Episodes
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Hello Cheeky friends!
Today we’re taking you through track nights – what they are, if they’re accessible to amateur runners, and if so, how you can get involved. Phoebe also reflects on how her own track night went last week, racing in the 5km event.
You should also definitely stick around to the end of the episode, where we reminisce about our International Women’s Day run last weekend in collaboration with Nike, sponsored by Ultra Violette.
A Cheeky gift:
Use our Ultra Violette discount code ‘CHEEKY15’ on their website
Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Hello cheeky friends!
In today’s episode, we do some mythbusting around creatine: overhyped gym bro fad or genuinely helpful performance booster for runners? We also check in on our 2025 goals now that we’re in March!
AND if you haven’t heard, we’re hosting another Cheeky run this Saturday in Sydney to celebrate International Women’s Day 🩷 we're proud to say that it will be sponsored by Ultra Violette (use the code cheeky15 for 15% off the UV range) and Nike.
LINKS:
Sign up for our Sydney Cheeky event here!AIS supplement frameworkThe reverse pyramid imageClick these links if you’d like to learn more about iron, protein, or carbohydrates.
Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Happy Monday friends!
This week, we answered a listener question: How do I stop comparing my running to others? We unpack why we compare ourselves to each other, why it’s so common in the running community, our own experiences, and how to overcome it!
At the end of the episode, we also have some new running recommendations for you—a fun idea for your next getaway and a recipe we are loving!
LINKS:
Use our Ultra Violette discount code ‘CHEEKY15’ at checkout on their website
Our Sydney IWD run will be held on Saturday 8th of March! Keep your eye out for more details on our socials in the coming days.
Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Happy Monday Cheeky friends!
This week, we spoke with the wonderful endocrinologist Dr. Izzy Smith about (drum roll please)...IRON! We discussed the importance of iron in daily life and running, how to know if you’re low in iron, and what you can do to help your levels.
At the end of the episode, one of us reveals we were prompted to get a blood test after speaking with Dr. Smith aaand let's just say we're glad we did.
We also have a very special announcement for our listeners who live near Sydney for International Women's Day!
We hope you enjoyed this week's episode..let us know <3
LINKS:
Dr Izzy Smith’s Instagram here
Sign up for the Nike event here
Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Helloooo friends!
We officially celebrated our first birthday on the weekend and it was SUCH a special morning. If you missed out, don’t worry!! In today's episode, we debrief the event after recapping the lessons we’ve learnt over the last year of building Cheeky Run Club's wonderful community.
We also attempt to answer two listener questions, so be sure to stay until the end!
LINKS:
Join us at Nike's After Dark run hereFollow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Hiya legends <3
This week, we’re unpacking whether we’re *actually* addicted to running and, if so, whether the pros outweigh the cons. At the end of the episode, we also want to hear your take on this week’s spicy listener question!
Cheeky Run Club's first birthday party is also this Saturday in Melbourne! We’re celebrating with a 5km run followed by coffee/breaky/cake/chats.
If walking is more your style, that’s fine as well! Every pace and running ability is welcome (this includes our four-legged friends too!)
Thank-you so much to this episodes sponsor - the legends at Ultra Violette 🌟
LINKS:
Register for our first birthday party hereListen to Anna's dopamine pod rec hereFollow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Hi chums!
In this ep we discuss how we can set up routines and processes to help us achieve our goals for 2025. We also have some banked-up running recommendations (and anti-recs) for you guys, so stick around until the end of the episode.
We also enthusiastically invite you to celebrate Cheeky Run Club's first birthday with us!! We’re celebrating this milestone with a 5km run into coffee/chats/breakfast/cake - it'll be in Melbourne on Saturday the 8th of February.
All running abilities welcome; we can’t wait to see you there 🤗
LINKS:
Phoebes running recommendationAnna’s running recommendationRegister for bday partyFollow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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We’re baaaaack - we hope you had a lovely holiday cheeky friends!
To kick off the new year and season five of Cheeky, we revisit the goals we made at the start of 2024 and reflect on how well we stuck to them. Then, we share our goals and our (potentially controversial??) ins and outs for 2025.
Be sure to stick around to the end of the episode… we have an exciting event coming up that you're about to hear allll about.
Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Hello cheeky friends!
This episode is all about protein for running. We speak to leading sports dietician and wonderful human Jess Rothwell to get an understanding of what protein actually is, how it helps us in our training, recovery and general life, what happens if you don’t get enough of it, how much you actually need, and the most common mistakes she sees amateur runners (including us!!) make when it comes to protein. We hope you enjoy the conversation as much as we did - thanks again Jess for all your help!
We the debriefed about Anna's podium finish on the weekend and discussed the yearly dilemma of how to balance running with Christmas/holidays.
This episode is sponsored by Aid Station, one of the world’s leading sports nutrition websites. Use the code Cheeky10 to receive 10% off nutrition and hydration products!
Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Hello cheeky friends!
This episode is all about carbohydrates. We speak to leading sports dietician and wonderful human Jess Rothwell to get an understanding of what carbs actually are, how they help us in our training, recovery and general life, what happens if you don’t get enough of them, how much you actually need, and the most common mistakes she sees amateur runners make when it comes to carbs. We hope you enjoy the conversation as much as we did - thanks again Jess for all your help!
We also chatted about something fun that Anna has coming up this weekend and some more running hot takes.
This episode is sponsored by Aid Station, one of the world’s leading sports nutrition websites. Use the code Cheeky10 to receive 10% off nutrition and hydration products!
Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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For as there have been runners, there have been people who cannot stand running in the heat. And for good reason: in this episode we explore why running in the heat/humidity is sooo much harder. BUT what's less rarely talked about is the upside to running in heat, so in this episode we also unpack the physiological adaptations you get from running in the heat, which (SPOILERRRR) are kind of wild. We then get stuck into tips n tricks for thriving in your summer runs + warning signs that things are heating up a little too much.
We then do some race previews and get pumpeddd for ON:TRACK:NIGHTS on the 14th of December (join us!!), and finish with The Run Down segment covering some bloody exciting news in Australian running.
The legends at Pillar Performance have generously setup a discount code for the Cheeky community, use CHEEKY15 at checkout for 15% off your first purchase. Thanks to Pillar for making this episode of Cheeky possible!Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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HOWDY! Welcome to our first ever 'mailbag' episode. This was so FUN.
will the running boom will last?what if you're never the runner you were pre-injury? what are our favourite running cities? how much do we pay attention to our HR on easy runs? andare we doing this podcast for fun or money? 😮
We gave our thoughts on...We then respond to some 'running hot takes' including thoughts on running over the Christmas break and the seeming divide between runners who have recently found their way into the sport and runners who have been around the block, so to speak.
Finally, we get PUMPED for ON:TRACK:NIGHTS on the 14th of December (join us!!).
The legends at Pillar Performance have generously setup a discount code for the Cheeky community, use CHEEKY15 at checkout for 15% off your first purchase. Thanks to Pillar for making this episode of Cheeky possible!Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Gooood morning cheeky chums!
This week, we’re reviewing and awarding our favourite running related products of 2024. We thought it would be fun to look back over the last 12 months and give some recognition to the things that got us through, from our favourite snacks to our favourite shoes! Links below.
We are also very excited to say our MERCH IS LIVE!! Shop here!
And lastly, we finish off with one of our greatest ever weekly weapons, an organisation called Free to Run, who work to increase the opportunities for women in areas of conflict.
The legends at Pillar Performance have generously setup a discount code for the Cheeky community, use CHEEKY15 at checkout for 15% off your first purchase. Thanks to Pillar for making this episode of Cheeky possible!
Our favourite running products:
Mitch Dyer from Straight At It
Jess Stenson's blog
Oura ring
Lulu lemon align shorts
Asics Superblast
On Cloudboom strike
Hoka Mach 6
Pillar Performance Magnesium Powder
Garmin Venu
On running shorts
BANDIT shorts
LSKD shortsFollow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Hello and happy Monday Cheeky friends!
How to interpret resting heart rate patterns to learn if you're overloadedHow accurate HR measurements even are on watches/ringsWtf is HRV, what's normal, and how to respond to itThe validity and meaning of body battery/stress readings
We thought it was time to take a deep dive into all of the different measurements and readings our wearables give us. We unpack:And generally we can use technology to help us listen to our body!
The legends at Pillar Performance have generously setup a discount code for the Cheeky community, use CHEEKY15 at checkout for 15% off your first purchase. Thanks to Pillar for making this episode of Cheeky possible!Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Happy Monday cheeky pals!!
Get deep on moving for a cause with Jenna (check out her mospace here)Give you a long-awaited merch update!!Introduce you to your latest and greatest weekly weapon (do your homework here)Keep each other accountable to some cross training and sleep goalsDiscuss Anna's transition to a Hybrid Athlete 🤝
Couple of big items on the agenda this week:Sponsor shoutout: Kic has now added Marathon to their KICRUN training program repertoire for people wanting to build confidence and consistency in their running. You can use the code CHEEKYRUN for one month free. Thank-you to Kic for making this episode of Cheeky possible.
Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Helloooooo Cheeky friends!
We had a lot to get through on today's show...and we were once again lucky enough to have sleep expert Dr Olivia Knowles on the show to chat through how to optimize your sleep pre race, sleep banking, how running impacts your sleep, napping, bedtime routines, caffeine, and how a few small changes can make a massive difference over time. Liv did her Bachelor and Honours of Exercise and Sport Science before going on to do her PhD. Her research in her doctorate explores the impact of inadequate sleep on strength training and muscle health in females. You can find out more about her business Sleep Ed here.
We then assess each other's efforts on the challenges we set last week and finally finish with a little announcement from Anna.
Sponsor shoutout: Kic has now added Marathon to their KICRUN training program repertoire for people wanting to build confidence and consistency in their running. You can use the code CHEEKYRUN for one month free. Thank-you to Kic for making this episode of Cheeky possible.Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Happy Monday cheeky friends!
On today's show: we’re talking about the relationship between sleep and running, something that we started to learn the importance of in season three. We are lucky enough to have sleep expert Dr Olivia Knowles on the show to talk us through how sleep can impact your running. Liv did her Bachelor and Honours of Exercise and Sport Science before going on to do her PhD. Her research in her doctorate explores the impact of inadequate sleep on strength training and muscle health in females. You can find out more about her business Sleep Ed here.
Sponsor shoutout: Kic has made a new strength for running program, including 16 masterclasses to get you feeling strong for your next run! You can use the code CHEEKYRUN for one month free. Thank-you to Kic for making this episode of Cheeky possible.Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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HELLO AND WELCOME TO SEASON FOUR!!!!
Very happy to have you here and very happy to be back with each other in person! Today, we are going to discuss the pros and cons of racing for amateur runners, as well as how we're going to plan what to do next. We'll also have a catch-up on what’s happened over the last few weeks, talk through a couple of changes for season 4, and bring back a crowd favourite segment.
Sponsor shoutout: Kic has made a new strength for running program, including 16 masterclasses to get you feeling strong for your next run! You can use the code CHEEKYRUN for one month free. Thank-you to KIC for making this episode of Cheeky possible.Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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👉 End of season 3 survey here
Surprise! Hello!
Hear all about Phoebe's experience completing the Berlin marathon and our top ten takeaways from the trials and tribulations over the last few months.
Thank-you all so so much for coming on the season three journey with us. We are honestly so grateful for your support. If you have five minutes spare and fancy going in the draw for some HAWT new cheeky merch, please fill out our end of season survey!!Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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Hey hello hi friends!
👉 End of season 3 survey here!
In our final ep before the Berlin Marathon we talk about how to make a race plan (or two or three) and a few different common race strategies used in long distance running. One of us tries something for the first time in 20* years and the other has gained a lifetime* friend.
Before we do that, we rate our training, mindset, recovery and fuelling for the week and explain why. We then finish by crowning a cheeky team member of the week.
Thanks to the team at On for helping us bring this season to life and creating such magical running shoes/apparel.*minus a few years
Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵
Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.
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