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We talk with performance coach Tom Waite about how to start running without overcomplicating it, especially when life and work are already full. We dig into goals, recovery, sleep, and motivation so you can build consistency that actually lasts.
• Tom’s background from running to boxing to coaching
• setting a clear running goal before choosing a plan
• recovery capacity as the limiter for busy runners
• sleep basics and the biggest disruptors like stress and late-night work
• using training to improve sleep without exercising too close to bedtime
• wearables and biometric data as tools for behaviour change
• avoiding obsession with sleep scores and recovery metrics
• why tiny habits done well beat a perfect plan done rarely
• when online running plans help and when they distract
• social media fitness content rewarding novelty over context
• motivation, identity, and purpose as the engine for consistency
• running as an accessible way to feel better outdoors
So please do listen next week to part two.

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Unlock the transformative power of mindfulness, gratitude, and intention to elevate your running—and your life. In this episode, Julie Feldman shares practical tools to help you cultivate mental clarity, build habits with ease, and find peace in every stride. Whether you're a seasoned runner feeling stuck or just starting out, discover how small shifts in mindset can lead to lasting change and deeper self-worth.

You’ll discover the science behind gratitude’s role in mental resilience and how to identify the senses that connect you to your inner peace. Julie breaks down the habit formation cycle, revealing how to create sustainable routines by starting small and rewarding yourself along the way. She also explores the concept of flow — the elusive state where body, breath, and mind align — and how to access it during your runs to experience bliss and vitality.

This episode also dives into practical techniques like breathwork and visualization to reset your mental state anytime. Plus, hear inspiring stories about overcoming fear, reigniting motivation, and reconnecting with your body—whether that’s skiing after years or finding joy in a simple walk. Julie’s insights empower you to be gentle with yourself, practice self-love, and develop a deeper understanding of your own worth.

If you're a runner seeking more than just physical fitness—looking to harness your mental and spiritual strength—this is your must-listen. Perfect for anyone who wants to turn their running into a mindful practice that boosts confidence, reduces burnout, and cultivates lasting resilience. Step into a new mindset and realize that your best run is the one that starts from within.

Julie Feldman is a mindfulness coach and founder of allrenda.us, dedicated to blending mind, body, and spirit for holistic well-being. Her work helps individuals unlock their inner strength and live intentionally.

Get ready to transform your running routine into a powerful tool for self-discovery and peace. Press play now and start running with purpose.

Julie Feldman is a yoga, Pilates, and fitness trainer passionate about the intersection of neuroscience and self-development. Her unique approach combines science and spirituality to foster self-belief and holistic health.

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Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

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Unlock the secret to transforming your run—and your life—by tapping into the profound connection between mind, body, and spirit. Julie Feldman, a powerhouse in neuroscience, fitness, and self-development, reveals how self-belief, breathwork, and vulnerability can elevate your performance and overall well-being in ways you never imagined. If you've ever felt stuck, overwhelmed, or disconnected from your true potential, this episode will inspire you to reframe setbacks as stepping stones and embrace a holistic approach to health that goes far beyond physical activity.

You'll learn simple yet powerful techniques like breathing exercises to reduce anxiety and improve endurance, as well as insights on listening to your body’s signals and giving yourself permission to pause or re-gear. This episode isn’t just about running; it’s about harnessing your inner strength to overcome injury, self-doubt, and life's setbacks with grace and resilience.

We break down the essential elements of a balanced life—how your thoughts shape your physical health, and why integrating mindfulness and spirituality into your training creates more meaningful progress. Julie discusses the disconnect many feel between exercise and spirituality, and how aligning these elements unlocks untapped potential. If you're seeking peak performance while nurturing your mental and emotional health, this episode offers practical tools and a fresh perspective that will change the way you move.

Whether you're a seasoned athlete, a casual runner, or someone looking for more mental clarity, this episode is perfect for those craving a deeper, more connected approach to well-being. It’s about more than just fitness; it’s about embracing your whole self, recovering from setbacks, and discovering the joy in every step along the journey. Tune in and realize that your greatest strength lies within—waiting to be unlocked.

Julie Feldman is a yoga, Pilates, and fitness trainer passionate about the intersection of neuroscience and self-development. Her unique approach combines science and spirituality to foster self-belief and holistic health.

Julie Feldman's Website

Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

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Discover the surprising link between gut health, nervous system regulation, and optimal performance, whether you’re an athlete or a health seeker. In this eye-opening episode, Kelly Hale reveals how your body’s plumbing and nervous system control more than just digestion; they influence your energy, injury recovery, and mental clarity. If you’re frustrated with repeated injuries, fatigue, or stubborn digestive issues, this episode could transform your health and athletic performance.

Kelly shares the groundbreaking concept of early reflexes and nervous system patterns that sabotage your progress. Learn how gentle organ releases, brain-body exercises, and simple daily routines like PACE can reset your energy, reduce injury recurrence, and boost your running mojo. Discover specific, actionable techniques that take only a few minutes but deliver profound results—no equipment needed. Whether you’re striving for longevity in your runs, overcoming nagging injuries, or simply want to understand your body’s signals better, Kelly’s insights will revolutionise your approach.

Explore the vital role of trauma release, the importance of real-time body awareness, and why over-reliance on data might be distracting you from your own sensations. From addressing anticipatory anxiety to optimising spinal reflexes, this episode offers a fresh perspective on holistic health that integrates mind, body, and nervous system. Perfect for runners, coaches, health enthusiasts, or anyone eager to upgrade their inner systems and enjoy more pain-free, energised days.

Kelly Hale is a holistic health practitioner specialising in nervous system regulation, visceral organ work, and injury prevention. With her decades of experience in manual therapy and performance coaching, she’s dedicated to helping people reclaim their resilience and vitality through simple, effective tools.

If you’re ready to simplify your health routine and experience effortless movement and energy, this episode is for you. Unlock the secrets your body is trying to tell you—and transform how you run, recover, and live.

Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

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Unlock the secret to running longer, stronger, and injury-free with a revolutionary approach rooted in nervous system science. If you’ve ever felt exhausted, broken, or frustrated trying to push through your runs, this episode is your game-changer. Kelly Hale from Inspired Well reveals how understanding and regulating your nervous system can transform your running experience and extend your longevity in the sport.

Discover why many runners get injured or burned out not because of training volume, but due to unresolved stress responses trapped in fight, flight, and freeze modes. Kelly shares actionable movement strategies—rooted in early developmental reflexes—that anyone can do to calm their nervous system before and after runs. Learn how gentle, targeted exercises can support gut health, reduce anxiety, and rewire your brain for effortless rhythm, making running feel easier and more enjoyable.

We break down the critical connection between movement, emotional health, and nervous system regulation, revealing surprising insights: Why traditional warm-ups might fall short, and how oppositional, cross-body movements can bring your body and mind into balance. You'll discover the specific reflexes that, when supported, help you access your full physical and mental potential. Whether you're training for your first race or aiming for your next PB without burnout, this episode offers the tools to run smarter, healthier, and more sustainably.

Perfect for runners, athletes, trainers, and anyone ready to ditch constant fatigue and injury for a grounded, resilient body. Kelly Hale is an occupational therapist and holistic movement expert who combines her deep understanding of early development and neurogovernance to help you move with ease and confidence. Get ready to move beyond traditional fitness—your nervous system will thank you.

Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

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In this episode of Brian's Run Pod, I, Brian Patterson, continue my conversation with walking enthusiast Stanley Bronstein. We dive into Stanley's transformative journey through his four-part framework: willingness, belief, discipline, and commitment. Stanley shares his personal experiences of losing weight, adopting healthier habits, and the profound impact these changes have had on his life. Our discussion highlights the power of self-discipline, the importance of permanent lifestyle changes, and the potential within each of us to achieve more than we ever imagined.

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Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

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In this episode of Brian's Run Pod, host Brian Patterson takes a detour from the usual running discussions to explore the transformative power of walking with guest Stanley Bronstein. Stanley, a walking and weight loss expert, shares his inspiring journey from being overweight to embracing walking as a lifestyle. He discusses the pivotal moments that sparked his change, the challenges he faced, and the mental and physical benefits he discovered along the way. Together, they delve into the therapeutic nature of walking, the importance of personal responsibility, and how this simple activity can lead to profound self-discovery. Tune in to uncover the lessons walking can teach us about life and health.

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Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

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In this engaging episode of "Brian's Run Pod," host Brian Patterson sits down with Sasha Graham, the dynamic host of "Sports Will Save Us All." Together, they explore the complex journey of athletes transitioning from professional sports to new identities, discussing the emotional and psychological challenges they face. From the thrill of competition to the search for purpose beyond the field, Sasha shares insights from her conversations with athletes like David Bruton Jr. and others. Tune in for inspiring stories of resilience, the impact of social media on sports, and the evolving role of women in athletics. Whether you're a sports enthusiast or simply curious about the human side of sports, this episode offers a thoughtful look at the power of sport to shape lives.

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Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.

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