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:
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
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
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
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:
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
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:
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
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
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:
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
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:
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
- 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
Ever struggled to stay consistent, whether it’s with running, habits, or even recording a podcast? In this episode of Your Running Coach with GMacSpurr, Coach G gets real about what consistency actually looks like - and why it doesn’t have to be perfect to count.
Using her own last-minute podcast recording as an example, Coach G explains how showing up imperfectly still moves you forward, and how small, honest actions build sustainable habits and confidence over time. She also shares practical reflection prompts to help you stay connected to your goals even when motivation is low, and explores why mindset shifts are often more important than sheer effort.
This episode is perfect for runners who want to redefine consistency, honour their capacity, and keep making progress without burning out.
Links:
- 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
Today’s episode of Your Running Coach with GMacSpurr is a little different; it’s personal. Instead of lessons or coaching advice, Coach G opens up and shares her full running story from her first step to the ripple effect that changed her entire life.
It all started with a simple New Year’s resolution that turned into something far more powerful. After moving from Scotland to Canada in 2014, Coach G was ready to meet a new version of herself. Inspired by the runners she saw out in the Toronto cold — no matter the weather — she laced up her old sneakers, threw on her “non-gear” gear, and began what would become one of the most defining journeys of her life.
She takes you back to that first 5K, filled with nerves, self-doubt, and the feeling that she didn’t belong and shares the moment everything changed when she crossed the start line. That rush of confidence and belief in herself became the foundation for how she would approach every challenge afterward.
Through her honest storytelling, Coach G reminds listeners that you don’t need to be perfect to start. You just need the courage to show up, even when it’s uncomfortable.
This episode is a powerful reminder that one decision, one step, or one commitment can completely change your story, not just as a runner, but as a person.
Links:
- 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
If you’ve ever caught yourself obsessing over your watch stats or feeling like every run has to “count,” this episode of Your Running Coach with GMacSpurr is your wake-up call. Coach G unpacks how perfectionism can quietly sneak into your running mindset, often disguised as ambition, drive, and goal setting. She explains why tying your worth as a runner to numbers - pace, distance, or progress charts - can actually drain your joy and shift your focus away from what really matters: how you feel and how you’re growing.
Coach G reminds listeners that progress is bigger than pace, and that your watch can’t measure everything, like your emotional load, energy levels, or the courage it took to show up that day. You’ll learn how to identify what’s sucking your energy out of your runs, how to spot perfectionist tendencies when they creep in, and how to celebrate micro-wins instead of chasing constant improvement.
In this episode, Coach G also walks through practical strategies to reframe perfectionist thinking, sharing how she personally reset her mindset by ditching her watch for a few runs and reconnecting with her love for running. As always, she closes with powerful journal prompts designed to help you explore balance, progress, and self-compassion on your own running journey.
Links:
- 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
Every runner has experienced it - that run that just felt bad. But was it really? In this episode of Your Running Coach with GMacSpurr, Coach G helps you reframe the concept of a “bad run” and teaches you how to train your mind to see it differently. Often, our brains are quick to slap a negative label on an experience - even if the thing that “ruined” the run was something tiny and insignificant.
Coach G challenges you to get curious about what truly made the run feel bad, ask whether that thought is actually true, and consider how you’d respond if it were a friend’s run instead. By learning to separate fact from emotion and approaching your runs with a judgment-free, neutral perspective, you can reduce how often you view a run as “bad” in the first place.
This episode also dives into the importance of controlling what you can and letting go of what you can’t, like weather, routes, or other variables. With practical scenarios, mindset shifts, and reframing techniques, Coach G shows you how every run — even the tough ones — can become a learning opportunity and a stepping stone toward becoming a more resilient runner.
Links:
- 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
In this episode of Your Running Coach with GMacSpurr, Coach G explores a side of running that doesn’t get talked about enough: the loneliness of long runs. We all imagine dreamy, cinematic miles filled with endorphins and flow but the reality is often different. Sometimes those long runs feel endless, quiet, and isolating, leaving you alone with nothing but your thoughts.
But here’s the good news: loneliness isn’t a problem to solve, it’s a mental training ground. Coach G shares how these moments can become powerful opportunities to build mental resilience, practice race-day strategies, and truly learn about yourself as a runner. She offers practical ways to reframe the experience like making friends with your thoughts, dedicating each kilometer to someone you love, and transforming mental monotony into purpose.
With personal stories, mindset shifts, and reflective journal prompts, this episode will help you embrace the solitude of the long run and use it to prepare for the real mental battles on race day.
Links:
- 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
In this episode of Your Running Coach with GMacSpurr, Coach G dives into the power of visualization in running and why it’s more than just motivational fluff. Visualization taps into your brain chemistry, helping you mentally prepare and physically perform at your best. But here’s the catch: most runners are visualizing the wrong things.
Coach G explains the right and wrong ways to visualize the finish line, and why it can’t only be about race day glory, you need to focus on the details of the entire experience. She guides you through a practice visualization of the start line, showing how using your senses, creating mental “movie clips” of your future run, or even writing yourself a note can rewire your brain for success.
Along the way, she shares her own story of training for her first marathon and the role visualization played in her journey. With practical strategies and reflective journal prompts, this episode gives you the tools to add visualization into your training and get one step closer to crossing your own finish line.
Links:
- 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
In this episode of Your Running Coach with GMacSpurr, Coach G unpacks the challenge of mental fatigue in running. That moment when your brain screams “stop” even though your body still has energy left. She explains why awareness of these thought patterns is a powerful first step and breaks down the 3 truths of mental fatigue, including the reminder that your brain’s number one job is to keep you safe. But safe doesn’t always mean stopping.
Coach G shares how to build trust in your body, strategies to override mental limits, and how to expand your brain’s capacity over time. With practical tools like mantras, journaling, and documenting past successes, plus the importance of anchoring into your “powerful why,” this episode will help you train your mind to keep going when things get tough. As always, Coach G shares a personal running story and thoughtful journal prompts to help you build resilience proving that sometimes the strongest muscle you train is your mindset.
Links:
- 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
In this episode of Your Running Coach with GMacSpurr, Coach G dives into the often-overlooked emotional side of running: the post-race blues. That flat, lost feeling after crossing the finish line isn’t a sign that you’re broken it’s your brain doing what it naturally does.
Coach G explains the 5 truths of the post-race blues, including the dopamine crash that happens when the chemical reward pipeline shuts off after a big event. She breaks down why this emotional dip is normal, how to navigate it, and how to use the downtime after your race to reset and refocus. From setting ABC goals to finding your next target, this episode will help you reframe the lull that comes after a big achievement and turn it into a season of growth.
As always, Coach G shares thoughtful journal prompts and reflection strategies to help you move forward with purpose and momentum.
Links:
- 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
In this episode of Your Running Coach with GMacSpurr, Coach G explores the complex emotions that come with running injuries and how to reframe them as opportunities rather than setbacks. Injuries can bring disappointment, frustration, and fear of losing progress, but they can also be powerful teachers if you allow them to be.
Coach G explains the difference between discomfort and pain, why pushing through injury isn’t bravery, and how listening to your body can ultimately make you a stronger, more resilient runner. Drawing from her own past as the “queen of injury,” she shares the lessons she’s learned about rest, recovery, and the hidden benefits of slowing down.
This episode is packed with mindset shifts, including the reminder that rest is part of your training, and journal prompts like: “How can I redefine strength beyond pushing through?” If you’ve ever felt torn between stopping or pushing harder, this is your permission to pause and see the gift in doing so.
Links:
- 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
In this episode of Your Running Coach with GMacSpurr, Coach G unpacks one of the most common thoughts that stop runners before they even begin: “There’s no way I can do this.” Whether you’re starting your running journey or chasing a big new distance goal, doubt will almost always show up and the bigger the dream, the louder it gets.
Coach G explores the mental side of setting bold running goals, why your brain often equates “new” with “danger,” and how to start building trust in yourself from the very first step. She breaks down three major thought traps that hold runners back, explains what “failure” really means (and doesn’t mean), and shares actionable strategies to reframe your mindset, including how to build micro confidence along the way.
With journal prompts to help you flip the script on negative thoughts, this episode will inspire you to chase the dream in your heart because if it’s there, it’s meant for you to go after.
Links:
- 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
In this episode of Your Running Coach with GMacSpurr, Coach G tackles one of the toughest challenges runners face: injury. When pain knocks you off your feet, it’s not just a physical setback; it’s a mental and emotional battle too.
Coach G shares why getting any pain or discomfort checked by a professional is essential, and how to spot early warning signs before they turn into something bigger. More importantly, she explores how to cope mentally during injury so you don’t lose your runner identity, motivation, or joy.
Learn about the three mental stages many runners go through when they’re forced to pause, and how to keep your “running brain” engaged through visualization and simple mindset practices. With reflective journal prompts and a powerful reminder that your connection to running is just as important as your mileage, this episode helps you reframe injury time as a season of learning, not losing.
Links:
- 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
In this episode of Your Running Coach with GMacSpurr, Coach G challenges one of the most common beliefs in running: that a run only “counts” if it feels hard. From fitness culture to online trends, society has painted a picture that workouts need to be punishing to be effective, but that couldn’t be further from the truth. What if the real power of running came from letting it be easy, especially in the beginning?
Coach G explores how effort and ease can work together, why “harder isn’t always better,” and the surprising benefits that come from running with less pressure. She shares clear scenarios on how to integrate more ease into your training, powerful journal prompts like “What would letting it be easy look like for me this week?”, and a personal story from her Toronto Women’s Race that sheds light on the importance of shifting this mindset.
Whether you’re new to running or seasoned but stuck in the “it has to hurt” mentality, this episode is your reminder that easier doesn’t mean less effective; it means more sustainable, more enjoyable, and more freeing.
Links:
- 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