New Levels Coaching Podcast

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 26: Celebrating Sir Roger Bannisters Sub 4min miles 70 years on! In episode 26 Lewis is joined by NLC coach Matt Long, who plays host in this special episode where they celebrate the 70th anniversary of the sub 4 min mile. Matt looks back at the famous day in Oxford when Sir Roger Bannister became the first runner to crack the elusive 4min barrier. Matt wanted to get an insight into Lewis' training, when he was focussing on the 1500m and the mile and they looked at similarities in the training and in particular around lifestyle. Some key takeaway's for our listeners here, which Matt and Lewis explore in detail, particularly looking at work-life balance, as well the aerobic demands of the mile and the training which goes with that. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

In this very special podcast episode, the greatest female marathon runner of all time, Paula Radcliffe, shares with us how she managed to break the women's World Record and what it took to do that. We are delighted to have Paula coming on board as a coach ambassador with New Levels Coaching and we are excited to launch the first ever Paula Radcliffe Marathon Academy. We want to share Paula's knowledge & expertise with the wider running community, to help runners of all abilities, run their best marathons. She changed the game when it came to marathon running and now she wants to help others change theirs https://www.newlevelscoaching.co.uk/paula/ We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 24: Running Your Best 5km with Gemma & Lewis In episode 24 Lewis is joined by his wife and NLC coach: Gemma Hillier-Moses. Recently Gemma ran a personal best over 5km at the Podium 5k Festival, breaking her PB which had stood for some 9 years. Together Lewis & Gemma look at what it takes to run your best 5km and what training runners can do to help them improve their 5km times. Lewis himself has a personal best of 13.47 for the 5000m and he and Gemma have supported hundreds of runners to achieve 5km personal bests too. They wanted to share both their running and coaching experience of the 5km, with the wider running community, so that runners get an insight into what it takes to run YOUR best 5k! If you would like to sign up to one of our free coaching clinics, you can do so here: https://www.newlevelscoaching.co.uk/coaching-clinics/ These clinics allow runners of all abilities to access the highest quality coaching FREE of charge, so why not check out when we are coaching near to you and book your spot. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 23: TOM EVANS’ 2024 RACE PLAN inc UTMB In episode 23 Lewis is joined by professional trail and ultra runner Tom Evans. Tom recently released his race plan for 2024 and we wanted to get his insight into how he has mapped out his years and the reasons for this. Tom is very open about sharing his goals, his training and the reasons behind the ways he prepares for his races, therefore we used this as an opportunity to link back to the importance of long term planning, goal setting and preparation. Not only do you get an insight into the life and training of one of the World’s best athletes, you also get to know what goes into planning out a full year of racing and looking at peaking at the right time. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 22: STRENGTH TRAINING FOR ENDURANCE ATHLETES OF ALL ABILITIES In episode 22 Lewis is joined by Dr Rich Blagrove, who is fast becoming the 'go to' practitioner for strength and conditioning for endurance athletes here in the UK. Rich is a senior lecturer in Physiology at Loughborough University and he is also Programme Leader for the MSc Strength and Conditioning and contributes to teaching on several undergraduate and other postgraduate programmes in the School. Both Rich and Lewis explore the term 'strength & conditioning' and look at what falls into this domain when it comes to training. They address the do's and don'ts, they look at the literature supporting S&C and how endurance athletes can implement it into their training. Rich has also written and published his own book: Strength and Conditioning for Endurance Running and this is a great tool for runners and running coaches which we strongly recommend. You can find the book on Amazon here: https://www.amazon.co.uk/Strength-Conditioning-Endurance-Running-Blagrove/dp/1847979874 We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 21: TRAINING AND RACING IN THE HEAT with DOUG STEWART In episode 21 Lewis is joined by Doug Stewart, who is a coach himself and is currently undertaking a PHD at Loughborough University, looking specifically at remote coaching. Doug recently had a number of athletes racing in TransGranCanaria, where his trail and ultra athletes faced brutally hot conditions. Despite this, the runners from the Elite Trail Team: https://www.elitetrailteam.com/ performed brilliantly and this could be partly to do with some of the heat mitigation strategies Doug carefully planned out before they travelled to Gran Canaria. With this in mind, both Lewis and Doug chat about the challenges athletes face in warmer climates, what happens to the body and what we can do about it. Specifically they look at pre-race preparation and trying to prepare the body for the heat, cooling strategies right before the race, as well as during the race itself. Doug and the team have shared their strategies on the Elite Trail Team website and you can have a read here: https://www.elitetrailteam.com/resources/heat-mitigation-strategies We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk In addition, if you want to read more about Doug’s research into Relative energy deficiency in sport and the role of ultra running coaches according to two female ultra runners, you can find the link here: https://journals.sagepub.com/doi/10.1177/17479541231179301 Doug also has his own online coaching company and should you wish to find out more details you can do so here: https://www.tmrcoaching.com/

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 20: Finding Your Running Mojo & Our Love for Running In episode 20 coaches and Gemma look at how runners who feel as though they have lost their running mojo can start taking action to find it. It’s totally normal to feel demotivated at times, but in this episode we look at strategies to help you get back on track. With yesterday being Valentine's Day, we also put our own twist on this old tradition and explore our LOVE for running and look at what keeps us motivated to not only run, but to help others on their running journey with coaching support. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 19: How Hard Should You Train In this weeks episode coaches Matt & Lewis chat about the different intensities runners train at and how this looks at different points in their training plan. They look at common mistakes, including some they have made themselves, but they also look at how runners can use simple measures to judge their performance, which will help them with their training. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 18: Is Less Sometimes More? In this weeks episode Lewis is joined by his former coach, former international athlete and NLC coach: Alex Hains. They talk about the importance of time, what this looks like for you and whether less can actually be more? With Alex now being a parent to two wonderful little boys, his shares how he has found new ways to train, rekindling his love affair with running and why this is so important to him. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 17 - New Year & Planning Your Spring Marathon In this weeks episode NLC founders Lewis and Gemma discuss plans for NLC in the New Year and delve deep into how to best prepare for your Spring Marathon. It's 16 weeks until the London Marathon 2024, which is always hot topic in the running World, so Lewis & Gemma give their tips on how you can start your training plan. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 16: Reflections of the Podcast in 2023 In this weeks episode, Lewis reflects on the story so far, looking back at all of the episodes in 2023 and pulling out some of the best bits and his personal favourites. This episode is slightly shorter than normal, as we break for Christmas and New Year, but we will be back with a bang in 2024! We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 15: How To Train Over Christmas In this weeks episode coaches Lewis and Gemma provide their tips on how to train over the festive period and look at what you can do to help you start the New Year on the right foot. They give their 3 top tips including adding some Christmas Spice to running sessions, including the session below, created by NLC coach Alex Hains, which gets a mention on the Podcast: Christmas Special! - 10mins easy to warm up (get ready for the big day) - 10mins @ HM pace (the Turkey - take your time, don’t want to over cook it) - 3mins @ easy run pace - 7mins @ HM pace (the Roast Potato’s - get the timing right or you could ruin the overall experience) - 3mins @ easy run pace - 5 mins @ 10km pace (the carrots - still require some patience but speeding up the process, there are plenty of ways to still mess this up!) - 3 mins @ easy run pace - 3 mins @ 10km pace (the Parsnips - now we are getting there, drizzle in honey, sweet and sharp!) - 3mins @ easy run pace - 3 x 1 mins @ 5km effort with 1 mins easy run pace between each one (the Brussels Sprouts - no one really wants to do this but it’s essential to finish you off!) - 5mins easy to cool yourself down! We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

EPISODE 14: European XC & Learning From The Elites Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 14: European XC & Learning From The Elites In this weeks episode Lewis is joined by NLC Head on Coaching Jethro McGraw. Jethro was currently out at the European Cross Country Championships where Team GB recorded their best ever team performance with a collection of individual and team medals. Lewis and Jethro reflect on the weekend and they look more specifically at what we can learn from elite athletes, as well as the benefits of cross country running. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 13: Running To Splits or Feel With Coach Matt Long In episode 13 Lewis is joined by NLC Coach Matt Long where they discuss all things pacing, running to splits and running to feel. We live in an era where we are surrounded by technology, but in this episode we look at when to use technology to help us and when we can rely on more traditional methods to help improve performance. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 12: The Marathon with Sonia Samuels In this weeks episode Lewis is joined by Team GB International marathon runner and NLC Coach: Sonia Samuels. They look at marathon training, the best marathon sessions and the toughest parts of the marathon build up. Not to forget race day, Sonia provides her best tips so our listeners can find out how to run their best marathon. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 11: Our Coaching Mistakes & Learnings In this weeks episode Lewis is joined for the first time by two NLC coaches and they open themselves up to our listeners. Yes they show vulnerability, they are brutally honest and they highlight their biggest mistakes and learnings of 2023. We hope sharing these learnings will help audience with their own performance. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 10 - Remembering John Nuttall & The Impact Coaches Have On Our Lives An unexpected and very special episode where Gemma and Lewis reflect on the impact coaches can have on athletes. Unfortunately, the athletics world had some devastating news last week, when we found out about the sudden loss of John Nuttall. John was a brilliant athlete and a fantastic coach, who touched the lives of many. He was coach to Lewis at Loughborough University and helped him to go onto win his first and only National Senior Title, where he qualified for the World Indoor Championships in 2012. Lewis & Gemma share stories, some laughs, plenty of smiles and even a few tears in this emotional episode. They look back on the impact John has on Lewis' own running career and touch on how coaches can change the direction of people's lives, particularly through the power of running. It goes without saying that our thoughts are very much with John's family and close friends at this very difficult time, but we hope people find some comfort in us sharing these stories. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 9: Triathlon Tips from NLC Coach Kirsty Hillier In this weeks episode Lewis is joined NLC Head of Triathlon Coaching, Kirsty Hillier. Kirsty shares her own story, about how she got into Triathlon and how this progressed into coaching. Touching back on her own experiences and learnings, Kirsty shares lots of useful tips for anyone who maybe thinking of taking on more than just running. She talks about getting out of your comfort zone, not over complicating things and shares her experiences of competing at some of the best Triathlon's in the World! We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 8: Picking Your Races & Our Best NLC Moments In this weeks episode Lewis is joined by his Wife Gemma Hillier-Moses, Co-Founder of New Levels Coaching, who has been invited back onto the pod to celebrate NLC's 5th Birthday. They talk about NLC's best moments, sharing their most memorable race experiences, whilst providing listeners with some tips and advice on how to pick their own races. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk

Welcome to the New Levels Coaching Podcast. As coaches we want to share our knowledge and expertise with the running, triathlon and endurance sports community. Each week, our host Lewis Moses, former Team GB International Athlete turned Coach, will be joined by a special guest and together they will aim to educate and inspire our audience to help them find their own potential. We want people to listen, engage, take the best bits and LITERALLY RUN WITH THEM! Episode 7: Balancing Your Training with RunThrough UK Co-Founder Matt Wood In this weeks episode Lewis is joined by his good friend and Co-Founder of Runner Retreats: Matt Wood who will be explaining about how he balances his running with his busy lifestyle. Matt goes into detail about his running journey, where that started and the important role running still plays in his life. There are lots of key learnings from this episode, especially around balancing your time, finding your passion and creating habits that fit with your values, so give it a listen, we promise it won't disappoint. We hope you enjoy the episode, be sure to leave us any feedback as we would love to hear from our amazing community and don't forget to like, share and subscribe to the New Levels Coaching Podcast. Website: www.newlevelscoaching.co.uk