The Performance Physique Podcast

Sawe Marathon World Record | I Was at the Finish Line When History Was MadeOn 26 April 2026, I stood at the London Marathon finish line on The Mall as Sabastian Sawe became the first human being in history to run a legal sub-2-hour marathon. 1:59:30. Live on BBC.This is the full show.I co-presented the finish line broadcast with Shay Kaur Grewal from 1–3pm — and in this 9-minute edit, we break down everything happening in real time: what the runners' bodies are going through at mile 26, how temperatures changed the race, what crossing that line means to the families watching, and the one thing you should do if you're still out on course.Three men went under 2:00:35 on the same day. That had never happened before. Not even close.If you've ever run a marathon — or wanted to — this is the footage you need to see.Chapters00:00 - Welcome to the finish line: historic London Marathon 202600:47 - Third consecutive year on BBC Radio London at the marathon01:06 - The atmosphere and what runners are experiencing01:18 - The heat — how rising temperatures changed the race01:51 - Three world records broken: Sawe, the men's field, and the women's record02:20 - What to do in the four hours after finishing: carbs, hydration, salts03:17 - 59,000 runners — the scale of the event03:28 - What it takes mentally and physically for runners still on course04:12 - Why London is the greatest marathon in the world04:41 - How the crowd fuels complete strangers on the course05:23 - The heat battle in the second half: fuelling and hydration05:58 - What spectators don't realise — the power of the crowd07:04 - Supporting friends and family after they cross the line07:31 - Crossing the finish line puts you in the top 1%08:21 - Final advice for every runner: don't let the achievement drop away🎙️ Arj Thiruchelvam is a Performance Coach, BBC contributor and founder of Performance Physique. He has been featured in The Guardian, The Times, and The Independent, and hosts the annual BBC Radio London Marathon Training Series.📩 Want to train properly? Join 2,500+ runners at the link below.🔗 www.performancephysique.co.uk/running-coac#LondonMarathon #LondonMarathon2026 #SabastianSawe #MarathonWorldRecord #BBC #RunningMotivation #Sub2Marathon

BBC News' Helena Humphrey interviewed me to break down what Sebastian Sawe actually did to run a World Record 1:59:30 becoming the first person to run under 2 hours for the marathon at London Marathon. We speak a little on what it tells us about how elite marathon training works. I also explain what separates a world record performance from what most runners experience on the same course.

Just 2 days before 59,000 runners took on London, Nicky Campbell asked me live on BBC Radio 5 Live for a few last minute tips for the London Marathon. Here's exactly what I said.

London Marathon Final Week: Mindset, Fuelling & Race Day Strategy (BBC Radio London) he London Marathon is days away. This is the episode that matters most. In the final instalment of the BBC Radio London London Marathon Series, Running Specialist and Performance Coach Arj Thiruchelvam joins presenter Shay Kaur-Grewal to cover everything you need to nail your final week — from race morning nerves to pacing strategy on the day. Whether you're chasing a PB or just want to get round in one piece, this is 20 minutes that could make the difference. ⏱️ CHAPTERS 00:00 Introduction 02:00 Final week taper — what to do and what to stop 03:00 Mindset — control the controllables 06:00 Visualising negative scenarios (and why it works) 07:00 Fuelling tips — carb loading Friday and Saturday08:00 Misleading advice about fuelling on social media 09:30 Top race day tips — pacing, water stations, negative splits11:00 Remember to enjoy it! 🎧 LISTEN ON SPOTIFYhttps://open.spotify.com/show/36YqLTalRZ5qumCdm27uQP?si=2216c219b4b243c7 📻 Full BBC Radio London London Marathon Series playlist:https://youtube.com/playlist?list=PLK8DyJL7Q1E1ZH5OEZxmKuosRbtT6xAnZ&si=X4Qu4mP2cXGmytQ0 WHAT WE COVERED OVER THE WEEKS Mindset: controlling what you can control and letting go of what you can't. Negative visualisation: rehearsing the worst-case scenario so nothing surprises you on race day. Race morning: your rehearsed breakfast, Taper week: stay mobile, stay active, stop the strength work now. Fuelling: why your carb intake on Friday and Saturday is the most important nutrition decision of your week, and why eating carbs in the evening supports sleep. Pacing strategy: why you must start slower than you feel, how to plan for an even split if you're newer to the distance, and why experienced runners should target a negative split. Water stations: treat every one as part of your race plan, not an afterthought. ABOUT ARJ THIRUCHELVAMArj is a BBC regular, performance coach, and nutritionist with over 20 years of experience. BSc Sports Science (Loughborough), UKA Level 2 Performance Coach and much more. He has coached athletes from complete beginners to GB level and appears regularly across the media. 🔔 Subscribe for race week content, running science, and performance coaching https://www.instagram.com/performance_physique 🌐 www.performancephysique.co.uk 👟 VDOT running coaching: coaches.vdoto2.com/performancephysique

BBC Radio London | London Marathon, Youth Club, Sustainability, Artemis 2 & The Pitt | April 2026 BBC Radio London Lifestyle Show | London Marathon, Youth Club, Sustainability, Artemis 2 & The Pitt | April 2026Joining Shay Kaur Grewal on BBC Radio London, Arj Thiruchelvam appears on the London's Eye Show on Thursday 9th April 2026, we covered a wide range of topics from sport and science to culture and sustainability.In this episode we discussed the upcoming London Marathon and what runners can expect on race day, the return of Youth Club to London and what it means for the city's culture scene, sustainability and the growing conversation around conscious living, NASA's Artemis 2 mission and what it means for the future of human space exploration, and HBO Max's The Pitt — the medical drama that's got everyone talking.Whether you're a runner, a culture lover, a science enthusiast, or just enjoy a broad conversation about what's happening in the world right now, there's something in this one for you.🎙️ BBC Radio London | London Eye Show📅 Thursday 9th April 2026🎧 Available on BBC Sounds

London Marathon Prep: Tapering, Carb Loading & Maranoia (BBC Radio London) London Marathon is less than two weeks away — and this is the week most runners get it completely wrong. In this episode, recorded live on BBC Radio London with presenter Nikki Bedi, Performance Coach Arj Thiruchelvam breaks down exactly what you should be doing right now: how to taper without losing fitness, why carbohydrate loading matters and what to do when the pre-race paranoia (maranoia) starts to creep in. Whether you're running London for the first time or chasing a PB, this is the episode you need to hear before race day. Covered in this episode: Tapering — why running less actually makes you faster. Carbohydrate loading — the science behind fuelling your final days. Maranoia — how to manage the pre-race anxiety spiral. Race week mindset — what to do and what to ignore. About Arj Thiruchelvam Arj is a BBC Radio regular, author, and performance coach based in Solihull with over 20 years of experience in sports science and nutrition. 📻 Catch the full BBC Radio London London Marathon Series every Monday at 2:10pm on BBC Sounds. 🔔 Subscribe for race week content, running science, and performance coaching. 📲 Work with Arj: www.performancephysique.co.uk 📲 VDOT running coaching: coaches.vdoto2.com/performancephysique

3 weeks. 19 days. This is where runners either set themselves up for a brilliant London Marathon… or make costly mistakes.In Part 2 of our BBC London marathon build-up series, broadcaster Nikki Bedi is joined by Arj Thiruchelvam, Head Coach of Performance Physique, to cover the questions every runner is asking right now:Can I do the marathon on just water?Do I need carb gels?What’s the difference between high-carb vs lower-carb gels?What if I had to stop my final long run because of knee pain?How do I train my gut without nausea or cramps?How should I manage hydration on the London Marathon course?What should I do about injuries in the final 2–3 weeks?Arj breaks down:✅ Gut training✅ Fuelling every ~35 minutes✅ Water stations & energy stops✅ Electrolytes in the final week✅ Race morning nutrition✅ Injury managementIf you’re running London Marathon 2026, this is the stage where smart decisions matter most.Comment below with your biggest race day concern — fuelling, pacing, hydration or injury — and we’ll cover more in the next episode. Follow on Instagram for more top tips: @performance_physique

London Marathon 2026 Training | Long Run Distance Explained (BBC)How far should your longest training run actually be in the build-up to the London Marathon? Most runners get this wrong — and it costs them in the final 6 miles.Performance Physique Head Coach Arj Thiruchelvam joined BBC London's Shay Kaur-Grewal to kick off the 2026 London Marathon Training Series on every week, giving evidence-based answers to the questions every marathon runner is asking right now.In this episode:→ The maximum long run distance for most marathon runners→ What to eat for breakfast on race day→ Important gear checks before the big day→ What's coming up over the next monthThis is Part 1 of a weekly BBC London series running up to race day on 26 April 2026.---WORK WITH USGet a personalised London Marathon training plan: https://performancephysique.co.uk/running-coach/Enquire about coaching: www.performancephysique.co.ukFOLLOW PERFORMANCE PHYSIQUEInstagram: instagram.com/performance_physique---#LondonMarathon #LondonMarathon2026 #MarathonTraining #RunningCoach #LongRun #MarathonTips #BBCLondon #RunningAdvice #MarathonPrep #26point2

New Year Fitness Done Right | BBC Radio London Mindset, Fat Loss & January Pressure Explained I joined Shay Kaur-Grewal on BBC Radio London on 5th January for the first show of the new year to talk about getting fit properly, without the usual January pressure, guilt or misinformation. This episode is everything beginners need to hear — whether you’re starting again or starting for the first time. Why New Year’s resolutions fail (and what to do instead) The psychology and mindset behind lasting behaviour change Simple physiological ways to increase calories burned (without extreme workouts) How to manage January pressure, comparison and overwhelm Practical, realistic first steps you can take immediately No extremes. No detoxes. No nonsense. Just clear, science-led advice that actually works. As a Performance Coach working across elite sport and everyday health, my mission is simple: help people cut through the noise and build habits that last. 👉 If you’ve ever said “this is the year” — start here. 🔗 Watch more BBC Radio London appearances and fitness insights: www.performancephysique.co.uk/media 🔑 What we covered:

In this episode, Performance Coach Arj Thiruchelvam shares an honest 2025 Year in Review for Performance Physique. From opening the International Running Expo in Amsterdam and a packed National Running Show stage, to BBC London coverage of the London Marathon, athlete personal bests, business challenges, and the long-term vision for 2026 — this is a behind-the-scenes look at elite-level performance coaching without the hype.2025 was a year of consolidation, clarity and resilience. Arj reflects on coaching athletes to personal bests across running, hybrid and elite sport, managing major operational challenges, stepping back from personal running due to injury, and continuing to build a performance brand rooted in accuracy, inclusion and real results.Looking ahead to 2026, Performance Physique is stepping forward with more media work, speaking engagements, events, technology investment, podcast episodes, YouTube content and potential international appearances — while continuing to deliver world-class running and performance coaching.If you’re an athlete, coach, brand or organisation interested in credible performance coaching, partnerships or events, subscribe for more content and get in touch.https://performancephysique.co.ukhttps://instagram.com/performance_physique

BBC Radio London: Sara Cox’s 5 Marathons, 74 Ultras, Penguin Row & Cadbury's | Arj Thiruchelvam I joined Shay Kaur-Grewal on BBC Radio London (13 November 2025) for the Week in Review — we covered sport, culture and the stories everyone’s talking about this week. In this episode: Sara Cox’s epic challenge — 5 marathons in 5 days for Children in Need and the incredible public response. The ex-gamer taking on 74 ultras in 74 days — a jaw-dropping charity challenge and why these endurance stories resonate. Sea Life/ Penguin controversy — MPs and campaigners are questioning the future of captive penguins at a major London aquarium. Sydney Sweeney fallout — recent headlines and reactions from her controversial comments. Nutritional misinformation — how influencer's misread (e.g., calorie/ingredient claims) are confusing the public and why that's a risk. Screen time & children — we discussed growing evidence about screen exposure and its effects on kids’ development and school performance. Whether you’re into sport, parenting, media or nutrition, this is a fast, grounded take on the week’s headlines — with practical insight and a coach’s perspective. ▶️ Watch the full clip and subscribe for more media appearances and running tips: www.performancephysique.co.uk/media 👍 If you found this useful, please Like, Comment (which story grabbed you most?), and Subscribe for more weekly takes and expert insights. BBC Radio London week in review, Sara Cox 5 marathons children in need, 74 ultras in 74 days challenge, Sea Life penguin controversy, Sydney Sweeney news 2025, nutritional misinformation cadbury asa, screen time effects on children, Shay Kaur-Grewal interview, Arj Thiruchelvam BBC guest, performance coach media commentary, running and sport news UK

I joined Shay Kaur-Grewal on BBC Radio London’s Week in Review (21st August 2025) to talk all things sport, education, and current issues. 🏆 Topics we covered: Should the US Open have changed the mixed doubles format? What GCSE results mean for young people in 2025 – and my career advice for students. Reflections on sport, society, and the week’s biggest stories. As a Performance Coach and 2x National Running Show sell-out speaker, I love bringing insight into sport, training, and beyond – helping athletes, students, and professionals get the best out of themselves. 📻 Listen back to my latest BBC Radio London features and subscribe for more marathon tips, sports science insights, and media appearances. 🎧 Catch up on all episodes and media appearances here:🔗 ⁠www.performancephysique.co.uk/media

**WARNING THERE IS A LOT OF LAUGHTER IN THIS EPISODE, YOU MAY FEEL YOU'RE WITH YOUR MATES IN A BEER GARDEN** Melissa Power is one of the world’s leading indoor cycling experts. With nearly two decades of experience, she has trained more than 600 instructors through her certification programme, the brilliantly named MPowered Academy. She’s taught over 10,000 classes, created formats for some of London’s top gyms and studios, and regularly consults for media, fitness brands, training providers, and independent clubs.She’s also the founder and Master Trainer at Cadence, her North London boutique studio named Best Spin Studio in London by TimeOut. Classes at Cadence are known for their smart structure, progressive programming, and high standard of instruction, delivered by a talented team - many of whom are MPowered Academy graduates.Before moving into fitness full-time, Melissa worked in TV production, including as a segment producer for This Morning. She credits that experience with shaping her approach to storytelling, audience connection, and delivery; all of which now underpin her style as both an educator and instructor. She’s passionate about raising industry standards and making fitness more thoughtful, inclusive, and impactful. In this candid conversation, Melissa covers: The evolution of indoor cycling and what makes her approach unique The insider secrets behind creating classes that inspire and challenge How her background in TV production shapes her connection with audiences and drives innovative fitness narratives Strategies for coaches and fitness brands looking to make a lasting impact in a competitive market Whether you’re a fitness professional, an aspiring instructor, or simply passionate about innovative training methods, this episode offers actionable insights and inspiring stories that will get you moving and thinking differently about indoor cycling.

London Marathon Debrief: Recovery Tips & Best Moments | BBC Radio London with Arj Thiruchelvam The 2025 TCS London Marathon is done — but your recovery is just beginning. In this BBC Radio London post-marathon debrief, I joined Shay Kaur-Grewal on 28th April to share expert tips on:🛌 What proper recovery actually looks like 🏃‍♀️ When to return to running 💡 The biggest lessons from race day 🎉 Our favourite and most inspiring marathon moments Whether you’ve just finished your first marathon or your tenth, this episode is your guide to navigating the crucial days after the race. This was recorded shortly after I co-presented the LIVE BBC Radio London broadcast from the finish line of the 45th London Marathon — it’s been an incredible week! 🎧 Catch up on all episodes and media appearances here: 🔗 www.performancephysique.co.uk/media

🎙️ LIVE FROM THE FINISH LINE 🎙️ For the 45th TCS London Marathon, I had the honour of co-presenting the official BBC Radio London broadcast alongside Shay Kaur-Grewal — live from the finish line in central London! 🏁 This 2-hour special captured: The emotional finish of thousands of runners Incredible interviews from the everyday heroes Real-time race reflections, coaching insight and behind-the-scenes perspective This is what marathon day feels like — not just the pace and stats, but the atmosphere, the grit, and the joy. Thank you to everyone who made it so special — this one was truly unforgettable. 🎧 Catch up on more media and marathon content here: 🔗 www.performancephysique.co.uk/media

1 Week to Go! Mindset, Taper & Fuelling Tips | BBC Radio London With just 7 days until the 2025 TCS London Marathon, I joined Shay Kaur-Grewal for the final episode of our 4-part BBC Radio London series. This episode is all about:✅ Getting your mindset right ✅ What tapering should actually look like ✅ Carb loading done properly — no more myths ✅ Final reminders to make race week smoother As a performance coach trusted by Olympians, BBC broadcasters, and everyday runners alike, I’m sharing the same advice I give my athletes to help you peak at the right time. This was just one part of my London Marathon media week — I also co-presented the LIVE BBC Radio London coverage from the finish line on Sunday, and returned for a post-marathon debrief on 28th April. 🎧 Watch/listen to all episodes and media appearances here: 🔗 www.performancephysique.co.uk/media 📩 Subscribe for more expert running tips. 👍 Like, share and follow if you’re racing soon!

London Marathon Series Ep 3: Tapering Right, Carb Loading & Final Week Training With just 12 days to go until the London Marathon, I joined Jumoké Fashola on BBC Radio London for Week 3 of our Marathon Build-Up Series – and it’s a must-listen for every runner getting race-day ready! 🏁🎙️ 💬 This week’s big questions: ✅ What is tapering? And why “doing nothing” isn’t the answer. ✅ Should you still train? We cover gym work, mobility & rehab. ✅ Carb Loading: The science vs. the myths. ✅ Avoid The Wall: How to carb-load correctly based on your bodyweight. Whether you're running your first marathon or your fastest, make sure you don’t undo months of training with last-minute mistakes. 🎧 Listen on Spotify | 📺 Watch on YouTube 👍 Like, comment and subscribe to follow the full 4-part series! London Marathon tapering tips, should you carb load for a marathon, how to taper before a marathon, what is carbohydrate loading, how to avoid the wall during a marathon, marathon nutrition advice, race week marathon training plan, Arj Thiruchelvam BBC London Marathon coach, Performance Physique training tips, Jumoké Fashola marathon talk, BBC Radio London running series

London Marathon Series Ep 2: Gels, Hydration, Gut Training & Injury Advice With just 3 weeks to go until the London Marathon, we’re back on BBC Radio London with another essential episode for runners! 🏃‍♂️🎙️ I joined Shay Kaur-Grewal for Episode 2 of our Marathon Build-Up Series to talk about the big questions runners are facing right now: 🔥 This episode covers: 🥤 Hydration: What to drink, when, and how much. ⚡ Energy Gels: How to train your gut and avoid stomach issues. 💊 Supplements: Are they worth it in the final weeks? 🚨 Niggles: Should you train through them or rest? Whether it’s your first marathon or your fastest, these tips will help you cross the line strong! 📺 Watch on YouTube 🎧 Listen on Spotify or wherever you get your podcasts ➡️ LIKE, SUBSCRIBE and COMMENT with your biggest marathon concern!

London Marathon Prep: Mindset, Gear & Long Runs – BBC Radio London with Arj Thiruchelvam! The London Marathon is just weeks away, and I’m back on BBC Radio London with Shay Kaur-Grewal to guide you through the final stretch of training! 🎙️🏃 This first episode of our 4-week marathon prep series covers: ✅ Mindset: How to stay mentally strong in the final weeks. 👟 Clothing & Gear: What to wear on race day (and what NOT to). 🏃 Long Runs: The do’s and don’ts as you taper down. 🥤 Fuelling: How to setup your race day breakfast! Join me every week for essential tips leading up to race day, and don’t forget to LIKE, SUBSCRIBE & COMMENT if you're running or just love the marathon atmosphere! 🏅 #LondonMarathon #BBCMarathonGuide #RunningTips

BBC London Guest Arj Thiruchelvam on London Marathon Prep, Gen-Z, Micro-Retirement & The Oscars! I was back on BBC Radio London with Shay Kaur-Grewal for an incredible Week in Review, joined by Nike Coach Joelle D'Fontaine! We covered some of the hottest topics, including: 🏃‍♂️ 8 Weeks Until the London Marathon! How runners should be preparing. 🎭 The Oscars! Predictions, controversies, and red carpet moments. 🧑‍💻 Gen-Z & Micro-Retirement! How young professionals are reshaping work-life balance. 🎙️ …and much more! It was an absolute blast in the studio, and I can’t wait to be back! Not going to lie, we were a fierce trio! As the Head Coach of Performance Physique, I love discussing all things fitness, culture, and lifestyle. Hit LIKE, SUBSCRIBE & COMMENT to share your thoughts! Tags: