Women’s Running Collective

Running Strong: The Top Supplements for Female Runners

Women's Running Collective: Nutrient Essentials for Female Runners
 
In episode seven of Season 4, hosts Hayley and Justine discuss their recent running experiences and delve into the topic of essential nutrients and supplements for female runners. They share personal stories and recommend various supplements such as magnesium, iron, vitamin D, omega-3 fatty acids, B vitamins, probiotics, protein, collagen, creatine, and zinc, explaining their benefits and importance for running performance and overall health. Additionally, they provide recommendations for running gear and give a sneak peek into their upcoming travels and future episodes.
 
00:00 Introduction and Welcome
00:24 Weekly Running Updates
02:37 Avocado Smoothie Taste Test
04:21 Importance of Supplements for Female Runners
05:14 Magnesium: The Essential Mineral
08:47 Iron and Its Impact on Running
09:38 Vitamin D: Beyond Sunshine
11:26 Omega-3 Fatty Acids and Their Benefits
11:53 The Importance of B Vitamins
12:52 Probiotics for Gut Health
13:56 The Role of Vitamin C
14:37 Protein for Muscle Repair
15:26 Understanding Collagen
16:13 Benefits of Creatine
18:25 Zinc: The Ultimate Supplement
20:35 Personal Supplement Recommendations
21:08 Product Recommendations
23:16 Conclusion and Upcoming Plans

Why You’re Always Tired - Exhausted by default as a female runner

WHY AM I SO TIRED?
 
Understanding Fatigue in Female Runners: Episode 6, Season 4
 
 
In this episode of the Women's Running Collective podcast, hosts Hayley and Justine discuss their weekly running routines, including group runs, hill sessions, and the importance of tempo runs for stamina. They reflect on the challenges of maintaining energy levels, especially when dealing with family and daily responsibilities.
 
Justine who is a health practitioner delves into the common issue of fatigue among female runners, exploring various physiological causes such as low blood sugar, glycolysis, iron and B12 deficiencies, hormonal imbalances (cortisol, thyroid, insulin, and sex hormones), overtraining, and the impact of alcohol. They emphasise the importance of proper nutrition, routine blood tests, and respectful rest and recovery. The episode concludes with practical recommendations for managing fatigue, such as staying hydrated, limiting alcohol consumption, and seeking professional advice on nutrition and supplementation.
 
00:00 Introduction and Episode Start
00:38 Weekly Running Recap
02:08 Discussing Running Challenges
03:54 Upcoming Long Run Plans
04:33 Main Topic: Fatigue in Women Runners
08:18 Understanding Low Blood Sugar
09:27 Glycolysis and Energy Production
12:29 Iron and B12 Deficiencies
18:01 Hormonal Imbalances and Fatigue
23:22 Understanding Fatigue and Metabolism
23:44 Insulin Imbalance and Under-fueling
26:52 Hormonal Imbalances and Their Effects
30:14 Overtraining Syndrome
33:55 Alcohol and Its Impact on Fatigue
36:26 Practical Tips and Recommendations
41:05 Listener Questions and Recommendations
 
Hayleys sparkling water recco is Aldi Northbrook Sparkling Water 8 
 
Link to Nicole running nutrition
https://www.instagram.com/total.balance.nutrition/
 
socks https://feetures.com.au/collections/womens-mini-crew-socks
 

The Power of Perseverance: Emma Jeffcoat’s Story

Embracing the Journey: Insights from Triathlete Emma Jeffcoat
 
In this episode of the Women's Running Collective podcast, hosts Hayley and Justine catch up on their running weeks before introducing their guest, Emma Jeffcoat, an international triathlete. The conversation with Emma delves into her early days switching from surf lifesaving to triathlon, her rigorous weekly training routine, and her least favourite part of triathlon—running. Emma shares motivational insights, emphasises the importance of mental skills, and offers advice on prioritising self-care and resilience. Additionally, she discusses the evolving landscape of women's sports, the value of consistent training, and engaging young athletes with valuable life lessons. The episode finishes with product recommendations for runners.
00:00 Introduction and Welcome
00:15 Weekly Running Recap
02:59 Interview with Emma Jeff Coat
13:35 Emma's Running Journey and Challenges
16:43 Training Routine and Insights
21:08 Saturday and Sunday Training Routine
22:20 Balancing Training and Inspiring the Next Generation
23:13 Key Messages for Young Athletes
23:56 Mental Skills and Motivation
25:27 The Importance of Asking for Help
31:06 Empowering Women in Sports
34:46 Advice for Women on Prioritising Themselves
38:29 Final Thoughts and Farewell
39:04 Product Recommendations and Closing Remarks
 
Product reccos 
Hayley -  Naked running belt https://www.thetrail.co/products/nakedrunningband?variant=41402629259325&country=AU&currency=AUD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&gad_source=1&gclid=CjwKCAjwzMi_BhACEiwAX4YZUONI6oG_u3PStX9fFSJWnfD1JgIOpF3zoVp9l5tNXvzRZlczYZCqYRoCSqUQAvD_BwE
 
Jussie Feetures socks https://feetures.com.au/collections/womens-mini-crew-socks/products/elite-light-cushion-mini-crew?variant=45117107437699
 

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