Episode 1: Introduction 
Learn about how Lee came to professional running, and the passion that propelled his rise to the top. In this first episode, he looks back at his childhood and what sport meant to him back then, what his time working in the corporate world taught him about competition and endurance, and how he believes the world would be a better place if everyone did what they love. He goes on to talk about how running can help energise your day, how joining a local running club can help you push through your barriers, and how tracking your training can keep you focused on your goals and lead to quicker improvement. 

Post Podcast Reflection:
- What was your answer to your primary school teacher of what you wanted to become?
- What are you currently aiming to get really good at? How do you track your results and review your progress?
- Are you surrounded by other people who are like minded? How do you feel when you’re with them?
- When you go through a low, remember why you started in the first place.
- Always make it fun again. If it is not fun, something is wrong.
 
Books that inspired me:
– Shoe Dogg – Phill Knight | I loved how the book describes the birth years of Nike and what Prefontaine’s, one of my idols, roll was in this
– Bowerman and the Men of Oregon
– Pre: The Story of America's Greatest Running Legend, Steve Prefontaine
 
Strava:
Lee’s strava account : https://www.strava.com/athletes/9803888

EPISODE 1 – HOW I GOT INTO RUNNING

Episode 2: First parkrun

New to parkrun? Lee gives us the low-down on this amazing (and free!) initiative, where you can register to run with a group at your local park and track your progress week on week. It’s a great way to start running, meet like-minded people and start your weekend right! In this episode Lee also shares some general pointers for those starting out on their running journey - how to structure your run, how to warm up, when to run and, most importantly, how to keep it fun! All you need is a pair of trainers and you’re good to go....
 
Post Podcast Reflection
– Why do you run and where can you find like-minded people?
– What keeps you from running outside in a park, nature?
 
Training Example
– reach 5K in 30mins
– 30mins for 5K and 4 runs per week | 8-16 weeks to reach a new goal
– 2 runs to support your other runs
– 2 sessions more focused on achieving your goal: speed session & focused long run
– You want a certain level of speed and lactate threshold
 
Run 1: Supporting run
 
Run 2: Session - Speed/Interval: split up a 5K run
– warm up: reduce risk of injury, set up your body to run fast -> jog for 5-10mins very slowly, dynamic stretching for 5mins, run fast for 2 mins
– 2K at 6mins/km | break – 1-2 mins | 2K at 6mins/km | break  - 1-2 mins | 1K at 6mins/km
–cool down: jog very slowly and bring your heart rate down, end walking 3-5mins, static stretching
– Goal: your body will figure out what it means to run 5K at this pace and how to deal with the positive stress you put it through
 
Run 3: Supporting run
 
Run 4: Session - focussed long run
 
 
Further reading
http://www.parkrun.org.uk/ (onsite you can change country)
https://www.runnersworld.com/training/a20845020/how-to-get-started-as-a-runner/ 
https://www.nhs.uk/live-well/exercise/running-tips-for-beginners/
https://www.nytimes.com/guides/well/how-to-start-running

EPISODE 2 – WHAT IS PARKRUN AND WHY IS IT GREAT

Episode 3: Running for the Mind 

Purpose, positivity, productivity and perspective. In this episode, Lee shares how he runs is to keep his mind healthy and how you can apply his training tools to your routine. Running can be almost like a medicine - helping to reduce stress, alleviate the symptoms of depression, and help you to get the best out of your body. It can even help with addiction and depression by providing structure and purpose to your daily life. It also helps to boost the quality of your sleep - which is the foundation of happiness and health, as well as getting us out there in the fresh air, and maybe meeting like-minded people. The benefits are endless - see for yourself! 

Reflection
What problems could you think of while running to put them in perspective or look at them from a different angle?
How do you feel after your run?
Try to name 3 people around you who are radiating positivity and what effect this has on you?
How many hours a day are you fully productive? What could increase your productivity?
Do you know how many hours of sleep you need? What could you do to reach your ideal number of hrs of sleep?
What improves your mind?
 
 
Further reading 
Running to reduce stress: https://experiencelife.com/article/the-science-of-stress/
Running to reduce depression: https://mayocl.in/2g1QE5f
Running and the effects on the mind and https://www.businessinsider.nl/health-benefits-of-running-2018-4/?international=true&r=US

EPISODE 3 – HOW RUNNING CAN IMPROVE YOUR MIND

Episode 4: Go from 5k to a Half 

One of the most common questions Lee gets is from runners who are looking to progress from 5k to half marathon. It’s a jump, but it’s achievable with the right plan. So how do you get there? In this episode, Lee takes us through his recommended 12-week plan, and how to keep adding 2-3 km every week until you’re running the full distance two weeks before your race. He breaks the programme down step by step, talks about the key to warming up and cooling down, and gives some pointers on pace-setting. Want to expand your horizons even further? Think about picking a half-marathon in a new city, and make an event of it.
 
Post Podcast Reflection
Do you know if you ever want to run a half marathon? Why yes or why no
Is there a particular place you dream of running once? Is there a half marathon race in that location?
What would you need to adjust in your schedule to be able to run 4x a week? Are you able to do this for 12 weeks?
 
Training example
2hr for half marathon
run 4x a week
focus the 12 week plan around the long run
 
Monday: easy run
Wednesday: lactate threshold session
Friday: easy run
Sunday: long run
good warm up – 2-3K
half marathon pace: 8K or 2x 4K with a break in between
cool down – 2-3K
 
Further reading:
Lactate threshold: how to figure out how you improve this

Find a half near you: 
https://www.runnersworld.com/races-places/a20864800/marathon-calendar-0/
ttp://www.marathonrunnersdiary.com/ (international)

EPISODE 4 – GO FROM 5K TO A HALF

Episode 5: 30 seconds to 30 minutes 

Totally new to running? In this episode, Lee trains a newcomer to running, and talks us through how to start from scratch and gain the confidence you need to get out there and run. He covers the importance of picking a local route that inspires you, and the tips and tricks you will need to quickly turn running into a habit. You’ll learn about how to rest well, how to breathe right, how to pace yourself and how to get your body functioning at its best. Alongside the many benefits of incorporating running into your daily life, the sense of accomplishment you’ll feel from picking up a new, healthy, habit will be immense. Give it a go!

Reflection: 
Turning initial motivation into a habit can be hard. How can you make it happen?
Make a plan and don't let anything get in the way!
How can you restructure your day to run first thing before breakfast? You will be amazed by the results.
How much do you really want this? Ask yourself this daily.

EPISODE 5 – RUNNING 30MINS FOR THE 1st TIME

Meet your Intersport Running Coach, Lee Grantham - ultra runner, cyclist, and marathon junkie. Having mastered the art of turning his dreams into reality, he has transformed his passion for running into a kick-ass profession and now runs for Great Britain. In this series of five podcasts, he shares his insight, inspiration and advice on how to become a better runner. Whether you’re just starting out or ready to take your runs to the next level, Lee will take you further.

Intersport Running Podcast

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