To round off the week, we are delighted to bring you a special interview with the UK Director for Refugee Support & Restoring Family Links, Alex Fraser.

Last June, Alex took on the impressive feat of running 72 miles for the British Red Cross Miles For Refugee challenge, which is equivalent to the common refugee journey made between Syria and Lebanon.

Alex chats to us about how he tracked his progress, how he broke down his 72 miles and why this is such an important cause.

You have until June 13th to sign up to Miles For Refugees at miles.redcross.org.uk and if you use the discount code ‘ONAIR’ you get 50% off the registration fee, making it only £5!

This episode is brought to you by The British Red Cross Miles For Refugees Challenge.

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Hey guys! If you miss the longer Well Far shows, we have a great podcast to recommend for you today!

The Why I Run podcast from Red Bull celebrates the extraordinary and the everyday stories of running, to inspire you to pick up those running shoes and just get going! Runners of every skill level are welcome, from passionate regulars, to runners who struggle themselves to get out the door, and everyone in between. 

The hosts are the brilliant Erin Azar who became a TikTok sensation when she documented her running journey and Ayo Akinwolere, a broadcaster and world record-breaking swimmer, who at one stage could do a half-marathon, but has since relaxed into a casual runner. Together, they meet a whole world of different runners to find out why they run. 

Click here to listen to Why I Run

Click here to sign up for The Wings for Life World Run

Click here to listen to my daily running podcast Well Far Daily (Shameless plug!)

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How does your period affect your running performance? This week, Amy discusses just that as she sets off of on a run with Georgie Bruinvels, researcher into marathons and menstrual cycles for FitrWoman App. Before this, Amy chats to the wonderful Euan MacLennan, Herbal Director of Well Far sponsor, Pukka Herbs, about the importance of balance throughout your marathon training and how herbs can help finetune your performance and sync with your body to improve your journey towards 26.2.

How to find out more about today's experts:

Euan MacLennan, Website: www.pukkaherbs.com

Georgie Bruinvels, Instagram: @georgiebruinvels, Website: www.fitrwoman.com

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This week's episode is all about cultivating mental fortitude to thrive on your marathon journey. Amy begins by chatting to the founder of Just Breathe and Boys of Yoga, Michael Wong, about the benefits of yoga and how connecting to your breath can help on your running journey. Amy then heads off on a run with Aimee Fuller, a Team GB Olympian snowboarder who will soon be adding the London Marathon to her list of accomplishments. They talk about Aimee’s ascent from childhood gymnast to Team GB snowboarder and the mental strength required to hit those kickers.

How to find out more about today's experts:

Michael Wong, Website: www.justbreatheproject.com Instagram: @michaeljameswong

Aimee Fuller, Instagram: @aimee_fuller

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There's feeling good, and then there's knowing when you're feeling good. This week's episode sees Amy chatting to the founder of health tech company Ithlete, Simon Wegerif, who talks us through heart rate variability (HRV) and how it could be the key to optimising your training. We then pound the pavement with Alice Liveing, three time best selling author and all round health extraordinaire to discuss training for positive gains.

How to find out more about today's experts:

Simon Wegerif, Website: www.myithlete.com

Alice Liveing, Instagram: @aliceliveing

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Why not jog on your wedding day? This week's episode delves into the reasons why we run and the motivation to keep us going. Before heading off on a very inspirational run with PT Esmee Anderson who defied the odds by completing a marathon (and more!) after a paralysis diagnosis that suggested she would never walk again, Amy chats to author and sports nutritionist Anita Bean, uncovering much anticipated answers to what to eat and when to eat it before, during and after training.

How to find out more about today's experts:

Anita Bean, Instagram: @anitabean1, Website: www.anitabean.co.uk

Esmee Anderson, Instagram: @esmee_ldn

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This week Amy chats to LDN Brunch Club's founder Stephen Ajdaidoo and member Francesca Menato about how finding a tribe to run with (and a tasty destination to run to) can help keep you motivated on those all important long runs. We then set off on an inspirational lakeside run with the extraordinary Katie Piper who talks about her running journey, day-to-day life, motivations and a recent stint in uniform.

How to find out more about today's experts:

Stephen Adjaidoo, Instagram: @stephenadjaidoo, @LDNbrunchclub

Francesca Menato, Instagram: @ces_menato

Katie Piper, Instagram: @katiepiper_

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From kitchen floors, to cryo-tanks, this weeks episode sees Amy discuss the ins and outs (mainly the importance) of recovery with celeb PT Dalton Wong before striding out a run with Sophie Radcliffe, aka Challenge Sophie, who takes challenging yourself to the next level.

How to find out more about today's experts:

Dalton Wong, Instagram: @dalton_wong22

Sophie Radcliffe, Instagram: @challengesophie

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On this week’s episode of Well Far, Amy speaks to Omar and Rory from Track Life LDN who are driven by their passion to bring out the full potential in athletes. They chat about their renowned speed training techniques and breaking down intimidating preconceptions about track running. We then join Laura Hoggins aka 'Laura Biceps' on a jog as we learn about her journey and how today's training struggles become tomorrow's running strengths.

How to find out more about today's experts:

Rory Knight, Instagram: @roryknightfitness, @track_life_ldn

Omar Mansour, Instagram: @mromg, @track_life_ldn

Laura Hoggins, Instragram: @laurabiceps

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This episode discusses why mileage is only part of the story and the importance of strength training for staying injury free. After some motivation and kit related tips from Amy, we dive into the biomechanics of running with sports scientist Luke Worthington. Amy’s run this week is with Wendy Searle - known for running the Norfolk countryside with a tractor tire in tow - who hopes to break the women's speed record to the south pole in 2020.

How to find out more about today's experts:

Luke Worthington, Instagram: @lukewtraining, Website: www.lukeworthington.com

Wendy Searle, Instagram: @betweensnowandsky, Website: www.southpole2020.com

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From hundredths of a second to hundreds of miles, in this episode Amy speaks to two runners from opposite ends of the track on how to factor in training around a busy life. Covering everything from essential core exercises for runners to breastfeeding mid-ultra marathon; friends, food and fuel we chat to Nike athlete and fastest woman in the world Dina Asher-Smith, and long time ultra-runner Sophie Power who triggered a global debate about motherhood and marathons.

How to find out more about today’s experts:

Dina Asher-Smith, Instagram: @dinaashersmith

Sophie Power, Instagram: @ultra_sophie

Find other runners like yourself by searching #WELLFar on social media. 

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In this episode Amy helps to dispel beginners nerves with essential tips on how to begin your marathon journey on your strongest foot, literally. Starting from the feet up we chat to Emma Kirk-Odunubi about what trainers you need, the importance of footcare, easy stretches and how you can improve your running while brushing your teeth. Then Amy picks the brains of Andy Dixon, Editor of Runner's World magazine, as they pound the pavement for a lunch time run. 

How to find out more about today’s experts:

Emma Kirk-Odunubi, Instagram: @emmakirkyo, Youtube: HerShoesHerFitness

Andy Dixon, Instagram: @runnersworlduk, @rw_ed_andy, Runner’s World Mission Marathon: https://www.runnersworld.co.uk/training/marathon/missionmarathon

Find other runners like yourself by searching #WELLFar on social media. 

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A super chatty season finale for you all with one of Instagram's fittest celebs, Millie Mackintosh. Millie talks about how motherhood shifted her workout goals and how, like many other runners in the past year, was forced to embrace running to get a hit of cardio during lockdown. Since then, her uptake of running has become a key part of finding confidence and comfort in her postpartum body, whilst also enjoying the brief moments of headspace and ‘me time’ in busy mum life. In her words, she’s learned not to punish herself or compare her journey to others. Listen in to hear how Millie’s new role as Mum, helped her fall in love with running. 

Topics covered:

Challenges of settling into the new role of mum 

Finding ‘me’ time and how running creates this space 

Unforeseen learnings from life in lockdown 

Appreciating your body and not comparing yourself to anyone else 

Finding time to exercise with a little one around 

Millie’s morning routine 

Millie's journey to a 10k 

Safety when out on a run

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Much like your trainers, leggings really are the workhorses of your running wardrobe, and pulling on the wrong pair can really ruin a run. It’s also one of the most common questions asked by the Well Far crew. 

That's why this week we have enlisted the help of Esther Newman, editor of Women’s Running Magazine, who regularly puts kit to the test, to share her edit on leggings and fits that go the distance. Amy also shares her legging learnings that she’s amassed over the years! 

Over to Esther to answer this week's Well Far Question: What are the best black running leggings? 

To hear more from Esther and the Womens Running Team head to Womensrunning.co.uk for regular running edits, or by following: 

Insta:@womensrunninguk

Facebook: @womensrunningmagazineuk

Twitter: @womensrunninguk

WeWill Campaign: @wewill.campaign

Finally, if a hard copy magazine is what you are after head to Shop.womensrunning.co.uk and enter WELL FAR at the check out for your exclusive discount!

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Thanks for staying with us while we had a little break last week. Today’s episode is well worth the wait. This week we're taking a deep dive into that topic of how female hormones can affect our running. Because although running is there to be enjoyed at any age and life stage, understanding how to tailor our training to suit our life stage, and current hormone levels will help us women truly enjoy the physical and psychological boons of running. Today we tackle some big questions: Should we be doing the same in our twenties as our seventies? How does menopause and perimenopause affect our training and are women missing a trick by choosing generic training plans also used by men. This is a new field of research and helping to educate and inspire us to keep clocking the miles as we age is Rosie Stockley founder of Mama Well (@mamawelluk) a fitness company that helps women navigate fitness through the biggest of life changes. And also Kelly McNulty, a PhD student at Northumbria university investigating the effects of the menstrual cycle and hormonal contraceptive use and performance recovery and adaptation in sports women. And she's also the author of Period of The Period Blog (@periodoftheperiod).

Topics covered:

Mental and physical benefits of exercise

How your cycle affects your run

What we need to do to support our training, and how our hormones come into play

How to track your cycle and plan your runs accordingly

Using new research as a base and tweaking your

Training around the menstrual cycle so that it works for you

Working with your body not against it

How your muscle mass changes throughout your lifetime.

How to train for body and mind

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Well Far is taking a short break. In the spirit of practising what you preach, the Well far team and I are taking a short hiatus before coming back for the season finale in two Sundays time. 

I hope that the last three months of episodes have helped you find your focus and be more aware of how you spend your energy, and actually taking some time to be mindful about where I spend my energy is the reason for this update. Throughout this podcast, I've not shied away from talking about mental health. I've spoken about my eating disorder and how running became a part of the scaffolding that's helped to hold me up after, but now with a new baby, I found that my foundations aren’t so steady and so I need some time to work on them. 

In truth, I always thought I'd be a mother who'd be able to have it all and do it all because I could spin many plates. But with a new baby it’s much harder to keep those plates in the air. Which is why I'm sharing today’s update as I don't think there should be any shame in admitting that juggling babies with work and workouts is complicated. 

Until we return, keep getting out there and making the most of the time in your trainers and supporting your (virtual) crew around the world.

Keep up with Amy on instagram @wellness_ed, using the hashtag #WellFar to post as part of the well far community.

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Sharing his running wisdom with the Well Far crew this week is technique analyst coach, author of The Lost Art of Running, and movement guru, Shane Benzie, whose analysed and coached and studied running races five continents to learn from the running styles of some of the most gifted athletes on the planet. Running technique is a much talked about and important part of a runner’s process, but guidance around it can be confusing with mixed messaging and subjectivity getting in the way of information. Shane Benzie is the go-to authority for running technique having analysed and improved the running styles of many competitive athletes.

Topics covered: 

A human history of running 

The fascial system elastic body and what that means for our running 

Shane’s learnings from studying movement from around the world 

How to run well

How to use video to improve your running 

Is there a correct running technique?  

Plantar fascia and finding spring in your foot.

Barefoot running

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This week the well far listeners have asked how to help sore hamstrings and how to stretch out tired legs after a long run. So this week we are revisiting the brilliant guided stretch that Chris Magee provided a couple seasons back. You can do this stretch before or after a run, or as a standalone stretch during the week to help your recovery and improve your run. 

But first, Amy gives us her hot tip of the week….There’s nothing quite like that sense of achievement that you get after hitting that PB or reaching that goal or checkbox of having a pad around the box and yet, stats have shown that sometimes the very thing that brings us joy can also bring us anxiety. This week Amy shares her experience of the liberating joys of running by feel. Instead of being plugged into your app of choice, or glued to your watch, running by feel means that you can truly be in the moment. Amy talks us through her joy in setting off on a run with no goal, distance or pace in mind. So why not try for yourself and leave your running watch or phone at home this week? Let us know if you feel the same magic using #Wellfar on instagram or post on the WELLFar strata club. 

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Today, rather than focusing on the nuts and bolts of running, Amy talks with presenter, model, runner and all round delightful person Shareefa J about the need for much better inclusivity and diversity in running. We often talk about smashing notions of 'a real runner' and today Shareefa talks us through how she motivates herself to get out the door when confidence is low and how she shows the world that there is no single type of runner. We discuss her many impressive running endeavours including running in her underwear, and how she dealt with training when the pandemic brought her marathon journey to a halt. A wonderfully bubbly conversation to accompany you on your run this Sunday. 

Topics covered: 

Covered body confidence

Inclusion in running 

Finding motivation when the goal posts are moved 

Reframing the narrative to boost your confidence

Follow Amy on insta @wellness_ed and use the #WellFar to keep us updated or join the Well Far Strava Club to see what the #WellFar community has been up to this week! 

Connect with Shareefa on insta @shareefa_j and connect with her motivational friend Anna @Anna.the.runner

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Rather than recruit an expert this week, to answer your question, Amy takes on the topic that the Well far listeners have pitched and that's: "Where can you find a good free 10k running plan?"

Couch 2 5k was many people's new year target this year and many of you are coming up to or have already completed that target, so what next? Training for a 10k is a really great progression from 5k but when you step up the distance and you begin to run that bit further, you'll find that your easy breezy plans become a little bit more complicated. You might notice that there's more kind of running jargon that you might find yourself googling just as you head out the door. Listen in for Amy's best running plan recommendations and where to find them!

Free 10K plans mentioned by Amy: 

Free Runners need 12 week plan to a 10k: https://www.runnersneed.com/expert-advice/training/10K-training-plan.html

Vitality 10 weeks to 10k: https://www.vitalitylondon10000.co.uk/training/10-weeks-10k/

Nike 8 week training plan: https://www.nike.com/pdf/Nike-Run-Club-10K-Training-Plan-Audio-Guided-Runs.pdf

Runners world training plans: https://www.runnersworld.com/uk/training-plans/

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Our health has never been more on the radar than it is at the moment, but what can we do either side of falling ill that supports our immune system and our running? Can vitamin C prevent a cold? Is it possible to boost our immune system? And are there times when running can do more harm than good? And, why are people reporting that returning to exercise after COVID is tougher than they ever imagined? To share an expert insight on whether we should hang up our running trainers at the first sight of a cold, or whether there are circumstances when it’s OK to sweat through sniffles is Dr Jenna Macciochi. Last year, Jenna published the book IMMUNITY: The Science of Staying Well which is all part of her obsession over understanding how nutrition and lifestyle interact with the immune system in health and disease.

Topics covered:

What is the immune system and why do we get sick?

Can we boost our immune system health?

What role does exercise play in the health of our immune system? 

Do intense workouts (long runs) weaken the immune system because of the stress they place on the body?

Should you have a phased return to exercise or are you OK to pick back up where you left off?

Are there any ways to self-monitor that your body is dealing with the stress of exercise OK?

Should we be wearing masks when running to protect ourselves and others?

COVID-19 is a rapidly developing situation. For the most up-to-date information, check government resources.

Get in touch with Amy @wellness_ed on insta 

Get in touch with Dr Jenna @dr_jenna_macciochi

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The questions the Well far crew have asked this week is: “During lockdown I'm struggling to concentrate on my work and so everything is taking longer than normal, which is leaving little time for running. How can I feel more organised and stop canceling my runs?”

Helping us get to the bottom of making time to run when life and to-do lists feel overwhelming, is the brilliant Dr Sabina Brennan, health psychologist, neuroscientist, author, and host of the super brain podcast. But first, an update form me just before I set out on a run myself!

To hear more from Sabina check our her Super Brain podcast or head to:

Superbrain.ie

@sabinabrennan on insta

@sabina_brennan on twitter

As always, you can follow me, Amy, on insta @wellness_ed 

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In our special extended marathon day episode, Amy runs with double Olympic gold medalist Dame Kelly Holmes who chats everything from childhood aspirations, race day mantras and mental health. Following this, we hear from half of Instagram running duo Twice The Health, Emily Keir, about her running journey and how she plans to tackle 'Run to the Stones', a 100k ultramarathon. So kick back and enjoy this double-length episode to see you through the big race day.

How to find out more about today's experts:

Emily Keir, Instagram: @twicethehealth, Facebook

Dame Kelly Holmes, Website: www.kellyholmes.co.uk

This bonus episode is supported by Motion Nutrition. Head to www.motionnutrition.com/amy to receive 10% off, just for Well Far listeners.

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Despite our creativity and quirks, when push comes to shove we humans are creatures of habit. The truth is that developing and maintaining healthy habits—especially the running habit—is no easy feat. But fret not! Today you’re going to learn some valuable lessons to help you stop skipping runs and beating yourself up about it. Helping you build a mindset for success is Dr Heather Mckee, health behaviour change specialist, host of Bitesized Habits podcast and founder of drheathermckee.co.uk. She shares her research-driven methods to help you find freedom and joy in your healthy habits. Accompanying her is Peloton tread instructor and marathon runner Becs Gentry. Hear how Becs went from using running to escape a successful career to making it her career and life passion. Consider this episode your framework for setting realistic running goals that you’ll enjoy hitting.

Topics covered:

New year's resolutions: why many people will have already have fallen off the bandwagon

How to form new exercise habits and actually enjoy them

What tools are important for helping you achieve your goals

How do the people around you play an important role in your health journey

Tips and Tricks for achieving success

Get in touch with Amy on insta @wellness_ed using the hashtag #wellfar when posting about your running journey. Or, join our Well Far running club on Strava: WELLFar

Get in touch with Dr Heather McKee on her website drheathermckee.co.uk

Follow Becs Gentry on instagram @becsgentry or catch her live in one of @onepelaton tread classes.

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The question posed by the Well Far listeners this week was: “I’ve been running the same route for months now and I don’t seem to be getting any faster. I’d like to be able to run a 5K in 30 minutes but I find training plans online a bit overwhelming.” Our expert on the case this week by larger than life celebrity trainer Faisal Abdalla . Listen in for Faisal’s advice on how Fartlek training will help you pick up the pace when your running route is a little too well trodden. But first, an update from me on my couch 2 5k journey and how I’m going for little and often as a way to fit things in - we don’t always have to be perfect!

Follow Amy @wellness_ed 

Follow Faisal @faisalpmafitness

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This week on Well Far we are chatting to Hear’say popstar, actress, former Dancing on Ice star and now fitness devotee Suzanne Shaw. For 20 years Suzanne has been hopping on and off the health wagon, something I know many of us are guilty of. But it's been in the turmoil of various lockdowns that Suzanne has finally discovered what’s helped her nix negative voices, opening up doors to new challenges and a Remarkable Lifestyle Transformation. She’s smiley, she’s confident and in her words, ‘she’s happy again’ and running has played a big part in her finding her new groove (alongside a new plant based diet and kicking some long term bad habits). Despite only having really found running in the past year Suzanne has been wooed by the runner’s high that she’s gone from her first 5K to setting herself crazy running challenges to keep her mind and body in a good place. 

Get in touch with Amy on instagram: @Wellness_ed 

Follow Suzi’s journey: @Suzi_shaw

If you have any questions or want to join the running community then check the Well Far Strava @WELLFar to keep in touch.

Topics covered: 

Running for mental health and fortitude 

How healthy habits form strong foundations for a happy mind and body

Plant based food and recovery time 

Finding the balance 

Running for the delight of it!

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Our expert this week is the brilliant Emma Brockwell, pelvic health physio therapist and author of “Why Did No One Tell Me?: How to Protect Heal and Nurture Your Body Through Motherhood". The question you lovely listeners want answered this week is: “When I was pregnant with my little boy I got diastasis. 18 months later and I still have what people refer to as the 'mum tum'. I really want to feel strong through my

middle again and not wobble but I’m not sure where to start so I just run, which I don’t think is helping. Should I be doing ab exercises?” Coming in hot from the treadmill, Amy shares her running update for the week and also her top post run snack.

Want to have your question answered by a Well Far expert? Messagings Amy on instagram @wellness_ed or post your question on the strata club @WELLfar!

Get in touch with Emma: @physiomumuk

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Today, we’re discussing the gear and gadgets worth spending your hard earned cash on because it doesn’t matter if you’re just a casual runner who clocks miles for headspace or a marathon runner chasing a PB, the truth is, wearing the right kit can help your running endeavors. And who better to coach you in the best running kit for 2021 than Kieran Alger. As a self confessed tech-loving rungeek he’s clocked 42 marathons, bagged a top 100 finish at the Marathon des Sables and run the entire length of the Thames – 190 miles in 3 days along the Thames. And lucky for him, he sort of calls it work because when he's not clocking crazy miles, he peers into the crystal ball to see what's coming next in running, testing and writing about gadgets, sports technology, fitness and nutrition for various outlets including his new project, The Run Testers on Youtube.

In this episode we cover:

Trainers

Running watches

Thoughts on Peloton Treadmill

Useful running apps

Expect lots of trainer chat, insights into the best headphones and watches this year’s best running gear and Kierans thoughts on the much hyped Peloton treadmill.

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First up, another honest update from me, Amy, on how I’m handling week 4 of Couch to 5K followed by our first ‘Ask an Expert tip with Charlie Barker of Bumps and Burpees. The question you asked me this week?: “I’m in my first trimester of my first pregnancy and not sure whether it’s OK to run or not? I’m finding it really hard and I’m constantly out of breath.” I hope you find Charlie’s advice helpful - she’s helped me loads in my own post and prenatal fitness journey. And remember, If you guys have a question that you want me to put to a coach or a physio, or perhaps nutritionist, then fire away, just leave them here on your podcast platform in the review box or head over to our club on Strava, ‘WELL Far’, and drop a post on the wall. I scan both places before recording the show and I'll pick up your running questions and put'em to the experts.

Connect with Charlie on insta: @bumpsandburpees

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Coming up is a deep dive into how you can get more out of your running, whether that’s getting faster, going further or getting leaner, by eating better. Yes, we’re going to sink out teeth into the mighty topic of how best to fuel your fitness and why being a runner shouldn’t give you carte blanche to eat whatever you want. This week’s expert is Rhiannon Lambert. As one the UK’s leading Registered Nutritionists and Founder of private clinic Rhitrition in London’s Harley Street, she leads a team specialising in sports nutrition, weight management, disordered eating, and pre and postnatal nutrition.

Topics covered:

What a healthy runner’s plate looks like

Why carbs really are a runner’s friend

Common nutritional deficiencies to avoid

The common misconception about a high protein diets

And remember, if you liked the show then please rate, review and subscribe - it helps other runners find the show. You can also dial into more Well Far activity using the hashtag #WellFar on instagram and by joining our new running club WELL Far on Strava!

Follow Amy on insta: @wellness_ed

Follow Rhiannon Lamber on insta: @rhitrition

The promised link to Rhiannon's e-book and shop: https://rhitrition.com/shop/

To grab a copy of My book “I Can Run” head to Amazon: https://www.amazon.co.uk/Can-Run-Empowering-Guide-Running/dp/1529343488/ref=sr_1_1?dchild=1&keywords=i+can+run&qid=1610628134&quartzVehicle=77-976&replacementKeywords=can+run&sr=8-1

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No guys, you haven't got your days confused. It's not Sunday. It is Friday and I’m excited to introduce a new segment of the show: Ask an Expert. Starting next week, I’ll put your questions to one of my expert pals and they’ll answer it in this segment. You’ll also get a personal update from me! Back in season one, I shared my marathon journey as part of the podcast. So many of you got in touch to say how nice it was that I was training was you guys and it felt like we were all on the journey together. Something that feels even more relevant now than ever. So many of us are craving that connection because we are training by ourselves so I thought, I’d bring it back whilst I train for couch to 5k. So each week you can expect some good old training ramblings, letting you in on how I'm getting on and perhaps what's going on in your training too. If you drop me a DM on Instagram, it's just a way for us to keep in touch from Sunday to Sunday. 

DM Amy on instagram: @Wellness_ed 

Join the WELL Far strava club to share your runs with our community!: https://www.strava.com/clubs/well-far-837298

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This month I’ve returned to running after having my little boy and I’m using the Couch to 5K running plan. But boy, was that first run tough. It wasn’t actually the running that I found that hard but more getting my head in the game and getting out the door. Full disclosure: in the days leading up to my first run I faffed about and put off getting started. To save you from the same mental and physical hurdles I’ve dialled up two run coaches, Rory Knight and Omar Mansour, founders of London running group Track Life LDN, who have more than 15 years of experience. We talk about the nuts and bolts of achieving running goals in 2021. This call is followed by a very special run chat with Alyssa Clark who, last year, refused to be grounded by lockdown and instead Broke the World Record for Consecutive Days Running a Marathon. This chat was recorded shortly after Alyssa completed this awesome challenge as I had all the intentions of releasing the show last spring. However, my little boy threw a few spanners in the works and so, it’s only now that we’re getting the show out the door. But the time delay takes nothing away from this brilliant achievement so her your inspiration for putting lockdown 2021 to good use.

And remember, if you liked the show then please rate, review and subscribe - it helps other runners find the show. You can also dial into more Well Far activity using the hashtag #WellFar on instagram and by joining our new running club WELL Far on Strava!

Follow Amy on insta: @wellnessed

Follow Track Life LDN on insta: @track_life_ldn

Follow Alyssa on insta: @theory_in_motion

To grab a copy of My book “I Can Run” head to Amazon: https://www.amazon.co.uk/Can-Run-Empowering-Guide-Running/dp/1529343488/ref=sr_1_1?dchild=1&keywords=i+can+run&qid=1610628134&quartzVehicle=77-976&replacementKeywords=can+run&sr=8-1

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As Amy toes the line of Paris marathon, this week's episode covers the what, and more specifically what not, to do in the week running up to the final challenge. This week's episode is full of tips to hold your nerve and not caving into the Maranoia with Emma Kirk Odunubi, with everything from the Marathon Expo to flat lay photos to ensure you are prepared. We then head out on a final run-chat with the amazing Bryony Gordon* whose own running journey got her sober. It is a reminder to enjoy the marathon above all else and to be proud of your achievements and what your body can do. Bring on race-day!

How to find out more about today's experts:

Emma Kirk-Odunubi, Instagram: @emmakirkyo

Bryony Gordon, Instagram: @bryonygordon

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This week we’re counting down to Well Far season 4 with daily tips and advice....Today, I have a clip about running for the joys that's in it, rather than being stopped in your tracks by your stats. We’re going to revisit the moment in my marathon training when I discovered that listening to my body and my internal data was more beneficial to my running than clock watching.

To listen to the full episode, please visit:

Well Far on Apple Podcasts

Well Far on Spotify

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Whether you are just starting out, or here to PB, Well Far is the weekly running podcast to help you to go the distance. I’m your host Amy Lane - author, runner, and health editor - and the show is powered by inspiring runners alongside world leading fitness experts. If you have your sights set on crushing a running goal then subscribe to the pod to get off to a strong start. And if you want someone to train with, well, you’ve got me. I recently took a break from pounding the pavements to have my first baby. But now, after a few months of rest and rehab I’m ready to pick up the pace once more. This January I’m taking baby steps back to running glory by training for a 5K and I’ll be sharing my journey with you. Because as simple as running may be, it certainly isn’t easy. So join me and my squad of experts for a healthy blend of information and inspiration, just when you need it - every Sunday Runday.

To mark the launch of season 4 for the next week we’re dropping some of the best tips from the past 3 seasons of the podcast so stay tuned and let's all get ready to go Well Far.

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With two weeks to go and mileage under the belt, it’s time to start getting your mind race ready. Starting with the practicalities, Amy shares some preparation techniques from lessons learnt last year. We then head into the studio for some anxiety easing tips from Dr Sarah Vohra aka the mind medic who gives easy and actionable advice to help alleviate fears and doubts before and during your race. We then hit the road with Kate Carter who is running London, her 14th marathon, in a full panda suit; reminding us that it’s not all times and mileage!

How to find out more about today's experts:

Sarah Vohra, Instagram: @themindmedic

Kate Carter, Instagram: @katehelencarter

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We've covered and understood the negative effects that can happen when health goals become compulsive, but for some of us, when done right, changing our body composition can be healthy endeavour. To guide us in the right direction this week I’ve recruited strength coach, PT, Nike master trainer, podcaster and all round wonderful human-being, Joslyn Thompson-Rule for insight into how you can build a healthy fitness routine to get the results you want.

Join me for a deep dive into how you can see - and feel - change without falling into the pattern of just running more and more miles and why it’s important to focus on recovery, positive self talk and strength training on your journey too.

This is how to build a running routine for long-lasting, healthy change.

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Growing up in Tipperary in Ireland, Roz’s running journey began out of a love of the fresh air and freedom it provided. Over the years, it evolved with both positive highs and negative lows. This week we learn how she overcame her struggles to come back stronger as a food writer, hike enthusiast, cookbook author, tv presenter and half marathon runner. We talk about her love-hate relationship with running and even get a great chickpea scramble recipe .. who knew!

Join Amy Lane on Instagram: @wellness_ed #wellfar

Join Roz Purcell on Instagram: @rozannapurcell

Roz’s Chickpea Scramble - https://naturalbornfeeder.com/chickpea-scramble-2/

**PLEASE ADHERE TO GOVERNMENT GUIDANCE ON SOCIAL DISTANCING WHEN OUT RUNNING **

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

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This week we are lifting the lid on eating disorders and disordered eating within the running community. Amy opens up about her own personal struggles with an eating disorder by reading a chapter from her book, detailing her journey. Followed by a discussion with Dr Bryony Bamford, a consultant clinical psychologist who has been working with eating disorders for over 15 years, on this complicated and sensitive topic.

Please be aware that you could find this episode triggering and it’s important to note that no two eating disorders are the same. If you are , still recovering you should seek specialist advice. A helpful resource is Beat (https://www.beateatingdisorders.org.uk/) and London Centre Clinic - http://www.thelondoncentre.co.uk/author/bryony/

To vote for Well Far to win the Listener’s Choice Award, please visit: https://www.britishpodcastawards.com/vote

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