How To Run The Perfect 10k Race

[@carolclements1308]

I love how Andy says "it hurts when I laugh" and 80% of the episode was everyone laughing hysterically.🤣

[@pballfin]

The fact that you call Anna's race a "perfect race" is exactly why i love the running channel so much. A perfect race can be a pr, a general goal reached, a great time with friends, just a perfect location, or a perfect day! Thank you for the laughs and great content!!!❤❤❤

[@faithmacdonald2292]

As a UGA student and woman runner - thank you Sarah for bringing up this recent tragedy here. Athens, GA has a very vast, diverse, and friendly running community, but it is shocking and sad to know that even when you do everything right, you can still be at risk. Love you guys!

[@clagler1742]

It was so devastating to hear of this tragedy. My daughter attended UGA from 2015 to 2018 and has been back to visit friends there often. She always felt quite safe in Athens, and we all thought it was the cutest college town in the US! Take extra care!!

[@theolewis8948]

Well, this is the first time I've listened to this podcast. Nice to hear so much genuine chemistry and laughter

[@charlieflower]

Running my first half marathon tomorrow, watching this the night before and its helped to calm my nerves and just focus on enjoying it

[@carlodellarossa]

i love this postcast, not only for the runnign info, but for the vibes, im going full send on caching up to older episodes.

[@cinematicwinter]

The Tim Hortons bit is funny. Actual Tim Hortons in Canada does not have good bread, or good doughnuts, the coffee is fine. All the food is awful actually. But we still speak admirably about it because it's like, our culture. It's the place we go when it's freezing outside and we need to retreat, there's always one every 5km so it's comforting and familiar.

[@afong89]

Oh come on, their bagel belts aren’t bad!

[@valerieprema9432]

Yeah, Timmy's is only for emergencies for me ha

[@ScottMartin88]

Great episode as always! And as a Canadian, I fully support Andy's thoughts on talking to Ryan Reynolds; he's completed the New York Marathon, AND you can talk to him about Tim Hortons.

[@stuartwebster2203]

Great episode, you three are the joy of running, Andy’s statement about his motivation for running being a shared experience was awesome.

[@MattIncognito]

I would love to see stories of random runners. They don't need to be known, but I would love to hear first time marathon finishers, especially slower ones. (That's what I am building to) Maybe someone who has worked there way to Boston Qualifying time. As an American I would also love to hear you all chat with American runners about the difference in the culture it could be hilarious

[@finding_health]

Giggling about Tim Hortons (Canadian here 👋). They're not known for bread of any sort but their coffee keeps us coming back. You can't throw a stone without hitting one here; they're EVERYWHERE.

[@MohdYusufAbdulHamid]

Already listened to the podcast during Parkrun today and watched it again here. The KZbin version adds more seeing the reaction on the faces. Thanks guys!

[@MartindeVilliers-s5t]

Sarah, I can relate to your disappointment at having missed your goal of a sub-45 min 10k previously. I trained for 3 months with the goal of going under 40min a couple of years ago. . . I ended up with an official finish time of 40:03!!😂😂 I was less than pleased to say the least. Thankfully I rectified that last year.

[@nathalieasselin2251]

Great episode. Time just flies by when I listen to you guys.

[@runningchannel]

Really glad you enjoy the podcast Nathalie!

[@cicigarry]

Thank you for bringing up the safety topic. I have started carrying pepper spray when I run home back from work in the winter dark.

[@drjd876]

My brother has run EVERYDAY for just about 4 years, he's taught me a lot about discipline and what it takes to push through regardless, I'd love for you to interview him, love the podcasts

[@kellysmitherman]

I've only been running a few months. started 5K parkruns the last few weeks. 21:18, came 8th/400 last weekend and 1st girl to finish. realised I'm pretty good, so booked myself into a 10K race in a couple of weeks, SO excited but nervous. practised a 10K yesterday and finished on 46.10.. going to listen to this carefully and hope for sub 45. WISH ME LUCK!!

[@Nobipsjustbops]

How did it go? 21.18 for only running a few months is rapid! I mean it's rapid anyway, couldn't dream of being that fast, but especially if you're new to running 🤯

[@kellysmitherman]

@@Nobipsjustbops I got 44:12 so I was very happy - it was my first race and I came first female. now I'm at 20:13 for my 5K PB. that sub 20 is taking some serious work to break :) thanks so much

[@MaxJustice]

I have a 10k tomorrow and today this episode perfect

[@runningchannel]

Good luck!! You’ll have a great time!

[@MaxJustice]

Thank you sooo much 🎉

[@kimdecker8901]

This show brings me such delight--and such valuable info. Thank you!

[@AndrewBush_XK]

Great episode folks and well done Sarah on your 10k. My PB 10k is just over 46mins and I’m aiming to run 45mins at a race in April.

[@mjuk1984]

You lot are brilliant! Brightened up my day. Would love to see you three do some Grand Tour-type running specials. Keep up the great work! 🥰

[@SteveSalisbury]

Had such a giggle watching this. Made my day. Thanks guys, hope you're all well.

[@zhanga89]

Pleasantly surprised to come across a discussion about Tim's on this channel 🤣. Found one in Ireland years ago and owner immediately knew we were Canadian when we started excitedly taking photos. Sadly quality has declined since it got bought up by Burger King, but still always reminds of home :)

[@jonathantsou9255]

As a Canadian I genuinely smiled when Rick described Tim Horton's: A "Canadian Eatery" serving "really tasty bread of all types!" I'll probably remember that next time I go for a Tim's run for colleagues or family. Anyways, wanted to stop by here to wish Andy good luck on his mile race! As a relatively older runner, I can definitely relate to some of the challenges and comparisons.

[@nidhivaidya6485]

The intro 😅 so good!

[@dresden_slowjog]

7:22 I need Sarah's demonic laughter as my ring tone 😂

[@theandroids]

Was not even remotely demonic. It was more like alvin and the chipmunks.

[@ArutaretiI]

I'm sock sock shoe shoe kind of guy. I never untie my shoelaces after a run though, always re-tie them before the next run. Also, I usually listen to you while running and people keep looking at me like I'm some kind of maniac, just running around the neighbourhood laughing insanely. You're easily my favorite podcast to listen to.

[@stuartmackillop1950]

Tip I was given for the doms, magnesium spray. After really heavy hyrox workouts or any workout involving a lot of running I use a magnesium spray that night. Couple of sprays on the quads really helps the next day. Don't forget though if it's a really heavy one to reapply for the two day doms.

[@jamesdrury6627]

You guys are just great 😊 love the banter

[@zarnyk6]

Calling Andy’s mile at 4:23 🎉

[@glennnicholls8510]

I like to change into both socks and shoes just before a race. I usually do this outside so I am sock-shoe-sock-shoe because I don't want to put the socks on the ground. I think Ronnie OSullivan the snooker player would be a good guest. Running has been an important part of his life.

[@greaterthan9000]

I’m gonna guess Andy’s mile will be 4:13! Also it appears Ricky’s novelty for Tim hortans is affecting his judgment. Tim’s tends to have stale bread and their coffee isn’t the same since McDonald’s bought the recipe in 2014

[@Martin-kc1xj]

Viewing Tim Horton's as an exotic novelty is hilarious... In Canada it serves as the provider of caffeine and calories to people who either have no other option available or were raised on PB and Jam sandwiches and Kraft Dinner. It's the absolute bottom of the barrel in terms of food.

[@Charlotte-fn5jy]

On the startline of my parkrun saturday, going for a pb, said I wasn't going to go out to fast (aiming for 5:35 first k). What was my first k? 5:05 (oops). PBed but that can't have helped

[@jassaljs]

🤗Always love the banter🤗

[@neil1974uk]

The Tim Horton thing was funny as I was actually doing my long run by the River Stort in Harlow this morning listening to it thinking "hang on there is one here in the retail park here in Harlow" and it turns out that was the branch Rick was referring to, there is also one right outside Birmingham new street station, they've got branches all over the country.

[@Snerunseasy]

Great episode,thank you very much

[@Bwebber99]

Great show and good you mentioned who Kirstie Allsopp and which show she is on.

[@abqp7158]

I belong to Lasswade Athletics Club, Guy Learmonth runs in the club vest. Was gutted for him that he couldn't represent Team GB&NI at Glasgow (was a fantastic event to attend).

[@laneystain]

I love how Rick and Sarah had no idea there were loads of Tim Horton's! We've got a drive-thru one in Wolverhampton and most of the city is still living in the 1990s! 😂

[@joannemarkov]

This couldn't have come at a better time. Today is my deload week "maybe run a 10K tune up if you want" race suggested by Runna!

[@runningchannel]

Amazing! How did it go?

[@jc8451]

Ronnie O’Sullivan took up running and has spoken of the mental health benefit. He’d be a great guest.

[@kallumwright4139]

I'm with Andy on the sock shoe debate and the thought of anything else makes me have an actual physical reaction at the thought. The not untieing your shoes though is surely a way to ruin their fit?

[@michelleharnett1351]

I mix it up - sometimes sock, sock, shoe, shoe; sometimes sock shoe, sock shoe. I do unlace and lace my shoes.

[@johnkerr6466]

I've not untied and retied my running shoes since London Marathon 2023! I just slip them on and off. My trail shoes I untie before removing every time.

[@kelvingstrachan]

Kipchoge does it sock shoe sock shoe. I have put shoes on in some dodgy changerooms, so I am also sock shoe sock shoe.

[@Karencb62]

There’s a Tim Hortons in Ipswich Suffolk. I use a spray in my shoes after I have unlaced them prior to removal 😉

[@markbowen3700]

Sitting here laughing out loud, so good

[@PrincessBambi501]

Courtney Dauwalter would be amazing! 😍 And Allie Ostrander would be a great guest too 🤩

[@MiraMira-dt7ns]

What's the name of park where she is running?

[@robdunne6573]

Sock shoe, sock shoe is good for working on balance. Do each side while standing on one leg

[@philipcoates11]

Runner suggestion for podcast, Ronnie o Sullivan, greatest snooker player and keen runner

[@enonek2960]

Andy! It's always about the time😄

[@theodeacon9540]

I just went to fins the video of Sarah singing acapella during university in Birmingham 😂

[@deec6535]

I live in the US, and my husband will not “let” me walk or run by myself because he is terrified I’ll be murdered. It’s so commonplace here, that people joke about it. It’s not uncommon to hear people joke that if you don’t want to be murdered, don’t go for a run. Violent crime here is so common, and my town (NOT a big city) is being overrun by criminals, unhoused persons with mental health problems, drug problems, criminal records, etc. Even our parks are how trashed by people living in them. It’s SO SAD. I’d love to live in a safe country.

[@LuisAlkmim]

Andy seems to be the nicest guy ever

[@lanbroghini]

Interview Jake Smith!! He has gone through an amazing journey with recovering from his eating disorder.

[@PistachioGold]

I should be focusing on what you loverly people are talking about, but I'm so mesmerized by how cute Sarah's top is ❤❤❤ I don't need the details of where it's from, just saying its super cute and fits Sarah super well ❤❤

[@lynseydawson8665]

only time do 'sock-shoe psychopath' is when out on trails and having to change footwear and am afraid will lose balance and put my socked foot down on mud/gravel/dirt

[@jmsanderson]

That is a very good point

[@vaxxxx]

Will (have you?) you ever address the once upon a time running channel contributor Kate Carter allegations in the podcast?

[@dri1811ya]

Wondered the same thing. Though Kate hasn't appeared here in years, and presumably they know as much/little as we do.

[@nicolahammer]

Tim hortons in Burton-on-Trent too!

[@matthewcreelman1347]

Regarding dangers while running: I think that men need to be aware of the threat of violence too. In most western countries, men are victims of homicide at about twice the rate of women or more - for example, in the UK males make up about 70% of homicide victims, and in the US males are 82% of homicide victims. Further, women are much more likely than men to be killed by people they know, but men are more likely to be killed by strangers. So as important as it is for women to “do everything right” and run where and when it’s safe, to let someone know where and when their going, to use their Garmin’s tracking so someone can know right away if something is going wrong, it’s also very important for men. Being cautious applies to everyone!

[@23lunds]

I will youse it for royal run or my next run :-)

[@CatsAreTheBestPeople-mm1fo]

Yes, overtaking people towards the end of a race does boost your running confidence - but I also feel slightly guilty and bad for the people I'm passing, especially if they look like they're having the worst day of their running life! 😂 Almost feel like I should excuse myself and apologise for my pacing strategy as I sprint by... 🙄

[@petermarijn]

I'm a sock-shoe-sock-shoe psychopath (and proud of it 😂)

[@mariegreen2203]

Sorry Sarah , Tito was brilliant in his plan to start when he did. Great podcast.

[@faulypi]

Taking your shoes off without untying them must be bad for your shoes. Mine are too tight to remove like that.

[@l3iaderunner12]

We’ve even got a Tim Horton’s in Wolverhampton 😂

[@JemimaAmuta]

Got mugged one morning in november 2023, havent been able to run again again because i'm so worried about running alone and being safe and it happening again.

[@DaveG207]

I’m so sorry that happened. 😢

[@runningchannel]

We're so sorry that happened to you! have you thought about running with a club to help you gain confidence?

[@JemimaAmuta]

I've been looking for a running club around. but haven't found one yet, so I can only run at park run presently. @@runningchannel

[@SimonWatkinson-n6u]

defo try a club , generally very nice people , will help you a lot , never give up

[@coltonfyfe5508]

Hahaha Tim Hortons! A canadian classic of the most mediocre products but for some reason we can't stop going there 😅 genuinely surprised there is one in the uk

[@stocktonnash]

took me 20 yrs to wean myself off of the Canadian crack coffee haha. Having one now just tastes so bad.

[@dri1811ya]

Here in Saudi Arabia we have a TH just around the corner 👍🏻

[@tzey1]

I did once think Gavy = Gaviscon??? No that can't be right 🤣

[@Quepali]

Will there be a Tito vs Sarah series in the future? 😅

[@Spursfan1125]

Yesss

[@Spursfan1125]

Omg u hearted my comment u are my favourite group of people thank you so much by the way I ran parkrun today 21:42

[@TheRolnik11]

Calling Andy mile at 4:21

[@larrydahmer3212]

tim horton's is as canadian as maple syrup and beavers! Rick: when you come to canada, if you REALLY want to act like the locals, order a "double double" (2 cream, 2 sugar)...then you'll look like you really belong (although the accent might give it away! great job gang!

[@AVS_uk]

Why is your call to action email in rather than comment? Isn't engagement on your channel more useful than emails in your inbox? Just interested. I'm sure you have your reasons

[@ericerian1811]

Hope 1:03:19 is perfect for Race, 8 hours ago (after this How2YourRun). WARNING⁉ Can we just Skip the next!? 🤯, Jesus...

[@ericerian1811]

🤯

[@Ruateddybear2]

More and more cases about murdered female runners, the more I actually start training in a treadmill for my races. I’ve been spooked way too much out on runs as a solo female runner. Better safe than sorry. I live in a pretty rural/suburban area so literally there are very few people around.

[@delaneycharney3190]

I am even more of a psychopath because sometimes I will do: 1 leg of running tights, sock, shoe and then the entire other side

[@kat76woman]

Hmm, ich habe aber auch schon öfter gelesen, daß Nüchterntraining gerade für Frauen eher keine gute Idee ist. Ich selbst laufe tendenziell auch eher besser, wenn ich zumindest eine Kleinigkeit (z.B. eine Banane) gegessen habe.

[@BillyBobJoeSnr]

Sarah is right, I've two daughters and they should not have needed to taught how to protect themselves from men; society should be addressing the underlying probably. Women should not be scared of men, if they are you need help to change the world to protect them.

[@collierellis553]

I am a sock shoe sock shoe psychopath, but at least I untie them after a run.

[@infocuslearning]

I’ve heard of Kirstie Allsopp but I had to Google Ryan Reynolds.

[@njs_gc]

I'm sock shoe sock shoe. Don't know why.😂

[@mikethebram]

sock, sock, shoe, shoe, forcefully take off, untie and tie

[@deshpooja05]

Sock shoe sock shoe psychopath here 😂😂

[@runningchannel]

Nooooooo

[@MrArnie82]

Walk around the house bare foot 🤯

[@GarethBlears]

TBH, I never even thought that sock shoe, sock shoe could be a thing. Who are these people? Why would anyone do that?

[@stevenlennie]

I assumed Andy had been to Turkey for hair plugs

[@AndrB7]

I bet Sarah could knock minutes off her PB if she tied her shoes properly 😅👟

[@petewilcock]

Say, the guy that committed that opportunistic murder, I wonder what the demographics were there. Uncomfortable question but we need to start thinking about where these dangers are actually coming from.

[@kophotography895]

Sorry guys you need to stop the advert punishment at the beginning and in the middle of your videos, I will give it one more video the. I am off.

[@steadman1969]

This isn't an airport. You don't need to announce your departure 😅