How to prep for your runs

Hello friends! Today we dive into the age-old question: how should you prep for your run? Should you eat? Drink? Stretch? Brush your teeth? What the heck are 'activations' and how do you do them?! We discuss all of the above and talk through our own pre-run routines.

Or if none of that is enough - our weekly warrior this week is calling in all the way from Antarctica, so you don't want to miss it!

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Phoebe's Strava: https://www.strava.com/athletes/38116199
Anna's Strava: https://www.strava.com/athletes/38585924 

Music produced by Hugh Raper
Logo design by Michael Cotellessa 

Transcript

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Cheeky Run Club recognizes that every day we live, work and run on Aboriginal land. Welcome to episode four of Cheeky Run Club, the social running podcast and community for your everyday amateur runner. Hello, Anna. Hello, Phoebe. And hello, listeners. Today, we're going to talk about pre run routines, what they are, do we really need to have them? And we'll through our own pre run routines. We're then going to dive into our favourite crowdsourced running wrecks and finish off with our weekly weapon. But before that what was your best run of the week? My best run of the week, there's not a whole heap of options. Aww. On Tuesday morning, we did a track session as usual down at Olympic Park near the Yarra River in Melbourne. And it was so fun. Three of our friends, joined in on my session, which was so nice because they're were like sticking with me and being very encouraging. and yeah, it was just good vibes. It was really nice sunrise. Yeah. Um, we tried pumping. Yeah. We got to try on some new shoes and there was like a coffee cart down there. So, it was very good. What about you? My, my best run of the week was on Sunday. I went up to Brisbane on the weekend. And on Sunday morning, I went for a run with my sister. Which is a very rare occurrence because we live in different cities and she has two little boys. And so she's very busy, doesn't often get time for runs. And. Running with, sorry, my sister's name is Sophie, running with Sophie is just like the biggest treat and I'm always so grateful for it, it feels like such special time, I feel like running is always something that, we've done together, kind of over our lives, even I remember when I like first moved to. Uni and I moved to Brisbane and she like showed me all the running routes and I thought it was so special to like get to go, you know, my big sister's coming to college, take me for a run. And so still now getting to run with her is just like, it feels very special. So that's so nice. It's nice having that connection with some people that it's sort of like years past, but it's almost, it's like very reminiscent yeah. And she's so funny. She's like. Oh, no, I'm too slow. I'm gonna put my headphones in. we're not gonna chat. I'm like, no worries. That's fine. I just want to run with you. And then every three seconds, she's like, headphones out. So I've had this idea. Like, run or I'll drop you. I'm like, okay, Zoe, you're fine. Give me the headphones. Yeah, yeah, exactly. Um, so yeah, that was lovely. Yeah, that sounds so nice. Worst run of the week. Worst run of the week. Or running related. I don't know. Yeah, I don't have a worst run of the week because I was trying to be a good runner. Athlete and go to the gym to do some rehab or prehab on Wednesday morning. I would have much rather had gone for a run or even a swim. A few of us do a swim squad on Wednesday mornings. Shout out to the Chilli squad. But yes, I was like, Oh, I only have time this week to do my gym strength stuff Wednesday morning. So I'll go do that and meet everyone else. For coffee afterwards, I literally walked into the gym, went over to the trap bar, um, pole, I guess you'd call it yeah, anyway. Bent down to place it on the ground and I've done something to my back. Like there wasn't even any weight on it. So I've literally just bent down to put it on the ground and then something twinged in my back and then I stood back up and tried to walk and I could barely walk so that happened Wednesday morning and then I rode to work. I thought everything would kind of be okay. It wasn't. I had to go home from work. I work in the hospital and there's quite a lot of walking around and bending and that kind of thing. If I hunched over and lent all the way across to my right side, then it felt okay. But it was just any movement aside from that. I've never done my back properly before. It is so debilitating. Yeah. So yeah, the last two days I've actually just been lying down. As you saw before, I can stand up straight now and I can walk straight back. Yep. Yep. So we're getting there anyway. That's not even a run. Do you know why it happened? Well, the doctor was saying she thinks, must have a, what did she call it? She didn't say weak glutes. She said a weak trunk. I'm like, okay. Anyway, so I've got to strengthen my trunk. Your trunk? Is that your core? Is that the whole? I don't, I was a bit perplexed by the whole thing. I think it's just the whole lot, the whole shebang. But anyway, hopefully I'll be running the next few days. How has your, headspace been? Yeah, I've really struggled. Yeah, I was talking to my mum about this, and, I think it's because I've just had a couple of things happen recently that then I kind of feel like I like can't catch a break in a sense, but then, yeah, I keep trying to remind myself it doesn't really matter, it's fine, which, I know it is, but yeah, being in pain is just not fun. It's so tiring as well. Yeah. Anyway, enough of that. What was your worst run of the week? Well, mine isn't, don't want to, I don't want to complain because I'm very grateful that I am running and feeling pretty good. Lovely. My worst run of the week was this morning. I actually was, Did you miss me? I was doing a session and, it was an enjoyable enough run. There was nothing bad about it, but I have only just been getting back into sessions as you know. And this morning I was doing a 5k tempo, so 5k at like effort, but not full blown effort. And I had in my head an idea of like the pace I'd be doing that was like. A fair bit back from where, oh, a bit back from where I maybe used to be, but felt like I should be able to do it. And I was just so far off it. Like from the first kilometre, the first few kilometres, I was just like, Oh my God, I'm nowhere near that. And it felt so hard. Yeah. And it's so, I forgot how like, I'm so excited to be back running, but I forgot How mentally hard it is when you're so much worse than you were a few months ago, pre injury, pre running break, whatever. Yeah. It's hard to kind of like give yourself a break a little bit and just be like, it's fine. You just constantly compare yourself to what you were like. And it's like very demoralizing. Yeah. A better mindset would be like, it's exciting because I know I can like, now you're Improve on that. Once you're in the build and you're feeling like you're improving every week, like that's really motivating. But right now I'm just like looking up at that and thinking like How on earth am I going to get there? How on earth am I going to get there? Did you do it with anyone? I did it with um, Edo. So that made a big difference. Sometimes I feel like if you're doing sessions and you're not feeling great, if you're by yourself you kind of get in your own head a little bit. Well I do at least anyway. It would have been so much worse by myself. And that's why I was saying it wasn't like a bad run, it was still really fun. I still beat Edo, so that's the main thing in a session, which is not a race, but, um, no, like by the end It is when there are boys involved. Yeah, exactly. That's it. By the end, I was warming up into it and feeling a little bit better. And so I was like, I'm going to try and get down to a bit of a better pace. Yeah. I was gassed by the end of it. So I probably didn't need to push myself that hard, but, um at least you started to feel better towards the end. Yeah. Yeah, yeah, yeah. That's actually true. We'll have to do an episode one day on post injury mindset and I'd love to speak to someone who has good strategies for the self talk in those kind of runs or, or just people who have been through it a bunch of times and can talk to that because it's brutal. Yeah. It's one of those things. Which we both have been through it a few times. We should be good at it by now. The main topic of this week is the pre run routine. So, what you do before you go out and start your run. Some of you may be surprised these even exist. Some of you might have yours down to a fine art. Pretty much everyone that we've spoken to has a different pre run routine. So we'll talk about a few different considerations within a pre run routine. We'll talk about fueling. So, what you should be eating to set yourself up for the best run possible. We'll talk about how you Physically set yourself up for a run. And we'll talk about Training your gut. Training your gut. To make sure that there are no Disasters. Yes. On the run. There's nothing worse. Very true. We'll talk about dropping the kids off at school before you go for a run. yeah, well basically, because basically the goal of a pre run routine is how you can set yourself up for the best run possible. And the way that we'll talk through each of these elements. is by walking through our own pre run routines and how we think about it. Yep. Yeah. And even our, how our own pre run routines have evolved over the years. Now that we're getting old. Yeah. No, just joking. Old and weak trunks. Old and weak trunks. Help. Yeah. So in terms of fueling, what should we be doing before you run? So, I mean, big disclaimer, not experts on this, but we'll talk from, I went and saw a dietitian about a year ago. He gave me a lot of feedback on my diet, so I can talk about that. And then we'll just talk about our own like learnings in terms of what we do. So the advice that I was given about running about eating before running is that. Mostly that you should do it. I never used to eat before I ran. No, neither. I always worried about, like, how that would make my tummy feel, and it just felt like more time, and Yeah, I was gonna say, I feel like I use that time to sleep, rather than, like, wait for the toast, Exactly. the bread to be toasted. Yeah, but, this dietitian basically had a massive intervention with me, being like, running before you eat, A, will make you feel much better in your runs, Wait, eating before you run? Oh yeah, and eating before you run will make you feel way better in your run, you will be able to train better because of that, and you're way less likely to get injured, and then you'll just feel way better throughout the day because you haven't gotten to a state of like energy depletion, not the technical term, but that's essentially what it is. Yeah, and the general advice that she gave me was if you're running for anywhere over than kind of 30 over. 30 to 40 minutes area, you have to be having some carbs at least. Like carbs were the key, the big piece of feedback there, carbs pre run. And then there's a whole topic there about like carbs during run, fueling during runs, which we'll touch on another time because that's just the whole area. But yeah, basically the key takeaway was it's incredibly important that you eat before you run for all those reasons. it does have implications for, How you should be training your gut before you run as well. Because the other reason you should eat before you run. From a training your gut perspective is before you race, you, you really should be eating before you race. And you don't want the first time you eat before you run to be on race day. So it's all about experimenting with different things. How soon before you run, should you eat? How much should you eat? What kind of things make you feel good, et cetera. Yeah. So yeah. So what kind of, what are a few kind of different options? Yeah. Yeah. Yeah. I think it's, I think it's all about carbs and it's about come back to one of our earlier episodes, we talk about, you know, different systems you can set up that will help motivate you to run. And so ideally it's something that you look forward to, for example, Vegemite, Zayos, no, or yeah, toast. I'm a big, big toast fan. I've recently been having, like a protein shake that has carbs in it. Oh, pre run. Yeah, and it's not, it's not super heavy on the proteins. Is that like milk based? No. No. Okay. No, it's a vegan one. Oh, cool. Yeah. I was going to say, I don't know if I'd be able to have it. Yeah, and it's good because I hydrate, I feel like I hydrate a bit as well. Yeah. so that's, that's fueling. Yeah. And what should you do to prepare your body for the run, Anna? as you probably know, like some runs just click and you feel smooth the whole way, whereas other runs for the entire run, you're like not really feeling it at all, but a good way to have the best possible chance to have a good run, a lot of research has suggested that the pre run activation exercise really helps, to not only prevent injury, but also to make your run as enjoyable, as possible and also get the most out of your run. So before you do a session, you're going to do a little jog warmup but I feel like what actually gets overlooked, I'm talking from my own, yeah, experience is yet the muscle activations, and this actually prepares your body for a specific set of demands that is to follow. and then those, these specific muscle groups help establish the movement patterns. so yeah, I never thought about it. Yeah. So getting a little sciencey, so research has found that by doing activation based exercises that are designed for a specific, muscle group will in turn reinforce. force the brain body connection, which will then mean that you're actually using the correct muscles when you do start running because they've obviously like woken up so much sense. Yeah. Yeah. So it's like, this is why people do like glute activations because you want your glutes to be far to be firing rather than like your hip flexors. So all in all, better do them and it's not as though you have to be a certain speed they help everyone and yeah, they're also a really good way, if you're coming back from injury, to make sure that you are coming back and using the right muscles to run. Yeah, and preventing injuries as well. Yeah, yeah, exactly. and when you say, activations, like what, what do you mean? What is, what are they? So yeah, so this is the thing that I find hard because I remember, I reckon pre this year, I've always been like, Oh, I should do them, but I don't really know what to do. I I should do them. But even if you don't have a band or any equipment, you can literally do it. if you're driving to wherever you're going for a run to meet a friend, you can get there like even two minutes earlier and just do a couple of exercises. So it's as quick as typing into YouTube pre run activations there are hundreds that come up. I've been using this one they've actually just developed an app called the forerunners app. Oh yeah. Yeah. They're amazing. Yeah. Heaps of like sequences that you can do. And it's got like pre and post and also would probably have a trunk stability on there as well. So anyone can do it. It will be beneficial no matter how fast or slow you are. So let's, let's talk about your prerun routine. Talk us through, what are you doing? How long before your run does your alarm go off? Well, I would say I've actually got it down to a fine hour. Yeah. Which this is also crazy. I feel like minutes in the morning are so much more valuable. Oh yeah. One morning minute is like. Yeah, like there is not one night that I'm rushing to get to bed. Yeah. Kind of thing. Whereas in the morning I will cut it so fine, to the minute that if anything actually goes wrong, there's no flexibility to actually still be on time. but yeah, I feel like my run routine in the mornings changed. I used to. have everything ready, clothes out, I always go straight to work from a run, had everything organized and would literally roll out of bed, brush my teeth, and leave. So I, would wake up. drive to the run, which, now that I'm saying that out loud, that's probably not that safe. But I'd pump some Taylor Swift or something in the car, and then once I got, to wherever we were going to run, I'd Yeah. Whereas, yeah, now I, I have really found a big difference in eating before running, in terms of the quality of the session, and then also how I recover from it. Oh yeah. So now I actually, I always wake up, 15 20 minutes before I start running. so everything's still ready the night before. Yeah. Like it's just like in the fridge. But yeah, I 15 20 minutes. Do you snooze your alarm? What do you do? Nah, I can't snooze. If I snooze, I'm not getting out. time for snoozing? Yep. And do you literally roll straight out of bed? Or are you on your phone for a few minutes? Nah, I pretty much roll straight out of bed. So, majority of the time, my partner Doesn't get, doesn't get up. Actually, I shouldn't say that. He does get up a lot. He's, yeah. Shout out to you Dave. But I'm always, I'm normally up earlier than him. So. I try to be as quiet as a mouse because I don't want to wake him up. So I grab my bundle of clothes and sneak out the bedroom door And then go down to the living room and get changed and whatnot. And then yeah put the toast on Then brush my teeth I know a bit random because you should probably be brushing after you have a piece of toast And then as soon as I get the toast down i'm like on my bike and go on So you roll straight into, toast into running. Yeah. One piece of toast. One piece of toast. And that doesn't, that never bothers you while you run? No, no. I think it used to, but, I think I've just sort of. You get used to it. Yeah. I literally, every single, every single running route, I know where the bathroom is. Cause I It's critical. It's so important. It's so, yeah. And I think it's not really spoken about. A few girlfriends and myself were talking about it today, and how, one of them was saying that they wake up half an hour earlier. Yeah. Before they run, purely just so they can go to the toilet. Yeah. Because they, like, need that time to, like, have a coffee. Get things moving. Get things moving. Yeah. Yeah. Whereas, yeah, I'm not that efficient. Like, I need, I need, you need some running. I need some running. Yeah. I need some bouncing along, but it's still, it's, I feel like it can take a while to get to the level of predictability where, you know, this is what I need. This is how much time I need. Yeah, yeah. Exactly. Yeah. You gotta, you gotta work to get there. To get a lot of like consistency. Your body knows, I'll get this food here, I'll start running and then it. You start to be able to predict it a little bit, which again, great for race day. Yeah, exactly that's my pre run routine. So no stretching. No stretching, no. I do wanna get better at this though. As I said before, the research that I've done over the last couple of days highlights the importance of, dynamic stretching, alongside the activations, it's good to do some dynamic stretching, which is essentially just moving while stretching rather than like statically, you're just holding one stretch in place. What about, mobility? Do you do any rolling or anything like that? Not really, no, but I'm trying to, I'm trying to be better. It's rookie. I know, maybe this is why I get injured a lot, but yes, I'll challenge myself before each run to do activations and a little bit of mobility I'll do it for three weeks once I'm running again, I'll do it each run for three weeks. Okay. Yeah. So episode seven. And I'll tell you if I, if I think it makes a difference. Yeah. Um, what is your pre run routine? I'd say definitely depends a little bit on what kind of run I'm doing. Yeah. But I like to leave at least 30 minutes. Wow. Yep. 30 minutes. 30 minutes I'd say would be the absolute minimum, even if I'm just doing like a 30 minute run. Yeah. Um. It's a lot of time. It's a lot of time. It's a, sometimes you're getting up very, very early. Yeah. Uh, but. So yeah, what do you do in the 30 minutes? Cause to me that sounds, that's so long. Yeah. Or 30, honestly, it's been more like 35 recently. Yeah. So similar to you, I've got everything set up the night before. Yeah. First thing I do, so it's all about optimizing. I don't like to eat too close to when I run, so I want to get the food in as early as possible. So I basically get up, I turn the kettle on and I put some toast on or I put some say, like grab some say or whatever and I'll start doing. While the kettles boiling again optimizing every every second. Yeah, I'll start Morning minutes. Yeah Honestly, they also go so fast the minutes in the morning. Oh, yeah And so I'll While my kettle is boiling I'll start doing My pre-run activations. Yeah. I always start with some band work. Yeah. Especially. And what do you do? I do, my auntie has given recently given me like all these exercise. My auntie, I have the same physio and, um, that physio gave my auntie all these like band exercises that all glute activation. Yeah. It's like, and a tiny bit of core. Yeah. Yeah. But it's, so it's basically like crab walks. It's I don't know how to describe them, but you're standing up with a band around your ankles and you're like pushing one foot outwards. Oh, okay. Yeah. Then it's like, um, some like wider leg squats with the band around my knees and like keeping the knees out. Yeah. Hip bridges. Or each for literally like 20 seconds each, like I'm not doing it for long, or maybe 30 seconds each. And then kettle boils, I normally have like a very small cup of tea, because I don't want too much water. Is that just because you really like the taste of tea, and it's warm? It's just because I love tea, and that helps me like, be excited to get up in the morning. So I'll normally, yes, have, um, some toast, some sayos, some cruskets, whatever I've got. This week it's been English muffins. Oh, interesting. Yeah, I don't know if they have gluten free English muffins, so you might have never partaken. Okay, so yeah, I do my band work, then while I'm eating and sipping on my tea, I often move into some foam rolling. Oh. Second part. It is, it has changed the game for me, pre run, it, I started doing it because when I was getting shin splints, I got given the advice of, um, roll your calves out because your calves are tight and they're pulling on your shin. So it's like quick thing to do before you run, roll your calves out. And then when I had ITB. pain. It was like, release your TFL, release your hip. And then I just started realizing, basically the premise behind rolling is you're increasing blood flow. And so it means that when you start running, there's already good blood flow in those tight areas. It's probably a terrible explanation, but that's how I think of it in my mind. It's logical though. And then if I have time, I do a little bit of stretching. Yeah. But just mostly like trying to open up my hips. Yeah, yeah. I feel like stretching is low priority. Yeah. And then it's like, she's on bathroom. Oh, okay, so you wait right until the end. Well, that's when I'm ready. Yeah. That's when I'm ready. Is this way too much information for our listeners? They did not ask for this detailed insight into our bowel movements. Episode 4, let's talk about but yeah, and then I'm out the door. pre run routine you know about? Oh, actually I found out something. This is rogue. Okay. Okay. Okay. Chloe, one of our running girlfriends, lovely girl, I was asking her about her pre run routine and she was almost a bit cocky about how quick she is. She just rolls out of bed. She's got a bit of smugness about her. Yeah, she's so smug. She's like, don't need a spring run routine. Yeah, yeah, look at me go. Anyway, she, yeah, yeah. Well, so she rolls out of bed, puts her running stuff on. Guess, guess what the one thing she does before her run? Bathroom? No. Brush teeth? No. She straightens her hair. No, she does not. She straightens her hair. In her pre run routine. In her pre run routine. Cause she, she claims that her hair is frizzy from the day before. That is fake news. And that is fake news cause let me tell you listeners who don't know Chloe. She's probably the most glowing girl. Skin, hair, everything. Oh, personality. Anyway, she straightens her hair. Wow! Revealed! I know! We found you out, Chloe. She's probably never going to tell me anything again. Oh my gosh, I'd be so, now I'm so interested into what, like, weird pre run. Yeah! Because they don't have anything unusual that they do. Yeah. You brushing your teeth pre food is a bit Is that just because you don't have time after? After, yeah. Do you put the toast on and then brush your teeth? Yeah. So it's a time optimiser. It's a time thing, I have a friend, Leash, who has been mentioned in every episode so far, often showers pre run. Showers? Yeah. What? Yeah, and she would be getting up so early. I don't know if she still does it in London. She probably does in the Weirdo. She just loves a little pre run shower. I think she's in no rush ever, Leash. Yeah, yeah. Great thing about Leash. And so she just would get up with plenty of time, just jump in the shower. So we'd be so interested, listeners, hit us up if you have any weird free run routines because now I'm Yeah, I find it quite interesting. One more of the Rogue. Okay. run routines. Actually, it's not that rogue, but it's just a bit sad. Maybe this is just an excuse cause he doesn't want to come run with me in the morning. He says that. The reason why he doesn't come for a run is because he has to get up an hour before he runs in order to go to the bathroom beforehand.. Maybe we do need to do an episode on managing this like going to the bathroom dynamic. Yeah and like how to do it. It's like an unspoken challenge with running. Yeah, yeah. And I'd be interested to hear if there is anyone else who has that almost like anxiety pre run of like, I've got to make sure I leave enough time. Well also, the gut brain axis works in the sense that the more stressed you are, the probably less likely you are to actually be able to go to the bathroom. Gut brain axis. That's silly. Yack chat. That's some, that's some silly yack chat. Anna, can you tell us about our weekly webin? Yes. So our weekly weapon is living in Antarctica at the moment. She's a doctor and she's just run a marathon in Antarctica. So she was just off getting the world record for it. Yeah, that is cool. I know. Anyway, so we've got Jesse on the line.. Hey, Jessie! How are you, Jesse? I'm really well, thanks. Yeah, we'll be out of it. Um, and us from? I am joining you from Antarctica at one of the Australian Antarctic Division stations down on this southern continent. That is so cool. And what are you doing down there? I am one of the station doctors here. I've been here since the end of October, and I am heading out back to civilization in March this year, Oh my gosh, that's so cool. so the reason why you are our weapon for the week is we've heard on the grapevine that you might have completed a marathon down in Antarctica recently. Is this true? It is true. It was an incredible day out, and I would highly recommend if anyone has the opportunity to try and make that happen. It was definitely a bucket list item for all of us who completed it on the day. So was it a, was it a formal, organized event? You weren't just kind of setting out to do one on your own? No, it wasn't a formal event. It was organized by a group of us keen runners here on station. So we've had a social run club here on station as a great way to keep people motivated and exercising and social connectivity while we are all here working and living for the summer. And for many of us, we'd always wanted to run a marathon here and so it was only a few days beforehand that we actually decided on our date and got planning. there's obviously a lot of logistics to, have a safe marathon undertaking in Antarctica. We put all of those together and got all the required approvals and, all five of us that started were able to finish, which was really special. Oh my gosh, amazing. That's so good. And how did you do it and what was it actually like running that far in Antarctica? Yes, so we marked out a 3. 8k loop, that we ran laps on, and the reason that we did that was that, we were doing it at a base that had a bathroom, had a warm shelter there. We had some tubs out that had drinks and snacks and some motivational music, and also as a safety point, like we were carrying radios, but having us all stick together and come back to that same sort of spot was to make sure that everyone stayed lovely and safe in the very extreme environments we get down here. And in terms of the weather and sort of the terrain that we were on, we were very fortunate. It was a lovely clear day. It was about minus ten degrees, only sort of five to ten knot winds. we had a nice day. Pretty firm surface that had just had a few centimetres of snow overnight. So our calves definitely felt it next day. Yeah. But as far as weather conditions go, it was pretty perfect down here. So what shoes did you wear? I didn't actually bring any running specific, or like any snow specific trail shoes. But I just had, my Hawker speed coats on and, uh, they did the trick. That's amazing. Would you do another one? Definitely, I would definitely like to have a crack, I would just like to say that I would 100 percent recommend more training and everything before doing this off yeah, yeah. I can imagine though, being down there, it'd be hard to get training runs in without probably, driving yourself a little bit crazy. Yes, definitely. And so a lot of us end up running on the treadmill here. also once again, with safety being in Antarctica, there's station limits, which are areas that you're allowed to. go or move around station, this is probably a silly question, but when you talk about the safety measurements that you need to, have in place, what are the main dangers? Is it the change in ice or is it animals or getting lost? Yeah, great question. There's a few different things. So, obviously the coldness, first, so it's always, even in the middle of summer here, it's usually well below zero. there's often winds, which makes the wind chill factor of the air temperature a lot lower. the weather can change really dramatically here. so the day might start off clear and blue sky, but could end in a complete blizzard and whiteout. People can get lost very easily, depending on where on the continent you are. There might be, uh, like crevasse fields or other sort of landscape dangers or changing terrain that could make things difficult. And then I guess the impacts, if you have any of those, or if you were to get injured off station. I guess we're all here to try and support the science that happens here and if you get lost or injured and a search party has to come out to look after you we've only got a small volume of people and vehicles so then everything else on station. Could be affected, that's certainly a lot more considerations than we need to think about when we're setting out for a run in Melbourne. It's so, it's so impressive. If you have any video footage from it, we'd love to see and we'll, we'll share it with the listeners. Yeah, that would be great. Oh, I was just sending some things through to you guys. Yeah. Thanks so much for having me on. No worries. Well done and yeah, good luck for the rest of your time down there. Oh, thank you thanks. Bye. Okay. Running wreck of the week. Anna, what have you got for me? So I, I've gone a little bit off track this week. I've got a running wreck and a fun fact. Okay. If I'm allowed. Uh, yeah. Okay. Cool. All right. So which one would you like first? I'd like a fun fact. Fun facts. Okay. If it's a good fun fact, it can be a new segment. True. Fun running facts. Fun running facts. So my fun fact for this week is, America to pick their Olympic marathon team, they have one race. So yeah, yeah. The trials. Anyway, so the American Olympic trials were on last weekend, in Orlando, Florida,, so out of the field who was like partaking in the Olympic marathon trials, there were nearly two dozen mums in that race. And is it hard to get into the race? So it's really hard to get into the race to get in. You have to, I think they've low, you have to run like a crazy time. I think it's like under two 40 or maybe even a bit faster. Oh my God. Yeah. And so that is already, you're an elite athlete. Yeah, exactly. Anyway. So out of the top 12, place getters in the women's race, five of them. Yeah. We've got to do some sort of investigative piece on why a mom's so good at running. I know. And, also it's just so inspirational because I feel like, when I was a kid, there was a whole mentality of when you became a mom, everything else fell off to the wayside, but I just find it so inspirational. Five of the top 12 were all mums. That is, that is wild. So, that's a little fun fact. Powdered the girls. and my running rack comes from listener Indie This Week. And she said watchless runs, which watchless runs, so what you do, I mean, self explanatory really, leave your watch at home. Talk us through it. Go for, I don't know, however 20 minutes, if it's 40 minutes. How do you even know? I guess maybe plan your route out beforehand. Yeah, I guess. Or yeah, I mean, it doesn't really matter. I know that one of my friends, she'll still take her phone and just run. She'll set like a 15 minute timer kind of thing. Yeah. And so then it will just beep at 15 minutes and that's when she turns around. Isn't it crazy that like five years ago, all of our runs would have been watchlist runs. And now it's like, I can't even fathom. I'm like, how would it be on Strava? How would like it be on? How's everyone going to know? How would I track it with my, you know? Yeah, exactly. Maybe we should challenge ourselves to do a watchlist run. Next week if you're running. Yeah. Hopefully I'm touching wood. Yeah. Yeah. Me too. My head. Yeah. Um, actually I've got another rec. Sorry. Oh my God. She's gone. I've gone crazy. Um, So, as you know, I'm dog sitting at the moment, um, a really, really cute Aussie shepherd who I am in love with anyway, yeah, yeah. I'm plotting a way that he can stay with me forever. This is from listener Monique where she's recommended to get a dog, to get a dog, yeah. Just in general, well, just in general, she said, which I've never really thought about, but it's so true, you need to go out and take it for a walk probably twice a day, which means you're actually getting out of the house, if you want to go into running, get a dog, get a dog. Easy. Great strategy. Yeah. What is your running rec? This is a great tip from listener Matt, which is, if you're doing a session, which when we say session we're talking about a kind of faster run, it might be an interval run, it might be a tempo run, his tip is, program the run into your watch beforehand. I only started doing this In the last few months. And it is so, so useful. So let's say, I'll give you an example, break it down for you. Let's say, Am I looking a little confused? Let's say you're doing five, 400 meter. Yeah. By 400 meters. Yeah. With, a one minute jog in between each of them. Yeah. Normally, I'd be, like, looking at my watch to be like, okay, I've done 400 meters, so I'm checking it, like, every 50 meters, I'm just kind of monitoring it. And then I'm checking again, recalculating my head, Oh, yeah, sorry, I know, I do this every week. Yeah. Yeah, you go into the training. Part of your Garmin. Yeah. And then you go workouts. Yes. And then you create a workout. I need create it. You do it all there, then you transfer it across to your watch. Yeah. And then when you hit start, you select that workout and then it'll beep at you to tell you. So you, it completely changes the session experience from having to like, I was having to literally check it all the time. Yeah. I love that rack. Very handy. Probably a little more handier than, and a little bit more easy than getting a dog. Well, yeah, we like to provide a range of options for our listeners. And as we're learning, there's no bad recommendations because your sports bra, phone and sock in sports bra, it's gone viral, I would say. It's so funny to me that people are listening to that and being like, oh my god. That is so, either that, they're being super supportive. Or they're sending it to their friends being like, Take a look at this nut off. Some people are like, uh, have you heard of a running belt? You frickin moron. Yeah, yeah. Yeah, no bad tips, really. Frickin All right. I think that's about it. Thank you so much listeners as usual. Remember to, find us on socials. Instagram, Cheeky Run Club, Cheeky Run Club, we'd love to hear some feedback before episode's in, what are you liking, what do you want to hear more of, it's been so awesome to hear from so many listeners so far, so jump on, give us a follow. And let us know what you think. If you can, please like us on please on Spotify or iTunes, wherever you listen to the podcast. it makes a big difference for us and our self esteem makes us feel really good. Yeah. Yeah. Just wanted again to say thank you so much for everyone who's listening to us. We are having so much fun and we can't wait to be in your ears next Monday. Happy running. Happy running. Bye. Or resting. Or resting. Happy trunk exercising. Actually, Dan Badarillo gets up like an hour beforehand. Okay, you dropped your voice like no one else can hear you. Does he? Why? So we can go to the toilet. Frickin moron's not a swear word, is it? No. Good to check, though. Good to check, yeah.