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New episode every Thursday

Conversations about running, and the boring miles.

Coaches, scientists and everyday runners on pacing, failure and finding joy on long runs.

4.9 from 3,800 listener ratings
Episode 142 · 58 min
Why the last mile is the easiest
With ultra runner and coach Ana Ruiz
24:10
58:00
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Four series, one new episode every Thursday.

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The Long Run

Weekly interviews with runners, coaches and scientists.

142 episodes
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First Marathon

Twelve weeks with three first-timers, from couch to finish line.

12 episodes
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Ask the Coach

Your training questions, answered in under twenty minutes.

48 episodes
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Race Diaries

Listeners record their race week, we stitch it together.

30 episodes
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Listened to on every continent, mostly while running.

Since 2021
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Behind the mic

The people who make the show.

SO
Host

Sam Okafor

Former 800m runner turned marathoner and coach. Sam started the show to ask the questions he wished someone had answered for him.

AL
Ada Lin
Producer
KJ
Kofi Jones
Sound and edit
Listeners

4.9 on every podcast app.

Over 6,000 reviews across Spotify, Apple Podcasts and YouTube.

Spotify

My long-run companion

I save each episode for Sunday. Ninety minutes go by like ten.

— Hannah from Leeds
Apple Podcasts

Honest about failure

Finally a running show that talks about the bad races too.

— Ravi, marathon number 4
YouTube

Science without the hype

The episode on pacing changed how I train. Clear and kind.

— Emma, new to trails
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