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Learn To Run

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Why your running (or new habit) motivation falls off a cliff after 3 weeks (and how to fix it)

Creating the bubble and the environment for the change you want in 2021

How to build an aerobic base when you are new to running

Adductor raises

Who starts a training log when they have a stress fracture? ME

Ultra Race Romania but in Geurie

Plan, Train and Adapt with Nicole Avery

How to improve your running with more ownership of your sessions

Running in 1 Hour - Maintaining your running fitness in lockdown or when you are just short on time.

Resilience for Runners - Hip Release and Activation

When different, not more is what makes you better

127. The Year of Mini Goals

126. Why We Run

#123 I've lost fitness, speed and endurance. How do I trust the process in my comeback?

Key Workout Threshold Repeats

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On instagram

opmove

Running Coach 🏃‍♀️ and Podcast 🎙
@runfastergear and @athiaskin ambassador
Get $50 off @tracksmith {codes in link}
Learn to Run 🏃‍♀️ January 18th

It's a thing right? You start off so well, and the

It's a thing right? You start off so well, and then things just kind of fade bit by bit and then all at once.

This is definitely the number one thing people talk to me about when they start Learn to Run.

In this episode of the podcast I'm talking about why this happens and what you can do to be rocking that new habit of yours many months into the future. And somewhere in there I wander into getting a bit vulnerable about quitting alcohol.

I apologise for the audio quality. I can't use my podcast microphone because the kids have stolen my mouse. Trust me, the two things are connected.

{link in bio or podcast on your favourite podcast app}

It’s all about the story you tell yourself. Th

It’s all about the story you tell yourself.

This morning I got up early enough, but I had a coffee, sorted out some intro stuff for a new run club member and had another coffee, played with the cat.

I could have said something negative to myself about how I’m incapable of getting out the door without an epic level of procrastination but instead I said ‘enjoy these late starts while you still can with holidays’.

I drove down to where I was running and it was quite warm (no surprises!) I could have talked myself out of the workout, or told myself off for leaving it so late, or told myself how much it was going to suck because it was hot and humid. Instead I said to myself ‘this is good, muscles will be nice and warm for fast running. Heat doesn’t slow you down when the workout is under 30 minutes.’

At a certain point there was some construction on the footpath and I had to pause to go around. I could have said ‘this workout doesn’t count because I’ve had to pause in the middle of it’ but instead I said, ‘you’ve had a bit of extra recovery - you can blast through these last two intervals’

Tell yourself a good story, and you’ll believe it.

Beginnings are liberating, if you allow them to be

Beginnings are liberating, if you allow them to be. New newsletter now out. You can check it out and subscribe via the link in the bio.

It can be tempting to think new is better, when of

It can be tempting to think new is better, when often it’s just new.

Easy to do this with training too! When results are slow coming and improvements seem incremental or flat - the immediate gratification part of your brain wants to change EVERYTHING. Which leads to two problems one is a lack of consistency which is what is going to lead to where you want to go. And worse, even if some things do improve if you’ve changed ten things you can’t possibly know what worked.

There is a place for making changes, and testing out things one at a time. But not if it’s because really you are just looking for a short cut or a magic bullet: there isn’t one.

I’ve absolutely been guilty of this with shoes! Always looking for the perfect easy run/long run shoe even though I already found it. This time instead of trying out something new I bought a new pair of my old faithfuls and am reminded that the only thing I need to do is pray they never stop making them.

I might be biased but the best part of yoga is the

I might be biased but the best part of yoga is the nap at the end.

The biggest mindset shift I had was a few years ag

The biggest mindset shift I had was a few years ago.

I love running, so I never thought of it as a punishment, but I did think of food as a reward. Some of it is so ingrained. Do hard things - get your metaphorical cookie at the end. Your prize!

And you know for most of us I don’t think it’s about food at all! It’s just how our parents expressed love and care when we were little and it’s socially often how we celebrate. I still remember the special meals I got made when I was sick, or the breakfast that was made for me during HSC exams.

You can forget it’s not the food that is the reward, it’s the connection to people who love you.

Anyway I was about 6 months or so into nutrition coaching and I had my lightbulb moment: how can something be a reward if it makes me feel like crap and takes me away from my goals? So that day I celebrated by buying new shoes instead of a doughnut 😜

But like everyone, I slip back into old habits when things are stressful and I forget those things I learned.

It’s good to be reminded that rewarding my body is about feeling good everyday, not just in a moment.

When you aren’t quite sold on this whole back to

When you aren’t quite sold on this whole back to work business yet.

Also one of the pitfalls of coming back from a weekend away is now I apparently have to make my own coffee. WHAT?!

If you are also looking to get organised, I have a few tips

🌟 Write down daily, weekly, fortnightly, monthly and long term tasks, this helps to make room for all the things, not just the immediate ones.

🌟 Schedule in buffer space around things so you don’t throw out your whole day if one thing goes long. Not to mention you need to not be ‘on’ or have every second scheduled.

🌟 Be willing to troubleshoot! If somethings not working, chances are it’s not you it’s just something isn’t working for you or something is getting in the way.

🌟 Do schedule things that are for you like running or lifting or yoga or wherever it is. You are important too, not just the things you do

For every husband who has ever looked at the activ

For every husband who has ever looked at the activewear collection and wistfully said ‘but when will they make stuff for men?’

PRAYERS ANSWERED! Thank you @runfastergear

There are so many things you can remember about a

There are so many things you can remember about a race, so many things that make it important or personal or purposeful.

Rarely any of those things are times or PBs, but without them, you wouldn’t get some of those parts of the experience that you do hold close.

#runningcoach #runningcoaching #runningcommunity #runningaustralia #womensrunning #womensrunningcommunity #operationmove #opmovesisterhood #resolutionrun #brisbanerunning #5km #5kmrun #runnersofinstagram #runningmotivation #trainingmotivation

Breakfast of champions 💜

Breakfast of champions 💜

Oh hello #podcast world, I am back! And in this ep

Oh hello #podcast world, I am back! And in this episode I'm talking about how to set yourself up for a positive mindset when you are looking at any changes you might like to do this year and importantly how there are so many things that you can work on to make it easier on yourself that are outside of the I did it vs I didn't do it domain.

Creating an environment and being willing to adapt your context is huge.

{on your favourite podcast app or link in bio}

On track to crack 50km this week! This build back

On track to crack 50km this week! This build back has been a lot slower than I would have planned for myself - but that’s why we have coaches right? To stop us from doing stupid ass shit 🤣

I’ve got a full week of daily mobility, yoga and meditation under my belt and I’m feeling the benefits in a big way, so the challenge will be to keep that ball rolling when I’m back at work.

You say that like time is a challenge. It’s not. Spending too much time on my phone is the problem that leads me to *think* that’s a challenge.

So I’m going to work on that.

Could have used some flippers out there for my tem

Could have used some flippers out there for my tempo run this morning!

If you find it hard to get going for hills or intervals or tempo runs or wherever it might be that makes you feel a bit run-averse my tip is to take it down a notch.

Struggle with hills? Start with a really gentle incline or do 8 second efforts to start with.

Dislike tempo? Make it slower, something that is just a teensy bit above easy or do intervals so you are only doing a minute of tempo running at a time

Hate intervals? Start with 30m, take loads of recovery.

The important thing is to get yourself into a headspace where it can be fun for you and that takes lots of little steps so next time you want to do it.

Nothing should happen before coffee but sometimes

Nothing should happen before coffee but sometimes Deadlift day and mid-week long run do!

That’s okay, there’s double coffee at the end!

You always feel like you’ve gotten off on the ri

You always feel like you’ve gotten off on the right foot when your Monday starts with a run. Even when you are running in humidity soup.

It’s just about that time where everything returns back to real life and it’s no longer the post Christmas haze but kids are still on holidays so I think I’ll hang onto it for as long as i can!

I don’t know about you but I often don’t notic

I don’t know about you but I often don’t notice I’m out of shape until I’m about 6 months down the road.

You add in COVID and a 2 month injury and it’s not surprising.

But it can be challenging when it feels like a long road back, you know? I do know that as a coach it’s awesome to be reminded what beginnings feel like.

And you just start with what you know: do the work, do the recovery to support the work.

One of those things is getting back on the macro counting train to begin a fat loss cycle. I don’t find extra weight has any real impact on running performance, but it does have an impact on how I feel.

What it comes down to is change is hard, staying the same is hard and you have to choose one.

For everyone starting out on new goals or getting

For everyone starting out on new goals or getting back into running or starting a running program for the first time: just remember you can’t ‘fail’ as long as you are still giving it a go.

Only one of us has to work on our mobility. Rece

Only one of us has to work on our mobility.

Received a cue of: feel your hip flexor release

Me: How we laughed, my hip flexor hasn’t released since 2010.

I was asked about Learn to Run and I poured my hea

I was asked about Learn to Run and I poured my heart into what I wrote in the hope that whoever reads this might take a chance on becoming who they were always meant to be.

Learn to Run starts on the 18th January.

opmove.com/blog {or link in bio}

Who doesn’t like going out with a bang? We had

Who doesn’t like going out with a bang?

We had King Kong at the gym this morning which is 3 rounds of 1 *really* heavy deadlift, 2 muscle up progressions, 3 heavy power cleans and 4 handstand push up progressions (for me that’s pike push ups).

And after that I seriously thought about moving my fartlek run to Saturday and swapping it for an easy 5km.

But I thought what would future Zoey want to do - the workout you skipped or the easy 5km?

So I did the Fartlek and just used the most nurturing version of my inner voice to get me over the line.

Your inner voice is something you often don’t think about. It can be hyper critical or even cruel but it can also be a great encourager and tell you what you need to hear. It’s usually an amalgamation of your parents voices, your teachers, people you’ve internalised.

But you get to change it too. Your coach can also become part of your inner voice which is why it’s such an amazing thing.

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