This episode is sponsored by ASICS.

World Mental Health Day is in October, and ASICs are encouraging everyone to get out and move their bodies to move their minds. Yeah, we know firsthand the power that running can have on both our bodies and our minds. I've actually witnessed firsthand how annoying you are to be around before you've got in some daily movement. I would love to dispute that, but it is so true. And ASICs have made it their mission to support people to move for both their body and their mind. So what does your daily movement look like? Even as little as 15 minutes can have a huge impact. So take a desk break, maybe. I'd encourage you to do that, Sarah. Step outside and do something for you. And again, a huge thank you to ASEX for their support. I am sitting here absolutely soaking wet because I've just been caught out in the rain. And I think this is a

perfect opportunity to talk about the sponsor of today's podcast, which is Wahoo with the Kicker Run

treadmill. This is the treadmill we had in our London Marathon activation this year, where our very

own Jess, as part of running 42 marathons this year, ran marathon exactly simulated the London Marathon course on the Wahoo Kick-A-Run in our space, cheered on by our lovely community of people. It was so much fun. We even did a little karaoke set for her as well, which I think she did quite literally want to run away from. But I think sometimes it's hard enough to get out and train, let alone if you've

got things working against you, like where you live or the weather and so many different things.

So there are loads of athletes that have been using the Wahoo Kicker Run in order to train for

events like Leadville 100, Iron Man World Championships, or even the Olympics. Yeah, Cole Hocker,

World 1500 Miser Olympic Champion trains on the Wahoo Kicker Run since 1500 metres is the best event in the Olympics. Yeah, Cole Hocker, world 1,500 metre Olympic champion trains on the Wahoo Kick a Run. Since 1500 metres is the best event in the world, you need to get involved. If you would like to learn more about the Wahoo Kicker Run, then head to the link in the show notes. This episode is sponsored by Cliff Bar. Andy, did you know that Cliff Bar was actually created in Gary's Mum's Kitchen in 1992? I love the idea of it being found in the kitchen. I didn't know that. I am familiar with Cliffbar though. I spent loads of time competing as a pro in the US where Cliff Bar are huge. You can buy them everywhere. And I would regularly grab them for before my training, sometimes during and then after as well. I love grabbing one before I get on a plane. I think so often we're talking about nutrition within racing or within running,

but actually it's so important as well to think about how are you fueling yourself outside of that? More important for me than for you, because I have to deal with you being hungry on a long flight. Yeah, I always need a snack in my bag. In terms of the ingredients, there's a balance of carbohydrate. It's an energy bar, but also protein and fibre, which is cool. Did you know it contains phosphorus? So this helps maintain metabolism and it supports your body's natural energy production.

So if you want to check out Cliff Bar, head to eU.cliffbar.com. That's C-L-I-F with 1F. And you can

learn more about their bars today. Also use code TRC to get a discount.

All aboard and welcome to the Running Channel podcast. We are back from an incredible 10 days in Tokyo with our normal Saturday morning episodes.

Yeah, we had an incredible experience out there making nine days of 10 days in Tokyo.

Thanks for that one, Rick.

Anyone who doesn't know what we're talking about probably needs to listen back. Yeah, exactly. And it was challenging out there because

we had relentlessly long days and very little time to fit stuff in, particularly our running.

I'm training for a marathon. So I found that challenging and was definitely lacking in motivation.

Yeah, and that's exactly what we wanted to talk about today, whether it might be that the weather is changing or it could be that you're coming back from injury, or it could just be like us and you've had a really hectic work trip with people you struggle to put up with for that long. And so you're struggling a little bit with motivation. Was Owen that bad? He was, yeah. Oh God. Do you know the discussion we're having the Run Channel office today? Is Owen someone who actually gets annoyed when people eat around him? I was saying yes. I just feel like me and Owen sit next to each other and every single time I meet a packet of Chris, I just fill him, put his headphones in. Well, you're very noisy Chris Peter, so I think perhaps it's just you. Yeah, it might just be me. Should we get into it? Let's. We'll also have your news and questions because Rick forgot to say that before the jingle. You're such a pedant. Such a nerd. Why can't you just do an intro for once where we don't mention the news and questions. They know the news and questions are coming, Andy. We may or we may not do some news and questions. Yeah. Given the amount of time that we've spent together, this could all just fall apart today. Can I talk about me first? Go on. I'm training for a... Before Rick, inevitably wants to talk about himself. Yeah, before Rick derails this whole thing. So I would like you to both be proud of me because we are filming this on a Thursday and we flew back from Tokyo on a Tuesday. And on the Wednesday, I had a day off and I had to get my long running because I'm going to a wedding this weekend as you're listening to this. So I ran 30 kilometres. I know. hate myself. I was shocked when I saw this. How did it go? How did it get? No jet like that? Well, no. Well, so I got eight hours of sleep, which I was pretty chuffed with. And then I thought, yeah, that was a classic night one. Then I thought, right, let's just go out. It can't be that bad.

I'm going to take the pace super slow. There's a lovely route from my house, which means that you don't have to think at all. You just follow the route. Horrific, awful. Why when they invented marathons? Did they make them so long? Your pace was pretty impressive, though, for 18 miles. Thank you. Was it 18 months?

It was.

I don't know how long 30K is.

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