(Total Length: 39 minutes) The run includes a warm-up walk (2 song2), pre-run dynamic stretches (1 song), a main running session (5 min of songs), a cool-down walk (2 songs) and a post-run stretch (4 songs). And for this 5… Continue reading
(Total Length: 38 minutes) 160 BPM!! Boy, that is crazy!! Like maniac crazy! And that after my ankle incident not too long ago … yes, the very one I recorded like some cheerful documentarian of calamity, and I will play… Continue reading
(Total Length: 38 minutes) I’ve been adding a few micro‑runs to my usual 2–3 outings. Short little jogs that let me (and hopefully you!) play with different BPMs without going full Forrest Gump. They’re great for focusing on one bit… Continue reading
(Total Length: 53 minutes) This special episode is built entirely around creative and unexpected covers of Blackbird. All encountered on a Jeffing run! I drop in throughout the show with fun facts about real blackbirds! Their songs, their migration patterns,… Continue reading
MICRO10: 10-min micro run to 140 BPM (Megan Trainer, George Ezra, Ed Sheeran and more) (Total Length: 35 minutes) We are continuing our micro-runs. And don’t worry, longer runs are on the way. They are just parking in a longer… Continue reading
(Total Length: 34 minutes) The run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (5 min song), a cool-down walk (2 songs) and a post-run stretch (2 songs). For the 5 min… Continue reading
(Total Length of 2 Runs: 46 minutes) Includes 2 micro runs of 5 min at 135 BPM, each one having a warm-up walk (1 song), some dynamic calf stretching (1 song), a main running session (one, specially selected, single 5… Continue reading
(Total Length: 81 minutes) Wrap up and step into a drifting winter soundscape where snow sets the pace. Rich and Ceebs head out along quiet woodland paths and open, white‑washed fields, following fresh tracks, fox‑still corners, and snowbound moments. Along… Continue reading
(Total Length: 61 minutes) New Year’s Day! If last night’s Hogmanay party left you feeling more “sluggish sloth” than “lean gazelle,” don’t worry… the cheerful dog walkers and happy families wishing us all a Happy New Year on our run… Continue reading
Jeffing companion shows by a very slow, hypothyroid runner. Carola (CeeBeeDeeBee) is now on MixCloud. CBDB’s old Spotify Music & Talk shows are still availble from Spotify. As the functionality of embedding songs into music & talk shows has been… Continue reading