On this week’s Better By Next Week podcast Tim and Ollie explain what their keys to the castle really are when it comes to training. They break down the purpose behind tempo, hills, easy runs, long runs and how each session builds a stronger, smarter and more resilient runner. Tim then jumps in with his go-to mental tactics to help you get started, stay motivated and hold yourself accountable—whether you’re beginning your running journey, planning your next big challenge or gearing up to smash your A-race.
Littered with practical insights, real stories and simple mindset shifts, this episode gives you the tools to elevate your training and strengthen your mental game. By the end, you’ll feel inspired, energised and ready to step into your next epic challenge with confidence.
The keys are yours—now it’s time to unlock your potential.
On this week’s Better By Next Week podcast, Tim and Ollie dive deep into the incredible experience that was King of the Hill. An event that pushed Tim to his absolute limits.
After running for an unbelievable 65 hours and climbing the equivalent of Mount Everest twice, the boys unpack what it truly took to go that far, both physically and mentally.
Ollie shares the behind-the-scenes stories from crewing, the highs, lows, and everything in between, while Tim reflects on what it means to completely empty the well. From detailed course insights to the lessons learned through exhaustion, teamwork, and grit, this episode gives a raw, honest look into one of the toughest endurance challenges out there.
It’s a story of resilience, preparation, and finding the edge of what’s possible, all captured in the most epic King of the Hill recap yet.
On this week’s Better By Next Week podcast, Tim and Ollie step you through the true meaning of beers and nachos — that’s right, we’re talking recovery! 🍻🥑 From the physical and mental side to the nutritional essentials, this episode breaks down how to bounce back smarter after a hard training session, a gruelling race, or even a tough injury.
Joining the conversation is Gaby Villa, renowned sports nutritionist and founder of Intenseatfit, who works with some of the world’s best ultra runners. Together, we unpack the key principles of recovery — from fueling right and managing fatigue to rebuilding confidence after setbacks. Whether you’re chasing your next PB or just trying to stay consistent, this episode gives you the tools to recover stronger and get back out on the trails sooner.
Gaby Villa
https://www.intenseatfit.com/about-gaby-villa
On this week’s episode of Better By Next Week, Tim and Ollie welcome two of Australia’s finest ultra runners, Tom Dade and Miah Noble, into the Greenhouse. Together, they dive deep into stories of grit, resilience, and personal growth, both on the trails and in life.
Tom and Miah open up about their struggles with mental health, sharing honest insights into how running has become a grounding force and how their relationship strengthens through shared challenges. It’s an eye-opening and heartfelt episode filled with inspiration, laughter, and raw emotion. From their incredible achievements to their unfiltered reflections, this conversation showcases the power of connection, perseverance, and youthful spirit.
Tom and Miah are not only remarkable runners but also remarkable humans, this is one episode you won’t want to miss.
🎧💬 #BetterByNextWeek #UltraRunning #Inspiration
On this week’s Better By Next Week podcast, Tim and Ollie slow things down and ponder the big questions that have been circling their minds.
From the build-up to some major upcoming events to the growing excitement around the biggest Backyard Ultra in the world, they dive deep into what truly drives people to go all in, mentally, physically, and emotionally.
The conversation drifts between curiosity and reflection, touching on why we chase suffering, how community and competition shape us, and the fun, chaotic banter that makes race day unforgettable. It’s an episode less about performance and more about perspective, exploring the mindset, meaning, and motivation behind the miles.
Tune in for thoughtful insights, a few laughs, and plenty of heart as Tim and Ollie unpack what it really means to keep showing up.
🎧💭 #BetterByNextWeek #RunningPodcast #backyardultra
Tims New Vibes Playlist 😁
🎵https://open.spotify.com/playlist/0GkcIrb65Iq79eguWdm6Eo?si=LU0KMJLMQmOYM8kJLO9Nxg
On this week’s Better By Next Week podcast, Tim and Ollie uncover the big hitters when it comes to things that can go wrong during training and racing, from blisters and chafing to bonking and breakdowns.
They dive deep into the must-have tactics every runner needs to stay prepared, overcome setbacks, and keep pushing forward when things get tough.
With real-life stories, hard-earned lessons, and insights from amazing athletes, this episode is packed with practical advice you can actually use on your next run or race. Whether you’re chasing a PB, lining up for your first ultra, or just trying to get through your next long run in one piece — this one’s for you.
Tune in to learn how to stop, prepare, adapt, and keep moving forward no matter what the day throws at you.
https://youtu.be/1uTuOfHpnus?si=YtRUbmG7cCZrCP0dClick Follow to be ready to hit the road or trails with Better By Next Week every Monday morning.
On this week’s Better By Next Week podcast, Tim flips the script as he hosts Ollie, not as a co-host, but as a 'Guest in the Greenhouse' for the very first time! 🌿 With the mics turned and no co-pilot beside him, Tim dives headfirst into Ollie’s remarkable journey as an U18 World Record holder and one of the youngest, most exciting talents in the world of ultra running.
In this raw and inspiring chat, they unpack why Ollie loves running so deeply, what drives him to go further when most would stop, and how his mindset has shaped his journey from local trails to record-breaking races.
You’ll hear about his biggest wins and breakthroughs, from dominating 50k races to the mind-blowing feat of running 240km and 36 hours straight in a Backyard Ultra!It’s an honest, high-energy, and motivating conversation about passion, grit, and purpose, reminding us all why we run, chase goals, and keep showing up one loop, one moment at a time.
🎧 Tune in, get inspired, and see what it takes to go beyond limits with one of the sport’s most exciting young athletes!
Follow Ollies journey
https://www.instagram.com/olliedoesultras/
In this week’s Better By Next Week podcast Tim and Ollie explore what it means to make friends with pain.
They dive into the spectrum of pain, from early niggles to the full-body “pain cave”, and how runners can learn to distinguish between discomfort worth pushing through and signals of injury.
Sharing stories from training and racing, they unpack how experience reshapes perception of pain, why it comes in waves, and how grit, belief, and even shared competition can help you endure more than you think. Ultimately, it’s about normalising discomfort, finding your limits, and using pain as a pathway to growth.
On this week’s Better By Next Week podcast Tim and Ollie dive into the epic insights they missed over the past couple of months, bringing fresh stories, lessons, and reflections from the world of running, training, and performance. From untold race-day takeaways to the little adjustments that make a big difference, they catch up on everything you need to know to keep improving, one week at a time.
To make things even more exciting, they open the floor to their listeners with a special Q&A session, answering burning questions about training, mindset, nutrition, and staying motivated through tough times. And because they love giving back to their community, Tim and Ollie are giving away a limited-edition Better By Next Week running tech tee to one lucky listener.
Tune in, get inspired, and maybe even score some gear while becoming better by next week.
On this week’s Better By Next Week podcast, Tim and Ollie hosted their very first Guest in the Greenhouse, welcoming none other than world record holder in the Backyard Ultra, Phil Gore.
Known for pushing the limits of human endurance, Phil shared his remarkable journey of how he went from being a “5k a day” runner to achieving the seemingly impossible, running for five days straight. Throughout the conversation, Tim and Ollie dug into the nuts and bolts of ultra success, uncovering Phil’s pearls of wisdom on what it really takes to keep moving lap after lap.
They explored the critical elements of ultra-running, including how to manage sleep deprivation, fuel effectively with the right nutrition, and maintain the mental resilience needed to push through the darkest moments.
Packed with insights, stories, and inspiration, this episode is a must-listen for runners chasing their next big challenge.
Phil Gore
https://www.instagram.com/phil.gore.ultrarunner/
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@BetterByNextWeek
Check us out at www.betterbynextweek.com.au
#podcast #trailrunning #betterbynextweek #fatherson #wisdom #grit #belief #running #runningmotivation #runningtips #BBNWChallenge
On this week’s Better By Next Week podcast Tim and Ollie dive into how to make sure you turn up ready for your next event, no matter the distance.
We explore the art of tapering and deloading, cutting back the right way so your body arrives fresh, not flat. Nutrition also takes centre stage, with practical advice on fuelling smart in the final days before race day. But it’s not just about the body, mental preparation plays a huge role too. We share tools to calm nerves, boost confidence, and lock into a strong mindset that will carry you from the start line to the finish, whether that’s a quick 5k or a gruelling multi-day backyard ultra.
Packed with insights, strategies, and a dose of motivation, this episode is all about helping you show up sharp, strong, and fully prepared for your biggest running challenges.
Athlete insights
Liam Henderson PT
https://www.instagram.com/liamhendersonpt/
Tom Dade
https://www.instagram.com/tomdade11/
Miah Noble
https://www.instagram.com/miahrosenoble/
Follow for more!" Click SUBSCRIBE @BetterByNextWeek
Check us out at www.betterbynextweek.com.au
#podcast #trailrunning #betterbynextweek #fatherson #wisdom #grit #belief #running #runningmotivation #runningtips #BBNWChallenge
On this week’s Better By Next Week podcast Tim and Ollie explore the world of Backyard Ultras, and talk about what it takes to truly succeed in this unique format of racing.
Backyard ultras are more than just an endurance event they’re the perfect playground for testing all the ultra running essentials: pacing, nutrition, mindset, and strategy. With expert insights from world record holders, along with practical advice from seasoned competitors, the episode dives deep into how runners can prepare themselves physically and mentally to keep answering the bell each lap.
Tim and Ollie break down common mistakes, share funny behind-the-scenes stories, and reveal heaps of hints and tips designed to help you last longer, push further, and perform better in your next ultra marathon. Whether you’re new to the format or a seasoned ultra runner, this episode will leave you motivated and ready to test your limits.
BBNW 5 Min Dynamic Stretching recommendation
https://www.youtube.com/watch?v=tqK3gu9mHI4&list=PLwA05jtx83zxjY3aDFSQDcWU3v6e6IEAH&index=2
Expert Insights :
Phil Gore
https://www.instagram.com/phil.gore.ultrarunner?utm_source=ig_web_button_share_sheet&igsh=MTA5MzR0bG8xZTJ5cA==
Gemma Gorehttps://www.instagram.com/gemmagore_?utm_source=ig_web_button_share_sheet&igsh=OThvcm9zejJqY2Iy
Ollie Kacprzak
https://www.instagram.com/olliedoesultras?utm_source=ig_web_button_share_sheet&igsh=MXhpcWJsa3VxMDc3OA==
Get in touch in the comments below or head to...
Facebook : www.facebook.com/profile.php?id=61578617788314
Instagram: www.instagram.com/betterbynextweek
Website: www.betterbynextweek.com.au/
#podcast #trailrunning #betterbynextweek #fatherson #wisdom #grit #belief #running #runningmotivation #runningtips #BBNWChallenge #consitency
On this weeks Better By Next Week podcast Tim and Ollie explore what it means to DNF (Did Not Finish) and how to avoid the dreaded DNF feeling. They investigate ways to build a strong body and mind in preparation for everything an event throws at you, sharing personal insights on their failures and how they grew to learn and overcome the next challenges they undertook.
DNF is not the end of the road, but just a stepping stone to greatness.
Anchoring Single Point Lesson.
https://mcusercontent.com/9b988850afefa3e684e1f38ee/files/9c2a7ca6-2f31-e978-4021-74cf8f1d7c68/Anchoring_single_point_lesson.pdf
Expert Insights
Brett Saxon Trails +
https://trailsplus.com.au/
Get in touch in the comments below or head to.
Facebook : www.facebook.com/profile.php?id=61578617788314
Instagram: www.instagram.com/betterbynextweek Website: www.betterbynextweek.com.au/
#podcast #trailrunning #betterbynextweek #fatherson #wisdom #grit #belief #running #runningmotivation #runningtips #BBNWChallenge #consitency
On this week's podcast, Ollie and Tim unpack 1%ers, those tiny tweaks hyped to boost your running! But are they the key?
We reveal why 20%ers, impactful habits, can transform your game without the hassle.
We dive into our Better By Next Week Percenters Template, sharing how we picked our faves and why it’s a game-changer. Plus, expert tips on choosing percenters to elevate your running journey. Fun, relatable, and straight to the point, this episode will fire you up to hit the pavement smarter. Tune in and take your stride to the next level!
Follow for more!" Click Follow
@BetterByNextWeek Check us out at
www.betterbynextweek.com.au
BBNW %ers Template at bottom of Blog
post.https://www.betterbynextweek.com.au/post/unlocking-peak-performance-the-power-of-20-percenters-over-1-percenters-in-running-and-recoveryExpert insights this week
Aaron Young
https://www.instagram.com/aarondoesultra?utm_source=ig_web_button_share_sheet&igsh=MXhlcDdvY2IyMnJ5Mg==
Ryan Crawford
https://www.instagram.com/ryancrawfordthewhitekenyan?utm_source=ig_web_button_share_sheet&igsh=aGltdGc4ZWhwMTN6
Get in touch in the comments below or head to...
Facebook : www.facebook.com/profile.php?id=61578617788314
Instagram: www.instagram.com/betterbynextweek
Website: www.betterbynextweek.com.au/
#podcast #trailrunning #betterbynextweek #fatherson #wisdom #grit #belief #running #runningmotivation #runningtips #BBNWChallenge #consitency
On this weeks Better By Next Weeks podcast, Tim and Ollie dive head first into strength training, covering all things from what strength training looks like, it's importance for runners, and how it effects our everyday performance.
With expert insights and a common sense approach you'll find out why strength training compliments the overall package for a well rounded runner.
Follow for more!" Click SUBSCRIBE @BetterByNextWeek
Check us out at www.betterbynextweek.com.au
BBNW Challenge 10 min Mobility
https://www.youtube.com/watch?v=7Km86cGxmkM
https://www.instagram.com/coldrayendurance?utm_source=ig_web_button_share_sheet&igsh=ZXBkNzIzdjdzZHN6
Expert insights this week
@ridgeathleticsaz
https://www.instagram.com/ridgeathleticsazutm_source=ig_web_button_share_sheet&igsh=MmI1cGo4ZWtmNDI1
@coachpyry
https://www.instagram.com/coachpyry?utm_source=ig_web_button_share_sheet&igsh=MWdpaDBuZ244dm52cw==
Get in touch in the comments below or head to...
Facebook : https://www.facebook.com/profile.php?id=61578617788314
Instagram: /https://www.instagram.com/betterbynextweek
Website: /https://www.betterbynextweek.com.au/
#podcast #trailrunning #betterbynextweek #fatherson #wisdom #grit #belief #running #runningmotivation #runningtips #BBNWChallenge
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In this weeks Better By Next Weeks podcast, Tim and Ollie dive head first into how belief shapes your running journey, with expert insights from some of the best runners in the world, as well as personal insights on what makes them better and how belief fuels their growth.
The episode covers how you can tap into your own self belief to achieve your personal goals and help others achieve theirs. So take the BBNW challenge and get inspired to be 'Better By Next Week"
Get in touch in the comments below or head to...
Facebook : https://www.facebook.com/profile.php?id=61578617788314
Instagram: / https://www.instagram.com/betterbynextweek
Website: / https://www.betterbynextweek.com.au/
In Better By Next Weeks first ever podcast, Tim and Ollie dive into what makes us push to be better. Inspiring not only each other but the broader running community.
The episode covers how to take the first step as well as learning sure fire techniques to take your running and growth journey to a new level.
Get in touch in the comments below or head to...
Instagram: / https://www.instagram.com/betterbynextweek Website: / https://www.betterbynextweek.com.au/
A little chaos, a lot of growth.
Join us on a thrilling journey of self-improvement for runners of all levels. With engaging stories and expert insights, we motivate, inspire and cultivate a growth mindset, so we can all be that little bit Better By Next Week.
Credits Song -
The Nunnery - We are the stars
Thanks to -
Our ever supportive family.
The running community.
The lady who bought the backhoe.