Women’s Running Collective podcast | Listen online for free

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Eat Better, Run Better: Women’s Fueling Explained with Dietitian's Kia and Laura
Women's Running Collective: Fueling & Nutrition for Female Runners with Laura and Kia Episode 63 Welcome back runners! Episode 63 is here and WOW is it a good one. This week, Hayles and Jussie catch up on their latest training sessions including some interval goodness, a spicy little pyramid set, and the usual rollercoaster of running adventures (plus a few setbacks, because we keep it real around here 😅). But the real magic of this episode? Our chat with the incredible Laura and Kia, two sports dietitians who specialise in female performance nutrition. These women are the real deal, and we pick their brains on everything we wish we knew when we first started running. Think: ✨ How to actually fuel enough ✨ Why blood tests matter (more than we realised!) ✨ Protein, carbs & timing your meals ✨ Nutrition through your menstrual cycle ✨ Common mistakes most female runners make ✨ How to support your hormones, your training AND your overall wellbeing It’s one of those episodes where you walk away feeling smarter, empowered, and honestly a bit relieved because fueling doesn’t have to be complicated, and they explain it in such a simple, practical way. Grab your coffee and join us for one of our most informative episodes yet. 💛👟 Episode Breakdown 00:00 – Introduction and Casual Banter 00:25 – Weekly Running Recap 02:08 – Functional Running Adventures 04:07 – Funny Instagram Account Spotlight 08:10 – Interview with Sports Dietitians 20:20 – Foundations of Nutrition for Female Runners 21:16 – Importance of Regular Blood Tests 22:02 – Protein Intake and Meal Structure 23:38 – Pre and Post-Run Nutrition Strategies 24:54 – Nutrition Adjustments During Menstrual Cycle 26:59 – Common Nutrition Challenges for Female Runners 29:03 – Carbohydrate Needs Based on Training Intensity 30:55 – Fueling Strategies During Long Runs 33:42 – Iron Deficiency and Body Image Issues 34:15 – Personalised Nutrition Plans + Their Business Plug 37:46 – Casual Chat and Recommendations Her Dietitian website Her_dietitian
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Fast 5K Training. Form Tweaks (relaxing your underarms, WHAT?) & Chasing Big Goals
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 Banter 00:12 Welcome to the Women's Running Collective 01:09 Weekly Running Recap 04:09 Training for a Fast 5K 09:06 Benefits of 5K Training 13:11 Understanding Lactate Threshold 19:14 Understanding Threshold Pace 19:54 Lactic Threshold Training Insights 20:28 Session Structures + Why Rest Matters 22:30 Tips for Improving Your 5K 24:35 Running Form & Technique 28:06 Strength Training & Recovery 31:53 Setting and Achieving 5K Goals 35:03 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
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No Bounce, No Chafe: Our Ultimate Running Bra & Undie Chat
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 Chats 00:30 – Weekly Running Recap 01:03 – Lindy’s 5K PB (we screamed) 03:02 – Hayles’ Birthday 3K TT 04:25 – Training Adjustments & Sessions 05:25 – Shoutout to Jess Hull 05:55 – Running Bras: What Actually Works 16:46 – The Undies Intervention 18:18 – Our Go-To Running Undies 19:30 – Fabrics, Fits & Chafe-Free Tips 20:46 – Thrush, Hygiene & Real Talk 27:39 – Gear Recs & Shoutouts 31:22 – Running Fuel Needs & Challenges 32:49 – 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
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The Power of Resilience: Brooke McIntosh’s Record-Breaking Run Around Australia
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
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Plan Your Best Running Year Yet
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. Timestamps 00:00 – Welcome to the Women’s Running Collective 00:16 – Pants Off Friday: The story behind the name 01:01 – Listener shoutout: Terry’s story 02:41 – Running guilt and weekly recap 06:07 – Planning your running calendar for the year 08:12 – How to plan your race season 14:15 – Why speed training matters 18:49 – Tune-up races explained 22:01 – Goal setting & timelines 24:06 – Structuring your training blocks 25:44 – How to stay flexible with your training 26:47 – The power of community and support 31:04 – Race recs and fun 33:39 – Wrap-up and good vibes only
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