neglected previously. This could be strength work, stretching, sleep quality, or nutrition. For the full answer plod merrily to 29:50. 

“Remember that every champion was once a contender who refused to give up!"

Episode 026 - “100 mile debrief, chainsaws, and the cock next door!”

Seriously we’re an internationally renowned podcast…. what have we got to do to get some peace and quiet around here?? On today’s episode we attempt to ‘hear ourselves think’ as Jake is constantly interrupted by the neighbour with his high-powered bush cutter.. or is it brush cutter?! Anyway IT’S NOISY! Shutting the window didn’t appear to help a great deal either. Still it could have been worse, as there’s also a noisy cock living next door.

On a slightly more positive note we have a debrief with Ben Sheppard who managed to get through his 24hr run around a 400 metre athletics track with most of his toenails still intact! You can still make a donation to Global’s Make Some Noise Emergency Appeal.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode the cock next door wants to know... no hang on wait… KATIE wants to know if it’s okay for her to switch some of her runs for an indoor bike session? Jake thinks this is great idea as it can also add variety to your training. However where possible try keep the format similar to that of the session you are substituting eg substitute a running interval session with a bike interval session. For the full answer skip quietly to 27:56.

"Your body hears EVERYTHING your mind says..... Unless you've got a noisy c*** living next door!"

Episode 025 - “The power of Krispy Kremes & a bonkers 24hr challenge!"


We catch up with Ben Sheppard ahead of his INSANE challenge of running for 24hrs around a 400 metre athletics track!? This is the most gruelling challenge (both physical and mental) that Ben has ever taken on. It’s all to raise money for Global’s Make Some Noise Emergency Appeal which aims to support small charities up and down the country that have been hit the hardest by the coronavirus. 

Ben’s no stranger to unthinkable running challenges having already completed 100 miles of Chester Racecourse. But by his own admission this is far and away though most gruelling challenge (both physical and mental) that he has ever take on. He realises the importance of nutrition strategy and fortunately he WON'T be replicating his mate’s ultra marathon strategy which involves nailing a giant box of Krispy Kremes!

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Teresa wants advice on improving the quality of her sleep. Jake suggests avoiding mobile phones and computer monitors too late, and even turning the brightness down early in the evening. He also suggests cutting out caffeine after midday, and if you do happen to wake up in the night don’t be tempted to check the time as this can only create more anxiety eg “Eek it’s 4am and I only have two hours before I need to be up!!”. For the full answer skip joyfully to 26:06.

“It is understandable if you let a bad run ruin your lunch… but don’t let it spoil your dinner!"

Episode 024 - “Running ‘late’ with Jake"

On this episode Jake only just makes it in time to record the show! Turns out he was running late as he’s come 'back out of retirement' and was ‘round the next door neighbour's, putting Nancy through her first Personal Training session!? The good news however is that Nancy is all into her baking which reminded Jake about his killer Peanut Butter Protein Balls - the perfect snack for those long runs. Check out the RECIPE PDF HERE!

We catch up with catch up with Caine, the event organiser of a funky series of races know as the Hairy Helmet Relay, to get his take on the current situation for races up and down the country.

When Jake finally settles into the show he shares some great tips and thoughts on the importance of warming up before training runs and races. For a great little warm-up, which is one of the mobilisation routines that Jake gives his runners, just click the links: Warm-up routine or Warm-up recap

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Jon's picked up a new running watch and he wants to know if it is a good idea to turn auto-pause on - the feature that automatically pauses the watch when you stop. Jake’s opinion is to keep the feature off as it can effectively falsify the data recorded eg if you stop to cross a road and the watch pauses then metrics such as average pace and average heart rate won’t take into account the time the watch was paused. Jake also reminds us that race organisers won’t pause the clock if you stop to tie your shoe lace or grab a drink so why should you pause in training..? For the full answer skip happily to 33:59.

“You may stumble, you may lose your path…. but this does not mean that you will be lost forever"

Episode 023 - "Running v Family & big fat thumbs!"

On this episode… *drum roll* …the guys FINALLY find the culprit that gave the show a one star rating back in January 2020! (phew maybe this is finally the end of the ratings saga!)  😂

Jake catches up with his good friend, Rob Hambly, who talks about the challenges of balancing family life with his training for the Manchester Marathon. Rob also opens up on his heart-wrenching experience of the Bristol half marathon. Not only was it his first ever half marathon, it was also the race in which his friend (who got Rob into running in the first place) sadly died 0.1 miles before the finishing line. 

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, John wants to know whether it’s better to pick the pace up when running downhill or hold himself back? Jake says it’s important to remember that running downhill is easier than running uphill, so ‘letting the brakes off’ and allowing gravity to assist you as you run towards the bottom is the best way to tackle descents. Effectively run on feel rather than pace. It does take confidence however so stay patient and build your ability gradually. For the full answer skip happily to 26:54.

“Remember ALWAYS…. that happiness is an inside job!"

Episode 022 - “The Dr of Happiness, and the worst Q&A ever!"


On this episode we talk to the UK’s only Dr of Happiness, Andy Cope, about positive psychology and the art of 'being brilliant’. Andy tells us that striking the balance of happiness is important, and we discover an 18th century word - Grinagog: someone that is so happy you want to punch their lights out! Check out Andy’s great work at artofbrilliance.co.uk 

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode however, Jake decides to handover to Pete for the answers as he believes it will be good for his development. He has a stab at two questions - “How do you get rid of medial tibial stress syndrome?” and “What’s the best way to pace a 5K time trial?”. To hear Pete’s groundbreaking answers skip to 29:58.

“Remember ALWAYS…. that happiness is an inside job!"

Episode 021 - "Gold medalist Ollie Hynd & that show on Netflix about dancing!"

On this episode we have a chat with Ollie Hynd MBE and find out how lockdown's treating him.  Turns out he's thriving and trying out routines that aren't in his usual training sessions.  He's also spending quite a bit of time hanging out with mates on the XBox.....and we get to sound the "PODCAST EXCLUSIVE" alarm again, as he tells us something he's never told any other media outlet.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Gillian wants to know what the best formula is for working out your maximum heart rate.  Jake  explains there are many, but none are particularly reliable.  A common one is taking 220, minus your age, but research reveals that could be inaccurate by 15bpm either side of the answer.  If you want an accurate answer, the best thing is to book a lab session and have an incremental treadmill test.


"Damn it!  Make your long runs so epic, Morgan Freeman should narrate them!"

Episode 020 - "Sat Bains, Marathon paced training & Trevor McDonald!"

This is an episode of big surprises and nostalgia!  Not only is Jake related to international Michelin star chef Sat Bains, he's also mates with Sir Trevor McDonald OBE (and has the evidence to prove it!)

You'll hear Jake's chat with "Trev" from circa 1998, where Jake sounds like a 12 year old and Trevor sounds like a GODDAMNED LEGEND!  We also catch up with Sat and speak about how important a workout routine is for mental health, especially in these times, not only for him but also for his staff at Restaurant Sat Bains

Now lockdown restrictions have been relaxed a little, we're able to spend more time doing what we love, so Jake will be talking about the pros and cons of marathon paced training.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Alison is training for a marathon and wants to know if she should break up her long run at the weekend in to two runs over the day.  Jake say's that splitting the run is good to do from an injury point of view, but won't prepare her body sufficiently for the endurance required for the marathon.

"Healthy is NOT a goal...it is a way of living!"

Episode 019 - “Base training, ‘proper runners’, and twerking for charity?!”

On this episode… after Pete’s recent revelation that he has started the Couch to 5K programme, he still feels like he is the non running guy of the show. Jake challenges him on this and asks the question “What would make you a proper runner??”.

Jake shares his marathon base building tips to help maximise the extra time we now have since lockdown, and get us primed and ready for when the hard training begins again. To understand your training paces check Jack Daniels' pace calculator 

And we chat to Paula from Cancer Research UK Race For Life who are now looking to beat cancer AND Covid 19 in their new Race For Life at Home! You don’t just have to run to take part you know? You can jump, skip… or twerk your way to raising money for this incredible cause.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Daniel is fairly new to running and would like some tips on using Strava. Jake suggests not just using the mobile app for Strava, but also look at the desktop version as this gives you a lot more features and control. For the full explanation, skip to 37:30.

“There is no elevator to success……. man you’ve just got to take the stairs!”

Episode 018 - "Pete the running guy, filthy kids and the record breaker!"

This week, Jake brands Pete a "running guy" - the episode cover would be proof to the contrary!  The thing he's wearing is neither a boiler suit or an Ice cream man uniform,, it's just a funny body 😂!

We have friend of the show Ben Smith on (He did 401 marathons in 401 days y'know... the record breaker).  He gives some great postponement advice, after his new challenge has been postponed until next year.  If you missed our Ben Smith Special episode, HEAR IT HERE.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Rob wants to know how he can spice up his easy runs to make them more interesting. (Skip to 29'10" for the answer)

"Your spring marathon may have been deferred, but that isn't your biggest challenge...Your BIGGEST CHALLENGE is having to cut your own hair!"

Episode 017 - “The 'Marty Rose’, slow runs, and virtual dates”

On this episode, we chat with Exercise Scientist, and all round nice guy, Callum Thomas about the physiological benefits of easy running.

Callum talks stroke volume, which is the amount of blood your heart pumps around the body in a single beat. Hey did you know that when you run beyond 60% of your maximum heart rate, sure your heart beats faster, but it won’t actually beat any harder? I know… crazy huh?! Bring on the slow running!

Oh yeah we also talk about the new lockdown pastime we all share - birdwatching- and Jake takes Callum to task after he disappeared during a Live Running Q&A for a ‘virtual date’!

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Kev has just started running and he wants to know how to keep his breathing under control. Jake talks about the importance of patience, and trusting the process. He says that in time, Kev will develop a broader range of speeds that he can run at, and this will enable him to keep his breathing in check. For the full explanation, skip to 31:10.


“Look either do or do not……. THERE IS NO SUCH THING AS TRY!"

Episode 016 - "Home working"

On this episode, we finally have a proper catch up with PARALYMPIC GOLD MEDALIST, friend of the show and all round good fella, Richard Whitehead.  Turns out he's gone rogue since lockdown, and doing too much upper body work in his home gym and currently resembles "The Hulk".  He's also eating too much red meat and drinking too much cider!  🤣

He talks about the importance of mental wellbeing during these odd times, and speaks about how he felt when Tokyo 2020 was put back a year.  It's a good chat with plenty of honesty and just the right amount of pisstaking! 

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode,  Teresa wants to know how long a warm-up should be.  Jake says it depends on the session you're doing...

If it's a short easy run, then a few minutes walk before, or set off at a slower pace.  If however you have a more intense session planned your warm-up will need to be somewhere in the region of 15-20 minutes; initially a little job to warm the body, followed by a serious of strides (relaxed sprints). For the full explanation, skip to 26:10.

"ONLY THE TRUTH WILL SET YOU FREE - So stop telling porkies!"

Episode 015 - "Isolation hair, Tips for new runners & Jake's left speechless!"

Many people are cutting their own hair whilst in isolation. Jake's no different, which surprises Pete the Producer because Jake's normally "weird" about his hair. When he's turned up at Pete's to record the PLODcast previously, the first thing he does is request the use of a hairdryer!  

You'll hear Jake "lost for words" on this episode, because his Performance Community did something to ease the pain of his broken ankle - It was all filmed, you can  SEE IT HERE.  Sidenote: this was all arranged and recorded before the Covid-19 outbreak.

If you're a new runner, Jake has his 14-Tips for new runners on this episode, have a listen for the full explanations, but here are the Tips:

1. Set a target - Which could be a distance or time.
2. WHY do you want to start to run? Understand your reasons for doing this.
3. Full immersion - Read books, speak to people, seek help.
4. One size doesn't fit all - We all make progress at different rates.
5. Don't expect to love every session.
6. Beware the temptation to over-hydrate and over-dress.
7. Don't expect "easy" sessions to actually feel easy!
8. Understand the stages of learning and know where you currently are.
9. Stay patient.
10. Run on grass to reduce impact.
11. Don't be afraid to ask for help.
12. Focus on your feet - Wear the right footwear.
13. Get creative - Choose different routes.
14. Don't take short cuts!

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, James wants to know if the rest is essential, as he's following a training plan which includes 3x1Km with a 2 minute rest between each km. Jake explains that the rest is essential during interval training. Hear the full explanation by skipping to 35mins in.

"Don't stop when you're tired, stop when you're DEAD (....but don't die, OBVIOUSLY!)"

Episode 014 - Premature ageing, Marathon Marcus & The Stairs of DEATH!

Jake and Marty's isolation is becoming dangerous!  They live in a very lovely little anex, their stairs however aren't so "lovely", in fact they have become known as The Stairs of DEATH!   See them HERE.  

Today's guest is Marathon Marcus.  Jake chats to him about breaking 3 hours (having narrowly missed it by 19-seconds in New York).  Marcus is a 6-star finisher and a big ambassador for mental health.  His new Podcast 'A Runner's Life' is definitely worth a listen on Spotify.  You can also check his Website and his Insta.

#AskJake: Each week, we'll take one of your questions and Jake will answer it.  On this episode, Rebecca wants to know how often she should buy new running shoes.  Jake explains that there isn't a "magic answer", as it depends on your strike pattern, your weight, surfaces you run on and many other factors.  However, as a rule of thumb; have a close look at the sole of your shoes after about 400 miles... if you don't already log the mileage of your shoes, start doing it now.

" If you really, TRULY believe that you CAN, then you are already halfway there."

Episode 013 - "Bladder control, time management & InstaGRAN!"

With so many Mother’s Day disruptions up and down the country, on this episode we put a call in to Jake’s super positive 84 year old Grandma to see how she’s doing. (...and to let her know that Jake's okay!)

With the growing number of people now working from home, Jake shares a time management tool that he actually uses himself - the Pomodoro Technique. This increases productivity, BUT with Jake’s little twist it also improves your physical wellbeing!  Get your hands on a Pomodoro timer here on either Apple Appstore  or Google Play.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Charlotte wants some tips on bladder control (hers keeps "sloshing around" when she's on a long run).  Here's Jake's answer, in the form of a handy VIDEO!

“If you don’t fill your life with challenges that inspire you….. it will get filled with challenges that don’t!"

Episode 012 - "Change of plan: Coronavirus and it's impact"

This episode was planned to be a 'Marathon Special' - That had to change then!  

With the delay of so many Marathons due to the coronavirus outbreak, Jake offers advice to you if your event has been postponed and you're feeling frustrated.  He talks about being in your "maintenance mode" and how this extra training time doesn't necessarily need to be seen as a bad thing. 

We've got Lindsy James on the show, who's a massively motivated record breaking runner and Director of Active Fusion.  Jake chats to her about her thoughts surrounding all of the marathon postponements and how it affects her training.

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Tom's in a "panic" about the rescheduled London marathon date being too close to Berlin and wants to know if he'd be able to compete in them both.

"Remember : Success come to those who are willing to get their hands dirty....But just DON'T TOUCH YOUR FACE!"

Episode 011 - “X Factor exercises, and a Random Act of Motivation”

With Jake still on the injury bench he is determined to pick the brains of as many injury experts as possible, and on this episode we chat to Physiotherapist Rob Smith at RS Therapy in Derby. Rob is all about ‘bullet-proofing the body’ BEFORE an injury strikes. He’s got some great little exercises you can do while watching X-factor…. although he also confirms that they aren’t ’show specific’. Check them out here :  WATCH NOW

We put a call in to an unsuspecting runner who has lost their mojo and Jake flexes his motivational muscles to get them back on track, in Random Act of Motivation!   Don’t forget to pay particular attention to this episode’s cover photo.  I’m tellin’ you man… she is DEFINITELY leaning up against a slice of burnt toast!

Don’t forget, if you know of someone who is in desperate need of a little encouragement to help them find their mojo then drop us a message at plodcast@runningwithjake.com and tell us a little bit about them.

#AskJake: Each week, we’ll take one of your questions and Jake will answer it.  On this episode, Natasha wants to know if it’s a good idea to stretch before a run.  Jake thinks dynamic stretches are better before you start, and to save your static stretches for after the run.  For the complete answer skip to 21.55.

“Remember that tough people DO NOT last, but tough times DO! ….Wait that’s wrong.”

Episode 010 - Injury, sports therapy and a Buzz Lightyear problem.

Jake's managed to injure his ankle, in a BIG way.  His aim of sub 3 Hours at Manchester is NOT going to happen😥.  On this episode you'll hear all about his time at A&E and a bizarre injury involving Buzz Lightyear (with flick out wings!).  If you don't understand the Spanish reference, watch THIS 🤣

We catch up with Jen Wilson from the Human Performance Unit at The University of Derby who explains about gait analysis and talks about rehab plans and the importance of movement quality.

#AskJake: Each week, we'll take one of your questions and Jake will answer it.  On this episode, Coleen wants to know the best way of warming up for a 10k.  Jake advises to always warm up for a 10k if you're intending to run it quickly, and to base your warm-up on time rather than distance (so rather than warming up for a mile, warm up for 10 or 20 minutes).  Hear the explanation by skipping to 25:25.

"The pain that your experience today will be THE STRENGTH that you feel tomorrow"

Episode 009 - “The ratings rant and an injured friend”

On this episode Jake and Pete the Producer get ‘bent out of shape’ over ratings. “Just let it go boys!"

You'll hear Jake's theory about the 18 mile point in a marathon being more challenging than the 20 mile point.  It (kind of) makes sense, when you think about it!

Jake finally catches up with his mate Darren - a man desperate to see two things… the finish line of a marathon and "the penis under his belly”.

#AskJake:  Each week, we’ll take one of your questions and Jake will answer it. On this episode, John wants to know “Is it better to take short strides or big strides when tackling hills?”. Find out the answer by skipping to 29:43.

“Running with Jake - The PLODcast.  Please rate and review..... WE'RE DEFINITELY WORTH MORE THAN ONE STAR!"

Episode 008 - "The Star Baker and a plod across Oz”

We catch up with one of Jake’s runners who continues to take herself well and truly out of her comfort zone.

After getting lost somewhere in Nottinghamshire we finally manage to catch up with adventure seeker Nikki Love about her next big a thing - a world record attempt with a little 'plod’ across Australia!  For more details check out Nikki’s page and lend her your support. 

#AskJake Each week we take one of your questions and Jake answers it. In this episode Tom wants to know the best way to choose a target time for his half marathon.  Skip to 31:26 for the answer (that means fast-forward… don’t actually skip!).

“If you fail to prepare, then you are preparing to fail….. SO YOU BEST GET PREPPING!"

Episode 007 - "Time obsession, and adrenaline junkies"

Pete the Producer quizzes Jake on his obsession with timing EVERYTHING, from post run stretches to cups of tea! Note: 4 minutes for a brew is optimum. 👍🏽

We chat with fellow podcaster Ben Sheppard, host of Why in the World - a show all about extraordinary people who thrive on a life of adventure! Go on, have a listen here (It's not cheating on us!)

#AskJake:  Each week, we’ll take one of your questions and Jake will answer it. On this episode, Rob wants to know “How to avoid blisters during a long run?”. Anti-chafing lubricant can be a good place to start, but for the full answer skip to 34:30.

“Remember, life is 10 percent what happens to you and 90 percent how you react to it….. SO STOP ACTING LIKE A D**KHEAD!?”

Episode 006 - "Lost mojos and the 'tiny' coach”

On this episode we chat to Morph - an experienced runner, coach, and Physio - about the cost of carrying a few extra pounds has on your marathon pace, and the ’small man syndrome’ he had as a teenager!

Jake shares his best tips and tricks to help you find your running mojo. This is audio from a Facebook Live that Jake did a few weeks ago. If you want more FB Live tips. then just head over to the Running with Jake Facebook page.

#AskJake: Each week, we’ll take one of your questions and Jake will answer it. On this episode, Rebecca wants to know “How much water should I take with me on long runs?”. Find out the answer by skipping to 28:15.

“Even if you ARE on the right road… if you just sit there you’ll get run over”.

Episode 005 - "The Ben Smith 401 Special"

We're REALLY EXCITED to give you the first of our special episodes..

This is an in depth chat with Ben Smith (Yeah...the fella who did 401 marathons in 401 days!). Since the record breaking challenge, Ben has appeared all over the TV, Radio and in numerous publications. He's also a motivational speaker and spreads his messages of positivity by making school visits.

On this episode, Ben speaks openly about his reasons for running, the importance of spreading positivity and tells us all about his awesome new challenge, "USA 2020"

If you know somebody who thinks running can't change lives, get them to listen to this episode! 

Find out more about Ben by hitting these links, and please support him in his brilliant charity work.

Official website : https://www.the401challenge.co.uk/
Instagram : https://www.instagram.com/the401challenge/
Twitter : https://twitter.com/the401challenge
Facebook : https://www.facebook.com/the401challenge/
Buy the book : https://www.amazon.co.uk/401-Marathons/

Episode 004 - "Injuries, goals and healthy flapjacks"

On this episode, we chat to Lisa; after a big injury, life got in the way of her running.  Will Jake help her back on track to find her mojo again?

Why a slight shift in mental attitude can make all the difference to your training and why it's so important to really care about your goal.  This is audio from a Facebook live that Jake did a couple of months ago.  If you want more FB live tips, check out the Running with Jake Facebook page.

Jake chases a complete stranger round a park and shouts "Excuse me...who are you running from?" again (and somehow doesn't get punched!).  VIDEO EVIDENCE is here!  Thanks for being an awesome sport Rebekah, from The Event Foundry (If YOU let Jake chase you around a park, we'll plug your business too!)

#AskJake: Each week, we'll take one of your questions and Jake will answer it. On this episode, Amelia want to know whether she can still run if she's got a cold".  Jake's not a doctor but says that if you feel the cold above your neck, then yes you can train to a lower intensity.  If however you can feel it on your chest, it's a "no no"!  (Skip to 26:10 to hear it)

"Everything that you ever wanted is just outside of your comfort zone.... so get out of YA GODDAMNED COMFORT ZONE!"

Episode 003 - "Defying age and a frantic Grandma"!

On this episode, we chat to Michelle from https://plogolution.com - She'll tell you how to make the world a better place whilst running.

Jake gives his Top Tips for time trials and discusses the benefits of including them in your training.  

We catch up with the LEGENDARY David Lloyd - who's defying the ageing process through a new found love of running - He's often seen overtaking younger people at the Nottingham Parkrun.

#AskJake: Each week, we'll take one of your questions and Jake will answer it.  On this episode, Lisa wants to know about the benefits of "strides".  Find out the answer by skipping to 31:20

"Run when you can, walk if you have to, CRAWL if you must, just never, ever, EVER give up!"

Episode 002 - "Chasing a Paralympic Gold Medalist"

Jake and Pete have finally agreed on the name of the PLODcast and they're in search of Paralympic Gold Medalist (and top man), Richard Whitehead.

Jake gives his 3 tips to feel less pressure and more enjoyment from your runs, and we talk all things running with Ultramarathoner Jacki Johnson 

#AskJake: Each week, we'll take one of your questions and Jake will answer it.  On this episode, Steve wants to know whether running with music is a good thing or a bad thing.  Jake thinks it depends on the type of music you're listening to; higher octane music naturally will help you increase pace, but that can lead to burn out if you're on a long run.

"A comfort zone is a beautiful place, BUT nothing ever grows there"

Episode 001 - The Pilot

Meet the team:  Jake Lowe is your host.  He's been a running coach for the last 10 years, training his clients one-on-one.  He's really excited to launch The PLODcast because it'll give him a chance to inspire and train his audience en masse.

Pete is Jake's Producer - In his own words, he's "not a runner guy" (but who knows what the first few episodes hold!)

On this episode, we investigate whether Jake's upbeat and motivational techniques as a coach actually boarder on harrassment or not 🤣.  We have a very honest chat with @TomWatts about his reasons for running, and Jake approaches a stranger who's running in a park and asks "Excuse me...who are you running from?"

#AskJake: Each week, we'll take one of your questions and Jake will answer it.  On this episode, Frankie wants to know how often she should take carb gels during her first marathon. Find out the answer by skipping to 28:30