Run Culture Podcast

Welcome to Episode 5 of ‘Boom or Bust’! A podcast documenting the build ups of 4 athletes aiming to run the 2025 Ballarat Marathon! There was a bit happening this week!Aaron and Dane kick things off by sharing their experiences from the Inverloch Half Marathon. Despite falling ill right after last week’s episode, Aaron took a pragmatic approach, focusing on recovery and lighter training to bounce back. Meanwhile, Kate had quite the adventure at school camp in Dartmoor, facing challenges like 4hrs of sleep most nights, lightning and bushfires! After a lighter week running wise she finished the week with a confidence-boosting marathon-specific session!Ned enjoyed a planned down week as he nervously awaited a 35km progressive run over the weekend around his favorite loop.Even though I’m the host of this podcast I personally enjoy sitting back and listening to everyone’s weeks. It’s great to see everyone adapting and pushing through their unique challenges!And a little teaser for next week— we might just have an Intro for the podcast, possibly featuring a 'B-side' from Aaron’s rockstar past! So stay tuned for that!

Welcome back to Episode 4 of the Run Culture podcast mini-series, “Boom or Bust!” Join us as we track the journey of four athletes gearing up for the 2025 Ballarat Marathon, just under seven weeks away! This week, we have Kate Mason sharing her experience from a tin shed during a storm at school camp in Dartmoor—talk about dedication! While she faces a down week due to camp and a frustrating workout on Friday, her spirit remains unbroken.Ned Verwey updates us on his dietitian appointment and his impressive long run on Sunday, truly living up to our podcast's title! Meanwhile, Aaron ‘Throbber’ Sim continues to crush it with a solid 3 by 5k workout at goal marathon pace, preparing for a head-to-head showdown with Dane at the Inverloch half marathon next weekend.Dane Verwey wraps up the episode with details of his consistent week, including a double threshold session and a marathon workout with Pete on the bike. While he’s pleased with his endurance, he’s working on finding that extra speed.We hope you're enjoying the show! We’d love to hear your thoughts or any listener questions for next week's episode! #RunCulture #BoomOrBust #BallaratMarathon2025

Guess what? It’s time for Episode Two of “Ballarat Marathon Buildups!” I’m excited to have Aaron, Kate, and Ned back on the show. This episode starts with our favorite training sessions and workouts that help us gauge our fitness.Ned and Aaron then detail their first marathon-specific workouts, while ‘Kate 5am Mason’ shares the crazy things she sees during her early runs (I still can’t believe what she saw in the ocean?!) She also shares a powerful lesson from her Gold Coast marathon experience when she faced ‘heat stroke.’Unfortunately we lost the last 10 minutes of the recording due to a software glitch (one technologically savvy person had so many podcast recordings saved to their computer that their storage reached capacity, sorry all!) Nonetheless, Dane, jumps back on and wraps it up with details of another motivating training week! We cover a lot in this episode, and I hope you find it entertaining! All 4 of us would love to hear your thoughts! Drop your listener questions or name suggestions in the comments below.

Today on the Run Culture Podcast I had the privilege to chat with Scott Simmons a professional running coach of the American Distance Project, the US Army World Class Athlete Program and Team India, based in Colorado Springs, USA. Scott has over 30 years of coaching experience! He shared so many incredible stories and insights about training and coaching Olympians, Olympic Medalists and collegiate athletes. It felt like having a casual chat on my couch, asking all the questions I've always wanted to know! I can't wait for you all to listen and learn from his wisdom and stories. Topics covered include:-The importance of Speed development and always developing the aerobic house.-Non linear periodisation.-The myth of peaking/tapering.-Key training principles: Specificity, overload, recovery, adaptation, progression.-‘Harambee’- Swahili for ‘all pull together’ This is the official motto of Kenya, appearing on its coat of arms.-Take a step back from time to time and reflect if running is making you a ‘Better human’?-The importance of Self belief and taking a bet on yourself.-How the environment, people, traditions, culture and embedded beliefs can influence performance.-Training is as much about training one’s ability/skill to cope with pain as it is about improving one’s fitness.-What’s a Hammer rep or Predator Tempo?-Improving as a coach/athlete requires time and space to make mistakes to learn. These are the required steps to grow to get better.Thanks once again Scott. Merry Christmas everyone, I hope you enjoy this listen and the festive season!

Today on the Run Culture Podcast, I chatted to one of the most ‘well read, knowledgeable and innovative’ coaching minds in current day distance running; Brad Hudson. The interview was quite high level, it covered a lot of territory and did bounce around a fair bit, many times I didn’t know what direction it was going to go which made it fun. Since starting the Run Culture podcast some 5yrs ago, I’ve had some interviews I’ve really cherished and this one ranks right up there as one of my favorites, I had a blast trying to keep up with this running genius.   Brad is a well-known running coach (who’s currently living in LA, USA) and was a former elite (2:13 marathoner) distance runner himself.   He is recognized for coaching many top-level athletes, including; Dathan Ritzenhein, Shayne Culpepper, Jason Hartman, Parker Stinson, Benita Johnson, Allie Kieffer, Jorge Torres, amongst many others….   There were many take home messages, including:   - How Modern elite training has changed in 2024? - Why we should all be 'Experimenting, Innovating and Evolving' our training? - Some of Brad’s key Endurance Training principles. - The importance of customized and responsive training plans. - The Importance of Sleep, Psychology, Nutrition, Stress management. - His many coaching influences (too many to list, he’s a lifelong learner and learns from anyone if he feels it could be useful). Some mentioned, include; Mark Wetmore, Bill Dellinger, Renate Canova, Arthur Lydiard, Percy Cerutty, Antonio Cabral, Jack Daniels, Nick Bideau and Pat Clohessy. - And many other pearls of coaching wisdom, including his two book recommendations- Ryan Holliday’s ‘Daily Stoic’ and Marc Bubb’s book; ‘Peak: The New Science of Athletic Performance That is Revolutionizing Sports’   If anyone wanted to reach out to Brad for ‘Online Running Coaching’ Brad’s email is: ⁠hudsoncoachingmarathon@yahoo.com⁠   Thanks once again Brad, you were a joy to listen to and have certainly got me excited about my own coaching!

Today on the Run Culture podcast I was extremely fortunate to chat to Andy Jones. As a sport scientist he has worked with many elite athletes over the years. Including, the former womans Marathon World Record Holder; Paula Radcliffe, along with also being employed by Nike to help Eluid Kipchoge in the Breaking 2 Marathon Project. I thoroughly enjoyed this chat, Andy is a fountain of knowledge, he has devoted his whole professional life to attempting to improve our understanding of the physiology of endurance performance. We start the podcast, going over his own running career and what he learnt from his own childhood hero; Steve Jones. We then define and discuss the ins/outs of 'Running Economy' and 'Physiological Resiliency' at length, using Andy's experiences with Paula and the Nike Breaking 2 Project. Links to two of Andy's articles I refer to in this chat are below: -The 15 yr long longitudinal study on Paula Radcliff, 'The Physiology of the World Record Holder for the Woman's Marathon (2006).' Link: ⁠⁠SS 1-2-01-Jones⁠⁠ - ⁠⁠The fourth dimension: physiological resilience as an independent determinant of endurance exercise performance - Jones - 2024 - The Journal of Physiology - Wiley Online Library⁠

🎙️🏃‍♂️ In today's episode of the Run Culture Podcast, I had an enlightening conversation with Dr. Phil Bellinger, a researcher and teacher from Griffith University in QLD, Australia. We delved into the fascinating world of muscle fiber phenotypes and how understanding them can revolutionize individualized training for athletes. 🏋️‍♀️⚡️ Dr. Bellinger shared insights from his groundbreaking study on 24 middle-distance runners, highlighting the diverse responses they had to overload training. He also revealed a non-invasive test he uses to accurately predict an athlete's muscle fiber phenotype. 🧪💪 We explored how athletes with different ratios of fast twitch, slow twitch, and hybrid fibers generally respond to training, debunking the assumption that coaches always get it right. Discover the adjustments you can make to training schedules to better cater to an athlete's specific phenotype. 📊🏃‍♀️ Ever wondered if fast twitch intermediate fibers can transform into more oxidative fibers over time? We tackled this question and discussed the types of training that encourage such adaptations. 💥🔋 Finally, we wrapped up by exploring the distinctions between acute fatigue, functional over-reaching, and non-functional over-reaching. It's crucial to understand these nuances to optimize training and prevent burnout. 💤🔄 Tune in to this episode to gain valuable insights into the science of muscle fiber phenotypes and how it can enhance athletic performance. 🎧🔬 #RunCulturePodcast #AthleteTraining #MuscleFiberPhenotypes

Today on the Run Culture Podcast I had the privilege to chat to Rene Wormhoudt, the Dutch national soccer team strength and conditioning coach and a physical therapist. Rene is also one of the founders of; ‘The Athletic Skill Model’, a model designed to create more ‘adaptive/creative/versatile athletes’. If you are a therapist, coach or athlete trying to improve performance, reduce injury or make training fun this is a great listen for you! The idea that participating in seemingly unrelated sports can emergently help your target sport's co-ordinative abilities and versatility, is a complex concept to comprehend in our linear modern world dominated by reductionistic science. However, the athletics skill model and Rene Wormhoudt shed light on the immense benefits of incorporating such routines. Embracing variability in training can enhance coordination and unlock potential in various physical activities. #FarTransfer #CoordinativeAbilities For those interested in finding out more about the #AthleticsSkillModel please go to: www.athleticskillsmodel.nl and/or purchase the book.

Just had an inspiring chat with Matthew Hansen, a talented Aussie distance runner from the Bert Squad in QLD! He's making waves on the US college circuit and has seen incredible progress recently with 'The Norwegian Double Threshold Method'. Tune in to hear what Matt has to say about this training method, his experience with overtraining, his race mentality, and his tips for aspiring athletes looking to apply for US college. Don't forget to check out his YouTube channel (@MattHanso) to follow his running journey. #RunningCommunity #Inspiration.

I just had an incredible conversation on the Run Culture podcast with Jae Gruenke, a certified Feldenkrais practitioner, former professional dancer, and running form coach of over 20yrs. We discussed the fascinating concept of Feldenkrais and how it can benefit runners. Jae shared how her dance background has influenced her coaching approach and how it can help runners move more authentically and efficiently. We also explored the idea that humans are naturally evolved to run, but our modern habits and beliefs can hinder our movement. Jae explained the difference between running drills and running lessons, emphasizing the importance of a more explorative and sensory approach to motor learning. She also shared a few of her six main principles for balanced running. Such valuable insights! Check it out! And, if you want to find out more about Jae's offerings be it blogs, videos or courses be sure to go to: https://www.balancedrunner.com/ #RunCulture #RunningForm #InjuryPrevention

🎙️ Just had a really refreshing conversation on the Run Culture Podcast with Australian Paralympic triathlete, Jack Howell! 🏊‍♂️🚴🏃‍♂️ Ranked 7th globally in his category, he's chasing his childhood dream of making it to the Paris Paralympics. 🌟 At just 19, Jack is wise beyond his years, well spoken, confident and has an awesome perspective on how to cope with adversity and maintaining balance in life. To paraphrase jack; “..be good with the people, love life, get put down and still race hard!” I hope you enjoy jacks story and you get behind this superstar! 🎧 #Paralympics #Inspiration #RunCulturePodcast. If you want to support Jack on his journey please check out this link here: https://asf.org.au/projects/jack-to-race-para-triathlon?fbclid=IwAR2sHpJxrvxVUIvkSbKycTgq8-0Y-aqYpYqHkd8mG7wnvkgn3ZjGdY52bY0_aem_AVulLSqdM3xW5VDn6VRrIyVa4B6VTuLZSYREpspTEydCEzf3N-JIyHir6950IJV5J2o

🎙️🏃‍♀️ A few weeks ago I had so much fun chatting to Helen Hall, we talked for a mind boggling 2 hours! I’m so grateful for her time! Be sure to have a pen and pad ready, as this episode is jam packed with incredible insights! 🌟 Helen is a ‘running movement’ coach, who helps runners discover more joint-friendly, joyful movement for sustainable running. 📚 Her book, "Even with Your Shoes On," offers a non-dogmatic approach to help runners connect and become more aware of their bodies and improve their movement. 💫 Helen's unique expertise combines scientific biomechanical analysis with experiential knowledge, creating a holistic approach to better running. 🌟 Tune in for some valuable insights! #RunCulturePodcast #SustainableRunning #MovementMatters Here's a link to 'the Lego Story' referenced in the chat: https://www.dropbox.com/s/6q5k9h1efdsg7w2/Pilot%20The%20LEGO%20STORY.mp4?dl=0

What can the running world learn from a coach heavily involved in equestrian and adventure sports? Tune in to the latest Run Culture podcast to find out! In this episode, I had the pleasure of chatting with Marianne Davies, a senior coach developer with UK coaching and a PhD candidate in skill acquisition and ecological dynamics in equestrian and adventure sports. Marianne's expertise in these disciplines brings a fresh perspective to the running world. During our conversation, we delved into the difference between perfect technique and adaptive technique in running. Marianne explained how a rigid focus on perfect technique might hinder runners from adapting to different environments and challenges. Instead, she emphasized the importance of developing an adaptive technique that allows runners to adjust and respond to the ever-changing dynamics of their surroundings. We also explored the significance of the athletic skills model in running. Marianne highlighted the value of variability in training, explaining how exposing runners to a range of different conditions and demands can enhance their overall athletic skills. By incorporating diverse training stimuli, runners can become more versatile and better equipped to handle various race scenarios. If you're intrigued by Marianne's insights and passionate approach to coaching, I highly recommend checking out her beautifully written blog at 'dynamics-coaching' and her 'river tiger' podcast. Her work is truly inspiring and offers valuable perspectives for athletes in any sport. Don't miss out on this enlightening episode of the Run Culture podcast, where we delve into the world of equestrian and adventure sports with Marianne Davies. Tune in now to gain valuable knowledge and get inspired by her expertise! 🎧✨ Thanks again for an amazing chat Marianne, I am so grateful! #RunCulturePodcast #Equestrian #AdventureSports

Today on the run Culture Podcast, I chat to Paul McKinnon, ‘The Balanced Runner’. We chat about his recent trip to the US where he has helped the Nike Bowerman track club with their running technique. We then talk about his experiences over the years as a Running Technique coach. We cover many things, including: -His wholistic top-down approach to running mechanics. -The importance of comparing ‘old versus new way’, - ‘Upper leg versus lower leg’ patterned mechanics, - Why he dislikes the phrase ‘lazy gluts’, - His thoughts on ‘cadence’, - Why working on your technique can help your running potential. - the typical process of changing your technique with the ‘top down approach.’ Thanks for this unreal chat Paul, I’m sure many runners are going to find it super useful!!! Find Paul on Instagram at @thebalancedrunner

Attention all runners! Are you a runner that is purely performance orientated? Do you obsess over your GPS and strava data? Are you guilty of becoming a slave to your running program? Well, this episode is tailor-made for you. Last week, I had the honor of engaging in an unforgettable conversation with Jozef Frucek, the brilliant mind behind Fighting Monkey. I must confess, this discussion stands among my all-time favorite podcast moments. Jozef's unique creative flair and his ability to seamlessly fuse the artistic side of sport captured my heart. Throughout our dialogue, we delved deep into the challenges posed by modern Western culture, where money, efficiency, speed, numbers, measurement, and science tend to overshadow other aspects. While these factors may appear explicit and apparent, we should never overlook the immeasurable treasure of tacit knowledge. Jozef possesses an astonishing talent for articulating the intangible, abstract elements of movement. He emphasizes the necessity of diversity, variability, intuition, improvisation, communication, embodiment, rhythm, coordination, and so much more. In a society fixated on data and disconnected from our innate knowledge, Jozef's insights are nothing short of invaluable. So, whether you're eager to challenge the conventional training methods or simply curious about exploring movement in a holistic manner, this episode demands your attention. Join us now as we embark on a journey to deeply understand the profound impact Jozef Frucek and Fighting Monkey can have on your personal movement practice. Prepare yourself by lacing up your running shoes, grabbing your headphones, and diving into this transformative experience! 🏃‍♀️🎧🎙️ #RunCulturePodcast #FightingMonkey #MovementMatters #TacitKnowledge

Today's podcast is a great lesson for any runner who has plateaued for a long time and feels like they never will improve again!   Up until 9 months ago John Dutton had not improved in the marathon for 10 years.   Last weekend John broke the 2:20 barrier at the 2023 Gold Coast marathon. This is his second PB in 9 months over the distance. John has now shaved a whopping 6 minutes off in 9 months!   We all have our barrier! Some kind of goal, that drives us and tantalises us, can we do it or is it a step out of reach?   I've known John personally for many years, we have run together and run against each other. We have spoken many times about breaking the illustrious 2:20 barrier in the marathon, this has been a barrier that John has dreamt about breaking for his whole running career.   John is a father of 2 boys, he is a full time plaster and has run more than 20 marathons or ultra marathons since 2005.   So, how has he done it? Well, listen in, as this conversation between two running mates, is full of wisdom! We hope the stories and learnings shared might help others learn faster than what we have!!!! Thanks for giving me the privilege to share this fantastic marathon story on the Run Culture Podcast John!

Today on the Run Culture Podcast I chat with Rob Neylon, one of Australia's most promising distance runners of the early 80’s and a former trainee of the legendary Percy Cerutty. We talked about Percy's innovative and at times controversial methods, as well as his Stotan philosophy. As a runner myself, it was inspiring to hear about the mindset and training required to achieve peak performance in distance running. So tune in, there's a lot today's world could learn from such a key figure in our sports history.

Today on the Run Culture Podcast, I sat down with John Nicolosi (Head of Melbourne Athletic Development). John is an experienced Sprints coach of the MAD Track Team (which contains multiple National champions, as well as Olympic and Commonwealth Games representatives). He is an experienced Physiotherapist and was also a former sprinter himself! With a shared passion for participatory knowledge, John and I open the chat by delving into the importance of having 'skin in the game' when it comes to improving your perspective and knowledge in life. John then shares his insights into what distance runners can learn from sprinters biomechanically, before discussing the ‘Constrained Led Approach’ - a powerful technique for changing an athlete's running technique over time. Whether you're a running enthusiast or simply interested in the science of movement, this episode is not to be missed! I really enjoyed this chat with John and if you did too and are interested in checking out more of his work, go to his podcast: ‘Lateral Think’ or reach out to him at: Melbourne Athletic Development on all socials (including Tic Toc thanks @Mia Gross)

‘Thinking, through making and doing’ vs ‘Making, through thinking and doing’  “Making through thinking is when a person starts with a fairly formed idea of what the final product is going to look like and then they work towards ‘matching’ that product in their mind to what they actually create. However, it is suggested that the more skilled craftsperson actually ‘thinks through making’ so they think while they're making, they don't start with a fully formed idea and then simply work towards passively creating what it is, it emerges through real perceptual alignment with the ebbs and flows of the materials that they're working with.” -Dr Carl Woods Today, I chat to one of the Run Culture Owl athletes I coach; Pete Dutton. It's his 5th appearance on the podcast, so if you enjoyed hearing his story then be sure to checkout Episode: 26, 25, 15 and 89. In this episode Pete reflects on his recent 5000m PB and how it emerged through becoming better attuned and aligned to his own ebbs and flows. “I think it's funny when you look back at it, it’s not like we definitely knew and that's running for you, there's no definites, you just got to keep trying and this is one of the seasons where you just got it right. You have tried a lot of different ways and and we've learned because of that…..It's hard to like single out one thing. Sometimes, it just seems like we are never going to have the result we aspire, then some sometimes you just sort of get a glimmer of hope and things start to click and we certainly had a season like that for you!”

Today, on the Run Culture Podcast I was incredibly fortunate to chat to Shawn Myszka.  Adhering too tightly to an idealized model can hyper constrain one's ability to adapt to a dynamic world. Many runner's would benefit from having more 'exploration and play' in their practice. This can enhance the; variability, creativity, ownership, authenticity and adaptability of one's actions.  Over the past 14 years Shawn has worked exclusively with over 100 NFL players as their; 'Movement Skill Acquisition Coach'. He runs an educational group called ‘Emergence’ ( www.emergentmvmt.com) that produces fantastic courses and blogs about the complexities of learning motor skills. He is also known as 'The Movement Miyagi' on twitter.  Thanks once again Shawn for an enlightening and enjoyable chat that many runners will benefit from listening to!