Women’s Running Collective

Episode 62: Fast 5K Training. Form Tweaks (relaxing your underarms, WHAT?) & Chasing Big Goals
In this week’s episode of the Women’s Running Collective, we’re officially in our fast 5K era and honestly, we are thriving. Join us (Hayles and Jussie!) as we chat through how our training is going, what we’re learning about threshold pace, VO2 max, and all the little tweaks that actually make running feel smoother and faster.
We take you through our weekly training rhythms from easy runs with cheeky strides, to sweaty interval days, to those spicy threshold sessions that hurt in the moment but pay off big time. We also talk about the real benefits of 5K training: fitter hearts, stronger minds, and that unbeatable feeling of progress.
Plus, we dive into how we’re approaching lactate threshold training without needing a science degree, the importance of rest and recovery, and our favourite running-form cues. And of course, we wrap up with our personal 5K goals and how we’re feeling heading into race day.
Here’s how the episode flows:
00:00 Introduction and Casual Banter00:12 Welcome to the Women's Running Collective01:09 Weekly Running Recap04:09 Training for a Fast 5K09:06 Benefits of 5K Training13:11 Understanding Lactate Threshold19:14 Understanding Threshold Pace19:54 Lactic Threshold Training Insights20:28 Session Structures + Why Rest Matters22:30 Tips for Improving Your 5K24:35 Running Form & Technique28:06 Strength Training & Recovery31:53 Setting and Achieving 5K Goals35:03 Final Thoughts & Encouragement
If you’re chasing a faster 5K or just want to feel more confident in your training this episode is your new running buddy. Link to Hayleys Recco of the LORNA JANE LIGHT SPEED RUN SHORTS

Episode 61
Bras, Undies & 5K Training
Welcome back to the Women's Running Collective podcast! In Episode 61, we’re diving straight into the fun, the real, and the slightly chaotic world of women’s running. This week, we chat about everything from chasing fast 5K goals to the bras and undies that actually make running feel comfortable.
We break down our weekly running adventures, including Lindy’s huge 5K PB (yes, we paced our hearts out!), a birthday 3K time trial, and how we’re tweaking our training sessions to stay strong and injury-free.
Then we take a deep, very honest dive into women’s running essentials: sports bras that don’t bounce into next week, undies that don’t roll where they shouldn’t, and all the little tips we’ve learned to avoid chafing, irritation, and the dreaded running-induced thrush.
We also share our favourite running gear right now, including the Under Armour Infinity Bra, Stax Classic Crop, and Lorna Jane’s Feel Naked G-string, plus a few hygiene and care hacks to keep your gear (and you!) feeling fresh.
And of course, we sprinkle in plenty of laughs, love for the running community, and shoutouts including We Run Foundation and Elite Supplements Australia.
If you’re a woman who runs, wants to run, or just loves listening to runners talk way too passionately about bras and undies… this one’s for you.
Episode Breakdown
00:00 – Welcome & Weekend Chats00:30 – Weekly Running Recap01:03 – Lindy’s 5K PB (we screamed)03:02 – Hayles’ Birthday 3K TT04:25 – Training Adjustments & Sessions05:25 – Shoutout to Jess Hull05:55 – Running Bras: What Actually Works16:46 – The Undies Intervention18:18 – Our Go-To Running Undies19:30 – Fabrics, Fits & Chafe-Free Tips20:46 – Thrush, Hygiene & Real Talk27:39 – Gear Recs & Shoutouts31:22 – Running Fuel Needs & Challenges32:49 – Final Thoughts
 
Links 
BRAS
Under Armour Bra
Nimble In Tempo Bra
Staz Classic Crop Nandex
 
Gbangers
Lorna Jane gstring 
Lorna Jane gstring no2
Kmart (Jussies faves)
 
Elite Supplements
We Run Foundation
 
 
 

Episode 60: Brooke McIntosh - The Fastest Woman to Run Around Australia
 
In this milestone 60th episode of the Women's Running Collective podcast, hosts Hayles and Jussie catch up on their personal running achievements before sitting down with the remarkable Brooke McIntosh. Brooke shares her inspiring journey as the fastest woman to run around Australia, a feat accomplished to raise awareness for mental health. She delves into her experiences from dealing with past traumas and mental health struggles to discovering the therapeutic power of running and community. Brooke's story is a testament to resilience, joy, and the incredible impact of human connection. This episode also features practical running advice, including Brooke’s gear recommendations and the importance of tuning into one's body. To conclude, the hosts highlight heartwarming listener stories and share their weekly running recommendations.
00:00 Introduction and Welcome
00:24 Weekly Running Recap
02:30 Interview with Brooke McIntosh
04:04 Brooke's Running Journey
11:20 Mental and Physical Challenges
21:08 Daily Routine on the Road
27:26 Building a Supportive Team
28:10 Healing Through Running
28:30 Overcoming Eating Disorders
30:31 Fueling the Body for Performance
32:23 The Importance of Quality Nutrition
34:37 Harnessing the Power of the Mind
37:10 Inspiring the Next Generation of Runners
38:42 The Role of Community in Healing
40:49 Gear Recommendations for Runners
45:56 Listener Spotlight and Recommendations
 
https://brookemcintosh.com.au/
https://www.instagram.com/brookemcintosh__/
Des Linden the Next Chapter- https://www.youtube.com/watch?v=LuPVzH3HN8I
Des books https://www.penguin.com.au/books/choosing-to-run-9780593186657 
 

Planning Your Year as a Runner - getting ready for 2026
In this episode, Hayles and Jussie kick things off with a laugh (and a slight wardrobe malfunction you’ll see!) before diving into how to plan your running year like a pro.
From setting big race goals to mapping out your training blocks, they chat through how to build a running calendar that keeps you motivated and balanced with enough rest to avoid burnout.
They share real-life stories from listeners, honest chat about running guilt, and their own training plans for the year ahead. You’ll walk away with practical tips on goal setting, race planning, and how to mix up your runs with speed, recovery, and tune-up races all while keeping the fun in running.
Whether you’re chasing your first 5K or planning a marathon season, this episode is your roadmap for a strong, happy, and sustainable year of running.
Timestamps00:00 – Welcome to the Women’s Running Collective00:16 – Pants Off Friday: The story behind the name01:01 – Listener shoutout: Terry’s story02:41 – Running guilt and weekly recap06:07 – Planning your running calendar for the year08:12 – How to plan your race season14:15 – Why speed training matters18:49 – Tune-up races explained22:01 – Goal setting & timelines24:06 – Structuring your training blocks25:44 – How to stay flexible with your training26:47 – The power of community and support31:04 – Race recs and fun33:39 – Wrap-up and good vibes only

Run Stronger, Not Harder: Simple Strength Training for Women
In this week’s episode of the Women’s Running Collective, Hayles and Jussie chat through their week of training, including some spicy interval sessions like the Mona Fartlek and a pyramid workout as they prep for a fast 5K.
They dive into one of the most important (but often overlooked) parts of running: strength training. From building power and preventing injuries to improving running form, the girls break down exactly why lifting matters and how to start.
Expect step-by-step guidance on staple moves like squats, lunges, deadlifts, planks, glute bridges, and calf raises, plus practical advice on how to structure reps, sets, and supersets without overcomplicating things.
Of course, it wouldn’t be a WRC episode without some laughs this time, about running hair care and an unexpectedly iconic Big W post-run robe recommendation.
Whether you’re new to the gym or looking to level up your strength, this one’s all about helping you move better, feel stronger, and run longer. 🏃‍♀️✨
Timestamps:00:00 — Introduction and Greetings00:33 — Weekly Running Recap00:59 — Training Sessions Breakdown05:18 — Funny Running Stories07:15 — Why Strength Training Matters for Runners18:25 — Understanding Reps and Sets18:57 — What’s a Superset 20:01 — Squats: The Foundation Move21:45 — Lunges: Stability + Balance23:34 — Deadlifts: Building a Strong Backside25:16 — Planks: Core Control for Better Running Form27:12 — Glute Bridges: Powering Hip Extension28:25 — Calf Raises: Don’t Skip These!31:12 — Practical Tips & Routine Recommendations35:04 — Wrap-Up & Community Chat 
 
Hayleys robe recco BIG W $30 robe (worth every cent)

Ep 56: Summer Running Tips & Embracing the Heat ☀️
In this week’s episode of the Women’s Running Collective Podcast, Hayley and Jussie dive into all things summer running — how to stay motivated, safe, and strong when the temps rise.
They share their weekly running updates, including training for a fast 5K and the upcoming Fernleigh 15, along with honest reflections on challenges, recovery, and staying consistent through the heat.
You’ll hear practical, tried-and-tested summer running tips — from when to run and what to wear, to hydration hacks, cooling strategies, and how to adjust your pace without guilt. Plus, they chat about the importance of sunscreen, electrolytes, and listening to your body when conditions get tough.
There’s also a sprinkle of fun — a creative use for car air fresheners, a new running romance book rec, and some thoughts on the Garmin x Strava data-sharing drama that’s had runners talking.
Whether you’re training through the heat or just trying to stay consistent over summer, this episode will help you feel prepared, confident, and connected to your running community.
Timestamps:00:00 — Welcome & Introduction00:35 — Weekly Running Recap01:43 — Upcoming Race Plans (Fast 5K + Fernleigh 15)05:21 — Summer Running Tips08:14 — Hydration & Nutrition12:54 — Gear Essentials for Hot Weather15:01 — Cooling Sleeves & Staying Comfortable15:58 — Listening to Your Body17:29 — Adjusting Pace & Effort in the Heat18:00 — Fueling Before & After Runs18:59 — Post-Run Recovery & Cooling Down21:27 — Myths vs. Facts: Heat Training26:30 — Community Shoutouts & Final Thoughts
 
Recomentdaions 
Sparms spf cooling arm sleeves
Solsista Zinc
Premax Sunscreen
In the Long Run by Emma Mugglestone

Champion Ultra Runner Holly Ranson on Goals, Training & Mental Toughness
In this episode of the Women’s Running Collective, Hayley and Jussie chat with Australian ultra champion Holly Ranson, who currently holds every major national record — from the 12-hour and 24-hour runs to the 100-mile, 200km, and Backyard Ultra. Holly joins us from France, where she’s training at altitude ahead of the World Ultra Track Championships.
We dive into her training approach, the mindset behind pushing limits, and how she balances massive goals with everyday life. Holly shares her experiences as a self-coached athlete, her thoughts on motivation and routine, and her advice for any runner chasing their next breakthrough no matter the distance.
We also celebrate recent marathon highlights from the community and share a dose of inspiration for anyone looking to reconnect with their running “why.”
Tune in for an honest, uplifting conversation about resilience, routine, and redefining what’s possible.
Timestamps:00:00 Welcome to the Women's Running Collective01:00 Introducing Holly Ranson: Australian Ultra Runner02:16 Listener Shoutouts and Marathon Highlights03:59 Interview with Holly Ranson Begins04:18 Holly's Altitude Training in France05:19 The World Championships for 24-Hour Track Running06:42 Quickfire Questions with Holly11:37 Holly's Running Journey and Achievements15:44 Advice for Aspiring Ultra Runners18:14 Balancing Training and Life20:45 Self-Coaching and Accountability21:08 Motivation and Habit Formation22:34 Training Alone vs. With Others24:48 Balancing Work, Training, and Sponsorship Challenges28:14 Goals and Aspirations31:14 Quick Fire Fun Questions36:24 Running Group Plans and Personal Goals38:42 Closing Remarks and Community Support

Running on a Budget: Smart Tips, Gear Hacks & Affordable Essentials for Women Runners
Episode Description:
In this episode of the Women’s Running Collective, hosts Hayles and Jussie dive into one of the most relatable topics for runners. How to keep running affordable without sacrificing quality, comfort, or performance.
They kick things off chatting about the ups and downs of running solo, including finding motivation and the peace that comes with solo runs in sunny Noosa. From there, the conversation moves into budget-friendly running hacks, practical tips, and honest gear reviews. Proving that you don’t need to spend big to love your run.
Hayles and Jussie share personal stories about starting out with minimal gear and how investing in just the essentials like the right pair of shoes and a supportive sports bra can make all the difference. They also spotlight Kmart’s affordable activewear range, reviewing its comfort and durability for real-world runners.
The duo explores low-cost ideas for nutrition, recovery, and community support, helping listeners find creative ways to stay healthy and connected without breaking the bank. Plus, with October being Breast Cancer Awareness Month, they encourage listeners to get involved, support the cause, and keep running for something bigger.
Whether you’re a beginner or a seasoned runner, this episode is full of down-to-earth advice, motivation, and encouragement to keep you moving no matter your budget.
🕒 Timestamps:
00:00 – The Loneliness of Running Alone and School holidays
01:44 – Running Hacks and Budget Tips05:18 – Essentials vs. Nice-to-Haves for Runners09:23 – Budget-Friendly Running Gear and Clothing14:13 – Affordable Nutrition and Recovery Tips15:34 – Community and Support for Runners16:19 – Mindset and Motivation17:10 – Budget-Friendly Running Gear17:53 – Kmart Running Gear Tryout25:37 – Running Recommendations & Breast Cancer Awareness28:09 – Conclusion and Community Engagement
 
Hayleys reco is the LSKD Breast Cancer range 
 
Happy Running PLEASE FOLLOW AND SHARE US with all your friends
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AND our beautiful website www.womensrunningcollective.com.au
 
Get started with the KIC App and access personalized running programs for women with a month for FREE using this code WOMENSRUNNINGCOLLECTIVE when you sign up for a month access (its easiest on a desktop computer) 

 
🎙️ The Women’s Running Collective Podcast
Episode 54 – Staying Safe on Your Run: Empowering Tips for Women
G’day runners! 👟 In this week’s episode of the Women’s Running Collective, your hosts Hayles and Jussie are having a real and open chat about something that affects so many of us—staying safe while running.
Whether you're hitting your local parkrun, doing laps around the block, or heading out on the trails, safety is something we all think about (and shouldn't have to!). Hayles and Jussie share personal stories, stats from recent surveys, and loads of practical tips for keeping safe and feeling empowered when you run.
They cover everything from:
Running during daylight hours 🌞
Changing up your regular route
Letting someone know your plans
Using tracking tools like Strava Beacon or Garmin LiveTrack
Running with a buddy or in a group
Safety gadgets (like personal alarms and wearable ID)
Wearing reflective gear at dawn/dusk
Trusting your gut — always
Plus, a powerful convo around how safety isn't just on us — it's a shared responsibility that society needs to take seriously. This episode is all about supporting each other and creating a safer space for all women to move freely and confidently. 💜
 
⏱️ Episode Highlights:
00:00 – Welcome + Intro
00:34 – Weekly Running Recap
01:45 – Recent Challenges + Learnings
03:34 – Why Safety is Top of Mind for Women Runners
10:04 – Simple, Smart Safety Tips
13:01 – Road Safety + Visibility Musts
14:38 – Navigating Roads + Busy Streets
16:05 – Running with Friends or Groups
16:53 – Staying Alert + Trusting Your Instincts
20:17 – Our Favourite Safety Tools + Gadgets
21:32 – Community + Collective Support
25:44 – Final Tips + Wrap-Up
 
🛡️ Handy Safety Resources for Aussie Runners:
Our Watch – Preventing Violence Against Women
Strava Beacon – Real-Time Location Sharing
Garmin LiveTrack – Stay Connected on Your Runs
GoGuarded – Self-Defence Tools for Runners
parkrun Australia – Find Your Local Community Run
She’s Birdie – Personal Safety Alarms (ships to Aus)
Tips from Victoria Police: Personal Safety While Exercising
 
💬 We’d love to know your safety tips and go-to tools! DM us on Instagram @womensrunningcollective or share your thoughts in our Facebook group.
 
 
Follow us on Instagram here 
Follow us on TIKTOK here
AND our beautiful website www.womensrunningcollective.com.au
 
Get started with the KIC App and access personalized running programs for women with a month for FREE using this code WOMENSRUNNINGCOLLECTIVE when you sign up for a month access (its easiest on a desktop computer) 

Empowering Women to Run: An Inspiring Chat with Laura Henshaw
🎙️ Episode 53 – Women’s Running Collective Podcast
In this inspiring episode of the Women’s Running Collective, hosts Hayles and Jussie sit down with Laura Henshaw, co-founder of KIC (formerly Keep it Cleaner), to talk about empowering women through running, fitness, and mental wellness. From beginner running tips to marathon motivation, this episode is packed with insights for any woman looking to start or level up her running journey.
Laura opens up about her transformative New York Marathon experience, struggles with body image, and how the Kick Run programs are helping women build confidence and endurance. They discuss the power of community, how to properly fuel your body for running, and mindset strategies to overcome self-doubt.
Whether you're new to running or training for your next big race, this conversation offers real talk, motivation, and practical tips to help you feel strong, supported, and inspired.
🕒 Episode Breakdown + Running Topics Covered
00:00 – Welcome to the Women’s Running Collective00:15 – Introducing Our Special Guest: Laura Henshaw from Kic01:43 – Favorite Running Shoes, Gear, and Running Stories02:43 – Laura’s New York Marathon: A Powerful Experience for Women Runners08:32 – Beginner Running Advice, Tips for Staying Motivated11:10 – Laura’s Personal Running Journey & Navigating Body Image in Fitness24:21 – The Rise of Kick Running Programs for Women at Every Level24:43 – Overcoming Self-Doubt and Limiting Beliefs in Female Running26:55 – How Mindset Shapes Your Running Performance28:52 – Inside the Kick App: Details on the Kick Running Program31:00 – Running During Pregnancy: Listening to Your Body37:02 – Empowering Community Stories from Women in the Kick Running Challenge39:22 – Building a Supportive Running Community with the Kick App41:53 – Fun Quick-Fire Questions: Running Preferences, Tips & Fun Facts45:07 – Final Thoughts + Special Offer to Try the Kick App
 
Get started with the KIC App and access personalized running programs for women with a month for FREE using this code WOMENSRUNNINGCOLLECTIVE when you sign up for a month access (its easiest on a desktop computer) 
 
You can follow Laura on Instagram here 
Follow us on Instagram here 
Follow us on TIKTOK here
AND our beautiful website www.womensrunningcollective.com.au