Prana Running

Jess Stenson (nee Trengove) is a marathon runner who has represented Australia at the Olympic Games and Commonwealth Games on two occasions each.

In addition to her athletic success, Jess is a physiotherapist, co-creator of the running underwear company Rundies, speaker and Mum to 8 month old Billy. Hailing from country South Australia, Jess has been heavily involved in sport from childhood where she participated in netball, basketball and cross country.

In our chat, Jess tells us about her experience running through her pregnancy and what it has been like coming back after having a baby. She provides some insights into her approach to cross training and strength work and why she believes having a baby can in fact be an advantage in some ways in terms of running performance. We also touch on how Jess and her husband fit running, work, parenting and everything else into life.

Jess and her running career have been an inspiration for many and that has certainly been the case for me. Seeing her perform and improve over the years has been exciting, but perhaps most impressive is Jess's positive attitude and growth mindset around setbacks and challenges. Something that we can learn from!

I really enjoyed this conversation with Jess and am so grateful to her for taking the time to speak with me. I hope you enjoy the conversation as much as I did.

https://www.jessicatrengove.com.au/

@jess_tren

@rundies_undies

Connect with me on Instagram @pranarunning

www.pranarunning.com

In this episode I am talking about running, dieting and weight. More specifically, my experiences with pursuing weight loss, how it intersected with my new found passion for marathon running and how this screwed with me for a number of years. I will speak more about dieting, diet culture, weight loss and why we should ditch all that and take a different approach.

As a nutrition coach, I embrace a HAES and non diet approach to nutrition, health and life. Through this podcast, my blog and instagram, you will learn more about this and why I believe the pursuit of weight loss is a losing battle.

Now, this is not to say that pursuing HEALTH and WELLBEING is not worthwhile, I absolutely believe it is. But weight and size are not particularly good indicators of health, despite what the media and diet industry spins.

My aim in sharing this (and future episodes) with you is so you can have an understanding of the science of weight loss and weight gain, and start making your way to a place where you are eating well, being active and feel fantastic - without dieting. No restrictions, no shame and no guilt. My hope is that you realise that ditching the diet is the best and fastest way to health and wellbeing.

This episode is quite personal and I felt a bit nervous in sharing my story. As runners, it is so important we fuel our bodies and have a positive relationship to food. I learnt through a challenging experience how becoming too focused on nutrition and being obsessed with shrinking my body, that our health and wellbeing is more than a number on a scale.

If you feel that you might need some support with disordered eating or anything that I bring up in this episode, please utilise the services and organisations I have listed below, speak with a dietitian with experience in this area or talk to someone you trust.

Be well xx

The Butterfly Foundation: https://butterfly.org.au/

Support for eating disorders and body image issues.

Beyond Blue: https://www.beyondblue.org.au/

Mental health support

National Eating Disorders Collaboration: https://www.nedc.com.au/eating-disorders/eating-disorders-explained/disordered-eating-and-dieting/

Information about eating disorders and disordered eating

Connect with me on Instagram @pranarunning

In this very short episode, I provide an update as to what is going on with the podcast and what you can expect moving forward.

After having a few months off and considering if I wanted to continue with the podcast, I decided to continue the Prana Running podcast with some minor tweaks.

Moving forward, you can expect the same format as the past year i.e. one guest to one solo episode ration. I will aim to again bring a range of guests to chat about their running experiences and tips for us all to consider to improve our running and stay connected to the sport.

The solo episodes will have more of a focus on nutrition. Being a Nutritionist/Nutrition Coach, this makes sense as this is the area where I believe I can provide the most value. I will still be covering other topics related to running, health and wellbeing beyond nutrition.

If you have suggestions for guests I could interview, or topics to cover, please reach out on Instagram or via email.

I am excited to take Prana Running to its next stage and even more excited to share all this with you!

Connect with me on Instagram @pranarunning

www.pranarunning.com

Brendan O'Loughlin is a Melbourne based osteopath, triathlete, a sub 3 hour marathon runner and Kona Ironman.

With both his professional experience and own athletic pursuits, Brendan is a wealth of knowledge on all things related to endurance sports, specifically running, cycling and swimming.

I have known Brendan for a number of years now as one of his clients. He has treated me for a handful of injuries and most recently has guided me through running while pregnant and returning to running after giving birth.

In this episode, we chat about how Brendan got into triathlon, some common running injuries he sees in his practice and how to avoid and manage these injuries and the importance of strength training for runners.

Brendan also gives an insight into his typical training week while he was preparing for the Kona Ironman (World Championships) in Hawaii in 2019. Spoiler alert - it was A LOT!

Brendan and his colleagues are currently offering TeleHealth appointments for osteopathy and running analysis.

You can get in touch with Brendan on email via his business Competitive Sports Clinic. He is also on Instagram @oloughlin_bren or @cscmelbourne.

Find me on insta! @pranarunning

What the heck is going on in the world?!

I was planning to record an episode on a different topic but feel like I needed to address what is going on right now with COVID-19.

This episode touches on a few of the things we SHOULD do as runners in this time of pandemic, what we COULD do as runners and general tips around staying well during this strange time.

KEY POINTS - wash your hands, stay home and be well!

Please take only what is useful. My suggestions may or may not be relevant to or resonate with you, so take what is helpful and leave anything else.

We are strong as a running community and will once again run together. In the meantime, it is virtual running.

Some of the resources I mentioned:

Mental Health Support (Australia)

Beyond Blue (online chat available)

Lifeline or call 13 11 14 (free call)

MensLine

Meditation apps

Calm, Insight Timer, Headspace plus plenty of guided meditations on YouTube.

REMEMBER TO WASH YOUR HANDS, STAY HOME AND BE WELL!

Arron is the first track runner we have had on the podcast!

He is a firefighter, a running coach and is also studying nutrition part time. He leads a plant based lifestyle and lives with his wife and two fur babies in Melbourne.

Arron has competed on the professional running circuit throughout Australia as a sprinter/middle distance athlete. He has over 20 professional wins, from the 100 metres to the mile distance, including 3 wins at the prestigious Stawell Gift Easter running carnival, the richest professional running carnival in the world.

Arron is currently on a hiatus from competitive athletics while he tries out some new challenges in trail running & spartan events, as well as continuing with run coaching

This is one of the longer episodes and I could have talked to Arron for another hour or more - there were so many nuggets of wisdom! I took so much from this chat and I hope you get a lot out of it too.

We talk about how he fits training around his shift work schedule, the importance of loving the process, why training is as much about functional fitness than it is performance and so much more. This is an episode you won't want to miss.

Fun fact: Arron and I live in the same suburb in Melbourne, walk our dogs at the same park and shop at the same fruit & veg store but haven't met in person yet!

Find Arron on Insta @arron_downes

FREE running goal setting worksheet.

Connect with me on Instagram @pranarunning

We are back on the airwaves after a couple of months off!

Since the last episode in December, I welcomed my sweet baby boy Phoenix into the world. And since then I have made my return back to running.

Phoenix is 2 months old and I am already running, albeit a lot shorter and slower than when I first got pregnant. This of course is to be expected!

This episode is not just for those returning to running after having a baby, it is also for those returning to running after injury or after a decent break from running.

I talk through 8 tips that have helped me transition back to running after some time off. I hope these are helpful for you to run strong once again!

FREE running goal setting worksheet.

Connect with me on Instagram @pranarunning

What a year it has been!

Things certainly didn't go to plan for me in running and in life but hey, everything turned out a lot better than I could have expected!

For starters, I didn't plan on launching a podcast, but here we are 16 episodes down and some great guests already lined up for 2020. It has been a scrappy process and I really have been learning as I have gone along - progress not perfection! It is kind of cool to just jump into something with no idea what you're doing!

In terms of my running, I had a strong start to the year with personal bests in the 10km, half marathon and marathon all before the end of March. Then a *minor* interruption in terms of getting pregnant and readjusting my training and goals for the rest of the year. A huge challenge, but an exceptional learning experience.

How has 2019 been for you?

Let's reflect on the year that was before heading into another exciting year of training, racing and being the best runners we can be!

Set some big goals for 2020 with your FREE running goal setting worksheet.

Connect with me on Instagram @pranarunning

Get in touch via email: [email protected]

Bron Hager is a new mum, a run coach and a pretty strong runner in her own right!

After running all the way through her pregnancy, Bron has already been able to make a comeback to running with some very solid ParkRun times and a few other events ticked off.

In this episode we chat about her approach to running and especially through pregnancy, some tips to keep in mind if you're looking to do the same and how she has gotten back into it post pregnancy.

Bron also writes a blog which has lots of great info. You can also connect with her on Instagram.

Connect with me on Instagram @pranarunning

Get in touch via email: [email protected]

It is almost the new year which means - time for goal setting!

Setting goals and planning how I will make those goals a reality is one of my favourite things to do. It is also a really useful process to go through to get clear on what you would like to achieve in your running over a year or even a shorter, three month period.

In this episode, I talk a little about why having running goals can be really useful, get you thinking about your WHY around running and what intentions you may have for 2020, review the year that was 2019, set some goals and consider an action plan for achieving these goals.

To help you develop your own 2020 running goals, I have created a step by step worksheet which walks you through each of the points I mention in the podcast.

So - what are you waiting for? Grab your worksheet and set some epic goals for 2020!

The book I mention about quarterly goal setting and planning - The 12 Week Year

Connect with me on Instagram @pranarunning

Get your FREE Awesome Oats recipe book

Get in touch via email: [email protected]