How To Run The Perfect 10k Race

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

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What’s in this video:
00:00:00 – Tim Horton’s Surprise
00:04:24 – Talking About Running Times
00:08:21 – Running with Stitches
00:13:21 – The Perfect Race-Day Vibes
00:17:19 – Road 10K PB Conversation
00:22:02 – Running the Perfect Race
00:26:17 – Athletics Selection Controversy
00:30:19 – Speaking Up about Gender Bias
00:34:49 – Finding Motivation in Running

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This is the running Channel podcast with Andy I’ve got a 2 m stride badly Sarah Holly Bobs heartly and Rick I couldn’t trust you to on your own without me Kelsey so I didn’t go away yeah you’ve heard him right he literally cancelled his holiday because he didn’t trust us

It’s more that he didn’t trust us not to stitch him up and to talk about him in a way that he didn’t he didn’t um he didn’t appreciate so we’re so sorry 59 episodes and we’re still on the hunt for an episode without Rick but I went to

ESS he we talk about we talk about him pushing the buttons over there and then I had to force him to do a sound check before before we started rolling he’s like oh yeah I should do that and then Sarah’s Sarah’s mic wasn’t on she was on

Mute yeah I’m surprised you just not sat there with Sunny’s on in the corner with a little like fake sun lamp TR trying to imitate what you would have had if you were in tener and I’ve got um an amazing set of notes here for the podcast but

The first one which only happened a few minutes ago was you walked in looked at Sarah and just went you look nice for a podcast she does look nice okay so today we’re going to be talking about how to run your perfect race which Sarah wanted to talk about because she’s very smug

Because you feel like you did exactly this it it finally happened all of the stars aligned I feel like I finally had that race experience where I’ve Come Away thinking that was that was great amazing so good so I want to unpick it because I have had so many bad race

Experiences that I feel like if I just Spiel what I did someone might be able to learn something from it this is where superstitions come from as well though this is where a lot of my race superstitions ended up coming from I think you absolutely smash it and then

You’re like okay well I definitely need to do it I need I need to try and repeat exact but yeah I reckon we can we can get some good advice out of this one but first Rick how’s your weekend of running bin well I did a 10K as well so I’m

Interested to hear about Saras we went to Essex right okay you know when you sometimes you go away with friends you don’t normally run with and you realize your friends are really fast like potentially quite a bit faster than you like I’ve known you for years

And and didn’t realize how fast you were like make mind Alex Mitchell he runs under 20 minutes on a 5K and I was like what how how on Earth are you this fast but anyway went to Essex we found something that we didn’t think existed in Great Britain so obviously we have uh

We someone that didn’t know who Rick Kelsey from the running channel was potentially we we we have a split British and Canadian family our family is mix of British and Canadians right so we we finished the race and we thought we’ll just get some food and we saw this

Sign and we couldn’t believe what it was do you know what it is I love how you’re getting us so excited to gu do you know what it is Canadian eery Andy you must know this a Canadian eer a Canadian e Tim Horton I didn’t know it was Canadian

Tim Horton there’s one in the UK’s one in the UK there’s loads of them yeah what yeah I didn’t know there was one in the UK you haven’t found the only Tim Horton in the UK really yeah we stayed all day cuz we thought it was the only one we had lunch as

Well I’m pretty sure they’re all over I’m pretty sure it’s the only one oh okay well hang on we’ve got a verif then we’re going to have to put an edit here while Sarah Googles whether there’s more than one we we were just walking around it just going this is amazing but like

It was some kind of Museum to Canadian culture it was just incredible if you don’t know what Tim Horton is by the way they do really tasty bread of all types Su tast did you write that tagline oh my God Rick there is so many you

Serious oh my God we just we just wasted a day should we do a running Channel podcast from each of the Tim H in in the UK do you want to know the best thing as well I thought there was just one in har and abely you live quite north of London

Right yeah there is one in kentish town no face that’s so close to where you live you’ve also got one n and orb’s Out West towards Wembley go we we’ve booked a trip there for spring and everything well the one in Hollow Valentine’s Day theary the one in Hollow

And Essex is amazing anyway how was your 10K there supposed to talk about running to running uh 53 minutes 50 seconds you’ve done the opposite of what annoys a lot of people so I said how was your 10K I didn’t ask you your time so the

The cuz you know a lot of people get quite likly get annoyed that if the first time you first thing you ask someone after they’ve done a race or marath oh what time did you run they’re like it’s not about the time I had a good experience doing it but you’ve gone

Straight in with the time so clearly you’re quite happy with that well because it was so muddy that oh and the excuses are coming now no no cuz if you get get a half decent time when it’s really muddy like just under under 54 so

I was like yeah well it’s and it was absolutely filthy I mean our children were so muddy we weren’t sure if they were ours I know what that’s like they were definitely in a red coat Co is now brown scrape away the mud speaking of that um

I have to give a special shout out to um a lady called Ellie from Lincolnshire oh yeah who emailed into the podcast and at the it was this is just purely for her postcript so PS Andy as a primary school teacher I just wanted to say a special

Thank you to you for populating our classroom with lots of children so that no teacher in the country would be out of work I mean yeah he’s got so many kids he has to send each five into a different County brilant and they will only at Tim Horton yeah thankfully

There’s hundreds of those the UK so we’re Sur they’re going to sponsor us by next week now right oh imagine so I didn’t do a 10K no you didn’t but I’d had a week or so off running I did a really good um speed workout and then I

Had a little um operation so any eagle live viewers I have got a little scar here on my head but then so I had to have a week off running because it was too sore and then when I got back into it I really missed it so I was like I

Was feeling a bit itchy to get out there so did very easy 5K on Friday then nearly 10 miles Saturday I’m nearly 10 m Sunday that’s a lot very proud of myself and I’m exhausted how’s your how’s your head my head is it’s all right I can’t

Move this side of my forehead so I imagine this sort of half of my face is roughly how you feel after all the Cosmetic treatments you have I’m so glad you guys really been able to B can’t tell can’t tell that hurts a little bit if I laugh so if you

If you guys could be a little bit less ridiculous today that will help me out absolutely not um so yeah that was that was my weekend I’m pretty tired from it and you’re currently training towards a mile so how does it feel to be obviously like this has been a little hiccup in

The training but how does it feel to be back in like mile training territory yeah well I’m not sure those two 10 Mile runs are massively going to help me but they help me get my mojo back to feel like I’m getting out there the fastest stuff’s been good um what’s not been

Good is so it’s I’m running the podium event um the podium event it’s called a Podium F Podium racing Festival in the middle of March um in Leicester I love how all my Instagram is just flooded with like announced this person is running it and then I’m just like and

Andy yeah so this is this is something that I I wanted to bring up because it’s a little bit embarrassing they Podium did put out like a list of the people running it’s a one mile time trial and there like 10 names on it and it’s it

Says the favorites and it’s all of these people that are knocking out 4 minute miles for fun at the moment and me are you in the list of favorites really and I yeah thanks Sarah that’s the support I needed no as in like you’re doing it for but like back when

You were a professional athlete you obviously would have been the favorite but this is like should we make Andy suffer for between four and five minutes oh well I I shouldn’t say too I think I talked about on previous podcast but we are going to be doing a sweep stake

Ahead of the event and there’s some incredible prizes to win if people can guess my finishing time so I shouldn’t give any too much of a leading but I am going to be a good 20 to 30 seconds behind the winners probably that might

Give it a little bit of gug a bit of an advantage to podcast listeners and a little bit of an advantage as well if you’re listening or watching this back in the day Andy ran 349 yeah so it’s not going to be that so don’t guess any faster they just

Taking a a chunk out of his head so you might be a bit lighter yeah and more aerodynamic actually it’s a little bit a little bit like it’s like when when you rre a carpet up or something a little you know when people talk about running form and they’re like imagine a string

Coming out the top of your head you can just pull one of your stitches out had to get my wife to cut one of the uh one of the stitches off it was like dangling off my head yeah that’s that’s love they’ve done a job of following your

Hairline actually yeah a long way back but back to the favorites thing on um on I felt like embarrassed that they would in any like as if those guys on the start line are going to be quaking in their boots that that I’m showing up

It’s been so long since I R A is like it’s like um a cycling time trial isn’t it it’s not like you’re all lined up elbows at the ready and going it’s just like one after the other it’d be like um it’d be like one of playing one of those

Computer games where someone forgets to press go at the start as they all race up into the distance and there’s me just chugging along behind um what’s the what’s the the ground underneath you it’s a road surface so it’s like I think it’s a roughly 900 met kind of quite

Wide sweeping I don’t it’s actually like a vrum or some kind but it’s um yeah it’s going to be fast and it’ll be the fastest mile I’ve run in a long long time I’m making a video about it so it’s going to be good when is when is this

16th 16th of March yeah oh I’m excited you’re going to come watch oh if 16th of March oh look at his face like oh no I wanted to pretend that I’m interested and support you one of my one of my other jobs we got the trousers on he’s booked

In Harley stre sell Windows today then no no no I did that yesterday closing right wrong coat wrong coat yeah yeah he’s got his d boy coat um okay so that was my weekend of running and let’s I guess get on to your weekend of running Sarah which is the subject for this

Video which is how to run the perfect race so I mean pretty bold statement from you saying you’ve run the perfect race so much so we’re doing a whole video about it well I’m going to go in I’m going to be Punchy we were talking about and we’ve got a question later on

About like running Mojo and I really felt like I lost it last year and like I feel like this was the this was the the race where I was like I’m back I’m loving it and it’s and I think actually the what’s most important to me about

This is that I didn’t run a sub something so like I set out to to do a 10k race race that I was absolutely petrified for why why are we worried because I just because so a few years ago we did a whole series on me running

A sub 45 minute 10K and for the last few months I’ve just been thinking like that was a blip like I don’t know who that person was because be able to run that fast yeah because that speed just feels so so far away from what I’m capable of

Doing we were reliving that the other day I think that’s the like I was sort of crying after that event it was it was I was just a mess and it was I don’t think I’d realized until we got there one the track always gives me that kind

Of um slightly like supercharged feeling of emotion like it’s it’s a visceral place for me to be at a running track and then I realized that when you were there running a 10K with four different pacemakers everyone was there to watch you we had a few hundred people come

Down I was like i’ put s we’ve put Sarah under quite a lot of pressure here it was quite a lot of pressure yeah but Strangely I remember going into that and like spoiler alert if you haven’t watched the series series it is I ran 45 minutes and 12 seconds for that race

Which is probably the most gutting run I’ve ever done but it was still incredible like in what other unless you’re a professional athlete like in what other situation do you get like 250 people watch on a week in August whatever it was absolutely brutal and I remember then like two weeks later I

Like gave myself time to recover I think I went on holiday for a week and then I came back and was like I’ve I’ve got something to prove and I went to the track at 7:00 a.m. it was raining so much colder and ran like

4452 I think there was no one else there was like two other people on the track and I got to the end and was like like properly out of breath and they were like you okay and I was like yeah don’t don’t mind me just proving

Something to myself but that was 2022 I think and since then like 10K hasn’t been a focus I haven’t really looked at that as a speed and I’ve always been like oh well I did that on the track so I don’t think I’d ever be able to that

On the road and we talked about how you just lost the will to to run really at the end of last year end of 2023 you were really struggling with like a sense of purpose and what to to actually bother getting out there with structure but now that you’ve got actual

Structured training plan it’s sort of paid dividends over a distance that you’re actually not training for yeah and I’ve got like I think last year I’ve said this before I was just trying to train so much that I just got I don’t know Bard lost like I ran

Out of steam basically whereas I took time off just completely just tried to run for fun and then ever since January 1 I’ve been like right this is all systems go up until April for London marathon and then then that’s it I can switch I can do whatever I want to do

It’s more fun and so that’s given me like such good purpose in training to actually go for something that’s a bit scary so I guess we should talk about the race yes um also for contest I ran I feel like I ran two perfect races at the

Weekend not to me not to be you mean the same race no so I ran two 10ks at the weekend um on Saturday I ran a 10K with our videographer Tito which was a race going all out and then on Sunday I did my easy run which was also 10K for the

Week and I went and did the London winter run with Anna and we were filming her it was her last race that she’s going to do um before she has her baby and it was again like the perfect race but just for completely different goals

Like so fun we went into it we just had a party we were clock watching but just to make sure that Anna like had a pace that she wanted to stick to and we were making sure that we didn’t go off too fast at start excited the whole yeah and

Again it was me and Tito so like me and Tito were filming her and like yeah just supporting her the whole way around the race so it just it was quite nice Pace then yeah but it was just like lovely like I would highly recommend if you’ve

Only raced four times sign up to something and just go and run it for fun especially something like like like that race had 22,000 people it’s a really nice race though isn’t it it’s so nice like there were polar bears there were huskys to high five like there were so

Many choirs out on the route like little activations it was genuinely just so much fun and also I have never raced a 10K that big before so it felt so strange to be like in a closed Road event with 22,000 people 22,000 people and then you’re done in like an hour

Hour so was that the perfect race or was Saturday your perfect race I think it was kind of both but so Saturday was the perfect race in terms of I wanted a PB okay so and you were going around at full Pace you all out on Saturday all

Out and then Sunday was just it was a light fun enjoyable W you weren’t watch Saturday was run as hard as I possibly can Su vies I think so yeah hang on just I’m going to have to pick you did you both in in the space of one sentence use

The use the phrases full send and pure Vibes yeah enough to pull that off mean you’re cooler than me and Rick I didn’t even notice it I didn’t even notice it went straight over my head seamlessly what was the first one pure what pure Vibes pure Vibes yeah what does that

Mean pure Vibes it was great just like this podcast pure Vibes pure Vibes and then full send full send you all out yeah yeah yeah see R gets it yeah yeah yeah I understood it I probably wouldn’t use that on times radio but PL oh my God I absolutely I

Would pay you so much money to try and that both those if you can get those show it’s just coming up to 10:30 p.m. hope you’re enjoying the pure Vibes now the news next up we’ve got the show and uh and if you didn’t know um I’ve interviewed the last the last six

Prime Ministers full send yeah we we know you you scrabbled around for a few minutes last on last week’s podcast to find something you were proud of as an achievement to some of them were some of them were pure Vibes some of them weren’t I would like

To know which of the last six prime ministers in the UK you would describe as pure Vibes back to running back to running so to break down Saturday the aim trying to end Rick’s career the aim on Saturday was to absolutely go all out yeah and I had

Signed up to this race um literally like at the start of the week because I’d looked at my training plan in runner and on my long run for that week was like a 14k Runner comfortable full Pace but they also have like a little bit of text

In like your section of your run and basically it was like this is a D Lo week if you want to do a race you can here’s the pace that we recommend you go off at and it was like 430 per kilometer so it’s exactly 45 minutes yeah and I

Was like oh okay interesting prior to this race what was your road 10K PB you talked about those kind of track efforts before what was your road 10K PB so it was the uh time trial or like Benchmark run that I did for the sub 45 minute

Series which I think was either 47 or 48 minutes even that wasn’t official though right that was that was like Us timing it on your no cuz I’d also done one before we did the series with Mo I went and did a race we didn’t film it but I

Was like Mo I’m really scared you want to come pce me for a 10K I said what was the time 478 I yeah for like 47 48 minutes okay so then that was like right at the start of that was like a good like almost two years ago right okay so

You’re pretty confident when you know you see something in the app that says like just crack on 430 per kilometer that’s a little bit intimidating yeah but also it’s that weird mix of like I feel like if you look at something and it scares you you’ve got two options you

Can either go like no that’s not for me or you have to kind of boldly go right I’m going to give this a go and is 430 a kilometer yeah struth yeah 430 per kilometer which what had given me confidence is the run that I did with

You where we did 5K that was pretty much almost was what did it end up being like 4:36 yeah what time did you the end uh well 2316 so yeah so 2230 would be 430s yeah so like that was again far A little bit further away but like close to that pace

And then also and you were talking the whole way around yeah yeah so that like gave me a bit of confidence but then I was like I have so I dnf a 5K in the same did not finish yeah sorry yeah acronyms also someone asked us about Doms which we didn’t describe last

Muscle soreness yeah so essentially the pain that you get in your legs a few days after delayed onset muscle soreness Dom onset muscle soreness straightway pain Ms definitely not a thing though we’ve made that no not a thing that’s just a we proud ourselves on on kind of

The no Jog and no acronym kind of status of the podcast so absolutely pull us up if if we talk about something that you don’t understand also Gaby is a wine yeah so many people Rick bangs on about his his gavy obsession that’s what it is like we need a little gav we

Need you’ll need it the amount of uh I mean by the end of the night it’s probably both um but yeah we need a little like key yeah like a glossery of glossery of running Channel terms but anyway what was I saying yeah so I was

Semic confident but I knew I needed to put a few other things in place so that’s why I spent all week pestering Tito to sign up to the same race and by Thursday i’ persuaded him and for context so we were having a bit of banter in the office last week about it

Ahead of this race because Tito’s best was around 48 49 minutes I think wow from literally a few weeks ago he’d run that and he was like that was all out absolutely all out I was on the the floor afterwards and but but in terms of

Over a marathon last year you both ran a very very similar Marathon within a few seconds of 10 seconds faster than me over the marathon doesn’t hurt you at all does it no well it’s right Manchester in London this year head to head again so it’s kind of

We’ve got like such good friendly rivalry apart from the fact that he’s 20 years older than me nothing WR with that anyway yeah the fact that I should definitely be faster but it’s fine he’s incredible he’s got good skin care regim he can pick his brains off

Um yes he’s the same age as you mate um yeah so he’s incredible so I persuaded him to sign up there was a friendly bit of rivalry and we didn’t really we we just had a plan to set off together and to try and like hold the

Pace and then we went into this race and my plan was to do perfect negative splits starting off at 440 finishing up at 420 per kilometer cuz that would then equal 430 so like 2 and 1/2k at 440 2 and 1/2k at 425 2 and 1/2k at no 35 2

And a2k at 425 2 and a2k at 420 okay we set off kilometer 1 433 okay oops that’s really fast yeah that bit too fast and then it’s quite quite hard to get be accurate within 5 Seconds though isn’t it yeah but I was using lap Pace absolute Game Changer

Kilometer 2 also 4 33 but did you metronomic though still thinking oops Yeah Yeah but did you do this Sarah because to be fair to you you are a great running companion but you’re not great on the lap pacing are you you push it a little bit tight you know we almost

Wasted a day I almost didn’t do the 5K you are amazing you were brilliant but we poshed it a bit too close did I think that’s you mate I don’t think we did I think did no you can’t run your best ever time without feeling like you’ve

Pushed it really close really I suppose so yeah you have to get comfortable with being you you you amazing I I said but your the day after sorry I texted her the day after she was amazing yesterday um but 433 yeah so you weren’t that far

Out no so we were pretty close yeah hang on I’m going to get the proper splits up so that I can do this Blow by blow you did send me this and I I feel like it does Merit the kind of running the perfect race yeah title I think I think

You you absolutely smashed it yeah cuz we were so like 433 433 431 431 428 428 428 426 425 then at the end 4:15 why not oh my gosh Bas run negative splits the whole way through just for for Eagle eyed viewers that would add up those

Mats and think that that was sub 45 this was this was on your watch right so you have got make allowances for the the the weaving and the fact you actually going to once you cross the line it probably took you a little bit longer because you

Didn’t break 45 minutes did you no so we ran but that’s also why I think it was the perfect race we ran 458 yes oh yeah in an Ideal World I would love to run a sub 4 5 minute 10K in a racing environment but it was four laps there

Was a lot of overtaking to be done and we genuinely like at no point during that race until about 8K did I think a 45 something or a 44 something is even remotely possible yeah did you um do you think that cuz four laps I find laps mentally tough in a race but

In terms of pacing laps make it easier so do you think that helped yeah I think it did help that was so like if I was going to add up what I thought made it perfect one running with someone else because we literally without speaking

Took it in turns to Pace like I am I am terrible in certain sections so I H I kept us back for the first kilometer I feel like Tito was pushing too hard then for kilometers 2 and three I had a bit of a wobble Tito just kept us on

Metronomic four and five it was me six and seven it was him eight and nine and then 10 I was like do you have a Sprint finish in you and he was like no do you and I was like no so we just like ran it in together and like cross the line

Together you crossed the line together funny story though here what time did you get 458 what time did Tito get 457 and uh and I asked him about this this morning so oh this is this is the last race I run with Tito right this is the

Best thing ever he was like oh this is so great what a great time what did he do it’s quite a tight little funnel when you start off so he waited let purposefully let me go first over the timing Matt so that he knew if we crossed the line together his time would

Be faster and that he’s an evil genius is horrible that’s still faster that’s how to run the perfect race is to be an evil genius at the same time so if you want to run the perfect race tips of what I did one choose something that’s scary just go

For it it doesn’t matter if it goes well or not two get someone to run with you especially if it’s like someone where you’re too socially awkward to say that you want to stop that will keep you going even better yeah um you are incredibly socially awkward yeah yeah

Three try and run negative splits don’t go out too fast there are a lot of people who we let overtake us or who we saw overtake Us in the first couple of kilometers who we re overtook at the end because they’d overcooked it all been there don’t underestimate the

Psychological power of that as well I hated it in my Marathon being overtaken at the end that’s the main reason I want to do it again but the power of passing people towards the end because you’ve got your pacing right is so motivating and you gain so much time and also four

Like yes a 10K if you’ve run marathons a 10K feels like a shorter race but treat it like a marathon in your like diligent preparation like I woke up a long time before the race had breakfast yeah make sure I cleared myself out oh that’s that is a horrible

Expression a horrible expression had a gel beforehand which I’d never done before and then like wore full race day kit like properly got into you wared you didn’t just rock up and then run 10K you did we ran 2K before a 10K never done that before Inc did it work yes did some

Warm-up stretches and everything it’s almost as if the stuff we say on here really does work but as Rick gets increasingly more annoyed that we’ve overrun this is the running Channel podcast up next we’ve got your questions very good ones to answer this week but

First some news okay so my news story is about a Scottish 800 meter Runner called guy L month who has not pulled any punches and I quite like to see this actually like people holding the national governing body accountable for decisions that they made in selection

Have you seen this story yeah no so he it was disgusting that he was emitted from the world indoors so he’s Scottish athlete the world indoor championships in March are in Glasgow so they’re home championships and the British team that’s been named is very very small um

So just from my perspective I think that’s a shame to not take more people to a global championships when it’s at home especially in an olympic year because they can’t afford it well I mean I don’t think they would say that but yeah there are definitely have been in

The last few years sort of financial D Straits for for UK atletics as a governing body British Athletics um but it’s quite rare to see an athlete speak out as B as guy has um so what’s happened here is and I can see both sides of this to be fair sometimes I I

Always hated the politics of selection for championships like you we’ve talked about it before if you had the qualifying time and then you win the trial then you get picked yeah you don’t they have to pick you it’s in the the selection policy guy was pipped on the

Line in the selection trials um and I’m not sure he had the qualifying time either so it became even more complicated so I think he finished second in the trial but then he off off his world ranking year he was offered an invite to the world championships by

World Athletics the the global governing body yeah um and British Athletics declined that so they said they wouldn’t take him and they’re basically saying that they would only take people who would likely get a medal or finish top eight and so he’s very cross about this

And feels like feels like it’s a kind of personal decision because he had an invite yeah yeah but also like if you drill down into the stats of it there was something like they had six invites they accepted five and his was the only one that’s yeah that’s why I think he he’s

Got a point about the person he has spoken out before against the governing body and and my experienced even 10 15 years ago when you did that like you you became sort of almost Persona nrat and like wouldn’t get picked but then if nobody ever speaks up against decisions

That get made then no change ever happen so I I I feel for him here it’s it’s really difficult because what we were always told and what I always operated on the premise of was like make it cut and dry for the selectors so if I wanted

To go to the Olympics you run the time you win trial they don’t have a choice regardless whether they like you or not or feel like you’re going to win a medal or any of that they have to let in so that’s the that’s the tough thing so

Yeah uh I feel sorry for him especially one of his very first trips abroad was with me we stayed in the house together out in um in California in the US back in 2012 oh really um so our careers overlapped as I was sort of coming to

The end of my career and he was just starting out so that’s a shame sending my best to guy I guess so I’ve got a very different story um and one that I felt like we had to talk about on the podcast because it it it’s so sad and it

Makes me so angry that this keeps on happening um but there have been a few instances recently of women out for a run getting killed and um a specific one that I want to talk about is lak and hope Riley who was a nursing student out

In the US who went out for a run uh and has been murdered and it just brings up this whole I don’t even know if you can call it a debate because it’s a thing that we should have women’s safety on a run is not there and I think what makes me even

More annoyed about this specific case is that she’d done everything right like she went on a known running route in the middle of the day her friends knew that where she was and she still got murdered and it wasn’t even the police don’t even think it was a premeditated thing they

Think it was an opportunistic I saw that that description of opportunistic which is terrifying that that that someone being on a run could be considered kind of opportunity for murder and you’ve spoken about it before and um Rick and I as male Runners haven’t experienced it in the same way but still

Are kind of standing in in solidarity with anyone out there who has felt threatened on a run or feels worried about this because it shouldn’t be on anyone going out for a run whether that’s a woman or not to have to take precautions it should be a societal

Thing where we change and make it a safe place to run but at the moment it doesn’t feel like that so please just take 10 minutes out of your day to find out a little bit more about this or speak to at the right moment a female

Run that you know and ask them about their experiences and we’re not saying that this has happened to everybody but there’s enough instances out there that we should talk about it yeah definitely um now onto questions Rick Tim from the US Philly specifically my question is

When you go for a run are you guys a sock sock then Sho Sho or sock Sho then sock shoe and an additional question is if you guys like to untie your shoes after run or just forcefully or do you just like to forcefully slip them off

And either untie and tie them again when you go for a run again or do you just keep your shoes tied firstly congratulations for everybody who understands what Tim is talking about so he’s talking about when you get ready for a run what order are you doing

Stuff in I get it yeah and and I’ve got a very strong opinion on this so I’m you guys go first yeah I am sock sock shush Rick sock sock shush thank you very much that’s excellent we are doing it the right way you’re about to say if you’re a sock

Shoe sock shoe what are you doing yes sock shoe sock shoe psychopath if you’re sock psychopath please email in podcast at.com I I want to know who you are and why you’re doing never Andy have such a strong opinion I thought Rick was going

To be a sock shoe sock shoe and I tell you why no and I tell you why because you’re you live in a very clean home so I would assume that you just walk around Barefoot and then when you’re going to go out for a ride run you get your socks

Put a sock on put your shoe on put a sock on put your shoe on cuz if you’re doing it all in one go I don’t really have a problem with that but you see what I do is I get dressed for a run from you know t-shirt short socks and

Then I procrastinate for about two hours and then I put my shoes on but I’m not walking around my house the second part of Tim’s question though Sarah so putting the shoes on for some shoes would you keep them tied for example my gym shoes I leave them tied all the time

So I go and do snc they tied up slip them on but my running shoes pull them out and then have a really tight fit for a run yeah so I have never untied my shoes at the end of a run ever never but I will always untie and retie

When I put them back on oh no really Sarah what oh no I am a toe on I wouldn’t be able to get mine off without uning the laces oh yeah because I’m too old and I can’t bend down to do it I need one Sho that’s flexibility

That’s a slightly different thing um no I yeah I might have locked in tight from when I’m running so um yeah there’s no way I’d be able to slip them off so I would always untie take them off tie and and put them back on and then and tie

Them properly look how two shoes here’s a here’s a question yeah when you untie them do you tuck the laces in no do you not no Oh I thought that would have been a sad little hang on if you just to keep them ti do not why would you need to

Tuck them in oh no like when you get to the end of a run oh I see do you un so when you get home from your run do you untie your shoes correct really yeah no I don’t do that well I imagine that Rick actually unti his shoes then puts them

Away very neatly in the cupboard then gets a little gets a little hand handheld vacum cleaner out gets any little bits of dust yeah I know I’m not I’m not joking you’re also the person that has shoe air fresheners so when you get in it’s just like no I have shoe

Cubicles under my stairs that are built I imagine you have a little spray like they get the bowl Al I haven’t but I will do by next week come on right I’m Laura from Plymouth houth in Michigan in the USA not Plymouth in the UK oh we’re dou us question episode

Yeah on the podcast you mentioned Sarah losing her running Mojo which happens to me a lot what are the tips to avoid your running Mojo disappearing or getting it back when it’s been lost we sort of covered some already in this podcast I think that the having a race to aim for

And then doing that with someone else of a similar ability clearly Sarah said it was a way of running a perfect race but it’s also the way to be motivated it doesn’t have to be a competition on time like you and Tito made it but it can be

A just we’re striving for this same goal and there’s very few things in running more rewarding than that power of shared experience I don’t think and that’s what gets me out of the door now is to to like go and run with other people I do think yeah I think it’s having something

To aim for whether that is like are you going to go to park run most weeks so you know that every Saturday you’ve got something in the morning that you’re doing that’s going to motivate you for the rest of the week to train so that you’re not turning up and finding it

Harder or are you putting in little Milestones throughout the year of like signing up to a race with your friends or are you going to go into a training block for a certain section of the year I think it’s so podcast favorite word chunking yeah you can’t just just

Running for the sake of running 365 days a year is quite hard in terms of Mojo you’re right yeah and make a weekend of it find your favorite Tim Horton and basically the location location so you’re going to go for lunch afterwards you know yeah make a thing out of it and

Routines a big part of it I think it’s really hard to stay motivated when you’re ad hoc just deciding to go for a run so give each run a purpose that’s the structure in your week whether you know it’s an easy run a tempo run an interval session and a long run yeah

Then structure that into your week so that you know what days those things happen on and then after a few weeks that will be a natural routine that you fall into which automatically motivates you rather than you having to be like am I going to do something today maybe I

Don’t know that’s what makes it really difficult for me before we go coming soon to a podcast feed near you the running Channel meets oh are we actually announcing it yeah we are let’s do it rick the running Channel meet coming St in so what is it rick so the running

Channel meets is when we meet inspirational Runners and they tell us something that we don’t really know much about that’s happened to them that they’ve never told before they’ve never spoken about before and we get into that in-depth and shed it through so it’s not necessarily really wellknown Runners

Who’ve run the Olympics is people who love running and running has done something to them or changed them in some way we’ve got some really great guess and it’s going to kick off soon but maybe you listen to this and you’re thinking you know what I think that

Sounds like me I’ve got a really good running story let us interview you maybe yeah email in podcast runny channel.com what is your running story why do you think we should speak to you and what do you want to share we’d love to hear from you

Or is there anyone that you want to nominate or anyone that you might follow on social media who you want us to talk to let us know good favor very good favor um and my well you kind of taken the favor for the end but my favor is

Just share if you’ve enjoyed this episode please do share it with someone else because like we say we’re on the hunt and this is the hunt for guests so please do share this episode so that we can get as many Runners and speak to them as possible yeah and it could be

Famous runners or people who are famous who also run or people who aren’t famous at all but just have story and there should be out there who’s the person that we would get on that you would go properly Star Struck for cuz you keep saying like doesn’t have to be a famous

Runner do you have someone in mind who’s a famous person who you’re like I’d really like to speak to them I really embarrassingly I I I want I want to go high I want to aim high I want to get Ryan Reynolds in I don’t even know

Whether he runs I just think he’s the coolest guy in the world next time he’s over for rexam I think we need to get him on we should just go and gate crash’s gone High I mean I went I did watch a Ryan Reynolds film last week so

Yeah oh I think basically were halfway there yeah Sarah who would you go for o currently yeah Richard Grant Richard E Grant Richard Egan yeah yeah there’s a there’s a bidding just the oh we’re trying the zest for life that that man has yeah he’s great I want to speak to

Him and everybody knows mine so we’ll just finish there C if when we when not if when we get her on we’re going to play her all of these little Snippets and then be like so Rick what’s your first question if anyone if anyone out there has a genuine contact

For cury olop and if and if you’re from a country runs well I don’t know that’s relevant right now you know do you know what you do that week will be the one that I sit out of 100% for for and for context Kirsty W stop presents incredible programs most famous for

Probably location location location so Google that if you’re not sure who she is yeah get involved and we’ll see you next time we’ll see you then byee