The Runna Podcast

Feeling that September pull to reset your running routine or set some new goals? You're not imagining it.

This week, Coach Steph and Anya break down the psychology of the "fresh start effect" and why this time of year makes us all feel more motivated. Steph shares three practical coaching tips you can use to turn that motivation into a routine that actually survives winter: from setting realistic goals, to preparing for the winter season ahead, and carrying summer's mindset forward.

What You'll Learn:
🧠 The psychology behind why September feels so motivating
🎯 How to set realistic goals based on where you are now, not where you wish you were
❄️ Why winter training gets harder, not easier, and how to prepare for it
💪 How to lose the all-or-nothing mindset and adjust your plan instead of abandoning it
🧥 Simple ways to prepare mentally and physically before conditions toughen up
☀️ Why carrying your summer running joy into autumn helps you stick with it

Want to give Runna a go?
🆓 Try it FREE for 2 weeks with code: PODCAST26
👉 https://web.runna.com/redeem?code=PODCAST26

🎧 Take this on your next run → https://linktr.ee/runnapodcast

📱 Follow for more running content:
Instagram → @runna
TikTok → @runna

📺 Watch more episodes → @therunnapodcast

Sources: Dai, H., Milkman, K.L., & Riis, J. (2014). The Fresh Start Effect. Management Science.
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Jordan Litz went from the US Olympic Trials in swimming to becoming the longest-running Fiyero in Wicked's history, first on Broadway and now in the West End's 20th anniversary production.

Anya sits down with Jordan to talk about the wildest crossover of endurance and performance: running the New York City Marathon last year and then walking straight onto the Wicked stage for two full shows, forty minutes after crossing the finish line.

Jordan talks about the discipline that carried him from a black line in a swimming pool to eight shows a week on stage, training for a marathon around fatherhood and a demanding schedule with Runna, and why he's changing everything for a redemption run at the 2026 New York City Marathon.

In this episode:
🏊 Pool to Stage: US Olympic Trials swimmer to Broadway's longest-running Fiyero
🏙️ Marathon Meets Matinee: NYC Marathon followed by two Wicked performances, same day
💪 High-Performance Repetitiveness: 1,800 shows, 20 years of swimming, and what consistency really takes
👨‍👧‍👧 Time Management: Training with Runna around eight shows a week and being a dad
🎯 The Redemption Arc: Chasing a faster marathon (and Harry Styles) in 2026

New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.

🎁 Try Runna FREE for 2 weeks with code PODCAST26:
https://web.runna.com/redeem?code=PODCAST26

📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.

Joe Wicks, aka The Body Coach, joins Ben and Anya on The Runna Podcast to discuss his journey with running, how movement serves as medicine for mental health, and why he’s on a mission to get 50,000 people moving in 2026.

From launching the viral "PE with Joe" sessions to mastering the "Jeffing" run/walk method and smashing a sub-20 minute 5K with Mo Farah, Joe shares honest, actionable advice for runners of all levels. Whether you are new to marathon training, looking for running motivation to improve your daily routine, this conversation covers it all!

In this episode, we explore:
🏃‍♂️ Running as Medicine:How exercise shaped Joe’s life from childhood and why he believes it can transform anyone's wellbeing.
🚶‍♂️ What is Jeffing?: Discover the run/walk method that makes marathon running and long-distance goals accessible to everyone.
💪 PE with Joe: A behind-the-scenes look at the first lockdown morning that reached over a million live viewers.
🧠 Consistency & Motivation: Joe’s philosophy on why the "zero to one" person matters most and why you should set goals publicly.
🎯Beyond the Finish Line: Why Joe’s current goal to get 50,000 people moving matters more than any PB.

🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.

🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26

📺 Watch the full episode → youtube.com/@therunnapodcast
Hosted on Acast. See acast.com/privacy for more information.

Four years ago, Anna Archer ran her first marathon with Runna. She finished in 5:27, cried at 30K, and swore she'd never do it again. She's now done five. Her most recent was 3:59.

Anya and Ben sit down with runner and content creator Anna Archer for one of the most honest conversations we've had about marathon running, body image and how life-changing running can be.

Anna talks about flipping her platform from diet content to mental health in her early twenties, learning the difference between running for freedom and running for control, and why no pressure was the thing that finally unlocked her best race.

In this episode:
🏃‍♀️ Marathon Training: 5:27 to 3:59 - four years of progression and what actually changed in her running performance.
🧠 Running & Mental Health - using running to regulate your emotions, not punish or control your body.
💪 Body Image & Sport Performance = "What can my body do rather than what does my body look like?"
📱 From Diet Content to Running Inspiration - how Anna flipped her platform and found an audience that needed something different.
🎯 Marathon Strategy & Mindset - why her best marathon came when she stopped focusing on the result.
⭐ Consistency Over Motivation - "You'll Accidentally Be Amazing" - why showing up is the only strategy you need.

🎧 New episodes every Friday with Olympians, World Record Holders, and inspiring voices from the running community.

🎁 Try Runna FREE for 2 weeks with code PODCAST26: https://web.runna.com/redeem?code=PODCAST26

📺 Watch the full episode → youtube.com/@therunnapodcast

*Please note, this episode contains references to disordered eating and mental health. If you or someone you know is struggling, please reach out to a healthcare professional for support.*
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Does heat training actually make you faster?

Running in hot weather isn't about pushing harder - it's about adjusting smarter. This week, Ben and Anya break down the science behind heat acclimatisation: what's happening to your body when temperatures rise, why adaptation kicks in faster than most runners expect, and the five practical adjustments that actually make the difference - when and where to run, how to reset your pace, what to wear, how to hydrate, and when to dial it back.

What You’ll Learn:
☀️ Why running in the heat feels so hard - and why that's actually a good sign
🧠 The science behind heat adaptation and VO2 max gains
👟 What to wear to stay cool, comfortable, and chafe-free
💧 How to hydrate and fuel properly in hot weather
🥵 How Runna's Adapt for Heat feature automatically adjusts your paces
🚨 Safety tips and knowing when to stop

Want to give Runna a go?
🆓 Try it FREE for 2 weeks with code: PODCAST26
👉 https://web.runna.com/redeem?code=PODCAST26

📱 Follow for more running content:
Instagram → @runna
TikTok → @runna

📺 Watch more episodes → @therunnapodcast

Data sources: Runna Customer Product Survey (2026), Lorenzo (2010) via GOREWEAR & Runners Connect - runnersconnect.net/heatacclimatization, The Weather Channel (2025) - weather.com, iRunFar (2021) - irunfar.com/handle-the-heat-heat-acclimation-for-endurance-running
Hosted on Acast. See acast.com/privacy for more information.