Brian's Run Pod

Send us Fan Mail
We dig into why easy running can feel tougher than hard sessions and why slowing down is often the most important training skill. Ken Graham shares practical coaching advice on effort, motivation, plateaus, and recovery so runners can improve without obsessing over data. 
• easy runs as discipline and recovery, keeping the effort genuinely comfortable 
• walk run approach for complete beginners, building fitness and strength safely 
• heart rate zones as a tool with limits, factoring in heat, sleep, stress and illness 
• running by feel, learning perceived effort and occasionally ditching the watch 
• staying motivated midweek, adjusting timing, fuelling and training structure 
• dealing with a 5K plateau, making training more specific and iterating changes 
• using social media to teach simply, the work behind creating helpful content 
• favourite interval sessions, solo running versus group accountability 
• rest days as essential for adaptation and mental freshness 
All my athletes, at least one, if not two days of complete rest a week 

Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

Instagram
My Favourite Band
Support the show
Brian's Run Pod

Send us Fan Mail
We talk with running coach Ken Graham about how everyday runners can stay consistent without letting training take over their life. We dig into simple planning, cutting through online noise, and the small technique and strength choices that keep running feeling good. 
• enjoyment first to build long-term consistency and progress 
• Ken’s path into running and coaching from a non-athletics background 
• social media overload and how to judge what is relevant to your situation 
• AI as a helpful tool that still needs common sense and context 
• what a structured training plan looks like for busy runners 
• tempo runs, interval sessions and long runs explained in plain terms 
• why there is no single perfect running form or cadence target 
• glute activation, hip flexor dominance and using strides to improve efficiency 
• targeted strength and conditioning for hips, mobility and stability 
• plyometrics for running economy and how to start with the basics 
• the biggest mistake runners make with easy runs and the talk test cue 
anybody who's listening and is kind of struggling with I guess mobility or lack of stability in round hips, feel free to go and check those out

Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

Instagram
My Favourite Band
Support the show
Brian's Run Pod

Send us Fan Mail
Unlock the power of your mind to elevate your running, conquer anxiety, and transform setbacks into fuel for success. 
In this episode, hypnotherapist Craig Meriwether reveals groundbreaking mental exercises that elite athletes—and everyday runners—are using to push beyond physical limits. Discover how simple breathing techniques, visualization, and mindful self-hugs can rewire your brain for confidence, calmness, and joy in every stride.  
We break down the neuroscience behind stress and performance, showing you why your mind often pulls you back before your body tires. Craig shares practical strategies—like the 321 reset and bilateral stimulation—that activate your parasympathetic nervous system, turning off anxiety and fostering a sense of safety. Whether you're training for your first 5K or aiming for a marathon PR, you'll learn how mental rehearsal and emotional alignment can help you run faster, more enjoyably, and with less self-criticism.  
Key insights include the role of subconscious programming in endurance, how to use visualization as mental practice—even during sleep—and why shifting your feeling state from frustration to peacefulness can unlock your full potential. You'll also hear inspiring stories of athletes and runners managing injuries, performance anxiety, and life challenges—showing how these techniques accelerate recovery and boost motivation.This episode is essential listening for anyone who wants to make running a joyful, stress-free part of life—and for athletes ready to harness their mind as the ultimate training partner. Whether you're a beginner or seasoned pro, Craig’s simple yet powerful tools will help you break mental barriers, stay present, and enjoy every moment on the road. Tune in and discover how a few minutes of mindful technique can forever change your running experience.
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

Instagram
My Favourite Band
Support the show
Brian's Run Pod

Send us Fan Mail
Most runners overlook the power of their mind—until now. This episode reveals how mental training, visualization, and subconscious mastery can unlock your peak performance, whether you're recovering from injury or aiming for that personal best. Imagine finishing a race stronger, more confident, and less stressed—all by harnessing your mind's potential.

We are joined by Craig Meriwether, a licensed hypnotherapist with a profound personal journey from depression to peak mental health. Craig shares how decades of experience, backed by fascinating studies and Olympic stories, demonstrate that the mind can accelerate healing, boost confidence, and extend your running longevity. Discover the science behind visualization techniques used by Michael Phelps—the power to mentally rehearse your race like a champion—and the surprising neural data showing that even pretending to practice can forge real brain pathways. Craig breaks down practical mental tools: how to use subconscious cues to overcome injuries, banish race nerves, and push through physical fatigue.

Craig's Website
Craig's Instagram
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

Instagram
My Favourite Band
Support the show
Brian's Run Pod

Send us Fan Mail
Most runners overlook a vital secret to boosting performance and avoiding injuries—strength training isn't just a supplement, it's the foundation. In this episode, Strength and Conditioning coach Tom Waite, who has trained elite athletes, reveals how simple gym movements can dramatically elevate your running game, even with just two sessions a week. Discover why focusing on basic movement patterns like squats and hip extensions can stave off injury, improve longevity, and unlock new levels of endurance.You'll learn:
 
The key strength exercises tailored for runners, including how to start safely with machines and guided movements
 
The optimal rep ranges for beginners and how to progressively challenge yourself without risking injury
 
Why logging your progress, whether with an app or pen and paper, accelerates gains and keeps you accountable
 
The significance of metrics like heart rate variability (HRV) and resting heart rate, and what they reveal about your recovery and overtraining signals
 
Practical tips to listen to your body—balancing data and intuition to prevent burnout and stay motivated even during tough days
 
This episode matters because ignoring strength work and recovery data could leave you vulnerable to injury, stall your progress, or even rob you of enjoyment in running. Whether you're a seasoned marathoner or just starting out, Tom's insights empower you with straightforward strategies to enhance resilience, performance, and well-being.Perfect for runners seeking a scientifically-backed edge, coaches wanting to refine their advice, or anyone eager to train smarter—not harder. This is your essential guide to integrating strength, data, and self-awareness into your running routine for lasting results.Connect with Tom Waite, a renowned strength coach based in Dubai, on LinkedIn or Instagram (@TomWait1, @TomJWait). Get ready to transform your training mindset and elevate your runs—because the right strength habits can make all the difference.
Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

Instagram
My Favourite Band
Support the show
Brian's Run Pod