Keegan and Company

Most of us already have something we reach for when a session gets hard. Music, a mate beside us, the odd swear word. I wanted to know which of them hold up in the research, and why. This is part two of a three part series on why we quit.
In this episode I get into how to make the same effort feel lighter, and why none of it is a shortcut. The study that sorted songs by beats per minute. Music against podcasts in sprint intervals. Smiling through pain, and someone in a sausage outfit. What my footy coaches used to say to me every pre-season, and whether that voice is baggage or something real. A 2020 study on anger and fear before a run. Swearing and a bucket of ice water. And an Oxford rowing crew who did the same session together and alone.
Part one, The Wall Is In Your Head, is out now. Part three, next week, is Raising the Willingness.
The studies I mention: Terry et al. (2020), Effects of music in exercise and sport: a meta-analytic review. Psychological Bulletin Patania et al. (2020), The Psychophysiological Effects of Different Tempo Music on Endurance Versus High-Intensity Performances. Frontiers in Psychology Stork, Karageorghis & Martin Ginis (2019), Let's Go: Psychological, psychophysical, and physiological effects of music during sprint interval exercise. Psychology of Sport and Exercise Blanchfield et al. (2014), Talking yourself out of exhaustion: the effects of self-talk on endurance performance. Medicine & Science in Sports & Exercise Giles et al. (2020), When Anger Motivates: Approach States Selectively Influence Running Performance. Frontiers in Psychology Stephens, Atkins & Kingston (2009), Swearing as a response to pain. NeuroReport Stephens, Spierer & Katehis (2018), Effect of swearing on strength and power performance. Psychology of Sport and Exercise Cohen et al. (2010), Rowers' high: behavioural synchrony is correlated with elevated pain thresholds. Biology Letters
This podcast is supported by Denza. Thanks to DENZA Gold Coast for getting behind the show.
Start with part one:
Why do we Quit? (Part 1) #209 Psychological Impacts on Physical Performance: The Wall Is In Your Head: Spotify | Apple Podcasts | YouTube
For more just like this:
The Psychology of Smiling Through Pain | Episode 181: Spotify | Apple Podcasts | YouTube
#160 Andy Buchanan: Finding Purpose In Running: Spotify | Apple Podcasts | YouTube Listening to your shoes hit the ground in a pack comes from Andy.
#172 Rob Dalto: Losing Dad, 38 Marathons & Building the Bronx Burners: Spotify | Apple Podcasts | YouTube The Bronx Burners is the run club Rob co-founded in New York.
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.

Jake Taylor grew up in Sydney before moving to England on his own at 17 to play soccer. Now he's a content creator known for his signature running shot, bringing high-quality filmmaking to running content.

A year ago he ran his first marathon, in Berlin. We recorded the day before this year's race, and I'm grateful he gave up some of that day to sit down with me.

In this episode Jake and I discuss why he walked away from professional soccer at 24. What losing his wife Alex's dad did to his priorities. The stranger who ran past him in Copenhagen to say he was running because of Jake's video. How social media has made a sub-three marathon look normal, when it's far from it. The months of 300 views before anyone watched. And why he believes his best creative ideas come on a run.
This episode touches on grief and mental health. If anything it brings up for you, Lifeline is 13 11 14.
For more just like this:
#144 Bailey O'Brien: Building The Life You Want: Spotify | Apple Podcasts | YouTube The episode Jake says got him following the show.
#199 Eddie Hearn: What It Takes to Be Great, "You Will Never Outwork Me": Spotify | Apple Podcasts | YouTube Eddie on obsession and family, the conversation I bring up with Jake.
#201 The Psychology of Obsession: A Healthy Dose, and When It Crosses the Line: Spotify | Apple Podcasts | YouTube The solo I mention recording just before Eddie came in.
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.

Nick Pearce opened his first cafe a few days after his 19th birthday and spent the best part of 13 years in hospitality on the Gold Coast. He sold the cafe and the coffee roastery, and then last year set off around Australia in a caravan with his wife and three daughters. He cooked a recipe at every stop, and the cookbook that came out of it is out on pre-order now.
In this episode Nick and I discuss what inspired the decision to travel around Australia. The careers counsellor who told him hospitality wasn't an option. Opening Blackboard at 19, and the experience of having 70 staff and $750k of debt. Why he sold. The story of scone boy, and what inspired him to share his cooking online. Taking his seven year old daughter spearfishing. Routine and ritual on the road with three kids. How a year in a caravan affected his marriage. And what he told the publisher who said nobody makes the book he wanted to make.
This episode with Nick is supported by Dometic. If you want the best gear for your next outdoor adventure, head to Dometic.
Buy Nick's book, Recipearce On The Road, on pre-order now: Pre-order Recipearce On The Road
For more just like this:
#196 Geoff Wilson: 1800km Across the Desert by Wind & Why Hard Times Make Good People: Spotify | Apple Podcasts | YouTube The mate I quote in this episode on building resilient kids.
#170 Grace Grove: Doctor, Runner & Content Creator | Being Yourself & Ditching Toxic Productivity: Spotify | Apple Podcasts | YouTube The toxic productivity episode Nick mentions.
#164 Jai Arrow: Fatherhood and What Really Matters: Spotify | Apple Podcasts | YouTube
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.

Elliott Hagen hosts Mind Your Head, where he's been really open about his own mental health. A while back his wife Jordan gave him a choice, and he went and did the work. He's just become a dad, on the same day I did, so there was no better time to sit down together.
Two new dads reflecting on learnings and life on no sleep. We get into the ultimatum his wife gave him a couple of years ago. Why he had never held a baby until he was 32. And why now was the time, after years of thinking he didn't possess "the qualities to make a good dad".
This episode touches on suicidal thoughts and the death of a baby. If anything it brings up for you, Lifeline is 13 11 14.
For more just like this:
#186 Alexis Fernandez The Neuroscience of Connection, Creativity & Heartbreak: Spotify | Apple Podcasts | YouTube
#131 Geoff Wilson: A Life of Adventure: Spotify | Apple Podcasts | YouTube The mentor Elliott and I go and see straight after this conversation.
#185 Kori Sampson: You Can't Outthink Your Mental Health, Sobriety, ADHD & the Marathon Majors: Spotify | Apple Podcasts | YouTube
Elliott has a great podcast of his own. Go and listen to it too: Mind Your Head on Spotify Mind Your Head on Apple Podcasts Mind Your Head on Instagram
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.

I spent the last few days going through the research on what actually stops us when we think we are done. This is Part 1 of a 3 Part Series on it, and it is one I have been waiting to make.
In this episode I get into what 8 years of NRL pre-season actually teaches you about the conversation you have with yourself when you want to stop. The study from 2012 where cyclists were tricked into racing a virtual avatar set 2% faster than their own personal best. Johnny Gannon on being curious whats on the other side of fear. Courtney Dauwalter on the pain cave. And a challenge for your next hard session.

Part 2 next week is Lowering the Effort, Part 3, the week after, is Raising the Willingness.
This podcast is supported by Denza. Thanks to DENZA Gold Coast for getting behind the show.
For more just like this:
#198 Johnny Gannon: Bra Boy to Black Belt on Grit, Self Respect and Staying Curious: Spotify | Apple Podcasts | YouTube The breath hold story in this episode is his.
#153 James Newbury: Why Most People Quit Too Early: Spotify | Apple Podcasts | YouTube
#162 Jake Barraclough (RanToJapan) : 280km Weeks, Running in Japan & Finding Your Limit: Spotify | Apple Podcasts | YouTube
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.