Podcasts are distributed via RSS. Use any RSS reader instead of Spotify.
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Spotify exclusive podcasts are not distributed via RSS.
How can I download them in a simple audio format suitable for a smartwatch?
Each episode in the RSS feed has an audio file (MP3, at least with the one I tested) linked. You can just download that.
Are the podcasts exclusive to Spotify? If not have you tried any dedicated podcast apps?
I haven't. So is it typical of them to allow downloading audio files of their podcasts from their websites?
Dont know if this helps,but on the f-droid store (open source app store), there is an app called spotiflyer, that downloads musicfiles from spotify as mp3.