Young Hearts Run Free Podcast

Steven Watt
  • 5.0 (2)
  • FITNESS
  • UPDATED BIWEEKLY

The thoughts and chat of John Cassidy and Steven Watt (and a range of guests) as they give their take on the world of running, marathoning and ultra marathoning.

  1. Sarah Perry - Season 14 Eps 20

    FEB 6

    Sarah Perry - Season 14 Eps 20

    It’s time for the Season 14 finale episode featuring backyard ultra runner world champion Sarah Perry. What a way to sign off season 14? We welcome back Sarah Perry for her third appearance on the podcast. Following Sarah’s previous milestones discussed on the show, running 41 yards at Rasselbock and then setting a UK women’s record with 59 yards at the Backyard Ultra World Team Championships, the boys dive into Sarah’s latest monumental achievement: completing 95 yards at the iconic Big's Backyard Ultra in Tennessee. Sarah shares an inside look at the magic of running in Lazarus Lake’s backyard, her battle with unexpected back pain, the science of micro-napping, and her subsequent course record performance at The Hill just six weeks later. Key Chaterations The Progression to 95 Yards: A look back at Sarah’s journey from 41 to 59, and finally to 95 yards at Big's.Preparing for Big's: Sarah discusses going "all in" for the opportunity to test her limits against the world's best backyard runners.Pushing Through Pain: Dealing with debilitating back pain during the race and the mental struggle of stopping just shy of 100 yards.The Atmosphere at Big's: What it’s like to run in Laz’s backyard and the uniqueness of the event.Course Logistics: The difference between the technical day loop in the woods and the night loop on the road.Backyard Admin & Scran: Sarah’s routine for fluids, nutrition (including American Applewood mash), and managing a shared camp space.The Sleep Strategy: Lessons learned about gear (bringing a bed next time!) and mastering the "micro-nap" to avoid sleep deprivation.Hallucinations and the 4th Night: Sarah describes the mental state of runners as they crack during the final stages of the race.Transition to The Hill: Breaking down the logistics of her 55 and a bit lap performance at The Wrekin in Shropshire.The Winter Spine: In January 2026 Sarah won the Winter Spine Challenger South MRT race. We hear all about what it takes to compete in such an arduous adventure.Sarah on Instagram ⁠Megan Boxall Run Britain Tracker

    1h 31m
  2. A conversation with Beth Pascall - Season 14 Eps 19

    JAN 30

    A conversation with Beth Pascall - Season 14 Eps 19

    In this episode, John and Steven sit down with one of the most accomplished ultra runners in the world, Beth Pascall. Known for her calm demeanour (earning her the school nickname "Millpond"), Beth shares her journey from medical school rowing to shattering course records at Western States and the Bob Graham Round. We dive into the mental and physical grit required to win iconic races in gruelling conditions and what it’s like to balance a career as a paediatrician with elite-level athletics. Career highlights 2021 Western States 100 Champion: Finished first female in a time of 17:10:41. Bob Graham Round Record Holder (2020): Set a then-record of 14:34:26, shaving 50 minutes off Jasmin Paris’s time. Spine Race Winner: Winner of the notoriously difficult winter Spine Race. Cape Wrath FKT: Completed the trail with Damien Hall in 4 days, 9 hours, and 43 minutes. Key Topics and Highlights The "Millpond" Mentality Beth explains how her naturally calm personality has been an asset in ultra running. Despite the high stakes of world-class competition, she views herself as a "normal person" and remains largely unphased when racing against global superstars. The 2021 Western States Victory Beth recounts her legendary 2021 win during one of the hottest years in the race's history. The "Wobble": She admits to having a major physical struggle at Mile 70 due to the heat, where she actually had to sit down for a few minutes to lower her core temperature. The Finish: She didn’t feel certain of the win until Mile 94 when she learned she had a significant gap over second-place finisher Ruth Croft. The Bob Graham Round: Beth describes her record-breaking Bob Graham Round as her most enjoyable running experience. She talks about how the running community comes together to support a single runner, featuring pacers and volunteers who were, in many cases, total strangers. Nutrition and the Evolution of the Sport The conversation explores how much sports science has changed in just a few years. Beth discusses the trend of high-carbohydrate intake (90g+ per hour) and shares her sceptical but open-minded take on modern supplements like ketones and bicarb. Technical Terrain Over Flat Roads Despite winning flat races like the 24-hour Self-Transcendence, Beth admits she doesn't actually enjoy road running. She highlights the Glencoe Skyline as her favourite type of "gnarly" course. Beth on Instagram Megan Boxall Run Britain Tracker

    1h 27m
  3. Just the two of us, some reflections - Season 14, Eps 18

    JAN 23

    Just the two of us, some reflections - Season 14, Eps 18

    In this "2 Of Us" episode, Steven Watt and John Cassidy catch up on recent winter running highlights, provide a comprehensive wrap-up of the brutal conditions at the Winter Spine Race, and reveal their own massive running and fundraising goals for the upcoming season. Discussions include: Looking back at "Running Rants," the "UN Awards," and the challenge to create creative Strava art.Five Star Run Club: Celebrating the 10th anniversary of the running initiative in Auchterarder founded by Steven’s wife, Fiona.The Nigel Barge Race: John recaps his 56-minute finish at the Maryhill event and his goal of finishing before a specific one-hour playlist ended.Winter Spine Race Roundup: A detailed breakdown of results across all distances, including the 268-mile full spine won by Sebastian Raichon and Anna Troup.Major Announcement: John reveals he has signed up for the Summer Spine Challenger South (108 miles) this June.Fundraising for CALM: John discusses his motivation for supporting the Campaign Against Living Miserably (CALM) and his commitment to not cutting his hair until the end of the year to raise suicide awareness.Road to Paris: Steven announces his return to racing at the Paris Marathon in April, fundraising for the Rooprai Spinal Trust (RST).Megan Boxall’s UK Run: Highlighting Megan’s incredible journey running the circumference of the UK (200 marathons in 200 days) for the Samaritans.Arc of Attrition: A look ahead to the upcoming winter ultra in Cornwall. Megans tracker: YBTracking Viewer - 200 Marathons 200 DaysMegans InstagramJC's FundraiserEnjoy

    35 min
  4. Debbie Martin Consani on the Winter Spine Race - Season 14 Eps 17

    JAN 14

    Debbie Martin Consani on the Winter Spine Race - Season 14 Eps 17

    In this episode, we welcome back ultrarunning legend Debbie Martin Consani for her 9th (NINTH) appearance on the show. As the 2026 Winter Spine Race unfolds, Debbie provides her expert perspective on what makes this nasty 268-mile trek along the Pennine Way so unique. From the deep thaw slush of the current race to her own legendary 2022 victory, Debbie shares insights on gear, the psychology of 'being bothered,' and why sometimes the best race plan is having no plan at all. Key Highlights & Topics The Current "Thaw" Year: Debbie discusses how the 2026 race transitioned from heavy snow to a deep thaw, creating treacherous slush and rising river levels. The "Nasty" Pennine Way: A deep dive into why this trail is particularly arduous, featuring the mud suction that can cause shin issues. The Philosophy of "Be Bothered": Insights into race management and the importance of self care e.g. if your feet/hands are cold, be bothered to fix this before it becomes a race ending problem. Breaking News: Discussion regarding Sarah Porter who was removed from the Spine Race for safety reasons due to threats related to her charitable work. See link at the end of show notes. Fuelling 268 Miles: Debbie reveals her go-to calorie-dense snacks, including Bournville chocolate and 500-calorie flapjacks. Reliving the 2022 Win: Debbie reflects on her victory, finishing in 104 hours with only 7 hours of sleep across four and a half days. As discussed, the Run Ultra Sarah Porter interview

    1h 19m
  5. 2025 UnAwards - Part 2 including Running Rants

    JAN 9

    2025 UnAwards - Part 2 including Running Rants

    Yer running rants Yer dialect dictionary entries Yer gid c**t o' the year It's aw aboot you...ken

    1h 43m
  6. 2025 UnAwards - Part 1

    12/31/2025

    2025 UnAwards - Part 1

    It's part one. It's long, you made it happen, it's brilliant...

    2h 26m
  7. Morag Millar on Chasing PBs - Season 14 Eps 14

    12/19/2025

    Morag Millar on Chasing PBs - Season 14 Eps 14

    Vote in the UnAwards2025 We sit down with Scottish running superstar Morag Millar for an honest, engaging and fun chat! Morag dives into her journey from a football-obsessed kid (opposing parents thought she was a boy) to becoming a European Junior champion. She reveals about her Commonwealth Games race (mostly powered by... aqua jogging?)Morag also gets seriously personal about balancing elite training with motherhood and the magical power of pelvic floor physios. We chat about:• The Traumatic Truth: She only took up athletics to get faster for football, but the coach's promise of fewer injuries was definitely a lie!• The Aqua Games: How running the Commonwealth Games 1500m final at 19 was less about training and more about surviving off an intense aqua-jogging regime.• The Unforgettable Snack: Morag talks about a 'massive' ball of meat on a stick in Estonia!• "My Old Body" and the Grind: The only thing worse than a 12-mile Sunday long run is the fear of accidentally throwing out your treasured Scotland jersey during a house clear-out.• From C-Section to Super-Mum: The emotional and amazing story of her second birth, the incredible care she received, and why pelvic health physio is a non-negotiable priority for running mums.• 40 is the New 5K PB: Morag is in a race against the clock (and her 40th birthday!) to snag a spot on the V35 all-time list before being forced to dominate the V40 category.• The Real MVP: Morag reveals the secret to balancing elite training, clinic work, and two young kids: a massive support team of magical grandparents. Rejuvenation by Dr Morag Blair Inglis PT Photo credit: Bobby Gavin ⁠Vote in the UnAwards2025⁠

    1h 33m
  8. The UnAwards 2025 - Season 14 Eps 13

    12/12/2025

    The UnAwards 2025 - Season 14 Eps 13

    It's time, The YHRF UnAwards are officially open for you entries, submissions, call them what you want...geez it using the link below! UnAwards 2025

    23 min
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Ratings & Reviews

5
out of 5
2 Ratings

About

The thoughts and chat of John Cassidy and Steven Watt (and a range of guests) as they give their take on the world of running, marathoning and ultra marathoning.

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