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This month's Hot Seat features repeat guest Steve Winrow of Winrow Performance, answering nutrition questions from our coaching athletes. Steve is a sports nutritionist with a background in exercise physiology, working with everyone from recreational runners to professional tennis players. He's also one of Nick's current athletes, training for a sub-3 Manchester Marathon.

Topics Covered

Overmarketed Nutrition Trends Steve calls out three: low-carb/keto diets (no benefit for endurance performance — the "godfather" keto study was based on just five athletes), fasting protocols (overstated benefits largely based on rodent studies), and the gut health/probiotics craze (not harmful, but a well-balanced diet does the heavy lifting).

Intermittent Fasting & Autophagy The autophagy argument doesn't hold up. Hard endurance training is already a far stronger stimulus for cell repair than fasting. Withholding fuel post-training just impairs glycogen replenishment and increases inflammation. Fasting can work for calorie control — but it doesn't do anything metabolically "fancy."

Appetite Hormones: Ghrelin & Leptin Ghrelin drives short-term hunger (rises before meals, drops after). Leptin reflects longer-term energy status and sits in fat tissue. Rapid weight loss drops leptin fast, which slows metabolism — one reason weight loss stalls. Protein is the most effective macronutrient for managing satiety. Poor sleep and underfuelling disrupt both hormones.

Key Takeaways

1. There is no benefit to low-carb or keto diets for endurance performance. If you want to run fast, eat carbs.
2. Fasting is fine for calorie control but does nothing special for cell repair or metabolism.
3. Aim for 2g/kg protein per day. Use the 3-2-1 method as a starting point and adjust carbs to training load.
4. Fuel the work required — ~0.8–1g/kg carbs either side of hard sessions.
5. Sleep is your number one recovery tool. Prioritise it ruthlessly.
6. Consistency is the biggest predictor of success. Illness and injury kill consistency. Recovery prevents both.

Guest Details

Steve Winrow — Winrow Performance Instagram: @winrowperformance Weekly newsletter every Monday (February focus: recovery)

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

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We’re back… for the first proper Maximum Mileage Podcast in just over a year. Nick and Faye catch up on what’s changed at Maximum Mileage (new coaches, Faye going full-time, a growing global community)… plus their own running years, highs and lows, and a bit of real talk about health, recovery, and what actually matters. 

Then we’re joined by Tina Muir (former GB and Northern Ireland international) for an honest conversation about diet culture, underfuelling, RED-S, and why trying to “cut weight” while marathon training so often backfires. We also get into the current fuelling trend (yes, carbs)… and Tina’s work helping runners and races take practical steps toward sustainability, without the guilt trip. 

Key takeaways (the stuff we want you to remember)
 

• Training hard + cutting calories is a risky combo… performance drops, recovery suffers, niggles appear.
• “Health” is the long game… run well now so you can move well later.
• Underfuelling isn’t just a women’s issue… men get hit too, just with fewer obvious signals.
• Sleep problems can be a big red flag… stress + low energy availability can show up at 3am.
• The goal isn’t perfect eating… it’s a relationship with food that supports training and life.
• Sustainability doesn’t need to be all-or-nothing… start with one uncomfortable “no thanks”.

Quote pulls

• “Training for a marathon and trying to be on a diet at the same time are not very compatible.”
• “Focus on longevity… wellbeing… and performing well in training.”
• “Your body goes into survival mode… what’s less important right now?”
• “The freedom of not having those constant horrible thoughts… is worth everything.”
• “Get used to being uncomfortable… and saying ‘no thank you’.”

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Summary

Frank Wainwright shares his journey into ultra running, the community, and his charitable efforts. He discusses his experiences with extreme events like the Tunnel Ultra and the Brathay 10 in 10, highlighting the physical and emotional challenges. Frank's dedication to youth-focused charities and his passion for supporting young people is evident throughout the conversation. 

Frank Wainwright discusses his Big Tour of England, a running event to raise funds for Brathay Trust, a chosen charity. He shares details about the route, fundraising, and the impact on youth development. Frank also talks about his experiences, challenges, and the support he receives from sponsors and the community


https://frankpublishing.com/the-big-toe-links-page/

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

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Summary

In this episode, Nick and Faye discuss the current weather conditions and the challenges of running in the rain and their coaching tip of the week is encouraging runners to embrace training in bad weather to build resilience. 
Faye discusses her next race at Forest of Dean and her goal of setting a personal best. In this conversation, Nick Hancock shares his experience of participating in the Brecon to Cardiff Ultra Marathon. He discusses the toughness of the race and the challenges he faced, particularly with uphill climbs and boggy areas. Nick also talks about the mindset shift he had during the race, where he decided to race and started overtaking other runners. He reflects on the positive impact of a strong mindset and the areas he can improve for future races. Nick concludes by discussing the last climb of the race and his overall positive experience with Run Walk Crawl events.

Takeaways

• Embrace training in bad weather to build resilience and be prepared for race day conditions.
• Focus on running by effort rather than pace, especially in challenging weather conditions.
• Stay mentally engaged during races and avoid distractions that can lead to losing focus.
• Set realistic goals and work on regaining confidence after setbacks in training or racing. Maintaining a positive mindset can make a significant difference in a race, allowing you to push through challenges and perform at your best.
• Efficiency at aid stations can save valuable time during an ultra marathon, allowing you to stay focused and maintain momentum.
• Having experienced runners around you can provide motivation and inspiration to push harder and achieve better results.
• Reflecting on both the positives and areas for improvement after a race can help you learn and grow as a runner.
• Participating in well-organized events can enhance the overall race experience and provide opportunities for personal growth.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Summary

The conversation discusses a recent research study on exercise-based injury prevention in endurance runners. The study found that there is no significant positive effect of exercise-based prevention programs on reducing injury risk and injury rates in endurance runners. However, the study also highlights the importance of supervision and adherence to the program, as studies that had close supervision showed a positive effect. The conversation emphasizes the need for individualized strength and conditioning programs, consistent engagement with the program, and consideration of broader healthy behaviours in lifestyle. Future studies should focus on larger-scale, long-term prospective studies and explore the multifactorial nature of overuse injuries in runners.

Takeaways

• Exercise-based prevention programs do not have a significant positive effect on reducing injury risk and injury rates in endurance runners.
• Supervision and adherence to the program are important factors that may contribute to the effectiveness of exercise-based prevention programs.
• Individualized strength and conditioning programs, consistent engagement, and consideration of broader healthy behaviors are recommended for runners.
• Future studies should focus on larger-scale, long-term prospective studies and explore the multifactorial nature of overuse injuries in runners.

Chapters

00:00
Introduction and Background

03:11
Summary of the Research Study

06:17
Supervised vs. Non-Supervised Strength Training

09:22
Future Research and Recommendations

18:05
Practical Advice for Runners

23:42
Limitations of Current Research and Future Studies

31:40
Takeaways and Conclusion

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Summary

The conversation covers topics such as lack of appetite during training, managing nutrition during menopause, recovery strategies, pacing long runs, fasted training, mobility work, and fueling with gels. The conversation covers topics such as the timing and benefits of caffeine gel, fueling for different types of runs, taking a break from long runs, and transitioning from slow to fast running.

Takeaways

• Lack of appetite during training can be managed by eating smaller portions more frequently and focusing on nutrient-dense foods.
• During menopause, it is important to track and understand your body's individual needs and adjust training and nutrition accordingly.
• Recovery strategies should focus on the basics such as good sleep, rest, nutrition, hydration, and stress reduction.
• Long runs should be paced based on training goals and can include specific pace sections as race day approaches.
• Fasted training is not recommended, especially for females, as it can have negative effects on hormones and bone density.
• Mobility work can be beneficial for improving range of motion and balance, especially for trail and off-road runners.
• Fueling with gels should be personalized based on body weight and carbohydrate needs, with gradual increases in intake during training.
• Caffeine gels can be used strategically during races, but absorption may vary depending on the intensity of the run. Caffeine gel should be consumed about 90 minutes before the end of a marathon to allow time for absorption and performance enhancement.
• Fueling during long runs is important for performance and recovery, especially during marathon-paced runs.
• Taking a break from long runs can be beneficial to prevent burnout and rediscover the joy of running.
• Transitioning from slow to fast running requires gradually increasing intensity and getting used to being comfortably uncomfortable.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

WELCOME BACK!!

Summary

In this episode, Nick and Faye discuss their return to the podcast and upcoming races and training plans. They also provide a personal update and share their thoughts on ice baths. The hosts read reviews from listeners and offer a coaching tip on the importance of the long run. They emphasize the need to focus on training volume over the length of the longest run. 

Nick also talks to one of his runners, Andy Grant.

Andy shares his running journey, from his weight loss transformation to his progress in various races. He discusses the challenges of running during lockdown and the impact of his foot specialist wife on his training. 

Andy provides tips for foot care in ultra marathons and reflects on his racing experiences, including the Brighton Marathon. 

He discusses the importance of learning from mistakes in ultra running and shares his upcoming race plans. 

Andy also discusses his nutrition and his experience working with Nick as a coach.

Takeaways

• Weight loss can have a significant impact on running performance and overall health.
• Foot care is crucial in ultra marathons to prevent blisters and other foot issues.
• Learning from mistakes and adjusting training strategies can lead to improvements in performance.
• The coach-athlete relationship is essential for effective training and achieving goals.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Want to uncover the secrets behind capturing the perfect race shot? Hear the inspiring journey of David Miller, from a passionate runner to a renowned sports photographer. Discover how his love for running and an unexpected gift of a DSLR camera during lockdown catapulted him into the world of sports photography.

Dive into the heart of ultrarunning as we explore the adrenaline-pumping Barkley Marathons through the lens of David. Grasp the art of capturing the raw, emotional essence of these gruelling races, and learn the importance of timing, location, and movement in getting that perfect shot.

The episode concludes with a discussion with David, whose stunning black and white photo of runner UTMB 2022 runner-up Matthieu Blanchard recently garnered recognition. We also touch upon upcoming race ideas, recent controversies surrounding UTMB, and potential changes in the UTS course.

As we wrap up the final episode of the year, we express our heartfelt gratitude for the tremendous support received and look forward to bringing you more exciting content in 2024!

You can find David's work at @davidmiller.photography on Instagram

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode of the Maximum Mileage Running Podcast, Faye interviews Chelsea Creak, recent women's champion of the UK/Netherlands Golden Trail Series. 

Part 1 - Ultra Trail Snowdonia

• Nick did the 55K distance at UTS this year and found it extremely challenging even at the shorter distance. He had planned to do the 100 miler originally.
• The race involves very technical terrain including grade 1 scrambles. The weather can also be highly variable with cold, wet, and windy conditions, or like in 2023, it can be oppressively warm!
• Faye agrees it's crucial for runners to carefully review course profiles and aid station distances rather than blindly entering races just because they sound cool. Slow veteran runners can take 24+ hours to finish a mountain 100K.
• They recommend entrants get experience on the actual course ahead of time if possible and consider hiring a coach for proper preparation. Don't just follow a generic training plan.

Part 2 - Interview with Chelsea Creak

• Chelsea recently won the women's Golden Trail Series for the UK and Netherlands.
• She started running after her husband entered her in the Man vs Horse Marathon in Wales back in 2016 which sparked her interest.
• She qualified for the UK finals in 2022 but had to drop out due to a bad ankle injury. She came back stronger than ever in 2023 to win the series.
• Her advice for new trail runners is to join group runs and clubs to meet supportive people who can provide guidance on gear, training, and racing.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, Nick speaks with Dr Richard Blagrove, senior lecturer in sport and exercise physiology at Loughborough University. They dive into the nitty-gritty details of strength training for runners.

Richard explains how adding heavy strength work into a runner's program boosts race performance, mainly by improving running economy. Lifting weights activates more muscle fibres and enhances neuromuscular coordination compared to running alone. For optimal strength development, runners should use low reps with heavy weights rather than high reps that create metabolic fatigue. Leave those demanding efforts to interval sessions!

Compound lifts like squats and deadlifts engage nearly the whole body when done properly, reducing the need for direct “core” exercises. Adding upper body training brings total body strength, supports faster leg turnover, and prevents imbalances. Don’t just train your legs if you want to maximize performance!

While bodyweight exercises are useful initially, adding external resistance is key for continuing strength adaptations long-term. But consistency with just 1-2 strength sessions per week is most important. Even 10-15 minutes of strength work tacked on after runs is better than nothing.

Though strength training may help prevent injuries, outcomes vary widely from person to person. The performance benefits are much more clear and consistent. 

Some of Richard's best quotes:

• "If you’re developing strength in the lower limb, then it would make complete sense to be an all-round athlete and develop a little bit of strength in the upper limb."
• "Everybody wants the little finicky sexy stuff that makes marginal gains, but they don't work on the big stuff."
• "Runners need to spend so much more time asking why."

Hopefully, this episode has convinced you that strength training should be a priority, not just an optional add-on! 

Follow Richard on Twitter (@rich_blagrove) for more running science insights.

BSc (Hons), MSc, PhD, SFHEA, PGCE, ASCC, CSCSSenior Lecturer in Physiology

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, Nick welcomes his own coach and good friend, Holly Stables onto the podcast and talks all things marathon!

Holly is a former "pro" (she doesn't like that word!) marathon runner and sheds light on her pro career, some of the highs and lows of the training and racing, and throughout she shares some of her tips that you can apply to your own training!

Best Quotes:
"Training for a road marathon is the hardest distance to train for"
"A lot of my runs are fucking slow!"
"You won't find 10x400m in your plan!"

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

We had a great chat with Mike James AKA TheEndurancePhysio about all things rest and recovery!

Key Moments:

• Mike shares how rest is an active part of training, not something passive. It prepares you for upcoming sessions.
• He explains why sleep is the #1 recovery tool, calling it a "superpower." Things like nutrition and appropriate training load are also fundamental.
• We discuss how runners often gravitate toward "sexy" recovery tools like ice baths and massage guns before optimizing basics like sleep and nutrition.
• Mike explains how he has mellowed on his anti-stretching stance over time, but still sees more benefit in strength work than static stretching.

Best Quotes:

• "Recovery isn't just about getting over the sessions we've just done. It's actually preparing for the sessions we've got to come."
• "Learn to be world class at the basics and stop trying to be basic at the world class."
• "Sleep is your superpower."
• "Runners need to spend so much more time asking why."

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Join us for another action-packed episode of real running talk, pro-tips, and a bit of humour to keep things lively. Tune in, learn, laugh, and take another stride towards becoming the best runner you can be. Remember, at Maximum Mileage, we're all about running long, running strong, and relishing the journey!

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In an episode that tugs pretty hard on the heartstrings, Faye interviews Nick Hancock, founder and Head Coach at Maximum Mileage

Key Moments:

• Nick shares how running literally saved his life during a period of severe depression and suicidal thoughts. Running gave him a purpose and outlet when he desperately needed it.
• Nick talks about his wife Alyson's stage 4 cancer diagnosis and how they are trying to live life to the fullest, despite the challenges. Running continues to provide an important mental health outlet for Nick.
• We learn how Nick went from being a running "geek" and improving his own race times, to deciding to become a running coach and start Maximum Mileage. He saw a need for better communication and service from coaches.

Best Quotes:

• "Suicide is just such a selfish act. I think that's certainly the way I look at it now."
• "If you can't look after yourself, you can't look after your family."
• "I run for mind, my ass just follows." - On why he runs primarily for his mental health.
• "Not all heroes wear capes, some wear running trainers."

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, Nick had the pleasure of chatting with one of his long-time coached athletes, Marcus Weedon!

Marcus has a degenerative back condition called Ankylosing Spondylitis, but despite this, he pushes through and uses running as his way of coping with the disease!

Marcus also does some incredible charity work and some bonkers challenges! 

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Unlock the secrets to fueling your body for maximum running performance with our expert guest, Steven Winrow. As a multi-academically qualified nutritionist from Winrow Performance, Steven lays out the facts about how our bodies use energy and the importance of replenishing liver glycogen after a night's rest. Learn how carbs can effectively fuel your training and discover some practical advice on the best foods to consume before and after your morning run.

Ever wondered if fasted training was for you? We tackle that too, as Steven takes us through the potential benefits and risks of this controversial practice. Especially enlightening is our discussion on how elite athletes use fasted training differently from recreational runners. Plus, we dive into the impact of caffeine on endurance performance, offering a clear understanding of how it reduces perceived exertion, enhances carbohydrate absorption, and improves time trial performance. 

We also address energy availability and its link to sleep, setting the stage for a future deep dive into this subject. So, join us for this insightful discussion and walk away with some actionable tips to optimize your nutrition for athletic performance.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Ever felt the thrill of crossing a marathon finish line? Then you'll surely resonate with our guest, James Scott, an accomplished runner whose ultra feats include the Race to Stones 100K and the Kenneth and Avon Canal Race. This episode is brimming with stories of grit and determination, as James takes us through his incredible journey, explaining how running brings him a sense of satisfaction and accomplishment. He shares his philosophy of proving to himself that he can conquer challenges and discusses the peace he derives from running.

Let's explore the true spirit of endurance with James' recollection of his fall at the start line of a 145-mile race. His narrative is a powerful testament to resilience and determination, continuing the race despite the pain and lack of sleep. His strategic approach to maintaining energy levels and managing pain is an enlightening lesson for all. Additionally, we unpack his pragmatic training philosophy for ultra running, emphasizing consistency and the careful avoidance of damage that can't be recovered from. 

In the final segment, James opens up about how he strikes a balance between training for ultra-marathons and managing a busy lifestyle. His experiences provide insights into the importance of flexibility in training and strategies to manage large runs. As we anticipate James' next big race, this episode serves as a reminder of the importance of consistency, and how working with a coach like Nick has helped him to success. Prepare to be inspired, motivated, and enlightened by this rich narrative of an ultra-marathoner's life.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Ever wondered why there's such a vast range of coaching knowledge in the fitness industry? Our guest, Rick Prince, founder of United Endurance Sports Coaching Academy (UESCA), unwraps this mystery. With 20 years in the fitness industry and a strong grounding in kinesiology, Rick has experienced first-hand how the lack of regulation in the industry results in a broad spectrum of skills and knowledge. He's determined to change that with the creation of UESCA, a science and evidence-based education and certification provioder that bridges the gap between education and sports.

In the ever-evolving field of endurance coaching, one size does not fit all. This episode will enlighten you on the varying levels of coaching certification in the UK, the importance of insurance coverage when coaching athletes, and how to select the best policies to suit specific activities and the needs of coaches. You'll also get to meet the impressive team that Rick has assembled for the UESCA courses, including renowned experts like Jason Koop, Dr Justin Ross, Nell Rojas, Dr Matt Hansen, Dr Chris Myers, and Dr Corrine Malcolm. They uniquely blend a science-based approach with an openness to individual coaching needs, offering a well-rounded coaching education.

We will also discuss the advantages of having a Facebook Coaches Group and the importance of shared knowledge amongst coaches. Rick emphasizes the value a UESCA-certified coach brings and the benefits of being part of the UESCA coaches group.

Additionally and most importantly, we'll explore what it means to find the right coach for you, one who understands your unique needs, has the right knowledge and skills, and fits well with your personality.

So, whether you're a coach, an athlete, or simply interested in the world of endurance sports, buckle up for this episode loaded with valuable insights.

You can find out more about UESCA here https://uesca.com/

And if you would like a Certified UESCA Running Coach then give Nick a shout, or you can find many other UESCA coaches via the UESCA Coach Directory (I love supporting other coaches too!)

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Meet our very own Faye Johnson!

Faye is a coach here at Maximum Mileage and she brings a unique set of skills and perspective, as well as a massive dose of just being ace!! We love Faye at MM and you will too!

We don't stop at Faye's personal journey. We take the conversation a step further and look at the importance of treating athletes holistically, understanding that the road to greatness involves a lot more than just physical training. Faye's insights as a female coach in the world of running brings a unique perspective on the importance of recognizing and addressing the different needs of male and female athletes, including the often overlooked issue of women's menstrual cycle in relation to training. 

Our chat with Faye doesn't end without touching on the sensitive issue of gender in outdoor activities. Faye talks about the unique challenges women face in male-dominated activities and the quest to find equipment designed for the female body. She wraps up the episode extending an invitation to listeners interested in coaching or consulting services. So, get ready for an insightful and inspiring ride into the world of running with Faye Johnson.

If you want Faye as your running coach then drop her a DM on Instagram @fayejohnsoncoaching or make an enquiry here... https://www.maximummileagecoaching.com/about-faye-johnson

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Have you ever wondered how a world-class ultra-marathon runner and a paediatrician find balance? Meet our guest, Beth Pascall, winner of the Western States 100 in 2021... an embodiment of grit, tenacity, and perseverance. She unpacks her journey, addressing her battle with a recurring injury, the mental toll it's taken, and her unyielding determination to run again.

We further delve into Beth's world, where she discusses letting go of sponsorship pressures and her thoughts on the differences between bike racing and running. She candidly shares her journey of preparing for the Western States and striking a balance between her medical career and her passion for running. Beth's reflections on her six-month sabbatical and her perspective on running as a selfish pursuit, but one that complements medicine, are genuinely thought-provoking. We also gained some practical advice from Beth on eating enough for injury prevention and performance enhancement.

Our conversation doesn't stop there; we discuss current affairs surrounding the Ultra-Trail du Mont-Blanc (UTMB) and the Dacia sponsorship, the decision of Killian Jornet not to participate, and the impact of sponsorship in races. 

Her story is a beautiful reminder of the strength of the human spirit. Join us in this engaging exploration of Beth Pascall’s world.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Are you prepared to revolutionize your performance during marathons or ultra-marathons? Our guest for this episode is Marcus Willday, the Performance Director at Torq Fitness, one of the leading endurance nutrition companies in the world... Marcus unravels fascinating insights on fueling your body to keep that energy tank from running on empty during a race.

We venture into the realm of stored carbohydrates, their rapid depletion, and strategies to maintain adequate energy levels.

Marcus sheds light on the interaction between glucose, sodium, and water, their molecular structures, and how this knowledge can help enhance your race performance. Listen as we dissect the role of a transporter protein, SGLT1, in keeping your blood fueled with carbohydrates and how this science can influence your marathon finish time.

Finally, we break down types of carbohydrates, their absorption thresholds and how exercise intensity influences carbohydrate breakdown. With Marcus' expertise, we weave through the science of fueling and recovery, timing your fuel intake, and tailoring your carbohydrate consumption to match your race goals.

This riveting podcast episode is your gateway to maximizing your endurance performance with the right fueling tactics.

You can find Marcus and the work of Torq at https://www.torqfitness.co.uk/ and on their Instagram @torqfitness

This video is a fantastic visualisation of the relationship between our stored fuel sources and taking on extra fuel during a race! https://www.torqfitness.co.uk/news/why-fuel-running-video

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Ever felt like you've hit the wall, and not just any wall, but The Wall, a brutal ultra-marathon in the North of England? That's where our guest, Reece, found himself, in the middle of an intense physical challenge. 

Rhys, an inspiring runner, will take you through his journey from competing in his first marathon to tackling a gruelling 70 miles. As an average guy who mastered the extraordinary, Reece isn't shy about sharing his trials and triumphs, including his recent 5K PB all the way to his experience with the David Goggins' 4x4x48 challenge.

Reece opens up about a deeply personal struggle with addiction and how running became his lifeline. Listen to his compelling story of how he replaced alcohol addiction with running, and the impact of a supportive family on his journey to sobriety. 

Running served as a catalyst to re-evaluate his perspective on wellness. He shares his insights on the mental and physical benefits of running and how it has changed his life.

Today, Rhys is an ultra-marathoner standing testament to the transformative power of running and the resilience of the human spirit. Listen in to find that spark that will push you to take on your own Wall.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Ever faced a DNF in an ultramarathon? You know the sinking feeling, the disappointment, the sense of failure? Well, we're here to tell you it's not! Join us as we reveal how DNFs, far from being career-enders, are often stepping stones on the road to success. We'll share our personal tales of DNFs - from poor shoe choices to unanticipated terrain - and how these experiences have shaped us as runners. Particularly, we'll reflect on Nick's recent 'Did Not Finish' and how it was just a stepping stone that led him to a victory just a month later.

Switching tracks, have you ever wondered how to tackle a 10K race efficiently? 

Our discussion takes you through how to handle the first mile, to check your form at the halfway mark, and conserve energy for a solid finish. Remember, it's not just about how you start, but also how you finish. So, lace up your running shoes, and let's explore the exciting world of ultramarathons and 10K races together!

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, Nick talks through his "supplement stack" and why he takes these specific supplements!

Supplements for running are all the rage and it can be a real minefield of what is good and what is snake oil!

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Do you ever wonder what it takes to win an ultra-marathon? You're in for a treat as we chat with the remarkable Andy Berry, the recent winner of one of the UK's toughest races, the Lakeland 100. Pulling back the curtain on his preparation, Andy shares how he stepped away from racing to focus on rigorous training in the hills and fells for the Lakes 24-Hour record, guided by none other than Kim Collison, the previous record holder, before recovering and heading into his recent win!

Stretching boundaries isn’t just about physical prowess, as Andy reveals the intertwining roles of recovery and mental preparation in his success. From valuable insights on listening to your body, to recognizing the importance of family support and redefining DNF (Did Not Finish) as a learning opportunity, prepare to be inspired by his journey. We also get a window into the intricacies of specific training sessions, checkpoint strategies, and the crucial two-week tapering period that played a pivotal role in his win.

You can find out more about Andy Berry via his Instagram page and contact him for coaching there too!  @andy_berry 

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Ever wonder how to stay motivated on the long, arduous journey that is marathon training? We've got your back! Join us for another recording of my athlete Hotseat where we focus on the Marathon as we share personal experiences, tips, and strategies that have kept us going. From the highs and lows of the London Marathon ballot to the importance of goal-setting, we reveal how to focus on the journey and not just the finish line. 

Our conversation doesn't stop there. We highlight the benefits of incorporating sports massage into your training cycle, a secret weapon that promotes recovery and contributes to overall wellbeing. We also provide practical tips for maintaining body alignment and relaxation after exercise. Trust us, your body will thank you!

But what about fueling your body? We've got that covered too. We delve into the critical role of nutrition in running performance—from pre-race gels and optimal carbohydrate and protein intake to hydration strategies. Get ready to discover how to maintain muscle mass and health while keeping body fat low. All this and more in this episode packed with insightful tips to help you stay on top of your marathon training game. Let's hit the ground running together!

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Ever wondered how to fuel your body before that early morning run when you're racing against time? Get ready to unravel the science behind carbohydrates and their role in powering great and speedy running. Fret not about post-run hunger pangs, as we discuss the importance of hydration and nutritious food, spilling the beans on healthy snack options that can give you that quick energy boost you need. 

Carbohydrates and running have long been subjects of debate among fitness enthusiasts. We break down the difference between fast-acting and slow-burning carbs, debunking myths about pasta parties as an effective carb-loading strategy. We give you the lowdown on fueling during runs, discussing the right quantity of carbs you need, and how to weave them into your regular running routine.

As we wind up, we equip you with the knowledge on how to balance your fat and protein intake with increased carbohydrate consumption. We shed light on planning your carb intake for a race and suggest different snack options for the day before the race. And remember, practice makes perfect. Get into the habit of training your body on your fueling strategy rather than waiting till race day. Whether you're into shorter runs or longer races, we recommend fueling strategies that suit different distances and discuss why psychological boosts, like taking a gel, can be as beneficial as physiological ones.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, Faye and Nick co-host and we have a very special guest with us, Joanne Smith

Jo has taken to running since a terrible car accident 15 years ago left her in severe pain. Not only has it helped her physical recovery, but it has helped her apply coaching that she has learned outside of the traditional running coaching realms, to help others with chronic pain, illness and injuries to overcome their own running challenges

Jo's story is inspirational and is a testament that anyone can achieve something if they set the right goal framework to get them there!

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Strap in, runners! The Maximum Mileage Running Podcast is back with another explosive episode, packed with wisdom and insights.

This time, we're flipping the script once again as my athletes take control, grilling me with their burning questions about running. It's a no-holds-barred, laugh-out-loud session where we dig deep into the nitty-gritty of running long and strong.

We're turning up the heat in this episode, discussing how to cope when the mercury rises and sharing hydration strategies to keep you moving. Wondering about salt tablets and their efficacy? We're getting salty too!

Supplements for runners, are they hype or helpful? We’re dissecting the truth behind the pills and powders. Ice baths - are they a frosty friend or a chilling foe? We're diving into the cold, hard facts.

We'll also be discussing sleep, a crucial yet often overlooked component of training, and we've got plenty more up our sleeve.

So, get ready for another thrilling ride on the Maximum Mileage Running Podcast, where we deliver 'Real Chat for Real Runners.' Tune in, laugh, learn, and let's make every run count!

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In Episode 3, we delve into the often overlooked yet critical component of race preparation - sleep. We discuss effective strategies to optimize your sleep in the week leading up to your race and offer tips for that elusive pre-race night's slumber.

Next, we revisit pacing strategies for marathons, offering a deeper dive into finding your rhythm and sustaining it. Learn how to navigate the peaks and valleys of your energy levels to ensure you cross the finish line strong.

With the summer races on the horizon, heat acclimation is a hot topic. We share techniques to prepare your body for higher temperatures, helping you perform at your best, even under the sun.

Fueling for marathons and ultras is a marathon itself, and we're here to coach you through it. Discover insights on what, when, and how much to eat to keep your energy levels steady and your body in motion.

Join us for another action-packed episode of real running talk, pro-tips, and a bit of humor to keep things lively. Tune in, learn, laugh, and take another stride towards becoming the best runner you can be. Remember, at Maximum Mileage, we're all about running long, running strong, and relishing the journey!

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Welcome to Episode 2 of the Maximum Mileage Running Podcast, where we're hitting the ground running with all things marathon. In this episode (another recording of the Hoteast where my own athletes throw questions at me!), we take a deep dive into some of the finer details that can make or break your race day.

Ever heard of 'the blue line'? We discuss the significance of this line during your marathon and share tactical tips on cornering to avoid unnecessary extra mileage. Yes, every foot counts when you're pounding the pavement for 26.2 miles!

We also bring you expert advice on carb loading strategies. Find out how to fuel your body efficiently and effectively for the big day. But the fuel chat doesn't stop there. We explore race day nutrition, focusing on what to take, when, and how often.

And let's not forget hydration. How do you maintain the perfect balance to keep your engine humming smoothly from start to finish? We delve into strategic hydration to help you navigate the delicate line between hydration and over-hydration.

Next, we examine pacing strategies, because going all out from the starting gun might not be the best approach. Tune in for insights on finding and maintaining your perfect pace.

And, of course, we affirm just how bloody hard it is to train for a road marathon. We're not sugar-coating anything here; we're in this together, sharing the struggles, the victories, the sweat, and the swear words.

Join us for another packed episode of the Maximum Mileage Running Podcast – the 'Real Chat for Real Runners'. Subscribe, stay tuned, and remember, run long, run strong, and enjoy the journey!

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

"Welcome to the inaugural episode of the Maximum Mileage Running Podcast, where we dive headfirst into the riveting world of long-distance running!

In this episode, we pull no punches, addressing the very real impact of the menstrual cycle on training. Should you adjust your regimen during this time, or is it business as usual? We weigh the pros and cons, bringing you insights to help you make informed decisions about your body and training.

The debate on selecting the right trainers for training and racing heats up as we discuss what factors to consider and how the right pair can make or break your performance. Lace-up, folks, it's about to get interesting!

From there, we segue into the critical, often misunderstood, realm of hydration and fueling for marathon races. How much water is too much, and how do you strike the perfect balance to maintain peak performance without overdoing it? We also discuss the optimal fuel intake per hour, sharing tips on creating a personalized fueling strategy for those long runs.

And yes, we tackle the 'evil orthotics' controversy, examining their role in recovery and long-term running health. Speaking of recovery, we wrap up with valuable advice on recuperating effectively after those grueling training sessions or races.

Join us for a jam-packed hour full of real talk, expert advice, and a dash of humor. Remember, at Maximum Mileage, we're all about running long, running strong, and enjoying the journey. Don't miss out!"

Remember to follow me on Instagram too @runwithnick and more insights and information on my website www.maximummileagecoaching.com

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

New Year, New You, right?  You're going to turn over a new leaf, pick up a new hobby, fit in more exercise, run every race that's advertised on your TikTok and start that über specific diet you've seen on instagram.  And then 48 hours later it's all fallen apart.  We've all been there.  But fear not, because Coach Faye is here to set you on the right path to achieving your goals by...(drum roll please)...actually considering how and why you set them in the first place!

Naturally there are a fair few running specific references, but hey, this is damn good advice for all flavour of goals you will inevitably set yourself this year.  So do yourself a favour and get off to a great start by listening in - maybe even take some notes!

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

It's 2025 and we're hitting the trails and roads hard!  

In this episode, Matt being the nosy bugger that he is, wants to know what other people have in their training sessions.  Because frankly, the nitty gritty of what a 5K runner is doing in their session versus what a 50 mile runner is doing in theirs is really interesting!  After all, it's bringing that specificity in that separates a good coach from an online training plan that anyone can download and follow, regardless of their goals and current status.  So join us as we pull apart different interval sessions, why the length of your longest run is basically irrelevant, why strength training is important across the board but how it differs from the speedsters (5K) to the foodies (ultras) and lot's of other tidbits that help peak behind the curtain of your running pals training sessions...

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

It's moving ever closer to that festive time of year, plus the questionable discount period of Black Friday, so what better time to get a bit nerdy over the type of tech designed for and marketed towards runners?  With such a huge range of items to choose from, covering pre-run prep, running performance and post-run recovery Nick and Matt jump in to discuss watches, heart rate monitors, body temperature monitors, footpods, foam rollers, inflatable leg warmers and massage guns with a blend of personal experience and (sometimes) actual science.

So do yourself (or your loved ones!) a favour, and give this a listen before filling those stockings with shiny tech that might not quite be as useful as you'd hoped...

Oh, and if you get to this before the end of November 2024 follow these links to get FREE kindle copies of Nick's two cookbooks for runners...proper tasty grub to keep your training on track!

The Ultimate Recipes for Runners Cookbook

The Ultimate Cookbook for Runners: Delicious Recipes for Optimal Performance and Endurance

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

This week Nick and Faye are delighted to be joined by Paul Thomas, owner of actual, real life, bricks & mortar running store Sole Mate, based in Merthyr Tydfil, Wales and right on the door step of some fantastic road and trail running.  

In the world of online shopping from faceless big box stores, Sole Mate has taken the local running scene by storm by providing a genuine customer experience whilst being laser focused on giving back to the community.  Under the banner of "Mind and Sole Mate" they run a community interest company to raise funds for therapy and mental health workshops, as well as providing kit to get out onto the trails for those who need it most (because we all know how powerful running can be for our mental health!)

Sole Mate's approach is clearly working as Paul shares some of the successes that have come from their hard work - such as their weekly social run having grown  just 7 to regularly over 50 runners traveling to attend.  Paul also shares a little "behind the scenes" into how Sole Mate came to be and what it takes to run the enterprise, whilst Nick and Faye join Paul in sharing their frustrations over examples of Gait Analysis done badly...

Maximum Mileage are proud to be partnered with Sole Mate, providing discounts to members of our Patreon (links below).  If you're ever in the area, or frankly even if it's a bit of a drive, Sole Mate is totally worth the visit for runners of all flavours

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

Aaannd, like the proverbial boomerang, we're back again!

Yes, we know it's been another bit of a break but we're getting some rhythm back, promise!  To that end we start by introducing Matt, who joins Nick and Faye as co-host, bringing his own mix of "all the gear, perhaps a little idea" in running, research and soft tissue therapy.  Nick is going to be training Matt over his 2025 Centurion 50 Slam, so there will be plenty of insight into training plans and Matt's survival strategies moving forward :)

We recap Nick's busy summer of running with both the Lakeland 50 and his family jaunt round France culminating in the CCC, plus his plans for the 2025 London Marathon and raising funds for Breast Cancer Now - see his Just Giving page for more on that

Then we're into the meat of this episode, where Harvey Fortis, PhD in Exercise Physiology and Nutrition at Liverpool John Moores University, takes to the hot seat to answer all your questions on nutrition in running, including;

• Should I consider taking protein on my longer runs?
• Where do Ultra Processed Foods fit in for a runner?
• Is a calorie deficit manageable whilst still training for performance?
• What do we know about the differences in female and male athlete nutrition?

Loads of great stuff, it will definitely make you question if you're carrying enough food with you when listening to it on a long run!  Huge thanks to Harvey for coming on, and you can follow him on Instagram for more insights...

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

We are BACK!

Faye and Nick catch up after having had a wee break from podcasting! Then a good chinwag with Jen and Sim Benson, authors of the book 'Smart Running' who discuss their background in running and coaching, the impact of technology and social media on running, and the importance of trusting oneself in training.

They emphasize the need to find a balance between extremes and to listen to one's own body and intuition. The book provides accessible and informative guidance on various aspects of running, debunking myths and providing evidence-based information.

Takeaways

• Find a balance between extremes and trust your own body and intuition in training.
• Be cautious of sensationalist information on social media and seek evidence-based guidance.
• Jen and Sim Benson's book 'Smart Running' provides accessible and informative guidance on various aspects of running.
• The book debunks myths and provides evidence-based information to help runners make informed decisions.
• Consider the individuality of each runner and the need for personalized approaches to training and nutrition.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

What happens when your identity shifts, but your fire to compete does not?

In this episode of the Maximum Mileage Running Podcast, Hannah and Rach sit down with Sarah Crouch, retired American professional runner, accomplished novelist, and still an elite-level competitor on the race scene.

Sarah shares about her transition from full-time professional running into the world of writing, and how stepping into a creative identity did not mean stepping away from competition. We talk about evolving beyond the “pro runner” label, navigating reinvention, and building a life that is bigger than a single title while still chasing big goals on the starting line.

She also reflects on her formative years training at Zap Fitness in Blowing Rock, North Carolina, including the mountain miles, the infamous winding road to the facility, and the lessons that shaped her early career.

In a meaningful moment, we honor the memory of fellow athlete Cameron Bean and reflect on the bonds and community that make this sport so powerful.

This conversation is about resilience, creativity, identity, and the courage to grow, whether you are chasing a PR, returning from a setback, or stepping into your own next chapter.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

What changes in a person between the roar of a finish chute and the fifth step beyond it? We sit down with legendary announcer and endurance lifer Dave Ragsdale to trace the journey from high school track to Florida’s triathlon boom to the Ironman mic, where he has welcomed more than 500,000 athletes home and learned how belief becomes real.

Dave takes us inside the craft of announcing: the athlete briefings that turn chaos into calm, the “no stupid questions” moments that build first‑timer courage, and the long race days that demand empathy as much as energy. We talk early triathlon culture, why South Florida became a year‑round hub, and how innovations like tri bars leapt from outliers to the Tour de France. Dave also reflects on the events that shaped him, the Midwest races powered by community, and the referrals that built a vocation from a single call.

The heart of our conversation is inclusion and identity. From rare early appearances of blind athletes and above‑knee amputees to the growing presence of adaptive competitors and Chris Nikic’s 1% Better movement, Dave has seen how diverse finishers rewrite what crowds believe is possible. We unpack why predictions so often miss, how to race your own race, and what separates strong finishers from those who unravel: patient pacing, flexible plans, and transitions used as mental resets. For adult learners, Dave shares how masters swim groups compress years of progress, and why community makes courage contagious.

If you care about triathlon, marathons, or the psychology of endurance, this is a story‑driven, practical look at how sport becomes a mirror for life—hope, grit, gratitude, and all the unknowns we choose to face. Listen, share with a training partner, and if this lit a spark, subscribe and leave a review so more athletes can find the show.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode of the Maximum Mileage Running Podcast, Coach Hannah sits down with Dr. Ann Burke, certified running coach, law enforcement leader, and founder of the Delray Beach Running Company.

With more than 80 marathons completed and decades of leadership experience, Dr. Burke shares what it takes to build runners the right way. From launching a running store through relentless community engagement to creating one of the most inclusive and safety-focused run communities in South Florida, her approach is rooted in discipline, standards, and protecting the athlete.

They discuss proper gait analysis and smart shoe selection, the truth about inserts and industry upselling, practical runner safety protocols, fueling for performance without calorie restriction, and how to use performance data wisely. Most importantly, they explain why real transformation in running requires knowledgeable human coaching.

If you are a runner balancing ambitious goals with a busy life and want to train with durability, confidence, and purpose, this conversation is for you.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

The American Southeast is quickly becoming one of the toughest proving grounds in ultrarunning.

In this episode of the Maximum Mileage Running Podcast, Hannah Witt talks with Richard Abernathy, founder and race director of Dirty Wolf Racing, and Myles Flott, the technology expert helping build Dirty Wolf’s new website for runners.

Richard shares how Dirty Wolf Racing grew from a small grassroots race in 2017 into a collection of challenging and creative trail events across the Southeast. From the steep climbs of the Beast of the East 100 to the quest-style Stone Mountain Massacre and the laid-back Llama Experience Ultra, Dirty Wolf races push runners while building a strong trail community.

We also discuss what makes the American Southeast such a unique ultrarunning environment—technical terrain, relentless elevation, unpredictable weather, and a culture built on shared challenge.

You’ll learn:
 • How Dirty Wolf Racing got started
 • Why the Southeast is becoming a major ultrarunning destination
 • The community and creativity behind Dirty Wolf races
 • How runners can prepare for these demanding trails

Learn more about Dirty Wolf Racing:
 https://www.dirtywolfracing.com/

To prepare for the demands of this uniquely challenging terrain, email North Carolina native Coach Hannah Witt at hannah@maximummileagecoaching.com

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, Coach Hannah sits down with ultra runner, military veteran, and licensed counselor Daniel Hamilton to talk about identity, service, and the challenges of transitioning from high-stress environments to everyday civilian life.

Daniel shares his path from running competitively at King College in Bristol, Tennessee, to serving in the military, and eventually building a counseling practice dedicated to helping those who carry heavy stress in their professions.

After leaving the military, Daniel experienced firsthand how difficult the transition to civilian life can be. The structure, camaraderie, and constant challenge of military service can be hard to replace, and many veterans find themselves searching for something that provides the same sense of purpose and intensity.

That experience ultimately led Daniel to found Moving Forward Therapeutic Services, where he works primarily with veterans, law enforcement officers, and first responders. His approach focuses on helping people move forward through stress instead of staying stuck in it—often using lessons drawn from sports, discipline, and endurance.

In this conversation, Daniel and Coach Hannah discuss:

• The identity challenges that can come with competitive athletics and military service
• Why many high-performing people feel most comfortable in stressful environments
• The difficult transition from military structure to civilian life
• The importance of authentic connection and community after service
• How endurance sports can provide grounding and perspective

Daniel also shares why he stepped away from racing and how becoming a father reshaped his outlook on competition and identity. Today, he focuses on raising his kids to see sports as something to enjoy, not something that defines them.

For veterans, runners, or anyone navigating high-stress careers, this episode offers an honest conversation about purpose, resilience, and what it means to keep moving forward.

Learn more about Daniel Hamilton and his counseling practice at movingforwardhelp.com.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode of the Maximum Mileage Running Podcast, coaches Hannah Witt and Faye Johnson sit down with renowned sports dietitian and exercise physiologist Bob Seebohar, founder of eNRG Performance and a leading voice in endurance sports nutrition.

Bob shares how his journey from triathlon led to a career focused on solving one of the most common issues endurance athletes face: gastrointestinal distress during training and racing. Instead of accepting GI problems as “part of the sport,” Bob explains why they’re often preventable, and how improving gut health can dramatically change both health and performance.

We dive into Bob’s Metabolic Efficiency Training philosophy, how athletes can train their bodies to burn more fat and rely less on constant sugar intake, and why biomarker testing and daily nutrition strategies should come before performance-focused fueling.

In this conversation, you’ll learn:

• Why GI distress is so common in endurance athletes
• How Metabolic Efficiency Training works
• Why more carbs during training isn’t always better
• The role of gut health in endurance performance
• Bob’s four-step framework for athlete nutrition: testing, daily nutrition, nutrient timing, and supplements

If you’re a runner or endurance athlete who wants to fuel smarter, protect your gut, and perform better long term, this episode is packed with practical insights.

Bob will also be returning to the podcast soon to dive deeper into nutrient timing and fueling strategies for training and racing.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

What if the real reason runners get injured has less to do with their running form and more to do with what is happening inside the body?

In this episode, I sit down with physical therapist and endurance athlete Sammie Lewis to talk about runner health, injury prevention, and the systemic factors that often get overlooked. Sammie shares her personal experience managing ankylosing spondylitis, celiac disease, and life after a thyroidectomy for Graves' disease while continuing to run, and how those challenges shaped the way she approaches helping athletes stay healthy.

Through her clinic, Golden Endurance, Sammie works with endurance athletes using a whole runner approach that looks beyond the site of pain. Instead of focusing only on biomechanics, she evaluates factors like sleep, stress, nutrition, and neuromuscular control.

In our conversation, we also discuss common running myths including pronation, how to choose the right running shoe, and why strength training alone is not enough to prevent injuries.

Whether you are dealing with recurring injuries or simply want to better understand your body as a runner, this episode offers practical insights into building a healthier and more resilient approach to training.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode of the Maximum Mileage Running Podcast, I sit down with exercise physiologist Mike Weiss of Alta Health and Performance Solutions to dig into the science behind endurance performance and what it really means to train smarter.

We start by exploring Mike’s background and his specialization in environmental physiology, including how the body responds to altitude and heat. We break down what is actually happening at altitude and why it is not about less oxygen, but less pressure, and how that impacts your performance.

We also get into practical takeaways you can apply right away, like why checking your iron and ferritin levels matters for adaptation, how hydration and fueling needs shift at elevation, and what signs your body might be giving you when something is off.

Then we dive into metabolic testing, a core focus of the work Mike does at Alta Health and Performance Solutions. We talk about what it is, why it matters, and how it gives you a much more individualized and accurate picture than wearable data alone. This is the kind of information that can help you train more efficiently and reach your potential faster.

If you have ever wanted to better understand the why behind your training, this episode is for you.

How to Get in Touch with Mike Weiss

Mike Weiss is an exercise physiologist and the founder of Alta Health and Performance Solutions, where he specializes in environmental physiology and metabolic testing for endurance athletes.

To learn more about Mike and his work:
 🌐 https://www.altahps.com/about-us

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode of the Maximum Mileage Running Podcast, I’m joined by world-class athlete and coach Sonja Friend-Uhl, Assistant Coach for the men’s and women’s cross country and track teams at Florida Atlantic University and a lifelong competitor who continues to perform at a high level as a Masters athlete.

We dive into what it really looks like to pursue high performance across every stage of a female runner’s life, from the pressures collegiate athletes face today to the realities of training through perimenopause.

Sonja shares her journey from the corporate world into coaching, how she’s balanced an incredibly full schedule while continuing to train and compete, and what she’s learned working with athletes at every level.

We also get into some of the most important and often overlooked topics in women’s running right now, including body image, underfueling, RED-S, and the role of strength training and proper nutrition as hormones begin to shift.

If you’re a busy runner trying to perform at a high level, whether you’re in college, post-college, or navigating hormonal changes, this episode will give you practical insight and a much-needed perspective shift.

In this episode, we cover:

• The growing pressure around body image and fueling in collegiate female runners
• Red flags for underfueling and how coaches can better support athletes
• Sonja’s transition from corporate life to elite coaching
• Training through perimenopause and why more mileage isn’t the answer
• How strength training supports performance, health, and longevity
• Why individualized training matters more than ever

If you’re interested in working with Sonja or learning more about her coaching, you can connect with her on Instagram at @coachsonjaruns, just send her a direct message to get started.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, I sit down with Dawn Lisenby, ultra runner, coach, and CEO and race director of East Coast Trail Racing, for a conversation that I think so many runners need to hear, especially this time of year. We talk about what happens when training starts to catch up with you, how small issues can turn into bigger injuries, and why strength and mobility are not optional if you want to keep running long term. Dawn shares her experience with a serious labral tear, how she avoided surgery, and what she learned, sometimes the hard way, about building a body that can actually support your goals.

We also dive into her Run Natural Coaching philosophy, including her thoughts on form, footwear, and why so many runners are missing the foundational pieces that keep them healthy. Beyond her own running, including multiple 100 mile finishes, we talk about the incredible community she has built through East Coast Trail Racing and what it really takes to create safe, challenging, and meaningful race experiences.

If you are dealing with aches, coming back from injury, or just want to train smarter so you can stay in this sport for the long run, this episode is for you.

You can connect with Dawn and learn more about her coaching at runnaturalcoach.com, or follow her on social media at @runnaturalcoach and @eastcoasttrailracing.

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode, I sit down with ultra-endurance athlete Jon Shield, one of the most accomplished extreme racers in the world. From winning across the Beyond the Ultimate Global Race Series to tackling brutal multi-day events like the Spine Race, Jon has built a reputation for performing in the harshest conditions imaginable.

Now, he’s just weeks out from the 268-mile Montane Spine Race, often called Britain’s most brutal, chasing redemption and a sub-70-hour record.

We dive into:

•  How Jon is balancing injury, recovery, and peak performance 
•  Why resilience matters more than fitness in ultra-endurance 
•  The reality behind social media, sponsorships, and coaching 
•  Lessons from racing in deserts, jungles, mountains, and the Arctic 
•  What it actually takes to keep going when everything starts to break 

This is a raw, honest conversation about pressure, setbacks, and pushing beyond perceived limits.

Follow Jon Shield:

•  Instagram: https://www.instagram.com/jonshieldrunsultras
• Jon Shield - YouTube
•  Website: https://www.jon-shield.com
•  Pain Cave Headwear: https://paincaveheadwear.com

You can also view this discussion on my YouTube channel, Coach Hannah Witt, in my series, The Performance Collective. Coach Hannah Witt - YouTube

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/

Send us Fan Mail

In this episode of the Maximum Mileage Running Podcast, I sit down with ultrarunner and race director Bob Becker, who at 80 years old became the oldest finisher in history of Badwater 135, one of the toughest ultramarathons in the world.

Bob shares his journey into ultrarunning, including his early experience at the Marathon des Sables, and what it takes to train, fuel, and stay resilient across decades in the sport. From racing in extreme heat and managing sleep deprivation to building durability and preventing injury, this conversation is packed with insights for runners at every level.

I also dive into Bob’s work as a race director through Ultra Sports, LLC, where he created and leads iconic events like the KEYS100 Ultramarathon (https://keys100.com/) and the Daytona 100 Ultra (https://daytona100ultra.com/). His races have introduced thousands of athletes to ultrarunning while supporting charitable causes including cancer research.

Whether you’re training for your first ultramarathon or looking to stay consistent long-term, Bob’s story offers a powerful perspective on longevity, mindset, and what’s possible at any age.

🔗 Learn more about Bob Becker: https://bob-becker.com/

I would love to hear your thoughts on this episode. Follow and DM me on Instagram at coach_hannah_witt. You can also email me at hannah@maximummileagecoaching.com. I want to hear from you! 

Right, that's us done. If that was useful… share it. Stick it in your club WhatsApp, send it to that mate who's always getting injured three weeks before race day. You know the one ;)

If you want to go deeper on any of this, Nick puts out videos every week on YouTube, and the entire team of coaches are sharing helpful tips on their instagram channels... links below. And if you're thinking you actually need a proper plan and someone in your corner… we've got Guided Coaching from 97 quid a month, right up to full one-to-one coaching with the coach of your choice. Either way, maximummileagecoaching.com is where you want to be.

See you on the next one.

To work with us - https://join.maximummileagecoaching.com/home-page-9835

Nick's YT - youtube.com/channel/UCgdIPeN3bF7I7-tcspyFbVg/

Faye's IG - https://www.instagram.com/fayejohnsoncoaching/

Rachael's IG - https://www.instagram.com/rachforthelongrun/

Hannah's IG - https://www.instagram.com/coach_hannah_witt/

Matt's IG - https://www.instagram.com/ultracoachmatt/