Episoder
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It’s a big chat. We kick off with our first-ever giveaway thanks to the legends at Polar, before diving into the Gold Coast Suns ‘nepo baby’ drama, Courtney’s next marathon mystery, Kiwi endurance grit, tech in shoes and sailing, and Liam’s update after officially pulling out of GCM.
🚨 GIVEAWAY TIME 🚨
We’re giving one lucky runner the ultimate setup — a Polar Pacer GPS running watch AND H10 heart rate strap 🎁
Whether you're training for your first 5K or lining up for your next marathon, this combo will level up your running game. Huge thanks to the legends at Polar Australia for making it happen.
HOW TO ENTER:
1️⃣ Subscribe to In The Beginning podcast
2️⃣ Leave us a comment on Spotify or Apple
3️⃣ That’s it — you’re in the running!
We’ll draw the winner in 2 weeks. Go on, treat your future self.
Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
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With five weeks to go, Bronte smashes her 30K run (despite being sick), our coach from Lace Up Running, Benita Willis warns against getting too ambitious with marathon pace, and Liam makes the tough call to pull out of the race.
Plus, a deep dive into race gels, aid station strategy, and why planning your fuel matters more than you think.
Contact Benita at Lace Up Running
Bronte on Instagram
Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
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Manglende episoder?
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Courtney’s bouncing back, Liam’s breaking down (again), and Bronte’s smashing the 30K!
This week, the team dives into the wild world of the Enhanced Games, the madness of UTA trail jams, and William G’s run across Australia—beers, banter and record-breaking.
Plus: Strava’s new labels, the mystery of mismatched racing shoes, listener shoutouts from Scotland and a very big guest tease.
One of us is running, one of us isn’t, but the pod rolls on.
Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
Show Notes:
Enhanced Games
Salomon Golden Trail - Great Wall Race
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Ever wondered what goes on behind the scenes at the Gold Coast Marathon?
We chat with Ryan McDonald, Athlete Services and Elite Program Manager, about everything from elite athlete demands to course tweaks, crowd science, and how to make the most of race day.
Whether you're running, spectating, or just curious, this episode has all the insider tips you need to know for this year's Gold Coast Marathon.
Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
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This week, Courtney and Liam kick things off with the top 5 running songs as voted by 500 runners – are they the perfect playlist picks or total misses?
Then it’s back to the treadmill as they share their recovery runs, training tweaks, and Strava hacks as the Gold Coast Marathon looms closer.
Plus, they dive into the Gold Coast Pro’s surprise venue switch and what it means for future comps, and the buzz around Wrexham AFC’s upcoming Aussie tour
#running #marathon #fitness
Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
SHOW NOTES:
TrackHouse Running Songs
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It’s a full house in the studio this week as Courtney returns, and Bronte gears up for her longest run yet – a 30K mix of trail and road.
Benita shares essential advice on how to handle race day shoe choices, pacing strategies, and how to stay mentally tough when the going gets tough.
Plus, Courtney’s back with some perspective on dealing with injury setbacks and how to reset goals with just seven weeks to go until the Gold Coast Marathon.
Tune in for training insights, runner confessions, and a bit of banter to keep you going.
Contact Benita at Lace Up Running
Bronte on Instagram
Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
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In this week's episode we go down some rabbit holes! Topics include:
Trail Running vs. Eco-Tourism: Are we sacrificing raw adventure for accessibility?Aussie Records: Sam Clifford and Izzy Bat-Doyle smash 10K national records — but why aren’t they household names?Highs and Lows: From record-breaking splits to gut-wrenching injuries — the rollercoaster of elite endurance sports.Strava Predictions: Can AI really predict your marathon time after a month off running?Wings for Life World Run Wrap-Up: 71km to win — why the global charity run brings out the best in athletes.Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
SHOW NOTES:
Sam Clifford
Cam Wurf
My Issue With Modern Hiking - Better Hiking
ASICS Speed race Tokyo
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Eight and a half weeks out from race day and Liam’s calf is cactus. Again!
So we brought in one of the best — Olympic team physio and Gold Coast Physio & Sports Health director Britt Caling — to unpack how to stay unbroken on your marathon build.
In this episode:
– Bone stress, calf dramas & the U-curve of injury risk
– Why “just running” isn’t enough: strength, sleep & activation tips that work
– What to do when you’re sick during training (plus the myth of running through it)
– How to build a personalised pre-run routine (without losing your morning coffee)
– When to actually go see a physio, and what good physio care should include
– “Sleep monsters”, race hallucinations & the wild world of adventure racing
🎧 Whether you’re chasing a PB or just hoping to make the start line, Britt’s advice is gold.
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Courtney’s back in the studio, Liam’s (sorta) back from injury, and the pod is back in full swing. We chat rites of passage in elite sport—are locker room hazings a thing of the past? Plus, stories from Lightning Ridge (spoiler: it’s no resort) and a load of Strava-fuelled chaos from Tinder run clubs to Cliff Bar nightclub ads.
Also on deck:
Courtney’s retro triathlon kit breakdown (radars + rad shorts)
London Marathon wrap: Yee, Kipchoge, and a 1M entry prediction
Nose strip showdown begins
Listener Qs: Are carbon shoes worth it if you’re not Kipchoge?
🎧 Tune in, send us your Strava mishaps, and don’t forget to subscribe.
📩 Audio DMs always welcome—bonus points for calling Liam “sub-elite.”Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
Show Notes:
Tinder Soulmates Challenge on Strava
Clif Bar x Strava
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9 weeks to go til the Gold Coast Coast Marathon and on this episode:
Bronte Langbroek hits a half-marathon wall Benita Willis from Lace Up Running teaches why running slow wins marathonsLiam Flanagan battles calf injury blues + pool running fails Nine weeks to go — mindset, mistakes, and motivation!🎧 Perfect for first-timers, comeback runners, or anyone stuck in the injury trenches.
Contact Benita at Lace Up Running
Bronte on Instagram
Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
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This Week:
Courtney pulls 6Gs (and holds his guts)Strava buys Runna App — big moveBoston: winner gets flattened, still winsAlex Yee’s marathon debut + secret shoesGroup runs = fewer bonksPooping beats podiums (for running fame)🎧 Up next on Wednsday: Gold Coast Marathon Series with Benita on strength + pivoting your marathon goal
Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
SHOW NOTES:
Strava acquires Runna App
Robot half marathon
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Zone 2, HRV & the Truth About Heart Rate Training — Presented by Polar - key partner of the Gold Coast Marathon.
This week we’re joined by Jon Easdown — sports scientist, Polar solutions specialist — to break down the science behind heart rate zones, recovery data, and wearable tech.
From zone 2 training and lactate thresholds to heart rate drift and the gold-standard chest strap, Jon shares practical tips for runners of all levels. Plus, a sneak peek at the next big frontier in wearables: real-time lactate monitoring.
The BIG Polar SALE is coming soon! April 28th - May 11th 2025
Up to 30% OFF
THE Gold standard for heart rate monitors and running watches
You’ll also get a fast direct delivery, 2-year warranty, easy returns.
Check out Polar.com on 28th April for 2 weeks only.
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Liam and Courtney unpack a pacing scandal at the Canberra Marathon—how far off is too far off your pacing target?
They dive into the rise of Aussie sprint stars, and whether a little rivalry between Gout Gout and Lachlan Kennedy could take things up a notch.
Plus:
▪️ Race report from Nike’s After Dark Half Marathon 🌙
▪️ Retro running gear chat
▪️ Strava heatmap hacks
▪️ And the Uno-inspired tip for marathon shoe strategy 🎴Tune in for plenty of run chat & bold takes.
Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
Show notes:
@joshpughcomic - runners before social media
Saucony trending for 2025
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Strap in — we're kicking off a 12-week sprint to the Gold Coast Marathon!
In this first episode, Courtney and Liam tee things up with Aussie marathon royalty and Olympic legend, Benita Willis, who’s steering the ship as coach for the crew.
We’re also joined by Bronte Langbroek — brand new to the marathon game and ready to give it a red-hot crack.
From Bronte’s goal to run the whole way to Liam gunning for that sub-3, there’s plenty of nerves, laughs, and marathon wisdom in the mix.
Benita lays down the goods on how to train smart — we’re talkin’ pacing, recovery, sleep, snacks, and yep... the occasional ice bath.
Whether you're chasing a PB or just keen to survive the distance, come along for the ride and get amongst it.
👉 Want tailored coaching? Check out laceuprunning.com.au
You can follow the podcast on Instagram at @inthebeginningpodcast
Courtney on Strava
Liam on Strava
Bronte on Instagram
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We’re chatting:
🍺 AFL controversy — Darcy Fogarty’s beer tattoo & the marketing madness
🎽 Grand Slam Track? Hot or Flop? + a listener’s London Landmarks Half story
🎉 Ryan Kelso’s big pitch for the Armidale Running Festival (with a possible custom In The Beginning brew!)
👟 Gear chat, training updates & more
Subscribe and join the run!
Follow the podcast on Instagram @inthebeginningpodcast
Courtney on Strava
Liam on Strava
LINKS // Episode Mentions & Extras:
- Darcy Fogarty x Coopers x JR Smith Supreme Collab
- Michael Johnson on Influencers vs Elite Athletes
- Choose Running – Gerald Demolsky
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In the Beginning.. Runs Gold Coast Marathon
We’re kicking off a special Gold Coast Marathon series, and to start things strong, Liam and Courtney have a yarn with Aussie running legend and coach Benita Willis.
In this ep, we chat through some big goals (yep, including Liam eyeing off a sub-3 marathon 😅), what it really takes to prep for race day, and how to juggle training with everyday life.
Benita also maps out a smart approach for both Liam and first-time runner Bronte LangBrook – covering everything from pacing and recovery to setting goals that won’t break your body or your spirit.
Whether you’re chasing a PB or just hoping to make it to the finish line, there’s something in here for every runner.
👉 Want tailored coaching? Check out laceuprunning.com.au
You can follow the podcast on Instagram at @inthebeginningpodcast
Courtney on Strava
Liam on Strava
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This week’s chat is all over the place—in the best way possible! We dive into listener podcast picks, Sydney Marathon prize money, and Liam’s big 8-week challenge results. Plus, Courtney breaks down the quest for optimal running weight (science or sorcery?).
From the ancient beer-loving brotherhood of Geelong 🍻 to the brand-new Armidale Running Festival, there’s plenty to unpack. And, of course, the age-old debate: Powerade or Gatorade? Which fuels the best performance? 🏆
Tune in and join the convo! 🎧
SHOW NOTES:
The ancient order of froth blowers
Matt Lyon - keep it simple stupid
Running’s fastest marathon age…. From trackhouse
Local events shoutout - Ryan Kelso - Armidale Running Festival
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In The Beginning… Runs ASICS Gold Coast Marathon
Imagine if you could have Australia’s greatest ever distance runner guide you through your training for the Gold Coast Marathon…
Well stop dreaming because In The Beginning podcast has teamed up with the legendary four time Olympian and Gold Coast Marathon ambassador Benita Willis for a special 12 week series focused on the road to the GC Marathon.
In this episode, we get to know athlete Benita Willis and learn how she developed her passion for guiding athletes of all levels to achieve their best marathons.
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Special Show: On Location in Hobart for the Salomon Golden Trail Race, Kunanyi
In this episode, we recap Liam's exciting match race with Pete, Salomon Australia's Brand Manager. The race covered 25 kilometers, including a challenging climb up Mt Wellington with a total of 1,600 meters of elevation gain!
We also take a deeper dive into Salomon's French heritage, their rise in the sneaker boom, and how the outdoor brand navigates the emerging trends and categories in the industry today.
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This Week’s Episode is full of announcements:
When you’re listening to this we’ll be on the ground in Hobart at the Salomon Kunanyi Golden Trail Event. We've got some last-minute tips from Courtney on how to tackle those challenging trails.
Next Wednesday, we kick off the ‘In the Beginning... Runs Gold Coast’ Marathon Series! Over the next 12 weeks, we'll be getting training advice from Olympic great and one of Australia’s most decorated distance runners, Benita Willis, who will be guiding us through the journey.
In this episode, we dive into some major topics, including the latest updates on the Brisbane Olympics, changes to modern pentathlon, and Queensland’s Street Smart Runners Campaign with Matt Hauser.
Plus, we’ll be sharing the feedback from the question: “Do you know who wins the marathon you run in?” — and there’s been some interesting responses!
SHOW NOTES:
Modern Pentathlon changes the horse for ninja warrior? Obstacle racing?
Matt Hauser - street smart
Man running 500 miles on psychedelics
Drive to survive Season 8 renewed - Courtney was wrong!
What is with running? Cavendish Half Marathon in Paris
Hell of the West
Dirt & Dust Festival
Tradie Boots Asics
Salomon Boots Tactical
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