This episode was sponsored by Science in Sport, who helped me to my marathon and personal best, and they're going to support us on multiple challenges that we're going to take on this year. And the reason that I have faith in them is because they also supply TeamGB, Premier League clubs and teams across the MLS, NBA, NFL, so 300 pro teams and athletes. And every batch that they make gets tested for any banned substances. That's why elite athletes

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This episode is sponsored by ASICS and together with ASICs. we're trying to showcase how you overcome the slow start of the new year by choosing running and movement to help lift your mood, or at least that's how it works for me. Yeah, I think quite often people forget running can make you feel better. Not every single run needs to be all out fast, a PB attempt. No, most of them shouldn't be? No, and they're the runs that I think can have a massive impact on your mood, the rest of the day, can get you out of a stressful situation, give you that little bit of escape and bring you back feeling better. Yeah, coming back to work, family life after Christmas can be incredibly stressful, but running has got the power to move your mind to its happy place. It helps me see the world in a more positive and joyful light when I get to stop and look at those frosty fields. Yeah, and as we've talked about before, Assex literally translates to sound mind, sound body. So it is a perfect reminder of the fact that running is such a powerful tool to help you feel good. So if you want to find out more, then head to asex.com. All throughout January, we want you to join the running channels pledge a PB campaign and try to run a faster 5K. We're asking you to do something quite scary here, but we are also doing it too. We've pledged our 5K pbs. And it doesn't have to be an actual personal best. I don't think I can run 13 minutes 20 anymore. But you have to, sorry, yeah, you have to declare your current 5K time and then tell us a time that you think you'll be able to run towards the end of February. And then just by signing up to take part, it's completely free. You're going to unlock access to some amazing rewards and discounts. And everyone who successfully does beat their pledge will be entered into a prize draw to win a huge prize bundle worth over £1,500. If you want to find out more, head to the

Running Channel website or click the link in the show notes. Welcome to the Running Channel podcast

with me, Sarah Hartley, sub 20 minute 5k. Oh,, with me, Rick Kelsey, sub 2230, 5k. And me, Andy Badley, former park run world record holder with 1348, but actually I run 1320 on the track. Don't want to miss that one out. Oh, really? Yeah. I didn't know that, actually. You learn something new against the person. You know the best every day. Oh, well, in this episode, we're going to be talking all about 5Ks, whether there's a wrong way to race a 5K, and we're also going to be debunking a few 5K myths later on as well. Yeah, and we'll admit that the times that we've just reeled off that we have run aren't necessarily reflective of everybody out there, particularly people listening to this podcast who might think those aren't achievable, but we didn't get there straight away. Sarah, what was your first 5K time when you first ran it? Somewhere between 40 and 45 minutes. Yeah, exactly. So we've tried and failed lots of different ways of running the 5K. And the point of this isn't to talk about the actual times that we've run, is to talk about how to do it in the right way. How to finish feeling

happy. Yeah, not to make the mistakes that we've made. Yeah. What, why are you both looking at me?

Are we going to do anything else in the podcast? No. So we're not going to talk about running news or

answer your questions. Oh, we're going to be, we've got a very good question today question today actually and it's all about times and whether you take the time on your watch or your

official time when recording your records. As per usual Rick has absolutely no idea what

you're talking about there. Absolutely no idea. We'll go through that let's get into it.

Of course Andy I mean there is I would say your wife knows you better than me so that's just clear that bit up first and over the last few weeks we haven't

seen each other for a while it's always nice to reflect was this on a new year back after

yeah always nice to reflect we got rid of the Christmas yeah in the background yeah it's all gone

still had that in the third of January and of course of course we had Tom here for one of the week for one week over Christmas and then we had you. And you get some nice comments and people reflect as they're going to New Year about what they want from us. Is this one? So just to let people behind the curtain, just as we were about to start recording, Rick was scrolling

through something on his phone and Sarah and I both looked over at him, saw the expression

on his face and went, oh, no. It's the one he's doing now. Yeah, he's got a little smug face. Look at him like, oh, oh, yeah, his little giggle to himself. Like, go on, hit us with it. What have you found? Well, I think you're brilliant, of course.

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