The Run Down

Anthony Di Paolo

The Rundown is my unfiltered take on all of it — the training, the setbacks, the business, the mindset, and everything life throws in between. I'm figuring it out in real time, just like you. Some weeks that means pushing harder than ever. Some weeks it means making the tough call to pull back and start again. Alongside the Hyrox, the endurance sport, the plant-based performance and the self-coaching, this is a show about what it actually looks like to live a life you give a damn about. No script. No edits. Just a real life Run Down.

  1. 21 Jun

    The Run Down | Fixing the One Thing That Broke My Running

    Episode 3, and by the time this drops I'm somewhere over the ocean flying home from Stockholm. I recorded this one early so I could keep the fortnightly thing actually happening. So this is me before the race, not after. Here's where I'm at with my running. Six months ago I couldn't string two weeks together without my hip falling apart. Right now I'm five weeks deep over 50km and feeling strong. The fix wasn't more training. It was finally addressing the thing that was holding me back instead of working around it. I get into exactly what changed. The other big one this episode: I reckon I wasted the better part of 7 years of strength training. Not because I wasn't working hard, but because I was lifting in no man's land and never resting properly between sets. I talk through what I'd do differently, and why I now get more out of one proper strength session a week than I used to get out of a pile of half-arsed ones. Plus how I'm thinking about Stockholm. No PB chasing, just a race that feels good. And why mileage matters less than people give it credit for. Then a big batch of your questions: progressing from Open to World Champs, unbroken wall balls, the biggest mistake I see endurance athletes making, and what proper strength training actually looks like for Hyrox. Fuelled by Myprotein. Code ANTH for up to 50% off. No script. No edits. Just a real life Run Down. What's covered: • Why my running broke down, and the one thing that actually fixed it • Five weeks over 50km and feeling strong for the first time in ages • Training now vs 12 months ago, and why changing coaches didn't fix the real problem • Does mileage actually matter? (the poll answer) • Why I wasted 7 years of strength training • Stockholm: how I'm feeling, no PB expectations, the long game • The mystery explosion, changing my own oil, and building a proper home gym • Myprotein, and the misconception around fuelling • Listener Qs: Open to World Champs, wall balls, strength vs running, the biggest mistake endurance athletes make • What's next: Stockholm recap, then Sydney 📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~ 💪🏻 Work with me: ~[https://forms.gle/NFJZ7osvnh5KtzaGA](https://forms.gle/NFJZ7osvnh5KtzaGA)~ 🧬 Myprotein — code ANTH for up to 50% off: ~[https://creatorlink.shop/3PBzBef](https://creatorlink.shop/3PBzBef)~ 👟 LSKD — code ANTH-LSKD for 15% off: ~[https://www.lskd.co/?ref=vrwrgiyi](https://www.lskd.co/?ref=vrwrgiyi)~ 🍁 Maple Movement — code ANTH for 10% off: ~[https://maplemovement.com/anthonydipaolo](https://maplemovement.com/anthonydipaolo)~ 💤 Hyperbolic Sleep — code ANTH for 15% off: ~[https://www.hyperbolicsleep.com](https://www.hyperbolicsleep.com/)~

    56 min

  2. 7 Jun

    The Run Down | Your Recovery Routine Is Backwards

    Back for episode 2. This week I'm calling out the thing most people get completely wrong with recovery — skipping the basics and jumping straight to the fun stuff. Saunas, ice baths, compression boots. None of it means anything if your sleep and nutrition are a mess. I break down my actual routine, what's non-negotiable versus nice-to-have, and what I've changed recently that's made the biggest difference. Then I get into heart rate monitor training — why I cap almost every session by heart rate now, which monitor is actually worth using, and why your wrist sensor is probably lying to you. Also: a shift in how I think about coaching, a rant about social media call-out culture, the snap your fingers responses, and listener questions on training and mental health, motivation, and knowing when to push through versus back off. Leaving for Stockholm World Champs in less than two weeks. No script. No edits. Just a real life Run Down. Spotify links 📲 Instagram: ~[https://www.instagram.com/anthony__dipaolo/](https://www.instagram.com/anthony__dipaolo/)~ 💪🏻 Work with me: ~[https://forms.gle/NFJZ7osvnh5KtzaGA](https://forms.gle/NFJZ7osvnh5KtzaGA)~ 🧬 Myprotein — code ANTH for up to 50% off: ~[https://creatorlink.shop/3PBzBef](https://creatorlink.shop/3PBzBef)~ 👟 LSKD — code ANTH-LSKD for 15% off: ~[https://www.lskd.co/?ref=vrwrgiyi](https://www.lskd.co/?ref=vrwrgiyi)~ 🍁 Maple Movement — code ANTH for 10% off: ~[https://maplemovement.com/anthonydipaolo](https://maplemovement.com/anthonydipaolo)~ 💤 Hyperbolic Sleep — code ANTH for 15% off: ~[https://www.hyperbolicsleep.com](https://www.hyperbolicsleep.com/)~

    57 min

  3. 25 May

    The Run Down | Why I Almost Quit Hyrox

    The Run Down is back — and there's a lot to unpack. In this episode I cover where I've been, what's changed, and why the podcast is coming back now. I get into Brisbane Hyrox Elite 15 — my second slowest pro race ever, what went wrong, and how the doubles the following night completely flipped the weekend for me. I also talk about the decision I made four weeks after Brisbane to stop working with my coach and take over my own programming, why I nearly walked away from Hyrox entirely, and what my training actually looks like right now under the "train well" philosophy. Plus listener questions — sub-90 Hyrox pacing, the fitness industry and mental health, favourite workout songs, and more. Stockholm World Champs is three weeks away. I haven't booked my flights yet. Make of that what you will. 📲 Instagram: https://www.instagram.com/anthony__dipaolo/ 💪🏻 Work with me: https://forms.gle/NFJZ7osvnh5KtzaGA 🧬 Myprotein — code ANTH for up to 50% off: https://creatorlink.shop/3PBzBef 👟 LSKD — code ANTH-LSKD for 15% off: https://www.lskd.co/?ref=vrwrgiyi 🍁 Maple Movement — code ANTH for 10% off: https://maplemovement.com/anthonydipaolo 💤 Hyperbolic Sleep — code ANTH for 15% off: https://www.hyperbolicsleep.com

    50 min

  4. 20/05/2025

    WHAT WENT WRONG?? - Hyrox South Korea Race Recap | The Run Down - EP. 6

    In this episode of The Run Down, I break down my experience racing in South Korea — from the high hopes to the hard truths. I walk through the entire race, share my data comparisons, and unpack what might’ve gone wrong: from travel fatigue to taper strategy, to just… not my day. This is the full debrief. The behind-the-scenes. The unfiltered recap. If you've ever had a race blow up on you, you'll relate to this one. 🎧 Filmed live in Incheon, now adapted for the pod. 💥 Topics: race strategy, mindset mid-meltdown, taper mistakes, and lessons for Chicago. Mark my words...I will get that sub 60. Today just wasn't that day.

    34 min
  5. Rescued a Kangaroo, Sh*t my pants and Overshared (again)

    21/04/2025

    Rescued a Kangaroo, Sh*t my pants and Overshared (again)

    This episode is all over the place in the best kind of way. I kick things off solo with a bit of a training update, a kangaroo rescue mission, and some honest thoughts around identity, social media, and why I cut a chunk out of last week’s episode. Then Amy jumps in and things get loose. We chat relationship milestones (farting with mouth tape on made the list), run through some weirdly specific Q&A, talk about what it’s like trying to balance work, training, and time together — and there are plenty of laughs along the way. Appreciate you being here. If you’re into it, let me know what you think of the episode or drop a rating – helps a lot 👊🏼

    1hr 4min

  6. 07/04/2025

    Train Hard. Talk Less.

    I fly solo in this one, recapping my recent Deka Strong win, training block updates, and the surprising muscular grind of Zone 2. I dive into the psychology of performance, why intensity needs balance, and how cutting out gossip has completely shifted my perspective. A bit of a ramble, a lot of real talk.

    40 min
  7. Relationships Don't Come with Rulebooks

    27/03/2025

    Relationships Don't Come with Rulebooks

    In this raw, real, and refreshingly honest episode, I sit down with my partner Amy for an open chat about the way they navigate our relationship — a relationship that doesn’t always follow society’s "rules." From balancing goals and personal space to supporting each other through the heavy stuff, this episode dives into how we make it all work. It’s heartfelt, hilarious, and at times, pretty damn deep. We unpack everything from triggers and communication to running a 10K for the first time and what it really means to be a supportive partner (spoiler: it’s not always doing what the other person wants). Whether you're in a relationship, single, or just love hearing people get real — this one’s for you. Chapter Markers: 00:00 – Intro & why Amy's the star of this ep 02:15 – Amy's backstory: From teaching to BFT 05:30 – Her unexpected love/hate relationship with running 10:40 – The 10K goal, training, tears, and treadmill runs 17:45 – Race day recap & why it meant so much 23:30 – Real talk: Confidence, self-worth & comparisons 27:50 – Transition: Let’s talk relationships 29:20 – Communication, discomfort & emotional triggers 35:00 – Ditching Disney: Redefining a ‘healthy’ relationship 40:00 – Being honest about what you want (even if it's awkward) 45:10 – How others perceive your relationship from the outside 49:00 – Support vs. reliance: The difference that matters 53:40 – How they handle tough days, triggering each other & real growth 59:30 – Fun Rapid Fire Questions (and a little roasting) 1:03:00 – Sign Offs & Snack Talk 🔗 STAY CONNECTED & TRAIN WITH ME 💪🏻 Train With Me Join my exact training programs & level up your fitness: 👉🏼 https://app.fitr.training/t/Buildperformancecoaching/ 📲 Follow Me on Socials 📸 Instagram: @anthony__dipaolo 🎥 TikTok: @anthony__dipaolo 📧 Coaching Inquiries: coaching@anthdipaolo.com 🤝🏼 SPONSORS & PARTNERS 🧪 Hyperbolic Sleep – My go-to for recovery & better sleep 👉🏼 hyperbolicsleep.com Use code: ANTH for 15% off 💪🏻 Myprotein – Fueling my supplement stack 👉🏼 https://prf.hn/l/mV01Ekq/ for 40–50% off 🍬 Push Gummies – Creatine that actually tastes good 👉🏼 pushgummies.com/ANTHONY15 Use code: ANTHONY15 for 15% off

    1hr 4min
  8. Bonus Episode - Hyrox Brisbane Recap

    12/03/2025 ·  Bonus

    Bonus Episode - Hyrox Brisbane Recap

    I raced Hyrox Brisbane against some pretty tough competition! One of them being the world record holder Hunter McIntyre! I finished 4th in my Age Group and 7th Overall with a 2min PB and a time of 1:01:02. Heres how the episode plays out: 0:00-2:00 - Introduction + Lead in to race weekend 2:00-3:15 - Travel debacles + Race morning 3:15-5:30 - Pre-Race thoughts and feelings 5:30-10:20 - Race Recap 10:20-12:21 - Post Race feelings 12:21-13:36 - Training Post Hyrox Brisbane 🔗 STAY CONNECTED & TRAIN WITH ME 💪🏻 Train With Me Join my exact training programs & level up your fitness: 👉🏼 https://app.fitr.training/t/Buildperformancecoaching/ 📲 Follow Me on Socials 📸 Instagram: @anthony__dipaolo 🎥 TikTok: @anthony__dipaolo 📧 Coaching Inquiries: coaching@anthdipaolo.com 🤝🏼 SPONSORS & PARTNERS 🧪 Hyperbolic Sleep – My go-to for recovery & better sleep 👉🏼 hyperbolicsleep.com Use code: ANTH for 15% off 💪🏻 Myprotein – Fueling my supplement stack 👉🏼 https://prf.hn/l/mV01Ekq/ for 40–50% off 🍬 Push Gummies – Creatine that actually tastes good 👉🏼 pushgummies.com/ANTHONY15 Use code: ANTHONY15 for 15% off

    14 min
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About

The Rundown is my unfiltered take on all of it — the training, the setbacks, the business, the mindset, and everything life throws in between. I'm figuring it out in real time, just like you. Some weeks that means pushing harder than ever. Some weeks it means making the tough call to pull back and start again. Alongside the Hyrox, the endurance sport, the plant-based performance and the self-coaching, this is a show about what it actually looks like to live a life you give a damn about. No script. No edits. Just a real life Run Down.

Information

  • Creator
    Anthony Di Paolo
  • Years Active
    2021 - 2026
  • Episodes
    64
  • Rating
    Explicit
  • Copyright
    © Anthony Di Paolo
  • Show Website
    The Run Down

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