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The Endure Stronger Podcast

The Endure Stronger Podcast

By Endure Stronger
Sam MacIntosh and Laura Rutterford discuss nutrition, strength training, and mindset for runners. Featuring very special guests every other week.

Send your questions to sam@endurestronger.com and we’ll answer them on air!
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17. How to Run Free of Injury with Paul Hobrough

The Endure Stronger Podcast

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20. Should You Run Barefoot?
Since Chris McDougall's seminal book "Born to Run" was published in 2009, a lot of runners have been wondering: "Should I go barefoot?"⁣ ⁣  The answer is: it depends. ⁣ ⁣  This week on the Endure Stronger podcast, we discuss all things barefoot running, including:⁣ ⁣ - What the barefoot movement gets right about our natural ability to run⁣ ⁣  - How going barefoot can lead to a reclamation of our natural running mechanics, and also:⁣ ⁣  - How minimising our shoewear can wake up our feet, reducing injuries and create all-round stronger runners.⁣ ⁣  We also discuss:⁣ ⁣  - How returning to ancestral running isn't as seamless in a modern, pavement-filled environment⁣ ⁣  - What running trainers can do for your running if your movement quality is sound, and⁣ ⁣  - What a lot of runners get wrong (and wind up MORE injured) when they try going barefoot.⁣ ⁣  Our take? We think it's best to walk around in minimal shoes most of the time, and running in them some of the time. ⁣ ⁣  What's yours? Listen and find out.⁣ ⁣  P.S:We're taking a brief hiatus after this episode for a holiday in mid-June. We'll be back very soon!
50:15
June 12, 2020
19. Your Brain On Pain with Paul Coker
This week on the Endure Stronger podcast, we chat to Paul Coker, owner of Move Cornwall Physio and former director of RockTape UK. In this week’s episode, we discuss different treatment and rehabilitation strategies for runners that can help you take your progress to the next level. If you’ve ever wondered what the magic is behind k-tape, theraguns, myofascial cupping and acupuncture - and whether they’re right for you and your running - this episode will tell you all you need to know and more. We discuss the connection between the brain, pain and our tissues and how different physiotherapy treatments can help increase the conversation between the body and brain to stimulate receptors in your body to create real change. The result? Less pain, more gain. Listen now at the link in bio. Links: Find Paul on Instagram: www.instagram.com/paul_the_physio Find Paul on Facebook: Move physiotherapy. Run coaching & Sports massage And check out his website at: www.movecornwallphysio.co.uk
01:09:48
June 5, 2020
18. How to Run Like a Woman with Georgie Bruinvels
Dr Georgie Bruinvels is lead research scientist for the awesome FitrWoman app and head researcher at Orreco, a world leader in sports science bioanalytics.⁣ Following the HUGE popularity of episode 13 with elite marathoner and researcher Jess Piasecki, we thought we’d take the opportunity to take the conversation a little deeper and pick Georgie’s (considerable) brains about how to run like a woman.⁣ In this episode, we discuss:⁣⁣ - A deeper dive into female hormones and how they can affect everything from your immunity and breathing to your pain and energy levels⁣ - How to prevent and manage menstrual symptoms to take your training to the next level, and⁣ - How to educate yourself on how your body operates around your cycle and apply the relevant nutrition tactics to take your running into the stratosphere.⁣ This episode is full of useful and actionable tips for women (and their coaches) everywhere. We’re in awe of the depth and breadth of Georgie’s knowledge of how to run like a woman, and we know you will be too.⁣ ⁣Links:⁣ Georgie on Twitter: https://twitter.com/gbruinvels⁣ Download the Fitrwoman app: https://www.fitrwoman.com/⁣ Listen to the Female Athlete Podcast:  https://femaleathletepodcast.buzzsprout.com/
36:07
May 29, 2020
17. How to Run Free of Injury with Paul Hobrough
This week on the Endure Stronger podcast, we’re joined by Paul Hobrough,  a globally respected physiotherapist who has worked with Olympic and World Champion runners such as Paula Radcliffe and Steve Cram. ⁣ ⁣  Paul is also the author of the excellent books Running Free of Injuries and The Runner’s Expert Guide to Stretching.⁣ ⁣  In this episode, we discuss:⁣ ⁣  How to take ownership of your training and rehabilitation so you can smash your running goals⁣ What physiotherapy is and how critical it is to your running progress⁣ When and how you should challenge instructions to “not run anymore” from well-meaning friends (and sometimes, your GP)⁣ What’s really important when picking some new shoes and Paul’s thoughts on the rapidly re-emerging barefoot/minimalism trend, and⁣  How just 10 minutes of prehab and rehab a day can take your running to the next level.⁣ ⁣  Paul offers expert but realistic advice in this episode, with highly actionable tips for runners of all levels. We thoroughly enjoyed our chat with him and look forward to welcoming him back soon.⁣ ⁣  Links:⁣ ⁣  Find Paul on Instagram:⁣ https://buff.ly/2Zvx1ux Check out Paul’s book Running Free of Injuries: From Pain Free to Personal Best⁣: https://buff.ly/2Zs1rxw Check out Paul’s other book The Runner’s Expert Guide to Stretching⁣: https://buff.ly/3e4oimW
01:04:45
May 22, 2020
16. How to Run Your Best in Lockdown
This week on the Endure Stronger podcast, Sam and Laura talk how to run your best in lockdown. (We realised we had covered managing everything in lockdown but running. Whoops.) We’re in the third month of lockdown here in the UK, and we have a lot of new listeners and followers who have just started running. We’ve also heard from folks who feel like they’ve just started as they try and navigate these fast changing and unpredictable times. This podcast will answer all your questions about running in lockdown. In this episode, we discuss: How to stay motivated now your races have been cancelled How to stay injury free if you’ve just started (or if you haven’t) How to change up the same old route and keep your training fresh The potential BENEFITS of running on a treadmill Why you shouldn’t worry about losing your running fitness - even if you have to take a break from training in the madness. We want to know what YOU guys need at this time. Please send requests for content, information, discussions and interviewees to sam@endurestronger.com or Laura@endurestronger.com.
58:42
May 15, 2020
15. Do You Run Trail? with Jude Palmer
This week on the Endure Stronger podcast, we talk to Jude Palmer from We Run Trail.⁣⁣ Jude is a UK Athletics Fell/Trail Running Coach,⁣⁣ Swimrun Coach, and the founder of WeRunTrail.com. We were introduced to Jude at the National Running Show, and quickly hit it off. ⁣⁣ This was quite possibly the most we’ve laughed whilst interviewing someone for the podcast.⁣⁣ ⁣⁣ In this episode, we discuss:⁣⁣ - All things trail running including “What is trail?” to tips and tricks, bears, footwear, and every taboo/toilet subject you could think of⁣⁣ - We also talk about the increasingly popular sport SwimRun, and some new features for the We Run Trail stand at the next National Running Show in 2021.⁣⁣ It was an absolute privilege to chat to Jude. What really stands out to us about Jude is her love of adventure, enjoying the experience and the mindset of trail, and her passion to make trail running inclusive for everyone. ⁣⁣ We hope you enjoy this week’s podcast -  we certainly did.⁣⁣ (Note: the lockdown measures were not yet in place and London’s show in June was full steam ahead. It’s since been deferred to January 2021 - we’ll see you there!)⁣⁣ ⁣⁣Links:⁣⁣ - Find Jude at www.weruntrail.com to be part of a community where runners of any age or ability can find the other runners, coaches, guides, shops, holidays and clubs who make up the wonderful world of running off road.⁣⁣ - Instagram: www.instagram.com/weruntrail⁣⁣ - Facebook: www.facebook.com/WeRunTrail⁣⁣
01:03:41
May 8, 2020
14. How to Not Gain Weight in Lockdown
This week on the Endure Stronger podcast, Laura asks Sam your listener questions on preventing weight gain in the COVID-19 lockdown. To quote Martin McDonald, “You still need a calorie deficit to lose weight. You just probably shouldn’t be in one right now.” He’s right - but avoiding weight gain is totally achievable if you want to. In this podcast, we discuss: What science tells us about weight gain in humans How to establish your personal calorie baseline and take back control of your weight What foods will help and hinder your efforts How to tune into hunger signals and increase your mindfulness around food Why weight management is the simplest thing in the world but especially at times like this - it can be incredibly tough. Be kind to yourself. Regardless of whether fat loss, gain, or to stay the same is your goal - this podcast will put control back in your hands with real expertise and scientific, actionable advice.
55:07
May 1, 2020
13. How to Master Your Menstrual Cycle with Scientist and Elite Marathoner Jess Piasecki
This week on the Endure Stronger podcast, we interview Jess Piasecki. Jess recently ran 2.25.28 at the Florence Marathon, making her the fastest British female in 2019, and the third fastest UK female of all time. Jess is also a five-time European medallist and was the European U23 XC champion in 2012 and the second fastest female parkrunner. Jess is also a lecturer in Exercise Physiology at Nottingham Trent University and specialises in bone health in female athletes. Jess’ particular expertise focuses on how nutrition and menstrual cycles influence bone mass, and how this can affect women’s training. Jess is a rare athlete - and not only because she has overcome significant injury and setback to achieve phenomenal success in her running. In this episode, we discuss: How Jess took an elite title home with her first marathon finish in Florence in 2019 How she did so by training predominantly on a Wattbike after tearing her calf before the race (!) Jess’ expert tips for race nutrition for long distance running from both her studies and winning at an elite level How Jess has overcome significant injury problems stemming from difficulties with RED-S to achieve her success What RED-S (formerly known as the female athlete triad) is, and how women are particularly vulnerable The role of oestrogen in women’s running and how understanding your menstrual cycles is mission critical to training success. Jess is extensively educated in physiology and women’s training, and a true expert in her field who walks the walk. If you’re a female athlete or coach women especially, this one is not to be missed. Links Read Jess’ research at https://scholar.google.com/citations?hl=en&user=_un1EYsAAAAJ Follow Jess on Twitter: https://twitter.com/jesscoulson90 Follow Jess on Insta: https://www.instagram.com/jess_piasecki_runscience/ Check out Jess’ coaching website at: https://www.runscience.co.uk/ Track your cycle and training on the FitrWoman app: www.fitrwoman.com Read Roar by Dr. Stacy Sims: https://www.amazon.co.uk/dp/B01AC5JFR6/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
01:08:01
April 24, 2020
12. How to Beat Plantar Fasciitis
This week on the Endure Stronger podcast, our resident physiotherapist Laura tells you everything you need to know about how to spot, treat, and BEAT plantar fasciitis.⁣ ⁣  In this episode, we discuss:⁣ ⁣  - What the plantar fascia is and how it becomes sore;⁣  - Which types of runners are particularly prone to PF;⁣  - The worst advice we see on treatment for PF on popular running forums;⁣  - Why you won’t always be told to stop running if you have it, and:⁣  - Laura’s favourite at-home rehab exercises for PF relief and treatment (with no or minimal equipment).⁣ ⁣  This episode is the first in our Common Injury Series. In this series, we’ll explore the most common runners’ injuries and give solid, actionable advice on running injuries to keep you up and running. ⁣ ⁣  Links:   - Why Does My Foot Hurt When I Run? (blog post) https://buff.ly/3beY8gj  - Self-Management exercises for plantar fasciitis (video) https://buff.ly/2VCzbVm  If you’re in pain and unsure about anything we discuss on the common injury series, you can e-mail Laura at laura@endurestronger.com.
53:31
April 17, 2020
11. Strength and Conditioning for Endurance Runners with Rich Blagrove
This week on the Endure Stronger podcast, we interview one of the world’s leading experts in strength and conditioning for endurance runners: Rich Blagrove. Rich is a Lecturer in Physiology and Programme Director for the MSc Strength and Conditioning at Loughborough University, and a former director of the UK Strength and Conditioning Association. Rich has provided strength and conditioning coaching support to numerous athletes over the last 12 years, including several Olympic and Paralympic runners. In 2015, he authored the excellent (and highly recommended) book Strength and Conditioning for Endurance Running. In this episode, we discuss: What strength and conditioning (S & C) actually means Why all runners should be following some kind of S & C programme How S & C can improve everything from your running economy to your overall race performance Why S & C is your secret weapon against injury, and Why some runners seem to get away with doing no S & C at all. Most usefully, Rich outlines how YOU can easily perform some basic tests on yourself without equipment and put together a simple S & C programme to start improving your running today. If you’re more advanced, Rich has some tips on rep ranges and more, too. Having an expert of Rich's calibre on our podcast was a real honour and we’re super excited to give you a window into his expertise. Enjoy. Links: Strength and Conditioning for Endurance Running by Richard Blagrove  https://www.amazon.co.uk/dp/B010KNDZ44/ref=cm_sw_r_tw_dp_U_x_vXZJEb7X5A26B
48:16
April 10, 2020
10. Sleep Your Way to a New Race PB
This week on the Endure Stronger podcast, we discuss science’s latest AMAZING breakthrough. Yes, you heard that right. The most intelligent researchers in the world have discovered a revolutionary new treatment that actually makes you live LONGER. This treatment also: Enhances your memory and makes you more creative Keeps you slim and lowers food cravings Protects you from cancer and dementia Wards off colds and the flu, and Lowers your risk of heart attacks and strokes by up to 200%. And if you’re a runner, it’ll make you heal quicker, improve your co-ordination and muscle strength, and boost your overall speed and power. Best of all, the results of the wonder drug are guaranteed by over 17,000 proven scientific studies. Oh, and the GREAT news? It’s totally free. This week: we go deep on sleep. Notes: Why We Sleep: The New Science of Sleep and Dreams by Matthew Walker: https://www.amazon.co.uk/dp/B077XKJ3XJ/ref=cm_sw_r_tw_dp_U_x_G2KHEbC55Z8SY Recovering From Training by Dr. James Hoffman, Dr. Melissa Davis, and Dr. Mike Israetel: https://renaissanceperiodization.com/recovering-from-training The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life by Dr. Rangan Chatterjee: https://www.amazon.co.uk/dp/B077BJ7GDN/ref=cm_sw_r_tw_dp_U_x_N-KHEbV2HMCW1
01:07:13
April 3, 2020
9. Into the Mountains with Keri Wallace from Girls on Hills
This week on the Endure Stronger podcast, we interview Keri Wallace, the co-founder of Girls on Hills, and a climber, mountain guide and sky and fell runner. Keri loves the mountains. She’s taken on some mind-blowing running challenges such as running for 10 days non-stop in an attempt to tick off the Bob Graham, Paddy Buckley and Charlie Ramsay rounds in one single go. (If you don’t know what that means, look it up. Like we said. Mind-blowing.)   In our interview with Keri, we discuss:   The origin story of Girls on Hills, Keri’s female-only guided trail running and navigation company based in Glencoe, Scotland The difference between sky, fell, mountain and trail running  How Keri drew inspiration from a tragic incident on one of her first mountain runs to forge a safer path for everyone in fell running, especially women Why you shouldn’t be scared of going off the beaten track and hitting the trails, and  How going into the wilderness has helped Keri avoid injury (and it may help you avoid it too)   The best part of this interview? Keri dropping some serious knowledge bombs on how navigate your training and mindset whilst being a parent. Not to be missed.   We loved catching up with Keri and were super inspired by her achievements, confidence, and can-do spirit, and we’re definitely heading to Scotland to go for a run with her soon.    You can follow Girls on Hills on:   Facebook: https://buff.ly/33SjYDA Instagram: https://buff.ly/3dz6Ib5 Website: https://buff.ly/2JipeGV
01:05:02
March 27, 2020
8. Managing Nutrition, Movement, and Stress in #COVID19
This week on the Endure Stronger podcast: we’re going in. We sat down with a stiff gin and tonic last night and shared our thoughts on managing (not optimising) nutrition, movement, sleep and stress in #COVID19. In this podcast, we discuss: How to reevaluate (and potentially reset) your running and health goals in light of #COVID19 Strategies to get to know yourself and your nearest and dearest better to thrive whilst working from home on a new schedule Looking at health and fitness as a dial - not an on and off switch - and focusing on what’s possible, not optimal. Notes: The Four Tendencies Quiz from Gretchen Rubin Why We Sleep: The New Science of Sleep and Dreams by Matthew Walker The Feel Better, Live More Podcast by Dr. Rangan Chatterjee We want to know what YOU guys need at this time. Please send requests for content, information, discussions and interviewees to sam@endurestronger.com or Laura@endurestronger.com.
59:41
March 20, 2020
7. Why Non-Running Movement Matters with Joe and Kim Selby of the 10K Per Day Challenge
This week on the Endure Stronger podcast, we chat to Joe and Kim Selby of the 10k Per Day Challenge. We met these guys at the National Running Show in Birmingham earlier this year and LOVED their new initiative, to foster a more active community with some awesome rewards for hitting 10,000 steps per day. We know what you’re thinking: I’m a runner. Why do I need to worry about 10,000 steps per day? Because the pedometer may say 20-40k some days, but if you are a valiant desk jockey or generally sit a lot for the rest of the day, you’re missing out on the performance gains, mental space and - of more interest - recovery benefits of putting one foot in front of the other more throughout the day. We really enjoyed chatting to Kim and Joe about the gains to be made when you’re more active in daily life. We’ve signed up to the challenge ourselves too - so if you want to hear the worst couple banter you’ve ever heard about competitive step counting, this is the podcast for you Find the 10k Per Day Challenge at www.10kperday.co.uk or find them on Instagram at @10kperdaychallenge.
01:02:03
March 13, 2020
6. Eilish McColgan: What It Takes to Be An Olympian
This week on the Endure Stronger podcast, we interview double Olympian and European silver medallist Eilish McColgan.   Eilish is a Scottish middle distance runner who represented Team GB at the 2012 and the 2016 Olympic Games and is on track to represent Great Britain again this summer in Tokyo. We talk with Eilish about her goals for 2020, her biggest inspiration, overcoming injuries, and how she deals with pre-race nerves - and how you can too. (Eilish is a good person to take advice from about this. She went from competing at the *relatively* small Scottish University championships straight to the London Olympics at the age of twenty.) Eilish also recounts how early in her career, she overcame an injury so bad that one doctor mistook it for a motorcycle accident and told her she wouldn’t run at an elite level again. We also discuss the troubles females athletes face and the scrutiny in the mainstream media, which lead to a refreshingly honest chat about body shaming.  Eilish also tells us about her biggest inspiration - her mum and coach, former world champion Liz McColgan. We thoroughly enjoyed sitting down with Eilish, and there’s some absolutely golden advice in this episode.  Eilish doesn’t overcomplicate things. She eats whole food, religiously does her prehab and rehab, and simply aims to run her best every single year.  Eilish taught us a a lot, and she has a lot to teach you too. Listen in to this week's episode via the link in our bio. You can follow Eilish on: Twitter: https://twitter.com/eilishmccolgan Facebook: https://www.facebook.com/EilishMcColganAthlete/ Instagram: https://www.instagram.com/eilishmccolgan/ And her company, Running Made Easy at www.runningmadeeasy.co.uk and https://www.instagram.com/teamrunningmadeeasy//
01:16:20
March 6, 2020
5. On Running and Mental Health
This week on the Endure Stronger podcast, we’re tackling a behemoth: running for better mental health. We discuss: Our own experiences with running and mental health, including Laura's past struggle with bulimia and Sam's two-week stay in a mental health clinic in 2009; The positives (and potential negatives) of managing your mental health with running and how we try to do it; What to do when you’re injured and running is your main stress management strategy, and: Tips and resources for helping your mental health, whether you're a runner or not.  We're going to be honest, this was a tough one to record and put out there - but we, like many others, think it's time to talk. We resisted A LOT of impulses to edit this one and did just that, and tried to be as honest and as open as we could.  We hope you enjoy listening as we try to provide insight, help and humour into what can be a difficult beast. Thank you to all of our followers and listeners who shared their stories with us. Notes and Links: The Rangan Chatterjee Podcast - https://drchatterjee.com/blog/category/podcast/ Sam refers to (warns against) antidepressant discontinuation syndrome - https://en.wikipedia.org/wiki/Antidepressant_discontinuation_syndrome Bryony Gordon's book, Eat Drink Run - https://www.amazon.co.uk/dp/B079NBM54X/ Paul Tonkinson's book, 26.2 Miles to Happiness - https://www.amazon.co.uk/26-2-Miles-Happiness-Comedians-Redemption-ebook/dp/B0828ZSKK1 Laura refers to BDNF and how exercise changes your biochemical state - https://www.sciencemag.org/news/2013/10/how-exercise-beefs-brain Jessica Mary Robson and Run Talk Run: https://www.runtalkrun.com/ Sam refers to The Story of the Human Body by Daniel Lieberman https://www.amazon.co.uk/Story-Human-Body-Evolution-Disease/dp/0141399953  and Sapiens: A Brief History of Humankind by Yuval Noah Harari: https://www.amazon.co.uk/Sapiens-Humankind-Yuval-Noah-Harari/dp/0099590085/r Note: this episode may be triggering for those who have suffered with eating disorders and major depressive and/or suicidal episodes. We don't go into detail but we do touch on these subjects and we want you to take care of yourself if you're currently sensitive to their discussion. If you need to talk, call the Samaritans on 116 123 or go to https://www.samaritans.org/  
01:05:02
February 28, 2020
4. How to Build A Game-Changing Hydration Strategy with Andy Blow
Do you have your hydration on point?     In this episode, we chat with Andy Blow from Precision Hydration about all things sweat and hydration. Listen in for evidence-based tips and knowledge to get the best out of your next race and take your hydration game to the next level.     Take the Precision Hydration online test for a FREE Individual Hydration Plan here: https://buff.ly/2PeuvTs    Note: Endure Stronger podcast listeners can also enjoy 15% off use on their first order of PH electrolytes at https://buff.ly/39Sm2gE  by using the code ENDURESTRONGER.   And follow these links for the articles Andy mentions in the show:     Does coffee dehydrate you and harm your performance? https://buff.ly/2vPyVcA  What is hyponatremia and how can you avoid it? https://buff.ly/39SjizS    How to START a race hydrated and why thats so important. https://buff.ly/3bRkEwl    We hope you enjoy this one as much as we did - Andy is a true sweat expert and we had a great time learning from him in this episode.  Go to https://buff.ly/2uThQOc or follow the link in our bio to listen to our interview with Andy on this week's episode of the Endure Stronger podcast.
55:17
February 21, 2020
3. Can Lifting Weights Replace Long Slow Distance Mileage?
This week on the Endure Stronger podcast, we dig into the benefits of strength training and CrossFit Endurance workouts for runners, and whether the case can be made for switching long, slow distance workouts for shorter, more intense sessions in the gym.⁣ ⁣  Our conclusion is decidedly partisan. In a world that can't agree on much these days, we believe both the CFE method and the LSD method are awesome - as long as your movement is high quality, you're injury-free, and you're getting a good amount of enjoyment from your training.⁣ ⁣  Listen to the podcast to hear a thorough examination of both sides of the weight debate, some relentless mythbusting, and some principles to consider if you're thinking about switching up your training to include weight work. ⁣ ⁣  We enjoyed this one - hope you do too. -Sam and Laura Join our Facebook community at https://www.facebook.com/groups/strongenduranceathletesunite/ For more information on Brian Mackenzie, go to https://powerspeedendurance.com/ For more information on Matt Fitzgerald and the 80/20 method, go to https://www.8020endurance.com/ For some background on the weight debate, see this RW article: https://www.runnersworld.com/uk/training/a26626352/can-weights-replace-mileage/
52:53
February 14, 2020
2. Rhys Jenkins: 135-Mile Ultra Runner, £50k Fundraiser and All-Round Nice Dude
Rhys Jenkins is a seasoned ultra marathon fanatic, and owner of Pegasus Ultra Running races. (www.pegasusultrarunning.com) He’s spent the last decade building an impressive resume of ultra running feats, including the Badwater 135 mile ultra in the California desert , the 145 MILE GUCR, 145 MILE KACR and 135 MILE LLRC CANALSLAM as well as a 2,000 mile run across the USA. Rhys has raised over £50,000 for charity and is an ambassador for the Cystic Fibrosis Warriors charity. In recognition of his charity work, Rhys was honoured as an Olympic torch bearer for the London 2012 games. We met Rhys and his wife Cerys at the Birmingham Running Show and knew we had to have him on. His message of inclusivity for all in ultra and dogged work ethic (he collapsed on mile 40 of a 135 mile ultra in the hottest place on earth - and kept going) is an inspiration to us all.
49:17
February 7, 2020
1. National Running Show Recap
Sam and Laura recap their experience at the new #runshow2020, talking about the latest developments in the running community, hot new trends, exciting start ups in run tech, and more.
40:21
January 31, 2020