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PODCAST

Your Running Coach with GMacSpurr

Welcome to "Your Running Coach with GMacSpurr", the ultimate podcast where I, Coach G, answer your running questions and help you unlock your full potential!Whether you’re a seasoned marathoner or just getting started on your running journey, I’ve got tips, expert insights, and real-world advice to keep you moving forward.Have questions about training, nutrition, recovery, mindset, or gear? I’ve got you covered! Each week, I’ll tackle the topics that matter most to YOU.Ready to take your running to

health & fitness fitness

All Episodes

00:16:57

Reflect, Reset, Run: Setting Goals That Light You Up

Your Running Coach with GMacSpurr ·

2025/12/30

In this final episode of the year, we’re slowing down, breathing out, and reflecting on the year we’ve run - literally and figuratively. Whether you’re a seasoned runner, a returning runner, or someone who wants to reconnect with your running identity, this powerful year-end reflection will help you step into 2026 with clarity, purpose, and joy.Inside the episode, you'll learn how to reflect on your running year, what habits and beliefs are worth carrying into the new season, and how to set race

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00:10:01

Why Your Runs Feel Hard (Even When You’re Fit): The...

Your Running Coach with GMacSpurr ·

2025/12/23

Ever had a run that feels heavier, louder, and more effortful than it should? In this episode, Coach G breaks down why runs can feel “off” and how to respond like a runner who trains with identity, strategy, and self-awareness.We explore both physically hard runs and mentally hard runs. You’ll learn how to respond in the moment, adjust with intelligence, and debrief afterward so your future runs benefit instead of spiral.Plus, we dive into advanced insights most runners never hear: how your nervous

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00:12:44

Why Your Brain Makes You Push Too Hard (And How to...

Your Running Coach with GMacSpurr ·

2025/12/16

Getting back into running after time away can feel frustrating - especially when your brain remembers the runner you used to be, but your body isn’t quite there yet. In this episode, Coach G unpacks why running places a unique load on your body (even if you’ve been doing plenty of other exercise) and how this mismatch can lead to pushing too hard, too soon.You’ll learn what’s really driving that urge to “go all in”, why it often leads to aches, setbacks, or losing confidence, and how to rebuild your

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00:06:11

I Nearly Never Started My Podcast…and 30 Episodes Later

Your Running Coach with GMacSpurr ·

2025/12/09

In this episode of Your Running Coach with GMacSpurr, Coach G (aka Gillian) shares the honest story behind how she almost never started this podcast - and the mindset shift that finally got her moving.If you’ve ever put off a running goal, a movement routine, or something you’ve always wanted to do because you didn’t feel “ready,” this episode is for you.Gillian dives into:Why waiting for the “perfect moment” keeps runners stuckHow taking imperfect action builds confidence and momentumThe mindset

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00:15:57

Master Your Mind on Race Day

Your Running Coach with GMacSpurr ·

2025/12/02

Race-day nerves are real - and they can make or break your performance. If you’ve ever stood in the starting corral with your heart pounding, thinking “I’m not ready” or “What if I can’t do this?”, this episode is for you.In this episode of Master Your Mind on Race Day, running mindset coach Gillian shares practical, psychology-backed strategies to help you feel calm, confident, and mentally prepared before, during, and after your next race. Whether you’re running a 5K, half marathon, marathon, or

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00:16:24

One Small Change That Could Improve Your Half...

Your Running Coach with GMacSpurr ·

2025/11/25

Are you doing all the right training - long runs, strength work, proper fueling - but still not hitting the race times you want? Often, it’s not more training that’s missing, but one small change that can make a big difference.In this episode of Your Running Coach with GMacSpurr, Coach G shares a real-life story about a tiny oversight that derailed her podcast posting schedule - and how it mirrors what happens for many runners on race day. She breaks down the six most common “one small things” that

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00:08:06

Rediscovering Your Why: Running with Purpose Beyond...

Your Running Coach with GMacSpurr ·

2025/11/18

Have you ever finished a run, hit all your targets, and still felt…nothing? That spark, the reason you started running in the first place, can fade - and when it does, running can start to feel like a chore rather than a source of energy and clarity.In this episode, Coach G is diving into why your “why” evolves over time, how performance-based thinking can quietly steal your joy, and why reconnecting with your purpose is the key to sustainable motivation. She shares mindset shifts, real-life

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00:11:06

How to Run a Race Without PB Pressure: Finding Joy in...

Your Running Coach with GMacSpurr ·

2025/11/11

Have you ever signed up for a race thinking you’d just run for fun - only to feel that invisible pressure to hit a personal best? You’re not alone. In this episode, Coach G shares her personal story of signing up for a 5K at the Singapore Marathon with zero PB goals, and the mindset strategies she uses to let go of performance pressure and reconnect with running for pure enjoyment.We’ll dive into how to:Recognise the old “PB pressure” thoughts and stop them from hijacking your runsCreate goals that

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00:05:21

What Consistency Really Looks Like: Showing Up Even...

Your Running Coach with GMacSpurr ·

2025/11/04

Ever struggled to stay consistent, whether it’s with running, habits, or even recording a podcast? In this episode of Your Running Coach with GMacSpurr, Coach G gets real about what consistency actually looks like - and why it doesn’t have to be perfect to count.Using her own last-minute podcast recording as an example, Coach G explains how showing up imperfectly still moves you forward, and how small, honest actions build sustainable habits and confidence over time. She also shares practical

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00:15:48

The Run That Changed Everything: Coach G’s Story of...

Your Running Coach with GMacSpurr ·

2025/10/28

Today’s episode of Your Running Coach with GMacSpurr is a little different; it’s personal. Instead of lessons or coaching advice, Coach G opens up and shares her full running story from her first step to the ripple effect that changed her entire life.It all started with a simple New Year’s resolution that turned into something far more powerful. After moving from Scotland to Canada in 2014, Coach G was ready to meet a new version of herself. Inspired by the runners she saw out in the Toronto cold —

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00:12:38

Progress Is Bigger Than Pace: Letting Go of...

Your Running Coach with GMacSpurr ·

2025/10/21

If you’ve ever caught yourself obsessing over your watch stats or feeling like every run has to “count,” this episode of Your Running Coach with GMacSpurr is your wake-up call. Coach G unpacks how perfectionism can quietly sneak into your running mindset, often disguised as ambition, drive, and goal setting. She explains why tying your worth as a runner to numbers - pace, distance, or progress charts - can actually drain your joy and shift your focus away from what really matters: how you feel and

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00:13:01

Reframe, Rethink, Run Again: Mastering the Mental...

Your Running Coach with GMacSpurr ·

2025/10/14

Every runner has experienced it - that run that just felt bad. But was it really? In this episode of Your Running Coach with GMacSpurr, Coach G helps you reframe the concept of a “bad run” and teaches you how to train your mind to see it differently. Often, our brains are quick to slap a negative label on an experience - even if the thing that “ruined” the run was something tiny and insignificant. Coach G challenges you to get curious about what truly made the run feel bad, ask whether that thought

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00:12:28

The Loneliness of the Long Run: Turning Solitude Into...

Your Running Coach with GMacSpurr ·

2025/10/07

In this episode of Your Running Coach with GMacSpurr, Coach G explores a side of running that doesn’t get talked about enough: the loneliness of long runs. We all imagine dreamy, cinematic miles filled with endorphins and flow but the reality is often different. Sometimes those long runs feel endless, quiet, and isolating, leaving you alone with nothing but your thoughts.But here’s the good news: loneliness isn’t a problem to solve, it’s a mental training ground. Coach G shares how these moments can

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00:14:57

Beyond the Finish Line: Using Visualization to Unlock...

Your Running Coach with GMacSpurr ·

2025/09/30

In this episode of Your Running Coach with GMacSpurr, Coach G dives into the power of visualization in running and why it’s more than just motivational fluff. Visualization taps into your brain chemistry, helping you mentally prepare and physically perform at your best. But here’s the catch: most runners are visualizing the wrong things. Coach G explains the right and wrong ways to visualize the finish line, and why it can’t only be about race day glory, you need to focus on the details of the

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00:19:03

Mantras, Mindset, and Mental Strength: Running Beyond...

Your Running Coach with GMacSpurr ·

2025/09/23

In this episode of Your Running Coach with GMacSpurr, Coach G unpacks the challenge of mental fatigue in running. That moment when your brain screams “stop” even though your body still has energy left. She explains why awareness of these thought patterns is a powerful first step and breaks down the 3 truths of mental fatigue, including the reminder that your brain’s number one job is to keep you safe. But safe doesn’t always mean stopping. Coach G shares how to build trust in your body, strategies

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00:11:07

Navigating the Post-Race Blues: Why Feeling Flat Is...

Your Running Coach with GMacSpurr ·

2025/09/16

In this episode of Your Running Coach with GMacSpurr, Coach G dives into the often-overlooked emotional side of running: the post-race blues. That flat, lost feeling after crossing the finish line isn’t a sign that you’re broken it’s your brain doing what it naturally does. Coach G explains the 5 truths of the post-race blues, including the dopamine crash that happens when the chemical reward pipeline shuts off after a big event. She breaks down why this emotional dip is normal, how to navigate it,

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00:09:14

From Frustration to Opportunity: Finding Growth in...

Your Running Coach with GMacSpurr ·

2025/09/09

In this episode of Your Running Coach with GMacSpurr, Coach G explores the complex emotions that come with running injuries and how to reframe them as opportunities rather than setbacks. Injuries can bring disappointment, frustration, and fear of losing progress, but they can also be powerful teachers if you allow them to be. Coach G explains the difference between discomfort and pain, why pushing through injury isn’t bravery, and how listening to your body can ultimately make you a stronger, more

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00:17:58

From Doubt to Distance: How to Build Confidence in...

Your Running Coach with GMacSpurr ·

2025/09/02

In this episode of Your Running Coach with GMacSpurr, Coach G unpacks one of the most common thoughts that stop runners before they even begin: “There’s no way I can do this.” Whether you’re starting your running journey or chasing a big new distance goal, doubt will almost always show up and the bigger the dream, the louder it gets. Coach G explores the mental side of setting bold running goals, why your brain often equates “new” with “danger,” and how to start building trust in yourself from the

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00:08:16

Injury Doesn’t Define You: Protecting Your Runner...

Your Running Coach with GMacSpurr ·

2025/08/26

In this episode of Your Running Coach with GMacSpurr, Coach G tackles one of the toughest challenges runners face: injury. When pain knocks you off your feet, it’s not just a physical setback; it’s a mental and emotional battle too.Coach G shares why getting any pain or discomfort checked by a professional is essential, and how to spot early warning signs before they turn into something bigger. More importantly, she explores how to cope mentally during injury so you don’t lose your runner identity,

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00:07:29

Running Without Punishment: The Power of Ease

Your Running Coach with GMacSpurr ·

2025/08/19

In this episode of Your Running Coach with GMacSpurr, Coach G challenges one of the most common beliefs in running: that a run only “counts” if it feels hard. From fitness culture to online trends, society has painted a picture that workouts need to be punishing to be effective, but that couldn’t be further from the truth. What if the real power of running came from letting it be easy, especially in the beginning?Coach G explores how effort and ease can work together, why “harder isn’t always

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