🎙️ Trackstaa Podcast | How Charlie Davis Ran a 2:15 Marathon and Took 4 Minutes Off His PB with the HOKA PB Protocol

In this episode of the Trackstaa Podcast, host Lucy Jones chats with Charlie Davis about his journey from running 2:19 for the marathon to clocking an impressive 2:15 personal best at the Elche–Alicante Marathon. He talks through the ups and downs along the way, including dealing with race postponements and learning how to stay adaptable when things don’t go to plan.They get into the details of race strategy and pacing, both for the marathon and the step up to 50K, with Charlie sharing a recap of his breakthrough run in Alicante. He also touches on the role of the Hoka PB Protocol and the importance of having the right support around you.Looking ahead, Charlie opens up about his goals in both marathon running and the move into ultra distances, as well as what it’s like balancing high-level training with a full-time job. It’s a relaxed, honest conversation that gives a real insight into the mindset and journey of a committed endurance athlete.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this episode, we sit down with Ellis Cross to unpack his transition into the marathon and what it really takes to compete over 26.2 miles.Ellis reflects on his marathon debut, the challenges he faced, and why he describes the marathon as “its own beast.” We explore the mental side of endurance sport, including how he builds resilience and deals with pressure in training and racing.We also dive into his role as lead coach within the HOKA PB Protocol, where he works with athletes to optimise performance. Ellis shares insights into coaching philosophy, training structure, and how everyday runners can apply elite principles.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

This week on The Top Flight Show, Chris Parr and Richard “Big Red” Morell preview the upcoming Battersea Park Top Flight 5K — and it’s shaping up to be a big one.They break down the standout entries, including Kadar Omar, Jack Miller, Josh Hobbs, Esme Davies, Patricia Jackman and rising star Gabriella Pinder, plus talk prize money, record bonuses and who could be in line for a huge payday.They also look back on a brilliant racing at the Surrey and previous Battersea events, highlight some of the top performances so far in the series and finish with race predictions for this weekend’s showdown.With fast fields, bold predictions and plenty of racing chat, this is your full guide to the Top Flight action.Watch the live stream from Battersea Park this Saturday from 10:15am, with the race starting at 10:30am - https://youtube.com/live/GFyccItluVg?feature=shareAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this episode of the Trackstaa Podcast, Scottish distance runner Andy Butchart joins hosts Rich Morrell and Lucy Jones to share his journey into elite athletics and the key moments that shaped his career. He reflects on his progression through the sport and what it took to reach the highest level of competition.Andy dives into his training philosophy, explaining how he uses data to refine performance while balancing instinct and experience. He also opens up about his time training alongside Mo Farah, offering insight into elite team environments, the lessons he learned, and what it takes to compete at the highest level.The conversation explores the realities of life as a professional athlete, including balancing family life with the demands of training and competition, as well as maintaining motivation through setbacks and injuries. Andy also shares some of his most memorable Olympic experiences, comparing Rio and Tokyo, and reflecting on the moments that defined his career so far.This episode gives a candid look at the mindset, discipline, and lifestyle behind elite distance running.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Welcome back to The Trackstaa Podcast! Hosted by Lucy Jones and Rich Morrell, in this special episode, we chat with Rebecca Weston, former GB Junior International and Kent Senior Cross Country Champion 2025.Rebecca shares her incredible journey: from early international success to taking a six-year break, navigating motherhood, and returning stronger than ever to set multiple PBs in 2026. We dive deep into her experience with the Hoka PB Protocol, marathon training, strength & conditioning, race strategies, and balancing elite sport with family life.🎙️ In this episode, you’ll hear about:- Rebecca’s start in athletics and early international competitions- Overcoming burnout and returning to competitive running post-pregnancy- Marathon training insights and weekly mileage tips- Her experience with the Hoka PB Protocol and Paris Half Marathon- How motherhood has transformed her approach to racing and training- Favourite kit, shoes, and racing experiencesWhether you’re a runner, aspiring athlete, or love a good comeback story, this episode is packed with inspiration, practical advice, and behind-the-scenes insight into elite-level preparation.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this episode of the Trackstaa Podcast, middle-distance athlete Tiarnan Crorken joins hosts Rich Morell and Lucy Jones to discuss his journey from early cross-country running to competing at the World Championships. He shares how he got started in the sport, the influences that shaped his career, and how his training philosophy developed while working with coach Justin Rinaldi.Tiarnan also talks about the impact of moving to Australia, how the change affected his training and mindset, and the realities of modern athletics, including sponsorship challenges and the growing importance of social media for athletes.Looking ahead, he discusses his ambitions for major championships and his goal of running sub-1:44 for 800m.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

On this episode of the Trackstaa Podcast, hosts Rich Morrell and Lucy Jones dive into the drama from the USA Half Marathon Championships, where a course misdirection caused chaos and left athletes furious about the officiating and final results.They break down what happened, how runners reacted, and what it could mean for race organization and course marking standards going forward.Rich and Lucy also catch up on the latest in UK athletics, from the standout performances of M11 to the Bath Half leading entries as we are expecting some of the quickest times in the UK.If you love distance running, race tactics, and the stories behind the results, this one’s for you.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Welcome back to the Trackstaa Podcast with Rich Morrell and Lucy Jones. This week they cover huge performances on the track and a huge win of their own.Rich and Lucy break down Keely’s indoor world record and what it means for the 800m, including how indoor lane starts are reshaping the event and what it signals for the future of middle distance running. They also dive into Megan Keith’s European 10K record and what her rise says about athlete development and the blending of track and road racing.The episode also sees Lucy recount her victory at the English National Cross Country Championships, sharing how the race unfolded, the decisive move that secured the win, and the confidence it took to commit when it mattered most.Rich and Lucy also explore the growing role of personality in athletics, how confidence and showmanship can elevate the sport’s appeal, and what all of this means for the future of track and road racing.Make sure to like & subscribe for the best weekly athletics podcast in the game!Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this episode of the Trackstaa Podcast, Lucy and Rich break down the biggest moments from the British Championships and what they mean for the future of British athletics.They dive into Keely Hodgkinson’s statement performance ahead of Liévin, discussing her growing world record ambitions, while also highlighting the confidence boost for Izzy Boffey after her breakthrough sub two minute run. The conversation celebrates Hannah Nuttall’s championship record performance, ending a 24 year wait, but also questions the overall depth of competition, particularly in a men’s 1500m final that lacked numbers and intensity.Beyond the racing itself, Lucy and Rich reflect on the noticeably low crowd attendance and debate the controversial use of wave lights in championship finals. They also touch on promising marathon debuts from Ellis Cross and Sarah Astin, assess strong early season 5K performances, and consider the growing recognition of Laura Muir as a serious road racing threat.From standout performances to bigger questions about the sport’s direction, this episode delivers honest analysis and bold takes on where British athletics is heading next.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

The Trackstaa Podcast is back with a special bonus episode as we preview the Top Flight Battersea 10K 2026.Usual host Rich Morell is joined by Top Flight Race Director Chris Parr and Cameron Boyek, to break down everything you need to know ahead of the next big showdown.The team recap Stage 1 in Newcastle, highlighting standout performances and the continued growth of one of the UK’s fastest rising 10Ks. With deeper fields and sharper competition each year, the standard keeps climbing.Now all eyes turn to Battersea for Stage 2 👇A stacked elite field.Serious prize money.Course records under threat.The lads dive into race predictions, discuss how the mixed race format could shape the dynamics, and explore why more athletes are chasing personal goals and PBs, not just podium spots.With momentum building in the 2026 Top Flight Series, Battersea promises fireworks.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy