Running a 10K doesn't have to be a high-pressure experience. Our candid conversation about Run Norwich preparation reveals the laid-back yet effective approach two everyday runners are taking toward this popular city event.

We dive into our training strategies – from multiple weekly runs and strength training to the dreaded hill work. While one of us focuses on building endurance through varied workouts, the other emphasizes practical considerations like testing race-day clothing and maintaining proper hydration. The refreshing "no worries" mindset emerges as perhaps the most valuable training tool, with both of us acknowledging that walking sections is perfectly acceptable and finishing is the primary goal.

Having completed a previous 10K at Holkham has boosted our confidence considerably. There's something reassuring about running through familiar city streets surrounded by cheering spectators and fellow participants. We share a laugh about how slower runners actually get better value for money by spending more time on the course – a perfect perspective shift for those who won't be challenging the front-runners!

The conversation naturally gravitates toward what might be the most crucial element of race preparation – planning the post-race celebration. Huggers restaurant emerges as the venue of choice, with its impressive selection of vegetarian and vegan options making it perfect for refueling after 10 kilometers of effort. Because sometimes, the promise of a delicious roast dinner provides exactly the motivation needed to cross that finish line.

Have you signed up for Run Norwich or another local race? Share your preparation strategies or join us at Huggers afterward to compare race experiences!

Follow us on IG : @thehealthhunspod

Scrolling through social media, you've likely encountered them – charismatic personalities making bold health claims, promising miraculous results, and denouncing mainstream advice. Welcome to the world of health and fitness grifters.

These modern snake oil salesmen have mastered the art of capturing attention in our short-form content world. They make outrageous claims about diet and exercise, often promoting extreme protocols while conveniently selling solutions to problems they've convinced you that you have. From the Liver King's raw organ meat diet (while secretly spending $11,000 monthly on steroids) to influencers filming themselves harassing shoppers in supermarket aisles, these characters profit from controversy and absolutist thinking.

What makes grifters particularly dangerous in the health space? They prey on uncertainty and vulnerability. When someone is desperate to improve their health, lose weight, or fix a medical issue, they become susceptible to anyone who speaks with unwavering confidence. Grifters excel at speaking in absolutes—no nuance, no individual differences, just black and white thinking. The reality is that health is complex and personal, but that doesn't sell supplements or online courses.

The damage extends beyond wasted money. At best, following grifter advice leads to restrictive, unsustainable lifestyles; at worst, it can have serious health consequences when people abandon proven treatments for "natural" alternatives. We've seen followers turn away from conventional medicine with tragic results. Many grifters also serve as gateways to conspiracy theories and alt-right ideologies, using wellness as an entry point to more extreme beliefs.

So how do you protect yourself? Look for red flags: Does the person speak in absolutes? Are they primarily selling something? Do they discourage eating fruits and vegetables? Do they engage in outrageous behavior for views? Most importantly, follow the money—genuine experts rarely need to resort to extreme claims or rage-baiting to establish credibility. Remember, if it sounds too good to be true, it probably is.

Want more insights like this? Subscribe to The Health Huns and join us in our quest for balance in the messy world of health and fitness. Let's learn together how to spot the grifters and find sustainable approaches to wellbeing.

Sexism in the health and fitness industry creates significant barriers, particularly for women, manifesting in everything from marketing language to funding disparities and objectification in gym spaces. We explore how these systemic issues affect participation and achievement in fitness, and what changes are needed to create more inclusive environments.

• Fitness marketing uses dramatically different language for men ("beast mode," "dominate") versus women ("tone up," "slim down")
• Women athletes and those who train intensely are often unfairly labeled as having disordered behaviours
• Women's sports receive significantly less funding - female footballers earn 90% less than male counterparts
• Many female professional athletes must maintain full-time jobs alongside their sporting careers due to lack of financial support
• Women experience objectification in gym spaces, with fitness apparel designed to sexualise rather than support performance
• Female athletes are held to higher behavioural standards than males, facing harsher criticism for showing competitive aggression
• Solutions include better education for fitness professionals, stronger industry regulation, and redistribution of funding to women's sports

Share this podcast, like it, and leave a review. It really helps us reach more people!

We explore the messy side of health and fitness, addressing listener questions with honesty, humor, and practical wisdom to help you feel less alone in your journey.

• Health and fitness as a lifelong journey rather than an "on or off" approach
• Women's health myths versus reality and the lack of research in this area
• Practical strategies for managing calf pain while running
• How to mentally handle weight gain without self-sabotage
• Finding the right balance between having quality fitness gear versus essentials
• Realistic expectations for progress when starting out at the gym
• Building fitness communities and finding workout buddies
• Managing motivation through discipline and habit-building
• The importance of lowering expectations to maintain consistency

If you enjoyed this episode, please rate and review on your listening platform, and tag us in your stories. We're planning exciting things including guest episodes, a live show, and a Patreon coming soon!

Ever felt guilty for taking a rest day? You're not alone. Sleep, rest, and recovery might not be the sexiest topics in fitness, but they're the secret weapons that can transform your health journey.

We dive into the science of sleep cycles and why waking up naturally feels so different from that jarring alarm sound. Understanding your own sleep patterns could be the game-changer your body's been craving. Did you know sleep debt accumulates over time, potentially leading to serious health consequences? Or that shift workers have higher rates of metabolic disorders not because of diet, but because of disrupted sleep patterns?

The distinction between rest and recovery isn't just semantic—it matters. While related, they serve different purposes in your wellness journey. Rest involves deliberately taking time away from strenuous activities, but contrary to popular belief, it doesn't always mean doing nothing. Sometimes rest is simply changing activities to something that fills your cup rather than draining it.

We share our personal approaches to rest days and recovery strategies, including how to listen to your body's signals. Those persistent niggles and pains? They're conversations your body is trying to have with you. Ignoring them can lead to serious injuries that set you back months rather than the few days you might have needed if you'd respected those early warning signs.

Whether you're a seasoned athlete or just starting your fitness journey, this episode offers valuable insights into creating sustainable health practices that honor your body's needs. Subscribe to The Health Huns podcast for more honest conversations about the messy side of health and fitness, and don't forget to send us your questions for next week's Q&A episode!

If you enjoyed this episode please share, rate, and review!

Follow us on IG @thehealthhunspod

The mirror doesn't lie—but our perception certainly can. In this raw, unfiltered conversation about body image, we peel back the layers of how we see ourselves and why that vision is so often distorted by external forces.

From our earliest memories of being called "piglet" or feeling out of place in gymnastics leotards, we share our personal journeys with body image and the complicated emotions that persist even after significant weight loss. That crushing realisation that dropping sizes doesn't automatically fix your self-perception hits hard for many—begging the question: if changing our bodies isn't the answer, what is?

We dive into the fascinating research showing who struggles most with body image (women, gay men, and bisexual people top the list) and why the male gaze seems to be the common denominator. Meanwhile, lesbians report higher body satisfaction, though even within these communities, complex body standards exist. And what about straight men? Their silence on body image doesn't mean they're immune—the pressure to appear strong, muscular, and "manly" creates its own toxic cycle.

From aesthetic procedures to social media filters, we examine the modern tools that promise confidence but often perpetuate insecurity. Is Botox the problem, or is it the society that makes us feel we need it? We explore body neutrality as a more sustainable alternative to toxic positivity and discuss how to navigate a world that profits from our self-doubt.

Whether you've struggled with body image your whole life or are supporting someone who has, this conversation offers perspective, validation, and perhaps a little peace. Because at the end of the day, we all deserve to exist comfortably in our bodies—whatever shape, size, or form they take.

Share this episode and tag us!! Even if you didn’t like it! @thehealthhunspod

Wellness sounds like it should be a universally good thing, right? Who wouldn't want to be "well"? Yet beneath the serene Instagram aesthetics and expensive product lines lies a troubling reality that we're diving into headfirst.

This episode unravels how the wellness industry has essentially rebranded toxic diet culture with a fresh coat of paint and a significantly higher price tag. What began as perhaps genuine interest in holistic wellbeing has transformed into a multi-billion pound machine that creates problems, then conveniently offers costly solutions. We explore how wellness has become inherently elitist—predominantly marketed toward white, middle-class women with disposable income and spare time—while excluding those without the resources to participate in this exclusive club.

From £8,600 necklaces recommended for hiking to coffee enemas, barefoot shoes, and the concerning "food is medicine" doctrine that can delay people seeking actual medical care, we're pulling back the curtain on wellness culture's darker side. We also examine how wellness looks different across gender lines, with men's wellness often focused on "primal" activities and masculine energy rather than elaborate skincare routines.

Most importantly, we offer our own definition of what genuine wellbeing might look like: accessible to everyone regardless of income level, individualized to your needs, complementary to evidence-based care, and actually reducing stress rather than adding to it. Sometimes the most radical act of self-care is giving yourself permission to enjoy simple pleasures without the pressure of optimization.

Join us for this eye-opening discussion that might just change how you view that next wellness trend flooding your social feeds. And remember—if something meant to improve your wellbeing is causing you more stress, maybe it's time to cut that shit out.