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The streets of New York are calling! 🏃🗽 This week, we're doing things a little differently on The Flying RuNR Podcast. Tony is away at a leadership conference, and Lucia is busy putting the final touches on her preparation for the New York City Marathon. So, rather than leave you without your weekly dose of Flying RuNR, we've dug into the archives to bring you some of our best tips and advice from previous episodes to help you prepare for the Big Apple! Whether you're running New York this year, dreaming of taking on one of the world's greatest marathons, or simply love hearing about the experiences of everyday runners, this episode is packed with insights to help you make the most of your marathon journey. The New York City Marathon is more than just 42.2 kilometres. It's an experience that takes you through the heart of one of the world's most iconic cities, with incredible crowds, unforgettable sights and an atmosphere that makes race day truly special. But running NYC also brings its own challenges, from getting organised before the race to managing your energy on the course and making the most of the experience. We've revisited advice and tips from our previous episodes to help you prepare for what lies ahead. Because at Flying RuNR, we believe that running a marathon isn't just about your finish time. It's about the journey, the people you meet, the experiences you collect and the memories you bring home. This episode has an extra-special purpose, with our very own Lucia preparing to take on the New York City Marathon. While Tony is developing his leadership skills at his conference, Lucia is getting ready to put months of training into action on the streets of NYC. From all of us at Flying RuNR, we wish Lucia the very best for race day! We can't wait to hear all about the experience, the highs and lows, and what it's like to take on one of the world's most famous marathons. Go well, Lucia! Enjoy every kilometre! 🗽🏃 We're finishing this week's episode with Run NYC by Your Pace & Glory—the perfect soundtrack to get you thinking about the excitement, energy and anticipation of running New York. Whether you're heading to the start line yourself or cheering on someone who is, let the music take you to the streets of the Big Apple. Because every runner has their own journey, their own pace and their own moment of glory. At Flying RuNR, we're here for everyday runners, back-of-the-pack runners, first-time marathoners and anyone who loves the adventure of putting one foot in front of the other. You don't have to be the fastest runner out there to have an amazing marathon experience. It's about finish lines, not finish times. So, get comfortable, tune in for our New York City Marathon tips, and join us as we count down to Lucia's big day! 🎧 Listen now to The Flying RuNR Podcast. 🗽 Good luck to everyone running New York City! 🏃 Are you ready to run… Let's Go! 🎧 Listen to Flying RuNR 🏃 Run your race. Enjoy the journey. 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory  Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/  Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr  Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory  This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]  🗽 Running New York City❤️ Good Luck, Lucia!🎵 Finishing on a High: Run NYC by Your Pace & Glory🏁 The Flying RuNR Philosophy

With just days to go until Lucia lines up at the iconic Marine Corps Marathon in Washington DC on 25 October, it's time to get the bags packed, the nerves settled, and the excitement levels turned all the way up. For many runners, the marathon is more than just a race. It's an adventure that starts long before the starting gun fires. From travel plans and race-week preparation to navigating the expo, collecting your bib, planning your gear, and managing those last-minute jitters, there's a lot to think about when you're taking on your first Marine Corp Marathon. On this episode of The Flying RuNR Podcast, we're diving into everything a first-time runner needs to know, from the Expo to the finish line and everything in between. We'll chat about race-morning logistics, and what to expect out on course at an event which is affectionately known as “The People’s Marathon”.  Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory  Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/  Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr  Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory  This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]

Every runner has a favourite distance. For some, it's the excitement and intensity of a fast 5km. For others, it's the challenge of a half marathon, the adventure of the marathon, or even the endurance test of an ultramarathon. But have you ever stopped to think about why a particular distance suits you best? Is it the distance where you perform your strongest, where your training feels most enjoyable, or the one that keeps you motivated to lace up your shoes week after week? Finding your ideal running distance is about more than race results. It's about discovering where your strengths, mindset, lifestyle and passion intersect. On this episode of the Flying RuNR our team will explore what makes a running distance the "right fit" for each of us. We'll discuss how runners can identify the distances that best match their abilities and goals, the clues hidden in our training and race performances, and how factors like age, experience, recovery, speed and endurance all play a role. 🎧 Listen to Flying RuNR 🏃 Run your race. Enjoy the journey. 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory  Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/  Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr  Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory  This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]

The Chicago Marathon is one of the world's great running events — and it's about much more than the 26.2 miles. With a fast, flat course, incredible crowd support, a world-class race expo and an atmosphere that seems to take over the entire city, it's easy to understand why runners travel from around the globe to experience Chicago. Whether you're chasing a personal best, taking on your first World Marathon Major, or simply looking to soak up everything the weekend has to offer, Chicago has something special waiting for you. In this episode of The Flying RuNR, we're sharing our top tips for making the most of your Chicago Marathon experience. We'll take you through the things that can make a real difference — from navigating the Expo, transportation and accommodation, through to race morning logistics, pacing, hydration, crowd support and those crucial final kilometres before you arrive back in Grant Park. We'll also share lessons from our own experiences, practical advice to help you avoid some of the common mistakes, and those little insights that can turn a good marathon weekend into a great one. Whether you're running Chicago this year, planning a future visit, or simply love talking about all things marathon, there's plenty here to help you run smarter, enjoy race week and make the most of the Chicago Marathon experience. 🏃 Chicago Marathon Race Week – How to approach the Expo, accommodation and getting around Chicago. 🎒 Race Day Logistics – What to expect on race morning and how to make getting to the start as stress-free as possible. ⏱️ Pacing Strategy – How to approach Chicago's fast and flat course without getting caught up in the excitement too early. 💧 Hydration & Fuelling – Practical considerations for keeping yourself fuelled and hydrated throughout the race. 📣 Crowd Support – What makes the Chicago crowds so special and where you can expect some of the biggest atmosphere along the course. 🏁 The Final Kilometres – What to expect as you make your way back towards Grant Park and that famous Chicago finish. 🌆 Making the Most of Chicago – Because the marathon experience starts well before you cross the start line. We're not elite runners. We're everyday runners who love the journey, the stories, the challenges and everything that makes running special. So whether you're chasing a PB, chasing a finish line, or simply chasing the feeling you get when you lace up your shoes... Are you ready to run? LET'S GO! 🏃‍♀️🏃‍♂️ 🎧 Listen to Flying RuNR 🏃 Run your race. Enjoy the journey. 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory  Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/  Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr  Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory  This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]

The Marathon du Médoc is often described as the craziest, most entertaining marathon on the planet. After experiencing it firsthand, Tara and I unpack whether it lives up to the hype. Set among the world-famous vineyards of Bordeaux, this unique event combines running, wine tasting, gourmet food, outrageous costumes and a festival atmosphere unlike anything you’ll find at a traditional marathon. In this episode we recap the full experience — from the build-up and excitement of race week through the unforgettable sights, sounds and flavours along the course. We cover the logistics, the costumes, the crowds, the wine stops and the moments that made the event so special. Whether you’re a serious marathon runner, a bucket-list traveller, or simply curious about one of the world’s most unique running experiences, this episode is packed with laughs, stories and plenty of reasons to add Médoc to your running bucket list. Timestamps 2:00 – Welcome back 9:00 – First round of trivia 10:00 – UK Correspondent Update 21:28 – Trivia 2nd round 24:00 – Where is it? 26:39 – Day 1: Meet & Greet / Expo 34:42 – Race Day Breakdown 45:00 – Post race the party continues 59:00 – All over 1:00:00 – Final Trivia 1:02:00 – Tips 1:03:00 – Next Week 🎧 Listen to Flying RuNR 🏃 Run your race. Enjoy the journey. 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory  Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/  Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr  Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory  This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]

Berlin Marathon is one of the biggest races on the running calendar, a World Marathon Major, a Six Star destination and a bucket-list race for runners around the world. But once you've got your entry, how do you actually make the most of the experience? In this episode of Flying RuNR, we take you through Berlin from arrival to the finish line, sharing our best tips, lessons and things to think about before tackling 42.2km through the German capital. In this episode we cover: ✈️ Getting to Berlin A quick look at arriving in the city, getting around and why you don't want to spend your pre-race days walking every kilometre of Berlin! 🎟️ The Expo & Race Weekend Bib collection, the expo, the Friday night opening celebrations and how to enjoy the atmosphere without destroying your legs before race day. 🍝 Carb Loading & Pre-Race Preparation Where to eat, what to eat, making plans ahead of time and why race week is probably not the time to experiment with your diet. 🍺 The Beer Question Berlin has a fantastic beer culture—but when should you enjoy it? We have some important advice about beer before the race and the much better idea of celebrating with one afterwards! 🌅 Race Morning Getting to the start, toilets, breakfast, bag drop, staying warm and navigating those start corrals without adding unnecessary stress to your morning. 🏃 The Berlin Marathon Course Is Berlin really as fast as everyone says? We talk pacing, crowds, aid stations, fuelling and the temptation to get carried away in the early kilometres. ⏱️ Cut-Offs & Running Your Own Race Important considerations for runners who aren't chasing a world record, including understanding the race requirements and making sure you have a realistic plan for your 42.2km. 🏆 The Brandenburg Gate & Finish Line That moment when you know you're nearly there—and why you should take a second to enjoy one of the most iconic marathon finishes in the world. 🍻 After the Marathon Recovery, meeting family and friends, celebrating your achievement and, yes, finally earning that Berlin beer! 🇩🇪 What to See & Do in Berlin From the Brandenburg Gate and Berlin Wall to museums, landmarks, food, neighbourhoods and the famous Berlin nightlife, we share some ideas for extending the marathon weekend. And finally, each host gives their ONE best Berlin Marathon tip for anyone running the race for the first time. Whether you're chasing a PB, completing another World Marathon Major, chasing your Six Star dream or simply looking forward to running through the streets of Berlin, this episode is packed with practical advice, personal experiences and a few opinions you probably won't find in the race guide. Berlin is fast. Berlin is big. Berlin is unforgettable. Now let's make sure you get to the finish line ready to enjoy it. 🎧 Listen to Flying RuNR 🏃 Run your race. Enjoy the journey. 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]

We've all had those runs. The legs feel heavy. Your usual pace feels harder than it should. The motivation to get out the door has disappeared. But here's the big question: **Are you simply tired… or are you training too much?** In this episode of the Flying RuNR Podcast, we're tackling **training overload and fatigue** and exploring how runners of all experience levels can recognise when their body might be asking them to slow down. Because while consistency is important, pushing harder isn't always the answer. ## 🏃 Normal Fatigue vs Training Overload Training can leave you tired—and that's completely normal. But what happens when the fatigue doesn't seem to go away? We discuss the difference between normal training fatigue and the signs that you may be carrying too much load, including persistent tiredness, declining performance, heavy legs and a loss of motivation. ## 🔥 The Pressure to Keep Training Why do runners find it so difficult to take a day off? We explore the pressure to stick to the training plan, the guilt that can come with missing a session and the fine line between building resilience and simply ignoring what your body is telling you. Because sometimes... **One missed run won't hurt your progress. Pushing through the wrong run might.** ## 😴 Recovery Isn't Just About Rest Days Recovery is more than simply putting your feet up. We talk about the role of sleep, nutrition, hydration and easy running, along with the impact that work, family commitments and everyday stress can have on your ability to recover from training. Your body doesn't always separate the stress of running from the stress of life. ## 📉 Knowing When to Back Off What happens when your training plan says one thing—but your body is telling you something else? We discuss when it might be time to adjust your training, slow things down, reduce distance, replace a hard session with an easy run or simply take a complete rest day. Learning to adapt isn't weakness. **It's smart running.** ## 🔋 Building a Sustainable Training Routine The goal isn't to train as much as possible. The goal is to train in a way that allows you to keep showing up. We discuss how gradual progression, easy days, planned recovery and a training plan that fits your lifestyle can help you avoid repeatedly ending up exhausted and burned out. Because sometimes doing less can actually help you achieve more. ## 🎯 The Big Questions Throughout the episode, we ask: **How do you know when normal fatigue has become too much?** **When should you push through—and when should you stop?** **Could taking more rest actually make you a better runner?** ## 🏁 The Flying RuNR Takeaway Running isn't about proving how much punishment you can take. Training, recovery and rest all work together. So if your body is telling you something... **Maybe it's time to listen.** 🎙️ **Running on Empty: Managing Training Overload & Fatigue** Whether you're training for your first 5km, building towards a marathon or simply trying to stay consistent with your running, this episode is a reminder that **rest isn't the opposite of training—it's part of it.** 💬 We'd love to hear from you: **How do you know when it's time to take a rest day?** 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory  Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/  Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr  Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory  This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]

We ran it. We survived it. We recovered. Now it's time to talk about Sydney Marathon! In this episode, Peita and Lucia are joined by our very special guest and Flying RuNR UK Correspondent, Mark Reeves (@whyyourunningfast), as we look back at the Sydney Marathon experience from three very different perspectives. Mark travelled from Manchester to Sydney to take on the newest World Marathon Major, while Peita and Lucia bring their own experiences of a marathon on home soil. So, after 42.2 kilometres, what did we really think? 🎙️ What We Cover We take you through the Sydney Marathon experience from the beginning, starting with the Expo and the growing excitement of race weekend. We talk about the Major vibes, shakeout runs and Mini Marathon before moving into the nerves and anticipation of the Start-Line Village. Then it's time to tackle the big one—the 42.2km course. We compare our experiences of the course, the atmosphere, the crowds, the tough moments, the highlights and those sections that tested the legs and the mind. And then there's the finish... 🏁 Crossing the line 🏃 What happened afterwards 🥇 The post-race celebrations ⭐ The significance of Sydney joining the World Marathon Majors ❤️ And the memories that will stay with us 🇬🇧 Our UK Correspondent A big part of this episode is hearing Sydney Marathon through the eyes of someone who travelled halfway around the world to experience it. Mark has become a much-loved part of the Flying RuNR family through his commentary and feedback from Manchester, and now we get to hear what he thought of Sydney after actually running it. Give Mark a follow at @whyyourunningfast. ⭐ The Big Question After all the preparation, the hills, the crowds, the harbour views and 42.2 kilometres... Would we run Sydney Marathon again? Three runners. Three perspectives. One race. And plenty of opinions! 🇦🇺 Sydney Marathon 2026 Was Sydney worthy of its place amongst the world's great marathons? Did it deliver the Major experience? What worked? What could be better? And would we recommend it to other runners? We give you our honest Flying RuNR review. 🏁 The Flying RuNR Verdict Sydney Marathon delivered the views, the atmosphere, the challenge and one spectacular finish. But ultimately, every marathon is experienced differently. So listen in as Peita, Lucia and Mark share their stories and decide: Was Sydney Marathon worth the hype? 🎧 Flying RuNR – Sydney Marathon 2026: The Review If you ran Sydney, we'd love to hear your experience too. What was your favourite moment of Sydney Marathon weekend? 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory This video contains no sponsored content or affiliate links.

Flying RuNR Bonus Episode – The UK Correspondent Heads to Sydney 🇬🇧🇦🇺 Our UK Correspondent, Mark Reeves, is in Sydney! A familiar voice around Flying RuNR, Mark joins Tony for a special bonus episode ahead of the Sydney Marathon, sharing his excitement about finally taking on the Sydney streets and another big marathon adventure. Mark and Tony chat about his preparation, how the build-up has gone, what he's looking forward to most, and the anticipation that comes with arriving in Australia ready to run 42.2km. There's plenty of marathon talk, a bit of banter, and the perspective of a runner travelling from Manchester to Sydney for one of the world's biggest marathon events. Mark's journey from Manchester to Sydney The excitement of running the Sydney Marathon How his preparation has gone What he's expecting from race day The nerves and anticipation in the final days What makes running a marathon in another country so special And, of course, some classic Flying RuNR commentary from our favourite UK Correspondent Whether you're running Sydney yourself, supporting someone who is, or simply following the Flying RuNR crew and friends around the world, this is a great little pre-race catch-up. Good luck, Mark! 🇬🇧➡️🇦🇺 We'll be watching—and cheering you all the way to that finish line. 🏃 In This Bonus Episode

Tim and Tara are away in Europe, Peita is stranded in the internet wasteland of South Australia, so this week it's left to Tony and Lucia to hold the fort! 😂 And with a couple of changes to the Flying RuNR format, we're tackling a question almost every runner has asked: Do the shoes you run in actually make you a better runner? There are more running shoes than ever, technology is advancing rapidly, and the rise of the "super shoe" has changed what we expect from our footwear. But do we really need the latest and greatest shoes—or are we sometimes just buying into the hype? Tony and Lucia dive into the great running shoe debate, looking at comfort, performance, injury prevention, shoe rotation and, of course, the cost of keeping your feet happy. 👟 In This Episode🤔 We explore: First Impressions – How Important Are Shoes? What should runners actually be looking for when choosing a pair? The Rise of the Super Shoe Are carbon plates and advanced foam genuinely helping runners perform better? Comfort vs Performance Does the fastest shoe matter if it's not comfortable? Do Shoes Prevent Injuries? Can the right shoe protect you, or is injury prevention more complicated than simply choosing the right footwear? Shoe Rotation Do you really need multiple pairs for different types of running—or is this just another excuse to buy more shoes? The Cost of Running Shoes Are expensive shoes worth the investment? And do you actually get better running for your money?The Big QuestionWith technology moving so quickly, are running shoes genuinely helping us become better runners—or are we simply becoming better consumers of running shoes? Maybe the answer isn't about finding the best shoe. Maybe it's about finding the best shoe for you. 😂 Flying RuNR Format UpdateWith Tim and Tara exploring Europe and Peita battling the South Australian internet wilderness, Tony and Lucia take the reins for this episode. We've made a couple of changes to the usual Flying RuNR format—and we'd love to know what you think. Does the new format work? Let us know! 🏁 The Flying RuNR TakeawayYou can spend $100. You can spend $300. You can buy the latest super shoe with technology that sounds like it belongs on a Formula One car. But none of it changes one fundamental fact: The best running shoe is the one that works for you. Comfort matters. Fit matters. How the shoe works with your running matters. And perhaps most importantly... You still have to run in them. 😂 #107 – Race Day Mistakes We've All Made  #148 – The Right Running Shoes For You – Avoid Costly Mistakes  Confidence Over Carbon: Choosing the Right Race Day Shoes  👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory  Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/  Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr  Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory  This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]

Sydney Marathon is more than just 42.2km. It's a unique course, a huge atmosphere, challenging sections, incredible landmarks—and a race that can deliver some unforgettable moments. In this episode, the Flying RuNR team shares 10 things they wish they'd known before tackling the Sydney Marathon, combining practical race-day advice with lessons learned from experience. We chat about everything from pre-race preparation and pacing to fuelling, recovery, mindset and dealing with those moments when the race doesn't quite go according to plan. We also look at how to approach the Sydney course itself, including the early kilometres, the cumulative impact of the hills, Centennial Park and that final push towards the harbour. Most importantly, we talk about how to approach the race as an experience, rather than simply chasing a time. Whether you're running your first marathon, chasing a PB, completing another World Major, or heading to Sydney to chase your Sixth Star, there's something here for you. 🇦🇺 Sydney Marathon We'll share some of the local knowledge that can make the difference between simply getting around the course and being prepared to enjoy it. Because when you've spent months training for 42.2km, you don't want to spend the day worrying about the things you could have prepared for beforehand. 🎵 Sydney Seventh Star – Your Pace & Glory And of course, Sydney Marathon has its own soundtrack. "Sydney Seventh Star" by Your Pace & Glory captures the emotion and anticipation of heading to Sydney in pursuit of the Sixth Star. It's a song about the journey, the dream and that moment when the finish line—and another Major star—is finally within reach. 🎧 Sydney Seventh Star is available on Spotify, Apple Music, YouTube Music and other major streaming platforms. 🏁 The Flying RuNR Takeaway Prepare for the race. Respect the course. Have a plan. But don't forget to enjoy the experience. Sydney is waiting. Let's go get that star. ⭐ 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]

Every runner has a story about the time they got running spectacularly wrong. Started too fast. Did too much. Ignored the warning signs. Compared themselves to someone else. Or decided that every run needed to be a hard run. In Episode #161 of Flying RuNR, Peita, Tim, Lucia and Tony look back at some of the most common mistakes new runners make—and, importantly, the mistakes we've all made along the way. This isn't about telling new runners what they're doing wrong. It's about sharing the lessons we wish we'd known when we first started, so you can enjoy running more, stay healthier, and keep progressing without making every mistake the hard way. 🏃 In This Episode🚀 Starting Too Fast One of the biggest beginner mistakes is trying to run at someone else's pace.We talk about:Why your first kilometre shouldn't feel like a raceLearning what an easy pace actually feels like The importance of being able to talk while running Why slowing down can help you run further📈 Doing Too Much Too Soon You've discovered running and you're excited. So naturally, you want to do more! We discuss: Increasing distance too quicklyAdding too many training daysWhy rest days matterGiving your body time to adapt 🏃‍♂️ Thinking Every Run Needs to Be Hard Not every run needs to leave you exhausted. We explore the difference between: Easy runningQuality sessionsLong runsRecovery runsAnd why keeping some runs genuinely easy can make a huge difference.🩹 Ignoring the Niggles There's a difference between normal post-run soreness and something that needs attention. We talk about why runners shouldn't simply push through every ache and pain, and why dealing with small problems early can save you from bigger problems later. 📱 Comparing Yourself to Everyone Else Your running journey is yours.Social media can make it look like everyone else is running faster, further and more often—but you're usually seeing their highlights, not their whole journey.We discuss: Pace envyComparing training distancesChasing someone else's goalsCelebrating your own progress🧠 Making Running Harder Than It Needs to Be Sometimes the biggest barrier is in our heads. We talk about: Expecting immediate improvement Being frustrated when progress isn't linear Believing you need expensive gear to become a runner Forgetting that walking is perfectly okay 📅 Forgetting That Consistency Wins You don't need the perfect training week. You need to keep showing up. Small, manageable runs repeated consistently will take you much further than occasional heroic efforts followed by weeks of recovery. 😂 The Flying RuNR Confessional We're not just pointing the finger at new runners. Peita, Tim, Lucia and Tony share some of the mistakes they've made themselves. Because let's be honest...We've all done something stupid in running. And chances are, we'll probably do it again. Share your story with the Flying RuNR community. Y 🏁 The Big Takeaway You don't need to be a perfect runner. You don't need to be fast.You don't need to know everything before you start.You just need to start, learn, adapt and keep going.Every experienced runner was once a beginner.And somewhere along the way, we all made a few mistakes.🎧 Listen NowEpisode #161 of Flying RuNR is available now on Spotify, YouTube, Apple Podcasts and wherever you get your podcasts. 👟 Flying RuNR Reminder: Finish Lines. Not Finish TimesLove our music, check Out Your Pace & Gloryhttps://my.linkpod.site/YourPaceandGlory Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20Find all of our Links here - https://my.linkpod.site/flyingrunr Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory This video contains no sponsored content or affiliate links.For business inquiries, please contact us at: [email protected]

Can't Run More Than 2km? Start Here "How do people keep running without stopping?" If you've ever found yourself asking that question after gasping for breath just a kilometre or two into a run, you're definitely not alone. In this episode of Flying RuNR, we tackle one of the biggest challenges facing new runners: how to keep going when your body—and your mind—are telling you to stop. The good news? Every experienced runner has been there. The even better news? Running further isn't about being naturally talented or super fit—it's about finding the right approach, building consistency, and trusting the process. Whether you're trying to run your first 5km, return after time away, or simply break through that frustrating 2km barrier, this episode is packed with practical tips and honest advice from runners who've been exactly where you are. Because every marathoner was once someone struggling to finish their first lap of the block.🏃 In This Episode 🚫 The Biggest Mistakes New Runners Make Starting too fast and burning out early Comparing yourself to more experienced runners Thinking every run needs to be hard Expecting instant results Focusing on distance instead of consistency🐢 Running Too FastOne of the most common reasons runners struggle to go beyond a kilometre or two is simple: they're running too quickly. We discuss: How to find your easy pace Why slowing down can actually help you run further The "conversation test" Why most beginners underestimate how easy easy running should feel The Run-Walk Strategy Walking isn't failing—it's a strategy. We explore: Why run-walk works for beginners and experienced runners alike Different run-walk intervals to try How planned walk breaks can help you go further Why some marathon runners still use run-walk techniques The Mental Challenge Running isn't just a physical challenge—it's a mental one. We talk about: Managing negative self-talk Breaking big goals into smaller milestones Focusing on the next corner, not the next kilometre Celebrating small wins along the way Consistency Beats Intensity You don't need one heroic run—you need lots of ordinary ones. Topics include: Why consistency is the secret ingredient to improvement Building a routine that works for your lifestyle The power of small improvements over time Trusting the process, even when progress feels slow Tips and Tricks Our favourite practical tips for beginners: Slow down more than you think Start with shorter, more frequent runs Find a running buddy or group Don't skip rest days Celebrate progress, not perfection Focus on effort rather than pace Remember why you started The Flying RuNR Discussion What was the biggest breakthrough that helped you run further? Was it slowing down? Discovering run-walk? Building consistency? Or simply believing that you could do it? We share our own stories, struggles, and the lessons we learned on the journey from beginner runner to marathon finisher. Listen Now Available on Spotify, YouTube, Apple Podcasts, and wherever you get your podcasts. You don't have to run fast. You don't have to run far. You just have to keep showing up. And before you know it, you'll be inspiring someone else who's standing exactly where you once stood. 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory  Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/  Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr  Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory  This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]

When it comes to running, there's no shortage of advice on what you should—or shouldn't—eat. One day it's low carb. The next it's high protein. Then someone tells you to fast before your run, while someone else swears by a bowl of pasta. So what's the truth? In this episode of Flying RuNR, we cut through the noise surrounding diets, miracle supplements, and social media nutrition hacks to focus on what really matters: fuelling your body to run well, recover better, and enjoy the sport for the long haul. Whether you're training for your first 5K, chasing a marathon PB, or simply trying to feel stronger on your weekly runs, this episode is packed with practical nutrition advice for everyday runners. Because the goal isn't to eat less—it's to fuel smarter. 🏃 In This Episode 🍽️ Fuel vs Diet Why runners should think about fuelling rather than dieting Understanding food as energy, not the enemy Why restrictive diets can affect training and recovery 🍌 Before Your Run What to eat before different types of runs Timing your meals and snacks Foods that provide steady energy without upsetting your stomach ⚡ During the Run When you need to fuel during longer runs Gels, sports drinks, bananas, lollies, and other options Finding what works for your body 🥛 Recovery Nutrition Why the first hour after a run matters Replacing energy stores Protein, carbohydrates, hydration, and recovery 🚫 Nutrition Myths Magic supplements and miracle products Fad diets and social media trends Why there are no shortcuts to better performance 💧 Hydration Matters Drinking enough before, during, and after your run Recognising the signs of dehydration Adjusting your hydration for weather and training intensity 🏁 Everyday Nutrition Building healthy eating habits around your running Balancing performance with enjoying food Making nutrition sustainable rather than restrictive 💬 Flying RuNR Discussion If you could only recommend one nutrition tip to a new runner, what would it be? The team shares personal experiences, favourite pre-run meals, recovery rituals, and a few fuelling mistakes they'd rather not repeat. 🎧 Listen Now Available on Spotify, YouTube, Apple Podcasts, and wherever you get your podcasts. 🏁 Key Takeaway Forget chasing the latest nutrition trend. The best diet for runners isn't about cutting foods out—it's about giving your body what it needs to perform, recover, and stay healthy. Fuel consistently. Recover well. Hydrate wisely. Your body will thank you one kilometre at a time. 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]

Getting older doesn't mean giving up on running—it means learning to run smarter. In Episode #158 of Flying RuNR, the team explores how our relationship with running changes as the years go by. From recovery and strength training to mindset and motivation, we discuss the habits that help runners stay healthy, happy, and active for years to come. Whether you're in your 30s thinking about longevity, in your 50s chasing your next marathon, or simply wanting to keep enjoying the sport you love, this episode is packed with practical advice and honest conversations. Because the goal isn't just to keep running... it's to keep loving running. 🏃 In This Episode 🔄 Recovery Is Part of the Training Why your body needs more recovery as you age The importance of sleep, rest days, and listening to your body Why easy runs should stay easy 💪 Strength Training: Your Secret Weapon Why strength work becomes more important every year Building muscle to protect joints and improve performance Simple ways to add strength into your weekly routine 🎯 Stop Chasing Your Younger Self Why comparing yourself to the runner you were 20 years ago isn't helpful Setting goals that reflect where you are today Measuring success beyond pace and finish times 🤸 Mobility & Flexibility Looking after your hips, calves, ankles, and back Small daily habits that can keep you running longer Preventing injuries before they happen 🚨 Listen to the Niggles Why small aches shouldn't be ignored Knowing the difference between soreness and injury When it's worth seeking help early 🍎 Fuel for the Years Ahead Nutrition and hydration as your body changes Why protein and recovery nutrition become increasingly important Supporting bone and muscle health 🌿 Variety Keeps Running Fresh Mixing up your running with trails, parkruns, social runs, cycling, swimming, or hiking Avoiding burnout by embracing variety Running for enjoyment, not just performance 🧠 Running Beyond the Stopwatch Why running isn't only about personal bests Finding joy in movement, adventure, and community Redefining success as the years go by 🤝 The Power of Community Why the people you run with matter Staying motivated through friendships and shared experiences How community can keep you running for decades 💬 Flying RuNR Discussion Has running changed for the better as you've gotten older? The team shares personal experiences, lessons learned, and a few laughs about warming up before the warm-up, recovery taking longer than the run itself, and why wisdom might just be the best performance enhancer. 🎧 Listen Now Available on Spotify, YouTube, Apple Podcasts, and wherever you get your podcasts. 🏁 Key Takeaway Running isn't about turning back the clock. It's about adapting, staying healthy, and continuing to enjoy every kilometre. Run smart. Recover well. Stay strong. And remember—the best runners aren't always the fastest. They're the ones who are still smiling years down the track. 👟 Flying RuNR Reminder: Finish Lines. Not Finish Times Love our music, check Out Your Pace & Glory https://my.linkpod.site/YourPaceandGlory  Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/  Special one-time code available to trial FLYINGRUN20 Find all of our Links here - https://my.linkpod.site/flyingrunr  Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory  This video contains no sponsored content or affiliate links. For business inquiries, please contact us at: [email protected]