In this episode, Rob and Emma catch up on all things Christmas, running, and community as they juggle festive preparations alongside their training goals.

From the struggle of buying gifts for teenagers to favourite holiday traditions and the joy of playing Santa, the conversation blends family life with fitness. Rob and Emma also share running updates, including solo park runs, cross country experiences, and how track sessions and local clubs help keep motivation high during the darker months.

The episode dives into winter running safety, the importance of reflective gear, and why visibility matters when training at night. They also talk swimming, open water nerves, and learning new skills as part of broader fitness and triathlon goals. Along the way, they highlight community events, festive races, and the Run Up to Christmas initiative—encouraging listeners to stay active, connected, and involved throughout the season.

Warm, honest, and full of festive energy, this episode is a reminder that movement, community, and a bit of Christmas spirit go a long way.

• Christmas traditions and festive family chaos
• The challenge of buying gifts for older kids
• Solo park runs and exploring new locations
• Cross country updates and personal progress
• Winter running safety and reflective gear
• Swimming lessons and open water confidence
• Track sessions, clubs, and community motivation
• Festive races and seasonal running events
• Run Up to Christmas and staying active together

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And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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