Casual Runners Appreciation Podcast

In this episode, we're joined by  Havi Govender. He is an accountant by day (we know, another one) and when he's not crunching spreadsheets, he is also co-founder of @bbc_runclub (Banana Bread Chasers RC). Together we talk about:

 - How BBC became the tastiest run club around
 - Havi tells us about the BBC community   
 - COOOOOOOOOPS
 - What makes a good Banana Bread?
- Havi shares his secret banana bread combo

 But first, we CRAP on about:
 
- Our smallest training week so far
- Blue tick verified? Hayden explains why
- Shannon considers a cocktail mile, without the running

Follow us on Instagram and join the conversation - @casualrunnerspod

In this episode, we talk about comparison culture, the thief of joy. We share our own experiences and a couple of hot takes on what we think you can do to help snap yourself out of it. Maybe its not always about running faster than someone else? 

But first, we CRAP on about:

• How far would you go to steal a Strava segement?
• Shannon realises she is about to hit a run club milestone
• Hayden hasn't run on a Sunday since...when?

Follow us on Instagram and join the conversation - @casualrunnerspod

In this episode, we're joined by Abdul Mohamed-Isa. He is a postie by trade, is affectionately known as Mr Parkrun, and is pretty darn funny. Together we talk about: 
 - Where running sits on his priority list (hint: it’s nowhere near the top)
 - parkrun Statesperson - what is it and how do you qualify
 - If you’re not cheating than you’re not trying
 - Starting a parkrun from scratch 
 - How he came last in parkrun… twice

 But first, we CRAP on about: 
 - Hayden practicing his racing at parkrun
 - Shannon's beef with the Women's Classic 
 - CRAP being challenged at the Fremantle Running Festival

Follow us on Instagram and join the conversation - @casualrunnerspod

In this episode, we're taste tasting gels so you don't have to. We're not going to give away the results, but we give the gels that a casual runner is most likely to find a go. The ones you find at Woolies or Coles, maybe a Supplemart, we're giving them a try and providing our honest recommendations.

But first, we CRAP on about:

• Setting a challenge for Hayden's wife to be a guest on the podcast
• Hayden's old man hamstring injury
• Shannon's lack of spatial awareness and the friendly ankle tippy taps she gives at Run Club

Follow us on Instagram and join the conversation - @casualrunnerspod

In this episode, we're joined by Scarlett Duncan. She is the founder and head coach at DOSE Running, one of Perth's best run coaching services. Together we talk about: 

• How Scarlett found a love for running and an ever bigger love for creating community
• What DOSE stands for and what it means to her
• How to ensure longevity as a runner
• Why the CRAP runner can benefit from run coaching

But first, we CRAP on about: 

• Hayden's beef with the entire south island of New Zealand
• Shannon back peddling on hating running
• The saga of the Saturday long run that never happened
• CRAP getting an invite to our first event

Follow us on Instagram and join the conversation - @casualrunnerspod

In this episode, we discuss some classic running cliches and if they have any merit:

• Run slow to run fast
• 80% easy / 20% hard
• Respect the distance 
• No pain no gain
• The only bad run is the one you didn’t do
• The race is the reward for the training

But first, we CRAP on about:

• Doing your threshold during a Parkrun 
• Excuses to stop for water in the middle of a session 
• Shannon straight up not having a good time with her training 

DUBBEL Discount Codes

• Complete Running Program - subscription service - usually $35 per month. Code “CRAP30” for one month free.
• Personalised run coaching - tailored service - usually $50 per week. Code “CRAP10” for $10 off for 4 weeks.

Follow us on Instagram and join the conversation - @casualrunnerspod

In this episode, we're joined by Steve Komene. He is the founder of the @theearlyones_ run club, one of Perth's biggest run clubs. Together we talk about: 

• What Steve defines as a casual runner 
• Best PB list we have had so far… 
• The origins of the @theearlyones_ run club
• Pride in the growth of the early ones community 
• That one run he did in Bali

But first, we CRAP on about: 

• Shannon threatens to give in to public pressure and resign as a casual runner
• Our thoughts on handball as an Olympic sport, not the school sport
• Hayden gets a rare double-check-in from his coach 
• The secret to a PB is right after you get pregnant

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In this episode, we discuss what we listen to while we run and debate music versus podcasts, including:

• If listening to murder podcasts while you run makes you a serial killer
• Why podcasts help Shannon get through hard sessions
• Whether or not we wear headphones while we're racing
• Hayden's pre-rugby music routine
• Podcast and playlist recommendations

But first, we CRAP on about:

• Hayden going to Canberra to referee rugby
• How his hamstring injury is going
• Shannon making the podium for the first time
• Whether or not she can still call herself casual
• Our favourite Olympic moments from the past week

Follow us on Instagram and join the conversation - @casualrunnerspod

In this episode, we're joined by Zane Walsh. He's a longtime friend of Hayden's and is the definition of a casual runner without the casual times. Together, we talk about:

• How he got into all six world majors
• His experience running each of them
• Tips for ticking them off the bucket list
• What he defines as a casual runner
• Other cool runs that you can do around the world

But first, we CRAP on about:

• Our favourite Olympic moments so far
• Shannon's new found love for archery
• Hayden's 5km PB attempt
• Shannon's pacing job gone wrong

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In this episode, we discuss some tips for those who are at the very beginning of their running journey, including:

• There's no shame in walking
• Running to time rather than distance
• Getting comfortable with being a bit uncomfortable
• The cliche of running slow to run fast
• Trying not to compare yourself to anyone else

But first, we CRAP on about:

• Hayden getting demolished at rugby
• Running with T-Rex arms when it's cold
• Getting abs in time for Shannon's wedding
• Rebutting our first listener complaint
• Ideas for a casual competitor at every Olympic event
  
  

Follow us on Instagram and join the conversation - @casualrunnerspod