Operation Move
Everything I want new runners to know

Everything I want new runners to know

June 26, 2020

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:

You can listen on iTunesSpotify or Stitcher

When different, not more is what makes you better

When different, not more is what makes you better

June 19, 2020

 

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:

 

 

You can listen on iTunesSpotify or Stitcher     

128. Take some of the structure out of your training, but get the same results

128. Take some of the structure out of your training, but get the same results

June 11, 2020

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:

You can listen on iTunesSpotify or Stitcher  

 

127. The year of mini goals (with Kirsten)

127. The year of mini goals (with Kirsten)

June 4, 2020

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:

You can listen on iTunesSpotify or Stitcher  

126. Why We Run

126. Why We Run

May 15, 2020

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:

You can listen on iTunesSpotify or Stitcher

125. “Hey Mama, you seem tired.”

125. “Hey Mama, you seem tired.”

April 24, 2020

 

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:

You can listen on iTunesSpotify or Stitcher

124. Running local? Here’s how to adapt your training.

124. Running local? Here’s how to adapt your training.

April 16, 2020

 

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:

You can listen on iTunesSpotify or Stitcher.

#123 I’ve lost fitness, speed and endurance. How do I trust the process in my comeback?

#123 I’ve lost fitness, speed and endurance. How do I trust the process in my comeback?

April 10, 2020

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:

You can listen on iTunesSpotify or Stitcher.

#122 Wait, what just happened?

#122 Wait, what just happened?

March 24, 2020

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:

#121 No, Runners Don’t Hate Running

#121 No, Runners Don’t Hate Running

February 22, 2020

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:

You can listen on iTunesSpotify or Stitcher