Becky's ill so the boys take the chance to spend most of the pod talking about their favourite running shoes, including new releases from Nike and the latest innovation from Adidas: shoes that disintegrate as you're wearing them!

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Dan and Becky have joined the Norwegian Singles bandwagon, there’s a lot of Ultimate Championships chat and Sam gets introduced to Patrick Star.

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Sam is on the mend after surgery, Becky's started her Norwegian Singles training, and Dan has gas.

We have a race debrief after Littlehampton 10k, the latest instalment of BS corner and there's some useful info about how to pace your race efforts too!

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Becky's tipsy from birthday chocolate, Sam did a spontaneous 28km run and Dan makes a shocking confession

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Sam had a wardrobe malfunction, we celebrate Becky's birthday and it's a bank holiday question EXTRAVAGANZA 😄

Dan's Long Run Fuelling Calculator

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Sam's back from his all-inclusive holiday, Becky's REALLY looking forward to Littlehampton 10k and Dan still doesn't want to sign up for Strava Premium!

We also discuss how to look for the right pair of running shoes for you, the elites vying for top spot at Berlin Marathon and Nike's drastic downfall. Enjoy!

Want to run a marathon in under 4 hours? https://riftfitness.co.uk/project-sub-4-coaching

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Becky's mad at Dans spending habits, Sam raced Battersea Half Marathon and we give some actually useful advice on protein and running technique!

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Sam's finally discovered caffeine, Dan's fighting a war with AI headphones and Becky's been humbled by a 10km run this week!

Check out Dan's Sub-4 Blueprint for everything you need to run a marathon in under 4 hours

Free Marathon Strategy Calculator

Handy exercises for shin splints/foot pain

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