Better running doesn’t come from one quick fix. Small, consistent habits can add up, and there’s more to it than simply clocking up the miles.

In part two, I explore five practical ways to support your running: dynamic warm-ups, drills, plyometrics, strides, and strength and conditioning. Plus, how to fit them into your week without making training another full-time job.

Short episodes. Long miles.

Social media is full of running-form advice: lift your heels, drive your knees, increase your cadence and stop heel striking. But does any of it actually apply to you?

In this episode, I step back from the quick fixes to look at why runners move differently, what really contributes to injury, and why something that looks unusual doesn’t automatically need correcting.

Short episodes. Long miles.

UTMB week produced some extraordinary racing, from record-breaking performances to a brutal TDS with hundreds of DNFs.

In this episode, I pick out three simple lessons from the week, looking at pacing and fuelling, progression through the distances, and what the high DNF rate at TDS can teach us about preparing for big races.

Short episodes. Long miles.

In this episode, I share five things I believe really matter when preparing for and taking on this incredible six-day journey through Wales.

From mountain craft and hiking to strength, specificity and knowing the race - plus a few lessons from my own experience.

Short episodes. Long miles.

How long does your longest run really need to be when training for an ultra?

I look at total training volume, diminishing returns, back-to-back runs and why there’s no magic number. Plus, when very long days do make sense, and real examples from runners I’ve coached through 100+ mile ultras.

Short episodes. Long miles.

Choosing trail running kit can be confusing. In this practical episode, I share some simple advice on shoes, layering for bad weather, running packs, socks and underwear, poles, and why fit and testing your kit really matter. Plus, why I'm a big believer in supporting your local running shop.

Short episodes. Long miles.

More isn't always better. In this episode, I explore why the biggest improvements often come from making the training you're already doing more effective - not simply adding more miles, races or sessions.

I look at recovery, strength training, consistency and why quality almost always beats quantity over the long term.

Short episodes. Long miles.

There's one running skill that influences how you train, race and perform, but you won't find it on your Garmin, upload it to Strava or see it in your training plan.

In this episode, I ask you to pause for 30 seconds and guess what it is before revealing the answer. I then explore why it's becoming one of the most valuable skills a runner can develop, along with three simple ways to start practising it in your everyday training.

Short episodes. Long miles.