エピソード

  • Donuts, Gels or Bananas? What Should You Really Run On? : Flying RuNR #142

    Donuts, Gels or Bananas? What Should You Really Run On? : Flying RuNR #142
    2026/04/02
    Fuel or fail? That’s the make-or-break question every runner faces.In this no-fluff episode of The Flying RuNR Podcast, the crew dives deep into running nutrition — from pre-run meals that set you up for success to mid-run fuels that keep you flying past the wall, and post-run recovery that actually rebuilds you for your next PB.Lucia puts donuts on the table (literally 🍩) and sparks one of the most entertaining — and surprisingly science-backed — debates yet. We compare gels vs real food, bananas vs energy chews, sugar hits vs slow-release options, and reveal the common fueling mistakes that quietly sabotage your runs.Whether you’re training for your first marathon, chasing a new half-marathon time, or just want to feel stronger on everyday runs, this episode delivers practical, real-world endurance nutrition advice you can use immediately. No bro-science, just what actually works for everyday runners.🔑 Timestamps & Chapters (copy these into your podcast host for better discoverability)00:00 – Welcome & The Great Donut Debate02:00 – Training Updates12:20 – Trivia Question16:10 – News - 2 Day London Marathon thoughts34:50 – Donuts or DONOTS?37:15 – Breakfast fuel before long runs50:40 – Sweets or Savoury?1:03:10 – Tony’s Tip1:05:00 – What’s on Next Week?🔑 Key Topics Covered🕒 Pre-Run Fuel: Setting the FoundationOptimal timing and what to eat 1–3 hours before your runLight vs heavy options and why carb-loading isn’t always the answerHydration rules that prevent the 10 km bonkMost common beginner and experienced runner mistakes🏃 During the Run: Fueling on the MoveExact timing: when you actually need gels, chews or real foodGels vs bananas vs homemade options — cost, stomach tolerance & performanceHow to carry fuel without chafing or stoppingProven tricks to avoid energy crashes and GI distress🔄 Post-Run Recovery: Refuel & RebuildWhy recovery nutrition is more important than most runners realiseIdeal carb + protein + hydration ratios for fast recoveryQuick convenience options vs whole-food mealsHow poor recovery quietly ruins your next training block🍭 Sweet vs Savoury: What Works Best?Sugar hits vs slow-release energy sourcesDo you really need sweetness for performance?Savoury alternatives that serious runners swear byPersonal preference vs what your physiology actually needs🚫 Worst Foods & Fueling MistakesFoods that guarantee mid-run regretTiming errors that cause discomfort or fatigueOver-fueling vs under-fueling — both hurt performanceThe dangerous “it works for elite runners, so it’ll work for me” trap🍩 Flying RuNR MomentLucia defends donuts as legitimate running fuel and kicks off a hilarious yet insightful debate that every listener will be quoting on their next long run. You won’t want to miss this one!💬 Join the ConversationWhat’s YOUR go-to run fuel? Team gels, bananas, donuts, or something totally different?Drop your answer in the comments on YouTube or Spotify, or tag us @flyingrunr on Instagram or X. Your story could feature in a future episode!🎧 Listen NowAvailable instantly on Spotify, Apple Podcasts, YouTube, and all major podcast apps.Wherever you are, run your race at your pacehttps://my.linkpod.site/YourPaceandGlory ————————————————————————————-Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20Find all of our Links here - https://my.linkpod.site/flyingrunr Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory This video contains no sponsored content or affiliate links.For business inquiries, please contact us at: happyrunning@flyingrunr.com
    続きを読む 一部表示
    1 時間 8 分
  • Mental Game Mastery: Nicole Jukes on Winning Backyard Ultras While Juggling Life : Flying RuNR #141

    Mental Game Mastery: Nicole Jukes on Winning Backyard Ultras While Juggling Life : Flying RuNR #141
    2026/03/27
    In this powerful Brisbane-local episode, we sit down with Nicole Jukes – the first (and still only) Australian female to win a Backyard Ultra worldwide. Nicole opens up about her rapid rise from a 2015 10 km starter to ultra distances, her record-breaking 201 km at Dead Cow Gully (30 laps, female record 2022), her win at the States of Origin Last One Standing, and how the relentless "get up every hour" format of backyard ultras mirrors life's toughest moments.As a qualified lawyer, Master of Law student, single mum of two, neurodivergent runner, and founder of BYU Australia (bringing backyard events Down Under), Nicole shares raw insights on juggling full-time work, parenting, grief recovery, and ultra training. We dive into mental strength strategies, efficient pacing for long-haul endurance, coaching tips for shift workers/mums/perimenopausal women/injured athletes, and why she believes we're all capable of far more than we imagine.Whether you're chasing your first ultra, navigating life balance, or just need inspiration to "choose to get up," Nicole's story delivers grit, heart, and practical wisdom.Key Topics & Timestamps (Adjust based on actual recording timestamps)00:00 – Intro & Welcome to the Flying RuNR Podcast02:00 – Updates from the Marathon Mates10:40 – News Update15.45 – Welcome Nicole Jukes18:57 – How Not running Tokyo in 2020 turned Nicole to Backyard Ultras26:50 – Building Mental Toughness32:10 – Common running mistakes40:00 – How the hell do you run a BackYard Yltra47:00 – The Fast 749:46 – Lucia’s TipGuest Bio – Nicole JukesBrisbane-based ultra runner & accredited Advanced Running CoachFirst Australian female Backyard Ultra winner (States of Origin 2022)Founder of BYU Australia & Nicole Jukes CoachingFisiocrem-sponsored athlete, Running Mums Australia ambassadorLawyer, Master of Law student, mum of two, neurodivergentWebsite: nicolejukescoaching.com.auInstagram: @nicolejukescoaching Links & Resources MentionedNicole's Coaching Site: https://www.nicolejukescoaching.com.au (book personalised plans or speaking gigs)BYU Australia: Follow backyard events in QLD/AUSPrevious Nicole interviews for deeper dives:Running Deep Podcast – "From Grief to Glory" (2023)RMA Podcast Ep 50 – "Choosing to Get Up" (2022)Backyard Ultra Podcast (2022 recap)Talking Tempo Ep 17Dead Cow Gully Documentary (YouTube) for visual context on her recordCall to ActionIf Nicole's story fired you up, smash that subscribe/follow button, drop a 5-star review on Apple/Spotify (mention "Brisbane ultra inspo" for extra love), and share your biggest takeaway on Instagram – tag @flyingrunrpodcast and @nicolejukescoaching for a repost!Running Mums Australia crew – this one's for you. Working parents, lawyers, neurodivergent runners – Nicole proves you can chase big goals without dropping the balls that matter.Thanks for tuning in, Brisbane runners. Keep flying – and keep getting up. 🚀Hosts: Marathon MatesProduced by: The Flying ruNR PodcastMusic: Your Pace & GloryRecorded: March 2026, Brisbane, QLDWherever you are, run your race at your pacehttps://my.linkpod.site/YourPaceandGlory Robert Wang Run as One) https://youtu.be/gY3dBsYtEts?si=h_kq0CHS2PPPVLRL————————————————————————————-Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20Find all of our Links here - https://my.linkpod.site/flyingrunr Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory This video contains no sponsored content or affiliate links.For business inquiries, please contact us at: happyrunning@flyingrunr.com
    続きを読む 一部表示
    56 分
  • Run Streaking: The Pros, Cons & Realities of Running Every Day

    Run Streaking: The Pros, Cons & Realities of Running Every Day
    2026/03/20
    Running every day sounds simple enough… but is it actually a good idea?In this episode of the Flying RuNR Podcast, we dive into the concept of run streaking — the commitment to run at least one mile (or a set distance) every single day for an extended period of time.For some runners, streaking becomes a powerful motivator and a way to build consistency. For others, it raises questions around recovery, injury risk, and long-term sustainability.We explore both sides of the debate and discuss whether running every day is a path to stronger habits — or a shortcut to burnout.🏃 What is Run Streaking?Run streaking typically involves running every single day without a break for weeks, months, or even years.Some runners follow formal streaking rules, such as those recognised by organizations like the United States Running Streak Association, which define a streak as running at least one mile every day.But beyond the definition lies the bigger question:Is running every day actually good for you?✅ The Benefits of Run StreakingWe discuss why many runners choose to start a streak and what keeps them going:Consistency and discipline – building a daily habit around movementMotivation – the streak itself becomes a powerful reason not to skip a runMental resilience – learning to show up even when conditions aren’t perfectRoutine and structure – daily running can simplify training habitsFor some runners, streaking becomes a way to stay connected to the sport year-round.⚠️ The Drawbacks to ConsiderWhile the idea of running every day sounds inspiring, it also raises some important concerns.We talk about the potential downsides, including:Lack of recovery time for the bodyOvertraining riskPressure to maintain the streak, even when injured or exhaustedMental fatigue from feeling like you can’t miss a dayRunning improvement often depends on balancing training stress with recovery, and streaking can challenge that balance.🚑 Possible Problems Runners May EncounterStreaking can also create situations where runners ignore warning signs.We discuss issues such as:Small injuries that become bigger problemsRunning when the body is asking for restThe temptation to prioritise the streak over long-term healthThe key question becomes: Is the streak serving the runner — or is the runner serving the streak?🎯 Finding the Right Balance💬 Join the ConversationLike many things in running, the answer isn’t one-size-fits-all.Some runners thrive with daily running, especially when they keep distances short and listen carefully to their bodies. Others benefit far more from a structured plan that includes dedicated rest days.Ultimately, the goal is sustainable running that keeps you healthy and enjoying the sport for years to come.Have you ever tried a run streak?How long did it last — and what did you learn from the experience?Share your story with the Flying RuNR community, because every runner’s journey is different.🏃 Flying RuNR Reminder: Finish Lines. Not Finish Times.Wherever you are, run your race at your pacehttps://my.linkpod.site/YourPaceandGlory ————————————————————————————-Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20Find all of our Links here - https://my.linkpod.site/flyingrunr Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory This video contains no sponsored content or affiliate links.For business inquiries, please contact us at: happyrunning@flyingrunr.com
    続きを読む 一部表示
    1 時間
  • #139- The Weirdest Things We’ve Seen While Running

    #139- The Weirdest Things We’ve Seen While Running
    2026/03/13

    Running exposes you to a lot of things — beautiful sunrises, supportive crowds, personal breakthroughs.

    But sometimes… it also exposes you to the very strange.

    In this episode of the Flying RuNR Podcast, Tim is back in the host chair and is joined by Pieta, Tony and Tara for a fun and slightly bizarre conversation about the weirdest things we’ve seen while running.

    From unusual race-day sights to strange food on course and some truly questionable training advice, this episode proves that runners experience things the rest of the world never sees.

    👟 What We Talk About

    🏁 The Weirdest Thing We’ve Seen in a Race

    Races can bring out the best in people… and sometimes the most unexpected behaviour.

    We share some of the strangest things we’ve witnessed on race day — the kind of moments that make you wonder if you imagined it while running past.

    🦶 Minimalist Shoes… or No Shoes at All

    Running footwear has evolved a lot over the years, but some runners take it right back to basics.

    · We talk about:

    · Barefoot runners

    · Minimalist footwear

    And the surprising places people choose to run without much protection underfoot.

    Is it impressive, brave… or just a little bit crazy?

    🍕 The Weirdest Food We’ve Seen on Course

    Aid stations are usually pretty predictable — water, sports drink, maybe some fruit.

    But sometimes races (or spectators) offer something a little more unusual.

    We share the strangest food items we’ve ever seen available mid-race and discuss whether any of them might actually work.

    📋 The Weirdest Thing We’ve Seen in a Training Plan

    Training plans are supposed to guide runners safely to the start line — but every now and then you come across advice that makes you stop and ask:

    “Did someone really recommend that?”

    We talk about some of the most unusual training suggestions we've seen and discuss what actually makes sense.

    😄 The Big Takeaway

    Running isn’t just about pace, distance, or finish times.

    It’s also about the stories — the strange moments, unexpected encounters, and things you only ever see when you're out there logging the miles.

    💬 We’d love to hear from you:

    What’s the weirdest thing you’ve ever seen while running?

    Let us know and your story might make it into a future episode.

    👟 Flying RuNR Reminder:

    Finish Lines. Not Finish Times.

    Wherever you are, run your race at your pace

    https://my.linkpod.site/YourPaceandGlory

    ————————————————————————————-

    Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

    Special one-time code available to trial FLYINGRUN20

    Find all of our Links here - https://my.linkpod.site/flyingrunr

    Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory

    This video contains no sponsored content or affiliate links.


    For business inquiries, please contact us at: happyrunning@flyingrunr.com

    続きを読む 一部表示
    1 時間 7 分
  • #138- More Than Miles: How Our Seven Star Finishers Hosts Choose Their Races

    #138- More Than Miles: How Our Seven Star Finishers Hosts Choose Their Races
    2026/03/06

    We all have bucket lists a mile long. Majors. Destination races. Iconic courses. Shiny medals.

    But here’s the real question: How do we actually decide which races make the cut?

    In this episode, we pull back the curtain and share our personal non-negotiables when it comes to choosing races — especially international ones. From logistics to bling, PB potential to pure experience, we break down what makes us say “YES!”… and what makes us walk away.

    Because not every race is right for every runner — and that’s okay.

    🌍 What We Cover in This Episode1️⃣ The Instant Yes or Hard NoWhen considering an international race, what’s the very first factor that seals the deal — or shuts it down immediately? We talk about red flags, gut feelings, and the one thing that matters most before anything else.

    2️⃣ Race-Day Non-NegotiablesWeather. Elevation. Terrain. Course profile.

    What are we willing to tolerate… and what’s a complete deal-breaker?

    From pancake-flat PB courses to challenging, scenic adventures — we share where we each draw the line.

    3️⃣ Reputation & Community VibesHow much do reviews, race reputation, and runner culture influence our decision?

    Is a well-organised event with strong community spirit more important than a flashy location? And how much weight do we give to other runners’ experiences?

    4️⃣ Logistics Matter (More Than You Think)Before we click “Register,” we look at:

    • Accommodation availability
      Ease of transport
      Course support
      Aid stations
      Crowd energy
      Safety
      Because sometimes the difference between a dream race and a stressful one comes down to the details.

    Are we chasing:

    • A PB?
      A bucket-list experience?
      Incredible bling?
      A scenic destination?
      A meaningful milestone?
      We share how our goals influence our race calendar — and why different seasons of running call for different types of events.

    Choosing a race isn’t just about distance. It’s about alignment.

    With your goals. With your values. With the kind of experience you want to have.

    Because at the end of the day, it’s about more than miles.

    💬 We’d love to hear from you: What’s your biggest race-day non-negotiable? What makes you instantly say yes to an event?

    Let’s continue the conversation.

    Wherever you are, run your race at your pace

    https://my.linkpod.site/YourPaceandGlory

    ————————————————————————————-

    Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

    Special one-time code available to trial FLYINGRUN20

    Find all of our Links here - https://my.linkpod.site/flyingrunr

    Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory

    This video contains no sponsored content or affiliate links.

    For business inquiries, please contact us at: happyrunning@flyingrunr.com

    続きを読む 一部表示
    1 時間
  • #137- Building Inclusive Races: The BPI Blueprin

    #137- Building Inclusive Races: The BPI Blueprin
    2026/02/27

    In this episode, we dive into a topic that matters deeply to so many runners but doesn’t always get the spotlight it deserves — the Back of the Pack.

    We introduce and explore the BPI – the Back of the Pack Index, a framework designed to assess how welcoming, inclusive and supportive races really are for runners at every pace.

    Because let’s be honest — it’s easy to celebrate podiums. But what about the final finishers?

    🏃‍♀️ What We Cover in This Episode

    1️⃣ What makes a race truly Back-of-the-Pack friendly?

    We discuss the key ingredients that make slower runners feel seen, supported and celebrated — from cut-off times and course support to finish-line atmosphere and communication.

    2️⃣ If we were Race Organisers… what would we do differently?

    We step into the shoes of race directors and share practical, realistic ideas to make every runner feel important — especially those finishing towards the back.

    From:

    • Medal ceremonies that don’t pack up early

    • Aid stations that stay fully stocked

    • Finish lines that feel like a celebration, not a wind-down

    • Clear and compassionate cut-off messaging

    …to the small touches that make a massive emotional difference.

    3️⃣ Introducing the BPI (Back of the Pack Index)We explain the thinking behind the BPI and how it helps shine a light on inclusivity in race design.

    You can explore the full BPI here:👉 https://flyingrunr.com/bpi-back-of-the-pack-index/

    Why is it Important!

    The back of the pack isn’t the “least important” part of a race.

    It’s often:

    • The most determined

    • The most courageous

    • The most inspiring

    These runners trained just as hard. They paid the same entry fee. They showed up.

    So the question becomes — does the race show up for them?

    Key TakeawayA truly great race isn’t defined by its elite field.

    It’s defined by how it treats its final finisher.

    If you’ve ever finished near the back…If you’ve ever worried about cut-offs…If you’ve ever felt like the event was winding down before you crossed the line…

    This episode is for you.

    Let us know your thoughts — and tell us which races get it right.

    Wherever you are, run your race at your pace

    https://my.linkpod.site/YourPaceandGlory

    ————————————————————————————-

    Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

    Special one-time code available to trial FLYINGRUN20

    Find all of our Links here - https://my.linkpod.site/flyingrunr

    Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory

    This video contains no sponsored content or affiliate links.

    For business inquiries, please contact us at: happyrunning@flyingrunr.com

    続きを読む 一部表示
    1 時間 14 分
  • #136- Tokyo Marathon Tips: 10 Things Every New Runner Should Know

    #136- Tokyo Marathon Tips: 10 Things Every New Runner Should Know
    2026/02/20

    In this episode of the Flying RuNR Podcast, we take a deep dive into one of the most iconic races on the planet — the Tokyo Marathon.

    With Tim away, Pieta steps in as special guest co-host, joining Tony, Lucia, and Tara for a brilliant conversation packed with practical advice, real experiences, and plenty of laughs. Pieta absolutely stepped up, bringing insight, calm, and great energy to the panel.

    Whether you’re running Tokyo this year, chasing the World Marathon Majors, or simply curious about what makes this race so unique — this episode is your guide.

    👟 Flying RuNR Reminder

    We’re about:

    Finish Lines. Not Finish Times.

    Wherever you’re racing — whether it’s Tokyo or your local parkrun — run your race, at your pace.

    https://my.linkpod.site/YourPaceandGlory

    ————————————————————————————-

    Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

    Special one-time code available to trial FLYINGRUN20

    Find all of our Links here - https://my.linkpod.site/flyingrunr

    Featured Running Clubs coming in 2026 - Find out how to feature your club. https://flyingrunr.com/featured-running-clubs-the-running-community/

    Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory

    This video contains no sponsored content or affiliate links.

    For business inquiries, please contact us at: happyrunning@flyingrunr.com

    —————————————————————————-
    続きを読む 一部表示
    1 時間 8 分
  • #134- Completing the Supper Halfs Journey - Cardiff to Valencia: Two Halfs You Can’t Miss

    #134- Completing the Supper Halfs Journey - Cardiff to Valencia: Two Halfs You Can’t Miss
    2026/02/13

    In this episode of The Flying RuNR Podcast, we explore two very different, yet equally iconic, SuperHalfs: the Cardiff Half Marathon and the Valencia Half Marathon.

    From the buzzing streets of Wales to the sunlit avenues of Spain, we dive into what makes these races so special for everyday runners. Whether you’re chasing a SuperHalfs medal or just love the energy of international half marathons, these two races offer something unforgettable.

    In this episode, we cover:

    • The course feel and atmosphere of Cardiff and Valencia

    • Crowd energy and city vibes from start to finish

    • What these races are really like for mid-pack and back-of-the-pack runners

    • Why Cardiff and Valencia are must-do stops on the SuperHalfs journey

    • How big-city races can remain inclusive, fun, and memorable

    If you’ve ever wondered what it’s like to run abroad, soak in the culture, and cross the finish line with a smile — this episode is for you.

    Run the city. Not the clock.

    Whether you’re chasing a SuperHalfs medal, planning your first overseas race, or just love hearing how different cities come alive on race day, this episode is for you.

    https://my.linkpod.site/YourPaceandGlory

    ————————————————————————————-

    Read how CurraNz Blackcurrant extract improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/

    Special one-time code available to trial FLYINGRUN20

    Find all of our Links here - https://my.linkpod.site/flyingrunr

    Featured Running Clubs coming in 2026 - Find out how to feature your club. https://flyingrunr.com/featured-running-clubs-the-running-community/

    Love our Music - Connect with Your Pace & Glory. Exciting new songs coming through. https://my.linkpod.site/YourPace-Glory

    This video contains no sponsored content or affiliate links.

    For business inquiries, please contact us at: happyrunning@flyingrunr.com

    続きを読む 一部表示
    1 時間 5 分