In this episode of Clean Break Chats, Andy and Rich dive into the uncomfortable middle ground of alcohol use - the space where you're functioning, coping… but quietly struggling.

They explore the idea of being “not bad enough” to quit, yet not truly thriving either. From emotional reliance and the fading bias effect, to using running as a mask rather than a solution, this conversation gets honest about what alcohol was really doing behind the scenes.

Andy reflects on the anxiety-filled mornings he never wants to relive. Rich opens up about vocational dependence and the subtle ways alcohol embeds itself into identity and routine. Together, they unpack why so many men in their 40s feel stuck - and why removing alcohol might be the first real step toward clarity, not restriction.

This episode is for the runner who drinks.
The dad who feels the pressure.
The man who looks fine on the outside.

If you’ve ever wondered whether alcohol is helping or quietly holding you back....this one’s for you.

In this episode of Clean Break Chats, we’re joined by Ben Gray from Run Talk Run (part of Sport in Mind) for a conversation that goes well beyond running.

We talk about movement as a tool for mental health, why small, consistent community spaces matter, and how simply showing up can be life-changing - even on the weeks when nobody else does.

Ben shares his own journey through ADHD, alcohol, identity, and finding purpose, along with the story behind Run Talk Run and why it works: no pressure, no pace, no fixing - just moving together and being human.

Along the way we cover:

• why “fine” often isn’t fine
• the power of walk-and-talk spaces
• training for ultras versus training for life
• the calm swan… and the chaos underneath
• consistency over perfection (plus an unexpected Cream Egg & pizza 5K PB)

If you’ve ever felt on the edge of joining something - or wondered how movement can support mental health without judgment - this episode is for you.

This one’s a proper sit-down, no-filter chat.

We start with Ali’s Spine Race update (268 miles, barely any sleep, and she still says it was everything she wanted it to be)… and that opens the door to something bigger:

The pain we choose… versus the pain life hands us.

Because not everyone’s “Spine” is a Spine.

For Rhonda, it was her first Parkrun.

For Phil, it was showing up three times in a week.

For Sandra, it was making an alcohol-free choice on a cruise.

And for Johnny, it’s fighting the resistance, the fear of failing, and the pressure of a ticking clock.

We talk about ego, comparison, why confidence doesn’t come first… and why choosing challenge is often how we build the tools we’ll need when life gets hard without our permission.

If you’ve been feeling stuck, unmotivated, or like you “should be doing more”… this episode will land.

To sign up to our newsletter head over to WWW.AFRUNNERS.COM where you can get on the email list and get great content from Rich and I.

In Episode 39 of Clean Break Chats, we are joined by one of the most honest, respected and quietly formidable voices in endurance sport — Allie Bailey.

Allie is an ultra-endurance athlete, coach, speaker and author of two powerful books:

📖 There Is No Wall
📖 31 Days: a Zero-Bullsh*t Masterclass in Mindset Training For: The Modern Runner

Since this conversation was recorded, Allie has gone on to complete one of the most brutal endurance events on the planet - the Winter Spine Race 2026.

🏔️ 268 miles
❄️ Mid-winter conditions
🌙 18+ hours of darkness per day
🧠 Relentless mental and physical challenge

And she didn’t just finish.

👉 She placed 7th Female which is an epic result.

Allie has taken on some of the toughest terrains on Earth - from crossing frozen Lake Khövsgöl in Mongolia to running the length of the Panama Canal - and has finished 200+ marathons and ultra-marathons around the world. Along the way she’s battled depression and alcoholism, transformed her life, and now helps others find strength through both running and mindset work.

In this episode, Allie talks candidly about:

✔️ What it really takes to stand at the start line of races like the Spine Race and multi-day ultras
✔️ Why process over destination is everything
✔️ How mental training outlives physical wins
✔️ Her experience on the Winter Spine Race/Spine Challenger - one of the toughest winter ultras in the UK - and how she accidentally found her way into doing it despite saying she never would
✔️ Valuable lessons in self-worth, motives for running, and letting go of unrealistic comparison

Whether you’re an ultrarunner, a weekend warrior, or someone navigating life’s tough transitions, this raw, honest and inspiring conversation will challenge how you think about effort, struggle, and success.

Here’s who we’re talking about:

Allie Bailey - British ultrarunner, author, coach, speaker and podcaster.

🏆 Recognised as one of the UK’s most inspiring female adventurers.
📚 Author of the acclaimed “There Is No Wall”.
🥇 Podiumed in numerous long ultras (including Wildhorse 200).
🌍 Has completed 200+ ultra-distance runs including multi-day and extreme conditions worldwide.
📣 Regular speaker on mindset, endurance and mental health.
🐕 Lives in Yorkshire with rescue dog, Pickle (a true trail companion!).

👉 She’s also been part of the Spine Race team in safety and media roles leading up to tackling the Winter challenge herself in 2026

In this episode, Andy and Rich explore the pressure that often arrives with the start of a new year - the sense that things should feel clearer, calmer, and more organised by now… even when they don’t.

They talk openly about:

• Why January can amplify overwhelm rather than motivation
• How avoidance, ADHD task paralysis, and self-criticism can quietly stall progress
• The difference between self-sabotage and learning to protect your future self
• Why going from zero to all-in rarely works
• How focusing on process over perfection creates sustainable momentum

Andy shares his own reflections on feeling scattered and stuck - and how returning to the gym after years of resistance has become a powerful symbol of doing the uncomfortable things that support long-term goals, rather than avoiding them out of fear.

Rich dives into mindset, goal-setting, and belief, sharing how a simple mental shift led to a 19:49 5K, reinforcing that progress doesn’t come from doing more - it comes from doing the right things consistently.

Together, they reflect on how small, repeatable actions, kinder self-talk, and better focus can unlock confidence, clarity, and forward motion - not just in running, but in life.

They also share what’s coming up across Clean Break Coaching, including races, meet-ups, retreats, and a limited-time coaching offer for those wanting structure, accountability, and support as the year unfolds.

If you’re feeling the weight of new-year expectations, this episode is a reminder that you don’t need a perfect plan - just the next right step.

🔓 Current Coaching Offer

For a limited time, you can get 33% off for 2 months on both coaching options:

👉 Group Coaching
https://portal.take-a-cleanbreak.com/silveroffer100

👉 1:1 Coaching + Group Support
https://portal.take-a-cleanbreak.com/silveroffer200

What if going alcohol-free isn’t the change… but the catalyst that unlocks every other change in your life?

In this special guest episode of Clean Break Chats, Andy and Rich are joined by one of the most influential voices in the alcohol-free world - Andy Ramage (One Year No Beer / Dry / coach & author).

For Andy D, this conversation is deeply personal. His alcohol-free journey began back in May 2018 after finding One Year No Beer online, and after months of blipping and slipping, his last “Day One” landed on 28th February 2019 - the same moment he started his first course with Andy Ramage.

Together, we unpack why removing alcohol so often becomes the gateway to transformation, including:

• Why alcohol-free living takes courage - especially when everyone else is walking in the opposite direction
• How our beliefs about alcohol (confidence, fun, connection) get formed early… and keep us trapped for decades
• Why alcohol disconnects us from the micro-moments that create real joy and meaning
• How clarity, sleep, and emotional resilience return when alcohol leaves
• Why men, grief, vulnerability and alcohol are so tightly linked and why we need new spaces for real conversation
• The truth about being accused of “preaching” and why sharing this message matters now more than ever

Andy also shares exciting updates on what he’s building next, including Authentic Brew, a functional wellness drink created to support energy, clarity and connection - and his upcoming documentary tracking real drinkers through an alcohol-free transformation.

This is a powerful, honest, funny and deeply human conversation - and if you’ve ever thought about taking a break from alcohol… this might be the episode that changes everything.

📲 Follow Andy Ramage: https://www.instagram.com/andyramageofficial and https://andyramage.com
🍃 Authentic Brew: https://www.authenticbrew.com

Happy New Year - and welcome to the first Clean Break Chats episode of 2026.

In this conversation, Rich and Andy reflect on what 2025 really taught them: that success isn’t measured by a bank balance, but by the joy, gratitude, connection, and meaning you’re building day-to-day. They talk honestly about alcohol-free life over Christmas (what felt easy, what still shows up), the “placebo” rituals of special occasions, and the tricky, nuanced question of moderation - especially when alcohol has been part of your identity.

They also explore one of the most powerful tools in any change journey: creating a gap between stimulus and response. Because when you think you’re craving alcohol, you’re usually craving a feeling - relaxation, connection, excitement, relief - and you can learn to meet that need without pouring a drink.

From there, the chat opens up into running, coaching, and what’s ahead: why process goals beat destination goals, why community race-weekends (like Valencia and Benidorm) matter so much, and what 2026 might look like when you “remove what isn’t important” before piling more on.

Andy shares what stepping into 50 feels like (spoiler: it’s not fear - it’s fuel), why the gym suddenly matters for the next challenge, and how he’s thinking about productivity, accountability, and building strength to match big endurance dreams. Rich talks marathon plans, focus, and doubling down on what matters.

If you’re doing Dry January - or just feeling that “new year reset” energy -this one will help you simplify, refocus, and start building momentum.

Mentioned in this episode

• FREE 28-day Alcohol-Free Challenge (code: FREEMAKEACHANGE) - https://portal.take-a-cleanbreak.com/alcoholfreechallege
• Group coaching: £75/month (weekly running + mindset call + weekly alcohol-free call) - https://portal.take-a-cleanbreak.com/memberships
• 1:1 coaching: from £150/month - https://portal.take-a-cleanbreak.com/memberships
• Free discovery call (30 mins) to figure out the best option for you - https://calendly.com/rich-cleanbreakcoaching/clean-break-coaching-30min-discovery-call

In this very special Clean Break Chats Christmas Special, Andy and Rich are joined by members of the Clean Break community for an honest, moving and uplifting reflection on the year that’s been - and the year ahead.

This episode isn’t about perfect training blocks, PBs or rigid plans. It’s about connection over perfection.

Together, we explore:

• Navigating injuries, setbacks and frustration - without walking away
• Why community matters more than motivation
• What it really means to train smarter, not harder
• How being alcohol-free creates space for deeper connection - with yourself, your running, and your family
• Patience, sustainability, and learning to play the long game
• The emotional power of running - especially when shared with others
• Identity shifts: “I’m not a runner” → “I am a runner”
• Why failure isn’t the end - it’s part of the path

You’ll hear raw, real stories from Liz, Stacey and Kris - covering injury, sobriety milestones, weight loss, mindset shifts, family inspiration, and the courage to keep showing up when things don’t go to plan.

If you’re finishing the year feeling tired, stuck, injured, inconsistent - or quietly proud of how far you’ve come - this episode is for you.

🎄 A reminder this Christmas:
You don’t need to be perfect.
You don’t need to do it alone.
And you’re probably doing better than you think.