Young Hearts Run Free Podcast

Running. It's an addiction, eh? This week's guest knows all about it. Boab Keenan is that man and we're glad to have him along to to tell his tale of recovery.

A chronic alcoholic at the age of 21. Hooked on drugs. Down with the gang culture. Life was unravelling at a rapid rate of knots for Cumbernauld based Boab. Then running became his life saver.

As powerful an episode as we've ever published, Boab's honest, straight talking (sweary warning is activated) and charm exude throughout.

The underlying message is how Boab found a path out. How a refocus of his purpose aided him to a lifestyle he now adores and how he's helping others try to do the same.

He's no slouch with the trainers on either and we zoom in on a running high experienced at last month's Manchester Marathon, 'one of the best days of my life'.

Strap yourself in for this one, Boab's infectious story telling will have you greeting and laughing at the same time. It was a pleasure to speak with Boab, we're a hunner % sure you'll enjoy the listen!

Affected by the content in this episode? A few links to help find guidance

Come plunge yourself into an hour of unadulterated self-indulgence, this week we welcome non-runner Andrew O'Donnell tae the YHRF sofa for all the chat.

Andrew, ya know, is the official Young Hearts Run Free Podcast songsmith. Better known as Beluga Lagoon his tunes have fuelled many a mile in the hills n glens. The soundtrack to our running adventures!

We briskly take Andrew through an alternative line of questioning as we get filled in on his story, the origins to his musical project and find out what inspires his craft.

At first, he seems bemused to have been asked on a running podcast, but as you know we're no normal running podcast and soon we get tore into it with Andrew happy tae come along for the ride.

With his captivating nature Andrew catches the imagination regaling his tale, almost surprised by the furore (it's just what he likes dain after all) as his gigs and music explode in popularity.

Our whistles are wetted with talk of his hotly anticipated new album (The Slug's Bunnet out 23.05.2024) and high doh levels are ramped up as Margo & Barry enter the fray!

We touch on his filming projects and find out who else contributes to the success of Beluga Lagoon before getting back onto more familiar ground with talk of scran, dialect dictionary and an epic song choice!

This uber-talented likeable lad loves the outdoors, loves his art and loves his country. With a knack for entrancing us with his story telling lyrics and melodic hooks Andrew's music inspires, it fits, it sets the scene perfectly to the backdrops we love tae explore.

We were helluva excited to speak with Andrew, Scotland has something very special in Beluga Lagoon. Go get yir lugs aroond it!!

Spring marathon season reached it's crescendo on The Mall last Sunday, Stevie Boy was on the ground to witness it all.

London Marathon debrief anyone? Step on in.

John grills Steven on his weekend in the big smoke. The focus is on his race however the all-important pre-race activities and post-race festivities are also meticulously discussed.

From travelling, expo, race day logistics, race execution, dealing with issues and the crucial feel goods after the finish line John covers all the ground in braw detail.

The atmosphere and the sense of occasion make London an unforgettable experience, John's questioning and Stevie Boy's responses make for a honest fun-filled account of another memorable marathon major.

Run, Run, Run boy........

Blow the conch baby and rock on into another belter of an episode! This week our guest is Chamonix based runner & coach Kaz Williams.

Living on the doorstep of the UTMB route it's no surprise we start in the Alps finding out why she's also known as 'Mountain Kaz' along the way.

Kaz then treats us to a world tour of her running adventures, peppered with golden nuggets a plenty.

We find out all about Mettle Running, Kaz's coaching platform is so much more than just plain old run coaching!

Having had the pleasure(?) of taking part in the Barkley Marathons it would be remiss of us not to spend some time on that. We also take the oppo to get tore into Kaz's experience at the lesser known but equally as sadistic Vol State 500k Road Race, another from the mind of Lazarus Lake.

With another huge race and endeavour coming into sharp focus for Kaz she leads us through her prep, it's a tricky one when you call home the mountains!

You'll love this one, you might even need a few listens!

We take the oppo in the intro to preview Steven's London Marathon trip, look back at Manchester and Boston Marathon's and there's even been bonus content published for your listening pleasure!!

In this episode we catch up with Sarah Webster. We had the privilege of watching up close as Sarah set a New European 100k record of 7:03:48 at the Gathering of Awesomeness in March 2024.

This works out to an average pace of approx 6min 49 sec per mile, or 4 min 14 sec per km. The previous record of 7:04:03 was set by Florianne Hot in 2022.

Sarah has represented England and the GB team at championship events, and the Isle of Man in the Commonwealth games, we hear about how all of that has come together.

The Island Games...who knew? Sarah fills us in with what the Island Games are all about. A learning experience indeed.

We hear about how Sarah got back into running after a few years out after Uni and then having a baby, her intro back was running home from dropping her daughter off at school and then running back to pick to pick her up and look at what can happen!

Sarah is heavily involved in running activities in the Isle of Man, and we chat about the commitment of the athletes and coaches, parents, and guardians about attending events in the UK and what's involved with the logistics around this.

We hear about Sarah's training plan for 100k, and how she fits that in around a busy working life.

The training plan for the 100k is quite fascinating, there are loads of golden nuggets in there, get a notepad!

Of course we speak about nutrition, what does a European 100k Champion have for breakfast on the day of the event, people have to know!

In our intro we speak about what Steven and John are up to and launch our latest competition for 'prizes money can't buy!'

Oh...anyone for Race or Not? Another wee nudge for donations to Steven's Rooprai Spinal Trust fundraising at the London Marathon, use the following link to donate:

When we started the podcast back in 2020 this week’s guest was on our hit list, 4 years later we’ve managed to pin him down for a chat. It’s well worth the wait.

Paul Giblin is that man, John and Stevie Boy are primed to unearth his story. Just who is Paul Giblin?

From familiar begginings as he took his foray into running through to his recent epic journey along New Zealand’s Te Aroroa Trail we cover a heap of ground. He’s created quite the story for himself picking up a ton of pals, experiences and accolades along the way.

We uncover what makes Paul tick, what drives his motivation to search for new boundaries of what’s possible and home in on his evolution not only as a runner but as a human-being.

Paul talks most passionately when on the topic of sharing experiences with others, a passion that kick started his Pyllon Ultra community. He’s maybe at the helm of this community but so many other people make it what it has grown to become.

With many life objectives already conquered we get a feeling that Paul show’s no sign of losing his appetite and love for the sport. Buoyed by his network of connections across the globe we get a wee glimpse of bigger adventures that lie ahead.

Big bold adventures. That’s the main takeaway. Now go be inspired and seek out your own!

In our intro we get the chance to have a quick Anglo Celtic Plate debrief, gush over the magnificent Jasmin Paris and Steven reveals a spring marathon trip!

The gathering of awesomeness, you've maybe heard us mention it. In this week's episode we're joined by Adrian Stott to discuss all things Anglo Celtic Plate ahead of the event on Sunday 24 March.

The Home International battle for the ACP takes top billing but there are many other sub plots and stories waiting to unfold on the North Inch in Perth both in the 100k event and the 50k. We chat through just some of them.

Adrian takes us through the runners and riders to watch out for across both distances as well as regaling some of the fantastic history of the race.

Whether you're taking part, coming along to support, watching the live tracking from afar or even a fan of ultra-running in general you'll love this appetite whetter ahead of the biggie!

So, it's all down to 21 or 42 nods to the owl now, conditions are looking perfect, the path is looking fast. We'll be back next week with all the post race results and banter.

Unpredictable? Well this week Steven bails after the intro leaving John to fly solo!! The cheek!

In this episode we welcome to the podcast Sarah Perry. Fresh off setting a new Backyard Ultra British female record of 41 laps/yards at the Rasselbock Backyard Ultra. Sarah snatched the record from oor pal and inspiration UltraKazy aka Karen Nicol.

For those not aware backyard ultras (BYU) involve completing laps (known as yards) of 4.167 miles on the hour, every hour. Runners drop out if they don’t complete a lap within the allotted hour, or fail to make the start line for the next lap. The last runner standing is the winner. Previous guest Mike Raffan took the overall win at Rasselbock.

We get the lowdown on how Sarah prepares for Backyard events, hear about her running background, and tap into the mental side of her game

Sarah lets us know who inspires her, what running means/brings to her, and we get a wee appearance from Murphy (Sarah's dog) as a wee bonus.

Sarah ran the Rasselbock Backyard Ultra completely unsupported, we find out how that came about to be also how she approaches each lap/yard, strategies are very unique to the individual and we find her take very fascinating.

No stranger to the BYU scene, Sarah informs us of her previous experiences, and how they helped shape her imperious performance at Rasselbock.

And you know what, there's more...much more to come for Sarah Perry, you'll love this, go get tore in!

The Tunnel. A 200 mile (ish) ultra-marathon through the darkness of the UKs longest pedestrian tunnel. 100 out n backs. Who's in??

In this episode we speak to Alan Risk. He said yes to The Tunnel and he's with us to tell the tale. We caught up with Alan a mere day after his race. Listen in to get his superb immediate take on taking part.

As is routine we first get to know about Alan, what brought him to be on a start line of The Tunnel? We unpack a lot as this chatty fella takes us on a whistlestop tour of his running story.

Adventuring with his other half to take in new events, in new countries and making new connections in the running community rank high on his priority list. It's his recent partaking in the Tunnel though that we zoom in on.

Buoyed by the knowledge that nobody under the age of 40 had ever successfully finished, 30 year old Alan takes us through his pre race mindset before letting us hear all about how the race panned out for him.

With unexpected twists along the way and with the reality of the prospect of finishing within the 55 hour time limit dawning Alan recounts his time in the black hole of The Tunnel. Did he get the prize of finishing? You're gonnae have to listen to find that one out.

A self confessed blether Alan's energy and vigour for running is always evident, he's achieved much already but we reckon he's only getting started! Decide for yourself by tuning into this proud Falkirk dafty.

John and Steven also take the chance to unveil the winner of our David Miller / Allie Bailley framed print as well as round up the week's happenings in our quick intro!

It was last summer we last caught up with our Yorkshire correspondent Mel Sykes. Since then, much has happened, this week Mel gives us a huge update.

After successful outings last year, Ultra Trail Snowdonia, Summer Spine Challenger and Lakeland 50 amongst them, Mel has been hampered.

After suffering from blurry vision and some balance issues Mel was diagnosed with Chiari Malformation. The result? Brain surgery, a scar that tells the tale and a temporary pause on her upward trajectory in the world of ultra running.

We find out how Mel noticed the symptoms, how her major operation went and, of course, get all the updates on her road to recovery as she looks to make up for lost time.

Mel, in typical positive mood, also tells us all about her gig volunteering at this year's Spine Race, an event she was due to compete in. Is she in for the Winter Spine 2025 though?

A run through her plans for the rest of 2024 reveals she's cracking on with her recovery and we even let you all know about our own planned race meet up in September.

Oh, and we've a bumper intro for you too as John and Stevie Boy take the oppo to get caught up on all their chat, a race or not segment thrown into the equation too. Spoiling you we are!

We love our catch up's with Mel, we are sure you will too.

It's only been a wee while since Kayleigh Webster started running, like 3 years!

Starting with Couch to 5K in 2020 and completing the final 5k run on Christmas Day was a great way to start. Then things started to change...

May the 4th be with you? Why indeedy! A significant date in 2022 for Kayleigh as it started a change in direction of going alcohol free and transitioned to a plant based diet (more on that later)

Kayleigh shares her thoughts on social media (it's not always a bad thing!) and the running community that's developed (and that she plays a big part in) for her as part of this.

5ks to half marathons to marathons to ultras it's been some escalation!

A now... big fan of the backyard ultra format Kayleigh has it in her sights to go again at this type of event, who knows how long she will go next time?

For Kayleigh, it's about distance not time, and the beautiful thing is she ain't in no rush to get there, the joy of running oozes out of Kayleigh and we LOVE that!

We discuss the benefits of being a plant based athlete, and Kayleigh has also taken that a wee bit further, and published her very own cookbook, and it's a belter!

We get the lowdown on the Kayleigh Buff style (it's a finger poke!), and also enquire about how many buffs Kayleigh actually owns!

Did we mention the 3x3x3 challenge for Kayleighs 33rd birthday? Always dreaming up (dream big) ways to celebrate life differently Kayleigh is true inspration both as a runner and as a human.

Season 10? Come on in, make yourself comfy the kettle is just off the boil!

We've a magic guest to get the season motoring along. Carla Molinaro, 2023 World 50k Champion, joins us all the way from her base in Cape Town.

First up John n Steven have a feature length intro as we peel back the skin on the unpredictable plans for the next 20 episodes! This could go in any direction! We take the oppo for a look back the way oh and we've an ask.....please share the podcast with your pals, interact with us on socials and even (if ye can be ersed) leave us a review on Spotify, Apple etc etc! CHEERS!

Our headline act Carla enters the chat and she is in fine form. We fire through her running origin story including her time spent in Glasgow, a city where her running really started to flourish.

We then hurl through her multiple finishes at the largest Ultra Marathon on the globe, the Comrades Marathon. A race that her affection for is obvious.

Carla's phenomenal 2020 Lands End to John o' Groats (LEJOG) FKT then rightly dominates as she regales her approach as well as the rigours of her 874 mile epic adventure.

We then zoom into something more recent; Carla ran out victorious at the 2023 IAU 50k World Championships in Hyderabad, India. Find out how she proudly wore the Team GB vest in a sweltering city to triumph.

We finish up hearing all about Carla's Strength, Conditioning and Yoga program for runners, see links below, and finding out what's next on her racing schedule.

Of course, it wouldn't be YHRF without covering the essentials, fav kit, fav refuelling, fav dialect word and a starter song for our new Le BuffBuff collection Vol 7 playlist.

Season 10, we're only getting started, twit twoo.

And here we are, SEASON FINALE, and we're off to Cornwall. Unchartered territory for your dynamic duo!

On the eve of the 2024 edition of the Arc of Attrition we were mega chuffed to snare a sit down chat with the uber busy Andrew 'Fergy' Ferguson, one of the race directors. It makes for a fitting close to an epic season.

In customary fashion we first find out about Fergy the runner, quite some CV of races and adventures is uncovered with a wanderlust to explore new places with pals massively apparent.

The ARC, now considered as one of the winter classics, then takes centre stage and Fergy give us a wonderful insight into the history of the race, the logistics involved in staging it in often challenging conditions and recounts some of his own memories of past event highlights.

With tales of 78% DNF rates, the best starting location to any race in the UK and a huge nod to the race volunteers (The Arc Angels!) this is definitive listening with Fergy's passion for the sport and for putting on unforgettable experiences abundant throughout. We finish up with a quick preview for this years race as runners prep for the off!

Be warned, once you catch this episode you'll find yourself hovering over the enter now button for 2025. And you know just what to do? Get that button pressed!

Season 9? It's a wrap!!

Most podcasts don't have 20 episodes in a season. We're not most podcasts!

In our penultimate episode of Season 9 we welcome Andy Campbell to the party, and with good reason.

John and Stevie Boy have a quick round up of this week's happenings with Jack Scott's Spine Pennine Way heroics taking centre stage.

Pitlochry based Andy then enters the chat! Andy is fresh off a superhuman effort tackling the West Highland Way in it's winter glory and snatching the winter season ‘Fastest Known Time’.

We find out first about Andy the runner, a hiker to trade, and certainly an outdoor enthusiast. Only what do you do when you have reached your top speed in hiking? Well naturally you start running.

Andy soon discovered running up hills and on trails was his thing and so began his foray into ultra marathons. And, as can be the case, soon became entranced with the West Highland Way.

Putting in the training miles, learning his running craft and learning from past experiences put Andy in a great place to have a stab at the WHW winter record. We are treated to hearing all about it.

Andy beams most when chatting about his support crew, his other half Gilly and his hill buddy Graham played an immeasurable part in the attempt. We find out how crucial they were to what was a hugely successful day on the way.

Andy then reveals to us his own new venture, Highland Trails Guided Running, offers adventures in the Scottish Highlands on iconic routes and stunning places led by the experienced Andy. See show notes for links!

We finish up in traditional fashion finding out what Andy is up to next, a cracking dialect dictionary entry and his submission into the YHRF playlist (incredibly a song JC had never heard of!!

It was take two in Spain for Stevie Boy last weekend as he made a return trip to the continent for the 2023 edition of the Malaga Maraton.

In this weeks episode we chart not only a weekend on the Costa Del Sol but find out how Steven has managed his training since his endeavours at the Chicago Marathon back in October.

A full episode of John and Steven chewin' the fat about running and dain' braw hings with even brawer people.

We might've mentioned Season 9 would be different. Our gift this week is a video version of our chat with Nicky Spinks of course you can still access the audio version if you prefer.

Nicky has been on our wish list of 'guests' since round about day one, it's well worth the wait!

We start off with an intro from Nicky about her running journey, her 'why' and her love of the outdoors life.

We then get the best description ever of the 'big rounds' in the UK, a passion of Nicky's which she has both set records on and also racked up an amazing number of support runs playing a part in many other runners successful rounds. Listen in to find out more......even the coveted double rounds are covered?

From being inspired by runners including Joss Naylor and Roger Baumeister, Nicky has picked up the mantle and now inspires runners far and wide with her endeavour and fortitude, motivating others to push themselves and see what is possible.

Nicky celebrated 10 years of surviving cancer in 2016 by taking on a Double Bob Graham round, the film crew invited to follow her got a right treat! And what a celebration it is...

We continue to hurtle through Season 9. Join us in this episode for a ‘feature lengther’!

Ye might want to make sure your earbuds are fully charged for our extended chat with this week’s guest, the cultured Mr Ally McColl.

You may recall Ally featured recently along with Graham Connolly (Season 9 Episode 4) to give us the lowdown on their Barkley Fall Classic adventures. Now it’s time for Ally to go solo and have the floor to himself, he grabs it with both hands or as he might say himself ‘baithe tatties’.

Ally provides us with a thorough look back at his running story, it’s part podcast part biography as we delve into a blow-by-blow account of Ally’s foray into the world of ultra running.

From being a wet behind the lug novice, to mastering his race craft and transitioning into a competitive racer. That might sound a bit wanky, thankfully it's only yir show note scribe who is, Ally is anything but.

Tales of a torturous first marathon, discovering the wonder of the trails and hills, finding pals with similar fires in their bellies and the good karma of volunteering ensue as Ally recounts his experiences.

Ally’s passion for running comes over loud and clear, his love of the area he calls home along with a drive and determination to batter his former self’s performances. What did he do when racing was snatched away from him in the COVID years, sit on his arse and mope? Nah, this fella made sweet potato brownie and went for a few wee runs.

He’s achieved a lot in a short number of years, who egged him on? That often mentioned ‘mate at work’ might just have played a part. Enjoy our full 90 min plus extra time with the exquisite Ally McColl!

Where to even start with this week’s episode, it’s a question we’ve asked ourselves a few times since recording with the outrageously entertaining and super-talented Allie Bailey.

We hit the ground running with a thorough intro as JC and Stevie Boy catch up on plenty happenings mostly but not exclusively running related with sequin jackets and shwanky socks to the fore.

Allie then joins us for a rip-roaring account of her running story. It’s quite something.

A coach, an author, a podcaster, a runner, a recovering alcoholic, a depressive, a sensation.

Allie took up running back in 2008 to combat depression. It didn’t quite work out how she thought. However, it certainly changed the direction of her life.

From running 58 ultras in a year, to discovering the route to help her mental health problems, through to acknowledging her struggles with alcohol this episode takes twists and turns multiple times.

With a unique perspective gained from lived experience peppered with humbleness, humility and an (un)healthy dose of self-loathing Allie’s chat will get you thinking, nodding, or even disagreeing.

In this tell it all brutally honest conversation Allie sends a clear message.  Define your values and live by them.

It's YHRF but not as you know it. We loved our blether with Allie, so will you...

We've a world exclusive. Have we said season 9 is a bit different?

We skip through a quick intro with some Chill Trail Race chatter before this week's headline act join us.

Both massive pals of the podcast who we've already shared some great episodes with. Now they've something rather sensational to share with us. Say hello to Wildheart Runners the thrilling new initiative of Karen Nicol and Debbie Martin-Consani.

We're privileged to find out all about it and, not being shy retiring types, UltraKazy and Badwater Debbie are ready to give us the lowdown.

We find out what the plans are for creating a hugely valuable new community for runners, pitched at covering some of the unique barriers and challenges female runners face whilst acknowledging the need to widen and involve everyone in the conversation.

We hear from the passionate duo about safety whilst out running, about hormones and female admin, and about how with their knowledge, connections and experience now is the time to create the opportunity to learn, interact and get involved in the conversation.

We hear from Karen about how she's raising awareness of gender balance in races particularly ultras and endurance events. Whilst Debbie tells us about facing the time challenges of being a busy parent with the juggle of training, work and other commitments can be a big obstacle to overcome.

With coaching, workshops, shared running experiences and adventures a plenty in the pipeline this chat creates a big buzz for what the future holds for Wildheart Runners. Watch this space, we see a wild bright future!

Well that's us half way through season 10 already, this season is going lighting fast! Bit like John on an interval sesh.

We're back to normal service this episode. John and Steven batter through a eccletic intro as they get excited about this weekends Chilli Trail Race amongst plenty more!

This week's guest Dave Shaw then joins the party as we get a chance to blether all sorts with mostly running related content.

Dave's latest escapade saw him have a magic day out on the Glasgow to Edinburgh Ultra Marathon, 55 miles of mostly canal toe path. Turns out Dave quite like canal toe path, thankfully.

But we get tore right into much more than that including Dave's running back story and then onto the juicy topic of Run Rhaw.

Dave is rightly proud of Run Rhaw, a community he's created in Dumbarton. It's fair to say it's caught fire, Dave tells us all aboout it. Inspirational stuff.

With all your fav YHRF bases covered this belter of a chat with Dave might well light your fire too! In aboot it y'all!

Transatlantic baby, that's what we are this week. We're mega pleased to be joined by Kevin Kaduk, Chicago Marathon 2023 finisher.

We've a heftier than normal introduction as Stevie Boy and John reconnect after a month of irregular podcast activity! We've a heap to cover!

It's then over to Steven to take the lead as he chats with proud Chicago native Kevin to explore how prepping and running in his first ever marathon went.

No stranger to the world of podcasting Kevin came on to our radar when we discovered his own Chicago Marathon Podcast (see links below), it became abundantly apparent that getting the lowdown from him on YHRF was essential.

Self-confessed mid-packer Kevin gives us his running backstory, what his motivations were to run his first marathon, talks us through his training block before re-counting marathon Sunday.

It was an historic day in the Windy City for all sorts of reasons, an event that unifies a city through the running community not only chewed up and spat out a new world record, but it heralded an epic lifetime achievement for Kevin.

His perspective lends us an entertaining and different insight, many of us will relate to and find ourselves nodding in agreement throughout.

With a ton of lessons learned from the 26.2 and a first Chicago Marathon medal firmly in his grasp Kevin allows his thoughts to drift to another foray next year, armed with newly gained steel and resilience.

Throw in a charity close to his heart, a city he adores and of course that sensational Chicago Marathon support we predict more heroics to come from the brilliant Kevin Kaduk.

Lace up, volume up and go 'Run Like an Antelope' gang!

In this episode we catch up with Ali Eadie. Ali describes herself as a 'seasoned listener' to the podcast, and this chat has been a long time coming.

He just blew in from the Windy City! You need big shoulders in the city of Chicago, well we've got just the guy . John catches up with Steven Watt a.k.a. Watty, a.k.a. Stevie Boy and his adequate shoulders live from Illinois, shooting from the hip on his Chicago Marathon experience.

Steven headed to Chicago looking to secure his 5th star of the 6 World Marathon Majors. It wasn't the quite the journey Steven had planned. His 2023, beset by injury, forcing him to suss out and plan how he may have to walk parts or even all of the Chicago course.

So what do you do? You could suck it up and do just that, pick up the medal and your 5th star, it's the same medal if you walk, run, shuffle or crawl afterall!

Or...you could continue to maintain your fitness even if you can't run the miles you would in a standard marathon training block. How do you do that? You swim, you cycle, you join the gym, you change your mindset, you become stronger, resilient and focused. Guess what Stevie Boy chose to do?

This post marathon catch-up took place two days after what tuned out to be an almost perfectly executed 26.2 miles given the circumstances building up to Steven's ChirCarGo adventure.

It's a warts and all breakdown (cos that's how we roll at YHRF) of the travel, sleep, race build-up, the run, the finish, the highs, the lows. the buddies and the aftermath, it's just what you'd expect from Stevie Boy and JC.

The food...well, we're waiting on a separate update on that spectacle and watch out for our spin off Young Hearts Eat Free Podcast starting soon ;-), you'll be able to check out our socials for the culinary delights of What Watty ate in ChirCarGo!

Here we, here we, here we f*ckin' ChicaGO!!!

Boarding passes ready? Welcome on board our virtual flight to Illinois as we find out all about Steven's up n coming weekender to Chicago as he chases a medal in the Windy City.

John leads our pre-race conversation as we find out about Steven's unconventional training block in a year that's been beset by tales of injuries for one half of your YHRF hosting team. We hear about adaptability and keeping discipline to ensure the marathon start line remained possible.

A mindset shift is clear as Steven reflects on the year thus far and sets a different kind of target for Sunday 8 October. Plan A went out the window many weeks ago, but what about plan's B, C and D?

John finds out not only about his current thoughts and hopes for the run but also the rest of the (long) weekend-plans, including how he's had help from YHRF family in planning the non-running actvities the city has to offer.....you knew it would turn to scran quick right, but this quick?

With a whistlestop run through his itinerary plus an intro to Steven's travel pals including a v.important info regarding a fund-raiser one of them is undertaking (see link at bottom) .

We finish up in customary fashion, dialect dictionary and song of the week. Good luck to Steven, his pals, all YHRF listeners and everyone else taking part in or helping out at the 2023 Chicago Marathon. All eyes are now on the tracker......Steven's race number? 9309

We welcome Nic Dawson to the podcast this week, and we cover way more than we had originally planned!

From running up and down the sand dunes of Irvine (check em out if you've not heard of them before), to the giddy heights of representing GB at the European Duathlon Championships in Bilbao.

We chat with Nic about injuries (multiple) and the recovery journey involved to other sports, distances and disciplines.

Well hello again, we've had a busy week since we last spoke. We're here to recap it all PLUS welcome to the show a most excellent guest. Come on in, the kettle's just off the boil.

We spend the majority of this week's intro blethering about the epic Auchterarder Running Festival, a warm weekend of racing and achievement in glorious Perthshire. We do have a quick nip over to the Aosta Valley to see how a few pals of the show got on in the gruelling Tor Des Géants.

Neil MacNicol then joins the fray, a familiar face on the Scottish Ultra Running circuit, himself a superb athlete as well as being pivotal to many others in his role as run coach.

First up we find out all about Neil's running back story and his entrepreneurial motivation to set up his successful run coaching business RunRecover (see link below).

It's Neil's personal successes and approach though that we home in on, after breaking into ultra running races back in 2011 it's fair to say he's achieved great heights. A methodical approach, a discipline and a love for stats and data emerge as we get under the lid of what drives Neil on and gives him his competitive edge.

From early impressive forays into the marathon distance Neil recaps finding his strengths in longer distances, the appeal of the hills and trails winning over the tarmac and towpaths he'd started off with.

A love affair with the Lake District is apparent and his regular return ticket to Coniston to take part in the Lakeland 100 each year dominates our chat. A first go at the Lakeland 50 in 2023 allowed for Neil to race hard, it was one he was up for ending in a superb victory.

With a glimpse forward to an up n coming Bob Graham Round attempt thrown in along with all your YHRF favourites (fav kit, fav scran etc etc) this episode covers all the bases. Enjoy and let us know what you think!

It’s only another SEASON FINALE!!! Episode 160 coming at ya!

First up we take a moment to celebrate and be thankful for the support we’ve had from all quarters in helping us grow YHRF to where it is now, we’ve nae intention of stopping.

A thorough intro covers a cracking amount of goings-ons in the wonderful world of running including UTMB, G24/12 landmarks, Loch Ness 24 review, Dunoon Ultra competition winners, Tiree Ultra, Canal Race victories, Auchterarder Running Festival final countdown and last but by no means least the opening of the 2024 Lakeland 50 / 100 ballot.

A neat segway to our final guest of season 8 as we welcome to the show Katie Kaars Sijpesteijn. The Multiple Lakeland 50 winner makes a fitting season finale guest.

We get the Katie running back-story and find out how she's adapted to the juggling demands of being a mum along with some bumps in the road with illness and yet still maintain her place at the very top table of British ultra-running. Adaptability personified.

We'd be telling big fibs if we said that the chat didn't turn heavily to the Lake District but we do take a fair winding road before arriving in Conistone to hear Katie's tales of her 4 Lakeland 50 victories. We couldn't leave appearances for Team GB trail team out of the conversation really, could we?

Katie's affinity with the Lakeland event shines bright though, it's become a defining part of who she is and a huge motivation for her to keep pushing the boundaries of her abilities. Course records have come her way, more than once, we get a rich insight into her approach and race tactics as she recaps her memorable outings.

We do get to YHRF fav questions of kit choices, nutrition preferences but not before covering the important topic of how to deal with post ultra-marathon blues.

Katie leaves us with some food for thought on how she approaches races and lastly there's some exquisite tips on mastering those technical downhills.

So, another season comes and go's, only one thing to do....lets get tore right into season 9.......coming real soon!!

John's recovered from his 100 miler and there's much to catch up about. Welcome to the penultimate episode of season 8 (featuring John live from a toilet cubicle!)

On the agenda we've got (in no particular order)

• Auchterarder Running Festival Competition Winners
• Dunoon Ultra Marathon Competition opening
• Devil o the Highlands Recap
• Loch Ness 24 Preview
• John's post 100 mile recovery
• Friend of the show Martin Heggie takes on the Canal Race
• Josh Kerr wins gold
• Annual UTMB excitement festers

There might be some other chit chat too, you'll need to listen in to find out.

Back next week for the season 8 finale joined by a very special guest! Remain in aboot it y'all!!

In this week’s episode we’re mega chuffed to be joined by the 2023 Montane Lakeland 100 men’s champ Andy Berry. It’s a classic YHRF conversation with a diamond of a fella.

Before we get cracking with chatting to Andy, we’ve a few topics to cover, one being the news surrounding the cancellation of this year’s Pentland Skyline race. A controversial subject that we try our best to dissect. Also, on the agenda we’ve Devil o’ the Highlands, a superb Auchterarder Running Festival competition and, of course, John’s trip to Germany to take on 100 miles of the former Berlin Wall!

Andy, hot off his thrilling win in the Lakes, then joins us. We cover much more than his recent victory as we take a trip through his running story. It starts in a familiar setting, making pacts with mates in the pub.

We learn of his first forays into ultras and fell runs before getting the low-down on his spring 2023 24 hours fells record. A record he snatched from his very own coach!

It would be amiss not to spend a chunk on his Lakeland win and we get a 1st hand account of how he approached the race day and how he managed his race. Kit, nutrition, and mindset all poured over. The result is no surprise, but hearing how those last crucial few miles panned out from the horses’ mouth is spectacular.

With a candidness when recounting his experiences, a relatable start into running and his post-race glow still fully present this episode is not to be missed!

Alison McGill has made history this year, not only did Al win the 2023 Women's West Highland Way Race in 19:02:41, she is also the very first guest to record a full episode with the Young Hearts Run Free hairy toy! There is some background noise to this episode, it's real authentic and quite magnificent.

The North Inch in Perth was the setting for our meet-up and chat for over an hour about everything really, all of the lessons learned and preparation for this years West Highland Way Race.

We speak a wee bit about Als experiences representing Scotland at three Anglo Celtic Plate events, and what these experiences have brought to Als running toolbox.

We often use the term 'golden nuggets' here at YHRF, and Al delivers those nuggets big time in this episode.

Mindset features a lot in the chat, and how we can pick up 'one little thing' from a variety of sources, and all of these 'one little things' can turn into an unstoppable force. How many of us actually listen to our body? You might listen a wee bit more after this episode. Did we mention the power of smiling?

We're sure there's loads more to come from Al, but for now, let's embrace the opportunity to listen in to what Al put in place to travel on foot from Milngavie to Fort William, and how it feels to be the winner of the West Highland Way Race 2023

Taking on a 108 mile challenge on the Pennine Way is no small feat. But then our Yorkshire Correspondent Mel Sykes loves a challenge doesn't she?

Mel does most of her training alone and on the hills and moors, perfect preparation for this kinda endeavour...right?

Pushing personal boundaries is something we all should do now and again, and this episode may just inspire you to do just that. Did we mention that Mel did this as part of recce for a future challenge? Oh...we maybe missed that bit out!

Mel finished nearly six hours ahead of the second fastest woman, running a 32:22:19 and had also been inside the women’s record until some tough overnight conditions kicked in...we speak about that a bit!

This week's guest is winner of the West Highland Way Race 2023 Stuart Johnston. You all know our fondness of the iconic route, that's no surprise, Stuart though brings an altogether different view of his memorable day to the table and deliver he most certainly does.

Before Stu rocks up we've some exciting intro chat revealing your chance to get your mitts on our brand spanking new Summer 2023 LeBuffBuff! be quick

Stuart, who only flipped the switch for him to start dabbling in the world of ultramarathons relatively recently, then joins the fray. Running his first ultra in 2019, and just 4 short years later, in his debut at the West Highland Way Race, crossed the finish line in 1st place to win the coveted first prize in a time of 16 hours 35 mins 31 secs.

Pre-lockdown (remember that?) Stuart confesses to cramming in too many ultras, it was around the same time he made contact with running coach Gary House and together they hatched a plan that had paid massive dividends.

There are golden nuggets aplenty in this episode as Stuart gives us access into his running toolbox, providing us with information around his nutrition, hydration, building mental strength, finding his breaking point and understanding his body. Oh...and ice lollies!

We speak about how Stuart trained specifically for the West Highland Way Race, how he planned to combat the heat, and in his own words, how he left 'no stone unturned', thoroughness seems one of his many talents.

Stuart also gave us a heads up about the work being done by Bruce Smith around exercise and type 1 diabetes as well as recommending a book by Patrick Wilson 'The Athlete's Gut' (see links at bottom of shoe notes)

In what is a superbly insightful episode into the immediate post race thoughts of Stuart we are treated to an hour and a half of diamond content. There's learning here for us all, tons of takeaways, ye might even need a few listens.

The John Muir Way. A coast-to-coast waymarked path

stretching from Dunbar on the east coast of Scotland to Helensburgh on the west.

This week’s guest took on the entire route, all 134 miles of it, in a oner last

weekend. Say hello to Martin Gray, a man whose mission was powerful.

Martin joins us after a thorough intro where we cover this weekends

West Highland Way Race, the warm weather, another Stevie Boy running rant and

we’ve another round of our comeback feature 'Race or Not?'

Martin regales to us his running history, how he got into a

sport and blossomed, how it changed his life forever and how he’s become

indebted to his running coach who he values enormously.

Martin is no stranger to big challenges with a mighty progression made in his

running distances and times as he learned his craft - hard work and sacrifice

reaping reward by the way of finish lines and (impressive) finish times.

His why for choosing the John Muir Way endeavour though is a

real personal one, in memory of his old man he set off on his cross-country adventure.

The goal, apart from having the running experience of a lifetime, was to raise

money for Beatson Cancer Charity. Come listen in and discover how he phenomenally

achieved both.

Martin talks us through the event prep, the supporting cast he’s indebted to

and then onto how his journey panned out on what turned out to be one of those

rare Scottish days, that’s right the sun was blazin’ and the temperatures were

soaring. How did he cope with the inevitable attrition, what forces of nature

drove him onwards to that finish line?

Martin labours on paying regard to the many many people who supported him, whether

that was donating to his fundraising attempts, joining him along the route for

a few minutes or a few hours or even just by sending him a simple message.

So, step on in to the YHRF studio to hear how this gallus lad from Bishopton

ran home, with purpose, will and determination. For his Da.

You can still sponsor Martin’s fundraising, please give

As you get older you get slower?? This week’s guest Mark Gallacher knows otherwise!
Before Mark joins us for a thorough chatter of his astonishing running story we have our customary weekly round up with your hosts big Friday night road trip to the Black Rock 5 in Kinghorn rightly taking centre stage!
Mark then joins in the laughs, a well-known face in the Scottish running circuit, Mark’s performances across a range of distances catch our eye on an almost weekly basis.