Women’s Running Collective

Fueling for Women Runners: Avoid Under-Fueling, Support Hormones & Recover Better (with Nicole from Total Balance Nutrition) | Women’s Running Collective
This week on the Women’s Running Collective, Hayles takes the mic solo while Jussie is away and chats through a huge week of Gold Coast Half Marathon training 💛

From a tough 5 x 6-minute workout session to swim squad, easy runs with Nat, and a long run featuring race-pace intervals, Hayles shares the highs, struggles, and little wins of training during a busy season of life. She also gives some massive shout-outs to friends who tackled Ultra-Trail Australia, including podium finishes and incredible age-group performances.

Then Hayles welcomes back Nicole from Total Balance Nutrition — Performance Dietitian, Exercise & Sports Scientist, ultra runner, and one of our favourite guests from the early days of the podcast.

Nicole shares her journey from competitive swimming into endurance sports and nutrition, including completing the brutal Buffalo Stampede multi-stage ultra race. The conversation then dives deep into one of the biggest issues facing women runners: under-fueling.

Nicole explains the importance of carbohydrates, protein, fats, iron, calcium and vitamin D for women runners, and discusses the warning signs of low energy availability and RED-S, how under-fueling can impact hormones and menstrual cycles, and why proper recovery nutrition matters so much for performance and long-term health.

The girls also chat practical pre-run fueling, post-run recovery, social media comparison, and the pressure many women feel around body image and eating while training.

This episode is packed with practical advice and important conversations every woman runner needs to hear 💛

Timestamps
00:00 Solo Intro and Updates
00:33 Gold Coast Training Week
02:16 Race Pace Long Run
02:48 UTA Weekend Shoutouts
04:49 Meet Nicole Again
07:38 Nicole Origin Story
09:36 Ultra Stage Race Prep
12:01 Key Nutrients for Women
14:15 Under Fueling Warning Signs
19:53 Cycles Hormones and RED-S
25:01 Daily Nutrition First
28:42 Pre Run Carbs That Work
30:23 Fueling Beyond The Run
32:30 Post Run Three Rs
35:31 Are You Underfueling
39:52 Three Tips For New Runners
42:30 Social Media Comparison Trap
43:26 Wrap Up And Recommendations

Izzy Bat Doyal Boston Marathon - YOUTUBE

https://www.youtube.com/watch?v=gRANETml7gs

 

Pure Gel orange

Episode 86: Holly Ranson Returns Western States Golden Ticket, 24-Hour Worlds Update & Ultra Mindset Tips | Women’s Running Collective
This week on the Women’s Running Collective, Hayles and Jussie recap another hilarious Wheel of Misfortune punishment which somehow ended in a full hair and makeup makeover before heading out for a run 😂

The girls also chat through their deload week, including a spicy 5K time trial, a 16km long run, and the reality of trying to stay motivated during easier training weeks.

Then they welcome back one of their favourite guests, ultra runner Holly Ranson. Holly shares a huge update following her incredible performance at the 24 Hour World Championships in France, where she hit her goals, set a world record and an 11km PB… but somehow still came second after another athlete broke the record by four kilometres.

The episode dives into Holly earning her Western States Golden Ticket after Tarawera rolled down, why Western States is such an iconic race, and how she’s preparing for one of the biggest ultra events in the world. They also chat about mindset coaching, handling pressure, sponsorships, crew selection, fueling, heat training, and the mental side of ultra running.

Hayles and Jussie also touch on the wild Cocodona 250-mile race, the rise of women in ultra running, and Rachel’s incredible overall win.

A super inspiring episode for anyone curious about trail running, ultra mindset, or chasing big scary goals 💛

Timestamps
00:00 Episode 86 Kickoff
00:28 Wheel Misfortune Recap
02:04 Deload Week Training
03:35 5K Time Trial Wins
04:41 Long Run And DNMs
05:08 Meet Holly Ranson
06:50 24 Hour Worlds Update
09:43 Western States Entry
11:45 Why Western States Matters
13:24 Training And Heat Prep
14:15 New Sponsor Fraktal
15:17 Crew Pacer And Finish
17:27 Golden Hour Finishline
17:47 UTA Race Hype
18:49 Why Trail Ultras
19:40 From Sailing To Trails
21:16 Chasing Sponsors
21:50 Cocodona Womens Breakthrough
23:07 Mindset Coach Toolbox
24:40 Pressure And Decisions
28:02 Fueling And Carbs
29:55 Follow The Journey
31:15 Fractal Gear Drop
32:06 Cocodona Recap
34:19 Weekly Recommendations
36:57 Wrap Up Next Episode

Marathon Mindset for Women Runners (with Natalie Moore) + Night Run Motivation & Gold Coast Half Training | Women’s Running Collective
This week on the pod, Hayles and Jussie are deep in their Gold Coast Half Marathon training block and share a full recap of their week from easy runs and sub-threshold sessions to a super fun night at the Nike Pegasus 42 launch at Sydney Motorsport Park.

They also take on a late-night run session that was equal parts tough and fun  powered by Taylor Swift, new shoes, and a few mindset tricks to get them through. There’s plenty of real-life chaos too (of course), plus a look ahead to a well-earned recovery day and an upcoming 16km run.

The girls are then joined by Natalie Moore, nine-time marathoner and mindset coach, for a powerful and honest chat about what it really takes to go from “I’m not a runner” to running multiple marathons.

Natalie shares how women can shift their mindset, build belief, and take action even when doubt, fear, or guilt shows up. They dive into finding your “why,” embracing being a beginner, letting go of perfection, and navigating the mental barriers that so many women face when it comes to running and backing themselves.

It’s a super relatable and motivating episode for anyone wanting to start running, level up, or simply believe in themselves a little more.

Timestamps
00:00 Welcome to the Collective
00:31 Gold Coast Half Training Week
00:53 Nike Pegasus Launch Night
01:49 Late Night Speed Session
03:40 Taylor Swift Pace Hacks
06:25 Bugs Bins and Better Moods
08:14 Recovery Day Burpees Setup
08:52 Meet Natalie Moore
09:56 Quick Fire Questions
11:50 From Non Runner to Marathoner
13:42 Mindset Shift and Finding Why
15:50 Beginner Mindset and Social Media
17:14 Embracing Beginner Energy
18:33 Progress Over Perfection
20:05 Marathon Surprise Factor
21:08 Life Lessons From Running
22:53 Running Changed My Career
24:43 How To Start Running
27:01 Mindset Hurdles For Women
29:49 Finding Nat And Resources
31:13 Recommendations And Quotes
36:54 Final Wrap And Farewell

Hayles Recco - Auxiliary 2.0 Jacket

Links to Natalie https://www.instagram.com/be_moore_nat/

Natalies book Marathon Mindset

Things Only Female Runners Understand + Running World Controversies
In this episode, Hayles and Jussie are deep in their Gold Coast Half Marathon training block and for once… it’s actually feeling good. Think threshold sessions, cruisy easy runs, and mixing in cross-training without completely flogging themselves.

Of course, it wouldn’t be a normal week without a bit of chaos. Jussie shares how her long run didn’t quite go to plan after an Anzac Day dawn service turned into chatting, catching up… and somehow a mid-run rum shot which brings back the Wheel of Fortune (or Misfortune) accountability segment.

The girls then dive into “things only female runners understand” and honestly, if you know, you know. From pre-run toilet anxiety, sports bra battles, and planning your life around hair wash days… to safety strategies, choosing between shorts or tights, navigating period runs, chafing, and mapping your run based on toilet locations it’s all in there.

They also touch on a couple of conversations happening in the running world right now, including the backlash around Nike’s Boston Marathon signage and a clip from an Australian running podcast that sparked discussion around how women are spoken about in sport. It’s an honest chat about respect, inclusion, and the kind of running community we actually want to be part of.

They wrap things up with a few recommendations, including some running content they’ve been loving lately, plus recent gear purchases.

Timestamps
00:00 Cold Open Setup
00:13 Podcast Welcome
00:40 Gold Coast Training Check In
01:51 Family Run Highlights
03:21 Wheel of Misfortune Returns
04:13 Anzac Day Run Story
06:19 Spinning the Wheel Tease
07:02 Female Runner Truths Intro
07:49 Toilet Anxiety Talk
08:30 Sports Bra Struggles
09:15 Hair Wash Run Planning
10:30 Safety and Self Defense
11:56 Shorts Versus Tights Debate
13:13 Period Run Strategy
14:48 Wedgie and Sweat Panic
15:34 Outfit Support and Toilets
15:59 Perfect Shorts and Ponytail
16:38 Runner Mishaps
16:51 Awkward Runner Hellos
17:19 Post Run Hunger
18:04 Main Character Energy
18:53 Phone On Runs
19:34 Playlist Peak Moments
19:50 Magpie Season Fears
20:59 Safe Routes Math
21:36 Gear Fails And Chafing
23:18 Nike Boston Sign Drama
26:43 Podcast Misogyny Callout
32:05 Recs Rewards And Wrap

Hayleys Youtube recco links https://www.youtube.com/@_Clayton_Young_ 

https://www.youtube.com/@micawoodruns

Why Running Can Suck Sometimes (and What to Do About It)
Women’s Running Collective

This week on the pod, Hayles and Jussie are back with a very real chat about the runs that just… don’t hit 😅

We kick things off with a catch-up on training life. Including a few changes to race plans, the start of Gold Coast Half Marathon prep, and a very close call during a threshold session (yes… a toilet emergency was involved 😂).

We also shout out the incredible One More Step Foundation, founded by Josie Flynn, a Sydney-based walk/run community supporting those affected by cancer. What started during Josie’s own treatment has grown into something truly special 💛

The main chat dives into why running can feel really hard sometimes and how to actually deal with it without spiralling. From recovery and fueling to sleep, stress, and running too fast (we’ve all been there), this episode is your reminder that a bad run doesn’t mean you’re a bad runner.

We finish up with weekly recs, life chats, and a fun new accountability system for our training block (it may or may not involve a bit of chaos 👀🎡).

⏱️ Timestamps
00:00 Lycra Cold Open
00:14 Podcast Welcome
01:09 Running Week Updates
02:07 Threshold Run Toilet Dash 🚨
05:36 Gold Coast Half Training Begins
06:08 Cancer Movement Shoutout 💛
07:33 Weekly Quotes Segment
09:07 Why Runs Feel Awful
10:51 Recovery Matters Most
14:23 Warm Up Properly
16:53 Mix Up Your Training
17:31 Mix Up Training Continued
18:42 Fueling Basics
18:51 Fueling Real Stories
22:05 Heat And Humidity Struggles
23:15 Easy Runs Should Be Easy
25:23 Sleep, Stress & Illness
26:27 Instagram Reality Check
28:01 Stop Blaming Yourself
28:46 Weekly Recommendations
31:18 Rewards Training Plan 🎡
32:07 Wrap Up And Community

Nicole the nutritionist we mentioned in this weeks ep

https://www.instagram.com/total.balance.nutrition/?hl=en