#87 When Rehab is Done, But You Still Aren’t Ready

October 5, 2018

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. 


#86 A race is just more information, but do you have the right mindset to make use of it?

September 13, 2018

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


#85 Identifying Weaknesses to Maximise Your Results

August 23, 2018


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! 


#84 Finding a running coach is like dating, here’s how to find what works for you

August 18, 2018

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. 


#83 Things that are not running that can dramatically improve your running

August 10, 2018

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.



#82 Love Your Before

July 27, 2018

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. 

#81 Amplifying your training with . . . REST

July 13, 2018

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.



#80 Warm up for better fitness adaptations and to hate your workouts less

July 6, 2018

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! 


#79 Ditching the Fads: Creating Context and Purpose for your Training Week

June 29, 2018

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

#78 Race prepping like a champ for a great run

June 23, 2018

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.