Running with Heart: Sarah Hartley from The Running Channel

Things Only Female Runners Understand + Running World Controversies In this episode, Hayles and Jussie are deep in their Gold Coast Half Marathon training block and for once… it’s actually feeling good. Think threshold sessions, cruisy easy runs, and mixing in cross-training without completely flogging themselves. Of course, it wouldn’t be a normal week without a bit of chaos. Jussie shares how her long run didn’t quite go to plan after an Anzac Day dawn service turned into chatting, catching up… and somehow a mid-run rum shot which brings back the Wheel of Fortune (or Misfortune) accountability segment. The girls then dive into “things only female runners understand” and honestly, if you know, you know. From pre-run toilet anxiety, sports bra battles, and planning your life around hair wash days… to safety strategies, choosing between shorts or tights, navigating period runs, chafing, and mapping your run based on toilet locations it’s all in there. They also touch on a couple of conversations happening in the running world right now, including the backlash around Nike’s Boston Marathon signage and a clip from an Australian running podcast that sparked discussion around how women are spoken about in sport. It’s an honest chat about respect, inclusion, and the kind of running community we actually want to be part of. They wrap things up with a few recommendations, including some running content they’ve been loving lately, plus recent gear purchases. Timestamps 00:00 Cold Open Setup 00:13 Podcast Welcome 00:40 Gold Coast Training Check In 01:51 Family Run Highlights 03:21 Wheel of Misfortune Returns 04:13 Anzac Day Run Story 06:19 Spinning the Wheel Tease 07:02 Female Runner Truths Intro 07:49 Toilet Anxiety Talk 08:30 Sports Bra Struggles 09:15 Hair Wash Run Planning 10:30 Safety and Self Defense 11:56 Shorts Versus Tights Debate 13:13 Period Run Strategy 14:48 Wedgie and Sweat Panic 15:34 Outfit Support and Toilets 15:59 Perfect Shorts and Ponytail 16:38 Runner Mishaps 16:51 Awkward Runner Hellos 17:19 Post Run Hunger 18:04 Main Character Energy 18:53 Phone On Runs 19:34 Playlist Peak Moments 19:50 Magpie Season Fears 20:59 Safe Routes Math 21:36 Gear Fails And Chafing 23:18 Nike Boston Sign Drama 26:43 Podcast Misogyny Callout 32:05 Recs Rewards And Wrap Hayleys Youtube recco links https://www.youtube.com/@_Clayton_Young_  https://www.youtube.com/@micawoodruns   

Why Running Can Suck Sometimes (and What to Do About It) Women’s Running Collective This week on the pod, Hayles and Jussie are back with a very real chat about the runs that just… don’t hit 😅 We kick things off with a catch-up on training life. Including a few changes to race plans, the start of Gold Coast Half Marathon prep, and a very close call during a threshold session (yes… a toilet emergency was involved 😂). We also shout out the incredible One More Step Foundation, founded by Josie Flynn, a Sydney-based walk/run community supporting those affected by cancer. What started during Josie’s own treatment has grown into something truly special 💛 The main chat dives into why running can feel really hard sometimes and how to actually deal with it without spiralling. From recovery and fueling to sleep, stress, and running too fast (we’ve all been there), this episode is your reminder that a bad run doesn’t mean you’re a bad runner. We finish up with weekly recs, life chats, and a fun new accountability system for our training block (it may or may not involve a bit of chaos 👀🎡). ⏱️ Timestamps 00:00 Lycra Cold Open 00:14 Podcast Welcome 01:09 Running Week Updates 02:07 Threshold Run Toilet Dash 🚨 05:36 Gold Coast Half Training Begins 06:08 Cancer Movement Shoutout 💛 07:33 Weekly Quotes Segment 09:07 Why Runs Feel Awful 10:51 Recovery Matters Most 14:23 Warm Up Properly 16:53 Mix Up Your Training 17:31 Mix Up Training Continued 18:42 Fueling Basics 18:51 Fueling Real Stories 22:05 Heat And Humidity Struggles 23:15 Easy Runs Should Be Easy 25:23 Sleep, Stress & Illness 26:27 Instagram Reality Check 28:01 Stop Blaming Yourself 28:46 Weekly Recommendations 31:18 Rewards Training Plan 🎡 32:07 Wrap Up And Community Nicole the nutritionist we mentioned in this weeks ep https://www.instagram.com/total.balance.nutrition/?hl=en

Is Running Getting Too Expensive? Goals, Strava, and Starting Gold Coast Half Training | Women’s Running Collective In this episode of the Women’s Running Collective, Hayles and Jussie are back recording from Hayley’s house thanks to a few technical hiccups and fully in the thick of NSW school holiday chaos. The girls chat about what running looks like when routines go out the window travelling, juggling kids, and trying to fit it all in when life feels a little all over the place. It’s also day one of Gold Coast Half Marathon training, with plenty of honest chat around where they’re both at, including Jussie being on the fence about UTA this year, with the reality of logistics, travel and cost all playing a part. The episode dives into some big (and very relatable) conversations: Is running becoming too expensive? From race entries to accommodation, travel, shoes and gear. The girls unpack how a “free sport” can quickly add up, and the balance between what you need vs what you think you need. Do we actually need goals? They chat about the pressure goals can bring, and whether it’s okay to just run for the sake of it. Not every season needs to be about PBs sometimes it’s just about showing up. Would you still run if no one could see? A really honest conversation about Strava, Instagram, validation and comparison and coming back to your “why” when it comes to running. There’s also plenty of classic WRC moments a throwback to running in the 90s, a random skateboarding chat, listener questions, and a very funny scrunch-bum tights situation that you’ll definitely relate to. The girls also shout out runners from the Canberra and Hobart Marathons, including a huge PB from Sarah Hartley 👏 and chat briefly about the ASICS Superblast 3 before sharing some winter gear recommendations. As always — it’s real, relaxed, and a reminder that running doesn’t have to look a certain way to count. Timestamps 00:00 Sponsor Spotlight 00:24 Welcome Back Banter 01:11 Holiday Chaos Setup 02:14 Running Off Routine 04:00 Gold Coast Training Starts 05:15 Relaxed Episode Agenda 05:50 Is Running Too Pricey 08:33 Gear Hype And Reality 11:21 Do We Need Goals 15:36 Goal Pressure And Mindset 17:48 Small Goals Count 18:10 Small Goals Mindset 18:41 Running Without An Audience 19:35 Strava Kudos And Comparison 22:03 Internal Vs External Validation 23:59 Running In The Nineties 26:51 Why We Started Running 29:40 Skateboarding Lifestyle Talk 30:48 Listener Questions Recap 31:05 ASICS Superblast 3 Ad 32:02 Winter Gear Recommendations 33:27 Scrunch Bum Leggings Dilemma 34:23 Shoutouts And Wrap Up

Running Through Winter: How to Get Out the Door, Layer Smart, Stay Safe & Avoid Getting Sick | Women’s Running Collective Ep. 79 In this episode of the Women’s Running Collective, Hayles and Jussie are back chatting all things winter running and let’s just say… it’s been a week. From chaotic training schedules to freezing mornings in Lithgow (we’re talking below zero 🥶), the girls share what training has looked like lately including hill sessions, Sandhills reps, sub-threshold efforts, and navigating running while travelling. They dive into the reality of winter running and how to actually get out the door when it’s cold and dark from setting your gear out the night before (or even sleeping in it 👀) to lowering expectations and focusing on consistency over perfection. There’s plenty of practical chat around layering properly how to stay warm without overheating, what pieces actually make a difference (hello vests, gloves and arm sleeves), and why dressing for warmer than it is can be a game changer. Hayles and Jussie also talk about why winter running can actually be so good  from building mental toughness to enjoying those quiet, peaceful mornings and how staying motivated often comes down to community, goals, and giving yourself a bit of grace. They cover some really important winter safety tips, especially for women running in darker conditions including visibility, route choices, sharing your location, and always trusting your gut. And because winter = sickness season, they chat through how to avoid getting run down — from getting out of sweaty clothes quickly, fuelling properly, prioritising sleep and recovery, to keeping on top of the simple (but important) hygiene habits. They also touch on supplements like vitamin C, zinc, olive leaf extract and astragalus. To wrap things up, the girls share their latest product recommendations, including ASICS Superblast 3, Vert powdered gels, and some winter run staples from LSKD. As always it’s real, relatable and all about helping you feel supported through every season of running. Timestamps 00:00 SUPERBLAST 3 ASICS sponsor message 00:27 Welcome And Catch Up 01:16 Jazzy Training Week 03:41 Hayles Training Week 04:28 Winter Arrives In Lithgow 05:38 Cold Cabin Chaos 07:04 Winter Running Starts 07:43 Get Out Of Bed 09:36 Layering Without Overheating 11:44 Gloves Beanies Arm Sleeves 15:33 Why Winter Running Rocks 17:21 Motivation In Winter 17:37 Motivation Through Winter 18:03 Goals and Self Compassion 19:05 Winter Running Safety 20:59 Avoiding Winter Illness 23:24 Recovery Sleep and HRV 24:54 Supplements and Hygiene Basics 26:16 Training Flexibility and Missed Sessions 29:04 Shoe Spotlight Superblast 3 30:24 Product Picks and Gear Recs 34:48 Wrap Up and Time Off   Links Hayleys new LSKD running shorts https://www.lskd.co/products/elite-run-high-rise-7-short-pockets-black AeroFLX+ Long Sleeve Skimmer Half Zip https://www.lskd.co/products/aeroflx-long-sleeve-skimmer-half-zip-white-white   JUSSIE VERT GEL recco linkhttps://vertnutrition.com.au/products/vert-fuel-powder?srsltid=AfmBOorz75-QFasYZLokxK0EQu209YLAN-dhr1gOzT9kwFiEvaHyISKB

Run My Way: NSW Research on Women’s Running Safety + What’s Next In this episode of the Women’s Running Collective, Hayles and Jussie take you behind the scenes of a really powerful night at the newly upgraded Sydney Olympic Park track, where they were invited to a female-only track event hosted by the We Run Foundation in collaboration with the NSW Office of Sport and Transport for NSW. The night centred around the Run My Way program, a three-year initiative focused on understanding and improving safety for women when it comes to running. Hayles and Jussie share what it was like being in a space filled with women, running under lights, and hearing directly from researchers, leaders and everyday runners about the very real barriers women face. The research shared on the night was eye-opening with findings showing that 95% of women consider safety a major factor when choosing where to run, 70% have felt unsafe while running, and 50% have experienced harassment. The girls unpack what this actually means in real life from choosing well-lit routes, running at certain times, sticking to familiar places, and the mental load that comes with it. They also share some of the stories from women in the community, which are powerful, confronting and incredibly important conversations to be having. The episode dives into what’s next including proposed initiatives like awareness campaigns, safer running hubs, and better-connected, well-lit running routes — and how these changes could help more women feel confident to get out the door. Hayles and Jussie also reflect on the importance of community, the power of running together, and how spaces like this where women feel safe, seen and supported are exactly what the running world needs more of. As always, they wrap things up with their recommendations and a few final thoughts from the event. Timestamps 00:00 Sponsor Message 00:19 Podcast Welcome 00:47 Sydney Track Event Setup 03:40 Run My Way Program 05:28 Hosts Weekend Recap 07:48 Kerry Opening Keynote 12:04 Challenges For Women 16:03 Research Approach 18:47 Survey Key Findings 22:37 Runner Voices Montage 24:41 Run Harassment Reality 25:14 Co-Design Ideas Unpacked 26:10 Campaigns Hubs Safe Routes 28:20 Women’s Running Collective Stories 32:16 Panel Safety Strategies 36:19 Joyful Running Community Wins 40:19 What’s Next Implementation Plan 41:57 Sponsor Shoe Break - This episode was brought to you by ASICS and the Brand NEW SUPERBLAST 3 43:20 Post-Event Reflections 45:22 Recommendations and Wrap Hayley recomends the https://www.lskd.co/products/functional-training-backpack-black Jussie recomends https://www.werunfoundation.org/  

Training Smarter, Not Harder: Hills, Recovery & Running Myths (Women’s Running Collective Ep. 76) In this episode of the Women’s Running Collective, Hayles and Jussie catch up on the week that was from Jussie’s hill-heavy training as she builds towards UTA 50K, to Hayles sharing how special their International Women’s Day community run was, raising funds for a local oncology unit and women’s shelter. From there, the conversation shifts into something we see all the time in the running world  the pressure to do more. More kilometres, more sessions, more intensity. Hayles and Jussie chat about why sometimes the smartest thing you can do as a runner is actually train smarter, not harder. They talk about the influence of social media, the pressure that can come from Strava comparisons, and training apps that sometimes push unrealistic mileage without considering real life things like injuries, work, family life, or even menstrual cycles. The girls then dive into some of the most common running myths they hear from the community like the idea that more kilometres always equals better performance, that you need to run every day to improve, or that strength training will make you bulky. They also chat about misconceptions around running ruining your joints, needing a certain body type to be a runner, or thinking you need expensive gear to get started. To wrap it all together, Hayles and Jussie break down what they believe are the four key pillars of training well: consistency, speed and hill work, strength training, and rest. Along the way they chat about adding strides, fartlek sessions, cross training, and making sure you’re fuelling and recovering properly. The episode also features sponsor mentions for the ASICS Superblast 3, plus their weekly recommendations including recovery sessions, planning for the Gold Coast races, and a lifesaver for busy weeks: The Dinner Ladies. Timestamps 00:00 Sponsor and cold open 00:29 Meet the hosts 01:10 Jazzy UTA training week 03:16 Haley community run recap 05:50 Why train smarter 06:24 Social media pressure and apps 10:57 Misconception more is better 13:24 Rest days and recovery 14:06 Easy miles and zone two 15:27 Cross training and warmups 18:02 Strength and joint myths 18:52 Gear body type and weight loss 22:14 Post Run Refuel 22:50 Pillar One Consistency 24:52 Hills And Speedwork 26:58 Strides For Form 30:10 Fartlek Speed Play 31:11 Pillar Three Strength 32:55 Pillar Four Rest 34:45 Extra Tips Cross Training 36:13 Live Episode Preview 37:32 ASICS Superblast Ad 38:53 Recommendations Segment 43:16 Wrap Up And Thanks

International Women’s Day: Trailblazing Women Who Changed Running (Plus UTA Training, Superblast 3 & Weekly Recos)   THANKYOU to our very first legit sponsor ASICS AUSTRALIA Hayles and Jussie are back on the mic for another episode of the Women’s Running Collective and kicking things off with a little life catch-up. Jussie has just returned from Europe where she managed to squeeze in runs through Vienna in the snow, a run through Istanbul, and even a bit of skiing along the way. Back home, the girls chat through their latest training block down in Forster from Sandhills sessions to sub-threshold reps, ladders and hill work as Jussie continues building strength for UTA. They also dive into the difference between running in the cold vs the heat (and which one they’d choose), before sharing the excitement around their International Women’s Day community 3K/5K event which sold out super quickly and will raise funds for a local women’s shelter and oncology ward. To celebrate International Women’s Day, Hayles and Jussie highlight some of the incredible women who helped shape the sport we all love today. From Kathrine Switzer’s iconic Boston Marathon moment in 1967, Bobbi Gibb running Boston unofficially in 1966, Joan Benoit winning Olympic marathon gold in 1984 just weeks after knee surgery, Alice Moore’s incredible Hong Kong Four Trails Ultra finish, and the powerful “New York Six” protest in 1972 that helped fight for equality in women’s distance running. They also chat about the ASICS Superblast 3, share their weekly recommendations (including a Disney love story, “Fun Clothes Friday”), and wrap things up with a practical tip for runners about menstrual cups via PutACupInIt.com. As always a mix of running chat, community vibes, and a few laughs along the way. Timestamps 00:00 Sponsor Intro Superblast 3 00:21 Welcome Back Banter 01:31 Travel Runs Snow And Skiing 02:48 Cold Vs Heat Running 03:49 Training Week Recap 06:47 International Womens Day Event 07:52 Pioneers Of Womens Running 08:19 Kathrine Switzer Boston 1967 09:55 Bobbi Gibb Boston 1966 11:12 Joan Benoit Olympic Gold 12:24 Alice Moore Ultra Success 14:59 New York Six Protest 1972 18:21 IWD Reflections And Wrap 19:40 Midroll Superblast 3 Details 21:10 Weekly Recommendations 23:20 Period Running Cup Tip 24:57 Final Sponsor Thanks Outro SUPERBLAST 3

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

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

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