Ep 201- The Importance of Gut health in improving adaptation and recovery with Functional Nutritionist Sonia Savage

Have you ever been curious what actually happens at the top end of the sport?This week I sat down with Alex Ostberg - professional assistant coach at Nike Swoosh Track Club in Eugene under Jerry Schumacher - fresh off Charlie Hicks’ phenomenal 2:04:35 at the Boston Marathon, one of the fastest American performances we’ve seen..... to be honest… it’s not what most people think.It’s not reckless - but it’s definitely not always, 'lets play it safe' either. It’s high risk, taken at the right time. Years of consistency, massive aerobic bases, fundamentals done properly… and then when it’s there - they lean in. Not stupidly, just enough. We get into what elite athletes are actually like - the habits, the mindset, the monotony, the discipline - and why the best in the world are usually just the best at doing the basics over and over again. No secret sauce. Just timing, patience, and getting the most out of the fitness they’ve built.Alex also shares how he sees coaching at that level - like a GPS. The athlete’s driving, he’s just guiding. Knowing when to push, when to pull back, and protecting the one thing that matters most… consistency. If you’ve ever wondered what it really takes to get to that level - this one will hit.Full episode now live on the Run Culture Podcast.If you’re keen to hear more from Alex Ostberg, check out his Substack newsletter The Rundown or listen to him on The Running Effect Podcast.

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EPISODE 201 IS LIVE!This week I’m joined by Sonia Savage from @balanced_life_nutrition to chat about something that probably deserves way more attention in running circles: gut health. The bias amongst runners when it comes to performance is to over index the 'work' proponent of training...it's visible and linear thinking would suggest 'train harder = win easier' ...but as Sonia explains it's a bit more complex than that...the gut can heavily influence energy, recovery, immune function, hormones, mood and how well you actually adapt to training.We get into: • why the gut is often called the second brain • how gut health affects serotonin, dopamine and focus • the link between the gut, iron levels and inflammation • why some runners keep getting sick or flat after big efforts • good vs bad bacteria, fibre, probiotics and food diversity • common gut irritants like gluten, dairy and processed sports nutrition • practical ways to improve gut health without overcomplicating it.Plenty in this one for runners who want to understand the bigger picture a bit better — not just how to train hard, but how to actually absorb the work and stay healthy enough to keep improving.Listen now on the Run Culture Podcast.If you want to reach out to Sonia or find out more be sure to go to: @balanced_life_nutrition

How does a team go from never making NCAA Nationals… to becoming D2 national champions? That’s what I wanted to understand in this episode, when I sat down with Wingate Head Coach @poldomenechf In 2021 Wingate had never made the national championships. Two years later they won the whole thing. What fascinated me wasn’t just the result- it was the system behind it.We talked about building belief in athletes who weren’t big recruits, the role of aerobic development and threshold training, and how they’ve created a culture where athletes just keep improving year after year. We also spoke about the NCAA pathway for young runners- something a lot of Australian athletes are curious about. There’s a lot of wisdom in this one. If you enjoy conversations about coaching, development, and the culture of distance running, I think you’ll really enjoy this episode. Out now on the Run Culture Podcast.Episode 200 I might add!! Now, that's 200 conversations more wiser than when I started this project.If you enjoyed this chat and are interested to find out more or follow Wingate College's progress over the coming years be sure to go to @wingatexctf

In distance running it’s easy to chase splits, mileage and PBs — and let your happiness depend on them.But the best teams build culture.On the Run Culture podcast, Jack Mullaney — Head Coach of Northern Arizona Elite, one of the premier professional running teams in the world — shared how he measures success: by how aligned he is each day with his values, the 5 C’s.Consistency – stack the daysConnection – keep it honest, build real relationshipsCompassion – look out for your teammates, be kind to yourselfCompetition – aim bigCuriosity – never stop wondering, keep learning, enjoy the processSimple ideas.But when a team truly lives them, something special happens.Running might look like an individual sport…but the best athletes rarely do it alone.Find your people.Show up for them.Heat the room.

I’ve been thinking a lot lately about why some athletes can train well but struggle to express it on race day. This conversation with Richy Bennett on the Run Culture Podcast goes deep into that space. Richy hails from Torquay, Victoria and is a highly respected performance psychologist turned mentor. Richy has spent years working with elite performers- Olympic athletes and professional surfers. He brings a grounded understanding of how the mind and body actually work under pressure. No hype. No mental gymnastics. Just awareness, breath, and trust. We talked about performance anxiety and why it’s not something to eliminate, but something to understand. About breathing as a way to settle the nervous system before a race. About how perfectionism can slowly drain the joy and freedom from sport. And about recovery — not just physically, but mentally. One of the big themes was mastery versus control. The idea that great performances aren’t forced — they’re created. And when things don’t go to plan, the best athletes know how to respond without spiralling. This episode is for runners who feel stuck in their heads, who overthink, who want to find a more sustainable way to perform and enjoy their running. It’s a conversation that has stayed with me. Listen on the Run Culture Podcast.Follow Richy's offerings and work at: www.richybennett.org

The best coaches don’t just follow programs — they see things. They can watch a runner jog in warm-up and know when today’s session needs to change. They read belief, energy, confidence, and tension —not just splits and data. In this episode, I sit down with Sean Brosnan — best known for transforming Newbury Park High School into a US powerhouse — to go deep into the craft of coaching. We talk about:• the coach’s eye — what great coaches notice that others miss• why belief often matters more than the workout• learning through apprenticeships and curiosity• building culture and energy• why great coaching lives between art + science. Sean’s book, Beyond Fast (co-written with Chris Lear), was what really pulled me back into his story. It’s not a program — it’s a look into how great coaches think, observe, and adapt. I couldn’t put it down. If you enjoyed this episode:• grab a copy of Beyond Fast• follow Sean on Instagram @therealseanbrosnan• and keep an eye on the pro team he’s beginning to build in Flagstaff — a long-term project that’ll be fascinating to watch unfold over the coming years. Listen now — Run Culture Podcast(Link in bio)

What if running better wasn’t about doing more…but about feeling safer, calmer, and more connected in your movement?In Episode 195 of the Run Culture Podcast, I sit down with movement specialist and running coach Lawrence Van Lingen to explore:• the nervous system’s role in injury recovery• why trust matters more than cues• how culture shapes the way we run• and why joy might be the most underrated performance tool of allThis is a conversation about moving with your body, not against it. Listen now — Episode 196If you liked this chat follow @Lawrencevanlingen on his website, youtube or instagram.

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Kicking off 2026 with a special one.I sat down with my sister-in-law Simone McInnes andmy brother Ned Verwey, fresh off the Valencia Marathon — where Sim had an incredible performance (running 2:34), capping off a genuine breakthrough year!In 12 months she’s taken ~8 minutes off her marathon PB, cracked 2:40 for the first time, and showed what can happen when consistency, belief, and patience finally line up.We chat about:• what actually changed this year.• lessons from marathons that didn’t go to plan.• race day at Valencia.• training and playing the long gameBreakthrough years don’t just happen — and there’s a lot here for anyone chasing a long-term goal, running or otherwise.Episode out now!Happy New Year Everyone!