Operation Move
156 episodes - English - Latest episode: about 1 year ago - ★★★★★ - 1 ratingA podcast for runners, and the run curious. Zoey is a running coach over at Operation Move and is focused on loving the process of running, not just the destination. Zoey loves the transformative part of running and likes to bring thins to your ears that will help you love it too. This is a podcast for fast runners, slow runners, fun runners, serious runners and everyone in between - because we all love running the same.
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Episodes
Bonus Episode - The Things You Say After a Yoga Retreat (Part 2)
June 28, 2023 03:06 - 1 hour - 87.5 MBThis was recorded in December 2022 after Kirsten and I went on a yoga retreat. As usual, talked about far too many things to summarise but we did touch on burn out, things we'd do differently and answer some community questions. Connect with Zoey @instagram @facebook @youtube SUPPORT THE PODCAST If you want to learn more about our membership community, check out run club https://opmove.com/run-club/ You can also join our free community group here https://www.facebook.com/groups/opmov...
Bonus Episode - The Things You Say After a Yoga Retreat (Part 1)
May 24, 2023 01:21 - 1 hour - 86.7 MBThis was recorded in December 2022 after Kirsten and I went on a yoga retreat. As usual, talked about far too many things to summarise but we did touch on burn out, things we'd do differently and answer some community questions. Connect with Zoey @instagram @facebook @youtube SUPPORT THE PODCAST If you want to learn more about our membership community, check out run club https://opmove.com/run-club/ You can also join our free community group here https://www.facebook.com/groups/opmov...
Red flags of overwhelm making space for running in the tetris of life
May 17, 2023 03:59 - 1 hour - 115 MBWe recorded this in December last year, but I think you will still get a lot out of it. In this episode we are talking about overwhelm and some of the red flags of your mental health. Sometimes you find them at the doctor or at the gym, or just because everything feels too hard. Running won't fix your mental health, but it can play a big part in helping you to navigate your challenges and in having something that supports you. And if you are struggling because you can't run, then check out ...
One weird trick to hit new running PBs and prevent injuries. Just kidding, it’s strength training
March 17, 2023 22:01 - 1 hour - 117 MBIf you google 'strength training for runners' you'll come up with a billion results. The problem isn't that we don't know that it's beneficial, the problem is actually getting it done. I've written about developing mental toughness, how to motivate yourself to do hard things and why you need joy, not motivation - but in this episode of the podcast, Jo and I are talking specifically about strength training. It's easy to downplay the challenges with strength training and put it in the 'just ...
Going from running 0 to 50km on a full-time schedule
February 22, 2023 06:16 - 1 hour - 105 MBIn this episode of the podcast, I'm chatting with Ness. She's not been doing a whole heap of running since having a second baby and starting her business, but now she's getting back into a training cycle. We recorded this in November, 2022 and we talk a bit about how she's structuring her training, how she's coping with the demands of parenting and business and life as well as running schedules. And importantly how she approaches things when things don't go according to plan. You can...
Just keep moving forward - when running and long covid collide
December 03, 2022 18:42 - 1 hour - 112 MBIn this episode with Jen, we are talking about the aftermath of a 3 year pandemic, burn out and some of the realities of covid symptoms that persist past the acute period. It all has an impact, but in this we are focusing on how it has impacted running plans, running training and managing that change both physically and mentally. You can follow Jen in all the places here. Watch on YouTube SUPPORT THE PODCAST If you want to learn more about our membership community, check out run c...
That which we do not speak of or the big scary running injury with no timeline
November 08, 2022 07:57 - 1 hour - 87.1 MBIn this episode with Jo, I'm talking about that big thing which deep down we probably all fear as runners: a big scary injury with no running, no clear path forward and no timeline of how long it will last for. We look at what that takes to get through to the other side, and how we answer the question of how much do you love running? Because you are going to have to love it a whole lot to get through endless rehab, endless setbacks and the mental challenges associated with that. Watc...
Stop raging against the realities of your life
October 19, 2022 03:13 - 1 hour - 92.7 MBYes, we are talking about NOT running. Creating space for parenting, business and other adventures. Around here we are usually all about running. And most of the time you hear the story of wow I really struggled and then I figured it out and here I am doing all of the things. This isn't that story. It's accepting that sometimes you have to put one thing down to make space for other things. SUPPORT THE PODCAST If you want to learn more about our membership community, check out run...
Real Talk: It’s Hard Out There
October 13, 2022 22:28 - 21 minutes - 30 MBIn this episode, I give a bit of an update about how things are going post/during? long covid and what training is looking like right now, as well as how to approach the challenges of building a new routine from the ground up for something you used to be quite competent at. SUPPORT THE PODCAST If you want to learn more about our membership community, check out run club https://opmove.com/run-club/ You can also join our free community group here https://www.facebook.com/groups/opmove ...
Beginning again? Don’t be afraid of re-imagining what it could look like
March 28, 2022 23:35 - 27 minutes - 37.4 MBDo you ever feel like your life has changed, but your goals are stuck and you are just failing them? This is a bit of a meandering catch up episode, but this is the core of what I'm talking about. In the last two years, a lot of us have had the benefit of at one time or another, taking a step back and taking stock of what really matters. You've seen it in the great resignation. And I think running or fitness or training is much the same - it's time to take a step back and ask are my goals ...
Three fat loss myths we can all agree to leave dead and buried
January 12, 2022 20:57 - 29 minutes - 40.5 MBYou can thank all the crappy facebook ads I see for this episode of the podcast The ads that really irritate me are the running specific ones, but there are loads of them out there for all kinds of training and all kinds of diets and they are just as bad. Selling you something that sounds too good to be true, because it is. In this episode I'm talking about: Three really common (and persistent myths) The risk to your mental health during periods of fat-loss if your self-talk isn't wher...
Marrying the process - what would you still do if you knew you would fail?
January 05, 2022 01:09 - 25 minutes - 34.6 MBWe often hear about loving the process, or setting process based goals or just being about the process, but what does it really even mean? You'll often hear people talking about the process, but it can get a bit like jargon after awhile. Like, how do you tell the difference between the tempo run which is about the process and the tempo run which is about finally nailing that half marathon PB? They can look a lot alike. So, that is our deep dive for today! Interested in coaching? Let's ...
What’s so special about the 29th of December? Your guide to resolutions
December 29, 2021 00:14 - 31 minutes - 43.4 MBThis one time, I made a very big change and I didn't wait until the 1st of January New years, new weeks often make it easier to initiate that change, which is great - but keep in mind that no matter what you are going to have to go through tough spots with it. There is often no right time to do something, you just have to be so sick of the alternative that it's worth it. In this episode I'm talking about: Writing things down, so you are more likely to stick to things How to build in the ...
Everything you need to know about bone injuries
November 15, 2021 03:58 - 35 minutes - 48.7 MBHave you ever noticed how little information there is about coming back from bone injuries and stress fractures? Usually they tell you to rest and then start back slowly, but what does that mean? In this episode I'm talking about: The three phases of rehabilitation How you know when you can progress from one stage to the next stage Are all pain messages bad? What about phantom pain? And what you can learn from the whole thing anyway. Interested in coaching? Let's talk about achievi...
The 10% rule, and other myths about running
August 15, 2021 23:55 - 20 minutes - 27.7 MBI've officially listened to one too many running questions, answered by non-runners. In this episode of the podcast I'm talking about: The 10% rule. Is it real? Is it helpful? What should you do instead. Can you ever really 'bank time' in anything. The old saying is for every 10 seconds you go out too fast, you lose 1 minute in the second half. In my case I think it was about 8 seconds too fast in the first half and I lost about 40 seconds per km in the back half. Which is pretty close a...
How do I adapt running to my life without feeling like I'm going backwards?
June 17, 2021 00:43 - 32 minutes - 44.6 MBI know you work hard This is actually not a problem most people have. We are far more likely to overdo it, than underdo it. Working hard isn't the problem. Making time for running isn't the problem, it's finding something that you can recover from that is the hard part. In this episode, I'm talking about something I've been running into a lot with clients I coach this year which is when work demands or other demands go way up, how do you adapt your running to your new life reality? Or do ...
The work, parenting, university juggle from two people who used to run a lot.
April 23, 2021 21:25 - 1 hour - 121 MBWhen work goes up, study goes up, where do you fit it all in? In this episode, Kirsten and I are talking about: Managing the juggle of more work, more study while still being parents apparently When something has to give, where is the best place to take it from? Setting priorities and making adjustments Preserving mental energy for where you really need it Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. ...
How to create a run-specific cross-training plan when you aren't running
February 12, 2021 03:38 - 24 minutes - 33 MBIs all cross-training built equal? In this episode which is all about creating a plan that doesn't involve running, I'm talking about: The hierarchy of cross-training that most easily translates to running Why running volume and cross-training volume are (and can be) very different Ways you can use cross-training, even if you are running. Interested in coaching? Let's talk about achieving your running goals, while maintaining the most important thing - your joy. You can sign up here....
Why your running (or new habit) motivation falls off a cliff after 3 weeks (and how to fix it)
January 15, 2021 04:12 - 21 minutes - 29.8 MBIf you lose your way after three weeks, do you internalise that as a personal failing? The reality is that this is really common to everyone and it's not just a matter of will power or drive or commitment. In this episode I'm talking about: Why it happens, even with the best of intentions How to set yourself up to avoid this or at least work around it And some of the ways I'm using this in my own life right now Learn to Run starts on the 18th of January This program includes: Four ...
Creating the bubble and the environment for the change you want in 2021
January 08, 2021 01:34 - 24 minutes - 33.8 MBOh hello, I hear it's 2021. And it's been awhile since I've been on the podcast, and boy did I miss it. In this episode I'm talking about: Why it's really hard at this time of year to navigate the new year - whether you have goals you'd like to achieve or not Creating an approach for change that is based on curiousity Being willing to make changes to better support your goals Creating the environment that is going to work for you instead of work against you. Learn to Run starts on t...
Everything you don't know about running injuries with Brodie Sharpe
November 02, 2020 02:19 - 55 minutes - 75.7 MBå Running injuries can be a bit of a mystery can't they? It often seems like you are on some kind of detective hunt to find the cause of those pesky running injuries and often you find more questions than answers. To make matters a whole lot worse, there's a whole lot of misinformation out there and plenty of fear mongering as well. You are constantly getting bombarded with what to do, what not to do and sometimes there's a whole lot of conflicting advice as well. This week, I talked with...
Plan, Train and Adapt with Nicole Avery
September 30, 2020 01:40 - 1 hour - 154 MBMarathon training, interrupted This week, I'm talking marathon training, lockdown, planning and new projects with Nicole Avery from Planning with Kids. You can check out some of Nicole's marathon training tips, some ideas for fuelling your training, and here is one of her recipes for a morning protein smoothie. Nicole wanted to run a marathon this year, but 2020 had different ideas! So we talked a bit about the changing landscape of her training this year and how having a personalised pla...
Ultra Race Romania but in Geurie
September 18, 2020 05:32 - 53 minutes - 73.2 MBThis week, I'm talking to Ness about her recent race I am back talking to Ness this week. You can find her on instagram. And you can check out past episodes of the podcast with her in Episode 51 - The one where Ness ran 100km or Episode 43 – Meet Ness: Ultrarunner, Crossfitter and All Round Badass Racing looks a little bit different right about now so we talk a bit about: Training for a multi-stage event What were the good bits and bad bits about doing a race from your home base What s...
Lockdown 2.0 with Dr Jen Martin
August 21, 2020 06:00 - 2 hours - 169 MBThis week’s episode is a wide ranging affair. I talk to Dr Jen Martin this week. You can find her on instagram, twitter, or on her website. You can also catch her on the radio. Although Jen is pretty busy with all of the fast moving changes to university education over the last few months, I’m grateful that she took the time to have a chat with me this week. I met Jen through Learn to Run and have coached her since then. You can read a bit more about her story here, but I will also be bac...
Running in 1 Hour - Maintaining your running fitness in lockdown or when you are just short on time.
August 14, 2020 06:55 - 1 hour - 120 MBThis week, Kirsten and I talk about how to change your training to fit it into 1 hour a day outside This is for Melbourne people, but also for people who are time poor or wanting to just get the most out of their training with a limited amount of time to do it in. Some things we talk about include: How we would adjust our own training How you can get the same stimulus as a long run in less than an hour Some ideas for changing your focus for this next period of time Sign up for the in...
Preparing for that big workout or virtual run (plus how to make the most of treadmill running)
July 10, 2020 03:19 - 29 minutes - 40.8 MBHow do you prepare for that big workout, benchmark run or even a virtual race? You might not want to do a full taper like you normally would, but you still want to give it the respect it deserves! This week I'm talking about: Adapting your week Keeping your priorities straight What things won't make a difference How to set yourself up for a good physical and mental level of readiness on the day And keeping focused on what your goal is while not getting locked into the outcome Listen...
Everything I want new runners to know
June 26, 2020 05:54 - 33 minutes - 46 MBThis week is brought to you by I've heard way too many people gatekeeping new runners and I have feelings about that It's true. There are so many people who are new to running or giving it a crack again with gyms being limited or not quite open yet and I'm pretty annoyed with the level of gatekeeping or scaremongering that is out there. More runners is awesome! I'm so excited to see everyone out there trying something new or getting back to something that they used to love. Everything I ...
When different, not more is what makes you better
June 19, 2020 07:17 - 28 minutes - 39.3 MBIf more makes you better, you should just be able to rinse and repeat - right? Turns out maybe not so much. Sometimes more does lead to improvements, and that's especially true in the beginning. And us humans just love the seductive illusion of linear progression, but as you get further into things, often more isn't better. Sometimes, it's even worse. So in this episode of the podcast I'm talking about how to get your focus on what you can do to improve when more isn't working, more is...
128. Take some of the structure out of your training, but get the same results
June 11, 2020 05:38 - 28 minutes - 38.5 MBIf you are like anyone I am coaching, you have been wanting to change up your training in this period without races Maybe you have a whole heap of extra stressors on you right now, maybe you want to fall in love with running again, maybe you want to step outside the 12 week cycle and do something different, or maybe you just want to take the pressure off. Whatever it is, there's been a much bigger need for less rigidity in training the last few months, and probably for the rest of the y...
127. The year of mini goals (with Kirsten)
June 04, 2020 04:29 - 1 hour - 135 MBThis week I have company! Kirsten is back and we are catching up on all things post-home schooling apocalypse, the virtual run across Tennessee, 10km training and: Creating adventures for yourself in the absence of races Fun things to work on that you wouldn't normally be able to do in a training cycle Mini goals ranging from elevation, to segments, to time trials to distance And the usual kind of shenanigans we get into. Support the podcast, so we can make more and get access to bo...
126. Why We Run
May 15, 2020 06:52 - 29 minutes - 40.5 MBWhen you strip back all the trappings this is what you are left with . . . When there aren't any races . . . When there aren't any group runs . . . When there is nothing immediate to train for . . . And when your stress levels mean that you probably aren't really improving that much (at least according to my watch, Janet) . . . You get to find out why you run. Really. This episode is about that. And about not judging yourself for your coping mechanisms. Would you like your question answer...
125. "Hey Mama, you seem tired."
April 24, 2020 06:06 - 26 minutes - 36.7 MBThings your kids say to you as your escaping, I mean leaving the house to go into the back office I think everyone is feeling this right now! So just in case you needed it, this is your reminder that it is okay to drop a few balls, let a few things slide and just have a nap. Frankly it's a miracle that it has taken them 4 or 5 weeks to work out that I'm tired/cranky. I must be some kind of a magician. I also talk a bit about my training week and how to prioritise self care, particul...
124. Running local? Here's how to adapt your training.
April 16, 2020 23:31 - 22 minutes - 30.4 MBIf you are in lockdown, this episode is for you! It is probably different depending on what state you are in, but in NSW while we are still allowed to get outside for exercise (yay!) we do have to stay within our own suburb or postcode. So while it's fine to drive to somewhere in your suburb to start your run if there's a park or trail you like, that's not okay if it's outside of your suburb. I usually split my runs between home and the flatter runs down the hill one or two suburbs ...
#123 I've lost fitness, speed and endurance. How do I trust the process in my comeback?
April 10, 2020 23:40 - 32 minutes - 45.1 MBI got this listener question awhile ago, and it seemed very appropriate this week Who hasn't lost a bit of fitness at this point? And even though it is probably way down on your list of overall priorities right now, eventually you are going to start building that back up. And what does that look like? Mentally and emotionally how do you deal with that feeling of starting over (not completely, but further back than you were before)? How do you cope with knowing the gap between where you thi...
#122 Wait, what just happened?
March 24, 2020 19:18 - 29 minutes - 40.2 MBIt's hard to even wrap your head around everything that has changed in the last three weeks since I recorded a podcast I didn't really know where to start with this episode, so I just dived right in to what we are all dealing with at the moment. I also did a Facebook Live last week, where I went into more of what training looks like when there is no event on the horizon and more importantly, how it could be a really important mindset shift in terms of how you approach things from a long te...
#121 No, Runners Don't Hate Running
February 22, 2020 23:18 - 13 minutes - 18.2 MBOr how you can manipulate data to sell the story you want . . . Strava released data from surveying 25,0000 runners. You can see their visualisation of that data here. And I probably would have just looked at it and thought hey, that's pretty cool but then every media outlet across the globe started running their story which was basically "LOOK. Runners hate running too!" And as clickable a headline as that it is it's not really true. The less exciting version is that runners love to ...
#120 Sweet talking your way out the front door
February 13, 2020 03:14 - 22 minutes - 30.8 MBGetting out the door is the hardest part, isn't it? I think everyone has experienced in no matter if you are new to creating a habit, or if you've been at it for awhile. So. Much. Procrastination. And once you are out there, you are totally fine. But getting over that hump can be a hell of a thing. This week I'm talking about the key things I still use to get me out there which include: Planning Preparation Rampant Bribery Deal Sweeteners Accountability/Peer Pressure And finally,...
#119 Is your running watch sabotaging your mindset?
February 07, 2020 01:15 - 27 minutes - 37.6 MBHow much does that data really impact you? Do you see that performance condition notification come up and when it says 'poor', does it make you have a tiny doubt about your workout? Do those unproductive or de-training statuses on your app give you doubts about the work you are doing? Maybe they don't on a conscious level, but on a subconscious level they might be! This week, I dive into what some of the metrics are based on, what the pitfalls are and how to make sure they aren't negativ...
#118 How do I get past overwhelm to get started and keep going?
January 31, 2020 04:58 - 57 minutes - 50.1 MBI am so excited to be back in podcast land! This week, I have something a bit different, which I hope you will love. i put a call out to our Run Club members, to see if anyone wanted to do a coaching session over the phone, so we could take a deep dive into their biggest obstacle, and share it as an episode of the podcast. Lucky for me, Deb took me up on it! And I think you will love this chat. How do I get beyond overwhelm to get started, and to keep going? This was her big questi...
#117 Worthy of the Mountain - Kirsten and the 100km Alpine Challenge
December 20, 2019 02:32 - 2 hours - 225 MBToday, I'm talking to Kirsten about her 100km Alpine Challenge You can follow Kirsten at @shelovestorun and she's also our head coach over at Run Club, where she also writes custom programs. One of the big questions that came for Kirsten after her first unsupported 100km run was how she managed her mindset and her mental headspace through such a long event, with a whole heap of challenges and battling a whole lot of fatigue. So this is the main area that we dive into today. This episode...
#116 How To Break Through Plateaus
December 07, 2019 04:53 - 20 minutes - 27.6 MBThis week from podcast land . . . At the end of the year, it's natural to reflect on what went really well, and what didn't work so well and it's a great time to take a step back and examine what you want to continue doing because it's working really well and what you'd like to work on more. An important part of that process is: Creating a context for your improvement: running can be really black and white in terms of outcomes, but not all improvements can be measured in a time or a PB...
#115 Training Talk with Kirsten + How To Pick a Goal Race
November 22, 2019 05:01 - 2 hours - 200 MBThis week in Training Talk I talk to Kirsten who is deep into ultra taper. This was recorded last week, so at the time of publishing this she is already down in Falls Creek getting ready, which is so exciting! We talk a bit about what her taper look like (and what my deload week looked like - far less interesting) and we will make sure and do another episode after she is back to catch up on how it all went. Listener Question: How Do You Pick a Goal Race? This is a big question and thank...
#114 Top 5 Things To Prepare You For Your Best Running Year in 2020
November 13, 2019 03:22 - 26 minutes - 36.5 MBAre you ready to start a new decade of running? ME TOO. This time of year is a great time of year to start thinking about what you want achieve next year, and how you plan on getting there. I talk about 5 things that can help to super-charge your year and the self sabotage that might be holding you back I talk about: Re-setting the thought patterns that stop you from moving forward Having your come to Jesus moment on the unglamorous work of being resilient How to talk to yourself wit...
#113 Training Talk with Kirsten and What Happens When You Don’t Adapt to Training
November 01, 2019 06:31 - 2 hours - 180 MBpodcast: episode 113 – training talk with kirsten and what happens when you don’t adapt to training November 1, 2019 // by OperationMove// Leave a Comment In this week’s podcast, Kirsten is back and we go long! We catch up on what does a big training week look like when you are about to run 100km, and what we’ve both been up to. She’s in full training mode, but I’ve taken everything down a notch for the year. We tackle the big question: what happens if you do the training plan, log all ...
#112 How to celebrate kissing your a goal goodbye (a Melbourne Marathon update!)
October 25, 2019 05:14 - 32 minutes - 44.8 MBI’m back, it just took me a little while with school holidays, a race, two short weeks and life, you know? So this episode is all about how to let go of your A goal, and still have your race or your event be the celebration of your training that you want it to be. Because as it turns out after Melbourne, that’s something that I know a little bit about. Honestly, this podcast is a bit of a rambling one, so I won’t attempt to summarise it, you’ll just have to have a listen. Stay up to date...
#111 What being a fan of the sport of running has taught me about training and racing
September 27, 2019 05:11 - 17 minutes - 23.8 MBSomewhere along the way I became a fan of running (the sport) Crazy how that happens. I can literally watch people run a marathon for 2 and a half hours and be entertained. This weekend is the start of the World Championships in Doha, so in anticipation of being glued to my TV for as much as possible, this week I'm talking about all the ways in which following the sport has taught me lessons that I can apply to training (and coaching) So this week, other than general geekery I'm talking a...
#110: What if strength training makes me too sore to run?
September 20, 2019 04:58 - 18 minutes - 25.5 MBWill getting too sore derail your running? This is often the fear with getting into strength training. So in this episode I talk about: How to manage that adjustment period in the beginning, when you probably will be sore In the long term what being sore actually means and how to adjust your training accordingly And importantly, does being sore affect running performance? Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmove Or you can listen on...
#109 Planning the unplanned - Making the most of running in between plans or events
September 12, 2019 04:33If you are like me, you are on a plan ALL THE TIME. But that doesn't work for everyone and neither would it be ideal for everyone. This week, I'm talking about: How to manage that time in between events What are the minimums to focus on so that you make sure you are maintaining your fitness for whatever you have planned next Creating that balance between focused training and running for enjoyment. Stay up to date on: instagram @opmove facebook @opmove facebook community group @opmo...
#108: How to get the most out of a race, when you aren't chasing a PB
August 23, 2019 01:46 - 22 minutes - 30.6 MBSometimes a race is a stepping stone, not the ultimate goal There are races for fun, there are races for socialising, there are races for setting that PB and then there are races that are somewhere in between, where for whatever reason a PB isn't an achievable goal, but you still want it to be something that is at full effort. It might be you are coming back after a break, or recovering from your last big adventure or rebuilding in someway. Now sometimes you need to be brave and believe ...
#107 You can only see burnout in the rearview mirror
August 14, 2019 01:17 - 19 minutes - 26.2 MBI'm back this week, with a solo podcast. It's on a bit of a personal topic, but hopefully it's something you find useful as well. Burnout is sneaky and it can creep up on you bit by bit over time, almost without you noticing. And even when you know something is unsustainable you usually have a belief that you've got more runway to deal with it than you actually do. So, if this is something you are struggling with, I'm talking a bit about my experience and what you can focus on to help y...