Operation Move

A brief little catch up, with an update on what I've been doing for the last four months!

This was recorded in December 2022 after Kirsten and I went on a yoga retreat. As usual, talked about far too many things to summarise but we did touch on burn out, things we'd do differently and answer some community questions.  Connect with Zoey @instagram @facebook  @youtube SUPPORT THE PODCAST If you want to learn more about our membership community, check out run club https://opmove.com/run-club/ You can also join our free community group here https://www.facebook.com/groups/opmove And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

This was recorded in December 2022 after Kirsten and I went on a yoga retreat. As usual, talked about far too many things to summarise but we did touch on burn out, things we'd do differently and answer some community questions.  Connect with Zoey @instagram @facebook  @youtube SUPPORT THE PODCAST If you want to learn more about our membership community, check out run club https://opmove.com/run-club/ You can also join our free community group here https://www.facebook.com/groups/opmove And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

We recorded this in December last year, but I think you will still get a lot out of it. In this episode we are talking about overwhelm and some of the red flags of your mental health. Sometimes you find them at the doctor or at the gym, or just because everything feels too hard. Running won't fix your mental health, but it can play a big part in helping you to navigate your challenges and in having something that supports you. And if you are struggling because you can't run, then check out these tips on surviving a long-term injury. And if you are really time poor, these ideas for being less sedentary outside of planned training can help too. This episode is all abut the overwhelm that has resulted in the slow grinding down of resilience over the last few years and especially navigating the challenges of work life, home life, parenting life and all the competing challenges that this comes with. In this episode we talk about: Red flags of overwhelm Can you use a planner or are you too scared to ruin stationery. The perils of distraction with things that don't actually matter Actually writing it down vs using an electronic calendar Did it happen if you didn't tick it off The cruelty of red dots on final surge Running watch advice - Coros vs Garmin The Ponzi scheme of home maintenance and emotional labour The depletion of resilience over the last few years Developing an early warning system when you need to pull back How incorrect ideas about running like more is better, harder is better, lighter is better can lead you astray Maybe you need to rest? Seriously.   WATCH ON YOUTUBE https://youtu.be/Vhvqw_ig8Mk Connect with Ness @instagram  Connect with Zoey @instagram @facebook  @youtube SUPPORT THE PODCAST If you want to learn more about our membership community, check out run club https://opmove.com/run-club/ You can also join our free community group here https://www.facebook.com/groups/opmove And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

If you google 'strength training for runners' you'll come up with a billion results. The problem isn't that we don't know that it's beneficial, the problem is actually getting it done. I've written about developing mental toughness, how to motivate yourself to do hard things and why you need joy, not motivation - but in this episode of the podcast, Jo and I are talking specifically about strength training. It's easy to downplay the challenges with strength training and put it in the 'just do it' basket. But there can be loads of obstacles - gyms can be intimidating, especially if you aren't used to the environment. You can get caught up in too many options and get overwhelmed. (For some strength apps to get you started you can check out these which are a great option for strength training for runners.) Or you can just de-prioritise it because it's not something you enjoy and yep you guessed it when something is last on your list and last in your heart, it is the first thing that gets skipped. In this episode we talk about: What is strength training anyway? Is it strength training or is it cardio with weights? When you can't get going on your own - how to use group training or individual programming to help you get started or keep going The big question from the community in run club - 'what motivates you to strength train when running just fills your cup so much more?' Inspirations from How I Built This - don't fall in love with the solution, fall in love with the problem. If you want motivation, you are going to need an identified problem that you are trying to solve Understanding your environmental needs initially Strategies around habit bundling Periodising your strength training and cross training depending on your running goals Second question from the community in run club - can you do too much strength training? How to assess how you are recovering Choosing a programming style that works for you Should you change your nutrition change based on whether you are doing more strength training than running? How the things you are resistant to are probably clues about things you need to work on Strength training for confidence building - being able to handle a heavy weight, allows you to handle other heavy weights in your life Understanding what your physical and environmental barriers are to training WATCH ON YOUTUBE   Connect with Jo @instagram  Connect with Zoey @instagram  @facebook  @youtube SUPPORT THE PODCAST If you want to learn more about our membership community, check out run club https://opmove.com/run-club/ You can also join our free community group here https://www.facebook.com/groups/opmove And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

In this episode of the podcast, I'm chatting with Ness. She's not been doing a whole heap of running since having a second baby and starting her business, but now she's getting back into a training cycle.   We recorded this in November, 2022 and we talk a bit about how she's structuring her training, how she's coping with the demands of parenting and business and life as well as running schedules. And importantly how she approaches things when things don't go according to plan.   You can watch this episode on YouTube at https://youtu.be/QAZQcMv-8a4   Support the Podcast You can sign up for run club or for coaching at http://opmove.com You can support the podcast directly at http://patreon.com/opmove You can subscribe to the newsletter at https://opmove.substack.com You can stay up to date on instagram at https://instagram.com/opmove or on facebook at https://facebook.com/opmove Got questions? Email me at zoey@opmove.com

In this episode with Jen, we are talking about the aftermath of a 3 year pandemic, burn out and some of the realities of covid symptoms that persist past the acute period. It all has an impact, but in this we are focusing on how it has impacted running plans, running training and managing that change both physically and mentally. You can follow Jen in all the places here.   Watch on YouTube   SUPPORT THE PODCAST If you want to learn more about our membership community, check out run club https://opmove.com/run-club/ You can also join our free community group here https://www.facebook.com/groups/opmove And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

  In this episode with Jo, I'm talking about that big thing which deep down we probably all fear as runners: a big scary injury with no running, no clear path forward and no timeline of how long it will last for. We look at what that takes to get through to the other side, and how we answer the question of how much do you love running? Because you are going to have to love it a whole lot to get through endless rehab, endless setbacks and the mental challenges associated with that.   Watch on YouTube https://youtu.be/ilax0q5-LVM   SUPPORT THE PODCAST If you want to learn more about our membership community, check out run club https://opmove.com/run-club/ You can also join our free community group here https://www.facebook.com/groups/opmove And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

Yes, we are talking about NOT running.   Creating space for parenting, business and other adventures. Around here we are usually all about running. And most of the time you hear the story of wow I really struggled and then I figured it out and here I am doing all of the things. This isn't that story. It's accepting that sometimes you have to put one thing down to make space for other things.   SUPPORT THE PODCAST   If you want to learn more about our membership community, check out run club https://opmove.com/run-club/   You can also join our free community group here https://www.facebook.com/groups/opmove And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove  

In this episode, I give a bit of an update about how things are going post/during? long covid and what training is looking like right now, as well as how to approach the challenges of building a new routine from the ground up for something you used to be quite competent at.   SUPPORT THE PODCAST If you want to learn more about our membership community, check out run club https://opmove.com/run-club/ You can also join our free community group here https://www.facebook.com/groups/opmove    And if you'd like to support Operation Move and receive bonus content, you can support me on Patreon https://www.patreon.com/opmove

Do you ever feel like your life has changed, but your goals are stuck and you are just failing them? This is a bit of a meandering catch up episode, but this is the core of what I'm talking about. In the last two years, a lot of us have had the benefit of at one time or another, taking a step back and taking stock of what really matters. You've seen it in the great resignation. And I think running or fitness or training is much the same - it's time to take a step back and ask are my goals actually in line with what I want my lifestyle to be? Do I still want to run or do this thing, or am I just keeping going because I'm locked into a sense of identity? It's worth taking a scary leap, even if it is different from what you imagined.  Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.  Stay up to date on: instagram @opmove facebook @opmove facebook group @ facebook.com/groups/opmove Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

You can thank all the crappy facebook ads I see for this episode of the podcast The ads that really irritate me are the running specific ones, but there are loads of them out there for all kinds of training and all kinds of diets and they are just as bad. Selling you something that sounds too good to be true, because it is.  In this episode I'm talking about: Three really common (and persistent myths) The risk to your mental health during periods of fat-loss if your self-talk isn't where it needs to be What to set up for yourself that is sustainable, but also isn't totally dependent on one metric or one number Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.  Stay up to date on: instagram @opmove facebook @opmove facebook group @ facebook.com/groups/opmove Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

We often hear about loving the process, or setting process based goals or just being about the process, but what does it really even mean? You'll often hear people talking about the process, but it can get a bit like jargon after awhile. Like, how do you tell the difference between the tempo run which is about the process and the tempo run which is about finally nailing that half marathon PB? They can look a lot alike.  So, that is our deep dive for today! Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.  Stay up to date on: instagram @opmove facebook @opmove facebook group @ facebook.com/groups/opmove Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

This one time, I made a very big change and I didn't wait until the 1st of January New years, new weeks often make it easier to initiate that change, which is great - but keep in mind that no matter what you are going to have to go through tough spots with it. There is often no right time to do something, you just have to be so sick of the alternative that it's worth it. In this episode I'm talking about: Writing things down, so you are more likely to stick to things How to build in the baby steps of self efficacy to keep going Focusing on consistency over perfection And how to assess if what you are doing is even working Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.  Stay up to date on: instagram @opmove facebook @opmove facebook group @ facebook.com/groups/opmove Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

Have you ever noticed how little information there is about coming back from bone injuries and stress fractures? Usually they tell you to rest and then start back slowly, but what does that mean? In this episode I'm talking about: The three phases of rehabilitation How you know when you can progress from one stage to the next stage Are all pain messages bad? What about phantom pain? And what you can learn from the whole thing anyway. Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.  Stay up to date on: instagram @opmove facebook @opmove facebook group @ facebook.com/groups/opmove Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

I've officially listened to one too many running questions, answered by non-runners. In this episode of the podcast I'm talking about: The 10% rule. Is it real? Is it helpful? What should you do instead. Can you ever really 'bank time' in anything. The old saying is for every 10 seconds you go out too fast, you lose 1 minute in the second half. In my case I think it was about 8 seconds too fast in the first half and I lost about 40 seconds per km in the back half. Which is pretty close and you get the idea, things go very poorly.  Fuelling. Why you can't just do it once or twice in training and why you need more than you think you do.  Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.  Stay up to date on: instagram @opmove facebook @opmove facebook group @ facebook.com/groups/opmove Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

I know you work hard This is actually not a problem most people have. We are far more likely to overdo it, than underdo it. Working hard isn't the problem. Making time for running isn't the problem, it's finding something that you can recover from that is the hard part. In this episode, I'm talking about something I've been running into a lot with clients I coach this year which is when work demands or other demands go way up, how do you adapt your running to your new life reality? Or do you try to adapt that life to your running? How do you get around that feeling that you are going backwards, or taking a step down from what you were doing before? So in this episode I'm talking about: Changing your mindset about event distance Stepping away from the distortion of Strava and instagram Figuring out what you can do every week Giving yourself time for the things that support consistency and injury prevention Finding things that aren't so easily comparable The 8 hour sleep buy-in Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.  Stay up to date on: instagram @opmove facebook @opmove facebook group @ facebook.com/groups/opmove Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

  When work goes up, study goes up, where do you fit it all in? In this episode, Kirsten and I are talking about: Managing the juggle of more work, more study while still being parents apparently When something has to give, where is the best place to take it from? Setting priorities and making adjustments Preserving mental energy for where you really need it Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here.  Stay up to date on: instagram @opmove facebook @opmove Our community group has moved! Check us out at sisterhood.opmove.com Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

Is all cross-training built equal? In this episode which is all about creating a plan that doesn't involve running, I'm talking about: The hierarchy of cross-training that most easily translates to running Why running volume and cross-training volume are (and can be) very different Ways you can use cross-training, even if you are running.  Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy.  You can sign up here.  Stay up to date on: instagram @opmove facebook @opmove Our community group has moved! Check us out at sisterhood.opmove.com Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

If you lose your way after three weeks, do you internalise that as a personal failing? The reality is that this is really common to everyone and it's not just a matter of will power or drive or commitment.  In this episode I'm talking about: Why it happens, even with the best of intentions How to set yourself up to avoid this or at least work around it And some of the ways I'm using this in my own life right now Learn to Run starts on the 18th of January This program includes: Four different programs depending on whether you are an absolute beginner or already running 5km A 12 week, supported program with access to a coach. Options for individualised programming and one-on-one coaching You can sign up here.  Stay up to date on: instagram @opmove facebook @opmove Our community group has moved! Check us out at sisterhood.opmove.com Support me on Patreon and receive exclusive podcast episodes, training plans and articles.

Oh hello, I hear it's 2021. And it's been awhile since I've been on the podcast, and boy did I miss it. In this episode I'm talking about: Why it's really hard at this time of year to navigate the new year - whether you have goals you'd like to achieve or not Creating an approach for change that is based on curiousity Being willing to make changes to better support your goals Creating the environment that is going to work for you instead of work against you.  Learn to Run starts on the 18th of January This program includes: Four different programs depending on whether you are an absolute beginner or already running 5km A 12 week, supported program with access to a coach. Options for individualised programming and one-on-one coaching You can sign up 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: instagram @opmove facebook @opmove Our community group has moved! Check us out at sisterhood.opmove.com

å Running injuries can be a bit of a mystery can't they? It often seems like you are on some kind of detective hunt to find the cause of those pesky running injuries and often you find more questions than answers. To make matters a whole lot worse, there's a whole lot of misinformation out there and plenty of fear mongering as well. You are constantly getting bombarded with what to do, what not to do and sometimes there's a whole lot of conflicting advice as well. This week, I talked with Brodie Sharpe of the Run Smarter Podcast Brodie is a physiotherapist that specialises in running injuries and injury prevention and you can find out more about what he offers at the Breakthrough Running Clinic and Run Smarter Online He's passionate about breaking down some of those myths about running and running injuries and helping people to make better decisions sooner so that you can prevent injuries or at least make them far less long and let's face it very annoying! Some of the topics that we focused on in this episode where: What is the cause of knee pain and what can you do about it? Is rest the answer for shin splints? Is running really going to damage your joints? Does stretching matter? Should you use supports like orthotics? Why is plantar fasciitis such a persistent and difficult injury to deal with? Is bodyweight training really the best option for runners? Or should you be lifting weights? And how to pick up the signs of when you need help vs a niggle you can manage on your own. We covered a lot of ground and I hope you enjoy it as much as I did!   I'm writing a book about how to love running enough for it to change your life. The book is going to focus on my journey so far, the when the why and the how of the workouts and of training, but also how it all connects to things that are far bigger than running. I'm taking up the challenge of writing a book in 30 days. Which is a lot of writing, but hopefully just enough pressure to keep the momentum going. You can sign up to read the daily words on patreon and get access to a whole range of bonus podcast episodes, and an ebook with 52 running workouts, so you'll never be stuck for ideas ever again. Stay up to date on: instagram @opmove facebook @opmove Our community group has moved! Check us out at sisterhood.opmove.com  

Marathon training, interrupted This week, I'm talking marathon training, lockdown, planning and new projects with Nicole Avery from Planning with Kids. You can check out some of Nicole's marathon training tips,  some ideas for fuelling your training, and here is one of her recipes for a morning protein smoothie. Nicole wanted to run a marathon this year, but 2020 had different ideas! So we talked a bit about the changing landscape of her training this year and how having a personalised plan has helped her. How planning can give you more time for training, and more time for fun stuff One of the big questions our awesome crew in Run Club have, is how do you juggle it all - family, work, running? And Nicole talks us through some of her main processes for  putting her planning to work for her so she has more time for marathon training and more quality family time. Some marathon training talk! We talk pacing vs effort, how to get your head around hard workouts and not changing what our coach has written.  Introducing Adapt Nicole has started a new project: Adapt Drinks. Nicole has developed a drink with a focus on relaxation, stress relief and recovery - without any sugar or alcohol additives. The drinks include adaptogenic herbs, which you could take as a supplement - but are now in a drink form to retain that ritual of having a drink. So it's a great way to get your relaxation or stress relief without all the negatives associated with alcohol. I think it's such a cool concept, and I promptly contributed to her campaign to get my pre-order sorted! You can pre-order yours here. Unlock bonus episodes and grab your 52 workouts ebook. Support me on patreon and get access to a whole range of bonus podcast episodes, and an ebook with 52 running workouts, so you'll never be stuck for ideas ever again.  For the month of September you can try out Run Club for free for two weeks. Not sure, but want to check out and see what it's all about? You can! You can sign up here. 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 cancel anytime by logging into your account. Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove

This week, I'm talking to Ness about her recent race I am back talking to Ness this week. You can find her on instagram. And you can check out past episodes of the podcast with her in Episode 51 - The one where Ness ran 100km or Episode 43 – Meet Ness: Ultrarunner, Crossfitter and All Round Badass Racing looks a little bit different right about now so we talk a bit about: Training for a multi-stage event What were the good bits and bad bits about doing a race from your home base What she would have done differently And how she managed her recovery along the way. Did you enjoy listening to Jen last time? Well you are going to love this bonus episode! New bonus episode about what got her started in running, why it didn't come naturally to her, and what has kept her going. You can check out the bonus episode on patreon here.  For the month of September you can try out Run Club for free for two weeks. Not sure, but want to check out and see what it's all about? You can! You can sign up here. 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 cancel anytime by logging into your account. Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove  

This week’s episode is a wide ranging affair. I talk to Dr Jen Martin this week. You can find her on instagram, twitter, or on her website. You can also catch her on the radio. Although Jen is pretty busy with all of the fast moving changes to university education over the last few months, I’m grateful that she took the time to have a chat with me this week. I met Jen through Learn to Run and have coached her since then. You can read a bit more about her story here, but I will also be back in a future episode with more of our chat about how she got into running. When the new restrictions came into place, I wanted to talk to her as someone who is having to deal with the restrictions as someone who is used to running significantly more than an hour a day, and also as someone who has a great perspective on the wide ranging effects of the pandemic, even for those of us who are really lucky to be where we are. If you have any follow up questions for Jen, let me know because we’ll be catching up again! Sign up for the introductory 8 week program here, it’s free! You can sign up here, just make sure that you tick the walking challenge box. 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. Learn to Run is now accepting registrations! The final program for the year starts on the 7th September and includes: 12 weeks of programming and support Four programs suitable from absolute beginner through to someone who is already running, but wants to imporve Option of our established program or upgrading to individualised sessions and one-on-one support All the accountability and support you need to make it fun and sustainable. You can sign up 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: instagram @opmove facebook @opmove facebook community group @opmove

This week, Kirsten and I talk about how to change your training to fit it into 1 hour a day outside This is for Melbourne people, but also for people who are time poor or wanting to just get the most out of their training with a limited amount of time to do it in.  Some things we talk about include: How we would adjust our own training How you can get the same stimulus as a long run in less than an hour Some ideas for changing your focus for this next period of time Sign up for the introductory 8 week program here, it's free! You can sign up here, just make sure that you tick the walking challenge box.   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.   Learn to Run starts on the 7th of September This program includes: Four different programs depending on whether you are an absolute beginner or already running 5km A 12 week, supported program with access to a coach. Options for individualised programming and one-on-one coaching  You can sign up 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: instagram @opmove facebook @opmove facebook community group @opmove  

How do you prepare for that big workout, benchmark run or even a virtual race? You might not want to do a full taper like you normally would, but you still want to give it the respect it deserves! This week I'm talking about: Adapting your week Keeping your priorities straight What things won't make a difference How to set yourself up for a good physical and mental level of readiness on the day And keeping focused on what your goal is while not getting locked into the outcome Listener Question! A listener wanted to know how to use treadmills vs running outside. So I talked a bit about: What treadmills are really awesome at What they are less awesome at How to adapt sessions to the treadmill And if you do all of your running on the treadmill, how will it translate to outside? Sign up for the introductory 8 week program here, it's free! You can sign up here, just make sure that you tick the walking challenge box.    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:     instagram @opmove   facebook @opmove   facebook community group @opmove You can listen on iTunes, Spotify or Stitcher    

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: instagram @opmove facebook @opmove facebook community group @opmove You can listen on iTunes, Spotify or Stitcher

  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:     instagram @opmove   facebook @opmove   facebook community group @opmove You can listen on iTunes, Spotify or Stitcher     

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: instagram @opmove facebook @opmove facebook community group @opmove You can listen on iTunes, Spotify or Stitcher    

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: instagram @opmove facebook @opmove facebook community group @opmove You can listen on iTunes, Spotify or Stitcher  

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: instagram @opmove facebook @opmove facebook community group @opmove You can listen on iTunes, Spotify or Stitcher

  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: instagram @opmove facebook @opmove facebook community group @opmove You can listen on iTunes, Spotify or Stitcher

  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: instagram @opmove facebook @opmove facebook community group @opmove You can listen on iTunes, Spotify or Stitcher.

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: instagram @opmove facebook @opmove facebook community group @opmove You can listen on iTunes, Spotify or Stitcher.

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: instagram @opmove facebook @opmove facebook community group @opmove

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: instagram @opmove facebook @opmove facebook community group @opmove You can listen on iTunes, Spotify or Stitcher. 

Getting out the door is the hardest part, isn't it? I think everyone has experienced in no matter if you are new to creating a habit, or if you've been at it for awhile.  So. Much. Procrastination. And once you are out there, you are totally fine. But getting over that hump can be a hell of a thing. This week I'm talking about the key things I still use to get me out there which include: Planning Preparation Rampant Bribery Deal Sweeteners Accountability/Peer Pressure And finally, sweet talk 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: instagram @opmove facebook @opmove facebook community group @opmove    

How much does that data really impact you? Do you see that performance condition notification come up and when it says 'poor', does it make you have a tiny doubt about your workout? Do those unproductive or de-training statuses on your app give you doubts about the work you are doing? Maybe they don't on a conscious level, but on a subconscious level they might be!  This week, I dive into what some of the metrics are based on, what the pitfalls are and how to make sure they aren't negatively impacting your performance. The goal should be that these extra data points help you to get more in touch with your body, rather than eroding your confidence in it. Would you like your question answered? As promised on the podcast, you can book in a skype call 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: instagram @opmove facebook @opmove facebook community group @opmove

I am so excited to be back in podcast land! This week, I have something a bit different, which I hope you will love. i put a call out to our Run Club members, to see if anyone wanted to do a coaching session over the phone, so we could take a deep dive into their biggest obstacle, and share it as an episode of the podcast.  Lucky for me, Deb took me up on it! And I think you will love this chat.   How do I get beyond overwhelm to get started, and to keep going? This was her big question. So we looked at what happens when you lose motivation after reaching a big goal (she ran a half marathon last year), or how to get back into things after having a break because of work or sickness, but also more importantly how to adjust your mindset so you don't find your harder sessions too intimidating to do.  She also had some questions about my fat loss cycle last year, so if you aren't interested in that - just skip over that bit!   Would you like your question answered?  As promised on the podcast, you can book in a skype call 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: instagram @opmove facebook @opmove facebook community group @opmove

Today, I'm talking to Kirsten about her 100km Alpine Challenge You can follow Kirsten at @shelovestorun and she's also our head coach over at Run Club, where she also writes custom programs. One of the big questions that came for Kirsten after her first unsupported 100km run was how she managed her mindset and her mental headspace through such a long event, with a whole heap of challenges and battling a whole lot of fatigue. So this is the main area that we dive into today.  This episode, sponsored by endeavorun For more information on the endeavorun program and retreat you can visit their website here. Or you can check them out on instagram.    Coming Up . . . Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register here. Only two weeks to register, and now we have options based on the level of support you need.     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: instagram @opmove facebook @opmove facebook community group @opmove  

  This week from podcast land . . . At the end of the year, it's natural to reflect on what went really well, and what didn't work so well and it's a great time to take a step back and examine what you want to continue doing because it's working really well and what you'd like to work on more. An important part of that process is: Creating a context for your improvement: running can be really black and white in terms of outcomes, but not all improvements can be measured in a time or a PB Understanding that sometimes you don't need to change anything, you just need to keep going Creating a balance between developing work capacity and specific training How to zone in on things that might be blocking your progress: like over-training or under-recovering Coming Up . . . Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register here. Up until the 15th December you can also get 25% off with the code early. Don't miss out!   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! This week, the bonus episode is a deep dive into creating better sleep habits for better recovery. I talk about things like: are you better off getting as much sleep, or following a consistent schedule? Should you take that nap? How do you set up routines to put yourself on auto-pilot? Is some sleep more valuable than other sleep? And is being a night owl a real thing?  Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher.

This week in Training Talk I talk to Kirsten who is deep into ultra taper. This was recorded last week, so at the time of publishing this she is already down in Falls Creek getting ready, which is so exciting! We talk a bit about what her taper look like (and what my deload week looked like - far less interesting) and we will make sure and do another episode after she is back to catch up on how it all went. Listener Question: How Do You Pick a Goal Race? This is a big question and thank you to Jo from Run Club for asking it, because it's a great one to think about at this time of year! And we get into: Goal races for experience vs for PBs Structuring your year around your goals The differences when you are planning for an ultra vs planning for a shorter distance And then we get sidetracked into other things like: you can run even if it doesn't benefit your family at all. Coming Up . . . Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register 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! This week, the bonus episode is a deep dive into managing mindset for training and racing!  Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher.

Are you ready to start a new decade of running? ME TOO. This time of year is a great time of year to start thinking about what you want achieve next year, and how you plan on getting there.  I talk about 5 things that can help to super-charge your year and the self sabotage that might be holding you back I talk about: Re-setting the thought patterns that stop you from moving forward Having your come to Jesus moment on the unglamorous work of being resilient How to talk to yourself without being an asshole Creating an attitude of curiousity, enthusiasm and joy How to recover, so you can do it all again, but better Coming Up . . . Do you want 2020 to be the year you learn to run, our program starts on the 6th January and you can register 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! This week, the bonus episode is a deep dive into a recovery routine! Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher.

podcast: episode 113 – training talk with kirsten and what happens when you don’t adapt to training November 1, 2019 //  by OperationMove//  Leave a Comment In this week’s podcast, Kirsten is back and we go long! We catch up on what does a big training week look like when you are about to run 100km, and what we’ve both been up to. She’s in full training mode, but I’ve taken everything down a notch for the year. We tackle the big question: what happens if you do the training plan, log all the workouts, and you don’t get the outcome you wanted? We talk about: Setting a reasonable expectation in the first place How to make sure that you have more than one goal, so it’s not all locked into one time Focusing on trends, rather than one result How to evaluate if it is the training plan that’s not quite right for what you need to work on, or if it’s just that you haven’t given it enough time yet And the even bigger question: what would you do if you were never going to improve? Links from the podcast You can check out Corinne’s tie dye and fabric art at Sew-cial Dyes. You can stock up on beautiful hand made soaps from Veronica Foale Essentials. Want to join the Operation Move Secret Santa? You can do that 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: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher.

I’m back, it just took me a little while with school holidays, a race, two short weeks and life, you know? So this episode is all about how to let go of your A goal, and still have your race or your event be the celebration of your training that you want it to be. Because as it turns out after Melbourne, that’s something that I know a little bit about. Honestly, this podcast is a bit of a rambling one, so I won’t attempt to summarise it, you’ll just have to have a listen. Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher. Support this podcast for bonus episodes! If you enjoy this podcast, I would love your support on patreon, where you can listen to this week’s bonus episode: How to prepare for your next race: tactics for physical, emotional and mental preparation.

Somewhere along the way I became a fan of running (the sport) Crazy how that happens. I can literally watch people run a marathon for 2 and a half hours and be entertained. This weekend is the start of the World Championships in Doha, so in anticipation of being glued to my TV for as much as possible, this week I'm talking about all the ways in which following the sport has taught me lessons that I can apply to training (and coaching) So this week, other than general geekery I'm talking about: Mental lessons from surviving bad workouts (or bad races) Taking a long term view of literally everything Putting in the work, but also being ready for the magic to happen Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher. Support this podcast for bonus episodes! If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: How to prepare for your next race: tactics for physical, emotional and mental preparation.

Will getting too sore derail your running? This is often the fear with getting into strength training. So in this episode I talk about: How to manage that adjustment period in the beginning, when you probably will be sore In the long term what being sore actually means and how to adjust your training accordingly And importantly, does being sore affect running performance?   Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher. Support this podcast for bonus episodes! If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: Creating a plan for strength training (and creating a purpose for your training, just like you do with running).

If you are like me, you are on a plan ALL THE TIME. But that doesn't work for everyone and neither would it be ideal for everyone. This week, I'm talking about: How to manage that time in between events What are the minimums to focus on so that you make sure you are maintaining your fitness for whatever you have planned next Creating that balance between focused training and running for enjoyment. Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher. Support this podcast for bonus episodes! If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: Managing recovery between events.

Sometimes a race is a stepping stone, not the ultimate goal There are races for fun, there are races for socialising, there are races for setting that PB and then there are races that are somewhere in between, where for whatever reason a PB isn't an achievable goal, but you still want it to be something that is at full effort. It might be you are coming back after a break, or recovering from your last big adventure or rebuilding in someway.  Now sometimes you need to be brave and believe in yourself for that PB and be willing to see what happens, but sometimes you need to take it where you are at: as the next step. And for those races, pushing yourself in the hard parts for less than you've achieved in the past can be a tough one to wrap your head around. So in this episode, I talk a bit about how to approach these in between type races and how to get the most out of them for yourself and for your training.  Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on iTunes, Spotify or Stitcher. Support this podcast for bonus episodes! If you enjoy this podcast, I would love your support on patreon, where you can listen to this week's bonus episode: Mental tips and tricks for your hardest workouts. Learn to Run starts on the 2nd September and will be the last program for the year. You can dive in here!

I'm back this week, with a solo podcast.  It's on a bit of a personal topic, but hopefully it's something you find useful as well.  Burnout is sneaky and it can creep up on you bit by bit over time, almost without you noticing. And even when you know something is unsustainable you usually have a belief that you've got more runway to deal with it than you actually do. So, if this is something you are struggling with, I'm talking a bit about my experience and what you can focus on to help you through it.  As I talk a bit about in this podcast, this is one of the reasons I'm only doing Learn to Run programs three times per year, and one of them is about to start in September! If you'd like to get in on the last one for 2019, you can register here. And if you get in before the 18th August, you can use the code earlybird or earlybirdplan for 25% off the normal price.  Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove You can view this episode on the YouTube Channel.