Training Smarter, Not Harder: Hills, Recovery & Running Myths (Women’s Running Collective Ep. 76)

In this episode of the Women’s Running Collective, Hayles and Jussie catch up on the week that was from Jussie’s hill-heavy training as she builds towards UTA 50K, to Hayles sharing how special their International Women’s Day community run was, raising funds for a local oncology unit and women’s shelter.

From there, the conversation shifts into something we see all the time in the running world  the pressure to do more. More kilometres, more sessions, more intensity. Hayles and Jussie chat about why sometimes the smartest thing you can do as a runner is actually train smarter, not harder.

They talk about the influence of social media, the pressure that can come from Strava comparisons, and training apps that sometimes push unrealistic mileage without considering real life things like injuries, work, family life, or even menstrual cycles.

The girls then dive into some of the most common running myths they hear from the community like the idea that more kilometres always equals better performance, that you need to run every day to improve, or that strength training will make you bulky. They also chat about misconceptions around running ruining your joints, needing a certain body type to be a runner, or thinking you need expensive gear to get started.

To wrap it all together, Hayles and Jussie break down what they believe are the four key pillars of training well: consistency, speed and hill work, strength training, and rest. Along the way they chat about adding strides, fartlek sessions, cross training, and making sure you’re fuelling and recovering properly.

The episode also features sponsor mentions for the ASICS Superblast 3, plus their weekly recommendations including recovery sessions, planning for the Gold Coast races, and a lifesaver for busy weeks: The Dinner Ladies.

Timestamps

00:00 Sponsor and cold open

International Women’s Day: Trailblazing Women Who Changed Running (Plus UTA Training, Superblast 3 & Weekly Recos)

THANKYOU to our very first legit sponsor ASICS AUSTRALIA

Hayles and Jussie are back on the mic for another episode of the Women’s Running Collective and kicking things off with a little life catch-up. Jussie has just returned from Europe where she managed to squeeze in runs through Vienna in the snow, a run through Istanbul, and even a bit of skiing along the way.

Back home, the girls chat through their latest training block down in Forster from Sandhills sessions to sub-threshold reps, ladders and hill work as Jussie continues building strength for UTA.

They also dive into the difference between running in the cold vs the heat (and which one they’d choose), before sharing the excitement around their International Women’s Day community 3K/5K event which sold out super quickly and will raise funds for a local women’s shelter and oncology ward.

To celebrate International Women’s Day, Hayles and Jussie highlight some of the incredible women who helped shape the sport we all love today.

From Kathrine Switzer’s iconic Boston Marathon moment in 1967, Bobbi Gibb running Boston unofficially in 1966, Joan Benoit winning Olympic marathon gold in 1984 just weeks after knee surgery, Alice Moore’s incredible Hong Kong Four Trails Ultra finish, and the powerful “New York Six” protest in 1972 that helped fight for equality in women’s distance running.

They also chat about the ASICS Superblast 3, share their weekly recommendations (including a Disney love story, “Fun Clothes Friday”), and wrap things up with a practical tip for runners about menstrual cups via PutACupInIt.com.

As always a mix of running chat, community vibes, and a few laughs along the way.

Timestamps

00:00 Sponsor Intro Superblast 3

With Leanne Pompeani, Jemma Pollard & Izzy Batt-Doyle

Hayley hosts the Women’s Running Collective solo this week (while Jussie is off travelling ✈️), bringing you a special episode recorded at the ASICS Superblast 3 launch in Sydney.

Across the episode, Hayley shares short, powerful interviews with three of Australia’s elite female runners Leanne Pompeani, Jemma Pollard, and Isobel Batt-Doyle diving into performance, mindset, resilience and what it truly takes to compete at the top.

Leanne opens up about her move into marathoning, highlights from the 2025 Sydney Marathon, a scary heatstroke collapse at World Cross Country, and her sights set firmly on Olympic qualification in 2028.

Jemma celebrates her blistering 51.73 PB in the 400m, reflects on competing at the World Championships in Japan, and walks us through what a training week looks like balancing track sessions, gym work and cross-training.

Izzy shares her shift toward the marathon and road racing, her high-mileage Boston build, why recovery is non-negotiable, and offers powerful advice about avoiding comparison in the age of Strava and social media.

Hayley also discusses Ironman’s recent ban on personal recording devices in races — and whether major running events could follow suit — before giving her honest Superblast 3 review and previewing the upcoming Women’s Running Collective International Women’s Day charity event.

00:00 Welcome & solo host setup

Hayley shares her thoughts on the ASICS Superblast 3 from first-run impressions to how it performs across easy runs, workouts and longer efforts.

Details on the upcoming Women’s Running Collective International Women’s Day event, where all proceeds will support local women’s charities.

Episode 73: How to Hack Dopamine to Get Out the Door (Plus: Running in the Snow + A Beautiful Listener Story)

Yes… we re-recorded this one. 😅

Hayles:

Jussie:

Also… Jussie is about to head to Austria 🇦🇹 with plans to run in Vienna (possibly in the snow?!) and then onto Istanbul. If you have snow and ice running tips, please send them our way.

Why is it so hard to get out the door some days, even when we know we’ll feel amazing after?

Enter: dopamine.

We unpack:

What dopamine actually is (a reward-based neurotransmitter)

How it drives desire, habits and repeat behaviours

Why it plays a role in everything from training consistency to doom scrolling

The good news? You can work with your brain instead of fighting it.

Protein + tyrosine-rich foods

Magnesium

Good sleep hygiene

Regular exercise

Reducing chronic stress

Your brain chemistry matters. But so does your environment.

Lay your gear out the night before

Book the class

Lower the bar (10 minutes counts)

Make starting easy.

Train with a friend

Join a group

Say your goal out loud

Social commitment is powerful.

Bad weather? Build grit.

Tell yourself you’re just doing two minutes. Momentum does the rest.

Train first. Get it done before your brain negotiates its way out.

Leverage your morning cortisol spike and delay your phone avoid that early dopamine hit from scrolling before you move your body.

Pair runs with your favourite podcast

Gamify your goals

Rotate rewards

Vary your routes

Anticipation creates dopamine. Build that in before the workout.

We read the most beautiful email from Emma a working mum of three in her late 30s navigating renovations, raising a child with additional needs, and using running as an anchor for her mental health.

She shared:

Training toward 10K goals

Sizing up in her ASICS shoes after a year of pins and needles (we’ve all been there)

Completing the Afterglow Trail Run — a nighttime trail 10K in Victoria raising awareness about women’s safety

Her ride-or-die: a supportive sports bra from She Science

Her golden advice: run slower

Emma also asked to hear from other mums juggling similar life stressors. So we’re putting that call out to you, our community is stronger when we share.

❄️ Jussie wants your snow and ice running tips.

After Josh had a bike crash recently, the alert came through immediately  thankfully he was fine, but it was a powerful reminder that these features matter.

We might be recording next week while Jussie is overseas stay tuned.

As always, thank you for being here. Train your brain. Lace up anyway. And if motivation dips, remember, you can outsmart it.

Happy running 💛

Episode 72: Busting Negative Self-Talk, Getting Back Into Training & The “so close but not Sub-20” 5K

Okay first things first… yes, we know. The mic situation. 😅

Hayles jumps on at the start to confess to a full technical microphone fail which makes her a little tricky to hear. We debated binning the episode… but decided the convo was too important not to share. Thanks for sticking with us it will be fixed by next week, promise.

And can we just say… 72 episodes?! What is happening. We are so grateful you’re still here with us.

Jussie:

12K long run in beautiful Coffs Harbour

Spicy hill sessions (why do we do this to ourselves?)

Hayles:

Camping weekend

Ran the 5K leg of a team triathlon in hot, hilly conditions

Our team placed 1st female + 2nd overall 

Now… the drama.

Did Hayles run sub-20?

According to Strava… no

Post-holidays slump is real. Jussie chats about struggling to find rhythm again while building toward the Ultra-Trail Australia 50.

Motivation dips. Hills get skipped. The inner critic gets loud.

Which leads us into the heart of this episode…

We unpack the work of Ethan Kross and his books Chatter and Shift — and how his tools can actually help runners.

Because negative self-talk doesn’t just affect elite athletes. It shows up for:

Mums returning to training

Women chasing time goals

Anyone comparing themselves on social media

Anyone who has ever thought “I’m not good enough”

Sound familiar?

Instead of “I can’t do this,” try:

Using “you” or your own name creates psychological distance and helps you coach yourself instead of criticise yourself.

Small pre-run routines signal calm and control:

Same playlist

Same warm-up

Same mantra

Rituals reduce anxiety and ground your nervous system.

Wish

Example:

Wish: Finish UTA strong

Outcome: Feel proud crossing the line

Obstacle: Skipping hills

Plan: Tuesday = non-negotiable hill reps

Simple. Practical. Powerful.

Fast-forward to the finish line. How will it feel?

Then time-travel backwards to your “ace in the hole” the toughest thing you’ve already conquered. You’ve survived worse. Your brain just needs reminding.

Look at photos of people who support you

Spend 13 minutes in green space

Engage your senses: scent, music, touch

Your body needs regulation before your mind can shift.

When a friend spirals:

Listen

Validate

Share perspective

Offer small practical help

Add appropriate affection

Don’t judge. Don’t immediately fix. Just be with them.

(And practice doing that for yourself.)

The shame spiral of self-criticism is heavy. And we know so many women carry it silently.

If this episode does one thing, we hope it helps you realise:

Thanks for being here for 72 episodes. We love this community more than you know.

Now we’re off to pick up our kids. 💛

Hayles & Jussie

In Episode 71 of the Women’s Running Collective podcast, Hayles and Jussie dive into one of the biggest questions in the running world: road running vs trail running. From weekly training recaps to the realities of balancing running with hormones, family life and busy schedules, this episode is relatable, honest and full of laughs.

The girls break down the pros and cons of trail running and road running, chatting everything from terrain, gear and accessibility to mindset, personality types and mental engagement. Whether you love the calm of the trails or the simplicity of the road, this episode will have you nodding along and possibly questioning your running identity.

They also touch on the challenges and risks of trail running, the sense of competition and community it brings, and whether trail running really is “calm” or just a little bit chaotic. The episode wraps up with an exciting ASICS competition announcement, community updates and Hayles’ weekly recommendations.

A must-listen for runners of all levels whether you’re trail curious, road loyal, or somewhere in between.

00:00 Welcome to the Women’s Running Collective

✨ Krumbled Salted Caramel Beauty Bites

✨ Edenvale Non-Alcoholic Sparkling Cuvée

Episode 70 is here and it’s a GOOD one. This week we’re chatting all things training, recovery, mindset and welcoming an incredible guest into the WRC space running coach Lou Kelly.

We kick things off with a real-life catch-up on our own running weeks (public holiday miles, spicy intervals and the juggle of training around life), before diving into why recovery, hydration and listening to your body actually matter more than you think.

Then we’re joined by Lou Kelly former civil engineer turned full-time running coach who shares her journey into the running world, her passion for helping women get stronger, and why strength training isn’t optional if you want to run for life. We chat biomechanics, common issues women face when running, setting realistic goals and building habits that actually stick.

This episode is packed with practical takeaways, empowering reminders and plenty of “oh wow, I needed to hear that” moments. Whether you’re new to running or deep into a training block, this one’s for you.

⏱ Episode Breakdown:

00:00 – Welcome to the Women’s Running Collective

🎙 Tune in now wherever you listen to podcasts and as always, thank you for being part of this beautiful community. 💛 You can find LOU KELLY HERE 

Hayleys LULULEMON scrunchie recco 

Genevieve Gregson YOUTUBE

Andy Buchanan YOUTUBE

Women’s Running Collective Podcast

Episode 69

From there, we dive deep into everything you need to know about training for your first half marathon. Whether you’re eyeing the start line for the first time or just want to feel more confident in your training, this episode is packed with practical tips, personal stories, and reassurance that you’re doing better than you think.

We chat fueling (yes, carbs are your friend), pacing, easy runs, hills, recovery, cross-training, and why the right shoes can genuinely change your running life. We also talk about the magic of running with friends, setting realistic goals, and remembering why you started in the first place.

As always, there are a few laughs, a few tangents, and some very real moments because training isn’t perfect, and neither are we.

If you’re training for your first half marathon (or thinking about it), this one’s for you 💕

Time Stamps

00:00 – Welcome to the Women’s Running Collective

See you next week xo Hayles and Jussie

Women’s Running Collective Podcast

Welcome to our first episode of 2026 🎉 and a little moment to pause, reflect, and set the tone for the year ahead. In this episode, Hayles and Jussie celebrate three years of the Women’s Running Collective podcast (Well kinda) more like we are in our third year, share a big holiday catch-up, and chat about easing back into running after the festive season.

This one is all about starting the year strong (without going too hard, too soon). We talk goal setting, finding your “why,” building habits that actually stick, and redefining what success in running really looks like especially as women balancing real life.

Whether you’re training for something specific or just hoping to feel good moving your body again, this episode is full of gentle motivation, practical tips, and honest reflections to help you start 2026 feeling confident and supported.

00:00 – Nostalgic Infomercials & Childhood Memories

00:14 – Welcome to the Women’s Running Collective

00:29 – Reflecting on the Past Year

00:56 – Holiday Highlights & Family Time

01:25 – Running Adventures & Parkrun Stories

02:21 – Starting the Year with a Positive Mindset

08:00 – Setting Goals & Finding Your ‘Why’

15:04 – Planning for a Successful Year of Running

20:08 – Reflecting on Last Year’s Deload Weeks

20:31 – The Importance of Strength & Mobility Training

22:39 – Fueling Like a Runner

25:34 – The Power of Running with a Community

28:21 – Measuring Success Differently

32:51 – Vision Boards & Atomic Habits

34:06 – Final Thoughts & Recommendations

Hayley reccomended

@Total.balance.nutrition Nicole Miller (nutritionist)

AND this podcast about habit stacking

https://open.spotify.com/episode/5SJytDQlco71aFzzTIt2vV?si=aNe5ZeWvSui1Jz2AT9y-UA

You don’t need to “start over” — just start where you are

Easy runs, rest, and strength matter

Success isn’t just pace or distance

Community makes running better

Small habits add up in big ways

If you loved this episode, share it with a friend who’s easing back into running this year, and don’t forget to subscribe so you don’t miss what’s coming in 2026 🏃‍♀️✨

XO Hayles and Jussie

This bonus episode is exactly what happens when Hayles and Jussie hit record with no plan, no script, and zero self-control and honestly, we wouldn’t have it any other way.

To wrap up the year, we’re bringing you a light-hearted, laugh-out-loud episode full of running-related Would You Rather questions, cheeky confessions, embarrassing moments, and the kind of chaotic banter that usually happens off-mic. There’s not a whole lot of running advice in this one — but there is plenty of joy, silliness, and end-of-year energy.

Perfect listening if you’re out for an easy run, folding laundry, driving to a Christmas catch-up, or just need something that feels like chatting with your running mates. Thanks for being part of our community this one’s just for fun 💫

In this episode we cover:

Unfiltered running banter

Ridiculous runner questions we all get asked

Would You Rather: Running Edition

Confessions, chaos, and Christmas vibes

Time Stamps