Women’s Running Collective

🎙 Women’s Running Collective Podcast Elite Runner Insights + ASICS Superblast 3 Review With Leanne Pompeani, Jemma Pollard & Izzy Batt-Doyle Hayley hosts the Women’s Running Collective solo this week (while Jussie is off travelling ✈️), bringing you a special episode recorded at the ASICS Superblast 3 launch in Sydney. Across the episode, Hayley shares short, powerful interviews with three of Australia’s elite female runners Leanne Pompeani, Jemma Pollard, and Isobel Batt-Doyle diving into performance, mindset, resilience and what it truly takes to compete at the top. Leanne opens up about her move into marathoning, highlights from the 2025 Sydney Marathon, a scary heatstroke collapse at World Cross Country, and her sights set firmly on Olympic qualification in 2028. Jemma celebrates her blistering 51.73 PB in the 400m, reflects on competing at the World Championships in Japan, and walks us through what a training week looks like balancing track sessions, gym work and cross-training. Izzy shares her shift toward the marathon and road racing, her high-mileage Boston build, why recovery is non-negotiable, and offers powerful advice about avoiding comparison in the age of Strava and social media. Hayley also discusses Ironman’s recent ban on personal recording devices in races — and whether major running events could follow suit — before giving her honest Superblast 3 review and previewing the upcoming Women’s Running Collective International Women’s Day charity event. ⏱ Episode Breakdown 00:00 Welcome & solo host setup 01:29 Meet Leanne Pompeani 03:08 Leanne Quickfire 05:48 Marathon mindset 06:28 Goals & life as an elite 07:42 Superblast 3 first impressions 08:23 Meet Jemma Pollard 09:51 Jemma Quickfire 11:35 Training structure & finding joy 12:55 Izzy tease 13:30 Izzy’s rise to elite level 15:12 Quickfire questions 17:22 Boston marathon training week 18:27 Recovery & longevity 19:16 Growing up in a running family 20:17 Advice for new runners 20:45 Superblast 3 chat 23:03 Ironman race camera ban debate 25:57 Full Superblast 3 review 29:10 International Women’s Day charity event 31:31 Sign off & thanks 👟 Product Feature Hayley shares her thoughts on the ASICS Superblast 3 from first-run impressions to how it performs across easy runs, workouts and longer efforts. 🌸 Community Spotlight Details on the upcoming Women’s Running Collective International Women’s Day event, where all proceeds will support local women’s charities.

Episode 73: How to Hack Dopamine to Get Out the Door (Plus: Running in the Snow + A Beautiful Listener Story) Yes… we re-recorded this one. 😅 After some technical gremlins, Episode 73 is back louder, clearer and possibly even better. Weekly Running Catch-Up Hayles: Managing a grumpy back, so it’s been less running and more swimming + strength. A reminder that sometimes “training” doesn’t look like what we planned and that’s okay. Jussie: Deep in hill sessions and building elevation for Ultra-Trail Australia 50 under the guidance of coach Josh. Legs = cooked. Confidence = building. Also… Jussie is about to head to Austria 🇦🇹 with plans to run in Vienna (possibly in the snow?!) and then onto Istanbul. If you have snow and ice running tips, please send them our way. The Main Chat: Dopamine & Motivation Why is it so hard to get out the door some days, even when we know we’ll feel amazing after? Enter: dopamine. We unpack: What dopamine actually is (a reward-based neurotransmitter) How it drives desire, habits and repeat behaviours Why it plays a role in everything from training consistency to doom scrolling The good news? You can work with your brain instead of fighting it. Natural Ways to Support Dopamine Protein + tyrosine-rich foods Magnesium Good sleep hygiene Regular exercise Reducing chronic stress Your brain chemistry matters. But so does your environment. Practical Dopamine “Hacks” for Runners 1️⃣ Reduce Friction Lay your gear out the night before Book the class Lower the bar (10 minutes counts) Make starting easy. 2️⃣ Use Accountability Train with a friend Join a group Say your goal out loud Social commitment is powerful. 3️⃣ Reframe the Story Bad weather? Build grit. Tired? Go slow. Short on time? Two minutes is enough to start. 4️⃣ The 2-Minute Rule Tell yourself you’re just doing two minutes. Momentum does the rest. 5️⃣ “Eat the Frog” Train first. Get it done before your brain negotiates its way out. Leverage your morning cortisol spike and delay your phone avoid that early dopamine hit from scrolling before you move your body. 6️⃣ Make It Irresistible Pair runs with your favourite podcast Gamify your goals Rotate rewards Vary your routes Anticipation creates dopamine. Build that in before the workout. Listener Story: Emma 🤍 We read the most beautiful email from Emma a working mum of three in her late 30s navigating renovations, raising a child with additional needs, and using running as an anchor for her mental health. She shared: Training toward 10K goals Sizing up in her ASICS shoes after a year of pins and needles (we’ve all been there) Completing the Afterglow Trail Run — a nighttime trail 10K in Victoria raising awareness about women’s safety Her ride-or-die: a supportive sports bra from She Science Her golden advice: run slower Emma also asked to hear from other mums juggling similar life stressors. So we’re putting that call out to you, our community is stronger when we share. Recommendations & Reminders ❄️ Jussie wants your snow and ice running tips. ⌚ Hayles recommends watching our Instagram video on setting up emergency contacts + incident detection on your Garmin. After Josh had a bike crash recently, the alert came through immediately  thankfully he was fine, but it was a powerful reminder that these features matter. We might be recording next week while Jussie is overseas stay tuned. As always, thank you for being here. Train your brain. Lace up anyway. And if motivation dips, remember, you can outsmart it. Happy running 💛 Hayles & Jussie Women’s Running Collective

Episode 72: Busting Negative Self-Talk, Getting Back Into Training & The “so close but not Sub-20” 5K Okay first things first… yes, we know. The mic situation. 😅 Hayles jumps on at the start to confess to a full technical microphone fail which makes her a little tricky to hear. We debated binning the episode… but decided the convo was too important not to share. Thanks for sticking with us it will be fixed by next week, promise. And can we just say… 72 episodes?! What is happening. We are so grateful you’re still here with us. This Week’s Running Recap Jussie: 12K long run in beautiful Coffs Harbour Spicy hill sessions (why do we do this to ourselves?) Hayles: Camping weekend Ran the 5K leg of a team triathlon in hot, hilly conditions Our team placed 1st female + 2nd overall  Now… the drama. Did Hayles run sub-20? According to Strava… no According to Garmin… unclear. According to the course distance… questionable. Basically No!!!! as the course even though an official race was not (from what we can tell) was the full 5km so Hayley is not prepared to claim it.   The Reality: Getting Back Into Training Is Hard Post-holidays slump is real. Jussie chats about struggling to find rhythm again while building toward the Ultra-Trail Australia 50. Motivation dips. Hills get skipped. The inner critic gets loud. Which leads us into the heart of this episode… Busting Negative Self-Talk (Without Pretending It Doesn’t Exist) We unpack the work of Ethan Kross and his books Chatter and Shift — and how his tools can actually help runners. Because negative self-talk doesn’t just affect elite athletes. It shows up for: Mums returning to training Women chasing time goals Anyone comparing themselves on social media Anyone who has ever thought “I’m not good enough” Sound familiar? Tools We’re Trying (And You Can Too) 1️⃣ Distant Self-Talk Instead of “I can’t do this,” try: “You’ve done hard things before, Hayley.” Using “you” or your own name creates psychological distance and helps you coach yourself instead of criticise yourself. 2️⃣ Create Rituals Small pre-run routines signal calm and control: Same playlist Same warm-up Same mantra Rituals reduce anxiety and ground your nervous system. 3️⃣ WOOP Method Wish Outcome Obstacle Plan Example: Wish: Finish UTA strong Outcome: Feel proud crossing the line Obstacle: Skipping hills Plan: Tuesday = non-negotiable hill reps Simple. Practical. Powerful. 4️⃣ Mental Time Travel Fast-forward to the finish line. How will it feel? Then time-travel backwards to your “ace in the hole” the toughest thing you’ve already conquered. You’ve survived worse. Your brain just needs reminding. 5️⃣ Reset Your Nervous System Look at photos of people who support you Spend 13 minutes in green space Engage your senses: scent, music, touch Your body needs regulation before your mind can shift. 6️⃣ Be a “Chatter Advisor” When a friend spirals: Listen Validate Share perspective Offer small practical help Add appropriate affection Don’t judge. Don’t immediately fix. Just be with them. (And practice doing that for yourself.) Why This Matters The shame spiral of self-criticism is heavy. And we know so many women carry it silently. If this episode does one thing, we hope it helps you realise: You are not weak for having negative thoughts. You are human. And you can train your brain the same way you train your legs. Thanks for being here for 72 episodes. We love this community more than you know. Now we’re off to pick up our kids. 💛 Hayles & Jussie The Women’s Running Collective

Road vs Trail: The Great Running Debate | Episode 71 In Episode 71 of the Women’s Running Collective podcast, Hayles and Jussie dive into one of the biggest questions in the running world: road running vs trail running. From weekly training recaps to the realities of balancing running with hormones, family life and busy schedules, this episode is relatable, honest and full of laughs. The girls break down the pros and cons of trail running and road running, chatting everything from terrain, gear and accessibility to mindset, personality types and mental engagement. Whether you love the calm of the trails or the simplicity of the road, this episode will have you nodding along and possibly questioning your running identity. They also touch on the challenges and risks of trail running, the sense of competition and community it brings, and whether trail running really is “calm” or just a little bit chaotic. The episode wraps up with an exciting ASICS competition announcement, community updates and Hayles’ weekly recommendations. A must-listen for runners of all levels whether you’re trail curious, road loyal, or somewhere in between. 00:00 Welcome to the Women’s Running Collective 00:27 Weekend running recap 01:00 Training highlights and challenges 01:23 Upcoming events and personal updates 04:16 Road running vs trail running: the great debate 06:38 Benefits of trail running 07:19 Advantages of road running 11:40 Running personality types 19:10 Trail running: calm or chaotic? 20:10 Risks and challenges of trail running 20:45 Competition, community and connection on the trails 24:19 Trail running gear, fashion and practicality 26:37 Accessibility and convenience: road vs trail 29:49 ASICS competition, recommendations and wrap-up Hayles’ Recommendations This Week ✨ Krumbled Salted Caramel Beauty Bites https://krumbledfoods.com/products/salted-caramel-beauty-bites ✨ Edenvale Non-Alcoholic Sparkling Cuvée https://www.woolworths.com.au/shop/productdetails/308942/edenvale-non-alcoholic-wine-sparkling-cuvee

Episode 70: Training Chats, Strong Women & a Very Special Guest Lou Kelly Episode 70 is here and it’s a GOOD one. This week we’re chatting all things training, recovery, mindset and welcoming an incredible guest into the WRC space running coach Lou Kelly. We kick things off with a real-life catch-up on our own running weeks (public holiday miles, spicy intervals and the juggle of training around life), before diving into why recovery, hydration and listening to your body actually matter more than you think. Then we’re joined by Lou Kelly former civil engineer turned full-time running coach who shares her journey into the running world, her passion for helping women get stronger, and why strength training isn’t optional if you want to run for life. We chat biomechanics, common issues women face when running, setting realistic goals and building habits that actually stick. This episode is packed with practical takeaways, empowering reminders and plenty of “oh wow, I needed to hear that” moments. Whether you’re new to running or deep into a training block, this one’s for you. ⏱ Episode Breakdown: 00:00 – Welcome to the Women’s Running Collective 00:19 – Weekly running recap & how training has been feeling 01:11 – Training insights, reflections & real talk 03:43 – Exciting news & upcoming goals 04:59 – Special guest introduction: Lou Kelly 06:42 – Rapid fire questions with Lou 13:15 – Lou’s journey from civil engineer to running coach 17:15 – Strength training & why it’s so important for women 21:51 – Biomechanical issues & running form tips 27:05 – Compassion in coaching (and with yourself) 29:00 – Building sustainable habits that last 32:12 – Setting realistic, achievable goals 39:38 – Positive reinforcement, self-talk & mindset 43:10 – Final thoughts, takeaways & recommendations 🎙 Tune in now wherever you listen to podcasts and as always, thank you for being part of this beautiful community. 💛 You can find LOU KELLY HERE  Hayleys LULULEMON scrunchie recco  Genevieve Gregson YOUTUBE Andy Buchanan YOUTUBE  

Women’s Running Collective Podcast Episode 69: Training for Your First Half Marathon Episode 69 In this episode, Hayles & Jussie kick things off with a catch-up on the week that was, including a fun trip to Sydney for the ASICS Gel Nimbus 28 launch… and a not-so-fun run-in with an aggressive runner at Centennial Park (because apparently even runners need etiquette reminders 🙃). From there, we dive deep into everything you need to know about training for your first half marathon. Whether you’re eyeing the start line for the first time or just want to feel more confident in your training, this episode is packed with practical tips, personal stories, and reassurance that you’re doing better than you think. We chat fueling (yes, carbs are your friend), pacing, easy runs, hills, recovery, cross-training, and why the right shoes can genuinely change your running life. We also talk about the magic of running with friends, setting realistic goals, and remembering why you started in the first place. As always, there are a few laughs, a few tangents, and some very real moments because training isn’t perfect, and neither are we. If you’re training for your first half marathon (or thinking about it), this one’s for you 💕   Time Stamps 00:00 – Welcome to the Women’s Running Collective 00:32 – Celebrating Episode 69 🎉 01:07 – Running adventures in Sydney & the ASICS launch 02:19 – A not-so-kind runner encounter (and why kindness matters) 06:29 – Current training sessions & new goals 10:17 – Gold Coast Half Marathon prep 11:11 – Half marathon training tips for beginners 24:19 – Why proper running shoes really matter 27:55 – First marathon memories & questionable grooming choices 28:22 – Grossie McGross face & glue mishaps (you’ll have to listen 😂) 29:21 – Lessons we learned the hard way in marathon training 30:54 – Fueling: what, when, and why it matters 32:50 – Recovery, rest days & listening to your body 41:38 – Setting realistic and achievable race day goals 48:52 – Key components of half marathon training 50:30 – Final thoughts, recommendations & wrap-up   See you next week xo Hayles and Jussie

Starting the Year Strong: Setting Yourself Up for Running Success in 2026 Women’s Running Collective Podcast Welcome to our first episode of 2026 🎉 and a little moment to pause, reflect, and set the tone for the year ahead. In this episode, Hayles and Jussie celebrate three years of the Women’s Running Collective podcast (Well kinda) more like we are in our third year, share a big holiday catch-up, and chat about easing back into running after the festive season. This one is all about starting the year strong (without going too hard, too soon). We talk goal setting, finding your “why,” building habits that actually stick, and redefining what success in running really looks like especially as women balancing real life. Whether you’re training for something specific or just hoping to feel good moving your body again, this episode is full of gentle motivation, practical tips, and honest reflections to help you start 2026 feeling confident and supported. ⏱️ Episode Time Stamps 00:00 – Nostalgic Infomercials & Childhood Memories A light-hearted start as we head down memory lane. 00:14 – Welcome to the Women’s Running Collective Kicking off 2026 together and welcoming listeners into a new year. 00:29 – Reflecting on the Past Year A little look back at what 2025 taught us — on and off the run. 00:56 – Holiday Highlights & Family Time Festive season chats, rest, and finding joy outside of training. 01:25 – Running Adventures & Parkrun Stories Easy runs, family parkruns, and easing back into routine. 02:21 – Starting the Year with a Positive Mindset Why January doesn’t have to mean pressure, punishment, or perfection. 08:00 – Setting Goals & Finding Your ‘Why’ How to set meaningful, achievable goals that actually motivate you. 15:04 – Planning for a Successful Year of Running Structure, flexibility, and allowing space for life to happen. 20:08 – Reflecting on Last Year’s Deload Weeks Why rest weeks matter more than you think. 20:31 – The Importance of Strength & Mobility Training Supporting your running with strength, mobility, and longevity in mind. 22:39 – Fueling Like a Runner Why eating enough is part of training (and not optional). 25:34 – The Power of Running with a Community How connection keeps us consistent and lifts us on hard days. 28:21 – Measuring Success Differently Moving beyond PBs and redefining what “progress” looks like. 32:51 – Vision Boards & Atomic Habits Layering small habits, building momentum, and dreaming big (without burnout). 34:06 – Final Thoughts & Recommendations Encouragement for the year ahead and a reminder: you’re doing better than you think. Hayley reccomended @Total.balance.nutrition Nicole Miller (nutritionist) AND this podcast about habit stacking https://open.spotify.com/episode/5SJytDQlco71aFzzTIt2vV?si=aNe5ZeWvSui1Jz2AT9y-UA 💛 Key Takeaways You don’t need to “start over” — just start where you are Easy runs, rest, and strength matter Success isn’t just pace or distance Community makes running better Small habits add up in big ways If you loved this episode, share it with a friend who’s easing back into running this year, and don’t forget to subscribe so you don’t miss what’s coming in 2026 🏃‍♀️✨   XO Hayles and Jussie

Unscripted Laughs & Holiday Chaos: Women’s Running Collective Bonus Episode This bonus episode is exactly what happens when Hayles and Jussie hit record with no plan, no script, and zero self-control and honestly, we wouldn’t have it any other way. To wrap up the year, we’re bringing you a light-hearted, laugh-out-loud episode full of running-related Would You Rather questions, cheeky confessions, embarrassing moments, and the kind of chaotic banter that usually happens off-mic. There’s not a whole lot of running advice in this one — but there is plenty of joy, silliness, and end-of-year energy. Perfect listening if you’re out for an easy run, folding laundry, driving to a Christmas catch-up, or just need something that feels like chatting with your running mates. Thanks for being part of our community this one’s just for fun 💫 In this episode we cover: Unfiltered running banter Ridiculous runner questions we all get asked Would You Rather: Running Edition Confessions, chaos, and Christmas vibes Time Stamps 00:00 Welcome to the Women’s Running Collective 00:15 The chaos begins (no turning back) 00:39 Banter, laughs, and funny stories 01:22 Would You Rather: Running Edition 08:19 Quirky questions & runner confessions 16:35 Hilarious (and relatable) running stories 17:39 The most annoying questions runners get 19:29 Would You Rather: Running Edition (round two) 20:22 Random questions & fun facts 23:59 Confessions and embarrassing moments 29:55 Christmas gifts, gratitude & wrapping up the year

Time Trials, Training with Your Cycle & Tackling Taboos with Lydia O’Donnell The Women’s Running Collective Podcast This week on the pod, Hayles and Jussie are back with a big catch-up on life, running, and those 5K time trials 😮‍💨. We chat all things pacing, nerves, race-day lessons, and why time trials are just as much a mental workout as a physical one. Spoiler: mistakes were made, lessons were learned, and growth is happening. We also squeeze in some festive chaos, post-run reflections, and plenty of laughs before sitting down with our incredible guest, Lydia O’Donnell is the co-founder of Femmi. Lydia is a former elite marathoner and Nike Pacific Running Coach who’s now leading the charge in changing how women train. We talk openly about disordered eating, RED-S, menstrual cycle education, and why so many women have been training against their bodies for years without even realising it. Lydia shares how aligning her training with her cycle completely changed her performance, health, and relationship with running — and how Femmi is helping other women do the same. This episode is powerful, educational, and honestly a must-listen for any woman who runs (or wants to). Episode Breakdown 00:00 Welcome to the Women’s Running Collective 00:20 Christmas vibes, festive chaos & recent run trials 00:40 The 5K time trial – pacing, prep & post-run emotions 08:47 What we learned (the hard way) & race-day reflections 11:21 Christmas party shenanigans 13:48 Meet Lydia O’Donnell, co-founder of Femmi 22:55 Big dreams, elite running & chasing athletic goals 23:16 Lydia’s journey into Nike & the world of high-performance sport 23:45 Using sport to inspire and empower others 24:27 Gender barriers in running and high-performance environments 25:32 Coaching women & creating better opportunities 26:31 Founding Femmi and challenging outdated training models 26:58 Personal struggles, RED-S & reconnecting with her body 30:19 Why menstrual cycle education matters for runners 32:30 How Femmi is empowering female runners 43:43 Mindset, confidence & visualisation techniques 48:33 The power of community and shared experiences 52:40 Final thoughts, recommendations & wrapping up Femmi Instagram  FEMMI  Lydia Instagram SHOKZ OPENDOT ONE Accelerate 3" High-Rise Running Short If you’ve ever felt confused, frustrated, or disconnected from your body as a runner — this one’s for you. Don’t forget to subscribe, share with a run friend, and let us know what hit home 🤍🏃‍♀️

Women’s Running Collective, Episode 64 2025 Year in Review: Our Runs, Fails, Faves & Festive Chaos In our final episode of the year, Hayles and Jussie sit down with a peppermint tea, hot choccy (or something stronger…) and unpack everything that made 2025 iconic, chaotic, emotional, and very, very sweaty. From the highs of Sydney and London Marathons to the lows of period disasters mid-run, this one is basically our Spotify Wrapped but Runner Girl Edition. We cover our top shoes, clothing, books, guests, training blocks, hilarious fails, plus a new Christmas movie you’ll absolutely want to watch. Whether you’re here for motivation, pure entertainment, or to feel better about your own questionable running choices this episode has it all. Episode Breakdown 00:00 — Introduction & Banter The festive chaos begins. 00:05 — Welcome to the Women’s Running Collective Final ep of the year energy! 00:42 — Reflecting on the Year: Our Spotify Wrapped Yes, Taylor Swift makes an appearance. 01:03 — Weekly Running Recap Silly season training: heroic or horrendous? 02:52 — Running Gear Reviews What stayed, what slayed, and what got returned. 07:07 — Top Running Shoes of the Year Our holy grails of 2025. (Want a full list for Instagram? Just say the word!) 11:56 — Favourite Running Clothing Shorts that don’t chafe. Bras that actually support. The winners. 18:00 — Best Running Songs Cue the playlist: the beats that carried our legs this year. 21:28 — Top Running Books & Podcasts The ones that inspired, educated, and stopped us doomscrolling. 26:14 — Proudest Runs & Funniest Fails From big PBs to big… embarrassments. 29:31 — Period Horror Story It always happens on the long run. 30:53 — Menstrual Cup Woes Say a prayer. 31:53 — Top Three Running Events of the Year Our favourite races vibes, views, medals and all. 33:58 — Most Unhinged Running Decisions Would we do them again? Absolutely. 35:04 — Running Playlist Wrapped The bangers that defined 2025. 37:10 — Regrettable Purchases Money was spent. Lessons were learned. 39:49 — Iconic Guest Conversations Our most powerful, helpful, hilarious guests of the year. 44:31 — Community Highlights Shouting out YOU — the girlies who make WRC what it is. 51:54 — Charity Spots for Sydney Marathon Where to sign up, how to join, and why you should. APPLY to be a charity runner here https://sm26.grassrootz.com/batyr 53:57 — Christmas Break & What’s Coming in 2026 Big plans. Big dreams.  🎄 Year-End Recommendations from the Ep Top Shoes  Hayley  Tempo - Superblast 2  Race shoes - New Balance sc elites V4  Everyday running shoes - Nike Vomero 18plus  Jussie  Jussi- superblast 2   ASICS Metaspeed Sky Tokyo  ASICS Kayano  Shoe you’d save in a house fire – NEW super blast or Vomeros, Jussi Vomeros  Top Running Songs Perfect for your Year-End WRC Wrapped playlist. Best running songs  Hayley -Taylor swift I can do it with a broken heart & life of a showgirl  Hayley - Benson boon - beautiful things  Hayley and Jussie – Unwritten Natasha Beddingfield  Jussie- Queen don’t stop me now  Jussie – APT & Pink Pony Club  Book & Podcast Picks Running books - Hayles "Born to run"  "Choosing to run" Des linden  "In the long run" Emma Mugglestone  Podcasts - Jussie Just the gist  I catch killers  Do you fucking mind- alexis fernandez  Movie Recommendation Two Christmas ones hehe - Merry Xmas and Champage Problems (YOU ARE WELCOME)  XO Hayles  

Women's Running Collective: Fueling & Nutrition for Female Runners with Laura and Kia  Episode 63 Welcome back runners! Episode 63 is here and WOW is it a good one. This week, Hayles and Jussie catch up on their latest training sessions including some interval goodness, a spicy little pyramid set, and the usual rollercoaster of running adventures (plus a few setbacks, because we keep it real around here 😅). But the real magic of this episode? Our chat with the incredible Laura and Kia, two sports dietitians who specialise in female performance nutrition. These women are the real deal, and we pick their brains on everything we wish we knew when we first started running. Think: ✨ How to actually fuel enough ✨ Why blood tests matter (more than we realised!) ✨ Protein, carbs & timing your meals ✨ Nutrition through your menstrual cycle ✨ Common mistakes most female runners make ✨ How to support your hormones, your training AND your overall wellbeing It’s one of those episodes where you walk away feeling smarter, empowered, and honestly a bit relieved because fueling doesn’t have to be complicated, and they explain it in such a simple, practical way. Grab your coffee and join us for one of our most informative episodes yet. 💛👟 Episode Breakdown 00:00 – Introduction and Casual Banter 00:25 – Weekly Running Recap 02:08 – Functional Running Adventures 04:07 – Funny Instagram Account Spotlight 08:10 – Interview with Sports Dietitians 20:20 – Foundations of Nutrition for Female Runners 21:16 – Importance of Regular Blood Tests 22:02 – Protein Intake and Meal Structure 23:38 – Pre and Post-Run Nutrition Strategies 24:54 – Nutrition Adjustments During Menstrual Cycle 26:59 – Common Nutrition Challenges for Female Runners 29:03 – Carbohydrate Needs Based on Training Intensity 30:55 – Fueling Strategies During Long Runs 33:42 – Iron Deficiency and Body Image Issues 34:15 – Personalised Nutrition Plans + Their Business Plug 37:46 – Casual Chat and Recommendations    Her Dietitian website   Her_dietitian

Episode 62: Fast 5K Training. Form Tweaks (relaxing your underarms, WHAT?) & Chasing Big Goals In this week’s episode of the Women’s Running Collective, we’re officially in our fast 5K era and honestly, we are thriving. Join us (Hayles and Jussie!) as we chat through how our training is going, what we’re learning about threshold pace, VO2 max, and all the little tweaks that actually make running feel smoother and faster. We take you through our weekly training rhythms from easy runs with cheeky strides, to sweaty interval days, to those spicy threshold sessions that hurt in the moment but pay off big time. We also talk about the real benefits of 5K training: fitter hearts, stronger minds, and that unbeatable feeling of progress. Plus, we dive into how we’re approaching lactate threshold training without needing a science degree, the importance of rest and recovery, and our favourite running-form cues. And of course, we wrap up with our personal 5K goals and how we’re feeling heading into race day. Here’s how the episode flows: 00:00 Introduction and Casual Banter 00:12 Welcome to the Women's Running Collective 01:09 Weekly Running Recap 04:09 Training for a Fast 5K 09:06 Benefits of 5K Training 13:11 Understanding Lactate Threshold 19:14 Understanding Threshold Pace 19:54 Lactic Threshold Training Insights 20:28 Session Structures + Why Rest Matters 22:30 Tips for Improving Your 5K 24:35 Running Form & Technique 28:06 Strength Training & Recovery 31:53 Setting and Achieving 5K Goals 35:03 Final Thoughts & Encouragement If you’re chasing a faster 5K or just want to feel more confident in your training this episode is your new running buddy. Link to Hayleys Recco of the LORNA JANE LIGHT SPEED RUN SHORTS

Episode 61 Bras, Undies & 5K Training Welcome back to the Women's Running Collective podcast! In Episode 61, we’re diving straight into the fun, the real, and the slightly chaotic world of women’s running. This week, we chat about everything from chasing fast 5K goals to the bras and undies that actually make running feel comfortable. We break down our weekly running adventures, including Lindy’s huge 5K PB (yes, we paced our hearts out!), a birthday 3K time trial, and how we’re tweaking our training sessions to stay strong and injury-free. Then we take a deep, very honest dive into women’s running essentials: sports bras that don’t bounce into next week, undies that don’t roll where they shouldn’t, and all the little tips we’ve learned to avoid chafing, irritation, and the dreaded running-induced thrush. We also share our favourite running gear right now, including the Under Armour Infinity Bra, Stax Classic Crop, and Lorna Jane’s Feel Naked G-string, plus a few hygiene and care hacks to keep your gear (and you!) feeling fresh. And of course, we sprinkle in plenty of laughs, love for the running community, and shoutouts including We Run Foundation and Elite Supplements Australia. If you’re a woman who runs, wants to run, or just loves listening to runners talk way too passionately about bras and undies… this one’s for you. Episode Breakdown 00:00 – Welcome & Weekend Chats 00:30 – Weekly Running Recap 01:03 – Lindy’s 5K PB (we screamed) 03:02 – Hayles’ Birthday 3K TT 04:25 – Training Adjustments & Sessions 05:25 – Shoutout to Jess Hull 05:55 – Running Bras: What Actually Works 16:46 – The Undies Intervention 18:18 – Our Go-To Running Undies 19:30 – Fabrics, Fits & Chafe-Free Tips 20:46 – Thrush, Hygiene & Real Talk 27:39 – Gear Recs & Shoutouts 31:22 – Running Fuel Needs & Challenges 32:49 – Final Thoughts   Links  BRAS Under Armour Bra Nimble In Tempo Bra Staz Classic Crop Nandex   Gbangers Lorna Jane gstring  Lorna Jane gstring no2 Kmart (Jussies faves)   Elite Supplements We Run Foundation      

Episode 60: Brooke McIntosh - The Fastest Woman to Run Around Australia   In this milestone 60th episode of the Women's Running Collective podcast, hosts Hayles and Jussie catch up on their personal running achievements before sitting down with the remarkable Brooke McIntosh. Brooke shares her inspiring journey as the fastest woman to run around Australia, a feat accomplished to raise awareness for mental health. She delves into her experiences from dealing with past traumas and mental health struggles to discovering the therapeutic power of running and community. Brooke's story is a testament to resilience, joy, and the incredible impact of human connection. This episode also features practical running advice, including Brooke’s gear recommendations and the importance of tuning into one's body. To conclude, the hosts highlight heartwarming listener stories and share their weekly running recommendations. 00:00 Introduction and Welcome 00:24 Weekly Running Recap 02:30 Interview with Brooke McIntosh 04:04 Brooke's Running Journey 11:20 Mental and Physical Challenges 21:08 Daily Routine on the Road 27:26 Building a Supportive Team 28:10 Healing Through Running 28:30 Overcoming Eating Disorders 30:31 Fueling the Body for Performance 32:23 The Importance of Quality Nutrition 34:37 Harnessing the Power of the Mind 37:10 Inspiring the Next Generation of Runners 38:42 The Role of Community in Healing 40:49 Gear Recommendations for Runners 45:56 Listener Spotlight and Recommendations   https://brookemcintosh.com.au/ https://www.instagram.com/brookemcintosh__/ Des Linden the Next Chapter- https://www.youtube.com/watch?v=LuPVzH3HN8I Des books https://www.penguin.com.au/books/choosing-to-run-9780593186657

Planning Your Year as a Runner - getting ready for 2026 In this episode, Hayles and Jussie kick things off with a laugh (and a slight wardrobe malfunction you’ll see!) before diving into how to plan your running year like a pro. From setting big race goals to mapping out your training blocks, they chat through how to build a running calendar that keeps you motivated and balanced with enough rest to avoid burnout. They share real-life stories from listeners, honest chat about running guilt, and their own training plans for the year ahead. You’ll walk away with practical tips on goal setting, race planning, and how to mix up your runs with speed, recovery, and tune-up races all while keeping the fun in running. Whether you’re chasing your first 5K or planning a marathon season, this episode is your roadmap for a strong, happy, and sustainable year of running. Timestamps 00:00 – Welcome to the Women’s Running Collective 00:16 – Pants Off Friday: The story behind the name 01:01 – Listener shoutout: Terry’s story 02:41 – Running guilt and weekly recap 06:07 – Planning your running calendar for the year 08:12 – How to plan your race season 14:15 – Why speed training matters 18:49 – Tune-up races explained 22:01 – Goal setting & timelines 24:06 – Structuring your training blocks 25:44 – How to stay flexible with your training 26:47 – The power of community and support 31:04 – Race recs and fun 33:39 – Wrap-up and good vibes only

Run Stronger, Not Harder: Simple Strength Training for Women In this week’s episode of the Women’s Running Collective, Hayles and Jussie chat through their week of training, including some spicy interval sessions like the Mona Fartlek and a pyramid workout as they prep for a fast 5K. They dive into one of the most important (but often overlooked) parts of running: strength training. From building power and preventing injuries to improving running form, the girls break down exactly why lifting matters and how to start. Expect step-by-step guidance on staple moves like squats, lunges, deadlifts, planks, glute bridges, and calf raises, plus practical advice on how to structure reps, sets, and supersets without overcomplicating things. Of course, it wouldn’t be a WRC episode without some laughs this time, about running hair care and an unexpectedly iconic Big W post-run robe recommendation. Whether you’re new to the gym or looking to level up your strength, this one’s all about helping you move better, feel stronger, and run longer. 🏃‍♀️✨ Timestamps: 00:00 — Introduction and Greetings 00:33 — Weekly Running Recap 00:59 — Training Sessions Breakdown 05:18 — Funny Running Stories 07:15 — Why Strength Training Matters for Runners 18:25 — Understanding Reps and Sets 18:57 — What’s a Superset  20:01 — Squats: The Foundation Move 21:45 — Lunges: Stability + Balance 23:34 — Deadlifts: Building a Strong Backside 25:16 — Planks: Core Control for Better Running Form 27:12 — Glute Bridges: Powering Hip Extension 28:25 — Calf Raises: Don’t Skip These! 31:12 — Practical Tips & Routine Recommendations 35:04 — Wrap-Up & Community Chat    Hayleys robe recco BIG W $30 robe (worth every cent)

Ep 56: Summer Running Tips & Embracing the Heat ☀️ In this week’s episode of the Women’s Running Collective Podcast, Hayley and Jussie dive into all things summer running — how to stay motivated, safe, and strong when the temps rise. They share their weekly running updates, including training for a fast 5K and the upcoming Fernleigh 15, along with honest reflections on challenges, recovery, and staying consistent through the heat. You’ll hear practical, tried-and-tested summer running tips — from when to run and what to wear, to hydration hacks, cooling strategies, and how to adjust your pace without guilt. Plus, they chat about the importance of sunscreen, electrolytes, and listening to your body when conditions get tough. There’s also a sprinkle of fun — a creative use for car air fresheners, a new running romance book rec, and some thoughts on the Garmin x Strava data-sharing drama that’s had runners talking. Whether you’re training through the heat or just trying to stay consistent over summer, this episode will help you feel prepared, confident, and connected to your running community. Timestamps: 00:00 — Welcome & Introduction 00:35 — Weekly Running Recap 01:43 — Upcoming Race Plans (Fast 5K + Fernleigh 15) 05:21 — Summer Running Tips 08:14 — Hydration & Nutrition 12:54 — Gear Essentials for Hot Weather 15:01 — Cooling Sleeves & Staying Comfortable 15:58 — Listening to Your Body 17:29 — Adjusting Pace & Effort in the Heat 18:00 — Fueling Before & After Runs 18:59 — Post-Run Recovery & Cooling Down 21:27 — Myths vs. Facts: Heat Training 26:30 — Community Shoutouts & Final Thoughts   Recomentdaions  Sparms spf cooling arm sleeves Solsista Zinc Premax Sunscreen In the Long Run by Emma Mugglestone

Champion Ultra Runner Holly Ranson on Goals, Training & Mental Toughness In this episode of the Women’s Running Collective, Hayley and Jussie chat with Australian ultra champion Holly Ranson, who currently holds every major national record — from the 12-hour and 24-hour runs to the 100-mile, 200km, and Backyard Ultra. Holly joins us from France, where she’s training at altitude ahead of the World Ultra Track Championships. We dive into her training approach, the mindset behind pushing limits, and how she balances massive goals with everyday life. Holly shares her experiences as a self-coached athlete, her thoughts on motivation and routine, and her advice for any runner chasing their next breakthrough no matter the distance. We also celebrate recent marathon highlights from the community and share a dose of inspiration for anyone looking to reconnect with their running “why.” Tune in for an honest, uplifting conversation about resilience, routine, and redefining what’s possible. Timestamps: 00:00 Welcome to the Women's Running Collective 01:00 Introducing Holly Ranson: Australian Ultra Runner 02:16 Listener Shoutouts and Marathon Highlights 03:59 Interview with Holly Ranson Begins 04:18 Holly's Altitude Training in France 05:19 The World Championships for 24-Hour Track Running 06:42 Quickfire Questions with Holly 11:37 Holly's Running Journey and Achievements 15:44 Advice for Aspiring Ultra Runners 18:14 Balancing Training and Life 20:45 Self-Coaching and Accountability 21:08 Motivation and Habit Formation 22:34 Training Alone vs. With Others 24:48 Balancing Work, Training, and Sponsorship Challenges 28:14 Goals and Aspirations 31:14 Quick Fire Fun Questions 36:24 Running Group Plans and Personal Goals 38:42 Closing Remarks and Community Support

Running on a Budget: Smart Tips, Gear Hacks & Affordable Essentials for Women Runners Episode Description: In this episode of the Women’s Running Collective, hosts Hayles and Jussie dive into one of the most relatable topics for runners. How to keep running affordable without sacrificing quality, comfort, or performance. They kick things off chatting about the ups and downs of running solo, including finding motivation and the peace that comes with solo runs in sunny Noosa. From there, the conversation moves into budget-friendly running hacks, practical tips, and honest gear reviews. Proving that you don’t need to spend big to love your run. Hayles and Jussie share personal stories about starting out with minimal gear and how investing in just the essentials like the right pair of shoes and a supportive sports bra can make all the difference. They also spotlight Kmart’s affordable activewear range, reviewing its comfort and durability for real-world runners. The duo explores low-cost ideas for nutrition, recovery, and community support, helping listeners find creative ways to stay healthy and connected without breaking the bank. Plus, with October being Breast Cancer Awareness Month, they encourage listeners to get involved, support the cause, and keep running for something bigger. Whether you’re a beginner or a seasoned runner, this episode is full of down-to-earth advice, motivation, and encouragement to keep you moving no matter your budget. 🕒 Timestamps: 00:00 – The Loneliness of Running Alone and School holidays 01:44 – Running Hacks and Budget Tips 05:18 – Essentials vs. Nice-to-Haves for Runners 09:23 – Budget-Friendly Running Gear and Clothing 14:13 – Affordable Nutrition and Recovery Tips 15:34 – Community and Support for Runners 16:19 – Mindset and Motivation 17:10 – Budget-Friendly Running Gear 17:53 – Kmart Running Gear Tryout 25:37 – Running Recommendations & Breast Cancer Awareness 28:09 – Conclusion and Community Engagement   Hayleys reco is the LSKD Breast Cancer range    Happy Running PLEASE FOLLOW AND SHARE US with all your friends Follow us on Instagram here  Follow us on TIKTOK here AND our beautiful website www.womensrunningcollective.com.au   Get started with the KIC App and access personalized running programs for women with a month for FREE using this code WOMENSRUNNINGCOLLECTIVE when you sign up for a month access (its easiest on a desktop computer) 

  🎙️ The Women’s Running Collective Podcast Episode 54 – Staying Safe on Your Run: Empowering Tips for Women G’day runners! 👟 In this week’s episode of the Women’s Running Collective, your hosts Hayles and Jussie are having a real and open chat about something that affects so many of us—staying safe while running. Whether you're hitting your local parkrun, doing laps around the block, or heading out on the trails, safety is something we all think about (and shouldn't have to!). Hayles and Jussie share personal stories, stats from recent surveys, and loads of practical tips for keeping safe and feeling empowered when you run. They cover everything from: Running during daylight hours 🌞 Changing up your regular route Letting someone know your plans Using tracking tools like Strava Beacon or Garmin LiveTrack Running with a buddy or in a group Safety gadgets (like personal alarms and wearable ID) Wearing reflective gear at dawn/dusk Trusting your gut — always Plus, a powerful convo around how safety isn't just on us — it's a shared responsibility that society needs to take seriously. This episode is all about supporting each other and creating a safer space for all women to move freely and confidently. 💜   ⏱️ Episode Highlights: 00:00 – Welcome + Intro 00:34 – Weekly Running Recap 01:45 – Recent Challenges + Learnings 03:34 – Why Safety is Top of Mind for Women Runners 10:04 – Simple, Smart Safety Tips 13:01 – Road Safety + Visibility Musts 14:38 – Navigating Roads + Busy Streets 16:05 – Running with Friends or Groups 16:53 – Staying Alert + Trusting Your Instincts 20:17 – Our Favourite Safety Tools + Gadgets 21:32 – Community + Collective Support 25:44 – Final Tips + Wrap-Up   🛡️ Handy Safety Resources for Aussie Runners: Our Watch – Preventing Violence Against Women Strava Beacon – Real-Time Location Sharing Garmin LiveTrack – Stay Connected on Your Runs GoGuarded – Self-Defence Tools for Runners parkrun Australia – Find Your Local Community Run She’s Birdie – Personal Safety Alarms (ships to Aus) Tips from Victoria Police: Personal Safety While Exercising   💬 We’d love to know your safety tips and go-to tools! DM us on Instagram @womensrunningcollective or share your thoughts in our Facebook group.     Follow us on Instagram here  Follow us on TIKTOK here AND our beautiful website www.womensrunningcollective.com.au   Get started with the KIC App and access personalized running programs for women with a month for FREE using this code WOMENSRUNNINGCOLLECTIVE when you sign up for a month access (its easiest on a desktop computer)