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
#56 How to train for a marathon (or anything) when you are time poor
August 25, 2017 03:03 - 23 minutes - 42.5 MBThis week, I am talking about a question that came up on Twitter If you work full time and have family responsibilities can you really train for a marathon? The answer is yes, but it's also maybe, and do you want to. But there are some great ways to save yourself time Split runs - I talk about when to use split runs and if they are just as effective as continuous runs Help a hangry runner out - How to make sure you always have something nutrient dense to eat Getting creatie with your s...
#55 Meet Sarah: Accidental Marathon Runner
August 18, 2017 07:05 - 43 minutes - 80 MBThis week we are talking to Sarah And we are talking about the Paris Marathon. And there are actual castles and forests involved. But before we get to that, we talk a bit about why she started running, what made her want to sign up for a marathon, and what would make her want to do ita ll over again at Melbourne this year. If you are going to be running one of the Melbourne events, check out our event page so you can stay up to date with everyone! Head over to iTunes to listen (and subsc...
#54 So, you are injured. Here's what to do next.
August 11, 2017 07:06 - 24 minutes - 45 MBThis week, we are talking injury. Getting a specific, actionable diagnosis Treating your rehab as your training and with the same level of commitment Working out what where the steps that lead you to injury, and how you can prevent that from happening in the future Maintaining routines Building the foundations that will support your running in the future. Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
#53 KIrsten Runs UTA
August 04, 2017 02:47 - 1 hour - 155 MBThis week Kirsten talks to me about running UTA And she's warning you that UTA is a gateway drug and shares what run is currently pulling at her for next year. I also refer to this article by Lauren Fleshman, called, I Run Like a Girl. Got something you'd like to chat about? You can email me here, or head into the community group here. Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
#52 What is your story?
July 28, 2017 06:39 - 34 minutes - 62.6 MBThis week, someone in Far and Fast was talking to me about the podcasts And she told me how much she loved Ness' interview, but where was my story? I replied, 'what story', because I'm occasionally dense like that. And the more I thought about my story the more overwhelmed I was about putting it out there into the universe. But here it is, anyway. I won't say much about it because I made multiple attempts at recording it, some of it was hard to say, and some of it was hard for me to hear ...
#51The One Where Ness Ran 100km
July 20, 2017 08:56 - 1 hour - 177 MBThis week, Ness is back! And we are talking about what it's really like to run 100km. We talk about how she felt going into it after her last (very) long run, how she felt going into such an epic run, support crew shenanigans and would she do it again? You can follow Ness on facebook and instagram. And you can check out her interview on Sparta Chicks Radio too! And I had a bit of surprise news this week too! It's been a huge week! And I talk a bit about some of the exciting things that ...
#50 The Secret Life of Motivation
July 11, 2017 06:29 - 23 minutes - 43.1 MBThis week it is the 50th episode! And to celebrate, I'm talking about why motivation isn't as mysterious as you might think it is. And how The Hulk can help you to understand it better. If you'd like to chat or have a question, head into the community group or email me. Head over to iTunes to listen (and subscribe! and review!) You can listen and download episodes in Itunes here.
#49 Meet Jane: Road Runner, Trail Runner, parkrunner and Marathoner in training
July 07, 2017 05:20 - 45 minutes - 83 MBThis week, I am talking to Jane I love a good running origin story. This week, I'm talking to Jane about why she started running and what kept her going. We talk a bit about her experiences of running the Great Ocean Road (twice) and what she's learned along the way. Jane is such an active part of our community, I know you will all love to hear her voice and find out a bit more about her story. And I talk a little bit about what happened on the Gold Coast too. Just in case by some miracle...
#48 Taper crazy? How to develop mental resilience in your final week
June 28, 2017 07:48 - 20 minutes - 37.2 MBThis week, I'm talking about the taper We have so many people heading to the Gold Coast this week and for many people the end of the training cycle is the most mentally challenging. It's where all the doubts come in. Phantom illnesses come in. Phantom injuries. And in general you spend way too much time thinking about how everything could go horribly wrong. So this week I'm talking about getting your mental resilience game strong for your final week before an event. And if you are coming...
#47 Meet Jo: Trail Lover, Ultra Badass and Low Heart Rate Runner
June 22, 2017 08:08 - 52 minutes - 95.4 MBThis week I am having a chat to Jo And we tackle some of the burning questions that people have like: How do you fit in training for a 100km trail run AND work AND do mum/partner/life stuff too? What does low heart training look like How does she fuel her really long runs (it's more delicious than you might think) And why discipline will trump ego You can check out Jo at her blog, on her instagram or in the community group. Head over to iTunes to listen (and subscribe! and review!) ...
#46 Strategising Your Next Half Marathon PB
June 15, 2017 03:40 - 31 minutes - 57.1 MBIn case you were living under a rock, I ran a half marathon last weekend at race pace There wasn't an organised race, I just picked a route to run locally. But it did get me thinking about all of the strategy that goes into the event itself, even after you've done all the training. There is: Nutrition in the lead up: should you be carb-loading or avoiding fiber? Hydration before the big day: how to make sure you are actually absorbing all of that water What's your pacing strategy: why ...
#45 Meet Katherine: Runner, Hiker, Blogger and Expat in San Francisco
June 09, 2017 00:08 - 53 minutes - 97.2 MBThis week, I am talking to Katherine. Who is always one of my favourite people to talk to. Did you know that she was one of the first people I ever had the pleasure to coach? She was! We started working together about three years ago and a whole lot has happened in that time, but she's still one of the most kind and thoughtful people you are likely to meet. Don't tell her I said that, she is not keen on compliments! If you'd like to check Katherine out you can find her on instagram, faceb...
#44 Why setbacks have a lot in common with achieving big goals
June 02, 2017 00:25 - 24 minutes - 44.7 MBThis week we are talking about achieving big goals and also what happens when you don't Because the funny thing is that both things have a lot more in common than you think, whether you lose motivation because of a disappointment or you lose motivation because you've achieved your big goal, the end result is the same - you can kind of float around feeling lost for awhile. Exhibit A: Me having no idea what to do You can subscribe to YouTube here. Things I mention: The habits of people w...
#43 Meet Ness: Ultrarunner, Crossfitter and All Round Badass
May 24, 2017 04:07 - 1 hour - 114 MBThis week on the podcast we are talking to Ness! You can find her on instagram and facebook. And if you want to have a chat to her, you can also find her in the community group. And we are having a chat about her training for running 100km at UTA. I think the biggest question people have about training for a 100km race or any ultra event is how much time do you spend running, and it might not be as much as you think it is! Announcements! Last chance to jump into Learn to Run until August...
#42 Being consistent requires that you sacrifice being perfect
May 18, 2017 07:16 - 31 minutes - 57.2 MBThis week I am talking about something that everyone needs: consistency I'ts not the most exciting thing to talk about it, but it's definitely the thing that most people struggle with! So I dive into: How to break the cycle of stopping and starting over The critical points that you need to pay attention to Changing your all or nothing mindset How to challenge your perfectionism Announcements! The Whole Life Challenge starts on Saturday, come and join our fun team! There are 29 space...
#41 Meet Kirsten - Running Coach, Registered Nurse, Mum of Four and Trail Runner
May 12, 2017 04:42 - 1 hour - 159 MBThis week we talk to Kirsten She's our running coach for Run Club, and when I crowd sourced what everyone wanted to know this is what they asked: What is your favourite trail to run? Why did you want to get into running coaching? Do you think your eating plan has had an impact on your running? What would be your ultimate running event if money, time and childcare wasn't an issue? How do you manage to fit it all in with work and kids and training? Plus Kirsten and I talk about a bunch...
#40 So you want to run faster . . .
May 02, 2017 11:34 - 33 minutes - 61.1 MBThis week in podcast land, I talk about the thing that I've been avoiding And I also talk about a question that is both simple and complex at the same time: How do I get faster? Do you want to get faster, or do you want it to feel easier? How to structure your training week Focusing on specific workouts Technique and form to improve your speed How to recover so you get the most out of your training. And I also chat about my week in training, something I'm loving right now and a coup...
#39 What We Would Do If There Were No Limites on What We Could Do
April 12, 2017 06:02 - 53 minutes - 98.3 MBThis week we talk about . . . What If And I'm not going to spoil it for you by letting you know what we picked! Don't forget to sign up to the Whole Life Challenge, starting May 20th. And if you'd like to join us for Learn to Run that starts on April 17th. Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
#38 What we want you to know about safety
March 31, 2017 03:18 - 50 minutes - 92.1 MBThis week we dive into the somewhat controversial area of runner safety . . . The murky area of victim blaming and runner safety Tips for running in the dark (daylight saving is nearly over - hooray!) The things we do every day for safety without ever even thinking about it Why we won't be carrying a concealed weapon any time soon. Also, we are super excited to share The Whole Life Challenge with you. This starts on the 20th of May, but you can get in at early bird prices now. It's a wor...
#37 Excuses are just the story you tell yourself
March 24, 2017 03:40 - 58 minutes - 108 MBThis week we talk excuses (and reasons) The tricky part about excuses is that they seem so reasonable. This week we talk about: Identifying the emotional blockers that cause excuses Challenging the excuses that typically come up for you Aligning your values and your goals Being kind to yourself, even when you make excuses Changing the story you tell yourself, about yourself. Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
#36 Why I'm Not Still Eating a Vegan Diet, But I am Seeing a Nutrition Coach
March 16, 2017 04:53 - 38 minutes - 70.1 MBI ate a predominantly vegan diet for a few months, but this is what has happened since then This week we talk about: Why I changed my diet after three months The main changes I've made since working with a nutrition coach Balancing body composition and body positivity Keeping focused on performance goals Trying this on to see how it fits you Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
#35 Let's talk International Women's Day
March 08, 2017 02:09 - 1 hour - 119 MBToday is International Women's Day! So Kate and I talk about being women on International Women's Day: Why friends don't let friends watch The Bolt Report How Pauline Hanson is the Australian Donald Trump Traffic lights. Yep, we go there too. Trying to parent children, who (hopefully) will be adults in a different time Feminists wear make up too. Head over to iTunes to listen (and subscribe!) You can listen and download episodes in Itunes here.
#34 New Beginnings and Things To Put in Your Diary This Year
March 02, 2017 01:17 - 42 minutes - 78.6 MBWe are back! How exciting! This week in the podcast we talk about: How cute Baby Amelia noises are An introduction to Operation Move for people who are just joining us (can you believe it's been 5 years?) Some of the things we are hoping to do this year on the podcast Events we are looking forward to Kate is starting Learn to Run in March and you can join her! Call out for questions for future episodes of the podcast, tell us what you'd like to hear! Links we mention: Learn to Run ...
#33 Until Next Year . . . meanwhile we talk goals, events and your fastest 5k
December 02, 2016 05:48 - 43 minutes - 79.7 MBIt's our last podcast for the year! But before we go we are here to share some of the awesome goals that the Operation Move community has set and to remind you to: Join the Secret Santa Enter the Skins giveaway and give yourself a Christmas present or just grab the discount code! Some events you could think about doing next year And answer that question about how to run a fast 5k. But more importantly to tell you how much we have loved doing the podcast this year and our best wishes f...
#32 Coming back from a long break. How to start again.
November 22, 2016 03:14 - 45 minutes - 83 MBEver had a break from running and then feel a bit lost? Sometimes you have a break because life gets busy, or because you weren't loving it and motivation was low or because you were sick or had an injury or something awesome like having a baby. There are a million reasons to have a break, and today we talk about why that's not necessarily a bad thing, but you do often need some strategies to get back out there too. We have a chat about: Taking a good look at why you needed the break - m...
#31 Garmin unfollowed me on instagram but I still want them to make a Fenix HR in rose gold so I can give them my money
November 18, 2016 02:41 - 1 hour - 113 MBSeriously though, we are talking about running apps and running watches this week. Or we do eventually, after we have a bit of a chat about holidays, travel and the total political madness over the last week. We get there, I promise! In that we talk about: Free apps Entry level watches and what they do and what their limitations are What features caused us to upgrade What watches we have our eye one (hint: the title kind of gives this away) Some of the software to be aware of when ...
#30 What We Are Listening To
November 07, 2016 09:35 - 50 minutes - 92.2 MBEver struggle to find something to plug into your ear holes? We don't have that problem, ever because there are too many podcasts to listen to. This week we talk about When we listen to music, when we go audio free and when we listen to podcasts What kinds of things we listen to depending on the kind of workout we are doing Our favourite podcasts People we are best friends with in our mind And the best thing about going to Fiji for a week Podcasts we talk about include: Seth Godin Sta...
#29 Coaches. Not just for hipsters and billionaires.
November 02, 2016 09:36 - 1 hour - 132 MBThis week we dive into why you are just so much more effective when someone else is telling you what to do Whether it's fitness or business or life, everyone seems to have a coach for everything - but what is the actual benefit and what kind of value are you really getting? This week we talk about: Why I'm more likely to do the training I need to do if someone writes the program for me The value of experts providing context How your behaviour is influenced by the five people you associa...
#28 How to Love Your Body Right Now
October 25, 2016 20:47 - 38 minutes - 69.7 MBThe topic of this podcast is actually about loving your body now, not in fact about scheduling This is true, despite the fact that Kate and I get super side-stracked to start off with. So we talk about: Parts of our bodies we love Not caring about stretch marks How you already have a beach body Practical steps you can take Why Kate walks around her house naked Ending the war with your body The myth of reaching goal weight If you'd like to you can join us over at the Facebook Commu...
#27 How to Support a Friend Who Is Learning to Run
October 21, 2016 02:11 - 46 minutes - 84.6 MBHow cool is it that we get this question? This week we answer a community question about supporting a friend who is learning to run. And it includes: Best ways to offer practical support Top things not to do A rather involved Pokemon Go analogy Getting back into it after having a break Some of the obstacles that people might face Lamingtons. Yes really. And a reminder that you only have a couple of days left to register for Learn to Run. It's the last one for the year, so don't miss...
#26 Melbourne! And Other Events We Love
October 11, 2016 11:46 - 46 minutes - 85 MBMelbourne, here we come! (Well Kate is already there) but I am definitely on my way on Friday. And this is officially six months of podcasting, which seems like a big achievement! So this week we talk a bit about: Our favourite events Our worst events Why flat running is hard Hydration and pre-race nutrition Running socially vs running for a PB Race day traditions And if you'd like to join us for carb-loading - even if you aren't running - head over to the community group - all the ...
#25 Supplements - What do you really need?
October 04, 2016 22:28 - 59 minutes - 109 MBShould you be taking supplements? And what should you be taking? This week we talk about supplements. Is it necessary? Are you getting enough in your food? And what things should you be paying attention to. So we have a chat about: Common areas of deficiencies for women Protein powder - do you need it? Supplementation based on your goals Pre and post workout nutrition Minerals that you lose through sweat Links: Podcast episode about supplementation that I referred to - The Tim Ferri...
# 24 on Fat Shaming, Viral Blog Posts and The Most Asked Questions About Learn to Run
September 28, 2016 00:52 - 17 minutes - 31.3 MB"Slim or Skinny or Athletic or Average Sized People Just Don't Live in the Same World as Fat People" Today I talk about writing "I'm a Size 10, But I Will Always Be Plus Sized" and having to hide afterwards. Learn to Run is currently on early bird special for the last program of 2016, so I also talk about the most common questions I get: What level of fitness do I need? Will it work for me if I'm already running 1-3km? Can I do it if I am overweight? Can I do it on the treadmill? What i...
#23 Five Steps To Get Started in the Beginning
September 21, 2016 12:09 - 30 minutes - 55 MBThe beginning is hard This week I am talking about beginnings. They can be hard and unforgiving and sometimes it feels more like failing than succeeding. But I have five steps to get you started on the right track. 1. Breakfast: Literally and as a metaphor. 2. Planning out your week and creating buffer zones 3. Write it Down 4. Mindset: Define Success and Failure 5. Create a Reward System Links I refer to: Podcast: Gymnastic Strength Training Post exercise selfies Operation Move...
#22 Are You a Victim of Tech Overkill?
September 13, 2016 21:58 - 39 minutes - 73.1 MBHow much is too much? This week we get asked at what point does things that are helpful for running like watches and apps and heart rate monitors, stop being helpful and start slipping into over-analysis? And we talk a bit about: How to avoid decision fatigue How to use tech and feedback to remove stress from your running, rather than adding to it Making sure you have the right context for the feedback you are getting from your tech devices Keeping your focus on what is important If y...
#21 Things I Wish I'd Known Before I Ran My First Marathon
September 07, 2016 00:50 - 44 minutes - 81.1 MBThis week, someone sent in a question . . . And the question was: What do you wish you'd known before you ran your first marathon? How long have you got? The first marathon is such a learning curve! But we talk a bit about: How the fatigue of training can trick you into thinking you are less prepared than you are Demystifying the bonk. It's something that scares a lot of people, but it's not really something that has to happen or that you can't get through. Why you probably need to step ...
#20 Habit Creation - Abstinence vs Moderation
August 31, 2016 08:54 - 1 hour - 113 MBThis week we are talking habit creation and nutrition You might be either intrigued and/or horrified as to why someone would forgo coffee (COFFEE), grains, sugar and dairy. Which is exactly what I did a couple of weeks ago. Having emerged from the detox haze this week we cover things like: Being vegetarian and/or vegan when your children and husband are barely omnivores The great things about abstinence and the not so great things How to incorporate moderation in a structured way Taking ...
#19 The Pregnancy Edition
August 24, 2016 10:36 - 1 hour - 112 MBThis week we are talking about moving through pregnancy (or not moving as the case may be) And what happens after that? You have a new baby and you are 30 or 40 kilos above your comfort zone and you are surrounded by umpteen media outlets demanding that you 'get back your body'. This week we are also talking about: Why Katie isn't Katie anymore. You can read about that here. Why it isn't easier for the skinny person at the gym Pregnancy is hard. You do what you've got to do. Babies are ...
#18 What is your best distance
August 17, 2016 01:52 - 1 hour - 124 MBJust because it's longer, doesn't make it better. And just because you are good at it, doesn't mean you will love it We are talking about favourite distances this week and some of the ways you can tell which distance your body is best suited for too: What are our favourite distances and favourite races Why more isn't necessarily more or even better How to get a good idea of a distance that you are going to enjoy Racing for time vs social runs at events Distances that support your lifest...
#17 Overcoming the Imposter Complex
August 10, 2016 01:31 - 52 minutes - 95.8 MBDo you ever hesitate before you call yourself a runner? Or do you qualify it with something? Maybe you call yourself slow, or say you don't run, so much as shuffle. Then this episode is for you! We've never met a fake runner, so this week we are talking about the pervasiveness of the Imposter Complex. And we talk about: How to recognise it Strategies to help you step away from your fear And we challenge some ideas that you might still be holding on to. We also get sidetracked, as per usu...
#16 How to incorporate strength training into your running
August 04, 2016 03:35 - 26 minutes - 47.9 MBThis week we are talking weights! Strength training is a great thing to incorporate into your week and will give you great benefits as well. Some of the things we talk about are: How to get started if you think motivation might be an issue at home Should you run first, or run after? How to structure your week for optimal recovery And why more isn't more. Learn to Run starts August 15, and now our program includes strength sessions as well as your run sessions so you get the most benefit ...
#15 Strategies to Injury Proof Your Running
July 27, 2016 03:54 - 47 minutes - 87.1 MBPrevention is better than cure! This week, we talk about strategies to injury proof your running. Some of the resources we talked about are: Rolling for shin splints Yoga Warm Up Stretching for Runners Some of what we cover includes: Why resting shin splints doesn't help your recovery (but neither does running in pain) The purpose of recovery and sleep in building your fitness Targeting weaknesses Stretching, even when you find it really boring Got any questions about training? Head...
#14 Beware the Injured Runner
July 20, 2016 02:38 - 47 minutes - 87.8 MBThis week we are talking about what happens when you are injured. Things that we talk about this episode: Calf rolling technique from Mobility Mastery The Man Who Has It All - for giggles 10% discount off RunFasterGear with the code opmove 5km, 10km and Half Marathon Training starts Monday, don't miss out! This week get 20% off Learn to Run with our Early Bird Rates until Sunday And we cover injury issues such as: How to maintain routine when you are injured The difference between disc...
#13 Am I Ready to Run a Marathon?
July 13, 2016 12:52 - 23 minutes - 43 MBLife and school holidays have gotten in the way this week! So it's a solo podcast about how do you know when you are ready to take the leap to run a marathon. I talk a bit about why you already know the answer, some of the myths of marathon training and why I was secondary in my own first marathon. If you have any questions feel free to email me at [email protected] or you can pop into the community group on Facebook. And if you'd like to sign up for the July 25 training, this week ...
#12 Managing Commitments - But How Do You Fit It All In?
July 06, 2016 23:35 - 25 minutes - 46.7 MBThis week Katie is back and we are talking about the million dollar question. How do you fit everything in? There is work and life and family and sometimes kids and how do you fit a training schedule in around that? Some tips we are this week are: Create a realistic plan, not an aspirational one Appreciate that getting most things done is a win Create space around your activities to minimise stress Understanding your body to make sure you are recovering well You also get the pleasure of...
#11 Your Questions Answered
June 29, 2016 04:16 - 51 minutes - 94.7 MBAll the Questions! This week Katie is away, so Zoey asked for some questions from the community: What about "race day bag" check? Some hot tips on how you pushed through at the start of your journey when every run hurt like hell because of being overweight? Mindset of coming back from injury/dealing with boring rehab You are someone who avoids injury on the whole. So what is your magic anti-injury sauce? How do you get out the door when your run buddy cancels? Or podcast mate travels? ...
#10 5km vs Marathon and Running Snobbery
June 22, 2016 10:34 - 48 minutes - 88.6 MBThis week we go off schedule a bit and talk about something that popped up during the week. If you want to check out the original thread you can check it out in the community group. But the main thing is that whenever you share something that's about how awesome a 5km is (or any distance) there are always going to be people who miss the point and get all superior about their distance. So we go into a bit of detail about the awesome challenge that is 5km, how to set goals for you and not for...
#9 Fuelling on the Run
June 15, 2016 09:42 - 47 minutes - 86.1 MBThis week we get into a few more specifics about what you need to eat before, during and after a run and why it is so important that you do! We talk a little bit about the types of things you can have, how you should be experimenting with your training runs for the best results and why you should be eating early and often. And we also talk a bit about the consequences of not eating or fuelling properly and how you can get the most out of your sessions and give your metabolism a bit of a boos...
#8 Day on a Plate
June 08, 2016 11:45 - 53 minutes - 73 MBThis week we are starting a three part series on nutrition. And to kick it off we are talking day on a plate. We talk about why you should go for more, not less and we answer some community questions like: How do I incorporate food preparation into my routine? What should I do for post-run recovery, especially for longer runs? What should I do if I have a craving? We don’t believe in diets, or running for weight loss but we do believe in living the healthiest life you can enjoy. Also,...
#7 Are you built for speed, or built for distance
June 01, 2016 11:01 - 25 minutes - 46.8 MBToday's episode focuses on the question - when you are starting should you build distance, or should you build speed? The answer is maybe a little bit more complicated than your realise! And it depends on a whole heap of things like personality and goals. And even more importantly, time. You also have a few more days to take advantage of our Learn to Run or 5km, 10km or Half Marathon groups kicking off on Monday.