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Recent episodes
Why 80% of Runners Get Injured (And How to Make Sure You Aren’t One of Them)
Jan 12, 2026
21m 17s
The Science Behind Zone 2 Training and VO2 Max Sessions
Dec 22, 2023
Unknown duration
Turbocharge Your Run: Unleashing the Power of Speed Ladder Intervals
Dec 1, 2023
Unknown duration
Elevating Your Running Performance with Mindful Strides
Nov 24, 2023
Unknown duration
5 minute Intervals to Improve Your Half Marathon Time!
Sep 6, 2023
Unknown duration
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 1/12/26 | Why 80% of Runners Get Injured (And How to Make Sure You Aren’t One of Them)✨ | running injuriesprevention+3 | — | Why 80% of Runners Get Injured (And How to Make Sure You Aren’t One of Them) | — | runnersinjuries+3 | — | 21m 17s | |
| 12/22/23 | The Science Behind Zone 2 Training and VO2 Max Sessions | Welcome to the Run Better with Ash blog, where we explore the science and art of becoming a more efficient and healthier runner. Today, we delve into the dynamic world of Zone 2 training and VO2 Max sessions, uncovering the magic that happens when you strike the perfect balance. ONLINE RUNNING COACHING WITH ME: runbetterwithash.com ashfoster1983@gmail.com | — | ||||||
| 12/1/23 | Turbocharge Your Run: Unleashing the Power of Speed Ladder Intervals | Hey runners, welcome back to Run Better with Ash! Today, we're diving into a high-energy coaching session that's sure to elevate your running game – Speed Ladder Intervals. Warm-Up (1 km): Begin with an easy jog, priming your muscles for the intensity ahead. Intervals: 200 meters (Fast): Ignite the afterburners right out of the gate. 400 meters (Faster): Push the pace, challenging your comfort zone. 600 meters (Challenging): Find that sweet spot between speed and endurance. 800 meters (Fast): Dial it up for a powerful burst of energy. 600 meters (Challenging): Maintain intensity as you build resilience. 400 meters (Faster): Push yourself – you've got this! 200 meters (Fast): Finish strong with a sprint. Recovery (200 meters): Take it slow between each interval, allowing your body to recalibrate for the next burst. Cool Down (1 km): Wind down with an easy jog, aiding recovery and preventing stiffness. The Blueprint: Speed Ladder Intervals | — | ||||||
| 11/24/23 | Elevating Your Running Performance with Mindful Strides | Hey runners, Ash here from Run Better with Ash! Today, let's dive into a game-changer for your running journey – mindfulness. We'll explore how the union of mindful breathing and body awareness can be the secret sauce to not only boosting your running performance but also reducing the risk of injuries. | — | ||||||
| 9/6/23 | 5 minute Intervals to Improve Your Half Marathon Time! | FREE ALIGNMENT RUNNING DRILL: https://runbetterwithash.com/the-power-of-good-running-form-1 Picture yourself conquering the half marathon with ease, setting a personal best, and surpassing your own expectations. Speed intervals are the secret weapon to achieving these aspirations. They are not just any ordinary running workout; they are strategic bursts of intensity that target your cardiovascular system, enhance your aerobic capacity, and teach your body to maintain a steady pace during the race. This session will improve your half marathon time. Let’s get started… | — | ||||||
| 8/30/23 | Improve your running endurance with Buteyko Breathing | FREE ALIGNMENT RUNNING DRILL: https://runbetterwithash.com/the-power-of-good-running-form-1 We're diving headfirst into a run-changing technique that holds the key to unlocking your running potential: Buteyko Breathing. Yes, you heard it right! We're about to explore how tweaking the way you breathe can supercharge your endurance, elevate your oxygen utilisation, and rev up your running game. I’m living proof of the results of this breathing technique. I went from not being able to maintain my endurance for longer than 10 miles on flat roads to running the toughest Trail Half Marathons in Europe up mountains! So, my fellow runners, get ready to lace up your shoes and embark on a journey to transform your running experience. | — | ||||||
| 8/2/23 | Theres NO such thing as Perfect Running Form! | Picture this: a group of runners speeding effortlessly along a picturesque trail, their bodies perfectly aligned, their strides textbook-perfect. We've all seen those images, haven't we? The pursuit of the elusive "perfect" running form has consumed the minds of many runners and coaches alike. But what if I told you that there's no such thing as perfect running form? In this episode, I'll explore the notion that each human body is unique, with its own set of bones, muscles, cardiovascular system, and nervous system. This means that our running form will naturally vary from person to person. Instead of striving for a standardised ideal, we'll explore the importance of finding optimal elements within your own body and embracing the beauty of your individuality. Let’s get started… SUBSCRIBE TO MAILING LIST FOR FREE CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 7/27/23 | The Need for Speed: Why Runners Are Obsessed with Wanting to Run Faster | As humans, the desire to progress and better ourselves is deeply ingrained within us. It's a fundamental aspect of our nature to seek improvement and growth in every aspect of life. Its what has helped us survive and thrive on this planet! For us runners, this innate need for progress is often channeled into a single, tangible goal – running faster. In this episode I’m going to explore this obsession and see if we can feel a little better about our constant need for speed! Let’s get started… SUBSCRIBE TO MAILING LIST FOR FREE CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 7/14/23 | Lessons from the Summit: My Mountain Running Journey | It's been nearly a week since I crossed the finish line of the Snowdonia Trail Half marathon, and my body is still feeling the aftermath. My calves are sore, and my quads protest every time I rise from a chair. As I sit here at my laptop, jotting down notes for this episode, I can't help but reflect on the valuable insights I gained from this mountain run. Lessons that can be applied to all of our running journeys. Join me in this episode as I share my summit revelations. SUBSCRIBE TO MAILING LIST FOR FREE CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 7/5/23 | 3 Running Stamina Secrets | We all know that stamina is the key to unlocking new levels of endurance, but what if I told you there are secrets that can take your performance to unprecedented heights? These secrets have been carefully guarded by seasoned runners, coaches, and athletes in the know. Today, I’m pulling back the curtain and revealing these powerful techniques that can propel your running stamina to extraordinary levels. So let’s get started… SUBSCRIBE TO MAILING LIST FOR FREE CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
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| 6/28/23 | 5 Single Leg Exercises to Elevate Your Running Form | Join me as we uncover the fascinating ways in which balance training enhances brain health. Discover how incorporating balance exercises into your routine can improve neuroplasticity, cognitive function, brain volume, and emotional well-being. It's time to embrace the power of balance for a healthier, sharper, and more resilient brain and improve your running form! SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 6/21/23 | Your Running Posture is Wrong | If you are running with a slouched running posture it’s wrong! You are wasting energy and causing issues to your body that will lead to injury. If I see a client that has this posture I get excited. I get excited because I know we will make huge gains in their running form and massively reduce their injury risk. In this episode I’m going to talk about what a slouched posture is, how it may feel in your body so you can understand if you are slouching when you run. I’ll also give you things to look out for and I’m going to give you some coaching cues that will improve your running posture. So let’s get into this episode… SUBSCRIBE TO MAILING LIST FOR FREE CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 6/10/23 | This WILL Change Your Running | In this episode we're going to explore a topic that has the potential to change the way you approach your running. Many factors can impact our running performance and overall health, some of which we may overlook or not give enough attention. I’m going to be opening up your awareness to a specific factor that may surprise you in terms of its impact on your running. It MAY also challenge you to look differently at the way you unwind and socialise. So, stay tuned and get ready to discover how this one significant factor can make all the difference in your running journey. SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 5/31/23 | Top 5 Running Tips to Improve Your Running Speed | Welcome to the Run Better with Ash podcast, where I discuss all things running, from training tips to race day strategies. I'm Ash, your host and Personal Podcasting Running coach and in today's episode, I’m going to be sharing my top 5 tips to improve your running speed. If you're looking to take your running to the next level, then this episode is for you. Whether you're a seasoned runner or just starting out, these tips will help you run stronger, faster, and more efficiently. From proper foot contact to strengthening your glutes, I'll be covering all the key areas to focus on when trying to increase your running speed. So, grab your headphones and let's get started on my top 5 running tips. SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 5/25/23 | Race Day Preparation: Strategies for a Successful & Enjoyable Race Experience | In this episode, I'll provide you with five valuable tips that can enhance your race day preparation. I'll cover everything from familiarising yourself with the course to establishing a pre-race routine that puts you in the right mindset. I'll discuss the significance of rest and hydration, the importance of organising your gear, and the art of pacing yourself to maintain endurance throughout the race. So, whether you're a seasoned runner looking to refine your race day approach or a beginner gearing up for your first big event, this episode is packed with insights to help you create a solid race day plan. By implementing these strategies, you'll increase your chances of a successful and enjoyable race experience. Let’s get started… SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 5/17/23 | 3 TIPS to USE in your next Marathon for GUARANTEED SUCCESS | If you're someone who's planning to run a marathon or is simply interested in the world of marathon running, then you won't want to miss what i have in store for you. In this episode, I will be discussing 3 TIPS to USE in your next Marathon for GUARANTEED SUCCESS. These three tips are not only going to help you become a better runner, but they will also help you achieve your personal best in your next marathon. So, stick around to hear more about these tips and how you can apply them to your marathon training. SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 5/12/23 | You WILL get hurt if you do this, STOP! | In today's episode, I'll be discussing a crucial topic that every runner needs to pay attention to: the biggest mistake that runners make that can always leads to injury. I'll be diving deep into what this mistake is, how it impacts the body, and most importantly, how you can avoid it. So if you're looking to take your running to the next level, enjoy running more and stay injury-free, then you won't want to miss this episode. Let's get started! SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 5/3/23 | 5 Proven Ways to Stay Motivated During a Run | Today, I’m going to be exploring 5 Proven Ways to Stay Motivated During a Run. Whether you're a seasoned runner or just starting out, finding the motivation to keep going can be a real challenge. That's why I’ve put together this episode, to give you some tips and tricks to help you stay motivated and keep pushing yourself to reach your goals. SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 4/28/23 | How to Run Like Kipchoge | Eliud Kipchoge is a Kenyan long-distance runner who is widely regarded as one of the greatest marathon runners of all time. Kipchoge has won numerous accolades throughout his career, including winning the Olympic marathon gold medal at the 2016 Rio de Janeiro Olympics, and multiple victories in the London, Berlin, and Chicago marathons. He set the world record for the marathon with a time of 2:01:39 in Berlin in 2018. in this episode I will discuss the 4 things you can do to run more like Kipchoge. SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 4/20/23 | 10 Terrible Mistakes YOUR making when Running (part 2 of 2) | Are you a runner looking to improve your performance and reduce the risk of injury? Then you need to listen to this episode! As a running coach, I've seen the same mistakes made by runners time and time again. I want to help you to stop making those same mistakes. This is part 2 of 2, I'll be discussing numbers 6 to 10 in the 10 most common mistakes that could be damaging your running form and how to fix them. SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 4/10/23 | 10 Terrible Mistakes YOUR making when Running (part 1 of 2) | In today's episode, I’m going to be talking about the ten terrible mistakes that YOU might be making when running. Whether you're a seasoned pro or just starting out, there are always things you can do to improve your running performance and avoid injury. So, get ready to learn about the most common mistakes runners make and how you can avoid them. From Head Chasing to Not Breathing Correctly, I've got you covered. Let's get started! SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 4/3/23 | 3 Hidden Risks of Skipping Your Cool-Down Stretch | Do you cool down after a run?Are you one of those runners that skips the cool down? In this episode, let me try to convince you why it’s important to cool down properly and the hidden risks to skipping it. THIS EPISODE ON YOUTUBE: https://youtu.be/8GThfxDx51Q SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 3/27/23 | Pushing the Limits: 5 of the World's Toughest Races | Are you the type of person who constantly seeks to push yourself to new heights? Do you ever wonder just how far you can truly go before hitting your breaking point? Well, in today's episode, we're going to dive headfirst into the world of ultra running, where athletes take on some of the most gruelling races known to man in a quest to push their bodies to the absolute limit. We'll explore the mental and physical demands of these extreme events, and discover what motivates these runners to go above and beyond in pursuit of their goals. So, are you ready to push your limits? SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 3/24/23 |  Can I Keep Running With Plantar Fasciitis: Uncovering the Truth | Get ready for an intriguing exploration into the world of Plantar Fasciitis, ignited by the renowned American marathon runner, Ryan Hall. This isn't your ordinary analysis, my friend. Prepare yourself for a groundbreaking revelation that will leave you questioning everything you thought you knew about this condition. As I stumbled upon a captivating article, I was astonished by its bold proposal: a call to rename Plantar Fasciitis. SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
| 3/20/23 | Are running shoes supposed to be tight? What we can learn from Paula Radcliffe. | “Paula Radcliffe has admitted she may never be able to compete again after complications with a foot injury left her struggling to run.” (Reports the BBC back in March 2013) Stress fractures are one of the main perils of not getting it right with your running shoes. So, should you be wearing your shoes tighter or looser? What is the right amount? You’ll find out in this episode… SUBSCRIBE TO MAILING LIST FOR FREE VIDEO CONTENT HERE: https://www.subscribepage.com/runbetterwithash COACHING WITH ME... One-to-one Running Coaching (online/ in-person) message or follow: Email: ashfoster1983@gmail.com Follow: https://www.instagram.com/runbetterwithashfoster Web: www.runbetterwithash.com Send me an email about your running related issues and I'll do a free podcast episode to help you solve the issues you are facing. | — | ||||||
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