Are you struggling to feel confident in your running? Or maybe you’ve lost touch with why you started in the first place?

In this episode, Coach G guides you through a powerful mindset exercise to reconnect with your running self and step into the runner you’re becoming.

We’ll explore:

• How to honour the runner you’ve been - reflecting on past races, training, and the mental, physical, and emotional challenges you’ve overcome.
• How to define the runner you want to be, so every run feels intentional, confident, and aligned with your goals.
• The transformative power of “I am…” statements to rewire your mindset, reinforce your identity, and move with purpose.
• Simple exercises and journal prompts to connect past, present, and future runner selves.

Whether you’re a beginner, a returning runner, or a seasoned athlete, this episode helps you shift from chasing pace or medals to cultivating presence, resilience, and joy in every step.

Subscribe and listen weekly for mindset strategies, confidence boosts, and practical tools to help you run stronger, smarter, and more intentionally.

Links:

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Re-write your running story with The Runner Identity Project

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

- Learn to run online with the support of the Zero to 5K Run Club

- Join 31x31: Your 31-Day Movement Accountability Challenge

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

Have you ever been out on a run feeling strong, steady, and totally in control…until you looked at your watch, and suddenly everything fell apart?

In this episode, Coach G is unpacking why you can’t hold a pace that physically feels fine, and how your watch - pace, heart rate, and all those numbers - might be quietly sabotaging your confidence and performance. If you’ve ever thought “I was feeling totally fine until I looked at my watch”, this conversation will hit home.

You’ll hear a real coaching story from a runner who felt fit, capable, and experienced - yet consistently backed off the moment the data appeared. We’ll explore why this isn’t a fitness issue, but a mindset and perception-of-effort problem, and how outsourcing trust to your watch can trigger tension, panic, and self-doubt mid-run - even when your body is more than capable.

In this episode, we’ll talk about:

• Why you struggle to hold pace even when running feels comfortable
• How pace and heart rate data can hijack confidence and decision-making
• The difference between capacity and perceived effort
• Simple mindset shifts to stop your watch dictating your run
• How to rebuild trust in your body and enjoy stronger, more confident pacing

This isn’t about ditching data - it’s about changing your relationship with it. Because the strongest runners don’t need permission from a device. They lead from embodied trust and integrate the numbers after the run, not during it.

If this episode makes you realise “wow… this isn’t about my legs at all”, then you’ll love the deeper identity and mindset work inside The Runner Identity Project, where we help runners rebuild confidence, trust their effort, and stop self-sabotaging when it matters most.

Links:

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Re-write your running story with The Runner Identity Project

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

- Learn to run online with the support of the Zero to 5K Run Club

- Join 31x31: Your 31-Day Movement Accountability Challenge

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

Feeling tense, stuck in your head, or disconnected from running? This guided runner visualisation is designed to help you slow down, reset your nervous system, and reconnect with calm confidence and trust in yourself as a runner.

In this episode, running mindset coach Gillian (Coach G) leads you through a gentle visualisation to quiet overthinking, release pressure, and return to running without pace, performance, or comparison. There’s no teaching, no advice, and nothing to “get right” - just space to breathe, move, and remember that you already belong as a runner.

This episode is perfect to listen to:

• Before a run when your mind feels loud
• During an easy run (with safety in mind)
• After a tough training session or stressful day
• When confidence feels shaky and you want to reconnect with trust

You’ll be guided to:

• Let go of performance pressure and self-judgement
• Reconnect with your body’s natural rhythm
• Build calm, grounded confidence (not hype or force)
• Strengthen trust in yourself as a runner

Whether you’re returning to running, navigating a mental block, or simply craving a calmer relationship with the sport, this visualisation will help you run your own way - with steadiness, presence, and self-trust.

Save this episode and return to it anytime you need grounding, reassurance, or a reminder that you don’t need to earn your runner identity.

Links:

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Re-write your running story with The Runner Identity Project

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

- Learn to run online with the support of the Zero to 5K Run Club

- Join 31x31: Your 31-Day Movement Accountability Challenge

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

In this final episode of the year, we’re slowing down, breathing out, and reflecting on the year we’ve run - literally and figuratively. Whether you’re a seasoned runner, a returning runner, or someone who wants to reconnect with your running identity, this powerful year-end reflection will help you step into 2026 with clarity, purpose, and joy.

Inside the episode, you'll learn how to reflect on your running year, what habits and beliefs are worth carrying into the new season, and how to set race goals that actually excite you. We explore mindset, motivation, identity, and what it really means to run with intention - not pressure.

If you’re ready to set meaningful, aligned running goals for the new year, this episode is your running reset.

In this episode you’ll explore:

• How to reflect on your running year with honesty + compassion
• What habits, mindsets, and routines are worth keeping
• What to leave behind before you enter a new training cycle
• How to set goals that light you up
• The difference between performance goals, identity goals + joy-goals
• A simple structure for planning your 2026 running season

If this episode sparks something in you, screenshot + share it, send it to a running friend, or send a DM to @GMacSpurrCoaching with your goals for the new year - Coach G would love to cheer you on.

Links:

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Re-write your running story with The Runner Identity Project

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

- Learn to run online with the support of the Zero to 5K Run Club

- Join 31x31: Your 31-Day Movement Accountability Challenge

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

Ever had a run that feels heavier, louder, and more effortful than it should? In this episode, Coach G breaks down why runs can feel “off” and how to respond like a runner who trains with identity, strategy, and self-awareness.

We explore both physically hard runs and mentally hard runs. You’ll learn how to respond in the moment, adjust with intelligence, and debrief afterward so your future runs benefit instead of spiral.

Plus, we dive into advanced insights most runners never hear: how your nervous system interprets stress as fatigue, why your brain’s pace template doesn’t automatically recalibrate for conditions, and how elite runners extract lessons from every challenging run.

If you want to run with more confidence, clarity, and control - and transform “hard runs” into powerful learning opportunities - this episode is for you.

Links:

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Re-write your running story with The Runner Identity Project

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

- Learn to run online with the support of the Zero to 5K Run Club

- Join 31x31: Your 31-Day Movement Accountability Challenge

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

Getting back into running after time away can feel frustrating - especially when your brain remembers the runner you used to be, but your body isn’t quite there yet. In this episode, Coach G unpacks why running places a unique load on your body (even if you’ve been doing plenty of other exercise) and how this mismatch can lead to pushing too hard, too soon.

You’ll learn what’s really driving that urge to “go all in”, why it often leads to aches, setbacks, or losing confidence, and how to rebuild your running base in a way that feels good, sustainable, and aligned with the season of life you’re in. Coach G will explore practical strategies to prevent the start-stop cycle, reconnect with your runner identity, and rebuild strength, consistency, and joy - without burning out.

If you’re a woman in your 40s or 50s navigating perimenopause, pressure, perfectionism, or a demanding career, this episode will help you understand your body better and train with more compassion, clarity, and ease.

Ready for support on your running mindset journey? Inside The Runner Identity Project, you’ll learn the tools to run with confidence, self-trust, and a grounded plan that actually works for your life.

Links:

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Re-write your running story with The Runner Identity Project

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

- Learn to run online with the support of the Zero to 5K Run Club

- Join 31x31: Your 31-Day Movement Accountability Challenge

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

In this episode of Your Running Coach with GMacSpurr, Coach G (aka Gillian) shares the honest story behind how she almost never started this podcast - and the mindset shift that finally got her moving.

If you’ve ever put off a running goal, a movement routine, or something you’ve always wanted to do because you didn’t feel “ready,” this episode is for you.

Gillian dives into:

• Why waiting for the “perfect moment” keeps runners stuck
• How taking imperfect action builds confidence and momentum
• The mindset traps that stop runners from getting back into running
• What 30+ episodes have taught her about resilience, self-trust, and starting small
• Listener-favourite episodes you might want to revisit

You’ll also get guided journal prompts to help you identify what’s been holding you back - and how to take your first step today.

Links:

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Re-write your running story with The Runner Identity Project

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

- Learn to run online with the support of the Zero to 5K Run Club

- Join 31x31: Your 31-Day Movement Accountability Challenge

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com

Race-day nerves are real - and they can make or break your performance. If you’ve ever stood in the starting corral with your heart pounding, thinking “I’m not ready” or “What if I can’t do this?”, this episode is for you.

In this episode of Master Your Mind on Race Day, running mindset coach Gillian shares practical, psychology-backed strategies to help you feel calm, confident, and mentally prepared before, during, and after your next race. Whether you’re running a 5K, half marathon, marathon, or your very first event, these tools will help you turn race anxiety into fuel - not fear.

You’ll learn:

• How to manage pre-race nerves using proven mindset techniques
• Why visualisation and mantras are powerful tools for race-day success
• How to reframe nerves as excitement
• The mental strategies runners use during a race to stay focused and strong
• What to do after your race to grow, reflect, and build long-term confidence

Plus, Gillian shares 9 powerful journal prompts to help you mentally prepare before race day and debrief intentionally afterward.

If you want to stop letting nerves or self-doubt sabotage your running, this episode will help you build a stronger, calmer, more resilient mindset - so you can show up on race day ready to run your best.

Work with Gillian:

For deeper support, Gillian works 1:1 with runners who want personalised race-day mindset strategies and long-term confidence. And inside The Runner Identity Project (TRIP), she helps runners transform mindset blocks into clarity, resilience, and an unshakeable runner identity.

Links:

- Break through what’s holding you back and unlock your next level with 1:1 Coaching

- Re-write your running story with The Runner Identity Project

- Curious about what coaching could do for you? Jump on a consultation call with Coach G

- If you like to listen to music on your run, grab your new fav running playlist here

- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.

- Learn to run online with the support of the Zero to 5K Run Club

- Join 31x31: Your 31-Day Movement Accountability Challenge

Let's stay in touch:

Follow @gmacspurrcoaching on Instagram

Join the Your Running Coach by GMacSpurr community and keep the conversation going

www.gmacspurr.com