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.

Rated 5 out of 5

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.

The Long Run

Weekly interviews with runners, coaches and scientists.

142 episodes

First Marathon

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

12 episodes

Ask the Coach

Your training questions, answered in under twenty minutes.

48 episodes

Race Diaries

Listeners record their race week, we stitch it together.

30 episodes

Listened to on every continent, mostly while running.

Since 2021

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Behind the mic

The people who make the show.

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.

Ada Lin

Producer

Kofi Jones

Sound and edit

Listeners

4.9 on every podcast app.

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

Rated 5 out of 5

Spotify

Rated 5 out of 5

My long-run companion

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

— Hannah from Leeds

Apple Podcasts

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Honest about failure

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

— Ravi, marathon number 4

YouTube

Rated 5 out of 5

Science without the hype

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

— Emma, new to trails

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When do new episodes come out?

Every Thursday at 6am UK time, on every podcast app and YouTube.

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The Long Run

Conversations about running, pacing and the boring miles. New episode every Thursday.

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Links and training ideas from each episode.