The R4R Podcast: Road to Zero

Running for Resilience
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The R4R Podcast shares honest conversations about mental health, resilience, community and the moments that shape us. Hosted by Running for Resilience, each episode brings together people with lived experience, community leaders, athletes, advocates and everyday humans with powerful stories to tell. Recorded at Lonsdale Street Studio, the podcast explores grief, hope, connection, suicide prevention, personal growth and the importance of showing up for one another. These are conversations about life, struggle and resilience, created to help build a more connected community and remind people

  1. Sep 24

    Andrew Logan | Understanding Suicide, Knowing the Risks & Keeping People Safe

    Andrew Logan shares the story of his son, Johannes, and what he has learned about suicide in the aftermath of losing him.Johannes was a talented young athlete. A rugby player, swimmer and water polo player who went on to join the South Sydney Rabbitohs system, from the outside his life appeared to be going incredibly well.But Andrew now understands there were things happening underneath the surface that he simply didn’t know how to recognise.In this deeply personal presentation, Andrew talks openly about Johannes, suicide risk, anxiety, sleep, belonging, pressure, identity and the danger of looking for one simple explanation for why someone reaches a crisis point.He introduces two useful ways of thinking about suicide risk: the four-lane highway and the Swiss cheese model, showing how vulnerability, external pressures, physiology, substance use, life events and other factors can accumulate.Most importantly, Andrew gives us practical ways to respond when our instincts tell us something isn’t right.Instead of simply asking:“Are you okay?”Try:“Are you okay? Because I’ve noticed…”And when you are genuinely concerned:“Are things so bad that you’ve thought about suicide?”You don’t need to solve everything.You need to notice. Ask the question. Listen to the answer. And, when necessary, help keep someone safe for now.This presentation includes direct discussion of suicide, suicide loss and suicidal thoughts.TIMESTAMPS00:00 Introduction00:23 Why Andrew is telling this story02:28 Remembering Johannes08:33 When everything looked good from the outside11:04 The final days of Johannes’ life14:41 Learning that Johannes had died16:48 Understanding suicide and suicide risk18:32 When someone is seriously considering suicide20:55 Why are so many young men dying by suicide?21:18 The four-lane highway model22:24 Resilience, connection and finding your way back22:56 Risk factors for suicidal thoughts and action25:37 Poor sleep, anxiety and other risk factors28:13 The Swiss cheese model of suicide risk30:08 Creating more barriers against suicide32:36 Warning signs and changes in normal behaviour34:11 “Are you okay? Because I’ve noticed…”35:40 “Are things so bad that you’ve thought about suicide?”37:15 Keeping someone “safe for now”38:25 Audience Q&A begins40:04 Parents, expectations and pressure43:35 Masculinity, sport and identity45:03 The trap of being known as “the rugby player”46:30 Does talking about mental health actually help?48:57 Why we shouldn’t put all the responsibility on the person struggling50:16 Living with guilt after suicide loss53:31 Does speaking publicly about Johannes help Andrew?55:38 Why young athletes need something beyond sport59:04 Injury, isolation and looking more closely1:00:48 Does it matter who asks the question?1:03:03 How to support someone who has lost somebody1:04:00 Closing reflections from Running for ResilienceIF THIS BRINGS ANYTHING UP FOR YOUIf this presentation brings anything up for you, please reach out to someone you trust or access professional support.Lifeline13 11 14https://www.lifeline.org.au/131114Medicare Mental Health1800 595 212https://www.medicarementalhealth.gov.au/Beyond Blue1300 22 4636https://www.beyondblue.org.au/If you or someone else is in immediate danger, call 000.CONNECT WITH RUNNING FOR RESILIENCEWebsitehttps://www.runningforresilience.com/Instagramhttps://www.instagram.com/runningforresilienceFacebookhttps://www.facebook.com/runningforresilienceStravahttps://strava.app.link/eGHjt285jTbYouTubehttps://www.youtube.com/@runningforresilienceIf this presentation helps you understand suicide a little better, or gives you the confidence to ask a question you might otherwise avoid, please share it.It could reach someone who needs it.Just. Keep. Moving.

  2. Sep 17

    Find Ya Feet | Tommy Herschell

    This episode is in honour of Miles I.W. 1988-2026 Tommy Herschell is the founder of Find Ya Feet, an organisation helping people build the skills and confidence to have conversations that go well beyond “how are ya?” In this episode, Tommy joins Benny A for a wide-ranging conversation about belonging, anxiety, vulnerability, psychological safety and what he has learned from working with schools, communities and some of Australia’s leading sporting teams. Tommy shares his own story, from struggling with anxiety and belonging as a kid, through heavy drinking and eventually reaching a point where he knew something had to change. The episode unpacks why sharing our stories can be so powerful, the excuses people use to avoid asking for help, and why supporting someone doesn’t mean having to fix everything for them. Tommy also talks openly about his own experiences with panic attacks and anxiety, the tools he still uses when his thoughts begin to spiral, and what resilience actually looks like in practice. A conversation about mateship, honesty, listening, connection and learning how to deal with the hard stuff. TIMESTAMPS 00:00 — Welcome Tommy Herschell01:08 — What Find Ya Feet does05:25 — Tommy’s story: anxiety, belonging and finding a role model09:15 — Bastien, “love life and don’t waste it” and a turning point11:00 — When the “Coke bottle” finally exploded13:15 — Asking for help and learning how to be a functioning adult14:30 — Why mental health conversations don’t need to be complicated18:35 — Why sharing our stories matters19:45 — Psychological safety and how Find Ya Feet workshops work26:15 — Suicide, shame and the reasons we don’t reach out28:35 — What Tommy has learned inside elite sporting teams31:35 — “I don’t want to be a burden” and the excuses we all use34:00 — Losing a mate, responsibility and recognising that we can’t fix everything39:45 — Anxiety, panic attacks and the wounded kid that can stay with us43:45 — Tommy’s “game plan” for stopping a spiral46:00 — Phones, discomfort and what resilience actually means47:55 — Control the process, not the outcome49:05 — Who should we have on next? FIND YA FEET Website: https://findyafeet.org/ Instagram: https://www.instagram.com/findyafeet/ RUNNING FOR RESILIENCE Website: https://www.runningforresilience.com/ SUPPORT If this episode brings anything up for you, please reach out to someone you trust. In Australia, you can: Lifeline — 13 11 14https://www.lifeline.org.au/131114 Medicare Mental Health Centre — 1800 595 212https://www.medicarementalhealth.gov.au/ Beyond Blue — 1300 22 4636https://www.beyondblue.org.au/ If you or someone else is in immediate danger, call 000.

  3. Aug 20

    Running for a Reason | Veterans, community & the quiet work that changes lives

    Murray Bruce has been one of the quiet engines of Running for Resilience since the early days. He's the one who brokered the University of Canberra research connection, coined the motto "better, not bigger," helped set up Strolling for Resilience and the Santa Run with Rise Above.He's a Navy veteran, a mental health advocate, and the driving force behind Bravery Trek, an initiative providing financial assistance, counselling, and education to veterans and their families facing hardship. Oh, and he's about to walk 1,000km from Fremantle to Albany.Timestamps:[00:00] — Welcome & intro — live from Parliament House [00:24] — Murray's role in R4R: the UC research connection and behind-the-scenes work [01:19] — "Better, not bigger" — the motto that's guided almost every R4R decision since [02:14] — Lobbing grenades and buggering off: the volunteer model that works [03:24] — Strolling for Resilience, the Centre Run & the grant that almost didn't happen [05:18] — Ben's dad: a Navy veteran who served in Iraq, and the mental health toll on veterans [06:17] — Veterans as "gifted kids with learning difficulties" [07:31] — Reducing friction so veterans can find support — the parallel with R4R [08:21] — What Bravery Trek actually does: financial assistance, counseling and education [09:22] — Life on a submarine — a can of Coke and a Mars bar — and the transition to civilian life [10:31] — The financial challenges veterans and their families face coming home [11:30] — From handouts to financial counseling: how Bravery Trust evolved [12:19] — It's not just getting someone to a professional — it's the ongoing journey that matters [13:13] — Losing a friend with no warning signs — and what that teaches us about being proactive [14:17] — How do you be proactive when there are no visible signs? [15:10] — Being open about your own journey — speaking at the footy club [16:31] — Mental health first aid and learning by listening [18:03] — The diversity of the safety net: different people reaching different people [19:39] — Holding space: a nod to Paulina's episode [20:23] — Murray's mum's passing — "thin places" and being given permission to be fully present [22:07] — We're often too harsh on ourselves — cutting yourself some slack [22:28] — Bear Grylls: "take a knee, light a fire, breathe, go again" [23:11] — Upcoming collaboration with UC and the Hyatt: "the best Christmas gift for your mental health" [25:35] — Bravery Trek origin: the Marine Corps Marathon Blue Mile in Washington DC [28:27] — Sydney, the Polys joining in, and Dusk to Dawn at the War Memorial [29:23] — A petty officer's story: Bravery Trust as a psychological safety net during cancer treatment [30:38] — Working with the Deputy Chief of Navy on financial literacy for sailors [33:07] — "We don't want to return that sailor broken" — Admiral Buckley on the Navy's duty of care [34:01] — What keeps Murray doing it: the generosity of spirit in communities like R4R [36:37] — What's coming up with Bravery Trek — how to get involved [37:03] — Polish Run: 10th September from the Jedi to Parliament House and back [37:25] — Dusk to Dawn: 16th–17th October overnight at the War Memorial (teams of 4) [37:48] — Virtual Trek: 1st–31st October — sign up and fundraise [39:08] — Admiral Buckley launching the trek, and partner Judy joining for the final stretchLinks:Bravery Trek: https://www.braverytrek.com.auIf this episode brings anything up for you, please reach out to someone you trust.In Australia, you can:Call Lifeline on 13 11 14Medicare Mental Health Centre Canberra – 1800 595 212Beyond Blue – 1300 22 4636 | https://www.beyondblue.org.auConnect with Running for ResilienceWebsite: https://www.runningforresilience.comInstagram: https://www.instagram.com/runningforresilience/ Facebook: https://www.facebook.com/RunningforResilience/Strava: https://www.strava.com/clubs/runningforresilience

  4. Aug 13

    Better, Not Bitter | Grief, depression & the slow climb back to yourself

    Paulina Young has done a remarkable amount of work on herself. After 17 years of marriage, her relationship ended. With two young boys and no idea who she was outside of being a wife and mum, she found herself in a very dark place. What followed was a period of depression, survival mode, and slowly — painfully — finding her way back. 11 years on, and her reflection on that journey is as honest and generous as it gets. Timestamps: [00:00] — Welcome & intro — Paulina, head of the R4R SUP community [00:41] — How Paulina ended up on the podcast [01:01] — Ben's research: struck by how much Paulina had reflected on her own story [01:54] — 17 years of marriage, separated at 39 with two young boys [02:44] — The morning they told the kids — and realising life wasn't going where she thought [03:31] — Why was it so hard? Loss of identity, loss of a future [04:53] — Survival mode: single parenting on week on week off, the hole getting darker [07:27] — Pulling the covers over her head — and the boys pulling her out [08:13] — Grief and depression — and postnatal depression with Louis years earlier [09:00] — A year to two years of darkness; seeking support early [10:04] — "Who am I outside of being a wife and a mum?" [11:45] — Walking past the boys' empty rooms on week off — the emptiness [12:52] — Going from full-on single parenting to suddenly, completely alone [14:20] — How did you find yourself? Curiosity, growth mindset, "what is this here to teach me?" [15:00] — The Reality Slap by Dr Russ Harris — the book that helped change her thinking [16:19] — Pain into purpose; doing small things that brought joy; discovering her values [17:59] — When her ex re-partnered early; learning "I am not my thoughts" [18:47] — "The only way out is through" — feeling all the feels [20:04] — The Johann Hari parallel: you need to feel it before you can understand it [21:27] — How her boys inspired her to show up even when she didn't want to [22:13] — "Better, not bitter" — her North Star through the whole thing [23:24] — The shift from external focus (him) to internal focus (herself) [25:40] — Protecting the boys; not letting them get caught in the middle [26:35] — "If it's hysterical, it's historical" — understanding what's really being triggered [28:22] — Advice for someone in a dark place: you don't have to go through it alone [30:07] — Drop the shoulds; self-compassion; "what would you say to a friend?" [32:14] — What would have helped most: someone just sitting there, holding space [33:41] — Why silence is sometimes the most powerful thing; why R4R works [34:56] — The SUP community — showing up, building connections, September season starting [36:52] — Rinse and repeat: how healthy habits help you find yourself [37:09] — Who Paulina would love to interview on the R4R podcast [38:31] — Closing thoughts: "better, not bitter" [38:55] — Book recommendation: The Reality Slap — Dr Russ HarrisLinks:The Reality Slap — Dr Russ Harris (ACT): https://www.actmindfully.com.au/books/the-reality-slap/ If this episode brings anything up for you, please reach out to someone you trust. In Australia, you can: Call Lifeline on 13 11 14 Medicare Mental Health Centre Canberra – 1800 595 212 Beyond Blue – 1300 22 4636 | https://www.beyondblue.org.au Connect with Running for Resilience Website: https://www.runningforresilience.comInstagram: https://www.instagram.com/runningforresilience/ Facebook: https://www.facebook.com/RunningforResilience/Strava: https://www.strava.com/clubs/runningforresilience

  5. Jun 25

    AI | Mental Health | Yash Varma

    Yash Varma is a high performance coach, founder of Empress Capital — one of Australia's first AI-focused venture capital firms — and an early investor in Anthropic. Born in India and raised in Canberra, Yash spent 20 years building a global software business before turning his focus to backing the next generation of AI founders. Grateful to have him on the pod for what turned into a really honest, wide-ranging conversation about AI and mental health — the potential, the risks, and the fine line between technology that helps and technology that harms. Timestamps: [00:00] — Welcome & intro[01:02] — Canberra roots, rugby league, and growing up between cultures[02:00] — Starting a business on his honeymoon — and building across the world[02:38] — How 18-hour days taught Yash that health is everything[03:15] — 20 years in software, coaching with Tony Robbins & Brendan Bouchard[04:55] — Discovering AI at Stanford and launching Empress Capital[05:15] — What is venture capital? (And why Empress has a different philosophy)[07:52] — How AI can help not-for-profits do more with less[08:56] — Augmenting humans, not replacing them[10:35] — Fundraise AI: a real example helping nonprofits at scale[11:21] — AI helping families navigate overwhelming challenges[12:36] — When AI goes wrong: the risks we can't ignore[13:18] — Anthropic and the Constitutional AI approach to safety[16:30] — AI's potential role in mental health support[17:20] — The Character.AI lawsuit and the teen suicide case[19:19] — CBT-based AI tools vs talking to a general chatbot[20:02] — Ben's personal experience using AI for mental health support[21:01] — Filling the gap: cost and access to mental health care[22:05] — The danger of AI that always agrees with you[23:14] — Parasocial relationships with AI and the Character.AI warning[24:00] — Why community and human energy can't be replicated[26:07] — Is AI quietly making us less resilient?[26:56] — Yash's tips for using AI well[27:35] — How to stay adaptable without getting overwhelmed[29:44] — AI is a tool, not a product to chase[30:00] — Yash's parents: using AI to help them stay at home longer[33:19] — Technology as a neutral tool: can plant trees or drop bombs[35:03] — Earbuds, wearables, and the rise of ambient computing[36:20] — Avoiding AI slop: think critically, don't follow blindly[37:40] — Give AI context — and get dramatically better results[39:13] — NotebookLM and learning on the go[43:22] — Why stepping away from the screen might be the most important thing you do[47:12] — The disconnection paradox[47:59] — Being there for people who are struggling[55:40] — Empress Capital: what they do and how to get involved Links: Ben Alexander — AI, stigma & mental health conversations: https://www.abc.net.au/news/2024-03-31/ben-alexander-ai-stigma-mental-health-conversations-therapists/103644542 High Performance Life (Yash's coaching): https://www.highperformancelife.com.au/about Empress Capital (Yash's VC firm): https://empresscapital.vc/empress-capital/ Other interviews by Ben:https://open.spotify.com/episode/3zzrEDklf8xW6RbZdMgj4d?si=_ZfFEBBFTduZyiuH1JRDXg https://open.spotify.com/episode/2RurmSItoKCMhb8BWvahRC?si=BLSVH1kISgaqF-oM5rtS5Q https://open.spotify.com/episode/1nOSSSbd6YpgALamkCV5Kn?si=DfmlQ16jQ7GxJcnIEwn4SQ If this episode brings anything up for you, please reach out to someone you trust. In Australia, you can:Call Lifeline on 13 11 14Medicare Mental Health Centre Canberra – 1800 595 212Beyond Blue – 1300 22 4636 | https://www.beyondblue.org.au

  6. Jun 16

    The Man Who Slows Down the Least

    Ben Wilson is a Canberra-born ultra runner now based in Brisbane. He grew up running fire trails in Tuggeranong, spent a decade living life to the fullest, and when he moved to Brisbane he lost his social network and found himself in a pretty dark place. A psychologist told him to start moving again... and it changed everything.What followed was years of patient, consistent training that took him from mid-pack to winning the 241km Capital to Coast, via spinal surgery, a Covid diagnosis on the eve of his crew role, and two failed entry attempts. He talks us through all of it, including what it actually takes to run 241km and why he believes whoever wins is simply the one who slows down the least. A really honest conversation about movement, community, and what resilience actually looks like in practice. Timestamps: 00:00 — Welcome & intro 00:52 — Growing up in Tuggeranong, early family life 04:49 — First steps in running — fire trails, training logs & dad's marathon 08:32 — The party years: cricket, travel & burning the candle at both ends 10:51 — 18 months sober — and why everything changed 12:38 — Moving to Brisbane, losing his network & sliding into depression 14:06 — The psychologist's advice: start moving again 16:28 — Building community in Brisbane through running 19:35 — Family, kids, and running 60km a week with a pram 21:27 — Defining success: from mid-pack to the front 26:52 — What is a Backyard Ultra? 29:07 — First backyard, breaking through self-perceived limits, 37-yard PB 30:54 — Capital to Coast: a decade-long dream 32:19 — Selected for 2023 — then sciatica, surgery & withdrawal 34:43 — 2024: accepted again, flies down to crew... and tests positive for Covid 37:06 — 2025: finally on the start line 38:10 — The training block that changed everything (+40% mileage) 46:10 — Race day: solving problems on the run (the sumo moment) 46:37 — Hitting the front by Jindabyne at 2am 50:19 — Taking the lead with 30km to go 52:03 — The women on the snow pass & a fall near the summit 55:59 — Crossing the finish line in 26:25 — in tears 58:38 — Race presentation: "whoever wins will be the one who slows down the least" 59:09 — World Championships qualifier at the AIS — what's next for Ben Other episodes hosted by Murray https://open.spotify.com/episode/08YNRCSAZ7WzdBrNkBzKlz https://open.spotify.com/episode/1kRZpljsOtxObSCSyKsPzX If this episode brings anything up for you, please reach out to someone you trust. In Australia, you can: Call Lifeline on 13 11 14. Medicare Mental Health Centre Canberra – 1800 595 212 Beyond Blue – 1300 22 4636 | https://www.beyondblue.org.au

  7. Jun 9

    Building Connection at Recess: How Canberra Schools Are Changing School Culture

    Stephe sits down with Georgie MacDiarmid (Canberra Grammar), Mark Nicholson (Torrens Primary), and Mark Robson (Forrest Primary) — the teachers behind Recess for Resilience in Canberra. They unpack how a simple walk at recess is transforming school culture, building emotional language in kids, and supporting teacher wellbeing too. From student captains to a selectively mute student finding her voice, this episode is full of real stories about what happens when connection becomes a priority. Timestamps: 00:00 — Welcome & Introductions 01:24 — What is Recess for Resilience? 02:32 — How it looks at Torrens & Forest Primary 05:16 — Four Canberra schools now running the program 05:51 — Key lessons learned (keeping it simple & optional) 09:15 — Check-in tools: rose/thorn/banana, 1–5 scale & emotional language 13:44 — Introducing student captains 16:33 — A selectively mute student finds her voice 22:12 — What are the non-negotiable core elements? 26:36 — Why teachers benefit too: "taking off the coat" 31:26 — Student stories & feedback 36:44 — Parent responses 40:16 — If every Canberra school did this... a vision for 10 years 44:09 — How to get Recess for Resilience started at your school Recess for Resilience: https://www.runningforresilience.com/recess-for-resilience Previous Episode: https://www.youtube.com/watch?v=gmg6CZEWPgA If this episode brings anything up for you, please reach out to someone you trust. In Australia, you can: Call Lifeline on 13 11 14. Medicare Mental Health Centre Canberra – 1800 595 212 Beyond Blue – 1300 22 4636 | https://www.beyondblue.org.au

  8. May 19

    If you can't find your purpose... give it to someone else

    It’s National Volunteer Week, and to celebrate, Running for Resilience co-founder Matt Breen sits down with Stuart Coates and Renee Watson for a powerful conversation about volunteering, community, purpose and the impact of simply showing up. Big Stu is an R4R stalwart who contributes more time, energy and care than we could ever hope for. Renee Watson is the CEO of Rise Above, a local Canberra charity supporting people and families impacted by cancer.Both Stu and Renee are passionate champions for volunteering, dedicating much of their lives to helping others and strengthening the communities around them. In this episode of the Running for Resilience Podcast, we explore what volunteering really gives back, why community matters more than ever, and how giving your time can create a ripple effect far beyond what you might ever see. From R4R’s Wednesday night runs to Rise Above’s work supporting local families, this conversation is a reminder that volunteering is not just about filling a role. It is about connection, purpose, generosity and being part of something bigger than yourself. Whether you already volunteer, have been thinking about getting involved, or are simply looking for a way to make a difference, this episode is your sign to start.If this episode brings anything up for you, please reach out to someone you trust. In Australia, you can: Call Lifeline on 13 11 14Medicare Mental Health Centre Canberra – 1800 595 212Beyond Blue – 1300 22 4636 | https://www.beyondblue.org.au

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About

The R4R Podcast shares honest conversations about mental health, resilience, community and the moments that shape us. Hosted by Running for Resilience, each episode brings together people with lived experience, community leaders, athletes, advocates and everyday humans with powerful stories to tell. Recorded at Lonsdale Street Studio, the podcast explores grief, hope, connection, suicide prevention, personal growth and the importance of showing up for one another. These are conversations about life, struggle and resilience, created to help build a more connected community and remind people

Information

  • Creator
    Running for Resilience
  • Years Active
    2026
  • Episodes
    36
  • Rating
    Explicit
  • Copyright
    © Running for Resilience
  • Show Website
    The R4R Podcast: Road to Zero