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🎙️ Can runners really have it both ways - mileage and strength? In this episode, Rochelle dives into the endurance side (run load, economy, hills, drills, long run structure) while Kate breaks down the strength science (capacity, tendon and bone health, plyos, eccentric prep, smart scheduling).

Together, we show how these two worlds don’t compete — they complete each other. From injury prevention and performance gains, to hill resilience and weekly planning, we break down how load and capacity marry up in the real world.

We wrap it up with some rapid-fire myth busting:
💥 Does lifting make you bulky?
💥 Should you ever strength train on rest days?
💥 Is soreness the sign of progress?

This one’s all about building the runner who can go the distance - stronger, faster, and more resilient.

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🎙️ This week, we had the privilege of having Craig Alexander, a three-time Ironman World Champion, two-time 70.3 World Champion and humble family man share his journey from professional athlete to life after the profession. He discusses the challenges of transitioning from a competitive sports career, the importance of maintaining a balance between family life and training, and how the pandemic impacted his routine. Craig emphasizes the significance of community, connection, and giving back through charitable work, while also exploring new ventures in businesses and supporting young athletes. His insights provide a refreshing perspective on life after sports, highlighting the joy of staying active and involved in the endurance community.

Code for 15% off Training House - PRRUN15

https://traininghouse.shop/

00:00
Introduction to Endurance Royalty

02:53
Life After Professional Sports

05:38
Transitioning from Racing to Family Life

08:20
Finding Purpose Beyond Competition

11:04
The Impact of the Pandemic on Athletes

13:52
Maintaining an Athlete's Identity

16:42
Exploring New Avenues and Opportunities

19:31
Involvement in Charitable Work

22:24
Creating a Supportive Environment for Athletes

25:17
The Role of Mentorship in Sports

27:53
Future Endeavors and Projects

35:05
Supporting Athletes: The Importance of Community

41:19
Training House: A New Venture

44:52
Life Beyond Sports: Finding Balance

46:38
Quickfire Round: Insights and Favorites

54:10
Inspiring Athletes: Lessons from the Field

56:35
Balancing Family and Sport: A Personal Journey

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Would you trust your next PB to a $12 pair of ‘elite carbon shoes’ from Temu? 👟😂 In this week’s Runversation, we go full guinea pig - ordering budget-friendly (and slightly terrifying) running fits, trying them on, and giving our brutally honest reviews.

Then we shift gears into recovery: (17:50) what actually helps, what’s just Instagram noise, and which myths need to be binned once and for all.

Fun, fashion (if you can call it that), and facts, all at conversational pace. 🎧

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In this episode of Runversation, Rochelle and Kate take on a classic runner’s debate—treadmill running versus outdoor running. We break down the key differences, explore the common myths (no, the treadmill isn’t “cheating”), and chat about why your watch never quite matches the numbers on the treadmill.

We cover:
1. The five biggest differences between running indoors and outside
2. Why your watch and treadmill don’t agree
3. Popular treadmill myths—and the truth behind them
4. How to make treadmill training work for you without losing outdoor fitness

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🎙️This week we unpack all the excitement from the Sydney Marathon weekend with special guest Sharon Johnson.

From the buzz on the start line to the finish line emotions, we dive deep into the moments that defined this year’s race.

In this episode we chat about:
🏃‍♀️Sharon’s Sydney Marathon experience and reflections
🌏The race’s growing reputation on the global stage
🧠The mental and physical challenges that marathoners face
🏆What did Rochelle win?

Whether you were out there pounding the pavement, cheering from the sidelines, or planning to take on Sydney in the future, this episode brings you inside the marathon magic.

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This week on Runversation, we sat down on the couch with none other than Phil Gore. While wearing pedi foot masks (yes, really!), we dove into his incredible ultra-running journey, his unique foot care routine, and his deep love for running. Of course, true to Runversation style, we went off on plenty of random tangents too.
A mix of laughs, insights, and stories you won’t want to miss—this episode is as real and raw as it gets.

Links to Phil's go-to's:

https://squirrelsnutbutter.com.au/

https://creeperssocks.com.au/

https://tarkine.com/

Foot masks: https://scholl.com.au/products/scholl-expertcare-pedimask-triple-oil

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In this episode of Runversation, we dive into taper week - the part of training that drives runners a little mad. Rochelle and Kate unpack what tapering is, why it feels so mentally tough, and how to handle the doubts, phantom pains, and restlessness that come with it. They share practical tips, real runner stories, and science backed insight on why less really is more in the final weeks before race day.

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🎙️Episode 3: Does Your Coach Need to Have Done It Themselves? 🏃‍♀️💬

Episode 3:Would you pay a hustler?

In this episode, we dive into a hot topic: Would you pay someone to coach you who hasn’t run the distance you’re chasing or doesn’t have an accreditation? Rochelle and Kate unpack the pros, cons, and myths around what really matters when it comes to choosing the right coach.

Plus, Kate takes the mic for her very own segment, Miles of Insight, and Rochelle shares something she spotted on her run that you won’t want to miss.

Whether you’re team “experience is everything” or “results speak louder,” this conversation will have you rethinking how you define a great coach