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Online Running Coaching

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Online Running Coaching with Operation Move - Runner in a field

Blog

Am I too sedentary? 7 strategies to improve your movement outside of training

June 16, 2020 //  by OperationMove

It might seem like an odd question to come from people who run regularly, but it's not as uncommon as you might …

Am I too sedentary? 7 strategies to improve your movement outside of trainingRead More

Category: MovingTag: cross training, moving, neat, recovery

Save Yourself

June 12, 2020 //  by OperationMove

How comfortable are you in your own skin? A question that's easy to ignore or shove under the rug or cover over with …

Save YourselfRead More

Category: Personal

Podcast: Episode 128 – Take some of the structure out of your training, but get the same results

June 11, 2020 //  by OperationMove

If you are like anyone I am coaching, you have been wanting to change up your training in this period without …

Podcast: Episode 128 – Take some of the structure out of your training, but get the same resultsRead More

Category: PodcastTag: mindset, podcast, training

Podcast: Episode 127 – The Year of Mini Goals

June 4, 2020 //  by OperationMove

This week I have company! Kirsten is back and we are catching up on all things post-home schooling apocalypse, the …

Podcast: Episode 127 – The Year of Mini GoalsRead More

Category: PodcastTag: goal setting, mindset, podcast, running, training

Podcast: Episode 126 – Why We Run

May 15, 2020 //  by OperationMove

When you strip back all the trappings this is what you are left with . . . When there aren't any races . . . When there …

Podcast: Episode 126 – Why We RunRead More

Category: PodcastTag: podcast, running, training

Podcast: Episode 125 – “Hey Mama, you seem tired.”

April 24, 2020 //  by OperationMove

  Things your kids say to you as your escaping, I mean leaving the house to go into the back office   I …

Podcast: Episode 125 – “Hey Mama, you seem tired.”Read More

Category: Uncategorized

Podcast: Episode 124 – Running local? Here’s how to adapt your training.

April 16, 2020 //  by OperationMove

    If you are in lockdown, this episode is for you!     It is probably different depending on what state …

Podcast: Episode 124 – Running local? Here’s how to adapt your training.Read More

Category: PodcastTag: podcast, running, training

Podcast: Episode 123 – I’ve lost fitness, speed and endurance. How do i trust the process in my comeback?

April 10, 2020 //  by OperationMove

  I got this listener question awhile ago, and it seemed very appropriate this week   Who hasn't lost a bit …

Podcast: Episode 123 – I’ve lost fitness, speed and endurance. How do i trust the process in my comeback?Read More

Category: PodcastTag: comeback, injury, podcast, running, training

Podcast: Episode 122 – Wait, what just happened?

March 24, 2020 //  by OperationMove

It's hard to even wrap your head around everything that has changed in the last three weeks since I recorded a …

Podcast: Episode 122 – Wait, what just happened?Read More

Category: PodcastTag: podcast, running, training

Podcast: Episode 121 – No Runners Don’t Hate Running

February 22, 2020 //  by OperationMove

Or how you can manipulate data to sell the story you want . . . Strava released data from surveying 25,0000 runners. …

Podcast: Episode 121 – No Runners Don’t Hate RunningRead More

Category: PodcastTag: mindset, podcast, running

Podcast: Episode 120 – Sweet Talking Your Way Out The Front Door

February 13, 2020 //  by OperationMove

Getting out the door is the hardest part, isn't it? I think everyone has experienced in no matter if you are new to …

Podcast: Episode 120 – Sweet Talking Your Way Out The Front DoorRead More

Category: PodcastTag: mindset, podcast

Why eating ‘healthy’ or ‘clean’ won’t get you the results you want

February 11, 2020 //  by OperationMove

"I eat so healthy", she says. And it's true, she does. About 5 years and 40kg ago, I would have been confused …

Why eating ‘healthy’ or ‘clean’ won’t get you the results you wantRead More

Category: Food

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On YouTube

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My secret for loving long runs
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How to create a run-specific cross-training plan when you aren't running
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Why your running (or new habit) motivation falls off a cliff after 3 weeks (and how to fix it)
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Creating the bubble and the environment for the change you want in 2021
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How to build an aerobic base when you are new to running
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Adductor raises
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Who starts a training log when they have a stress fracture? ME
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Ultra Race Romania but in Geurie
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Plan, Train and Adapt with Nicole Avery
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How to improve your running with more ownership of your sessions
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Running in 1 Hour - Maintaining your running fitness in lockdown or when you are just short on time.
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Resilience for Runners - Hip Release and Activation
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When different, not more is what makes you better
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127. The Year of Mini Goals
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126. Why We Run
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On instagram

opmove

Running Coach 🏃‍♀️ and Operation Move Podcast 🎙
@runfastergear and @athiaskin ambassador
Transform your Run.
Learn to Run 🏃‍♀️ April 12th

Zoey Dowling || Running Coach
No one listens to you about your long run elevatio No one listens to you about your long run elevation like a cat and a latte.
The birthday extravaganza continues #thisisten The birthday extravaganza continues #thisisten
I bought these shoes (the @nikerunning Invincible) I bought these shoes (the @nikerunning Invincible) from @therunningcompany_adelaide and because small business is awesome, they emailed me to ask me for my feedback and I thought as well as replying I’d do a review here too!

It’s not a fast shoe, but a shoe I absolutely love for easy and recovery runs. It’s pop and energy return just makes them more fun. I feel like it’s sweet spot is up to about 15km, beyond that I’d probably pick a different shoe. 

Because the foam is kind of squishy I like it best for flat runs or gentle hills. 

I think Nike are getting a whole lot better in the toe box and this feels more generous than some of my other options too. 

I’m very neutral but I feel like if your tendency is for your foot to roll a bit then this isn’t going to work for you, you need to be landing in the middle of the shoe to get the benefit of the wider platform. 

But I think my favourite thing about them is with the energy I get back I feel like my posture is better thought it the run.
Wearing a happy birthday Rosette. Reminded me of w Wearing a happy birthday Rosette. Reminded me of watching Nuzzle and Scratch with alpacas who got fired every week for doing an awful job but were also rosette obsessed. 

Anyway we’ve come a long way, baby.
Don’t let a stressful week detract from the fact Don’t let a stressful week detract from the fact that once it stops raining (finally!) it is the most amazing time of the year for running. 

12km rolling hills at an easy effort level this morning while I was listening to the @strongerbyscience podcast. 

It’s Friday, about to head into study break so I can start making some progress on my essays and it’s the day between birthdays so I do t have to make anyone a cake today 😉
Someone has a birthday today and I guess I do too, Someone has a birthday today and I guess I do too, in some ways. 

Ten years ago a midwife told me I was 4cm dilated and I thought I don’t think I can do this. But then they got a second opinion and I was 10cm and ready to push. She was tiny (6 pounds) but there has never been anything small about her. 

She was an escape artist as a toddler, and now she feeds me cheesy romantic lines off YouTube, but mostly her big love is her big sister.
If you are going to get up before 4am to make sure If you are going to get up before 4am to make sure your gym session and your 15km run happens, you best believe I’ll be making sure I’m in full matchy mode.
Me pre-covid: 2-3 workouts every week. Me now: wh Me pre-covid: 2-3 workouts every week.

Me now: what?! I’ve got a workout this week? 😜

Pretty wet out there but a great way to kick off the week of a lot of adulting. Like seriously a lot. Calling plumbers, getting the car registered, two kid birthdays. TWO. 

Nothing like a hard session to make yourself feel so much more capable of everything else before you. 

#workouttuesday #fartlek #marathontraining
Can confirm doing a workout at the gym in a mask i Can confirm doing a workout at the gym in a mask is about as pleasant as it sounds 🤣

But at least the company is good!
I saw a fun meme which was to list your full name I saw a fun meme which was to list your full name by its meaning. I don’t have a middle name because my parents said one name was hard enough. 

Anyway my name by meaning is

Life, Warlike. 

And man, it seems like a war sometimes. 

But I get to go out and be my full self so I’ll take that.
Once again, paying the rent on my leisurely mornin Once again, paying the rent on my leisurely morning start. It’s quite a nice time of year for afternoon running, except there are far too many dogs awake and you hope they are fenced but you never really know if they are chasing you behind a fence or if they are just chasing you. 

15km today for what was supposed to be a mid week long run but got pushed back because life’s been happening at warp speed. 

Starting to feel pretty smooth even uphill which is a nice feeling 💜

#midweeklongrun #runningaustralia #operationmove
As distance runners we are conditioned to always h As distance runners we are conditioned to always having more in the tank, always holding something in reserve. Never redline. 

And mostly that leads to intelligent pacing and great training. 

But sometimes you just need to go all out, be fearless and see how deep the well is. 

The gift you get at the end is knowing there was nothing left at the end. You get to leave everything out there with it. All your anxiety, all your passion, all your anger, all your joy, all of the parts of yourself that you compartmentalise to make them acceptable. It’s all out there. 

But they aren’t jumbled anymore they are clear and sharp and vivid and you can pack them back up and know who you are.
Oh look! More rain. Something new and different fo Oh look! More rain. Something new and different for us 🤣

And a return of the run-crossfit-run sandwich. 

Run 20 minutes

Crossfit we had 10:00 of 1 deadlift @ 75kg, 1 back squat @ 45kg and each round the reps go up by 1. I got to the rounds of 6 by which time it was getting spicy 🌶 🔥

Then I ran for an hour. 

Got a bit wet, but now I only have to worry about where the three breakfasts are coming from
Views from #longrunday. Not pictured: me slugging Views from #longrunday. Not pictured: me slugging it out because it was rough going after having run last night. That’s okay, sometimes it is just a grind. But the view is nice.
Had to take a detour because apparently three days Had to take a detour because apparently three days without rain isn’t long enough 😜
When you thought it was a genius idea to not run i When you thought it was a genius idea to not run in the morning so you could have coffee with mates and now it’s 5pm and you gotta pay the rent 😜
The decision not to run before doing the #crossfit The decision not to run before doing the #crossfitopen 21.3 and 21.4 was a good one 😜

I’ll run later. Meanwhile 90 squats was more than enough!
“Do not try to save the whole world or do anythi “Do not try to save
the whole world
or do anything grandiose.
Instead, create
a clearing
in the dense forest
of your life
and wait there
patiently,
until the song
that is yours alone to sing
falls into your open cupped hands
and you recognize and greet it.
Only then will you know
how to give yourself
to this world so worthy of rescue.” 
- Martha Postlethwaite
An appropriate t-shirt metaphor for doing a presen An appropriate t-shirt metaphor for doing a presentation on why women were historically deemed unsuitable for some sports. 💪
No better way to settle the nerves (uni presentati No better way to settle the nerves (uni presentation today) than a 15km run to meet the sunrise ☀️
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