Operation Move
#`103 How to Run 100km at Ultra Trail Australia

#`103 How to Run 100km at Ultra Trail Australia

June 13, 2019

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:

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Youtube (you can also watch this episode there too!)

#102 Running and Immunity - How to avoid getting sick, what to do when you do and how to come back afterwards

#102 Running and Immunity - How to avoid getting sick, what to do when you do and how to come back afterwards

May 23, 2019

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

#101 Running shoes: which ones, how often and how many?

#101 Running shoes: which ones, how often and how many?

May 16, 2019

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.


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


#100 The long and winding road of progress or how to take over an hour off your half marathon time in 6 years

#100 The long and winding road of progress or how to take over an hour off your half marathon time in 6 years

May 10, 2019

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:

#99 How to put your habits on auto-pilot

#99 How to put your habits on auto-pilot

April 12, 2019

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

#98 Does it really come naturally? Breathing while running.

#98 Does it really come naturally? Breathing while running.

April 8, 2019

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

#97 Kirsten’s 100km Adventure at Oscars Hut 2 Hut (Part Two)

#97 Kirsten’s 100km Adventure at Oscars Hut 2 Hut (Part Two)

March 27, 2019

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

#96 Kirsten’s 100km Adventure at Oscars Hut 2 Hut

#96 Kirsten’s 100km Adventure at Oscars Hut 2 Hut

March 15, 2019

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

#95 Fuelling Your Run

#95 Fuelling Your Run

February 26, 2019

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

#94 How to optimise your race recovery

#94 How to optimise your race recovery

February 15, 2019

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?