Would you like to run with Aled? Would you like to be motivated during your run like Chris has?

Here's how to put together your own PLODcast of tunes chosen by Aled and download some words of encouragement that you can place in between the songs on your phone or mp3 player in a playlist.

(To download each clip, right click and select 'save target as' on a PC, or command click and 'save link / target as' on a Mac)

Aled link 1 > "Welcome to the PLODcast" > download here

Track 1 - The Black Eyed Peas - I Gotta Feeling

Aled link 2 > download here

Track 2 - Britney Spears - Piece Of Me (Tiesto Radio Edit)

Aled link 3 > download here

Track 3 - Freemasons - Heartbreak (Make Me A Dancer)

Aled link 4 > download here

Track 4 - Prodigy - Colours

Aled link 5 > download here

Track 5 - Beyonce - Ring The Alarm (Freemasons Club Mix Radio Edit)

Aled link 6 > download here

Track 6 - Lady Gaga - Poker Face

Aled link 7 >  "Well done and Goodbye" - download here


If you enjoyed that and you want some fitness advice Aled will be joined by personal trainer Steve Barrett and nutritionist Jacquie Lavin on The Surgery for their diet and fitness special this Sunday at 10pm on BBC Radio 1.