The Extra Mile! What Is The 10 Minute Rule Of Running?

Not every run is about chasing a personal best. Sometimes it’s about slowing down, breathing deep, and letting your body recharge while still moving forward. In this episode of 'RunPod - The Extra Mile!' Jenni explores the art of the recovery run-those easy miles that give your mind and muscles a chance to reset. Think of it as running’s version of active rest: gentle, steady, and surprisingly powerful. Lace up, take it easy, and let’s enjoy the miles that remind us why we run.Main Episodes with guests are released every Friday

This week on RunPod, Jenni is live at the finish line of the Great North Run.The world's biggest half marathon took place on Sunday in Newcastle and Jenni was on the start-line. She ran the race alongside this week's guest, former footballer, reality star, adventurer, world record holder and runner, Ashley Cain. Ashley sets himself challenges in memory of his beautiful daughter Azaylia, who heartbreakingly lost her battle with cancer at just 8 months old.Ashley joins Jenni on the Brooks Live stage at the AJ Bell Great North Run finish line to discuss the highs, lows and hills of the half marathon! They also chat about why running is his therapy and how it helps him deal with his grief. Ashley is an inspiration to so many people and listening to this episode you will quickly realise why. He encourages all of us to be active and he explains how running has truly transformed his life.This is an emotional yet inspirational episode with a man who is still raw after losing his baby girl, yet full of positivity knowing she is watching down on him. It also highlights the incredible power of something as simple as running.Thank you so much to the team at Great Run events, and to Brooks for letting us record this episode on the Brooks Live Stage. Also if you would like to be at the start line of this amazing race next year, the ballot is open for the 2026 AJ Bell Great North Run....but be quick, it is only open until midnight on Sunday 14th September.60,000 runners ran the race in 2025, you could be one of them in 2026 and it will be extra special as it will be the 45th staging of the event. Sign up now here:https://www.greatrun.org/events/great-north-run/?utm_source=JF&utm_medium=Referral&utm_campaign=GNR26_JFEnjoy this episode of RunPod and happy running!

Eastenders legend Adam Woodyatt discusses what he listens to when he runs on The RunPod Power Playlist - and no, it’s not the “Doof-doof-doof-doof-do-doof-doof… DOOF!” soundtrack we all secretly hoped!Adam Woodyatt's Main Episode of RunPod is out now!

Ever wondered why the first few minutes of a run feel the toughest? In this episode, Jenni unpacks the 10 Minute Rule of Running - a small but powerful mindset shift, perfect for days when motivation is low or the weather isn’t on your side. Discover why patience pays off on the pavement and how this simple approach can turn a tough start into a great run. Main Episodes of RunPod with guests are available every Friday!

Doof-doof-doof-doof-do-doof-doof… DOOF!You’ll know him best as Ian Beale from EastEnders, but this week Adam Woodyatt trades Albert Square for Leicester Square with Jenni in the RunPod Studio!Jenni has been begging Adam to come on the show for ages - and finally, she’s got him! From coming to her rescue at the London Marathon, to sharing his passion for putting one foot in front of the other, Adam proves that running is a true love of his life. As he says:“It’s not about running a marathon, it’s about doing a marathon.”In this episode, Adam chats about how running keeps him grounded, what keeps him motivated, and even imagines what it would be like if the EastEnders writers gave Ian Beale his very own marathon storyline - just don’t give him another wife!Whether you’re an EastEnders fan, a seasoned runner, or just looking for a bit of inspiration to lace up your trainers, this episode will keep you smiling all the way around the block.

Jenni is joined by journalists, runners, and co-authors Lily Canter and Emma Wilkinson - the powerhouse duo behind Ultra Women: The Trailblazers Defying Sexism in Sport. Their groundbreaking book celebrates the women breaking barriers in endurance events and proves that stamina knows no gender.So what do two powerful women like Lily and Emma listen to when they run? you'll have to listen and find out!Lily and Emma's Main Episode of RunPod is available to listen to now!

In this episode, Jenni break sdown the science and simplicity of Zone 2 running - the sweet spot of endurance training. Discover how heart rate training can transform your runs, why Zone 2 is the foundation every runner should build on, and how going “slow” can actually make you faster, stronger, and more resilient. Just like laying down solid foundations before building a house, Zone 2 training is where long-term success begins.Main Episodes of RunPod are available every Friday - you can catch up on older episodes now!

This week on RunPod, Jenni is joined by two guests who live and breathe the sport of running: Lily Canter and Emma Wilkinson.Together, Lily and Emma are also the co-authors of Ultra Women: The Trailblazers Defying Sexism in Sport - a groundbreaking book that shines a light on the women smashing barriers and proving that endurance has no gender limits. Drawing on science, storytelling, and lived experience, they reveal how women are outlasting men in ultra events, and why the running world needs a rethink.Lily and Emma bring boundless passion to a sport that doesn’t get harder with age - it evolves with you. From the joy of a first 5K to the grit of 100-mile ultras, running is a journey that shifts shape as life changes, and these two know that better than most.This episode will give you the motivation - and the evidence - to lace up and keep going.

He’s the man behind the races that get you moving - RunThrough Events Race Director, Matt Wood. While most events ban headphones, when he’s free to plug in on a long run or tough training session, what’s on his playlist? Matt's Main Episode of RunPod is available to listen to now!

Jenni dives into the world of David Goggins - former Navy SEAL, ultramarathoner, and best-selling author renowned for his extreme endurance and unbreakable mindset. What’s behind the hype, and what can we learn from someone who constantly pushes body and mind to the limit? It's time to discover why you’re more capable than you think.Main Episodes of RunPod are available every Friday you can catch up on previous episodes now