The ZenRUN Podcast

This week’s mindful moment invites you to pause and observe something you interact with every day: follow the path of water. Whether you’re washing your hands, making tea, rinsing fruit, or running a bath—slow down and watch the water. Notice how it flows from the tap, slips through your fingers, or swirls into a cup. Feel its temperature, hear its rhythm, and take in the graceful way it moves.

Water becomes your mindfulness guide, reminding you to soften, to flow, and to let go. It’s a calming, sensory way to re-ground yourself—in just a few...

Guest:

Natalie Beasley – trail runner, accidental ultrarunner, and all-round legend of the long game.

Get Ready For:
A raw, hilarious, and deeply moving journey through the highs and lows (and the DNFs and comebacks) of a runner who proves it’s never too late—and never too messy—to chase the joy of finishing what you started.

Why You’ll Love This Episode:
•The Power of Saying Yes: From hiding under her desk to avoid lunchtime runs to crossing the Delirious West 200-mile finish line, Nat’s journey is proof that saying yes (ev...

Guest: Craig Jeffrey – Academic, anthropologist, ultra-runner, and 2025 Delirious W.E.S.T podium finisher (yes, he came third—solo and uncrewed - i.e. Screwed!).

Get Ready For: A refreshingly honest, intelligent, and quietly inspiring intro chat with Craig Jeffrey—who’s balancing ultra-training with academic leadership, fatherhood, and the occasional run-to-a-business-meeting-with-a-suit-in-his-backpack situation.

Why You’ll Love This Episode:
•🧠 How an anthropologist views ultra running (hint: it’s more than just km’s)
•🥉 Why Craig is back for another 200-miler after placing third in 2025
•🕒 The “sleep strategy” lessons he learned the hard way
•💼 How he fits 120K train...

Guest:

Nicola “Nikki” Frost – new ultra-runner, city-based trail dreamer, and daughter of podcast host Michelle Frost. (Yes, you read that right.)

Get Ready For:
What happens when your mum finishes a 200-miler and then invites you to do it with her? In this intro episode, we meet Nicola Frost, a relative newcomer to ultras who’s stepping (literally) into the wild unknown of Delirious West 2026—with her mum by her side.

Why You’ll Love This Episode:
•🏃‍♀️ From 15-year running break to 200-mile dreams: How Nikki went from zero to Surf Coast 100K in under 2 y...

Get Ready For:

A grounded, refreshingly real chat with 2024 Delirious W.E.S.T finisher Ben Pyman—who’s coming back in 2026 not to redeem a result, but to experience the race better. From lessons learned to training tweaks, Ben shares how he’s balancing life, recovery, and the decision to do it all again.

Why You’ll Love This Episode:

🏁 A finisher’s perspective: Ben opens up about his 2024 race—what worked, what didn’t, and why he wants to return stronger, mentally and physically.

🧠 The shift from finish to flow: 2026 isn’t abo...

This week’s mindful moment turns an everyday action into a chance to reset: open a door slowly. Something you likely do without thinking becomes a full-body moment of presence. As your hand reaches for the handle, notice the texture, the temperature, and the way your fingers wrap around it. Breathe as you turn, push, or pull—and let that act of opening be your entire practice.

Each doorway becomes more than a passage—it becomes a pause. A chance to leave behind what came before and step into the next moment with intention. Whether it’s yo...

Guest:
Gabe Alves – multi-time Delirious contender, systems thinker, video chronicler, and reluctant toe breaker.

Get Ready For:
A refreshingly honest, entertaining, and grounded convo with returning Delirious athlete Gabe Alves—who’s back for another swing at the 200-miler that’s become more than just a race… it’s now a yearly ritual.

Why You’ll Love This Episode:
•The Most Relatable DNF Mindset Ever: “I think I’ll just keep doing Delirious until I finish it… or not. I do Delirious now.”
•The Lessons Behind the Line: From torn calves and compartment syndrome t...

Guest:

Sym Mercer – Adventure racer, solo runner, systems expert, and snake-dodger extraordinaire.

Get Ready For:A story as wide and wild as the Queensland paddocks Sym grew up on. In this intro episode, Sym shares her roots, her road to ultrarunning, and why she’s lining up for one of the gnarliest ultras in Australia—Delirious W.E.S.T 200.

Why You’ll Love This Episode:
•Outback beginnings: Sym’s early days included School of the Air, dodging cattle, and not doing homework on an 85,000-acre property.
•From rock bottom to 200 miles: A raw a...

This week’s mindful moment is beautifully simple and instantly energising: reach your arms to the sky. Whether you’re sitting, standing, or even lying in bed, pause and stretch your arms overhead. Open your palms, lengthen through your sides, and feel your fingers reaching tall. Inhale deeply as you stretch, and exhale as you slowly release. This gentle movement not only opens your body but also invites a sense of expansion and presence. It’s a reminder that you’re here, awake, and grounded—claiming space in your day, one breath at a time.

Spend just five minut...

Guest: Duc Do – AI expert, entrepreneur, author, and ultra-runner with a penchant for the “boring” and a training schedule that defies all conventional wisdom.

Get Ready For: A wildly inspiring, deeply honest, and surprisingly hilarious conversation that proves there’s no single “right” way to be a runner. Duc’s story is a masterclass in resilience, creativity, and finding your own path.

Why You’ll Love This Episode:

This week’s mindful moment is a small shift with a big impact: press pause before you reply. In the middle of a busy day filled with conversations, it’s easy to react automatically. But what if you paused—just for one breath—before responding? That brief space allows your nervous system to soften, your breath to steady, and your awareness to return.

Whether you’re talking with a loved one, a coworker, or a stranger, this mindful pause invites presence, reduces reactivity, and makes space for more thoughtful, grounded communication. It’s not about silence—it’s about intentio...

In this powerhouse episode, we meet Gayle Cowling, who didn’t run a step until her mid-30s—and now? She’s completed multiple 100Ks, a 100-miler, and even a 500K multi-day stage race through remote South Australia (and danced into the finish line to Nutbush City Limits 🎶).

Gayle’s story is full of grit, laughter, and pure love for adventure. From zero sport at school to racing Puffing Billy, conquering Two Bays 12 times, and claiming the elusive Triple Crown of Aussie 200-milers—Gayle proves it’s never too late to start (and go BIG).

💡 Highlights & Tips...

This week’s mindful moment brings your awareness to the smallest of movements: trace the shape of something with your finger. Choose a nearby object—your coffee mug, a pen, or even the corner of your notebook—and begin to slowly trace its outline with your finger. As you move, pay attention to the texture, temperature, and contours. Is it smooth or bumpy? Cool or warm?

This gentle tactile practice wakes up your senses, helps slow your breath, and invites stillness into your day. It’s a beautiful reminder that mindfulness doesn’t require a big pause—just a tiny...

Strap in—this is Part Two of our epic conversation with Aussie ultra-legend Kelvin Marshall, and trust us, you’re in for a ride.

In this follow-up to Part One, we pick up mid-run—literally—on Kelvin’s 18-day running adventure across France. With just a backpack and a rough route, Kelvin recounts the highs, lows, chateaux visits, and sneaky hotel showers that made this DIY ultra unforgettable.

But France is only the beginning.

In Part Two, we dive into:
•🏃‍♂️ Running 18 days across France—with hotel hacks, friendly locals, and a few wrong turns
•🏔️ Kel...

What do a 14-year-old laptop, a sub-3-hour marathon, and a vet-turned-race-doctor with a roll of Glad Wrap have in common?

They’re all part of Kelvin Marshall’s wildly entertaining running life—and we’ve only just scratched the surface in Part One of this two-part ZenRUN Podcast episode!

In this first instalment, Kelvin shares how a childhood spent walking Melbourne’s streets led to a lifetime on the run (literally). From spotting the Melbourne Marathon outside his front door and saying, “I could do that,” to running 250 marathons (and counting), Kelvin’s story is full of unexp...

This week’s mindful moment invites you to transform the way you end your day: climb into bed with intention. Instead of collapsing into bed and reaching for your phone, take a moment to slow down and truly arrive. Feel the support of the mattress beneath you, the weight of the blanket as you pull it up, and the gentle shift in your breath as you settle in.

This small act of presence signals safety and calm to your nervous system, creating a soothing bedtime ritual. It’s not just about sleep—it’s about honouring the transiti...

What do you get when you mix fierce determination, Aussie grit, and a heart the size of a marathon course? You get Lee Troop—Olympian, race director, coach, father, and all-round legend.

In this powerful, funny, and deeply human conversation, Lee takes us through his entire running journey—from chasing his dad around the streets of Geelong as a 10-year-old, to toeing the line at three Olympic Games, to rebuilding his running from scratch (and with heart) after hitting rock bottom.

We cover:
•Why fun runs and Life. Be In It. commercials kickstarted his love o...

This week’s mindful moment invites you to shift your awareness in a powerful and unexpected way: do one small task with your eyes closed. We rely heavily on vision to move through our day, but when you take it away—even briefly—your other senses step forward. Choose a safe, familiar task like brushing your hair, folding a towel, or sipping water, and try it with your eyes gently closed. You’ll likely slow down, tune into textures, sounds, and movements you’d normally miss, and drop into a deeper sense of presence.

It may feel awkward at...

Get ready to meet Phil Essam—a Tassie-born runner, race director, military man, walking enthusiast, historian of ultra running, and all-round top human.

Phil’s journey started with laps around the block to beat bronchitis and somehow evolved into 24-hour track races, ultra marathons, and helping coordinate Jesper Olsen’s global runs. Yes, you read that right—he helped multiple runners run around the world. 🌏

In this chat, Phil shares stories from:
•His very first marathon (because he failed a 2.4km Air Force fitness test 😆)
•Pacing runners in the legendary Westfield Sydney to Melbourne Ultra

This week’s mindful moment invites you to reconnect with the world around you: step outside and notice the air. Whether you’re at home, at work, or on the go, take just 60 seconds to pause outside. Feel the temperature on your skin—is it warm, cool, breezy?  Breathe it in slowly and see if you notice any scents—the earthy smell of rain, fresh grass, or simply the scent of the day. Let your feet ground you, look up at the sky, and observe the light.

This isn’t about analysing—it’s about feeling. A quick reset tha...

In this episode, we’re joined by Tasmanian adventurer-turned-runner Tom Lewis. From a childhood spent sailing and fishing on the northwest coast of Tasmania to hiking under glaciers in Canada, Tom has always loved moving through the world. But it wasn’t until later in life—after stepping back from full-time work—that he truly embraced trail running.

Tom shares how the Gone Nuts trail event rekindled his connection with places from his youth and how training for it (with the help of Hanny Allston’s plans and some local coffee chats) gave him a new lease on life. H...

This week’s mindful moment is beautifully simple: put something down slowly. Throughout the day, we’re constantly picking things up and putting them down—coffee cups, keys, phones—usually without a second thought. Today, choose just one of those moments and slow it down. Feel the weight of the object in your hand, notice the way your fingers shift as you release it, and listen for the sound it makes as it touches the surface.

This tiny pause pulls you out of autopilot and into presence. It’s a gentle reminder that mindfulness doesn’t require extra time o...

From near death to ultra distances, Kelly Thrush’s journey is nothing short of extraordinary. In this powerful episode of the ZenRUN Podcast, we sit down with Kelly—a recovering alcoholic and liver transplant recipient—who now runs ultras and has founded a non-profit to support transplant recipients and people struggling with addiction.

Kelly opens up about hitting rock bottom, the turning point that led him to sobriety, and how running became the path that helped him find purpose, strength, and connection again. His honesty is raw, his humour is sharp, and his story is full of wisdom...

This week’s mindful moment is all about bringing a little joy and rhythm into your day: move in time with music. Pick a song—any song—and let it guide your movement. You don’t have to dance (unless you want to). Whether you’re walking, doing chores, or just swaying while you wait for the kettle to boil, let the beat set your pace. Feel your breath sync with the rhythm, notice the way your body responds, and allow yourself to enjoy the moment fully.

Music is a powerful mindfulness tool—it lifts your mood, grounds you...

What do you get when three generations of women lace up and hit the trails together? A whole lot of heart, laughter—and maybe the occasional friendly nudge to run a little further than planned.

In this feel-good episode of the ZenRUN Podcast, we meet Sally Bower—the third (but not least!) runner in a family of past podcast guests. You’ve already heard from her daughter Harmony and granddaughter Juliet… now it’s time for the matriarch to take the mic.

Sally didn’t grow up sporty—in fact, she was the kid picked last for schoo...

This week’s mindful moment invites you to transform a chore into a meditation: clean one thing mindfully. Choose a single object—your kitchen bench, a mirror, your running shoes, even your keyboard—and give it your full attention. Slow down and notice the movement of your hands, the sound of the cloth, and the scent of the cleaner. Wipe, breathe, and observe.

This simple act of presence turns a routine task into a moment of care—not just for your space, but for yourself. You’re not cleaning to tick something off a list; you’re reconnecting...

What do you get when a Navy Sea Cadet-turned-hairstylist-turned-multimillion-dollar entrepreneur laces up her shoes and hits the pavement? A wildly relatable, honest, and joy-filled conversation with none other than Rachel Pedersen!

This episode is as real as it gets—literally recorded in two parts because a tornado took out Rachel’s power mid-interview! But just like Rachel’s story, this chat is all about riding the storms and running anyway.

We cover:
•Why team sports weren’t her thing—but running solo was
•The life-changing gift of a personal fitness ribbon and an 8-minute mile

This week’s mindful moment is a fun and instinctive one: stretch like a cat. Think of how a cat moves after a nap—slow, deliberate, and fully present. That’s your invitation today. No yoga mat or formal routine needed—just find a space where you can move with awareness. Reach your arms overhead, roll through your spine, stretch your neck and hips, and let your body guide you. Yawn if it feels natural. The key is to move how your body wants to move, not how it’s supposed to.

This simple, intuitive practice is...

From avoiding cross country in school to founding a thriving trail running community, Shiree Yap’s story is full of twists, turns, and incredible personal growth. In this episode, Shiree shares how she went from “I could never run” to clocking up 100km events and leading dozens of runners through mountains near and far—from Canberra to the Japanese Alps.

Shiree opens up about her journey as a physio, a mum of four, and a running coach who didn’t even start running until her youngest was nearly in high school. We talk about the moment a gym friend...

This week’s mindful moment is all about bringing awareness to something we often overlook: transitions. From standing up to walking into the next room, or moving from one task to another, our days are filled with in-between moments that usually go unnoticed. But what if you paused—just for a breath—during those shifts? Noticing how your body feels, checking in with your breath, and consciously landing in the next moment can make your entire day feel more grounded and intentional.

These small pauses become powerful anchors, helping you move through life with more ease and presen...

What do you get when you combine a lifelong mover, a mum of five, a GP, and an ultra-runner with a big heart and a quiet determination?

You get Libby Oakley.

In this episode, Libby shares her journey from being a “strong” gymnast (bars and vault were her jam!) to discovering running later in life—and then falling all the way down the ultra rabbit hole.

From her first reluctant 10K to toeing the line at Delirious West, Unreasonable East, and soon Tor des Géants in the Italian Alps, Libby has taken on chal...

This week’s mindful moment is a wonderfully simple one: feel your feet when you wait. Whether you’re standing at the kettle, in line at the café, or waiting at the checkout, use those micro-moments to drop into your body instead of reaching for your phone. Bring your awareness to your feet—feel the soles inside your shoes, the subtle shift in weight, and the steady support of the ground beneath you.

This tiny act grounds you in the present and transforms everyday waiting into a calming mindfulness anchor. No fancy gear or quiet room needed—just your...

From phosphate dust in Nauru to the trails of Western Australia—and even a 200-miler past Stonehenge—Alexis Oosterhoff has taken the scenic (and slightly insane) route into ultra running.

In this episode, Alexis shares:
•How a casual desire to run a marathon at 40 was nearly derailed by a cancer diagnosis
•Why he traded in a private plane for a pair of trail shoes
•His love of raw, unmarked ultra races (hello, GPX-only navigation and fields full of barking farm dogs)
•What drives him to run events like an 18-day stage race in Spain and th...

This week’s mindful moment adds a playful twist: do a task with your non-dominant hand. Whether it’s stirring your tea, brushing your teeth, or opening a jar, switching hands interrupts your routine and demands your full attention. It feels awkward—maybe even a little clumsy—and that’s the point.

You have to slow down, concentrate, and notice every small movement. This simple shift wakes up your brain, grounds you in the present, and turns an ordinary task into a real-time mindfulness practice. Embrace the messiness and see what you learn—not just physically, but mentally too...

This week’s guest is 15-year-old Juliet King, and trust me—this is one episode that’ll leave you speechless, smiling, and maybe a little bit teary.

Juliet started running at the age of four alongside her mum and hasn’t looked back. Despite a hip condition that kept her out of team sports, Juliet found freedom and purpose on the trails. She ran her first ultra at 10 years old, finished the grueling Margaret River 80k at 11, and hasn’t stopped chasing finish lines since.

In this episode, you’ll hear:
👟 How Juliet went from running wi...

This week’s mindful moment flips the script with a surprising approach: use your phone as a mindfulness anchor. Instead of trying to avoid your device, turn it into a tool for presence. Each time you reach for your phone today, pause for just one breath. Feel its weight, notice your grip, check your posture—then breathe in slowly.

That tiny moment of awareness can interrupt auto-pilot habits and bring mindfulness into the most ordinary part of your day. It’s not about ditching your phone—it’s about using it differently, as a cue to check in with yo...

This week, we’re joined by the amazing Harmony Waite—a Perth-based ultra runner, mum of two, and someone who’s taken the scenic (and sometimes rocky!) route into the world of long-distance running.

From delivering car parts and driving haul trucks in WA’s mining industry to rediscovering herself through running after becoming a mum, Harmony’s story is full of heart, humour, and honesty. Told she’d never run again due to thoracic arthritis, she refused to let that be the end of her running story. Spoiler alert: it was only just the beginning.

In this e...

This week’s mindful moment is a powerful yet simple one: slow down one everyday movement. Instead of rushing through your daily routine, pick one ordinary action—like putting on your shoes, brushing your hair, or opening the fridge—and do it just a little slower. Pay attention to the sensation, the rhythm, the sound, and your breath. Notice what muscles are involved and how it truly feels to move.

This practice isn’t about adding anything new; it’s about waking up to what you’re already doing and finding presence in the simplest of moments.

Spend...

This week, I’m joined by Mark Backhouse—a fellow Delirious WEST athlete, a trail runner from Perth’s hillside trails, and a man who balances 4 kids, a full-time job, and midnight trail runs with a grin.

Mark’s running journey has been anything but ordinary. From his first marathon on the cobbled streets of Rome to 3am trail runs before school lunches and work meetings, he’s all about chasing the mental and physical freedom that running brings. His story is grounded, relatable, and full of quiet motivation.

In this episode, we chat about:
🌄 Grow...

This week’s mindful moment is mindful rocking, a gentle and soothing practice to help you unwind. Whether you’re in a rocking chair or simply swaying in place, focus on the rhythm of the movement. Pay attention to the back-and-forth motion, the way your body feels, and the calming effect it creates.

Rocking mindfully is a beautiful way to relax, reset, and bring your attention back to the present—especially after a busy day.

Spend just five minutes with this practice, and see how it can bring calm and clarity to your day.

For...