Cheeky Run Club

Back to our roots

• Anna Coldham

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Hi lovely humans!

After a big few weeks and topics on the pod, we’re going back to our roots for today’s episode.

We discuss the best way to breathe when you’re running, the importance of mental and physical preparation before a race, and catch up on our backlog of running recommendations!

We’re also very excited to share that we’ve launched our Substack, which will discuss all things women’s health, podcast recaps, blogs, product reviews, and so much more.

LINKS:

·  Read our first Substack post – ‘How To: Ignore Your Body’

·  Check out our post that ended up on the wrong side of Instagram

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.

Phoebe audio:

Cheeky Run Club recognizes that every day we live, work, and run on Aboriginal land.

Anna audio:

Welcome to Cheeky Run Club, the social Welcome to Cheeky Run Club, the social running podcast and community for your everyday amateur runner. Hello, Phoebe.

Phoebe audio:

Hello, Anna.

Anna audio:

and hello, listeners.

Phoebe audio:

we are going to be deep diving into a listener question about breathing whilst running. Plus I have a listener question from myself as a listener to Anna, which she doesn't know about yet.

Anna audio:

tried to

Phoebe audio:

did. Paul was like, anyway, um, I could do some prep for that question. I was like, no, no. I wanna hear, I, I think you're gonna have some really good intel for me. And finally. We have a backlog of running wrecks and anti Rex

Anna audio:

Mm, we do. We do. So we're gonna give those.

Phoebe audio:

We are. But first of all, as always, we'll kick it off with our best and worst runs of the week. Anna, I want to hear about your worst running related activity

Anna audio:

And this is such a bad thing to start on. My worst running related activity. This is really gonna dam the mood early, but we're, it's only up from here.

Phoebe audio:

Was it everyone judging you really hardcore for feeding a cake that your dog had licked to your family members?

Anna audio:

No, I didn't care about that.

Phoebe audio:

I

Anna audio:

I would do it again.

Phoebe audio:

Oh my God,

Anna audio:

No,

Phoebe audio:

even my parents literally like, that was such an interesting episode that we did, I think on enhanced games and the first thing they wanted to talk about was Anna, I did not, she did not wipe a cake with a cloth.

Anna audio:

I just wanna put on the record it was anyone that wasn't my immediate family. I wouldn't do

Phoebe audio:

them. Okay.

Anna audio:

Okay. But given it was my brother and my sister-in-law and my husband.

Phoebe audio:

Patterson. Oh.

Anna audio:

Oh my gosh. Oh, not now, Phoebe. now. no. My worst, I've had a bit of a rough few days, so I'm gonna say that my worst running related activity was not doing anything at all because as you know, I still can't run all. cause my hip saw and I was just in a really big funk yesterday and I. Kind of barely left the house, didn't really do anything, and that does not, help at all, which in hindsight makes sense. Anyway, I just wanna suggest that if anyone is feeling like they're in a rut or they're just really struggling for whatever reason, Go for a walk, even if it's for five or 10 minutes. today I haven't really done much, but I at least walked head this morning. And even just getting that fresh air was just so much nicer. And then you see a few things and you kind of, yeah, distract yourself. really nice.

Phoebe audio:

a podcast.

Anna audio:

Record a podcast. So. Leave the house. That's your first run. Oh, that's my first running my gosh. I should've said that one for later. Anyway, gimme your worst running slash running adjacent activity.

Phoebe audio:

mine was, a Pilates class. Mm. I did a hot mat class at Core Plus, which we love, which we love Core Plus. It's such Pilates,

Anna audio:

but you're about D it.

Phoebe audio:

no, I normally do the hot strength. I did Hot Mat this week, just'cause the timing worked. And normally Hot Mat is more focused on single leg. There's

Anna audio:

mm-hmm.

Phoebe audio:

Stability staff, which is all really good and really But what I forgot is it can also really focus on core. And I think I might have the weakest core of all.

Anna audio:

in, in all of the land,

Phoebe audio:

Yeah. I just feel like core is something that. I lose so quickly. I'm not doing anything core in the gym because I'm just focused on big muscle group or maybe, which is that, maybe that's core as well, but I'm basically just focused on chin-ups in the gym these days. Literally, my gym is all like shoulders and back.

Anna audio:

which you never use.

Phoebe audio:

No. Which

Anna audio:

I would say the trunk quite important.

Phoebe audio:

Yeah. Well, I never do call work anymore, which is really bad. But it meant that, this Pilates class was all core and so many side bridges and I was struggling so much and now I've had two days of doms in my tummy,

Anna audio:

In my dummy

Phoebe audio:

two days of tummy doms. So I just reminded everyone do your core. But yeah, that was my worst. I really didn't, I found the class really too and I just felt so annoyed at myself. I'm like, you did this to yourself. You haven't done a

Anna audio:

Yeah,

Phoebe audio:

six months.

Anna audio:

It is annoying, isn't it? Yeah. Yeah. That was a bit like me. you can only blame

Phoebe audio:

yeah. Yeah. Oh, I have no one blame by myself. what was your best running related

Anna audio:

Mine was the swim this Wednesday. Got in early because, my husband Dave had to leave early. And we have started doing this thing in memory of one of our special friends, who just thought everything was The coolest ever and was just everyone's number one hype man. so at the end of each session we do 50 meters of butterfly, which everyone hates, but I kind of love it'cause we are kind of like, he would love

Phoebe audio:

Oh.

Anna audio:

that. so I swam three Ks, which I haven't done in. So long.'cause normally I kind of like max out at two Ks or so. and I felt so tired all day.

Phoebe audio:

I bet like a long

Anna audio:

best part of it was normally I have to try to hype people up for the butterfly at the end Anyway. I had stopped swimming and then I look and Dave was three quarters down the did it off his own

Phoebe audio:

Off. Oh, Dave.

Anna audio:

I know. It was so good. anyway, so

Phoebe audio:

I love, I love that tradition.

Anna audio:

Yeah, it's fun,

Phoebe audio:

so fitting. And what a nice thing, just to make sure every swim you, you guys remember?

Anna audio:

exactly. and then we got coffee after, and one of our girlfriends, Nicole, who's just recovered from knee surgery. She ran, for the first time in nine months with people she was saying. So a couple of them joined us after. It was just good vibes.

Phoebe audio:

is so nice. I I saw in the straw was that everyone's went around with Nick.

Anna audio:

Yeah, and she so, she's honestly goals. She is just over 50. She has five kids, she. Is an absolute trooper and yeah. Had a full, did her ACL had surgery, has been gunning it in the gym and now she's back running with all the girls. And I wanna be like her when I'm older. Should we

Phoebe audio:

her our weekly weapon?

Anna audio:

Yeah, weekly weapon. Right here. Nicole

Phoebe audio:

Yay. Go next. Yeah, I agree. She is. She is. Absolute goals. Oh, great to have you back, Nick.

Anna audio:

Great to have you back, Nick. Um, what is your best running related activity? Or run,

Phoebe audio:

Yeah. Well, yeah. This might be the first run mentioned in our notable runs week. Yes, it was actually. My session this morning,

Anna audio:

Mm.

Phoebe audio:

which is Friday today, and so I had my longer session. I've been doing these sessions, or this is the second time I've done it, which I've never done before, which basically it's a progressive session, so it's 20 minutes at marathon effort, 10 minutes at half marathon effort, five minutes at 10 K effort, five minutes at 5K effort. Oh my gosh. That's really hard, but effort, not pace. So it

Anna audio:

so you're just getting a bit harder each time.

Phoebe audio:

You just try to get harder time. Pretty much. And it really, the way I'm thinking of it is first 20 minutes should feel super sustainable. Yeah. Yeah. And then the last 20 minutes obviously gonna get harder and harder. not that I've executed that well, like both times I've done it. I've gotten faster each time, but I've been working really, really hard. Yeah. Okay. Anyway, this morning it was really windy. you know, classic Melbourne morning, winter, dark and cold and wind windy. And, but we were having this discussion on the warmup about, being mentally tough session. And I, funnily enough, earlier this week I'd had a conversation with a friend where we'd been talking about mental when running. And so in the warmup, I was doing it with Carly and we were kind of talking about, let's try and practice being mentally tough even when we're into the wind. It's a much longer session than I've been doing. I haven't been really been doing long sessions all, so I knew that I, you know, I'm not sick anymore, but kind of coming off the back of it. So I was like, I'm gonna need to try and be mentally And then I just had to keep that really front of mind while running. I was like, this session's about practicing pushing through, feeling discomfort of being like, that's okay. Keep pushing through discomfort a little bit and. there were some parts of the run that were really hard, you know, I headwind to Alba Park. It can get really Yeah. And a few times when I caught myself thinking negative things, I actually thought oh, Anna would love this. as in I feel like you love pushing yourself

Anna audio:

into,

Phoebe audio:

you were doing heaps of sessions. I just know. you, how much you thrive off that challenge and that oh, this is hard. And I'm

Anna audio:

yeah. I kind love the adverse weather. Yeah.

Phoebe audio:

Yeah, I

Anna audio:

Because I'm is gnarly.

Phoebe audio:

exactly. And so I was thinking to myself as I was like running the wind. I was like, Anna would just be thriving right pushing through. So that was actually really nice. I don't know, thing for me to come back to and be like, Anna,

Anna audio:

Yeah. Yeah. Enjoy the, the yeah. Yeah. Oh, good. I'm glad I help in a little way, even though I wasn't there.

Phoebe audio:

in own little work. But yeah, it was kind of, at the end we were kind of talking about how it, it was a good session from the perspective of proving to yourself okay, it was hard, breathe through it. there was definitely a point when we went into the first of the five minute effort, so, is 10 K effort. And I I felt like a lactic going through my body and I was like, oh, I'm, I'm not gonna be able to keep up with Carly. Like, this is too hard. And I was like, no, just Breathe through it. And a few minutes later I was feeling fine and I could kind of hold the pace

Anna audio:

going.

Phoebe audio:

yeah, it was a nice little proof point. Yeah.

Anna audio:

And you guys got through it.

Phoebe audio:

got through it,

Anna audio:

hoo.

Phoebe audio:

Got it done. that was really good. Yeah.

Anna audio:

Lovely. Alright. Should we get into the listener question of the.

Phoebe audio:

Before we get into our listener questions, should we talk about the substack?

Anna audio:

We shall. So this week we launched a new media platform.

Phoebe audio:

we did,

Anna audio:

We did.

Phoebe audio:

which is very huge.

Anna audio:

It is huge. And you wrote a amazing article, that was posted to our substack on Wednesday.

Phoebe audio:

Yeah, I think so. Yes. It was Wednesday and we're gonna try and post something every Wednesday. The article came about, well, I don't know if article's the right word. Blog, I guess came about because I was trying to look back using my Aura data and I. Strava data to understand looking at the last year or so and the lead up to getting my iron infusion, like trying to understand if there were like signals that I been listening to that I missed out on, and I was sort of journaling about it and then I ended up writing out the timeline and then it ended up in this blog, which it's funny, we talk about heaps of personal stuff on the podcast every week, but this felt really

Anna audio:

Really personal. Yeah. No, especially I feel like it's different when it's in writing. It It's very

Phoebe audio:

It's very final. I agree. but anyway, the point of the substack, it's not just gonna be a running substack.

Anna audio:

Yeah. feel like just women's health in general. Yeah. Yeah,

Phoebe audio:

yeah. That's the idea. So if you have a look, we do, our first kind of, blog post that we've got up is talking a little bit about why we're gonna talk more broadly about women's health. what kind of things we're gonna be talking about on the blog. So we'll do everything from, we're gonna do episode recap so unpack the topic of the week. We'll do, product reviews and recs and we'll trial and review kind of products in the health and wellness space. We're gonna do blogs like the one I just spoke about where we kind of. Overshare talk about our insights and lessons. We're gonna get you guys to write in with things like health confessions, Rex questions. We can all have a chat about it. And then general tidbits, fun fact, what's the latest that's happening in the health and wellness world, whether that's new research or you know, a cool new marketing campaign that a sports brands doing.

Anna audio:

exactly. So please subscribe, describe,

Phoebe audio:

Subscribe. Yeah, it's on our, on our Instagram in our bio. It's now one of the links is to our substack. and the good thing about Substack, if you haven't used it before, is it's a amazing community platform. So we didn't wanna go down the Patreon route, we didn't wanna pay wall, anything. Anyone can look at Substack, anyone can jump on, comment, engage in So jump on, check it out.

Anna audio:

Jump on. Tell us what you think. If you have any suggestions or things that you'd like us cover, let know.

Phoebe audio:

about. Otherwise, the next post will be in your inbox next Wednesday, so subscribe me too.

Anna audio:

Um, Should we get into the listener question of the week? Yes.

Phoebe audio:

This is, I don't know over the months how many times we've been asked a really similar question to this.

Anna audio:

I agree. And I feel like we've always avoided it'cause we have never really done given it time to like research and Yeah. Actually know how to do it.'cause it was just something that kind of comes naturally I guess once you've, run for ages, you almost, maybe not comes naturally is probably the wrong word, but you kind of, it's just a subconscious thing that you forget that you have to do

Phoebe audio:

Well, we should say what it is.'cause I feel like everyone,

Anna audio:

that might work. The question was how on earth do you breathe whilst running?

Phoebe audio:

Yeah. And I feel like the first few times we got asked this question, I agree. I think we're both like, oh, maybe people are just trying to run too fast. But. We've had enough questions and variations of it now that we thought it was worth looking into. And turns out it's actually, there's actually a skill to it. Yeah. And it is actually super important. yeah. So why is it important to think about why you breathe, how to optimize your breathing when you run?

Anna audio:

So most of our energy comes from our breath, not our food or drink, which

Phoebe audio:

actually that alone,

Anna audio:

interesting fact done.

Phoebe audio:

okay, I'm interested.

Anna audio:

so when your breathing's inefficient, it places extra stress on the cardiovascular system resulting in fatigue, setting in faster, controlling your breathing when running is so important,'cause it can also reduce stress and anxiety, and help your muscles stay relaxed and strong and ensuring that, the adequate bloods play is going to them. So why do we struggle feeds?

Phoebe audio:

Yeah, I actually feel like there's kind of two elements to this as assuming you're not just running too fast. So when looking at just trying to optimize the way that you're breathing while you're running, there's the controlled verse, uncontrolled breathing. So we're gonna talk about how to focus on controlling your breathing and why that's specifically controlled breathing is really important. and as you said, when your breath is out of control, it's almost like a cycle where you're panicking. You are

Anna audio:

Yeah. Yeah. And you almost start to start like hyperventilate.

Phoebe audio:

But then the other thing is, which I actually had never really thought about, is a lot of people when they're running are breathing from the wrong spot. And that has massive impacts for the efficiency of how well you're able to like convert that oxygen to energy, which as Anna said, most of our energy's actually coming from our breath. there's a lot of optimizations you can get from, this. So as we learn, most people are. Breathing from, essentially they're like neck and shoulder muscles and they're using them as their primary breathing muscles. So the easiest way to think about it is higher up in your sort of. Whereas what you want to be trying to do is thinking about breathing from your diaphragm. is the opposite of a stress breath. It's a, um, deeper breath.

Anna audio:

Yeah. Yeah. feel like it would be good to practice. At home before you actually run to sort of know what you're even if you're lying down, if you are practicing breathing in real, we're like kind of doing it now,

Phoebe audio:

Yeah.

Anna audio:

but

Phoebe audio:

a little breathing exercise?

Anna audio:

if you are, if you breathe in

Phoebe audio:

in really

Anna audio:

deeply and kind of like push. Your out. Oh my gosh. And as you said, relax your shoulders and everything. You can actually feel the difference in, between that and just like that shallow breathing that you Well, I

Phoebe audio:

using like your throat

Anna audio:

Yeah, exactly.

Phoebe audio:

So we, we did look at, strategies that you can use to improve the efficiency of your breath, and definitely one of them is. Is practicing that diaphragmatic breathing, so practicing that, literally just putting your hand on your stomach. Like we all probably know how to do it. We just, I mean, speaking for myself, I've never like practiced it before, not in a running context. And one of the tips we saw online is actually part of your warmup should be just a minute of like. Breathing with your hand on your stomach. that you can really get the right muscles activated. Which makes complete sense like we've spoken about warming up being an important way to activate the right muscles. Well, yeah. You wanna activate the right breathing muscles as well.

Anna audio:

yeah. You know what I actually think would be a great exercise because I've been using, remember in last season we had Izzy Hume on the pod and she suggested using the app Healthy Minds. I've been using that when I just go for walks and they do, they kind of talk you, especially in the intro parts, they talk you through breathing and how to do it, and they're. So, so supportive in the sense if you forget or get distracted, just like come back to it. But kind of everything stems from your breath and I've even been practicing it walking and it does make you way more conscious of what you're doing. So I feel like going onto to healthy Minds, even if you just do a couple of the intro ones to learn what it Yeah. If you were doing that when you are running, I think it would be so helpful just to be super aware of how you're breathing. Yeah. Oh my gosh. They

Phoebe audio:

full of them. You

Anna audio:

even got to the part where we,

Phoebe audio:

Oh, that's, um, yeah. That's a great, that's a great wreck.

Anna audio:

Mm. So another one is nasal breathing. So firstly to do that when you are not running which is like breathing through the nose, out through the mouth. And you can also practice this when you're jogging really slowly. When you start to run a bit harder, it just becomes too hard. Definitely do not recommend, but it's a good way to kind of like slow or just be super conscious about your breathing. Once again,

Phoebe audio:

it down. Yeah. I like that. then. The other kind of methodology in terms of improving it is looking at breathing patterns and controlled breathing.

Anna audio:

I

Phoebe audio:

say that I,

Anna audio:

what

Phoebe audio:

I said to you and our friends leash and no, um, when we were traveling together

Anna audio:

our Spanish and London

Phoebe audio:

yes. Our London correspondence when we were all in Spain together last year, before Berlin Marathon, I said. That when I did sessions, I liked to time my breathing with my footsteps. And I remember,'cause we were all in, we were literally all in a car together driving to the beach. And you all laughed at

Anna audio:

means

Phoebe audio:

and we're like, L why? Who does that? And I was so embarrassed. I like, oh my God.

Anna audio:

for context. I was imagining you with every step be like, each step. And I was like, gosh, that is some heavy, hard breathing.

Phoebe audio:

Oh, that makes sense because I remember you saying that sounds really far, fast breathing.

Anna audio:

like, that would be so hard to every

Phoebe audio:

step in and out. I do it in session, so I am breathing hard. But I love doing let's say Breathe in two steps. Breathe out. Uh, and then if I, when I'm puffing more, I'll go two, two, but I would always try and keep it at two, two, and it's such a quick cue for me to check in on my breathing and keep it really Controlled. Yeah. Um,

Anna audio:

I feel like that's helpful, particularly when you start to go faster in a session or you all of a sudden. Can feel yourself, your breathing rates increasing and you almost get a bit overwhelmed. Yeah. It's a good way to bring things back. And I've never done the rhythmic breathing, as you But even just more so the controlled thing of taking a few deep breaths and

Phoebe audio:

Yeah. Resetting.

Anna audio:

I can do

Phoebe audio:

Yeah.

Anna audio:

yeah. but yeah, we've done a bit of research on it and everyone backs you.

Phoebe audio:

this. I

Anna audio:

So it helps your foot turnover be strong and also to help your body stay relaxed, allowing you to run with more power and efficiency even as you fatigue. so It is so good.

Phoebe audio:

I mean, we spoke at the start about how, working on your breathing when you're running can help with stress and anxiety reduction and muscle relaxation as well. And that all comes from controlled deep rhythmic breathing. Obviously, as we said before, trying to breathe more deeply and using your diaphragm versus the kind of higher chest muscles. All of this helps get you in that sort of steady state. so yeah, I don't know. I feel like my wreck here is

Anna audio:

Another wreck. another wreck.

Phoebe audio:

Another is try at the next session, focus on linking your, not even just session. So session as I said, maybe you could try three and two out or two and two but then. In easy runs, we found something online that was saying how you should practice, increasing the steps between each breath.

Anna audio:

Yeah.

Phoebe audio:

Yeah. You know what this reminded me of when I was just, when I was reading it, is I remember when I used to come swimming with you. You guys would do breathing yeah. Drills.

Anna audio:

stroke. Yeah, yeah, yeah.

Phoebe audio:

Every, no, not every stroke.

Anna audio:

Oh, no. As in like, sorry. Every, every certain number of

Phoebe audio:

Yeah. And,

Anna audio:

and you'd have to, you have to relax and not try to swim as fast in order to be able to do it properly because

Phoebe audio:

you guys can do 10 strokes without breathing or more even. right? Did I make that up?

Anna audio:

Yeah. About that. I

Phoebe audio:

Oh, I feel like you could do so many, but, whereas I had to four and I would be absolutely panting, but I think it kind of makes sense that you would wanna do that in easy running. just slow down your breathing and work on your efficiency and Everything becoming a bit calmer

Anna audio:

Yeah. Yeah. And I guess just to summarize and finish it off, not only performance wise is gonna be beneficial, but it'll also just feel a lot more natural and running a much nicer and enjoyable experience. Yeah,

Phoebe audio:

I agree. Wait, can I ask a question before we finish it off? Yes. Should we talk about nasal strips? So nasal strips. Yeah. So basically these are, they kind of look like tiny band-aids. And you put them on your nose, over the bridge of your nose and attach on your nostrils.

Anna audio:

and what are they meant to do? Help you

Phoebe audio:

they open your air supply in your nose. And the ones that we have were sent, they, are asleep specifically, but people run with these

Anna audio:

Yeah, yeah. I've seen people. Yeah. So,

Phoebe audio:

you haven't tried them before I thought. I thought now might be a good time to do a live on air test because I don't know about you, but I've seen these all over social media. I've tried it and I'll tell you what I think after you've tried Okay.

Anna audio:

Maybe what we can do is at the end of the episode, come back to this I'll wear it for the entire episode.

Phoebe audio:

Yeah. But I wanna hear your initial'cause. Have you seen the social media videos? Everyone puts'em on and goes, oh my God, I can breathe. Oh, okay. Alright. I.

Anna audio:

Let's not seen Okay. You ready? Yeah. What, and this is meant to make you feel better.

Phoebe audio:

Initial reactions.

Anna audio:

Yeah. Yeah. It, it s it so it makes me feel like I'm in a constant flare of nostrils.

Phoebe audio:

I'm flaring little bit.

Anna audio:

They're so flared and I can't put it back down.

Phoebe audio:

Can you, I should have worn just so really hurts to take

Anna audio:

Oh, no. I, I can't feel much. I

Phoebe audio:

can't feel much. You

Anna audio:

know what I would say?

Phoebe audio:

Maybe

Anna audio:

just the flaring of the nostrils, but there's definitely more air that's going in.

Phoebe audio:

Go. it

Anna audio:

I feel like It does feel clearer than it

Phoebe audio:

okay. That's good.

Anna audio:

Yeah. But I'd say it's quite uncomfortable as

Phoebe audio:

well. Okay.

Anna audio:

Okay.

Phoebe audio:

Because I couldn't really notice anything. But I, I

Anna audio:

think it's clearer.

Phoebe audio:

can notice something. okay. That's good. I think that if you have, some people do struggle to breathe through their nose, people have kind of a slightly more obstructed passageways, and so if that might be you, then I guess you could give them a go. Yeah.

Anna audio:

Hit She'll give you one.

Phoebe audio:

I have my question for you, which you had the chance to prepare for, but I was thinking about it actually from a couple weeks ago and I was like, I really wanna know what Anna thinks about this. And so the origin of this question. It slightly links in with what I was talking about in my best run. The origin of this question was a couple weeks ago, I did a 5K around a track.

Anna audio:

Yeah. And it was raining.

Phoebe audio:

And it was raining. And it was raining and actually didn't really talk about it on the pod.'cause I think

Anna audio:

yeah. But we just know that it wasn't your worst run.

Phoebe audio:

wasn't my worst run. it was totally fine. But, I found it really hard to motivate myself. I running by myself for most of it. It was rainy. I hadn't been feeling, you know, super well prepped for it anyway. I really struggled to push myself. Yeah. And I sort of finished and felt like, yeah, that was fine, but I didn't,

Anna audio:

but

Phoebe audio:

I just couldn't push myself into that zone

Anna audio:

No, I get that.

Phoebe audio:

and I was wondering, what proportion of running success for any individual you think is down to their physical fitness? Versus their mental ability to feel uncomfortable and sit in that,

Anna audio:

that is a hard

Phoebe audio:

question. Yeah.

Anna audio:

well, I would say the latter is more important because it doesn't matter how physically fit you are. if you are not able or willing to push yourself at all, you're never. Actually going to see the results in a sense, I would, I would say that is number one. And then your physical fitness becomes second.

Phoebe audio:

I mean, don't you think That's so interesting that we spend so much time

Anna audio:

training our bodies,

Phoebe audio:

our bodies, and yet I would say, yeah, I feel like when I look back on races that I've done well and not well often the ones I haven't done well in have been the ones where. A, I worry that I kind of feel like it's too hard and I'm like, this is too hard.

Anna audio:

Yeah.

Phoebe audio:

need to slow down. I can't do it. You know, I, almost mentally get in my own Or the races that I have done well, I've had really, positive self-talk, obviously, which makes total sense. Yeah. Like, that's

Anna audio:

I will say though, I think the more that your fitness increases, the easier it is to push yourself in the sense that. You have practice of doing so. If you're physically fit, because you've obviously been training hard and we've spoken about it before on the pod, but the more that you do hard things, the more you can do, I feel. Yeah.

Phoebe audio:

But even that Carly and I were talking about this almost exactly after the session this is I feel like when I have a good session. I tell myself, oh, that's good. That's another tick ticked box for physically I'm getting a bit stronger, but I never really reflect on that was a really good session for me mentally. yeah, like I'm not as, I'm just not conscious about and I don't like set that intention pre-training or which I feel like I agree. I kind of take it for granted that it'll just happen. If I'm doing sessions, then I'll just get a bit mentally tougher, but I actually don't know if I get

Anna audio:

I feel like I have known people that are so physically, talented, but they're just not very good at. pushing And I feel like it leads to not necessarily I, I don't mean just poor race outcomes, but I feel like training as well.'cause you know, if sort of pulling out of sessions or not completing them or in races, like there's always a reason for something. To go wrong. That's why a lot of the time I don't really like excuses and stuff for races'cause there's always things that go or there's always a reason for whatever. obviously sometimes they are, way more valid and well, sorry, are valid. But yeah, I don't know. I just, I reckon that is like way more important than physical fitness.

Phoebe audio:

Yeah. I feel like we should do more episodes on getting mentally pushing through mental

Anna audio:

Yeah.'cause I also think as well, I wonder if you reflect on the races that you can't be, well, that haven't done well. if you were physically fit then, but if you're not in a great mental head space for it, it really matter. You could be as fit as Jess whole. But if your mind's not in it, you're not gonna do that. Well,

Phoebe audio:

yeah, I agree. No, I, I, I do agree with you and I feel like. wanted to ask you'cause I actually feel like you are someone who is really good at finding that place of discomfort and being like, this is okay.

Anna audio:

is, yeah. I always, I remember, this triathlete called Emma Snowsill, who was my hero growing up. She won gold in Beijing in the triathlon at the Olympics. And I read this article about her when I was really, really young and she used to say that she was relieved when she started to feel pain or feel tired because it meant that she was in the. Right spot. She used to sort of like get nervous when she wasn't feeling tired,

Phoebe audio:

Yeah.

Anna audio:

like when she started to feel tired, she just talked about how much she embraced it.'cause she that that was her space. And I always think of that'cause like whenever you're tired you kind of embrace it'cause you're like, oh, welcome. this is meant to be happening. and then you almost at work as a team, you and the tiredness, which kind of sounds stupid now that I've

Phoebe audio:

No, I, I really that. That's such a different way of thinking about

Anna audio:

Yeah. Rather

Phoebe audio:

feel like

Anna audio:

trying to push it away it's gonna

Phoebe audio:

Yeah. That is so true. I feel like often in a race, if I really am struggling, I'll be like, oh no. struggling. Versus being like, this is an inevitable

Anna audio:

should be, yeah.

Phoebe audio:

Yeah. That's okay. Yeah. Interesting.

Anna audio:

Good question.

Phoebe audio:

you.

Anna audio:

Thank you.

Phoebe audio:

Let's get into our wrecks of the week. So my first wreck.

Phoebe:

I have, I have a cracking running wreck. Are you ready? So this running wreck Is, you know, it's been very cold recently, really cold. I've been struggling running in the cold. Tights. They're a bit annoying. I find tights quite annoying. I don't really, I own one pair and they ride down constantly. Yeah. I do wanna invest in a new pair of tights, but they're very expensive and I need to figure out my perfect fit. Mm-hmm. I got a tip. You don't need tights. You need Vaseline.

anna:

Oh,

Phoebe:

so the tip

anna:

oh,

Phoebe:

the tip is, yeah. They're the kind of two reactions that people give me. The tip is wear your shorts. Cover your legs in one person said Vaseline. The other person said just any moisturizer will do so I just use my normal leg moisturizer.

anna:

okay

Phoebe:

Pre-run doesn't have to be Vaseline. I reckon Vaseline would be even more but I use quite a thick, QV moisturizer It was amazing. Really?

anna:

Oh

Phoebe:

god. It, my legs felt warm from walking out the

anna:

is crazy. It is

Phoebe:

is genuinely crazy. And I

anna:

so, I, so it traps the heat in or something.

Phoebe:

insulating. So I could feel I hadn't rubbed it in properly I could feel immediately, the bits that weren't covered quickly rubbed it over, really I ran into the sunset

anna:

Golly gosh, I think you've clocked it. That is

Phoebe:

running wreck.

anna:

Oh wait, I don't run at night

Phoebe:

that is, if that's not a good running wreck, I don't know what is, but yes,

anna:

That is, honestly, that's probably, I mean, I haven't used it and I haven't tried, I do have a bit of an issue with rubbing Vaseline on your legs. Only because I feel like that petroleum jelly is so hard to get off. Like you have a shower and it's still there. Yeah.

Phoebe:

Yeah. moisturized

anna:

No, but moisturizer different. is it Yeah. Have you? Yeah, like I just, I just think of Vaseline.'cause I always used to wear it on my neck and everything from wetsuits and it would still be there a day later. and then

Phoebe:

that's

anna:

clothes would be getting all greasy.

Phoebe:

you'd have to Yeah.

anna:

then they stain actually.

Phoebe:

Oh, really? Yeah. Okay. Well you can just use moisturizer. You don't have to use

anna:

use Vaseline. Okay, cool.

Phoebe:

Okay. That's okay then

anna:

no, I love that.

Phoebe:

everyone. If you are cold, give it a go. Send a photo in. Yeah.

anna:

Yeah. We wanna see your moisturized

Phoebe:

see your moisturized. Warm, warm legs.

Anna audio:

And

Phoebe audio:

And do you have two wrecks as well?'cause we can go one for one.

Anna audio:

I do. My first wreck is to get a cup of tea, get some chocolate, open up Instagram, search cheeky run club, and go to our most recent post, read the comments. They, there are like over 100 comments to read. They are. Crazy. We have clearly gone on the wrong side of Instagram and people have just been

Phoebe audio:

we're getting

Anna audio:

majority of the time. the comments are saying isn't actually related to the video at

Phoebe audio:

to the, to give the context. The video is about it's a clip from the Enhanced Games episode last week. our mistake definitely was putting in a video with Joe Rogan in it. Mm-hmm. Um, that Instagram saw it thought, I know exactly who loves Drew Rogan videos, and it somehow ended up in a corner of Instagram. Women don't. Black women playing sport? Pretty much, yeah. And it's just the most insane, it's just,

Anna audio:

a lot of the time the people commenting I don't think they've even listened to what we've said because

Phoebe audio:

No.

Anna audio:

in the clip. We're essentially in a way on Joe Rogan's team, we were saying how crazy that the founders hadn't thought of it, but everyone's seen women comment on something Joe Rogan said, and then I feel like just run with it thinking that we're saying something bad about Joe, is comical. Anyway, my favorite comments. Okay. Okay. Women are secondary when it comes to sports.

Phoebe audio:

I remember that one.

Anna audio:

Women suck at sports. They're worse than school. Boys. Stop pushing this nonsense. No one watches it because it shocks. And a couple more. I seriously cannot imagine being as dumb as you two.

Phoebe audio:

What about the one that was like, imagined being married to those two?

Anna audio:

Oh, I see this.

Phoebe audio:

That's pretty funny. I wanted to send

Anna audio:

Dave. What's it like?

Phoebe audio:

Oh

Anna audio:

Anyway, so

Phoebe audio:

what is it like?

Anna audio:

have a look. It'll entertain you for a good two minutes. if you are like us, you might go on the wavelength of, whoa, that's kind of ridiculous to, oh, this is actually kind of making me feel sad to, oh, I'm a bit angry to back to being. This is kind of

Phoebe audio:

that is the journey that we've on. We were literally, there was one night, I think it was Wednesday night, and we were both sad. We're both

Anna audio:

I know. We

Phoebe audio:

know what to

Anna audio:

Can they stop. It's

Phoebe audio:

And then we both woke up the next morning, we were like,

Anna audio:

oh, okay. Yeah. We do not care.

Phoebe audio:

but anyway, we did the first one we responded to.'cause we were like, oh, how funny is

Anna audio:

Yeah. We'll create, yeah. A hundred comments

Phoebe audio:

now, no. We've been overwhelmed. But anyway.

Anna audio:

Anyway, that is my wreck. What is yours?

Phoebe audio:

okay. My next wreck is, it's a cooking wreck. so I've been making overnight oats. Nice. And I just wanted to, this is something that I have felt intimidated by my whole life. I don't know why. I think I thought it was

Anna audio:

they're pretty scary, those

Phoebe audio:

Yeah. Yeah. I just think, I thought

Anna audio:

especially at

Phoebe audio:

kind of hard and. it sounds like a lot of effort, don't you reckon? Okay.

Anna audio:

Nope. But.

Phoebe audio:

So for those, for anyone who hasn't tried them before, basically all I do now is I have a container I pour in the moats.

Anna audio:

Sorry, sorry, I can't believe you are walking people through it, but go on, go I'm

Phoebe audio:

If anyone thinks complicated, but I add in, milk cheer seeds and. sometimes I put in some cacao nibs'cause they crunchy. Sometimes some coconut, sometimes some cinnamon. Like you can really get creative with it. Mix, mix, mix. Put it in the fridge and then in the morning you take it out and you can add in some fresh fruit, some muley, some Yep.

Anna audio:

I would know all the

Phoebe audio:

I've been doing all the above. It's literally delicious and it just saved me so much mental energy when I finished my runs being like, oh, what do I gotta make for breakfast? Am I gonna cook some toast or whatever? She's like, pull it outta the fridge. there. I reckon my time. remember when we did the episode with Jess Rothwell and she was telling us there's not really a protein window so much, but there is a carb window, try and get your carbs in. I reckon I'm getting my carbs in way sooner. Yeah. So for anyone who's been intimidated by overnight oats. This is your sign.

Anna audio:

And also for anyone who doesn't like oats or is unable to have them, do exactly the same thing with Wee Bs or gluten-free wee Bs.

Phoebe audio:

Oh, that's right. Wait, why you use gluten for

Anna audio:

Yeah.

Phoebe audio:

Do you have another wreck? I do.

Anna audio:

do. This is for actually not just injured people, but anyone that is the slightest bit interested. Go to a spin class that is a proper spin studio rather than a gym that has them on the side. They are so hard and they are so good. I've been going to this place called BoDean Ride in Melbourne, and I love it. I have not got my heart rate up that high in, what, nine months? Wow.

Phoebe audio:

Wow. So It's, properly like a workout.

Anna audio:

it's a proper. Workout and you feel really good after. and it's kind of a fun time as well. The room is pitch black. There's tunes going. The instructors are

Phoebe audio:

weird vibe in the morning, first thing in the morning?

Anna audio:

No, I haven't found it. I thought it might Yeah. But it's actually pretty fun. Yeah, really good. that is my second and last wreck of the episode.

Phoebe audio:

Oh, I think we've given so many wrecks.

Anna audio:

All right. I think that's it for today's episode. I think

Phoebe audio:

that's it. That's

Anna audio:

That's been a very fun talk through a lot of suggestions,

Phoebe audio:

I feel like we were talking about, we were talking about when we were prepping for this ep, we're like, we just need to get back to our roots.

Anna audio:

Yeah, I know. It's been a bit

Phoebe audio:

close to the sun.

Anna audio:

too. It's too hot in here.

Phoebe audio:

I know, I feel like we went from oh my God, Justins and Grace team, that was the highs. And then we really, we did the episode on, enhanced games and that obviously came back to bite us in the post, as Anna mentioned. So this episode, we just want to come back to just a classic cheeky episode. I hope you've all enjoyed it. Yes,

Anna audio:

Yes. And we can't wait to be in your ears next Monday. Bye bye.

Phoebe audio:

I'm gonna put, I'm gonna A SMR of opening up the nose drip and putting it on Anna's nose. We get this.

Anna audio:

this bit. Okay.

Phoebe audio:

Okay. So,

Anna audio:

I'll put this, make you're on camera. Phoebe's just reading instructions'cause she's forgotten what to do. Nose, clean and dry. I think so. As clean and dry as it'll ever get. Phoebe's taking the tape off and Sorry, she just flick me. I just

Phoebe audio:

you

Anna audio:

got my nose. I'm just really making sure it sticks. Okay. You ready? Yeah. What, and this is meant to make you feel better.