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The ZenRUN Podcast

The ZenRUN Podcast

By: Michelle Frost
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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 goodnessCopyright 2021 All rights reserved. Hygiene & Healthy Living Psychology Psychology & Mental Health Running & Jogging
Episodes
  • Episode 645 - Rachael Johnstone - Making Time to Run When Life Is Full

    Episode 645 - Rachael Johnstone - Making Time to Run When Life Is Full
    Jun 15 2026
    In this episode of the ZenRUN Podcast, I chat with the lovely Rachael Johnstone - mum of three, hairdresser, backyard ultra runner, sister-in-law and best friend of Nagiska, and someone who somehow manages to fit 80-100km of running into a very full life. Rach grew up in Koo Wee Rup as one of four kids, in a busy household full of sport, family, chaos, and noise. As a kid, she loved being active - netball, swimming, cross country, athletics, hockey, t-ball - basically all the things. But like so many teenage girls, sport slowly faded into the background when friends, social life, and fitting in became more important. After leaving school at the end of Year 11, Rach became a hairdresser and spent around 20 years at the same salon - including some very long commutes, early starts, and years on her feet. But this conversation is about much more than running. Rach speaks openly about becoming a young mum, meeting her husband Pete, going through IVF, miscarriage, ectopic pregnancies, grief, family life, giving up alcohol, and eventually finding running in a way that completely changed her life. Her running started small - 1.5km to 3km in the morning before work, just around the well-lit streets near home. She didn’t necessarily love the running part at first, but she loved how she felt afterwards. Then, when her daughter Jada was six weeks old, Rach found a $20 running pram on Marketplace - and that little bargain pram helped launch a whole new chapter. From there, running grew. A few kilometres became a half marathon with the pram on a random Wednesday. Then came bigger adventures, backyard ultras, trail races, 50Ks, Two Bays, Wild Dog Backyard Ultra, Tarawera, Melbourne Frontyard Ultra, and now a focus on GV Backyard Ultra. What I loved most about this chat is how normal and real Rach makes it all sound. She doesn’t pretend she has endless free time. She doesn’t wait for the perfect moment. She runs early, late, around kids, around work, around dinner, around life. Sometimes she gets 10km. Sometimes she gets 1km. But she keeps showing up. And for Rach, running is not just fitness. It’s thinking time. It’s processing time. It’s self-care. It’s discipline. It’s a way to be a better mum, wife, friend, and human. We talk about: growing up sporty, then drifting away from sport as a teenagerbecoming a hairdresser and working long days on her feetbecoming a young mumIVF, miscarriage, grief, and healinggiving up alcohol and choosing a different life for her familystarting running with tiny morning runsthe legendary $20 running pramrunning her first half marathon with the pramwhy she often runs alonefitting running around three kids, work, and family lifecommunicating with her husband Pete so they both get time to runwhy she runs every day when she can - even if it’s only 1kmbackyard ultras and why she loves the formatlearning from podcasts while runningstrength training, injury prevention, and respecting recoveryshowing her kids what is possiblewhy mums need to stop seeing self-care as selfishher love of the ultra-running communitywhy she doesn’t need to compete with anyone else - she just wants to see what she can do Tips from Rach Rach shared some beautifully simple advice for runners, especially busy parents: 1. Start small You don’t need to start with big distances. Rach started with 1.5km to 3km before work. Small runs still count. 2. Make it easy to get out the door One of the reasons running worked for Rach was because she didn’t have to drive anywhere. She could roll out of bed, put her shoes on, and go. 3. Use what you have A $20 running pram helped Rach build consistency when Jada was tiny. You don’t need everything to be perfect - you just need something that helps you start. 4. Communicate with your partner Rach and Pete talk the night before about what each of them needs for their run the next day. It’s simple, but it means they can support each other instead of clashing. 5. Be flexible If you planned 10km but only have time for 5km, do the 5km. Don’t throw the whole run away just because it can’t be perfect. 6. Make running a non-negotiable Rach’s point was simple - time doesn’t magically appear. You need to decide that your run matters and make space for it. 7. Get creative with kids Kids can ride bikes while you run, play at the oval while you run laps, or join in where they can. It won’t always look perfect, but it can work. 8. One kilometre can be enough Rach has a 1km block she can run when life is busy. It’s not about fitness every time - sometimes it’s about taking five minutes for yourself. 9. Strength matters Rach admits she would always choose running over strength, but trail running and backyard ultras have shown her how important strength work is. 10. Self-care is not selfish This was one of the biggest themes of the episode. Rach believes running has made her more “selfish” in the best possible way - because taking care of herself helps her ...
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    1 hr and 8 mins
  • Episode 644 - ZenRUN Moment 2: Soften Your Hands While You Run

    Episode 644 - ZenRUN Moment 2: Soften Your Hands While You Run
    Jun 10 2026

    Have you ever noticed what your hands are doing while you run?

    This week’s ZenRUN Moment focuses on a tiny adjustment that can have a surprisingly big impact: softening your hands while you run.

    Many runners carry tension in their hands without even realising it. We clench our fists, tighten our fingers, and hold onto stress as we move through our runs. The funny thing is, that tension rarely stays in our hands. It often travels up into our wrists, forearms, shoulders, neck, and even our jaw.

    On your next run, try checking in every now and then. Are your hands relaxed or clenched? Imagine you’re lightly holding a potato chip you don’t want to crush. Let your fingers soften. Let your wrists relax. Notice what happens further up your body. Many runners find their shoulders drop, their breathing feels easier, and their whole run becomes a little more relaxed.

    It’s a great reminder that running doesn’t always require us to try harder. Sometimes the biggest improvements come from letting go rather than tightening up.

    Give it a try on your next run and see what you notice.

    Small moments of awareness like this can completely change the way running feels.

    💛 Want your running (and your headspace) to feel a little lighter?

    If you enjoyed this ZenRUN Moment, you might love The Running Reset - a simple bundle of guided runs and tools designed to help you clear your mind, reset your rhythm, and fall back in love with running.

    👉 https://www.zenrun.app/courses/the-running-reset

    A couple of small favours

    1️⃣ If you’re enjoying the podcast, a quick follow, like, or review helps more runners discover it.

    2️⃣ Got a running story - or know someone we should chat with? I’d love to hear from you.

    Find me on Facebook or Instagram @ZenRUN.club

    or email hello@zenrun.club
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    3 mins
  • Episode 643 - Ben Ridley - From Parkrun to Delirious, Road Running, Big Feelings and Super Crewing Karin

    Episode 643 - Ben Ridley - From Parkrun to Delirious, Road Running, Big Feelings and Super Crewing Karin
    Jun 8 2026
    In this episode of the ZenRUN Podcast, I chat with the wonderful Ben Ridley - Perth runner, Delirious West athlete, self-declared road runner, proud husband of Karin Ridley, and possibly one of the most committed “super crew” members in the ultra-running world. Ben’s story starts with a childhood full of sport - footy, swimming, surf lifesaving, T-ball, basketball - basically everything except running. Because running? Absolutely not. Ben grew up with chronic asthma, tricky knees, and a very strong dislike of running. But life has a funny way of circling back. After years of work, family life, health challenges, weight struggles, FIFO, mental health battles, and a major lifestyle shift, Ben and Karin found themselves at parkrun. And that changed everything. What started as a Saturday morning “why would anyone do this?” moment slowly became 5Ks, 10Ks, trails, half marathons, Feral Pig, Delirious West, 100 milers, 200 miler attempts, big DNFs, big lessons, big friendships, and a running life Ben never expected. This episode is funny, honest, emotional, and very Ben. We talk about weight loss surgery, running for mental health, the magic of parkrun, the chaos of Delirious West, crewing Karin, hallucinations, chafing, broken tyres, beers at aid stations, podcast-fuelled road running, and why community might be the greatest thing running has given him. Why You’ll Love This Episode Ben shares: How he went from not being able to run a couple of hundred metres to becoming an ultra runnerWhy parkrun was the perfect no-pressure place to beginHow he and Karin rebuilt their health togetherThe reality of weight loss surgery - and why it was definitely not the “easy way out”His first 50K at Feral Pig and why he was “carrying on like a pork chop” halfway throughHis unforgettable Delirious West 100 miler finish with only 30 minutes to spareWhat it was like crewing Karin through her 200 miler after his own race endedThe grief and emotion of losing his mum during DeliriousWhy DNFs hurt, but don’t define youHow running has become one of his biggest mental health toolsWhy he’s currently loving road running, Melbourne Marathon training, and running into the MCGWhy running with mates, coffee after parkrun, and pub run friendships matter so muchWhy Delirious still has baggage, but also still has a pullHow he’s heading back to Delirious with mates for the Great Southern Beer Run Tips From Ben Ben shared some really practical, honest advice for runners who are struggling to get out the door: 1. Find your reason why Don’t just run because you “should.” Work out why it matters to you. Is it your mental health? Your fitness? Your friendships? A goal? A bit of space from life? That reason helps get you moving when motivation disappears. 2. Remember how you feel once you’re out there Ben says the hardest part is often getting out the door. Once you’re moving, things start to shift. Your head clears. Life feels a bit lighter. The run does what it came to do. 3. Use something that helps you get started For Ben, that might be a podcast, music, a book, or just being out on the trail listening to birds and trees. The point is simple: make the run easier to begin. 4. Run with people when you can Community has been huge for Ben. Parkrun, pub run, trail events, Ultra Series, coffee after runs - these people have become lifelong friends. Sometimes running is less about the running and more about who it brings into your life. 5. Walking counts Ben’s reminder is simple and brilliant: Half an hour is better than nothing. If you can’t run, walk. If you can’t do the full plan, do something. It still matters. 6. Strength training helps Ben is a big believer in strength work for runners, especially if you want to keep running longer distances, reduce injury risk, and avoid the post-run “can’t sit down on the toilet” situation. Very practical. Very true. A Beautiful Reminder From Ben’s Story Ben’s story is a reminder that running doesn’t have to start perfectly. You don’t need to grow up as “a runner.” You don’t need to be fast. You don’t need to have it all together. You can start with one parkrun. You can walk. You can struggle. You can DNF. You can come back. And somewhere along the way, running might become less about proving something - and more about finding your people, clearing your head, and becoming someone you never expected to be. Connect With Ben You’ll most likely find Ben at parkrun, pub run, crewing Karin, running roads, signing up for something ridiculous with mates, or preparing for his next Delirious adventure. And if you see him at an aid station, he may remind you: You did choose to do this. Delirious WEST event Website - https://deliriouswest200miler.com.au/ Interested in the 2027 DW? Go join the event Facebook Group so you don’t miss when the race opens for entries in June for new runners - https://www.facebook.com/groups/1428304207182387 💛 Want your ...
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    2 hrs and 20 mins
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