04: 5 Things Every Beginner Runner Should Know

It’s peak goal-setting season.In this episode, I talk through how to make running goals that actually fit your life and how to stick with them long after the New Year motivation fades.We cover:Where distance goals come from (and why it’s worth being honest about that)What different distances really involve in terms of time and trainingWhy time goals can be tricky for beginner runnersWhy consistency and time on feet might be the most powerful goals of allHow to stay motivated, avoid injury, and turn motivation into habitThis isn’t about telling you what goal you should have. It’s about helping you choose goals that serve you, so you finish the year still running, still showing up, and still enjoying it.

Merry Christmas and happy holidays runners! 🎄To close out the year, I’ve pulled together some of my favourite moments from the first few months of Run Curious.A huge thank you to every guest who’s shared their journey, and to everyone who’s listened, supported, and run alongside us so far. Whether you’re running over the holidays, taking a well-earned break, or just reflecting on the year, I hope this episode leaves you laughing, motivated and curious about what’s to come. And if you’re a beginner runner starting the new year motivated to start running, stay tuned!Enjoy the holidays, be proud of how far you've come this year, and I’ll see you very soon.

Trail running isn’t just about mud and hills. Jasper and I break down five ways running off-road can make you a stronger, smarter runner on any surface. ⚠️ Warning: this episode may lead to the sudden purchase of trail running shoes.

From custard-fueling to lifetime runner, meet Hadley O’Dwyer.In this episode, Hadley walks us through his unexpected entry into running, his first London Marathon powered by… a tin of custard, and the years of lessons that followed. We talk about cardinal running sins, the power of community, Parkrun, consistency, injury-proof training, and how running becomes more mental than physical as the miles stack up.Whether you're training for your first 5K or your next marathon, this episode is packed with stories, practical wisdom, and joyful reminders of why we run.

Ultra runner and coach Jasper van Bruggen joins Run Curious to share what it really takes to run for 20+ hours, climb thousands of meters, and stay mentally strong through the highs and lows of trail running. We talk nutrition, pacing, strength training, mistakes he would tell his younger self to avoid, and what happens when a race completely falls apart.If you’re training for your first ultra, dreaming of mountain trails, or simply want to run with more resilience and joy, this episode delivers practical tools and inspiring stories in equal measure.A deep dive into ultra running, grit, and finding adventure in every step.. enjoy!

In this episode I share how running helped me reverse severe NAFLD, manage long-term anxiety, and build a healthier, more stable life.We break down some of the real science behind the benefits of running. From a 30% lower risk of early death to mental health benefits like reduced anxiety, better mood, and that famous runner’s high. If you’re a beginner or someone curious about why running matters, this episode shows how even small, consistent runs can transform your body, brain, and confidence.

In this episode you'll learn why you should run slower than you think, how to build consistency without burnout, why strength and recovery are part of running, how to handle shoes and gear without overthinking it, and why motivation only comes after you start.This is all about running smarter, not harder.

Elise Verboomen is a certified coach, nutritionist, and passionate runner who recently completed the GTC-55, her first ultra marathon in the Alps. In this episode, we talk about how running has taught her acceptance. From navigating injuries and setbacks, to fueling her body properly, to discovering that mistakes are not failures but key lessons. Whether you’re training for your first 5K or eyeing an ultra, Elise’s story is a reminder that the mindset you bring to running can change everything.

Conor doesn’t call himself a runner, but few people are more all-in on running than he is. From a disastrous first marathon to a full-on recovery and fitness routine (complete with a sauna, ice bath, and his own AI running coach) Conor shares what motivates him to keep showing up. We talk resilience, routine, family, and why running is "the most important tool for his mental health".🎯 Support Conor’s Dublin Marathon fundraiser for As I Am (Autism charity): https://eventmaster.ie/fundraising/pages/CW97310068

In our first episode of Run Curious, I’m joined by my good friend Jeki Kasanga , a self-proclaimed “casual runner” who only started taking running seriously a few months ago and then, ironically, ran his first marathon with barely any notice. He survived the experience…and somehow still loves running.We get into how he started, the classic beginner mistakes, discovering zone 2 training, the role running plays in mental health, and why “slow and steady” still wins... even when you impulsively sign up for 42.2 km.Perfect for beginners, restarters, and anyone building consistency one run at a time.LUrlkpoowF3iDfXxdolF