Runversation

This episode explores the critical importance of patience in running, addressing why runners struggle with impatience, how to trust the training process, and the mental skills needed to stay motivated during slow progress. Hosted by experienced runners Rochelle and Matt, it offers practical insights for runners aiming for long-term success.key topicsWhy runners are impatient due to measurable progressThe importance of easy runs for aerobic developmentHow social media fuels impatience and comparisonThe mental challenge of the middle training phaseStrategies to trust the training process and stay patientSend us Fan Mail

This episode busts common running myths, exploring the truth behind knee health, mileage, strength training, and more. Perfect for runners looking to optimize their training and avoid misconceptions.key topicsRunning myths and misconceptionsImpact of mileage on knee healthStrength training for runnersProper warm-up and stretching routinesFueling and recovery for optimal performanceSend us Fan Mail

This episode explores the importance of specific training sessions in marathon and half marathon preparation, focusing on pacing, fueling, mental resilience, and progression strategies. Coaches Rochelle and Matt share insights on how to effectively prepare for race day and avoid common pitfalls.Importance of specific race sessions in trainingPacing strategies and negative splitsFueling during long runs and racesMental resilience and race day preparationProgression and load management in marathon trainingChapters00:00 Breaking Records and Building Confidence08:10 Key Sessions for Half Marathon Training17:28 The Importance of Progression in Marathon Prep22:06 Mental Preparation Through Training Sessions25:10 download.mp4Send us Fan Mail

In this episode, Stevie and Rochelle share insights from their running journeys, training experiences, and managing life's challenges while preparing for the HBF run. They discuss training strategies, overcoming doubts, and the importance of mindset and consistency.Training for the HBF Half MarathonManaging doubts and mindset in runningNutrition and recovery strategiesChapters00:00Running Reflections: Gym Encounters and Observations02:19Training for HBF: A Casual Approach04:22Mindset and Consistency in Training07:43Pacing Challenges and Surprises10:01Nutrition and Managing Doubts12:32Coaching Insights and Shared Experiences16:27Focus on Fitness and Recovery18:35Looking Ahead: Goals and Successes20:32download.mp4Send us Fan Mail

Rochelle and Matt discuss the common challenge runners face: sticking to the training plan. They explore reasons behind this, including ego, peer pressure, and insecurity, and emphasize the importance of trust, patience, and consistency in training for optimal race day performance.key topicsReasons runners struggle with sticking to plansThe importance of trust and patience in trainingRisks of doing more than prescribedEffective communication with coachesBuilding consistency and gradual progressionSend us Fan Mail

Training for a half marathon isn’t just about ticking boxes — and in this episode, we get real about what it actually looks like mid-block.Sarah is deep in her build towards the HBF Run for a Reason Half Marathon, and we break down how training is reallyfeeling right now — the highs, the fatigue, the doubt, and the small wins that matter.We talk about:What surprises people in a training blockThe reality of balancing life and runningSessions that build confidence (and the ones that humble you)The mental side of training — and how to work through itWhy consistency always beats perfectionIf you’re currently training for HBF — or any race — this episode will remind you that you’re not alone in how it feels.This is the middle of the block. This is where the work happens.Send us Fan Mail

In this episode, Rochelle and Stevie explore the meaning of personal bests (PBs) in running, how to let go of old records, and focus on growth and longevity in the sport. They discuss mental reframing, redefining success, and practical ways to stay motivated without clinging to past achievements.Take aways:The emotional significance of PBs for runnersWhy runners struggle to let go of old PBsThe importance of mental reframing in runningRedefining success and progress in runningPractical strategies for focusing on growth and longevitySend us Fan Mail

This episode explores why runners experience confidence dips during training, how to interpret fatigue, and practical strategies to maintain motivation and trust in the process. Coaches Rochelle and Sarah share insights on mental resilience, data tracking, and the importance of consistency.takeawaysConfidence dips are normal and often occur during the hardest part of training.Interpreting fatigue as a sign of progress, not failure, is crucial.Tracking data over time helps put training in perspective.Focusing on effort and consistency rather than pace or perfection.Trusting the process and understanding body signals improves mental resilience.Send us Fan Mail

This episode explores the impact of social media and training apps like Strava on runners' mental health, focusing on comparison, motivation, and maintaining focus on personal goals.Impact of social media on runners' mental healthThe role of Strava and training apps in motivation and comparisonStrategies for runners to stay focused on personal goalsSend us Fan Mail

In this conversation, Rochelle and co-host Sarah discusses the emotional ups and downs of running, emphasizing the importance of motivation, identity, and consistency. She highlights how runners often misinterpret the absence of excitement as a lack of commitment and stresses the need for a multi-faceted identity that includes running but is not solely defined by it. The discussion also covers the significance of structure in training, the mental toughness required during challenging phases, and the importance of intrinsic motivation over external comparisons. Finally, the conversation concludes with a focus on recovery and listening to one's body as essential components of a successful running journey.TakeawaysMotivation can fade, but commitment is key.Real fitness is built in the middle of training blocks.Identity as a runner influences behavior and consistency.Small promises lead to greater consistency in training.Mental toughness is developed through challenging workouts.Avoid comparing yourself to others on social media.Focus on intrinsic goals rather than external validation.Recovery is as important as the training itself.Community can enhance motivation and accountability.Ask better questions to support fellow runners.Chapters00:00 The Unreliability of Motivation08:19 Building Consistency Through Structure and Routine14:20 Navigating the Gray Zone of Training Blocks20:31 Shifting Focus from Motivation to GoalsSend us Fan Mail

In this conversation, Alyssa Vassilo shares her journey as a runner and medical professional, discussing the challenges of dealing with injuries, eating disorders, and the mental aspects of training. She reflects on her experiences with stress fractures, the impact of cross training, and the importance of recognizing deeper issues related to health and performance. Alyssa emphasizes the need for open conversations about mental health in athletics and the role of coaches in supporting athletes. She also shares her ongoing recovery journey and aspirations for the future.takeawaysAlyssa experienced 13 stress fractures, highlighting the physical toll of her training.The conversation addresses sensitive topics like eating disorders and mental health.Alyssa emphasizes the mental strain of repeated injuries.She reflects on the influence of her running community on her goals.Cross training can be beneficial but also triggering for some athletes.Admitting to issues often comes after hitting rock bottom.Alyssa's eating disorder began in middle school and worsened in college.She discusses the false sense of control that can come with eating disorders.Recovery is an ongoing process, and triggers can still arise.Alyssa aims to qualify for the US Olympic trials in the marathon.00:00Observations from the Run04:12The Impact of Injuries on Training07:35Cross Training: A Double-Edged Sword10:01Recognizing Deeper Issues11:30The Roots of an Eating Disorder12:55The Illusion of Success14:38Discipline vs. Control16:59The Moment of Realization18:42Asking for Help20:47Relearning Healthy Training24:51Embracing Easiness in Running26:31Setting Boundaries for Recovery28:22Recognizing Triggers and Seeking Help31:22Navigating Social Situations and Food Freedom34:01Transitioning to Medical Professionalism36:46Understanding Eating Disorders in Athletes38:38Signs of Overtraining and Under-eating42:01Coaching with Curiosity and Care43:44Looking Ahead: Goals and Aspirations45:35The Interplay of Mental and Physical StrengthSend us Fan Mail

In this conversation, Rochelle and Stevie explore the concept of runner's identity, emphasizing the importance of understanding one's current self rather than clinging to past performances. They discuss how life changes, health challenges, and shifting goals can impact a runner's identity and performance. The dialogue highlights the significance of setting realistic goals, the role of expectations, and the need for enjoyment in running. Ultimately, they encourage listeners to embrace change and redefine success in a way that aligns with their current circumstances.takeawaysRunner's identity is more than pace or distance.Many runners hold onto outdated versions of themselves.Success should be measured in consistency, not just PBs.Letting go of goals can feel like losing identity.Adjusting goals can protect long-term performance.Expectations often misalign with current life circumstances.Enjoyment in running should be prioritized.Health challenges can shift running goals significantly.Right now goals are grounded in current reality.Real strength in running comes from adaptability.Chapters00:00 Exploring Runner's Identity02:22 The Impact of Past Performance on Current Identity07:13 Shifting Goals and Embracing Change12:30 Life Changes and Identity Shifts in Runners15:02 Realizing Goals No Longer Fit Life17:33 Letting Go of Goals Without Failure22:40 Long-Term Goals and Recovery23:32 Blame and Expectations in Running24:03 Understanding Body Responses and Expectations26:00 Setting Realistic Goals28:21 Defining Right Now Goals30:57 Identifying Warning Signs in Training35:18 Redefining Ambition and Success36:28 Adjusting Goals for Long-Term Performance36:45 Fear of Letting Go of Old GoalsSend us Fan Mail

In this episode, Rochelle and Sarah introduce Season Two of Runversation, focusing on the more human aspects of running, including the challenges and realities that runners face. They discuss the importance of resetting expectations, the non-linear nature of progress, and the need for honest conversations about running experiences. The episode also reflects on the highlights of Season One and sets the tone for the upcoming season, emphasizing community and shared experiences in the running journey.takeawaysThis season will be more about training and honesty.Runners often face doubts and challenges beyond PBs.Expectations in running are not always linear.Progress can include setbacks and flare-ups.It's important to talk about the human side of running.Fewer answers and more questions will be explored this season.Community and shared experiences are vital in running.Reflections on past episodes can inspire future growth.The journey of running is not just about performance.Honesty and grounded conversations will define this season.Send us Fan Mail

The conversation revolves around the experiences and insights of runners on race day, focusing on their mental and emotional preparations, routines, and the importance of managing expectations. Rochelle, Stevie and Sarah share personal anecdotes, discuss the significance of overcoming nerves, and provide valuable takeaways for future runners, emphasizing the importance of a positive mindset and the community support among runners.TakeawaysIt's important to manage pre-race anxiety to perform well.Having a routine helps in feeling prepared and confident.Nerves can be a sign of care and commitment to the race.Setting no expectations can lead to a more enjoyable experience.Community support among runners enhances the race experience.Mental preparation is as crucial as physical training.Reflecting on past races can help improve future performances.Controlling what you can on race day is essential.Positive self-talk can significantly impact race outcomes.Celebrating small victories during training builds confidence.Send us Fan Mail

In this episode, Stevie shares her journey leading up to her first marathon, discussing the mix of excitement and nerves as race week approaches. The conversation delves into the challenges of tapering, the importance of trusting the training process, and the mental aspects of preparing for race day. Stevie reflects on her training block, the lessons learned, and how she has grown in confidence and resilience. The discussion also covers the significance of having a race plan and the strategies to stay focused and present during the marathon. Ultimately, Stevie expresses pride in her consistent training and the support from her family, emphasizing the personal growth experienced throughout this journey.TakeawaysRace week brings a mix of excitement and nerves.Tapering is a crucial phase that can be challenging.Trusting the training process is essential for confidence.Reflecting on the training block reveals personal growth.Building a race plan helps manage expectations and effort.Mindset is key to overcoming challenges during the race.It's important to focus on the present during the marathon.Celebrating small victories boosts confidence.Family support adds motivation and joy to the journey.Running is not just about the finish line, but the entire experience.Chapters00:00 Race Week Excitement and Nerves02:28 Tapering: Coping with Reduced Training06:43 Reflecting on the Training Block09:57 Building a Race Plan13:58 Overcoming Challenges in Training16:46 Celebrating the Journey and AchievementsrMrznsyPXRaM5pswK01WSend us Fan Mail

In this episode of Runversation, Rochelle and Matt Di Masi chat with marathon runner Josh Izewski about his experiences training through harsh winter conditions, his performance journey, and the lessons he's learned along the way. Josh shares insights on the mental toughness required for running, the importance of setting goals, and advice for both first-time and seasoned marathon runners. He emphasizes the significance of enjoying the process and the community aspect of running, while also discussing the challenges and triumphs that come with the sport.TakeawaysJosh Izewski is a professional marathon runner from North Carolina.Training in winter requires adaptation and mental toughness.Having a goal helps motivate runners to get out the door.Training blocks can be messy, but they can lead to great races.Discipline in training translates to discipline in life.It's important to not let highs and lows affect your mindset.Post-marathon blues can be challenging for runners.Each workout has a purpose, even if it's just for fun.Running fosters a strong sense of community among athletes.Experience changes how runners define success on race day.Chapters00:00 Introduction to Josh Izewski10:54 Performance Journey and Personal Records16:14 Lessons Learned from Training23:28 Common Mistakes for First-Time Runners29:01 Defining Success in RunningrMrznsyPXRaM5pswK01WSend us Fan Mail

In this conversation, Rochelle and Sarah explore the challenges runners face when it comes to taking rest days. They discuss the emotional and psychological impacts of rest, the identity crisis that can arise when runners are not training, and the cultural attitudes that often celebrate constant activity over necessary recovery. The discussion emphasizes the importance of reframing rest as a productive part of training, rather than a setback, and offers practical advice for runners to embrace rest as an essential component of their athletic journey.takeawaysRunners often struggle to take rest days despite knowing their importance.Rest days can expose underlying emotional issues that running helps manage.The identity of a runner can be tied to their training schedule.Fear of losing fitness can make rest feel uncomfortable.Cultural attitudes often celebrate more running, neglecting the value of rest.Experience helps runners learn when to prioritize rest over training.Rest should be viewed as an investment in long-term performance.Reframing rest as part of the training plan can reduce guilt.Acknowledging feelings of guilt about rest is a crucial step.Finding balance between training and recovery is essential for longevity.Send us Fan Mail

In this episode, Stevie and Rochelle dive into the realities of marathon training, sharing personal experiences and insights that go beyond race day. They discuss the often-overlooked aspects of training, such as the time commitment, the importance of recovery, and the emotional challenges that come with preparing for a marathon. Stevie reflects on how his perception of marathon training has evolved, emphasizing the need for strategic planning and the balance between running, work, and family life. The conversation highlights the significance of community support and the mental aspects of training, particularly as runners approach their long runs and navigate the ups and downs of their training journey.Throughout the episode, the trio emphasizes that marathon training is not just about physical endurance but also about mental resilience. They share practical tips for managing fatigue, staying motivated, and learning from both good and bad runs. The discussion serves as a reminder that every runner's journey is unique, and the emotional rollercoaster of training is a shared experience that can foster a sense of community among runners.Takeaways"It's not just about the running; it's also what you're doing in the kitchen.""No run is a wasted run; they all teach us something.""Every week you show up, you're building belief as much as fitness.""Trust the process, trust the plan.""Go easy on the easy days so you can work hard on the hard days."00:00 Introduction and Weekly Highlights02:05 Diving into Marathon Training Realities04:17 The Importance of Weekly Accumulation07:29 Midweek Mental Challenges10:59 Coping with Long Run Anxiety17:32 Emotional Aspects of Training24:08 Reflections on Marathon Training27:15 download.mp4Send us Fan Mail

This conversation delves into the complexities of athlete fatigue, recovery, and goal setting in running. Rochelle and Sarah discuss the importance of understanding normal fatigue versus serious fatigue, the significance of setting realistic and meaningful goals, and the necessity of listening to one's body to prevent injuries. They emphasize redefining success beyond personal bests and the importance of balancing ambition with enjoyment in running, especially as athletes age. The discussion also highlights the need for patience and adaptability in training, particularly when returning to running after a break or injury.TakeawaysHealthy training should fit into life without complicating it.You should never be chasing how someone else achieves it.Normal fatigue is still quite hard but manageable.It's not just about personal bests; enjoyment matters too.Goals should enhance life, not compete with it.You will end up taking longer off if you ignore your body.Ambition should not come with strict deadlines.As we age, we need to move the goalposts for our running.Listening to your body is crucial for long-term success.Red flags for injury include night pain and sharp localized pain.Chapters00:00 Introduction to Running Goals02:53 Understanding SMART Goals08:06 The Importance of Personal Meaning in Goals10:59 Balancing Ambition and Sustainability13:16 The Impact of Goal Setting on Injury Rates15:40 Understanding Fitness and Durability18:28 Navigating Overuse Injuries in Runners20:50 The Role of Age in Running Performance23:58 Collagen and Its Importance for Runners26:45 Evolving Coaching Philosophies for Older Runners29:10 Setting Realistic Goals for Aging Runners31:21 The Importance of Trusting the Process34:13 Adapting Goals for Longevity in Running36:44 Recognizing Warning Signs of Overuse Injuries38:27 Understanding Pain and Load Management42:07 Redefining Success in Running45:03 The Importance of Rest and RecoverySend us Fan Mail

In this engaging conversation, Stevie and Rochelle discuss their experiences with marathon training, including the challenges of balancing family life, managing injuries, and the mental strategies that help them stay focused. They share personal anecdotes from their first marathons, the importance of proper training, and the lessons learned along the way. The discussion also touches on the significance of community in running and the need for self-care as a parent. Overall, the conversation provides valuable insights for both seasoned runners and those preparing for their first marathon.takeawaysStevie is preparing for her first marathon after overcoming a stress fracture.Rochelle emphasizes the importance of enjoying the journey of marathon training.Both speakers highlight the need for proper injury management and recovery.Time management is crucial for balancing running with family responsibilities.Mental strategies play a significant role in overcoming challenges during training.Community support is vital for motivation and accountability in running.Listening to your body is essential for preventing injuries.Setting realistic goals can help reduce pressure during training.Nutrition and hydration are key components of successful marathon training.It's important to find joy in running and not let external pressures dictate your experience.Send us Fan Mail

In this episode of Runversation, hosts Rochelle welcomes physiotherapist Sarah Denford, who specializes in helping runners and athletes maintain their health and performance. They discuss Sarah's journey into physiotherapy, her work with elite athletes, the importance of recovery and nutrition, and the community aspect of running. The conversation also touches on common mistakes runners make, the inspiration drawn from older athletes, and concludes with a quickfire round of questions.takeawaysSarah Denford emphasizes the importance of injury prevention for runners.Runners often change too many variables at once, leading to injuries.Community plays a significant role in a runner's journey.Recovery and nutrition are crucial for performance, especially for elite athletes.Older athletes can inspire younger generations with their achievements.Gradual progression in training is essential for longevity in running.Sleep is a fundamental aspect of recovery that shouldn't be overlooked.Strength training should complement running to build capacity.Runners should focus on maintaining independence as they age.Running can be an expensive sport, but the community aspect makes it worthwhile.Send us Fan Mail

In this episode of Runversation, hosts Rochelle welcome Stevie as a new co-host. They explore Stevie's journey as a runner and coach, discussing her experiences, challenges, and the joy of helping others in their running journeys. The conversation delves into the importance of mindset, the balance of life and training, and the role of community in running. Stevie shares her insights on coaching, the significance of long runs, and the impact of tools like Strava on runners' mentalities. The episode concludes with light-hearted quickfire questions, revealing personal preferences and fun anecdotes.takeawaysStevie brings a wealth of experience to the podcast.Running serves as a personal escape for Stevie.Training for a marathon involves more than just running.Coaching is influenced by personal experiences and challenges.Community plays a vital role in the running experience.Progression and mindset are key in coaching runners.Every runner's journey is unique and should be respected.Strava can be a double-edged sword for runners.Balancing life and training is essential for success.Coaching should be tailored to individual lifestyles and goals.Send us Fan Mail

In this conversation, Rochelle and Kate explore the multifaceted topic of running fatigue, discussing both mental and physical strategies to combat it. They delve into the importance of nutrition, hydration, and strength training, as well as the role of super shoes in enhancing performance. The discussion emphasizes the need for runners to understand their bodies, adapt their training, and maintain a positive mindset to overcome challenges during runs.TakeawaysMental fatigue can significantly impact running performance.Breaking down runs into manageable segments can help combat fatigue.Nutrition and hydration are crucial for endurance athletes.Strength training can improve running economy and reduce fatigue.Super shoes can enhance performance for many runners.It's important to find a fueling strategy that works for you.Mindset plays a key role in overcoming running challenges.Understanding your body's weaknesses can help improve performance.Regularly practicing race nutrition during training is essential.Embracing the struggle during runs can lead to personal growth. Send us Fan Mail

It has been a minute, but we are back! Rochelle finally tells Kate what she saw on her run 4 weeks ago. Kate asks Rochelle all about the Singapore running festival. We chat about Rochelle's success overseas in the 10km event. Kate shares what see saw over the weekend from her front yard. Busso Ironman was a hit. Plus, we got a little inspired about the women's national marathon record being broken by Jess Stenson.  Send us Fan Mail

Rochelle kicks off with a truly wild “What I Saw On My Run” — a woman taking her birds for a walk… in a backpack. From there, the chat shifts to something every runner knows too well: the emotional rollercoaster that hits in the first 20 minutes after a race. Kate and Rochelle unpack how quickly we judge ourselves, the importance of not letting post-race adrenaline write your race report, and why comparing your current self to your 2019 self (or anyone else) is a fast track to misery.Kate opens up about her Abu Dhabi marathon lessons, Rochelle shares her Singapore 10K mindset reset, and together they explore how failure teaches us more than perfect races ever could. Then, Kate gets nerdy about the “forgotten half” of the core — your back — explaining why strong erector spinae matter for running economy and how to train them with two simple, brutal-but-brilliant exercises (spoiler: the reverse plank will hurt your soul).It’s equal parts relatable runner therapy, science-backed strength chat, and the usual dose of laughs — including painted-on abs, missed high-fives, and an unexpected Backstreet Boys cameo.Send us Fan Mail

From snakes on the trail to four adults on one e-scooter, this episode sprints straight into the question every runner asks mid-long run: where do I put all my stuff? Kate and Rochelle are joined by their better (?) halves, Nick and Matt, to road-test what actually works for real runs—not just brand photos. We cover singlets vs tees, why airy fabrics beat “sweaty cling,” the high-waist compression vs tummy-comfort trade-off, and smart carry solutions for phone/keys/gels/water: half-tights with deep side pockets, zippered back pockets, sports bras with secure phone sleeves, and the surprisingly brilliant reflective vest phone stash. We get nerdy on ventilation and evaporation for hot races, socks (ultra-thin vs plush, blister resistance, quarter length for the win), sunnies that don’t bounce or fog, and hats with built-in sunglass docks.2nu code 2NUXPRRUN20 - 20% off for all items (including Outlet items)Talked about items:-Li Ning professional running compression pants men’s tight short -Nike Womens Swift Dri-FIT High Rise 4 Inch Tight Pocket Running- WYN WOMEN'S ON CALL BRA - BLACK- Balega Hidden comfort socks, silver blisters resistant socks. - 2nu pink boss fancy and Venti air. - 2nu running hat- LNDR Femme Fatale Long Line Bra & Pro Short- Muscle republic Luxe midrift tank & Lux v2 shortsSponsored by 2nu Vision (floating, ventilated performance sunglasses). and a giveaway at our Busselton Bay Shakeout Run in February. Hit follow, share your gear hacks with us on IG, and stay tuned—back & core strength lands next episode.Send us Fan Mail

This week on Runversation, Rochelle and Kate dive into one of the most important conversations for any runner - staying safe when running alone.Prompted by a recent news story where a woman was followed and chased while out walking her dog, the girls unpack how to stay alert, prepared, and confident when heading out solo - whether it’s on trails, through bushlands, or in your local park.They cover everything from:Pre-run safety habits that actually matterSimple gear that can keep you visible and protectedHow to trust your gut when something feels offThe balance between enjoying solo runs and staying connectedAnd because it wouldn’t be Runversation without a tangent, the chat takes a sweet turn into the world of honey water.Is it the next natural sports drink? How do runners use it? And does it really work mid or post-run?It’s an episode about empowerment, awareness, and a little bit of fuel talk - keeping you safe and hydrated on the run.Tune in, share it with a running mate, and let’s keep the conversation (and the trails) safe for everyone.Send us Fan Mail

In this episode of Runversation, hosts Rochelle and Kate chat with sports commentator Kath about her journey into marathon running. Kath shares her experiences balancing a busy work life with training, the importance of nutrition, and the emotional rollercoaster of race day. She reflects on her debut marathon, the challenges she faced, and the joy of completing the race. The conversation also touches on future running plans and the significance of having a supportive community in the running world.Send us Fan Mail

🎙️ This week on Runversation we sit down with runner, coach, and social media powerhouse Nick Bester for a chat that dives deep into the highs, lows, and everything in between of the running world.From chasing a sub-2:20 marathon to coaching others toward their own breakthroughs, Nick opens up about the mental game behind performance, the pressure of always being “on,” and what it’s really like to live part of your running life online.We talk about the joy in training for the sake of movement, not just medals, the boom of social media in running, and how to stay grounded while sharing your journey with thousands.This one’s equal parts honest, inspiring, and laugh-out-loud relatable - a reminder that the best part of running isn’t just the race, it’s everything it teaches you along the way.Send us Fan Mail

🎙️ Can runners really have it both ways - mileage and strength? In this episode, Rochelle dives into the endurance side (run load, economy, hills, drills, long run structure) while Kate breaks down the strength science (capacity, tendon and bone health, plyos, eccentric prep, smart scheduling).Together, we show how these two worlds don’t compete — they complete each other. From injury prevention and performance gains, to hill resilience and weekly planning, we break down how load and capacity marry up in the real world.We wrap it up with some rapid-fire myth busting: 💥 Does lifting make you bulky? 💥 Should you ever strength train on rest days? 💥 Is soreness the sign of progress?This one’s all about building the runner who can go the distance - stronger, faster, and more resilient.Send us Fan Mail

🎙️ This week, we had the privilege of having Craig Alexander, a three-time Ironman World Champion, two-time 70.3 World Champion and humble family man share his journey from professional athlete to life after the profession. He discusses the challenges of transitioning from a competitive sports career, the importance of maintaining a balance between family life and training, and how the pandemic impacted his routine. Craig emphasizes the significance of community, connection, and giving back through charitable work, while also exploring new ventures in businesses and supporting young athletes. His insights provide a refreshing perspective on life after sports, highlighting the joy of staying active and involved in the endurance community.Code for 15% off Training House - PRRUN15 https://traininghouse.shop/00:00Introduction to Endurance Royalty02:53Life After Professional Sports05:38Transitioning from Racing to Family Life08:20Finding Purpose Beyond Competition11:04The Impact of the Pandemic on Athletes13:52Maintaining an Athlete's Identity16:42Exploring New Avenues and Opportunities19:31Involvement in Charitable Work22:24Creating a Supportive Environment for Athletes25:17The Role of Mentorship in Sports27:53Future Endeavors and Projects35:05Supporting Athletes: The Importance of Community41:19Training House: A New Venture44:52Life Beyond Sports: Finding Balance46:38Quickfire Round: Insights and Favorites54:10Inspiring Athletes: Lessons from the Field56:35Balancing Family and Sport: A Personal JourneySend us Fan Mail

Would you trust your next PB to a $12 pair of ‘elite carbon shoes’ from Temu? 👟😂 In this week’s Runversation, we go full guinea pig - ordering budget-friendly (and slightly terrifying) running fits, trying them on, and giving our brutally honest reviews.Then we shift gears into recovery: (17:50) what actually helps, what’s just Instagram noise, and which myths need to be binned once and for all.Fun, fashion (if you can call it that), and facts, all at conversational pace. 🎧Send us Fan Mail

In this episode of Runversation, Rochelle and Kate take on a classic runner’s debate—treadmill running versus outdoor running. We break down the key differences, explore the common myths (no, the treadmill isn’t “cheating”), and chat about why your watch never quite matches the numbers on the treadmill.We cover:1. The five biggest differences between running indoors and outside2. Why your watch and treadmill don’t agree3. Popular treadmill myths—and the truth behind them4. How to make treadmill training work for you without losing outdoor fitnessSend us Fan Mail

🎙️This week we unpack all the excitement from the Sydney Marathon weekend with special guest Sharon Johnson. From the buzz on the start line to the finish line emotions, we dive deep into the moments that defined this year’s race.In this episode we chat about: 🏃‍♀️Sharon’s Sydney Marathon experience and reflections 🌏The race’s growing reputation on the global stage 🧠The mental and physical challenges that marathoners face 🏆What did Rochelle win? Whether you were out there pounding the pavement, cheering from the sidelines, or planning to take on Sydney in the future, this episode brings you inside the marathon magic.Send us Fan Mail

This week on Runversation, we sat down on the couch with none other than Phil Gore. While wearing pedi foot masks (yes, really!), we dove into his incredible ultra-running journey, his unique foot care routine, and his deep love for running. Of course, true to Runversation style, we went off on plenty of random tangents too.A mix of laughs, insights, and stories you won’t want to miss—this episode is as real and raw as it gets.Links to Phil's go-to's:https://squirrelsnutbutter.com.au/https://creeperssocks.com.au/https://tarkine.com/Foot masks: https://scholl.com.au/products/scholl-expertcare-pedimask-triple-oilSend us Fan Mail

In this episode of Runversation, we dive into taper week - the part of training that drives runners a little mad. Rochelle and Kate unpack what tapering is, why it feels so mentally tough, and how to handle the doubts, phantom pains, and restlessness that come with it. They share practical tips, real runner stories, and science backed insight on why less really is more in the final weeks before race day.Send us Fan Mail

🎙️Episode 3: Does Your Coach Need to Have Done It Themselves?  🏃‍♀️💬Episode 3:Would you pay a hustler? In this episode, we dive into a hot topic: Would you pay someone to coach you who hasn’t run the distance you’re chasing or doesn’t have an accreditation? Rochelle and Kate unpack the pros, cons, and myths around what really matters when it comes to choosing the right coach.Plus, Kate takes the mic for her very own segment, Miles of Insight, and Rochelle shares something she spotted on her run that you won’t want to miss.Whether you’re team “experience is everything” or “results speak louder,” this conversation will have you rethinking how you define a great coachSend us Fan Mail

🎙️Episode 2: Let’s Talk Stress – Peeling Back the Layers 🧠 💥In this episode of Runversation, we dive deep into the topic of stress — and not just the surface stuff.Rochelle and Kate explore the hidden layers of stress that runners (and humans!) carry, how it impacts performance, motivation, sleep, recovery… and everything in between. We unpack the difference between physical, emotional, and mental stress, and chat about how sometimes it’s not “just the training” that’s making you tired.Whether you're feeling flat, overwhelmed, or just not yourself – this episode helps you tune in and take a step back.Run with us as we get real, relatable, and reflective.Send us Fan Mail

🎙️Episode 1: Welcome to Runversation with Rochelle & Kate! 🏃‍♀️💬In our very first episode of Runversation, meet your hosts — Rochelle, a marathon coach and Aussie rep at the IAAF World Championships, and Kate, a Strength Coach, Sport Scientist, Physio, and PhD powerhouse.We dive into why we started Runversation, what you can expect from each episode, and how we plan to bring a fresh (and sometimes cheeky) perspective to the running world. From training tips and race prep to injury prevention and real talk about the highs and lows of running — this is your new go-to podcast for conversational-paced inspiration.Grab your headphones, lace up, and join the Runversation. Let’s get running. 💥 Send us Fan Mail