Brian's Run Pod

Send us Fan Mail We explore how to start running well, recover from injury without fear, and build habits that last. Coach Charissa shares mindset shifts, practical tools, and small nutrition changes that stack into long-term progress. • reframing injury from avoidance to performance focus • building confidence during setbacks and embracing rest • when to see a physio vs a massage therapist • gait...

Send us Fan Mail We trace Charissa Halonen’s path from competitive dance to her first marathon and into a coaching philosophy that blends strength, mindset, and sustainable habits. She shares why glutes drive performance, how protein protects muscle, and how micro-steps carry you through hard miles. • dance foundation shaping athletic discipline • college movement habits and yoga • massage therapy...

Send us Fan Mail We explore how to make running and strength a natural part of life by focusing on repetitions, joy, and tiny steps that compound. Allyson Hurley shares a simple at‑home routine for runners, why “more is better” is a myth, and how to navigate social media pressure with a healthier mindset. • habit formation built on repetitions not calendar days • choosing movement you enjoy to imp...

Send us Fan Mail We explore how small, smart strength work and flexible habits can make running feel better, hurt less, and fit real life. Allyson shares behaviour-change tools from her probation work, a candid story of burnout, and a practical approach to food that leaves room for joy. • Allyson’s non-traditional path into coaching and running • Behaviour change principles that transfer from prob...

Send us Fan Mail Strength training is an essential but often misunderstood element for recreational runners looking to enhance performance and prevent injuries. Coach Alicia Carrillo shares practical advice on how runners should approach strength training for maximum benefit without falling into common traps. • Basic movement patterns all runners need: squats, hinges (RDLs/hip thrusts), upper body...

Send us Fan Mail Strength and conditioning coach Alycia Carrillo shares how proper strength training can transform your running performance and help prevent common injuries while adapting to individual preferences and lifestyles. • Growing up as the daughter of a track coach who specialised in distance events • Transitioning from collegiate long jump to strength coaching after a career-ending back...

Send us Fan Mail Nutritional expert Lisa Franz shares insights on meal timing, protein intake, and strength training specifically designed for runners who want to optimize their performance and overall health. • The most important factor for weight management is overall daily calorie and protein consumption, not necessarily meal frequency • Adding a protein-containing snack (200-300 calories) in t...

Send us Fan Mail Running performance depends as much on what you eat as how you train, and nutrition expert Lisa Franz breaks down the essentials that can transform your results. Most runners either consume too many calories or consistently undereat, particularly when it comes to protein and other key nutrients. • Start with tracking your food for 1-2 months as an educational tool to understand wh...

Send us Fan Mail Dr. Amy Novotny shares her revolutionary approach to running injuries through proper breathing mechanics and body positioning. We explore how this treatment method can transform running performance by addressing root causes rather than symptoms. • Poor breathing mechanics lead to improper positioning and eventual running injuries • Most running injuries stem from positional proble...

Send us Fan Mail Dr. Amy Novotny, a physical therapist turned breathing and pain specialist, shares her revolutionary approach to running performance and pain management through proper breathing mechanics. After discovering that changing her breathing technique eliminated her running pain and improved her marathon times by 14 minutes, she developed the Pain Awareness Breathing Relief method to hel...

Send us Fan Mail Sports psychologist Michael Huber returns for part two of our conversation, diving into practical strategies to calm race day nerves and enhance performance through mental training. We explore how proper preparation creates confidence and discuss techniques to transform pre-race anxiety into positive excitement. • Understanding why you're running helps reframe nervousness as...

Send us Fan Mail In this eye-opening discussion with certified mental performance coach Michael Huber, we explore the crucial but often overlooked mental aspects of running that can make or break your performance, enjoyment, and long-term commitment to the sport. • Mental strategies can help runners push through self-doubt and pain during races and training • The importance of having a mental plan...

Send us Fan Mail Aleksandar Matic shares his journey from beginner to sub-three-hour marathoner and reveals the secrets to building consistency in your running practice. • Coach Aleksandar emphasizes breaking the "all or nothing" mindset new runners often bring to training • Running success requires building block by block rather than immediate perfection • Learning your relationship wit...

Send us Fan Mail Aleksandar Matic , a software engineer turned running coach, shares his journey from viewing running as punishment in Serbian schools to becoming the voice behind one of the largest running communities in the Balkans. His patient coaching approach has helped over 200 runners complete their first races and transformed their bucket-list goals into sustainable, healthy lifestyles. •...

Send us Fan Mail We explore the fascinating world of cadence running with running experts Sophie and Lydia from the Strongest Stride podcast, diving into how to incorporate this technique into your running schedule and the impacts of different running forms. • Heel striking acts like a brake on your forward momentum, potentially increasing injury risk around the knee joint • The 180 steps per minu...

Send us Fan Mail Brian's RunPod welcomes physiotherapists Sophie and Lydia from the Stronger Stride podcast who reveal how physical rehabilitation builds both body strength and mental resilience in injured runners. • The psychological impact of running injuries extends beyond physical pain to isolation from running communities and endorphin deprivation • Successful rehabilitation requires pat...

Send us Fan Mail Sophie and Lydia from the Strong Stride podcast join Brian to discuss their journey from high school acquaintances to podcast partners. These two running powerhouses share insights on how they met, their experiences growing up active in Australia, and what inspired them to start a podcast that explores running, motivation, women's health, and strength training. • Sophie and L...

Send us Fan Mail Brian Patterson continues his enlightening conversation with Ella Proietti, founder of Barrella.co.u k and barre fitness specialist with over 10 years of experience teaching this transformative workout. • Barre fitness combines ballet techniques with strength training and flexibility work • Equipment like weights, resistance bands and Pilates balls intensify the workout • Many peo...

Send us Fan Mail Ella Proietti , founder of Barella.co.uk, shares her journey from marketing executive to Barre fitness specialist and movement expert, explaining how this ballet-inspired workout can transform runners' performance and prevent injuries. • Transitioning to fitness at age 40 after a decade-long marketing career • Starting with Zumba classes where other participants mistook her f...

Send us Fan Mail Vanessa and Beverly from Stretch Life explain how assisted stretching through Proprioceptive Neuromuscular Facilitation (PNF) can prevent common running injuries and improve performance. They share insights on why proper stretching techniques are crucial for both physical recovery and mental wellbeing. • Runners get injured due to increased tension in muscle groups that restricts...

Send us Fan Mail We explore the revolutionary world of PNF stretching with Vanessa Lenssen , founder of Stretch Life , and Beverly Analuwa, studio manager and physiotherapist, diving into how this technique can transform a runner's flexibility, prevent injuries, and boost performance. • PNF stretching works by retraining your nervous system, not just stretching muscles • Developed in the 1940...

Send us Fan Mail We welcome back author and ultra-runner Merili Freear who shares her journey from completing a 100-mile race to discovering poetry as a healing practice, along with advice for both new runners and those recovering from injury. • Merili discusses the unexpected mental challenges she faced after completing her first 100-mile ultramarathon • How developing a gratitude practice led he...

Send us Fan Mail We welcome back Merili Freear to discuss her remarkable journey since her last appearance, including completing a grueling 100-mile ultra marathon and venturing into poetry. • Marketing her book helped Merili overcome shame about her depression and mental health struggles • Digital marketing course provided new skills she wouldn't have pursued without the book • Training for...

Send us Fan Mail Sleep consultant Lindsey Hanna returns to discuss how quality sleep can revolutionize your running performance through improved recovery, enhanced decision-making, and proper hormone regulation. • Sleep releases growth hormone essential for repairing muscles and strengthening bones • Poor sleep disrupts hunger hormones, making weight management more difficult • Quality sleep impro...

Send us Fan Mail Sleep consultant Lindsey Hanna reveals the profound impact quality sleep has on running performance, sharing her journey from corporate manager to sleep expert after personal struggles with sleep deprivation. • Sleep is divided into non-REM and REM phases, with deep sleep being crucial for muscle repair and physical recovery • Quality of sleep matters more than quantity - consiste...