Her Pace

About Her Pace

Welcome to Her Pace - a show about female runners for female runners. Her Pace goes beyond, paces, race splits, and podium finishes. Instead, we pull back the curtain to get to know the women behind the incredible achievements. Through deep, inspiring conversations with amateur and elite runners alike, Her Pace explores how running builds resilience, sparks empowerment, and transforms the way women and girls experience their bodies. This isn't a tips-and-tricks running show. It’s a community and a space dedicated to helping women get inspired, find their strength, and dream big.

Publisher

Sarah Goddard

Category

health & fitness

Language

en

Explicit

No

First episode

4 Jun 2026

Latest episode

8 Oct 2026

Latest episodes

12 episodes in the feed.

1. 

   8 Oct 2026

   On protecting your joy & playing the long game | Lucy Bartholomew # 12

   The best performances in running are rarely just about the finish line. Lucy Bartholomew joins me this week for an honest conversation about racing, recovery, and keeping joy in the sport. She reflects on disappointment, pressure, and how she’s learned to trust the process, focus on consistency, and play the long game. We also spoke about family, social media, comparison, and why simple habits—sleep, eat, train—can matter more than the latest performance trend. This weeks episode is a great listen for women who are chasing big goals while trying to stay connected to why they started. Expect to hear about: Why the process matters more than the podium. Why consistency and patience support a sustainable running career. How comparison and social media can affect your relationship with running. How to cut through the noise around nutrition, supplements, shoes, and recovery gadgets. Why protecting your joy is part of playing the long game. Timestamps: 00:56 — Coming home after a huge overseas racing season. 03:15 — Tarawera, UTMB, and learning to hold disappointment. 06:23 — Why the process matters more than the race result. 11:10 — Stepping away from the “more is more” mindset. 17:31 — Looking back on Lucy’s first Surf Coast Century. 24:36 — Lucy’s dad’s. 38:34 — Pressure, image, and protecting your mind. 44:40 — Cutting through trends and keeping training simple. 51:24 — Life beyond running and choosing privacy. 55:59 — Comparison vs. finding what works for you. 63:23 — Larapinta and embracing the long game. 66:38 — What suffering and joy have taught Lucy about running. Connect with the show on instagram (https://www.instagram.com/herpacepodcast/) Connect with Lucy on instagram (https://www.instagram.com/lucy_bartholomew/?hl=en) Music from #Uppbeat (free for Creators!): ⁠https://uppbeat.io/t/mountaineer/anti-cafe⁠ (https://uppbeat.io/t/mountaineer/anti-cafe)

2. 

   24 Sept 2026

   “Be here now”, consistency and mindset in life and endurance | Holly Ranson #11

   What if the way to your best performance is to just stop obsessing about where you are in the field? Holly Ranson shares the mindset shift that turned a tough race day into a golden-ticket breakthrough, and why the real performance edge might be learning how to stay present when every instinct says to calculate, chase, and panic. From Tarawera to Western States, Holly opens up about the difference between racing for a result and racing with freedom. She breaks down how a last-minute decision, a stacked women’s field, and a deliberate focus on enjoyment changed everything, and why the same course felt terrible one year and magical the next. You’ll hear: The exact mental tools Holly uses to pull herself back into the moment, including her “be here now” and “helpful thoughts only” cues. Why outcome-obsessed racing can leave you tense, scared, and performing below your ability. What it really takes to get into Western States, from the lottery system to golden tickets and why her entry was so hard-won. How Holly prepared for one of the world’s most iconic ultra races while working full-time and doing a PhD. The reality of funding an elite running career in Australia, and why many top athletes end up looking overseas for support. Holly also traces her path from sailing and triathlon into ultras, including the races that quietly changed everything: 12-hour and 24-hour national records. She talks honestly about the pressure, the post-race blues, the importance of recovery, and how strength training, fuelling, and expert guidance are changing the way she approaches running in her late 30s. This conversation is as much about life as it is about running. If you’ve ever felt like racing, training, work, and everything else is too much at once, Holly’s perspective on consistency, patience, and process will hit home. Essential listening if you love trail and ultra running, want practical mindset tools, or need a reminder that progress is built long before race day. Holly Ranson is an Australian ultra runner, firefighter, and PhD candidate with a background in nutrition, dietetics, and psychology. She’s represented Australia in timed ultra events, won national records, and earned her place at Western States through a golden-ticket race at Tarawera. Timestamps 03:39 - Tarawera: racing for enjoyment and winning the golden ticket. 06:36 - Letting go of outcomes instead of pretending not to care. 11:08 - Simple mental cues: be here now and helpful thoughts only. 14:52 - What Western States is and why entry is so difficult. 18:06 - Course recon, race nerves, and arriving prepared for Western States. 21:06 - How Holly funded the trip and why sponsorship is still a challenge. 24:33 - Holly’s PhD on social influences and firefighters’ eating behaviour. 27:40 - Leaving work, changing structure, and what daily life looks like now. 33:04 - Western States race highlights. 39:22 - Where Holly’s grit came from and what sailing taught her. 41:17 - From triathlon to cycling to finding longer endurance events. 45:17 - The 12-hour Dust Till Dawn race and a national record. 47:01 - Moving to 24-hour racing and making the Australian team. 48:56 - Why Holly says consistency matters more than natural talent. 53:27 - The reality of sponsorship, brand partnerships, and overseas opportunities. 59:57 - What running means to Holly in everyday life. 64:41 - How training and recovery have changed in her late 30s. 67:25 - Advice for female athletes starting later or building slowly. 69:14 - What Holly would say to younger runners about patience and evidence-based guidance. Get in touch!! With Holly on instagram (https://www.instagram.com/hollyrranson/?hl=en) With the show Her Pace Podcast (https://www.instagram.com/herpacepodcast/) Music Credit: Music from #Uppbeat (free for Creators!): ⁠https://uppbeat.io/t/mountaineer/anti-cafe⁠ (https://uppbeat.io/t/mountaineer/anti-cafe)

3. 

   10 Sept 2026

   Sustainability, self-belief and why having fun fuels performance better than trying harder| Jessie Speedy #10

   A surprise breakthrough, a brutal injury, and a mindset shift that changed everything - Jessie Speedy opens up about the winding road from school sports to elite trail running, and why the best races often come after you stop forcing them.If you’ve ever wondered how an athlete goes from “just having fun” to representing New Zealand on the world stage, this episode is packed with the kind of honest, behind-the-scenes insight most people never hear. Jessie shares what it really looked like to win Tarawera and UTA, how a first-ever stress fracture forced her to slow down, and why her biggest lessons came from the moments she least expected.You’ll discover: How Jessie rebuilt her running identity after years off with injury The surprising path from accounting and dietetics to elite endurance sport Why social media can quietly distort your relationship with food, training, and body image What trail and mountain racing at World Championships actually feels like, from altitude to aggressive positioning on course The simple mental cues Jessie uses when pain, cramps, or doubt hit mid-race Jessie also gets refreshingly real about the pressure to “do more,” the danger of under-fuelling, and why so many well-meaning athletes accidentally talk themselves into burnout. As a registered dietitian, she breaks down what women runners need to know about energy availability, food quality, and why protein obsession can sometimes miss the bigger picture.At its core, this conversation is about longevity, self-belief, and learning how to keep showing up without losing the joy. Whether you’re a runner, a competitive athlete, or someone trying to find a healthier relationship with training and food, Jessie’s story will make you rethink what progress actually looks like.Perfect for runners who want to stay healthy, perform better, and last longer in the sport without turning every session into a test of worth. And yes, there’s also a very important discussion about Pitbull, aqua jogging, and the best possible running playlist energy. Timestamps: 01:38 - Jessie’s current injury setback and long-term mindset. 04:31 - Why last season may have been too much, too soon. 09:48 - The chaotic, no-warm-up story behind her UTA win. 12:51 - From school sport to late-blooming runner. 15:38 - How social media and diet culture affected her relationship with food. 20:14 - Why restrictive eating can start as “just trying to be healthier”. 24:37 - Rebuilding a healthy relationship with running. 26:40 - Plantar fascia injury and the long road back. 29:33 - Why she aimed for Worlds without obvious proof it was possible. 32:59 - Living and training in Europe before Worlds. 36:00 - What uphill racing at Worlds actually demands. 37:17 - Double-race weekends and how the format affects recovery. 39:38 - Racing the classic course with no expectations. 40:08 - Why being “aggressive” matters on narrow trail courses. 43:55 - Managing cramp and race pain with self-talk. 46:34 - Pitbull, playlists, and the aqua jogging soundtrack. 50:56 - Jessie’s approach to sports nutrition and food-first fuelling. 53:54 - Why protein obsession can crowd out real food and carbs. 60:39 - Signs of low energy availability and when to get help. 62:27 - What’s motivating Jessie right now during rehab. 64:49 - The value of a proper multidisciplinary support team. 69:30 - Jessie’s advice for female runners: have fun first. 72:46 - Why taking pressure off often leads to better racing. Music from #Uppbeat (free for Creators!): ⁠https://uppbeat.io/t/mountaineer/anti-cafe⁠ (https://uppbeat.io/t/mountaineer/anti-cafe) Keep in touch! Follow Jessie on instagram (https://www.instagram.com/jessie_speedy/?hl=en) Follow Her Pace on instagram (https://www.instagram.com/herpacepodcast/?__d=1%2F%3Fhidemenu%3Dtrue) Email: Herpacepoddy@gmail.com

4. 

   27 Aug 2026

   "You've just got to take it one lap at a time" - Sitting with pain & building confidence | Sari-Elle Kraemer #9

   What happens when a woman with no sporting background signs up for one of the world’s toughest marathons, then turns that leap of faith into 300+ kilometre backyard ultra performances? This week I sat down with Sari-Elle Kraemer to hear her story and the hard-earned lessons from the edge of exhaustion. Sari-Elle takes us through her journey from “not sporty at all” to running the Everest Base Camp Marathon, placing top female in major backyard ultras across Australia, and pushing through the kind of challenges that Sari-Elle says help you get to know yourself and your capabilities in a new way. Sari-Elle opens up about the first real injury of her career and the mental battle of being forced to slow down after years of big weeks, long runs, and race after race. You’ll discover: How Sari-Elle went from running around the block in 2019 to tackling Everest Base Camp Marathon. The fundraiser mindset that pushed her to dream bigger and set audacious goals. Why coaching, pacing, recovery, and crew strategy can make or break ultra-distance events. The mindset shifts that help her stay calm when pain, doubt, or fatigue show up in the middle of the night. We also spoke about the brutal realities of injury, why learning to push through pain can be both a superpower and a trap, and how setback can become the start of a smarter, stronger chapter. Sari-Elle also shares how running has changed the way she approaches life outside sport - from resilience and patience to breaking big goals into milestones and learning to adapt fast when plans fall apart. It’s a conversation about ambition, identity, and discovering just how much more you’re capable of than you think. Timestamps: 01:55 - First major injury and how rehab changed the plan. 03:24 - The mental side of being injured. 05:09 - Reframing injury as temporary and focusing on rehab. 06:20 - Injury culture, outside comments, and managing other people's opinions. 07:10 - Learning about training load, stress fractures, and doctor Googling. 09:05 - Staying connected to work, volunteering, and other parts of life. 10:04 - How running can make life clearer and more present. 13:12 - Starting running in 2019. 14:09 - Early runs, building distance, and the first half marathon. 15:08 - Signing up for Everest Base Camp Marathon. 16:16 - COVID disruption and returning to the Everest goal. 17:44 - Training for Everest and the growth that came with it. 21:26 - Getting the mumps the day before a 50K race. 24:00 - Reality check at Everest Base Camp. 26:29- Making it to the start line and valuing the journey. 28:38 - Getting hooked on running beyond just one fundraiser. 29:08 - Discovering Sydney Backyard Ultra by chance. 30:23 - First backyard ultra. 31:22 - Learning sports nutrition and changing the race plan. 35:35 - Getting a coach and learning backyard-specific training. 37:04 - Chasing 39 hours in 2025 and then going beyond it. 38:31 - Winning at 40 hours and the challenge of the no-finish-line format. 39:55 - Mental resilience, self-talk, and staying calm in the pain. 41:48 - How backyard lessons apply to life outside running. 46:54 - Why hard events make you more capable, not just tougher. 53:14 - Sydney 2026, better conditions, and a stronger crew setup. 60:39 - Seven marathons in seven days and the Lions Clubs fundraiser. 61:07 - About Lions Clubs Australia. 65:30 - Not being able to walk on day six and making the call to stop. 68:24 - Reflection on the setback. 70:25 - Advice for women starting running without a sport background. 71:02 - What motivates Sari-Elle to keep training and keep chasing potential. Connect with Sari-Elle on ⁠Instagram⁠ (https://www.instagram.com/sarielleruns/) Connect with the show on ⁠Instagram⁠ (https://www.instagram.com/herpacepodcast/?__d=1%2F) Music from #Uppbeat (free for Creators!): ⁠⁠https://uppbeat.io/t/mountaineer/anti-cafe⁠ (https://uppbeat.io/t/mountaineer/anti-cafe)

5. 

   13 Aug 2026

   From life changing diagnosis to Marathon mum | Brooke Williams #8

   A nine-minute marathon PB is impressive, but coming back from a heart condition, two pregnancies, and years away from racing is the real story behind Brooke Williams extraordinary running career. Brooke shares the brutal, honest, and deeply inspiring path that took her from “you’ll never run again” to elite marathon racing, and why she still believes her best day is ahead. In this incredible chat we spoke about the moments that changed everything - from a shocking collapse and a terrifying diagnosis of hypertrophic cardiomyopathy to the long stretch of uncertainty, grief, and recovery that followed. Brooke also opens up about what it took to return to running after time off, how she rebuilt her confidence through two pregnancies, and why she now races with a completely different mindset. Key topics: We discuss her early breakthrough at Zatopek, where a junior national title and PB showed her she could be more than a casual runner. She opens up about collapsing after a hot session before Zatopek, then being diagnosed with hypertrophic cardiomyopathy and told she would never run again. We discuss the emotional impact of testing, fear, medical uncertainty, and how meeting a specialist who understood athletes changed everything. Brooke shares how she returned to running after being cleared, then built back through postpartum. She talks about racing as a new mother, including 2:56 in Noosa, 2:47:11 in Sydney, and 2:45:02 in Osaka. We discuss the realities of being a marathon mum. Brooke reflects on how motherhood and running have shaped each other. Brookes story is as much about resilience as it is about performance - and it’s a reminder that big goals, motherhood, and health challenges can coexist in ways most people never see.If you’re a runner, a mum, or someone trying to keep moving through a season that feels challenging, this episode will leave you motivated, reassured, and ready to show up again. Timestamps (3:14) Introducing the small town girl. (5:26) Gold Coast half marathon, near-PB pacing, and the power of racing in a pack. (7:38) Marathon-focused training, Osaka, London, and learning to respect the distance. (9:04) Current training structure and adapting sessions around winter work hours. (13:26) How marathon training creates accumulated fatigue and when motivation becomes a warning sign. (15:29) The cliff edge of marathon preparation and why rest sometimes matters more than another run. (21:21) How it all started. (23:36) From road marathons to track racing and a surprise national-level breakthrough. (27:34) Mountain running, national exposure, and then stepping away from the sport. (29:29) Choosing family, teaching, and a break from the all-or-nothing mindset. (34:34) Returning to running, hitting 16:14 for 5K, and the collapse before Zatopek. (35:23) The cardiomyopathy diagnosis and the first shock of being told she would not run again. (38:33) The difficult medical appointments, testing, and the emotional fallout. (43:05) The specialist who changed everything. (49:25) Marriage, pregnancy, and the return to training. (53:51) Postpartum return with Hudson and the coaching shift that rebuilt confidence. (57:34) First postpartum PB, 16:37 for 5K, and feeling like she was back. (61:03) Moving into the marathon again, Noosa, and deciding to go all in. (72:25) Mum guilt, fatigue, and the emotional load of training while parenting. (77:10) Sydney Marathon call room nerves, elite company, and the full-circle moment. (79:35) Behind the scenes as an elite at the Sydney marathon. (82:15) Sydney breakthrough - 2:47:11, ninth Australian, and a nine-minute PB. (90:08) Advice for marathon mums: believe in yourself and don’t put limits on what’s possible. (97:18) Why Brooke keeps showing up and chases the race where everything clicks. Connect with Brooke on Instagram (https://www.instagram.com/brookerunsaustralia/) Connect with the show on Instagram (https://www.instagram.com/herpacepodcast/?__d=1%2F) Music from #Uppbeat (free for Creators!): ⁠https://uppbeat.io/t/mountaineer/anti-cafe⁠ (https://uppbeat.io/t/mountaineer/anti-cafe)

6. 

   30 Jul 2026

   "42 years old and still improving" - Balancing elite ultra running and motherhood | Nicole Paton #7

   In this episode, I’m joined by Nicole Paton—arguably Australia’s leading female ultra mountain runner, a self-coached athlete, and mum of two. We talk about the journey thats taken her from an Everest Base Camp trek to elite trail racing, and what it really looks like to pursue big goals alongside parenting, work, recovery, and the everyday realities of family life.Nicole shares openly about running through pregnancy after miscarriage loss, returning to racing after having children, and taking on CCC at UTMB just seven months postpartum while still breastfeeding her daughter. We also get into the less-discussed side of serious training for mums: the exhaustion, the mum guilt, and the trade-offs that come with trying to give your all to both sport and family.If you’re a runner, a mum, or someone figuring out how to make space for the things that matter to you, I think you’ll take a lot from this conversation. TIMESTAMPS 01:25 — Meet Nicole Paton and her standout racing season. 03:53 — Why Nicole races often and uses events as training. 07:50 — The Everest Base Camp trip that led her to trail running. 13:05 — Why Nicole self-coaches and keeps her training flexible. 16:00 — Running through pregnancy and navigating miscarriage loss anxiety. 20:06 — Returning to racing after becoming a mum. 22:47 — Preparing for a 100km race while breastfeeding. 25:07 — The logistics of feeding her daughter during the race. 30:25 — Going all-in after making the World Champs team. 34:00 — Balancing training, freelance work, and family life. 37:22 — Making running a non-negotiable priority. 39:40 — Raising kids who see their mum chase big goals. 41:49 — The fatigue and mum guilt that come with hard training blocks. 44:32 — Recovery, sleep, and looking after yourself. 46:49 — Racing in your forties and making the most of the opportunity. 48:29 — Mental strategies for getting through the toughest race moments. 52:20 — Listening to your body and avoiding overtraining. 53:58 — Nicole’s advice for mums who want to make time for running or something for themselves. Thanks so much for checking out this episode of Her Pace. Whether you're balancing motherhood or chasing your own running dreams, Nicole’s story offers valuable lessons on perseverance, passion, and self-belief that I think are relevant for all women. Connect with Nicole: Instagram (https://www.https://www.instagram.com/nicolepaton22/?hl=en) Connect with the show: Her Pace Instagram (https://https://www.instagram.com/herpacepodcast/?__d=11) Sarah's Instagram (https://https://www.instagram.com/sarah.goddard_/)

7. 

   16 Jul 2026

   "When I enjoy my training the most, I run the best" - Embracing Authenticity and Mental Resilience in Running | Charlotte #6

   In this episode, Charlotte shares her inspiring journey from team sports to marathon running, highlighting the importance of mental strength, community, and staying true to oneself. We explore her insights on the evolving running culture, managing setbacks, and maintaining health beyond performance. Key Topics: Charlotte's move to Australia and her experience of cultural adjustment and community integration. The transition from competitive team sports to solo endurance running and the role of community. How community groups and running with faster-paced athletes boosts confidence, enjoyment & performance. The mental strategies Charlotte uses to push through tough race moments, including positive self-talk. Reflections on her first marathon time of 2:46 and lessons learned from challenging races. The impact of social media, including Strava, on runners' mental health and authenticity. Supporting friends in ultra races through highs and lows. The importance of listening to your body's health signals, especially regarding iron and hormonal health. Advice for newcomers: avoid overtraining, stay authentic, and prioritise health over aesthetics. The cultural shifts in running's popularity and maintaining a grounded perspective. Timestamps: 00:00 - Charlotte's journey from Germany to Australia and her love for Sydney. 02:46 - How community running groups have changed her perspective and performance. 04:07 - The shift from team sports to solo endurance running and the role of community. 09:40 - Breaking 1:30 in the half marathon and consistent improvements. 10:58 - Preparing for her first marathon and lessons on pacing and enjoying the race. 12:54 - The magic of pacers and the Berlin marathon experience. 15:13 - Finding joy in race day and managing expectations after setbacks. 16:39 - Relationship with running before and after her first marathon. 18:30 - Building community and camaraderie in running. 20:03 - The humbling experience of her second marathon in Copenhagen. 22:13 - The mental resilience required during tough race moments. Self-talk tips on race day. 26:42 - Overcoming negative spirals and maintaining motivation. 28:53 - The influence of social media, comparison, and authenticity in running culture. 30:07 - The pitfalls of pressured training and the importance of listening to your body. 39:31 - Lessons from the Ballarat race and handling disappointment healthfully. 44:11 - Supporting friends in ultra events and lessons from extreme endurance. 50:32 - Charlotte’s current race plans, goals, and embracing the joy of running. 52:54 - The cultural evolution of running and advice for new runners. 60:34 - The critical importance of women's health, iron levels, and hormonal awareness. Connect with Charlotte: Instagram (https://www.instagram.com/char.running) Connect with the show: Her Pace (https://www.instagram.com/herpacepodcast/) Sarahs profile (https://www.instagram.com/sarah.goddard_/) Note: This episode delves into mental resilience, cultural shifts in the running space, and health essentials for female runners. It's perfect for those looking for authenticity, practical insights, and motivation on their own running journeys.

8. 

   2 Jul 2026

   "Why not go and see whats out there and see what the next challenge is?" - Ultra running, motherhood & resilience | Amanda Payne #5

   Welcome to episode 5, an inspiring chat with Amanda Payne on her incredible journey through ultra running, overcoming personal tragedies and injuries in her pursuit of her passion for endurance. Discover practical tips to inspire you to move, insights into Amanda's training and racing, and the mental resilience needed to push beyond limits — both on and off the trail. In this episode: Amanda's background in triathlon and transition to trail and ultra running. How her journey with twin boys and NICU experience shaped her resilience. The story behind her recent 100 km ultra [UTA Miler] and lessons learned from setbacks and race day challenges. The importance of mental strength, patience, and joy in endurance sports. Navigating injuries and knowing when to push and when to rest. Amanda's aspirations for future races like Cocodona 250 and UTMB. Advice for women, especially mothers, wanting to start or push further in ultrarunning. Content warning: This episode contains discussions about premature birth, birth trauma and child loss. I have includedcontent warning in the time stamps below. Please take care if this is not the right time for you to be listening to this content. Timestamps: 00:00 - Introduction: Amanda's trail running journey. 02:15 - Amanda's background in triathlon and transition to trail running.4:09 - Overcoming challenges as a twin mother and. NICU experiences. 08:51 – CONTENT WARNING Amanda's birth story.08:56 - Waters breaking at 24 weeks and the twins arriving 09:18 - Amanda shares Riley's health challenges and his passing09:43 - Lucas's long NICU stay and the challenges of caring for him during COVID 12:22 - Handling setbacks and injuries during races and training16:52 - Training on technical terrain and long-distance race prep23:03 - Race day stories: from hallucinations to emotional finishes.37:25 - Mental strategies for difficult moments on the trail.45:46 -The power of community, support, and perseverance.55:15 - Reflecting on race success versus the journey and experience.58:22 -Lessons learned about resilience and long-term health61:01 -Amanda’s future race plans and long-term goals65:35 - Advice for women and moms interested in ultra running67:00 -The never-ending adventure of ultra running and curiosity. Extra notes:Amanda emphasises listening to your body, the importance of community support, and finding joy in the process. Her story showcases resilience, the mindset for overcoming adversity, and the endless possibilities within ultra endurance sports. Whether you're a beginner or an experienced runner, I hope her story will inspire you to reach outside of your comfort zone and challenge yourself thoughtfully and meaningfully. Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/mountaineer/anti-cafe (https://uppbeat.io/t/mountaineer/anti-cafe)

9. 

   18 Jun 2026

   Embracing vulnerability and learning to work with your mind | Simone Brick - #4

   In this episode, I was lucky enough to sit down with 4-time Australian trail running champion, Simone Brick. Simone shares her journey of mental health, physical challenges, and the power of vulnerability. Her incredible insights on sustainable training, learning to listen to your body, and the long-term mindset in running will inspire and motivate you to look to the future withconfidence. Key Topics: The response to Simone's recent deep dive into her mental health journey. An update of Simone's physical health journey: from battling the flu and gastritis to a diagnosis of POTS, Ehlers-Danlos Syndrome, and other autoimmune conditions. How Simone navigates her unique physical limitations, emphasising strength training and adaptability in training. The importance of capacity building over goal-based obsession in running to sustain long-term performance. Rethinking the glorification of suffering and promoting sustainable, enjoyable training practices. The role of trust - listening to your body and trusting your intuition during racing and training. The significance of patience, consistency, and the long game in athletic development. Practical approaches for beginners to build a healthy, sustainable running routine. Timestamps: (0:00) - Opening and episode overview (1:30) - Vulnerability and mental health (6:16) - Therapy and ongoing mental health performance (10:54) - Physical health challenges and management (20:02) - Capacity building and training strategies (28:31) - Sustainable training practices (35:20) - Trusting your body and intuition (45:21) - Long term vision in training (57:21) - Final thoughts and how to get in contact with Simone Connect with Simone: Instagram (https://www.instagram.com/theflyingbrick_) Coaching with Simone (https://www.stillwerise.com.au/) Connect with the Show: Instagram (https://www.instagram.com/herpacepodcast) Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/mountaineer/anti-cafe (https://uppbeat.io/t/mountaineer/anti-cafe)

10. 

    4 Jun 2026

    Breaking Barriers and Building Strength | Miah Noble - #2

    I feel so privileged to have had this incredibly honest and vulnerable chat with Miah Noble. As an elite runner and advocate of mental resilience who has had a far from straightforward journey, she shares how her passion for running started, overcoming injuries, and managing her battle with an eating disorder. Miah offers insight on how patience, a positive mindset, and self-trust can transform setbacks into opportunities for personal growth. Expect to learn: How Miah started running, influenced by the pandemic lockdowns and the immediate connection she felt with movement. The importance of mindset - focussing on doing her best every day and embracing the journey, not just the outcomes. The mental strategies Miah uses to push through pain, exhaustion, and moments of self doubt during races and training. The role of the mind in managing disordered eating, recovery, and how to distinguish between the negative and true inner voice. The significance of a strong foundation, patience in training and respecting the physical demands of running to prevent injuries. Miah's current focus on rebuilding her body post-injury, balancing training with self-care, and her optimistic outlook for the future. Timestamps:00:00 - Introduction to Mia’s running story. 02:12 - Starting running during COVID and overcoming initial challenges. 03:51 - The significance of loving what you do and persistence in running. 04:19 - Embracing the mental side of pushing through tough runs. 07:57 - Women in sports and the importance of empowering girls and young women. 10:09 - Mia’s transition into trail running and her mindset shift.13:26 - Managing race day setbacks and accepting circumstances. 15:54 - Handling uncontrollable situations and staying present during races. 23:19 - Opening up about Mia’s experience with anorexia and its connection to her running. 26:04 - The ongoing battle with disordered eating and strategies for recovery. 37:27 - Injuries and the importance of proper training and injury prevention. 42:31 - The significance of nutrition and strength training for runners. 45:03 - How realistic training and gradual progress prevent injuries. 48:40 - Building a solid foundation—slow and steady wins the race. 52:36 - Mia’s current training focus, injury recovery, and future races. 58:17 - Mental health, confidence, and feeling strong again after setbacks. 60:21 - Advice for runners: patience, trusting the process, and working with professionals. Connect with Miah Instagram (https://www.instagram.com/miahrosenoble) Holistic Hybrid Training (https://holistichybridtraining.com.au) Support links: Butterfly Foundation (https://https://www.butterfly.org.au/get-support/helpline/) Connect with the show: Instagram (https://www.instagram.com/herpacepodcast) This episode offers practical advice on training smart, listening to your body, and prioritising mental health alongside physical fitness. Mia’s openness about her challenges and victories makes this a must-listen for athletes and aspiring runners alike aiming to build resilience and longevity in their sporting journey.

11. 

    4 Jun 2026

    "It's about community" - Marathoner, mum and mental strength | Rachel Williams - #1

    Sometimes, we chase speed and medals in running, but what if the real reward isn’t in your times at all? What if it’s the simple joy of lacing up and getting out there every day that truly creates a lasting impact? When injury or setbacks strike, many realise that running’s deeper value isn’t about the finish line, but about the day to day experience itself. In this first episodeof Her Pace, I was lucky enough to chat with 8x Marathoner and Mum, Rachel Williams and to hear her take on why loving the everyday run matters most. Rachel shares how her background in sport laid the foundation for her incredible performances today (3:05 pb) and how stepping away due to injury actually cemented the reason she loves running: the connection with nature, the camaraderie with friends, and the pure joy of those easy, mindful strides. It’s a reminder that sometimes, slowing down can lead to the greatest fulfilment, shifting our focus from goals to the journey. Key topics: The importance of non-time-based goals in running, running as a connection with nature and community, how to persevere through injury and setbacks, finding peace in the daily running routine. Time stamps: (00:41) Intro and Rachel’s early sportsbackground (01:01) Childhood athletic pursuits and netball (02:02) Transition to running at age 39 (03:14) Starting cross country and pole vaulting (05:53) Competitive spirit and early dedicationto sport (08:36) How community and encouragement shapeher journey (10:07) Running in her 30s and balancing familylife (11:28) The moment she decided to start runningduring COVID (12:12) The impact of Strava on motivation (14:11) Managing race day nerves and mentalstrategies (15:01) Building up her running volume andprogress (17:26) Joining coaching sessions and improvingpace (18:46) Her first half marathon and progressingto marathon training (23:22) Transitioning from half to full marathon (25:07) Overcoming injury setbacks and physiosupport (27:00) The experience of her first marathon and physical challenges (28:46) Race day mentality: pacing and adapting (32:37) Handling unexpected race day events,like menstrual issues (41:23) Insights into her recent Ballaratmarathon experience (45:02) How mental toughness helps push throughtough race moments (51:05) What fuels her passion for running (52:29) The story behind Run DCT and communitybuilding (54:40) Perspectives on women in sport andgender equity (56:51) Celebrating women’s achievements likeRachel Entricken’s record (57:54) Advice to her younger self: never quiton passion (58:25) Reflections on patience and bodyawareness in running (59:16) Upcoming goals: Gold Coast Half, SydneyMarathon, World Championships (60:40) Follow Rachel’s journey on Instagram@Run_with_Rach_ Keep up with Rachel: http://www.instagram.com/run_with_rach_ (http://www.instagram.com/run_with_rach_) Keep up with the show: http://www.instagram.com/herpacepodcast (http://www.instagram.com/herpacepodcast) Your running journey is uniquely yours—patience, consistency, and community are your best allies. Never underestimate the power of mental resilience and listening to your body for long-term success. Thanks for listening! Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/mountaineer/anti-cafe (https://uppbeat.io/t/mountaineer/anti-cafe)

12. 

    4 Jun 2026

    Endurance running, fuelling and how letting go of time based goals might help you find more joy | Nicole Miller - #3

    The inspiring woman in episode 3 is Ultra runner and sports dietician, Nicole Miller. Sitting down with Nicole was incredibly fun and her sunny approach to training for ultras is something I think we could all use more of. Nicole discusses her accidental start to ultras (signing up to her first 100km before having run even a half marathon!), the joy she found in her first 100km ultra at Blackall100 and takes us through her podium finish at Buffalo Stampede Grand Slam. This episode isn’t just about race tactics—Nicole’s journey is a masterclass in building confidence through pushing yourself outside of your comfort zone. She explains why loving your training and celebrating every PB—big or small—creates the sustainable, joyful runner mindset we should all aspire to. You’ll discover: How to embrace fun and ease into ultra distances without burnout or injury. The importance of respecting the distance and avoiding overtraining pitfalls. Simple yet powerful fuelling strategies in and around the race. The mental tricks to break down epic multi-day races into manageable chunks and stay motivated. Why performance and health are often misaligned—and how to prioritise longevity and mental wellbeing in running. Timestamps: 00:00 - Introduction: Nicole’s journey from casual park walks to ultra distances. 02:00 - COVID's role in sparking a trail running obsession 06:00 - The chaos and adrenaline of Nicole’s first 100K at Blackall. 12:00 - Hitting the reset button: the importance of humility and respect for the distance. 15:00 - Balancing enjoyment and ambition: why loving the process is key. 18:00 - Post-race blues and the importance of recovery and routine. 22:00 - Fueling changes: from coconut water to regimented carb loading. 27:00 - Female health considerations: cycle changes, red flags, and long-term health. 32:00 - Mental health impact of performance and the importance of purpose. 37:00 - Race day planning: adapting fueling, hydration, and pacing strategies. 42:00 - The incredible experience of Buffalo Grand Slam and multi-day ultramarathon. 52:00 - Handling post-race mental lows and understanding hormonal and nervous system shifts. 58:00 - Motivation: confidence, growth, and pushing beyond comfort zones. 62:00 - The power of finish line moments to boost self-belief and future aspirations. 63:00 - Final thoughts: embracing the learning curve and the importance of being your own guinea pig. Connect with Nicole: Instagram (https://www.instagram.com/total.balance.nutrition) Total Balance Nutrition (https://https://www.totalbalancenutrition.com.au) Connect with the show: Instagram (https://www.instagram.com/herpacepodcast) Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/mountaineer/anti-cafe (https://uppbeat.io/t/mountaineer/anti-cafe)

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