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.
Homepage Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed
Episodes
#106 Training Talk with Kirsten and What to do if you get sick during a training cycle
August 09, 2019 06:34 - 1 hour - 113 MBWe are back! Bronchitis made videos or audio recording pretty challenging for a bit there, but things are getting back on track now! In this episode, Kirsten and I catch up about training and answer one of our Run Club questions about how to manage periods of sickness during your training cycle whether that happens early on, at peak training or during your taper. Learn to Run is starting on the 2nd September, so you can register for that now. Moving forward, you will be able to register...
#105 Training Talk with Kirsten and What to do (or not do) the week before a race
July 05, 2019 03:24 - 1 hour - 126 MBNew series in the podcast - training talk with Kirsten! This episode starts with a bit of training talk about what Kirsten and I have been up to for the last week or so with training (this was recorded a week ago, so you'll notice despite my best intentions I got proper sick this week anyway, so just goes to show you that sometimes there's just nothing you can do about it!) Community Question: What are your 'definitely do' and 'definitely don't do' for the week before your race For thes...
#104 Your most efficient choice, isn't always your best choice
June 21, 2019 03:21 - 17 minutes - 23.5 MBMaking choices that serve your outcomes, not just your schedule. This week I'm talking about something that I've been focusing on this week: The most efficient decision (whether it's getting up early, squeezing in sessions where you can or anything else) is often not serving the actual purpose So, I'm talking a bit about how to make decisions that best serve your purpose What to sacrifice and what to retain to get the outcome you want Prioritising the things that you devalue to get a b...
#`103 How to Run 100km at Ultra Trail Australia
June 13, 2019 04:43 - 2 hours - 232 MBHow do you run 100km on one of the toughest courses in Australia? In this episode of the podcast, I talk to Kirsten about her first 100km solo race. And we get into: What does her training look like How her training has to accommodate work and life and kids We talk about the eating. Lots and lots of eating. Also chicken sandwiches. How did she transition from road running to trail running She guides us through some of the extra things you might need on some trail runs What was her ma...
#102 Running and Immunity - How to avoid getting sick, what to do when you do and how to come back afterwards
May 23, 2019 04:37 - 15 minutes - 21.5 MBMost of us want to avoid getting sick, but if we do get sick, what happens next? Truthfully, I was a bit superstitious about recording this because I've been cold-free for 9 months and I though for sure I would get sick if I talked about it. And that very afternoon I felt like death, but had a good night sleep and my streak lives on! So, in this episode I talk about: How to support your immune system, so the chances of you getting sick are less likely What to do when you do get sick ...
#101 Running shoes: which ones, how often and how many?
May 16, 2019 04:08 - 22 minutes - 30.2 MBWhich running shoes are best for me? This is one of the most common questions, and also one of the most difficult ones to answer, because everyone is well different. But in this podcast I break down how to narrow the field of what you are choosing from in terms of: Neutral vs Stability Heel to Toe Drop Cushion Level Purpose of the shoe And talk about some ways you can find things that might be comfortable for you and ways to figure out good things to try. I also cover some other comm...
#100 The long and winding road of progress or how to take over an hour off your half marathon time in 6 years
May 10, 2019 04:39 - 1 hour - 105 MBWhen someone in our Run Club community asked me about progress, they probably didn't expect me to go on about it for 80 minutes, but here we are. So often on the socials, you see where people are now and might not realise all the ups and downs it took to get there. And in fact, you probably couldn't get there without the ups and downs. In this podcast I talk about getting started running in 2011 and then a bit of my timeline in going from a 3 hour half marathoner to a 1:36 half marathon a...
#99 How to put your habits on auto-pilot
April 12, 2019 04:56 - 11 minutes - 16.4 MBHave you ever wondered why it's so much easier to get going, once you take that first step? But that first step is brutally hard and challenging isn't it? And once you do get going you wonder why it was so hard in the first place? This week I'm talking about how to create routines that make habits almost inevitable by creating little steps that have nothing to do with running or your new habit really, but make it almost impossible not to happen once you start to create that chain reaction...
#98 Does it really come naturally? Breathing while running.
April 08, 2019 02:13 - 13 minutes - 18.4 MBBreathing feels like it should be easy, like something that should come naturally - after all you do it all the time, right? This is one of the topics that comes up really regularly in Learn to Run as often breathing is one of the biggest struggles for a new runner, or someone returning to running. In this episode I talk about: Mouth breathing vs nose breathing How to improve your breathing technique by practicing when you aren't running Breathing exercises to improve your lung capacit...
#97 Kirsten's 100km Adventure at Oscars Hut 2 Hut (Part Two)
March 27, 2019 05:01 - 2 hours - 209 MBSo pleased to welcome Kirsten back to part two of this podcast! This is a long one, so get ready to dive in! In this episode we talk about: A bit about her fuelling (and mine) All about her second day and why it was a whole lot different than what she expected Split second decisions they had to make along the way How to handle adversity when you get thrown a few curve balls What she's got coming up next And we also talked a bit about everything else, because we love a chat. If you...
#96 Kirsten's 100km Adventure at Oscars Hut 2 Hut
March 15, 2019 01:52 - 1 hour - 93.9 MBThis week, I talk to Kirsten about taking on her first 100km event at Oscars Hut 2 Hut. We talk about what kind of training she had to do, how she adapted her training based on limited access to similar terrain and what the first day was like. We also talk a bit about the things that might stop someone from training or entering ultra trail events and what can be done to make it more accessible to people. You can check her on instagram at @shelovestorun and connect with us through the Ope...
#95 Fuelling Your Run
February 26, 2019 03:55 - 19 minutes - 26.1 MBIn this podcast, I'm diving into the specifics of fuelling including: What do you need: before, during and after What place does fasted running have What are the benefits of things like branch chain amino acids How much should you have What things to take particular attention to based on your goals Practicing your fuelling before you get to race day Race day strategies for fuelling. Learn to Run registrations are now open - you can gain early access to our introductory program here...
#94 How to optimise your race recovery
February 15, 2019 06:11 - 14 minutes - 19.7 MBThis week, in the podcast I'm talking about a question that often pops up in Run Club, and that is how much recovery do I need and what does that even look like? So this week, I'm talking about: How many days off do you need? How long until full recovery happens? What if you've got a race three weeks later? And, importantly how should you recover at the end of the year?
#93 Back to the Beginning
February 08, 2019 05:54 - 17 minutes - 24.3 MBBack on my podcast, and back to the beginning! Whenever Learn to Run starts, I have the opportunity to reflect on where I started and how my own experiences have helped me to shape and change and evolve Learn to Run. This week I'm talking about what learning to run was like for me, and how it slowly grew into something bigger than myself. There are things I learnt as a runner, and things I learnt as a coach from where I started and the points where I succeeded and where I failed. Resour...
#92 Your Body Is Not Your Adversary
December 20, 2018 02:32 - 15 minutes - 21.9 MBIf I see one more post about how far you have to run to burn off Christmas lunch . . . Or how I should eat BEFORE I go to parties so I don't eat while I'm there or how maybe I should just eat less food the next day if I'm overindulged the night before, my head might explode. Running is not a punishment for the Christmas lunch you have, or for the date night you enjoyed or for the drinks you had out with your friends. But this leads me to a bigger discussion about how easy it is to fall i...
#91 The terrifying and liberating path of being a beginner
December 13, 2018 02:46 - 23 minutes - 31.8 MBBeginnings have been popping up a lot this week. Maybe it's the new Learn to Run starting on January 7th, or maybe it's being so close to a new year, or have just started with a new coach and taking the next steps at rehab, but suddenly it seems like beginnings are everywhere. This week on the podcast, I'm talking a bit about the hash and wonderful parts of beginning and persisting. It seems like it should be easy to just start. But great things are rarely easy. And to want to change, y...
#90 Five Reasons Why Your 5km Isn't Improving
November 13, 2018 23:56 - 17 minutes - 24.5 MBHave you ever wondered why you work really hard in your running, but you just don't quite improve? Maybe you think that you are missing something, or maybe you start thinking that you are just slow. Chances are there are a whole bunch of things that aren't quite happening, and that's the reason why you start to feel stuck. Before we get into this, it's great to keep in mind that improving is really fun and a great way to keep motivated but it's not really why most people run. When you star...
#89 How to Debrief After a Bad Race
November 02, 2018 05:22 - 17 minutes - 24.5 MBThis week we are talking post-race debrief after a race or event that definitely did not go to plan. Normally, this is something that you would do with a coach, but if you don't have a coach or are self-coached, then there are loads of things that you can do to do your own debrief post-event to make sure that you learn as much as possible and have everything you need to move forward with your next training cycle. Learn to Run registrations are open, so you can check that out here. And our...
#88 Is lighter really faster?
October 25, 2018 23:40 - 12 minutes - 17 MBIt's really easy to believe that lighter is faster, but is it? How many times have you thought that if you 'just' lost x amount of kilos it would make running easier, faster, better? But is it really true? This week I talk a bit about that. There's a short version and a longer version. As I mention in the podcast you can sign up for the Walking program through the newsletter here and select the walking challenge option. And Learn to Run is now accepting registrations for our last program ...
#87 When Rehab is Done, But You Still Aren't Ready
October 05, 2018 03:46 - 23 minutes - 31.8 MBJust about a year ago, I headed into treatment, having no concept of how long it would take. But I think what surprised me along the way was the emotional points were not when I was stagnant, but when I had to take the next step forward. I'm at one of those steps now. I've been informed that this stage of rehab is now complete. I surprised myself by how conflicted I was about that. How hard it would be to take full ownership of my own training and my own ongoing maintenance and how scared I...
#86 A race is just more information, but do you have the right mindset to make use of it?
September 13, 2018 05:09 - 23 minutes - 31.9 MBThis week, I'm talking about new information and how to make use of it. New information might be testing yourself with a race or a time trial or it might be doing what I'm thinking about doing which is getting a body scan (maybe!) I talk about: How you can be disappointed with a result, and happy with it at the same time - it's complicated! What I learnt in my recent race Creating a mindset that is positive for taking on and utilising new information When you might want to pass on gett...
#85 Identifying Weaknesses to Maximise Your Results
August 23, 2018 04:39 - 21 minutes - 29.2 MBLet's talk weaknesses! Weaknesses are actually your best friend, and your best path to improved results, but finding out what they are and how to address them can be tricky! This week I'm talking about: Creating a mindset that allows you to thrive when addressing weaknesses, doing hard things and focusing on things that you aren't good at. How to identify if your best area of improvement is in sprinting, middle distance or long distance How you can customise training to still target ...
#84 Finding a running coach is like dating, here's how to find what works for you
August 18, 2018 19:58 - 21 minutes - 29.8 MBThis week we are talking about running coaches How to find them, why you might want one, and what are the best questions to ask including: Why it's far more about personality than it is about programming Getting a sense of someone's training philosophy The benefits of creating a partnership for your training with coaching And why I think all running coaches should have coaches too! Learn to Run registrations are now open, so you can sign up here for early access to the group and to s...
#83 Things that are not running that can dramatically improve your running
August 10, 2018 07:10 - 30 minutes - 42.3 MBLet's talk about things that are not running that might be stopping your running from improving This week in the podcast, I'm talking about all the things that sit around your running that can have a huge impact on your running On sleep: making the most of your own sleep pattern, rather than forcing yourself to get up early On nutrition: making small tweaks that can force you to get all your micronutrients as well as your macros and making that mindset shift to eating for performance Ex...
#82 Love Your Before
July 27, 2018 05:25 - 15 minutes - 20.7 MBLet's talk about before and afters. This week I talk about: Why 'before' and 'afters' are great for reflection and inspiration, but are also a bit misleading Why the person in your before has done all of the heavy lifting And how to appreciate your before, and enjoy your after too.
#81 Amplifying your training with . . . REST
July 13, 2018 05:27 - 19 minutes - 26.4 MBLet's talk Rest Days! In the beginning they might be your favourite thing, but after awhile rest days can sometimes seem harder than run days! So this week I'm talking about: What the purpose of rest days is The difference between rest days and active recovery How to tell if you need more rest How to adapt your training when you need to How to build volume without creating too much fatigue And why you don't want to carry fatigue from one session to the next Plus, why you don't want...
#80 Warm up for better fitness adaptations and to hate your workouts less
July 06, 2018 02:10 - 18 minutes - 25.4 MBHave you ever noticed how your second interval in the middle of those intervals is easier than the first? That's probably because you haven't warmed up properly. And while a full warm up is time consuming, it can be the thing that gives you so much more out of the session, allows you to enjoy it a whole lot more and creates better fitness adaptations too. In this episode I talk about: Fuelling your quality sessions What a warm up looks like for interval training vs sprint training Th...
#79 Ditching the Fads: Creating Context and Purpose for your Training Week
June 29, 2018 06:15 - 17 minutes - 24.5 MBIf you do everything at full capacity, you'll burn out pretty quickly. And not just physically either, it's a tough mental burden to shoulder as well. This week I'm talking about ways to structure your week to make sure that: Every session has a purpose and a goal You are making choices that are about longevity, not just maximum results You enjoy what you are doing, and it isn't something you dread You are taking into account that a particular type of training that you do might present...
#78 Race prepping like a champ for a great run
June 23, 2018 00:32 - 13 minutes - 18.4 MBIt can be easy to think that once you hit taper time all the work has been done, and that's mostly true. But there's a whole lot you can do in the last week to make sure you get to the start line well rested, well fuelled, with your mindset in the right place and ready to go. This week I talk about: What to stop doing the week before your race How to avoid the dreaded taper sickness What to eat and drink in the lead up; and How to calm your nerves to get your head in the right place.
#77 Beyond PBs - Creating a Layer Cake of Goals
June 15, 2018 07:52 - 22 minutes - 30.7 MBHabits are not goals, so if you aren't a natural planner or you aren't in a focused period of training, the idea of setting goals can seem overwhelming at best or even pointless. But there are so many ways to set goals to keep you interested in what you are doing and they don't have to be about reaching a new distance, entering a new event, or setting a new PB. In this episode of the podcast I talk about using goals to create your own meaning and some of the fun ways to set goals to keep t...
#76 How to Motivate Yourself To Do Hard Things
June 08, 2018 03:36 - 23 minutes - 32.1 MBThis week I'm talking about how to get yourself going for things that aren't exciting, that you don't look forward to but you really need to do. That might be rehab, strengthening weaknesses or it might be those hill sprints that you are dreading or it might be the meal planning you can't stand. The longer term the reward is for the things you are trying to do, the harder it is to get going. So this week, I talk about: Knowing why you are doing it in the first place, and what the benefi...
#75 Gadgets! Free apps vs paid apps vs watches. Where do you start?
June 02, 2018 23:21 - 19 minutes - 26.2 MBThis week you'll have to excuse my awful voice, but on the upside I did record this before I lost my voice so that is at least something! This week I'm talking about some of the basics, especially when you are starting out and all the running apps are pretty confusing and it's hard to know if the free vs paid version is worth it. And go into a bit of a brief overview of running watches if you'd like to take the leap from app to watch. And while I have you there I talk a bit more about the...
#74 Running won't fix your mental health
May 25, 2018 07:12 - 15 minutes - 21.3 MBThis week in the podcast I dive into one of the things that people first said to me when I was having a severe depressive episode: "You should exercise more!" It makes no sense for someone who is depressed, and it makes even less sense to someone who is depressed and already running 30km a week. Recently having had a period where I couldn't run I had the opportunity to look at what my mental health would be like without running. I always thought it would suffer, and you know sometimes it...
#73 How to maintain good training and nutrition habits away from home
May 17, 2018 03:01 - 20 minutes - 28.4 MBIt's so easy to get out of the swing of things when you are away from home and then it seems like more of an effort to get back into it when you return, doesn't it? This week I'm talking about some things you can do to keep your habits ticking along when you are away from home: whether it's a running event, a holiday or you are travelling for work. I have a bit of an addictive personality, I think so it's been really easy for me to see trips away in the past as a perfect reason to complet...
#72 Training Diaries - the private, the social and the visual and why you need all three
May 11, 2018 04:54 - 19 minutes - 27.1 MBThis week my exercise physiologist asked me to make sure I was keeping a training diary. At which point I was a little concerned about giving him my actual training diary because that's probably way more detail than he would ever need to see. I'd probably need a separate training diary fit for public consumption. Which got me thinking about training journals in general. This week I talk about the benefits of multiple training diaries for different purposes. Whether they be physical diaries...
#71 Unshackle yourself from your mother's guilt
May 03, 2018 01:14 - 14 minutes - 20 MBDo you ever notice that at particular topics seem to keep coming up over and over? Maybe it's because Mothers' Day is coming up, but mother guilt has been coming up a lot lately. There was a great discussion about it on twitter here which I put my two cents in on, but I found I had more to say too. Okay running moms, I need your input: imagine you're at home with your baby, feeling a little stir crazy, and a voice tells you that you shouldn't run. That it's selfish and time consuming. What...
#70 Kirsten answers all your questions about running 50km on two mountain loops
March 30, 2018 05:29 - 2 hours - 167 MBKirsten answers all your burning questions about what it's like to run 50km for the first time. She talks about: What makes it different to a road marathon What her recovery has been like What she would do differently What her nutrition was like And what it gave her in her build up to UTA If you are planning on signing up for Learn to Run in April, this is a great way to get to know Kirsten a bit better because she's amazing and will be coaching you! You can check out more about Lear...
#69 A few bad ideas you might have about running
March 15, 2018 23:57 - 24 minutes - 33 MBAKA all the times I've seen people talk about their training on twitter and I've tried really hard to not offer unsolicited advice. Here is ALL THE UNSOLICITED ADVICE. This week I talk about: Long runs Training variability Warming Up Fuelling Walk breaks Split runs Kirsten will be back next week to talk about her 50km run! Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
#68 How do you know you are ready to run 50km?
March 09, 2018 22:24 - 1 hour - 148 MBKirsten is about to take on her first 50km at the Australian Alpine Challenge So this week we talked about: How do you know when you are ready to run 50km What her training week and run fuelling looks like How many hot cross buns will she need at the end And a few other questions from the community as well! And she listens to me whinge about being injured a bit too. Good luck Kirsten! We will all be cheering for you!
#67 Rehab is where I live now. Tips on surviving a long term injury
February 13, 2018 03:56 - 21 minutes - 30.1 MBHave you ever waited for your life to start? Yeah, me too. That's what the beginning of this year has felt like. Long term injury is sneaky and hard and also a great opportunity. Today I talk about the good, the bad and the ugly and tips on how to maintain your fitness and your mental health through a long term disruption. Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
#66 'Do you feel like an adventure?' - Crewing the 100 Mile Alpine Challenge with Kirsten
December 15, 2017 10:14 - 1 hour - 111 MBHave you ever wondered what it's like to support someone running 160 kilometres? Kirsten doesn't wonder, because she did it for Jo recently. You can read all about Jo's amazing race here. But in this episode of the podcast Kirsten talks about the other side of the experience. What it's like to crew for someone, how you can best support them, what you can learn from the experience and how it has helped form her goals as well. And how supporting someone can be just as nerve-wracking and just...
#65 The Art of Natural Running with Dr Brett Hill
December 08, 2017 01:59 - 1 hour - 83 MBThis week on the podcast, I'm joined by Dr Brett Hill. He's a chiropractor, a barefoot runner and a coach and you might have listened to him on The Wellness Guys or That Paleo Show. Today he's talking about all things running form and answers your questions: Should you work on running form, or will it just fix itself over time? If you are going to work on your form, what would you start with first? What is the number one thing that you can do now that will have the biggest impact on your...
#64 Stop Waiting for the 1st Of January
November 23, 2017 02:36 - 23 minutes - 32 MBHave you ever said to yourself, "I'll start Monday". I have and I bet you have too and you know what happens on Monday? Usually not much. Today I'm talking about what happens when you are getting towards the end of the year and maybe you weren't where you thought you'd be. How do you get started? How do you get over that beguiling voice that tells you that you'll just start after Christmas. Today is what you have. Not tomorrow. Not Monday. Not the 1st of January. Today. And I talk through s...
#63 Myths that plague new runners
November 15, 2017 03:19 - 18 minutes - 25.5 MBIn this episode of the podcast I'm talking about the things we get told in the beginning of our running careers that just don't really hold up in real life. I'm talking about: "It doesn't get easier" Running until you vomit is a good thing Never skip a session You should get faster every time, or every week
#62 Disappointment is an Underrated Motivator
November 10, 2017 06:32 - 8 minutes - 11.7 MBA lot of time I would go out of my way to not be disappointed. I would manage expectations, prepare for it and even brush it off if it happens. But the fact is if you do feel disappointed it, there are lots of benefits to actually letting yourself feel disappointed. And like most things, whether it's useful or destructive all comes down to what you do next. Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
#61 The Struggle is REAL: Picking a Running Coach
October 20, 2017 05:41 - 25 minutes - 35.1 MBThis week I've been trying to find (and commit to) a running coach. It's a lot like dating, and I'm reminded of how somehow back in the nether regions of my memory, I recall why I hated dating so much before I got married. Anyway, I digress. Finding a coach! I often get asked why I would need a coach, because clearly I don't have any issues with motivation, but the truth is that motivation and accountability are only a small part of what a coach does. And frankly, I'd be suspicious of any c...
#60 What happens when you get to the finish
October 13, 2017 02:58 - 16 minutes - 23.2 MBThis week, I'm meeting the Operation Move team in Melbourne! And in honour of getting to start lines, I decided to talk a bit about some of the many feelings that can overcrowd you at the end of a training cycle, and how to get over some of the mental hurdles that a race can throw at you. Questions like: Why do I feel so down at the end of the training cycle? How come I always get sick during taper? Is my ego stopping me or helping me? And other adventures in mental gymnastics. Head ...
#59 Planning Your Off-Season
October 06, 2017 02:55 - 15 minutes - 21.6 MBp This week on the podcast I decided to talk about your off-season For lots of us October and November mean we are coming to the end of the racing calendar *sob* And for the highly structured, the off-season can be a bit of a challenge, but there are a few important things you need to make sure you get in your off-season, whether you love structure or not! 1) Time off. Really. Actual time off. Time without running. 2) Allow yourself to get bored and antsy from the time off. 3) Incorpor...
#58 The Most Expensive Cheap Sport
September 27, 2017 05:28 - 16 minutes - 23.3 MBThis week, I thought I'd share my tips for how to save money on our *cough* cheap sport I mostly focused on shoes and sports bras because that's what I think you should save your money for! But I go into: Where to pick up last season's stock Why Amazon is like the stock market Buy/Sell/Swap groups And some recommendations for online stores You can view this in video form here Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes h...
#57 No, you aren't lazy
September 08, 2017 08:17 - 23 minutes - 43.4 MBWhat are you really saying, when you say "I'm just lazy"? This week on the podcast I talk about why you aren't really lazy and why you should probably stop telling yourself that you are. I also talk a bit about how those things that you say you want to change might actually be serving a purpose, and until you know what that purpose is, you might feel a bit stuck. Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.