Celebrate the first anniversary of the Flying Runner podcast with Tara, Tim, and Tony as they reflect on a year filled with incredible marathon experiences. In this special episode, the hosts reminisce about their journey, sharing stories from major marathons like Berlin, Chicago, Tokyo, Boston, and the Gold Coast. They discuss the lessons learned, the amazing guests they've had on the show, and the community of loyal listeners who have supported them along the way. Tune in to hear about their favorite moments, the challenges they've overcome, and the goals they've set for the future. This episode is not just a celebration of their achievements but also a testament to the power of perseverance and the joy of running. Additionally, get an insider's look at the Gold Coast Marathon. Tara, along with her co-hosts Tim and Tony, provides a step-by-step account of their marathon weekend, from the pre-race preparations to the post-race celebrations. They discuss the unique aspects of the Gold Coast Marathon course, the challenges they faced, and the strategies they used to overcome them. Whether you've been with them from the beginning or are just tuning in, this anniversary episode is a heartfelt tribute to the running community and a source of inspiration for anyone looking to achieve their own fitness goals. ———————————————————————————————- Please like and subscribe and don’t forget to share with your friends and family Website - ⁠https://flyingrunr.com/ ⁠ Facebook - ⁠ https://www.facebook.com/flyingrunr Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ —————————————————————————-

Greetings from the Flying Runner! 🏃‍♂️✨ Tony here, welcoming you to another episode of Out and Back. This week, we delve into the Gold Coast Marathon experience, where Tony faced unexpected struggles from the 12K mark onwards. It turned into a quest for rhythm and endurance. To assist fellow runners, Tony shares three crucial tips: deep belly breathing, finding your rhythm and stride, and staying relaxed. Deep belly breaths can refresh your entire being, providing a sense of calm and readiness. Developing a consistent breathing pattern synchronized with your running cadence can significantly improve your performance. Additionally, maintaining a relaxed body posture, especially avoiding tension in your shoulders and fists, facilitates easier breathing and reduces unnecessary strain. Embrace mindfulness techniques to stay present and adjust your pace as needed. Running is not just about physical endurance; it's about finding joy and efficiency in every step. Join us this Friday for a full episode recap of the Gold Coast Marathon and discover how these tips played out in real-time. Don't forget to subscribe, like, and leave a review to support our podcast.———————————————————————————————-Please like and subscribe and don’t forget to share with your friends and familyWebsite - ⁠https://flyingrunr.com/ ⁠ Facebook - ⁠ https://www.facebook.com/flyingrunr Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ —————————————————————————-

Welcome back to the Flying RuNR Runner podcast! In this episode, we dive deep into the preparations for the Gold Coast Marathon weekend. Join us as we discuss our training routines, tapering strategies, and the excitement building up to race day. This episode is hosted by Tony and features insights from Tim and Tara from Team Ellis Running, who share their thoughts and feelings about the upcoming marathon.

We also explore the different races happening over the weekend, including the half marathon and the full marathon, and why the Gold Coast Marathon is considered one of Australia's biggest and best running events. With engaging conversations and valuable tips, this podcast episode is perfect for anyone looking to improve their running form and get motivated for their next race.

Tune in and get ready to be inspired by the stories and experiences of fellow runners.

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Welcome to the thrilling world of the Flying Runner, brought to you by the Marathon Mates! 🏃‍♂️ Hey there, it's Tany here from the Flying Runner, and welcome to Out and Back, the turnaround point for your weekly running journey. In less than a week, I'll be on the Gold Coast running the marathon, and regular followers or listeners to the podcast would know that I'm aiming to achieve my best ever time on the Gold Coast.

I've been training with that goal in mind, and I just wanted to share three steps along that goal-setting journey to help you when it comes to setting some goals or developing training plans to achieve a goal.

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Join Tim from Marathon Mates in this thought-provoking episode of the Flying Runner podcast, where he, Tara, and Tony discuss the profound impact of running on mental health. They share personal anecdotes and expert tips on how to manage the psychological effects of injuries. The episode emphasizes the importance of maintaining a positive outlook, setting long-term goals, and finding alternative ways to stay active during recovery. The trio also explores the role of community support, volunteering, and mindfulness techniques in enhancing mental well-being. This episode is a must-listen for anyone who has faced the frustration of running injuries and is looking for ways to stay mentally strong and motivated. Discover how to turn setbacks into opportunities for growth and keep your passion for running alive. ⏱️⏱️VIDEO CHAPTERS⏱️⏱️: 00:00:00 - Introduction to the Flying Runner Podcast 00:06:01 - Celebrating One Year of the Podcast 00:12:06 - Running Events and Marathon Updates 00:18:39 - Health Benefits of Black Currant Extract 00:24:38 - Kenyan Athletes and Doping Issues 00:31:13 - Mental Health Benefits of Running 00:37:38 - Coping with Injuries and Mental Health 00:43:44 - Support Systems for Injured Runners 00:49:54 - Mindfulness Techniques for Runners 00:55:57 - Final Thoughts and Tips for Mental Health ———————————————————————————————- Please like and subscribe and don’t forget to share with your friends and family Website - ⁠https://flyingrunr.com/ ⁠ Facebook - ⁠ https://www.facebook.com/flyingrunr Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ —————————————————————————-

Welcome to the thrilling world of the Flying Runner, brought to you by the Marathon Mates! 🏃‍♂️ Hey there, it's Tony here from the Flying Runner, and welcome to Out and Back, the turnaround point for your weekly running journey. As I prepare for the Gold Coast Marathon, my training has taken a different approach this time around.

Usually, I follow the Jeff method, but now I'm physically running almost 100% of the time. This increased intensity has made me tire more easily, so I've been intentional about maintaining good form to improve efficiency and reduce fatigue. One key area I've focused on is keeping a relaxed posture. I tend to tense up around my shoulders, so I constantly remind myself to keep my head up and relax my shoulders.

This helps reduce tension in my neck and upper body. Another focus is maintaining a forward lean from the ankles, which engages the core muscles and aids in balance and stability. Arm swing is also crucial; I aim for a 90-degree angle and swing my arms forward and backward, not across the body. This rhythmic motion helps maintain form, especially when I'm tired.

Lastly, I concentrate on foot strike and cadence. I aim to land midfoot and keep my cadence around 170-180 steps per minute to avoid overstriding and potential injuries. Tracking cadence on my watch or using an old-school method of counting steps for 15 seconds and multiplying by four helps me stay on track.

These tips have significantly improved my running form and efficiency, and I hope they can help you too. Thanks for tuning in! If you enjoyed our podcast, please subscribe and leave a review. Watch out for our next episode dropping on Friday.

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Maximize Your Garmin: Unlocking Key Functions & Stats Welcome back to the Flying Runner podcast! In our 51st episode, we dive deep into the world of Garmin watches and their incredible capabilities for improving your running performance and overall well-being. Tara, along with her Marathon Mates Tim and Tony, explores the various functions and stats that Garmin watches offer, making it easier for you to track and optimize your training. Discover how to utilize heart rate monitoring, VO2 max, training load, and recovery time to stay on top of your fitness game. Whether you're preparing for a marathon or simply looking to enhance your daily runs, this episode provides practical advice and expert insights. ⏱️⏱️VIDEO CHAPTERS⏱️⏱️: 00:00:00 - Introduction to Marathon Mates Podcast 00:07:18 - Garmin Watches for Performance and Health 00:14:15 - Mongolian Runner Aims to Beat Kipchoge in Paris 00:20:53 - Paris Olympics: Public Marathon and Unique Medals 00:28:22 - Garmin Watch Functions: Heart Rate, VO2 Max, and More 00:34:49 - Training Load Status and Recovery Monitoring 00:41:51 - Garmin Coach and Live Track Features 00:49:03 - Race Predictor and Pacing Pro Strategies 00:55:41 - Body Battery, Virtual Partner, and Other Functions 01:02:39 - Apps, Widgets, and Final Tips for Runners ———————————————————————————————- Please like and subscribe and don’t forget to share with your friends and family Website - ⁠https://flyingrunr.com/ ⁠ Facebook - ⁠ https://www.facebook.com/flyingrunr Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ —————————————————————————-

Welcome to the exhilarating universe of the Flying Runner, presented by the Marathon Mates! 🏃‍♀️ Hi, it's Tony here from the Flying Runner, welcoming you to Out N Back, your checkpoint for your weekly running adventures. Today, we're focusing on the vital subject of hydration, particularly significant for those training in Queensland's summer heat.

🌡️ Whether you're gearing up for an early-year marathon or enjoying a long-distance run, maintaining proper hydration is critical. Despite the abundance of online advice, many runners still struggle with it. Tim consistently offers insights on hydration, emphasizing the risks and signs to watch out for, especially during runs.

However, it's a common query among our podcast audience and the broader running community. Let's explore some fundamental tips for hydration before, during, and after your race.**Pre-Hydration:** Begin your hydration strategy well ahead of race day. I typically start the day before, drinking an additional 600ml of water or hydration fluids.

Approximately 2-3 hours before the race, consume another 600ml of water or an electrolyte beverage. Add 200-300ml about 15-30 minutes before the race. The goal is to sip these amounts gradually rather than gulping them down. Early race starts and porta-potty conditions can be challenging, but under-hydration is a bigger issue.

**During the Run:** For runs exceeding 45 minutes, fluid intake during the run is crucial. Aim for 200ml of water every 20-30 minutes. In hotter, more humid conditions, or if you have a larger build, you may need more. Many runners carry handheld water bottles, hydration belts, or packs for easy fluid access.

Staying hydrated during longer runs is essential.**Post-Run:** Replenishing fluids after your run is vital. Some runners weigh themselves before and after to measure fluid loss. Try to sip at least 600ml of water or an electrolyte drink shortly after finishing. Continue hydrating throughout the day, using electrolyte drinks or salt tablets to replace lost sodium and potassium.

This gradual approach helps your body recover and rehydrate efficiently.Thank you for joining us! We hope these tips assist you in staying hydrated before, during, and after your runs. If you found this information helpful, please like and subscribe wherever you listen to this podcast. Your reviews help others discover us.

Stay tuned for our next full episode on Friday, where we'll reveal some lesser-known features of your Garmin watch.

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