Your Running Coach with GMacSpurr

Why are you not getting faster - despite running consistently and pushing yourself every week?If you’ve ever felt like slowing down means losing progress, or that every run needs to feel hard to “count”, this episode is for you.In this episode of Your Running Coach with GMacSpurr, Coach G breaks down one of the most common beliefs holding runners back: that running hard all the time is the key to getting faster. The truth? This mindset is often the exact reason you feel stuck, plateaued, or constantly fatigued.You’ll learn:Why running every session at a moderate-to-hard effort is limiting your progressHow the belief “harder = better” is quietly sabotaging your speedThe mindset shift that allows you to train smarter, recover better, and actually improve your performanceHow to redefine “hard work” in a way that supports long-term running successThis isn’t about adding more mileage or pushing even harder - it’s about changing how you think about your training so your effort finally pays off.If you’re tired of working hard without seeing results, this episode will help you break out of that cycle and start running with more clarity, confidence, and purpose.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

What does consistency in running actually mean - and is your current definition setting you up to fail?In this episode of Your Running Coach with GMacSpurr, Gillian breaks down the all-or-nothing mindset that keeps so many runners stuck in cycles of burnout, missed runs, and starting over. If you’ve ever felt like you’re “not consistent enough”, this conversation will challenge that belief.You’ll learn why consistency isn’t about perfect weeks or rigid plans - but about staying connected to running, even when life gets messy. This episode introduces a more flexible, realistic approach that helps you build long-term progress without the pressure.We also explore how your identity as a runner shapes your habits, and why the ability to keep coming back matters more than never missing a session.If you’re ready to rethink consistency and create a more sustainable relationship with running, this episode is for you.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Do negative thoughts creep in during your runs or races, making you question your abilities or wish the run was over?In this episode of Your Running Coach with GMacSpurr, Gillian (aka Coach G) breaks down why these mental hurdles happen and she shares practical tools to take back control of your running mindset.From reframing your thoughts to staying present with process focus, and using gratitude to reset your brain, you’ll learn actionable strategies to stay strong, confident, and focused - no matter how tough the run gets.Plus, she demonstrates a coaching approach you can use on yourself or with a running buddy, and provides 5 journal prompts to strengthen your mental game.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, running mindset coach Gillian shares a personal story about the mental chatter that almost stopped her from lacing up this morning - and how she overcame it.If you’ve ever found yourself making excuses to skip a run, this episode will help you understand why it’s not about forcing yourself through resistance but about building trust with your body.Discover actionable tips for pushing past mental barriers, strengthening your mindset, and following through on your running goals.Tune in to learn how to make your running mindset work for you and create lasting change with every step you take.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Running with endometriosis isn’t talked about enough - especially when it comes to how to actually balance training, recovery, and your mindset.In this episode, Coach G shares her personal experience of running with endometriosis, along with what she's learnt about adapting training, managing energy, and staying consistent without pushing your body to the point of burnout.In this episode we'll cover:Why traditional training plans don’t always work with endometriosisHow to adjust your running around your cycle, energy, and symptomsThe mindset shifts that help you stay consistent (even when things feel hard)What to do when your body says “no”If you’re a runner navigating endometriosis - whether you’ve been diagnosed, are recovering from surgery, or are trying to figure out what works for your body - this episode will help you feel less alone and give you a new way to approach your running.This isn’t about pushing through. It’s about learning how to work with your body so you can keep running long-term.If you have questions after listening, feel free to reach out or book a consult call.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

You’re not bored with running.You’re disconnected from it.In this episode of Your Running Coach with GMacSpurr, Coach G is going beyond surface-level fixes and getting into what boredom on your runs is really telling you. Because it’s not about needing a new playlist, a new route, or more motivation. It’s about your level of engagement, your identity as a runner, and your ability to stay present when there’s nothing to distract you.We explore:Why boredom is actually a diagnostic signal (not a problem)How distraction is keeping you stuck at your current levelThe difference between running through your sessions vs being fully in themThe mental skill most runners have never been taught - and why it mattersPlus, Coach G will walk you through a simple in-run mental protocol you can start using immediately to shift your focus and reconnect with your running.If your runs have been feeling flat, forced, or just a bit “meh” lately… this is the episode that will change how you see them completely.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

From Spiralling to Steady: How to Run Strong When Your Inner Critic Takes OverWhen pressure rises, logic disappears - and your inner critic gets loud.This session breaks down why self-talk collapses under stress and how emotional regulation (not positive thinking) creates steadier, more reliable performance.We’ll explore:Why "just think positive" doesn’t work mid-runThe role of the nervous system in mental toughnessHow to stay grounded when it matters mostLinks:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Struggling to stay consistent with your running when life gets busy?In this episode, Coach G is sharing a real, behind-the-scenes moment of what it looks like to keep showing up for your running - even when everything feels overwhelming.If you’ve ever felt like skipping runs, falling off track, or thinking “what’s the point if I can’t do it properly?” - this is for you.We’re talking about:why your running is often the first thing to drop when life gets fullhow all-or-nothing thinking is quietly sabotaging your consistencyand the mindset shift that helps you stay on track, even in messy, real-life weeksThis episode will help you stop chasing perfect training weeks and start building real, sustainable running consistency - the kind that actually supports your goals long-term.If you want to feel more in control of your running, build self-trust, and stay consistent without burning out…this is a powerful place to start.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G unpacks one of the most common frustrations runners face: doing everything right in training…but still not hitting a PB.If you’ve ever felt stuck just short of your next breakthrough - consistently training, showing up, ticking the right boxes - yet not seeing the result you know you’re capable of, this episode will help you understand why.Coach G takes you inside a coach conversation with a runner chasing a half marathon PB, revealing the deeper reason performance plateaus happen - and why it’s often not about your training plan or nutrition.This episode explores:Why runners get stuck just below their PB despite consistent trainingThe hidden role of identity in running performanceHow self-talk and mental patterns show up during key race momentsWhy chasing a time goal can actually hold you backHow to start building the mindset needed to break throughYou’ll also be guided through a series of powerful journal prompts to help you reflect on your own running identity, your response to pressure, and what might be keeping you stuck.If you’re ready to stop repeating the same results and finally break through your PB barrier, this episode will give you a new way to think about your training - and yourself as a runner.Work with Coach G: If this episode resonates, you can book a free consultation call with Coach G via the link in the show notes to explore how The Runner Identity Project can help you build self-trust, shift your mindset, and execute when it matters most.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Have you ever talked yourself out of trying something before you even start?In this episode, Coach G shares her first ever wild water swim at an International Women’s Day event - and how the biggest barrier wasn’t the freezing water, but the story her brain was telling her beforehand.Because this is something she sees all the time with runners and women getting back into movement. We create a narrative about how something will go - whether that’s joining a running club, signing up for a race, or starting exercise again - before we’ve even tried.In this episode we explore:Why our brains create “pre-start stories” before new challengesHow fear of judgement can hold us back from trying something newWhy confidence comes after experience, not beforeHow small decisions to show up help build self-trustCoach G also shares how the 31x31: 31 Days to Building Self-Trust challenge helps people rebuild trust in their bodies through simple daily movement.Sometimes the hardest step isn’t the workout or the race.It’s simply deciding to begin.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

When life gets busy and running takes a back seat, how do you protect your mindset?In this episode, Coach G is sharing a personal update on pausing her own ultramarathon training and the mindset shifts that stopped her spiralling about missed mileage, lost fitness, or what it “means” about her as a runner.She’ll talk about runner identity, handling time off training, building flexibility into your training cycle, and how to stay connected to running - even when you’re not logging kilometres.If you’ve ever felt guilty for missing runs or worried that a break will ruin your progress, this episode will help you reframe the pause and come back stronger - mentally and physically.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Running more doesn’t automatically make you faster.If you’ve been increasing your mileage, adding speed sessions, and staying consistent - but your pace still isn’t shifting - this episode will help you understand why.We’re unpacking one of the most common frustrations experienced runners Google:Why am I running more but not getting faster?Why does my pace feel harder even though I’m fitter?Am I overtraining or underperforming?The answer isn’t laziness - and it isn’t always “do more.”In this episode, Coach G explains why progress doesn’t come from piling on more kilometres, but from how well your body absorbs the work you’re already doing. She'll talk about cumulative stress, nervous system overload, recovery, fueling, and why pace often improves when pressure reduces.You’ll learn:Why training stress, life stress, and work stress all land in the same “bucket”How cumulative fatigue affects pace, heart rate, and perceived effortWhy experienced runners can feel stuck despite being consistentThe role of recovery in performance adaptation (especially over 40)How mental pressure and self-judgement quietly slow you downPractical questions to assess whether you need more volume - or more clarityIf you’re a committed runner who trains consistently but feels plateaued, heavy-legged, or frustrated by stagnant race times, this conversation will give you a smarter, calmer way forward.This is the layer most runners are never taught - the mindset, nervous system, and identity side of performance.If this resonates, you’ll love the work we do inside The Runner Identity Project (TRIP) - a 3-month running mindset coaching experience for runners who want aligned, confident, sustainable performance without burning out.Follow the podcast so you don’t miss an episode, and if this helped, share it with a training partner who needs to hear it.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Are you struggling to feel confident in your running? Or maybe you’ve lost touch with why you started in the first place?In this episode, Coach G guides you through a powerful mindset exercise to reconnect with your running self and step into the runner you’re becoming.We’ll explore:How to honour the runner you’ve been - reflecting on past races, training, and the mental, physical, and emotional challenges you’ve overcome.How to define the runner you want to be, so every run feels intentional, confident, and aligned with your goals.The transformative power of “I am…” statements to rewire your mindset, reinforce your identity, and move with purpose.Simple exercises and journal prompts to connect past, present, and future runner selves.Whether you’re a beginner, a returning runner, or a seasoned athlete, this episode helps you shift from chasing pace or medals to cultivating presence, resilience, and joy in every step.Subscribe and listen weekly for mindset strategies, confidence boosts, and practical tools to help you run stronger, smarter, and more intentionally.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Have you ever been out on a run feeling strong, steady, and totally in control…until you looked at your watch, and suddenly everything fell apart?In this episode, Coach G is unpacking why you can’t hold a pace that physically feels fine, and how your watch - pace, heart rate, and all those numbers - might be quietly sabotaging your confidence and performance. If you’ve ever thought “I was feeling totally fine until I looked at my watch”, this conversation will hit home.You’ll hear a real coaching story from a runner who felt fit, capable, and experienced - yet consistently backed off the moment the data appeared. We’ll explore why this isn’t a fitness issue, but a mindset and perception-of-effort problem, and how outsourcing trust to your watch can trigger tension, panic, and self-doubt mid-run - even when your body is more than capable.In this episode, we’ll talk about:Why you struggle to hold pace even when running feels comfortableHow pace and heart rate data can hijack confidence and decision-makingThe difference between capacity and perceived effortSimple mindset shifts to stop your watch dictating your runHow to rebuild trust in your body and enjoy stronger, more confident pacingThis isn’t about ditching data - it’s about changing your relationship with it. Because the strongest runners don’t need permission from a device. They lead from embodied trust and integrate the numbers after the run, not during it.If this episode makes you realise “wow… this isn’t about my legs at all”, then you’ll love the deeper identity and mindset work inside The Runner Identity Project, where we help runners rebuild confidence, trust their effort, and stop self-sabotaging when it matters most.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Feeling tense, stuck in your head, or disconnected from running? This guided runner visualisation is designed to help you slow down, reset your nervous system, and reconnect with calm confidence and trust in yourself as a runner.In this episode, running mindset coach Gillian (Coach G) leads you through a gentle visualisation to quiet overthinking, release pressure, and return to running without pace, performance, or comparison. There’s no teaching, no advice, and nothing to “get right” - just space to breathe, move, and remember that you already belong as a runner.This episode is perfect to listen to:Before a run when your mind feels loudDuring an easy run (with safety in mind)After a tough training session or stressful dayWhen confidence feels shaky and you want to reconnect with trustYou’ll be guided to:Let go of performance pressure and self-judgementReconnect with your body’s natural rhythmBuild calm, grounded confidence (not hype or force)Strengthen trust in yourself as a runnerWhether you’re returning to running, navigating a mental block, or simply craving a calmer relationship with the sport, this visualisation will help you run your own way - with steadiness, presence, and self-trust.Save this episode and return to it anytime you need grounding, reassurance, or a reminder that you don’t need to earn your runner identity.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this final episode of the year, we’re slowing down, breathing out, and reflecting on the year we’ve run - literally and figuratively. Whether you’re a seasoned runner, a returning runner, or someone who wants to reconnect with your running identity, this powerful year-end reflection will help you step into 2026 with clarity, purpose, and joy.Inside the episode, you'll learn how to reflect on your running year, what habits and beliefs are worth carrying into the new season, and how to set race goals that actually excite you. We explore mindset, motivation, identity, and what it really means to run with intention - not pressure.If you’re ready to set meaningful, aligned running goals for the new year, this episode is your running reset.In this episode you’ll explore:How to reflect on your running year with honesty + compassionWhat habits, mindsets, and routines are worth keepingWhat to leave behind before you enter a new training cycleHow to set goals that light you upThe difference between performance goals, identity goals + joy-goalsA simple structure for planning your 2026 running seasonIf this episode sparks something in you, screenshot + share it, send it to a running friend, or send a DM to @GMacSpurrCoaching with your goals for the new year - Coach G would love to cheer you on.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Ever had a run that feels heavier, louder, and more effortful than it should? In this episode, Coach G breaks down why runs can feel “off” and how to respond like a runner who trains with identity, strategy, and self-awareness.We explore both physically hard runs and mentally hard runs. You’ll learn how to respond in the moment, adjust with intelligence, and debrief afterward so your future runs benefit instead of spiral.Plus, we dive into advanced insights most runners never hear: how your nervous system interprets stress as fatigue, why your brain’s pace template doesn’t automatically recalibrate for conditions, and how elite runners extract lessons from every challenging run.If you want to run with more confidence, clarity, and control - and transform “hard runs” into powerful learning opportunities - this episode is for you.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Getting back into running after time away can feel frustrating - especially when your brain remembers the runner you used to be, but your body isn’t quite there yet. In this episode, Coach G unpacks why running places a unique load on your body (even if you’ve been doing plenty of other exercise) and how this mismatch can lead to pushing too hard, too soon.You’ll learn what’s really driving that urge to “go all in”, why it often leads to aches, setbacks, or losing confidence, and how to rebuild your running base in a way that feels good, sustainable, and aligned with the season of life you’re in. Coach G will explore practical strategies to prevent the start-stop cycle, reconnect with your runner identity, and rebuild strength, consistency, and joy - without burning out.If you’re a woman in your 40s or 50s navigating perimenopause, pressure, perfectionism, or a demanding career, this episode will help you understand your body better and train with more compassion, clarity, and ease.Ready for support on your running mindset journey? Inside The Runner Identity Project, you’ll learn the tools to run with confidence, self-trust, and a grounded plan that actually works for your life.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G (aka Gillian) shares the honest story behind how she almost never started this podcast - and the mindset shift that finally got her moving.If you’ve ever put off a running goal, a movement routine, or something you’ve always wanted to do because you didn’t feel “ready,” this episode is for you.Gillian dives into:Why waiting for the “perfect moment” keeps runners stuckHow taking imperfect action builds confidence and momentumThe mindset traps that stop runners from getting back into runningWhat 30+ episodes have taught her about resilience, self-trust, and starting smallListener-favourite episodes you might want to revisitYou’ll also get guided journal prompts to help you identify what’s been holding you back - and how to take your first step today.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Race-day nerves are real - and they can make or break your performance. If you’ve ever stood in the starting corral with your heart pounding, thinking “I’m not ready” or “What if I can’t do this?”, this episode is for you.In this episode of Master Your Mind on Race Day, running mindset coach Gillian shares practical, psychology-backed strategies to help you feel calm, confident, and mentally prepared before, during, and after your next race. Whether you’re running a 5K, half marathon, marathon, or your very first event, these tools will help you turn race anxiety into fuel - not fear.You’ll learn:How to manage pre-race nerves using proven mindset techniquesWhy visualisation and mantras are powerful tools for race-day successHow to reframe nerves as excitementThe mental strategies runners use during a race to stay focused and strongWhat to do after your race to grow, reflect, and build long-term confidencePlus, Gillian shares 9 powerful journal prompts to help you mentally prepare before race day and debrief intentionally afterward.If you want to stop letting nerves or self-doubt sabotage your running, this episode will help you build a stronger, calmer, more resilient mindset - so you can show up on race day ready to run your best.Work with Gillian:For deeper support, Gillian works 1:1 with runners who want personalised race-day mindset strategies and long-term confidence. And inside The Runner Identity Project (TRIP), she helps runners transform mindset blocks into clarity, resilience, and an unshakeable runner identity.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Are you doing all the right training - long runs, strength work, proper fueling - but still not hitting the race times you want? Often, it’s not more training that’s missing, but one small change that can make a big difference.In this episode of Your Running Coach with GMacSpurr, Coach G shares a real-life story about a tiny oversight that derailed her podcast posting schedule - and how it mirrors what happens for many runners on race day. She breaks down the six most common “one small things” that hold runners back.She also shares practical tips and journal prompts to help you uncover your own missing piece - so you can make small adjustments that lead to real performance gains without adding more stress or training volume.Whether you’re aiming for a sub-2 half marathon, a sub-4 marathon, or just want to finally feel confident on race day, this episode will help you spot the tiny details that can unlock your potential.Tune in and discover the small change that could transform your running results!Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Have you ever finished a run, hit all your targets, and still felt…nothing? That spark, the reason you started running in the first place, can fade - and when it does, running can start to feel like a chore rather than a source of energy and clarity.In this episode, Coach G is diving into why your “why” evolves over time, how performance-based thinking can quietly steal your joy, and why reconnecting with your purpose is the key to sustainable motivation. She shares mindset shifts, real-life examples, and practical reflection prompts to help you rediscover the energy, meaning, and alignment behind every run.Whether you’re chasing a big goal or simply want to love running again, this episode will help you reconnect with your “why” and make every run feel purposeful.Tune in to learn:Why your motivation naturally evolves over time and how to honour itHow to shift from outcome-focused running to identity-aligned runningSimple mindset strategies to reclaim joy, energy, and clarity in your trainingThis is the episode for runners ready to move beyond their watch data and reconnect with the part of running that truly matters: the part that fuels you from the inside out.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Have you ever signed up for a race thinking you’d just run for fun - only to feel that invisible pressure to hit a personal best? You’re not alone. In this episode, Coach G shares her personal story of signing up for a 5K at the Singapore Marathon with zero PB goals, and the mindset strategies she uses to let go of performance pressure and reconnect with running for pure enjoyment.We’ll dive into how to:Recognise the old “PB pressure” thoughts and stop them from hijacking your runsCreate goals that are about joy, presence, and consistency - not time or numbersUse simple mindset experiments to make training and racing more funBuild sustainable habits and confidence without chasing performanceIf you’re ready to step off the performance treadmill, enjoy running again, and run stronger, happier, and freer, this episode is for you.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Ever struggled to stay consistent, whether it’s with running, habits, or even recording a podcast? In this episode of Your Running Coach with GMacSpurr, Coach G gets real about what consistency actually looks like - and why it doesn’t have to be perfect to count.Using her own last-minute podcast recording as an example, Coach G explains how showing up imperfectly still moves you forward, and how small, honest actions build sustainable habits and confidence over time. She also shares practical reflection prompts to help you stay connected to your goals even when motivation is low, and explores why mindset shifts are often more important than sheer effort.This episode is perfect for runners who want to redefine consistency, honour their capacity, and keep making progress without burning out.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Today’s episode of Your Running Coach with GMacSpurr is a little different; it’s personal. Instead of lessons or coaching advice, Coach G opens up and shares her full running story from her first step to the ripple effect that changed her entire life.It all started with a simple New Year’s resolution that turned into something far more powerful. After moving from Scotland to Canada in 2014, Coach G was ready to meet a new version of herself. Inspired by the runners she saw out in the Toronto cold — no matter the weather — she laced up her old sneakers, threw on her “non-gear” gear, and began what would become one of the most defining journeys of her life.She takes you back to that first 5K, filled with nerves, self-doubt, and the feeling that she didn’t belong and shares the moment everything changed when she crossed the start line. That rush of confidence and belief in herself became the foundation for how she would approach every challenge afterward.Through her honest storytelling, Coach G reminds listeners that you don’t need to be perfect to start. You just need the courage to show up, even when it’s uncomfortable.This episode is a powerful reminder that one decision, one step, or one commitment can completely change your story, not just as a runner, but as a person.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

If you’ve ever caught yourself obsessing over your watch stats or feeling like every run has to “count,” this episode of Your Running Coach with GMacSpurr is your wake-up call. Coach G unpacks how perfectionism can quietly sneak into your running mindset, often disguised as ambition, drive, and goal setting. She explains why tying your worth as a runner to numbers - pace, distance, or progress charts - can actually drain your joy and shift your focus away from what really matters: how you feel and how you’re growing.Coach G reminds listeners that progress is bigger than pace, and that your watch can’t measure everything, like your emotional load, energy levels, or the courage it took to show up that day. You’ll learn how to identify what’s sucking your energy out of your runs, how to spot perfectionist tendencies when they creep in, and how to celebrate micro-wins instead of chasing constant improvement.In this episode, Coach G also walks through practical strategies to reframe perfectionist thinking, sharing how she personally reset her mindset by ditching her watch for a few runs and reconnecting with her love for running. As always, she closes with powerful journal prompts designed to help you explore balance, progress, and self-compassion on your own running journey.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Every runner has experienced it - that run that just felt bad. But was it really? In this episode of Your Running Coach with GMacSpurr, Coach G helps you reframe the concept of a “bad run” and teaches you how to train your mind to see it differently. Often, our brains are quick to slap a negative label on an experience - even if the thing that “ruined” the run was something tiny and insignificant.Coach G challenges you to get curious about what truly made the run feel bad, ask whether that thought is actually true, and consider how you’d respond if it were a friend’s run instead. By learning to separate fact from emotion and approaching your runs with a judgment-free, neutral perspective, you can reduce how often you view a run as “bad” in the first place.This episode also dives into the importance of controlling what you can and letting go of what you can’t, like weather, routes, or other variables. With practical scenarios, mindset shifts, and reframing techniques, Coach G shows you how every run — even the tough ones — can become a learning opportunity and a stepping stone toward becoming a more resilient runner.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G explores a side of running that doesn’t get talked about enough: the loneliness of long runs. We all imagine dreamy, cinematic miles filled with endorphins and flow but the reality is often different. Sometimes those long runs feel endless, quiet, and isolating, leaving you alone with nothing but your thoughts.But here’s the good news: loneliness isn’t a problem to solve, it’s a mental training ground. Coach G shares how these moments can become powerful opportunities to build mental resilience, practice race-day strategies, and truly learn about yourself as a runner. She offers practical ways to reframe the experience like making friends with your thoughts, dedicating each kilometer to someone you love, and transforming mental monotony into purpose.With personal stories, mindset shifts, and reflective journal prompts, this episode will help you embrace the solitude of the long run and use it to prepare for the real mental battles on race day.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G dives into the power of visualization in running and why it’s more than just motivational fluff. Visualization taps into your brain chemistry, helping you mentally prepare and physically perform at your best. But here’s the catch: most runners are visualizing the wrong things.Coach G explains the right and wrong ways to visualize the finish line, and why it can’t only be about race day glory, you need to focus on the details of the entire experience. She guides you through a practice visualization of the start line, showing how using your senses, creating mental “movie clips” of your future run, or even writing yourself a note can rewire your brain for success.Along the way, she shares her own story of training for her first marathon and the role visualization played in her journey. With practical strategies and reflective journal prompts, this episode gives you the tools to add visualization into your training and get one step closer to crossing your own finish line.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G unpacks the challenge of mental fatigue in running. That moment when your brain screams “stop” even though your body still has energy left. She explains why awareness of these thought patterns is a powerful first step and breaks down the 3 truths of mental fatigue, including the reminder that your brain’s number one job is to keep you safe. But safe doesn’t always mean stopping.Coach G shares how to build trust in your body, strategies to override mental limits, and how to expand your brain’s capacity over time. With practical tools like mantras, journaling, and documenting past successes, plus the importance of anchoring into your “powerful why,” this episode will help you train your mind to keep going when things get tough. As always, Coach G shares a personal running story and thoughtful journal prompts to help you build resilience proving that sometimes the strongest muscle you train is your mindset.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G dives into the often-overlooked emotional side of running: the post-race blues. That flat, lost feeling after crossing the finish line isn’t a sign that you’re broken it’s your brain doing what it naturally does.Coach G explains the 5 truths of the post-race blues, including the dopamine crash that happens when the chemical reward pipeline shuts off after a big event. She breaks down why this emotional dip is normal, how to navigate it, and how to use the downtime after your race to reset and refocus. From setting ABC goals to finding your next target, this episode will help you reframe the lull that comes after a big achievement and turn it into a season of growth.As always, Coach G shares thoughtful journal prompts and reflection strategies to help you move forward with purpose and momentum.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G explores the complex emotions that come with running injuries and how to reframe them as opportunities rather than setbacks. Injuries can bring disappointment, frustration, and fear of losing progress, but they can also be powerful teachers if you allow them to be.Coach G explains the difference between discomfort and pain, why pushing through injury isn’t bravery, and how listening to your body can ultimately make you a stronger, more resilient runner. Drawing from her own past as the “queen of injury,” she shares the lessons she’s learned about rest, recovery, and the hidden benefits of slowing down.This episode is packed with mindset shifts, including the reminder that rest is part of your training, and journal prompts like: “How can I redefine strength beyond pushing through?” If you’ve ever felt torn between stopping or pushing harder, this is your permission to pause and see the gift in doing so.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G unpacks one of the most common thoughts that stop runners before they even begin: “There’s no way I can do this.” Whether you’re starting your running journey or chasing a big new distance goal, doubt will almost always show up and the bigger the dream, the louder it gets.Coach G explores the mental side of setting bold running goals, why your brain often equates “new” with “danger,” and how to start building trust in yourself from the very first step. She breaks down three major thought traps that hold runners back, explains what “failure” really means (and doesn’t mean), and shares actionable strategies to reframe your mindset, including how to build micro confidence along the way.With journal prompts to help you flip the script on negative thoughts, this episode will inspire you to chase the dream in your heart because if it’s there, it’s meant for you to go after.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G tackles one of the toughest challenges runners face: injury. When pain knocks you off your feet, it’s not just a physical setback; it’s a mental and emotional battle too.Coach G shares why getting any pain or discomfort checked by a professional is essential, and how to spot early warning signs before they turn into something bigger. More importantly, she explores how to cope mentally during injury so you don’t lose your runner identity, motivation, or joy.Learn about the three mental stages many runners go through when they’re forced to pause, and how to keep your “running brain” engaged through visualization and simple mindset practices. With reflective journal prompts and a powerful reminder that your connection to running is just as important as your mileage, this episode helps you reframe injury time as a season of learning, not losing.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G challenges one of the most common beliefs in running: that a run only “counts” if it feels hard. From fitness culture to online trends, society has painted a picture that workouts need to be punishing to be effective, but that couldn’t be further from the truth. What if the real power of running came from letting it be easy, especially in the beginning? Coach G explores how effort and ease can work together, why “harder isn’t always better,” and the surprising benefits that come from running with less pressure. She shares clear scenarios on how to integrate more ease into your training, powerful journal prompts like “What would letting it be easy look like for me this week?”, and a personal story from her Toronto Women’s Race that sheds light on the importance of shifting this mindset. Whether you’re new to running or seasoned but stuck in the “it has to hurt” mentality, this episode is your reminder that easier doesn’t mean less effective; it means more sustainable, more enjoyable, and more freeing.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G debunks one of the most damaging myths in running culture: that you have to be fit to start running. If you've ever thought you need to "look like a runner" before you lace up, this conversation is for you. Coach G unpacks the toxic messages we absorb from fitness culture and reminds you that you are allowed to begin, exactly as you are today. She walks you through the common fears and doubts that show up at the beginning of a running journey, while offering powerful mindset shifts to help you start with confidence and compassion. Running isn’t about speed or stats, it’s about showing up with consistency and courage. With personal insights from her start in 2014, and journal prompts like “Where did I learn I need to be fit to be a runner?”, this episode will help you celebrate what your body can do now, not what it looks like. Because the start line doesn’t ask for perfection—it asks you to show up. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this empowering episode of Your Running Coach with GMacSpurr, Coach G breaks down a common mental hurdle for runners: the belief that taking a walk break means you’ve failed. If you've ever felt like you're not a "real runner" because you had to walk, this episode will challenge that narrative in all the right ways. Coach G explains how strategic walking can actually enhance your run training, support your nervous system, and reduce the risk of injury. She unpacks the pressures of perfectionism, societal expectations, and comparison culture that lead many runners to feel like they have to push nonstop. You’ll learn about the benefits of the run-walk method, why walking doesn’t make you weak, and how embracing walk breaks could lead to more enjoyment and longevity in your running journey. Coach G also shares a deeply personal story of how walking shaped her own running path and includes powerful journal prompts like: “Where did I first learn that stopping equals failure or not good enough?” This is your permission slip to redefine progress, one mindful step at a time. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G dives deep into the transformative power of running: how it shapes your identity, builds resilience, and makes you braver both on and off the road. Running isn’t about having the best shoes, gear, or stats; it’s about showing up consistently and becoming the kind of person who refuses to quit. But sometimes, the hardest part is battling your own “trickster brain,” the voice that tells you not to lace up. Coach G shares practical tips for overcoming mental blocks, redefining your running identity, and establishing lasting habits. With journal prompts like “What qualities does ‘runner me’ have that I admire?” this episode will inspire you to see running as a practice of becoming, not just a sport. Plus, Coach G shares details about her September running program—join the waitlist now to start your journey with support and guidance!Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this powerful episode of Your Running Coach with GMacSpurr, Coach G challenges a belief many runners silently carry: that running slower means you're failing. In a culture that glorifies speed and constant performance, it’s easy to internalize the idea that slower equals worse, but that mindset can be damaging to both your progress and your passion. Coach G unpacks why embracing slower runs is not only okay but essential for long-term growth, recovery, and joy in your running journey. She explores the hidden benefits of slowing down, from reducing burnout and injury risk to building lasting mental resilience. With a personal story, mindset shifts, and thoughtful journal prompts, this episode will help you detach your self-worth from your pace and reconnect with the reason you started running in the first place. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G dives into a challenge every runner faces at some point: when your mind gives up before your body does. Whether it’s boredom, anxiety, or mental fatigue that creeps in mid-run, it can feel frustrating and defeating. But here’s the truth—there’s nothing wrong with you. Your brain is wired to protect you, not necessarily to push you. Coach G explains how to shift your perspective from blame to understanding.She shares personal experiences, practical mindset tools, and tips to help you mentally prepare for your runs. The episode wraps up with powerful journal prompts to help you build mental endurance and meet your mind with compassion on your next run. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G gets real about the often-overlooked emotional side of a comeback run. If you're returning to running after a break—whether due to injury, burnout, or life getting in the way, this conversation is for you. Coach G explores the common mindset trap of comparing your current self to your past running self and reminds you that you’re not starting over, you’re starting again. She shares her own comeback experience and offers powerful tips to help you approach your return with patience, compassion, and clarity. This episode serves as a reminder that strength isn’t about bouncing back quickly, it’s about becoming someone who can meet yourself right where you are, with grace and determination. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

 In this episode of Your Running Coach with GMacSpurr, Coach G is diving into a common emotional hurdle for runners—feeling disappointed by your running data.If you've ever looked at your pace and thought, "I'm not fast enough," you're not alone. Coach G breaks down how those thoughts can quietly chip away at your confidence, enjoyment, and even your consistency over time. This episode offers practical mindset shifts and prompts to help you reframe the numbers and reconnect with the real effort it takes just to show up, especially on hard days. In a world that glorifies “faster equals better,” this episode is your reminder that pace is only one part of the picture, and it certainly doesn’t define your worth as a runner. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Are you feeling stuck in your running, even though you’ve followed all the plans? Maybe you’re constantly tired, doubting yourself mid-run, or frustrated that your fitness isn't translating into confidence. This episode dives into why mindset coaching - not just mileage or pace - might be the missing piece in your running journey.Gillian (Coach G) explains how runners often internalize “not enough” stories that no amount of speed work can fix. You’ll learn why your beliefs, identity, and internal dialogue matter more than just hitting weekly mileage goals - and how addressing those can lead to more joyful, consistent, and confident running.If you're burnt out, plateaued, or just tired of starting over, this episode is for you.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Feeling stuck in your running? Hitting a plateau despite following your training plan? In this episode, Coach G from GMacSpurr Coaching, breaks down why more mileage isn’t always the answer - and how mindset, not just effort, might be the key to your next breakthrough.We’ll explore the hidden reasons behind running plateaus, how pressure and burnout show up for back-of-the-pack and middle-of-the-pack runners, and what it really takes to move forward when progress stalls.If you're chasing a PB, battling low motivation, or wondering if you’re “doing enough”, this one’s for you. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this special workshop-turned-podcast, we’re diving deep into the stories that shape how we see ourselves as runners - and how to rewrite them so they actually serve us.Whether you’ve felt like a "not real runner", struggled with comparison, or just lost your spark, this reflective episode is for you. Grab a notebook and hit play on a mindset reset that will help you:Spot the old, limiting stories you’ve been carryingUnderstand how identity shapes your motivation, confidence, and consistencyReconnect with your “why” in a way that fuels joyful, sustainable runningStart writing a new story—one that actually reflects the runner you are (not the one you “should” be)This isn't about motivation hacks or pushing harder. It's about reclaiming your runner story from a place of self-leadership, truth, and identity.This is more than a podcast - it’s a mindset workshop you can revisit anytime you feel stuck or disconnected.Grab a journal. Find a quiet space. And let’s start reclaiming your runner story - one honest, brave reflection at a time.Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Have you ever downplayed your running achievements or felt like an imposter? Coach G addresses the common doubts many runners face and offers strategies to affirm your identity as a runner. Topics include:Common thoughts that undermine your runner identityThe importance of self-perception in athletic performancePractical strategies to embrace your runner identityTune in to redefine what it means to be a "real runner."Ready to stop winging it and actually enjoy your training cycle? Whether you’re stuck on the strugglemill or dreaming of your next PR, Coach G’s got you. Book a free 1-on-1 consultation and let’s chat about where your running’s at, where you want it to go, and how we’ll get you there - without the burnout, confusion, or second-guessing. Because running should feel good - even when it's hard. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Set running goals only to abandon them weeks later? You're not alone. In this episode, Coach G explores the patterns of inconsistency and the psychological factors behind self-sabotage. Learn about:Identifying patterns that lead to inconsistencyUnderstanding the psychological barriers to commitmentTools and mindset shifts to maintain your running plansDiscover how to stay on track and keep the promises you make to yourself.Ready to stop winging it and actually enjoy your training cycle? Whether you’re stuck on the strugglemill or dreaming of your next PR, Coach G’s got you. Book a free 1-on-1 consultation and let’s chat about where your running’s at, where you want it to go, and how we’ll get you there - without the burnout, confusion, or second-guessing. Because running should feel good - even when it's hard. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

Ever find yourself saying, “I just need to get motivated again”? In this episode, Coach G challenges the reliance on fleeting motivation and delves into the power of mindset. Discover:Why motivation often leads to burnoutThe role of identity in sustaining running habitsHow a mindset shift can lead to lasting changeIf you're ready to transform your approach to running, this episode is your starting line.Ready to stop winging it and actually enjoy your training cycle? Whether you’re stuck on the strugglemill or dreaming of your next PR, Coach G’s got you. Book a free 1-on-1 consultation and let’s chat about where your running’s at, where you want it to go, and how we’ll get you there - without the burnout, confusion, or second-guessing. Because running should feel good - even when it's hard. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode, we’re flipping the script on the whole “finding time to run” thing. Because let’s be honest - time isn’t just lying around waiting to be found like spare change in between the couch cushions. Coach G is here to talk about what it really means to make time, protect it, and prioritize your runs without guilt.If you’ve ever said “I don’t have time” but secretly meant “I feel pulled in ten directions,” this one’s for you. We’re talking mindset shifts, permission to do less, and why all runs are worth it. Spoiler: you don’t need more hours - you just need a little strategy and a lot of grace.Ready to stop winging it and actually enjoy your training cycle? Whether you’re stuck on the strugglemill or dreaming of your next PR, Coach G’s got you. Book a free 1-on-1 consultation and let’s chat about where your running’s at, where you want it to go, and how we’ll get you there - without the burnout, confusion, or second-guessing. Because running should feel good - even when it's hard. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com

In this episode, we’re giving the treadmill a little rebrand. If you’ve ever found yourself questioning every life choice by minute 3, you’re not alone. Coach G is here with mindset shifts, mental tricks, and boredom-busting tips to help you make peace with the machine we love to hate. It’s not about pretending it’s the great outdoors - it’s about making it work for you, not against you.Whether you're avoiding bad weather, squeezing in a run during naptime, or just trying not to die of treadmill-induced boredom, this one's packed with ideas to help you actually enjoy (okay, tolerate) the ride.Ready to stop winging it and actually enjoy your training cycle? Whether you’re stuck on the strugglemill or dreaming of your next PR, Coach G’s got you. Book a free 1-on-1 consultation and let’s chat about where your running’s at, where you want it to go, and how we’ll get you there - without the burnout, confusion, or second-guessing. Because running should feel good - even when it's hard. Links:- Curious about what coaching could do for you? Jump on a consultation call with Coach G- Break through what’s holding you back and unlock your next level with 1:1 Coaching- Re-write your running story with The Runner Identity Project (aka TRIP)- Join 31x31: 31-Day Self-Trust Challenge- If you like to listen to music on your run, grab your new fav running playlist here- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.Let's stay in touch:Follow @gmacspurrcoaching on InstagramJoin the Your Running Coach by GMacSpurr community and keep the conversation goingwww.gmacspurr.com