Former model and elite marathoner Nell McAndrew joins Emma B to share her running wisdom on what really helps first-time runners, from how to stay consistent when motivation drops, the importance of strength and core work, the run-walk (“Jeffing”) approach, and practical race-day tips on shoes, hydration, fuelling, and managing the final miles. Emma B also shares her latest training win, answers listener questions, and gets a mindset reset you’ll want to replay before your next long run!

This episode is sponsored by British Heart Foundation. Learn more at: https://www.bhf.org.uk/events

Chapters:

00:33 — Welcome Back + This Week’s “Glasses While Running” Problem

03:14 — Emma’s Training Update: First Ever 10K

04:10 — The Big Lesson for Women 40+: Strength Training (But Are You Lifting Heavy Enough?)

05:56 — Introducing Nell McAndrew: 2:54 London Marathon

Quick setup: why Nell’s advice cuts through the noise.

06:09 — Support, Consistency & “Tick It Off” Training

10:00 — How to stay consistent when life or weather messes with training.

11:30 — Nell’s First Marathon Story: Nerves, Advice, Don’t Go Off Too Fast

14:10 — Training as a Mum: How to Fit Runs In (Running Buggy Hacks)

16:40 — The “Two Short Runs” Trick + Visualising the Final 5 Miles

27:37 — Race Week & Race Day: Why taper makes you panic (normal), how to prep without spiralling.

29:00 — Shoes, Breakfast, Hydration & Fueling

33:10 — Why your longest run isn’t about speed — it’s about confidence and durability.

36:20 — Kit, Blisters & Foot Strength: Toes/Ankles Matter

41:20 — Nell's Playlist Pick & The One Piece of Advice

44:23 — Listener Qs: Wins & Wobbles

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