Rokman

Ultramarathon Record Holders Explain How to Train for 100 Miles and More

How do you actually train for an ultramarathon? Not according to Instagram. Not according to the bloke who runs 100 miles every weekend. And definitely not by simply running more and more until your knees fall off. In this episode of the Rokman Podcast, we break down how to train for an ultramarathon without all the influencer nonsense. Paul Zlabickas and Ben Wiley recently completed the Welsh Coastal Path — 870 miles and around 30,000m of elevation — in just 18 days and 5 hours, setting a new fastest known time. But the interesting part isn't just what happened during those 870 miles. It's how they trained for it. 💪🏻 Try Rokman's weekly running challenges: Click here 👕 Get Rokman's "Too Stubborn to Stop" Running T-Shirt: Click here 🎙️Get notified when new Rokman Podcast episodes get released: Click here

He Was 6th in the World… Then Quit Running

Former Welsh 800m runner Jimmy Watkins reached a World Championship final, ran 1:46 for 800m… and then walked away from running completely. In this episode of the Rokman Podcast, Jimmy talks about the reality of elite athletics, why he quit at his peak, drinking before races, swapping running for life in a rock band, getting sober, rediscovering his love for running and eventually co-founding Running Punks. We also get into what happened when he left Running Punks, how the breakup affected him personally, his Running Reviews, working with BBC 6 Music and Craig Charles, and why combining running with music helped him find his identity again. Then we get into training. Jimmy's approach is refreshingly simple. We talk about how to actually get faster, interval training, why running is a skill, warm-ups, and the advice he gives people who want to find out what they're genuinely capable of. 💪🏻 Get a Running Challenge sent straight to your inbox every week: Click here 👕 Get Rokman's "Too Stubborn to Stop" Running T-Shirt: Click here 🎙️Get notified when new Rokman Podcast episodes get released: Click here

He Ran Every Day for 365 Days. This is How it Changed His Life

James Joseph ran every single day for 365 days. No rest days. Even while touring across the world with rock band James and the Cold Gun. So what did a full year of daily running actually do to his fitness?In this episode, James talks about how the streak changed his body, fitness, discipline and mindset — and why it became much more than just ticking off another run on Strava. This is less about becoming an elite runner and more about what can happen when you stop constantly starting again.If you struggle with consistency, motivation, or fitting running around a busy life, there’s plenty in this one. James Joseph is the guitarist and vocalist of James and the Cold Gun, a Welsh rock band that has toured internationally, while somehow finding time to run every bloody day. Welcome to the Rokman Podcast - For endurance runners, marathon runners, ultra runners and everyday athletes who want to improve their running, build endurance, get stronger, train smarter and take on bigger running challenges.💪🏻 Get weekly running challenges sent straight to your inbox🏃‍➡️ Download our free 5km Personal Best Training Plan👕 Get Rokman's "Too Stubborn to Stop" Running T-Shirt🎙️Get notified when new Rokman Podcast episodes get released#️⃣ Follow me on Instagram

He’s Run 147 Marathons. Here’s How You Actually Get Your Fastest Time

Want to run a faster marathon without falling for influencer nonsense, expensive gadgets or pointless training hacks? Running coach Gary Howells reveals the marathon training, fuelling and recovery strategies that actually help runners achieve a faster time. Gary has completed more than 140 marathons, 15 ultramarathons, five Ironmans and the Marathon des Sables. He has also run 10 marathons in 10 days. So, unlike most people giving marathon advice online, he has properly tested this stuff. Gary also explains why runners may gain more from improving their fuelling and recovery than spending hundreds of pounds on shoes. If you are training for your first marathon, chasing a new personal best or simply trying to become a better runner, this episode should give you plenty to take into your own training. 💪🏻 Get a Running Challenge Sent Straight to your inbox every week: Click here👕 Get Rokman's "Too Stubborn to Stop" Running T-Shirt: Click here🎙️Get notified when new Rokman Podcast episodes get released: Click here

He Ran Every Day for 365 Days. This is What it Did to His Fitness

James Joseph ran every single day for 365 days. No rest days. Even while touring across the world with rock band James and the Cold Gun. So what did a full year of daily running actually do to his fitness?In this episode, James talks about how the streak changed his body, fitness, discipline and mindset — and why it became much more than just ticking off another run on Strava. This is less about becoming an elite runner and more about what can happen when you stop constantly starting again.If you struggle with consistency, motivation, or fitting running around a busy life, there’s plenty in this one. James Joseph is the guitarist and vocalist of James and the Cold Gun, a Welsh rock band that has toured internationally, while somehow finding time to run every bloody day. Welcome to the Rokman Podcast - For endurance runners, marathon runners, ultra runners and everyday athletes who want to improve their running, build endurance, get stronger, train smarter and take on bigger running challenges.💪🏻 Get weekly running challenges sent straight to your inbox🏃‍➡️ Download our free 5km Personal Best Training Plan👕 Get Rokman's "Too Stubborn to Stop" Running T-Shirt🎙️Get notified when new Rokman Podcast episodes get released#️⃣ Follow me on Instagram

He’s Run 147 Marathons. Here’s How You Actually Get Your Fastest Time

Want to run a faster marathon without falling for influencer nonsense, expensive gadgets or pointless training hacks? Running coach Gary Howells reveals the marathon training, fuelling and recovery strategies that actually help runners achieve a faster time. Gary has completed more than 140 marathons, 15 ultramarathons, five Ironmans and the Marathon des Sables. He has also run 10 marathons in 10 days. So, unlike most people giving marathon advice online, he has properly tested this stuff. Gary also explains why runners may gain more from improving their fuelling and recovery than spending hundreds of pounds on shoes. If you are training for your first marathon, chasing a new personal best or simply trying to become a better runner, this episode should give you plenty to take into your own training. 💪🏻 Get a Running Challenge Sent Straight to your inbox every week: Click here👕 Get Rokman's "Too Stubborn to Stop" Running T-Shirt: Click here🎙️Get notified when new Rokman Podcast episodes get released: Click here

Mental Health Nurse Explains Why Runners Chase Suffering

Why are so many runners drawn to pain, suffering and extreme endurance challenges after going through trauma? In this episode of the Rokman Podcast, mental health nurse Paul Regan explains why running, marathons, ultras and hard physical goals can help people cope — but also when they can become avoidance.This is a conversation for runners who use training, racing and endurance challenges to stay sane, find purpose, build confidence and prove to themselves they can still do hard things. 💪🏻 Join the Rokman Community - Running Challenges, Training, Support, Advice, and Apparel: https://rokman.co.uk/?utm_campaign=Rokman_Podcast&utm_source=Spotify&utm_medium=Podcast&utm_content=👕 Buy Rokman's "Too Stubborn to Stop" Active T-Shirt: https://rokman.co.uk/collections/all-products/products/too-stubborn-to-stop-mens-active-t-shirt-black🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts

World Record Holder Reveals Who's Fitter: Runners or Triathletes

In this episode of the Rokman Podcast, I speak to Dave Tonge, owner of Heathwood Swimming, a multiple Ironman athlete and world record holder for a 24-hour wetsuited swim in an endless pool.We dig into what runners can learn from triathletes about building endurance without breaking themselves. From swimming fitness, running fitness and bike fitness, to breathing control, low impact aerobic training, fuelling mistakes, Ironman disasters and Dave’s ridiculous 24-hour swim world record.We also get into Dave’s work with Matt Pritchard from Dirty Sanchez, why strong athletes often struggle in the pool, and the brutal lessons endurance sport teaches you when things go wrong.If you’re a runner who wants to build a bigger engine, avoid injury and train smarter, this one’s worth a listen. www.rokman.co.uk

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How to Run a Faster Half Marathon Without the Nonsense

In this episode of the Rokman Podcast, I’m joined by running coach and Easy Run Club founder Tommy Burnell to break down how to train properly for a faster half marathon. We cover how to structure a half marathon training plan, why so much of your running should feel easy, how to use Zone 2, threshold, tempo runs, hill work and VO2 max sessions, plus the biggest mistakes runners make when trying to improve. Tommy also shares his own training week, advice for heavier runners, how to fuel properly on race day, and why run clubs have exploded in popularity. No magic hacks. No influencer nonsense. Just practical running advice from someone who actually knows what they’re talking about.

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The Strength-Endurance Formula That Works

In this episode of the Rokman Podcast, I sit down with Max Glover, former Royal Marine and record-breaking strength-endurance athlete. Max has carried a 160kg piano up a mountain, pulled a car for a marathon distance, dragged a truck, and taken on the sort of challenges most people would quite reasonably avoid for the sake of having functioning knees. We talk about how he built that level of strength-endurance, what extreme challenges teach you about preparation, and why real fitness is about far more than just running further or lifting heavier. In this episode, we cover: • How Max carried a piano up a mountain • The brutal reality of pulling cars and trucks • Why planning matters more than ego • How to train for strength-endurance • What Royal Marine training teaches you about real fitness • How to build a body that keeps going under fatigue • Why endurance, strength, and grit need to work together If you want to build real-world fitness, improve your endurance, and become harder to break when life gets uncomfortable, this one is worth a listen.

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Is Toxic Masculinity the Problem or the Solution?

In this episode of the Rokman Podcast, I sit down with BJ Stagner to break down one of the most debated topics right now — toxic masculinity, the rise of the manosphere, and why so many men feel lost, stuck, and unfulfilled.We look at what’s really going on beneath the surface.Men today are being pulled in two directions. On one side, they’re told masculinity is toxic, dangerous, and something to suppress. On the other, they’re sold an extreme version of masculinity built on ego, dominance, and material success.So what’s the truth?We unpack why the rise of the manosphere isn’t the root problem — it’s a reaction. A reaction to a lack of direction, lack of role models, and a lack of real masculinity.And more importantly, we break down what real masculinity actually looks like. 💪🏻 Try Rokman's Online Running & Fitness Challenge Platform: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=50-BJ-Stagner🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts Connect with BJ: https://www.bjstagner.com

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How to Run Fast at a Low Heart Rate

In this episode, I sit down with ultra runner, former soldier, and coach Lee Davies to break down one of the most misunderstood concepts in running: how to run faster by slowing down. We dive deep into MAF training (Maximum Aerobic Function), why most people are running their “easy” runs too hard, and how building a proper aerobic base can transform your speed, endurance, and long-term consistency. Lee shares how this approach helped him go from constant injuries to running a 2:57 marathon and consistently podiuming ultra races — all while training at a lower intensity. 💪🏻 Try Rokman's Online Running & Fitness Challenge Platform: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=49-lee-davies🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35

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WRU S&C Coach Explains How to Train Like a Pro-Athlete

What does it actually take to train like an elite athlete? In this episode, I sit down with former Welsh international and current strength & conditioning coach for the Wales senior rugby team, Robin Sowden-Taylor, to break down how professional athletes really train… and more importantly, how normal people can apply it without living in a gym. We get into what a real pro training week looks like, why most everyday athletes are doing too much (and getting nowhere), and how you can get better results with less time if you train smarter. Robin also shares stories from his career playing for Wales, what it was like competing with legends, playing alongside Jonah Lomu, and the brutal injury that nearly ended everything. Key takeaways: Why elite athletes only spend ~2.5 hours per week on gym work The biggest mistake everyday athletes make (trying to do everything at once) Why simplicity and consistency beat “perfect” programmes How to structure your week like a pro Why ego is quietly ruining your progress What actually separates good athletes from elite performers 💪🏻 Try Rokman's Running & Fitness Challenge Platform: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=48-Robin-Sowden-Taylor🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts

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How to You 2X Your Lifts with Wales' Strongest Man

In this episode of the Rokman Podcast, I sit down with strongman champion Jamie Nelson to break down how he built real strength. Not bodybuilding strength. Not influencer strength. Actual pick-up-ridiculous-weights strength. Jamie is 6'6", weighs around 170kg, and has a 330kg deadlift, a 285kg squat, and has just been crowned Wales’ Strongest Man. We talk about: • The training principles that actually make you stronger • Why most people train completely wrong in the gym • The key lifts that build real strength (and the ones that don’t matter) • How strongmen structure their training weeks • Why consistency beats everything else • The biggest mistakes people make when deadlifting and squatting • What it takes mentally to become one of the strongest men in the country And yes… we also discuss eating 10,000 calories, lifting 160kg logs overhead, and carrying 200kg Atlas stones. 💪🏻 Try Rokman's Challenge-Driven Training Protocol: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=47-Jamie-Nelson🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts

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Meet The Olympic Coach Who'll Help You Smash Your 5k

In this episode, Terry sits down with James Thie — former world-class middle-distance runner, British champion, and coach to Olympic and international athletes — to break down what actually makes runners faster.James explains why most runners chase the wrong things, why quick fixes don’t exist, and how real speed is built through smart training, recovery, and patience. If you want to run faster over 5K, build proper endurance, or stop plateauing at parkrun, this episode is a masterclass.We get into:– The biggest mistake runners make when trying to get faster– Why rest and recovery are just as important as training– How to structure a week if you want to improve your 5K time– The balance between speed, endurance, and threshold work– Whether tech, shoes, and marginal gains actually matter– The mindset required to keep improving over yearsListen now and start building real speed. 💪🏻 Try Rokman's Challenge-Driven Training Protocol: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=46-James-Thie🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts

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Q&A: Building a Fitness Brand With No Money or Clue

To celebrate hitting 1,000 subscribers, this solo Q&A episode dives into discipline, motivation, building Rokman, growing a podcast from scratch, and the stuff in fitness I think is wildly overrated.We talk about falling off the wagon, balancing training with family life, why paying for challenges makes you more likely to do them, and the turning point that forced me to sort my life out.💪🏻 Try Rokman's Challenge-Driven Training Protocol: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=1k-subs-q-a🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts#️⃣ Get in touch in the comments below or head to...Instagram: https://www.instagram.com/terryrosoman/

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Why You Train Hard but Still Look the Same

In this episode of the Rokman Podcast, I sit down with BJ Stagner — fitness coach, author, church pastor, and all-round deep thinker on discipline, masculinity and fitness. We get into the real purpose of training, why most men think they’re disciplined when they’re not, and how fitness, faith and responsibility actually overlap more than people think. We talk CrossFit vs Hyrox, modern masculinity, denial, discipline and the uncomfortable truth about what actually holds people back. 💪🏻 Try Rokman's Challenge-Driven Training Protocol: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=Spotify&utm_medium=Podcast&utm_content=BJ-Stagner🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts

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The Real Reason You Can’t Stay Consistent

In this episode of the Rokman Podcast, Terry sits down with Ollie Olds to strip the nonsense out of mindset, motivation, and self-help. Instead of feel-good quotes or hype-driven advice, this conversation goes into the psychology behind why people struggle to stay consistent, why burnout creeps in even when things look “fine” on the surface, and why change often stalls despite good intentions. Ollie explains how self-sabotage actually works, why motivation is unreliable, and how unconscious patterns quietly pull people back to old behaviours. We talk about discipline versus motivation, the role of discomfort in real change, and why most people don’t fail because they’re lazy, they fail because they don’t understand what’s really driving their behaviour. This episode is for anyone who’s tired of starting strong and falling off, sick of self-help fluff, and looking for a more honest, practical way to build consistency, resilience, and long-term change. No hype. No empty motivation. Just a real conversation about what actually works. 💪🏻 Try my online challenge platform, Rokman: https://rokman.co.uk/?utm_campaign=Rokman_Podcast&utm_source=Spotify&utm_medium=Podcast&utm_content=43-ollie-olds🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35

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Everything People Get Wrong About Getting Fit

In this episode of the Rokman Podcast, Terry sits down with Personal Trainer and Movember Challenge athlete, Joey Jones for an honest conversation about fitness, consistency, and why so many people keep falling off track. Rather than chasing aesthetics, shortcuts, or motivation spikes, Joey talks about why fitness has to become part of who you are if it’s going to last. They break down what most people get wrong with training, why short-term plans fail, and how overcomplicating fitness often creates the very problems people are trying to fix. The conversation also goes deeper into the role fitness plays in mental health, especially for men — not as a cure-all, but as a reliable guardrail. They discuss discipline versus motivation, why comfort quietly erodes progress, and how physical challenges can give people structure, purpose, and something solid to hold onto when life feels messy. 🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35💪🏻 Try my online challenge platform, Rokman: https://rokman.co.uk/?utm_campaign=Rokman_Podcast&utm_source=Spotify&utm_medium=Podcast&utm_content=42-Joey-Jones

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HYROX, Hybrid Training & the Fitness Lies People Believe

Liam Hatch is a former competitive runner turned coach, actor and HYROX athlete who’s built a of keeping training fun and simple. With a background in track athletics and years of real-world coaching experience, Liam has helped thousands of people improve their fitness without falling for quick fixes, influencer trends or overcomplicated programmes. In this episode, we strip back the hype around HYROX, hybrid training and modern fitness culture. We talk honestly about what HYROX actually demands, why so many people are training for it the wrong way, and how social media has warped people’s expectations of what “being fit” really means. Liam explains why running still matters, why strength alone isn’t enough, and why most shortcuts end up costing people progress or leaving them injured. We cover: - The biggest myths around HYROX and hybrid training - Why most people underprepare for the running element- How social media and aesthetics are ruining training decisions - What a simple, effective training approach actually looks like - How to build real fitness without chasing hacks or trends 🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35💪🏻 Try my online challenge platform, Rokman: https://rokman.co.uk/?utm_campaign=Rokman_Podcast&utm_source=Spotify&utm_medium=Podcast&utm_content=41-Liam-Hatch

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