🎙 The Couch to Coached Running Podcast
Hosted by Rob Sillito, Ben Russell, & Emma Brydges
Three full-time working adults. One shared goal: to make running accessible, honest, and fun.
Join Rob (a mental health nurse who's never liked running), Emma (a busy mum and passionate runner), and Ben (a UKA-accredited running coach working full-time coaching kids — and now coaching both Rob and Emma) as they bring you The Couch to Coached Running Podcast.
This award-winning show follows Rob’s transformation from couch to coached, Emma’s mission to train smarter, and Ben’s expert guidance every step — or misstep — along the way.
Whether you're brand new to running or chasing that next PB, you’ll get:
📬 Got a question or a funny running story? Send it in — it might get featured in a future episode!
Follow us on:
Hosted on Acast. See acast.com/privacy for more information.
🎙 The Couch to Coached Running Podcast
Hosted by Rob Sillito, Ben Russell, & Emma Brydges
Three full-time working adults. One shared goal: to make running accessible, honest, and fun.
Join Rob (a mental health nurse who's never liked running), Emma (a busy mum and passionate runner), and Ben (a UKA-accredited running coach working full-time coaching kids — and now coaching both Rob and Emma) as they bring you The Couch to Coached Running Podcast.
This award-winning show follows Rob’s transformation from couch to coached, Emma’s mission to train smarter, and Ben’s expert guidance every step — or misstep — along the way.
Whether you're brand new to running or chasing that next PB, you’ll get:
📬 Got a question or a funny running story? Send it in — it might get featured in a future episode!
Follow us on:
Hosted on Acast. See acast.com/privacy for more information.
After a short break, Rob, Ben and Emma are back — catching up on life, running, and everything in between.
In this episode, the trio reconnect to talk openly about work–life balance, coaching, and how injuries, setbacks, and winter training can shape both performance and mindset.
The conversation centres on Ben’s recent running journey, including injury frustrations, marathon training adjustments, and the mental challenges that come with interrupted plans. Alongside this, Rob and Emma share coaching insights on feedback, accountability, and why strength training and sensible progression are non-negotiables for endurance athletes.
They also dive into the psychology of training — from heart rate zones and long-run lessons to managing expectations, pressure, and enjoyment. With reflections on Christmas, snowy runs, local routes, and the balance between competition and community, the episode highlights how mental health, connection, and consistency underpin long-term progress.
Honest, thoughtful, and grounded in real coaching experience, this episode is a reminder to run your own race, adjust when needed, and lean on community when training gets tough.
Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.
And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.
Hosted on Acast. See acast.com/privacy for more information.
ITS CHRISTMAS!!!!
🎄 Christmas Day Special – Couch to Coached Running Podcast 🎄
Merry Christmas, everyone! 🎅✨
In this festive Christmas Day episode of the Couch to Coached Running Podcast, Rob, Ben, and Emma settle in for a relaxed end-of-year chat and answer three fun (and slightly reflective) questions to wrap up 2025 in style.
They look back on their highlights from 2025, sharing the moments, milestones, and memories that made the year special. Then it’s eyes forward as they talk about what they’re most looking forward to in 2026, both on the running front and beyond. Finally, things get a little playful as they reveal what’s on their Christmas lists this year — running-related or otherwise. 🎁🏃♂️
It’s a light-hearted, feel-good episode full of laughs, gratitude, and festive cheer — the perfect companion for a Christmas Day walk, run, or food-coma recovery jog.
🎄🎙️ MERRY CHRISTMAS EVERYONE — and thank you for being part of the Couch to Coached Running community!
Hosted on Acast. See acast.com/privacy for more information.
Welcome back to Couch to Coached Gold, where we dust off the classics and bring you the very best moments from the early days of the podcast.
In this special Gold episode, we revisit one of our most powerful and meaningful conversations during our mental health week — our chat with Gareth Jones, also known as The Mental Health Wanderer.
Gareth joined Rob and Ben to talk openly about mental health, vulnerability, and why something as simple as walking can be a lifeline. Through honest storytelling and lived experience, he shares how movement, nature, and connection have shaped his own mental health journey — and why creating safe spaces for conversation matters more than ever.
If you’re navigating your own mental health, supporting someone else, or simply looking for a quieter, more thoughtful listen — this Gold episode is one worth revisiting.
Hosted on Acast. See acast.com/privacy for more information.
Running through the holidays isn’t always easy — especially when you’re feeling under the weather.
In this episode, Rob and Emma share honest personal updates as they juggle health, training, and the festive season, while still showing up for their running routines.
The conversation covers everything from maintaining consistency ahead of marathon training to parkrun goals, segment success, and the small wins that keep motivation high. Emma reflects on building mileage and recent performance highlights, while Rob shares his thoughts on personal progress and why recognising achievements matters — no matter how big or small.
Community remains at the heart of the episode, with a big focus on the Run up 2 Christmas initiative and its role in supporting mental health and combating loneliness during the holiday period. Rob and Emma celebrate their team’s success in the challenge, discuss upcoming Christmas runs and parkruns, and finish by sharing inspiring stories from within the running community.
Honest, encouraging, and grounded in real life, this episode is a reminder that consistency, community, and connection matter just as much as the miles.
Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.
And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.
Hosted on Acast. See acast.com/privacy for more information.
What makes the National Running Show one of the biggest dates in the running calendar?
In this episode, Rob and Emma are joined by Lottie Faulkner to go behind the scenes of the National Running Show and explore what makes it such a standout event for runners of all abilities.
Lottie shares insight into how the show comes together—from curating a diverse and inspiring lineup of guest speakers to working with exhibitors and brands that shape the running industry. The conversation highlights the importance of collaboration, networking, and community, and why the show has become far more than just an expo—it’s a true meeting place for the running world.
They also discuss what attendees can expect on the day, including family-friendly activities, opportunities to discover new gear, hear from industry voices, and connect with like-minded runners. With ticket information, behind-the-scenes stories, and plenty of excitement for what’s to come, this episode is a must-listen for anyone thinking about attending.
Whether you’re new to running or deep into the community, this episode captures the energy, opportunity, and sense of belonging that make the National Running Show so special.
Hosted on Acast. See acast.com/privacy for more information.
Couch to Coached – AWARD-WINNING Running Podcast
Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.
Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:
And joining us for this exciting relaunch as nominated last week by Claire Allman is Jenna Lennox (chairperson from Audley Striders)
Rob and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…
who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!
Want to support Rob & Ben?
They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.
Don’t forget:
✅ Follow us on Instagram
✅ Subscribe on YouTube
✅ Watch LIVE every Monday
And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.
Hosted on Acast. See acast.com/privacy for more information.
Welcome back to Couch to Coached Gold, where we dust off the classics and bring you the very best moments from the early days of the podcast.
In this gold episode, Rob and Ben sit down with a true 1990s legend — Mr Motivator.
From transforming mornings across the nation in Lycra to spreading a message of movement, positivity, and inclusivity, Mr Motivator shares his journey, his purpose, and why fitness should always be for everyone. It’s uplifting, insightful, and packed with the infectious energy that made him a household name.
A timeless conversation with an icon who helped get the UK moving — and still does.
Classic. Positive. Pure Gold.
Hosted on Acast. See acast.com/privacy for more information.
In this episode, Rob and Emma catch up on all things Christmas, running, and community as they juggle festive preparations alongside their training goals.
From the struggle of buying gifts for teenagers to favourite holiday traditions and the joy of playing Santa, the conversation blends family life with fitness. Rob and Emma also share running updates, including solo park runs, cross country experiences, and how track sessions and local clubs help keep motivation high during the darker months.
The episode dives into winter running safety, the importance of reflective gear, and why visibility matters when training at night. They also talk swimming, open water nerves, and learning new skills as part of broader fitness and triathlon goals. Along the way, they highlight community events, festive races, and the Run Up to Christmas initiative—encouraging listeners to stay active, connected, and involved throughout the season.
Warm, honest, and full of festive energy, this episode is a reminder that movement, community, and a bit of Christmas spirit go a long way.
Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.
And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.
Hosted on Acast. See acast.com/privacy for more information.
Couch to Coached – AWARD-WINNING Running Podcast
Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.
Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:
And joining us for this exciting relaunch as nominated last week by Rob and Emma is listener Claire Allman from Audley Striders
Rob and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…
who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!
Want to support Rob & Ben?
They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.
Don’t forget:
✅ Follow us on Instagram
✅ Subscribe on YouTube
✅ Watch LIVE every Monday
And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.
Hosted on Acast. See acast.com/privacy for more information.
Welcome to the next instalment of Couch to Coached Gold — where we dive back into our most memorable moments from the early days of the podcast.
This week, we revisit our interview with the legend that is Mathew Pritchard, from stunt performer to triathlon athlete and fitness enthusiast. WHAT A GREAT EPISODE THIS WAS!!!!!
A golden throwback with an absolutely amazing guest. Enjoy!
Hosted on Acast. See acast.com/privacy for more information.
This week’s episode begins with honesty, heart, and community at its core.
Rob and Emma open the conversation reflecting on the recent passing of Ben’s mum, sharing gratitude for the support shown by the running community and highlighting just how powerful connection can be during difficult times.
From there, the episode shifts into running updates, race reflections, and a major announcement — the launch of the Run Up to Christmas challenge in support of mental health. The pair discuss why the cause means so much to them, how charity running brings purpose to training, and how listeners can get involved.
Along the way, they dig into personal bests, recent races, and practical training insights — including how to tackle downhill running with confidence. With motivation, reflection, and community spirit woven throughout, they also share thoughts on upcoming goals and the excitement of their recent award nomination.
Whether you’re chasing a PB, running for your mental health, or leaning on community through tough times, this episode is a powerful reminder of why we run.
Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.
And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.
Hosted on Acast. See acast.com/privacy for more information.
Couch to Coached – AWARD-WINNING Running Podcast
Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.
Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:
And joining us for this exciting relaunch as nominated last week by Will is Kate Olding
Rob, Ben, and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…
who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!
Want to support Rob & Ben?
They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.
Don’t forget:
✅ Follow us on Instagram
✅ Subscribe on YouTube
✅ Watch LIVE every Monday
And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.
Hosted on Acast. See acast.com/privacy for more information.
Welcome to the next instalment of Couch to Coached Gold — where we dive back into our most memorable moments from the early days of the podcast.
This week, we revisit an our first every mystery Guest and what a Guest it was- George Scholey. Not heard it before, i wont spoil it for you!!
A golden throwback with an absolutely amazing guest. Enjoy!
Hosted on Acast. See acast.com/privacy for more information.
What happens when marathon training meets Christmas chaos?
This week, Rob, Ben and Emma dive into all things running, recovery, and festive madness as they reflect on recent races, training wins, and the realities of staying consistent through the busiest time of the year.
From post-race recovery and the impact of new gear (including a head torch that might be better suited to Doctor Who) to pacing duties, track sessions, and triathlon plans that are definitely happening after payday, the trio share honest reflections on the ups and downs of training. They also explore how family life, cross country races, and unpredictable schedules can test even the most motivated runners.
The conversation dives deeper into the importance of structured marathon training, listening to your body, building long-term consistency, and learning to cherish those rare “perfect” runs when everything just clicks. Along the way, there’s plenty of festive fun, personal stories, and community updates—including the latest on the Run Up to Christmas challenge and Couch to Coached initiatives supporting local runners.
Whether you’re deep in a training block, struggling to balance life and running, or just looking for a relatable, festive running chat—this episode has you covered.
Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.
And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.
Hosted on Acast. See acast.com/privacy for more information.
Couch to Coached – AWARD-WINNING Running Podcast
Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes, and this week… a very special guest.
Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:
And joining us for this exciting relaunch is William Ewens— William is a Scottish runner who runs for Ayr Seaforth and the army. He is a runner who has recently achieved notable success in the track and field events. He earned his first Scotland Vest at the English Masters Inter Area Track and field championships, where he finished first out of 16 in the 1500m race, securing valuable points for his team.
Rob, Ben, and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…
who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!
Want to support Rob & Ben?
They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.
Don’t forget:
✅ Follow us on Instagram
✅ Subscribe on YouTube
✅ Watch LIVE every Monday
And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.
Hosted on Acast. See acast.com/privacy for more information.
What happens when a simple idea to beat winter loneliness turns into one of the biggest virtual running events of the year?
This week, Rob, Ben and Emma are joined by Kev and Claire—the team behind Run Up to Christmas—to explore how a small community initiative grew into a nationwide movement supporting mental health.
Kev and Claire share the heartfelt origin story of Runthings and how their mission to keep people active and connected during the holidays has raised incredible funds for mental health charities. From the power of community to the accessibility of virtual running, they dive into why this event has resonated with thousands and continues to grow year after year.
The conversation also covers personal stories of resilience, the importance of staying active during the winter months, and how merchandise, branding and team participation help build a sense of belonging for runners of all levels. Whether you’re looking to get involved, stay motivated, or simply hear an uplifting conversation about fitness and well-being, this episode delivers inspiration wrapped in community spirit.
Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.
And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.
Hosted on Acast. See acast.com/privacy for more information.
Welcome to the second instalment of Couch to Coached Gold — where we dive back into our most memorable moments from the early days of the podcast.
This week, we revisit an absolute classic: Rob and Ben’s conversation with Olympian Jeff Galloway .
Jeff brings his positive and enthusiastic vibe to the podcast and spills the beans on developing a new running movement 'Jeffing'
Whether you’re a seasoned runner or just lacing up for the first time, Thommo’s insights will leave you inspired, laughing, and maybe even ready to push a little harder on your next run.
A golden throwback with a true legend of the sport. Enjoy!
Hosted on Acast. See acast.com/privacy for more information.
Couch to Coached – AWARD-WINNING Running Podcast
This week’s episode is a perfect blend of humour, hard-earned lessons, and muddy mile-after-mile storytelling. Rob, Ben and Emma kick things off with a playful debate about pop culture legends—yes, including the “Walrus of Love” Barry White—before diving headfirst into an unexpectedly heated conversation about mince pies. With a brand-new competition tied to their recent podcast awards announcement, the episode quickly picks up energy and momentum.
From there, the conversation spans the trio’s latest endurance adventures: triathlon prep, the realities of swimming lessons as an adult, and the ever-evolving goals that shape their training. As they reflect on personal progress, they also explore the challenges of balancing ambition with practicality—especially when it comes to investing in gear, managing FOMO, and staying smart about race choices.
The episode then shifts to the mud-soaked chaos of a recent cross-country event and the unforgettable Escape from Meriden challenge. With wild weather, slippery trails, ditches, questionable food choices (Greggs, anyone?), and moments of pure exhaustion, Emma and Ben give a raw and entertaining account of what it takes to keep moving when conditions go sideways. Through laughter, setbacks, and even a “nappuccino,” they show how camaraderie and community make the toughest days memorable.
As things wind down, the hosts discuss the importance of recovery, sports massage, mental resilience, and setting meaningful, realistic goals. From marathon and ultra plans to process-driven SMART goals, they dig into how to build a training journey that’s sustainable, motivating, and tailored to real life. With plenty of friendly accountability and encouragement, the episode offers guidance for anyone looking to challenge themselves—without getting swept up in FOMO-fuelled decision-making.
Whether you’re here for running chat, triathlon talk, or simply the joy of hearing people fall into ditches and call it “good content,” this episode brings inspiration, entertainment, and a genuine sense of community.
Highlights
Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.
Couch to Coached also has a Strava run club — just search for Couch to Coached on Strava.
Hosted on Acast. See acast.com/privacy for more information.
Couch to Coached – AWARD-WINNING Running Podcast
Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes, and this week… a very special guest.
Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:
And joining us for this exciting relaunch is Verity Ockenden — a British middle- and long-distance runner who has competed internationally and shared openly about her journey through the sport. Verity brings thoughtful insight, down-to-earth honesty, and a fresh perspective on training, resilience, and the everyday runner’s experience.
Rob, Ben, and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…
who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!
Want to support Rob & Ben?
They’re fundraising for North Staffordshire Combined Healthcare NHS Trust UK — follow the link to donate.
Don’t forget:
✅ Follow us on Instagram
✅ Subscribe on YouTube
✅ Watch LIVE every Monday
And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.
Hosted on Acast. See acast.com/privacy for more information.
Welcome to the very first instalment of Couch to Coached Gold — where we dive back into our most memorable moments from the early days of the podcast.
This week, we revisit an absolute classic: Rob and Ben’s conversation with Olympian Chris “Thommo” Thompson.
Thommo brings his trademark energy, honesty, and humour as he talks about the emotional rollercoaster of elite running, the realities behind Olympic preparation, and what keeps him motivated after years at the top level.
Whether you’re a seasoned runner or just lacing up for the first time, Thommo’s insights will leave you inspired, laughing, and maybe even ready to push a little harder on your next run.
A golden throwback with a true legend of the sport. Enjoy!
Hosted on Acast. See acast.com/privacy for more information.