Operation Move: Recent Episodes
Zoey Dowling
A podcast for runners, and the run curious. Zoey is a running coach over at Operation Move and is focused on loving the process of running, not just the destination. Zoey loves the transformative part of running and likes to bring thins to your ears that will help you love it too. This is a podcast for fast runners, slow runners, fun runners, serious runners and everyone in between - because we all love running the same.
This was recorded in December 2022 after Kirsten and I went on a yoga retreat. As usual, talked about far too many things to summarise but we did touch on burn out, things we'd do differently and answer some community questions.
Connect with Zoey @instagram @facebook @youtube
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove
This was recorded in December 2022 after Kirsten and I went on a yoga retreat. As usual, talked about far too many things to summarise but we did touch on burn out, things we'd do differently and answer some community questions.
Connect with Zoey
@instagram
@facebook
@youtube
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove
We recorded this in December last year, but I think you will still get a lot out of it. In this episode we are talking about overwhelm and some of the red flags of your mental health. Sometimes you find them at the doctor or at the gym, or just because everything feels too hard. Running won't fix your mental health, but it can play a big part in helping you to navigate your challenges and in having something that supports you. And if you are struggling because you can't run, then check out these tips on surviving a long-term injury. And if you are really time poor, these ideas for being less sedentary outside of planned training can help too.
This episode is all abut the overwhelm that has resulted in the slow grinding down of resilience over the last few years and especially navigating the challenges of work life, home life, parenting life and all the competing challenges that this comes with.
In this episode we talk about:
- Red flags of overwhelm
- Can you use a planner or are you too scared to ruin stationery.
- The perils of distraction with things that don’t actually matter
- Actually writing it down vs using an electronic calendar
- Did it happen if you didn’t tick it off
- The cruelty of red dots on final surge
- Running watch advice - Coros vs Garmin
- The Ponzi scheme of home maintenance and emotional labour
- The depletion of resilience over the last few years
- Developing an early warning system when you need to pull back
- How incorrect ideas about running like more is better, harder is better, lighter is better can lead you astray
- Maybe you need to rest? Seriously.
WATCH ON YOUTUBE
https://youtu.be/Vhvqw_ig8Mk
Connect with Ness
@instagram
Connect with Zoey
@instagram
@facebook
@youtube
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove
If you google 'strength training for runners' you'll come up with a billion results. The problem isn't that we don't know that it's beneficial, the problem is actually getting it done. I've written about developing mental toughness, how to motivate yourself to do hard things and why you need joy, not motivation - but in this episode of the podcast, Jo and I are talking specifically about strength training.
It's easy to downplay the challenges with strength training and put it in the 'just do it' basket. But there can be loads of obstacles - gyms can be intimidating, especially if you aren't used to the environment. You can get caught up in too many options and get overwhelmed. (For some strength apps to get you started you can check out these which are a great option for strength training for runners.) Or you can just de-prioritise it because it's not something you enjoy and yep you guessed it when something is last on your list and last in your heart, it is the first thing that gets skipped.
In this episode we talk about:
- What is strength training anyway? Is it strength training or is it cardio with weights?
- When you can't get going on your own - how to use group training or individual programming to help you get started or keep going
- The big question from the community in run club - 'what motivates you to strength train when running just fills your cup so much more?'
- Inspirations from How I Built This - don't fall in love with the solution, fall in love with the problem.
- If you want motivation, you are going to need an identified problem that you are trying to solve
- Understanding your environmental needs initially
- Strategies around habit bundling
- Periodising your strength training and cross training depending on your running goals
- Second question from the community in run club - can you do too much strength training?
- How to assess how you are recovering
- Choosing a programming style that works for you
- Should you change your nutrition change based on whether you are doing more strength training than running?
- How the things you are resistant to are probably clues about things you need to work on
- Strength training for confidence building - being able to handle a heavy weight, allows you to handle other heavy weights in your life
- Understanding what your physical and environmental barriers are to training
WATCH ON YOUTUBE
Connect with Jo
@instagram
Connect with Zoey
@instagram
@facebook
@youtube
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove
In this episode of the podcast, I'm chatting with Ness. She's not been doing a whole heap of running since having a second baby and starting her business, but now she's getting back into a training cycle.
We recorded this in November, 2022 and we talk a bit about how she's structuring her training, how she's coping with the demands of parenting and business and life as well as running schedules. And importantly how she approaches things when things don't go according to plan.
You can watch this episode on YouTube at https://youtu.be/QAZQcMv-8a4
Support the Podcast
You can sign up for run club or for coaching at http://opmove.com
You can support the podcast directly at http://patreon.com/opmove
You can subscribe to the newsletter at https://opmove.substack.com
You can stay up to date on instagram at https://instagram.com/opmove or on facebook at https://facebook.com/opmove
Got questions? Email me at zoey@opmove.com
In this episode with Jen, we are talking about the aftermath of a 3 year pandemic, burn out and some of the realities of covid symptoms that persist past the acute period. It all has an impact, but in this we are focusing on how it has impacted running plans, running training and managing that change both physically and mentally.
You can follow Jen in all the places here.
Watch on YouTube
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove
In this episode with Jo, I'm talking about that big thing which deep down we probably all fear as runners: a big scary injury with no running, no clear path forward and no timeline of how long it will last for. We look at what that takes to get through to the other side, and how we answer the question of how much do you love running? Because you are going to have to love it a whole lot to get through endless rehab, endless setbacks and the mental challenges associated with that.
Watch on YouTube
https://youtu.be/ilax0q5-LVM
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove
Yes, we are talking about NOT running.
Creating space for parenting, business and other adventures. Around here we are usually all about running. And most of the time you hear the story of wow I really struggled and then I figured it out and here I am doing all of the things. This isn't that story. It's accepting that sometimes you have to put one thing down to make space for other things.
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove
In this episode, I give a bit of an update about how things are going post/during? long covid and what training is looking like right now, as well as how to approach the challenges of building a new routine from the ground up for something you used to be quite competent at.
SUPPORT THE PODCAST
If you want to learn more about our membership community, check out run club https://opmove.com/run-club/
You can also join our free community group here https://www.facebook.com/groups/opmove
And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove
Do you ever feel like your life has changed, but your goals are stuck and you are just failing them? This is a bit of a meandering catch up episode, but this is the core of what I'm talking about. In the last two years, a lot of us have had the benefit of at one time or another, taking a step back and taking stock of what really matters. You've seen it in the great resignation. And I think running or fitness or training is much the same - it's time to take a step back and ask are my goals actually in line with what I want my lifestyle to be? Do I still want to run or do this thing, or am I just keeping going because I'm locked into a sense of identity?
It's worth taking a scary leap, even if it is different from what you imagined.
Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * facebook group @ facebook.com/groups/opmove * Support me on Patreon and receive exclusive podcast episodes, training plans and articles.
You can thank all the crappy facebook ads I see for this episode of the podcast The ads that really irritate me are the running specific ones, but there are loads of them out there for all kinds of training and all kinds of diets and they are just as bad. Selling you something that sounds too good to be true, because it is.
In this episode I'm talking about:
- Three really common (and persistent myths)
- The risk to your mental health during periods of fat-loss if your self-talk isn't where it needs to be
- What to set up for yourself that is sustainable, but also isn't totally dependent on one metric or one number
Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * facebook group @ facebook.com/groups/opmove * Support me on Patreon and receive exclusive podcast episodes, training plans and articles.
We often hear about loving the process, or setting process based goals or just being about the process, but what does it really even mean? You'll often hear people talking about the process, but it can get a bit like jargon after awhile. Like, how do you tell the difference between the tempo run which is about the process and the tempo run which is about finally nailing that half marathon PB? They can look a lot alike.
So, that is our deep dive for today!
Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * facebook group @ facebook.com/groups/opmove * Support me on Patreon and receive exclusive podcast episodes, training plans and articles.
This one time, I made a very big change and I didn't wait until the 1st of January New years, new weeks often make it easier to initiate that change, which is great - but keep in mind that no matter what you are going to have to go through tough spots with it. There is often no right time to do something, you just have to be so sick of the alternative that it's worth it. In this episode I'm talking about:
- Writing things down, so you are more likely to stick to things
- How to build in the baby steps of self efficacy to keep going
- Focusing on consistency over perfection
- And how to assess if what you are doing is even working
Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * facebook group @ facebook.com/groups/opmove * Support me on Patreon and receive exclusive podcast episodes, training plans and articles.
Have you ever noticed how little information there is about coming back from bone injuries and stress fractures? Usually they tell you to rest and then start back slowly, but what does that mean?
In this episode I'm talking about:
- The three phases of rehabilitation
- How you know when you can progress from one stage to the next stage
- Are all pain messages bad?
- What about phantom pain?
- And what you can learn from the whole thing anyway.
Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * facebook group @ facebook.com/groups/opmove * Support me on Patreon and receive exclusive podcast episodes, training plans and articles.
I've officially listened to one too many running questions, answered by non-runners. In this episode of the podcast I'm talking about:
- The 10% rule. Is it real? Is it helpful? What should you do instead.
- Can you ever really 'bank time' in anything. The old saying is for every 10 seconds you go out too fast, you lose 1 minute in the second half. In my case I think it was about 8 seconds too fast in the first half and I lost about 40 seconds per km in the back half. Which is pretty close and you get the idea, things go very poorly.
- Fuelling. Why you can't just do it once or twice in training and why you need more than you think you do.
Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * facebook group @ facebook.com/groups/opmove * Support me on Patreon and receive exclusive podcast episodes, training plans and articles.
I know you work hard This is actually not a problem most people have. We are far more likely to overdo it, than underdo it. Working hard isn't the problem. Making time for running isn't the problem, it's finding something that you can recover from that is the hard part.
In this episode, I'm talking about something I've been running into a lot with clients I coach this year which is when work demands or other demands go way up, how do you adapt your running to your new life reality? Or do you try to adapt that life to your running? How do you get around that feeling that you are going backwards, or taking a step down from what you were doing before?
So in this episode I'm talking about:
- Changing your mindset about event distance
- Stepping away from the distortion of Strava and instagram
- Figuring out what you can do every week
- Giving yourself time for the things that support consistency and injury prevention
- Finding things that aren't so easily comparable
- The 8 hour sleep buy-in
Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * facebook group @ facebook.com/groups/opmove * Support me on Patreon and receive exclusive podcast episodes, training plans and articles.
When work goes up, study goes up, where do you fit it all in? In this episode, Kirsten and I are talking about:
- Managing the juggle of more work, more study while still being parents apparently
- When something has to give, where is the best place to take it from?
- Setting priorities and making adjustments
- Preserving mental energy for where you really need it
Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * Our community group has moved! Check us out at sisterhood.opmove.com * Support me on Patreon and receive exclusive podcast episodes, training plans and articles.
Is all cross-training built equal? In this episode which is all about creating a plan that doesn't involve running, I'm talking about:
- The hierarchy of cross-training that most easily translates to running
- Why running volume and cross-training volume are (and can be) very different
- Ways you can use cross-training, even if you are running.
Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy.
You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * Our community group has moved! Check us out at sisterhood.opmove.com * Support me on Patreon and receive exclusive podcast episodes, training plans and articles.
If you lose your way after three weeks, do you internalise that as a personal failing? The reality is that this is really common to everyone and it's not just a matter of will power or drive or commitment.
In this episode I'm talking about:
- Why it happens, even with the best of intentions
- How to set yourself up to avoid this or at least work around it
- And some of the ways I'm using this in my own life right now
Learn to Run starts on the 18th of January This program includes:
- Four different programs depending on whether you are an absolute beginner or already running 5km
- A 12 week, supported program with access to a coach.
- Options for individualised programming and one-on-one coaching
You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * Our community group has moved! Check us out at sisterhood.opmove.com * Support me on Patreon and receive exclusive podcast episodes, training plans and articles.
Oh hello, I hear it's 2021. And it's been awhile since I've been on the podcast, and boy did I miss it.
In this episode I'm talking about:
- Why it's really hard at this time of year to navigate the new year - whether you have goals you'd like to achieve or not
- Creating an approach for change that is based on curiousity
- Being willing to make changes to better support your goals
- Creating the environment that is going to work for you instead of work against you.
Learn to Run starts on the 18th of January This program includes:
- Four different programs depending on whether you are an absolute beginner or already running 5km
- A 12 week, supported program with access to a coach.
- Options for individualised programming and one-on-one coaching
You can sign up here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * Our community group has moved! Check us out at sisterhood.opmove.com
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Running injuries can be a bit of a mystery can't they? It often seems like you are on some kind of detective hunt to find the cause of those pesky running injuries and often you find more questions than answers. To make matters a whole lot worse, there's a whole lot of misinformation out there and plenty of fear mongering as well. You are constantly getting bombarded with what to do, what not to do and sometimes there's a whole lot of conflicting advice as well.
This week, I talked with Brodie Sharpe of the Run Smarter Podcast Brodie is a physiotherapist that specialises in running injuries and injury prevention and you can find out more about what he offers at the Breakthrough Running Clinic and Run Smarter Online He's passionate about breaking down some of those myths about running and running injuries and helping people to make better decisions sooner so that you can prevent injuries or at least make them far less long and let's face it very annoying! Some of the topics that we focused on in this episode where:
- What is the cause of knee pain and what can you do about it?
- Is rest the answer for shin splints?
- Is running really going to damage your joints?
- Does stretching matter?
- Should you use supports like orthotics?
- Why is plantar fasciitis such a persistent and difficult injury to deal with?
- Is bodyweight training really the best option for runners? Or should you be lifting weights?
- And how to pick up the signs of when you need help vs a niggle you can manage on your own.
We covered a lot of ground and I hope you enjoy it as much as I did!
I'm writing a book about how to love running enough for it to change your life. The book is going to focus on my journey so far, the when the why and the how of the workouts and of training, but also how it all connects to things that are far bigger than running. I'm taking up the challenge of writing a book in 30 days. Which is a lot of writing, but hopefully just enough pressure to keep the momentum going. You can sign up to read the daily words on patreon and get access to a whole range of bonus podcast episodes, and an ebook with 52 running workouts, so you'll never be stuck for ideas ever again. Stay up to date on:
- instagram @opmove
- facebook @opmove
- Our community group has moved! Check us out at sisterhood.opmove.com
Marathon training, interrupted This week, I'm talking marathon training, lockdown, planning and new projects with Nicole Avery from Planning with Kids. You can check out some of Nicole's marathon training tips, some ideas for fuelling your training, and here is one of her recipes for a morning protein smoothie. Nicole wanted to run a marathon this year, but 2020 had different ideas! So we talked a bit about the changing landscape of her training this year and how having a personalised plan has helped her.
How planning can give you more time for training, and more time for fun stuff One of the big questions our awesome crew in Run Club have, is how do you juggle it all - family, work, running? And Nicole talks us through some of her main processes for putting her planning to work for her so she has more time for marathon training and more quality family time.
Some marathon training talk! We talk pacing vs effort, how to get your head around hard workouts and not changing what our coach has written.
Introducing Adapt Nicole has started a new project: Adapt Drinks. Nicole has developed a drink with a focus on relaxation, stress relief and recovery - without any sugar or alcohol additives. The drinks include adaptogenic herbs, which you could take as a supplement - but are now in a drink form to retain that ritual of having a drink. So it's a great way to get your relaxation or stress relief without all the negatives associated with alcohol. I think it's such a cool concept, and I promptly contributed to her campaign to get my pre-order sorted! You can pre-order yours here.
Unlock bonus episodes and grab your 52 workouts ebook.
Support me on patreon and get access to a whole range of bonus podcast episodes, and an ebook with 52 running workouts, so you'll never be stuck for ideas ever again.
For the month of September you can try out Run Club for free for two weeks. Not sure, but want to check out and see what it's all about? You can! You can sign up here. Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can cancel anytime by logging into your account. Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
This week, I'm talking to Ness about her recent race I am back talking to Ness this week. You can find her on instagram. And you can check out past episodes of the podcast with her in Episode 51 - The one where Ness ran 100km or Episode 43 – Meet Ness: Ultrarunner, Crossfitter and All Round Badass
Racing looks a little bit different right about now so we talk a bit about:
- Training for a multi-stage event
- What were the good bits and bad bits about doing a race from your home base
- What she would have done differently
- And how she managed her recovery along the way.
Did you enjoy listening to Jen last time? Well you are going to love this bonus episode!
New bonus episode about what got her started in running, why it didn't come naturally to her, and what has kept her going. You can check out the bonus episode on patreon here.
For the month of September you can try out Run Club for free for two weeks. Not sure, but want to check out and see what it's all about? You can! You can sign up here.
Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can cancel anytime by logging into your account.
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
This week’s episode is a wide ranging affair. I talk to Dr Jen Martin this week. You can find her on instagram, twitter, or on her website. You can also catch her on the radio. Although Jen is pretty busy with all of the fast moving changes to university education over the last few months, I’m grateful that she took the time to have a chat with me this week.
I met Jen through Learn to Run and have coached her since then. You can read a bit more about her story here, but I will also be back in a future episode with more of our chat about how she got into running.
When the new restrictions came into place, I wanted to talk to her as someone who is having to deal with the restrictions as someone who is used to running significantly more than an hour a day, and also as someone who has a great perspective on the wide ranging effects of the pandemic, even for those of us who are really lucky to be where we are.
If you have any follow up questions for Jen, let me know because we’ll be catching up again!
Sign up for the introductory 8 week program here, it’s free! You can sign up here, just make sure that you tick the walking challenge box.
Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week’s bonus episode, I’m talking about tempo running – why it doesn’t have to be scary, how it should feel and some ideas for a warm up to make everything a whole lot easier.
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Learn to Run is now accepting registrations! The final program for the year starts on the 7th September and includes:
- 12 weeks of programming and support
- Four programs suitable from absolute beginner through to someone who is already running, but wants to imporve
- Option of our established program or upgrading to individualised sessions and one-on-one support
- All the accountability and support you need to make it fun and sustainable.
You can sign up here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly – the most supportive community you can imagine!
You can sign up here.
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
This week, Kirsten and I talk about how to change your training to fit it into 1 hour a day outside This is for Melbourne people, but also for people who are time poor or wanting to just get the most out of their training with a limited amount of time to do it in.
Some things we talk about include:
- How we would adjust our own training
- How you can get the same stimulus as a long run in less than an hour
- Some ideas for changing your focus for this next period of time
Sign up for the introductory 8 week program here, it's free! You can sign up here, just make sure that you tick the walking challenge box.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about tempo running - why it doesn't have to be scary, how it should feel and some ideas for a warm up to make everything a whole lot easier.
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Learn to Run starts on the 7th of September This program includes:
- Four different programs depending on whether you are an absolute beginner or already running 5km
- A 12 week, supported program with access to a coach.
- Options for individualised programming and one-on-one coaching
You can sign up here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Stay up to date on: * instagram @opmove * facebook @opmove * facebook community group @opmove
How do you prepare for that big workout, benchmark run or even a virtual race? You might not want to do a full taper like you normally would, but you still want to give it the respect it deserves!
This week I'm talking about:
- Adapting your week
- Keeping your priorities straight
- What things won't make a difference
- How to set yourself up for a good physical and mental level of readiness on the day
- And keeping focused on what your goal is while not getting locked into the outcome
Listener Question! A listener wanted to know how to use treadmills vs running outside. So I talked a bit about:
- What treadmills are really awesome at
- What they are less awesome at
- How to adapt sessions to the treadmill
- And if you do all of your running on the treadmill, how will it translate to outside?
Sign up for the introductory 8 week program here, it's free! You can sign up here, just make sure that you tick the walking challenge box.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about tempo running - why it doesn't have to be scary, how it should feel and some ideas for a warm up to make everything a whole lot easier.
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
You can listen on iTunes, Spotify or Stitcher
This week is brought to you by I've heard way too many people gatekeeping new runners and I have feelings about that It's true. There are so many people who are new to running or giving it a crack again with gyms being limited or not quite open yet and I'm pretty annoyed with the level of gatekeeping or scaremongering that is out there. More runners is awesome! I'm so excited to see everyone out there trying something new or getting back to something that they used to love.
Everything I want new runners to know (and everything people wished they'd known before they started) In this episode I'm talking:
- Injury prevention
- Strength training
- What shoes to buy?
- Bodytype BS
- Is your technique worse if you run slow?
- How to slow down.
- Walking is your friend
- Managing fatigue when you start
- How to breathe
- And most importantly, yes it does get easier.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about tempo running - why it doesn't have to be scary, how it should feel and some ideas for a warm up to make everything a whole lot easier.
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here. Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
You can listen on iTunes, Spotify or Stitcher
If more makes you better, you should just be able to rinse and repeat - right? Turns out maybe not so much. Sometimes more does lead to improvements, and that's especially true in the beginning. And us humans just love the seductive illusion of linear progression, but as you get further into things, often more isn't better. Sometimes, it's even worse.
So in this episode of the podcast I'm talking about how to get your focus on what you can do to improve when more isn't working, more isn't practical or doesn't fit in with your lifestyle, or maybe you are just going to have better results with doing something else instead.
Capacity is just one tool in your tool box. Maybe the workload isn't the issue - maybe under-recovery is. Or maybe you've been favouriting a particular type of training.
This is all about your experiment of one: you.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about where to start with your nutrition - some basic building blocks to get you started and focusing on the things that will have the most impact for you.
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
You can listen on iTunes, Spotify or Stitcher
If you are like anyone I am coaching, you have been wanting to change up your training in this period without races
Maybe you have a whole heap of extra stressors on you right now, maybe you want to fall in love with running again, maybe you want to step outside the 12 week cycle and do something different, or maybe you just want to take the pressure off. Whatever it is, there's been a much bigger need for less rigidity in training the last few months, and probably for the rest of the year too.
But it probably also makes you feel a bit nervous right? Like if you take your foot off the gas pedal, are you going to go backwards? You don't want to feel like the time is 'wasted' either, so where does that leave you?
In this episode of the podcast, I'm talking about how to take some of the structure out of your sessions, but still get the same physical adaptations, just with a whole lot less of the mental load.
Sounds fun, right? I thought so too! I have a few ideas to keep you moving, switch to more of an effort based focus and create ways where the intensity isn't always coming from the session itself.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about my three absolute favourite 5km workouts. I don't think we are that far away from a parkrun return, it might be time to get ready!
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
You can listen on iTunes, Spotify or Stitcher
This week I have company! Kirsten is back and we are catching up on all things post-home schooling apocalypse, the virtual run across Tennessee, 10km training and:
- Creating adventures for yourself in the absence of races
- Fun things to work on that you wouldn't normally be able to do in a training cycle
- Mini goals ranging from elevation, to segments, to time trials to distance
- And the usual kind of shenanigans we get into.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about how to handle that pre-workout anxiety that you get before a harder session.
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
You can listen on iTunes, Spotify or Stitcher
When you strip back all the trappings this is what you are left with . . . When there aren't any races . . . When there aren't any group runs . . . When there is nothing immediate to train for . . . And when your stress levels mean that you probably aren't really improving that much (at least according to my watch, Janet) . . . You get to find out why you run. Really. This episode is about that. And about not judging yourself for your coping mechanisms.
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
You can listen on iTunes, Spotify or Stitcher
Things your kids say to you as your escaping, I mean leaving the house to go into the back office
I think everyone is feeling this right now! So just in case you needed it, this is your reminder that it is okay to drop a few balls, let a few things slide and just have a nap. Frankly it's a miracle that it has taken them 4 or 5 weeks to work out that I'm tired/cranky. I must be some kind of a magician.
I also talk a bit about my training week and how to prioritise self care, particularly the self care that you don't like to do.
Would you like your question answered?
As promised on the podcast, you can book in a skype call here Or you can email me here.
Interested in Learn to Run?
Our next session starts on the 4th of May, but you can register now and start going through the preparatory program so you can hit the ground running (pun intended!) The program includes:
- Your choice of various weekly programs ranging from absolute beginner to someone who is looking for a 5km PB
- Your workouts adjusted as needed so they aren't too challenging or too easy
- Weekly email or message check-ins with me
- Weekly emails on additional things to support your running like breathing, technique, mindset and injury prevention
- A supportive, private group
- Two strength sessions per week that you can do from home with no gym equipment
Check out Run Club and the Operation Move Sisterhood
Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
You can listen on iTunes, Spotify or Stitcher
If you are in lockdown, this episode is for you!
It is probably different depending on what state you are in, but in NSW while we are still allowed to get outside for exercise (yay!) we do have to stay within our own suburb or postcode. So while it's fine to drive to somewhere in your suburb to start your run if there's a park or trail you like, that's not okay if it's outside of your suburb.
I usually split my runs between home and the flatter runs down the hill one or two suburbs away. But for the last few weeks, I've been sticking to just being at home. Which does have a few training challenges. So this week, I'm talking all about the changes you can make to your sessions when you are limited as to terrain - whether you are living somewhere that is all hills (me!), or can't get access to hills or are missing out on your usual trail running.
Would you like your question answered?
As promised on the podcast, you can book in a skype call here Or you can email me here.
Interested in Learn to Run?
Our next session starts on the 4th of May, but you can register now and start going through the preparatory program so you can hit the ground running (pun intended!) The program includes:
- Your choice of various weekly programs ranging from absolute beginner to someone who is looking for a 5km PB
- Your workouts adjusted as needed so they aren't too challenging or too easy
- Weekly email or message check-ins with me
- Weekly emails on additional things to support your running like breathing, technique, mindset and injury prevention
- A supportive, private group
- Two strength sessions per week that you can do from home with no gym equipment
Check out Run Club and the Operation Move Sisterhood
Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
You can listen on iTunes, Spotify or Stitcher.
I got this listener question awhile ago, and it seemed very appropriate this week Who hasn't lost a bit of fitness at this point? And even though it is probably way down on your list of overall priorities right now, eventually you are going to start building that back up. And what does that look like? Mentally and emotionally how do you deal with that feeling of starting over (not completely, but further back than you were before)? How do you cope with knowing the gap between where you think you should be and where you actually are?
And what does that process look like?
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Interested in Learn to Run? Our next session starts on the 4th of May, but you can register now and start going through the preparatory program so you can hit the ground running (pun intended!) The program includes:
- Your choice of various weekly programs ranging from absolute beginner to someone who is looking for a 5km PB
- Your workouts adjusted as needed so they aren't too challenging or too easy
- Weekly email or message check-ins with me
- Weekly emails on additional things to support your running like breathing, technique, mindset and injury prevention
- A supportive, private group
- Two strength sessions per week that you can do from home with no gym equipment
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
You can listen on iTunes, Spotify or Stitcher.
It's hard to even wrap your head around everything that has changed in the last three weeks since I recorded a podcast I didn't really know where to start with this episode, so I just dived right in to what we are all dealing with at the moment. I also did a Facebook Live last week, where I went into more of what training looks like when there is no event on the horizon and more importantly, how it could be a really important mindset shift in terms of how you approach things from a long term development point of view, rather than from blocks of 12 weeks. You can check that out here.
This episode would have been published sooner, but now my kids are home and kicking them off the computer was harder than I anticipated.
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Interested in Learn to Run? Our next session starts on the 4th of May, but you can register now and start going through the preparatory program so you can hit the ground running (pun intended!)
The program includes:
- Your choice of various weekly programs ranging from absolute beginner to someone who is looking for a 5km PB
- Your workouts adjusted as needed so they aren't too challenging or too easy
- Weekly email or message check-ins with me
- Weekly emails on additional things to support your running like breathing, technique, mindset and injury prevention
- A supportive, private group
- Two strength sessions per week that you can do from home with no gym equipment
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support!
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
Or how you can manipulate data to sell the story you want . . . Strava released data from surveying 25,0000 runners. You can see their visualisation of that data here.
And I probably would have just looked at it and thought hey, that's pretty cool but then every media outlet across the globe started running their story which was basically "LOOK. Runners hate running too!"
And as clickable a headline as that it is it's not really true.
The less exciting version is that runners love to run, and they tolerate a bunch of stuff that they don't always love, all the time because they love it - and overall there is very little that they actually hate.
So this week, I talk a bit about the toxic nature of normalising love-hate relationships with exercise and movement.
Would you like your question answered? As promised on the podcast, you can book in a skype call here Or you can email me here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
You can listen on iTunes, Spotify or Stitcher.
Getting out the door is the hardest part, isn't it? I think everyone has experienced in no matter if you are new to creating a habit, or if you've been at it for awhile.
So. Much. Procrastination.
And once you are out there, you are totally fine. But getting over that hump can be a hell of a thing.
This week I'm talking about the key things I still use to get me out there which include:
- Planning
- Preparation
- Rampant Bribery
- Deal Sweeteners
- Accountability/Peer Pressure
- And finally, sweet talk
Would you like your question answered? As promised on the podcast, you can book in a skype call here
Or you can email me here.
Check out Run Club and the Operation Move Sisterhood Our amazing community includes:
- Plans from 5km to Marathon from Beginner to Advanced
- Weekly workouts for when you are in between plans, or just to spice up your week
- A private facebook community
- Access to coaches for all your questions
- And most importantly - the most supportive community you can imagine!
You can sign up here.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
How much does that data really impact you? Do you see that performance condition notification come up and when it says 'poor', does it make you have a tiny doubt about your workout? Do those unproductive or de-training statuses on your app give you doubts about the work you are doing? Maybe they don't on a conscious level, but on a subconscious level they might be!
This week, I dive into what some of the metrics are based on, what the pitfalls are and how to make sure they aren't negatively impacting your performance.
The goal should be that these extra data points help you to get more in touch with your body, rather than eroding your confidence in it.
Would you like your question answered? As promised on the podcast, you can book in a skype call here
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support!
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
I am so excited to be back in podcast land!
This week, I have something a bit different, which I hope you will love.
i put a call out to our Run Club members, to see if anyone wanted to do a coaching session over the phone, so we could take a deep dive into their biggest obstacle, and share it as an episode of the podcast.
Lucky for me, Deb took me up on it! And I think you will love this chat.
How do I get beyond overwhelm to get started, and to keep going? This was her big question. So we looked at what happens when you lose motivation after reaching a big goal (she ran a half marathon last year), or how to get back into things after having a break because of work or sickness, but also more importantly how to adjust your mindset so you don't find your harder sessions too intimidating to do.
She also had some questions about my fat loss cycle last year, so if you aren't interested in that - just skip over that bit!
Would you like your question answered? As promised on the podcast, you can book in a skype call here
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support!
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
Today, I'm talking to Kirsten about her 100km Alpine Challenge You can follow Kirsten at @shelovestorun and she's also our head coach over at Run Club, where she also writes custom programs.
One of the big questions that came for Kirsten after her first unsupported 100km run was how she managed her mindset and her mental headspace through such a long event, with a whole heap of challenges and battling a whole lot of fatigue. So this is the main area that we dive into today.
This episode, sponsored by endeavorun For more information on the endeavorun program and retreat you can visit their website here. Or you can check them out on instagram.
Coming Up . . .
Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register here. Only two weeks to register, and now we have options based on the level of support you need.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support!
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
This week from podcast land . . . At the end of the year, it's natural to reflect on what went really well, and what didn't work so well and it's a great time to take a step back and examine what you want to continue doing because it's working really well and what you'd like to work on more. An important part of that process is:
- Creating a context for your improvement: running can be really black and white in terms of outcomes, but not all improvements can be measured in a time or a PB
- Understanding that sometimes you don't need to change anything, you just need to keep going
- Creating a balance between developing work capacity and specific training
- How to zone in on things that might be blocking your progress: like over-training or under-recovering
Coming Up . . .
Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register here. Up until the 15th December you can also get 25% off with the code early. Don't miss out!
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! This week, the bonus episode is a deep dive into creating better sleep habits for better recovery. I talk about things like: are you better off getting as much sleep, or following a consistent schedule? Should you take that nap? How do you set up routines to put yourself on auto-pilot? Is some sleep more valuable than other sleep? And is being a night owl a real thing?
Stay up to date on:
- instagram @opmove
- facebook @opmove
- facebook community group @opmove
Or you can listen on iTunes, Spotify or Stitcher.
This week in Training Talk I talk to Kirsten who is deep into ultra taper. This was recorded last week, so at the time of publishing this she is already down in Falls Creek getting ready, which is so exciting!
We talk a bit about what her taper look like (and what my deload week looked like - far less interesting) and we will make sure and do another episode after she is back to catch up on how it all went.
Listener Question: How Do You Pick a Goal Race? This is a big question and thank you to Jo from Run Club for asking it, because it's a great one to think about at this time of year!
And we get into:
- Goal races for experience vs for PBs
- Structuring your year around your goals
- The differences when you are planning for an ultra vs planning for a shorter distance
- And then we get sidetracked into other things like: you can run even if it doesn't benefit your family at all.
Coming Up . . .
Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register here.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! This week, the bonus episode is a deep dive into managing mindset for training and racing!
Stay up to date on:
instagram @opmove
facebook @opmove
facebook community group @opmove
Or you can listen on iTunes, Spotify or Stitcher.
Are you ready to start a new decade of running? ME TOO.
This time of year is a great time of year to start thinking about what you want achieve next year, and how you plan on getting there.
I talk about 5 things that can help to super-charge your year and the self sabotage that might be holding you back
I talk about:
- Re-setting the thought patterns that stop you from moving forward
- Having your come to Jesus moment on the unglamorous work of being resilient
- How to talk to yourself without being an asshole
- Creating an attitude of curiousity, enthusiasm and joy
- How to recover, so you can do it all again, but better
Coming Up . . .
Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register here.
Support the podcast, so we can make more and get access to bonus episodes!
You can support Operation Move and the podcast on Patreon. I am so grateful for your support! This week, the bonus episode is a deep dive into a recovery routine!
Stay up to date on:
instagram @opmove
facebook @opmove
facebook community group @opmove
Or you can listen on iTunes, Spotify or Stitcher.
podcast: episode 113 – training talk with kirsten and what happens when you don’t adapt to training November 1, 2019 // by OperationMove// Leave a Comment
In this week’s podcast, Kirsten is back and we go long! We catch up on what does a big training week look like when you are about to run 100km, and what we’ve both been up to. She’s in full training mode, but I’ve taken everything down a notch for the year.
We tackle the big question: what happens if you do the training plan, log all the workouts, and you don’t get the outcome you wanted? We talk about:
- Setting a reasonable expectation in the first place
- How to make sure that you have more than one goal, so it’s not all locked into one time
- Focusing on trends, rather than one result
- How to evaluate if it is the training plan that’s not quite right for what you need to work on, or if it’s just that you haven’t given it enough time yet
- And the even bigger question: what would you do if you were never going to improve?
Links from the podcast You can check out Corinne’s tie dye and fabric art at Sew-cial Dyes.
You can stock up on beautiful hand made soaps from Veronica Foale Essentials.
Want to join the Operation Move Secret Santa? You can do that here.
Support the podcast, so we can make more and get access to bonus episodes! You can support Operation Move and the podcast on Patreon. I am so grateful for your support!
Stay up to date on:
instagram @opmove
facebook @opmove
facebook community group @opmove
Or you can listen on iTunes, Spotify or Stitcher.
I’m back, it just took me a little while with school holidays, a race, two short weeks and life, you know?
So this episode is all about how to let go of your A goal, and still have your race or your event be the celebration of your training that you want it to be.
Because as it turns out after Melbourne, that’s something that I know a little bit about.
Honestly, this podcast is a bit of a rambling one, so I won’t attempt to summarise it, you’ll just have to have a listen.
Stay up to date on:
instagram @opmove
facebook @opmove
facebook community group @opmove
Or you can listen on iTunes, Spotify or Stitcher.
Support this podcast for bonus episodes!
If you enjoy this podcast, I would love your support on patreon, where you can listen to this week’s bonus episode: How to prepare for your next race: tactics for physical, emotional and mental preparation.
Somewhere along the way I became a fan of running (the sport) Crazy how that happens. I can literally watch people run a marathon for 2 and a half hours and be entertained. This weekend is the start of the World Championships in Doha, so in anticipation of being glued to my TV for as much as possible, this week I'm talking about all the ways in which following the sport has taught me lessons that I can apply to training (and coaching)
So this week, other than general geekery I'm talking about:
- Mental lessons from surviving bad workouts (or bad races)
- Taking a long term view of literally everything
- Putting in the work, but also being ready for the magic to happen
Stay up to date on:
instagram @opmove
facebook @opmove
facebook community group @opmove
Or you can listen on iTunes, Spotify or Stitcher.
Support this podcast for bonus episodes!
If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: How to prepare for your next race: tactics for physical, emotional and mental preparation.
Will getting too sore derail your running? This is often the fear with getting into strength training. So in this episode I talk about:
- How to manage that adjustment period in the beginning, when you probably will be sore
- In the long term what being sore actually means and how to adjust your training accordingly
- And importantly, does being sore affect running performance?
Stay up to date on:
instagram @opmove
facebook @opmove
facebook community group @opmove
Or you can listen on iTunes, Spotify or Stitcher.
Support this podcast for bonus episodes!
If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: Creating a plan for strength training (and creating a purpose for your training, just like you do with running).
If you are like me, you are on a plan ALL THE TIME. But that doesn't work for everyone and neither would it be ideal for everyone.
This week, I'm talking about:
- How to manage that time in between events
- What are the minimums to focus on so that you make sure you are maintaining your fitness for whatever you have planned next
- Creating that balance between focused training and running for enjoyment.
Stay up to date on:
instagram @opmove
facebook @opmove
facebook community group @opmove
Or you can listen on iTunes, Spotify or Stitcher.
Support this podcast for bonus episodes!
If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: Managing recovery between events.
Sometimes a race is a stepping stone, not the ultimate goal There are races for fun, there are races for socialising, there are races for setting that PB and then there are races that are somewhere in between, where for whatever reason a PB isn't an achievable goal, but you still want it to be something that is at full effort. It might be you are coming back after a break, or recovering from your last big adventure or rebuilding in someway.
Now sometimes you need to be brave and believe in yourself for that PB and be willing to see what happens, but sometimes you need to take it where you are at: as the next step.
And for those races, pushing yourself in the hard parts for less than you've achieved in the past can be a tough one to wrap your head around. So in this episode, I talk a bit about how to approach these in between type races and how to get the most out of them for yourself and for your training.
Stay up to date on:
instagram @opmove
facebook @opmove
facebook community group @opmove
Or you can listen on iTunes, Spotify or Stitcher.
Support this podcast for bonus episodes!
If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: Mental tips and tricks for your hardest workouts.
Learn to Run starts on the 2nd September and will be the last program for the year. You can dive in here!
I'm back this week, with a solo podcast. It's on a bit of a personal topic, but hopefully it's something you find useful as well. Burnout is sneaky and it can creep up on you bit by bit over time, almost without you noticing. And even when you know something is unsustainable you usually have a belief that you've got more runway to deal with it than you actually do.
So, if this is something you are struggling with, I'm talking a bit about my experience and what you can focus on to help you through it.
As I talk a bit about in this podcast, this is one of the reasons I'm only doing Learn to Run programs three times per year, and one of them is about to start in September! If you'd like to get in on the last one for 2019, you can register here. And if you get in before the 18th August, you can use the code earlybird or earlybirdplan for 25% off the normal price.
Stay up to date on:
instagram @opmove
facebook @opmove
facebook community group @opmove
You can view this episode on the YouTube Channel.
We are back! Bronchitis made videos or audio recording pretty challenging for a bit there, but things are getting back on track now!
In this episode, Kirsten and I catch up about training and answer one of our Run Club questions about how to manage periods of sickness during your training cycle whether that happens early on, at peak training or during your taper.
Learn to Run is starting on the 2nd September, so you can register for that now. Moving forward, you will be able to register for Learn to Run in September, January and May.
You can also sign up for the #opmovesisterhood and Run Club at any time here.
instagram @opmove
facebook @opmove
community group @opmove
You can view this podcast on YouTube
New series in the podcast - training talk with Kirsten! This episode starts with a bit of training talk about what Kirsten and I have been up to for the last week or so with training (this was recorded a week ago, so you'll notice despite my best intentions I got proper sick this week anyway, so just goes to show you that sometimes there's just nothing you can do about it!)
Community Question: What are your 'definitely do' and 'definitely don't do' for the week before your race For these episodes we will also be talking about community questions and this one was about our best (and worst) experiences with our race lead ups. Things you don't have to learn the hard way like we did!
Got questions of your own?
You can let us know in the community group at facebook.com/groups/opmove.
Jump in on the intro program for Learn to Run
Learn to Run starts in September - but you can jump into the introductory program now by signing up here: operationmove.com.au/learn-to-run/
Making choices that serve your outcomes, not just your schedule. This week I'm talking about something that I've been focusing on this week:
- The most efficient decision (whether it's getting up early, squeezing in sessions where you can or anything else) is often not serving the actual purpose
- So, I'm talking a bit about how to make decisions that best serve your purpose
- What to sacrifice and what to retain to get the outcome you want
- Prioritising the things that you devalue to get a better result.
If you'd like to sign up for the 8 week introductory program to get ready for Learn to Run in September, you can sign up here.
You can subscribe to Operation Move on:
Facebook http://facebook.com/opmove
Instagram http://instagram.com/instagram
YouTube https://www.youtube.com/channel/UCtookF100PlqzCKunMxTC7Q
How do you run 100km on one of the toughest courses in Australia? In this episode of the podcast, I talk to Kirsten about her first 100km solo race. And we get into:
- What does her training look like
- How her training has to accommodate work and life and kids
- We talk about the eating. Lots and lots of eating. Also chicken sandwiches.
- How did she transition from road running to trail running
- She guides us through some of the extra things you might need on some trail runs
- What was her maximum long run in her build up?
- And how she manages the taper and recovery from such a big event.
If you'd like to join the #opmovesisterhood, you can check out all the information about Run Club here.
Stay up to date: Instagram: instagram.com/opmove
Facebook: facebook.com/opmove
Join the facebook community: facebook.com/groups/opmove
Youtube (you can also watch this episode there too!)
Most of us want to avoid getting sick, but if we do get sick, what happens next? Truthfully, I was a bit superstitious about recording this because I've been cold-free for 9 months and I though for sure I would get sick if I talked about it. And that very afternoon I felt like death, but had a good night sleep and my streak lives on!
So, in this episode I talk about:
- How to support your immune system, so the chances of you getting sick are less likely
- What to do when you do get sick
- How to come back after you've been unwell
- And where to come back to - whether you have a training plan for a specific event, or a training plan with no date-sensitive event
And in general just a bit about what I do in terms of structuring workouts to look after my health, what supplements/strategies I use which have helped me and hopefully they might help you too!
Run club foundation memberships are closing at the end of the month. If you'd like to join and save $100 a year on membership, you can sign up here. If you sign up before the 1st June you can lock in that price for the life of your membership. Don't miss out!
You can view this episode on Youtube here
Which running shoes are best for me? This is one of the most common questions, and also one of the most difficult ones to answer, because everyone is well different. But in this podcast I break down how to narrow the field of what you are choosing from in terms of:
- Neutral vs Stability
- Heel to Toe Drop
- Cushion Level
- Purpose of the shoe
And talk about some ways you can find things that might be comfortable for you and ways to figure out good things to try.
I also cover some other common issues like:
- When to replace shoes
- How to know when to replace shoes
- Incorporating different shoes for different purposes to extend the life of your more expensive shoes.
Resources: Run Repeat rank shoes, have detailed reviews and specifications and also show you other things you might like based on your existing shoes.
If you are buying online, Running Warehouse are well worth a look because they have a 30 day love the shoe guarantee.
Listen to this podcast: iTtunes, Spotify or Stitcher
Watch on YouTube
When someone in our Run Club community asked me about progress, they probably didn't expect me to go on about it for 80 minutes, but here we are.
So often on the socials, you see where people are now and might not realise all the ups and downs it took to get there. And in fact, you probably couldn't get there without the ups and downs.
In this podcast I talk about getting started running in 2011 and then a bit of my timeline in going from a 3 hour half marathoner to a 1:36 half marathon at Canberra, just recently. I think I confuse myself a bit with the timeline somewhere in the middle, but you get the idea.
2013: First two half marathons, being dragged along by someone faster than me.
2014: Decide to actually follow a specific training approach to get better, rather than just running without any plan. Manage to break 2 hours in April and break 1:50 in July. Go on to run my first marathon at the end of the year.
2015: Tear my adductor at the beginning of the year, but go on to run a 4:08 marathon at the end of the year, which didn't go according to plan but I was so proud of anyway.
2016: Work up to a 25 minute 5k in January to get some speed back, but then business pressures take over and I take time off anything but easy running. Run all the marathons between 5 and 6 hours and fall out of love with the distance pretty quickly.
2017: Challenge the story I'm telling myself about never being able to better that Gold Coast half and start proper training again. Run 1:46 in Gold Coast and 1:40 in Melbourne
2018: Come to terms with a long-term structural injury from scoliosis and don't run for around 6 months. And then start the process of rebuilding.
I talk a bit about the obstacles (some physical, some mental), how to assess where you should be working and how to create sustainable change for the long term.
Grab a 7 day free trial in Run Club, by heading over to the store here.
Watch on YouTube here:
Have you ever wondered why it's so much easier to get going, once you take that first step? But that first step is brutally hard and challenging isn't it? And once you do get going you wonder why it was so hard in the first place?
This week I'm talking about how to create routines that make habits almost inevitable by creating little steps that have nothing to do with running or your new habit really, but make it almost impossible not to happen once you start to create that chain reaction.
So in this episode I'm talking about:
- Creating those habits to build in that first step so you don't have to think about
- How motivation happens after you get moving, not before
- Creating some temptation bundling for those things that you are most resistant to doing
- Setting up systems to get your habits on auto-pilot and make the things you want to do almost inevitable.
Learn to Run starts soon, you can sign up here. Or you can join the #opmovesisterhood in Run club here.
Subscribe on instagram, facebook or youtube.
Breathing feels like it should be easy, like something that should come naturally - after all you do it all the time, right? This is one of the topics that comes up really regularly in Learn to Run as often breathing is one of the biggest struggles for a new runner, or someone returning to running. In this episode I talk about:
- Mouth breathing vs nose breathing
- How to improve your breathing technique by practicing when you aren't running
- Breathing exercises to improve your lung capacity (you can check out a great starting point here)
- Running workouts that will force adaptation in your lungs.
You can also watch this episode on YouTube
Learn to Run starts April 22nd, you can check out the program here. And you can join the #opmovesisterhood at any time in Run Club.
Follow Operation Move on facebook and instagram.
So pleased to welcome Kirsten back to part two of this podcast! This is a long one, so get ready to dive in!
In this episode we talk about:
- A bit about her fuelling (and mine)
- All about her second day and why it was a whole lot different than what she expected
- Split second decisions they had to make along the way
- How to handle adversity when you get thrown a few curve balls
- What she's got coming up next
- And we also talked a bit about everything else, because we love a chat.
If you'd like to check out Kirsten on instagram you can do that @shelovestorun, or you can join her with the #opmovesisterhood in Run Club.
Learn to Run starts 22nd April and you can sign up for that here.
You can view the video version of this podcast on the Operation Move YouTube Channel.
This week, I talk to Kirsten about taking on her first 100km event at Oscars Hut 2 Hut.
We talk about what kind of training she had to do, how she adapted her training based on limited access to similar terrain and what the first day was like.
We also talk a bit about the things that might stop someone from training or entering ultra trail events and what can be done to make it more accessible to people.
You can check her on instagram at @shelovestorun and connect with us through the Operation Move Sisterhood in Run Club
If you would like to join us for Learn to Run we'd love to have you - it starts on Monday!
And if you prefer, you can watch this on YouTube here.
In this podcast, I'm diving into the specifics of fuelling including:
- What do you need: before, during and after
- What place does fasted running have
- What are the benefits of things like branch chain amino acids
- How much should you have
- What things to take particular attention to based on your goals
- Practicing your fuelling before you get to race day
- Race day strategies for fuelling.
Learn to Run registrations are now open - you can gain early access to our introductory program here.
This week, in the podcast I'm talking about a question that often pops up in Run Club, and that is how much recovery do I need and what does that even look like?
So this week, I'm talking about:
- How many days off do you need?
- How long until full recovery happens?
- What if you've got a race three weeks later?
- And, importantly how should you recover at the end of the year?
Back on my podcast, and back to the beginning! Whenever Learn to Run starts, I have the opportunity to reflect on where I started and how my own experiences have helped me to shape and change and evolve Learn to Run. This week I'm talking about what learning to run was like for me, and how it slowly grew into something bigger than myself. There are things I learnt as a runner, and things I learnt as a coach from where I started and the points where I succeeded and where I failed.
Resources I talk about: How to rehab shin splints, because resting isn't enough!
Learn to Run starts on 11th February, you can dive in here. And all the payment options are viewable here.
If I see one more post about how far you have to run to burn off Christmas lunch . . . Or how I should eat BEFORE I go to parties so I don't eat while I'm there or how maybe I should just eat less food the next day if I'm overindulged the night before, my head might explode. Running is not a punishment for the Christmas lunch you have, or for the date night you enjoyed or for the drinks you had out with your friends.
But this leads me to a bigger discussion about how easy it is to fall into the trap of seeing your body as an obstacle, as an entity you fight against or worse something that has betrayed you a million times and failed you more than you can count. That kind of thinking can get under your skin and sink into your bones if you let it. And eventually it will almost impersonate belonging there. But it does not.
Beginnings have been popping up a lot this week. Maybe it's the new Learn to Run starting on January 7th, or maybe it's being so close to a new year, or have just started with a new coach and taking the next steps at rehab, but suddenly it seems like beginnings are everywhere.
This week on the podcast, I'm talking a bit about the hash and wonderful parts of beginning and persisting. It seems like it should be easy to just start. But great things are rarely easy. And to want to change, you not have to have a whole history that has led you to want to change, that has led you to the idea that staying the same is more painful than doing something really uncomfortable, but you have to restructure your life to make room for that change. And then you have to resist all of the internal forces in play that insist you stay the same.
Suddenly it's not so easy.
Have you ever wondered why you work really hard in your running, but you just don't quite improve? Maybe you think that you are missing something, or maybe you start thinking that you are just slow. Chances are there are a whole bunch of things that aren't quite happening, and that's the reason why you start to feel stuck. Before we get into this, it's great to keep in mind that improving is really fun and a great way to keep motivated but it's not really why most people run. When you start to feel stuck the first question it's great to ask yourself is: if I was never going to improve, would I still be doing this? And the answer is YES. You would. Because you love it. But seeing as it seems an absolute shame to put all of your hard work and passion and love into something and not improve, this week I'm talking about 5 ways which you might be short-changing yourself in your 5km training.
Learn to Run registrations are open, so you can check that out here. And our Walking and Introductory Strength program is available for free: tick the walking challenge box when you sign up for the newsletter.
This week we are talking post-race debrief after a race or event that definitely did not go to plan. Normally, this is something that you would do with a coach, but if you don't have a coach or are self-coached, then there are loads of things that you can do to do your own debrief post-event to make sure that you learn as much as possible and have everything you need to move forward with your next training cycle.
Learn to Run registrations are open, so you can check that out here. And our Walking and Introductory Strength program is available for free: tick the walking challenge box when you sign up for the newsletter.
It's really easy to believe that lighter is faster, but is it? How many times have you thought that if you 'just' lost x amount of kilos it would make running easier, faster, better? But is it really true?
This week I talk a bit about that. There's a short version and a longer version.
As I mention in the podcast you can sign up for the Walking program through the newsletter here and select the walking challenge option. And Learn to Run is now accepting registrations for our last program of the year. You can check that out here.
Just about a year ago, I headed into treatment, having no concept of how long it would take. But I think what surprised me along the way was the emotional points were not when I was stagnant, but when I had to take the next step forward. I'm at one of those steps now. I've been informed that this stage of rehab is now complete. I surprised myself by how conflicted I was about that. How hard it would be to take full ownership of my own training and my own ongoing maintenance and how scared I was of exiting the safety zone that has been rehab for the last year.
In this episode I talk a bit about what I got out of the process, but also how the process is ongoing.
This week, I'm talking about new information and how to make use of it. New information might be testing yourself with a race or a time trial or it might be doing what I'm thinking about doing which is getting a body scan (maybe!) I talk about:
- How you can be disappointed with a result, and happy with it at the same time - it's complicated!
- What I learnt in my recent race
- Creating a mindset that is positive for taking on and utilising new information
- When you might want to pass on getting new information because you aren't ready to make use of it.
Until the end of September you can join Run Club and get a free teamwear singlet, you can sign up here.
Let's talk weaknesses! Weaknesses are actually your best friend, and your best path to improved results, but finding out what they are and how to address them can be tricky! This week I'm talking about:
- Creating a mindset that allows you to thrive when addressing weaknesses, doing hard things and focusing on things that you aren't good at.
- How to identify if your best area of improvement is in sprinting, middle distance or long distance
- How you can customise training to still target your goal distance but also work on the energy system that needs it the most.
- Creating a relationship with improvement that is about learning and not success vs failure.
The link I mentioned for a racing equivalent calculator is here.
And Learn to Run starts on the 10th September, don't miss out!
This week we are talking about running coaches How to find them, why you might want one, and what are the best questions to ask including:
- Why it's far more about personality than it is about programming
- Getting a sense of someone's training philosophy
- The benefits of creating a partnership for your training with coaching
- And why I think all running coaches should have coaches too!
Learn to Run registrations are now open, so you can sign up here for early access to the group and to start on our introductory walking and strength program.
Let's talk about things that are not running that might be stopping your running from improving This week in the podcast, I'm talking about all the things that sit around your running that can have a huge impact on your running
- On sleep: making the most of your own sleep pattern, rather than forcing yourself to get up early
- On nutrition: making small tweaks that can force you to get all your micronutrients as well as your macros and making that mindset shift to eating for performance
- Experimenting with cold exposure for improved immunity: YES. I've been having cold showers.
- Mobility: I've been using the GOWOD Mobility First app for three weeks and I talk about what I'm loving it for.
Let's talk about before and afters. This week I talk about:
- Why 'before' and 'afters' are great for reflection and inspiration, but are also a bit misleading
- Why the person in your before has done all of the heavy lifting
- And how to appreciate your before, and enjoy your after too.
Let's talk Rest Days! In the beginning they might be your favourite thing, but after awhile rest days can sometimes seem harder than run days! So this week I'm talking about:
- What the purpose of rest days is
- The difference between rest days and active recovery
- How to tell if you need more rest
- How to adapt your training when you need to
- How to build volume without creating too much fatigue
- And why you don't want to carry fatigue from one session to the next
- Plus, why you don't want to get caught up in more is more and how to make smart decisions.
Have you ever noticed how your second interval in the middle of those intervals is easier than the first? That's probably because you haven't warmed up properly. And while a full warm up is time consuming, it can be the thing that gives you so much more out of the session, allows you to enjoy it a whole lot more and creates better fitness adaptations too.
In this episode I talk about:
- Fuelling your quality sessions
- What a warm up looks like for interval training vs sprint training
- The rest times you should be taking in between your warm up and your sessions
- What kind of stretches and dynamic movements you could include to help you warm up
- Why you should shorten the workout and not the warm up.
Here is a sample warm up to get you started!
If you do everything at full capacity, you'll burn out pretty quickly. And not just physically either, it's a tough mental burden to shoulder as well. This week I'm talking about ways to structure your week to make sure that:
- Every session has a purpose and a goal
- You are making choices that are about longevity, not just maximum results
- You enjoy what you are doing, and it isn't something you dread
- You are taking into account that a particular type of training that you do might present different goals than the ones you are individually pursuing and how to make choices for your training with that knowledge
- You are prioritising recovery days, easy days, maximum effort days, movement quality days and practice days
It can be easy to think that once you hit taper time all the work has been done, and that's mostly true. But there's a whole lot you can do in the last week to make sure you get to the start line well rested, well fuelled, with your mindset in the right place and ready to go.
This week I talk about:
- What to stop doing the week before your race
- How to avoid the dreaded taper sickness
- What to eat and drink in the lead up; and
- How to calm your nerves to get your head in the right place.
Habits are not goals, so if you aren't a natural planner or you aren't in a focused period of training, the idea of setting goals can seem overwhelming at best or even pointless. But there are so many ways to set goals to keep you interested in what you are doing and they don't have to be about reaching a new distance, entering a new event, or setting a new PB.
In this episode of the podcast I talk about using goals to create your own meaning and some of the fun ways to set goals to keep things interesting too.
This week I'm talking about how to get yourself going for things that aren't exciting, that you don't look forward to but you really need to do. That might be rehab, strengthening weaknesses or it might be those hill sprints that you are dreading or it might be the meal planning you can't stand.
The longer term the reward is for the things you are trying to do, the harder it is to get going.
So this week, I talk about:
- Knowing why you are doing it in the first place, and what the benefits are
- Prioritising things early in the day and early in your week
- Finding something, even something small that you can enjoy about it
- Creating a reward system to sweeten the deal
- Creating some social accountability
- And even tricking yourself i you need to!
This week you'll have to excuse my awful voice, but on the upside I did record this before I lost my voice so that is at least something! This week I'm talking about some of the basics, especially when you are starting out and all the running apps are pretty confusing and it's hard to know if the free vs paid version is worth it. And go into a bit of a brief overview of running watches if you'd like to take the leap from app to watch.
And while I have you there I talk a bit more about the benefits of tracking and what some of the pit falls are too.
Currently we are accepting annual run club registrations until the 17th June. If you sign up you get a free team singlet (or t-shirt!) valued at $59, so don't miss out!
This week in the podcast I dive into one of the things that people first said to me when I was having a severe depressive episode: "You should exercise more!"
It makes no sense for someone who is depressed, and it makes even less sense to someone who is depressed and already running 30km a week. Recently having had a period where I couldn't run I had the opportunity to look at what my mental health would be like without running. I always thought it would suffer, and you know sometimes it did, but I also have lots of other things in my toolbox too. So this week I talk a bit about what that might look like.
It's so easy to get out of the swing of things when you are away from home and then it seems like more of an effort to get back into it when you return, doesn't it? This week I'm talking about some things you can do to keep your habits ticking along when you are away from home: whether it's a running event, a holiday or you are travelling for work.
I have a bit of an addictive personality, I think so it's been really easy for me to see trips away in the past as a perfect reason to completely abandon anything I would normally do with my nutrition. But you know what? I choose those things with nutrition because they make me feel good, so it never works out as well as you'd think!
I'm heading down to Ultra Trail Australia tomorrow and I talk through some of what I'll be doing to make sure I stay on track, but also make sure it doesn't take away from the experience either!
Learn to Run starts on the 28th May and it will be our last intake of the program until the 6th of August, so don't miss out!
This week my exercise physiologist asked me to make sure I was keeping a training diary. At which point I was a little concerned about giving him my actual training diary because that's probably way more detail than he would ever need to see. I'd probably need a separate training diary fit for public consumption. Which got me thinking about training journals in general.
This week I talk about the benefits of multiple training diaries for different purposes. Whether they be physical diaries, virtual ones, or less diaries and more creative expressions of training.
If you'd like to check out some training diaries you can here:
Compete Training Journal
The Training Journal by the Mind Muscle Project
And if you'd like to sign up for Learn to Run and jump on the last intake we are doing before August, you can check that out here.
Do you ever notice that at particular topics seem to keep coming up over and over? Maybe it's because Mothers' Day is coming up, but mother guilt has been coming up a lot lately. There was a great discussion about it on twitter here which I put my two cents in on, but I found I had more to say too.
Okay running moms, I need your input: imagine you're at home with your baby, feeling a little stir crazy, and a voice tells you that you shouldn't run. That it's selfish and time consuming. What would you say to that voice? How would you counter?
— Sally Bergesen (@oiselle_sally) April 30, 2018 So in this episode of the podcast, I'm talking all about the guilt and why I think it's so important to take a closer look at it.
Kirsten answers all your burning questions about what it's like to run 50km for the first time. She talks about:
- What makes it different to a road marathon
- What her recovery has been like
- What she would do differently
- What her nutrition was like
- And what it gave her in her build up to UTA
If you are planning on signing up for Learn to Run in April, this is a great way to get to know Kirsten a bit better because she's amazing and will be coaching you! You can check out more about Learn to Run here.
AKA all the times I've seen people talk about their training on twitter and I've tried really hard to not offer unsolicited advice. Here is ALL THE UNSOLICITED ADVICE.
This week I talk about:
- Long runs
- Training variability
- Warming Up
- Fuelling
- Walk breaks
- Split runs
Kirsten will be back next week to talk about her 50km run!
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
Kirsten is about to take on her first 50km at the Australian Alpine Challenge So this week we talked about:
- How do you know when you are ready to run 50km
- What her training week and run fuelling looks like
- How many hot cross buns will she need at the end
- And a few other questions from the community as well!
- And she listens to me whinge about being injured a bit too.
Good luck Kirsten! We will all be cheering for you!
Have you ever waited for your life to start? Yeah, me too. That's what the beginning of this year has felt like. Long term injury is sneaky and hard and also a great opportunity. Today I talk about the good, the bad and the ugly and tips on how to maintain your fitness and your mental health through a long term disruption.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
Have you ever wondered what it's like to support someone running 160 kilometres? Kirsten doesn't wonder, because she did it for Jo recently. You can read all about Jo's amazing race here.
But in this episode of the podcast Kirsten talks about the other side of the experience. What it's like to crew for someone, how you can best support them, what you can learn from the experience and how it has helped form her goals as well. And how supporting someone can be just as nerve-wracking and just as fulfilling as running your own race.
It's a long one, because we aren't capable of anything else, apparently.
You can follow Kirsten at @shelovestorun
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week on the podcast, I'm joined by Dr Brett Hill. He's a chiropractor, a barefoot runner and a coach and you might have listened to him on The Wellness Guys or That Paleo Show. Today he's talking about all things running form and answers your questions:
- Should you work on running form, or will it just fix itself over time?
- If you are going to work on your form, what would you start with first?
- What is the number one thing that you can do now that will have the biggest impact on your running?
- Things that you can do when you aren't running that are going to help your technique.
And, if you jump on it now you can get access to Brett's e-course with over 5 hours of instruction and access to his private facebook group for only $29, instead of $97. So don't miss out! You can sign up at the Art of Natural Running.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
Have you ever said to yourself, "I'll start Monday". I have and I bet you have too and you know what happens on Monday? Usually not much. Today I'm talking about what happens when you are getting towards the end of the year and maybe you weren't where you thought you'd be. How do you get started? How do you get over that beguiling voice that tells you that you'll just start after Christmas. Today is what you have. Not tomorrow. Not Monday. Not the 1st of January. Today. And I talk through some strategies to get started, keep it simple, create some support structures and set yourself up for success.
Speaking of Christmas you can check out the gift guide here. And you can sign up for Learn to Run and gain early access to the facebook group here. And you can also now register for the Whole Life Challenge at an early bird rate here.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
In this episode of the podcast I'm talking about the things we get told in the beginning of our running careers that just don't really hold up in real life.
I'm talking about:
- "It doesn't get easier"
- Running until you vomit is a good thing
- Never skip a session
- You should get faster every time, or every week
A lot of time I would go out of my way to not be disappointed. I would manage expectations, prepare for it and even brush it off if it happens. But the fact is if you do feel disappointed it, there are lots of benefits to actually letting yourself feel disappointed. And like most things, whether it's useful or destructive all comes down to what you do next.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week I've been trying to find (and commit to) a running coach. It's a lot like dating, and I'm reminded of how somehow back in the nether regions of my memory, I recall why I hated dating so much before I got married. Anyway, I digress. Finding a coach! I often get asked why I would need a coach, because clearly I don't have any issues with motivation, but the truth is that motivation and accountability are only a small part of what a coach does. And frankly, I'd be suspicious of any coach who didn't have a coach, because how much do they really believe in the process if it doesn't apply to them?
So in this podcast I talk about:
- When you know you are ready to take that next step and start working with a coach
- What are some of the reasons why you might need a coach
- And what are the best way to find a coach who is going to work for you.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week, I'm meeting the Operation Move team in Melbourne! And in honour of getting to start lines, I decided to talk a bit about some of the many feelings that can overcrowd you at the end of a training cycle, and how to get over some of the mental hurdles that a race can throw at you.
Questions like:
- Why do I feel so down at the end of the training cycle?
- How come I always get sick during taper?
- Is my ego stopping me or helping me?
- And other adventures in mental gymnastics.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
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This week on the podcast I decided to talk about your off-season For lots of us October and November mean we are coming to the end of the racing calendar sob
And for the highly structured, the off-season can be a bit of a challenge, but there are a few important things you need to make sure you get in your off-season, whether you love structure or not!
1) Time off. Really. Actual time off. Time without running. 2) Allow yourself to get bored and antsy from the time off. 3) Incorporating base training into your off-season 4) Working your way backwards from next years goals
And I also have a few tips for anyone who is tapering at the moment!
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week, I thought I'd share my tips for how to save money on our cough cheap sport I mostly focused on shoes and sports bras because that's what I think you should save your money for! But I go into:
- Where to pick up last season's stock
- Why Amazon is like the stock market
- Buy/Sell/Swap groups And some recommendations for online stores
You can view this in video form here
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
What are you really saying, when you say "I'm just lazy"? This week on the podcast I talk about why you aren't really lazy and why you should probably stop telling yourself that you are. I also talk a bit about how those things that you say you want to change might actually be serving a purpose, and until you know what that purpose is, you might feel a bit stuck.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week, I am talking about a question that came up on Twitter If you work full time and have family responsibilities can you really train for a marathon?
The answer is yes, but it's also maybe, and do you want to. But there are some great ways to save yourself time
Split runs - I talk about when to use split runs and if they are just as effective as continuous runs Help a hangry runner out - How to make sure you always have something nutrient dense to eat Getting creatie with your schedule.
AND most importantly, you need less training than you think you do.
You have until Wednesday to grab an early bird rate for the Whole Life Challenge. Don't miss out!
This week we are talking to Sarah And we are talking about the Paris Marathon. And there are actual castles and forests involved. But before we get to that, we talk a bit about why she started running, what made her want to sign up for a marathon, and what would make her want to do ita ll over again at Melbourne this year.
If you are going to be running one of the Melbourne events, check out our event page so you can stay up to date with everyone!
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week, we are talking injury. * Getting a specific, actionable diagnosis * Treating your rehab as your training and with the same level of commitment * Working out what where the steps that lead you to injury, and how you can prevent that from happening in the future * Maintaining routines * Building the foundations that will support your running in the future.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week Kirsten talks to me about running UTA And she's warning you that UTA is a gateway drug and shares what run is currently pulling at her for next year.
I also refer to this article by Lauren Fleshman, called, I Run Like a Girl.
Got something you'd like to chat about? You can email me here, or head into the community group here.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week, someone in Far and Fast was talking to me about the podcasts And she told me how much she loved Ness' interview, but where was my story? I replied, 'what story', because I'm occasionally dense like that. And the more I thought about my story the more overwhelmed I was about putting it out there into the universe.
But here it is, anyway. I won't say much about it because I made multiple attempts at recording it, some of it was hard to say, and some of it was hard for me to hear myself saying. Mostly it just makes me think of that woman that I was, who had to work so hard to walk into a 24 hour gym, who had to be so brave and fearless in an environment that's engineered to tell her she didn't belong. And she did it over and over and over. I have no idea where she found the strength. Everything I do now is so easy by comparison, because of her.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week, Ness is back! And we are talking about what it's really like to run 100km. We talk about how she felt going into it after her last (very) long run, how she felt going into such an epic run, support crew shenanigans and would she do it again?
You can follow Ness on facebook and instagram. And you can check out her interview on Sparta Chicks Radio too!
And I had a bit of surprise news this week too! It's been a huge week! And I talk a bit about some of the exciting things that have been happening in Operation Move land. But if you want to skip to the juicy bit you can do that here.
It was pretty incredible to be honoured by some of the women that I admire the most and to be put forward for that honour by the most amazing women I know.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week it is the 50th episode! And to celebrate, I'm talking about why motivation isn't as mysterious as you might think it is. And how The Hulk can help you to understand it better.
If you'd like to chat or have a question, head into the community group or email me.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week, I am talking to Jane I love a good running origin story. This week, I'm talking to Jane about why she started running and what kept her going. We talk a bit about her experiences of running the Great Ocean Road (twice) and what she's learned along the way. Jane is such an active part of our community, I know you will all love to hear her voice and find out a bit more about her story.
And I talk a little bit about what happened on the Gold Coast too. Just in case by some miracle you haven't been instagram-spammed with all of the things.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week, I'm talking about the taper We have so many people heading to the Gold Coast this week and for many people the end of the training cycle is the most mentally challenging. It's where all the doubts come in. Phantom illnesses come in. Phantom injuries. And in general you spend way too much time thinking about how everything could go horribly wrong.
So this week I'm talking about getting your mental resilience game strong for your final week before an event.
And if you are coming to the Gold Coast, pop into the Community group and let us know!
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week I am having a chat to Jo And we tackle some of the burning questions that people have like:
- How do you fit in training for a 100km trail run AND work AND do mum/partner/life stuff too?
- What does low heart training look like
- How does she fuel her really long runs (it's more delicious than you might think)
- And why discipline will trump ego
You can check out Jo at her blog, on her instagram or in the community group.
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
In case you were living under a rock, I ran a half marathon last weekend at race pace There wasn't an organised race, I just picked a route to run locally. But it did get me thinking about all of the strategy that goes into the event itself, even after you've done all the training.
There is:
- Nutrition in the lead up: should you be carb-loading or avoiding fiber?
- Hydration before the big day: how to make sure you are actually absorbing all of that water
- What's your pacing strategy: why negative splits are terrifying, but can help you
- What's your on-day nutrition and fuelling strategy?
- Why would you warm up when you are running a ridiculous amount of kilometres anyway?
- And finally, your recovery plan
So I talk a bit about all of those things and I have a teeny little rant about those posters that reduce the distance of your run to a certain number of cupcakes or donuts. Don't even get me started. And here's that phat fudge recipe I was talking about.
Want to sign up for our free walking and fitness program starting Monday, you can do that here!
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week, I am talking to Katherine. Who is always one of my favourite people to talk to. Did you know that she was one of the first people I ever had the pleasure to coach? She was! We started working together about three years ago and a whole lot has happened in that time, but she's still one of the most kind and thoughtful people you are likely to meet. Don't tell her I said that, she is not keen on compliments!
If you'd like to check Katherine out you can find her on instagram, facebook, twitter and at her blog. And of course you can always have a chat to her in the community group too!
This week we are talking about achieving big goals and also what happens when you don't Because the funny thing is that both things have a lot more in common than you think, whether you lose motivation because of a disappointment or you lose motivation because you've achieved your big goal, the end result is the same - you can kind of float around feeling lost for awhile.
Exhibit A: Me having no idea what to do
You can subscribe to YouTube here.
Things I mention: The habits of people who qualify for the Boston Marathon. The Run Selfie Repeat Podcast Operation Move Community Group
Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
This week on the podcast we are talking to Ness! You can find her on instagram and facebook. And if you want to have a chat to her, you can also find her in the community group. And we are having a chat about her training for running 100km at UTA. I think the biggest question people have about training for a 100km race or any ultra event is how much time do you spend running, and it might not be as much as you think it is!
Announcements! Last chance to jump into Learn to Run until August. You can sign up here. Want to see the YouTube tantrum? Or other, less tantrum like videos: you can check out the channel here.
This week I am talking about something that everyone needs: consistency I'ts not the most exciting thing to talk about it, but it's definitely the thing that most people struggle with! So I dive into:
- How to break the cycle of stopping and starting over
- The critical points that you need to pay attention to
- Changing your all or nothing mindset
- How to challenge your perfectionism
Announcements! The Whole Life Challenge starts on Saturday, come and join our fun team!
There are 29 spaces left in May Learn to Run, so if you wan to run with us, register now.
Also, I've ventured into the land of YouTube. You can check out the training diary here:
Subscribe to the Channel here.
Do you have something you'd like me to talk about in the podcast? Just head over to the Community Group on Facebook or send me a message.
This week we talk to Kirsten She's our running coach for Run Club, and when I crowd sourced what everyone wanted to know this is what they asked:
- What is your favourite trail to run?
- Why did you want to get into running coaching?
- Do you think your eating plan has had an impact on your running?
- What would be your ultimate running event if money, time and childcare wasn't an issue?
- How do you manage to fit it all in with work and kids and training?
Plus Kirsten and I talk about a bunch of things, because once you start runners talking about running, you can't really stop.
Things you might like to check out! Whole Life Challenge Sign Up
Learn to Run with me starting on the 29th May
Facebook Community Group
Kirsten on Instagram
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
This week in podcast land, I talk about the thing that I've been avoiding And I also talk about a question that is both simple and complex at the same time: How do I get faster?
- Do you want to get faster, or do you want it to feel easier?
- How to structure your training week
- Focusing on specific workouts
- Technique and form to improve your speed
- How to recover so you get the most out of your training.
And I also chat about my week in training, something I'm loving right now and a couple of interesting things I read and heard about in the last week.
Links I mention:
10,000 hours
Whole Life Challenge Sign Up
Learn to Run with me starting on the 29th May
Facebook Community Group
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
This week we talk about . . . What If And I'm not going to spoil it for you by letting you know what we picked!
Don't forget to sign up to the Whole Life Challenge, starting May 20th.
And if you'd like to join us for Learn to Run that starts on April 17th.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
This week we dive into the somewhat controversial area of runner safety . . . The murky area of victim blaming and runner safety Tips for running in the dark (daylight saving is nearly over - hooray!) The things we do every day for safety without ever even thinking about it Why we won't be carrying a concealed weapon any time soon.
Also, we are super excited to share The Whole Life Challenge with you. This starts on the 20th of May, but you can get in at early bird prices now. It's a worldwide challenge and we've created an Operation Move team so we can all do it together!
It focuses on 7 habits:
1) Exercise 2) Nutrition 3) Sleep 4) Hydration 5) Lifestyle 6) Mindfulness 7) Mobility
And the cool thing is that for example with the exercise habit, it is simply about picking a movement that you enjoy so you are active 10 minutes a day - so it's super easy to fit into your schedule and join in! You can also pick what type of nutrition plan you want to follow and focus on the habits that are particularly important for you.
It is a challenge with points, which means I have a prize for the winner of our Team competition! The winner will get either 3 months of coaching with Far and Fast or 6 months of Custom Training with Run Club. Pretty cool, right?
So if you'd like to join us, sign up here.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
This week we talk excuses (and reasons) The tricky part about excuses is that they seem so reasonable. This week we talk about:
- Identifying the emotional blockers that cause excuses
- Challenging the excuses that typically come up for you
- Aligning your values and your goals
- Being kind to yourself, even when you make excuses
- Changing the story you tell yourself, about yourself.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
I ate a predominantly vegan diet for a few months, but this is what has happened since then This week we talk about:
- Why I changed my diet after three months
- The main changes I've made since working with a nutrition coach
- Balancing body composition and body positivity
- Keeping focused on performance goals
- Trying this on to see how it fits you
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
Today is International Women's Day!
So Kate and I talk about being women on International Women's Day:
- Why friends don't let friends watch The Bolt Report
- How Pauline Hanson is the Australian Donald Trump
- Traffic lights. Yep, we go there too.
- Trying to parent children, who (hopefully) will be adults in a different time
- Feminists wear make up too.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
We are back! How exciting! This week in the podcast we talk about:
- How cute Baby Amelia noises are
- An introduction to Operation Move for people who are just joining us (can you believe it's been 5 years?)
- Some of the things we are hoping to do this year on the podcast
- Events we are looking forward to
- Kate is starting Learn to Run in March and you can join her!
- Call out for questions for future episodes of the podcast, tell us what you'd like to hear!
Links we mention: Learn to Run (starts March 13th)
Far and Fast Coaching (sign up any time)
Run Club (monthly membership)
Community Group (free to join)
You can also follow Operation Move or Zoey on Twitter.
Blog Post: What to do when you fall short of your goals
Blog Post: The Fitness Lie Everyone Wants to Believe
Blog Post: The Great Diet Con
News article from the perspective of a personal trainer on change (which we disagree with): http://www.abc.net.au/news/health/2017-01-23/you-say-you-want-to-get-fit-but-do-you-really/8203950
Surf Coast Trail Run - June 24th
Gold Coast Airport Marathon - July 1-2
May - Whole Life Challenge (Sign up now at early bird rates)
Blog Post: Learning to Run is a Really Big Deal
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
It's our last podcast for the year! But before we go we are here to share some of the awesome goals that the Operation Move community has set and to remind you to:
Join the Secret Santa
Enter the Skins giveaway and give yourself a Christmas present or just grab the discount code!
Some events you could think about doing next year
And answer that question about how to run a fast 5k.
But more importantly to tell you how much we have loved doing the podcast this year and our best wishes for you and your family to have an amazing silly season!
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
Ever had a break from running and then feel a bit lost? Sometimes you have a break because life gets busy, or because you weren't loving it and motivation was low or because you were sick or had an injury or something awesome like having a baby. There are a million reasons to have a break, and today we talk about why that's not necessarily a bad thing, but you do often need some strategies to get back out there too.
We have a chat about:
- Taking a good look at why you needed the break - maybe you weren't enjoying it or you were overtraining
- Being smart with your body when you are building up distance again
- Having realistic expectations of yourself
- Learning from your break, rather than just ploughing on forward
- Focussing on the process, not the goal
- Treating your body as an ally, not the enemy
- Where to start and tips to get you going in the beginning
And we want to hear your goals and goal events for next year (as well as any questions you have!) Head over to the community group here and I've started a thread to get your thoughts.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
Seriously though, we are talking about running apps and running watches this week. Or we do eventually, after we have a bit of a chat about holidays, travel and the total political madness over the last week. We get there, I promise!
In that we talk about:
- Free apps
- Entry level watches and what they do and what their limitations are
- What features caused us to upgrade
- What watches we have our eye one (hint: the title kind of gives this away)
- Some of the software to be aware of when picking a watch
- And what a huge improvement the Apple 2 watch is.
We only have three more podcasts for the year. THREE! And we want to use them to either talk about your questions or your goals fo next year, so you can either contact me here or head over to the Community Group on Facebook.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
Ever struggle to find something to plug into your ear holes? We don't have that problem, ever because there are too many podcasts to listen to. This week we talk about
- When we listen to music, when we go audio free and when we listen to podcasts
- What kinds of things we listen to depending on the kind of workout we are doing
- Our favourite podcasts
- People we are best friends with in our mind
- And the best thing about going to Fiji for a week
Podcasts we talk about include:
Seth Godin Startup School
Tim Ferriss Show
T.E.A.M. Effort Podcast
Conversations with Richard Fidler
Reply All
The Moth
Heavyweight
Two Grumpy Hacks
Rebelology
Chat 10 Looks 3
The Minefield
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
This week we dive into why you are just so much more effective when someone else is telling you what to do Whether it's fitness or business or life, everyone seems to have a coach for everything - but what is the actual benefit and what kind of value are you really getting? This week we talk about:
- Why I'm more likely to do the training I need to do if someone writes the program for me
- The value of experts providing context
- How your behaviour is influenced by the five people you associate with the most
- The terrifying nature of the halo effect
- Letting go of perfection and doing it all
- Why multi-tasking isn't a real thing
- And a whole bunch of other wildly off-tangent topics.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
The topic of this podcast is actually about loving your body now, not in fact about scheduling This is true, despite the fact that Kate and I get super side-stracked to start off with.
So we talk about:
- Parts of our bodies we love
- Not caring about stretch marks
- How you already have a beach body
- Practical steps you can take
- Why Kate walks around her house naked
- Ending the war with your body
- The myth of reaching goal weight
If you'd like to you can join us over at the Facebook Community Group.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
How cool is it that we get this question? This week we answer a community question about supporting a friend who is learning to run. And it includes:
- Best ways to offer practical support
- Top things not to do
- A rather involved Pokemon Go analogy
- Getting back into it after having a break
- Some of the obstacles that people might face
- Lamingtons. Yes really.
And a reminder that you only have a couple of days left to register for Learn to Run. It's the last one for the year, so don't miss out!Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
Melbourne, here we come! (Well Kate is already there) but I am definitely on my way on Friday. And this is officially six months of podcasting, which seems like a big achievement! So this week we talk a bit about:
- Our favourite events
- Our worst events
- Why flat running is hard
- Hydration and pre-race nutrition
- Running socially vs running for a PB
- Race day traditions
And if you'd like to join us for carb-loading - even if you aren't running - head over to the community group - all the details are in there.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
Should you be taking supplements? And what should you be taking? This week we talk about supplements. Is it necessary? Are you getting enough in your food? And what things should you be paying attention to. So we have a chat about:
- Common areas of deficiencies for women
- Protein powder - do you need it?
- Supplementation based on your goals
- Pre and post workout nutrition
- Minerals that you lose through sweat
Links: Podcast episode about supplementation that I referred to - The Tim Ferriss Show, Episode 12: Dr. Rhonda Patrick on Life Extension, Performance, and Much More
Podcasts that Kate is listening to:
Two Grumpy Hacks (Australian Political Podcast)
Conversations with Richard Fidler
Article about Post-Exercise Selfies - What’s the deal with the post-exercise selfies?
Check out Allison Everett (Personal Trainer) at FitQuest360
Book on Running Form and Mobility - Ready to Run by Kelly Starett
If you'd like to have a chat about anything - join us in the Facebook Community Group.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
"Slim or Skinny or Athletic or Average Sized People Just Don't Live in the Same World as Fat People" Today I talk about writing "I'm a Size 10, But I Will Always Be Plus Sized" and having to hide afterwards. Learn to Run is currently on early bird special for the last program of 2016, so I also talk about the most common questions I get:
- What level of fitness do I need?
- Will it work for me if I'm already running 1-3km?
- Can I do it if I am overweight?
- Can I do it on the treadmill?
- What if I fail?
'What if I fail?' is a big one, and here was the response from graduates about this fear of failure and how they found the Learn to Run program. And I talk a little bit about stepping away from the construct of success vs failure and the real goal of the Learn to Run program.
Got more questions? You can contact me or pop into the Facebook Community Group.
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
The beginning is hard This week I am talking about beginnings. They can be hard and unforgiving and sometimes it feels more like failing than succeeding. But I have five steps to get you started on the right track.
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Breakfast: Literally and as a metaphor.
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Planning out your week and creating buffer zones
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Write it Down
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Mindset: Define Success and Failure
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Create a Reward System
Links I refer to:
Podcast: Gymnastic Strength Training
Post exercise selfies
Operation Move Community Facebook Group
Join Run Club
Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
How much is too much? This week we get asked at what point does things that are helpful for running like watches and apps and heart rate monitors, stop being helpful and start slipping into over-analysis? And we talk a bit about:
- How to avoid decision fatigue
- How to use tech and feedback to remove stress from your running, rather than adding to it
- Making sure you have the right context for the feedback you are getting from your tech devices
- Keeping your focus on what is important
If you have a question, or would just like to hang out with some fun people, you can join us in the Community Group. Learn to Run starts on Monday! (19th September) You can get 10% off with the code podcast. You can also grab 10% off at RunFasterGear using the code OPMOVE.
This week, someone sent in a question . . . And the question was: What do you wish you'd known before you ran your first marathon?
How long have you got? The first marathon is such a learning curve! But we talk a bit about:
- How the fatigue of training can trick you into thinking you are less prepared than you are
- Demystifying the bonk. It's something that scares a lot of people, but it's not really something that has to happen or that you can't get through.
- Why you probably need to step away from the internet
- Mental preparation
- The role of nutrition and why the last week is like cramming for a test.
If you have a question, or would just like to hang out with some fun people, you can join us in the Community Group. Learn to Run starts on the 19th September and you can get 10% off with the code podcast. You can also grab 10% off at RunFasterGear using the code OPMOVE.
This week we are talking habit creation and nutrition You might be either intrigued and/or horrified as to why someone would forgo coffee (COFFEE), grains, sugar and dairy. Which is exactly what I did a couple of weeks ago. Having emerged from the detox haze this week we cover things like:
- Being vegetarian and/or vegan when your children and husband are barely omnivores
- The great things about abstinence and the not so great things
- How to incorporate moderation in a structured way
- Taking time away from your training to devote it to your food preparation
- How fussy eaters will break your spirit
- Life hacks for food prep from someone with a lot of tupperware and a lot of children
- Creating habits one step at a time, especially if you aren't a natural born abstainer.
If you'd like to submit a question for the podcast you can either drop us a line or talk to us in the Community Group.
Also, if you'd like to sign up for Learn to Run, you can get 10% off by using the code pocast at checkout.
This week we are talking about moving through pregnancy (or not moving as the case may be) And what happens after that? You have a new baby and you are 30 or 40 kilos above your comfort zone and you are surrounded by umpteen media outlets demanding that you 'get back your body'.
This week we are also talking about:
- Why Katie isn't Katie anymore. You can read about that here.
- Why it isn't easier for the skinny person at the gym
- Pregnancy is hard. You do what you've got to do.
- Babies are also hard, but awesome.
- Why you should take your time.
- The idiocy in the mainstream media about your body and your baby that you should totally ignore.
Also, if you'd like to sign up for Learn to Run, you can get 10% off by using the code pocast at checkout. Sign up this week and take advantage of 20% off with our early bird rates - which is about 30% for podcast listeners. I think. I'm not a mathematician. And while you are there, we've upgraded the website! It's still a work in progress but we hope it makes it a lot more fun for everyone!
Just because it's longer, doesn't make it better. And just because you are good at it, doesn't mean you will love it We are talking about favourite distances this week and some of the ways you can tell which distance your body is best suited for too:
- What are our favourite distances and favourite races
- Why more isn't necessarily more or even better
- How to get a good idea of a distance that you are going to enjoy
- Racing for time vs social runs at events
- Distances that support your lifestyle and other goals.
Some things we talk about which you might like to read more about are:
Why the 5km is Awesome, Why the 5km, not the marathon is the ideal race and why speed isn't all it's cracked up to be.
There's also a discount code for podcast listeners who want to join us in September for Learn to Run (which is also on early bird rates for the next week, so you can get a total of 30% off).
Do you ever hesitate before you call yourself a runner? Or do you qualify it with something? Maybe you call yourself slow, or say you don't run, so much as shuffle. Then this episode is for you! We've never met a fake runner, so this week we are talking about the pervasiveness of the Imposter Complex. And we talk about:
- How to recognise it
- Strategies to help you step away from your fear
- And we challenge some ideas that you might still be holding on to.
- We also get sidetracked, as per usual!
You also might want to check out Mrs Woog's post on tall poppy syndrome which we mentioned here. Or my post on why I won't be marathon training anymore. You can also join us in the community group if you have any questions or have anything you'd like us to talk about in the podcast.
And finally, don't forget Learn to Run starts Monday and it is going to be awesome!
This week we are talking weights! Strength training is a great thing to incorporate into your week and will give you great benefits as well. Some of the things we talk about are: * How to get started if you think motivation might be an issue at home * Should you run first, or run after? * How to structure your week for optimal recovery * And why more isn't more.
Learn to Run starts August 15, and now our program includes strength sessions as well as your run sessions so you get the most benefit out of your 12 weeks!
Got any questions? Pop into the Facebook Community Group. We'd love to hear from you!
Prevention is better than cure! This week, we talk about strategies to injury proof your running. Some of the resources we talked about are:
Rolling for shin splints
Yoga Warm Up
Stretching for Runners
Some of what we cover includes:
- Why resting shin splints doesn't help your recovery (but neither does running in pain)
- The purpose of recovery and sleep in building your fitness
- Targeting weaknesses
- Stretching, even when you find it really boring
Got any questions about training? Head over to the community group!
This week we are talking about what happens when you are injured.
Things that we talk about this episode:
Calf rolling technique from Mobility Mastery The Man Who Has It All - for giggles 10% discount off RunFasterGear with the code opmove 5km, 10km and Half Marathon Training starts Monday, don't miss out! This week get 20% off Learn to Run with our Early Bird Rates until Sunday
And we cover injury issues such as:
- How to maintain routine when you are injured
- The difference between discomfort and pain or injury
- How to look after your mental health when you are injured
- Seeing a professional
- The difference between real injuries and phantom injuries
Great to have regular programming back! We look forward to chatting to you next week about injury proofing your running!
Life and school holidays have gotten in the way this week! So it's a solo podcast about how do you know when you are ready to take the leap to run a marathon.
I talk a bit about why you already know the answer, some of the myths of marathon training and why I was secondary in my own first marathon.
If you have any questions feel free to email me at zoey@operationmove.com.au or you can pop into the community group on Facebook. And if you'd like to sign up for the July 25 training, this week you get access to Run Club for a year (valued at $199).
This week Katie is back and we are talking about the million dollar question. How do you fit everything in? There is work and life and family and sometimes kids and how do you fit a training schedule in around that?
Some tips we are this week are:
- Create a realistic plan, not an aspirational one
- Appreciate that getting most things done is a win
- Create space around your activities to minimise stress
- Understanding your body to make sure you are recovering well
You also get the pleasure of a cameo from Piper (my five year old) - it's school holidays, sometimes you just have to roll with it!
And finally Learn to Run starts Monday, and 5km, 10km and Half Marathon training kick off on the 25th July, don't miss out!
All the Questions!
This week Katie is away, so Zoey asked for some questions from the community:
- What about "race day bag" check?
- Some hot tips on how you pushed through at the start of your journey when every run hurt like hell because of being overweight?
- Mindset of coming back from injury/dealing with boring rehab
- You are someone who avoids injury on the whole. So what is your magic anti-injury sauce?
- How do you get out the door when your run buddy cancels? Or podcast mate travels?
- I'm someone that likes to think I can handle most things. So when the wheels start to come off, I just bury my head and go into denial. Any tips for the stubborn/headstrong/denialists on facing vulnerability and ASKING FOR HELP???
- Coming back from injury & staying motivated 👍. Calf Strains have knocked me around..., maybe what services you use?
- Maybe something about stigmas of a body type for runners?
- How about something to do with how to maintain stamina and endurance? How to leave some in the tank for that last km for short runs or 3 for half marathons. I always feel I fall short at the finish line.
- Treadmill running during wet winter days!
- What do you do once the first half is done - another half? A full? It seems such a waste to let all this awesome fitness go.
If you'd like to ask a question just head to the Community Group or Email
And a reminder: if you want to train with us for the Melbourne Marathon Festival (or another October run) you can grab early bird rates for our next training group!
This week we go off schedule a bit and talk about something that popped up during the week. If you want to check out the original thread you can check it out in the community group.
But the main thing is that whenever you share something that's about how awesome a 5km is (or any distance) there are always going to be people who miss the point and get all superior about their distance. So we go into a bit of detail about the awesome challenge that is 5km, how to set goals for you and not for anyone else and how to resist snobbery or negativity in all its forms.
We also announce some exciting new plans which we literally thought of mid-podcast, but you'll have to listen to find out what they are!
Last week to sign up for 5km, 10km or Half Marathon training if you want to start Monday!
This week we get into a few more specifics about what you need to eat before, during and after a run and why it is so important that you do!
We talk a little bit about the types of things you can have, how you should be experimenting with your training runs for the best results and why you should be eating early and often. And we also talk a bit about the consequences of not eating or fuelling properly and how you can get the most out of your sessions and give your metabolism a bit of a boost too.
And as we mention, early bird rates for Learn to Run are finishing up this week, so if you want to sign up for July 11, take advantage of 20% off.
This week we are starting a three part series on nutrition. And to kick it off we are talking day on a plate.
We talk about why you should go for more, not less and we answer some community questions like:
How do I incorporate food preparation into my routine?
What should I do for post-run recovery, especially for longer runs?
What should I do if I have a craving?
We don’t believe in diets, or running for weight loss but we do believe in living the healthiest life you can enjoy.
Also, announcing this week that until Sunday you can grab an early bird rate on 5km, 10km and Half Marathon training which starts June 27 and will have you lining up for the Sydney Running Festival or another awesome spring event. Grab your spot now.
Today's episode focuses on the question - when you are starting should you build distance, or should you build speed?
The answer is maybe a little bit more complicated than your realise! And it depends on a whole heap of things like personality and goals. And even more importantly, time.
You also have a few more days to take advantage of our Learn to Run or 5km, 10km or Half Marathon groups kicking off on Monday.
Today we are talking about types of training. It can be hard with all of the jargon out there.
Here is a guide we put together on running jargon that might help you out too. And we also talk a bit about Run Club, which you can find more about here.
We start with some basics about low heart rate training and base training and why they are different. And we get into some specifics of what is easy, what is tempo and how to tell if you are running intervals fast enough. Most people naturally drift towards the middle and run their easy too fast and their fast too slow, so it's all about getting the most out of your training.
And the big thing we talk about is about why speedwork, really has nothing to do with speed and everything to do with developing aerobic capacity.
This week we are talking about the practicalities of learning to run.
Shoes! What do you need to look for? What is heel-toe drop, what does neutral and stability mean and is it worth getting fitted? Bras! The number one most surprising thing we discovered about sports bras Stretching! Do you really need to do it? And some tips on how to incorporate it
And the big one: why you have to go slow to go fast.
For more information on Operation Move go to http://www.operationmove.com.au. Sign up for Learn to Run, 10km Training or Half Marathon training which all kick off on the 6th June.
If you'd like to ask a question, you can email me at zoey@operationmove.com.au and you can subscribe to our weekly newsletter here.
The Perils of Comparison
This week we are talking about motherhood (mother's day!), some of the traps of comparison - whether that be about the time you have for training or how fast or how slow you are. We dive into really challenging those commonly held beliefs around aims of training and the purpose of running and how it benefits your life.
Some things that we talk a bit about include:
Why speed is not all it's cracked up to be and Run the day that you are given.
If you'd like to check out Learn to Run or our 10km and Half Marathon training which starts June 6, we'd love to have you!
And if you'd like to stay in touch and get all our news, offers, tips and tricks first, head over here to sign up for the newsletter.
This week we are talking about the all or nothing mindset. In fairness, we are not poster-girls for moderation. But we talk about how to create structure for moderation if you struggle with it and how to break through patterns of sabotage.
Plus we announce our two pilot programs starting in June.
http://www.operationmove.com.au
Habits vs Motivation
This week we are talking about why I don't believe in motivation. And we are talking about all of the things you can put in place to make sure you create new habits, that last. But before we get to that we have a bit of a chat about the week, low heart rate training, why facebook ads give me massive anxiety and celebrate the end of school holidays.
Things that I mentioned this week that you might like to check out are:
Why complaining is literally killing you The mind clearing magic of running Hoodies - Pre-order - ends Sunday Learn to Run - last day to sign up is also Sunday.
And that's it! See you again next week for more on mindset. If you'd like to never miss a thing you can join our community group or sign up to our weekly newsletter.
In the first episode of the Operation Move podcast we talk a bit about how it all started. We introduce you to a bit about our backgrounds as the two people least likely to succeed at any fitness endeavour and a bit about our status as recovering personal bloggers.
Next week we'll be covering more of the topics raised in the community group and this week is an introduction to Operation Move, Katie Michelle Coaching, Learn to Run and MindFit.
For more information go to http://www.operationmove.com.au or http://www.katiemichellecoaching.com.au or you can follow us on social media on facebook, twitter, instagram or pinterest. You can also join our Operation Move community group.