This week on The Long Run - We’re diving into the science behind Simple vs Complex Carbohydrates, breaking down what carbs actually are, why your body loves them, and how to use each type for peak performance, better recovery, and avoiding the dreaded bonk. Then in Questions to the Coach, we tackle a classic debate: distance-based vs time-based training sessions — which one actually makes you faster, fitter, and less injury-prone? In Window Shopping, Christmas is coming early with daily deals and big discounts on on your running essentials. We also ask the divisive question: Can you really afford super shoes? We break down the performance gains at different paces, the surprising injury data, and why your Achilles might be paying the ultimate price. And as always, we wrap it up with Our Week of Training

This week on The Long Run — we recap all the action from Melbourne 70.3, breaking down race-day highs, lows, and lessons learned.

Over in Around the Track, it’s the Ironman 70.3 World Championships in Marbella, where Lucy Charles-Barclay and Jelle Geens took the wins — and an unreleased Adidas prototype made a surprise podium appearance.

We line up the $15 shoe rotation showdown – Elton vs Lachie, dive into Elton’s review of the Adidas Evo SL, chat Salomon’s latest drops, and finish off with our week of training.

This week on The Long Run: Harry’s King of the Hill is underway. A backyard ultra with a twist — 57 laps deep, over 235km and 16,000m of vert, and still 5 athletes standing as they chase $25,000 in Pyalong, Victoria.

We check in on our listeners race recaps from the week and breakdown the New York Marathon results including witnessing Kipchoge’s victory lap, recap Valencia Half, and look at Nike’s latest experiment — the RadicalAirflow top — claiming 25% more breathability thanks to, well… a lot of holes.

In Shoe Science, we break down the true energy return of today’s fastest race-day shoes and which brand actually tops the list.

And as always, we wrap up with our week of training.