Welcome to the exhilarating universe of the Flying Runner, presented by the Marathon Mates! 🏃‍♀️ Hi, it's Tony here from the Flying Runner, welcoming you to Out N Back, your checkpoint for your weekly running adventures. Today, we're focusing on the vital subject of hydration, particularly significant for those training in Queensland's summer heat.

 🌡️ Whether you're gearing up for an early-year marathon or enjoying a long-distance run, maintaining proper hydration is critical. Despite the abundance of online advice, many runners still struggle with it. Tim consistently offers insights on hydration, emphasizing the risks and signs to watch out for, especially during runs.

 However, it's a common query among our podcast audience and the broader running community. Let's explore some fundamental tips for hydration before, during, and after your race.**Pre-Hydration:** Begin your hydration strategy well ahead of race day. I typically start the day before, drinking an additional 600ml of water or hydration fluids.

 Approximately 2-3 hours before the race, consume another 600ml of water or an electrolyte beverage. Add 200-300ml about 15-30 minutes before the race. The goal is to sip these amounts gradually rather than gulping them down. Early race starts and porta-potty conditions can be challenging, but under-hydration is a bigger issue.

**During the Run:** For runs exceeding 45 minutes, fluid intake during the run is crucial. Aim for 200ml of water every 20-30 minutes. In hotter, more humid conditions, or if you have a larger build, you may need more. Many runners carry handheld water bottles, hydration belts, or packs for easy fluid access.

 Staying hydrated during longer runs is essential.**Post-Run:** Replenishing fluids after your run is vital. Some runners weigh themselves before and after to measure fluid loss. Try to sip at least 600ml of water or an electrolyte drink shortly after finishing. Continue hydrating throughout the day, using electrolyte drinks or salt tablets to replace lost sodium and potassium.

 This gradual approach helps your body recover and rehydrate efficiently.Thank you for joining us! We hope these tips assist you in staying hydrated before, during, and after your runs. If you found this information helpful, please like and subscribe wherever you listen to this podcast. Your reviews help others discover us.

 Stay tuned for our next full episode on Friday, where we'll reveal some lesser-known features of your Garmin watch.

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In this special 50th episode of the Flying Runner podcast, Tony from the Marathon Mates dives deep into the world of running etiquette. With the increasing number of new runners, understanding the unwritten rules of running has never been more crucial. Tony, alongside his co-hosts Tim and Tara from Team Ellis Running, provides a thorough guide on how to be a mindful and considerate runner.

 They discuss various aspects of running etiquette, including the importance of proper pacing, positioning, and acknowledging fellow runners. The episode also highlights the role of volunteers in events like Parkrun and the impact of simple gestures like saying thank you. Listeners will gain insights into handling drink stations efficiently, avoiding littering, and managing unexpected situations with poise.

 By following these tips, you'll not only improve your own running experience but also contribute to a positive environment for others. Whether you're a novice or a veteran runner, this episode offers valuable advice to help you navigate the running world with respect and consideration.

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Welcome to the exciting realm of the Flying Runner, presented by the Marathon Mates! Hello everyone, Tony here from the Flying Runner, and welcome to Out and Back. Out and Back is the pivotal point for your weekly running adventure. Saturday is my designated long run day, and yesterday I accomplished a 25k run.

 Let’s delve into three essential tips to ensure you remain injury-free during a marathon training block by gradually increasing your mileage. Firstly, adhere to the 10% rule, a reliable guideline. Increase your weekly mileage by no more than 10% each week. This steady progression enables your body to adapt to the heightened demand, minimizing the risk of overuse injuries.

 Gradually building your mileage, following the 10% rule, incorporating cutback weeks, and listening to your body are fundamental practices. Thank you for tuning in! If you enjoy our podcast, please subscribe on your preferred platform and leave a review to help others discover us. If you found this episode beneficial, share it with your friends and leave a review.

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Please like and subscribe and don’t forget to share with your friends and family

Website - ⁠https://flyingrunr.com/ ⁠ 

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Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ 

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Unleash Your Marathon Potential with The Flying RuNR Podcast!Are you pushing your limits but still feel like you’re running on empty? It’s time to discover the secret weapon of every successful marathoner - Rest & Recovery!Join us on our latest episode as we unravel the mystery behind the power of downtime in your training regimen. Our Marathon Mates, who recently conquered the Brisbane Half Marathon, are ready to share their first-hand experiences and insights.Learn how to optimize your performance by understanding the significance of rest and recovery. Don’t miss this opportunity to transform your marathon training approach. Tune in to The Flying RuNR podcast for an invigorating discussion that will take your training to the next level!———————————————————————————————-Please like and subscribe and don’t forget to share with your friends and familyWebsite - ⁠https://flyingrunr.com/ ⁠ Facebook - ⁠ https://www.facebook.com/flyingrunr Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ —————————————————————————-

🎙️Welcome to Out N Back with Tony from Flying Runr! Your weekly running journey’s turnaround point. Fresh from the Brisbane Half Marathon, Tony shares some of his race day frustrations. From porta potty lines to pre-race selfies, he’s got a bit to say in five minutes!

Got a race day frustration? Share it with us for our upcoming episode on running etiquette. Whether it’s about the lack of urinals at large events or people texting while walking from the corral, we want to hear it all!

And yes, we’re talking about that nasty hill at the 19km mark too! Message us on Instagram or Facebook with your stories.

Don’t forget to subscribe and leave a review to help fellow runners find us. Stay tuned for our next episode this Friday where we’ll dive deeper into the Brisbane Marathon Festival. Until then, see you out there and happy running! 🏃‍♂️🏃‍♀️

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Join us this week on the The Flying RuNR podcast as we dive into the inspiring world of Claudia Stevenson, a vision-impaired runner based in Melbourne. In this episode, Claudia shares her incredible journey of overcoming obstacles and achieving greatness in the world of running. From participating in the New York Marathon to conquering the London Marathon, Claudia's story is one of determination and resilience.Discover how she navigates the challenges of being a vision-impaired athlete and the role that Achilles International plays in her success. Whether you're a seasoned runner or just starting out, Claudia's experiences will motivate and inspire you to push your limits and achieve your goals. Tune in for an uplifting and informative episode that highlights the power of perseverance and the importance of community support in the world of running.

Please like and subscribe and don’t forget to share with your friends and family

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Hey there, it's Tony from the Flying Runr, and welcome to Out N Back—the turnaround point for your weekly running journey.

Ever wonder, "When is an easy run not an easy run?" This morning, while pounding out an 18km, I found myself grappling with that very question. Despite aiming for a leisurely pace, I somehow ended up snagging a 10km PB and hanging on for dear life for the final 8km. Sound familiar?

Determined to crack the code of the elusive "easy run," I did some digging. Turns out, I was missing a few key elements. Here's what I discovered for my next attempt at a true easy run:

Thanks for tuning in! If you enjoy our podcast, please subscribe and leave a review—it helps others find us. Look out for our next full episode this Friday. Until then, happy running, and see you out there!

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Please like and subscribe and don’t forget to share with your friends and family

Website - ⁠https://flyingrunr.com/ ⁠ 

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Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ 

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Episode 47 - Going it Alone - Running by ourselves

Welcome back to The Flying RuNR Podcast for our 47th episode! Many of our long-term listeners know that my co-hosts and I usually train and race with our partners in crime. However, we've recently experienced a running separation of sorts and are now training solo as we prepare for the Gold Coast Marathon, just six weeks away.

In this episode, we'll share our personal experiences of training alone, including the highs and lows we've encountered along the way. Joining me today are my co-hosts, Tim and Tara from Teal Ellis Running. Tune in for an insightful discussion on solo training and how we're gearing up for the big race!

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Welcome to Out and Back, your ultimate running companion! This week, we’re unlocking the secrets of Dynamic Warm-ups. You've seen the viral videos sweeping social media, and now it’s time to elevate your pre-run routine with these powerful moves. Join Tony as he breaks down the incredible benefits of dynamic warm-ups and shares essential exercises to kickstart your race or long run. Don't miss out on transforming your run—tune in now!

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Website - ⁠https://flyingrunr.com/ ⁠ 

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Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ 

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This week on The Flying RuNR Podcast, we're diving into the essential topic of nutrition and how we fuel our bodies to stay strong. We'll share our insights and experiences, discussing what we know—and what we’re still learning—about proper nutrition. From training diets to race-day meals and post-race recovery, we'll cover it all. Get ready for a knowledge-packed episode that's sure to give you the energy boost you need. Are you ready to run? Let’s Go!!!!———————————————————————————————-Please like and subscribe and don’t forget to share with your friends and familyWebsite - ⁠https://flyingrunr.com/ ⁠ Smart Link - https://link.chtbl.com/FlyingRuNR⁠ Facebook - ⁠ https://www.facebook.com/flyingrunr Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ —————————————————————————-