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PODCAST

The ZenRUN Podcast

All things mental and physical health! You’ll find in-depth interviews with runners as we delve into why they run and what keeps them running. And interviews with specialists on the brain and the effects of exercise on it – chemically and physically. Plus tips to keep you moving with a positive mindset.. So much goodness

health & fitness mental health

All Episodes

43:37

Episode 526 - 2026 Delirious Series - Intro - Running...

The ZenRUN Podcast ·

2025/10/06

Guest: Sym Mercer – Adventure racer, solo runner, systems expert, and snake-dodger extraordinaire. Get Ready For:A story as wide and wild as the Queensland paddocks Sym grew up on. In this intro episode, Sym shares her roots, her road to ultrarunning, and why she’s lining up for one of the gnarliest ultras in Australia—Delirious W.E.S.T 200. Why You’ll Love This Episode: •Outback beginnings: Sym’s early days included School of the Air, dodging cattle, and not doing homework on an 85,000-acre

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2:40

Episode 525 - MM 190 - Reach your arms to the sky

The ZenRUN Podcast ·

2025/10/01

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

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126:17

Episode 524 - From Sickly Kid to 200-Mile Trail...

The ZenRUN Podcast ·

2025/09/29

Guest: Duc Do – AI expert, entrepreneur, author, and ultra-runner with a penchant for the “boring” and a training schedule that defies all conventional wisdom.Get Ready For: A wildly inspiring, deeply honest, and surprisingly hilarious conversation that proves there’s no single “right” way to be a runner. Duc’s story is a masterclass in resilience, creativity, and finding your own path. Why You’ll Love This Episode: The Ultimate Underdog Story: Duc grew up in Vietnam and India, plagued by chronic

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2:38

Episode 523 - MM 189 - Press pause before you reply

The ZenRUN Podcast ·

2025/09/24

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

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97:13

Episode 522 - From Zero to 500K: Gayle Cowling’s Wild...

The ZenRUN Podcast ·

2025/09/22

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

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2:34

Episode 521 - MM 188 - Trace the shape of something...

The ZenRUN Podcast ·

2025/09/17

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

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100:39

Episode 520 part 2 - Chateaux, Showers, and 135...

The ZenRUN Podcast ·

2025/09/15

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

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91:10

Episode 519 part 1 - From Sub-3s to 18 Days Across...

The ZenRUN Podcast ·

2025/09/15

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

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2:40

Episode 518 - MM 187 - Climb into bed with intention

The ZenRUN Podcast ·

2025/09/10

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

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100:51

Episode 517 - Lee Troop - From Troop Loop to Triple...

The ZenRUN Podcast ·

2025/09/08

What do you get when you mix fierce determination, Aussie grit, and a heart the size of a marathon course? You get Lee Troop—Olympian, race director, coach, father, and all-round legend. In this powerful, funny, and deeply human conversation, Lee takes us through his entire running journey—from chasing his dad around the streets of Geelong as a 10-year-old, to toeing the line at three Olympic Games, to rebuilding his running from scratch (and with heart) after hitting rock bottom. We cover: •Why fun

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2:58

Episode 516 - MM 186 - Do one thing with your eyes...

The ZenRUN Podcast ·

2025/09/03

This week’s mindful moment invites you to shift your awareness in a powerful and unexpected way: do one small task with your eyes closed. We rely heavily on vision to move through our day, but when you take it away—even briefly—your other senses step forward. Choose a safe, familiar task like brushing your hair, folding a towel, or sipping water, and try it with your eyes gently closed. You’ll likely slow down, tune into textures, sounds, and movements you’d normally miss, and drop into a deeper

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79:52

Episode 515 - Phil Essam - From Burnie to the...

The ZenRUN Podcast ·

2025/09/01

Get ready to meet Phil Essam—a Tassie-born runner, race director, military man, walking enthusiast, historian of ultra running, and all-round top human. Phil’s journey started with laps around the block to beat bronchitis and somehow evolved into 24-hour track races, ultra marathons, and helping coordinate Jesper Olsen’s global runs. Yes, you read that right—he helped multiple runners run around the world. 🌏 In this chat, Phil shares stories from: •His very first marathon (because he failed a 2.4km

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02:38

Episode 514 - MM 185 - Step outside and notice the air

The ZenRUN Podcast ·

2025/08/27

This week’s mindful moment invites you to reconnect with the world around you: step outside and notice the air. Whether you’re at home, at work, or on the go, take just 60 seconds to pause outside. Feel the temperature on your skin—is it warm, cool, breezy? Breathe it in slowly and see if you notice any scents—the earthy smell of rain, fresh grass, or simply the scent of the day. Let your feet ground you, look up at the sky, and observe the light.This isn’t about analysing—it’s about feeling. A

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01:16:17

Episode 513 - From Boat Harbour to Gone Nuts: Tom...

The ZenRUN Podcast ·

2025/08/25

In this episode, we’re joined by Tasmanian adventurer-turned-runner Tom Lewis. From a childhood spent sailing and fishing on the northwest coast of Tasmania to hiking under glaciers in Canada, Tom has always loved moving through the world. But it wasn’t until later in life—after stepping back from full-time work—that he truly embraced trail running.Tom shares how the Gone Nuts trail event rekindled his connection with places from his youth and how training for it (with the help of Hanny Allston’s

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02:47

Episode 512 - MM 184 - Put something down slowly

The ZenRUN Podcast ·

2025/08/20

This week’s mindful moment is beautifully simple: put something down slowly. Throughout the day, we’re constantly picking things up and putting them down—coffee cups, keys, phones—usually without a second thought. Today, choose just one of those moments and slow it down. Feel the weight of the object in your hand, notice the way your fingers shift as you release it, and listen for the sound it makes as it touches the surface.This tiny pause pulls you out of autopilot and into presence. It’s a

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02:14:33

Episode 511 - Running for Redemption with Kelly Thrush

The ZenRUN Podcast ·

2025/08/18

From near death to ultra distances, Kelly Thrush’s journey is nothing short of extraordinary. In this powerful episode of the ZenRUN Podcast, we sit down with Kelly—a recovering alcoholic and liver transplant recipient—who now runs ultras and has founded a non-profit to support transplant recipients and people struggling with addiction.Kelly opens up about hitting rock bottom, the turning point that led him to sobriety, and how running became the path that helped him find purpose, strength, and

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02:27

Episode 510 - MM 183 - Move in time with music

The ZenRUN Podcast ·

2025/08/13

This week’s mindful moment is all about bringing a little joy and rhythm into your day: move in time with music. Pick a song—any song—and let it guide your movement. You don’t have to dance (unless you want to). Whether you’re walking, doing chores, or just swaying while you wait for the kettle to boil, let the beat set your pace. Feel your breath sync with the rhythm, notice the way your body responds, and allow yourself to enjoy the moment fully.Music is a powerful mindfulness tool—it lifts your

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02:05:46

Episode 509 - 👟 Three Generations, One Love: Sally...

The ZenRUN Podcast ·

2025/08/11

What do you get when three generations of women lace up and hit the trails together? A whole lot of heart, laughter—and maybe the occasional friendly nudge to run a little further than planned.In this feel-good episode of the ZenRUN Podcast, we meet Sally Bower—the third (but not least!) runner in a family of past podcast guests. You’ve already heard from her daughter Harmony and granddaughter Juliet… now it’s time for the matriarch to take the mic. Sally didn’t grow up sporty—in fact, she was the

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02:31

Episode 508 - MM 182 - Clean one thing mindfully

The ZenRUN Podcast ·

2025/08/06

This week’s mindful moment invites you to transform a chore into a meditation: clean one thing mindfully. Choose a single object—your kitchen bench, a mirror, your running shoes, even your keyboard—and give it your full attention. Slow down and notice the movement of your hands, the sound of the cloth, and the scent of the cleaner. Wipe, breathe, and observe. This simple act of presence turns a routine task into a moment of care—not just for your space, but for yourself. You’re not cleaning to tick

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01:37:17

Episode 507 - Running Through Life (and Storms!) with...

The ZenRUN Podcast ·

2025/08/04

What do you get when a Navy Sea Cadet-turned-hairstylist-turned-multimillion-dollar entrepreneur laces up her shoes and hits the pavement? A wildly relatable, honest, and joy-filled conversation with none other than Rachel Pedersen! This episode is as real as it gets—literally recorded in two parts because a tornado took out Rachel’s power mid-interview! But just like Rachel’s story, this chat is all about riding the storms and running anyway. We cover: •Why team sports weren’t her thing—but running

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