The R4 Running Podcast

In this episode, Conor and YüBaí chat about the Chilly Half Marathon, Conor's AI trainer Pace, our 2026 goals, the Toronto Half & Sporting Life 10k race previews and more exciting news! Link to Episode 35 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Info Date Recorded: 2026-03-10 Date Released: 2026-05-02 Song: Bonsaye - Work of Art (Instrumental Versio...

In this episode, Conor and YüBaí chat about Conor's wedding in Mexico, the Grand Slam Track bankruptcy, Conor's 2:42 marathon PR and 3 5K wins and YüBaí's 17:02 5K PR! Link to Episode 34 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2025-12-31 Date Released: 2026-12-28 Grand Slam Track Niagara Falls Marathon SuperPower 5K...

In this episode, Conor and YüBaí record live from Philadelphia, where they discuss the Grand Slam Track Philadelphia, Grant Fisher and more! Link to Episode 33 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2025-06-01 Date Released: 2025-12-28 Grand Slam Track Intro Song Info Bonsaye - Work of Art (Instrumental Version) (Royalty Free Musi...

In this episode, Conor and YüBaí record live from Philadelphia, where they discuss the Grand Slam Track Philadelphia, the Ottawa Marathon & more! Link to Episode 32 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2025-05-31 Date Released: 2025-10-28 Grand Slam Track Ottawa Marathon Intro Song Info Bonsaye - Work of Art (Instrumental Ve...

In this episode, Conor and YüBaí chat about the Sporting Life 10k, Toronto Marathon Half, Ottawa Marathon, GST Miami and more! Link to Episode 31 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2025-05-20 Date Released: 2025-05-24 Toronto Marathon Sporting Life 10k Grand Slam Track Ottawa Marathon Intro Song Info Bonsaye - Work of Art (Ins...

In this episode, Conor and YüBaí chat about the 2025 Boston Marathon, London Marathon and Toronto Bum Run 5k! Link to Episode 30 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2025-04-27 Date Released: 2025-05-03 Boston Marathon London Marathon Toronto Bum Run r4podcast.com Toronto Marathon Sporting Life 10k Grand Slam Track Intro Song In...

In this episode, Conor and YüBaí chat about the Masters, the first Grand Slam Track in Jamaica, YüBaí's super shoe testing and upcoming races! Link to Episode 29 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2025-04-13 Date Released: 2025-04-22 Grand Slam Track Sporting Life 10k Toronto Bum Run Toronto Marathon Ottawa Marathon Intro...

In this episode, Conor and YüBaí catch up, chat about the recent Chilly Half Marathon, Tokyo Marathon, and upcoming races! Link to Episode 28 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2025-03-11 Date Released: 2025-04-04 Chilly Half Marathon Toronto Bum Run Toronto Marathon Sporting Life 10k Ottawa Marathon Intro Song Info Bonsaye -...

In this episode, Conor, YüBaí and the Bachelor Party crew chat about the 2025 Mesa Marathon! Link to Episode 27 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2025-02-08 Date Released: 2025-02-15 Mesa Marathon Merlin Birding App Strava Post Nobody Asked Us Podcast with Kara Goucher & Des Linden Intro Song Info Bonsaye - Work of Art (I...

In this episode, Conor and YüBaí Luka Dončić, Conor's injury and preview the Mesa Marathon Bachelor Party weekend! Link to Episode 26 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2025-02-03 Date Released: 2025-02-05 Mesa Marathon American Kestrel (BlueSky Link) Intro Song Info Bonsaye - Work of Art (Instrumental Version) (Royalty F...

In this episode, Conor and YüBaí chat about the new podcast name, marathon training, Love Island and more! Link to Episode 25 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2025-01-14 Date Released: 2025-01-17 Sporting Life 10K Mesa Marathon Intro Song Info Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

In this episode, Conor and YüBaí catch up and chat about the BlackToe Holiday 10k, the San Diego Holiday Half and more! Link to Episode 24 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2024-12-23 Date Released: 2024-12-23 BlackToe Holiday 10k BlackToe Holiday 10k Results San Diego Holiday Half San Diego Holiday Half Results Mesa Marathon...

In this episode, Conor and YüBaí interview Dermot Kenny about his running background, his win at the TCS Waterfront 5k and the Holly Jolly Fun Run! Link to Episode 23 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava About the Guest Dermot Kenny is a 28 year old Irish runner who recently broke 15 minutes for the 5k. He is based in Toronto, runs with the BlackToe Run...

In this episode, Conor and YüBaí recap both the 2024 Paris Olympics and the BlackToe Night of PBs! Link to Episode 22 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2024-11-09 Date Released: 2024-11-17 CityStrides.com Holly Jolly Fun Run 5k Mesa Marathon TCS Toronto Waterfront Half Hamilton Half Intro Song Info Bonsaye - Work of Art (Inst...

In this episode, Conor and YüBaí recap both the 2024 Paris Olympics and the BlackToe Night of PBs! Link to Episode 21 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2024-08-10 Date Released: 2024-11-09 2024 Paris Olympics Blacktoe Night of PBs Results Intro Song Info Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

In this episode, Conor and YüBaí chat about Conor's recent engagement, his marathon debut announcement, the US Olympic trials, Grand Slam Track and more! Link to Episode 20 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2024-07-01 Date Released: 2024-09-18 US Olympic Trials Drew Hunter, The Greatest Comeback In H.S. History, Anchors...

In this episode, Conor and YüBaí chat about the Prefontaine Classic, YüBaí’s 5k time trial, the Sporting Life 10k and more! Link to Episode 19 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2024-05-25 Date Released: 2024-06-09 2024 Prefontaine Classic Nobody Asked Us Podcast with Kara Goucher & Des Linden CITIUS MAG Podcast Backstraig...

In this episode, Conor and YüBaí chat about the 2024 Toronto Bum Run and Toronto Half Marathon, racing in the rain, racing solo and more! Link to Episode 18 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2024-05-06 Date Released: 2024-05-24 Bubba Baloo’s (Prince George) SWAP: Some Work, All Play Bum Run 2024 Results Toronto Half Marathon...

In this episode, Conor and YüBaí chat about the Boston Marathon live, YüBaí's 1:27 Half, the Chilly Half, the Achilles 5k, Caitlin Clark and more! Link to Episode 17 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2024-04-15 Date Released: 2024-05-04 Boston Marathon 2024 Results YuBai’s 1:27 Half Chilly Half 2024 Results Nobody Asked...

In this episode, Conor and YüBaí interview Romain Carette about his path to his recent 2:22 marathon in Valencia, his upcoming races and his goal of running all 7 major marathons in 2025! Link to Episode 16 on Website About the Guest Romain Carette is a French runner who has been living in Toronto (Canada, ON) and working for Stinson Design since June 2021. He will turn 35 in 2025, the year he pla...

In this episode, Conor and YüBaí chat about the US Olympic Marathon Trials while failing to watch them, chat about recent trips to Vegas and Costa Rica and recap the 3M Half Marathon! Link to Episode 15 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2024-02-03 Date Released: 2024-02-14 CITIUS MAG Podcast CITUS Mag: U.S. OLYMPIC MARATHON T...

In this episode, Conor and YüBaí chat about YüBaí joining BlackToe, races including the Holly Jolly Fun Run, Black Toe Holiday 10k, San Diego Half, goals for 2024 and more! Link to Episode 14 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2023-12-22 Date Released: 2024-01-12 Toronto TCS 2023 Marathon San Diego Half San Diego Half Results...

In this episode, Conor and YüBaí chat about the Twilight Tracksmith 5k, the SuperPower 5k, the 2023 World Athletics Championships, the Diamond League Final and more! Link to Episode 13 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2023-09-20 Date Released: 2023-09-22 Anteloupe Canyon VinWonders Nha Trang Twilight Tracksmith 5k Toronto Tw...

In this episode, Conor, YüBaí and Alison chat about how running affects your mental health and identity and finish with a recap of the 10KTO and a preview of Twilight Tracksmith 5K. Link to Episode 12 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2023-07-26 Date Released: 2023-08-02 CityStrides.com Grant Fisher Podcast - The Halfstep Pod...

In this episode, Conor, YüBaí and Alison discuss Conor’s 1st place finish in the Meaford 5k, the USATF Outdoor Championships, the best snacks, the Krispy Kreme Challenge and more! Link to Episode 11 on Website Social Conor Hoekstra - IG Conor Hoekstra - Strava YüBaí Liu - Strava Show Notes Date Recorded: 2023-07-10 Date Released: 2023-07-12 Seasonal Affective Disorder CityStrides.com Meaford 5k Me...