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PODCAST

Run Now, Cry Later

Run Now Cry Later is a weekly running podcast hosted by two mates chasing sub-2:50 marathons and figuring it out as they go. Zac (Melbourne architect, marathon runner, gets emotional about running fast and trying really hard) and Rin (Brisbane accountant, gifted hybrid athlete but cursed by injury and pushing his body to the limit) cover real training weeks, honest race recaps, and the kind of running conversation you"d have on a long run with a friend who actually knows what they"re talking

sports running

All Episodes

01:03:16

#021 - Comparison Is The Thief Of Joy

Run Now, Cry Later ·

2026/09/29

Study on carb intake - https://pmc.ncbi.nlm.nih.gov/articles/PMC13197943/What should you actually eat before a run — and does it change depending on whether it's an easy run, a workout, or a long run? Zac researched it so you don't have to. The short answer: easy runs, largely irrelevant; workouts, fuel properly or turn a quality session into a survival exercise; long runs, treat the nutrition like race day prep. Plus the three energy systems your body is drawing from during hard efforts,

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01:08:41

#020 - What is your Dream Parkrun?

Run Now, Cry Later ·

2026/09/27

Episode 20 of Run Now Cry Later is here.This week: the Tokyo Marathon ballot result lands (it's not good), so we pivot to mapping out the fastest marathon options for early 2027 — Rotterdam, Seoul, Kyoto, Port Fairy and Ballarat all get a full breakdown. Rin makes a compelling case for Kyoto followed by Gold Coast as a two marathon BQ attempt strategy.Then we design our dream parkrun courses. Rin builds Raiwai Parkrun on a perfect oval island with sea views, hot springs, waterfalls, quokkas and

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01:07:34

#019 - Diesel vs NOS | Aerobic vs Anaerobic | New...

Run Now, Cry Later ·

2026/09/15

Run Now Cry Later is now a video podcast. Find us on Spotify or YouTube if you want to put some faces to the voices.This week, Connor sends Rin down a research rabbit hole on aerobic vs anaerobic training. How much of a 5K is actually anaerobic compared with a marathon? When does the anaerobic system really start doing some work? And what are the phosphagen and glycolytic systems actually doing while you run? More importantly, does any of this matter if you're just trying to run a faster half

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01:13:22

#018 - Never Look Back | Rin's Return | 5km/10km Season?

Run Now, Cry Later ·

2026/09/08

If Strava and running social media disappeared tomorrow, would your training change? Zac and Rin take on listener questions from Chris and Connor on run streaks, Strava kudos, and where healthy motivation tips into something more dangerous. Zac's own cautionary tale: the 2000km push at the end of 2024 that ended in a hobble and a sore back.Post-marathon immune suppression is apparently real — the science is surprisingly thin but the pattern is consistent. Zac unpacks what the research seems to

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01:13:18

#017 - Brighton Beach Marathon Recap, Too Many...

Run Now, Cry Later ·

2026/09/01

Brighton Beach Marathon is done and Zac has run a 3:13:54, his second fastest marathon ever and good enough for 68th out of 694.After a disrupted final month of training, he basically raced it on feel. The plan was 4:30 pace. He went out at 4:20, held it to 30km, then the hills, headwind and empty tank caught up. He walked. He survived. He also forgot to pick up his finisher shirt.Justin ran 3:33 at Sydney on his first proper marathon build, just three minutes off his A goal. Andy Buchanan ran

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01:16:21

#016 - Sydney Marathon Preview: 4:40 to 3:30? with...

Run Now, Cry Later ·

2026/08/23

Sydney Marathon week is here — and Justin is attempting to knock 60 minutes off his marathon PB.Justin joins the podcast for his guest debut ahead of Sydney Marathon, having gone from a 4:40 marathon at Brisbane last year to targeting 3:30 after a 20-week training block combining around 50km of running per week with plenty of cycling. We break down his training, his 32km confidence-building long run, 8 x 1km intervals, race strategy, fuelling and whether a three-and-a-half-hour marathon is actually

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01:09:34

#015 - That Lawnmow Pattern. So Inefficient. In...

Run Now, Cry Later ·

2026/08/18

What should and shouldn't go on Strava? Rin has opinions, and a list. Walks, indoor cycling, futsal, stride only sessions, and the one mowing activity Zac posted in 2021 that he's never going to live down. Hey you go live your life how you want to, but Zac wants excitement on his Strava feed.The cadence deep dive this week starts with Lachie Kennedy's 292 steps per minute at the Commonwealth Games — versus Usain Bolt's 256 — and what that gap tells us about different body types

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01:08:37

#014 - Are You Not Entertained?

Run Now, Cry Later ·

2026/08/09

Last week Zac promised a cold shower. He delivered — 7 degrees, Melbourne winter, apartment barely above freezing. Full debrief including the fumbled body wash lid, the Gladiator quote, and why he's never doing it again.This week's deep dive is caffeine: how it actually works (it's not energy, it's adenosine blocking), why endurance is where it helps most, the 3 to 6 milligrams per kilo sweet spot, half-life timing for marathon vs half marathon, fat oxidisation as a bonus benefit,

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01:03:37

#013 - Be So Good They Can't Ignore You

Run Now, Cry Later ·

2026/08/03

Australia's track golden era is in full swing — 12 golds at the Commonwealth Games, beating Jamaica, a Rose Davies double, Lockie Kennedy's 9.85 in the rain, and a women's mile clean sweep. Zac and Rin break down the highlights and ask what elite athletes actually think about differently to the rest of us.The answer, it turns out, might be cold showers. Rin did nothing but cold showers for 10 months in 2017 — morning and night — and credits it as the moment his mindset shifted

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01:26:53

E012 - Trail Running and The Guzzler featuring Ultra...

Run Now, Cry Later ·

2026/07/26

Dave and Katelyn join the pod to debrief the Guzzler — Mount Cootha's beloved trail running event — and between them they covered the Big Sipper 21K and the Glass Half Full 50K. Dave is now officially an ultramarathoner. Katelyn finished in 3:13 with a rolled-ankle pacer for company. Neither of them really trained as much as they planned.They talk through what makes trail running different — the community, the hills you genuinely cannot fake your fitness on, the mandatory snakebite kit, the

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01:05:47

#011 - Me vs Me, and I'm Winning

Run Now, Cry Later ·

2026/07/19

*Apologies for the audio echo/troubles, I think most of it is fixed now, but Zac will be less eager to lean close to the mic next week*Rin gets his sports doctor verdict: a low-grade stress fracture in an unusual spot, a tendon strain, and a surprisingly optimistic timeline — moon boot for four more weeks, then a gradual return to running by the 12 to 16 week mark, with the GC 50 potentially back on the cards for to join Tarran in the half.Zac gets his three-month body scan and somehow manages to be

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00:58:16

#010 - Catching L's, Amazing Victories, Post Race Blues

Run Now, Cry Later ·

2026/07/12

Rin is two weeks into the moon boot and starting to feel it physically and mentally. Losing the Lindwall family marathon record to his brother, watching from the sidelines at Gold Coast, a Monster can getting stuck in a vending machine. The losses are stacking up. This week he opens up about what injury actually does to your sense of purpose, the voice that says "am I too old for this now?" and how he's staying in the fight through cross-training while waiting on his sports doctor

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01:19:18

#009 - Gold Coast Marathon Recap ft. Tarran and Mitch...

Run Now, Cry Later ·

2026/07/05

A special episode. Zac and Rin are joined by Tarran and Mitch to recap Gold Coast Marathon Weekend — and there's plenty to cover.Tarran runs her first official half marathon and smashes her PB by 13 minutes, closing with sub-5 minute pace and a 10K PB buried inside the second half. Mitch, testing the nothing new on race day philosophy with brand new Alpha Flys (straight out of the box, never touched the ground), pulls out a 1:28 when work has been trying to take over his life. Zac runs 1:27:41 with

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01:08:21

#008 - Gold Coast Marathon Preview

Run Now, Cry Later ·

2026/06/28

Everything we know about Gold Coast Marathon Weekend — expo tips, course breakdowns, spectating strategy, and our race plans! Zac and Rin have been going four years running and they've made the mistakes so you might not have to.Zac's plan: sub-20 5K time trial in the bank which has set the pace for his half mara targeting sub 1:30, new ASICS Metaspeed Sky fresh out of the box for the race. Rin's plan: still waiting on MRI results with race start just days away, managing a mystery foot

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00:59:19

#007 - Do It For The Love...of Running ;)

Run Now, Cry Later ·

2026/06/21

What's actually the hardest race distance? Zac says marathon, Rin makes a surprising case for the 10K — and the 400m gets disqualified for not being "real" endurance running. Plus a full breakdown of tapering: what it does physiologically, why "taper crazies" hit some runners and not others, and why testing your fitness in taper week is "setting fire to the barn."The headline story is Rin's foot. Scans rule out the worst-case scenarios but can't yet rule out

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00:55:30

#006 - Does Rest Hurt Performance? (Injury Demons...

Run Now, Cry Later ·

2026/06/14

Is sweating a superpower or a liability for marathon runners? Zac and Rin break down sweat evaporation, electrolyte loading, and why heavy sweaters might actually have an edge — timed perfectly with Gold Coast on the horizon.Also this week: a Coros software update bricking watches, the online firestorm following Gout Gout's underwhelming Diamond League debut, and the debut of a new segment — The Rin Rant (90 seconds, no holding back, this week's target: Queensland Rail).But the real story is

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01:16:18

#005 - We All Get Tired, But Who Cares

Run Now, Cry Later ·

2026/06/08

Rin's back from Mackay — and so is the PB. A one-minute personal best at the BHP Mackay Marina Half Marathon, finishing 18th male out of 850+ runners, despite a dodgy ankle, tiny water cups, a wrong turn at 19km, and 23,000 steps the day before. Full debrief, race rating, and a post-race massage that did not go as planned.Zac joins an athletics club for the first time, runs 6x1km track intervals faster than anything he's run all year, and survives a 32km long run fuelled by a banana strapped to his

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01:02:11

#004 - Surrender Is Worse Than Defeat

Run Now, Cry Later ·

2026/05/31

Two 2:59 marathoners talk race weight — the numbers, the tradeoffs, and why chasing it can become dangerous. Zac walks through his marathon shortlist (Sydney no bueno, Coffs Harbour not AIMS certified, Brighton Beach five minutes from his door — easy decision). Rin breaks down his Mackay Marina Half Marathon prep: pacing strategy, a shoe dilemma, and a Coros Pace 4 held hostage by Australia Post.Training recaps bring the goods: Rin smashes a tempo session from last year — still recovering from

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00:54:59

#003 - What Is The Best Way To Start Running?

Run Now, Cry Later ·

2026/05/24

This week, Ryan takes us through his Noosa 10km race weekend — from race prep, pacing plans and crowded corrals to battling the conditions and trying to hold it together deep into the run. The final result? You’ll have to listen to find out.We also answer a listener question from Tyler: what’s the best way to start running? We talk run-walk strategies, finding your “why”, beginner mistakes, parkrun, training plans, and building consistency without getting injured.Plus:Zach’s Gold Coast Half Marathon

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01:02:54

#002 - Which Miserable Weather Would You Choose To...

Run Now, Cry Later ·

2026/05/17

We're back. Episode 2 opens with the Question of the Week — which miserable weather would you choose for a 10km race? Pouring rain in carbon shoes, 30-degree humidity, a full headwind, or frozen legs with no warmup?From there: Zac's shop run brand deal fantasy, a Brisbane catch-up, Rin's Gold Coast video drop, and a full training week — including Zac's biggest volume week since July 2024 at 57km.Then a full Noosa 10km preview: course, race strategy, pacing, shoe selection, morning

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21 results

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