Women’s Running Collective

International Running Day, 100K Downloads & Why Running Makes You Glow (with Olympian Jemima Montag)
This week on the Women’s Running Collective, Hayles and Jussie are celebrating two big milestones — International Running Day and hitting 100,000 podcast downloads! 🎉

The girls chat all things Gold Coast Half Marathon training, including a spicy race-pace session, the joys of deload week, and why sometimes the best thing you can do for your running is actually slow down.

They also dive into the science behind ASICS' new "Get the Glow" campaign, exploring why movement can leave us feeling happier, more confident, and more energised than any beauty product ever could.

Then they’re joined by Australian Olympian, Commonwealth Games medallist, Doctor in training, and all-round legend Jemima Montag. Jemima shares her journey from Little Athletics to the Olympic podium, the incredible work she's doing through her PlayOn program helping girls stay involved in sport, and the mindset tools she uses to navigate pressure, setbacks, and elite competition.

Together they explore discipline vs motivation, balancing medical study with professional sport, race-day mental strategies, and why movement is one of the most powerful tools we have for both physical and mental wellbeing.

Plus, Hayles and Jussie break down the science behind that post-run glow and share their weekly recommendations.

In This Episode
00:00 Podcast Warm-Up
00:05 International Running Day Celebration
00:42 100K Downloads Milestone
02:29 Deload Week Chat
04:55 ASICS Get The Glow Campaign
06:16 Meet Jemima Montag
07:16 PlayOn: Keeping Girls in Sport
10:53 From Little Athletics to the Olympics
16:07 Managing Setbacks & Building Resilience
18:24 Discipline vs Motivation
22:34 Race-Day Mindset & Mental Cues
25:17 Balancing Medicine and Elite Sport
28:16 Juggling Life, Training & Support Systems
29:26 Why Movement Matters
33:33 The Post-Workout Glow
35:09 What's Next for Jemima?
36:58 Where to Follow Jemima
37:41 The Science Behind Feeling Good After Exercise
39:04 Blood Flow, Skin Health & Recovery
40:53 Endorphins, Dopamine & The Runner's High
45:37 Finding Your Glow Through Movement
46:16 Weekly Recommendations & Wrap Up

Follow Jemima
Learn more about Jemima's work with PlayOn and follow her journey as she continues her build towards future international competition. JEMIMAS INSTAGRAM

This Week's Takeaway
You don't need expensive treatments, perfect routines, or hours in the gym to find your glow. Sometimes all it takes is 15 minutes of movement, a pair of running shoes, and a reminder of what your body is capable of.

 

Jussie and Hayles Recco of the week is MADE TO COVER

Happy Running 💛
Hayles & Jussie x

Sports Bras 101: Fit, Support Levels & Running Comfort with Nike's Anna Burdekin
This week on the Women's Running Collective, Hayles and Jussie kick things off with a hilarious recap of a rainy Sydney drive, Vivid crowds, and another big week of training as they continue preparing for the Gold Coast Marathon.

The girls chat through race-pace long runs, interval sessions, threshold workouts and navigating training around some wild weather before diving into a topic every female runner can benefit from: sports bras.

Joining the podcast is Nike EKIN Anna Burdekin, one of Nike's internal product experts and storytellers. Anna is passionate about bra innovation and helping women find the right sports bra for their body, sport and goals.

Together they unpack why sports bras can be so confusing to shop for, the science behind breast movement while running, how the wrong bra can impact comfort, posture and even performance, and the simple fit checks every woman should know before heading out the door.

Anna also shares Nike's support-level system, common mistakes women make when buying bras, and her top picks for runners looking for high and ultra-high support.

Plus, Hayles and Jussie recap the biggest takeaways, share a listener message about comparison and self-kindness, and give an update on their Gold Coast Marathon preparations.

Timestamps
00:00 Podcast Kickoff

00:54 Sydney Drive Chaos

03:16 Weekly Running Recap

05:09 Boobs To Bras Segue

05:28 Meet Anna Burdekin

07:20 Why Sports Bras Are So Hard To Shop For

09:50 The Most Common Bra Mistakes Women Make

13:11 The Science Of Breast Bounce

14:49 Pain, Posture & Performance Impacts

18:06 Five Steps To Fitting A Sports Bra Properly

21:22 Understanding Support Levels

23:06 Small Cup Sizes, Cycles & Changing Needs

25:42 The Marathon Bounce Math

27:20 How Breast Movement Can Affect Your Stride

28:17 Bra Technology & Nike Research

30:20 Why The Right Support Helps Women Stay Active

31:49 Anna's Nike Bra Recommendations: Swift & Rival

33:52 Community, Confidence & Personal Stories

35:55 Hayles & Jussie's Bra Fit Checklist Recap

37:34 Athlete Box Recommendation (Use Code: WOMENRUN15) https://www.theathletebox.com.au/

39:59 Gold Coast Marathon Training Update

40:53 Listener Message: Comparison, Progress & Giving Yourself Grace

43:43 Final Community Send-Off

Whether you're training for your first 5K or your next marathon, this episode is packed with practical advice that could completely change the way you think about sports bras and running comfort.

Hayles and Jussie are recording straight from their hotel room at the Marriott Circular Quay in Sydney after approximately 47 failed intro attempts and far too much laughing over absolutely nothing. The girls recap a big week of Gold Coast Half Marathon training including long runs with race pace efforts, interval sessions, sub-threshold workouts, and a rainy Vivid run around Circular Quay dodging umbrellas.

They also chat about birthday celebrations, Hayley finally getting her dream backyard sauna, and why race weekends should be about more than just chasing PBs. The episode dives into all the ways to make running events feel more fun, memorable, social, and joyful....from glitter planning and matching outfits to VIP race upgrades, playlists, post-race recovery plans, and embracing the chaos of race weekends with your friends.

Plus: executive lounge hotel hacks, toaster and microwave race prep stories, marathon FaceTime calls, mid-race dancing, airplane arms, and the importance of rewarding yourself for the training journey.

Timestamps
00:00 Welcome To The Women’s Running Collective
01:32 Sydney Hotel Room Chaos & Failed Intros
03:18 Gold Coast Half Marathon Training Recap
05:26 Long Run Race Pace Efforts
07:10 Vivid Run Around Circular Quay
09:08 Hayley’s Backyard Sauna Recovery Era
11:18 Birthday Celebrations & Recovery Week Vibes
13:07 Sydney Course Weekend & Upcoming Long Run
15:10 Romeo + Juliet vs Off Campus Debate
16:44 Why Running Events Should Feel Fun
18:25 Choosing The Right Race & Destination
20:32 Training Enough To Actually Enjoy Race Day
22:14 Temu Glitter Planning & Race Accessories
24:09 Running Tours & Travel Groups
27:03 Organising Your Race Weekend Crew
29:18 Nutrition Practice & Race Morning Prep
31:52 Why Hayley Packed A Microwave To UTA
34:26 Woolworths Orders, Toasters & Race Hacks
36:15 Matching Outfits, Braids & Race Nails
39:08 Fun Race Games & Shared Playlists
41:22 Complimenting Other Runners & Course Energy
43:10 Costumes, Themes & Lorax Race Fits
45:17 Recovery Bookings & Post-Race Dinner Plans
47:42 Gold Coast Marathon VIP Gold Pass Chat
50:03 Medal Monday & Post-Race Walking Tours
52:14 Finish Lines Not Finish Times
54:08 Playlists, FaceTiming Mid-Marathon & Recording Memories
57:01 Staying An Extra Night After The Race
59:18 Reward Yourself For The Training Journey
01:01:26 Airplane Arms, Mid-Run Dancing & Singing Out Loud
01:04:10 Compliments, Smiling & Reading The Signs
01:06:12 Running Farts & Other Essential Race Advice
01:08:15 Hotel Robes, Executive Lounges & Recovery Snacks
01:11:02 Current Book Recommendations & Off Campus Obsession
01:14:05 Final Thoughts & Happy Running

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