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. Asics have actually reimagined good vibrations by the Beach Boys to try and illustrate exactly what it makes you feel like. I'm thinking about good vibrations. Yeah, you can actually sing. I wasn't asked to get involved.

Oh, gutting, because I would like to hear your version. As we've talked about before, ASEX 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 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 can run 13 minutes 20 anymore but you have to sorry yeah you have to declare your current 5k time

and then tell us the 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 1500 pounds if you want to out more, head to the running channel website or click the link in the show notes. Last month, science and sport helped me to run a brand new personal best in the marathon in Valencia, and they're sponsoring this episode. Very exciting. You used them throughout your professional career as well, didn't you? That's right. That's a very long time ago. But they've been around for absolutely ages and invested millions in research and the science. And they have real scientists and nutritionists working behind the scenes, which I've met because I went up to their headquarters and literally saw the kitchen where the kind of small batches of the test products get cooked up. That sounds like such a fun job, just eating all day.

A dangerous job, I reckon, but very cool, and it smelled amazing. But when I was competing, I would have been using their recovery products and their electrolyte products for hydration because I was only three and a half minutes, so I didn't have much need for energy gels. That's very different for me now.

And I've used their whole range of products.

And I'm looking forward to trying some more this year as I take on new goals for a new year.

We've got a 25% discount code for podcast listeners. So use the code RCPod 25 at science and sport.com for your discount. Welcome to the running channel podcast with me, Sarah Hartley, Rick Kelsey to my left, Andy Baddeley to my right. I want to get straight into it. Training on a

treadmill. What are your thoughts, Andy? Well, I think I know what Rick's thoughts are going to be,

but I quite like it. I used to think of it as a dreadmill, Andy. Yeah. But actually, when it's cold,

dark, damp, miserable and you've got to train for a marathon, sometimes it's just a brighter horizon to spark interest and keep the joy and passion in running. Oh my God, what happens? I do think the treadmill, to be fair, gets a bad rep a lot of the time, but maybe it's how people are using it as opposed to the thing itself. We're going to do a deep dive into everything about the treadmill, so hopefully how to get the most out of it, because I do think they're having a bit of resurgence right now.

And they do get a bad rep, and there's been points where I've done loads of stuff on a treadmill and loved some of it, hated some of it.

So maybe we can give our top tips about the workouts, and Sarah's got a sneaky news story for us as well.

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