Hello cheeky friends! 

This episode is all about carbohydrates. We speak to leading sports dietician and wonderful human Jess Rothwell to get an understanding of what carbs actually are, how they help us in our training, recovery and general life, what happens if you don’t get enough of them, how much you actually need, and the most common mistakes she sees amateur runners make when it comes to carbs. We hope you enjoy the conversation as much as we did - thanks again Jess for all your help! 

We also chatted about something fun that Anna has coming up this weekend and some more running hot takes. 

This episode is sponsored by Aid Station, one of the world’s leading sports nutrition websites. Use the code Cheeky10 to receive 10% off nutrition and hydration products!

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper & logo design by Michael Cotellessa

For as there have been runners, there have been people who cannot stand running in the heat. And for good reason: in this episode we explore why running in the heat/humidity is sooo much harder. BUT what's less rarely talked about is the upside to running in heat, so in this episode we also unpack the physiological adaptations you get from running in the heat, which (SPOILERRRR) are kind of wild. We then get stuck into tips n tricks for thriving in your summer runs + warning signs that things are heating up a little too much.

We then do some race previews and get pumpeddd for ON:TRACK:NIGHTS on the 14th of December (join us!!), and finish with The Run Down segment covering some bloody exciting news in Australian running.

The legends at Pillar Performance have generously setup a discount code for the Cheeky community, use CHEEKY15 at checkout for 15% off your first purchase. Thanks to Pillar for making this episode of Cheeky possible!

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper & logo design by Michael Cotellessa

HOWDY! Welcome to our first ever 'mailbag' episode. This was so FUN. 

We gave our thoughts on... 

• will the running boom will last?
• what if you're never the runner you were pre-injury? 
• what are our favourite running cities? 
• how much do we pay attention to our HR on easy runs? and
• are we doing this podcast for fun or money? 😮 

We then respond to some 'running hot takes' including thoughts on running over the Christmas break and the seeming divide between runners who have recently found their way into the sport and runners who have been around the block, so to speak.

Finally, we get PUMPED for ON:TRACK:NIGHTS on the 14th of December (join us!!).

The legends at Pillar Performance have generously setup a discount code for the Cheeky community, use CHEEKY15 at checkout for 15% off your first purchase. Thanks to Pillar for making this episode of Cheeky possible!

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper & logo design by Michael Cotellessa

Gooood morning cheeky chums!

This week, we’re reviewing and awarding our favourite running related products of 2024. We thought it would be fun to look back over the last 12 months and give some recognition to the things that got us through, from our favourite snacks to our favourite shoes! Links below. 

We are also very excited to say our MERCH IS LIVE!! Shop here!

And lastly, we finish off with one of our greatest ever weekly weapons, an organisation called Free to Run, who work to increase the opportunities for women in areas of conflict.

The legends at Pillar Performance have generously setup a discount code for the Cheeky community, use CHEEKY15 at checkout for 15% off your first purchase. Thanks to Pillar for making this episode of Cheeky possible!

Our favourite running products:
Mitch Dyer from Straight At It
Jess Stenson's blog
Oura ring
Lulu lemon align shorts
Asics Superblast
On Cloudboom strike
Hoka Mach 6
Pillar Performance Magnesium Powder
Garmin Venu
On running shorts
BANDIT shorts
LSKD shorts

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper & logo design by Michael Cotellessa

Hello and happy Monday Cheeky friends! 

We thought it was time to take a deep dive into all of the different measurements and readings our wearables give us. We unpack:

• How to interpret resting heart rate patterns to learn if you're overloaded
• How accurate HR measurements even are on watches/rings
• Wtf is HRV, what's normal, and how to respond to it
• The validity and meaning of body battery/stress readings

And generally we can use technology to help us listen to our body!

The legends at Pillar Performance have generously setup a discount code for the Cheeky community, use CHEEKY15 at checkout for 15% off your first purchase. Thanks to Pillar for making this episode of Cheeky possible!

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper & logo design by Michael Cotellessa

Happy Monday cheeky pals!! 

Couple of big items on the agenda this week: 

• Get deep on moving for a cause with Jenna (check out her mospace here)
• Give you a long-awaited merch update!!
• Introduce you to your latest and greatest weekly weapon (do your homework here)
• Keep each other accountable to some cross training and sleep goals
• Discuss Anna's transition to a Hybrid Athlete 🤝

Sponsor shoutout: Kic has now added Marathon to their KICRUN training program repertoire for people wanting to build confidence and consistency in their running. You can use the code CHEEKYRUN for one month free. Thank-you to Kic for making this episode of Cheeky possible.

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper & logo design by Michael Cotellessa

Helloooooo Cheeky friends!

We had a lot to get through on today's show...and we were once again lucky enough to have sleep expert Dr Olivia Knowles on the show to chat through how to optimize your sleep pre race, sleep banking, how running impacts your sleep, napping, bedtime routines, caffeine, and how a few small changes can make a massive difference over time. Liv did her Bachelor and Honours of Exercise and Sport Science before going on to do her PhD. Her research in her doctorate explores the impact of inadequate sleep on strength training and muscle health in females. You can find out more about her business Sleep Ed here.

We then assess each other's efforts on the challenges we set last week and finally finish with a little announcement from Anna.

Sponsor shoutout: Kic has now added Marathon to their KICRUN training program repertoire for people wanting to build confidence and consistency in their running. You can use the code CHEEKYRUN for one month free. Thank-you to Kic for making this episode of Cheeky possible.

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper & logo design by Michael Cotellessa

Happy Monday cheeky friends!

On today's show: we’re talking about the relationship between sleep and running, something that we started to learn the importance of in season three. We are lucky enough to have sleep expert Dr Olivia Knowles on the show to talk us through how sleep can impact your running. Liv did her Bachelor and Honours of Exercise and Sport Science before going on to do her PhD. Her research in her doctorate explores the impact of inadequate sleep on strength training and muscle health in females. You can find out more about her business Sleep Ed here.

Sponsor shoutout: Kic has made a new strength for running program, including 16 masterclasses to get you feeling strong for your next run! You can use the code CHEEKYRUN for one month free. Thank-you to Kic for making this episode of Cheeky possible.

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper & logo design by Michael Cotellessa

HELLO AND WELCOME TO SEASON FOUR!!!!

Very happy to have you here and very happy to be back with each other in person! Today, we are going to discuss the pros and cons of racing for amateur runners, as well as how we're going to plan what to do next. We'll also have a catch-up on what’s happened over the last few weeks, talk through a couple of changes for season 4, and bring back a crowd favourite segment.

Sponsor shoutout: Kic has made a new strength for running program, including 16 masterclasses to get you feeling strong for your next run! You can use the code CHEEKYRUN for one month free. Thank-you to KIC for making this episode of Cheeky possible.

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper & logo design by Michael Cotellessa

Hey hello hi friends!

 End of season 3 survey here!

In our final ep before the Berlin Marathon we talk about how to make a race plan (or two or three) and a few different common race strategies used in long distance running.  One of us tries something for the first time in 20* years and the other has gained a lifetime friend. 

Before we do that, we rate our training, mindset, recovery and fuelling for the week and explain why. We then finish by crowning a cheeky team member of the week.

Thanks to the team at On for helping us bring this season to life and creating such magical running shoes/apparel. 

*minus a few

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper & logo design by Michael Cotellessa