Women’s Running Collective

Strength Training for Women Runners: Build Resilience, Longevity & Better Running Economy | Women’s Running Collective
This week on the Women’s Running Collective, we’re talking about something we reckon every runner should be doing strength training! 💪🏼🏃‍♀️

Hayles and Jussie kick things off with a chaotic morning run involving multiple snake encounters (because apparently that’s just normal now 😂), before catching up on the week’s training.

There’s a Mona Fartlek, a tough progression run and Jussie’s hot and very hilly Gloucester Mountain Man trail race where her team managed to take out the women’s title! 🏆

Then we get into the big topic: why strength training matters so much for runners, particularly women as we get older.

We chat about how strength training can support muscle and bone health, running economy, resilience and longevity and tackle one of the biggest myths we hear from women:

“But I don’t want to get bulky!”

We’re breaking down why lifting weights won’t suddenly turn you into the Hulk, how to actually approach strength training as a runner, and the exercises worth prioritising.

Think squats, deadlifts and hinges, single-leg work, calves, upper body and trunk strength  plus how heavy you should actually be lifting and why progressive overload matters.

We also talk about how to fit strength training into an already VERY busy running week, including our simple approach of two 30–40 minute sessions a week, how to schedule your gym sessions around harder running days, and what to do when you have absolutely no time.

Plus, we get into DOMS, fuelling and recovery, why protein AND carbs matter, and Jussie shares her very achievable 20-minute strength session.

And because we couldn’t possibly have an episode without a little chaos, we finish with running jokes, our weekly recommendations and a VERY exciting community surprise involving marathon tickets hidden inside a cake. 🎂🏃‍♀️

If you’ve been putting off strength training, this is your sign to start.

You don’t need to spend hours in the gym.

You don’t need a complicated program.

And you definitely don’t need to become a gym bro.

You just need to start getting stronger. 💛

Timestamps
00:00 Sponsor and Intro

00:30 Morning Runs and Snake Scares

02:13 Treadmill TV Talk

03:07 Weekly Training Recap

05:53 Why Strength Training Matters

10:57 Weights Won’t Make You Bulky

13:25 Injury Prevention and Resilience

15:17 Women Aging and Longevity

17:35 What to Train in the Gym

18:55 Calves and Upper Body Basics

20:03 Trunk Strength Basics

20:30 Elite Workout Inspiration

21:08 How Heavy To Lift

22:18 Avoiding DOMS Pitfalls

23:11 No Time Gym Plan

24:51 Scheduling Around Runs

27:09 Fuel Recover Adapt

27:51 20 Minute Jussie Session

28:40 Strength Training Mindset

29:28 Take Home Challenge

31:02 ASICS Rise And Shine

32:10 Running Jokes Break

33:31 Recommendations Segment

36:53 Community Ticket Surprise

38:37 Final Thanks And Signoff

Thanks for listening, supporting the podcast and being part of our little running community. 💛

Hayleys reco Kmart family calender

Jussies recco LSKD frilly socks

Hayles & Jussie
Women’s Running Collective

Party Pace Philosophy: Marathon Pacing Tips with Bec the Party Pacer | Women’s Running Collective
This week on the Women’s Running Collective, we’re talking marathon pacing, party buses and why running definitely doesn’t have to be serious all the time. 🎉🏃‍♀️

Hayles and Jussie kick things off with a training update as they prepare for a half marathon, including intervals, tempo runs and the joys of trying to fit training into real life.

Then we’re joined by the fabulous Bec aka The Party Pacer — a sponsored marathon pacer who has built a reputation for bringing fun, encouragement and serious good vibes to the start line.

Bec takes us behind the scenes of what it actually means to be a pacer, from the responsibility of hitting a target time to keeping a group of runners motivated when things get VERY uncomfortable.

She shares how her love of “party pace” began through Parkrun, her mental health journey and a simple belief that running should be fun and welcoming for everyone.

We chat about her favourite running shoes, memorable races including Rome and Gold Coast, the pressure around PBs and metrics, and why heading out too fast is one of the biggest pacing mistakes runners make.

Bec also explains how she uses run/walk intervals, mantras and a bit of pack mentality to get runners through the pain cave — and why sometimes having a group around you can completely change your mindset.

Plus, she shares some hilarious pacing stories, what it’s really like to be responsible for a pace group, how you can become a pacer yourself, and the most important reminder of all:

You don't have to be fast to be a runner.

Whether you’re chasing a marathon PB, trying to get through your first 5K, or simply here for the party bus, this episode is for you. 💛

Timestamps
00:00 Sponsor and Welcome

00:27 Half Marathon Prep Chat

00:43 Intervals and Tempo Recap

01:42 Running Personalities

02:45 Meet the Party Pacer

04:51 Bec Joins the Show

05:16 Quick Fire Favorites

07:43 Origin of Party Pace

09:40 Party Pacer vs Regular

10:56 Pacing Job and Precision

12:09 Motivation in the Pain Cave

17:34 Pack Mentality and Community

19:09 PB Pressure and Metrics

21:49 Funny Pacing Moments

23:12 Common Pacing Mistakes

24:28 Race Start Pacing Tips

25:08 Finding Your Pace Groove

26:24 Fitness vs Mental Game

28:15 Lessons From Strangers

29:36 Making Races Welcoming

31:36 How To Become A Pacer

35:18 Rapid Fire Runner Qs

38:31 Anyone Can Be A Runner

40:34 ASICS Rise And Shine

41:41 Weekly Recommendations

42:00 Safety Device SAYF

44:05 Seamless Undies Review

46:41 Wrap Up And Goodbye

As always, thanks for listening, supporting the pod and being part of our little running community.

Hayles & Jussie
Women’s Running Collective 💛

Are We Running for Fitness… or Running Away? 10 Types of Runs Women Really Need
Are we running to get fitter… or are we secretly running away from everything else going on in our lives? 

In this episode of the Women’s Running Collective, Hayles and Jussie unpack the very real reasons women run and how those reasons can change throughout different seasons of life.

They kick things off with a catch-up on a tough training week, including 10 x 400m reps and a threshold/tempo session, plus weekend plans involving a 5K time trial, Parkrun and, of course, a very important hair appointment.

Then things get a little deeper.

We ask whether we're actually running for fitness… or whether sometimes we're running away from stress, motherhood, anxiety, responsibilities and the general chaos of life.

Jussie shares a particularly chaotic parenting story involving an escape through a window, and we chat about why we started running in the first place — from postpartum recovery and anxiety relief to reclaiming our identity, finding friendship and building community.

Because running isn't always about getting faster.

Sometimes, the run you need most has absolutely nothing to do with your training plan.

We break down 10 different types of runs women really need, including:

🏃‍♀️ The sanity run
🔥 The rage run
🧠 The long-run therapy conversation
🌅 The dawn run
👩‍👧 The motherhood identity run
🙈 The avoidance run
💪 The confidence run
🔄 The comeback run
😩 The “when running stops being fun” run
❤️ The joy run

We also get into mum guilt, vulnerability, friendship, confidence and the weirdly powerful role running can play in helping us feel like ourselves again.

Plus, we finish with a quick-fire Would You Rather: Running Edition, an ASICS Rise & Shine collection ad break, and our weekly recommendations.

In this episode:

Why women really run

Fitness vs running away from life

How your reasons for running can change

Postpartum running and reclaiming your identity

Running as anxiety relief and stress release

Why running friendships are so special

The different types of runs we need throughout life

Mum guilt and making time for yourself

Finding confidence through running

Coming back after time away

What to do when running stops being fun

Why sometimes the best run is simply the one that makes you happy

Our Recommendations
LSKD Fusion 2.0 Sports Bra + Flow Tank
Olaplex No.6 Bond Smoother

Timestamps
00:00 Sponsor and Cold Open
00:20 Meet the Hosts
01:35 Weekly Training Recap
03:28 Fitness or Running Away
04:36 Ezra Window Escape Story
07:06 Why We Started Running
10:45 Running Brings Community
11:23 Ten Types of Runs
11:44 The Sanity Run
15:11 The Rage Run
18:09 Long Run Therapy Talks
21:09 Dawn Run Vulnerability
21:30 Running Friendship Trust
22:11 Motherhood Identity Run
23:26 Mum Guilt Research
24:48 The Avoidance Run
25:51 Confidence Through Running
27:57 The Comeback Run
29:48 When Running Stops Fun
31:34 The Joy Run
33:03 Quickfire Would You Rather
34:17 Rise And Shine Ad Break
35:26 Recommendations And Wrap

Sydney Marathon Road Trip Recap: Glitter, Unicorns, Big Feelings & Post-Marathon Recovery | Women’s Running Collective
This week on the Women’s Running Collective, Hayles and Jussie are back in the car, road-tripping from Sydney to Forster after one HUGE Sydney Marathon weekend. 

The girls recap an incredible weekend at the TCS Sydney Marathon, now in its second year as an Abbott World Marathon Major, with 40,000 runners taking on the streets of Sydney.

They chat about the race itself, including Periz Gebrichige’s winning 2:18:31, Ellie Pashley finishing as the first Australian in 2:28:28, and all the moments that made this year's marathon so special.

But this year, Hayles and Jussie weren't on the start line—they had a very important job to do: cheer! 😂

The girls joined the start line as the WRC Sparkle Squad, covering runners in glitter, handing out hugs and reminding everyone that they were capable of getting to that finish line. They chat about the emotion of the start line, the vulnerability that comes with taking on a marathon and why sometimes a little glitter and encouragement can mean so much.

Then it was time to head to the 40K run club cheer zone… dressed as giant inflatable unicorns. 🦄✨

They share some of their favourite runner moments, including one runner who stopped mid-race to give them a hug, and celebrate a Campbelltown Joggers runner who won a 2027 TCS London Marathon entry.

They also chat about the Sydney Marathon experience as a whole, improvements to the logistics, the incredible crowds, what it's like sharing the course with elite athletes and why there are so many different ways to experience a marathon.

Then things get a little more serious as they dive into post-marathon recovery—what your body actually needs after 42.2km, why fuelling doesn't stop when you cross the finish line, the importance of sleep and rest, when to start running again and why gentle movement can be your best friend in those first few days.

They also talk about women, hormones and fuelling, and give you permission to take a proper break after a big race.

Because whether you ran 42.2km, volunteered, cheered from the sidelines or spent the day handing out glitter… you were part of the marathon. 💛

This episode is proudly supported by ASICS and the NOVABLAST™ 6.

Timestamps
00:00 – Thank You, ASICS & We're Road-Tripping Home
00:29 – Sydney Marathon Road Trip Recap
01:11 – Sydney Marathon Highlights & 40,000 Runners
02:33 – Why We Didn't Run the Marathon This Year
03:18 – Getting Ready to Be the WRC Sparkle Squad ✨
05:17 – The Glitter Station & All the Feelings
06:01 – Why the Start Line Can Feel So Vulnerable
09:11 – Our Run Club Cheer Zone
11:00 – Inflatable Unicorns & Some VERY Big Wins 🦄
13:53 – Sydney Marathon Logistics & Crowd Vibes
17:00 – The Runner Moments We Won't Forget
19:51 – Seeing the Marathon From the Sidelines
20:53 – Sharing the Road With the Elites
21:42 – Why Cheering Is One of the Best Parts of Running
22:16 – There Are So Many Ways to Be a Runner
23:28 – Post-Marathon Recovery: What Your Body Needs
27:35 – When Should You Run Again?
29:48 – Women, Hormones & Fuelling After a Marathon
32:22 – Your Permission Slip to REST
33:56 – Sisterhood, Vulnerability & Why We Run
36:42 – ASICS NOVABLAST™ 6 Ad
37:19 – Weekly Recommendations & Wrap Up

If you were part of Sydney Marathon this yearwhether you ran it, cheered it, volunteered or simply followed along we hope this episode reminds you just how special the running community can be. 💛

Subscribe, leave us a review and share this episode with your running crew.

Until next week… keep showing up, keep having fun and remember: there's more than one way to be part of the run. ✨

Getting Back Into Running: Run Club Nerves, Running Too Hard & Finding Your Mojo | Women’s Running Collective
This week on the Women’s Running Collective, Hayles and Jussie are talking about getting back into running and all the weird, wonderful and slightly dramatic thoughts that can come with it. 😂

They chat about the pressure we put on ourselves when returning to running, why you don't need to jump straight back into your old pace, and the importance of making running enjoyable rather than turning every run into a punishment.

Jussie shares her very relatable experience of feeling too nervous to return to her local run club after missing a session, while Hayles admits that one of her biggest mistakes was trying to run way too hard every time she had a spare 30 minutes. They unpack why women can be particularly hard on themselves, from obsessing over pace to worrying about how their bodies look while running.

The girls also share some very important running jokes, a huge Backyard Ultra achievement, their latest recommendations including new women's activewear brand Sash Active, and a slightly unconventional idea for motivating yourself to run paying yourself every time you get out the door!

Most importantly, this episode is a reminder that you don't need to be the runner you used to be. Just get out there, stop overthinking it and have some fun. 💛

Timestamps
00:00 ASICS Thanks and Welcome
00:26 Déjà Vu Intro Bloopers
00:39 Weekly Runs and Gym Catchup
01:34 Crowded Sydney Running Paths
03:22 Wild Bear Attack Story
04:19 Pilates and Early Wakeup
05:41 Half Marathon Prep Talk
06:21 Why We Train in Secret
09:37 10 Minute Rule to Start
10:38 Prep Night Before
11:44 Mel Robbins Five Second Rule
12:32 Book a Running Date
14:14 Ditch the Watch Pressure
17:13 Create Your Minimum Run
21:07 Change Routine and Routes
21:56 Mood Boosting Playlist Tip
22:48 Go Song Playlists
23:56 Strava Comparison Detox
24:51 Goals Beyond Speed
26:08 Feel Ratings Never Miss Twice
28:56 Seven Day Mindset Reset
31:13 Shoe Sponsor Break
31:44 Running Jokes Segment
33:00 Backyard Ultra Record
34:54 Recommendations And Recos
38:10 Comeback Mistakes And Wrap 
xo Hayles and Jussie WRC