Fast 5K Training. Form Tweaks (relaxing your underarms, WHAT?) & Chasing Big Goals

Why Is Everyone Obsessed With Running? Community, Confidence, and the Runner’s High By Hayles & Jussie | Women’s Running Collective Podcast Why is everyone suddenly obsessed with running? And why does it feel like running clubs are popping up on every corner? This week, Hayles and Jussie are asking the big questions.... in between a rough week of questionable sleep, unexpected ailments, missed runs and trying to get their lives together before marathon training kicks off. Oh, and Jussi is counting down to the end of netball! But seriously, what is it about running that has so many of us hooked? From the post-COVID running boom to the rise of run clubs, we unpack why running has become so much more than putting one foot in front of the other. It’s about finding your people, making genuine friendships as an adult, getting out of your own head and remembering who you are outside of being a mum, a partner or an employee. We chat about why running is one of the most accessible forms of movement, how run clubs are helping women feel less lonely, and why you absolutely do not need to be fast, fit or particularly outgoing to find your place in the running community. We also get into the science behind the runner’s high, why running can feel so addictive, the role of Strava and social media in making running the thing to do, and when that healthy obsession can start to become a little too much. Because in a world that’s increasingly online, overstimulating and, let’s be honest, a bit cooked, running gives us something wonderfully real: time away from our screens, a shared challenge, a sense of achievement and connection with people who just get it. Whether you’re a seasoned marathoner, a run-club regular, a solo plodder or someone still trying to convince yourself to get out the door, this episode is a reminder that running doesn’t have to be about pace, distance or performance. Sometimes, it’s about finding your people and finding a little bit of yourself along the way. ❤️ Plus: we share one of our current running recommendations, ELYTE hydration powder, before wrapping up. In this episode

WRC Show Notes | Marathon Training: Get Organised Before the Chaos Begins! 🏃‍♀️ Marathon training is about so much more than just running the kilometres! From fuelling and recovery to booking massages, stocking up on nutrition and making sure you’ve actually got enough clean running gear, there’s a LOT to think about before the training block even begins. 😂 In this episode, Hayles and Jussie wrap up their chat about preparing for marathon training and share their biggest recommendation: get organised before the chaos begins! Hayles has already started ticking things off her pre-marathon checklist, including booking regular massages, ordering contact lenses and adding all her running nutrition to cart. She’s also planning a Dinner Ladies order to make life a little easier once training ramps up. Because apparently, training for a marathon requires a full logistical operation! The girls also encourage anyone planning their first marathon to listen to and share this episode with a friend. There are so many things first-time marathoners might not realise they need to prepare for, and getting ahead of the game can make the whole experience a little less overwhelming. And of course, there’s the BIG question… which marathon are Hayles and Jussie training for? They’re keeping their lips sealed for now, but if you think you know, jump into their DMs with your guess! Also they reflect on mixed feedback from the Melbourne Marathon, note Eliud Kipchoge breaking the course record at 41, and congratulate Izzy Batt-Doyle for breaking the Australian and Oceania women’s marathon record in Chicago (2:20:38, sixth). In this episode:

Listener Q&A: Running Progress, Finding a Coach, First Marathon Tips, Running Prams & Protein Powder The Women’s Running Collective Hayles & Jussie This week on the Women’s Running Collective podcast, Hayles and Jussie are back with a listener Q&A episode covering everything from running progress and finding the right running coach to first marathon training, race-day tips, running with a pram and choosing a protein powder. After a very tired week, Hayles has taken a full week off running, while Jussie has been putting in the work with some tough threshold sessions, a 20K run and parkrun on the horizon. The girls chat honestly about their own running journeys, getting faster after having kids and whether pace progression actually matters. They also share how they work with their running coach Josh using Intervals and what to look for when choosing an accredited and insured running coach. Thinking about running your first marathon? This episode is packed with practical advice, from building your long runs and practising your race-day fuelling to starting slower than you think, walking aid stations, respecting the taper and having a Plan B (and C!). They also answer a listener question about running prams, including what to look for in a running pram and how to safely get started with run-walk intervals. Plus, the girls tackle protein powder, their current running and lifestyle recommendations, and the things they’re loving this week. This episode is proudly supported by the ASICS Rise & Shine collection. ⏱️ TIMESTAMPS 00:00 Sponsor Cold Open00:18 Welcome Back Friday00:39 Tired Week Catchup01:20 Hayley Takes a Rest Week02:19 Jussie’s Training Update04:11 Listener Questions Are Back!04:40 Our Running Journeys & Finding Your Pace12:48 How to Find a Running Coach16:42 First Marathon Training & Preparation Tips20:04 Race Day Dress Rehearsal20:25 Chafing-Proof Running Gear21:16 Don’t Try Anything New on Race Day21:29 Taper Madness21:56 Have a Plan B & Plan C22:14 How to Chunk the Marathon Distance22:54 Mindset, Pace & Comparing Yourself23:59 Soak Up the Race-Day Atmosphere24:37 Best Running Prams26:36 How to Start Running With a Pram29:02 Protein Powder: What to Look For32:36 ASICS Rise & Shine33:44 Weekly Recos & Wrap 🏃‍♀️ IN THIS EPISODE

What to Do When a Race Doesn’t Go to Plan (And Why a Bad Run Doesn’t Make You a Bad Runner) Not every race is a PB. Sometimes it’s not even remotely close. 😂 In this episode, Hayles and Jussie chat about what happens when a race goes completely sideways — and how to deal with the disappointment when you've trained hard, had a goal in mind, and things just don't go to plan. After a slightly delayed episode and a recap of the latest training (including hills, parkrun and Jussie pushing Hayles and the pram!), we get into the very real topic of bad races. Hayles shares the full story of a particularly brutal half marathon in wet and windy conditions, where she felt unwell, struggled with chafing and nausea, eventually vomited and needed some serious help getting back to the hotel. Not exactly the race-day experience she'd planned! 😅 We talk about the things runners simply can't control — weather, sleep, stress, illness, hormonal fluctuations, gut issues and course conditions — and why sometimes the smartest thing you can do is change the goal halfway through. We chat about when to push through, when to slow down, when a walk break can actually be the smart choice, and when you absolutely need to stop for medical reasons. Plus, why you should never let one bad race convince you that you're a bad runner. We share some of our own worst-race lessons, talk about the importance of giving yourself time before making emotional decisions, and break down how to objectively look back at a race including asking yourself what actually went RIGHT. Because one race is one day. It doesn't erase your training, your progress or everything you've achieved as a runner. 💛 In this episode, we chat about:

Strength Training for Women Runners: Build Resilience, Longevity & Better Running Economy | Women’s Running Collective This week on the Women’s Running Collective, we’re talking about something we reckon every runner should be doing strength training! 💪🏼🏃‍♀️ Hayles and Jussie kick things off with a chaotic morning run involving multiple snake encounters (because apparently that’s just normal now 😂), before catching up on the week’s training. There’s a Mona Fartlek, a tough progression run and Jussie’s hot and very hilly Gloucester Mountain Man trail race where her team managed to take out the women’s title! 🏆 Then we get into the big topic: why strength training matters so much for runners, particularly women as we get older. We chat about how strength training can support muscle and bone health, running economy, resilience and longevity and tackle one of the biggest myths we hear from women: “But I don’t want to get bulky!” We’re breaking down why lifting weights won’t suddenly turn you into the Hulk, how to actually approach strength training as a runner, and the exercises worth prioritising. Think squats, deadlifts and hinges, single-leg work, calves, upper body and trunk strength plus how heavy you should actually be lifting and why progressive overload matters. We also talk about how to fit strength training into an already VERY busy running week, including our simple approach of two 30–40 minute sessions a week, how to schedule your gym sessions around harder running days, and what to do when you have absolutely no time. Plus, we get into DOMS, fuelling and recovery, why protein AND carbs matter, and Jussie shares her very achievable 20-minute strength session. And because we couldn’t possibly have an episode without a little chaos, we finish with running jokes, our weekly recommendations and a VERY exciting community surprise involving marathon tickets hidden inside a cake. 🎂🏃‍♀️ If you’ve been putting off strength training, this is your sign to start. You don’t need to spend hours in the gym. You don’t need a complicated program. And you definitely don’t need to become a gym bro. You just need to start getting stronger. 💛 Timestamps 00:00 Sponsor and Intro 00:30 Morning Runs and Snake Scares 02:13 Treadmill TV Talk 03:07 Weekly Training Recap 05:53 Why Strength Training Matters 10:57 Weights Won’t Make You Bulky 13:25 Injury Prevention and Resilience 15:17 Women Aging and Longevity 17:35 What to Train in the Gym 18:55 Calves and Upper Body Basics 20:03 Trunk Strength Basics 20:30 Elite Workout Inspiration 21:08 How Heavy To Lift 22:18 Avoiding DOMS Pitfalls 23:11 No Time Gym Plan 24:51 Scheduling Around Runs 27:09 Fuel Recover Adapt 27:51 20 Minute Jussie Session 28:40 Strength Training Mindset 29:28 Take Home Challenge 31:02 ASICS Rise And Shine 32:10 Running Jokes Break 33:31 Recommendations Segment 36:53 Community Ticket Surprise 38:37 Final Thanks And Signoff Thanks for listening, supporting the podcast and being part of our little running community. 💛 Hayleys reco Kmart family calender Jussies recco LSKD frilly socks Hayles & JussieWomen’s Running Collective