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To celebrate 400 episodes of the Run Smarter Podcast, Brodie brings on his sister Zoe for a heartfelt and relatable conversation about one of the most transformative shifts in her running journey: learning to truly slow down.

After years of red-lining every session, feeling fatigued, and struggling with motivation, Zoe had a revelation that changed everything. In this episode, she shares what triggered this shift, how removing the pressure of apps like Strava helped, and what it actually feels like to run slow enough to enjoy the process and stay consistent.

💡 Key Takeaways:

• Slowing Down Can Speed You Up: Running slower than you think you “should” may be the key to unlocking consistency and long-term improvement.
• Strava & Social Pressures: Public tracking apps can subconsciously push you into unsustainable efforts. Zoe ditched Strava and focused on how running felt rather than how it looked.
• Enjoyment Fuels Consistency: For the first time, running became enjoyable — not a chore. Zoe looked forward to her runs instead of dreading them.
• Signs You’re Running Too Hard:
  • You constantly red-line
  • You struggle to breathe or feel exhausted post-run
  • You feel unmotivated to start your runs
• Tips for Running Slow Enough:
  • Try “embarrassingly slow” pace for recovery runs
  • Sing a line of a song as a breathing test
  • Focus on how your legs and breath feel, not your watch
  • Finish feeling like you could do it again
• The 80/20 Rule: About 80% of your weekly mileage should be at low intensity — slow enough to hold a conversation or feel relaxed throughout

🧠 Reflection Prompts:

• Are you genuinely running slow enough on your easy days?
• Do apps or social comparison affect your running intensity?
• Would removing pressure improve your enjoyment and consistency?