The Evergreen Athlete - By Finlay MacHugh

Cat built The Run Space during lockdown when 70 people signed up for a challenge she expected six to join. A former Army helicopter engineer, she now coaches runners worldwide with a data-led approach - but it's the unpredictable human side that keeps her in it. This one gets into why most runners are stuck in a cycle of random races with no thread connecting them, what Cat actually looks at in so...

Evergreen Athlete Podcast | Episode 21: How Coaches Secretly Help You Become More Consistent Ever wondered what actually goes on behind the scenes when a coach helps someone stick with their training? In this episode, Finlay goes under the hood and reveals the exact strategies coaches use to build long-term consistency — and, crucially, how you can apply many of them yourself if you're going it al...

How to Plan Your Next 6 Months Of Training If you’ve got a race or event on the calendar and you want to give yourself the best possible chance of performing well, this episode is for you. Most people jump straight into the details - exercises, sets, reps, splits, sessions. But that’s not where good coaching starts. In this episode, I break down the bigger picture of how to actually plan your trai...

Ep 019 - Live Q&A with Cat from the Run Space - What can runners do to reduce injuries and run more? I was invited to speak at Run Space with Cat, and this episode is the full conversation. We talked about why so many committed runners plateau, why niggles keep circling back, and what actually moves the needle if you want to run faster in your 30s and 40s without constantly flirting with injur...

Training Like a Professional Amateur I sat down with Joel Harries to talk about what it actually means to train like a pro… when you’re not one. Joel works with rugby players who have jobs, families and limited time - but still want to see how good they can be. This is about standards, mindset and doing the right things - repeatedly. 🧩 What You’ll Learn: 👉 Why “professional amateur” is a mindset...

👉 New Episode 👈 – How to build your running week (without burning out) Most athletes transitioning to running repeat the same session, get bored or get banged up. In this episode, I break down a simple way to structure your week, so you actually progress – mixing intensities, placing hard work where it belongs, and using recovery to your advantage. 🧩 What you’ll learn: 👉 Why starting your week...

New year energy is great... until life gets in the way. In this episode, I walk through the handful of things that actually move the needle on your goals this year – the stuff I use with clients and in my own training. What you’ll learn Why bigger goals often lead to better progress – even if you don’t hit them. How to run a simple pre-mortem so setbacks don’t derail you. The difference between “k...

Most people train hard… But very few know how to place their sessions for maximum adaptation and minimum fatigue. Get it wrong, and your “good” sessions start turning average. Get it right, and every lift, run, and recovery day starts working together . In this episode, Finlay gives you a look behind the curtain at how he helps athletes and busy professionals structure their training weeks using t...

“Be tougher.” Helpful… or hollow? Dr Stephen Leckey joins me to unpack why the usual slogans don’t cut it - and what actually helps you train, compete and live by your values when the noise (and your inner critic) ramps up. We get into Why social media quietly warps your sense of “fit” The problem with chasing “mental toughness” as a badge - and a cleaner way to think about it Psychological flexib...

Overview Generic programmes rarely stick—and even when they do, they often don’t move the needle. In this episode, Finlay breaks down how to build a comeback plan that actually fits your sport, your body, and your life, so progress becomes predictable rather than hopeful. Key talking points Why “specific” isn’t a buzzword—and what it really means in training The two questions that make you actuall...

Finlay heads back to the platform after 11 years and discovers that the most challenging part of a comeback isn’t the barbell. If you’ve ever wondered whether signing up for an event would reignite your edge, this short debrief will give you a nudge, without spoiling the details. Key Talking Points What finally pushed him from “one day” to a date on the calendar The unexpected cost of a great trai...

Overview Finlay talks with Dr Jackson Fyfe (exercise scientist and lecturer at Deakin University) about why most physical decline in mid-life is driven by behaviour, not biology, and how small, well-chosen doses of training can preserve strength, muscle and overall health. The conversation covers minimal-dose resistance work, mixing cardio with weights, and avoiding the “all-or-nothing” trap that...

Overview Finlay shares a behind-the-scenes training session on staying consistent when life gets in the way. Expect a straight-talk look at why detailed plans collapse, and how former athletes can keep moving when injuries or family duties crop up. No full playbook here—just enough to point you in the right direction. Key Talking Points Why meticulous programmes fall apart once work, kids or old n...

Evergreen Athlete Podcast | Episode 9: Lean Again After Sport - With Dietitian Jack Ryan Overview Finlay sits down with Evergreen Athlete dietitian Jack Ryan to unpack the unique weight-loss puzzle former athletes face once training volume plummets and real-life obligations spike. They explore why retired competitors can still slim down faster than the general public, the perfectionist traps that...

Evergreen Athlete Podcast | Episode 8: My Experience with Burnout Burnout hits hardest when you least expect it—especially if you're ambitious, driven, and accustomed to pushing through every barrier. In this candid episode, Finlay MacHugh shares his personal story of facing burnout head-on, what led him there, and the critical lessons he's learned along the way. If you've ever felt overwhelmed, e...

🎙️ Why Runners Over 30 Keep Getting Injured - And What They Should Do 📘 Episode Summary: In this episode of the Evergreen Athlete Podcast , Finley sits down with podiatrist, runner, and educator Tim Mulholland to unpack the most common injuries holding runners over 30 back — and what to do about them. You’ll learn why injuries like Achilles tendinopathy and plantar fasciitis show up more as you a...

Evergreen Athlete Podcast | Episode 6: Robust Running Running is often the first thing we reach for to stay fit and active—yet injuries can quickly derail even the best intentions. In this episode, Finlay MacHugh shares his own journey from enthusiastic teen runner to battling frustrating injuries that forced him to leave a sport he loved. He uncovers why runners frequently get stuck in the cycle...

Evergreen Athlete Podcast | Episode 5: Time-Saving Techniques Life after 30 is relentless—careers, family, pets, and endless responsibilities leave little room for the training habits you once had. In this episode, Finlay MacHugh dives deep into the reality of balancing life's demands while maintaining your athleticism. He explores why traditional workouts might be holding you back and reveals how...

Welcome to the Evergreen Athlete podcast... This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome e...

Welcome to the Evergreen Athlete podcast... This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome e...

Welcome to the Evergreen Athlete podcast... This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome e...

Welcome to the Evergreen Athlete podcast... This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome e...