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:

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

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

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

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

- 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.

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:

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

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

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

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

- 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.

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:

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

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

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

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

- 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.

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:

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

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

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

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

- 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.

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:

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

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

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

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

- 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.

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

Are you doing all the right training - long runs, strength work, proper fueling - but still not hitting the race times you want? Often, it’s not more training that’s missing, but one small change that can make a big difference.

In this episode of Your Running Coach with GMacSpurr, Coach G shares a real-life story about a tiny oversight that derailed her podcast posting schedule - and how it mirrors what happens for many runners on race day. She breaks down the six most common “one small things” that hold runners back.

She also shares practical tips and journal prompts to help you uncover your own missing piece - so you can make small adjustments that lead to real performance gains without adding more stress or training volume.

Whether you’re aiming for a sub-2 half marathon, a sub-4 marathon, or just want to finally feel confident on race day, this episode will help you spot the tiny details that can unlock your potential.

Tune in and discover the small change that could transform your running results!

Links:

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

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

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

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

- 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.

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 finished a run, hit all your targets, and still felt…nothing? That spark, the reason you started running in the first place, can fade - and when it does, running can start to feel like a chore rather than a source of energy and clarity.

In this episode, Coach G is diving into why your “why” evolves over time, how performance-based thinking can quietly steal your joy, and why reconnecting with your purpose is the key to sustainable motivation. She shares mindset shifts, real-life examples, and practical reflection prompts to help you rediscover the energy, meaning, and alignment behind every run.

Whether you’re chasing a big goal or simply want to love running again, this episode will help you reconnect with your “why” and make every run feel purposeful.

Tune in to learn:

• Why your motivation naturally evolves over time and how to honour it
• How to shift from outcome-focused running to identity-aligned running
• Simple mindset strategies to reclaim joy, energy, and clarity in your training

This is the episode for runners ready to move beyond their watch data and reconnect with the part of running that truly matters: the part that fuels you from the inside out.

Links:

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

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

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

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

- 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.

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 signed up for a race thinking you’d just run for fun - only to feel that invisible pressure to hit a personal best? You’re not alone. In this episode, Coach G shares her personal story of signing up for a 5K at the Singapore Marathon with zero PB goals, and the mindset strategies she uses to let go of performance pressure and reconnect with running for pure enjoyment.

We’ll dive into how to:

• Recognise the old “PB pressure” thoughts and stop them from hijacking your runs
• Create goals that are about joy, presence, and consistency - not time or numbers
• Use simple mindset experiments to make training and racing more fun
• Build sustainable habits and confidence without chasing performance

If you’re ready to step off the performance treadmill, enjoy running again, and run stronger, happier, and freer, this episode is for you.

Links:

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

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

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

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

- 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.

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