The R4R Podcast: Road to Zero

You don’t have to be a runner to be part of Running for Resilience. In this episode of The R4R Podcast: Road to Zero, Tim Fulton sits down with Chris from Pickleball for Resilience, Paulina Young from Stand Up Paddleboarding for Resilience, and Mark La Brooy, CEO of Tennis ACT, to talk about the communities that have grown out of what was supposed to be a one-off run.Chris finished work on a Friday. By Monday, all those people he’d had a reason to speak to every day were suddenly missing from his week. He talks about what it meant to find a new group of mates in retirement, and why he now pulls on the yellow shirt to welcome the next person through.When Paulina found the paddleboarding group Reg had started, there were nine people in it. She’s since taken it on herself. Some of the friendships she’s made started out on the water, and some started because Chris was happy to show her how to play pickleball.Mark shares why Tennis ACT put on ten weeks of free tennis, what made them come back for a second season, and why they’re putting racquets into the hands of Canberra kids through Recess for Resilience.TIMESTAMPS00:00 Meet Chris, Paulina and Mark00:39 How a one-off run grew into Communities for Resilience01:17 Mark on why Tennis ACT got involved04:20 Why it’s easier to have a chat when you’ve got something to do05:00 Chris finds pickleball through R4R06:45 Finishing work on Friday and waking up retired on Monday09:22 How stand-up paddleboarding became part of R4R11:00 Paulina on joining a group of nine and taking it on herself13:05 Free tennis, a second season and equipment for schools15:46 Where community fits into suicide prevention17:00 Chris on finding routine, mates and purpose after work20:45 Tim on how quickly life and identity can change23:02 Paulina on trying something new and giving back27:18 Why it’s easier to give something a go with people you know30:20 Why people keep playing tennis and pickleball as they get older34:45 How Yoga for Resilience started in a sauna36:02 What R4R offers when you don’t see yourself as a runner38:12 Why it matters that someone will be there to welcome you back42:45 Mark on Recess for Resilience and getting kids moving46:16 The friendships that carry on outside R4R51:10 How does any of this help save a life?54:49 Losing a mate and looking out for someone standing on their ownEPISODE LINKSFind the paddleboarding, pickleball, yoga and trail groups under “Communities for Resilience”:https://www.runningforresilience.com/Tennis for Resilience with Tennis ACT:https://www.tennis.com.au/act/events/tennis-for-resiliencePaulina’s earlier R4R episode, Better, Not Bitter:https://www.runningforresilience.com/podcast/v/paulina-youngCONNECT WITH RUNNING FOR RESILIENCEComing along for the first time? Find a run or walk:https://www.runningforresilience.com/first-timeUpcoming events:https://www.runningforresilience.com/eventsJoin the WhatsApp community:https://chat.whatsapp.com/LAYfWGDwEbWHFTjMXxiOMEInstagram:https://www.instagram.com/runningforresilience/Newsletter — The R4R Rag:https://runningforresilience.substack.com/Volunteer, host an event or share your story:https://www.runningforresilience.com/help-us-growSUPPORTThis episode includes discussion of losing a friend to suicide.R4R support information:https://www.runningforresilience.com/need-supportLifeline offers 24/7 crisis support: 13 11 14https://www.lifeline.org.au

In this episode of The R4R Podcast: Road to Zero, Ben sits down with Dr David Hughes, Chief Medical Officer at the Australian Institute of Sport and an advisor to Running for Resilience.Ben shares his own experiences of concussion, losing a teammate, and the things he believes sport could do better to help people find their feet after retirement.From there, we talk about the AIS’s new lifelong brain health guidelines, what we know about concussion and CTE, what we’re still learning, and the practical things we can do to look after ourselves.We talk about:Understanding cognitive reserve and what it means for brain health.Being honest about the risks of head knocks and the questions research still needs to answer.The friendships, purpose and sense of belonging that sport can give us.Losing your routine, identity and daily connection when a sporting career ends.Staying active, continuing to learn, and looking after your physical and mental health.Alcohol culture in sport and finding other ways to catch up.Helping athletes prepare for life after sport.The responsibility sporting organisations have to reduce head impacts and support their people.There’s science, a few rugby stories, some strong opinions, and plenty that applies whether you’ve played professional sport or never pulled on a jersey.TIMESTAMPS00:00 Introducing Dr David Hughes00:46 Why the AIS developed new brain health guidelines03:26 What is cognitive reserve?06:47 CTE, repeated head knocks and what we still don’t know08:11 Mental health after sport and the danger of simple explanations14:44 Concussion safeguards and understanding the evidence16:29 Ben’s experiences of concussion and losing a teammate18:43 Making room for an honest conversation about risk23:45 What sport gives us: connection, belonging and purpose25:54 Would David let his children play contact sport?30:03 Understanding risk and the transition out of sport31:59 Practical steps to support lifelong brain health32:47 Alcohol culture and shared responsibility33:50 Physical health, regular check-ups and food35:29 Education and lifelong learning36:13 Staying connected after retirement37:51 Losing identity, routine and everyday interaction40:45 Focusing on what you can control41:46 How sport could better prepare athletes for retirement42:49 Why athletes need clearer information about brain health46:04 Being upfront about risk and continuing the research50:39 Making sport safer and reducing head impacts54:23 David’s path into sports medicine57:31 The early Brumbies years and working with the Wallabies1:00:02 The Raiders and a move to London1:02:34 Returning to the AIS and looking after athletes1:03:52 Who should we interview next?1:04:54 Why movement and connection matter to R4REPISODE LINKS AND RESOURCESAIS: Athletes welcome new guidelines on brain health:https://www.ausport.gov.au/media-centre/news/athletes-welcome-new-ais-guidelines-on-brain-healthAIS Promoting Lifelong Brain Health — guidelines and position statement:https://www.ausport.gov.au/concussion/promoting-lifelong-brain-healthResearch paper: Promoting lifelong brain health: A review of risk factors and protective opportunities for athletes:https://www.sciencedirect.com/science/article/pii/S1440244026005220AIS concussion information and resources:https://www.ausport.gov.au/concussionCONNECT WITH RUNNING FOR RESILIENCEWebsite:https://www.runningforresilience.com/Instagram:https://www.instagram.com/runningforresilience/Newsletter:https://runningforresilience.substack.com/WhatsApp community:https://chat.whatsapp.com/LAYfWGDwEbWHFTjMXxiOMEVolunteer, host an event or share your story:https://www.runningforresilience.com/help-us-growSUPPORT This episode includes discussion of suicide, loss, concussion and concerns about long-term brain health.R4R support information:https://www.runningforresilience.com/need-supportLifeline offers 24/7 crisis support: 13 11 14https://www.lifeline.org.au

We’re all going to die. So how do we make the most of the time we have?In this episode of The R4R Podcast: Road to Zero, Matt sits down with Ben Pronk, former SAS commanding officer, co-author of The Resilience Shield and author of We’re All Going to Die.This one is personal. Matt shares how The Resilience Shield helped him through one of the hardest periods of his life, and how its ideas helped shape Running for Resilience.From there, we talk about what we can control when life gets hard, the difference between being resilient and being happy, and finding purpose in the things that matter to us.We talk about:Building your resilience through small, practical steps.Journaling to get thoughts out of your head and make sense of them.How fear of dying can get in the way of living.Finding purpose in family, community, work and things you enjoy.Recognising the good things we so often take for granted.Making room for honest conversations when you don’t yet have the words.Living with loss, and the possibility of growth after difficult experiences.There’s philosophy, stories from Ben’s military service, a bit of rubbish, and plenty to take into your own life.Find out more about The Resilience Shield:https://resilienceshield.com/Ben’s book, We’re All Going to Die: Practical Happiness for the Time You Have Left:https://www.booktopia.com.au/we-re-all-going-to-die-ben-pronk/book/9781761773129.htmlOur goal: make Canberra suicide-free by 2033.TIMESTAMPS00:00 Introducing Ben Pronk00:58 How The Resilience Shield helped Matt and shaped R4R03:02 Taking an active role in your own recovery05:15 A frightening helicopter flight and understanding your reactions07:40 Focusing on what you can control10:08 The six layers of The Resilience Shield12:00 Small steps, not another overwhelming to-do list15:01 Journaling: getting thoughts out of your head19:50 Writing publicly and working through grief20:46 Fear of dying and how it can get in the way of living22:45 The difference between resilience and happiness26:13 What philosophy and science can teach us about happiness29:21 Finding purpose in things that matter to you32:50 Community, meaning and the Bermagui footy club35:45 Creating your own meaning and finding your next quest37:50 Giving people permission to talk about difficult things41:40 Taking mental health seriously and asking for help44:40 When you don’t have the words to explain how you feel46:40 Finding what works for you49:35 Finding joy and noticing the good53:52 Ben’s journals from military deployments57:50 Post-traumatic growth59:30 Living with loss and making the most of what comes next1:01:45 Who should we interview next?BEN’S BOOKS AND RESOURCESThe Resilience Shield:https://resilienceshield.com/We’re All Going to Die: Practical Happiness for the Time You Have Left:https://www.booktopia.com.au/we-re-all-going-to-die-ben-pronk/book/9781761773129.htmlCONNECT WITH RUNNING FOR RESILIENCEWebsite:https://www.runningforresilience.com/Find a run or walk:https://www.runningforresilience.com/first-timeInstagram:https://www.instagram.com/runningforresilience/Newsletter:https://runningforresilience.substack.com/WhatsApp community:https://chat.whatsapp.com/LAYfWGDwEbWHFTjMXxiOMEVolunteer, host an event or share your story:https://www.runningforresilience.com/help-us-growSUPPORTThis episode includes discussion of suicide, grief and military trauma.R4R support information:https://www.runningforresilience.com/need-supportLifeline offers 24/7 crisis support: 13 11 14https://www.lifeline.org.auOur mission: save one life from suicide, as many times as possible.Our goal: make Canberra suicide-free by 2033.Just. Keep. Moving.

“I wish we could skip that day”Matt sits down with Joe and Taiye Oguns to remember their son Joshua, who suffered a sudden cardiac arrest at just 14 years old.They share stories of his kindness, humour, sporting talent and determination, and speak openly about navigating grief, supporting their family and the people who showed up when life became unimaginably difficult.In Joshua’s honour, they established Josh 4 Hearts. Their work focuses on heart screening for young athletes and helping communities recognise and respond to sudden cardiac arrest.This is a conversation about love, loss, faith and taking one step at a time to help other families.TIMESTAMPS00:00 Introducing Joe, Taiye and Joshua’s story01:13 The day everything changed02:35 “I wish we could skip that day”05:13 A father-and-son conversation the night before07:08 Joshua’s final football games08:33 Remembering Joshua: kindness, talent and determination14:03 “He had become a friend”17:45 Navigating grief and daily life18:19 Community support and taking each day as it comes21:32 “Today is the only currency you have”25:54 Faith, purpose and “The Unlikely Ones”29:42 The beginnings of Josh 4 Hearts31:23 An undiagnosed heart condition33:03 A glimmer of hope: Joshua’s story helping other families35:05 Sudden cardiac arrest in young athletes36:52 Why they wanted screening available to more families38:29 Building the foundation and finding people willing to help40:03 Screening 77 young people in three hours41:29 The shared purpose behind Josh 4 Hearts and R4R43:05 What heart screening involves45:43 Community awareness, CPR and defibrillators47:36 Recognising and responding to sudden cardiac arrest51:00 How the community can help51:38 Funding, equipment and building local expertise53:34 Encouraging families to get involved54:06 Taking the message further56:17 Final reflections and Joshua’s legacyJOSH 4 HEARTS AND RELATED LINKSLearn about Josh 4 Hearts, Joshua’s story and how to get involved:https://josh4hearts.org.au/Heart screening:https://josh4hearts.org.au/heart-screening/Support the foundation:https://josh4hearts.org.au/donate/Training and resources:https://josh4hearts.org.au/training-and-resources/Related video:https://www.youtube.com/watch?v=QmXUY-SaxM4ABC News: Joshua’s story and his parents’ work to bring heart screening to young athletes:https://www.abc.net.au/news/2026-05-04/josh-oguns-cardiac-arrest-parents-screening-for-athletes/106636456The Canberra Times: Joshua’s family launches a foundation for cardiac arrest awareness:https://www.canberratimes.com.au/story/9232783/joshua-oguns-family-launches-foundation-for-cardiac-arrest-awareness-in-sports-heart-health/IF THIS BRINGS ANYTHING UP FOR YOUIf this conversation brings anything up for you, please reach out to someone you trust or access professional support.Lifeline: 13 11 14https://www.lifeline.org.auMedicare Mental Health: 1800 595 212https://www.medicarementalhealth.gov.au/Beyond Blue: 1300 22 4636https://www.beyondblue.org.au/If you or someone else is in immediate danger, call 000.CONNECT WITH RUNNING FOR RESILIENCEWebsite:https://www.runningforresilience.com/Instagram:https://www.instagram.com/runningforresilience/Facebook:https://www.facebook.com/runningforresilience/Strava:https://strava.app.link/eGHjt285jTbYouTube:https://www.youtube.com/channel/UCzvE809pOy3d7EMYPnu4euQIf this conversation helps you understand grief, encourages you to support someone, or prompts your family or sporting club to learn more about heart screening and emergency response, please share it.It could reach someone who needs it.Just. Keep. Moving.

Your local café might be where you grab a coffee. It might also be where someone knows your name, notices when you’re not yourself, and has time for a chat.In this episode of The R4R Podcast: Road to Zero, we’re joined by Jen from Two Before Ten, Morgan from Frankie’s at Forde, and Big Michael Benney from Three Sides Café to talk about the role hospitality can play in a suicide-free Canberra.They share their stories, why they got involved with Running for Resilience, and what’s happened in their communities since. From international students finding friends to customers becoming regulars at a weekly catch-up, it’s often the small, repeated interactions that mean the most.We talk about:• Why a familiar face and a bit of banter matter.• Being someone’s mate, not their therapist.• Why bigger events don’t always mean better connection.• The people who skip the run but still come for the chat.• Making community events sustainable for the businesses and people behind them.A conversation about coffee, community, and giving people a reason to show up.Timestamps00:00 Introducing our hospitality guests00:55 Jen’s story and Two Before Ten05:08 Morgan’s story and Frankie’s at Forde09:04 Mick’s story and Three Sides Café14:17 How The Dock began17:03 Why hospitality and R4R belong together18:59 Supporting staff to recognise distress21:40 Protecting human connection in hospitality25:13 What support does the industry need?26:45 Familiar faces, safe spaces and consistency31:12 Why the chat after the run matters32:24 Finding friendship and belonging at university35:38 Building community at Frankie’s36:38 Why bigger isn’t always better39:26 Low-pressure events and a reason to show up40:31 Hospitality’s role in a more connected Canberra43:00 Advice for venues considering getting involved45:49 Making events sustainable for the long term50:26 Celebrating volunteers and venue partners54:10 Who should we interview next?57:24 Thank you and farewellIF THIS BRINGS ANYTHING UP FOR YOUIf this presentation brings anything up for you, please reach out to someone you trust or access professional support.Lifeline13 11 14https://www.lifeline.org.au/131114Medicare Mental Health1800 595 212https://www.medicarementalhealth.gov.au/Beyond Blue1300 22 4636https://www.beyondblue.org.au/If you or someone else is in immediate danger, call 000.CONNECT WITH RUNNING FOR RESILIENCEWebsitehttps://www.runningforresilience.com/Instagramhttps://www.instagram.com/runningforresilienceFacebookhttps://www.facebook.com/runningforresilienceStravahttps://strava.app.link/eGHjt285jTbYouTubehttps://www.youtube.com/@runningforresilienceIf this presentation helps you understand suicide a little better, or gives you the confidence to ask a question you might otherwise avoid, please share it.It could reach someone who needs it.Just. Keep. Moving.