How To Run The Perfect 10k Race

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.

We upload our video podcasts to YouTube every 2 weeks and to audio-only podcast apps weekly. Make sure you never miss an episode: you can find all our podcasts on Captivate, just follow this link!:

What's in this video:
00:00:00 - Tim Horton's Surprise
00:04:24 - Talking About Running Times
00:08:21 - Running with Stitches
00:13:21 - The Perfect Race-Day Vibes
00:17:19 - Road 10K PB Conversation
00:22:02 - Running the Perfect Race
00:26:17 - Athletics Selection Controversy
00:30:19 - Speaking Up about Gender Bias
00:34:49 - Finding Motivation in Running

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[carolclements]

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!!!❤❤❤

[faithmacdonald]

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!

[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.

[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.

[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

[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 <3

[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.

[MartindeVilliers-st]

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.

[theolewis]

Well, this is the first time I've listened to this podcast. Nice to hear so much genuine chemistry and laughter <3

[stuartwebster]

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

[ScottMartin]

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.

[tom_j_lane]

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! 😂

[drjd]

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

[jonathantsou]

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.

[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.

[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!!

[sianchild]

It's so important that you covered the Laken Riley thing. I think I prefer running outside to using the treadmill but until now I've only done Parkrun outside because of this worry. I'm going to try a running group, but I should be able to run outside without feeling too worried.

[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.

[MohdYusufAbdulHamid]

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