Women’s Running Collective

Episode 73: How to Hack Dopamine to Get Out the Door (Plus: Running in the Snow + A Beautiful Listener Story)

Yes… we re-recorded this one. 😅
After some technical gremlins, Episode 73 is back louder, clearer and possibly even better.

Weekly Running Catch-Up
Hayles:
Managing a grumpy back, so it’s been less running and more swimming + strength. A reminder that sometimes “training” doesn’t look like what we planned and that’s okay.

Jussie:
Deep in hill sessions and building elevation for Ultra-Trail Australia 50 under the guidance of coach Josh. Legs = cooked. Confidence = building.

Also… Jussie is about to head to Austria 🇦🇹 with plans to run in Vienna (possibly in the snow?!) and then onto Istanbul. If you have snow and ice running tips, please send them our way.

The Main Chat: Dopamine & Motivation
Why is it so hard to get out the door some days, even when we know we’ll feel amazing after?

Enter: dopamine.

We unpack:

What dopamine actually is (a reward-based neurotransmitter)

How it drives desire, habits and repeat behaviours

Why it plays a role in everything from training consistency to doom scrolling

The good news? You can work with your brain instead of fighting it.

Natural Ways to Support Dopamine

Protein + tyrosine-rich foods

Magnesium

Good sleep hygiene

Regular exercise

Reducing chronic stress

Your brain chemistry matters. But so does your environment.

Practical Dopamine “Hacks” for Runners
1️⃣ Reduce Friction

Lay your gear out the night before

Book the class

Lower the bar (10 minutes counts)

Make starting easy.

2️⃣ Use Accountability

Train with a friend

Join a group

Say your goal out loud

Social commitment is powerful.

3️⃣ Reframe the Story
Bad weather? Build grit.
Tired? Go slow.
Short on time? Two minutes is enough to start.

4️⃣ The 2-Minute Rule
Tell yourself you’re just doing two minutes. Momentum does the rest.

5️⃣ “Eat the Frog”
Train first. Get it done before your brain negotiates its way out.

Leverage your morning cortisol spike and delay your phone avoid that early dopamine hit from scrolling before you move your body.

6️⃣ Make It Irresistible

Pair runs with your favourite podcast

Gamify your goals

Rotate rewards

Vary your routes

Anticipation creates dopamine. Build that in before the workout.

Listener Story: Emma 🤍
We read the most beautiful email from Emma a working mum of three in her late 30s navigating renovations, raising a child with additional needs, and using running as an anchor for her mental health.

She shared:

Training toward 10K goals

Sizing up in her ASICS shoes after a year of pins and needles (we’ve all been there)

Completing the Afterglow Trail Run — a nighttime trail 10K in Victoria raising awareness about women’s safety

Her ride-or-die: a supportive sports bra from She Science

Her golden advice: run slower

Emma also asked to hear from other mums juggling similar life stressors. So we’re putting that call out to you, our community is stronger when we share.

Recommendations & Reminders
❄️ Jussie wants your snow and ice running tips.
⌚ Hayles recommends watching our Instagram video on setting up emergency contacts + incident detection on your Garmin.

After Josh had a bike crash recently, the alert came through immediately  thankfully he was fine, but it was a powerful reminder that these features matter.

We might be recording next week while Jussie is overseas stay tuned.

As always, thank you for being here. Train your brain. Lace up anyway. And if motivation dips, remember, you can outsmart it.

Happy running 💛
Hayles & Jussie
Women’s Running Collective

Episode 72: Busting Negative Self-Talk, Getting Back Into Training & The “so close but not Sub-20” 5K

Okay first things first… yes, we know. The mic situation. 😅

Hayles jumps on at the start to confess to a full technical microphone fail which makes her a little tricky to hear. We debated binning the episode… but decided the convo was too important not to share. Thanks for sticking with us it will be fixed by next week, promise.

And can we just say… 72 episodes?! What is happening. We are so grateful you’re still here with us.

This Week’s Running Recap
Jussie:

12K long run in beautiful Coffs Harbour

Spicy hill sessions (why do we do this to ourselves?)

Hayles:

Camping weekend

Ran the 5K leg of a team triathlon in hot, hilly conditions

Our team placed 1st female + 2nd overall 

Now… the drama.

Did Hayles run sub-20?

According to Strava… no
According to Garmin… unclear.
According to the course distance… questionable. Basically No!!!! as the course even though an official race was not (from what we can tell) was the full 5km so Hayley is not prepared to claim it.  

The Reality: Getting Back Into Training Is Hard
Post-holidays slump is real. Jussie chats about struggling to find rhythm again while building toward the Ultra-Trail Australia 50.

Motivation dips. Hills get skipped. The inner critic gets loud.

Which leads us into the heart of this episode…

Busting Negative Self-Talk (Without Pretending It Doesn’t Exist)
We unpack the work of Ethan Kross and his books Chatter and Shift — and how his tools can actually help runners.

Because negative self-talk doesn’t just affect elite athletes. It shows up for:

Mums returning to training

Women chasing time goals

Anyone comparing themselves on social media

Anyone who has ever thought “I’m not good enough”

Sound familiar?

Tools We’re Trying (And You Can Too)
1️⃣ Distant Self-Talk
Instead of “I can’t do this,” try:
“You’ve done hard things before, Hayley.”

Using “you” or your own name creates psychological distance and helps you coach yourself instead of criticise yourself.

2️⃣ Create Rituals
Small pre-run routines signal calm and control:

Same playlist

Same warm-up

Same mantra

Rituals reduce anxiety and ground your nervous system.

3️⃣ WOOP Method
Wish
Outcome
Obstacle
Plan

Example:

Wish: Finish UTA strong

Outcome: Feel proud crossing the line

Obstacle: Skipping hills

Plan: Tuesday = non-negotiable hill reps

Simple. Practical. Powerful.

4️⃣ Mental Time Travel
Fast-forward to the finish line. How will it feel?

Then time-travel backwards to your “ace in the hole” the toughest thing you’ve already conquered. You’ve survived worse. Your brain just needs reminding.

5️⃣ Reset Your Nervous System

Look at photos of people who support you

Spend 13 minutes in green space

Engage your senses: scent, music, touch

Your body needs regulation before your mind can shift.

6️⃣ Be a “Chatter Advisor”
When a friend spirals:

Listen

Validate

Share perspective

Offer small practical help

Add appropriate affection

Don’t judge. Don’t immediately fix. Just be with them.

(And practice doing that for yourself.)

Why This Matters
The shame spiral of self-criticism is heavy. And we know so many women carry it silently.

If this episode does one thing, we hope it helps you realise:
You are not weak for having negative thoughts.
You are human.
And you can train your brain the same way you train your legs.

Thanks for being here for 72 episodes. We love this community more than you know.

Now we’re off to pick up our kids. 💛

Hayles & Jussie
The Women’s Running Collective

Road vs Trail: The Great Running Debate | Episode 71
In Episode 71 of the Women’s Running Collective podcast, Hayles and Jussie dive into one of the biggest questions in the running world: road running vs trail running. From weekly training recaps to the realities of balancing running with hormones, family life and busy schedules, this episode is relatable, honest and full of laughs.

The girls break down the pros and cons of trail running and road running, chatting everything from terrain, gear and accessibility to mindset, personality types and mental engagement. Whether you love the calm of the trails or the simplicity of the road, this episode will have you nodding along and possibly questioning your running identity.

They also touch on the challenges and risks of trail running, the sense of competition and community it brings, and whether trail running really is “calm” or just a little bit chaotic. The episode wraps up with an exciting ASICS competition announcement, community updates and Hayles’ weekly recommendations.

A must-listen for runners of all levels whether you’re trail curious, road loyal, or somewhere in between.

00:00 Welcome to the Women’s Running Collective
00:27 Weekend running recap
01:00 Training highlights and challenges
01:23 Upcoming events and personal updates
04:16 Road running vs trail running: the great debate
06:38 Benefits of trail running
07:19 Advantages of road running
11:40 Running personality types
19:10 Trail running: calm or chaotic?
20:10 Risks and challenges of trail running
20:45 Competition, community and connection on the trails
24:19 Trail running gear, fashion and practicality
26:37 Accessibility and convenience: road vs trail
29:49 ASICS competition, recommendations and wrap-up

Hayles’ Recommendations This Week
✨ Krumbled Salted Caramel Beauty Bites
https://krumbledfoods.com/products/salted-caramel-beauty-bites

✨ Edenvale Non-Alcoholic Sparkling Cuvée
https://www.woolworths.com.au/shop/productdetails/308942/edenvale-non-alcoholic-wine-sparkling-cuvee

Episode 70: Training Chats, Strong Women & a Very Special Guest Lou Kelly
Episode 70 is here and it’s a GOOD one. This week we’re chatting all things training, recovery, mindset and welcoming an incredible guest into the WRC space running coach Lou Kelly.

We kick things off with a real-life catch-up on our own running weeks (public holiday miles, spicy intervals and the juggle of training around life), before diving into why recovery, hydration and listening to your body actually matter more than you think.

Then we’re joined by Lou Kelly former civil engineer turned full-time running coach who shares her journey into the running world, her passion for helping women get stronger, and why strength training isn’t optional if you want to run for life. We chat biomechanics, common issues women face when running, setting realistic goals and building habits that actually stick.

This episode is packed with practical takeaways, empowering reminders and plenty of “oh wow, I needed to hear that” moments. Whether you’re new to running or deep into a training block, this one’s for you.

⏱ Episode Breakdown:

00:00 – Welcome to the Women’s Running Collective
00:19 – Weekly running recap & how training has been feeling
01:11 – Training insights, reflections & real talk
03:43 – Exciting news & upcoming goals
04:59 – Special guest introduction: Lou Kelly
06:42 – Rapid fire questions with Lou
13:15 – Lou’s journey from civil engineer to running coach
17:15 – Strength training & why it’s so important for women
21:51 – Biomechanical issues & running form tips
27:05 – Compassion in coaching (and with yourself)
29:00 – Building sustainable habits that last
32:12 – Setting realistic, achievable goals
39:38 – Positive reinforcement, self-talk & mindset
43:10 – Final thoughts, takeaways & recommendations

🎙 Tune in now wherever you listen to podcasts and as always, thank you for being part of this beautiful community. 💛 You can find LOU KELLY HERE 

Hayleys LULULEMON scrunchie recco 

Genevieve Gregson YOUTUBE

Andy Buchanan YOUTUBE

Women’s Running Collective Podcast
Episode 69: Training for Your First Half Marathon

Episode 69

In this episode, Hayles & Jussie kick things off with a catch-up on the week that was, including a fun trip to Sydney for the ASICS Gel Nimbus 28 launch… and a not-so-fun run-in with an aggressive runner at Centennial Park (because apparently even runners need etiquette reminders 🙃).

From there, we dive deep into everything you need to know about training for your first half marathon. Whether you’re eyeing the start line for the first time or just want to feel more confident in your training, this episode is packed with practical tips, personal stories, and reassurance that you’re doing better than you think.

We chat fueling (yes, carbs are your friend), pacing, easy runs, hills, recovery, cross-training, and why the right shoes can genuinely change your running life. We also talk about the magic of running with friends, setting realistic goals, and remembering why you started in the first place.

As always, there are a few laughs, a few tangents, and some very real moments because training isn’t perfect, and neither are we.

If you’re training for your first half marathon (or thinking about it), this one’s for you 💕

 

Time Stamps

00:00 – Welcome to the Women’s Running Collective
00:32 – Celebrating Episode 69 🎉
01:07 – Running adventures in Sydney & the ASICS launch
02:19 – A not-so-kind runner encounter (and why kindness matters)
06:29 – Current training sessions & new goals
10:17 – Gold Coast Half Marathon prep
11:11 – Half marathon training tips for beginners
24:19 – Why proper running shoes really matter
27:55 – First marathon memories & questionable grooming choices
28:22 – Grossie McGross face & glue mishaps (you’ll have to listen 😂)
29:21 – Lessons we learned the hard way in marathon training
30:54 – Fueling: what, when, and why it matters
32:50 – Recovery, rest days & listening to your body
41:38 – Setting realistic and achievable race day goals
48:52 – Key components of half marathon training
50:30 – Final thoughts, recommendations & wrap-up

 

See you next week xo Hayles and Jussie