The Women's Running Podcast

Welcome to episode 194 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. This episode is sponsored by the brilliant Coopah running app - listen in for an exclusive discount. New York Live! This podcast is brought to you LIVE from New York! We went out there last week with the very wonderful Sports Tours International and a fabulous bunch of Pod Squadders to run the Real Simple Women’s Half Marathon through Central Park. This pod takes place in the breakfast room of the hotel, a couple of hours after running the race. So here we chat about our experiences in New York including some sightseeing fun and games. The half marathon We also share our thoughts about the course itself, which was stunning but *undulating* the funny signs we saw, and the not-so-funny signs, as well as the supporters en route. Pod Squadders We hear from Pod Squadders Marte, who was running her first half marathon, and Marion (who has now run a HUNDRED half marathons!), and many more besides. Enjoy the giggles right here. Join us next time! Now, do please come and join us on Patreon – you can get a ton of extra Pod Squad benefits from just £2 a month, including newsletters, Live chats, and you can join our exclusive and very lovely Discord community filled with wonderful runners just like you. All of that and you’ll always be the first to know about trips like this! Go to patreon.com/womensrunning to find out more. Lovely extra bits Coopah run coaching appSports Tours InternationalWomen’s RunningHow to Run 5K with Esther and HollyFREE mini magPod Squad t-shirtPatreonpatreon.co.uk/womensrunningwrpodcast@anthem.co.uk Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 193 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Running and MS We have a special guest this episode in the shape of brilliant Lianne the co-founder of Monkey Sox, who is talking to us this this week specifically, because it’s MS Awareness Week, and MS, and raising awareness and funds for MS research is at the heart of everything they do (along with making socks). Lianne talks to us here about the origins of the brand, as well as MS symptoms. And she also speaks about how movement can help the management of some of those MS symptoms. New York half and London Marathon Once Hol and I are back in the room, we’re getting ready for New York this weekend, but also getting very excited about the London Marathon which took place LAST weekend – the tears, the costumes, the drama. Congratulations to everyone who has just taken on a big event and good luck to all those looking forward to some miles this weekend. Join us Now, do please come and join us on Patreon – you can get a ton of extra Pod Squad benefits from just £2 a month, including membership to our very lovely Discord community filled with wonderful runners just like you. Go to patreon.com/womensrunning to find out more. Lovely extra bits Coopah run coaching appMonkey SoxMS SocietyMS-UKMultiple Sclerosis TrustWomen’s RunningHow to Run 5K with Esther and HollyPatreonpatreon.co.uk/womensrunningwrpodcast@anthem.co.uk Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 192 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Coopah tips In this special episode we’re joined by Jordan Foster from the Coopah running app. Jordan is the OG of instagram running, who I first new as Project Marathon Girl. Now she’s part of the establishment and part of Coopah. She chats to us about her start in running and her recent successes, and then tells us what we need to do during a taper before a half marathon. As well as general marathon strategies ahead of the London Marathon to get your head sorted as much as your legs. She’ll be back with us in a couple of weeks to talk about recovery strategies – it’s almost as if we planned it, right? Last long run Before and after that proper running bit, Holly talks about her last long runs, which have mostly been going well, aside from a small altercation with a dog and a chicken. It’s all going on here. We also have a chat after our convo with Jordan about whether we should now think of ourselves as “naturally sporty” after all. Pick up Women's Running for pennies! Now, if you don’t already subscribe to Women’s Running magazine, we’ve got a Pod Squad offer for you lovely people – hop along to womensrunning.co.uk/podsquad and you’ll be able to get your mitts on Women’s Running for just £3.50 an issue, saving 42% off the cover price. The subscription is totally risk-free and flexible, you don’t need to sign up for years and years, so it’s the perfect way to get loads more Women’s Running fun times for pennies. Lovely extra bits • Check out the Coopah run coaching app, and follow Jordan on Instagram Women’s RunningHow to Run 5K with Esther and Holly· Download a FREE mini mag to help you run 5K! Go to womensrunning.co.uk/run Pod Squad t-shirtPatreonpatreon.co.uk/womensrunningEmail us at wrpodcast@anthem.co.uk with any questions or running stories Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 191 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Avoiding parkrun Holly’s been on a hen do and has managed to avoid going to parkrun, or in fact run at all for a whole five days. And does she feel guilty? No she does not. She explains why here, but it also leads us neatly on to how we’re going to be fitting in our last long runs ahead of the New York half. Average paces We talk about my worries about my fitness dropping, and where we both are if we look at average paces, which is supposed to cheer us up but sort of doesn’t. Tapering We also, in light of the above, have a chat about tapering and what we should be doing before our half marathon in New York with Sports Tours International. Join us! Now, if you don’t already subscribe to Women’s Running magazine, we’ve got a Pod Squad offer for you lovely people – hop along to womensrunning.co.uk/podsquad and you’ll be able to get your mitts on Women’s Running for just £3.50 an issue, saving 42% off the cover price. The subscription is totally risk-free and flexible, you don’t need to sign up for years and years, so it’s the perfect way to get loads more Women’s Running fun times for pennies. Lovely extra bits This episode is sponsored by Revive Active. You can get 20% off the whole Revive Active range at ReviveActive.com using the code Run20, which you can use right up until 30th April. Women’s RunningHow to Run 5K with Esther and Holly· Download a FREE mini mag to help you run 5K! Go to womensrunning.co.uk/run Pod Squad t-shirtPatreonpatreon.co.uk/womensrunningthe Trussell TrustSearch Anthem on JustgivingEmail us at wrpodcast@anthem.co.uk with any questions or running stories Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 189 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Trigger warning: sexual attacks and attempted rape Please go to Rape Crisis for support and advice. Running and women's safety We’ve got some very big topics to discuss on the podcast today. We talk about the recent news of Alison Walker, who was attacked while on a run in Portugal. We spoke to Alison last week, more of which here, but since then it’s been at the front of our minds. How can we make running more safe for women without imposing curfews or asking us to change our behaviour? I would love to know what you think. Jasmin Paris We then move on to the latest news about Jasmin Paris and the Barkley Marathons, because we couldn’t not, before moving on to your letters. We’ve got way too much to talk about in this episode, that’s for sure. Join us Now, if you don’t already subscribe to Women’s Running magazine, we’ve got a Pod Squad offer for you lovely people – hop along to womensrunning.co.uk/podsquad and you’ll be able to get your mitts on Women’s Running for just £3.50 an issue, saving 42% off the cover price. The subscription is totally risk-free and flexible, you don’t need to sign up for years and years, so it’s the perfect way to get loads more Women’s Running fun times for pennies. Lovely extra bits This episode is sponsored by Revive Active. You can get 20% off the whole Revive Active range at ReviveActive.com using the code Run20, which you can use right up until 30th April. Women’s RunningHow to Run 5K with Esther and HollyFREE mini magPod Squad t-shirtPatreonpatreon.co.uk/womensrunningthe Trussell TrustSearch Anthem on Justgivingwrpodcast@anthem.co.uk Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 189 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Half training and physios We start by talking about running. I know. What have we become? I’ve been to the physio, so we have lots of dry needling things to discuss, and Holly’s training has been going annoyingly well. We have a slight handbrake turn in the middle so we can discuss the stag-do that Doug’s going on, and the very real concerns for feminist, vegetarian men in 2024. Music in races We then get to chat about music during races – and I’m beginning to think I have a campaign here! And then we’re back into running, awful race photographs and letters from you guys and all sorts. It’s a manic episode Join us! Now, if you don’t already subscribe to Women’s Running magazine, we’ve got a Pod Squad offer for you lovely people – hop along to womensrunning.co.uk/podsquad and you’ll be able to get your mitts on Women’s Running for just £3.50 an issue, saving 42% off the cover price. The subscription is totally risk-free and flexible, you don’t need to sign up for years and years, so it’s the perfect way to get loads more Women’s Running fun times for pennies. Lovely extra bits DidriksonsWomen’s RunningHow to Run 5K with Esther and HollyFREE mini magPod Squad t-shirtPatreonpatreon.co.uk/womensrunningthe Trussell TrustSearch Anthem on Justgivingwrpodcast@anthem.co.uk Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a 13-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with us Fancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Cara’s 5K news Okay, so this might be the episode you’re expecting. Cara spills on why she hasn’t finished the plan in the way she intended to – but all is not lost… 5K and beyond We decide that we’ve achieved everything we set out to achieve with this journey. Cara’s found a new love of running and now has a fitness routine that suits her. She’s exciting to continue running three times a week and doesn’t feel she needs a distance-based goal to keep her motivated. She’s also trained Pablo to be the perfect running companion! The end of an era Thank you so much for joining us on this 5K journey. This is the final episode of the Office Chair to 5K series, but you can still listen to the Women’s Running podcast weekly. If you’re looking for a new challenge, check out our downloadable training plans to get started. More support Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Links • This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15 • Grab hold of your perfect training plan here. • Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free! • Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 188 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Bath Half It’s the day after the Bath Half, and I want to talk you through it. First we talk about vlogging or not during a race – I’m not very good at doing this, and decided against it during this one (sorry). So I ran it and have many thoughts, and Hol wasn’t running it, but was instead singing with her choir on the route to raise the runners’ spirits – and in this, she’s hooked. Who loves volunteering as much as running the thing? Exclusive competition We’ve also got a brilliant compo for you! It’s a Pod Squad exclusive to win two entries, for you and a friend, to run the Threshold Endure 24 in Reading on the 8th-9th June. Super cool! Endure 24 is the UK’s biggest 24-hour trail race, and feels more like a festival than a race. You run it by taking part in 8K loops – and you can do as many or as few of them as you like! Go to womensrunning.co.uk/endure24 for your chance to win a place – good luck! Subscribe Now, if you don’t already subscribe to Women’s Running magazine, we’ve got a Pod Squad offer – hop along to womensrunning.co.uk/podsquad and you’ll be able to get your mitts on Women’s Running for just £3.50 an issue, saving 42% off the cover price. The subscription is risk-free and flexible, so it’s the perfect way to get loads more Women’s Running fun times for pennies. Lovely extra bits This episode is sponsored by Didriksons! Check out their gorgeous jackets and coats, and get 20% off with the code RUN24 before 7 April.Women’s RunningHow to Run 5K with Esther and HollyFREE mini magPod Squad t-shirtPatreonpatreon.co.uk/womensrunningthe Trussell TrustSearch Anthem on JustgivingEmail us at wrpodcast@anthem.co.uk with any questions or running stories Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with us Fancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Cara’s week 10 runs: Run 1: 30 minute run Run 2: 30 minute run Run 3: Goal 5K! Adventure running We’re talking about routes again this week. Cara’s getting a bit fed up with the same old trot round her village, which leads us onto some exciting plans for adventuring in the future. She can’t wait to get a bit braver with her running and use it as a way of exploring her surroundings; she’s going to make a wonderful trail runner! Running motivation We’re also talking all about how Cara ticks and what’s going to encourage her to keep up the habit. She thinks plotting some runs around some places she’d really like to visit could be a good place to start. This makes us wonder: why do we always have to have a goal time or distance to get us up and running? Could we all do with taking a leaf out of Cara’s books? More support Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Links • This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15 • Grab hold of your perfect training plan here. • Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free! • Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 187 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Booze and running And we’re definitely NOT talking about running to begin with. We’re talking about booze. Our weekends have been very different because of it: Holly’s had a jolly time at the pub, while I’ve been getting acid reflux after half a glass. Aging isn’t fair. Tapering On to the running bit. Running has become HARD for me. I ask the question, is this because it’s genuinely hard, is it because I’m in the middle of tapering, which is always the lowest point in terms of confidence, or is it age? Answers on a postcard please. Running critical We also talk about how we, firmly within the running bubble, can often think we’re not doing very well, because this is where we work, and these are the Instagram accounts that we follow. But normal people, it turns out, don’t know what shoes they should be wearing, or understand what a taper is. Are we being too critical of ourselves? Of course, the answer is yes! Pick up the mag! Now, if you don’t already subscribe to Women’s Running magazine, we’ve got a Pod Squad offer for you lovely people – hop along to womensrunning.co.uk/podsquad and you’ll be able to get your mitts on Women’s Running for just £3.50 an issue, saving 42% off the cover price. The subscription is totally risk-free and flexible, you don’t need to sign up for years and years, so it’s the perfect way to get loads more Women’s Running fun times for pennies. Lovely extra bits Women’s RunningNew YorkHow to Run 5K with Esther and Holly· Download a FREE mini mag to help you run 5K! Go to womensrunning.co.uk/run Pod Squad t-shirtPatreonpatreon.co.uk/womensrunningthe Trussell TrustSearch Anthem on JustgivingEmail us at wrpodcast@anthem.co.uk with any questions or running stories Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with us Fancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Cara’s week 9 runs: Run 1: 25 minute run Run 2: 25 minute run Run 3: 28 minute run Where to run This week, we check in with Cara as she hits the final few weeks of her plan. She’s keen to find some long stretches that she can use for her runs, but she’s struggling to find somewhere safe, dry and comfortable to run for long periods of time in her village. We talk about the best places to run and how to stay safe on roads. Running and hamstrings As Cara’s runs get longer, her hamstrings seem to be complaining more. We dig down into what’s causing this and discover a potential lifestyle culprit… More support Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Links • This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15 • Grab hold of your perfect training plan here. • Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free! • Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 186 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Yoga You catch us in the middle of chatting about our recent yoga efforts, which have had various degrees of success. Running has also had some ups and downs, as we prepare variously for our New York Half and the Bath Half, which I’ve snuck in the middle there. Running annoyances I then get going on the latest thing that’s made me enormously cross – the public playing of music when out running or cycling, like naughty teenagers on a train. I’m super cross about this. And this swiftly moves on to music that’s played at the start line of races – so do please tell us what you love to hear, and what are your pet peeves. Join us! If you don’t already subscribe to Women’s Running magazine, we’ve got a Pod Squad exclusive offer for you lovely people – hop along to womensrunning.co.uk/podsquad and you’ll be able to get your mitts on Women’s Running for just £3.50 an issue, saving 42% off the cover price. The subscription is totally risk-free and flexible, you don’t need to sign up for years and years, so it’s the perfect way to get loads more Women’s Running fun times for pennies. Lovely extra bits Women’s RunningNew YorkHow to Run 5K with Esther and Holly· Download a FREE mini mag to help you run 5K! Go to womensrunning.co.uk/run Pod Squad t-shirtPatreonpatreon.co.uk/womensrunningthe Trussell TrustSearch Anthem on JustgivingEmail us at wrpodcast@anthem.co.uk with any questions or running stories Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with us Fancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Week 10: Run 1: 30 minute run Run 2: 30 minute run Run 3: Goal 5K! How to plan a 5K This week, if you’ve been following on from the beginning marks the end of the plan – and time to put all this training to the test! If you’re a bit behind then never fear: we’ve still got more episodes to come to keep you going. But if this is your final week and you’re wondering where to start with getting a 5K in the calendar, we’ve got some top tips (as well as some slightly silly ones) for measuring distances and plotting routes if you’re going it alone, as well as our suggestions for local events to watch our for. How to celebrate a big run We’re also getting a little over excited this week about what we might do to celebrate Cara’s 5K. We’re talking roasts, brunch, Prosecco and all sorts. Whatever your idea of fun, make sure you’ve got something in the calendar that allows you to celebrate yourself and your huge achievement. More support Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Links • This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15 • Grab hold of your perfect training plan here. • Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free! • Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with us Fancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Week 10: Run 1: 30 minute run Run 2: 30 minute run Run 3: Goal 5K! How to plan a 5K This week, if you’ve been following on from the beginning marks the end of the plan – and time to put all this training to the test! If you’re a bit behind then never fear: we’ve still got more episodes to come to keep you going. But if this is your final week and you’re wondering where to start with getting a 5K in the calendar, we’ve got some top tips (as well as some slightly silly ones) for measuring distances and plotting routes if you’re going it alone, as well as our suggestions for local events to watch our for. How to celebrate a big run We’re also getting a little over excited this week about what we might do to celebrate Cara’s 5K. We’re talking roasts, brunch, Prosecco and all sorts. Whatever your idea of fun, make sure you’ve got something in the calendar that allows you to celebrate yourself and your huge achievement. More support Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Links • This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15 • Grab hold of your perfect training plan here. • Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free! • Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 185 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Anxiety In this episode we talk about nerves and anxiety on a run, and also we chunter on a bit about how sleep unsurprisingly can have a huge effect on our running and our moods. Kit We also talk about kit, and the shoes we currently like to run in; the latest ones that I’ve been able to plod in have been a total revelation, as I didn’t think they were designed for runners like me, but in turns out that they are! Support We talk about support on race day from family and friends, and how we mentally cope with doing hard things without the support crew – to be honest, I feel so much better about this now, because we have such a strong community with the Pod Squad (that’s you guys, that is). New York half marathon And we’ve got just enough time to get excited about New York, our half marathon in April which is fast approaching. We’re getting very close to last-chance saloon now – so if you’ve been sitting on the fence, do please sign up before the offer closes, as it would be wonderful to have you there! We talk about everything we’re looking forward to, which mostly includes the huge margaritas we had last time. Join the gang! If you don’t already subscribe to Women’s Running magazine, we’ve got a Pod Squad exclusive offer for you lovely people – hop along to womensrunning.co.uk/podsquad and you’ll be able to get your mitts on Women’s Running for just £3.50 an issue, saving 42% off the cover price. The subscription is totally risk-free and flexible, you don’t need to sign up for years and years, so it’s the perfect way to get loads more Women’s Running fun times for pennies. Email us at wrpodcast@anthem.co.uk with any questions or running stories! Lovely extra bits Women’s Running New YorkHow to Run 5K with Esther and HollyFREE mini magPod Squad t-shirtPatreonpatreon.co.uk/womensrunningthe Trussell TrustSearch Anthem on Justgiving Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with us Fancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Week 9: Run 1: 25 minute run Run 2: 25 minute run Run 3: 28 minute run Wet weather running It’s been tipping it down this week so, naturally, we’re chatting about all the ways we can dodge the weather. Cara’s been braving the elements in her normal running kit, but wants advice on waterproof jackets and caps. Sweating Rain isn’t the only thing we’re drenched in this week. We talk embarrassing moments with sweat and how to combat them, as well as why we should wear our sweaty heads as a badge of honour. More support Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Links • This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15 • Grab hold of your perfect training plan here. • Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free! • Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 184 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Bad training Holly has had some ups and downs with her half marathon training, including an almost literally crappy run, so we have a lot to talk about with that. Half marathon training is not easy, and don’t let anyone tell you otherwise. Simple running In other news, we’ve decided we want to start a campaign – to run more simply. We’re both overwhelmed by all the information that’s thrown at us on a daily basis on how to run better, what strength training to do, what to eat, and what to do for general fitness. What we want is a simplification of all that noise – how to run, how to train, how to get fitter in about four different moves MAX. So – who’s with us? And what’s our manifesto going to be? Save BIG! Do pop along to womensrunning.co.uk and check out all the bits you get when you subscribe to us, cos if you subscribe to Women’s Running right now you’ll save 50% off the cover price and you’ll get a copy of our How To Run 5K Guide absolutely free. Go to womensrunning.co.uk/bundle to get the deal. Lovely extra bits Women’s RunningNew YorkHow to Run 5K with Esther and Holly· Download a FREE mini mag to help you run 5K! Go to womensrunning.co.uk/run Pod Squad t-shirtPatreonpatreon.co.uk/womensrunningthe Trussell TrustSearch Anthem on JustgivingEmail us at wrpodcast@anthem.co.uk with any questions or running stories Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with us Fancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Week 8: Run 1: 18 minute run Run 2: 20 minute run Run 3: 20 minute run How to set running goals Cara is over halfway through her 5K journey, and she’s concerned about what happens when she’s finished. We talk a bit about pace, longer distances, races and other things runners might aim for to help with motivation. Running groups This leads us to get deep about being held accountable – we talk about running with friends, joining run groups and being part of a running community. Cara’s a self-confessed lonely goat, but she’s feeling more confident about talking while she runs now and would like to test the waters of having a running buddy to help get her out the door. So we get into all the pros and cons of this and how to find the right situationship for your running. More support Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Links • This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15 • Grab hold of your perfect training plan here. • Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free! • Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to episode 183 of the Women’s Running podcast. I’m your host Esther Newman and she’s your other host Holly Taylor. On this podcast we talk about health, politics, stuff on TV and what we ate last night. Occasionally, we talk about running. Barcelona half marathon I’ve just got back from Barcelona where I ran a half marathon and there is much to discuss. Yes, we talk about the race itself (which was lovely), but we quite rightly spend much of the time talking about food, hotels and lovely touristy things. Running expo We then start on one of our first controversies this episode, which is the hated (for us) running expo – what’s it for, who likes it, isn’t it just a capitalist construct? A bit like Valentine’s day. Strava Second controversy is Strava – how do you feel about being stalked slightly on Strava? Do you enjoy recording your runs on there? Do you feel pressured to achieve on there? Or do you just slightly ignore it like me? parkrun And on to our third controversy of the day, which is parkrun and its recent decision to remove data, including speed records. We have some thoughts, and we’re sure you have too – do get in touch and we’ll carry this on in a future pod, as we didn’t have much time left to talk about it here. Email us at wrpodcast@anthem.co.uk. Join us! Do please think about subscribing to Women’s Running right now – because you’ll save 50% off the cover price and you’ll get a copy of our How To Run 5K Guide absolutely free. If you don’t need it because you’re scampering over mountains, it will make a friend very happy indeed. Go to womensrunning.co.uk/bundle to get the deal. Lovely extra bits Women’s RunningNew YorkHow to Run 5K with Esther and Holly· Download a FREE mini mag to help you run 5K! Go to womensrunning.co.uk/run Pod Squad t-shirtPatreonpatreon.co.uk/womensrunningthe Trussell TrustSearch Anthem on JustgivingEmail us at wrpodcast@anthem.co.uk with any questions or running stories Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help. Run 5K with us Fancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Week 7 Run 1: 2x 10 min run / 2 min walk Run 2: 2x 10 min run / 2 min walk Run 3: 2x 10 min run / 90 second walk Audiobooks and motivation We start this week by sharing what we’ve been listening to while we run to help pass the time. Cara’s been tackling a juicy fantasy series while Holly bares all and confesses the most embarrassing audiobooks on her phone. Sports bras Feeling the strain of washing the same bra three times a week, Cara’s after some advice on buying a new running bra. We share all our favourite options, as well as our tips and tricks on how to know you’re wearing the right size and style. More support Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! Links • This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15 • Grab hold of your perfect training plan here. • Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine! • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free! • Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.