Run Now Cry Later is now a video podcast. Find us on Spotify or YouTube if you want to put some faces to the voices.

This week, Connor sends Rin down a research rabbit hole on aerobic vs anaerobic training. How much of a 5K is actually anaerobic compared with a marathon? When does the anaerobic system really start doing some work? And what are the phosphagen and glycolytic systems actually doing while you run? More importantly, does any of this matter if you're just trying to run a faster half marathon? Rin digs into the research and looks back at his own Gold Coast training with a slightly different view.

We also get stuck into the newly announced Brisbane Marathon course. One lap, four out and backs, 233m of elevation and a finish through Howard Smith Wharves. Not a bad way to finish a marathon.

Plus Bridge to Brisbane results, including Dave's 10K PB and listener Jason Kelly somehow finding enough in the tank for a last 500m of pure "tempo to fin" energy. There's also a Strava Premium discount code floating around somewhere on the internet. Seriously, just Google "Strava discount".

Zac is back running after the marathon and ends up in Epping, where an innocent run takes a turn involving someone's backyard and an athletics club that wasn't particularly interested in sharing.

And finally, Rin's $90 Kmart exercise bike dies halfway through the Dolphins game. Naturally, it is replaced with a $600 Horizon IC 5.0.

Follow along: @runnowcrylater on Instagram

Zac on Strava: ⁠⁠https://www.strava.com/athletes/zacharybradford⁠⁠ 

Ryan on YouTube: ⁠⁠https://www.youtube.com/@Rinfitgym⁠⁠ 

Ryan on Strava: ⁠⁠https://www.strava.com/athletes/ryan_lindwall⁠⁠ 

Ryan on Instagram: ⁠⁠http://instagram.com/rinfitwall⁠⁠ 

Ryan on TikTok: ⁠⁠http://tiktok.com/@rinfit62⁠ 

If Strava and running social media disappeared tomorrow, would your training change? Zac and Rin take on listener questions from Chris and Connor on run streaks, Strava kudos, and where healthy motivation tips into something more dangerous. Zac's own cautionary tale: the 2000km push at the end of 2024 that ended in a hobble and a sore back.

Post-marathon immune suppression is apparently real — the science is surprisingly thin but the pattern is consistent. Zac unpacks what the research seems to say, why carbohydrate intake during and after a race matters beyond performance, and why the body seems to hold together under pressure and then fall apart the moment the deadline passes.

The art of the rat gets its own segment this week. Cam Myers wins the Diamond League 1500m final in Brussels — first Australian man to win a Diamond League distance title — and does it the RNCL way: sitting in, waiting, and sprinting past Jakob Ingebrigtsen in the final straight. This leads to a full breakdown of ratting philosophy, the Tour de Parkrun 2024 final at Kingscliff, 29.6km/h sprint finishes, and why looking back is always a mistake.

Also: Rin's suit fitting reveals quad-to-waist proportions that require double tailoring, black socks with white shoes, T-rex arms, the Ryasic era of the Rinfit home gym, and three upper body exercises for runners who've let things slide.

Rin runs for the first time in 10 weeks. Zac starts his Melbourne 5K build. The comeback is officially on.

Brighton Beach Marathon is done and Zac has run a 3:13:54, his second fastest marathon ever and good enough for 68th out of 694.

After a disrupted final month of training, he basically raced it on feel. The plan was 4:30 pace. He went out at 4:20, held it to 30km, then the hills, headwind and empty tank caught up. He walked. He survived. He also forgot to pick up his finisher shirt.

Justin ran 3:33 at Sydney on his first proper marathon build, just three minutes off his A goal. Andy Buchanan ran 2:10:14 as the first Aussie home, smashing the previous Australian best on the course.

Rin is finally cleared to run. Run-walks Thursday, parkrun Saturday and the GC50 Fractal 10K in October. He walked a full parkrun loop this week and nearly cried. We’ll take it.

Plus the best Aussie marathon debate, Perez Jepchirchir's 27 siblings, finish-time lanyards and our potential Sole Motive partnership, assuming there are bananas at the finish.

instagram @runnowcrylaterpod

strava https://www.strava.com/athletes/ryan_lindwall⁠⁠ 

https://www.strava.com/athletes/zacharybradford⁠⁠ 

Sydney Marathon week is here — and Justin is attempting to knock 60 minutes off his marathon PB.

Justin joins the podcast for his guest debut ahead of Sydney Marathon, having gone from a 4:40 marathon at Brisbane last year to targeting 3:30 after a 20-week training block combining around 50km of running per week with plenty of cycling. We break down his training, his 32km confidence-building long run, 8 x 1km intervals, race strategy, fuelling and whether a three-and-a-half-hour marathon is actually within reach. There's also a little discussion about whether Zac is really qualified to be his coach.

Then it's time for the full Sydney Marathon race preview: getting to the start line, the new expo location, the coloured start zones, whether you should wear carbon shoes while walking to the start, the hills, the infamous Mrs Macquarie's Chair and the final 500m into the Opera House. We also preview the elite field, including Peres Jepchirchir, Alphonce Simbu, Timothy Kiplagat, Andy Buchanan and the battle for Australian women's honours between Ellie Pashley, Caitlin Scott and Rebecca Lowe.
Meanwhile, Zac prepares for the much smaller Brighton Beach Marathon, revealing a 3:10 goal and a race plan based around heart rate, wind and four laps of the same hills. And, naturally, his confidence remains extremely high: "I suck at running."

Plus: the Sydney Marathon medal accidentally featuring a German stadium, Adidas Hyper Boost first impressions, marathon medal etiquette, the classic ego run, and Justin's ambitious plan to attend Sydney shakeout runs primarily for the free croissants.

Sydney Marathon. Brighton Beach. Two runners. Very different races.

Sydney Marathon Weekend Events - https://www.timeout.com/sydney/news/your-ultimate-2026-sydney-marathon-guide-the-best-shakeout-runs-and-after-parties-081926

What should and shouldn't go on Strava? Rin has opinions, and a list. Walks, indoor cycling, futsal, stride only sessions, and the one mowing activity Zac posted in 2021 that he's never going to live down. Hey you go live your life how you want to, but Zac wants excitement on his Strava feed.

The cadence deep dive this week starts with Lachie Kennedy's 292 steps per minute at the Commonwealth Games — versus Usain Bolt's 256 — and what that gap tells us about different body types optimising differently. Practical takeaways for marathon runners on what cadence is, whether you should try to change it, and how posterior chain engagement affects leg turnover.

Blake Lindwall wins the Brighton Queensland 5K Running Festival outright, taking the last Lindwall family distance record Rin had left in the mid-to-long range. The scoreboard now reads Blake: everything, Rin: the 400m and the mile. Rin responds by doing 2.5 hours on the bike watching the cricket.

Zac's big pre-Brighton marathon long run goes sideways — 340 metres of elevation, a walk break at kilometre 22, and protein shakes in both hands for the final stretch. Lower back tightens up for the week. Two weeks out from Brighton Beach and now to decide whether to run for a time or run to feel?

Also: the moon boot is finally off, Rin walks for 3000m!

Plus underrated training moments, the stretching tolerance conspiracy theory, and why Zac will never throw a baby out with the bathwater.

Coach Robert Graham - https://www.instagram.com/reel/DblvbJTomIM/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==&igsi=MzRlODBiNWFlZA==

Last week Zac promised a cold shower. He delivered — 7 degrees, Melbourne winter, apartment barely above freezing. Full debrief including the fumbled body wash lid, the Gladiator quote, and why he's never doing it again.

This week's deep dive is caffeine: how it actually works (it's not energy, it's adenosine blocking), why endurance is where it helps most, the 3 to 6 milligrams per kilo sweet spot, half-life timing for marathon vs half marathon, fat oxidisation as a bonus benefit, and why Mo Farah needed two espressos before London 2012. Zac has also done the full nutrition maths for Brighton Beach — 214 grams of carbs, 380mg sodium, and a caffeine strategy timed to the minute.

Also this week: the Advanced Marathoning dynamic warm-up routine (six exercises, included in the description below), Rin's week 6 of cross-training with training load trending back up, Yaso Workout returns, Andy Buchanan wins City2Surf at 2:51 pace on a hilly course, and the discovery that Rin has held the 400m Strava segment record at Zammit Oval since 2020. The challenge is open.

Dynamic Warm-Up (from Advanced Marathoning — Pete Pfitzinger & Scott Douglas)

1. Cat Cow — 6 reps
2. Leg Swings — 12 per leg
3. Side Swings — 12 per leg
4. Side Lunges — 6 per side, hold for several seconds
5. Walking Knee Hugs — 8 per leg
6. Side Skips — 12 in each direction

Myrtl Routine (banded hip/glute prehab): steelcityendurance.com/wp-content/uploads/2015/12/myrtl_routine.pdf

Australia's track golden era is in full swing — 12 golds at the Commonwealth Games, beating Jamaica, a Rose Davies double, Lockie Kennedy's 9.85 in the rain, and a women's mile clean sweep. Zac and Rin break down the highlights and ask what elite athletes actually think about differently to the rest of us.

The answer, it turns out, might be cold showers. Rin did nothing but cold showers for 10 months in 2017 — morning and night — and credits it as the moment his mindset shifted permanently. Zac commits to trying one tomorrow morning in Melbourne winter and promises to report back.

Training wise: Rin's boot comes off in one week, his cycling is getting very good, and he's hinting at a new goal post-recovery that isn't marathon distance. Zac battles through a 30km long run into a full headwind 15 kilometres from home — still sick, four weeks out from Brighton Beach, wondering if the sub-3 is still possible.

Also: listener questions on heart rate, parkrun course shapes, and the out and back vs loop debate. Plus the story of how Zac ended up running regionals in shoes two sizes too big.

Dave and Katelyn join the pod to debrief the Guzzler — Mount Cootha's beloved trail running event — and between them they covered the Big Sipper 21K and the Glass Half Full 50K. Dave is now officially an ultramarathoner. Katelyn finished in 3:13 with a rolled-ankle pacer for company. Neither of them really trained as much as they planned.

They talk through what makes trail running different — the community, the hills you genuinely cannot fake your fitness on, the mandatory snakebite kit, the Coca-Cola at aid stations, and what it actually feels like to see Kokoda at the 18K mark when your legs are already cooked. Plus their history of running up Mount Wellington in Hobart, how CrossFit became a love story, and why Bunyaville parkrun is either a fun challenge or borderline torture depending on who you ask.

Also: Zac's week of questionable dinners (Milo cereal with water, five crackers, a broccoli smoothie), a mini intervention from the whole group, a 2am migraine that nearly sent him to hospital, and a small but significant piece of personal news dropped entirely in passing. Rin ticks up his training load by watching Commonwealth Games swimming and letting the gold medals do the cardio work.

Next up: the Melbourne Half Marathon. Ultra Dave is taking a step down from his Ultra nickname to join Katelyn in the half marathon.

Links

Follow along: @runnowcrylater on Instagram

Zac on Strava: ⁠⁠https://www.strava.com/athletes/zacharybradford⁠⁠ 

Ryan on YouTube: ⁠⁠https://www.youtube.com/@Rinfitgym⁠⁠ 

Ryan on Strava: ⁠⁠https://www.strava.com/athletes/ryan_lindwall⁠⁠ 

Ryan on Instagram: ⁠⁠http://instagram.com/rinfitwall⁠⁠ 

Ryan on TikTok: ⁠⁠http://tiktok.com/@rinfit62⁠ 

*Apologies for the audio echo/troubles, I think most of it is fixed now, but Zac will be less eager to lean close to the mic next week*

Rin gets his sports doctor verdict: a low-grade stress fracture in an unusual spot, a tendon strain, and a surprisingly optimistic timeline — moon boot for four more weeks, then a gradual return to running by the 12 to 16 week mark, with the GC 50 potentially back on the cards for to join Tarran in the half.

Zac gets his three-month body scan and somehow manages to be both fitter and apparently three years older, six percent fatter, and three kilos lighter in muscle than he was before his marathon training block. Body scan or body SCAM?

Also this week: bone conduction vs noise cancelling, one earbud in vs both, what happens when they die mid-marathon, Zac's first run back after the flu — clunky, rainy, and necessary — and a 24K long run via Melbourne's Up There Athletics shop run and an egg muffin at the finish. Plus Tarran runs her third-fastest 10K at Jetty to Jetty without even trying, and next week Dave and Katelyn come on to talk the Guzzler 50K.

And in the final minutes — a hypothetical and definitely not currently relevant question — how many dates before you tell someone you have a running podcast?

Follow along: @runnowcrylater on Instagram

Zac on Strava: ⁠⁠https://www.strava.com/athletes/zacharybradford⁠⁠ 

Ryan on YouTube: ⁠⁠https://www.youtube.com/@Rinfitgym⁠⁠ Ryan on Strava: ⁠⁠https://www.strava.com/athletes/ryan_lindwall⁠⁠ 

Ryan on Instagram: ⁠⁠http://instagram.com/rinfitwall⁠⁠ 

Ryan on TikTok: ⁠⁠http://tiktok.com/@rinfit62⁠ 

Rin is two weeks into the moon boot and starting to feel it physically and mentally. Losing the Lindwall family marathon record to his brother, watching from the sidelines at Gold Coast, a Monster can getting stuck in a vending machine. The losses are stacking up. This week he opens up about what injury actually does to your sense of purpose, the voice that says "am I too old for this now?" and how he's staying in the fight through cross-training while waiting on his sports doctor appointment.

Zac meanwhile got through Gold Coast in one piece — then got floored by the flu for most of the week. They dig into post-race blues, external validation, and why their emotional responses to racing are almost complete opposites. Plus a genuinely useful breakdown of aqua running as a cross-training tool for stress fracture recovery, bone density, plyometric progressions, and what a sustainable marathon build actually looks like compared to one that works until it doesn't.

An unstructured and honest freestyle episode.

Follow along: @runnowcrylater on Instagram

Zac on Strava: ⁠⁠https://www.strava.com/athletes/zacharybradford⁠⁠ 

Ryan on YouTube: ⁠⁠https://www.youtube.com/@Rinfitgym⁠⁠ 

Ryan on Strava: ⁠⁠https://www.strava.com/athletes/ryan_lindwall⁠⁠ 

Ryan on Instagram: ⁠⁠http://instagram.com/rinfitwall⁠⁠ 

Ryan on TikTok: ⁠⁠http://tiktok.com/@rinfit62⁠