Flying RuNR Bonus Episode – The UK Correspondent Heads to Sydney 🇬🇧🇦🇺

Our UK Correspondent, Mark Reeves, is in Sydney!

A familiar voice around Flying RuNR, Mark joins Tony for a special bonus episode ahead of the Sydney Marathon, sharing his excitement about finally taking on the Sydney streets and another big marathon adventure.

Mark and Tony chat about his preparation, how the build-up has gone, what he's looking forward to most, and the anticipation that comes with arriving in Australia ready to run 42.2km.

There's plenty of marathon talk, a bit of banter, and the perspective of a runner travelling from Manchester to Sydney for one of the world's biggest marathon events.

• Mark's journey from Manchester to Sydney

• The excitement of running the Sydney Marathon

• How his preparation has gone

• What he's expecting from race day

• The nerves and anticipation in the final days

• What makes running a marathon in another country so special

• And, of course, some classic Flying RuNR commentary from our favourite UK Correspondent

Whether you're running Sydney yourself, supporting someone who is, or simply following the Flying RuNR crew and friends around the world, this is a great little pre-race catch-up.

Good luck, Mark! 🇬🇧➡️🇦🇺

We'll be watching—and cheering you all the way to that finish line.

🏃 In This Bonus Episode

Tim and Tara are away in Europe, Peita is stranded in the internet wasteland of South Australia, so this week it's left to Tony and Lucia to hold the fort! 😂

And with a couple of changes to the Flying RuNR format, we're tackling a question almost every runner has asked:

Do the shoes you run in actually make you a better runner?

There are more running shoes than ever, technology is advancing rapidly, and the rise of the "super shoe" has changed what we expect from our footwear.

But do we really need the latest and greatest shoes—or are we sometimes just buying into the hype?

Tony and Lucia dive into the great running shoe debate, looking at comfort, performance, injury prevention, shoe rotation and, of course, the cost of keeping your feet happy.

👟 In This Episode🤔 We explore:

• First Impressions – How Important Are Shoes? What should runners actually be looking for when choosing a pair?

• The Rise of the Super Shoe Are carbon plates and advanced foam genuinely helping runners perform better?

• Comfort vs Performance Does the fastest shoe matter if it's not comfortable?

• Do Shoes Prevent Injuries? Can the right shoe protect you, or is injury prevention more complicated than simply choosing the right footwear?

• Shoe Rotation Do you really need multiple pairs for different types of running—or is this just another excuse to buy more shoes?

Maybe the answer isn't about finding the best shoe.

Maybe it's about finding the best shoe for you.

😂 Flying RuNR Format UpdateWith Tim and Tara exploring Europe and Peita battling the South Australian internet wilderness, Tony and Lucia take the reins for this episode.

We've made a couple of changes to the usual Flying RuNR format—and we'd love to know what you think.

Does the new format work?

Let us know!

🏁 The Flying RuNR TakeawayYou can spend $100.

You can spend $300.

You can buy the latest super shoe with technology that sounds like it belongs on a Formula One car.

But none of it changes one fundamental fact:

The best running shoe is the one that works for you.

Comfort matters.

Fit matters.

How the shoe works with your running matters.

And perhaps most importantly...

You still have to run in them. 😂

#107 – Race Day Mistakes We've All Made 

#148 – The Right Running Shoes For You – Avoid Costly Mistakes 

Confidence Over Carbon: Choosing the Right Race Day Shoes 

👟 Flying RuNR Reminder: Finish Lines. Not Finish Times

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Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ 

Special one-time code available to trial FLYINGRUN20

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Sydney Marathon is more than just 42.2km. It's a unique course, a huge atmosphere, challenging sections, incredible landmarks—and a race that can deliver some unforgettable moments.

In this episode, the Flying RuNR team shares 10 things they wish they'd known before tackling the Sydney Marathon, combining practical race-day advice with lessons learned from experience.

We chat about everything from pre-race preparation and pacing to fuelling, recovery, mindset and dealing with those moments when the race doesn't quite go according to plan.

We also look at how to approach the Sydney course itself, including the early kilometres, the cumulative impact of the hills, Centennial Park and that final push towards the harbour.

Most importantly, we talk about how to approach the race as an experience, rather than simply chasing a time.

Whether you're running your first marathon, chasing a PB, completing another World Major, or heading to Sydney to chase your Sixth Star, there's something here for you.

🇦🇺 Sydney Marathon

We'll share some of the local knowledge that can make the difference between simply getting around the course and being prepared to enjoy it.

Because when you've spent months training for 42.2km, you don't want to spend the day worrying about the things you could have prepared for beforehand.

🎵 Sydney Seventh Star – Your Pace & Glory

And of course, Sydney Marathon has its own soundtrack.

"Sydney Seventh Star" by Your Pace & Glory captures the emotion and anticipation of heading to Sydney in pursuit of the Sixth Star.

It's a song about the journey, the dream and that moment when the finish line—and another Major star—is finally within reach.

🎧 Sydney Seventh Star is available on Spotify, Apple Music, YouTube Music and other major streaming platforms.

🏁 The Flying RuNR Takeaway

Prepare for the race. Respect the course. Have a plan. But don't forget to enjoy the experience.

Sydney is waiting.

Let's go get that star. ⭐

👟 Flying RuNR Reminder:

Finish Lines. Not Finish Times

Love our music, check Out Your Pace & Glory

https://my.linkpod.site/YourPaceandGlory

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

Special one-time code available to trial FLYINGRUN20

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Every runner has a story about the time they got running spectacularly wrong. Started too fast. Did too much. Ignored the warning signs. Compared themselves to someone else. Or decided that every run needed to be a hard run.

In Episode #161 of Flying RuNR, Peita, Tim, Lucia and Tony look back at some of the most common mistakes new runners make—and, importantly, the mistakes we've all made along the way.

This isn't about telling new runners what they're doing wrong. It's about sharing the lessons we wish we'd known when we first started, so you can enjoy running more, stay healthier, and keep progressing without making every mistake the hard way.

🏃 In This Episode🚀 Starting Too Fast

One of the biggest beginner mistakes is trying to run at someone else's pace.We talk about:Why your first kilometre shouldn't feel like a raceLearning what an easy pace actually feels like

The importance of being able to talk while running

Why slowing down can help you run further📈 Doing Too Much Too Soon

You've discovered running and you're excited. So naturally, you want to do more!

We discuss:

• Increasing distance too quickly
• Adding too many training days
• Why rest days matterGiving your body time to adapt

🏃‍♂️ Thinking Every Run Needs to Be Hard

Not every run needs to leave you exhausted.

We explore the difference between:

• Easy running
• Quality sessions
• Long runsRecovery runs
• And why keeping some runs genuinely easy can make a huge difference.

🩹 Ignoring the Niggles

There's a difference between normal post-run soreness and something that needs attention.

We talk about why runners shouldn't simply push through every ache and pain, and why dealing with small problems early can save you from bigger problems later.

📱 Comparing Yourself to Everyone Else

• Your running journey is yours.
• Social media can make it look like everyone else is running faster, further and more often—but you're usually seeing their highlights, not their whole journey.

We discuss:

• Pace envy
• Comparing training distances
• Chasing someone else's goals
• Celebrating your own progress

🧠 Making Running Harder Than It Needs to Be

Sometimes the biggest barrier is in our heads. We talk about: Expecting immediate improvement Being frustrated when progress isn't linear Believing you need expensive gear to become a runner Forgetting that walking is perfectly okay

📅 Forgetting That Consistency Wins

You don't need the perfect training week. You need to keep showing up. Small, manageable runs repeated consistently will take you much further than occasional heroic efforts followed by weeks of recovery.

😂 The Flying RuNR Confessional

We're not just pointing the finger at new runners. Peita, Tim, Lucia and Tony share some of the mistakes they've made themselves. Because let's be honest...We've all done something stupid in running. And chances are, we'll probably do it again.

Share your story with the Flying RuNR community. Y

🏁 The Big Takeaway

• You don't need to be a perfect runner.
• You don't need to be fast.
• You don't need to know everything before you start.
• You just need to start, learn, adapt and keep going.
• Every experienced runner was once a beginner.And somewhere along the way, we all made a few mistakes.

🎧 Listen NowEpisode #161 of Flying RuNR is available now on Spotify, YouTube, Apple Podcasts and wherever you get your podcasts.

👟 Flying RuNR Reminder: Finish Lines. Not Finish TimesLove our music, check Out Your Pace & Gloryhttps://my.linkpod.site/YourPaceandGlory Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20Find all of our Links here - https://my.linkpod.site/flyingrunr Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory This video contains no sponsored content or affiliate links.For business inquiries, please contact us at: [email protected]

Can't Run More Than 2km? Start Here

"How do people keep running without stopping?"

If you've ever found yourself asking that question after gasping for breath just a kilometre or two into a run, you're definitely not alone.

In this episode of Flying RuNR, we tackle one of the biggest challenges facing new runners: how to keep going when your body—and your mind—are telling you to stop.

The good news? Every experienced runner has been there. The even better news? Running further isn't about being naturally talented or super fit—it's about finding the right approach, building consistency, and trusting the process.

Whether you're trying to run your first 5km, return after time away, or simply break through that frustrating 2km barrier, this episode is packed with practical tips and honest advice from runners who've been exactly where you are.

Because every marathoner was once someone struggling to finish their first lap of the block.🏃 In This Episode

🚫 The Biggest Mistakes New Runners Make

• Starting too fast and burning out early

• Comparing yourself to more experienced runners

• Thinking every run needs to be hard

• Expecting instant results

We discuss:

• How to find your easy pace

• Why slowing down can actually help you run further

• The "conversation test"

• Why most beginners underestimate how easy easy running should feel

The Run-Walk Strategy

Walking isn't failing—it's a strategy.

We explore:

• Why run-walk works for beginners and experienced runners alike

• Different run-walk intervals to try

• How planned walk breaks can help you go further

• Why some marathon runners still use run-walk techniques

The Mental Challenge

Running isn't just a physical challenge—it's a mental one.

We talk about:

• Managing negative self-talk

• Breaking big goals into smaller milestones

• Focusing on the next corner, not the next kilometre

• Celebrating small wins along the way

Consistency Beats Intensity

You don't need one heroic run—you need lots of ordinary ones.

Topics include:

• Why consistency is the secret ingredient to improvement

• Building a routine that works for your lifestyle

• The power of small improvements over time

• Trusting the process, even when progress feels slow

Tips and Tricks

Our favourite practical tips for beginners:

• Slow down more than you think

• Start with shorter, more frequent runs

• Find a running buddy or group

• Don't skip rest days

• Celebrate progress, not perfection

• Focus on effort rather than pace

• Remember why you started

The Flying RuNR Discussion

What was the biggest breakthrough that helped you run further?

Was it slowing down? Discovering run-walk? Building consistency? Or simply believing that you could do it?

We share our own stories, struggles, and the lessons we learned on the journey from beginner runner to marathon finisher.

Listen Now

Available on Spotify, YouTube, Apple Podcasts, and wherever you get your podcasts.

You don't have to run fast.

You don't have to run far.

You just have to keep showing up.

And before you know it, you'll be inspiring someone else who's standing exactly where you once stood.

👟 Flying RuNR Reminder: Finish Lines. Not Finish Times

Love our music, check Out Your Pace & Glory

https://my.linkpod.site/YourPaceandGlory 

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ 

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr 

Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory 

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: [email protected] 

When it comes to running, there's no shortage of advice on what you should—or shouldn't—eat.

One day it's low carb. The next it's high protein. Then someone tells you to fast before your run, while someone else swears by a bowl of pasta.

So what's the truth?

In this episode of Flying RuNR, we cut through the noise surrounding diets, miracle supplements, and social media nutrition hacks to focus on what really matters: fuelling your body to run well, recover better, and enjoy the sport for the long haul.

Whether you're training for your first 5K, chasing a marathon PB, or simply trying to feel stronger on your weekly runs, this episode is packed with practical nutrition advice for everyday runners.

Because the goal isn't to eat less—it's to fuel smarter.

🏃 In This Episode

🍽️ Fuel vs Diet

Why runners should think about fuelling rather than dieting

Understanding food as energy, not the enemy

Why restrictive diets can affect training and recovery

🍌 Before Your Run

What to eat before different types of runs

Timing your meals and snacks

Foods that provide steady energy without upsetting your stomach

⚡ During the Run

When you need to fuel during longer runs

Gels, sports drinks, bananas, lollies, and other options

Finding what works for your body

🥛 Recovery Nutrition

Why the first hour after a run matters

Replacing energy stores

Protein, carbohydrates, hydration, and recovery

🚫 Nutrition Myths

Magic supplements and miracle products

Fad diets and social media trends

Why there are no shortcuts to better performance

💧 Hydration Matters

Drinking enough before, during, and after your run

Recognising the signs of dehydration

Adjusting your hydration for weather and training intensity

🏁 Everyday Nutrition

Building healthy eating habits around your running

Balancing performance with enjoying food

Making nutrition sustainable rather than restrictive

💬 Flying RuNR Discussion

If you could only recommend one nutrition tip to a new runner, what would it be?

The team shares personal experiences, favourite pre-run meals, recovery rituals, and a few fuelling mistakes they'd rather not repeat.

🎧 Listen Now

Available on Spotify, YouTube, Apple Podcasts, and wherever you get your podcasts.

🏁 Key Takeaway

Forget chasing the latest nutrition trend.

The best diet for runners isn't about cutting foods out—it's about giving your body what it needs to perform, recover, and stay healthy.

Fuel consistently.

Recover well.

Hydrate wisely.

Your body will thank you one kilometre at a time.

👟 Flying RuNR Reminder:

Finish Lines. Not Finish Times

Love our music, check Out Your Pace & Glory

https://my.linkpod.site/YourPaceandGlory

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr

Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: [email protected]

Getting older doesn't mean giving up on running—it means learning to run smarter.

In Episode #158 of Flying RuNR, the team explores how our relationship with running changes as the years go by. From recovery and strength training to mindset and motivation, we discuss the habits that help runners stay healthy, happy, and active for years to come.

Whether you're in your 30s thinking about longevity, in your 50s chasing your next marathon, or simply wanting to keep enjoying the sport you love, this episode is packed with practical advice and honest conversations.

Because the goal isn't just to keep running... it's to keep loving running.

🏃 In This Episode

🔄 Recovery Is Part of the Training

• Why your body needs more recovery as you age

• The importance of sleep, rest days, and listening to your body

• Why easy runs should stay easy

💪 Strength Training: Your Secret Weapon

• Why strength work becomes more important every year

• Building muscle to protect joints and improve performance

• Simple ways to add strength into your weekly routine

🎯 Stop Chasing Your Younger Self

• Why comparing yourself to the runner you were 20 years ago isn't helpful

• Setting goals that reflect where you are today

• Measuring success beyond pace and finish times

🤸 Mobility & Flexibility

• Looking after your hips, calves, ankles, and back

• Small daily habits that can keep you running longer

• Preventing injuries before they happen

🚨 Listen to the Niggles

• Why small aches shouldn't be ignored

• Knowing the difference between soreness and injury

• When it's worth seeking help early

🍎 Fuel for the Years Ahead

• Nutrition and hydration as your body changes

• Why protein and recovery nutrition become increasingly important

• Supporting bone and muscle health

🌿 Variety Keeps Running Fresh

• Mixing up your running with trails, parkruns, social runs, cycling, swimming, or hiking

• Avoiding burnout by embracing variety

• Running for enjoyment, not just performance

🧠 Running Beyond the Stopwatch

• Why running isn't only about personal bests

• Finding joy in movement, adventure, and community

• Redefining success as the years go by

🤝 The Power of Community

• Why the people you run with matter

• Staying motivated through friendships and shared experiences

• How community can keep you running for decades

💬 Flying RuNR Discussion

Has running changed for the better as you've gotten older?

The team shares personal experiences, lessons learned, and a few laughs about warming up before the warm-up, recovery taking longer than the run itself, and why wisdom might just be the best performance enhancer.

🎧 Listen Now

Available on Spotify, YouTube, Apple Podcasts, and wherever you get your podcasts.

🏁 Key Takeaway

• Running isn't about turning back the clock.

• It's about adapting, staying healthy, and continuing to enjoy every kilometre.

• Run smart.

• Recover well.

• Stay strong.

And remember—the best runners aren't always the fastest. They're the ones who are still smiling years down the track.

👟 Flying RuNR Reminder: Finish Lines. Not Finish Times

Love our music, check Out Your Pace & Glory

https://my.linkpod.site/YourPaceandGlory 

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ 

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr 

Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory 

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: [email protected]

In this episode, the Marathon Mates dive deep into strength training for runners — what it really is, why it matters, and how to make it work seamlessly with your recovery. Whether you're a time-poor runner juggling work and training or prepping for your next marathon, you'll walk away with practical tips to get stronger, stay injury-free, and keep flying through those miles.

Friendship, fun, and real-talk running advice as always — no fluff, just actionable insights from the Flying RuNR crew.

Key Topics Covered

• What strength work actually means for runners (and why it's not just "lifting heavy")

• How strength training fits into recovery — timing, balance, and avoiding overtraining

• Quick, effective exercises you can do at home, at work, or with minimal time

• Tips for busy runners: 15–20 minute sessions, single-leg focus, and recovery-friendly programming

• Real stories from the Marathon Mates on how strength work transformed their running adventures

If you enjoyed this episode, subscribe on Spotify, Apple Podcasts, or wherever you fly with us! Leave a review — it helps other runners discover the show. Share your biggest strength training win or question in the comments or tag us @flyingrunr.

Who’s ready to get stronger and run happier? Keep the adventures going, Marathon Mates!

👟 Flying RuNR Reminder: Finish Lines. Not Finish Times

Love our music, check Out Your Pace & Glory

https://my.linkpod.site/YourPaceandGlory 

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ 

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr 

Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory 

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: [email protected] 

The Marathon Mates are back with a full debrief from the ASICS Gold Coast Marathon Festival 2026 (4–5 July)! Join Tim, Tara, Tony, Lucia, and Peita as we recap the weekend — from Expo energy and race-day highlights to PBs, challenges, beach recovery, and all the friendship and fun that make this event unforgettable.

Episode Summary

We share our personal experiences running (or supporting) on the iconic flat, fast, scenic coastal course, where 60%+ of runners often smash PBs. Hear the laughs, lessons learned, listener stories, and why the Gold Coast delivers the perfect mix of serious running and holiday vibes. Whether you raced, spectated, or are planning for next year — this episode is packed with real-talk insights. 🏖️🏃‍♂️

Resources & Links

• Official Results & Photos: goldcoastmarathon.com.au/results

• GCM App & Course Maps: For reliving the splits!

• Recovery Spots: Check Experience Gold Coast guides for bathhouses and brunch.

• Back Catalogue: Listen to our pre-event “Gold Coast Marathon Weekend Guide” for the full journey.

Call to Action

How was your Gold Coast Marathon weekend? Drop your highlights, PB stories, or funniest moments in the comments/reviews — we might feature them next episode! Share your race pics with #FlyingRuNR and tag us @flyingrunr.

Subscribe, leave a 5-star rating, and spread the word to your running crew. New episodes dropping weekly — next up: Post-marathon reset and goal setting!

The Flying ruNR Podcast – Friends, Fun, Running the World. 🌍🏅

👟 Flying RuNR Reminder: Finish Lines. Not Finish Times

Love our music, check Out Your Pace & Glory

https://my.linkpod.site/YourPaceandGlory 

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ 

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr 

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: [email protected]

In this episode of The Flying RuNR Podcast, the Marathon Mates dive deep into one of the toughest parts of smart training: the mental challenge of running easy. If you’ve ever felt frustrated slowing down, battled ego on Zone 2 runs, or wondered why “run slow to run fast” is so hard to actually do—we’ve got you covered.

Tara, Tony, Lucia, and Peita share personal stories of overcoming the “always run hard” trap, heart rate zone struggles, and the mindset shifts that unlocked better performance and more joy in running. From marathon training blocks to World Majors wisdom, learn practical tips to conquer mental barriers, embrace patience, and build the aerobic base that leads to faster times.

Whether you’re a beginner or chasing PRs, this episode will change how you approach easy miles. Finish Lines, Not Finish Times! 🏃‍♂️❤️

Key Topics: Mental toughness in easy running, ego vs. HR zones, 80/20 training mindset, overcoming overtraining, and real runner transformations.

Why the Mental Battle Matters

Running easy on most days (80/20 rule) is proven to build endurance and speed, but the brain often rebels. We discuss the psychology behind it—ego, impatience, negative self-talk—and how to reframe easy miles as powerful training.

Key Insights from the Mates

• The frustration of “slow” paces and how data (HR, long-term progress) builds confidence.
• Real talk on overtraining signs from constant hard efforts: fatigue, injury, burnout.
• Mental strategies: Mantras (“Easy today for fast tomorrow”), distraction vs. tuning in, chunking runs, and running with friends.

Actionable Tips

Use a heart rate monitor for Zone 2 (conversational pace).

Allow pace variation based on how you feel—consistency in effort, not speed.

Celebrate non-pace wins: better recovery, energy, and enjoyment.

Quotes to Remember

“Good things come slow—especially in distance running.” — Bill Dellinger

“No matter how slow you go, you are still lapping everybody on the couch.”

Listener Challenge

For the next week, commit to truly easy runs by effort/HR. Share your experience with #FlyingRuNR—tag us and we might feature you next episode!

Join the Conversation

What’s your biggest mental block on easy runs? Drop it in the comments or send a voice note! Follow us for more training tips, race recaps, and Marathon Mates adventures

👟 Flying RuNR Reminder:

Finish Lines. Not Finish Times

Love our music, check Out Your Pace & Glory

https://my.linkpod.site/YourPaceandGlory

Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

Special one-time code available to trial FLYINGRUN20

Find all of our Links here - https://my.linkpod.site/flyingrunr

Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory

This video contains no sponsored content or affiliate links.

For business inquiries, please contact us at: [email protected]