#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. 

#77 Beyond PBs - Creating a Layer Cake of Goals

June 15, 2018

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. 


#76 How to Motivate Yourself To Do Hard Things

June 8, 2018

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!

#75 Gadgets! Free apps vs paid apps vs watches. Where do you start?

June 2, 2018

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! 


#74 Running won’t fix your mental health

May 25, 2018


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. 


#73 How to maintain good training and nutrition habits away from home

May 17, 2018

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


#72 Training Diaries - the private, the social and the visual and why you need all three

May 11, 2018

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