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Rochelle kicks off with a truly wild “What I Saw On My Run” — a woman taking her birds for a walk… in a backpack. From there, the chat shifts to something every runner knows too well: the emotional rollercoaster that hits in the first 20 minutes after a race. Kate and Rochelle unpack how quickly we judge ourselves, the importance of not letting post-race adrenaline write your race report, and why comparing your current self to your 2019 self (or anyone else) is a fast track to misery.

Kate opens up about her Abu Dhabi marathon lessons, Rochelle shares her Singapore 10K mindset reset, and together they explore how failure teaches us more than perfect races ever could. Then, Kate gets nerdy about the “forgotten half” of the core — your back — explaining why strong erector spinae matter for running economy and how to train them with two simple, brutal-but-brilliant exercises (spoiler: the reverse plank will hurt your soul).

It’s equal parts relatable runner therapy, science-backed strength chat, and the usual dose of laughs — including painted-on abs, missed high-fives, and an unexpected Backstreet Boys cameo.

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From snakes on the trail to four adults on one e-scooter, this episode sprints straight into the question every runner asks mid-long run: where do I put all my stuff? Kate and Rochelle are joined by their better (?) halves, Nick and Matt, to road-test what actually works for real runs—not just brand photos. We cover singlets vs tees, why airy fabrics beat “sweaty cling,” the high-waist compression vs tummy-comfort trade-off, and smart carry solutions for phone/keys/gels/water: half-tights with deep side pockets, zippered back pockets, sports bras with secure phone sleeves, and the surprisingly brilliant reflective vest phone stash. We get nerdy on ventilation and evaporation for hot races, socks (ultra-thin vs plush, blister resistance, quarter length for the win), sunnies that don’t bounce or fog, and hats with built-in sunglass docks.

2nu code 2NUXPRRUN20 - 20% off for all items (including Outlet items)

Talked about items:

-Li Ning professional running compression pants men’s tight short
-Nike Womens Swift Dri-FIT High Rise 4 Inch Tight Pocket Running
- WYN WOMEN'S ON CALL BRA - BLACK
- Balega Hidden comfort socks, silver blisters resistant socks.
- 2nu pink boss fancy and Venti air.
- 2nu running hat

- LNDR Femme Fatale Long Line Bra & Pro Short

- Muscle republic Luxe midrift tank & Lux v2 shorts

Sponsored by 2nu Vision (floating, ventilated performance sunglasses). and a giveaway at our Busselton Bay Shakeout Run in February. Hit follow, share your gear hacks with us on IG, and stay tuned—back & core strength lands next episode.

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This week on Runversation, Rochelle and Kate dive into one of the most important conversations for any runner - staying safe when running alone.
Prompted by a recent news story where a woman was followed and chased while out walking her dog, the girls unpack how to stay alert, prepared, and confident when heading out solo - whether it’s on trails, through bushlands, or in your local park.
They cover everything from:
Pre-run safety habits that actually matter
Simple gear that can keep you visible and protected
How to trust your gut when something feels off
The balance between enjoying solo runs and staying connected
And because it wouldn’t be Runversation without a tangent, the chat takes a sweet turn into the world of honey water.
Is it the next natural sports drink? How do runners use it? And does it really work mid or post-run?
It’s an episode about empowerment, awareness, and a little bit of fuel talk - keeping you safe and hydrated on the run.
Tune in, share it with a running mate, and let’s keep the conversation (and the trails) safe for everyone.