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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.

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In this episode of Runversation, hosts Rochelle and Kate chat with sports commentator Kath about her journey into marathon running. Kath shares her experiences balancing a busy work life with training, the importance of nutrition, and the emotional rollercoaster of race day. She reflects on her debut marathon, the challenges she faced, and the joy of completing the race. The conversation also touches on future running plans and the significance of having a supportive community in the running world.

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🎙️ This week on Runversation we sit down with runner, coach, and social media powerhouse Nick Bester for a chat that dives deep into the highs, lows, and everything in between of the running world.

From chasing a sub-2:20 marathon to coaching others toward their own breakthroughs, Nick opens up about the mental game behind performance, the pressure of always being “on,” and what it’s really like to live part of your running life online.

We talk about the joy in training for the sake of movement, not just medals, the boom of social media in running, and how to stay grounded while sharing your journey with thousands.

This one’s equal parts honest, inspiring, and laugh-out-loud relatable - a reminder that the best part of running isn’t just the race, it’s everything it teaches you along the way.

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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. 🎧