Run Now, Cry Later

This week, Ryan takes us through his Noosa 10km race weekend — from race prep, pacing plans and crowded corrals to battling the conditions and trying to hold it together deep into the run. The final result? You’ll have to listen to find out.

We also answer a listener question from Tyler: what’s the best way to start running? We talk run-walk strategies, finding your “why”, beginner mistakes, parkrun, training plans, and building consistency without getting injured.

Plus:

• Zach’s Gold Coast Half Marathon build update
• Sauna recovery and post-run heart rate science
• Strength training for runners
• Core work, hip flexors & injury prevention
• Happy tears & sad tears of the week

Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr

Email: [email protected]

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

We're back. Episode 2 opens with the Question of the Week — which miserable weather would you choose for a 10km race? Pouring rain in carbon shoes, 30-degree humidity, a full headwind, or frozen legs with no warmup?

From there: Zac's shop run brand deal fantasy, a Brisbane catch-up, Rin's Gold Coast video drop, and a full training week — including Zac's biggest volume week since July 2024 at 57km.

Then a full Noosa 10km preview: course, race strategy, pacing, shoe selection, morning routine, and pre-race nutrition. Plus our Cries of the Week.

Topics covered: 10km race strategy, Noosa Marathon Festival, parkrun, tempo running, race day nutrition, carbon plate shoes, marathon training, Brisbane running, Gold Coast running.

Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr

Email: [email protected]

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

Run Now, Cry Later is here. In our first episode, Zac and Ryan introduce themselves, explain the name, and get into what's actually been going on in life lately, including a big Melbourne move and everything that comes with it. We cover our running backgrounds, lay out our goals for 2026 (Gold Coast Marathon, Brighton Beach Marathon, and some ambitious time targets), and reveal what might be the best gym in Australia. Plus: the Question of the Week, a weekly training report, and our first ever Cry of the Week.

Topics covered: marathon training, half marathon goals, Melbourne running, Brisbane Running, parkrun, reformer pilates for runners, recovery, running shoes, and what it actually takes to chase a PB.

Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr

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