Couch to Coached- Running podcast

Rob Sillito and Ben Russell
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🎙 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: Real-life running advice for all abilitiesWeekly updates from Rob and Emma’s trainingListener questions and expert coaching insightsInterviews, cross-training tips, and injury preventionLoads of relatable laughs and honest motivation 📬 Got a question or a funny running story? Send it in — it might get featured in a future episode! Follow us on: Instagram: @couchtocoachedFacebook: Couch to coached – A running podcastTwitter/X: @couchtocoachedEmail: couchtocoached@outlook.comStrava- Couch to coached run club Hosted on Acast. See acast.com/privacy for more information.

  1. 5 with the listeners- Special guest Ed AKA readyeddierun

    7H AGO

    5 with the listeners- Special guest Ed AKA readyeddierun

    Couch to Coached – AWARD-WINNING Running Podcast 5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes. Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into: What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught them And joining us for this exciting episode is Ed AKA readyeddierun 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! Don’t forget: ✅ Follow us on Instagram ✅ Subscribe on YouTube ✅ Watch LIVE every Tuesday 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.

    31 min
  2. Manchester Marathon Training: Pacing, Consistency & Mental Strength

    5D AGO

    Manchester Marathon Training: Pacing, Consistency & Mental Strength

    Countdown to Manchester: Consistency, Confidence & Coaching This week on the award-winning Couch to Coached Running Podcast, Rob and Ben dive into the realities of marathon preparation as the Manchester Marathon edges closer. From track sessions and pacing strategies to cross-training and accountability, the pair reflect on the highs, the struggles, and the lessons learned along the training journey. Ben shares insights from his recent training progress, while Rob opens up about building consistency, improving pacing awareness, and finding confidence again in his running. The conversation explores how mental strength, community support, and coaching guidance all play a crucial role in preparing for a marathon. They also discuss the value of running familiar local routes, the importance of long runs and progression sessions, and why believing in the process can be just as important as the miles themselves. 🎧 Highlights include: The countdown to the Manchester MarathonWhy consistency is the foundation of marathon trainingTrack sessions, pacing strategies, and training disciplineThe benefits of cross-training for runnersBuilding confidence through progression runsThe mental side of marathon preparationCommunity support and rediscovering the joy of running A reflective, motivating episode about progress, patience, and trusting the training process—perfect for anyone preparing for a big race or working toward their next running goal. 📺 Watch us live on YouTube every Tuesday 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.

    59 min
  3. 5 with the listeners- Special guest Steph AKA Ginge_runs

    MAR 11

    5 with the listeners- Special guest Steph AKA Ginge_runs

    Couch to Coached – AWARD-WINNING Running Podcast 5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes. Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into: What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught them And joining us for this exciting episode is Steph AKA Ginge_runs 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! Don’t forget: ✅ Follow us on Instagram ✅ Subscribe on YouTube ✅ Watch LIVE every Tuesday 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.

    23 min
  4. Marathon Training & Pacing: Strength Work, Heart Rate Zones and an Accidental PB

    MAR 6

    Marathon Training & Pacing: Strength Work, Heart Rate Zones and an Accidental PB

    Marathon Training & Pacing: Strength Work, Heart Rate Zones and an Accidental PB 50,000 downloads, accidental PBs, and marathon miles — there’s a lot to unpack in this episode. Rob, Ben and Emma kick things off celebrating a huge milestone for the podcast before diving into their latest training weeks. From CrossFit sessions and track intervals to long-run strategies and heart rate zones, the trio break down what’s working, what’s hurting, and what’s helping them move closer to their goals. Emma shares how structured workouts, strength training, and pacing discipline are boosting her confidence — including a spontaneous race that turned into an unexpected personal best. The conversation also explores how mindset, recovery, and even the menstrual cycle can influence performance, highlighting why understanding your body is key to training smarter. Along the way there’s plenty of Couch to Coached honesty: the joy of tired legs after a good session, the importance of community support, and why having a coach can make all the difference when preparing for marathon season. A motivating episode about celebrating progress, trusting the process, and building confidence one run at a time. HighlightsCelebrating 50,000 podcast downloadsCrossFit and strength training for runnersHeart rate zones and smarter pacingThe impact of the menstrual cycle on performanceEmma’s accidental race and unexpected PBThe value of structured workouts and coachingCommunity support and training motivationLong runs and marathon preparation 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.

    1h 8m
  5. 5 with the listeners- Special guest Nina McDonald

    MAR 5

    5 with the listeners- Special guest Nina McDonald

    Couch to Coached – AWARD-WINNING Running Podcast 5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes. Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into: What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught them And joining us for this exciting episode is Nina McDonald 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! 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.

    43 min
  6. Marathon Training Update: Threshold Runs, Pacing & Staying Consistent

    FEB 27

    Marathon Training Update: Threshold Runs, Pacing & Staying Consistent

    Marathon Training Update: Threshold Runs, Pacing & Staying Consistent Threshold work, cold water plunges, and marathon miles — the training block is well underway. In this episode, Rob, Ben and Emma catch up on their latest running weeks, from Ben battling illness and consistency struggles to Rob’s strong miles and Couch to 5K leadership with Stoke Fit. The trio dive into what really matters right now: threshold sessions, long-run strategy, pacing discipline, and why “time on feet” is king during marathon prep. Emma brings the coaching lens as they discuss heart rate control, strength training, and the importance of adjusting your plan when life inevitably gets in the way. There’s also chat on cold water therapy, parkrun reflections, and the growing role of self-belief as race season approaches — all wrapped up with the usual Couch to Coached banter. A practical, honest episode about stacking good weeks and trusting the process. HighlightsBen’s illness and consistency challengesRob’s Couch to 5K and positive training weekThreshold pace and marathon prep insightsLong-run focus and pacing disciplineStrength training and plan adjustmentsCold water therapy experienceParkrun reflections and race prepTriathlon goals on the horizon 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.

    1h 10m
  7. 5 with the listeners- Special guest Dan Leggett (Sad Miles Club)

    FEB 25

    5 with the listeners- Special guest Dan Leggett (Sad Miles Club)

    Couch to Coached – AWARD-WINNING Running Podcast 5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes. Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into: What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught them And joining us for this exciting episode is Dan Leggett- Founder of the Sad Miles Club. 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! 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.

    29 min
  8. Running at 250%: Injury Comebacks, Marathon Training & Parkrun Banter

    FEB 20

    Running at 250%: Injury Comebacks, Marathon Training & Parkrun Banter

    Running at 250%: Injury Comebacks, Marathon Training & Parkrun Banter Weather chaos, injury comebacks, and Rob operating at 250% energy… it can only be Couch to Coached. In this week’s episode, Rob, Ben and Emma catch up on their latest training weeks, sharing the highs, setbacks, and laughs that come with marathon prep, ultra ambitions, and returning from injury. Rob kicks things off in full-force mode, reflecting on how his training is going, the mental boost running continues to give him, and why supporting others through Couch to 5K and local running groups adds so much purpose to the journey. As always, his mix of humour, honesty, and community spirit sets the tone for the episode. Ben opens up about his careful return to running after injury, why “testing the waters” matters, and the importance of pacing and structured progression. Emma shares her own ups and downs, including thriving in cold weather, rolling her ankle mid-run, and approaching her upcoming ultra with the mindset of treating it as a fun day out rather than pure pressure. The trio dive into recovery, pacing strategies, parkrun check-ins, and the competitive spirit runners can’t quite switch off — alongside reflections on triathlon training, upcoming races, and the deeper meaning charity and community bring to running. Packed with humour, realism, and motivation, this episode is a reminder that progress isn’t always linear — but with the right people around you, you’ll keep moving forward. To utilise Robs Brand ambassador discount for Ruun Athletic Apparel- use code RUNNINGROB for 10% discount. sign up for the Protein Rebel Running Festival here- running festival 2026 – Protein Rebel UK HighlightsRob’s “250% energy” and community-driven motivationRunning through cold, heat, and unpredictable weatherBen’s return to training after injuryWhy pacing is everything in marathon prepEmma treating her ultra marathon as a “fun day out”Managing setbacks like ankle rolls and nigglesThe mental side of recovery and resilienceParkrun as a perfect performance gaugeCouch to 5K support and community engagementTriathlon goals, charity events, and what’s next Hosted on Acast. See acast.com/privacy for more information.

    1h 11m
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About

🎙 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: Real-life running advice for all abilitiesWeekly updates from Rob and Emma’s trainingListener questions and expert coaching insightsInterviews, cross-training tips, and injury preventionLoads of relatable laughs and honest motivation 📬 Got a question or a funny running story? Send it in — it might get featured in a future episode! Follow us on: Instagram: @couchtocoachedFacebook: Couch to coached – A running podcastTwitter/X: @couchtocoachedEmail: couchtocoached@outlook.comStrava- Couch to coached run club Hosted on Acast. See acast.com/privacy for more information.

Information

  • Creator
    Rob Sillito and Ben Russell
  • Years Active
    2022 - 2026
  • Episodes
    261
  • Rating
    Explicit
  • Copyright
    © Rob Sillito and Ben Russell
  • Show Website
    Couch to Coached- Running podcast