Roberta Bass:
Hello and welcome back to the podcast. Today, I have a special guest, Nikki Chamberlain, who is going to talk to us all about her running story and how physical activities, in general, can improve your health. So, welcome to the podcast, Nikki. If you could just introduce yourself, tell us a little bit about you and how you got into running.

Nikki:
Yes, hi Roberta. Thank you for having me on the podcast. It’s fantastic to be here today. As you’ve introduced me, I’m Nikki. I’m a registered health coach, and I specialize in supporting women in midlife to really value their health and to build consistent, sustainable lifestyle habits. These habits help women feel more energized in their body and mind, better manage life’s stresses and challenges, and show up as their best selves, both at work and in daily life.

I’m also a runner and an England Athletics-qualified running coach. I run mostly marathons and ultramarathons. I’ve run somewhere over 30 marathons and have my six-star medal for completing all six World Marathon Majors.

Roberta Bass:
Ooh!

Nikki:
And I’ve also completed the Comrades Ultra Marathon, which is a 56-mile race in South Africa, six times now.

Roberta Bass:
Wow, that is impressive. I didn’t know there were such things as running coaches! What inspired you to get into running? You didn’t start from an early age, did you? Tell us a little bit about how you started later in life and what inspired you.

Nikki:
You’re absolutely right—I started later in life. I guess my journey into running was a two-stage process. I’ve always been active. At school, I played netball, hockey, and swam, but I wasn’t into running. I didn’t like athletics in the summer, and I’d only do the 100m because it was the shortest event. Cross-country was definitely not my thing!

While I was active, running wasn’t something I particularly enjoyed or pursued. My journey into running started for a random reason—FOMO. I was working for a company where several people had entered a local 10K race. They were talking about training runs, and I thought, “That sounds fun. I don’t want to miss out.” I didn’t do running, but I decided to give it a go. I must have been in my late thirties.

That was my first experience with running, but it ended after that race. I didn’t continue. I came back to running when I was around 40, after returning from a couple of years working in Portugal. I was reestablishing myself, looking for a job, and running became a way to help both physically and mentally during that time.

Roberta Bass:
There are so many benefits to running, which we’ll talk about later. But I’m curious—how did you start running? I’ve tried Couch to 5K a few times but never stuck with it. Did you do something similar, or what was your starting point?

Nikki:
When I started—about 15 to 18 years ago—I wasn’t part of a running community and had never heard of Couch to 5K. It turns out it did exist back then, but I didn’t know about it. I just got a pair of running shoes, put them on, and went for it. I didn’t have a program to follow, but I had my “why”—I wanted to take part in the race. That motivation kept me going initially.

Roberta Bass:
Did you face any challenges when you started? You mentioned taking a break after your first race. What got in your way, and how did you get back into it?

Nikki:
There were definitely challenges. One of the biggest was self-doubt—thinking, “I’m not a runner. Can I really do this?” That feeling is very common for women starting out. I also experienced imposter syndrome. Starting in my early 40s, I felt like running was something younger people did. It felt odd putting on trainers and going out running at that age.

Another big challenge was injury. When I trained for my first race, I got injured quickly because I didn’t know what I was doing. I just ran with no plan, and I ended up with an injury to the medial ligaments in my left knee. Coming back to running, I was always concerned about getting injured again.

Roberta Bass:
Injuries are common for beginners who jump straight into running without proper preparation. It’s such an accessible activity—just shoes and go—but there’s more to it. Beyond avoiding injuries, what benefits did you notice from running?

Nikki:
The biggest benefit was energy. It’s common to hear women say they’re too tired to run, but running actually gave me more energy. It lifted that sluggish feeling and made me feel energized, both physically and mentally. My mood improved, too, thanks to the endorphins released during exercise.

Roberta Bass:
Do you run in the mornings or later in the day?

Nikki:
It depends. On workdays, I run in the evenings—it doesn’t affect my sleep as long as it’s not too late. On weekends, I prefer morning runs.

Roberta Bass:
For someone wanting to start running or get more active, what advice would you give?

Nikki:
Start with your “why.” Why do you want to do this? Understanding that will keep you going when things get tough. Also, find something you enjoy—don’t force yourself into running if it’s not for you. Lastly, start small. A quick walk or a short run to the end of the road is enough to begin.

Roberta Bass:
That’s great advice. What about the social aspect? Do you find running helps with building connections?

Nikki:
Absolutely. Running is incredibly social. Parkruns, clubs, or even a running buddy can make a huge difference. For women, especially those who prioritize others over themselves, it’s a great way to focus on their needs while connecting with like-minded people.

Roberta Bass:
Parkruns are fantastic! Could you share a bit about how they work for listeners unfamiliar with them?

Nikki:
Parkruns are free, weekly 5K events held across the UK. Adults run on Saturdays, and junior Parkruns are on Sundays. You register online to get a barcode, which tracks your time and progress. It’s a wonderful way to stay motivated and feel part of a community.

Roberta Bass:
Do you focus on improving your times, or do you run for enjoyment?

Nikki:
I’m quite goal-oriented, so I often train for specific races. However, I balance this with easy runs to avoid burnout.

Roberta Bass:
Do you include other exercises in your routine?

Nikki:
Yes, I do strength training at home, mainly bodyweight exercises like squats and lunges. Strength training is crucial for preventing injuries and supporting overall health, especially during peri- and post-menopause.

Roberta Bass:
Has running helped you manage menopause symptoms?

Nikki:
Definitely. Running has helped with physical symptoms like weight management and sleep, and it’s been invaluable for mental challenges like anxiety and low mood.

Roberta Bass:
Any final takeaways for listeners?

Nikki:
Movement is medicine. Staying active supports your health in every way—physically, mentally, emotionally, and socially. Start small, stay consistent, and make your health a priority.

Roberta Bass:
Thank you, Nikki. Where can people find you?

Nikki:
I’m most active on LinkedIn as Nikki Chamberlain. I’m also on Instagram (@nikki_health_coach) and have a website: www.nikkichamberlain.co.uk.

Roberta Bass:
Thanks for joining me today, Nikki. And to everyone listening, remember—movement is medicine. Take care and join me next time!