Women’s Running Collective

Dopamine Hacks for Running Motivation with Jussie

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. 😅After some technical gremlins, Episode 73 is back louder, clearer and possibly even better.
Weekly Running Catch-Up
Hayles:Managing a grumpy back, so it’s been less running and more swimming + strength. A reminder that sometimes “training” doesn’t look like what we planned and that’s okay.
Jussie:Deep in hill sessions and building elevation for Ultra-Trail Australia 50 under the guidance of coach Josh. Legs = cooked. Confidence = building.
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.
The Main Chat: Dopamine & Motivation
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.
Natural Ways to Support Dopamine
Protein + tyrosine-rich foods
Magnesium
Good sleep hygiene
Regular exercise
Reducing chronic stress
Your brain chemistry matters. But so does your environment.
Practical Dopamine “Hacks” for Runners
1️⃣ Reduce Friction
Lay your gear out the night before
Book the class
Lower the bar (10 minutes counts)
Make starting easy.
2️⃣ Use Accountability
Train with a friend
Join a group
Say your goal out loud
Social commitment is powerful.
3️⃣ Reframe the Story
Bad weather? Build grit.Tired? Go slow.Short on time? Two minutes is enough to start.
4️⃣ The 2-Minute Rule
Tell yourself you’re just doing two minutes. Momentum does the rest.
5️⃣ “Eat the Frog”
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.
6️⃣ Make It Irresistible
Pair runs with your favourite podcast
Gamify your goals
Rotate rewards
Vary your routes
Anticipation creates dopamine. Build that in before the workout.
Listener Story: Emma 🤍
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.
Recommendations & Reminders
❄️ Jussie wants your snow and ice running tips.⌚ Hayles recommends watching our Instagram video on setting up emergency contacts + incident detection on your Garmin.
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 💛Hayles & JussieWomen’s Running Collective

Busting Negative Self-Talk, Getting Back Into Training

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.
This Week’s Running Recap
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… noAccording to Garmin… unclear.According to the course distance… questionable. Basically No!!!! as the course even though an official race was not (from what we can tell) was the full 5km so Hayley is not prepared to claim it.  
The Reality: Getting Back Into Training Is Hard
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…
Busting Negative Self-Talk (Without Pretending It Doesn’t Exist)
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?
Tools We’re Trying (And You Can Too)
1️⃣ Distant Self-Talk
Instead of “I can’t do this,” try:“You’ve done hard things before, Hayley.”
Using “you” or your own name creates psychological distance and helps you coach yourself instead of criticise yourself.
2️⃣ Create Rituals
Small pre-run routines signal calm and control:
Same playlist
Same warm-up
Same mantra
Rituals reduce anxiety and ground your nervous system.
3️⃣ WOOP Method
WishOutcomeObstaclePlan
Example:
Wish: Finish UTA strong
Outcome: Feel proud crossing the line
Obstacle: Skipping hills
Plan: Tuesday = non-negotiable hill reps
Simple. Practical. Powerful.
4️⃣ Mental Time Travel
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.
5️⃣ Reset Your Nervous System
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.
6️⃣ Be a “Chatter Advisor”
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.)
Why This Matters
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:You are not weak for having negative thoughts.You are human.And you can train your brain the same way you train your legs.
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 & JussieThe Women’s Running Collective

Trail VS Road, The Great Running Debate.

Road vs Trail: The Great Running Debate | Episode 71
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 Collective00:27 Weekend running recap01:00 Training highlights and challenges01:23 Upcoming events and personal updates04:16 Road running vs trail running: the great debate06:38 Benefits of trail running07:19 Advantages of road running11:40 Running personality types19:10 Trail running: calm or chaotic?20:10 Risks and challenges of trail running20:45 Competition, community and connection on the trails24:19 Trail running gear, fashion and practicality26:37 Accessibility and convenience: road vs trail29:49 ASICS competition, recommendations and wrap-up
Hayles’ Recommendations This Week
✨ Krumbled Salted Caramel Beauty Biteshttps://krumbledfoods.com/products/salted-caramel-beauty-bites
✨ Edenvale Non-Alcoholic Sparkling Cuvéehttps://www.woolworths.com.au/shop/productdetails/308942/edenvale-non-alcoholic-wine-sparkling-cuvee

Lou Kelly (The Exercise Engineer): Building Strong, Happy & Healthy Women

Episode 70: Training Chats, Strong Women & a Very Special Guest Lou Kelly
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 Collective00:19 – Weekly running recap & how training has been feeling01:11 – Training insights, reflections & real talk03:43 – Exciting news & upcoming goals04:59 – Special guest introduction: Lou Kelly06:42 – Rapid fire questions with Lou13:15 – Lou’s journey from civil engineer to running coach17:15 – Strength training & why it’s so important for women21:51 – Biomechanical issues & running form tips27:05 – Compassion in coaching (and with yourself)29:00 – Building sustainable habits that last32:12 – Setting realistic, achievable goals39:38 – Positive reinforcement, self-talk & mindset43:10 – Final thoughts, takeaways & recommendations
🎙 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
 

Half Marathon Training for Women: What We Wish We Knew Before Our First + Pacing, Fueling & What Actually Matters

Women’s Running Collective PodcastEpisode 69: Training for Your First Half Marathon
Episode 69
In this episode, Hayles & Jussie kick things off with a catch-up on the week that was, including a fun trip to Sydney for the ASICS Gel Nimbus 28 launch… and a not-so-fun run-in with an aggressive runner at Centennial Park (because apparently even runners need etiquette reminders 🙃).
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 Collective00:32 – Celebrating Episode 69 🎉01:07 – Running adventures in Sydney & the ASICS launch02:19 – A not-so-kind runner encounter (and why kindness matters)06:29 – Current training sessions & new goals10:17 – Gold Coast Half Marathon prep11:11 – Half marathon training tips for beginners24:19 – Why proper running shoes really matter27:55 – First marathon memories & questionable grooming choices28:22 – Grossie McGross face & glue mishaps (you’ll have to listen 😂)29:21 – Lessons we learned the hard way in marathon training30:54 – Fueling: what, when, and why it matters32:50 – Recovery, rest days & listening to your body41:38 – Setting realistic and achievable race day goals48:52 – Key components of half marathon training50:30 – Final thoughts, recommendations & wrap-up
 
See you next week xo Hayles and Jussie

Setting Yourself Up for a Successful Year of Running (Women’s Training, Habits & Mindset)

Starting the Year Strong: Setting Yourself Up for Running Success in 2026
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.
⏱️ Episode Time Stamps
00:00 – Nostalgic Infomercials & Childhood MemoriesA light-hearted start as we head down memory lane.
00:14 – Welcome to the Women’s Running CollectiveKicking off 2026 together and welcoming listeners into a new year.
00:29 – Reflecting on the Past YearA little look back at what 2025 taught us — on and off the run.
00:56 – Holiday Highlights & Family TimeFestive season chats, rest, and finding joy outside of training.
01:25 – Running Adventures & Parkrun StoriesEasy runs, family parkruns, and easing back into routine.
02:21 – Starting the Year with a Positive MindsetWhy January doesn’t have to mean pressure, punishment, or perfection.
08:00 – Setting Goals & Finding Your ‘Why’How to set meaningful, achievable goals that actually motivate you.
15:04 – Planning for a Successful Year of RunningStructure, flexibility, and allowing space for life to happen.
20:08 – Reflecting on Last Year’s Deload WeeksWhy rest weeks matter more than you think.
20:31 – The Importance of Strength & Mobility TrainingSupporting your running with strength, mobility, and longevity in mind.
22:39 – Fueling Like a RunnerWhy eating enough is part of training (and not optional).
25:34 – The Power of Running with a CommunityHow connection keeps us consistent and lifts us on hard days.
28:21 – Measuring Success DifferentlyMoving beyond PBs and redefining what “progress” looks like.
32:51 – Vision Boards & Atomic HabitsLayering small habits, building momentum, and dreaming big (without burnout).
34:06 – Final Thoughts & RecommendationsEncouragement for the year ahead and a reminder: you’re doing better than you think.
Hayley reccomended
@Total.balance.nutrition Nicole Miller (nutritionist)
AND this podcast about habit stacking
https://open.spotify.com/episode/5SJytDQlco71aFzzTIt2vV?si=aNe5ZeWvSui1Jz2AT9y-UA
💛 Key Takeaways
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

Unscripted Holiday Chaos with Zero running advice: Women’s Running Collective Bonus Episode

Unscripted Laughs & Holiday Chaos: Women’s Running Collective Bonus Episode
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 Stamps00:00 Welcome to the Women’s Running Collective00:15 The chaos begins (no turning back)00:39 Banter, laughs, and funny stories01:22 Would You Rather: Running Edition08:19 Quirky questions & runner confessions16:35 Hilarious (and relatable) running stories17:39 The most annoying questions runners get19:29 Would You Rather: Running Edition (round two)20:22 Random questions & fun facts23:59 Confessions and embarrassing moments29:55 Christmas gifts, gratitude & wrapping up the year
 

Training With Your Cycle: 5K Time Trials, RED-S & Female Running with Lydia O’Donnell

Time Trials, Training with Your Cycle & Tackling Taboos with Lydia O’Donnell
The Women’s Running Collective Podcast
This week on the pod, Hayles and Jussie are back with a big catch-up on life, running, and those 5K time trials 😮‍💨. We chat all things pacing, nerves, race-day lessons, and why time trials are just as much a mental workout as a physical one. Spoiler: mistakes were made, lessons were learned, and growth is happening.
We also squeeze in some festive chaos, post-run reflections, and plenty of laughs before sitting down with our incredible guest, Lydia O’Donnell is the co-founder of Femmi.
Lydia is a former elite marathoner and Nike Pacific Running Coach who’s now leading the charge in changing how women train. We talk openly about disordered eating, RED-S, menstrual cycle education, and why so many women have been training against their bodies for years without even realising it. Lydia shares how aligning her training with her cycle completely changed her performance, health, and relationship with running — and how Femmi is helping other women do the same.
This episode is powerful, educational, and honestly a must-listen for any woman who runs (or wants to).
Episode Breakdown
00:00 Welcome to the Women’s Running Collective00:20 Christmas vibes, festive chaos & recent run trials00:40 The 5K time trial – pacing, prep & post-run emotions08:47 What we learned (the hard way) & race-day reflections11:21 Christmas party shenanigans13:48 Meet Lydia O’Donnell, co-founder of Femmi22:55 Big dreams, elite running & chasing athletic goals23:16 Lydia’s journey into Nike & the world of high-performance sport23:45 Using sport to inspire and empower others24:27 Gender barriers in running and high-performance environments25:32 Coaching women & creating better opportunities26:31 Founding Femmi and challenging outdated training models26:58 Personal struggles, RED-S & reconnecting with her body30:19 Why menstrual cycle education matters for runners32:30 How Femmi is empowering female runners43:43 Mindset, confidence & visualisation techniques48:33 The power of community and shared experiences52:40 Final thoughts, recommendations & wrapping up
Femmi Instagram 
FEMMI 
Lydia Instagram
SHOKZ OPENDOT ONE
Accelerate 3" High-Rise Running Short
If you’ve ever felt confused, frustrated, or disconnected from your body as a runner — this one’s for you. Don’t forget to subscribe, share with a run friend, and let us know what hit home 🤍🏃‍♀️

Running Year Spotify Wrapped: Best Shoes, Races, Gear & Lessons for Women Runners

Women’s Running Collective, Episode 64
2025 Year in Review: Our Runs, Fails, Faves & Festive Chaos
In our final episode of the year, Hayles and Jussie sit down with a peppermint tea, hot choccy (or something stronger…) and unpack everything that made 2025 iconic, chaotic, emotional, and very, very sweaty.
From the highs of Sydney and London Marathons to the lows of period disasters mid-run, this one is basically our Spotify Wrapped but Runner Girl Edition. We cover our top shoes, clothing, books, guests, training blocks, hilarious fails, plus a new Christmas movie you’ll absolutely want to watch.
Whether you’re here for motivation, pure entertainment, or to feel better about your own questionable running choices this episode has it all.
Episode Breakdown
00:00 — Introduction & BanterThe festive chaos begins.
00:05 — Welcome to the Women’s Running CollectiveFinal ep of the year energy!
00:42 — Reflecting on the Year: Our Spotify WrappedYes, Taylor Swift makes an appearance.
01:03 — Weekly Running RecapSilly season training: heroic or horrendous?
02:52 — Running Gear ReviewsWhat stayed, what slayed, and what got returned.
07:07 — Top Running Shoes of the YearOur holy grails of 2025.(Want a full list for Instagram? Just say the word!)
11:56 — Favourite Running ClothingShorts that don’t chafe. Bras that actually support. The winners.
18:00 — Best Running SongsCue the playlist: the beats that carried our legs this year.
21:28 — Top Running Books & PodcastsThe ones that inspired, educated, and stopped us doomscrolling.
26:14 — Proudest Runs & Funniest FailsFrom big PBs to big… embarrassments.
29:31 — Period Horror StoryIt always happens on the long run.
30:53 — Menstrual Cup WoesSay a prayer.
31:53 — Top Three Running Events of the YearOur favourite races vibes, views, medals and all.
33:58 — Most Unhinged Running DecisionsWould we do them again? Absolutely.
35:04 — Running Playlist WrappedThe bangers that defined 2025.
37:10 — Regrettable PurchasesMoney was spent. Lessons were learned.
39:49 — Iconic Guest ConversationsOur most powerful, helpful, hilarious guests of the year.
44:31 — Community HighlightsShouting out YOU — the girlies who make WRC what it is.
51:54 — Charity Spots for Sydney MarathonWhere to sign up, how to join, and why you should. APPLY to be a charity runner here https://sm26.grassrootz.com/batyr
53:57 — Christmas Break & What’s Coming in 2026Big plans. Big dreams. 
🎄 Year-End Recommendations from the Ep
Top Shoes 
Hayley 
Tempo - Superblast 2 
Race shoes - New Balance sc elites V4 
Everyday running shoes - Nike Vomero 18plus 
Jussie 
Jussi- superblast 2  
ASICS Metaspeed Sky Tokyo 
ASICS Kayano 
Shoe you’d save in a house fire – NEW super blast or Vomeros, Jussi Vomeros 
Top Running Songs
Perfect for your Year-End WRC Wrapped playlist.
Best running songs 
Hayley -Taylor swift I can do it with a broken heart & life of a showgirl 
Hayley - Benson boon - beautiful things 
Hayley and Jussie – Unwritten Natasha Beddingfield 
Jussie- Queen don’t stop me now 
Jussie – APT & Pink Pony Club 
Book & Podcast Picks
Running books - Hayles
"Born to run" 
"Choosing to run" Des linden 
"In the long run" Emma Mugglestone 
Podcasts - Jussie
Just the gist 
I catch killers 
Do you fucking mind- alexis fernandez 
Movie Recommendation
Two Christmas ones hehe - Merry Xmas and Champage Problems (YOU ARE WELCOME)  XO Hayles
 
 
 
 
 
 
 
 

Eat Better, Run Better: Women’s Fueling Explained with Dietitian's Kia and Laura

Women's Running Collective: Fueling & Nutrition for Female Runners with Laura and Kia  Episode 63
Welcome back runners! Episode 63 is here and WOW is it a good one. This week, Hayles and Jussie catch up on their latest training sessions including some interval goodness, a spicy little pyramid set, and the usual rollercoaster of running adventures (plus a few setbacks, because we keep it real around here 😅).
But the real magic of this episode? Our chat with the incredible Laura and Kia, two sports dietitians who specialise in female performance nutrition. These women are the real deal, and we pick their brains on everything we wish we knew when we first started running.
Think:✨ How to actually fuel enough✨ Why blood tests matter (more than we realised!)✨ Protein, carbs & timing your meals✨ Nutrition through your menstrual cycle✨ Common mistakes most female runners make✨ How to support your hormones, your training AND your overall wellbeing
It’s one of those episodes where you walk away feeling smarter, empowered, and honestly a bit relieved because fueling doesn’t have to be complicated, and they explain it in such a simple, practical way.
Grab your coffee and join us for one of our most informative episodes yet. 💛👟
Episode Breakdown
00:00 – Introduction and Casual Banter00:25 – Weekly Running Recap02:08 – Functional Running Adventures04:07 – Funny Instagram Account Spotlight08:10 – Interview with Sports Dietitians20:20 – Foundations of Nutrition for Female Runners21:16 – Importance of Regular Blood Tests22:02 – Protein Intake and Meal Structure23:38 – Pre and Post-Run Nutrition Strategies24:54 – Nutrition Adjustments During Menstrual Cycle26:59 – Common Nutrition Challenges for Female Runners29:03 – Carbohydrate Needs Based on Training Intensity30:55 – Fueling Strategies During Long Runs33:42 – Iron Deficiency and Body Image Issues34:15 – Personalised Nutrition Plans + Their Business Plug37:46 – Casual Chat and Recommendations 
 
Her Dietitian website
 
Her_dietitian