This week’s mindful moment is beautifully simple and instantly energising: reach your arms to the sky. Whether you’re sitting, standing, or even lying in bed, pause and stretch your arms overhead. Open your palms, lengthen through your sides, and feel your fingers reaching tall. Inhale deeply as you stretch, and exhale as you slowly release. This gentle movement not only opens your body but also invites a sense of expansion and presence. It’s a reminder that you’re here, awake, and grounded—claiming space in your day, one breath at a time.

Spend just five minutes with this practice, and see how it can bring calm and clarity to your day.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness: 1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running. 2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram or email (Michelle @ FitMINDFitBODY .co ).

💛 Looking for more running motivation? Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

This week’s mindful moment is a small shift with a big impact: press pause before you reply. In the middle of a busy day filled with conversations, it’s easy to react automatically. But what if you paused—just for one breath—before responding? That brief space allows your nervous system to soften, your breath to steady, and your awareness to return.

Whether you’re talking with a loved one, a coworker, or a stranger, this mindful pause invites presence, reduces reactivity, and makes space for more thoughtful, grounded communication. It’s not about silence—it’s about intention. A simple breath before you speak can transform your entire day.

Spend just five minutes with this practice, and see how it can bring calm and clarity to your day.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness: 1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running. 2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram or email (Michelle @ FitMINDFitBODY .co ).

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

In this powerhouse episode, we meet Gayle Cowling, who didn’t run a step until her mid-30s—and now? She’s completed multiple 100Ks, a 100-miler, and even a 500K multi-day stage race through remote South Australia (and danced into the finish line to Nutbush City Limits 🎶).

Gayle’s story is full of grit, laughter, and pure love for adventure. From zero sport at school to racing Puffing Billy, conquering Two Bays 12 times, and claiming the elusive Triple Crown of Aussie 200-milers—Gayle proves it’s never too late to start (and go BIG).

💡 Highlights & Tips: •You don’t need a running background to start—just a walk-run loop and a few good mates. •Recovery gets tougher, but if you love it, you find a way. •Community makes the journey—strangers at the start line become lifelines by kilometre 100. •Singing out loud on trails is 100% encouraged. •If you want to do something, just start. You don’t need to believe you’re a “real runner”—you just need to want it.

🎙️ Gayle also shares: •The heartbreak and humour of 500K (including a magical moment with a cane toad) •Her DIY, no-coach approach to ultra training •How running became her therapy and outlet for life’s biggest challenges •Why her support crew (husband Nick) probably works harder than she does!

This episode is for every runner who’s ever doubted themselves—and anyone who needs a reminder that your next big adventure might be just one step outside your comfort zone.

💥 WIN a $150 Tarkine Shoe Voucher!

This episode of the ZenRUN Podcast is proudly sponsored by Tarkine — an Australian running brand inspired by Tasmania’s Tarkine wilderness. Their road shoes (like the AutoPilot Burst I’m currently loving!) are light, springy, and seriously comfy.

And… one lucky ZenRUN Podcast listener will win a $150 voucher to spend on their own pair of Tarkine shoes!

🎧 How to enter:

1️⃣ Follow @tarkineathletics and @zenrun.club on Instagram 2️⃣ DM the secret code word “Pilot” to @zenrun.club 3️⃣ Comment “Done” on the giveaway post for this episode on Instagram

🗓 Entries close Monday at 11:59pm AEST. Open to Australian residents aged 18+.

📌 This giveaway is not sponsored, endorsed, or administered by Instagram. By entering, you release Instagram from all responsibility. We’ll only use your info to contact the winner.

A couple of BIG favours: 1) please like and review this podcast so more people will discover it :) 2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) ) Lets not keep the power of running a secret any more! Hit me up on Facebook/Instagram (ZenRUN.club) or send me an email - Hello @ zenrun.club

Don't miss an episode of the ZenRUN Podcast. Sign up to our email list and get notified when new episodes are released.

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

https://fitmindfitbody.co/podcast/

This week’s mindful moment brings your awareness to the smallest of movements: trace the shape of something with your finger. Choose a nearby object—your coffee mug, a pen, or even the corner of your notebook—and begin to slowly trace its outline with your finger. As you move, pay attention to the texture, temperature, and contours. Is it smooth or bumpy? Cool or warm?

This gentle tactile practice wakes up your senses, helps slow your breath, and invites stillness into your day. It’s a beautiful reminder that mindfulness doesn’t require a big pause—just a tiny moment of presence at your fingertips.

Spend just five minutes with this practice, and see how it can bring calm and clarity to your day.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness:

1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running. 2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram or email (Michelle @ FitMINDFitBODY .co ).

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

Strap in—this is Part Two of our epic conversation with Aussie ultra-legend Kelvin Marshall, and trust us, you’re in for a ride.

In this follow-up to Part One, we pick up mid-run—literally—on Kelvin’s 18-day running adventure across France. With just a backpack and a rough route, Kelvin recounts the highs, lows, chateaux visits, and sneaky hotel showers that made this DIY ultra unforgettable.

But France is only the beginning.

In Part Two, we dive into: •🏃‍♂️ Running 18 days across France—with hotel hacks, friendly locals, and a few wrong turns •🏔️ Kelvin’s Western States 100 journey—spoiler: it didn’t go to plan •🥵 Badwater 135—racing through Death Valley (and finishing strong after a tough start) •🎒 How he packed way too much and learned what not to bring on a long run •🥳 Stories from across the USA, Hungary, and beyond—including a 6-day race and more!

Kelvin’s tips (and life advice): ✔️ Make the adventure part of the plan ✔️ It’s okay to DNF—just come back stronger ✔️ Be friendly, say yes, and the running world will open up ✔️ Don’t overpack. Really. ✔️ Every runner has a wild story—yours is worth telling too

This is one of the most jam-packed episodes we’ve ever released, and Kelvin delivers the goods with humour, humility, and a tonne of heart.

💬 Missed Part One? Go back and listen—because together, these two episodes are a masterclass in how to run (and live) with guts and joy.

🎧 Subscribe and listen now—then go chase your own adventure.

A couple of BIG favours: 1) please like and review this podcast so more people will discover it :) 2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) ) Lets not keep the power of running a secret any more! Hit me up on Facebook/Instagram (ZenRUN.club) or send me an email - Hello @ zenrun.club

Don't miss an episode of the ZenRUN Podcast. Sign up to our email list and get notified when new episodes are released.

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

https://fitmindfitbody.co/podcast/

What do a 14-year-old laptop, a sub-3-hour marathon, and a vet-turned-race-doctor with a roll of Glad Wrap have in common?

They’re all part of Kelvin Marshall’s wildly entertaining running life—and we’ve only just scratched the surface in Part One of this two-part ZenRUN Podcast episode!

In this first instalment, Kelvin shares how a childhood spent walking Melbourne’s streets led to a lifetime on the run (literally). From spotting the Melbourne Marathon outside his front door and saying, “I could do that,” to running 250 marathons (and counting), Kelvin’s story is full of unexpected detours, classic Aussie grit, and so many laugh-out-loud moments.

🏃‍♂️ Hear how he: •Ran to work to fit in marathon training (and often beat the tram), •Crushed a sub-3hr marathon wearing a cotton t-shirt and KT26s (ouch), •Progressed from backyard races to trail ultras before it was trendy, •Discovered “mandatory gear” (spray jackets!) the hard way, •Juggled running, full-time work, and post-marathon break-ins (don’t ask), •Kicked off an 18-day run across France… which we’ll finish in Part Two!

Top tips from Kelvin: ✔️ Don’t overthink gear—start running, then figure it out. ✔️ Running to work adds up more than you think. ✔️ If you’re curious about ultras, just try one—you’ll meet the best people along the way. ✔️ Glad Wrap is a legit recovery tool (you’ll have to listen to understand 😂).

Kelvin’s storytelling is as relentless as his running. Stick around—Part Two is where things really get epic (Western States, Badwater, and the rest of France, anyone?).

🎧 Listen now and subscribe so you don’t miss what happens next! 💥 WIN a $150 Tarkine Shoe Voucher!

This episode of the ZenRUN Podcast is proudly sponsored by Tarkine — an Australian running brand inspired by Tasmania’s Tarkine wilderness. Their road shoes (like the AutoPilot Burst I’m currently loving!) are light, springy, and seriously comfy.

And… one lucky ZenRUN Podcast listener will win a $150 voucher to spend on their own pair of Tarkine shoes!

🎧 How to enter: 1️⃣ Follow @tarkinerunning and @zenrun.club on Instagram 2️⃣ DM the secret code word “Pilot” to @zenrun.club 3️⃣ Comment “Done” on the giveaway post for this episode on Instagram

🗓 Entries close Monday at 11:59pm AEST. Open to Australian residents aged 18+.

📌 This giveaway is not sponsored, endorsed, or administered by Instagram. By entering, you release Instagram from all responsibility. We’ll only use your info to contact the winner.

A couple of BIG favours: 1) please like and review this podcast so more people will discover it :) 2) come on the podcast and talk about your running journey and/or refer someone you’d love me to interview (whether you know them or not :) ) Lets not keep the power of running a secret any more! Hit me up on Facebook/Instagram (ZenRUN.club) or send me an email - Hello @ zenrun.club

Don't miss an episode of the ZenRUN Podcast. Sign up to our email list and get notified when new episodes are released.

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!

https://fitmindfitbody.co/podcast/

This week’s mindful moment invites you to transform the way you end your day: climb into bed with intention. Instead of collapsing into bed and reaching for your phone, take a moment to slow down and truly arrive. Feel the support of the mattress beneath you, the weight of the blanket as you pull it up, and the gentle shift in your breath as you settle in.

This small act of presence signals safety and calm to your nervous system, creating a soothing bedtime ritual. It’s not just about sleep—it’s about honouring the transition into rest. Let bedtime be your invitation to let go, breathe deeply, and land softly in stillness.

Spend just five minutes with this practice, and see how it can bring calm and clarity to your day.

For more mindfulness ideas, head over to our ebook with 24 Simple Mindfulness strategies: https://fitmindfitbody.co/books/

Help us spread the mindfulness: 1️⃣ If you're enjoying our podcast, please leave a like and review. Your support helps others discover the joy of mindful running. 2️⃣ Have a story or know a runner who'd be perfect for our podcast? Reach out to us on Facebook/Instagram or email ( Hello @ zenrun.club).

💛 Looking for more running motivation?

Check out ZenRUN Club (https://zenrun.club/) —a low-pressure space for runners of all levels. With simple training plans, guided runs, and monthly challenges, it’s all about stress-free progress and community support. Come join us when you’re ready!