🎙 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.
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.
Couch to Coached – AWARD-WINNING Running Podcast
What does it take to step outside your comfort zone, learn new skills as an adult, and push towards big endurance goals? This week, we dive into a candid and entertaining chat about triathlon training, running breakthroughs, and the messy-but-rewarding process of personal growth.
From swimming lessons that challenge confidence to the realities of balancing swim–bike–run training, the hosts open up about what it really looks like to start from scratch. They discuss overcoming self-consciousness, setting meaningful goals, and why technique matters more than distance—especially when it comes to the water.
The conversation also shifts to the running world: understanding aerobic and anaerobic thresholds, the importance of recovery, and the mindset required for taking on a 24-hour run. From night running to the logistics of self-supported efforts, listeners get a behind-the-scenes look at what endurance challenges demand both mentally and physically.
Throughout the episode, Rob Ben and Emma underscore the power of community—whether it’s training partners, online supporters, or listeners sharing their goals. Leadership, accountability, and the shared pursuit of improvement all take center stage as they reflect on their own journeys.
Whether you're curious about triathlon, looking to level up your training, or simply need a push toward your next fitness goal, this episode offers both insight and inspiration.
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 to celebrate this momentous relaunch, we’re joined by a returning favourite: Chris “Thommo” Thompson.
A former British international who won the silver medal in the 10,000 m at the 2010 European Championships and competed at the 2012 London Olympics, Thommo brings elite-level insight into training, mindset, and the everyday runner’s journey.
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 does it take to go from hating running to tackling some of the most challenging ultra events out there? This week, we sit down with Andrew Farrall—ultra runner, Instagram creator, and the energy behind the viral “Crackhead Energy” videos—to explore his unexpected rise in the running world.
Andrew opens up about how a simple challenge pulled him into the world of ultra running, what makes the ultra community so unique, and how humour, honesty, and chaos have shaped his growing online presence. From giveaways to merch with purpose, his journey blends passion with purpose as he raises awareness for mental health through his platform.
He also shares his biggest goals on the horizon—including the intimidating Lakeland 100—and how community support and coaching are playing a key role in his evolution as a runner and creator.
Whether you’re here for inspiration, a laugh, or to learn more about the ultra world, this episode has a bit of everything.
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
Couch to coached - AWARD WINNING running podcast.
5 with the Listener - Hilary Hallen
Last week Maureen from Alsager runners nominated her running friend and this week we’re joined by the Amazing Hilary Hallen
Rob ,Ben and Emma chat with Hilary about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given.
Rob and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK.
Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
It’s a milestone moment! In this special anniversary episode of Couch to Coached, the hosts look back on three incredible years behind the mic. From humble beginnings and nervous first recordings to building a thriving community and welcoming a brand-new co-host, this episode celebrates how far the show has come — and where it’s headed next.
Join the team as they open up about the evolution of the podcast, the lessons learned along the way, and their personal experiences with anxiety, growth, and connection. They share standout memories, major milestones (including awards!), and the tremendous impact their listeners have had on their journey.
Whether you’ve been here since day one or just discovered the show, this heartfelt episode is a reminder that every step counts — on the run and in life.
🎙️ Highlights
Remember to follow us on Instagram, subscribe to 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.
Get ready for another community-fuelled episode as the Couch to Coached LIVE crew celebrates all things North Staffordshire Road Runners Association (NSRRA)!
This Week Rob and Emma (no Ben unfortunately) are joined by Mr NSRRA himself, Ken Rushton.
The team dive into an incredible season packed with standout race performances, growing participation, and the tight-knit camaraderie that makes NSRRA so special. From upcoming fixtures to the excitement building around the end-of-season awards night, this episode is a must-listen for anyone passionate about local running culture.
They also explore the importance of injury management, how ambassadors shape the NSRRA experience, and why so many runners are now setting their sights on triathlon challenges. With great stories, friendly banter, and an inside look at what’s coming next, this conversation shines a light on a club where everyone is welcome — and the support is unmatched.
Whether you’re a seasoned racer chasing rankings or curious about joining your first running club (for just a tenner!), this episode will leave you inspired to lace up and get involved.
🏆 A brilliant NSRRA season — with two races still to go
🤕 Injury management tips for staying strong all year
🎉 End-of-season awards + records to celebrate
👟 Friendly races + thriving community support
🎽 How ambassadors uplift the NSRRA experience
🚴 Growing triathlon ambitions among members
💷 Joining NSRRA is only £10!
For more details and to join NSRRA - click -North Staffordshire Road Runners Association
Remember to follow us on Instagram, subscribe to 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.
5 with the Listener - Maureen Guest
Its a first for the 5 with the listeners, its a runner from Alsager Runners and this week we’re joined by the Amazing Maureen Guest
Rob and Emma (No Ben this week) chat with Maureen about all things running – what inspired her to start running. what's her goals for 2025,what is the best piece of advice she has been given.
Rob and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK.
Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
Get ready for an energy-packed episode as the Couch to Coached LIVE crew dives headfirst into marathon madness! 🏃♀️💨
Emma takes center stage, sharing her incredible story of completing two marathons in just two weeks — smashing personal bests and uncovering valuable lessons about training, recovery, and mindset. The team also breaks down the essential role of strength training in preventing injuries, the science (and art) of hydration strategies, and the often-overlooked mental side of long-distance running.
With plenty of laughs, motivation, and real talk, they explore upcoming races, training tips, and the thrill of running after dark with the inspiring “Lift the Curfew” initiative for safer night running.
Whether you’re chasing your next PR or lacing up for your first 5K, this episode will leave you motivated, informed, and ready to hit the road.
Episode Highlights:
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
This week on the Couch to Coached Running Podcast, Rob, Ben, and Emma are joined by Owen, the founder of HLTHY, a homegrown running brand redefining what a hydration vest can be. Owen shares his journey from casual runner to entrepreneur, driven by a desire to create high-quality, versatile gear designed by runners, for runners.
The team dive into the story behind HLTHY — from early design sketches to product testing on the trails — uncovering the challenges of launching a running brand and the innovation that sets HLTHY apart. Owen talks openly about the realities of product development, the importance of versatility and comfort in running vests, and how feedback from real runners helped shape the final design.
And for listeners keen to test the gear themselves, there’s a special discount code waiting in this episode!
🎧 Highlights include:
An inspiring, behind-the-scenes look at how passion, problem-solving, and perseverance can turn a runner’s idea into a reality — perfect for anyone who loves gear talk, running innovation, and entrepreneurial grit.
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
Couch to coached - AWARD WINNING running podcast.
5 with the Listener - David Kivlin
It’s the long awaited return of 5 with the Listeners, and this week we’re joined by the Awesome David Kivlin
Rob,Ben and Emma chat with David about all things running – what inspired him to start running. what's his goals for 2025,what is the best piece of advice he has been given. We also find out that Emma has been seeing another coach, much to Bens disgust.
Rob, Ben and Emma also look at the st'ryvar' leaderboard. who is top and who gets the all important SHOUTOUT OF THE WEEEEEEEEK.
Want to sponsor Rob and Ben - do it here- Couch To Coached is fundraising for North Staffordshire Combined Healthcare NHS Trust UK
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
In this lively episode of 'Couch to Coached Live,' hosts Emma, Rob, and Ben dive into a variety of topics, from marathon training and running tips to humorous anecdotes about their personal lives. The conversation covers Emma's preparation for the Yorkshire Marathon, Rob's adventures in Cape Verde, and Ben's insights on running gear and safety. The hosts also engage with their audience, encouraging participation and sharing listener stories. With a mix of humor, practical advice, and community spirit, this episode is both entertaining and informative for running enthusiasts.
running, marathon training, Yorkshire Marathon, Cape Verde, running gear, safety tips, community, humor, listener engagement
Remember to follow us on Instagram, subscribe to Youtube and watch us LIVE every Monday.
Couch to Coached also has a Strava run club - just search for Couch to Coached in Strava.
Hosted on Acast. See acast.com/privacy for more information.
In this episode, the hosts discuss Emma's impressive marathon achievement, Rob's holiday in Cape Verde, and Ben's participation in the road relays. Emma shares her experience of running a marathon in 4:39, highlighting her training and preparation for the upcoming York Marathon. Rob talks about his holiday and the challenges of staying active while on vacation. Ben recounts his unexpected participation in the national road relays and the excitement of competing with elite runners.
marathon, Cape Verde, road relays, York Marathon, training, running, holiday, elite runners
Hosted on Acast. See acast.com/privacy for more information.
Season 4, Episode 25 – Potters Arf Marathon Debrief: Lessons, Laughter & Local Spirit
This week on the Couch to Coached Running Podcast, Rob, Ben, and Emma sit down to unpack their Potters Arf Marathon experiences — the highs, the lows, and everything in between. From race-day nerves and pacing strategies to injury niggles and post-race recovery, the trio give an honest, light-hearted debrief of one of the region’s most iconic events.
They reflect on what went well, what could have gone better, and the lessons they’ll carry into future races. The conversation also highlights the incredible support from marshals, spectators, and the wider running community that makes the Potters Arf so special. With plenty of laughs, personal insights, and reflections on goals ahead, this episode is both a celebration of the day and a reminder of the resilience runners bring to every race.
🎧 Highlights include:
A raw, funny, and community-driven debrief of the Potters Arf Marathon — perfect for anyone who took part, supported from the sidelines, or just loves hearing how race day really feels.
📺 Watch us live on YouTube every Monday at 20:30
📩 Email: couchtocoached@outlook.com
📲 Instagram / TikTok: @couchtocoached
🐦 Twitter/X: @couchtocoached
📘 Facebook: Couch to coached – A running podcast
🏃♂️ Join our Strava league!
Hosted on Acast. See acast.com/privacy for more information.
Season 4, Episode 24 – Mystery Guest and a very special shout out of the week
Its mystery guest time. Rob has organised a guest to come on the podcast and Ben and Emma have to ask questions and guess who it is. Ben has had experience and has a 100% record of guessing however this is Emmas first time. so listen in and see how long it takes for them to guess.
We also have a very special shout out of the week.
📺 Watch us live on YouTube every Monday at 20:30
📩 Email: couchtocoached@outlook.com
📲 Instagram / TikTok: @couchtocoached
🐦 Twitter/X: @couchtocoached
📘 Facebook: Couch to coached – A running podcast
🏃♂️ Join our Strava league!
Hosted on Acast. See acast.com/privacy for more information.