131 episodes

Operation Move is dedicated to making sure you find joy in your running, purpose in your training and some inspiration along the way.

Operation Move Zoey Dowling

    • Fitness
    • 4.6, 43 Ratings

Operation Move is dedicated to making sure you find joy in your running, purpose in your training and some inspiration along the way.

    Preparing for that big workout or virtual run (plus how to make the most of treadmill running)

    Preparing for that big workout or virtual run (plus how to make the most of treadmill running)

    How do you prepare for that big workout, benchmark run or even a virtual race?
    You might not want to do a full taper like you normally would, but you still want to give it the respect it deserves!
    This week I'm talking about:
    Adapting your week
    Keeping your priorities straight
    What things won't make a difference
    How to set yourself up for a good physical and mental level of readiness on the day
    And keeping focused on what your goal is while not getting locked into the outcome
    Listener Question!
    A listener wanted to know how to use treadmills vs running outside. So I talked a bit about:
    What treadmills are really awesome at
    What they are less awesome at
    How to adapt sessions to the treadmill
    And if you do all of your running on the treadmill, how will it translate to outside?
    Sign up for the introductory 8 week program here, it's free!
    You can sign up here, just make sure that you tick the walking challenge box. 
     
    Support the podcast, so we can make more and get access to bonus episodes!
     
     
    You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about tempo running - why it doesn't have to be scary, how it should feel and some ideas for a warm up to make everything a whole lot easier.  
     
    Would you like your question answered?
    As promised on the podcast, you can book in a skype call here Or you can email me here.  
     
    Check out Run Club and the Operation Move Sisterhood
    Our amazing community includes:
    Plans from 5km to Marathon from Beginner to Advanced
    Weekly workouts for when you are in between plans, or just to spice up your week
    A private facebook community
    Access to coaches for all your questions
    And most importantly - the most supportive community you can imagine!
    You can sign up here.
    Stay up to date on:
     
     
    instagram @opmove
     

    facebook @opmove
     

    facebook community group @opmove
    You can listen on iTunes, Spotify or Stitcher
     
     

    • 29 min
    Everything I want new runners to know

    Everything I want new runners to know

    This week is brought to you by I've heard way too many people gatekeeping new runners and I have feelings about that
    It's true. There are so many people who are new to running or giving it a crack again with gyms being limited or not quite open yet and I'm pretty annoyed with the level of gatekeeping or scaremongering that is out there. More runners is awesome! I'm so excited to see everyone out there trying something new or getting back to something that they used to love. 
    Everything I want new runners to know (and everything people wished they'd known before they started)
    In this episode I'm talking:
    Injury prevention
    Strength training
    What shoes to buy?
    Bodytype BS
    Is your technique worse if you run slow?
    How to slow down.
    Walking is your friend
    Managing fatigue when you start
    How to breathe
    And most importantly, yes it does get easier. 
    Support the podcast, so we can make more and get access to bonus episodes!

    You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about tempo running - why it doesn't have to be scary, how it should feel and some ideas for a warm up to make everything a whole lot easier. 
     
    Would you like your question answered?
    As promised on the podcast, you can book in a skype call here Or you can email me here.
     
    Check out Run Club and the Operation Move Sisterhood
    Our amazing community includes:
    Plans from 5km to Marathon from Beginner to Advanced
    Weekly workouts for when you are in between plans, or just to spice up your week
    A private facebook community
    Access to coaches for all your questions
    And most importantly - the most supportive community you can imagine!
    You can sign up here. Stay up to date on:

    instagram @opmove
    facebook @opmove
    facebook community group @opmove
    You can listen on iTunes, Spotify or Stitcher

    • 33 min
    When different, not more is what makes you better

    When different, not more is what makes you better

     
    If more makes you better, you should just be able to rinse and repeat - right?
    Turns out maybe not so much. Sometimes more does lead to improvements, and that's especially true in the beginning. And us humans just love the seductive illusion of linear progression, but as you get further into things, often more isn't better. Sometimes, it's even worse.
    So in this episode of the podcast I'm talking about how to get your focus on what you can do to improve when more isn't working, more isn't practical or doesn't fit in with your lifestyle, or maybe you are just going to have better results with doing something else instead.
    Capacity is just one tool in your tool box. Maybe the workload isn't the issue - maybe under-recovery is. Or maybe you've been favouriting a particular type of training.
    This is all about your experiment of one: you.
    Support the podcast, so we can make more and get access to bonus episodes!
     
     
    You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about where to start with your nutrition - some basic building blocks to get you started and focusing on the things that will have the most impact for you. 
    Would you like your question answered?
    As promised on the podcast, you can book in a skype call here Or you can email me here.
    Check out Run Club and the Operation Move Sisterhood
    Our amazing community includes:
    Plans from 5km to Marathon from Beginner to Advanced
    Weekly workouts for when you are in between plans, or just to spice up your week
    A private facebook community
    Access to coaches for all your questions
    And most importantly - the most supportive community you can imagine!
    You can sign up here.
    Stay up to date on:
     
     
    instagram @opmove
     

    facebook @opmove
     

    facebook community group @opmove
    You can listen on iTunes, Spotify or Stitcher     

    • 28 min
    128. Take some of the structure out of your training, but get the same results

    128. Take some of the structure out of your training, but get the same results

    If you are like anyone I am coaching, you have been wanting to change up your training in this period without races
     
    Maybe you have a whole heap of extra stressors on you right now, maybe you want to fall in love with running again, maybe you want to step outside the 12 week cycle and do something different, or maybe you just want to take the pressure off. Whatever it is, there's been a much bigger need for less rigidity in training the last few months, and probably for the rest of the year too.
     
    But it probably also makes you feel a bit nervous right? Like if you take your foot off the gas pedal, are you going to go backwards? You don't want to feel like the time is 'wasted' either, so where does that leave you?
     
    In this episode of the podcast, I'm talking about how to take some of the structure out of your sessions, but still get the same physical adaptations, just with a whole lot less of the mental load.
     
    Sounds fun, right? I thought so too! I have a few ideas to keep you moving, switch to more of an effort based focus and create ways where the intensity isn't always coming from the session itself.
     
    Support the podcast, so we can make more and get access to bonus episodes!
     


    You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about my three absolute favourite 5km workouts. I don't think we are that far away from a parkrun return, it might be time to get ready!
     
    Would you like your question answered?
    As promised on the podcast, you can book in a skype call here Or you can email me here.  
    Check out Run Club and the Operation Move Sisterhood
    Our amazing community includes:
    Plans from 5km to Marathon from Beginner to Advanced
    Weekly workouts for when you are in between plans, or just to spice up your week
    A private facebook community
    Access to coaches for all your questions
    And most importantly - the most supportive community you can imagine!
    You can sign up here.  
    Stay up to date on:


    instagram @opmove


    facebook @opmove


    facebook community group @opmove
    You can listen on iTunes, Spotify or Stitcher  
     

    • 28 min
    127. The year of mini goals (with Kirsten)

    127. The year of mini goals (with Kirsten)

    This week I have company!
    Kirsten is back and we are catching up on all things post-home schooling apocalypse, the virtual run across Tennessee, 10km training and:
    Creating adventures for yourself in the absence of races
    Fun things to work on that you wouldn't normally be able to do in a training cycle
    Mini goals ranging from elevation, to segments, to time trials to distance
    And the usual kind of shenanigans we get into.
     
    Support the podcast, so we can make more and get access to bonus episodes!
     

    You can support Operation Move and the podcast on Patreon. I am so grateful for your support! In this week's bonus episode, I'm talking about how to handle that pre-workout anxiety that you get before a harder session.
     
    Would you like your question answered?
    As promised on the podcast, you can book in a skype call here Or you can email me here.  
    Check out Run Club and the Operation Move Sisterhood
    Our amazing community includes:
    Plans from 5km to Marathon from Beginner to Advanced
    Weekly workouts for when you are in between plans, or just to spice up your week
    A private facebook community
    Access to coaches for all your questions
    And most importantly - the most supportive community you can imagine!
    You can sign up here.  
    Stay up to date on:

    instagram @opmove
    facebook @opmove
    facebook community group @opmove
    You can listen on iTunes, Spotify or Stitcher  

    • 1 hr 38 min
    126. Why We Run

    126. Why We Run

    When you strip back all the trappings this is what you are left with . . .
    When there aren't any races . . . When there aren't any group runs . . . When there is nothing immediate to train for . . . And when your stress levels mean that you probably aren't really improving that much (at least according to my watch, Janet) . . . You get to find out why you run. Really. This episode is about that. And about not judging yourself for your coping mechanisms.
    Would you like your question answered?
    As promised on the podcast, you can book in a skype call here Or you can email me here.  
    Check out Run Club and the Operation Move Sisterhood
    Our amazing community includes:
    Plans from 5km to Marathon from Beginner to Advanced
    Weekly workouts for when you are in between plans, or just to spice up your week
    A private facebook community
    Access to coaches for all your questions
    And most importantly - the most supportive community you can imagine!
    You can sign up here.
    Support the podcast, so we can make more and get access to bonus episodes!
     
    You can support Operation Move and the podcast on Patreon. I am so grateful for your support! Stay up to date on:
    instagram @opmove
    facebook @opmove
    facebook community group @opmove
    You can listen on iTunes, Spotify or Stitcher

    • 29 min

Customer Reviews

4.6 out of 5
43 Ratings

43 Ratings

matilda_i ,

Hang out with running friends

Operation Move is a podcast that I can relate to.
- Australian
- Females
- Runners
- Mums

This podcast is like sitting down with some good mates who love running like you do. They are informative and fun.

ameliayens ,

Real relatable running chat

Thanks for an awesome podcast, so encouraging for new and established runners

lalalashell ,

Informative and fun for all levels of runners

I have been running for a few years now and am currently coming back to consistent running after an injury and illness. This podcast is relaxed yet informative and has advice/content that is relatable for all levels of runners, catering for all distances and interests (beginners, road races, trails, juggling everything, strength work etc). I have gained so much inspiration and motivation from the podcasts, I highly recommended to other runners, no matter what stage of running you are at.

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