Women’s Running Collective

World-Class: Lissy Duncan on Elite Training and Coaching

The Women’s Running CollectiveSeason 4, Episode 4: Marathon Training Gets SO REAL!Release Date: [Insert Date]
Episode Overview:In this week’s episode of The Women’s Running Collective, Hayley and Justine dive into the realness of marathon training—things are getting serious, and the training is no joke! The hosts chat about how their marathon preparation is going, sharing a few funny and unexpected moments along the way.
This episode features an exciting interview with Melissa Duncan, aka Lissy Duncs—a world-class athlete, running coach, and all-around ray of sunshine! She’s full of incredible running knowledge and shares tips on everything from mental training to fueling your body for long-distance races and training. You won’t want to miss her positive energy and expert advice!
About Melissa Duncan (Lissy Duncs):Melissa Duncan has competed at the highest level in athletics, showcasing her remarkable talent on the world stage. At an international level, she competed at the 2015 and 2019 World Championships in Athletics, the 2016 World Indoor Championships, the 2014 Commonwealth Games, and the 2024 World Athletics Cross Country Championships. She was also the Gold Medallist at the 2019 Oceania Athletics Championships in the 5000m.
While she was selected for the 2016 Olympic Games, Melissa had to withdraw due to injury. Despite setbacks, her career continues to inspire runners everywhere, and she shares her insights with us in this episode.
Key Topics:
Marathon Training: The Reality CheckHayley and Justine get candid about their own marathon journeys and discuss how they're navigating the ups and downs of their training. Spoiler alert: it’s harder than they thought!
Interview with Melissa Duncan (Lissy Duncs):A world-class athlete and running coach, Lissy Duncs joins the show to talk about her career and marathon training tips. She shares her insights on how to tackle training, how to stay motivated, and how to build mental toughness. Plus, Lissy opens up about her own personal running experiences.
Gel and Water?Justine tries mixing her gel with water for an interesting experiment. Will it be a disaster, or a game-changer? Tune in to find out!
Hayley’s Fueling Tips:Hayley recommends adding protein powder to your routine and even shares a delicious avocado smoothie recipe to keep you feeling strong during training.
Support the Podcast:Love what you hear? Leave us a review on and share the love with your friends. Your support helps us keep bringing you valuable running content!
Follow Lissy @lissyduncs or if you want her as a coach find her https://lissyduncscoaching.netlify.app/
 
Next Week’s Episode Teaser: Emma Jeffcoat
 

Run, Eat, Sleep, Repeat: Marathon Training Made Less Miserable

The Women's Running Collective - Season 4, Episode 2: Marathon Training Tips and Strategies
In this episode of The Women's Running Collective, we dive deep into the world of marathon training. Whether you're preparing for your first marathon or looking to improve your race time, we share essential tips to help you train smarter, not harder. From pacing strategies to fueling techniques and mental preparation, we cover all aspects to ensure you're ready for race day.
Episode Highlights:
Creating a Sustainable Training Plan: The key to marathon success is consistency. We discuss how to structure your weekly runs and why it’s better to focus on a plan you can stick to, rather than one that’s too ambitious.
Long Runs & Recovery: We break down the importance of not overdoing your long runs. Learn how to avoid burnout by focusing on quality over quantity, with tips on how to pace yourself and optimize recovery.
Cross-Training and Injury Prevention: Discover how adding cross-training to your routine can increase your fitness and reduce injury risk. We discuss alternatives to running that will keep your body strong and prepared.
Pacing & Mental Strategies: We dive into how to pace yourself during a marathon, including incorporating marathon pace segments into your long runs. Plus, tips on building mental resilience for those tough race day moments.
Fueling & Nutrition: Learn how to fuel your body for optimal performance during training and race day. We discuss when to use gels, hydration strategies, and what you can do to make sure your energy levels are at their peak.
Strength Training for Runners: Runners often neglect strength work, but we explain why it's a game-changer. Strengthen your core and legs to improve posture and endurance, making those final miles easier.
Lifestyle & Recovery: It's not just about running—how you sleep, eat, and recover are just as important. We share lifestyle tips to help you stay healthy, energized, and ready for race day.
Mindset: The marathon is as much a mental challenge as a physical one. We share strategies for staying positive, focused, and mentally prepared for the journey ahead.
Key Takeaways:
Consistency is the secret to marathon success
Fuel your body correctly to avoid hitting the wall
Pacing and mental toughness are just as important as physical endurance
Cross-training and strength work will set you up for long-term success
Hayleys recommendation - https://www.adidas.com.au/adizero-adios-pro-3-shoes/IH3809.html
 
Jussies Recommendation - https://www.yopro.com.au/products/
 
Whether you're tackling your first marathon or aiming for a personal best, this episode provides the tools you need to set yourself up for success. Tune in now to start building the foundation for your marathon journey!
Untill next week Happy Running

Running Lingo, some words to help you sound pro!

Running Lingo and Pre-Race Preparations for Women's Running Collective
In this episode of the Women's Running Collective podcast, hosts Hayley and Justine discuss preparations for their upcoming event on International Women's Day, sharing their experiences and mishaps related to running and event planning. They provide a deep dive into key running terms and concepts like cadence, pronation, stride length, interval training, VO2 max, tempo runs, negative splits, tapering, and more, aiming to help runners of all levels understand the lingo and improve their training. Both hosts also offer personal recommendations for running-related tips and healthy meal ideas.
00:00 Introduction and Welcome
00:31 Event Preparations for International Women's Day
01:33 Running Recap: Long Runs and Training
01:48 Funny Anecdotes and Running Mishaps
03:17 Training Sessions and Tempo Runs
05:10 Running in the Rain and Solo Adventures
09:32 Running Lingo Explained
14:25 Interval Training for Different Race Distances
15:26 Understanding VO2 Max
17:06 Tempo Runs Explained
19:13 Negative Splits and Pacing Strategies
21:37 The Importance of Tapering
23:23 Running Terminology and Hill Repeats
25:12 Recommendations and Final Thoughts
 

Discovering Your 'Why' in Running and Embracing Change:

Embracing Change: Finding Your 'Why' and Motivation in Running
In the 10th episode of Season 3 of the Women's Running Collective podcast, hosts Hayley and Justine celebrate their milestone and discuss their weekly running experiences, talk about the challenges of increasing their training and the joy of personal bests. The guest, Dr. Jen Cartwright, PhD health scientist and health coach, shares invaluable insights on motivation, behavior change, and the importance of aligning goals with personal values. Topics covered include handling identity shifts during transformation, dealing with a plateau, leveraging strengths for habit formation, and creating supportive environments. Through motivational interviewing and personal anecdotes, Dr. Cartwright reveals how to spark and maintain one's 'motivational fire' and achieve lasting success in one's running journey and beyond.
00:00 Introduction and Episode Milestone
00:48 Weekly Running Updates
01:44 Running Challenges and Achievements
02:41 Upcoming Events and Plans
07:21 Special Guest Introduction: Dr. Jen Cartwright
08:22 Health Coaching and Motivation
12:52 Behavior Change and Setting Goals
18:20 Tips for Making Habits Stick
22:44 Role-Playing for Lasting Change
23:04 Starting a Habit: Overcoming Unsupportive Environments
24:42 Creating a Supportive Community
26:42 Understanding Motivational Fire
27:40 Levels of Motivation
32:33 Pursuing Goals and Identity Change
35:46 Recognising Readiness for Change
37:54 Advice for New Runners
40:40 Overcoming Plateaus in Running
44:37 Conclusion and Resources

Overcoming Running Challenges: From Runk to Marathon + Injury Talk

 
Overcoming Running Challenges: From Runk to Marathon Training + we talk injuries
 
In episode nine of season three of the Women's Running Collective podcast, hosts Hayley and Justine discuss their recent weeks of running, including overcoming challenges and preparing for new goals. They share personal experiences, including a newfound love for running, dealing with illness, and excitement about training for the London Marathon. They delve into common running injuries such as shin splints, runner's knee, ITB syndrome, plantar fasciitis, and Achilles tendinitis, offering prevention tips and treatments. The episode concludes with relatable anecdotes and personal recommendations on running gear and nutrition.
00:00 Introduction to the Women's Running Collective
00:21 Weekly Running Recap
05:17 Exciting Announcements and Training Updates
08:03 Common Running Injuries and Prevention
14:45 Strengthening Your Glutes
15:51 Understanding Plantar Fasciitis
19:29 Achilles Tendonitis Explained
21:05 General Tips to Prevent Injuries
26:46 Product Recommendations for Runners
29:12 Conclusion and Community Engagement
 
Recommendations include
Jussies - https://fuelr.au/products/isotonic-gel-orange-6pk?variant=49612332106049
 
Hayley Ponytail hat https://wearefractel.com/products/ashen-cap

First Races, Race Day Tips,

First Races, Race Day Tips,
 
 
In this episode of the Women's Running Collective podcast, hosts Hayley and Justine welcome new listeners, discuss the absence of their co-host Karmen, and share updates on their recent running experiences. They provide a detailed discussion on race preparations, covering topics such as hydration, appropriate attire, and pacing strategies. They reminisce about their first races and elaborate on key tips for race day, including the importance of warming up, fueling properly, and staying positive. Additionally, they preview their upcoming International Women's Day running event and details about exciting giveaways. The episode is a mix of personal anecdotes, practical advice, and community engagement.
00:00 Introduction and Welcome
00:13 Carmen's Departure and Updates
00:48 Weekly Running Recap
01:07 Running Group Adventures
01:24 Training for UTA
02:30 Safety and Running
05:34 Race Day Reflections
07:36 First Race Experiences
12:53 Race Day Tips and Preparation
22:30 Run Your Own Race
22:37 Stay Focused and Find Your Rhythm
24:19 Listen to Your Body
25:01 Stay Positive and Finish Strong
26:23 Race Day Checklist
37:06 Recommendations and Wrap-Up
 
Running tops that the girls mention are https://www.onerunning.com.au/?srsltid=AfmBOooE0LHPIqX0lFxh-15Pv6XDX98S3xM7hyQoiIc4LDlVoYl2_QKJ
 
And the pre runs snacks the girls talk about are Ems power bites
 
Happy Running

Spreading Kindness Through Running: The Ripple Effect

Episode 6, Season 3: The Women's Running Collective – Spreading Kindness Through Running: The Ripple Effect
In this heartwarming episode, Hayley and Justine explore the powerful ripple effect of kindness in the running community. Join them as they reflect on their recent running experiences, including Jussie's upcoming race and interval training with Hayley. The duo highlights the impact of small acts of kindness—from acknowledging fellow runners to advocating for inclusivity and supporting local events. They also share personal stories, practical tips, and ways to find joy in everyday running practices. Plus, they wrap up the episode with book recommendations and insights on the gear you need for your running journey.
Episode Breakdown:
00:00 - Introduction and WelcomeThe hosts welcome listeners to another episode of the Women’s Running Collective.
00:27 - Upcoming Races and Training PlansJustine shares her excitement about an upcoming race and Hayley talks about their training strategies.
01:46 - Weekly Running RecapA review of their latest running highlights and lessons from the week.
05:44 - Running and KindnessWhy kindness matters in the running community and how it helps build strong connections.
10:50 - Encouraging Fellow RunnersThe importance of cheering each other on and offering compliments to newcomers.
12:23 - Setting a Positive ExampleLeading by example and fostering a welcoming environment for all runners.
13:15 - Respect on the TrailsHow to maintain respect for other runners and nature while on the trails.
13:46 - Supporting Local Running CommunitiesWays to get involved in and support local running events and organizations.
15:08 - Practicing Self-KindnessEncouraging listeners to show kindness to themselves, both on and off the track.
16:01 - Spreading the MessageHow to pass along kindness and encourage others to do the same.
17:11 - Advocating for InclusivityChampioning diversity in the running community and making space for everyone.
19:22 - Finding Joy in the OrdinaryHow to find joy in your regular running routine and make each run meaningful.
23:36 - Recommendations and Wrap-UpHayley and Justine share their favorite book recommendations and essential running gear.
Tune in for a dose of inspiration and kindness that will help you bring more positivity into your running practice and everyday life.
 
Follow the girls on social media @womensrunning_collective or email at womensrunningcollective@outlook.com
 

From "Not a sporty gal" to marathon runner Georgia's Journey to Inspire Others

 
Show Notes – The Women’s Running CollectiveEpisode Title: From Non-Runner to Marathoner: Georgia's Journey to Inspire Others
Guest: Georgia (@georgiarunsamarathon)
In today’s episode of The Women’s Running Collective, we sit down with Georgia, a runner who has gone from being a self-proclaimed non-runner to a passionate marathon enthusiast in just over four years. In 2023, Georgia vlogged her journey training for her first marathon, which sparked her social media presence under the handle @georgiarunsamarathon. Through her content, she’s inspired countless others to lace up their shoes and take on the challenge of running.
We dive into Georgia's running journey, her commitment to helping others discover the joy of running, and how she balances her full-time career as a social media manager with her passion for fitness and creating content. Georgia also shares how she’s built an inclusive, supportive community through her quarterly Sunday Social Run Club—an easy-paced run club designed to help newcomers to the sport feel confident and welcome.
As someone who’s navigated the highs and lows of marathon training, Georgia is also the co-host of Beyond the Finish Line, a podcast where she teams up with her coach to discuss the mental and physical challenges of long-distance running. She opens up about the vulnerability of sharing her journey online, including dealing with social media backlash, and how she rises above negativity to stay true to her mission of empowering others.
What you'll hear in this episode:
How Georgia went from being a “non-runner” to completing her first marathon
The challenges and joys of balancing marathon training with everyday life
How she inspires others through her vlogs and social media presence
The creation and mission behind the Sunday Social Run Club
What it’s like to host Beyond the Finish Line and work with her coach
Georgia’s approach to overcoming social media backlash and staying true to her vision
Links & Resources:
Follow Georgia on Instagram: @georgiarunsamarathon
Check out the Sunday Social Run Club
Listen to Beyond the Finish Line podcast
Connect with The Women’s Running Collective:
Instagram: @womensrunning_collective
Website: www.womensrunningcollective.com

From Not Running to Marathon: Brooke Staff’s Incredible 12-Month Journey

Show Notes: Episode 4 Season 3 – Brooke Staff: From not running to a marathon in 12 months 
Welcome to the Women’s Running Collective podcast! In today’s episode, we’re joined by the incredible Brooke Staff, a mum, a color enthusiast, and a total boundary-pusher who has gone on a truly inspiring journey from weighing 120kg to completing her first ultra marathon, marathon, numerous half marathons, 10ks, and countless park runs—all in just 18 months.
Brooke's journey isn’t just about the distance she’s run or the weight she’s lost. It's about showing up for herself every single day and becoming 1% better. Her story is proof that with dedication, resilience, and a little bit of dancing along the way, anything is possible.
In this episode, we dive into:
Brooke’s transformation from 120kg to an ultra marathoner
The mindset that kept her going, even when the journey got tough
Why she’s more focused on inspiring others than on the numbers or results
The importance of stepping out of your comfort zone
How running has not only changed her life but also positively impacted those around her
And, of course, her experience running the Sydney Marathon and the community of women runners she now inspires.
Brooke's story is raw, real, and incredibly motivating. If you’ve been thinking about taking that first step in your own running journey or pushing yourself past a plateau, this episode is for you.
 
Connect with Brooke:Instagram: www.instagram.com/run.brookie.run
Join the Women's Running Collective Community:Follow us on social media: @womensrunning_collectiveShare your running journey with us using #WomensRunningCollective
We hope this episode leaves you feeling inspired and ready to lace up your shoes and take that next step—whether it’s your first 5km or your next ultra. Enjoy!

Setting Running Goals & Kicking Off 2025

Setting Running Goals & Overcoming Obstacles: Kicking Off 2025
 
In this episode of the Women's Running Collective, Hayley and Justine welcome listeners to their new podcast setup and share their running experiences from the past week. They delve into favourite running gear from 2024, memorable race moments, and challenging times, especially relating to their UTA (Ultra-Trail Australia) journey. The hosts discuss their running goals for 2025, including Hayley's aim to run her first marathon and Justine's numerous race plans. The episode also features insights from James Clear's 'Atomic Habits,' focusing on the importance of small increments, habit stacking, and building a runner's identity. Recommendations include the V Dot running calculator app and the concept of showing up, inspired by the Ned Brockman audiobook.
 
00:00 Welcome to the Women's Running Collective
00:14 New Setup Excitement
01:06 Weekly Running Recap
02:39 Running with a Coach
06:30 Reflecting on 2024
06:41 Favourite Running Gear of 2024
10:59 Best Races of the Year
13:52 Memorable Running Moments
18:52 Running Goals for 2025
20:26 Creating Vision Boards
21:17 Running Goals and Challenges
23:12 Insights from Atomic Habits
29:57 Implementing Habit Stacking
36:31 Recommendations and Tips
41:59 Conclusion and Community Engagement