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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.

RunPod

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.

Lily Canter and Emma Wilkinson

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!

The Power Playlist! Matthew Wood

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

The Extra Mile! Who Is David Goggins And What's His Rule Of Running?

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!

Matthew Wood

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!

The Power Playlist! with Tony Audenshaw

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!

The Extra Mile! What Is The 80% Rule In Running?

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.

Tony Audenshaw

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!

The Power Playlist! with Lina Nielsen

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!

The Extra Mile! The Benefits Of Stretching, And Which Stretches Help Runners Most

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.

Lina Nielsen

So, you’ve signed up for a race - amazing! But how long do you really need to train? The truth is, it depends. Whether you're a complete beginner or getting back into the groove, everyone is on their own timeline. 

In this Extra Mile episode, Jenni explores why giving yourself enough time - and a bit of wiggle room - can make all the difference. 

Life happens, and building flexibility into your plan keeps the pressure off!

Discover how to build a training plan that works for you, so you can enjoy the process and reach the start line feeling prepared.

The Extra Mile! I Want To Run A Race, How Long Should I Allow To Train?

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