Women’s Running Collective

Training Smarter, Not Harder: Running Myths, Hills, Strength etc

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 open00:29 Meet the hosts01:10 Jazzy UTA training week03:16 Haley community run recap05:50 Why train smarter06:24 Social media pressure and apps10:57 Misconception more is better13:24 Rest days and recovery14:06 Easy miles and zone two15:27 Cross training and warmups18:02 Strength and joint myths18:52 Gear body type and weight loss22:14 Post Run Refuel22:50 Pillar One Consistency24:52 Hills And Speedwork26:58 Strides For Form30:10 Fartlek Speed Play31:11 Pillar Three Strength32:55 Pillar Four Rest34:45 Extra Tips Cross Training36:13 Live Episode Preview37:32 ASICS Superblast Ad38:53 Recommendations Segment43:16 Wrap Up And Thanks

International Women’s Day, The Women Who Changed Running

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 300:21 Welcome Back Banter01:31 Travel Runs Snow And Skiing02:48 Cold Vs Heat Running03:49 Training Week Recap06:47 International Womens Day Event07:52 Pioneers Of Womens Running08:19 Kathrine Switzer Boston 196709:55 Bobbi Gibb Boston 196611:12 Joan Benoit Olympic Gold12:24 Alice Moore Ultra Success14:59 New York Six Protest 197218:21 IWD Reflections And Wrap19:40 Midroll Superblast 3 Details21:10 Weekly Recommendations23:20 Period Running Cup Tip24:57 Final Sponsor Thanks Outro SUPERBLAST 3

Elite Runner Insights: Leanne Pompeani, Jemma Pollard & Izzy Batt-Doyle

🎙 Women’s Running Collective Podcast
Elite Runner Insights + ASICS Superblast 3 Review
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.
⏱ Episode Breakdown
00:00 Welcome & solo host setup01:29 Meet Leanne Pompeani03:08 Leanne Quickfire05:48 Marathon mindset06:28 Goals & life as an elite07:42 Superblast 3 first impressions08:23 Meet Jemma Pollard09:51 Jemma Quickfire11:35 Training structure & finding joy12:55 Izzy tease13:30 Izzy’s rise to elite level15:12 Quickfire questions17:22 Boston marathon training week18:27 Recovery & longevity19:16 Growing up in a running family20:17 Advice for new runners20:45 Superblast 3 chat23:03 Ironman race camera ban debate25:57 Full Superblast 3 review29:10 International Women’s Day charity event31:31 Sign off & thanks
👟 Product Feature
Hayley shares her thoughts on the ASICS Superblast 3 from first-run impressions to how it performs across easy runs, workouts and longer efforts.
🌸 Community Spotlight
Details on the upcoming Women’s Running Collective International Women’s Day event, where all proceeds will support local women’s charities.

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