Runnah: Running Cape Cod, Massachusetts, and Beyond!

Julianna Coughlin with The Falmouth Running Club and Falmouth Community TV
  • 5.0 (5)
  • Fitness
  • Updated Biweekly

Welcome to Runnah, running on Cape Cod, Massachusetts and beyond! Hosted by Julianna Coughlin, an avid marathon runner with a quirky sense of humor and a deep passion for the sport, this podcast is your go-to resource for everything running on the Cape and beyond! Whether you’re a seasoned marathoner or just lacing up your first pair of running shoes, Julianna’s fun and engaging style will keep you entertained and inspired. Each episode delves into local races, tips on the best routes, where to find the closest bubblah, and more wicked smaht stuff!

  1. 3d ago

    From Ironman to Race Director: Ron Chapman

    In this episode of Runnah, I sit down with Ron Chapman, a familiar face in the Cape Cod running community who somehow manages to wear approximately 47 different running hats. Ron is an Army combat veteran, marathoner, endurance triathlete, race director, and longtime member of the Falmouth running community. We talk about his journey through endurance sports, including marathons, Ironman triathlons, and what continues to motivate him to take on new challenges. We also chat about what it's like being involved behind the scenes of some of Cape Cod's favorite races. Ron serves as the Race Director for the Paul White Memorial Road Race and Surf Drive Mile, the Course Coordinator for the Cape Cod Marathon, the Military Liaison for the Falmouth Road Race, and the Vice President of the Falmouth Running Club. Oh, and somewhere in there, we also talk about his new role as the Race Director for the Ruck4HIT and why giving back to the veteran community is important to him. From racing to race directing and everything in between, this episode is a fun conversation with someone who has truly made running and endurance sports a huge part of his life. 🏃 Ron's journey as a marathoner and endurance athlete 🏊 Completing six Ironman triathlons 🇺🇸 His experience as an Army combat veteran 🏁 What it's like to organize races behind the scenes 🌊 The Cape Cod running community 🎒 His new role as Race Director for Ruck4HIT 😂 And plenty of running-related chit-chat along the way! Paul White Memorial Road Racehttps://runsignup.com/Race/Events/MA/NorthFalmouth/PaulWhite481MileRoadRace Surf Drive Milehttps://falmouthrunningclub.org/races/surf-drive-mile/ Cape Cod Marathonhttps://capecodmarathon.com/races/cape-cod-marathon/ Falmouth Road Racehttps://falmouthroadrace.com/ Ruck4HIT | Heroes In Transitionhttps://heroesintransition.org/ruck4hit/ 📧 runnahpod@gmail.com📱 Instagram: @runnahpod Have a guest suggestion, sponsorship inquiry, or a running story you'd like to share? I'd love to hear from you! If you enjoyed this episode, don't forget to subscribe, leave a review, and share it with someone who loves the Cape Cod running community! #Runnah #CapeCodRunning #FalmouthRunning #RunningPodcast #MarathonRunning #IronmanTriathlon #EnduranceAthlete #RaceDirector #FalmouthRunningClub #CapeCodMarathon

    From Ironman to Race Director: Ron Chapman

  2. 6d ago

    Cape and Islands Race Schedule September 2026

    Sunday, September 13: Cape Cod Canal 10K Time: 7:30 AM Location: Bourne Scenic Park, 370 Scenic Highway, Bourne, MA Website: capecodcanal10km.com Fun fact: The race takes runners along the iconic Cape Cod Canal! Sunday, September 13: Eastham Windmill Weekend Road Race 5K Time: 8:00 AM Location: First Encounter Beach, Eastham, MA Website: RunSignup Fun fact: Fifty percent of this year's race proceeds will benefit the Kit & Jerry Foundation for Good. Saturday, September 19: Canal Day 5K Time: 9:15 AM Location: Buzzards Bay Recreation Area, 90 Main Street, Buzzards Bay, MA Website: southshorerace.com/canal-day-5k Fun fact: The race offers age group awards from 10 and under all the way through 70-plus! Sunday, September 20: Captain Gerald F. DeConto Memorial 5K Run & Walk Time: 9:00 AM Location: Stop & Shop Plaza, 65 Route 6A, Sandwich, MA Website: geralddeconto5k.com Fun fact: The race supports a memorial scholarship fund that has been awarding scholarships since 2002. Saturday, September 26: 5K for the Children Time: 10:00 AM Location: Pleasant Street Beach, 1 Sea Way, West Harwich, MA Website: RunSignup Fun fact: The race benefits both Shriners Children's and St. Jude Children's Research Hospital, plus participants can enjoy an after-party after the race! Training Tip: Fall is coming, but its stil hot, so even if you aren't sweating as much, you still need to hydrate before, after, and during your runs.  Mantra: I’m coming in hot - literally, this month will start hotter than it ends, and as the humidity drops, you’ll start feeling faster and realize you’ve been getting fitter all summer (whether it felt like it or not). Email: RunnahPod@gmail.com Instagram: @RunnahPod

    Cape and Islands Race Schedule September 2026

  3. Aug 25

    Running Falmouth With the Boston Bulldogs. - Owen Doherty LIVE at the 2026 Falmouth Road Race Expo

    In this special live episode of Runnah from the 2026 Falmouth Road Race Expo, I sit down with Owen Doherty, a member of the Boston Bulldogs Running Club, for a conversation about running, community, ADHD, and finding your place in the sport.We talk about how ADHD shapes Owen's experience with running, what running can offer beyond pace and finish times, and the bigger question: what actually makes you a "runner"?Is it how fast you are? How many miles you run? How many races you've finished?Or is it simply showing up, putting one foot in front of the other, and finding a community where you feel like you belong?Owen and I also talk about the importance of finding your people in the running community, and how the right running group can turn a solo sport into something much bigger.The Boston Bulldogs Running Club is a community built around connection and support, with weekly runs and programs designed to help people build wellness and community. Their motto says it beautifully: "In isolation we suffer, through connection we heal."This conversation is a reminder that there isn't one right way to be a runner. You don't have to look, run, or train like anyone else to belong.Follow Owen📱 Instagram: @iseeitinusLearn More About the Boston Bulldogs Running Club🐾 Boston Bulldogs Running ClubConnect with Runnah📧 runnahpod@gmail.com📱 Instagram: @runnahpodHave a guest suggestion, sponsorship inquiry, or your own running story to share? I'd love to hear from you!If you enjoyed this episode, subscribe, leave a review, and share it with someone who needs the reminder that they already belong in the running community.#Runnah #FalmouthRoadRace #BostonBulldogs #RunningCommunity #ADHD #ADHDRunners #RunningPodcast #RunYourOwnRace #FalmouthRunning #RunningMotivation

    Running Falmouth With the Boston Bulldogs. - Owen Doherty LIVE at the 2026 Falmouth Road Race Expo

  4. Aug 22

    Challenge Expectation - Chris Koch LIVE at the Falmouth Road Race Expo 2026

    What does it really mean to do hard things? In this special live episode of Runnah from the 2026 Falmouth Road Race Expo, I sit down with Chris Koch for a conversation about perseverance, perspective, community, and redefining what we think is possible. Chris was born with tetra-amelia syndrome, a rare condition that prevents the development of arms and legs. From the outside, many people see limitations. Chris sees opportunity. He often says: “If I can do it, you can too.” And when you hear his story, those words take on a whole new meaning. Chris has traveled the world, worked on his family farm, become a motivational speaker, and completed races in his own unique way, using a longboard skateboard to move down the course with determination, humor, and a huge smile. This year marks Chris's first-ever Falmouth Road Race, and we talk about what drew him to this iconic event, the joy of trying new things, and why sometimes the hardest challenges become our greatest stories. We also dive into: 🏃 What it means to do hard things🛹 Chris's unique approach to racing and adaptive sport🌎 Why perspective can change everything😂 The role humor plays in overcoming challenges💙 Finding connection and community through running✨ Why "normal" looks different for everyone Chris doesn't spend much time thinking about what he can't do. Instead, he focuses on what he can do, and encourages others to do the same. This conversation is a powerful reminder that courage doesn't always look the way we expect, and that we're all capable of more than we think. 📱 Instagram: https://www.instagram.com/ifican.chriskoch/ 🌐 https://www.ifican.ca/ 📧 runnahpod@gmail.com📱 Instagram: https://www.instagram.com/runnahpod/ Have a guest suggestion, sponsorship inquiry, or your own running story to share? I'd love to hear from you! If you enjoyed this episode, please subscribe, leave a review, and share it with someone who needs a reminder that difficult things are often worth doing. #Runnah #ChrisKoch #IfICan #FalmouthRoadRace #AdaptiveAthlete #RunningCommunity #Motivation #DoHardThings #Inspiration #AdaptiveSports #RunningPodcast

    Challenge Expectation - Chris Koch LIVE at the Falmouth Road Race Expo 2026

  5. Aug 18

    We Need More Adaptive Athletes and Disability Advocates: Mary MacDonald LIVE at the Falmouth Road Race Expo

    In this special live episode of Runnah from the 2026 Falmouth Road Race Expo, I sit down with Mary MacDonald, an incredible adaptive athlete whose journey is a powerful reminder that sport can completely change the way we see ourselves and what's possible. Mary is a 2021 National Miss Amazing, a multi-time National Youth Gold Medal winner, a para powerlifting record holder, and the 2026 Sports ’N Spokes Junior Athlete of the Year. Sports ’N Spokes recently featured Mary as its 2026 Junior Athlete of the Year, highlighting her achievements in adaptive sport. Mary is also the 2026 Massachusetts Miss Amazing, using her platform to advocate, inspire, and show what athletes with disabilities can accomplish. In this conversation, we talk about Mary's journey from 200+ pounds to 125 pounds through adaptive sports, the role athletics has played in her life, competing at the highest levels, setting records, and what it means to find confidence and strength through sport. We also talk about the importance of adaptive athletics, representation, and creating opportunities for people with disabilities to discover what they're capable of. This is one of those conversations that goes far beyond running. It's about finding your sport, finding your strength, and refusing to put a ceiling on your dreams. Mary Massachusetts Miss Amazing:@massachusettsmissamazing on Instagram runnahpod@gmail.comInstagram: @runnahpod Have a guest suggestion, sponsorship inquiry, or your own running story to share? I'd love to hear from you! If you enjoyed this episode, subscribe, leave a review, and share it with someone who needs a reminder that their possibilities are bigger than their limitations. #Runnah #MaryMacDonald #AdaptiveAthlete #AdaptiveSports #ParaPowerlifting #MissAmazing #SportsNSpoKes #FalmouthRoadRace #FalmouthRunning #DisabilityAthlete #AdaptiveAthletics #RunningPodcast

    We Need More Adaptive Athletes and Disability Advocates: Mary MacDonald LIVE at the Falmouth Road Race Expo

  6. Aug 11

    Running is YOUR Community with Katrina

    What happens when we stop comparing our running journey to everyone else's? In this episode of Runnah, I sit down with Katrina, a member of the Falmouth Running Club, for a conversation about body positivity, running, community, and learning to appreciate our own progress. We talk about what it means to feel comfortable and confident in your body, how being part of the Falmouth running community has helped us grow, and the trap of constantly comparing our pace, mileage, bodies, and accomplishments to other runners. Because the truth is, the only runner we really need to compete with is the person we were yesterday. Running has given both of us so much more than finish lines and race times. It's helped us build confidence, challenge ourselves, find community, and discover versions of ourselves we didn't know were there. This is a conversation about running, but really, it's about learning to give yourself credit for how far you've come. Contact Runnah: runnahpod@gmail.comInstagram: @runnahpod Have a guest suggestion, sponsorship inquiry, or your own running story to share? I'd love to hear from you! If you enjoyed this episode, subscribe, leave a review, and share it with another runner who needs the reminder that their journey doesn't have to look like anyone else's. #Runnah #FalmouthRunningClub #FalmouthRunning #BodyPositivity #RunningCommunity #RunningPodcast #WomenWhoRun #RunningJourney #RunYourOwnRace

    Running is YOUR Community with Katrina

  7. Aug 8

    Top Secret Falmouth Road Race Tips They Don't Tell You! | Race Weekend Guide (2026 Edition)

    Running the ASICS Falmouth Road Race? Whether it's your first time or your tenth, there are a few race weekend secrets that can make your experience smoother, less stressful, and a whole lot more enjoyable. As someone who's run the Falmouth Road Race 12 times, I'm sharing the insider tips I wish someone had told me before my first race. From navigating the Expo with smaller crowds to preparing for the infamous Cape Cod heat and humidity, these are the practical tips that can make a big difference on race day. In this episode: 🏃 Why Thursday is the best day to visit the Expo, especially if you prefer smaller crowds or have sensory sensitivities 🎽 Did you know someone else can pick up your race bib? I'll explain how this can save you time and stress. ☀️ Why training in heat and humidity is one of the most important parts of preparing for the Falmouth Road Race. 💧 My hydration strategies for one of the hottest road races in New England. 🌊 Why you should make time to visit Surf Drive before or after the race... it's one of the most beautiful spots in Falmouth! 💨 Don't let the ocean fool you. Surf Drive isn't nearly as breezy as you might expect, and race day can feel much hotter than the forecast suggests. 👟 Why I recommend wearing grippy shoes and taking the Shining Sea Bikeway to walk to the start instead of the road. Plus, plenty of race weekend advice from a local who knows the course, the community, and what makes this race so special. Learn More About the Falmouth Road Race: https://www.falmouthroadrace.com/ Connect with Runnah: runnahpod@gmail.com https://www.instagram.com/runnahpod/ Have a guest suggestion, sponsorship inquiry, or a race you'd like me to cover? I'd love to hear from you! If you found these tips helpful, please subscribe, like, and share this episode with a friend who's running Falmouth this year! #FalmouthRoadRace #ASICSFalmouthRoadRace #FalmouthMA #CapeCodRunning #RunningTips #HalfMarathonTraining #RoadRunning #RaceDayTips #RunningPodcast #NewEnglandRunning #Runnah

    Top Secret Falmouth Road Race Tips They Don't Tell You! | Race Weekend Guide (2026 Edition)

  8. Aug 4

    Most Runners Never Think About This… How We Keep You Hydrated at the Cape Cod Marathon

    What does it take to keep thousands of marathon runners fueled, hydrated, and moving toward the finish line? In this episode of Runnah, I sit down with Ed, the Water Stop Coordinator for the Cape Cod Marathon, to go behind the scenes of one of the most important parts of race day. From coordinating volunteers and managing water and electrolyte stations to preparing for the unexpected, Ed shares what it really takes to keep marathon aid stations running smoothly. We also discuss common mistakes runners make at water stops, how volunteers prepare for race day, and why these teams are such an essential part of every successful marathon. Whether you're running the Cape Cod Marathon, your first marathon, or simply want to learn what goes on behind the scenes of a major road race, this episode offers a new appreciation for the volunteers who help every runner reach the finish line. In this episode: 🏃 What goes into planning marathon water stops💧 How aid stations are organized on race day🙌 The incredible volunteers behind the Cape Cod Marathon🏅 Tips for runners using marathon aid stations🌊 Behind-the-scenes stories from one of New England's most scenic marathons Register for the Cape Cod Marathon: https://capecodmarathon.com Contact Runnah: runnahpod@gmail.comInstagram: https://www.instagram.com/runnahpod/ If you enjoyed this episode, be sure to subscribe, leave a review, and share it with your running friends! #CapeCodMarathon #Marathon #RunningPodcast #RoadRunning #MarathonTraining #RunningCommunity #AidStation #Volunteers #NewEnglandRunning #Runnah

    Most Runners Never Think About This… How We Keep You Hydrated at the Cape Cod Marathon
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About

Welcome to Runnah, running on Cape Cod, Massachusetts and beyond! Hosted by Julianna Coughlin, an avid marathon runner with a quirky sense of humor and a deep passion for the sport, this podcast is your go-to resource for everything running on the Cape and beyond! Whether you’re a seasoned marathoner or just lacing up your first pair of running shoes, Julianna’s fun and engaging style will keep you entertained and inspired. Each episode delves into local races, tips on the best routes, where to find the closest bubblah, and more wicked smaht stuff!

Information

  • Creator
    Julianna Coughlin with The Falmouth Running Club and Falmouth Community TV
  • Years Active
    2024 - 2026
  • Episodes
    192
  • Rating
    Explicit
  • Copyright
    © Julianna Coughlin with The Falmouth Running Club and Falmouth Community TV
  • Show Website
    Runnah: Running Cape Cod, Massachusetts, and Beyond!

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