Better with Running

This week's Better With Running podcast, Episode 256, kicks off with hosts Chris Armstrong and Zac Newman sharing their recent running adventures. Chris details his 58km week of easy runs, humorously describing the XCR 10km in Ballarat as the "flattest XC course" he's experienced, despite its "greasy surface" where he wished he could've worn spikes.

The episode then features an interview with Run2PB Coach Madeline Heiner, a 2x Olympic Finalist and 10x Australian Representative, who recently won the Run Melbourne Half Marathon in 1:17:14. Madeline candidly discusses her evolving relationship with running post-elite retirement She offers insights into significant changes in running, such as shoe technology, social media's impact, and the sport's growing professionalization, while also sharing her goal to break three hours at the Sunshine Coast Marathon on August 3rd.

Finally, the podcast welcomes back Isaac Oppenheimer, a unique talent who competed at the Pacific Mini Games in Palau. Isaac provides a fascinating look into the multi-sport event and his experience at the Athletics Competition. He is theNauru National Record Holder in both the 5000m (17:15.23) and 1500m (4:26.39), Isaac shares details of race performances at the Games and the impact James Hansen has had on him as an athlete.

With thanks to Oat Running Socks our partner, visit ⁠www.oatrunning.com.au⁠

Run2PB Links:

Socials Run2PB YouTube: ⁠https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA⁠

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: ⁠https://podcasts.apple.com/us/podcast/better-with-running/id1506419354⁠

The latest Better With Running podcast delves into the recent Gold Coast Marathon weekend, with co-host Zac Newman sharing his on-the-ground observations of the vibrant atmosphere, the massive number of participants exceeding 38,000 across all events.. Chris Armstrong, viewing from Melbourne, celebrated the impressive performances of Run2PB athletes, highlighting Andy Buchanan's win in the Hlaf and Matt Buckell's 10K victory, alongside an inspiring number of personal bests despite challenging conditions. Chris also provided an update on his own training, gradually building volume with 46K run last week, and preparing for a Cross Country hit out in Ballarat.

The episode then features an anticipated interview with Liam Brandt, a returning guest, who recaps his remarkable sub-3-hour marathon debut at Gold Coast, finishing in 2:58:30. Beyond his personal achievement, Liam surpassed his fundraising goal for premature babies of $2000, raising over $5,500. He candidly discussed the challenges of the taper, admitting it was the hardest part of his preparation, and how putting his sub-3 goal public created pressure that motivated him through tough training sessions. Liam's race morning began smoothly, with surprisingly good sleep and a new breakfast routine featuring blueberry bagels.

During the race, Liam meticulously stuck to his plan, relying on 5K splits and resisting the urge to push too hard early, frequently reminding himself and running partner Fraser Pope, "15 K's left of the warm up to go". He felt "very, very comfortable" up to the 30K mark, but the final 5K brought hamstring cramps, which he attributed post-race to a lack of sodium in his gels – a crucial lesson for future races. Crossing the finish line brought "instant relief" and "disbelief," as he grappled with the intense emotional weight of potential failure and the immense pride in justifying the time and effort invested.

Looking ahead, Liam expressed that while he doesn't "absolutely love" the marathon race itself, he cherishes the training build-up and consistent progression. He plans to run the Gold Coast Marathon again next year, incorporating it into a family holiday, and aims to improve his 5K, 10K, and half marathon times. Liam concluded by thanking his wife Jess, coach James "Telf" Telford for his calming support, and running partner Fraser Pope for his invaluable guidance during the race, which he believes was critical to his success.

With thanks to Oat Running Socks our partner, visit ⁠www.oatrunning.com.au⁠

Run2PB Links:

Socials Run2PB YouTube: ⁠https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA⁠

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: ⁠https://podcasts.apple.com/us/podcast/better-with-running/id1506419354⁠

In this special Bonus Interview, Zacca sits down with Run2PB Coach Andy Buchanan to break down his big weekend where . celebrated back-to-back Gold Coast Half Marathon titles, and now holds the record for the fastest half marathon on Australian soil (1:01:08)

(0:00 - 3:10) Introduction

Andy candidly reflects on a challenging period post-London Marathon and a disappointing 8th-place finish at Launceston, admitting a loss of confidence. His coach, Scotty Westcott, provided crucial perspective, reminding Andy of his recent marathon volume (4 marathons in 12 months) and confirming that the dip in form was explainable, not a fundamental decline. This period served as motivation, with Andy trusting the process and his coach to rebuild. He even used a strong K. rep session posted on Strava as a "flex" to remind competitors he was "still here" after Launceston.

(3:11 - 11:59) Reflecting on Recent Form & Motivation

Race morning at Gold Coast saw nerves, "definitely more than the year before", but also unique dynamics. Andy arrived early at 4:45 AM, experiencing minimal banter among the elite field. He describes Brett Robinson's aggressive early lead as a "big move," which he strategically chose not to cover immediately, saving energy. During the middle section, self-doubt crept in, with thoughts of "maybe today isn't my day" flashing back to Launceston. He combated this by distracting himself with crowd support, which was "unbelievable" this year, and focusing on other runners coming the opposite way.

(12:00 - 32:50) How the race unfolded

Andy's decisive move came around 19.5K, catching the leaders and using smart course navigation. He exploited a "laughable" strategic advantage on a sharp left-hand bend by taking the inside line while his competitors ran wider, putting him suddenly in the lead. This "second chance" mindset, knowing he'd nearly lost the race earlier, fueled his final surge. He attempted a big push around 500m to go, which left him "so cooked" , but then employed a "bluff" to secure the win, subtly pushing to make others consolidate their positions.

(32:51 - 42:01) The Decisive Move & The Finish

Crossing the line, Andy didn't immediately know his record-breaking time or that he had won. The moments directly after finishing were among the "best I've felt in the finish line" and "proudest I've been of myself" recently. He greatly appreciated Pat Carroll's personal congratulations on breaking his 33-year-old record, making the morning even more special. Looking ahead, Andy is embarking on heat training in Cairns as part of his preparation for World Champs in Japan, planning his travel and training blocks with Athletics Australia's support. He continues to benefit from the supportive "group chat" among Australian marathoners for advice.

(42:02 - End) Post-Race Emotions & Future Plans

This week's "Better With Running" podcast prepares listeners for the Gold Coast Marathon, featuring Run2PB coach Matt Davy and returning guest Liam Beecroft. Matt Davy offers crucial advice for race week, emphasizing that feeling "sluggish" or having "dead legs" during the taper is a normal and positive sign that the body is adapting and strengthening. He advises runners to resist the urge to "test" themselves with hard efforts and to trust their accumulated training. Practical tips include picking up race bibs early to avoid queues, avoiding excessive walking at the expo, and ensuring race day essentials are packed in carry-on luggage for those traveling.

Matt also delves into optimal fueling and hydration strategies, stressing the importance of quality over quantity when carb-loading 2-3 days before the race, focusing on simple carbohydrates while avoiding high-fiber foods, excess protein, and fats to prevent stomach upset.

The episode further covers race day execution and mental fortitude. Matt suggests a conservative start for the flat Gold Coast course to avoid going out too fast and recommends aiming for a negative split or consistent pacing, breaking the race into smaller, manageable segments. Mental preparation involves visualizing success, having a race mantra, and focusing on controllable factors like pacing, breathing, and hydration.

Finally, Liam Beecroft, a Run2PB athlete and Accredited Practising Dietitian, provides expert insights into nutrition for runners. He discusses fundamental nutritional pillars for daily training, carbohydrate needs for different race distances, and optimal pre- mid and post-workout meal recommendations. Liam also covers effective carb-loading and race morning strategies, addresses the role of supplements versus a balanced diet. He highlights common nutritional mistakes and how to avoid them, Liam is a 2:37 marathoner, and ran his 5k in 15:58 in 2024, he is prepping for Melbourne Marathon later this year to have a crack at lowering that time even further.

For details on finding a sports dietician:

⁠https://www.sportsdietitians.com.au/⁠

With thanks to Oat Running Socks our partner, visit ⁠www.oatrunning.com.au⁠

Run2PB Links:

Socials Run2PB YouTube: ⁠https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA⁠

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: ⁠https://podcasts.apple.com/us/podcast/better-with-running/id1506419354⁠

In this weeks episode, we have a #teamrun2pb coach and athlete interview. Meet Cecylia Garcia who joined Run2PB in 2022, having a background as a soccer player who started running during COVID-19 to maintain fitness. Initially, she aimed for a sub-40 minute 10k and a 90-minute half marathon. Her interest grew with Strava segments in 2020 and listening to podcasts like "Inside Running" in 2021. However, by 2022, she experienced a plateau and even regressed due to conflicting online information, prompting her to seek professional coaching.

Under the guidance of coach Guy Walters, Cecylia has achieved significant personal bests across various distances. Her 5K time improved from 20:18 to 17:55 , and her 10K time dropped from 41:32 to 36:55. In the half marathon, she saw a remarkable improvement from 1:35 to 1:24. Cecylia's favorite personal best is her 1500m time of 4:36, a goal Guy set that she initially found challenging to believe she could achieve. Her success highlights the effectiveness of structured coaching in overcoming plateaus and achieving ambitious goals.

Guy's coaching philosophy emphasizes consistent, long-term development and avoiding overtraining, a lesson he learned from his own coach, Scotty Westcott. Cecylia's weekly training typically includes long runs of 28-30km and threshold sessions, with her total weekly mileage usually between 90-95km, adhering to a strict under-100km rule. Guy quickly identifies when Cecylia attempts to "overdo" her training, providing guidance to prevent injury or burnout. Cecylia highly values her coach, stating that obtaining a coach was "the best money I ever spent" and advising others against relying on unverified online advice.

Running has profoundly impacted Cecylia's life beyond performance. It has become a significant part of her lifestyle, with her partner also engaging in the sport and their holidays often revolving around races. She has expanded her social circle, with many of her close friends now coming from running. For Cecylia, running also serves as a mental outlet, helping her to switch off from work. Looking ahead, Cecylia plans to compete in the National Cross event and run the Gold Coast Half and Sunny Coast Half marathons, with a long-term goal of completing a marathon. She also has a 10K race scheduled in Prague during her honeymoon.

With thanks to our partner Oat Running Socks, Cecylia will be kitted out in some new socks, check out their range at https://www.oatrunning.com.au/

The latest "Better with Running" podcast featured an insightful interview with John-Paul Caligiuri, a dedicated runner who recently achieved a personal best of 16:05 in the Albert Park 5km. John-Paul shared details about his extensive running journey, which spans approximately 15 years of consistent effort. During this time, he's amassed an impressive list of PBs, including a 2:28 marathon in Chicago, 72mins for the half and 33mins over the 10k.

The interview talks about how he came involved with run2pb and getting coached by Brady Threlfall, He offers insights into his favorite training sessions and how they have worked together to achieve goals.

The interview also delvs into John-Paul's personal life, touching upon how he balances demanding work in civil construction—running a family business with long hours and frequent travel—with his rigorous training schedule and family life, raising three teenage children. He manages this by primarily running early mornings and the odd double!

A quickfire round revealed more about his preferences and insights, covering topics like gear (Garmin or Coros), tech (iPhone or Android), shoe rotation for different types of runs, and the pleasant surprises he's found in running. He also shared life advice, a song for his life's soundtrack, and we hear about his music background, favorite athletes, and even the one food he could eat daily.

JP will be hooked up with some new Oat Running Socks for joining the show, as a thank you for sharing their story.

You can check out their range : https://www.oatrunning.com.au/

In our 250th episode of the Better with Running Podcast! We celebrate this milestone, with a special duo from the run2pb team: dedicated athlete Liam Brandt and his coach, James Telford.

In this interview, we explore Liam's running journey, from his humble beginnings in the sport to his impressive progression and training ahead of his debut at the Gold Coast Marathon. Liam speaks candidly about the demanding sessions, the mental fortitude required for solo runs in the dark, and the stark contrast between this solitary training and his background in team sports like football. He opens up about pushing through the "dark places" that every dedicated athlete encounters, offering a raw and honest look at the grind behind the results.

Looking ahead, Liam and James give us a look inside the training block and revealing his favourite session. To get to know Liam even better, we put him in the hot seat with a quick-fire round. We find out his preference between Garmin and Coros, the tech debate of iPhone versus Android, and the one bit of life advice he'd give his 18-year-old self. For all the shoe geeks out there, Liam gives us the inside scoop on his shoe rotation for easy days, sessions, and races, and also shares the song he’d put on the soundtrack of his life.

To cap off this milestone episode, we make a very exciting announcement. The Better with Running Podcast is thrilled to launch a new partnership with Oat Running Socks! In celebration, every guest who joins us on the show will now receive a free pair of Oat Running's fantastic running socks as a thank you for sharing their story.

You can check out their range : https://www.oatrunning.com.au/

A huge thank you to all of our listeners for your support over 250 episodes! Here's to the next 250!

In this episode of the Better With Running Podcast, hosts Chris and Zac start the show by touching on listener feedback and a recent incident highlighting poor track etiquette amidst the current "running boom." Chris updates on his elliptical training as he recovers from injury, hoping for a gentle return to running soon, while Zac details his own structured return-to-run program, starting with walk/jogs and feeling positive. They also briefly discuss elliptical machine preferences and inaccuracies.

The spotlight then turns t #teamrun2pb athlete and physiotherapist Matt Ridgewell, who shares his inspiring journey to breaking the 3-hour marathon barrier at Noosa with a 2:58:07 finish. Matt recounts his running origins, his professional passion for treating runners, and the personal challenges he overcame—including a stress fracture and significant life events—leading up to his triumphant race. describes his love for both the objective and meditative aspects of running, praises Zacca's coaching, and answers a series of quick-fire questions about his running and future goals before the hosts conclude that Rod Stewart's WR attempt is a bit misguided, as they round out the show with WR Chat.

• 00:00:17: Introduction and 250th episode anticipation.
• 00:00:56: Listener feedback and previous week's "one percenters" discussion.
• 00:01:35: Track etiquette issues and "runfluencers."
• 00:04:49: Chris's elliptical training update.
• 00:08:16: Discussion on elliptical machine pros and cons.
• 00:12:50: Zac's return to running program.
• 00:18:38: Introduction of guest Matt Ridgewell.
• 00:20:27: Matt's running origin story.
• 00:21:34: Matt's work as a physiotherapist and experience with running injuries.
• 00:25:11: What Matt loves about running.
• 00:28:13: Lead-up to the Noosa Marathon and Matt's sub-3 goal.
• 00:30:40: Challenges before the Noosa Marathon (floods, travel changes).
• 00:32:08: Matt describes the Noosa Marathon race experience.
• 00:33:34: Pacing and group dynamics during the marathon.
• 00:35:11: The emotional finish and achieving his goal.
• 00:39:04: Matt discusses being coached by Zac.
• 00:43:30: Matt's favorite marathon training sessions.
• 00:45:06: Matt's future running plans.
• 00:47:46: Quick-fire questions with Matt begin.
• 01:01:50: World Record Chat: Rod Stewart and the 80+ 100m record.

This episode of Better With Running kicks off with an update from host Chris Armstrong on his calf strain, sustained in a work incident. While still recovering and not yet running, Chris shares his positive progress and hopes for a return to activity soon, The main focus then shifts to a compelling conversation with Andrew "Sos" Sostheim, an integral member of the Run2PB family since 2018. Andrew recounts his running journey, which began in 2014 after his football career, initially to get fit, but quickly evolved into a passion due to the immense physical and mental benefits, including stress management and a sense of accomplishment. He emphasizes the addictive nature of running and the importance of balancing it with other life commitments.

Andrew, a busy "Sparky" with three children and active in their sports, shares his love for the sport. He also discusses his recent Run the Gap 12km event and his experience being coached by Matt at Run2PB, along with his favorite training sessions. Andrew passionately advocates for the social side of running, cherishing the camaraderie and banter with fellow runners.

A significant part of Andrew's story revolves around his deep community involvement, particularly as a co-event director for the Wimmera River Parkrun. He enthusiastically promotes the positive impact on fostering good habits in children, providing social connections, and offering physical and mental health benefits to the community. His satisfaction comes from volunteering and seeing others achieve their personal bests, noting the significant growth of Wimmera River Parkrun. The episode concludes with a discussion from the WR chat about a "Buffalo Bandit Lacrosse player who ran a half marathon in full kit," and gets the boys posing some challenges Sos's way.

Join us on Better With Running as Chris recounts a training week of highs and lows – the Subi Run, and then an unfortunate calf injury that'll keep him from XCR.

Some shout-outs to some fantastic Run2PB race results from past guests. Then, prepare to be inspired by Chris Hillhouse He'll share his journey from humble time trials around a school footy oval to a massive race at the weekend, where he averaged 3:26/km pace for 12k. Chris talks about his motivation and how he honours a great friend, his experience with Run2PB coaching under the guidance of coach Josh Harris, and we hear about his big goals for the future. Chris, a long-time listener, also hangs around for some world record chat, which includes a truly bizarre feat: a marathon run entirely in circles around a lighthouse!