#27 How to Support a Friend Who Is Learning to Run

October 21, 2016

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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.

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#26 Melbourne! And Other Events We Love

October 11, 2016

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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.

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#25 Supplements - What do you really need?

October 4, 2016

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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.

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# 24 on Fat Shaming, Viral Blog Posts and The Most Asked Questions About Learn to Run

September 28, 2016

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"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.

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#23 Five Steps To Get Started in the Beginning

September 21, 2016

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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. 

1. Breakfast: Literally and as a metaphor. 
2. Planning out your week and creating buffer zones
3. Write it Down
4. Mindset: Define Success and Failure
5. 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.

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#22 Are You a Victim of Tech Overkill?

September 13, 2016

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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 GroupLearn 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.

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#21 Things I Wish I’d Known Before I Ran My First Marathon

September 7, 2016

Podcast 21 - First Marathon

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 GroupLearn 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.

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#20 Habit Creation - Abstinence vs Moderation

August 31, 2016

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.

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#19 The Pregnancy Edition

August 24, 2016

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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! 

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#18 What is your best distance

August 17, 2016

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 AwesomeWhy 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).

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